IT’S THE FIRST ISSUE FOR 2018. GET READY TO MAKE SOME CHANGES!
Happy New Year! F I T N E S S , H E A LT H & W E L L N E S S M A G A Z I N E
HIGH PROTEIN DIETS
GOOD or BAD?
OUR 2018 FITNESS CHALLENGE The entire staff takes on the challege together
WHAT MAKES A
PREWORK OUT WORK?
six-part series
IMPROVED FLEXIBILITY
JUST GETTING STARTED? Here’s what to expect
HOME ALONE
Single for the holidays J A N UA RY / F E B R UA RY 2 0 1 8 MUSCLEMEDIAONLINE.COM
OXYLENT® NATURAL ATHLETE SHAKA SMITH How long have you been training for? I began training for physique competitions in 2011. Formerly, I was an NCAA swimmer and water polo player so continuing to be active in a new way was a natural transition
Something about those words and the moment I heard them, it clicked. I took the stage confidently and I am proud to say I won my division in that show. Just goes to show you, so much of what we see as adversity is just in our heads.
Oxylent Athlete
Shaka Smith NPC Men's Physique Competitor Follow Shaka at: @shakastrong
What has been your biggest obstacle/challenge? What do you like about training? What I love about training is that you are in control. So much of life is not in our control but the work you put into being healthy, in or out of the gym is 100% you.
What motivates you? Sharing with others motivates me. I mean this in all aspects of life but particularly I've found the more I've learned about fitness, nutrition and simply living in accordance with what I preach -- I've been able to share more with others. The impact I've seen with those that have changed habits because of a word I said or something I did has been profound and humbling.
What discourages you? Seeing people act against their own interest, especially when it comes to health, this discourages me. It is always tough to have people ask for advice, give it, and have them not even try to take it. However, I've learned to not take this personally. So many times we have to hear something over and over until it sticks. Now I do my best to meet people where they're at.
OXYLENT SITS DOWN WITH
NATURAL ATHLETE
SHAKA SMITH
FOR THIS PERSONAL Q&A...
What is your fondest memory playing this sport? My fondest memory was competing in my first show. I had no idea what I was doing. I was perfectly happy preparing to take the stage but I began to look around and all I saw were competitors in better shape, better prepared, and just better overall -- I began to panic. Another competitor, who observed my worry, came over and said to me "comparison is the thief of joy" – instantly the pressure was lifted.
As a child, I was diagnosed with severe Hemophilia, a rare condition where my blood does not clot. I was told I wouldn't be able to play sports and my physical activity had to be limited and closely monitored. I was told I could reach my 20s and have difficulty walking or running. I don't know if it was dogged determination or the hubris of youth but I rejected these potential outcomes and played sports. I managed my condition as best as I could and went on to run track, play soccer, and even swim and play water polo at the collegiate level. Refusing to be limited by such a daunting obstacle so early in life really informed how I have tackled setbacks ever since. There is still no cure currently, but there is great treatment and I have been able to manage my condition and pursue my athletic goals at the highest levels.
If you weren’t an athlete, what would you be doing right now? I've never been able to confine myself to one discipline. I am also an attorney – it was very important to me from an early age to learn the law, know my rights and help others in their pursuit of justice. I am also an actor and host. I finished a couple films this past year that will be premiering at various film festivals in 2018 and I host a weekly health and wellness podcast available on ITunes and YouTube called Fit Club.
If you could play for any professional team, whom would you play for? Miami Dolphins! Miami is my hometown and boy have we needed help for quite some time now. At this point, it can't hurt. Put me in the game coach!
Why do you love Sport Oxylent? I love Sport Oxylent because I feel effortlessly invigorated and focused all day long. The best part is even on days I don’t take it, I still have extra energy. Beyond that, I just feel overall more healthy. Do you have a ‘life motto’? It is always better to hear a 'no' from someone else than to hear it from yourself. Growing up, there were many times, I would not apply for something because I thought, they'll never pick me. I remember my mom telling me over and over, apply and let them tell you no, but don't tell yourself no before you even give yourself the opportunity. I don't let opportunities go easily anymore and it’s paid off ever since. Thanks mom!
What advice do you give your fans? Listen, discern, study and apply. In this social media age we have advice coming at us from so many different sources on every topic imaginable. It can be overwhelming and ironically lead us to do nothing at all. The danger is also in listening blindly and doing something that doesn't work for you. So I say listen to what I have to say, discern if its right for you, study if you have any doubts and finally apply. Taking action is the last and hardest step, but once you’ve done the work, it’s the most gratifying, as well.
COUPON USE CODE: OXYLENTSHAKA AND SAVE 15% ON OXYLENT® | oxylent.com
MUSCLEMEDIA M
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A Different Approach to your NEW YEAR’S RESOLUTION
Wow…! It’s that time again when we find ourselves confronted with amazing
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opportunities with the beginning of a New Year…! Curiously, it seems like we just had this conversation. Didn’t we all just promise to “turn over a new leaf?” Can you even remember the “promises” you made to yourself this same time last year…? Before you
2 018 P R O D U C T I O N T E A M
waste a lot of time and energy beating yourself up, I’d like you to remember an old
CH ALLENGE
Samurai maxim: “Fix the Problem, Not the Blame”… Doing either will take considerable time and energy, but only one has a useful, positive outcome…
S P O N S O R E D BY
TRAIN TO TRANSFORM
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Rather than focusing upon the past, I suggest you pay attention to the amazing opportunities for redemption and improvement. Last January, I wrote about the concept of “Kaizen” (I invite you to get your download from our web site…). Briefly,
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instead of trying to change everything at once, incorporate small changes into your daily activities every week. Write them down, so as not to forget. In a very short time, you will find things in your life changing for the better. With every New Year, we are all presented with the opportunity to embrace some positive changes. This January is no
A Quick Tip on How to Recover from OverIndulging
BEAT THE HEAT & BAG THE GOLD Cooling Strategies for the Marathon Runner
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ANTERIOR FLEXIBILITY HIGHWAY:
A PATHWAY TO IMPROVED REACHING
different. You can either look back in despair, or look forward with enthusiasm…
EXPECTING SO MUCH IN SO LITTLE TIME
30 THE
40
46 HISTORY
OF
OUR STAFF
Here at Muscle Media Magazine, we are all excited about our own, internal Challenge.
EDITOR IN CHIEF Dr. Tom Fisher
could serve as inspiration to our readers. Our progress will be documented in
CREATIVE DIRECTOR Matthew Tiger
simply too good to pass. Everything just fell into place, and it has taken on a life of its
BUSINESS DIRECTOR Danielle McVey
But, most of all, we have the Magazine. We have an immensely popular Human
DIGITAL MEDIA Christian Garces
progress in every issue, because in July, we’ll challenge you to join us. We just thought
PHD, LMHC, CSCS
PHOTOGRAPHY Christian Garces Getty Images Adobe Stock CONTRIBUTORS
PRE
Andrew Pappas Justin Schwartz Mark Cosgrove Brittany Owens, MS
Makes Sense for Bodybuilders!
ADVERTISE WITH US Would you like to reach a targeted community intrested in a fitness and healthly lifestyle? Please contact us for details info@musclemediaonline.com
Eating White Rice? Thai Coconut Mango Jasmine Rice
that our challenge to you would be more motivating, and have much more impact, if we did it first. We can hardly wait…! In this issue, our talented contributing writers continue to address questions that we receive in our Letters to the Editor. Chuck offers the first of his six-part series on
gym experience. Mark completes the second part of the history of “Muscle Beach.”
Chuck Wolf, MS
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Performance publication with an International distribution. I invite you to follow our
Joseph Palumbo, IFBB PRO Matthew Tiger
WORKOUT MIXES 52 56
own. We have the participants. We have the desire. We certainly have the knowledge.
movement. Roger also begins a six-part series on (how timely) Body Transformation.
Roger Lockridge
COMPONENTS OF
photographs, statistics, and articles in each issue during 2018. The opportunity was
Dr. Tom Fisher PHD, LMHC, CSCS
PART 2
We think that having our entire Production Staff go through “Body Transformations”
Our resident IFBB Pro, Joe, gives some great insights by tapping into his considerable The talented Brittany, Justin, Andrew, and Matt all touch on a variety of topics that reflect some of the “most requested” inquiries from our readers. Be sure to read the profiles of our Production Staff as we begin our 2018 Challenge. Perhaps you will find someone to relate to. Perhaps it is someone of a similar age. Perhaps it is someone in similar condition or with a similar history. You may find one of us that have similar goals that could help inspire you to join us in July…
Yours in good health,
Dr. Tom Fisher
Do you have a question? Please just ask. We may even publish it in our "Letters-To-The-Editor" section. Sent to: drtom@musclemediaonline.com
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C H ALLE N GE S P O N S O R E D BY
MUSCLE MEDIA MAGAZINE JANUARY | FEBRUARY 2018
We wanted to make you aware of an exciting and innovative change at Muscle Media Magazine. Several of our Production Staff were planning a radical “body transformation” program to begin in January. We thought that the New Year gave us an ideal opportunity to get “back with the Program”. Although we represent a respected publication of bodybuilding, fitness, and Human Performance Education, it does not make us immune to the realities of Life. Even for us, it is all too easy to get sidetracked. The best of intentions often give way to deadlines, travel, and family obligations. Workouts often get postponed, and then canceled. Well… Enough is ENOUGH! Well, we have ALL decided to embrace the process of “Body Transformation” for the New Year of 2018. That’s right… All of us here at Muscle Media Magazine are “putting our money where our mouth is…” We don’t believe it’s enough to simply document and educate. We want to motivate! The best way to do that is to lead-by-example… Rather than challenging our readers to go “get-it-together” from the comfort of our chairs, we intend to lead from the front! We are all going to show the world what can be done, while telling you how to do it…
Our core publishing team represents a cross-section of the real-world. You will certainly be able to identify at least one of our staff as someone to whom you can relate. Each of us will be introduced in the January issue, and our progress will be diligently (read: relentlessly) tracked throughout 2018. (Currently, we’re all summoning the courage to take our “before” photos to establish a baseline…!) Because we all represent very different populations, our end-goals are also different. This “makeover” is meant to be permanent, and not just “until” the end-date. Although we will have ongoing updates in every 2018 issue, we all promise a six-month “reveal” in the July Issue (just in time for the beach on the 4th of July…!). While that will most certainly be impressive, just wait for the 2018 Holiday Issue for a glimpse of the gifts we are all giving ourselves, our loved ones, and our readers! (Oh, yeah…Did I mention that this will receive world-wide exposure through Social Media, our Website, and, Muscle Media Magazine?) Our Production Staff Challenge begins on January 1st. We will each have an update page for every issue in 2018 to track our progress.
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SiaMack Alavi
CEO for Infinite Labs
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CH A LLE NG E S P O N S O R E D BY
Dr. Tom Fisher
Meet the team...
I am the Editor-in-Chief here at Muscle Media Magazine. I am also a senior member of the faculty of a major Research University in the Southeast. I am 63 years old. My athletic history includes being a 4-letter athlete in high school, 50+ years as a practicing martial artist, a runner, cyclist, and competitive bodybuilder. Aside from my age (ugh…!), in February, I suffered a full-thickness tear of the right supraspinatus tendon in my rotator cuff. I am now slowly working my way back to the gym…
Editor-in-Chief for Muscle Media
Since my injury, a full tendon separation, I underwent arthroscopic surgery in May. I’ve been “out of the gym” for almost an entire year, and my body has fallen apart. My specific goals are: Re-establish my muscle mass lost during a year of forced inactivity. I want to re-apportion my body composition and reduce my “skinny-fat” (I had my body-fat assessed with a BodPod at the University… It is currently 24,6% at 165 lbs.). I have a record of my specific anthropometric measures from before the accident, and I intend to regain my losses. I intend to maintain my weight, but reduce my body fat to 10%-15% by July 2018.
As a Doctor of Exercise Physiology, I am presented with “new and improved” tactics & strategies every day. Some are old school, some are pioneering, and some are just ridiculous. I do know that training your muscles alone may or may not have any beneficial effects. If you want results, you need to train your hormones. Train your hormones properly, and the rest of your body will follow. The best single source of guidance that I have found is Engineering the Alpha 2.0, by John Romaniello and Adam Bornstein. In my opinion, they offer the most accessible, comprehensive explanation of what to do and why (and when) to do it. I was in the middle of their program last year when I got injured (unrelated to the gym). I enjoyed seeing remarkable results, and I intend to return to what was working very well for me. I will also be using some supplements. I intend to use Juggernaut Pre-Workout by Infinite Labs before every session. I will also be using supplemental Vitamin D, Zinc, Creatine Monohydrate, Beta Alanine, HMB, BCAA’s, and Infinite Pro 100% Whey Protein Isolate supplementation throughout my transformation Challenge.
I am very fortunate to be married to a bodybuilder. She allowed me to convert our two-car garage into a fully equipped “muscle-head gym”. We have virtually every piece of equipment necessary to meet the demands of the Challenge. I will also supplement my indoor workouts with interval sprints at a local park. The loss of my lean-body mass and accompanying strength has been a huge wake-up call. It seems that I looked in the mirror one day, and had a soft, wimpy “Dad-Bod” looking back at me… Argh!
“Tempus Fugit”… Time Flies… All of my Life, I have been told to “be patient”. Well, here’s a news-flash… I don’t have the time or the desire to be patient anymore! My warranty is up! I need to get back up to speed. That great quote from “The Shawshank Redemption” haunts me: “Get busy living, or get busy dying”. I’m “all-in”. I’ll be seeing you in every issue of 2018…!
While I have never been a particularly imposing physical specimen, I have always been lean and defined. My strength has been severely impacted. I have always prided myself on looking fit and capable, but I fear that my “mojo” is under attack. At 63, and being a Doctor of Exercise Physiology, I realize that I need to do something immediately. If I do not take control of this decline, I will soon be at a point of no return. I see colleagues, younger than myself, adopting the “old-man shuffle” when they walk. They also seem to have resigned themselves to being spectators, rather than participants in Life. They look frail, unsteady, and unable to…well… “takecare-of-business”. Not me. Not now. Not gonna happen while I can help it!
I invite you to drop me a line if you have any suggestions or comments. You can contact me directly at: drtom@ musclemediaonline.com. I read each-and-every e-mail, so you will not get lost-in-the-shuffle! I assure you that we are “All-In” on this, and we’re going to make as biga-splash as we can through Social Media, our Website, and, of course, Muscle Media Magazine… I look forward to hearing from you…!
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Cheers…! -Dr. Tom Fisher
As the CEO of a sports nutrition company, I believe I must lead by example. I renewed my commitment to living a fitness-oriented lifestyle earlier in 2017 and will continue what I have started through this challenge. I removed all of the garbage from my diet and focus on eating clean. Alcohol, refined sugars and processed foods no longer have a place in my life. I am an avid racquetball player and have added weight training to my fitness routine, as well as cardiovascular exercise. Every workout starts with Juggernaut X, Sweet Potato Powder and Infinite Pro 100% Whey Isolate. I drink BCAA’s throughout the day and enjoy a protein shake between meals to keep my protein levels up. At 54 years old with four younger boys, I am in the best shape of my life and have full intention to continue improving. Dani Mcvey
Business Director for Muscle Media
I am 29 years young, and I received my Master of Science in Sport and Exercise Physiology at the University of Central Florida (Go Knights!). I have been passionate about health and fitness for the greater part of my life, and my favorite areas of practice are running, swimming, lifting and yoga. As I’ve been getting closer to entering my 30’s, my body is noticeably different, both aesthetically and athletically. While I possess some muscle maturity from training over the years, there is a lot of room for improvement. My specific goals are to reduce my body fat to <20% while simultaneously increasing my athletic stamina and overall flexibility by July 2018. I will be incorporating a balanced diet with a combination of interval training and yoga. My supplement regimen will include Infinite Force by Infinite Labs before and during every training session. I will also be using a Women’s Multivitamin, Carnitine MTX, Final Form, HMB, BCAA’s, and Infinite Pro® 100% Whey Isolate. Cheers to a healthy 2018, and I hope you enjoy the ride! Matthew Tiger
Creative Director for Muscle Media
I would like to be happy. I’ve never been happy. (With my body). I look back at photos of how I used to look, and think how great I looked, but also recall how I felt I didn’t look good enough at the time. I would like to get to a place physically and mentally that I could be proud of. My plan: From prior experience, diet seems to have the most profound effect on my body composition. My plan is to have a balanced diet, leaning more towards lower carbohydrates and void of processed foods. My training will consist of weight training, cardio vascular exercise, functional training as well as bikram yoga. For supplementation, I prefer Juggernaut X for my pre workout, Flavored BCAAs of Intra and post workout, as well as Whey Delite. Christian Garces
Web Developer for Muscle Media
I am the product of bad choices when it comes to food and a total lack of discipline! However in 2014, I decided to make a change and started to PAY ATTENTION at least to the things that really meant something to me. MY health became one of them. I weighted myself once, and I was a whopping 510 pounds. Since then, I have lost 150 pounds. I’m now in the 370-pound range. I’m hoping to get to my goal weight of 250 pounds. I’m doing this because I found the love of my life. I decided that if I’m thinking of giving her a good future with me, I should be able to jog next her! I will be working out every moment I have the chance between cardio outside, or cardio at Disney!
John Armiger
Marketing Consultant for Muscle Media
Currently at age 71, I play racquetball three mornings per week and do light workouts the two days in between. Although I’m able to maintain my weight fairly consistently, my goal is to loose 5 to 8 pounds and get to 175-178lbs. I intend on regaining muscle mass by adjusting my dietary habits and increasing weight training. Another goal is to regain my cardio stamina by riding the stationary bike and training for the 100-meter dash. My reason for doing this is because I have always been extremely active and I am realizing that with age these capabilities can dissipate very quickly. My plan is to continue playing racquetball and adding bike riding at night. On my weight training days I intend on increasing my routine and adding more cardio exercise. My diet is already pretty lean; however, I intend on reducing my sugar intake, drinking more water and adding supplements such as Juggernaut for pre workout and Infinite Force for post workout.
Here are the two lists I am referring to, and I highly suggest checking out the links I’ve shared, from which I got this information. According to Maslow’s Hierarchy of Needs: 1. Self-actualization: to achieve one’s full potential; creativity 2. Esteem Needs: sense of accomplishment 3. Belongings and Love Needs: intimacy; friendship 4. Physiological Needs: diet, exercise, sleep, water, oxygen http://www.ast.org/pdf/308.pdf
The Six Human Needs, according to Tony Robbins: 1. Certainty: a survival need to enable comfort in knowing we can avoid pain 2. Variety: uncertainty; surprises we want 3. Significance: desiring to be unique, special and needed 4. Connection & Love 5. Growth 6. Contribution: to serve a purpose greater than oneself
A Different Approach to your
NEW YEAR’S RESOLUTION
https://www.tonyrobbins.com/podcasts/why-we-do-what-we-do/
BY BRITTANY OWENS, MS
It is a New Year. We have had our Holiday celebrations with good food and drinks. Now, many of us want to get healthier and slim down. Wasn’t that also last year’s goal? If so, did you accomplish it? If the answer is “yes”, I’d love to hear your success story (troyandbrittany20@gmail.com)! If it was your goal, and you did not accomplish it, you may or may not be motivated to begin working toward it again. However, it is doubtful, because that was last year’s goal and the year’s before and before that… If this describes you, or if this is your first year to make such goal, I do not want you to make the mistake many of us make to get healthier and physically fit. In case it has not resonated with you yet, dieting alone is not the answer! Research and casual observation of our society shows that restricting ourselves is rarely successful long term. Sadly this often ends with gaining any weight that was lost and more. Why? It is really quite simple. We are not merely bodies with basic needs and instincts to eat, sleep and reproduce. While we do have those needs, we also have more complex needs that do not always “sync” with our basic drives. In weight loss discussions, I hear the same tired refrain: “I know, exercise only contributes 10% to weight loss...90% of it is diet.” MUSCLE MEDIA MAGAZINE JANUARY | FEBRUARY 2018
When it comes to physical wellness, weight loss and looking good, we typically think, “diet and exercise.” If so, do not keep those two as your primary focus. You probably focused on them the last time when your attempt did not work (or worked, but did not last). Yes, I am a Fitness Specialist. I work in a gym. I work out a lot and have, perhaps, become obsessed with exercise and nutrition a time too many. Nevertheless, through trial and error, good influences and common sense, I know that they are a very small part of overall success. Especially when applied to well-being, happiness and our ability to become and stay physically fit. You have probably heard of Maslow’s Hierarchy of Needs, but when was the last time you have given them much thought? Another recent influence, from whom I have received a lot of motivation, is Tony Robbins. He refers to “Six Human Needs”. Either of these philosophies can give us insights to reasons beyond diet and exercise augmenting our basic needs. We can acknowledge all of our other needs we may or may not be fulfilling sufficiently. They may be contributing to our inability to achieve and maintain our physical goals. So, instead of thinking weight loss involves 10% exercise and 90% diet, start thinking that it might include 10% diet and exercise, and 90% emotional well-being.
While Maslow’s Hierarch of Needs demonstrates the importance of mental and emotional well-being, only one-fourth of the needs are physical. Tony Robbins’ list illustrates those three non-physical needs in more depth. I show these to emphasize how important our non-physical needs are when considering our overall needs for well-being. Therefore, when we find ourselves craving more of the physical needs than we physically need, it is important to consider that we might be craving them in attempts to fulfill one of the other needs in which we are lacking. According to Tony Robbins, whether positive or negative, we become addicted to things that fulfill three or more of The Six Human Needs (https://www.tonyrobbins.com/podcasts/why-we-do-what-we-do/).
I’ll share a few examples. “Certainty” may include unwillingness to leave a detrimental relationship, continue working a hated job, or refusing to take risks for fear of failure. Maybe you have had a relationship with someone who drains you mentally with negativity. Because it is all you have known for years, the situation may give you security and predictability. Perhaps you do not want to pursue anything that may risk causing unwanted change. The goal, in this case, is to find certainty in things that promote positive certainty, not negative certainty. Try to remember a time you took a risk and proved you were capable of the strength, independence and determination to recover from the hurt. If you cannot think of a time you were successful in taking a risk of uncertainty to gain positive certainty, seek out someone who has.
Desire for “Variety” is both enticing and scary. Variety is capable of making us crave good, bad, pain, comfort, anger, happiness and sadness. Sometimes we get so complacent in an area that provides Certainty that we neglect our need for Variety. We may become addicted to negative or painful experiences because they trigger emotion. It may give us a false sense of connection and love, when we may have otherwise become numb to it. In addition to Variety, “Significance” may allow to experience something unique. We may even get a sense of “Contribution” from suffering while believing we are helping others. Therefore, it is important to examine these needs. Whether they are fulfilled or neglected, continually set new goals to avoid filling them with unhealthy habits. Eating disorders and exercise obsession may also be negative attempts to satisfy unfulfilled needs. Adhering to strict diet and exercise programs may fulfill Certainty. This may provide a limited sense of control of when other areas of Life may seem out of control. Eating too little or exercising too much may also provide Significance in fulfilling something most people would not do. According to Robbins, eating too much may be an attempt to ignore a deficit in any one of these needs: Certainty, Significance, Connection, Love, Growth, or Contribution. Overeating may also be a response to physical needs, like lack of sleep, hunger, or dehydration. Typically, one or more of these emotional or physical needs are disregard when we overly restrict diet and exercise regimens. These restrictions often results in a struggle with overeating. These are but a few examples. However, because we are all different, we must assess ourselves to determine which needs may be lacking or we are trying to fill with unhealthy habits. An easy way to assess ourselves when attempting to live a healthier lifestyle is to ask why we want to change for the better. If the reasons are superficial or do not expand beyond selfish desires, the changes are unlikely to fulfill our needs or provide enough motivation to persist. Before planning another diet and fitness routine, assess the needs you may be lacking or filling negatively. Then, think of reasons greater than yourself to succeed. Maybe, your fitness goals are dependent upon filling the deficit in another need…
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