PHG
2012
A PUBLICATION BY POWERHOUSE GYM
T H E
M A G A Z I N E
LOOKING GREAT AT ANY AGE John Hansen NUTRITION EGGS! WHITES VS. YOLKS Mike Geary
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Fitness Sensation FLAVIA DEL MONTE
FOR THE PROS POWERHOUSE CO-FOUNDER WILLIAM “BIG WILL” DABISH’S TIMELESS CHEST WORKOUT +TRAVEL SECTION: HAWAII THE FRESH, FLORAL AIR ENERGIZES YOU WWW.POWERHOUSEGYM.COM
To find out more and to join a BODYPUMP™ class in your area go to lesmills.com
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EST. 1975 Co-Founders William and Norman Dabish PHG The Magazine
is a publication dedicated to the members of Powerhouse Gym locations world wide.
PUBLISHER Sesi Design Group EDITOR IN CHIEF John Lepak Editorial Director John Rowley Assitant Editor Erin Welsh PHG THE MAGAZINE PRODUCTION DESIGN By: Sesi Design Group Art Director: Joseph G. Sesi WEBSITE & SOCIAL MEDIA Jeff Robinson PHG THE MAGAZINE BOARD OF DIRECTORS
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For each edition of the PHG magazine, we consult with an elite group of highly respected fitness industry experts to ensure we provide our readers with the best educational and informational content as possible.
Mike Geary Jon Benson Joel Marion Vince DelMonte Dr. Charles Livingston Steve Holman - Iron Man Magazine
Truth about Eggs Whites vs. Yolks .............22 Hawaii ...............................................................28 Flavia Del Monte ............................................42 The Timeless Chest Workout .....................59
PHOTOGRAPHY Rick Schaff Copyright 2012, all rights reserved, PHG The Magazine. Reproduction in part of whole is prohibited without the express written permission of the publisher. Opinions expressed herein are the views of authors. We recommend those starting an exercise or sports regimen do so under the supervision of a medical professional.
Looking Great at Any Age ...........................62 PHG The Magazine welcomes submissions: By submitting material to us, you warrant that use of the submitted manuscripts, photos or drawings by us will not infringe the copyrights of any third party and that the material may be published in print or online without any further permission.
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For more information email John Lepak at jlepak@powerhousegym.com.
Advertise with us: Powerhouse Gyms International offers a variety of options to best fit your business model and budget to reach our network of owners, staff and members. For more information email John Lepak at jlepak@PowerhouseGym.com
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355 South Old Woodward, Suite 150 Birmingham, MIchigan 48009 PHONE (248) 476-2888 Fax (248) 530-9240 info@powerhousegym.com www.powerhousegym.com
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Locations .......................................................4
M A G A ZIN
Ac sec omple to tion d te t our he Pr evote Pow most os an d mem erho serio d us ber use s
Family Fitness .............................................10 Group Ex ......................................................12 Nutrition .......................................................20 Weight Loss ................................................24 Ask the Trainer ..........................................33 Motivational ................................................36 Product Reviews ........................................41 PHG Pictures..............................................46
SPO
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Training ........................................................52 For the Pros ..............................................59
59 FOLLOW US ON:
www.facebook.com/powerhousegym www.twitter.com/powerhousegym www.youtube.com/powerhousegym W W W. P O W E R H O U S E G Y M . C O M
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LOCATIONS INTERNATIONAL LOCATIONS
Bahrian Manama
Bangladesh Bangladesh
Bhutan Bhutan
British West Indies
Grand Caymen Islands, BWI Grand Cayman Islands, BWI Express #1 Grand Cayman Islands, BWI Express #2
Canada Windsor
Chile
Barnechea Concepcion El Bosque Norte Huechuraba La Dehesa Mall Plaza Norte Mall Plaza Vespucio Penalolen Club Rancagua Santiago Vitacura
China
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Beijing Changzhou, Jiangsu Province Chengde, Hebei Province Chengdu, Sichuan Province Chongqing, China Cixi, Zhejiang Province Dalian, Liaoning Province Fuzhou, Fujian Province Hangzhou, Lvzhou, Zhejiang Province Hangzhou, Shuian, Zhejiang Province Kunming, Yunnan Province Ningbo, Zhejiang Province Pingxiang, Jiangxi Province Pu’er, Yunnan Province Tianjin, China Olympic Center Tianjin, Gold Medal Tianjin, Hedong Tianjin, Hospital Tianjin, Teda City Tianjin, Teda Shanghai Shenzhen, Fujian Province Suzhou, Xinghai, Jiangsu
China CONT’D
Suzhou, Jinshi, Jiangsu Suzhou, Jiangsu Xiamen, Fujian Province Xian, Shanxi Province Xiangfan, Hubei Province Zibo, Shandong Province
Europe
Lier, Belgium
Germany Pforzheim Stuttgart Wedel
India
Bombay Central, Mumbai Borivali, Mumbai Lower Parel, Mumbai Juhu, Mumbai Santacruz (West), Mumbai Vashi, Mumbai Vile Parle (East), Mumbai
MALDIVES Maldives
MAURITIUS Mauritius
NEPAL Nepal
Puerto Rico
Guaynabo, San Juan
QATAR Doha
Russia Federation
Ekaterinburg, Urals (Hohryakova Str.) Ekaterinburg, Urals (Serafimy Str.)
Sri Lanka Sri Lanka
Thailand Chiang Mai
United Kingdom Hyde, Cheshire
St. Croix, U.S. Virgin Islands Christiansted
USA LOCATIONS
Alabama Albertville Huntsville
FLORIDA CONT’D West Palm Beach Pensacola Tampa Tampa Downtown Georgia Brunswick Fort Gordon Waycross
Alaska Anchorage
Hawaii Aiea Honolulu Maui
Arkansas Fayetteville Little Rock
Illinois Hickory Hills Waukegan
Arizona Mesa
Indiana Kokomo Madison
California Burbank Cathedral City Chatsworth Cloverdale Lancaster Murrieta Oxnard Placerville Redwood City San Jacinto Santa Rosa Torrance Yucaipa Colorado Denver Grand Junction Thornton Conneticut Brookfield Deleware Seaford Florida Boca Raton Daytona Beach Gainesville Jacksonville (Atlantic Beach) Jacksonville (Baymeadows) Jacksonville (Beaches) Jacksonville (Mandarin) Jacksonville (Merrill Road) Jacksonville (North Side) Jacksonville (Orange Park) Jacksonville (Parental Home Rd) Jacksonville (San Jose) Jacksonville (St. Johns Bluff) Jacksonville (Westside)
Iowa Urbandale Kentucky London Louisville Louisiana New Orleans Maryland Cambridge Glen Burnie Salisbury Westminster Massachusetts Auburn Bellingham Lowell Plymouth Webster Michigan Adrian Algonac Benton Harbor Birmingham Brighton Brownstown Cascade Chesterfield Clarkston Clinton Twp Dearborn Detroit Detroit Grand River DeWitt East Lansing Farmington Hills Fenton
Michigan CONT’D Flint Frasier Gaylord Grand Haven Highland Park Holt Jackson Kalamazoo Lake Orion Lapeer Lincoln Park Madison Hts Milford Monroe Novi Owosso Rochester Hills Saline South Haven South Lyon Southfield St. Clair Shores Traverse City Troy West Bloomfield Westland Wixom Ypsilanti Mississippi Jackson Missouri Joplin St Louis Montana Billings Nebraska Bellevue Nevada Elko New Hampshire Littleton New Jersey Bloomfield Bridgewater Brielle Hillsborough Marlboro Plainsboro South Hackensack New York Bayside Brewster Bronx Center Moriches Corona
NEW YORK CONT’D East Setauket Lindenhurst Long Island Miller Place Rochester Staten Island Syosset Utica Yonkers Ohio Akron Berea Canton Elyria North Olmstead Toledo Twinsburg Oklahoma Tulsa Oregon Forest Grove Pennsylvania Philadelphia Rhode Island Coventry Cranston Cumberland South Dakota Sioux Falls South Carolina Aiken Columbia Greenville Hilton Head Tennessee Columbia Dickson Texas Denton First Colony Lake Jackson Port Neches Weatherford Witchita Falls Utah Saratoga Springs Virginia Fredericksburg Shenandoah Stephens City Woodbridge Washington Lacey
MEMBERSHIP RECIPROCITY AGREEMENT Upon presentation of a valid Powerhouse Gym membership card or evidence of a current, non-expired Powerhouse Gym membership card, Licensees agree to permit complimentary visitation privileges for up to seven (7) consecutive days, to any member of a Powerhouse Gym who resides outside of the state where the facility is located and extend a 50% discounted daily fee to any member of a Powerhouse Gym who resides within the same state as the facility. Licensees also agree to permit complimentary visitation privileges of any duration to all corporate personnel of Licensor as well as to any accompanying guests.
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FAMILYFITNESS
Building Character at the Gym, Not Just Muscle “Character is like a tree and reputation like a shadow. The shadow is what we think of it; the tree is the real thing.” -Abraham Lincoln By John Lepak
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So often today adults are fascinated by the characters that make up casts of reality shows, and the actions of those characters are what is shaping and molding our society. While there are both positive and negative behaviors displayed on these types of shows, far too often adults are becoming engulfed in a world of their own reality TV show spending countless hours on Facebook and Twitter. Moms and Dads, it’s time we turn off the TV & smartphones for a few minutes and take a look at the most incredible cast of real life characters that need our attention far more than our Twitter accounts: OUR CHILDREN! Our children need our guidance as adults to help develop a trait that is becoming a thing of the past - character. While “Baby Einstein” and other educational shows are great to help teach our children, nothing can come close to what they learn (or don’t learn) at home. Developing a child’s character starts at home; don’t let the characters on TV do the job we as parents need to do.
As a parent, I know how difficult it is to manage and juggle all the demands of our daily lives, but we must prioritize and place the best interest of building our child’s character. Before we send our children off to the big celebrity sports camp, we need to be the celebrity to our children.spend time with our children. We teach them by example how to live with values such as integrity, honesty, humility, goodness, fairness, reliability and trust. A great way to spend some time with our kids is by taking them to the gym with us. Most gyms have a reasonable age limit as to who can be on the floor. When you bring your child with you into the gym, it gives them a sense of “walking with the adults on an even level”. (If your gym has child care, bring the little ones also so they too are still a part of the process). The gym is actually a neutral ground that can allow your child to get comfortable and open up about topics they may not be comfortable talking about in your home. After all, a conversation at the gym is far more relaxing than a lecture at home from mom or dad!
Powerful One-Two Punch to Strengthen Families Do not be like those parents fighting in the stands and teaching their child that winning on the field is everything. To all those parents I would like to ask them: Do you know when there is no such thing as second place? When it comes to timing of critical issues related to growth and development of your children, and you’re just one step too late. There is nothing wrong with a child looking up to a “Michael Jordan” as an athlete; after all he is arguably the most successful player in the history of basketball who used a tireless work ethic to achieve his status. However that work ethic that was taught to him by his father and then evolved under the mentoring of people like Dean Smith and Phil Jackson. As parents we must educate our children that those “role models” are human beings at the end of the day and not the perfect example to build their life around, as they too can fail and fall from grace at any given moment. This is a special recipe and many ingredients are needed, the most important is your consistent parenting along the way. Remember, muscle is not the only thing you can build in the gym. Take your children to the gym and spend time together. It is a great way to teach them by example. Start in the parking lot by parking properly and continue by greeting staff members upon entering the gym and having your children do so as well. Go out of your way to pick up a piece of paper on the floor or an empty water bottle, if you see one and throw it away. These simple tasks are target specific character lessons and will always be in the back of your child’s mind as they are faced with more critical pressures when you are not around.
It seems we are busier than ever nowadays! We are always on the go, always have something to do, always playing catch-up and always stressing about the entire never-ending circle. Hit the brakes and STOP! Its time you start controlling time and do not allow time to control you! The place you can find balance and make far better use of your time and energy starts with creative, efficient and affordable ways of spending time with your family. Here are a few tips:
Put a family calendar in the kitchen and use it I think every family has at least one member who is always opening the fridge door just to “look” inside several times a day. This is the perfect place to hang a “Family Calendar”. Have everyone write in what they have to do that week, so everyone can help each other stay on course, and parents can lock in a couple special days and times to do things together 11 as a family.
Schedule regular family dinners I know it’s not realistic to do the “Leave it to Beaver” every day at 5:00pm dinner where dad wears his suit and mom wears her pearls. However, start by making time to have dinner at least one evening per week as a family. Family is first, so put aside business meetings and anything else. This is a great time to sit together without the distractions of television and cell phones and talk about what is going on in the lives of each member of your family. W W W. P O W E R H O U S E G Y M . C O M
GROUPEX
World-class group fitness: “The best thing we ever did!” By Nikitin Sailee, Les Mills Ask Nikki Holland about the success of the two Powerhouse Gyms she co-owns with her husband Scott Holland in Massachusetts, and she gets straight to the point. “The biggest, strongest part of our club is our group fitness programming,” she says of the gyms in Auburn and Webster. “Having strong group fitness programs helped us get through the bad times in this economy. It’s a huge part of keeping our doors open.” The numbers back Nikki’s story. Back in the middle of 2009, group fitness classes in the two gyms averaged between nine and 15 participants per class, and enthusiasm was dropping fast.
POWERHOUSE THE MAGAZINE QUARTER 3 2012
12 Eighteen months later, class sizes have nearly quadrupled, averaging 45 to 50 per session. Some classes max out the room’s capacity at 55 participants, with still more on a waiting list. Attendance like this helps improve the owners’ bottom line – by tens of thousands of dollars in the first year of Les Mills programming, according to the Hollands. A group fitness launch was a centerpiece of the Grand Opening celebration of their second club, in nearby Auburn, when they took $25,000 in new business in one day – three times the revenue they were expecting.
“We had Les Mills classes going all day, and they were full,” Nikki recalls of the Grand Opening. “We put beautiful Les Mills marketing materials in our welcome kit for people walking in the door. Visitors observed 40 people participating enthusiastically with great instructors, music and motivation. Group fitness made a big impression, and contributed a lot to our success on that day. There was another group fitness-themed launch party in May 2010. More than 200 people signed up for BODYPUMP® and BODYCOMBAT® launches at the Powerhouse Gym in Webster – so they moved the party to the parking lot, rented a stage, a sound system and 4000 square feet of industrial carpet, and borrowed every available piece of BODYPUMP® equipment in the region – and took $3000 in new memberships that day. A Thursday-night party that week reaped another $19,000 in sales. “This was the first time we did a launch according to the advice in the Les Mills system. It was the greatest launch ever. We had people bring their friends and family and we sold a lot of memberships,” Nikki says. “We were used to getting zero revenue at launch parties, so $22,000 that week was a nice surprise.” Group fitness keeps the Webster and Auburn Powerhouse Gyms humming during the traditional quiet months. “It was like January in the middle of summer,” says Nikki of the clubs’ first hot season with Les Mills programs in place.
“We were getting 45 and 50 people per class in June, July and August. Group fitness kept member retention up over those months, because people were still using the club. That in turned helped all our profit centers – all those extra people kept the juice bar going, for example. “Now our group fitness programming is well known throughout the area,” Nikki says. “We have people walking in off the streets to ask about our group programs. Getting people in the door to have a look at us is so much easier.” Here are the key numbers showing Les Mills’ impact at Scott and Nikki Holland’s two Powerhouse Gyms in Massachusetts: Total weekly attendance in group fitness classes reached 1200 in late 2010, compared with 300 in early 2009 before introducing Les Mills. Group fitness now provides around 30% of all visits to the two gyms, compared with 12% before Les Mills. Member retention has risen to 85% of members per year, compared with 74% before. Average group class numbers now around 45, compared with about 12 before. The largest class size is 55 (room capacity), and few classes have less than 40 participants. Scott and Nikki have been Powerhouse Gym owners for seven years, setting up one of the first Powerhouse Gym locations on the east coast. With the success of their club in Webster, they opened a second location in Auburn in 2009, and now have 6000 members across the two gyms. In 2005, they made a mistake in choosing their group-fitness provider, Nikki concedes. They licensed programs from another provider, but “I saw instructors’ enthusiasm waning with each release. Now our instructors are phenomenal – if
you could see their enthusiasm and motivation, it would blow your mind. We were lacking all of that with the other programming,” she says. It’s not just the programming. Scott and Nikki are fans of the Les Mills Group Fitness Management system, and the personal help they get from the team at Les Mills Northeast (one of six regional agents across the US). “Switching over to Les Mills was the best thing we ever did. These people know their product, believe in it strongly, and stand behind it,” Nikki says. “Instead of speaking on the phone to folks on the other side of the country, we had Les Mills people in our club 48 hours after we met them. It was as if they were right next door as they helped us implement the Les Mills programs.” Scott and Nikki aren’t finished innovating. They’re about to implement CLUBCOUNT™, a group fitness management tool from Les Mills that helps clubs get on top of their group exercise numbers and maximize its contribution to the club and members. And they can’t wait for the SH’BAM™, Les Mills’ ninth program, to be released to US clubs. Nikki sees it as filling a gap in appealing to middle-aged, deconditioned consumers who want something simple and inspiring. “There’s a real trick to getting nervous, intimidated, deconditioned middle aged women into the gym the first time. SH’BAM will do that for us. “There’s no doubt in my mind that if these women come in and try SH’BAM, they’ll be hooked on the gym – and they’ll be in BODYCOMBAT® next month!” Nikki Holland concludes: “We are a true success story. If we could knock down a couple of walls and have a 75-person group fitness room, we would do that tomorrow. “We’re not stopping till we’re the biggest Les Mills club in the northeast.” Les Mills is Powerhouse Gym’s preferred provider of group fitness programming. You can find the Les Mills agent in your region at www. lesmills.com.
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GROUPEX
USSOCOM Meets Kill Mode By Nicole Long
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Kill Mode Training is an elite coaching and training service with Head Coach, Dan Long, and his team of coaches, Forbes, Nicole, Alyssa, Master Danny, Rachel, and Michelle, located at Powerhouse Gym Downtown, Tampa Bay. It was just another day at the office for the crew when, unexpectedly, Dan met Rain Man, TT, Milky, and Hawk, of our USSOCOM military. “They noticed Kill Mode on our shirts, and noticed the style of training that we offered,” stated Dan. They got into conversations about how Kill Mode could help with providing services to help our USSOCOM military be in the best fitness shape of their lives. Dan was honored that they asked him for help to raise their fitness level up a few notches. They immediately lined up a meeting at MacDill Air Force Base for Dan to observe their training facilities and go through one of their normal everyday operations, to understand what our special ops teams go through on a daily basis. After Dan was enlightened on their daily missions, he quickly learned that their psychological and physical demands were of utmost importance than that of anyone he has ever encountered in a human being. Every second, breath, movement, thought, and muscle must be at a level that must perform like a machine, on a daily basis.
From that point on, Dan’s respect for the military that perform and protect our Country was at an ultimate high, and he set out on a mission to help raise their fitness level. The next step was to actually observe a practice mission where this particular crew – Rain Man, TT, Milky, and Hawk, were to protect our General from harm’s way. After permits were pulled, and clearance from MacDill was given, Dan was escorted through MacDill Air Force Base in a blacked out Suburban, through three checkpoints, to a building to be briefed on this mission, where everyone was suited up in full military gear, from protective vests, boots, goggles, rifles, helmets, guns, and gloves. Dan, with his fluorescent orange vest for safety, got back into the blacked out Suburban with the USSOCOM team, and set out on a mission on base, to replicate a mission called a “Push.” According to Dan, this is where there are a few vehicles that are traveling with our General and our special ops military police, and another vehicle rams their vehicle, called the “Push.” Our military police then take on a wounded soldier, and have to leave the scene with the General, walk down a deserted road, take on hostile fire from front to back, and left to right, with bullets that turn you blue upon impact, in addition to simulated RPG’s going off, and proceed with the wounded soldier and General to a safe house position. They are then attacked from the outside in, experiencing flash bombs as well. They practiced this mission over for perfection. Dan explained that after this practice mission was over, USSOCOM huddled, and asked Dan to join the huddle to
discuss why he was there. They introduced Dan to the rest of the team, and Rain Man then said that “During our missions, fitness and our ability to perform like a machine is of utmost importance. Dan is here with Kill Mode Training to help us be those machines.” On a Mission, Rain Man said, “If our fitness fails during a mission, then our psychological fails, and we are dead.” Dan was brought there to help USSOCOM be in the best shape of their lives. Immediately after that test mission, Dan met with Coach Forbes to begin putting a program together. Forbes is Dan’s partner, and the reason for their successful boot camps at Powerhouse Gym Downtown. Dan knew that leaning on Forbes to help bring such an elite group to their maximum potential would be a no brainer with his Naval Academy background. Dan stated that picking an elite coaching staff is not an easy thing to do. “To have the right mindset like Kill Mode, you must have an elite group, just like our military, and in order to train our elite, we must be elite.” Dan looks for athletes like Forbes. However, when Dan met with Forbes to put this program together, he felt there were pieces missing to the puzzle, and decided to take it a step further. Dan requested to be taken out on the field by our special agents, fully suited up in protective gear from head to toe, be given a test mission, and go through hours of training and firing weapons to understand what their normal day on the field is like. He did exactly that one day, beginning his day at 5:30 a.m., meeting some of the USSOCOM team at the gates of MacDill. Dan, already dressed in his black cargo pants, long sleeve black shirt, and military boots, was brought back to the shooting range with the rest of the crew, and was fully suited up. He was given a bullet proof vest, gloves, special glasses to protect the eyes, holster on his thigh for a backup 9mm Glock, a kit over top, and ear protection. Milky and Rain Man told him he was a “big guy,” so he got a Scar Heavy special ops weapon. They then loaded up all their ammunition to be used.
multiple targets. Some drills were standing and some were kneeling. Some were fully automatic, and some were single shots. “Wow, what an amazing experience of a lifetime,” Dan said of that day. It’s not every day that someone gets a chance to actually experience what it’s like to use such amazing weaponry with our elite special ops team that protect our General. Even though Dan is very fit, knowing how his knees and lower back were feeling after just 5 hours of shooting on the field, carrying weaponry, and being fully suited, he could only imagine how these special agents feel after 13 plus hours at a time. Dan learned, firsthand, that being in kneeling positions shooting these heavy weapons, to running, or kneeling to standing to about face, their fitness level had to be top notch in order to be the best. Making mental notes, Dan realized that core, explosive movements, lower body, upper body, back, and shoulder muscles all had to be trained. Dan observed a ton of information and took it back to Forbes a second time, and was able to design a program to help raise their fitness level with Kill Mode Training Co. With Forbes’ knowledge and experience, he felt a huge sense of purpose to want to help out the military. See, Kill Mode is a mindset. The definition of Kill Mode is: a mental shift that occurs approximately halfway through a work set, in which fatigue is ignored, adrenaline prevails, and all-out max effort world domination begins. This mentality has been a huge success behind Dan Long’s Kill Mode Training Co. Dan and Forbes share the same mentality with our elite military - To achieve and shatter all goals. Dan’s mission has always been to raise the level of fitness worldwide, experiencing elite coaching, providing ridiculous, sick results! They put together a program consisting of 5 days a week, in which a special boot camp was put on for the USSOCOM team.
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Dan went through approximately 10 different drills, some timed; some not. He learned how to use the weapons at full capacity, from the Scar Heavy to a 9mm Glock. He learned that if 1 weapon was to fail, you rely on the other weapon you are suited with. Dan was also trained on how to reload weapons, and how to shoot at W W W. P O W E R H O U S E G Y M . C O M
After 2 weeks of training, the special ops team was already seeing differences psychologically and physically. On a daily basis, you could hear Coach Forbes yelling at them to drive harder, to shorten breaks, to perform better, and to execute faster. Our elite military were so thankful and so willing, that, with each week, they shared triumphs within regimens that they would perform on base. Others were also noticing the many differences from when USSCOM started training with Kill Mode. Rain Man, TT, Milky, and Hawk, started making serious progress, and Coach Forbes was fired up! Dan and Forbes took it another level with the military, and consulted with them on their nutrition, as they wanted them to eat a better nutritious diet to push the level even farther. Dan explained how important it is for the inside of your body to run like a machine, like the outside of your body. Dan and Forbes were able to help change their outlook on the way they ate, to perform at an optimum level like a racecar. Dan says if a car was built to perform like a racecar, then the only fuel that would run that car would be race fuel, otherwise, the car would sputter, like if you were putting cheap gas in such an awesome machine. Dan explained that your body is the same as a race car. “If you want it to perform elite, you have to feed it with pure, all natural foods, unlike the processed foods that we all know our country is turning to.” Dan’s mentality has made so many of his clients, including our military, see eating habits in a completely different way. “The most important thing that we should be worried about is what we’re putting in our bodies. If we’re going to cut corners and we want to live long, try eating healthier, exercise regularly, and treat your body like the machine that you are. “
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Throughout this journey, Powerhouse Gym members were an audience to the military boot camp being performed 5 days a week with Coach Forbes. Dan felt all that positivity needed to be taken advantage of, so Dan and Forbes launched an additional 20 boot camps per month for Joe’s and Jane’s alike, whether an athlete or not, and now have 56 boot camps running at Powerhouse Gym Downtown. Dan stated “We have fitness for all levels of people, and goals for us to shatter.” As Dan Long’s Kill Mode Training Co. motto says, “We don’t Hit Goals, We Shatter Goals.”TM These boot camps include a Kill Mode Blue, Kill Mode Orange, and Kill Mode Red, for three levels of challenges to your fitness, and also, a
newly added Martial Arts Boot Camp run by Master Danny. Powerhouse Gym Downtown, being known for such a high energy, amazing facility, has made a perfect home for Dan Long and Kill Mode Training Co. His boot camps continue to grow, levels of fitness continue to be raised, fat continues to shed, and new clothes are being bought weekly! Dan started his business when the Downtown Tampa Powerhouse Gym first opened over 3 years ago. Dan had a great relationship with the owners, Eddy, Johnny, and Matt, and started his business on his own, with zero clients and a “Kill Mode” drive to succeed. Since the beginning, Dan was known as the TRX Guru, mastering the TRX apparatus. A little over a year in, overwhelmed with clientele, he brought on his first coach and branded Dan Long’s Kill Mode Training Co. Since then, Dan and his team raised tens of thousands of dollars for children with cancer, recruited a team of 7 elite coaches from around the Country, to date, launched 56 boot camps, has 170 clients online around the world with the Famous Joel Marion, and now sits on the advisory board of the new all natural line of supplements, BioTrust Nutrition. His Elite team consists of HihI Coach Forbes having a Naval military background, elite coach, and previously an elite football and running athlete; Coach Nicole, Dan’s Wife, who is a spokesperson for Kill Mode, humanitarian for the company, fitness entrepreneur, and runs the whole back end of the business and all that entails; Coach Alyssa, elite soccer player, and fitness entrepreneur; Master Danny, 23 years Tae Kwon Do 5th Degree Black belt, and fitness entrepreneur; Coach Rachel, elite softball pitcher, bikini competitor, nutrition specialist, and elite coach; and Coach Michelle, business coordinator, marketing director, former army medic, cross country runner, and fitness entrepreneur. Dan thanks Powerhouse Gym Downtown’s Matt, Eddy, and Johnny for giving him such an amazing unmatched facility to express his passion to the world.
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NUTRITION
The Muscle Cook’s ANABOLICIOUS Chicken Pizza Recipe By Dave Ruel Back when I started bodybuilding, I was just like everybody else. I used to eat boiled chicken breast with few cups of brown rice and asparagus. And I did that 6 times a day! Crazy right? I KNOW! Most people I knew who competed along with me were able to bear this torture somehow. But not me. As the days turned to months and the months turned to years, I started getting sick and disgusted to this sort of “nutrition” plan, and I was fed-up with it. Now by no means did I want to quit bodybuilding, because it’s my passion. So…what did I do? Well…let’s just say that was the birth of the Muscle Cook that you know today. For those of you who don’t know me, I am Dave Ruel also known as the Muscle Cook from AnabolicCooking.com. My true dedication and passion is towards the creation of ultimate Anabolicious recipes that are PERFECT for bodybuilders and fitness enthusiasts looking to put on maximum muscle mass with minimal body fat and doing so without killing their taste buds. And today, I’m here to do just that for YOU.
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I am about to share one of my favorite recipes to make (and I know without a doubt it will be one of yours too). It is super easy to prepare and cook. Seriously, fewer than 10 total ingredients and no harmful additives that normally go into a regular take-out pizza. Finally, you will get to enjoy a pizza (or two) guilt free while still building muscle! A deadly combination, don’t you think? And it only takes about 20-25 minutes to make, or just 15 minutes if all the ingredients have been prepared beforehand, which I would recommend doing so you can enjoy these as much as you want. Alright, let’s get on with it… Enjoy! Oh and one more thing; if there are any particular veggies that you like, feel free to replace the ones I have suggested in case there are some in this list that you’re not too fond of .
Chicken Pizza: (Directly from Anabolic Cooking) Makes 1 Serving
Ingredients • • • • • • • • •
6oz of diced Chicken Breasts 2 Tbsp of Perfect Spaghetti Sauce (see Salads, Soups and Sides section) or any healthy commercial spaghetti sauce. The Perfect Spaghetti Sauce can be found on page 152 of Anabolic Cooking. 1/3 cup of low-fat Mozzarella 1 Whole Wheat Pita Bread 1/4 cup sliced Mushrooms 1/4 cup diced Green Pepper 1/4 cup diced Red Pepper 1/4 cup chopped onions Salt and Pepper
Directions 1. 2. 3. 4. 5.
Cook chicken separately. Spread spaghetti sauce on one side of the pita bread Top with chicken and veggies Sprinkle with mozzarella cheese, salt and pepper Bake in oven at 375 Degrees F. for 15 minutes or until pita bread is crusty.
***Cool Tip from the Muscle Cook: when the pizza is nearly done, turn it to broil and watch carefully as the cheese turns to a golden brown just like the real thing.
Nutritional Facts (Per Serving) • Calories: 410 • Protein: 44g • Carbohydrates: 36g • Fat: 10g
There you go. My Anabolicious Chicken Pizza Recipe. Give it a shot and I’m sure you’ll love it. Want to eat yourself MUSCULAR & LEAN? Click here to learn how: powerhousegym.com/anaboliccooking Author bio: Dave Ruel aka the Muscle Cook is a bodybuilder, nutrition expert and the author of the bestselling Anabolic Cooking.
Agave: A Good Choice? By: Isabel De Los Rios One of the hardest things to do when making healthy diet and lifestyle changes is giving up sweets. It’s not surprising, considering the fact that sweets taste great while causing blood sugar spikes that only last long enough for us to find our next sugar fix. They’re also readily available; every cafeteria and vending machine is packed with sugary “goodness” that tastes great and provides no nutritional value whatsoever. To “aid” dieters, manufacturers have created a slew of “sugar substitutes” that are supposed to give us a sweet fix while withholding calories. As we’ve learned more about the dangers of Sweet N Lo, Equal and Splenda, we’ve turned to other, natural sources for our sugar fix. The latest sweetener to go viral as a safe and healthy alternative to both sugar and artificial sweeteners is agave nectar. Agave, according to its proponents: • Scores low on the glycemic index, making it preferable to sugar • Is 1 ½ times as sweet as sugar, so dieters can use less of it to obtain the same sweetness, thus cutting calories • Is a naturally derived plant product, making it preferable to processed table sugar and high fructose corn syrup In fact, many agave fans argue that it’s preferable to stevia, since stevia can leave an aftertaste some dieters find unpleasant. Agave nectar comes from the agave plant. There are multiple species of agave plant, but the majority of agave nectar is harvested from Blue agave, the same plants used to make tequila. Agave nectar owes its low score on the glycemic index to fructose, the sugar found in fruit, which does not cause sudden spikes in blood pressure. Agave nectar also has around 60 calories per tablespoon—table sugar has 40—so dieters can use less of it.
Unfortunately, there are a whole host of reasons to avoid agave: 1.
“Natural” is relative: Many agave manufacturers advertise their product as “natural agave syrup” or “natural agave nectar.” The US doesn’t have standards defining what natural is (just as they didn’t specify what “organic” meant for a while). The designation of “natural” is left to the manufacturers, and while they are legally prohibited from lying, they also have an incentive to tout their product as natural, whether it is or not.
2.
Many brands are highly processed: When extracted from the agave plant, the agave nectar is watery. To turn it into a syrup or nectar, thickening agents are added. Additionally, as with most processing, nutrients that are generally present in plant based extracts are destroyed, leaving fructose. And…
3.
Fructose is linked to obesity: You can pretty much chart the American obesity epidemic as starting when we started adding high fructose corn syrup to processed food, and watch our collective weight increase as it was added to more and more products. Since you’re already getting fructose in fruit, you want to limit any added fructose in your diet. Many brands of agave actually have more fructose than high fructose corn syrup.
If you do find an unpleasant aftertaste in stevia, you’re better off avoiding sweeteners entirely. Try to retrain your palate to do without sweetness. Or grab a piece of fruit, which has enough sweetness to tide you over and healthy antioxidants and nutrients. Isabel is a certified nutrionist and excercise specialist who has helped ove 250,000 people lose weight, improve their health and change their lives for the better. She is the co-founder of Beyond Diet. W W W. P O W E R H O U S E G Y M . C O M
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NUTRITION
“The Main Event” Egg Whites vs Whole Eggs? By Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs. Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this... “Because I thought the egg yolks were terrible for you...that’s where all the nasty fat and cholesterol is”. And I replied something along the lines of... “You mean that’s where all of the nutrition is!”
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This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG! It’s a shame at how many restaurants you can walk into these days and see that the “healthy” breakfast menu always has egg white items instead of whole eggs. Are we really still in the “fat-phobic” 80’s? By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidantrich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it’s not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks. Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids. Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs). And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg... “But I heard that whole eggs will skyrocket my cholesterol through the roof ” No, this is FALSE! First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body regulates its internal production of cholesterol to balance things out. On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body. And here’s where it gets even more interesting... There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.
And 3rd… high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.
Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general.
In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.
This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc., transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It’s a DRASTIC difference in the nutrition that you get from the egg.
To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did. So I hope we’ve established that whole eggs are not some evil food that will wreck your body... instead, whole eggs are FAR superior to egg whites. But what about the extra calories in the yolks? This is actually a non-issue and here’s why... even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body. Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat! Your normal supermarket eggs coming from mass factory farming just don’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cagefree organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced and healthier omega-3 to omega-6 fatty acid ratio.
So next time a health or fitness professional tells you that egg whites are superior (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks. And can we all please STOP with this silliness about eating an omelet with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, we’d all be better off eating ALL of our eggs with the delicious nutrient-dense yolks. After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol. Another interesting study about eggs... I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagelbased breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters, who would have been more prone to wild blood sugar swings and food cravings. Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost every day with breakfast, and I maintain singledigit body fat most of the year. Enjoy your eggs and get a leaner body! Mike holds numerous certifications and degrees in fitness and is an industry expert who has authored, “The Truth About 6-Pack Abs”, which has sold 500,000 copies worldwide.
I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free-roaming and healthy. W W W. P O W E R H O U S E G Y M . C O M
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WEIGHTLOSS
How To Triple Your Fat Loss Workout Results In Half The Time… Or Less!
OK, so let’s get to it and find out the simple way you can dramatically improve your own results with your resistance training efforts for fat loss.
By Rob Poulos
You proceed to smoothly and slowly curl the dumbbells up to your shoulders. This movement trains your positive strength level.
Do you want to know how to triple the results you get from your fat burning workouts? In half the time? Or less?
First, let’s examine the 3 different strength levels we all have in any resistance exercise. 1. Positive Strength Take the dumbbell curl exercise for the biceps, for example. In this movement, you begin with the weight down at your sides.
2. Static Strength OK, I agree, that’s a silly question. Of course you would!
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So if you somehow manage to finish this entire article, a near miracle in today’s world of information overload, you’ll be able to do just that! Now this may come as a shock, but I have found that the most efficient form of exercise for fat loss and total fitness is intensity-based resistance training. I can tell you nothing I’ve ever tried seems to create a faster resting metabolism or requires more stored energy (read this as ‘fat’!) than building some good old quality lean muscle with slower, controlled exercises done in fairly rapid succession. In fact my wife Kalen and I personally used this same type of routine, combined with nutrient-rich based eating, performing workouts of 15-20 minutes just 2-3 times per week to drop a combined 101 lbs.
Now that you’ve curled the weight successfully, you should then pause briefly and contract your biceps hard at the top of the movement. This trains your oft-neglected static strength level. 3. Negative Strength Finally, you should begin to lower the dumbbells SLOWLY back to the starting position. This trains your negative strength level. Now, there are 2 main problems with most trainees’ form: They are performing the positive or “lifting” portion too quickly, allowing momentum to do much of the work instead of the muscle. Most trainees don’t even bother with working the static or negative strength levels during their exercise at all.
So by moving too quickly on the ‘lifting’ or positive portion of the movement, while not pausing or contracting sufficiently at the top, and not taking nearly enough time on the negative portion, they are getting only a fraction of the benefits that this exercise can truly give them. And you’ll be surprised to know the static and negative portions of a movement can actually create deeper inroads into your existing strength levels than the positive portion of the movement can. Greater inroads into your starting strength level is desirable, as it will lead to greater progress faster, assuming you give your body appropriate time to recover. So why do we care so much about strength for fat loss? Simple: strength leads to muscle growth, which leads to a faster resting metabolism, which leads to more effortless fat loss and various other improved health factors that promote leanness that could take up another couple of pages at least ;-). So your next question is, how slow should we go? We’ve found best results by taking about 3-4 seconds on both the positive (lifting) portion and negative (lowering) portion of the exercise, while holding for a count of 1-2 during the contracted position. In our Fat Burning Furnace blueprint, I take these concepts to the next level. Here we are using these techniques and others to maximize your static and negative strength levels in order to push the limits of your lean and healthy genetic potential to the max. That’s when the real fun begins. So make sure not to neglect true power of all 3 levels of your strength in your next resistance-training workout. Don’t waste the opportunity to triple your results! My wife Kalen and I lost over 101 pounds by using these tips (along with a few other techniques), and you’ll also find it interesting that: We did it by enjoying delicious foods several times a day, every day, almost never hungry... We DID NOT do one minute of ‘cardio’, but still lowered our resting heart rate and re-captured that near boundless energy of our 20s... I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4... Learn the 5 biggest mistakes you’ve probably been making trying to fight the flab... Powerhousegym.com/ fatburningfurnace
Are you ready to LOSEitWRITE? It really is magic. In less than ten minutes a day, you can end your weight loss struggles forever. I use this magic every day. It’s how I ended my years of losing and gaining the same 80 pounds over and over again. It’s not a pill, fad diet, surgery, or endless hours on the treadmill. It is writing down what you eat. And it works. I created my LOSEitWRITE journal so you too can double your weight loss. A recent six month study published in the American Journal of Preventive Medicine confirmed that when you write down what you eat, you lose twice as much weight. Why? When you pay attention to what, where, why, how, and when you eat, you will eat less. It’s as simple as that. I initially started LOSEitWRITE for myself and for my weight loss clients. I began selling them online, and now I am excited to be able to distribute them by the thousands to interested gym members. It’s easy. If you are a Powerhouse Gym member, your copy is waiting for you. The cost is free. You have nothing to lose but pounds. LOSEitWRITE is the best E.A.T. (EATING AWARENESS TOOL) you can use. With LOSEitWRITE, you will write down every bite you eat, track your calories or points, and zero in on the right eating strategies for your permanent weight loss. It’s not enough to take your LOSEitWRITE home and leave it in the kitchen. You have to write in it. To help you accomplish this powerful 25habit, I offer tri-weekly reminders to write. This includes proven weight loss strategies that work on Mondays, and shorter reminders on Wednesdays and Fridays. I write under LOSEitWRITE girl, because that is who I am. I still struggle with keeping my weight from creeping up. I still struggle with portions, late night eating, and desserts. Writing down what I eat has changed my life, and my jean size. I promise, that if you give LOSEitWRITE a try, it will change yours. For more information, contact: Laurie Jerris loseitwrite@gmail.com www.Loseitwrite.com W W W. P O W E R H O U S E G Y M . C O M
SEE JANE WALK, BIKE, OR JUST NATURALLY STAY FIT. CALNATURALE SVELTE PROTEIN SHAKES ARE MADE
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TRAVEL
Maui Powerhouse Gym and the Island of Maui – The Place for Renewal in Mind, Body & Spirit Special Contribution by Powerhouse Gym, Maui
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Maui, the second largest island in the State of Hawaii, is widely recognized as one of the most beautiful and magical places in the world to live and visit. It was ranked the “Best Island in the World” for the 17th time by Conde Nast Traveler in October, 2011. It was also voted the “Best U.S. Island” (a category formerly known as the “Best Pacific Island”) for the 21st consecutive year. Maui County Mayor Alan Arakawa notes that, “Maui has so much to offer. It is an island of incredible beauty featuring unparalleled service, top-notch activities, excellent restaurants, a wide variety of accommodations and the friendliest folks anywhere.” Executive Director of the Maui Visitors and Convention Bureau, Terryl Vencl, notes that “Maui continues to capture the hearts, minds and imaginations of visitors the world over. Our visitors seek variety, choice and adventure, planned or spontaneous. They want to know lots of options are available, but want to have the freedom to be as active or relaxed as they choose.”
People who come to Maui often describe the island in a single word – “Captivating!” Maui has phenomenal beaches that together span 120 miles of coastline; Humpback whales that visit the waters off Maui each year, lush tropical areas such as Iao Valley and Hana that are reminiscent of old Hawaii; world class surfing, wind and kite surfing spots on the North Shore; scenic Upcountry Maui where you’ll find a large farming community (although farming is taking place in many areas across the island); Haleakala (meaning “house of the sun”), the island’s highest peak at 10,023 feet above sea level and an experience to behold; world class resorts in South and West Maui; food that is off the chart, great golf with 14 course to choose from, several of which are ranked among the “world’s best”, and activities galore (an aquarium, botanical gardens diving and snorkeling adventures, miniature golf, parasailing, submarines, zip lining, and more.) With all this, it is easy to see why Maui is known as being “No KaOi” (meaning “the best”). But, did you know that is also a great place for wellness, healthy living, and alternative healing? Mental, physical, and
metamorphosis as well. In November 2011, the previous Powerhouse Gym closed, leaving its members at an extreme loss. However, three Maui residents, Cathy and Wayne Berry, along with a local businessman, Max Tsai, banded together to re-open the gym. They bought the assets of the old gym and, with the support of many former staff, instructors and local community volunteers, overhauled the building to re-open it again on December 17, 2011.
spiritual fitness is a way of life on Maui – an island community where many embody a “green” and sustainable mindset which lends towards more holistic approaches and improved lives. People keep fit through a variety of land and sea sports. Activities, including: running, hiking, biking, exercising, surfing, wind surfing and kite boarding, diving, snorkeling, swimming, paddle boarding, and so much more. Maui hosts several events where world class competitors come to compete on Maui in a several arenas and appreciate finding the breadth of choices and services they need to stay in top competitive shape. For many, joining or visiting a gym is a first step as it allows for a safer, more effective workout with the guidance of experts than doing it along. However, all gym experiences are not the same and one gym on Maui is gaining tremendous notoriety as it undergoes an amazing transformation, while helping its members and guests do the same. Maui Powerhouse Gym has recently been recognized as being “The Best Gym on Maui”, in the July Maui Weekly. Along with the toned triceps and whittled waistlines of its members, Maui Powerhouse Gym has undergone a
As part of an international gym family that sets high standards and leads the fitness and gym industry, Maui Powerhouse Gym is helping people achieve their fitness goals. They are a haven for residents looking to release some endorphins, as well as attract individuals who may not have a Maui zip code. Many come from the Mainland (or further abroad) to incorporate a great workout while on Maui for business or pleasure. With many fitness conscious individuals trying to mix business, vacation, and/or family while trying to maintaining their wellness goals, Maui Powerhouse Gym is an ideal place for visitors to have those needs met. Here, you can get your workout in or create a new routine, train with a personal trainer, get a message, find child care, attend a class and so much more. Like the island of Maui, Maui Powerhouse Gym focuses on bringing members an experience like no other, something for everyone. Given the owners vision of becoming the best fitness center in Maui, they have enhanced the gym experience, setting themselves far apart from their competitors in a variety of ways. It begins with friendly and welcoming staff and a clean, spacious gym that members and guests are thrilled by. The open floor plan enhances the flow, with free weights kept near other equipment, removing the intimidation and stigma that plagues some gyms when weights are placed in a separate area. Twenty-eight new machines, including Precor cardio equipment and Precor strength training machines, have been purchased making the Maui Powerhouse Gym the best equipped gym on the island. This reduces wait times for specific machines and saves members’ time. All cardio machines include televisions for an individual theater experience, which is not found at other gyms on Maui. Maui Powerhouse Gym has also hired many of Maui’s best fitness instructors, personal trainers and massage therapists. They have a variety of group fitness classes to meet member interests, such as Spin, Kick boxing, Pilates, Yoga and Zumba. Child care services are also available, allowing children to play age appropriate games or do their homework while parents work out. In addition, there is a Pro Shop, where members can purchase items such as, nutritional supplements, beverages, caps and the coveted Maui Powerhouse Gym logo wear. W W W. P O W E R H O U S E G Y M . C O M
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But, wait, there is more. The Maui Powerhouse Gym wants members and guests to feel at home. They go the extra mile to keep the gym air-conditioned to assure a cool and comfortable temperature, they provide Wi-Fi, and offer complimentary towels for cleanliness and comfort while working out. Lockers and showers, and amenities like shampoo and body wash are available. In the near future Maui Powerhouse Gym will offer members and non-members the opportunity to purchase membership, schedule a massage or class, sign up for an appointment with a personal trainer and manage their fitness calendar electronically through their web-site. It is the entire experience that makes Maui Powerhouse Gym so special and a wonderful gym for residents and visitors and the same is true for the island of Maui.
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With Maui’s deep roots in agriculture and much of the island’s land mass in farming, purchase of locally grown, farm fresh produce is encouraged and can be found at farm produce stands and stores across the island. Numerous health food stores are available on island, including the widely known Whole Foods. Each is promoting healthier eating, supporting local farmers, and furthering the organic movement. While there are extraordinarily fabulous specialty restaurants on Maui, many are eager to enjoy the food of the islands, fondly known as “Hawaii Regional Cruisine.” With fish from the ocean and produce from farms, it combines the goodness of both land and sea. It is a way for local restaurants to share all things Maui, to incorporate more local ingredients, create healthy menu choices, and connect residents and visitors with where foods is being grown. Restaurants across the island are assisting with the “farm to table” link by naming local farms on the menu that associated with the produce found in the dishes listed. It also helps people realize just how interconnected the people and businesses of Maui are; working together to strengthen each other. While Maui has had a long history of large scale sugar and pineapple plantation farming, these operations have been reduced over the years to the point where pineapple is no longer canned on Maui and Maui is now home to Hawaii’s last remaining sugar plantation (HC&S) that produces raw and specialty sugar in Hawaii. Yet, there is a renewed interest in farming by what is known as “hobby farmers”, smaller scale farmers who operate on a few acres versus hundreds or thousands of acres. These farms are contributing to Maui’s growing agritourism industry, which is leveraging the visitor industry and creating unique experiences for the island’s guests. Farm tours are abundant in upcountry Maui and include notable farm operations such as: Ali’i Kula Lavender Farm, Hali’imaile Pineapple Company, Surfing Goat Dairy, Tedeschi Vineyards – Maui’s Winery, and more.
And, the inherent beauty and tranquility of the island, it makes it easy relax, reflect, let your cares go, and simply rejuvenate. Peaceful places are plentiful with beaches, parks specialty businesses, resorts, or even one’s own back yard. It part of what makes “island living” so special. Given this and the fact that Maui is spiritual and conscious living community, many talented health and wellness professionals have made Maui their home. Maui is rich with massage therapists, herbalists, organic farmers, dieticians, culinary artists, life coaches, yoga masters, martial artists, fitness gurus, personal trainers and more. They, along with local and Hawaiian healing practitioners, share their gifts with the community and visitors through a wealth of businesses that include service offerings onsite, through private homes, and at spas, healing and wellness centers, gyms, etc. On Maui, there are abundant opportunities to renew your body, mind and spirit. When on Maui or planning a trip to Maui, remember that Maui is a wonderful place for sun, sand, and surf, as well as health, wellness, and sustainable living. You can find more information about Maui on the Maui Visitors Bureau’s website at www.visitmaui.com, as well as the Maui Chamber of Commerce’s website at www.mauichamber.com. On the Chamber’s site you will also find information on businesses across island that eager to serve you, including Maui Powerhouse Gym. And, if exercising is your thing or you are ready to try something new, visit Maui Powerhouse Gym. They are open Monday–Friday from 5:30am to 10pm; on Saturdays from 7am to 8pm and on Sundays from 8am to 5pm. Call 808 214-6737 for more information or find them online at www. mauipowerhousegym.com Maui truly has the entire package for renewing your mind, body and spirit, which is why the island consistently ranks “Best in the World” and is considered “No KaOi.” If you live there or have been, you already know this. If not, Maui may be the best trip you ever take. Visit the island and see for yourself. The magic of the island awaits you.
POWERHOUSE GYM LOCATIONS IN HAWAII Kihei, Hawaii Phone: (808) 214-6737
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Slap Bigger Muscles on Your Bi's and Tri's in One Week! By Gregg Gillies Dear PHG Mag, I am suffering from the “skinny man” complex. If I had a dollar for everytime someone said how lucky I am to be “slim” I would be a millionaire. The truth is, I am not comfortable wearing the now popular form fitting clothing despite knowing it looks better than the “ baggy look”. What can I do to put some size on my arms to fill in my shirts better? Every guy who’s ever picked up a weight wants the same thing: big arms. Almost every issue of every bodybuilding or fitness magazine you pick up has at least one arm training article. And yet most people are still dissatisfied with their arm size. There are a few reasons for this. Most people who want bigger arms focus on training their arms. Makes sense, right? The problem is that your body will only allow so much disproportionate growth. In other words, if you don’t train your big muscles like your legs and back hard enough to make them grow, your arms will only get so big. So if you want big arms, you need to train your legs and back hard. There’s another complication with focusing on your arm training. Most people end up over training and not only do their arms refuse to grow, they get smaller and weaker which is the total opposite of what we’re trying to accomplish. Why does this happen? Most people, when trying to specialize on their arms, increase the volume and intensity of their arm training. They bomb, blitz, blast and bombard their arms with an endless number of sets, while still doing all their back and chest work! A recipe for disaster! The problem is that their biceps and triceps already get a lot of work via back, chest and shoulder training. So how can we focus on our biceps and triceps without falling into the trap of over training? By training smarter and harder and not necessarily working longer. I’m always amazed at the arm training routines I see in the magazines; 5 or 6 exercises for the biceps and the same or more for the triceps, and a total of 15 to 20 sets of more. That’s nuts! Here’s a great arm training routine that can add up to an inch to your arms in a week. That’s three total workouts. For this week, you’ll do a full body routine, working your entire body three non-consecutive days per week. For example: training on Monday, Wednesday and Friday.
(Set totals don’t include warm ups) Squat - 2 x 10 - 12 Pullover - 1 x 10 - 12 Dumbbell Flye - 1 x 10 - 12 Dumbbell Upright Row - 1 x 10 - 12 Arm Specialization Routine Triceps Dip - Bodyweight x 1 rep Tricep Pressdown 1 x 10 - 12 (6) Biceps Pullup - Bodyweight x 1 rep Barbell Curl - 1 x 10 - 12 (6) That’s it! Doesn’t look like much, does it? Ah, but let me explain how you perform the arm specialization routine. For the dip and the pullup, you perform the 1 rep super slow. And I mean super slow. Perform the positive portion of the rep first and take 30 seconds to complete it. Then perform the negative and again take 30 seconds. The entire rep should take 60 seconds. The next exercise (either the tricep pressdown or the barbell curl) is done in superset fashion. No rest for the wicked, or those that want big arms. Do a set to failure, failing around 10 to 12 reps. Then, drop some weight and immediately do a drop set that gets you around another 6 reps. That’s it. The work is very short but brutally intense. Now, a lot of you may not be able to complete a 60 second rep on the pull up or the dip. That’s fine, do what you can and try to extend the time in each of the next two workouts. For those of you that are super strong (or if you get strong enough and go back to this routine later) you can try the ultimate one rep dip or pullup. In this version you start with the negative instead and you do the following: W W W. P O W E R H O U S E G Y M . C O M
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Negative - 30 seconds Positive - 30 seconds Negative - 30 seconds Now, some keys to making this work. Obviously, you have to be ready to work extremely hard. That shouldn’t be a problem, as the routine is very, very short. If you’ve been working out hard for a while, or doing very long workouts, you’ll probably get the most out of this routine by staying out of the gym for at least a week. Not easy, I know. I just did this myself after going all out for about 13 weeks. It was tough, but I knew I needed it. You also have to get enough nutritious calories. Have a high carb, high protein drink right after your workout. Minimize any other physical activity. Get 6 meals a day with lots of protein and calories. Look, if you’re skeptical I get it. You should be. And most people won’t add a full inch to their arms in a week. They just don’t have the genetics for it. Or they aren’t getting enough calories, or have a manual labor job, or party too much, etc. Everyone has different genetics, eats differently, is too active outside of their training, etc. so there can never be a guarantee of results, but this arm routine works and you can get your arms bigger in just a week, even if
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it’s one eighth or one quarter of an inch. When’s the last time you added that much size to your arms in a week? If you follow the routine Monday, Wednesday, Friday don’t measure until the Sunday or Monday after the Friday workout. And even measure again on Tuesday. Your body first has to recover from the muscle fibers being torn down, and that takes time. Then it has to grow. This is why our measurements can go down a day or two (or even three) after a really intense workout; our body is in tear down mode, then has to recover, and then grow. Gregg Gillies is a certified trainer and author of Advanced Arm Training where you’ll Learn How To Add Up to ½ to 1 Inch of Ripped & Shredded Muscle Mass to Your Upper Arms in One Week! Tired of the skinny man complex when it comes to your arms? Learn How To Add ½ to 1 Inch to Your Upper Arms in One Week! Go here now: Powerhousegym.com/ advancedarmtraining Author bio: Gregg Gillies is a fitness expert and author of Advanced Arm Training
MOTIVATIONAL
The Myth Of The Midlife Crisis By Jon Benson Bestselling Author, Fit Over 40
If you have ever wondered if you are having a “midlife crisis”, you can stop wondering. You’re not. Some compelling research appearing on the scene kills the old nonsense about men and women as it relates to midlife. “Middle-age adults are no longer driven, but are now the drivers,” say Bernice Neugarten and Nancy Datan in their paper “The Middle Years”. Datan goes on to quote research coming out of Switzerland on aging, midlife crisis issues, and life extension. One of the more provocative quotes came from life span researcher Alexandra Freund from the University of Zurich. Freund said, “There is no specific time in life that predisposes you to crisis. People are experts of themselves at this age.” Take another look at that last statement: People are experts of themselves at this age. This is all about mastery—self-mastery, body mastery, sexual mastery, you name it. These all grow as we age, especially if we set our intentions toward them. I know no other arena where mastery with age is demanded than in the sports of powerlifting and bodybuilding. Here, one must truly become an expert of him or herself. Continuing research from the University of Texas confirms what most of us can see with just a causal glance—those of us over the age of thirty are leaner, healthier, and generally more fit than those of us under the age of thirty. We are stronger, too. The statistics tend to drop off for those over the age of sixty-eight, but even this data is shifting as anti-aging-based lifestyles are becoming more the norm.
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In 2004, I wrote Fit Over 40 to graphically illustrate how men and women, age forty to eighty-one, are redefining what it means to be fit over the age of forty. In just over 300 pages, I covered my own journey from obesity to competitive bodybuilding, and interviewed 52 men and women from all ages to find out how they transformed and/or maintain their own physiques. Many featured in Fit Over 40 are active powerlifters, bodybuilders, or competitive athletes. Since 2004, I have witnessed a massive increase in the number of fitness enthusiasts in the post-forty crowd. Even more interesting, I’ve noticed that many of these men and women are no longer concerned about having a midlife “crisis”, but rather are experiencing a midlife celebration.
This shift from youth being relegated for the young toward those of us between thirty and sixty is a recent phenomenon, brought on by our culture’s drift toward fast food, high carbohydrate (grains, sugars) consumption, and a radical decrease in activity. For example, those under the age of twenty-five, as of 2012, are getting less than half the exercise than those between the ages of ten and twenty-five less than forty years ago.
However, there’s something else I have noticed. For those who have yet to embrace this notion of fitness at any age, the most common excuse is age itself. This should be considered a cardinal sin. Research from every field of medicine confirms the fact that the body will all but halt many of the processes associated with aging, while radically slowing others. Muscle gains have been witnessed in ninety-year-old beginner trainees. Strength and endurance both increase well into the seventies, and for some into their eighties.
If you want to talk about a “crisis”, I suggest you talk about the youth of our nation, the rise in childhood obesity, and the continued politicizing of physical culture and healthy eating habits.
If you’re one of the age-naysayers, or know someone who is, pass this message along: it’s not your age. It’s your commitments.
I suggest re-examining your commitments—your time and how you are spending it. What can you alter or even let go of entirely so you can spend just thirty minutes, three days per week taking care of your body? Who can you recruit as fitness allies? Push your enemies away—and do it ruthlessly. Negativity is a sure-fire guarantee to achieve mediocrity. I also suggest that each of us decide to make one simple change per day for the next thirty days, assuming your body or your health is not where you want it. That’s all it takes— small, consistent changes. The end result will be a radically new you. Even if you’re already on the path of being an ageless warrior, you can always use this one-change-per-day strategy to push your body, PHYSICIAN SUPERVISED CUSTOM health, and spirit to a whole new level. HORMONE REPLACEMENT PROGRAMS AND WEIGHT LOSS PROGRAMS
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MOTIVATIONAL
A Busy Mom’s Secret for Making the Time to Stay Fit, Stay Strong & Completely Eliminate the Excuses By Holly Rigsby Holly’s Power Day ~ A Day in the Life of a Busy Mom 6:15am Wake Drink water, take supplements (multi & fish oil), 1 cup shot of plain Keifer 10 Minutes for Sun Salutations, get the body moving, the mind alert – even better when I can do this outside! 6:45am Prep for the Day Review daily planner, prep breakfast, put Tyler’s lunchbox together, shower and make Green Smoothie (1 cup frozen berries, 2 cups spinach, 2 scoops Vanilla Prograde Protein, water). 7:45am Wake my Boys 8:00 Eat Breakfast Together Typical breakfast is eggs and fruit. Alex tends to also want to drink my smoothie as well. 8:30am Taxi Load my boys in the car and take Tyler to school 9:00am Workout Dynamic warm up – Leg Swings, Bootstrappers, Spiderman Lunge with rotation. 15 Minute full body, strength circuit Finish with a cool down
5:15pm Play Time I make sure to reserve a block of time for free play with my boys daily. At the start of school, we are restricted to late afternoons as long as Tyler does not have a commitment to his sports (baseball, football, soccer, basketball). We have a snack of hummus and sugar snap peas.
9:45am Post Workout Shake Keeping it simple with Prograde workout – just shake with water and drink!
6:00ish Evening Prep This includes getting dinner ready and any prep for the next day (cooking, cleaning, organizing, etc.)
10:15am Morning Snack & Work: Block #1
7:30ish Dinner Grilled chicken and sautéed bell peppers, zucchini, squash and mushrooms in coconut oil. Boys eat the same items; I also prep a side of grains/starchy carbs to complement their meal (such as whole grain pasta or brown rice).
Quinoa fruit salad, slivered almonds with almond milk 90 min block to work
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4:15pm Home – Homework Tyler is the ultimate example in practicing the concept “delay of gratification”. His focus is to get home and get his homework completed…so he can PLAY! While I make myself available for help when needed, he is quite independent.
12:30pm Lunch Alex and I enjoy lunch together – he eats what I eat, focus is on protein and produce. Grilled Salmon on a bed of Mixed greens – olives, tomatoes (Alex LOVES tomatoes) and artichoke hearts, drizzled with balsamic vin and olive oil. 1:30pm Naptime & Block #2 Alex goes down for a nap and I spend the next 90 minutes working, typically have a glass of green tea on hand about halfway through. 3:00-3:30pm Taxi Depending on Alex’s nap time, we head off to sit in the car rider line to pick Tyler up from school. Wait is about 3045 minutes, so it is also a nice time to read or listen to an inspirational audio. Pack a snack of nuts and fruit –I love pistachios and clementines.
8:30pm Bedtime Prep Get the boys ready and into bed (they share a room) – includes a recap of our day, reading a book and prayers. 9:00pm Final Snack & Block #3 This is the time where I will enjoy a protein based snack (I love cottage cheese and chocolate protein powder), wrap up the day’s tasks, and complete a brain dump of what is to come – this makes a HUGE difference to being able to sleep soundly. 10:30pm Bed Time Cuddle with my hubby! See how easily you can Fix Your Trouble Spots and be a Fit & Yummy Mummy, Powerhousegym.com/troublespotsolution
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MOTIVATIONAL
training and training heavy. He inspires me to keep pushing no matter what limitations I have been dealt. And it makes me really appreciate the great support I have from people like Ed; from trainers like Darren Barnes who has been with me since I set my sights on competing and former Mr. California, Mike Torchia, who has helped me here on the west coast; and from sponsors such as Powerhouse Gym and High Energy Labs. It is so important in the fight of my life to have friends like fitness expert John Rowley, my business partner Andrew Bishop and 2 time World Powerlifting Champion, Eric Maroscher, pushing me on when I am exhausted from the fatigue of MS. Most importantly, it is impossible to do what I am doing, training as hard as I am training and continuing down this bodybuilding path without my biggest supporter, my wife Kendra. She is the one who has to watch as I struggle to walk and get past the pain and numbness of my disease. Kendra is the one who drives me when I can’t coordinate the car’s pedals or grab hold of the steering wheel for lack of feeling. She sees the fatigue I must overcome to train and observes the intensity of MS on my body every day. Yet she stands by me and encourages me to do what my heart is telling me to do… and that is to never stop being a bodybuilder.
David’s Goliath By David Lyons I am preparing to enter my second bodybuilding competition at 54 years old after being diagnosed with multiple sclerosis in 2006. My first contest was in 2009 at age 50, just three years after the diagnosis. With the pending release of my book, David’s Goliath, in January 2013 about my battle against MS through bodybuilding, I reflect on how exciting this journey has been and how grueling this challenge is. As athletes, we often take our health for granted and guard our thoughts from anything negative. We seldom contemplate the effort we put into training, dieting and living this lifestyle. We just do it. But when an incurable disease such as MS becomes part of your life, things change drastically. Your thoughts change. Your actions change. Your life’s goals change.
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I have come to realize that I cannot strive to win contests anymore and that my mindset must be focused on new accomplishments. Long gone are the days of bending bars in the gym and seeing 19”+ arms hanging from my shoulders. I have to now resign myself to the pride I can grab a hold of in just the victory of being able to get in and out of a leg press machine and stand without my legs shaking uncontrollably from the result of MS attacking my body each day. It is so important for all of us to be grateful for what we have and be thankful that bodybuilding has given us a way to express ourselves whether in competition or just being able to get in the gym and train. My friend, former champion bodybuilder and legend, Ed Corney, says it best in my book, “David, here are your choices…train hard or train harder!” Ed, in his late 70’s and after suffering strokes is still in the gym
So, as I approach my next contest, begin to focus on that date and prepare to stand on stage with multiple sclerosis next to healthy bodybuilders one more time, I am thankful to all those that inspire me to inspire others. I tell everyone with a dream, with a goal and with a desire to be the best they can be to never listen to those who doubt you. And for all the bodybuilders who live this lifestyle whether your aspiration is to compete or just have the best physique you can, I strongly say no matter what obstacles life brings, you have one choices…keep training! David Lyons Author, David’s Goliath Speaker/Writer Fellowship of Christian Athletes Winner of National MS Society Milestone Award 2009 Most Inspirational Bodybuilder 2009 Florida State Bodybuilding Championship
“Thanks to the support of Powerhouse Gym and the Dabish family, I can look like this despite my battle against Multiple Sclerosis. With the encouragement of all those that push me to be the best I can be, I am challenging this debilitating disease head on and beating it”. David’s new book will be released in January 2013, David’s Goliath, published by Leafwood Publishers. To learn more about David, check out www.themsbodybuildingchallenge.com or www.leafwoodpublishers.com.
PRODUCTREVIEWS
Vicore - (SST) Soft Surface Training
SST products have become very popular in the fitness industry in recent years. Vicore Fitness is the first to have taken an “old” concept and made it “new.” Thus, the SST category is born. Vicore has integrated Soft Surfaces into the Abdominal, Utility, Adjustable, Flat Benches, low back, arm curl, and row units. Example: this provides much more stability to the areas that need support to prevent injury, while still engaging your core and also hitting your target muscle group all at the same time! While most soft surface items need to be filled up with air and can deflate, Vicore had a 5,500-pound Range Rover drive over their air filled SST bladder without any problems! Studies and evidence have shown SST training provides a tremendous benefit for our bodies. The short list: Increased joint stability, better balance, greater strength and stability, higher sense of neuroplasticity leading to greater coordination and athletic performance, stimulation of the body’s five righting reflexes, reduced joint stress, better posture, greater muscle recruitment and range of motion. “Powerhouse Co-Founder William Dabish and myself shared a great story the other day about Vicore and that is what lead me to want to really get behind Vicor. Big Will saw the Vicor flat bench outside his office door when we got a big delivery at the Powerhouse Gym in Novi Michigan. He decided to lay down on it and check it out, and it just so happened he was experiencing a very stiff back that day. All of a sudden his back adjusted into place and he felt better. That is all I need to say.” John Lepak – Powerhouse Gyms International. For more info you can reach Greg Nigro (Vice President of National Accounts): Email: gnigro@vicorefitness.com Website: www.vicorefitness.com
OnnIt Alpha BRAIN The idea behind Alpha BRAIN was to create the first ever fully-balanced nootropic. “I have tried countless supplements during my years working with Powerhouse Gym and this is the first product I have tried that really gave me a great over all sense of energy and focus. It got me through my work days, workouts and family time!” said John Lepak of Powerhouse Gyms International. Alpha BRAIN elevates neurological components vital to remaining calm, focused, and mentally driven. Their Vinpocetine can help the body deliver oxygen and nutrients to the brain, and the combination of neuro-specific antioxidants, led by our proprietary AC-11®, assists your system in clearing away mental fog and free radicals. The result for our thousands of satisfied customers is an extraordinary combination of lucid dreams, mental drive, focus, and mental acuity. For more information on this product and their entire list of products visit: www.onnit.com
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Interview with Flavia Del Monte Flavia, thank you so much for taking the time to be a part of the Powerhouse Consumer magazine. You’re no stranger to training at Powerhouse Gyms, how did you start training at Powerhouse Gyms?
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hank you for the opportunity to work with Powerhouse Gyms. I heard of Powerhouse Gyms across the country but unfortunately never had one close enough in my home town to train in. I was on vacation in Tampa, Florida visiting a friend who works out at the downtown Powerhouse Gym. My husband and I trained there on our first day in Tampa and fell in love with it. The facility is a big part of why we now spend our winters in Tampa.
So many people associate the Powerhouse Classic Logo (the big muscle man) with just bodybuilding, but as our co-founder William Dabish always says, it’s just about serious training. What type of advice would you offer to someone who is looking to get serious about fitness with so many gyms to choose from? Great question. Choosing a gym that offers a variety of safe and effective equipment is very important. My advice would be to choose a gym that is well-known with a great atmosphere to prevent boredom, and ensure the management and trainers have extensive knowledge about fitness and the equipment used. I typically look for a gym that offers so much more than just a bunch of cardio machines, and I like to look at the members to see if people who are in the gym are serious about their fitness. This will help motivate me to keep pushing myself. I have found this at the downtown Powerhouse Gym in Tampa.
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How did you first get involved in fitness? I have always loved fitness. From a young age I was involved in all types of sports, but it wasn’t until my 24th birthday, after gaining weight in my new profession as a pediatric nurse, that I signed up for personal training sessions to learn how to lift weights to get shapely arms to “look” like an athlete. I loved the results using resistance training rather than just boring cardio. Since then, every year I look for new ways to transform and add muscle to my ectomorphic body. Muscle is very addicting!
So often people say, “I do not have time to workout. You don’t understand…(insert personal excuse here). ” What advice do you have for that person reading this right now?
Let’s go with a couple random questions before we wrap up!
You make time for what is important to you. I never say I don’t have time for anything. Rather, I choose to say I didn’t make time for something. If your body is important to you, I mean important enough to do whatever it takes to make a healthy change; you will make time to workout. It doesn’t take much to see a change; all you need to do is put it in your schedule and see it through.
My breakfast- composed of lean ground beef, spinach or bok choy, 1 whole egg and Frank’s Red Hot sauce. It’s a great start to my day with high fat and proteins to keep my hormone levels stable for the morning. Eating a high fat and protein breakfast prevents the mid-afternoon crash and helps me stay focused on work throughout the day.
What’s been your biggest adversity you have faced and how did you overcome it?
Training my shoulders with a variety of dumbbells, cables, machines and resistance bands. I love to make them burn and see them swell up after my workout.
Getting over the fear that I am doing something wrong in the gym and people are looking at me. I think as a woman, we often feel silly lifting small weights, using machines that big guys in the gym use and we miss out on achieving our fitness goals because we are afraid of ridicule. I had to stop caring about what I thought others were thinking and just get my hands dirty! I love to try new things, new ways to stimulate my muscles. If others think I am doing something wrong, they aren’t working out hard enough. I don’t see anyone in the gym when I go; I just focus on me and my fitness. Motivation is so important with a solid fitness routine. After a while, it really becomes a lifestyle. How do you manage the ups and downs and stay motivated to stay fit? Motivation comes and goes but commitment will get you through the valleys. It is like any other commitment in your life, school, a relationship, a job; you have to make sacrifices to achieve success. One thing I love to do is write a motivation quote on my blog every Monday. I look for quotes or sayings that have helped me in tough times. When I hear that people are fired up from my post, that gets me motivated to keep pushing myself that week. Your husband Vince is also very active in the fitness industry. Do you have any advice you can share to couples that are looking to make fitness part of their family routine? Vince is a huge asset to my fitness. No matter what is going on in our lives, he will never use excuses to skip a workout. Couples that exercise together, stay together - while this isn’t necessarily true, I do believe it is much easier to stay fit if your partner is working towards similar goals. The key is to push each other. Schedule the workout into your weekly calendar. Sit down and write in your workouts for that week. Hold each other accountable and rejoice together with each accomplishment.
What’s your favorite meal?
What’s your favorite fitness activity?
What’s your biggest achievement related to fitness? Getting my body fat down to 11% and seeing my rectus abdomius muscles pop for the first time since I was 11. I always wanted to sit down without having my fat roll over the top of my jeans. I never imagined I would have a wash-board stomach in my thirties. What projects are you currently working on? Currently I am working on becoming RTS (Resistance Training Specialist) certified, while still creating killer workouts for women so they too can have their flawless figure, whatever flawless means to them! My recent fat loss and muscle building workouts are Full-body-licious and Curvalicious and can be found at www.FlaviliciousFitness. com along with a ton of free workouts, recipes and nutrition advice. Thank you Flavia for taking time out of your schedule and thank you so much for being a part of the Powerhouse Gym network!
Meet the other half... Flavia’s husband Vince Del Monte is known as “The Skinny Guy Savior”. He has been helping people build muscle and get ripped naturally since 2006 with his best-selling “No-Nonsense Muscle Building Systems”.
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waist management.
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WHO’S TRAINING AT ®
POWERHOUSE
GYM?
7X Mr Olympia Ronnie Coleman
Flex Wheeler
Anderson Cooper
Alex “A-Rod” Rodriguez
“Iron” Mike Tyson
John Cena
Dwayne “The Rock” Johnson Evander Holyfield
Olympic Bronze Medalist Allison Baver
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NY Yankees Robinson Cano with Former IFBB President Wayne Dimillia
David Gregory From Meet the Press WWE Superstar Dave Batista
UFC Hall of Fame Ken Shamrock
Olympic Gold Medalist Tianna Madison
Today Show’s Matt Lauer Kai Green IFBB Bikini Pro Tianna Ti
Daytona Victory Lane PHG Motorsports
PHG Albertville, AL Racing Team
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WWE Invades PHG Downtown Tampa Co-Founder “Big Will” with IFBB Pro Figure Ava Cowan
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Rest In Paradise
Dan Wheldon
June 22, 1978 – October 16, 2011
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We would like to pay our respects and honor Powerhouse Gym Downtown Tampa Bay member Dan Wheldon, who tragically died from injuries shortly after a collision at the 2011 IZOD IndyCar World Championship at Las Vegas Motor Speedway on 16 October 2011, at the young age of 33. Dan was the 2005 Indy Racing League IndyCar Series champion and winner of the Indianapolis 500 in both 2005 and 2011. Dan would make the trip all the way from St. Pete to Downtown Tampa to train with his trusted confidant Mark Grochenour (who owns the “Source Athletics” inside the gym). Dan was not just a member of the gym, he was a close friend with the owners and several other associates of the gym. Dan was a champion on the racetrack but also a champion in life, inspiring all he met. He will be dearly missed and always remembered. His wife Susie and their two boys still come in the gym regularly. CLOCKWISE: Dan Wheldon and his friend and personal trainer Mark Grochenour. Dan Wheldon fire suit signed/displayed at PHG Downtown Tampa. Dan's Indianapolis 500 win with wife Susan, Sons Sebastian (2 yrs at the time) and Oliver (2 months at the time) Mrs. Susan Wheldon and her son being honored at Indianapolis Speedway.
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TRAINING
Fire Up! Your 4 Fat-Burning Pathways to Get Your 6-Pack Back By Steve Holman and Jonathan Lawson Special from Iron Man Magazine
Over the winter people tend to loosen their diets, often gaining 10 to 15 pounds of extra fat—and their abs do a disappearing act. If you’re in the bloat boat and want your sixpack back fast, you need a solid routine that maximizes fat loss while building more muscle.
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You can build your own workout using the tactics we will give you, but for a specific example let’s use our Ultimate Fat-toMuscle Workout. As you’ll see, it has the fat-blasting, musclebuilding strategies you’re looking for. The Fat-to-Muscle Workout combines heavy pyramids— adding weight to lower your reps over three sets—with X-centric and higher-rep sets. You get size increases in both the myofibrils, the force-generating strands in muscle fibers, and the sarcoplasm, the energy fluid in the fibers. Plus you burn fat along four distinct pathways. If you’ve followed the latest research on muscle growth, you know that you need to train both “sides” of the fibers—the myofibrils and sarcoplasm—and you want to increase anabolic hormones, such as testosterone and growth hormone. Both of those have massive implications when it comes to muscle building and fat burning.
Now for a specific example. Here’s the Fat-to-Muscle chest routine—note that it features full-range Positions of Flexion: Midrange Bench presses or incline presses, 3 x 9, 7, 5; 1 x 7NA Stretch Flat-bench flyes or incline flyes, 1 x 7-9; 1 x 7NA Contracted Cable crossovers, 2 x 15-20 NA means a negative-accentuated, or X-centric, set, in which the reps all have one-second positives and six-second negatives. That means seven NA reps will give you around 50 seconds of tension time, which is ideal for hypertrophy, especially in the sarcoplasm. The slow lowering, or eccentric portion of the rep, will create trauma in the myofibrils, which will also spur some growth there—plus, it will ignite fat burning after the workout. When you create trauma in the myofibrils—as with heavy weights on the pyramid and/or slow negatives—it takes the body days to repair the microtears. During that repair process,
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your body burns fat as your metabolism is stoked. It takes energy for the repair process to happen, so you’re burning fat 24 hours a day as your body rebuilds. Okay, so you’re getting myofibrillar trauma for some longterm fat burning during repair. That’s an exciting leanness trigger by itself. But there’s more: The long NA-set tension time—around 40 seconds—ignites muscle burn. That comes from lactic acid, which has been shown to create a growth hormone surge. You want that because GH is both a muscle builder and a fat burner. (Are you starting to see how great NA sets are for both building muscle and burning fat?) Note that you will also get that GH-jacking muscle burn from the crossovers via higher reps, at the end of the chest workout. So with the Fat-to-Muscle routine or something similar you can devise, you are attacking multiple muscle-building as well as fat-burning pathways:
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3) GH release. You get muscle burn on your NA sets as well as on the high reps on crossovers. That will trigger more growth hormone release. Remember, GH is a key to shedding loads of bodyfat fast. 4) Afterburn. After every workout, you do 15 minutes on the treadmill. Don’t skip it—it won’t take long. Because you have used all the sugar from your bloodstream during your weight workout, the short cardio session will tap into your fat stores faster to burn even more blubber after. With those tactics—heavy pyramid, negative-accentuated sets, high reps and postworkout cardio— and the right eating plan, you’ll soon have your six-pack back.
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1) Testosterone release. Training with a power pyramid on a big multijoint exercise like bench presses will enhance the release of testosterone, which has been shown to be a powerful fat burner as well as muscle builder. 2) Fiber trauma. You get myofibrillar trauma from the pyramid on the big exercise—bench presses—and also from the NA set on that move; then you add to the trauma on the second set of the stretch-position exercise, flyes, with NA. All of that fiber trauma will boost your metabolism and burn fat for days after the workout. W W W. P O W E R H O U S E G Y M . C O M
TRAINING
Five Reasons to Cut Back Cardio By Craig Ballantyne\ I’ve just emerged from my training research lab with a
tsunami of scientific studies that give us 5 more scary reasons to cut traditional cardio from your fat loss workouts. This breaking research just goes to show you that unless you are training for endurance sports, there’s practically no good reason to engage in long, slow cardio (especially really long sessions, as you’ll discover in a moment). First up, let’s take a look at why cardio fails as much as Jeff Spicoli from Fast Times at Ridgemont High. (I’m saving the scariest study for last.) In a study titled, “Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis”, researchers found that weight loss from cardio was always lower than predicted (using a standard calories in vs. calories out approach). The article, published in Obesity Reviews (Vol. 13 Issue 6), explained that cardio doesn’t work for FOUR reasons: a) Some people eat more when they start a cardio program b) Calorie burning at rest often decreases with cardio c) Calorie-burning lean tissue is often lost d) Cardio programs cause you to do less activity over the day So if you’re still trying to lose fat with cardio, those are the reasons why it’s not working (or why it didn’t work for you before you switched to Turbulence Training).
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damage. Now think for a second…what is your heart? It’s a muscle. Therefore, when you do high-volume cardiovascular training, your heart experiences a LOT of muscle damage, and over the long-term this can damage your heart. The researchers from the Mid America Heart Institute of Saint Luke’s Hospital in Kansas City, MO, said that while regular, short workouts are good for your heart, that longterm excessive endurance exercise may cause “pathologic structural remodeling of the heart and large arteries”. Pathological is bad, very bad. You’ve heard the phrase “pathological liar”, right? Well, just imagine someone with a pathological heart. Not too good. The scientists found that training for and competing in extreme endurance events such as marathons, ultramarathons, ironman distance triathlons, and very long distance bicycle races damage the heart. Worse, they found that if done for years, it creates “patchy myocardial fibrosis” and could lead to arrhythmias. Something to keep in mind if you’re a hardcore marathoner. Get your heart checked. It always disheartens me to read stories of men who pass away while running (the Toronto marathon had another death during the race last year). So make sure your ticker is up to par if you’re a cardio fanatic. Be careful with your cardio, if you must do it at all. For fat loss, it’s certainly not mandatory. Diet is much more important than exercise (for both fat loss and heart-health), so take some of that excessive endurance training time and put it towards preparing a healthier diet.
Second, speaking of TT style training, we now have another research study showing the fat burning power of interval training. This time, it’s from China… In the study published in the Journal of Sports Medicine and Physical Fitness (2012 Jun;52(3):255-62), 60 overweight young women were separated into three groups. Group 1 did a high intensity interval training (HIIT) program Group 2 did moderate intensity continuous training (MICT) Group 3 was a non-training control group. Groups 1 & 2 trained five days per week for 12 weeks.
No matter what, I want you to be active, but safe and smart. As the lead researcher in that last study wisely said: “When people come to me as a cardiologist and say they want to run a marathon I say, ‘OK, do one and cross it off your bucket list and then let’s focus on an exercise pattern that’s more ideal to producing long-term health benefits and improving your longevity.”
The researchers concluded that the HIIT group achieved better results than those in the MICT group. But it’s not “new” to hear about intervals being better than slow cardio for fat loss, so finally, here’s the FIFTH scary reason you need to avoid cardio. And believe me, it’s frightening, particularly to those who love their long-distance events like marathons. In a study published in the Mayo Clinic Proceedings (2012 Jun;87(6):587-95), researchers concluded that there are potential adverse cardiovascular effects from excessive endurance exercise.
Discover How To Burn Fat At Home With ZERO Cardio, go to Powerhousegym.com/ZeroCardio
Frankly, this shouldn’t come as a surprise to anyone. After all, what happens when you do a high-volume workout? Well, your muscles get really sore, right? And that’s called muscle
Words to live by. Pardon me, words to live a LONG-TIME by. Train hard but safe, Craig Ballantyne, CTT Certified Turbulence Trainer
Author bio: Craig Ballantyne is a Strength & Conditioning coach in Toronto. Has been featured in Mens Health, Oxygen, Women’s Health, GQ, Maxim, Men’s Fitness, and Muscle and Fitness Hers and is the author of Turbulence Training.
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QUARTER 3 2012
A PUBLICATION BY POWERHOUSE GYMS INTERNATIONAL
T H E
A complete section devoted to the Pros and our most serious Powerhouse members
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Will Dabish: The Ultimate Chest Workout! THE MINDSET “Back then I put all my heartaches and mental aches into my workouts. I would work with my training partner and we would do 20 sets in 20 minutes, take our breather and on to the next. I never needed any motivational quotes to push me. I believe that “la-la land” only lasts a moment. It is your will power that is with you for eternity. Either you will or you will not. I eliminated the normal excuses that people make like “I am too sore today” or “I am too tired”. I attacked every workout. I just refuse to retreat and refuse to surrender.”
THE WORKOUT •
5 sets of Flat Bench Press with a false grip (thumbs placed over bar)
10 to 12 reps - 225lbs, 315lbs, 405lbs, 465lbs,
back to 315lbs, drop set to 225lbs to max out.
•
4 sets of Incline Bench Press with false grip (thumbs placed over bar)
10 to 12 reps - 225lbs, 315lbs, 405lbs, 465lbs,
back to 315lbs, drop set to 225lbs to max out.
•
3 Super-sets Dumbbell fly’s with 65lb dumbbells and V-bar dips with 100lb plate till failure (max out). Drop the plate and continue again until burnout.
THE NUMBERS *Verified by IFBB Legend Ron Love* •
225 pounds - 60 reps* (*Note the NFL Combine record is 51 total reps!)
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•
315 pounds – Avg. 30 reps
•
465 pounds – 16 reps
FROM TOP: 1984 America’s Cup Champion 1995 Muscle Beach - Venice, CA. Big Norm and Big Will Pioneers Joe Gold and Big Will
"Capture every moment, because you can’t go back in time” -Co-Founder William K. Dabish
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MANUFACTURED FREE OF BANNED SUBSTANCES IN A NSF GMP FOR SPORT™ REGISTERED FACILITY.
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ACTINOS ® IS A REGISTERED TRADEMARK OF GLANBIA PLC AND PEPFORM ® IS A TRADEMARK OF GLANBIA PLC. CREAPURE ® IS A LICENSED REGISTERED TRADEMARK OF ALZCHEM TROSTBERG GMBH. LICENSED UNDER ONE OR MORE OF U.S. PAT. NOS. 5,965,596, 6,426,361 AND 7,504,376, EACH OF WHICH IS OWNED BY NATURAL ALTERNATIVES INTERNATIONAL, INC. (NAI). NAI IS ALSO THE OWNER OF THE REGISTERED TRADEMARK CARNOSYN ®. CYTOSPORT™ PRODUCTS COMPLEMENT A SMART EATING AND HYDRATION PLAN THAT, WHEN COMBINED WITH A BALANCED EXERCISE PROGRAM, MAY CONTRIBUTE TO WEIGHT MANAGEMENT AND RECOVERY FROM EXERCISE. ©2012 CYTOSPORT, INC. BENICIA, CA 94510 USA
monstermilk.com *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO TREAT, CURE, PREVENT OR DIAGNOSE ANY DISEASE.
Looking Great at Any Age! By; John Hansen 2x Natural Mr. Universe and Mr. Natural Olympia One of the largest sections of the population in the United States is the “baby boomers”. Anyone born between the years of 1946 and 1964 is considered part of this group. In this country alone, the Baby Boomer generation now amounts to over 77 million men and women.
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However, getting older does not mean looking older. By following a fitness based lifestyle and utilizing the correct exercise and nutrition program, anyone can stay young and look good as the years add up. It doesn’t take plastic surgery or good genes to look young and healthy, it just takes hard work and dedication. I have been following the fitness lifestyle for 35 years now. I decided to become a bodybuilder when I was only 14 years old, right before starting high school. I not only wanted to develop muscles, I wanted to be a competitive bodybuilder. In fact, my goal was to one day win the Mr. Universe contest and be featured in the bodybuilding magazines like my idols Arnold Schwarzenegger, Frank Zane and Lou Ferrigno.
When I started bodybuilding, I would work out six days a week, twice a day. I would get up early before school and workout in the back room of my parent’s house and then again as soon as I got home from school. I would read the bodybuilding magazines from cover to cover, analyzing each bodybuilder’s physique to understand what it took to be a champion. Looking back on those days, I can see that I was very motivated because I had a clear and specific goal. I wanted to win the Mr. Universe title and be a professional bodybuilder. I even went so far as to tell everyone that cared to listen that I was going to win the Mr. Universe title one day. No one believed it and several people actually laughed at my ambition, coming from a skinny 135 pound teenager. I followed through on my goal and started competing in bodybuilding contests at 16 years old. I won the Teenage Mr. Midwest title when I was 18 years old and the Illinois State Bodybuilding and Mid-America Bodybuilding titles when I was 23 years old. Finally, my hard work was paying off and I was starting to realize my life-long dream. In 1991, I started competing exclusively in Natural Bodybuilding competitions. In the Natural Bodybuilding contests, all the competitors are drug-tested for anabolic steroids, growth hormone and diuretics. The goal in Natural Bodybuilding is to develop the physique using only exercise and nutrition without the use of performance-enhancing drugs.
I immediately set my sights on entering it. In 1992, at the age of 29 years old, I finally realized my dream by winning the overall title of the Natural Mr. Universe contest in Venice, California. It took a total of 15 years of hard work and dedication but it was an incredible accomplishment to finally realize my lifelong dream.
The best way to prevent aging is to keep those muscles active by exercising them several times a week. The best exercise for the muscles is, of course, weight training. Weight training builds muscle tissue by providing resistance to the muscles. The muscles respond by increasing both muscle strength and development. This applies to both males and females.
I continued to compete in Natural Bodybuilding competitions for another twelve years. I won the Natural Mr. Universe title again in 1996, competing in the Professional division this time. I also won the very first Natural Mr. Olympia contest in 1998. This inaugural event took place in Greece, where the sport of bodybuilding was created.
An added benefit of adding more muscle tissue to the body is that the metabolism increases in order to keep up with the changing body composition. More muscle (an active tissue) requires more calories, so the metabolism of the whole body needs to speed up in order to sustain this added muscle.
After I turned 40 years old, I decided to retire from competing in Bodybuilding contests. After 25 years of bodybuilding competition. I had accomplished what I wanted from the sport of bodybuilding and I thought my best years were behind me as far as my physique development was concerned.
Changes in the Body
It’s amazing how the body changes as we get older. Because I had been weight lifting and eating a healthy, nutritious diet my whole life, I did not think that getting older would have any effect on my body. However, I noticed that my body was beginning to change when I was about 38 years old. It was becoming much more challenging to get lean when I dieted for a contest and it was much easier to add fat when I increased the calories in my diet. This was a surprising revelation for me because my metabolism used to be so fast when I was younger that the challenge was always how I could add weight and muscular size. I started bodybuilding as a skinny teenager and it took me years of heavy weight training and eating a LOT of good food before I was able to bulk up and add the muscle size I needed to be successful at the bodybuilding competitions I entered. As we age, the hormone levels in our body naturally decline. Specifically, testosterone and growth hormone begin to gradually go down after the age of 25. Testosterone is the hormone responsible for adding muscle tissue and strength and growth hormone regulates the deposition of body fat on our bodies. If you look at the average person who does not exercise regularly, they may appear slightly muscular and lean when they are young, but they gradually begin to add body fat and lose muscle tone as they age. Much of this has to do with inactivity and the decline of testosterone and growth hormone in the body.
I have always believed in training with barbells and dumbbells. I guess this is called “old school training” today but I prefer it because I think it works better. Training with free weights is harder than training on machines or cable equipment because you have to balance and coordinate the weights as you exercise. This extra effort adds up to more muscular strength and development. I now weight train four days a week, training each major muscle group only once per week. This schedule allows me to train all the muscles hard while allowing for enough recuperation for the joints and tendons. Here is how I schedule my training each week:
Monday Chest, Triceps and Calves followed by 20 min of cardio on the Treadmill (3.3 mph @ 8.5 incline) Tuesday Abs and Legs Wednesday Rest Day Thursday Shoulders, Traps and Calves followed by 20 min of cardio on the Treadmill Friday Back and Biceps followed by 20 min of cardio on the Treadmill Saturday and Sunday Rest Days When I am getting ready for a competition, I add in more days of cardio in order to increase the fat-burning process and get really lean and ripped. At the most, I will do a total of 5 days a week of cardio exercise. There are two types of cardio exercise you can utilize. The steady state cardio is when you engage in cardio exercise at a specific pace for a certain amount of time. For example, if W W W. P O W E R H O U S E G Y M . C O M
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You Are What You Eat Anyone who has tried to gain or lose weight knows how important the diet is to be successful. As we get older, our metabolisms are not quite as fast as they were when we were teenagers. Because of this fact of life, it may be necessary to lower our overall caloric intake in order to display a lean and mean physique. In 2011, I was on a mission to make the cover of Ironman Magazine. I write my own training and nutrition question and answer column in Ironman and have been featured many times in the magazine. However, I have never had the honor of being featured on the cover of my favorite bodybuilding magazine. I was determined to do whatever it took to get super ripped enough to finally land the cover spot!
you use the treadmill for your cardio exercise and you walk at 3 miles an hour for 20 minutes, that is considered steady state cardio. Another form of cardio is High-Intensity Interval Training (HIIT). This form of cardio alternates the intensity of the exercise, thus increasing the heart rate and burning more calories. You have to be careful when doing cardio exercise because too much intensity or too long of a session can end up burning muscle tissue. By alternating faster and slower speeds with the HIIT cardio program, you can burn more calories and still retain muscle tissue.
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I used the Stair Master exercise for my HIIT cardio sessions. Alternating between a slower speed (level 8) and a faster speed (level 10), I would spend two minutes on one speed before changing it. Due to the greater intensity level, I would only do the Stair Master exercise for 15 minutes each session, twice a week. I would pick a non-weight training day to use the HIIT cardio because of the increased intensity. Four days a week of heavy weight training and 3-5 days a week of cardiovascular exercise helped me to build muscle mass while simultaneously eliminating most of my subcutaneous bodyfat. The result was a ripped physique that looked 20 years younger than most men my age.
I made some changes to my current diet in order to get the results I wanted. When I started my diet, I was eating a nutrition plan that was very high in protein (over 300 grams), moderate in carbohydrates (150 grams on my rest days and 200 grams on my weight training days), and relatively high in fats (especially the healthy monounsaturated fats). I was normally taking in 70-80 grams of fats each day. Although I would follow this diet with strict discipline, my gains were frustratingly slow. I decided to change things around. First off, I brought my protein intake down slightly. Instead of ingesting over 300 grams per day, I limited my protein to only 225 grams per day. I cut back on the number of protein shakes I was drinking each day and substituted it with real food. Welcome back chicken breasts, round steak, salmon and lean ground turkey. Next, I cut my fat intake almost in half. Fats contain twice as many calories as either protein or carbs (9 calories in one gram of fat compared to only 4 calories in both one gram of protein or carbs) so by cutting back on my fat intake, I knew I would cut down on my overall caloric total. I limited myself to only 40 grams of fats per day. If I was eating salmon (high in monounsaturated fats) for dinner, I would eat low fat chicken breast for lunch. On the days I didn’t eat salmon (I alternated every other day), I would eat round steak for dinner and have lean ground turkey for lunch. As long as the total grams of fats for the day didn’t exceed 40 grams, I was in good shape. With my protein reduced to a moderately high intake of 225 grams per day and my fats reduced to only 40 grams per day, I was actually able to increase my complex carbohydrates. I stuck with low-glycemic, high fiber carbs that are digested slowly and don’t cause a big insulin spike in the blood sugar. My favorite complex carbs were oatmeal, oat bran, Ezekiel bread and quinoa. I ate two servings of vegetables each day (3 oz of broccoli, 1 cup of green beans or half a dozen spears of
asparagus). I even ate some low glycemic fruits like blueberries or blackberries each day (1/2 cup on top of my oatmeal). In the beginning of my diet, I kept my carbs under 200 grams per day and my total calorie intake was around 1900 calories. After about a month of dieting, my metabolism was increasing and I was losing bodyfat. At this point, I increased my carb intake to 225 grams per day while keeping my protein and fat intake the same. To my delight, I was still losing fat even with my increase in carbs. I continued this strategy during my four month diet. As I continued to lose fat, I would increase the complex carbs to keep my metabolism stoked and the fat burning process going. By the time I was ready to do my photo shoot with Ironman Magazine, I was eating 350 grams of carbs a day with 225 grams of protein and 40 grams of fats. I was in such good shape when I traveled to California for my photo shoot with Ironman Magazine photographer Michael Neveux that the editor in chief decided the very next day to put me on the cover! I was overjoyed to say the least. I finally realized my dream of making the cover of Ironman Magazine.
What’s Next? Now that I know that age is just a number and not an obstacle to achieving great condition, I am motivated to get back onstage. At the prime age of 49 years old, I am planning on entering the Natural Mr. Universe contest again. I will be entering the Professional Masters division on September 1st, 2012 at the Natural Mr. Universe contest in Chicago, Illinois. What makes this contest special is that this will be the 20th anniversary of my first Natural Universe victory in 1992. What a great way to exemplify the Bodybuilding lifestyle than by going back to win the Natural Mr. Universe title 20 years after first winning the title! My mindset is to present the best physique that I can. To be honest, my age is not even a consideration or thought as I prepare for the competition. I will be even more ripped than my cover photo for Ironman Magazine last year when I step onstage in 2012. Fitness and Bodybuilding is all about being the best you can be. With the right training and nutrition programs combined with determination, persistence and a big goal clearly in mind, anything is possible! Don’t let your age slow YOU down. Plan to achieve your best body ever this year and get to work and make it happen. If I can do it, so can you!
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Take Your Workouts Back And Watch Your Results Get Jacked! By Steve Holman, Editor in Chief, IRON MAN Magazine Why do you work out? Or, better yet, who are you working out for? If you look around the gym, it seems as if a lot of trainees are there to “lift” impressive poundages so other people look on in awe. (“Lift” is in quotes because it’s often throwing or heaving instead of lifting.) Now, I’m not talking about competitors. Most of them are lifting for themselves—with winning a meet or contest as their goal. That’s an incredible way to keep motivation high and a challenge on the boards. But if you’re not a competitive athlete, why are you training? Your answer should be: “For myself.” You should be lifting for your health, well-being and to look and feel great. Yes, building muscle is a big part of that, but if you’re being awakened in the middle of the night with aching shoulders and/or sharp back pain, you’re not training for yourself—or you’re doing something terribly wrong. Keep reminding yourself that you’re not hitting the weights for others—you’re working out for you. If you’ve forgotten that, then it’s time to take your workouts back. How would you train if it were just you alone in the gym? You wouldn’t be going for those heavy singles, would you? They say we get wiser as we get older—and sometimes it’s not till you hit middle age or later that you start training smarter. Ego falls by the wayside, and you suddenly realize that spinesmushing, joint-crushing poundages are not necessary for your goals. It now revolves around being relatively strong, looking muscular and lean and, most importantly, feeling incredible. That does not require extreme weights... I now believe that the F4X method or something similar is absolutely the best way for most people to train most of the time. That’s taking a moderate poundage, one with which you could get 15 reps, but you only do 10; rest 35 seconds, then do it again. Do three or four sets, and go all out on the last one. If you get 10, add some weight to the exercise at your next. That accomplishes so much in so little time. The F4X method: Trains both “sides” of the muscle fibers—building the forcegenerating myofibrils and fortifies the sarcoplasmic energy fluid—which contains the mitochondria where fat is burned. Provides you with some aerobic benefits—the short rests between sets will have you breathing hard, especially on the multi-joint back and leg exercises. Drives up anabolic hormones—specifically growth hormone and testosterone, and both of those have muscle-building, fat-
burning and anti-aging effects. Stimulates the metabolism long after the workout is over—multiple exercises with F4X in your workout trigger muscle-fiber microtears, which require energy to repair; that process keeps your metabolism revved for days. The best part is, your joints will heal and you’ll feel fantastic. (By the way, F4X is not a max-strength building system— powerlifters absolutely must train heavy). Now if you’re experienced at this lifting stuff, you can use three-way Positions-of-Flexion training—working each muscle through its midrange, stretch and contracted positions. That gives you full-range work for flexibility as well as complete development. A good example is triceps—use the F4X method on each exercise: Midrange: Close-grip bench presses, 4 x 10 Stretch: Overhead extensions, 3 x 10 Contracted: Pushdowns, 4 x 10 Mr. America winner Doug Brignole recently began using a version of F4X. He said that when he turned 50, he thought he could no longer build muscle, but he has a different attitude now: “I was ecstatic to hit 202 pounds bodyweight in ripped shape after only a month with [F4X]. I’m now 209 in the same condition. I’m ecstatic…. and planning a comeback to competitive bodybuilding!” Exciting stuff—and reason enough to take your workouts back. It’s the way you can train for your well-being, plus you’ll build muscle, health and leanness in the process. Don’t wait for age and/or injury to smack some smarts into your brain. Train for yourself, and you’ll be amazed at your gains. It’s how to stay built for life. Give “old school” 90 minutes a week - And You’ll Have a New Body! Go here now: Powerhousegym.com/ OldSchoolNewBody Author Bio: Steve Holman is editor in chief of Iron Man Magazine and the author of Old School New Body. W W W. P O W E R H O U S E G Y M . C O M
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Bev with Dennis Wolf
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