Mag NMM022009

Natural Muscle February 2009

1 Most University Researched Fat Burner!
2 Most Powerful Fat Burner Ever!
3 Only Fat Burner Proven to be more potent than Ephedrine/ Caffeine Stack!
4 Most Profound Repartioning Effect-Shifting Metabolism to 56% Fat Utilization!
5 Most Dramatic Norepinephrine Increase up to 93%!
KCALS PER MINUTE

Thermogenic Effect of Meltdown Vs. University Study on MELTDOWN Fat Burner
Combinations of Ephedrine and Caffeine 56% Increase and Shift Toward Fat Burning!
29% Increase in Thermic Response!
1.3
Metabolic Rate equals calories burned above normal
resting levels per three hours.
1.2
1.1
1.0
0.9
0.8
0.7
0.6
0.5
The graph shows you that just three MELTDOWN capsules causes an increase in thermogenesis 972% greater than 20 mg
of Ephedrine and 113% greater than the powerful 20/200 mg Ephedrine/Caffeine stack! Scientists were amazed at 0.4
Meltdown’s potency and you should be too because Meltdown means massive metabolic increases to burn calories and fat
faster than any fat burner on the planet. Meltdown is the potent Fat Assault Matrix to get you ripped and shredded fast. Calories Burned Fat Burned
4
Why has my fat loss been so slow using the storing areas like the abdominal region. Even with diet and exercise
top selling fat burners and only moderate you can still have a tough time shredding abdominal fat unless you
$
address the “alpha” receptors at the biochemical level. Meltdown
even when ephedrine/caffeine fat burners deactivates these receptors to stimulate site-specific fat loss in
were legal? the abdominal area! This action is critical because it increases
blood flow to the fat cells causing stubborn fat to be released into
Neither the caffeine/ephedrine stack nor today’s the bloodstream allowing it to be burned. Yohimbine is one of the
other top selling fat burners contain the super potent only substances that has this targeted fat burning effect in the
pharmaceutical grade 11-Hydroxy Yohimbine and body. Together, Meltdown’s new 11-hydroxy and alpha-Yohimbine
alpha-Yohimbine. These potent fat loss agents target substances work in concert to exert a fat-burning effect for up
mid and lower body fat loss. It’s a scientific fact to 8 hours! Imagine a supplement that burns fat fast for up to 8
that the lower body and midsection contain disproportionately hours — MELTDOWN really is THAT powerful! Consequently, your
high levels of tiny signaling centers called “alpha receptors”. greatest chance of getting ripped abs is to incorporate the science
These nasty receptors create a metabolic fat-burning hormone of Meltdown into your diet and exercise program.
blockade that prevent fat-loss signals from reaching problematic fat

WEEK 01 WEEK 05 WEEK 10
(LBS) 254 (LBS) 230 (LBS) 232
FAT% 14 FAT% 8 FAT% 6 .4
Ripped & Shredded on Meltdown in only 10 weeks!

“I’m amazed at how quickly fat was melting off my body. I’ve never been this lean after only 10 weeks of dieting. The best part is, I have energy that lasts for
the entire day - and it comes without a crash. Meltdown is the best fat-burner I have ever used!” — Antoine Vaillant, 20 yr. old Bodybuilding Champion
4
$
How long does it take for MELTDOWN to work?
You will notice MELTDOWN’s effects immediately because it comes in a pharmaceutically-
inspired BIOLIQUID ® capsule. This allows Meltdown to be absorbed within seconds and to
continue to burn fat for up to 8 hours! You may notice an overall “thermogenic” effect in
as little as 15 minutes after taking MELTDOWN. With powerful fat-loss catalysts like Methyl
Synephrine, MTTA, and the active isomer known as R-beta-Methylphenylethylamine, the sky’s the
limit in regard to the speed and degree of fat loss that you will experience on Meltdown!
4
What about losing overall body fat fast?
$
The University Study results pictured in the graph indicate that Meltdown boosts metabolic
rate 972% higher than Ephedrine and 113%-273% greater than the highly researched
combination of both ephedrine and caffeine! Until Meltdown proved to beat the ephedrine/
caffeine stack, the EC combo was considered the greatest fat-burning combination on earth.
Now the “Daddy of the Mac Daddies” and newly crowned king of fat burners is Meltdown.
How fast can you lose body fat on Meltdown? Take a look at Antoine’s pictures. He lost fat so fast
that we had to take his pictures off the internet because people didn’t believe that a real human being
could lose fat that fast. I personally directed Antoine’s “before” photo shoot and guarantee his results
are 100% authentic. Further, I developed Meltdown in VPX’s state of the art scientific laboratories
with the most sophisticated fat-loss agents on the planet and the dedicated passion to make YOUR
personal fat-loss dreams come true.
FREE MELTDOWN TEE!

Purchase a bottle of Meltdown and get 20% off, a FREE Meltdown Tee Shirt
and FREE Shipping! Offer is not available in stores. Offer good while supplies
last. Purchase Meltdown between February 2nd through February 6th to get
this great offer! Limit two per customer. Call (954) 641-0570 Ext. 503
*When combined with regular exercise and proper nutrition. Athlete also used VPX N.O. Shotgun & N.O. Synthesize during his transformation. Results are not typical. Model has been remunerated.
ed.
Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
©2008 VITAL PHARMACEUTICAL S, INC.
When Taken As Directed, MITOTROPIN™
Unleashes The Kind of Absolute
Warning: Due to Mitotropin’s powerful thermophoric uncoupling effect, “CAN’T MISS” Results Never Before Seen
do not exceed recommended dosage under any circumstances.
In The History of Sports Nutrition.
When you survey the vast landscape of fat burners in the supplement
marketplace today, it is crystal clear to anyone with half a brain that
the term “FAT BURNER” as a class of products is complete and utter
nonsense and has little or nothing to do with actual “fat burning.” In
fact, you could say that the term “FAT BURNER” is dead... or at best,
a terribly overplayed joke. For a time, “FAT BURNER” was at least to
some degree a reality in the supplement market with ingredients like
EPHEDRINE and CLENBUTEROL. But since their ban, THE TERM
“FAT BURNER” HAS STOOD FOR NOTHING MORE THAN
TEETH CHATTERING CAFFEINE PILLS with a mere sprinkling of
other ingredients PROVEN TO DO NOTHING but add fuel to the
outrageous claims of supplement companies touting their wares in an
unregulated industry.
What say we put an end to this all? Let’s bury (once and for all) this
already dead category and begin the business of completely
changing the way you look in the shortest amount of time possible. It’s
time for HIGH IMPACT RESULTS, not empty promises.
It’s time for a new class of compounds with unrivaled power that can
deliver a TOTAL RECONFIGURATION of your body composition in
just a single box. So what does
MITOTROPIN™ do?
• Dramatically Increases Resting
Metabolic Rate
• Amplifies Cathecolamine Levels To
Its time for Induce Lipolysis
MITOTROPIN™ –The 1st Ever • Crushes Hunger Pains and Destroys Appetite
• Increases Acute Sense of Well-Being
PRE-CONTEST PHYSIQUE –At Times Euphoric In Nature!
• Increases The Presence of
REPARTITIONING COMPOUND Uncoupling Proteins
• Enhances Mental Focus, Clarity and Cognition
• Rapidly Increases Thermogenesis
MITOTROPIN™ is finally here and we’re sure you’ll agree... it was
• Effectively Scavenges Free Radicals
well worth the wait. Who else but Gaspari Nutrition could bring you • Controls Blood Glucose Levels
the most incredible, awe inspiring products and shake the sports
nutrition world to its core time after time. And not just with hype... for
Come to GNC for a
FREE Mitotropin sample!*
real! We are so confident as to the effectiveness of this revolutionary Limited time offer. Valid only while supplies last.
*Available at participating GNC stores only.
product that we guarantee YOU WILL NOT LOOK THE SAME
after just 1 box of MITOTROPIN. This product will change the way
you think about getting in PEAK CONDITION forever!
EXCLUSIVELY AVAILABLE AT
GASPARI TV gasparinutrition.TV
Manufactured for Gaspari Nutrition • 501 Prospect St., Suite 107, Lakewood, NJ 08701 • Distributors Call 1.732.364.3777
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. www.gasparinutrition.com
© 2008 DYMATIZE. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

SLIMQUICK
™
NEW LOOK
SAME HARDCORE
Competition-strength
FORMULA!
Allison Ethier Maggie

Fitness Champion
and Proud Mother
Diubaldo
Pro Fitness Model
“SLIMQUICK extreme and Fitness Champion
gave me the extra “I use SLIMQUICK
edge to win the extreme to keep
Fitness Amateur title me in top shape.”
at this year’s Arnold’s!”

extreme: NEW!
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in refreshing
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Formulated with clinically researched ingredients, new SLIMQUICK extreme is a
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competition levels. This revolutionary hardcore thermogenic is scientifically formulated
specifically for the active woman and works in 6 extreme ways to help you lose weight.
SLIMQUICK extreme works to help: boost your metabolism, enhance performance to blast
through your workouts, increase breakdown of fat, reduce bloating and excess water
retention, and help suppress appetite.
FORMULATED WITH
CUTTING-EDGE INGREDIENTS
Developed with cutting-edge ingredients such as EGCG and yohimbine,
SLIMQUICK extreme’s hardcore formula is encased in fast-acting rapid liquid
gels to deliver this power-packed female thermogenic fast. Add SLIMQUICK
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extreme to your diet and exercise program and start seeing the results you
Gel Format
have been working so hard for.
GET PROFESSIONAL-LEVEL RESULTS

Turn up the dial and get ready for professional-level results with the SLIMQUICK extreme
Fat-Loss program. Included free with every box of product is a comprehensive diet and
training program with competition tips from fitness champion Maggie Diubaldo. Designed
for maximum calorie burning SLIMQUICK extreme is the right choice for you!
6 EXTREME WAYS
WOMEN LOSE WEIGHT™*
SLIMQUICK extreme helps: Just add to water.

1. Increase METABOLISM
2. Enhance PERFORMANCE
3. Increase ENERGY
4. Promote FAT BREAKDOWN
5. Reduce excess WATER RETENTION
6. Reduce APPETITE
Available at:
Regular exercise and a reduced-calorie diet are essential for achieving your fat-loss goals. Each serving contains the caffeine content of three
cups of coffee. Read entire label before use. The logos and other marks including SLIMQUICK are protected by trademark law and Natural may not Muscle February 2009
be used without written consent. ©2008. All rights reserved.
44
60
FEBRUARY 09 FEATURES
contents
16
Stand up for yourself!
36
Practical solutions to treat
-Micah Hankins insomnia
Florida Fitness
18 38
Marc Megna-NFL to Fitness
Show Coverage
TRI-FITNESS FALL CLASSIC!
18 40
Welcome to my World
26
Training 101!
Variation-the key to new
muscle growth
40 -Charles Justo
42
28
How does exercise effect
Profile-Chris Challenger
pregnacy?
-Dr. Matthew Isner
54
Kenny Kassel
34
-Brenda Kelly
Beginner’s Contest Prep, part 2

-Laura Bailey
58
A Little Vitamin “G”
-Gina Ostarly
Variation-the key to new muscle growth
18
IN EVERY ISSUE
•Fitness for Her ..........................................24
by Kristal Richardson
•The MUSCLE Chef.....................................32

by Mark Alvisi
•Welcome to my World.............................44
20 by Coach A
•Pz’s Perspective........................................52
by Pz Hopkins
Tri-Fitness Fall Classic

10 Natural Muscle February 2009
FINALLY... SAN’s new Gold Standard of
sophistication and effectiveness
has been achieved!*
The combination of fat burning compounds
comprising Tight! Xtreme go above and
beyond the call of duty to deliver on the
promise of an advanced fat burning, muscle
preserving & mood-enhancing supplement.
The boost from Tight! Xtreme is so unique

and all-encompassing, it’s like you never
had a rush of adrenaline before until you
enjoy your first dose.
It’s time to experience what full blown fat

loss is all about. It’s time for Tight! Xtreme.
TIGHT! XTREME 4-PHASE HIGHLIGHTS:
1 The stimulation
of Alpha &
2 Norepinephrine
& Dopamine are
beta-adrenergic released, thus
receptors is elevating mood
supported so you get and inhibiting
SUPER AMPED for appetite.*
intense workouts.*
3 Adrenergic
receptors utilize
4 The uncoupling of
Triglycerides
Geranalean for (fats) is supported
heightened & thus burned
energy levels & off through
power.* exercise.*
Call : 888.519.9300 Int : 805.988.0640 SANN.NET
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or We Deliver RESULTS!
prevent any disease. Some of these studies were performed at a different dosage than that in our product. The
efficacy of this ingredient at the dosage level in our product has not been established in a clinical study and may not
be equivalent. Some of these studies were performed on animals and not humans. Because of differences between ALSO
humans and animals and the difficulty in determining the equivalence of dosages administered to animals and
humans, the results of animal studies may not be transferable to humans. AVAILABLE AT:
Natural Muscle February 2009 11
Publisher/Editor my two cents Available at these
Available at
Debbie Baigrie Debbie Baigrie Available
Fine Health at these
these
Food
TotalH@aol.com
Fine
Fine Health Health Food
Food
Stores and Sports
Stores
Stores and and Sports
Sports
Art Director Nutrition Retailers
Alex Gonzalez Nutrition
Nutrition Retailers
Retailers
Debbie Baigrie SPRING
SPRING
SPR G HI
H
HILL
LL
L NATURAL
NATURA
NATURA
NAT URAL
L FOODS
FOOD
OODS
S
Web SITE (with my beautiful S
SPRING
SPR
PR81
11081
1 10 ING
G HI
S
SP
SPRH
HILL
SPRINGLL
NL NATURAL
ING
NG NHI
NATURA
NAT
HAT
HILLLURA
URAL
ILLL DR RL FOODS
FOOD
OODSS
S
SPRING
SPR
PR81
ING
SPRING
11081
1 10 G HILL,
S
SP
SPRH
HI
HILL
SPRINGLL
NL NATURAL
ING
NG N
NATURA
NAT
FL
HAT
HI
HILL URAL
URA
34608
ILL
L L DR RL FOODS
FOOD
OODSS
Shelly Dickson daughters) 11081
1 1081 SPR
SPRING S
SP
SPRING
ING
N FL
NG
HILL, H
HI
HILL
ILL
L L DR
34608 R
SMOOTHIE KING #679
SPRING HILL, FL 34608
SMOOTHIE
2532 STATE RD KING580 #679
STE I
Contributing Writers SMOOTHIE
CLEARWATER,
2532 STATE RDKINGFL
580 #679
33761
STE I
THE COLD WITHIN

2532 STATE RD FL
CLEARWATER, 58033761
STE I
Mark Alvisi DISCOUNT NUTRITION
CLEARWATER, FL 33761
CENTER
Dr. John Atherton 4115 GUNN NUTRITION
DISCOUNT HWY CENTER
DISCOUNT
TAMPA,
4115 NUTRITION
FL 33624
GUNN HWY CENTER
Sherry Goggin 4115
TAMPA,GUNN HWY
FL 33624
Carolina Gonzalez
Six humans trapped by happenstance SMOOTHIE KING #729
TAMPA, FL 33624
In black and bitter cold. 1029 BRUCEKING
SMOOTHIE B DOWNS#729 BLVD
Jeff Hammond SMOOTHIE
WESLEY
1029 KING
CHAPEL,
BRUCE B DOWNS#729
FL 33544
BLVD
Micah Hankins Each one possessed a stick of wood, 1029
WESLEYBRUCE B DOWNS
CHAPEL, BLVD
FL 33544
SMOOTHIE KING #801
Or so the story’s told. WESLEY CHAPEL, FL 33544
Dr. Matthew Isner 8350 LITTLE KING
SMOOTHIE RD #801
Charles Justo SMOOTHIE
NEW LITTLE
8350 KING
RD #801
PORT RICHEY, FL 34654
8350
NEW LITTLE
PORT RD
RICHEY, FL 34654
Brenda Kelly Their dying fire in need of logs, SMOOTHIE KING #804
NEW PORT RICHEY, FL 34654
4956 RIDGEMOOR
SMOOTHIE KING #804 BLVD
Skip Lacour The first woman held hers back SMOOTHIE
PALMRIDGEMOOR
4956 HARBOR,KING FL#804
34685
BLVD
Richard Nannis For on the faces around the fire, 4956
PALM RIDGEMOOR
HARBOR, BLVD
FL#777
34685
SMOOTHIE KING
Danielle Nagel PALM HARBOR, FL 34685
She noticed one was black. 10720 STATEKING
SMOOTHIE RD 54 #777
STE 107
Gina Ostarly SMOOTHIE
(TRINITY
10720 KING
VILLAGE
STATE RD 54 #777
CENTER:
STE 107DUCK SLOUGH)
Kristal Richardson 10720 STATE
TRINITY,
(TRINITY FL RD 54CENTER:
34655
VILLAGE STE 107DUCK SLOUGH)
The next man looking cross the way (TRINITY
TRINITY, VILLAGE
FL
THE ATHLETIC 34655 CENTER: DUCK SLOUGH)
CLUB
Hugo Rivera TRINITY, FL 34655
Saw one not of his church, 1903 ATHLETIC
THE WEST LUMSDEN CLUB RD
THE
1903 ATHLETIC
BRANDON,
WEST FL CLUB RD
33511
LUMSDEN
And couldn’t bring himself to give
photographers 1903 WEST FL
BRANDON,
THE ATHLETIC
LUMSDEN
33511
CLUB
RD
John Atherton
The fire his stick of birch. BRANDON, FL 33511
1418 ATHLETIC
THE S EVERS ST CLUB
Debbie Baigrie THE
PLANT
1418 ATHLETIC
S CITY,
EVERS FLSTCLUB
33511
The third man sat in tattered clothes; 1418
PLANT S CITY,
EVERS FLST33511
Danny Fittro PALM HARBOR NATURAL FOODS #18
PLANT CITY, FL 33511
Alex Gonzalez He gave his coat a hitch. PALM HARBOR
30555 US HWY 19NATURAL
N (SEABREEZE FOODS #18CTR)
SHOP
PALM
PALM US
30555 HARBOR
HARBOR,
HWY 19FLNATURAL34684 FOODS
N (SEABREEZE #18CTR)
SHOP
Walt Ostarly Why should his log be put to use 30555
PALM US HWY
HARBOR, 19FLN (SEABREEZE
34684 SHOP CTR)
GOLD’S GYM NORTHEAST
Gordon Smith To warm the idle rich? PALM HARBOR, FL 34684
203 38THGYM
GOLD’S AVE NORTHEAST
NORTH
GOLD’S
203 38THGYM
ST PETE, FL NORTHEAST
AVE33703
NORTH
203
ST 38TH FL
PETE, AVE33703
NORTH
CIRCULATION The rich man just sat back and thought EXTREME NUTRITION & SMOOTHIE
ST PETE, FL 33703
Natural Muscle Magazine is distributed to select 935 NORTHNUTRITION
EXTREME BENEVA STE & 403
SMOOTHIE
Of the wealth he had in store. EXTREME
NORTHNUTRITION
SARASOTA,
935 FL 34232STE
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SMOOTHIE
gyms and health related businesses throughout And how to keep what he had earned 935 NORTH BENEVA
SARASOTA, FL 34232&STE 403
the USA. If you would like to carry the magazine PARADISE HEALTH NUTRITION
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From the lazy poor. PARADISE
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RD & NUTRITION
at your location, email totalh@aol.com, fax 813- PARADISE
WESTMILTON
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The black man’s face bespoke revenge WEST MELBOURNE, FL 32904
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cle Magazine is available free of charge at select As the fire passed from his sight, PARADISE
MELBOURNE,
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For all he saw in his stick of wood 7777 N WICKHAM
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locations, limited to one copy per reader. No per- PARADISE HEALTH
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than one copy of each issue. 1150
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SMOOTHIE KING #360
And the last man of this forlorn group PALM BAY, FL 32907
SMOOTHIE
3423 S FLORIDAKINGAVE #360
DISCLAIMER Did naught except for gain. SMOOTHIE
LAKELAND,
3423 KING
FL
S FLORIDA #360
33803
AVE
Natural Muscle Magazine does not necessarily 3423 S FLORIDA
LAKELAND, AVE
FL 33803
Giving only to those who gave CHOICE FITNESS
LAKELAND, FL 33803
agree with the views in articles and assumes no Was how he played the game. CHOICE FITNESSBOOTH RD
1580 MCMULLEN
CHOICE
1580 FITNESS
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33759 RD
responsibility for any claims or representations 1580 MCMULLEN
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RD
contained in this magazine or in any advertise- CLEARWATER, FL 33759
The logs held tight in death’s still hands 14374 N HEALTH
ABBY’S DALE MABRY & NUTRITION
ment. Copyright © 2008 ABBY’S
TAMPA,NFL
14374 HEALTH
DALE33618 & NUTRITION
MABRY
Natural Muscle Magazine, Inc., all rights reserved.
Was proof of human sin. 14374
TAMPA,NFLDALE MABRY
33618
Readers are advised to consult their physician be- They didn’t die from the cold without, TAMPA, FL 33618
fore starting a diet or exercise program. They died from the cold within.
On the cover:
Melanie Tillbrook &
Marc L. Megna
Photo and designed by www.innerarmour.com
axisdzn.com www.innerarmour.com
www.innerarmour.com
12 Natural Muscle February 2009 ,$9HQGRU/LVW$'LQGG $
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MOVE Muscle Position and Execution:
of the month • Look straight ahead, shoulders square
• Make sure to get both legs set before starting movement
Vera Rastrelli • Front foot forward with leg in a 90 degree position, foot
Photos by StevenMartine.com flat on platform
• Back foot up on your toe with leg in 90 degree starting
position
• Pressing weight up, do not lock out the knee
• Lower the weight in a controlled fashion, pause at the
bottom
stationary
Tips and Form:
• These should be done at a moderate tempo
• Don’t let the weight stack hit at the bottom of the
movement, this takes tension off the Quadricep
• Always keep tight grip
LUNGES
• Keep torso tight and shoulders square
• Always use one fluid motion throughout movement
NO BOUNCING
*NEW
MUSCLE POWER
Do you want muscle mass like a myostatin-mutant?
Don’t be fooled by those who claim a ratio of 3 or 4 times more carbohydrate to
protein is the key. Baloney! Gaining muscle is always about providing your body
with the essential amino acids needed to build dense thick hard slabs of beef.
You wouldn’t build a skyscraper with chopsticks would you? Hell no!
So if you want to build a muscular physique, you need to drink Muscle Power. With
40 grams of the highest quality hypertrophy producing proteins, VPX has done it again
with Muscle Power! With a fast-acting protein like whey protein, Muscle Power is
Features
guaranteed to get the essential amino acids into your system fast for dramatic muscle
•Best tasting protein RTD
building. And with the slow-acting protein casein, VPX has added the anti-catabolic
•MORE protein than Muscle Milk!
dimension to insure that your muscles are fed throughout the day! Muscle Power •With Peptide fractions for Maximal Anabolic Drive!
has more protein than Muscle Milk and less sugar than all those cavity-promoting •40 grams of muscle-building protein
drinks that rhyme with HaterAde. •Precise blend of fast-acting whey and slow-release casein protein
•With metabolic-support vitamins and minerals
Muscle Power – For Maximal Anabolism morning, noon, and night!
Drink one Muscle Power immediately after training and you’ll realize the benefits Benefits
of this amazingly delicious and super-anabolic formula within a few weeks. Heck, •A Thermogenic, Fat-Burning Boost
while everyone is sucking down sugar-filled protein shakes, adding adipose to their •Enhanced Muscle Hypertrophy
midsection, take a different road. The road to Muscle Power. For more information, •Enhanced Muscle Recovery
go to HYPERLINK “http://www.vpxpsports.com” •Enhanced Muscle Protein Synthesis

BOUT
LEARN MORE A
V1&2WM ATGHENFUULLM
ATCH
AT
LENGTH VIDEO
GETV12.COM
S!
ver RESULT
We Deli
ALSO
AVAILABLE AT: Natural Muscle February 2009 15
STAND UP
for yourself
The first practical part of fitness is to get up and move. Some might add
in, pick up something heavy and move, but you get the idea. The simple
action of getting up off of one’s butt is the first step in fitness. If this move
is so important, if this is the most vital part of fitness/movement, why is
it that we’re in such a hurry to get to a gym and sit on our ass?
By Micah Hankins
T
hink about it, we get up, driven muscular balance.
by a desire to increase our Try this out, at least for a month.
ability, we get dressed, put our Do all of your workouts standing
gym shoes on, get into our cars, and up, all of them. There’s not a single
head out to the gym. We walk into muscle group that you can’t doing
the gym, most likely bombarded by either standing up, or at least off of
horrible music, we scan the gym, your ass and back. Instead of bench
look at the people who desired to press (guys this will be toughest on
be seen, and we meander around for you as you seem addicted to chest as
a few minutes. After we are ready a means to define your manhood),
for the work out, we go grab some try standing cable exercises, bar
weights, and then we either sit down, dips, and weighted vest pushups.
or lie down on a bench, or worse, sit For back, pull-ups, bent over rows,
down on a multi axis monstrosity of standing cable pullovers, and dead
a machine. Great, we got up, started lifts. I’m sure you get the idea, but
moving, and then sat down again, ef- really, the possibilities, and the re-
fectively minimizing our results. sults are limitless. Once again, when
When we stand, so much more possible, try going for timed sets as
of our body is engaged, not mat- opposed to set rep schemes, 3-4 one
ter what we are doing. Why sit? minute sets per exercise should be a
It doesn’t make any sense. Some good place to start.
would argue that it helps to isolate On a final note, try to fall back
and keeps you from cheating, or, in love with standing overhead
and this is my favorite one, it’s bet- movements. Clean and presses, jerk
ter for your posture or back. That presses, snatches with barbell or
is absolute crap people! The more kettle bells, standing military press,
you sit down, the less your spine bent presses, alternating presses, and
and hips are engaged, and the more lateral snatches. I think I’ll have to
imbalanced you will become. Guess show you some of those next time
what else? When you stand, more around. Expect some cool pictures
muscles are being utilized, thus you and some amazing new exercises
burn more calories…wow! It almost for you to practice and master. Re-
makes sense right? When you stand member, life is too short to want, so
during training, your core, not just start doing!
your abs, but your core (hips, stom-
ach, spine) become stronger as well, www.alphacofitness.com
resulting in better posture, and true
tri-fitness
FALL CLASSIC Tampa, Florida
November, 2008
By Stephanie Rosen Photos by Split-vision Photography
Turn the page for more Tri-Fitness pics!
T ampa is the home to this year’s Super Bowl as

well as hosting this year’s World Series. So,
the Tampa Bay area has gained a reputation for
Skills (box jump, shuttle run, bench press), and
Fitness Routines.
dividual events, Lovena won the Fitness Routine,
Pamela the Grace & Physique and Connie the
Fitness Skills.
sports and athletics. For Tri-Fitness athletes com- In order to win the overall Tri-Fitness crown,
ing from Canada, Wisconsin, Kansas, etc, it was the athlete must do all four events! After all In the Men’s Competition, Willie Thomas set a
great to be able to take in the sun of Florida while the scores were added, Pamela Forrest of Flori- new world record on the obstacle course with a
engaging in this fierce but friendly competition. da(37.60) barely edged out Kansas’ Lovena Tuley time of 38.20 seconds! Ohio’s Brad Petracca won
(37.47) with Canada’s Bernadette Schimnowski, the Fitness Skills event as he edged out Thomas
Fifty-nine athletes gathered in Tampa, Florida Pennsylvania’s Lois Olney, and Florida’s Brandy by two hundredth of a point.
to challenge themselves at the 2008 Tri-Fitness O’Donoghue rounding out the top five. Connie
Fall Classic. Athletes choose to compete in the Knott won the prestigious 160 yard Obstacle The 2009 Tri-Fitness World Challenge will be held
Grace & Physique Event and any or all of the Course (48.12 seconds) with 13 additional athletes in Las Vegas on July 9-12!
three athletic events: Obstacle Course, Fitness breaking the one minute barrier. In the other in-

Sarah Donohue (England)
in Shuttle Run
Mandy Magnuson (Florida)

- 2nd in G&P
Pam Forrest
- 1st place G&P and TRI-FITNESS CHAMPION
Lovena Tuley
wins the
Fitness
Routines
Lois Olney (Pennsylvania)

- 5th in G&P
Kim Williams (Ohio) - 7th in G&P
Celeste Turner (Louisiana)

- 4th place in Routines
Celeste Turner (Louisiana) - 4th
place in Routines.
Bernadette Schimnowski Pam Forrest

- Canada's fastest

trifitness continured
from previous page
Brad Petracca & Willie Thomas in shuttle run
Connie Knott wins the OC -in 48 seconds
Bernadette Schimnowski
(Winnipeg, Canada) - 3rd in G&P
Brandy O'Donoghue (Florida) - 6th in G&P
Lauren Rock (Pennsylvania)

- 10th in G&P
Jeff Sullivan - 2nd in Men's OC
Dr. Mimi Zumwalt (Texas) reps out 50

after dislocating shoulder!

LOSE WEIGHT
fitness for her
k
once and for all

It’s the start of a New Year and I’m sure many of us are in the process of trying to live up to the typical New Year’s resolu-
tion…to lose weight. But how many of us are doing this the “correct way”. What is the correct way? Well, I’d like to offer
kristal richardson my opinion based on my personal experience along with the experience of those that I’ve coached.
IFBB pro Lets talk about weight/fat loss…a topic that has been debated forever. First, let’s look at the basic formula for losing weight,
which is essentially to consume less calories than you burn. Sounds easy right? This straightforward method is effective
and does work. You may have seen people that have severely restricted their caloric intake, and the end result is that they
get skinny. But will this weight loss last? Can someone continue to restrict their calories forever and ever? What happens
when they begin to eat a little more?? I think you see where I’m going with this…its not as easy as that. So, lets look at
some main success factors in losing weight.
Caloric Deficit: Enter the Danger Zone cardio at another time of the day, you will still burn fat. I
Most experts agree that in order to lose body fat we must just have found success in following the theory of cardio
create a caloric deficit. This basic method has worked for on an empty stomach or after my training.
me and many of my clients. In order for this to occur,
we have two fundamental variables: calories consumed Keep Energy Up & Stay Healthy
and calories burned. Our bodies are extremely complex Trust me, the dieting process takes its toll on the body
and smart machines so when we dip a little too low in and can wear you down over time leaving you feeling
calories, our bodies go into “survival mode” and our burnt out and lethargic. Free radical production is the
metabolism slows down as well as our weight loss. My direct result of dieting and intense exercise and can
theory is to eat 5-6 smaller meals a day with plenty of begin ravaging our immune system and slowly destroy
protein, veggies and water along with a few meals of our cells. Scientists are now proving that hard training
complex carbohydrates. can actually cause irreparable alterations to our DNA,
which is seriously frightening. So what can you do to
stay healthy? Consume large amount fresh vegetables
Get Your Metabolism Running High (broccoli, asparagus, cauliflower)and some low glyce-
If we were to only restrict food intake our metabolisms mic fruits (apples, oranges, grapefruit) with meals. Also
would slow down in order to burn less calories and be sure to supplement with anti-oxidants (Vitamin C
“survive”. We want more than just survival; we want & E), natural agents that help with controlling
lean and toned bodies with definition, separation, and free radicals (Folic Acid, Lipoic Acid)
good muscle tone (I am speaking for myself and my and a good multivitamin and
clients here). This is achieved by lowering calories, as mineral formula.
I mentioned, and exercising. Running, lifting, spinning,
swimming or any form of exercise you enjoy is the key. Don’t Forget These
Just do it consistently and put forth the effort. Exercise Quick Tips
elevates our body temperature and sustains our metabo- for Safe, Healthy
lisms to keep them running in high gear, as the process Fat Loss
of taxing the muscles and repairing them has long term • Create a caloric
benefits on developing a healthy metabolic rate. deficit
• Keep the metabolism
Make Sure You’re Burning Fat running by exercising
Ok, now this topic has really been debated over the • Focus on burning fat by exercising at the right
years. Cardio first thing on an empty stomach in the time
morning, or cardio before training, or cardio after train-
• Keep energy levels up with 6 small meals per day
ing? Research proves that in order to burn maximum
• Stay as healthy as possible during the process
body fat, you must exercise at a time when blood glucose
levels are low. Either first thing in the morning before • Use a strong multivitamin and mineral formula
breakfast or after your weight training workout is ideal. daily
I tend to believe in this theory. Of course, if you do your

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TRAINING
how does EXERCISE effect
By: Dr. Matthew Isner

Chiropractic Physician
PREGNANCY ?
I know you have probably heard differing stories on the

subject of exercising during pregnancy. Some say it is
dangerous and puts too much stress on the fetus while
than those who had no daily exercise.
Some reports document that highly conditioned
pregnant women who exercised at high levels through-
Frequency: Exercise at least 3 days a week emphasizing
a continuous, steady rate of effort. If you plan a more
frequent exercise program, reduce the intensity.
others recommend a regular exercise regimen through out the pregnancy showed no adverse effects on the Duration: Plan on exercising 30-40 minutes, depending
out pregnancy. When a debate would arise during chiro- mother or the fetus. (Their training regiment included on how you feel during that time.
practic school, one of the instructors would always pose resistance training, endurance training and interval train- Intensity: Pregnancy alters the relationship between
the question: “Well, what does the research show?” ing 6 days a week up to within 4 days of labor.) your heart rate and the consumption of oxygen mak-
A study was conducted, and published in the Pregnancy places unique demands on a wom- ing it difficult to establish any recommendations for
American Journal of Public an’s body so some heart rate. A better alternative would be to base it on a
Health, which investigated modifications in the perceived exertion which should rate from “somewhat
whether, in a general ob- exercise plan are rec- light” to “fairly hard”.
stetric population; exercise ommended. They Progression: Perform the exercise program on a regular
in pregnancy affected the should always con- basis: a moderate aerobic exercise program maintains
timeliness of delivery. They sult their physician cardiovascular fitness. The goal should not be to induce a
hypothesized that exercise prior to starting any specific training effect but to maintain cardio-respiratory
would not raise the risk of exercise program fitness, muscles mass and a physician-recommended
preterm birth. Out of 9,953 (or changing their weight gain.
randomly selected pregnant existing one) to rule
women, 42% reported exer- out any potential
cising, half of which exer- problems or com- When should you stop exercising and seek
cised longer than 6 months. plications. Although medical help?
The most important finding there was no appar- • Any sign of vaginal bleeding
of the entire study was the ent adverse effect • Any gush of fluid from vagina
lack of evidence that vigor- for the highly condi- • Sudden swelling of ankles, hands or face
ous exercise was a risk factor tioned athlete, more • Persistent, severe headaches and/or disturbances
for preterm delivery. conservative recom- in vision; unexplained lightheadedness or dizziness
mendations/guide- • Elevated pulse rate or blood pressure that
What effects does exer- lines that would ap- doesn’t return rapidly to normal after the exercise
cise have on the fetus? ply to most healthy is complete
There is supporting evidence pregnant women are • Chest pain, palpitations, or excessive fatigue
that there is no correlation needed. • Persistent uterine contractions (more than 6 to 8
between exercise and an per hour)
increased risk of fetal deaths • Unusual or unexplained abdominal pain
or low birth rates. 577 mid- Exercise Guide- • Insufficient weight gain (< than 2.2 lbs per month
dle-class women evaluated lines: during the last two trimesters)
the effect of low-moderate Mode: Avoid exer-
exercise, heavier exercise or cise in the supine Remember: pregnant women should avoid supine
no daily exercise on timely (face up) position, exercises, contact sports (obviously), high-altitude ex-
delivery and also the safety especially in the first ertion, and hot-tub immersion but a moderate exercise
and potential benefits of regu- trimester. It can impair program based on the recommendations listed above,
lar exercise during pregnancy. Evidence did not show venous return which could affect cardiac output and with the approval of your physician, will not cause any
an association between low-moderate exercise and the uterine blood flow. Cycling and swimming, minimizes adverse effects to the fetus and will only help speed up
length of gestation. There was, though, a positive find- the effect of gravity and the added weight that comes the delivery.
ing that indicated the higher volume of weekly exercise with fetal development. Low impact, weight-bearing Now, get up and go workout!
actually lowered the risk of preterm birth, and women exercises in moderation should not pose a risk.
who exercised more heavily had faster labor and delivery misner@suddenlink.net

When Kennelly needs a quick protein fix, he reaches for THE
SHAKE!
Take a smooth, creamy texture and combine it with a rich,
delicious taste, add an advanced protein formulation and
you’ve got THE SHAKE! An affordable alternative to all
those expensive protein shakes that have glutted the
market in recent years. Introduced in 1996 to rave reviews,
THE SHAKE has been a consistent top seller. Providing 30
grams of protein in each delicious can, THE SHAKE, with it’s
60-40 ratio of carbs to protein, is the ideal post workout
protein supplement! Chocolate and Vanilla flavor. Also
available in a low carb formula.

the fit gourmet Danielle Singh a romantic dinner at home:
Now, that’s amore!
reservations for 2 ...
ZESTY SEARED ORANGE SCALLOPS

with vermouth
INGREDIENTS
10 ounces fresh spinach,stems removed, cleaned anddrained
well
2 Tablespoons olive oil
1 lb.. Sea scallops, rinsed thoroughly
1/8 teaspoon fresh-groundblack pepper
Salt substitute, if desired
3 Tablespoons margarine ororange juice
2 scallions, chopped, (includ-ing green tops) or 2 Table-
spoons chives, chopped
½ Cup dry vermouth
1 Tablespoon orange marmalade
1 teaspoon finely grated orange zest
DIRECTIONS:
1 Place fresh spinach in a vegetable steamer; cook slowly over
a medium-low heat.
2 In a large nonstick skillet, heat 1 tablespoon of olive oil over

a medium heat high until very hot.Season scallops with salt
and pepper. Add half the scallops to the pan and cook until
browned,(opaque and lightly golden), about one minute. Turn,
and how about a little dessert?
CHOCOLATE COVERED
browning the other side, about two minutes.Remove from pan.
INGREDIENTS NEEDED:
Add the remaining tablespoon of olive oil to the pan and repeat
with the remain-ing scallops. Set aside. Wipe out pan.
Fresh Strawberries with stems intact STRAWBERRIES
Chocolate Dip, specialty stores carrythe best selec-
tion. (Nutella European chocolate hazelnut spread
3 In the same pan, melt the margarine (or heat orange juice) is worth the hunt!)
over a medium heat. Add scallions (orchives) and cook, stir- 2-4 Tablespoons Heavy Cream
ring, for about one minute. Add vermouth, orange marmalade (Go for it! You can work it off later!)
and orangezest. Cook about two minutes or until sauce thick-
ens slightly. Add the scallops and heat thor-oughly, about one DIRECTIONS:
minute. 1 Wash, dry and refrigerate the strawberries.
(Cold strawberries will help the chocolate to
harden faster and there will beless dripping.)
4 Place spinach on the center of a large serving plate; spread
apart with forks so it comes closeto the rim. Center scallops at- 2 Place 1 cup of chocolate in a doubleboiler or
tractively atop the spinach. Pour the orange sauce over all and fondue pot. Add 1 to 2 Table-spoons of heavy
garnish with remaining chives and orange zest. cream.
Bon Appetite! Serves 4, enough for leftovers! Heat over a low heat. Add more heavy cream as needed.
Take a strawberry and dip it in the chocolate then have
fun feeding each other!
Now that’s Amore!
CONTEST PREP
for beginners
So you think you have seen the posing suit you want, which just happens to be similar in style to the suit
won by the Arnold or Olympia winner. It is beautiful, gorgeous, and you have already envisioned yourself
stepping on stage wearing it. But wait, what you may not know is that posing suits can quickly become
By: Laura Bailey one of the most expensive components of competition. Knowing these tips will help you with the initial
process of selecting the best suit for your needs.
Part 2 of a 4 part series-Suit Selection

Create a Budget there is always the option to purchase used suits online see what the color looks like rather than just looking at
Depending on your preference of suit, this can be from other competitors. The only drawback is that the it online. Don’t be afraid to get feedback from others
one of the most expensive components of competition suit often requires alterations. Regardless of the method as well. You’ve worked hard and want to put your best
(specifically for figure competitors). You first need to you choose, stick within your price range because it is total package forward.
determine how much you are willing to and can afford so easy to see other suits, get over zealous, and spend
to spend on your suits. And remember that in many well outside your budget.
organizations you need both a one and two-piece.
Select the Proper Style & Cut
Similar to color selection, your suit style must
Prices range anywhere from $180-$2500+ per suit. Select the Proper Color complement your physique. A good suit designer should
With so many suit makers out there, there is one who When selecting the proper color, remember two ask to see pictures of your physique and should provide
will fit your budget. Once you’ve decided on a price, things: it must accent your skin tone and look good on corrective feedback if you desire to purchase a suit that is
see which makers fall within your budget. Do an online stage. It is also important that you take into consider- not flattering for your body style. Consider whether you
search for “competition suits.” Some designers are get- ation the color of your hair and your skin tone on com- have a thick/slender waist, long/short legs, long/short
ting more flexible with costs and are allowing you to petition day . Sig- torso and hips size. Additionally, you must consider your
make several small payments nificant mistakes bust size accordingly. Many competitors have implants,
over time, while others ask for are made when which are fine, but a proper suit should appropriately
the bulk of the cost up front. ladies select suit cover your bust and not let them protrude on the sides.
And please don’t be fooled into colors based on And ladies without implants, please strongly consider
thinking you have to have the their present skin getting padding made into your suit. You can add the
most glammed up suit to win a and hair color and store bought pads, but they tend to not provide as much
competition. Many of the ladies then morph into lift as the built in padding. Again, refer to magazines and
with the “couture” suits are something com- online pictures of designers you like and consult with
getting sponsors to cover costs, pletely different your designer to see if that is the best cut suit for you.
so they are able to get the suits the day of the Many times, there are slight modifications that can be
with a lot of “bling”, without contest and won- made to your desired suit that can make it more flatter-
breaking the bank. Although it der why the color ing for your figure. Additionally, you may also benefit
is important to have a nice suit, does not look as from seeking out designers who include any necessary
you should not go broke in the nice. A good place alterations in the original price. There are instances
process of trying to attain it. to start is to think of colors you feel look good on you when ladies pay $900+ for a tailor made suit, only to
Another suggestion is if you still find that your budget or that others have said highlight your skin tone well. find that it is not properly cut and that they need to pay
is tight, order a moderately embellished suit, buy the Stay away from colors that will drown you out (ie: additional money for the designer to make alterations.
same Swarovski crystals that the designers use (at half blondes may want to stay away from whites, darker Once you get the suit, be sure to try it on…..and don’t
the price) and embellish the suit yourself using craft complexions away from browns, and ladies with jet panic. It never fits exactly like it does the day of the
glue. Look at magazines to get ideas of stone designs black hair away from black and navy blue). It has also show when you are lean and depleted.
you like and experiment. Buy a cheap suit from the been said to select color hues at the darker end of the Following these steps will surely get you going in
clearance rack and practice different stoning designs spectrum because they show better on stage. (ie-select- the right direction for selecting the best suit for your
prior to working on your actual suit. Competitors are ing a magenta rather than soft pink; turquoise rather than first competition.
getting so savvy now that some of their self designed baby blue). Ask for fabric swatches so you can actually
suits look better than the costly designers. Of course
BULGING BICEPS
with the armblaster
Add extra size on
your arms naturally!
With Eric Broser
Hammer Curls
Equipment Needed: Free weights
How to: Turn wrist from normal curl position 90 degrees in the direction so your palms
are pointed towards each other. Hammer curls work the biceps incredibly intensely;
however, they are intended as a brachialis and forearm supinator exercise. Press your
upper arms against the sides of the arm blaster to keep them in position throughout
the set. Use biceps strength to curl the weight simultaneously upward and foreward
in a semicurcular arc to shoulder level. Powerfully contract your biceps at the finish
position, then slowly lower the weights back at your sides.
Dumbbell Curls
Equipment Needed: Free weights
How to: Like barbell curls, these place intense stress on the biceps and lesser stress
on the forearm. The undergrip is the primary method used to grip the dumbells, but
for variation and to add more stress to the forearms, use an overhand (supinated)
grip. Press your upper arms against the sides of your torso to keep them in position
throughout the set. Use biceps strength to curl the weight in a semicurcular arc to your
chin. As the dumbbells reach the halfway point, rotate the wrists so that your palms
are facing upwards (pronation) for the second half of the workout. Powerfully contract
your biceps at the finish position, then slowly lower the bar back to your thighs. Make
sure the armblaster is slightly above your elbow on the back of your tricep.
photo: Axis Design The Arm Blaster will help your bicep and tricep
workouts by allowing maximum stability and
Reverse Curls isolation!
Equipment Needed: Free hand weights or straight bar
How to: Hold the straight bar on the top, palms down (position your hands as if you
were typing). Now curl, make sure to get a slow negative after lifting to your chest!
An arm blaster works incredibly to keep the movement strict. It is actually very hard
to do this without the arm blaster. This is good to hit the bicep at a different angle
to build mass. Don’t lean forward.
Curls
Equipment Needed:: any of these: straight bar, free weights, EZ curl bar
How to: Grasp the straight bar and curl towards your chest. Make sure to get a slow
negative after lifting to your chest to build mass! An arm blaster works good to keep
the movement strict. Don’t lean forward. You can also do this one arm at a time for
variation using free weights.

Supplements To Help You Sleep
TIPS TO CURE INSOMNIA
Magnesium and Calcium
Magnesium and calcium are both sleep boost-
practical solutions to treat insomnia
By Michael Lee
ers, and when taken together they become
even more effective. Take 200 milligrams
of magnesium (you can lower the dose if it
causes diarrhea) and 600 milligrams of cal- If ever you have relied too much
cium each night. on the traditional tips to cure in-
somnia such as counting sheep,
Wild Lettuce but that kept you even more
If you’ve suffered anxiety, headaches, or agitated than before you started
muscle or joint pain, you might already be
counting? Why did you ever
familiar with wild lettuce. It’s also effective
at calming restlessness and reducing anxiety, believe you’ll fall asleep to the
and may even quell restless legs syndrome. sight of bleating woolly critters
When using a wild-lettuce supplement, take prancing over a fence anyway?
30 to 120 milligrams before bed. But before you go reaching for
that sedative, read on for these
Hops
proven tips to cure insomnia
Beer fans are already familiar with the calming
effect of hops! For sleep purposes, this extract so you may finally drift off to
has been widely used as a mild sedative for dreamland.
anxiety and insomnia. Take 30 to 120 milli-
grams before climbing under the covers.
Tip to Cure Insomnia # 1: Get yourself checked.
If you have difficulty either drifting off to sleep or staying asleep, then you may be suffering from insomnia.
Melatonin Fear not, you are not alone. Insomnia is actually a rampant sleep disorder and so many people experience
Melatonin is the hormone that controls sleep, sleepless nights at some point in their lives.
so it’s no wonder that it naturally induces One in every three people, actually, are full-fledged insomniacs. Whether the cause is--stress, anxiety, fatigue,
sleep. Studies show that lower doses are more or depression--refer to your doctor for a more accurate diagnosis. This may be a symptom of some underlying
effective -- plus, there’s concern that too-high health problem.
doses could cause toxicity as well as raise the
risk of depression or infertility. Take at most Tip to Cure Insomnia # 2: Get your bed partner checked.
0.3 to 0.5 milligrams before bed. Melatonin Maybe the person lying next to you is the factor for your situation. If his or her snoring disturbs your sleep
also increases GH so you get two benefits! badly, tell your partner to see a medical professional and have his or her snoring problem checked. It may be
caused by an allergy, an effect of hypothyroidism, sleep apnea, or a deviated septum. Whatever the case, seek
medical assistance. Address the snoring so you’ll dream unimpeded.
Theanine
This amino acid comes from green tea, and Tip to Cure Insomnia # 3: Use relaxation techniques.
not only helps maintain a calm alertness dur- Practice relaxation exercises like yoga, meditation, and tai chi. Rest in bed and take deep breaths for five minutes
ing the day but also a deeper sleep at night. or until you drift off to sleep. Envisage yourself in a peaceful and quiet place, your own paradise. Visualize
However, green tea doesn’t contain enough you are free of stress, even if it’s just in your dreams. Address any conflicts or problems before bedtime so
L-theanine to significantly boost your REM you may have peace of mind and freed to go to bed sans worries.
sleep cycles. Take 50 to 200 milligrams at
bedtime. Tip to Cure Insomnia # 4: For crying out loud, get a plumber.
When the faucet is leaking and the sound of the water dripping is keeping you awake, a temporary answer
Valerian would be to tie a piece of string around the tap, and let it hang all the way down to the sink, so the water will
Valerian is one of the most common sleep instead run down the length of the string noiselessly instead of keeping you awake
with its dripping. Then when you awake, seek a lasting solution and finally call
remedies for insomnia. Numerous studies
the plumber.
have found that valerian improves deep sleep,
speed of falling asleep, and overall quality of Tip to Cure Insomnia # 5: Throw away the clock.
sleep. However, it’s most effective when used When you see time passing and still you can’t sleep, you have anxiety; and in that
over a longer period of time. According to one concerned condition, it will be more difficult for you to get some rest. So throw
expert, as much as 10 percent of the people away that clock. Use a silent one instead, the type that doesn’t have a second
who use it actually feel energized rather than hand so you’re not tormented every night with the sound of each passing second
tired! If that happens to you, take valerian of precious sleep you lose.
during the day. Otherwise, take 200 to 800
milligrams before bed. Get rid of drugs and sleeping pills. Take note of these tips to cure insomnia and
try which method is best for you. Now off to slumberland you go!
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2009 2009
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V ARI Aw TIO N ROWTH
the key to ne MUSCLE G
How often do you go to the gym and do the same basic workout on
the same day every week? You would be surprised because most
of us fall into this category.
I
literally used to do chest every Monday, legs Your next workout you could start off
on Tuesday, back on Thursday and arms on with a pre-exhaust of cable cross-overs,
Friday. I would do the same basic exercises then do flat bench dumbbell presses, then
in the same order every workout. Think how do your Hammer Strength incline presses
many people fall into this same scenario. If you and finish off with incline dumbbell
don’t believe me, check out how many guys presses. Or, better yet maybe do wide
you see in the gym start with bench presses grip, weighted dips instead of the incline
every time they train chest. dumbbell presses.
People generally feel very comfortable sticking to a As you can see, you do not have to
routine. Most of us get very nervous if we stray too far make big changes in your workout to
from our daily routine. Think how stressed you are the add variation. The key is to keep your
first day of work when you get back from a vacation. body guessing each and every workout.
Obviously your weekly routine was thrown out of wack I like experimenting with new exercises
and it caused you to become stressed out. What if you from time to time. For example, if you
returned to work and things were actually running like doing a flat bench movement and
smoothly? Or, how about when you change your routine an incline movement for your chest
around and the change is a more efficient way of doing alternate between barbell and dumbbell
things? What I am proposing is to make variation a part exercises each workout. You can even
of your regular routine. do your incline pressing on a Smith
Press from time to time. Don’t be afraid
When I refer to variation, I am referring to three types of to mix it up!
variation. The first type of variation is actually changing
the exercises you perform, or changing the order of the Finally, it is important to switch the
exercises you already perform or simply changing the days you train your body parts. Don’t
days you train a particular body part. The second type train chest every Monday. I have no-
of variation is changing your repetition range or pattern. ticed that most people are fresher in
You know, high rep versus low rep training. Finally, the the beginning of the week and tend to
third type of variation has to do with training tempo. become more fatigued at the end of
This simply refers to the speed in which you perform a work week. Therefore, if you train
your repetitions or your workouts. back every Friday your back is not
benefitting as much as if you trained
MIX UP YOUR EXERCISES it on a Monday. I know a guy whose
You would be surprised if I told you how many people I legs were his weakest body part. I
have trained that have been doing the exact same work- something asked him which day he trained them and he answered
out year after year. They have never added a new exer- drastic each workout. For example, the next time you Saturday mornings. It turned out that this guy went
cise or changed the order in which they perform their are in the gym change the order in which you perform out drinking on Friday nights and was hung over on
exercises. If you do not change your workout frequently, your exercises. Lets say your regular chest workout Saturday. If he simply changed his leg day to Tuesday
your body will adapt to the way it is being trained and begins with flat bench dumbbell presses, then you do he would be better off. The point is that this guy was
resist progress. I suggest you do at least one thing differ- incline dumbbell presses, then you do Hammer Strength
ent every single workout. I am not suggesting that you do incline presses and you finish off with cable cross-overs.
40
40 Natural
Natural Muscle
Muscle February
February 2009
2009
so used to training legs on Saturday that it didn’t even a second to lower the weight and a second and a half
occur to him to make a slight change. to raise the weight. I suggest that you vary your rep
tempo frequently. In my opinion, the slower and more
CHANGE YOUR REP RANGE controlled your tempo the better. The next time you
You have probably read over a hundred articles about train, actually count to three when you the lower the
which type of training is more effective high reps or weight and count to three when you raise the weight.
low reps. You have read everything from the Heavy Better yet, have your training partner count for you. You
Duty theory which advocates very low reps to German will be surprised at how long three seconds is. Think
Volume training which advocates extremely high repeti- about it, your muscle is now under tension three times
tions. Do you want to know which is more effective? longer than it is used to.
They are both equally ineffective. That’s right ineffec-
tive. If you are using only high reps or only low reps A great routine to practice time under tension or rep
every workout then you are selling yourself short. On tempo is a routine I refer to as 666. I like to use this
the other hand, if you mix up some Heavy Duty training routine for squatting. Basically, you will perform six
and some German Volume training they both can be very sets of squats, counting six seconds going down and
effective. If you try each of these training methods you then six seconds going back up. Use a weight that you
will see that they are both very intense the first couple can usually handle for about twelve regular reps. When
of times you do the routines. However, each time you you go down to parallel or below, have your partner
perform one of these routines your body adapts to the count to six, then squat up to the starting position for
routine. Therefore, if you alternate between them you a count of six. Do not rest at the top, go down for six
will keep your body guessing. seconds and back up for six seconds. You will perform
six sets in this manner. This routine takes a little getting
Once again, the key is to mix it up. Don’t get me wrong, used to. The first time you try it you will have a tough
I love to train heavy. However, training heavy isn’t the time going down for a count of six. If the weight is too
only way to grow. If you are one of those people who heavy, lighten it up. The key is the six second tempo. I
enjoys to primarily train heavy, then throw in a high rep guarantee that if you perform this routine correctly you
day once every three or four times you train a particular will experience pain like you could never imagine.
body part. If you are one of those people who trains in
the ten to twelve rep range, then throw in a day where PLANNED VARIATION
you do not go above four to six reps. Finally, there is As you can see, varying your routine can be a lot to think
nothing wrong with mixing your rep range up during the about. I keep a training log that is in a calendar format.
same workout. This way I can see
For example, the entire month in
if you do four front of me with-
sets of a par-
ticular exer- Don’t be afraid to mix it up! out flipping the
pages of a tradi-
Training heavy isn’t the

cise, your rep tional log book. I
range could be plan my routines
12, 6, 6, 24. at the beginning
This means
you warm up only way to grow. of each month. I
train each body
with a mod- part once a week
erately heavy which comes out
set of twelve to be roughly four
reps, then go times a month. For
to a heavy set of six reps, then another heavy set of six example, I will plan in advance to train legs on Mondays
reps, then a burn out set of twenty four reps. You could in a particular month. The first Monday I may do the 666
pick three exercises for the body part you are working routine. The second Monday I may do the 12,6,6,24 rep
and stay in the 12,6,6,24 rep range. scheme starting with leg extensions instead of squats.
The third Monday I may do a squat routine consisting
CHANGE YOUR REP TEMPO of 10 sets of 10 reps with 250 lbs. The fourth Monday I
Repetition tempo refers to the time it takes you to do the may do a traditional power lifting leg routine consisting
eccentric and concentric portion of a repetition. More of low rep, heavy weight squats, heavy leg presses, and
simply put, the time it takes you to lower the weight heavy leg extensions. In addition to my calendar training
and then raise the weight. It is funny how many people log, I keep a standard training journal that I write down
have literally never changed their rep tempo or even the specific exercises, weight, reps and tempo that I did
gave it much consideration. You may have heard of a on a particular day. This way, I can go back and plan a
principal known as time under tension. This refers to routine different than the previous one.
the amount of time the muscle is being contracted. The
reason why repetition tempo is so important is because Your solution to adding some new muscle growth may
it directly affects the amount of time your muscle is be as simple as making some minor changes in your
being contracted. existing routine. If you train by yourself, be creative and
really mix it up. If you train with a partner, challenge
If you walk around the gym and watch people perform- your partner to come up with a different routine every
ing their exercises, the average repetition takes about other workout. Most of all, adding variation keeps your
routine mentally challenging every workout.
Natural Muscle
February 2009 41
PROFILE
CHRIS
CHALLENGER
T he year was 1996 and a young promising novice Chris continued to train as if the competition was
bodybuilder stepped on to the natural bodybuilding only weeks away. On the day of the competition, even
scene. though it was cancelled, Chris proceeded as planned go-
Getting his feet wet and at the same time, making through his mandatory posses and posing routine.
ing his mark in the world of bodybuilding, Chris Several weeks later, Chris discovered and regis-
Challenger entered and won the junior class at the tered for another competition one month later, once
Tampa Bay Natural Bodybuilding Championship, a again to his great disappointment and some frustration
competition once considered this one was also cancelled. He
to be the greatest contest of began to feel like the gods
physiques. Chris returned of bodybuilding were trying
the following year and won to send him message; “we
the open tall class, overall, don’t want you back” Chris
as well as best poser. told us. But once again, like
Chris continued to nothing had changed, Chris
compete and win numerous showed up at the gym on
bodybuilding championships the morning of... and went
including: overall winner of through the judging proce-
Florida Supernatural Body- dures “quarter turn, quarter
building Championship, turn, blah, blah, blah... thank
overall winner of Space you gentlemen we’ll see you
Coast Bodybuilding Cham- this afternoon.”
pionship, and finalist in the Once again Chris reg-
2002 NGA Mr. Universe istered for yet another
Bodybuilding Champion- competition and by
ship. Chris then decided to time he was fit to be
take a break from compet- tied. He was starting
ing to focus on the needs to feel a bit unmoti-
of his clients, as well as his vated, but in the back
ailing father. (his number of his mind he knew
one fan) he had to give it his IT RUNS IN THE
In 2006, Chris re-en- all this was his one FAMILY ...
tered the competition world, and only shot for the
this time on the men’s fitness season.
CHRIS
stage, winning best physique If this one is can-
and third place overall. celed, postponed, or IN THE VIRGIN
As the health of his number one fan declined due even late I’m out” he said jokingly. ISLAND WITH
to complications from Alzheimer’s disease, Chris took On Saturday, September 20th, 2008 Chris HIS DAD
another break from competing, expressing that “He had showed up at the Typhoon Bay Bodybuilding
very little concentration.” Championship and won the men’s heavy weight
While training some of his competitive clients in class and the overall title.
the early part of 2008, Chris was re-motivated to get It was a bitter, sweet and short celebration.
back on stage. “My dad would have encouraged that” Chris’ number one fan, his father Rueben Chal-
Chris said. lenger passed away a couple weeks later.
Chris signed up for a competition in July, and two Chris is planning to compete at Team Uni-
weeks before competition day he got an email saying verse Bodybuilding Championship next fall in
that it was canceled, which was very disappointing NY.
for him.
welcome
to MY world
Interview and photos by:
Dr. “Coach” Atherton
Fitness America is always a place to exceed whatever

your standards are for excellence, talent and gorgeous-
ness. This year in Las Vegas, both my wife and I
independently picked out, Angelike Psoinos, a Greek
beauty whose athletic look that quietly defined poise
and confidence. Later that day, Alex Rodrigues intro-
duced me to her and I ask to shoot. While snapping
away atop the Golden Nugget’s pool, I got a chance to
learn more about what make Angelike tick. I have to tell
you, from “hello,” I was hooked. The more I learned, the
more I liked, and the more I wanted to know. Dark eyes
quietly announce there is much more than the stunning
exterior. Angelike is “deep water” with a touch of exotic
and gold on the inside. Read her story and check out the
images and you will know why, I love MY WORLD!
By the way, I wish for each of NMM’s readers a brilliant

2009. Thanks to the BossLADY, this will be my 9 season
with NMM. I hope this year will bring wisdom, integrity,
and joy to each of you. My name is Coach A, and I thank
my readers for being in MY WORLD.
44
44
ANGELIKE PSOINOS
Natural
Natural Muscle
Muscle February
February 2009
2009
What do you do for a living? where it all started right? ABC’s, 1-2-3’s, and how to What do you see that is good in Fitness today?
Launching a clothing line called P31caliber, built around share and play nice. The majority most people in the industry are very
a mission statement to empower women. Co-partner encouraging. There are many trainers or others who
and co-developer of the clothing and jewelry sold on Who do you admire the most? have had incredible triumphs and are willing to pass
Whataboutshopping.com Male? Dad for his wisdom from some remarkable life the real victories on.
experiences.
How/Why did you get involved in fitness? Female? Mom for her inner strength that carried her What needs to change in Fitness today, in your
I have always been a competitive athlete by nature - (us) through so many trials and tribulations. opinion?
something I inherited from my Daddy. However, once Any politics! Although I haven’t really expe-
I was through with team sports in High School, rienced tis wrath from a personal or political
I began to strength work with a personal trainer viewpoint, I know it exists and I am sure many
in college. I learned so much from him and it others have fallen short as a result of it.
has carried me through the last 10 years. I also,
missed the competions; so, I took up martial What would you like to say to the reader
arts, which came very natural for me. I ended of NMM?
up doing it professionally for 5 years. I still Thank you for taking the time to read a little
train now, just less than years prior. I am now about my journey! And if there is any aspiring
training dilligently for fitness competitions, an women or young girls (or men for that matter)
entirely different world - yet still requires much that feel they for some reason they “can’t” do
discipline and drive. I love the natural high of something they wish they could; look deep
challenging my body, which comes as a direct inside yourself at the nucleus of who you are
result of elevating your mind and spirit. and know you have every tool you need to reach
any goal. The only person that can strip you of
Favorite book, movie, cheat food? the ability is yourself.
Book? The Bible, no life lesson was left out of
this Book. Coach A?
Movie? Depends on whether I want to laugh, cry, What a gentleman and true professional! There
or feel inspired. My taste is too multi-faceted to are a lot of shady people in this business and
narrow this down to one. Coach A the epitome of what it takes to be
Cheat food? Again, tough one. I am Greek, so successful and respected. I am so honored to
I would have to say a traditional dish. Probably meet him!
something Mom makes, like Spanakopita (spin-
ach pie) or Dolmades (stuffed grape leaves). For What else do you want the readers to know
sweets, a thick crumble apple crisp dessert with about you?
vanilla bean ice cream and caramel. Or D’lites That there are many layers to who I am and I
ice cream, which is a great little HEALTHY love to keep adding by learning from others and
ice cream, and the parlor practically walking distance What did you think about your first competition? taking a piece of wisdom from everyone I meet.
from my house. Thank the Lord its healthy, otherwise I had a blast during Fitness America (Tampa)! And it
I would be as big as a house! was a great warm up and confidence boost for the World If you had a magic wand and could instantly
Championships of Fitness America in Las Vegas change something about your life, what would
Who influenced you the most athletically? it be?
My father by default since I am his natural legacy and Who do you want to emulate? I would bring back anyone that I have known that has
I have been blessed with his athletic genes. However, Athletically? passed away and I would hug them and tell them I love
my martial arts instructor Senior Master Gregorio Tosca Reno Kennedy. I just met her in Las Vegas and them one last time.
Diaz taught me discipline, I didn’t know who she was,
confidence, perseverance
Born: Tampa, FL I just was so inspired by her Tell me something about you that I don’t know?
and patience through my class and beauty. I can only I am pretty much a tom-boy that can probably do more
training. Also, Ty Pena who Marital Status: Single pray to be as stunning when push ups than a Marine, but I have an incredibly soft
is a genius at his personal Education: Health Sciences studies, I compete in the Master’s 15 side to me. When you get to know me my vulnerable
training. He trained me Licensed Sports Massage Therapist years from now. underbelly outweighs my often times misunderstood
through my State and World tough exterior.
and Florida Realtor
championships, I was able How do you want to be re-
to regain the strength and Age: 30 membered as an athlete? Any last comments?
confidence to get back in Height: 5’7” Great question! I think there Just that I would like to thank you Coach A, Debbie,
the ring. He is also incred- Weight: 127 is too much focus on the Alex Gonzalez and everyone else that makes up NMM
ibly warm and compassion- outer looks and/or how well for believing in me enough to afford me the opportunity
ate and knows how to touch they market themselves when to be a part of such a pedigree publication.
everyone’s life differently. the core of your character
And last, but certainly not least, Beau Tailifer, a master isn’t in tact. I would like to leave a legacy, as a woman Learn more about Angelike:
of body sculpting and nutrition. I owe my success in who before she gloves up or sculpts her abs, has the www.p31caliber.com
my fitness competitions to him. He’s the true definition ability to sculpt her intangibles, i.e. integrity, dignity, www.whataboutshopping.com
of a mentor. strength, discipline, love, generosity, bravery, and prow- www.myspace.com/p31caliber
ess. To me, all else is barren without a strong character
Academically? foundation. TO CONTACT COACH A:
My kindergarten teacher Mrs. Traska. Afterall, that’s ateamx@patriot.net 703 450-1658
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46
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NaturalFebruary
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June/July 2008 3
chickpea
FOOD
Greek Layer Dip
HEAVEN
Get out the tortilla chips or pita triangles, it’s
the Greek version of a Mexican layer dip!
Plus, no need to turn on the oven!
chickpea burger
This recipe takes about 15-20 minutes—super simple and delicious!
Great crisp texture on the outside and a good middle eastern flavor
| 45 min | 15 min prep
from the fluffy delicious center of the patty.
SERVES 8 -10 Ingredients Directions

Ingredients • 3/4 lb carrot 1-Peel the carrots, grate them coarsely and set them
2/3 cup plain yogurt aside.
• 1 garlic clove
1 (19 ounce) can chickpeas, drained and rinced 2-Peel and roughly chop the garlic.
• 1 (19 ounce) can chickpeas 3-Drain and rinse the chickpeas and put them into a
2 garlic cloves, peeled
1 teaspoon oregano • 1 1/2 teaspoons ground cumin food processor with the garlic, ground spices, salt &
1/8 teaspoon black pepper • 1 1/2 teaspoons ground coriander pepper. Process to a rough paste then add the carrot,
5 kalamata olives, pits removed and diced • salt & pepper egg, and flour and process briefly until evenly mixed
1/2 green pepper, diced but slightly rugged.
• 1 large egg
1 tomato, diced 4-Heat the oil in a frying pan and divide the mixture
• 2 tablespoons plain flour into 8. Fry in batches for 2–3 minutes on each side, until
1/4 cup feta cheese, crumbled
• oil (for frying) golden, then drain on kitchen paper.
• 2 slices whole wheat bread (cut round) 5-Keep opened chickpea can to cut round shapes in
Directions • 1 tomato bread slices. Toast each slice in toaster or in
1 Place the yogurt, chickpeas and garlic in the • 1 red onion frying pan.
bowl of a food processor or blender and process | 25 min | 10 min prep 6-Serve with slices of tomato and red onions and may-
until completely smooth and creamy. onnaise, if desired.
2 Spread the mixture in a large flat circle on a
dinner plate or serving dish.
3 Sprinkle the tomatoes and green pepper evenly
over the top of the mixture.
This burger is so
4 Sprinkle with black pepper and oregano and
top with the feta cheese and olives.
delicious,
5 Refrigerate for 30 minutes to allow the flavors
to mingle.
you will not miss
6 Serve with plenty of tortilla chips, toasted pita
triangles or crackers
the meat!
SIDE DISH!!
Nutrition Facts
Add a Mediterranean touch to potatos
Serving Size 1 (118g) in this simple recipe, flavoured with
Calories 113 wine, garlic and thyme.
Calories from Fat 25
Total Fat 2.8g Greek Potato Bake recipezaar.com
Saturated Fat 1.3g

Ingredients Directions
Monounsaturated Fat
• 1 1/2 lbs potatoes, peeled and quartered 1 Preheat the oven to 400°F
Sodium 288mg 2 Place the potatoes, thyme, garlic and tomatoes in
• 6 sprigs thyme
Total Carbohydrate 17.8g a roasting tray. Season with salt and freshly ground
• 2 garlic cloves, lightly crushed pepper.
Dietary Fiber 3.4g
• 7 ounces small tomatoes 3 Pour over the olive oil and white wine, mixing well.
Sugars 1.7g
• salt & freshly ground black pepper 4 Cover the roasting tray with kitchen foil, sealing the
Protein 5.0g
• 2 tablespoons olive oil edges well.
• 7 tablespoons white wine 5 Bake for 30 minutes until the tomatoes are pulpy
and the potatoes are falling apart.
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pz’s perspective
it’s all about choices, choices

photo by Billy the Kid
by Pz
... and MORE choices!
T oday arrives like clockwork. It comes to us very clean—perfect in many respects. A blank slate in time that quietly stands be-
tween yesterday and tomorrow, today looks to us to bring the present to life. From the moment our eyes open and a deliberate
breath is drawn, it’s our chance to choose. It’s about choices. The day starts and ends with choices of some sort. Think of it. Think
of the whole host of choices you make from start to finish and everything in between. Each and every choice we make takes us
closer to or farther from the purpose of our being. Whether we make conscious, responsible choices, or unconscious, thoughtless
choices, each choice is one of intention. It’s our higher self, our inner voice, that doesn’t emanate from the head, but speaks from
the soul, that distinguishes the two.
The decisions you make along with the actions you take are the means by which you evolve on this Earth. Not everyone is on the
same rung of the ladder. Not everyone gets it. Not yet, anyway. That’s okay and is as it should be. Not everyone is ready to make
the choices necessary to transform humanity. But some of us are. There is the body, the form, the part of you that exists and will
die within time, and then there is the soul---the part of you that is immortal. That is where the power lies---the authentic power that
is manifest in the soul. So bring on the choices of today. Decide how it is you choose to live and learn. The choice is up to you.
PZ’S POINTERS SURROUNDING CHOICES needs. Of course, Oprah’s problems with weight aren’t go away right away but as you choose to learn through
Oprah’s 40 pounds of pain---It’s no secret that about weight at all—never have been. Finally, it seems, wisdom you will be offered the tools to let go and trust
Oprah’s ups and downs with weight have been an on- she is looking inward to the origin of the problem. As will emerge. That is when the healing happens. It’s a
going battle throughout her career. She partnered with a powerful as Oprah is on the world scene she continues beautiful thing.
personal trainer in 1993 and by 1996 thought her roller- to struggle to fill in the empty powerless places within
coaster weight saga was over. For some years now she her. She has made some obvious poor choices as far as Some choices have to be made over and over—
has managed to maintain a relatively ideal size, from her her overall well-being for a while now. The results of There are decisions that we make that are hard to come
once top weight of 237lbs. —give or take a few pounds those choices are apparent to us and painful to Oprah. by but can change our reality. Say we are trying to end an
here and there. That is until lately. She has gained 40lbs. She’s decidedly making better choices, more responsible abusive relationship. We have made the choice to leave,
since 2006 when she weighed 160. Her scale was read- choices, more conscious choices today. Hopefully, these and we do, but for many sad and regrettable reasons we
ing 200 again. She has had some intervening medical choices will have the desired outcome she’s imagining are drawn back in. We make the same choice again, but
issues involving the thyroid and medication which added for herself. All she can do is try and give it her best. All fail a second or maybe even a third time. Finally, we
another layer of insult to the already injured situation. we can do is be our best and, in so doing, pull for her find the strength and courage to get beyond the doubt
On the stage in Vegas with Tina Turner and Cher, she as she embarks on a different leg of her journey, one and fear, break the pattern, and leave for good. The
was embarrassed and felt like a “fat cow.” Standing next choice at a time. choice sticks and our world is a better place for the
to two vibrant and energetic divas, ages 68 and 61, she choice. Same applies to many other scenarios we face
wanted to disappear. This was her bottom—her lowest Fear or wisdom exists in every choice—Choices where the choice we make isn’t carried out to comple-
point. Recently she wrote, “I didn’t just fall off the are made in either a conscious or unconscious way. It tion initially. Don’t give up on those positive choices.
wagon. I let the wagon fall on me. I didn’t follow my is said that choice to choice to choice to choice and one Stand up for yourself and for others who are touched
own fundamental rule of taking care of self first.” Oprah negative on top of another and a Stalin is produced. through your actions. The entire world benefits with
has wandered off course, gained back the weight, and Even so, the soul that was Stalin had great potential. every responsible choice. The more you make the easier
has rallied her troops to assist her in climbing out from All souls do. Our experience as a human being is one the path becomes.
under the wagon. Yes, even Oprah realizes she has talked that is reaching towards wholeness. It is a road each of
the talk and not always walked the walk. She is, after all, us is on and none of us are completely there. We are all We choose our joys and sorrows long before we
one of us. That might be hard for some to put in perspec- in the process and are in the midst of a planet of souls experience them---This time last year I wrote about
tive considering who Oprah has become and all she has of equal complexity. In other words, we are not alone BMX star Stephen Murray (Living in a Place Called
achieved. Still, her money and fame and resources and and all in this together. When our choices are made with Gratitude). Recently, I saw a follow-up on him on the
status aren’t a ticket to fulfillment on a deeper level. fear at the core we should challenge those fears. Stop HBO series Real Sports. Mary Carillo spent some time
One can only ponder what it is to actually be Oprah and ask yourself, what is the true basis of the fear? Get with Stephen and her report was typical Carillo excel-
and how ego could play a role in artificially meeting her to the root of it and consciously release it. It will not lence. While tears of sorrow were streaming down my

special gifts to others during our stay. We can be our
best and do our best when we make the best choices
based upon knowing.
Choices of the many and the few---We’re at the

beginning of a fresh new year. Shortly, we’ll have a
new President, new cabinet, new staff, and new first
family in place. (The only thing left to choose is the
dog.) Democracy in action isn’t always pretty, but it
does provide a sense of order over chaos and, truly,
nothing beats freedom. We, Americans, made the
choice by our votes to elect one particular candidate
over another. There are consequences associated with
our decision. With the current state of the country, the
Congress, and the larger issues that influence mankind
around the world, we need a leader who understands
the consequences of his decisions; a leader who has
the wisdom to lead and make responsible choices.
His choices will touch us individually and all of us
collectively. We can only survive and thrive if the
choices made by him and by us are those that lead to
a better nation today, in the present, in the now. We
can keep up our end. Our actions have value. We can
choose to exhibit positive behaviors in each present
moment, steadfastly keeping our power focused on
that moment. We can choose to engage in relationships
that will diminish the fear and
face, I couldn’t help but see the brilliant spirit that encourage us to grow. We can
has emerged since this horrific accident left him with choose to aim higher and reach
a broken neck and wheelchair bound. In one brief You are the person who has to decide. farther. It’s about man opening
up to his fellow man. It’s all about
aerial moment everything had changed. Even his Whether you’ll do it or toss it aside; the choices.
relationship couldn’t survive and two months ago his
wife made a choice to walk out leaving behind their You are the person who makes up your mind.
two sons, now ages 6 and 3. (Talk about how choices Look a few steps beyond your
have consequences!) Stephen said it was a tremen- Whether you’ll lead or will linger behind. choice—Before you act on a
thought that will ultimately be-
dous amount of stress on her, and she did the best Whether you’ll try for the goal that’s afar. come a choice, think one or two or
she could. He showed no signs of bitterness as he
struggles to talk—every word labored---only calm Or just be contented to stay where you are. three steps beyond the choice.
resignation mixed with understanding and dignity. Picture the outcome of that choice:
Stephen has countless reasons to give up, not try,
~ Edgar A. Guest (American Poet 1881-1959) Who does it touch? What will it
stay depressed, stay medicated, and drop out of life affect? How will you feel? Will
entirely. Nobody would blame him. Nobody could it help or hurt? Is it a choice with
possibly grasp the magnitude of his suffering, short responsible teeth in it? Be aware
When in that the choices you make can alter
of a small fraternity of paraplegics like him. But Stephen
doubt listen and follow—How often do you find your life and the lives of others in profound ways. Once
chooses to fight. He makes tough, hard, ridiculously
yourself saying you wish you’d have listened to your a choice is put into motion there is some consequence
difficult, mind-blowing choices each and everyday to go
instincts and gone with a different choice? How often involved. Choices can open or close doors. Choices
on. Stephen could never have consciously envisioned the
do you turn right when you know inside you should can result in life or death. Choices can bring healing or
tragedy that he experienced. He, like many of his BMX
be going left? How often do you look back with regret pain. Do your utmost to determine the upshot of your
brothers, do what they do with such abandon. They are
or disappointment or envy that you had the chance to choice prior to pulling the trigger. Proceed with choices
totally and completely fearless. Catastrophic injury has
make the choice and you didn’t? That instinct is the that empower and enlighten. Choose wisely and with
never been at the forefront of their thinking---at least not
voice we have inside. The only thing one has to do is care from a place of love and compassion not fear and
before Stephen’s crash. Through his actions, however,
listen. There is nothing mysterious or supernatural about doubt. Your efforts to match each with your soul won’t
Stephen shows by example how he rises to the occasion
this voice. It is a given that human beings possess. That always be the easy road. The weaker side of you may
to meet this circumstance head on with every ounce of
means you. want to resist making the right choice. But if you come
grit and determination in his limp, lifeless body. Stephen
chooses life, he chooses fatherhood, he chooses joy, he from a place of clearest intention, that’s when you can
Go with what you know—I have long used the expres- see that you are not alone. The Universe is there to
chooses to inspire, he chooses to take hold of what he
sion, “I know what I know.” For me, that simply means assist you. Choose to be open to the infinite power of
has been given and walk a path of another sort. He may
I have clarity when it comes to a certain issue. I can see those possibilities and the choices you make will be
never be physically whole again, but he has never been
it clearly and with certainty, just because I can. Go with fitting and perfect.
stronger—stronger in spirit. Stephen is on the vertical
what you know. Trust yourself to know what is most Pz is the author of Club Shattered. As a motivational
path where his work is far from over and his life will
essential to know at any given moment of choice. It is writer and personal power coach, Pz specializes in the
have far greater, meaningful impact than any double
not happenstance when you make a choice that turns out area of relationships and the human condition.
back flip ever could. (Stay Strong Stephen.:-) Contact Pz with ideas, questions, or feedback:
for the good. It is not chance when choices go wrong,
either. We each come to this life with special gifts. We pzpower@aol.com
are here to create the life we want and to contribute our Visit her website www.pzpower.com
Natural Muscle
. February 2009 53
KENNY KASSEL
in memoriam
By: Brenda Kelly
1955 2008
W
hile I was staying in NJ with boyfriend, Bob travaganza. Kim the show super
Bonham for the Holidays, Bob received a phone Chizevsky was professional from
call from competitor, Matt Bristol on Christmas the Ms. Olym- expediting to back-
Eve. morning with the shocking news. Our great friend, pia winner for stage announcing,
Kenny Kassel had passed away at his home in New the 4th time in a to sometimes on-
Jersey of congestive Heart Failure, as he was preparing row. From that stage emceeing.
to return to his other home in Palm Desert, CA to get time on the Ms. Always smiling
ready for the Fit Expo and Iron Man Pro. Olympia has and helpful.
been staged in
Funeral services would be that weekend. Our hearts Las Vegas along As a coach, he was
were heavy with grief. It was like a surreal dream. with the Mr. patient and knowl-
I couldn’t believe this was happening. Kenny had Olympia. edgeable and I
been a mentor to me and taken me under his wing at wish I had a dollar
my first NPC Nationals in 1999. He had become my Ke n ny l ove d for every quarter
manager and put me into commercials, movies, photo people and turn Kenny taught.
shoots, had me emcee tons of his shows and represent made himself Bob would tease
his talent agency, Beautifit at all of the top Fitness available every him and ask him
Expo/Contests. time he was asked and volunteered the rest. He trained, if he knew every women competitor’s phone number
coached and gave confidence to competitors all over the and I think he did!
Bob had been one of his best friends for 25 years and world. He raised the fitness-marketing bar with book-
they started working together in 1998 promoting the ings to the competitors for films, commercials and print Kenny was a very special friend and we all learned
highly successful Women’s Strength Extravaganza. work. There are many across the globe that would not so much from him. Just the other day someone called
We were asked by Kenny’s mother, Mimi to speak at the have reached the top if it had not been for his ground- Bob’s gym looking for a model and normally he would
service. Bob started writing some things down and came work. Kenny was indeed a dream weaver. call Kenny ASAP. Bob realized he couldn’t and was so
to me to request that I do the talking. He would stand frustrated realizing he was gone.
up with me but didn’t feel comfortable talking to the For over 15 years, Bob and Kenny shared rooms while Kenny we love you and will always miss you.
large group up on the stage. I agreed and even though I working all of the NPC National shows as well as the
have spoken in front of many audiences, I was not sure IFBB Olympia. There were times Bob would never see After the funeral service, Bob, Denie, and I were in the
I would be able to get through this one. I would have Kenny in the room since he would return so late and funeral procession to the cemetery and stood at Kenny’s
to dig deep down and be strong for Kenny. rise so early to be of service preferring to stay up those final resting place that was next to his father’s grave.
three days to not miss a moment of the experience. I learned the tradition of the 3 shovels of dirt thrown
Here is some of what I spoke for Kenny’s service Kenny loved it all. on the coffin by the loved ones and that was extremely
below with Bob. We had many people come up to us difficult emotionally. I just kept telling myself I was so
and thank us for this since a lot of his other business We all loved Kenny too—mostly for his trustworthi- glad to be there for Kenny and his family and friends.
associates as well as older friends of his Synagogue ness, honesty and passion. He had the biggest heart in
were not really involved in what Kenny did for the our sport. The simple fact is that Kenny made everyone When I overhear someone asking the name of a certain
bodybuilding sport. feel welcome. women competitor or model, I have heard the response
- oh that is one of Kenny’s girls. Kenny was always
By: Bob Bonham - Owner Strong and Shapely And boy did he like to talk! What a smile he brought surrounded by us women who loved him in every town
Gym us when he would approach us wearing his trademark at every show and even on movie sets. He was always
Read By: Brenda Kelly sports jacket, floral shirt and black baggies! generous, charming, and a complete gentleman. We
Bob has known Kenny for 25 years and of course met would talk on the phone for hours, work together with
him at a Bodybuilding show. Kenny was a world-class Kenny’s voice was a gift. He was a great master of cer- each other’s seminars, go to The Baked Potato for jazz
promoter and helped to bring up the women’s sport emonies taking the time with each competitor to make or just meet for an out of town dinner. It will take me a
several notches. sure he was pronouncing the name correctly long time to realize Kenny is not here with us.
As an expediter his calming voice would make sure ev-
Kenny and Bob even saved the 1999 Women’s Olym- eryone felt confident and relaxed. Kenny loved working Thank you Kenny for your light, love and life here
pia and held the event in NJ with the Women’s Ex- backstage, doing what ever he could do to help make with us. I will always be proud to be one of “Kenny’s
Girls”.
Gina Ostarly
photo by Walt Ostarly
Kenny with longtime best buddy,

Bob Bonham
Order your
own
Kenny’s Bar Mitzvah Made with t-shirt today
Swarovski and show it off!
crystals..
Because it’s
who you are!
SEND AN EMAIL TO
thenewforty@aol.com
Nicole, Kenny, and Brenda

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POST WORKOUT
window of opportunity
M
any folks new to working out and weight lifting gym and you stop abusing them! Matter of fact, your
routines are not aware that your muscles do not muscles have an opportunity to start growing right after
grow while you’re in the gym. If you still think you leave the gym if you supply them with some crucial
that all you have to do to grow big muscles is to hit the nutrients that they’re in desperate need of.
gym then you’re probably still struggling to meet your The crucial nutrients that your body and muscles
body’s full potential. I guarantee you bigger and bet- need right after a workout are carbohydrates and protein.
ter results if you just If you’re going to
take advantage of the consume sugar this
post-workout window Your muscles have an opportunity to start grow- is the best time of
of opportunity and ing right after you leave the gym if you supply the day to do it. Im-
feed your muscles ex- them with some crucial nutrients that they’re in mediately following
actly what they want a workout your body
to grow.
desperate need of. is literally looking for
First things first, something to burn as
p z p o w e r.
you have to realize that your muscles do not grow in fuel because if you worked out the way you’re supposed
the gym. What you’re actually doing when you push to then you should have burned all the food you’ve con-
and pull weights is stretching and tearing the muscles sumed throughout the day. Now your body is running
underneath your skin. That’s why you get a pump when on empty and your muscles desperately need to start
you’re really hitting your muscles hard... it’s your body repairing themselves.
reacting by rushing blood to the “injured” muscles. So There are three nutrients you can take to not only
if you don’t grow while you’re working out in the gym give your body fuel to burn but also give your muscles
when do you grow? what they need to start growing!
Your muscles begin to grow when you leave the The three nutrients you need to take are a simple
carbohydrate or any kind of sugar really. Protein because
your muscles are made up of protein and that’s what
they need to grow. And finally you also want to take
some kind of complex carbohydrate to give your body
something to burn beyond the first half hour because
sugar is normally broken down or stored within 30
minutes of consumption. Since you only have about
30 minutes to take advantage of this “post workout
window of opportunity” the best way to consume all of
these nutrients is usually in the form of a protein shake.
There are many brands on the market that make protein
shakes specifically for post workout.
If you really want to start growing you’ll also con-
sume a solid meal consisting of a source of protein and
some complex carbohydrates within a couple of hours
of your workout. Any type of red meat, chicken, turkey
or fish will do for the protein and rice or potatoes are
my favorites for the complex carbohydrate side. On the
com
run? A good quality protien shake or meal replacement
shake will do the trick!
Once you realize that growing bigger muscles is
more then just working out in the gym and going through
your current, workout you’ll be on the fast track to
getting huge and reaping the full benefits of your work-
outs. Taking advantage of the post-workout window of
opportunity is step one to reaching your muscles full
potential but it should have a pretty dramatic impact
on your growth.

Time is Relevant, or is it?
You can
Have time, to talk about time?
Or, is right now, not good
timing?
now
You’ve heard all the cliches:
Everyone has the same amount
of time. Time is relevant. Time
waits for no man (nor woman).
If I could save time in a bottle.
see the
One must make time for what
is important. There’s no time
like the present. Time flies when
you’re having fun.
entire
Enough of those, we don’t have
enough time to list them all.
But now, with the NEW YEAR So many self-help books have been
upon us.is the right time to talk written for people dealing with their
about using your time wisely.
magazine
pasts. And while I’m not discounting
Keep reading, trust me, this will how the past can haunt a person, I know
be worth your time. First of all, from experience, that dwelling there and
let’s quickly finish off a debate. staying in that place is not healthy. A
Some fuzzy-headed philosophers person can ask, endlessly, why this or that
online
say there is no such thing as time happened way back when. And most time,
-- that it’s just a creation of man’s there is no answer.
mind as a way to keep order in the
universe. Well, that’s nuts. How Let’s say your parents were not health-
before
can I prove it? Well, just try being minded. They let you sit in front of the TV
an hour late to pick up your wife and eat Captain Crunch cereal with whole
or girlfriend.. and you will KNOW milk, most of your childhood. And they fed
there is such a thing as time. And you cheeseburgers and ice cream at night. And
you will be reminded of it, for what now, sure enough, you’re 50 pounds overweight
it hits
seems like, a very long time! Got -- just like your parents are.
it? Good!
Did your past effect your present? Sure it did!
My fitness family knows this past
year was a very busy one at GoFit-
the
Are you going to allow it to continue in 2009?
ness. And with the economy the way That’s up to you!
it is, you won’t catch me whining
about being swamped. In fact, I feel Oodles of books have been written on time manage-
very blessed. What is a good investment, but here’s all you need to know: Prioritize and
gyms.
ment these days? Your health. Finding realize that NOT every good project is good for you!
the time, no MAKING the time to Invest your time wisely.
invest in your health. Its an investment
a little
that always yields high returns.
Let’s not waste time: here is my core

belief about time!
VITAMIN
We can’t change the past, but, we can
make a future.
G
Go to
naturalmuscle.net

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Natural Muscle February 2009

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Natural Muscle February 2009 27

how does EXERCISE effect

By: Dr. Matthew Isner

I know you have probably heard differing stories on the

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Natural Muscle February 2009 29

ZESTY SEARED ORANGE SCALLOPS

2 In a large nonstick skillet, heat 1 tablespoon of olive oil over

Part 2 of a 4 part series-Suit Selection

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Training heavy isn’t the

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By the way, I wish for each of NMM’s readers a brilliant

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