Australian Natural Bodz Issue 12 2013

1
Established in 1995 for the

pursuit of peak performance
Available from leading retailers or call 0410 169 595

order online at WWW.POWERZONENUTRITION.COM.AU
powerzonenutrition.com.au
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CONTENTS
Australian Natural Bodz

Magazine
2013 volume 5 Issue 6
regulars
10
16
42
Train Smart
92
ART DIRECTOR
Antonietta Jones
artwork@naturalbodzmagazine.com
GRAPHIC DESIGN
Natural Bodz Australia Pty Ltd
Our health & fitness Emporium brings

you the latest fitness accessories to help you
reach your personal goals.
Effects of suspension training on Growth

Hormone release.
Tune up - What is the best music to workout to?
Negatives offer all the positives!
Triple Tricep blast workout by Steve Jones.
42
NATIONAL ADVERTISING
MANAGER
Antonietta Jones
Ph: 07 56301561
Mobile: 0410 169 595
admin@naturalbodzmagazine.com
www.naturalbodzmagazine.com
Supplement Central
Silk Amino Acids for more muscle, more stamina

and more testosterone. Meet DMAAs
replacement! Diindolymethane your first defence
against estrogen.

Magazine Subscription
Enquiries:
P.O.Box 3572
Robina Town Centre
QLD, 4230
Ph: 07 55 930 753
Health Sex & Longevity

Walnuts help lower diabetes risk.
Stress hormone linked to cardiovascular disease.
Eating too fast messes up your insulin balance.
Top 3 health benefits of mushrooms.
Lack of sleep raises diabetes and obesity risk.
Fish for longevity. Vitamin D fends off disease.
Xenoestrogens distort natural hormone activity.
Fitness Minds
Noopept- performance for your brain!
94
Competition Corner
96
Natural Chef
98
Retailer & Product Reviews
100
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ASSOCIATE EDITORS
Antonietta Jones
Apples Combat Inflammation.

Barley may help with weight management.
Cocoa the natural brain booster.
Mango modulates blood sugar.
Serving of meat post workout stimulates muscle
growth.
Natural Bodz Store
68
GENERAL MANAGER
Steve Jones
Catch up with all the latest news & gossip

within the health & fitness industry.
34
54
PUBLISHER / EDITOR IN CHIEF

Steve Jones
Latest News
Nutrition Knowledge Centre
admin@naturalbodzmagazine.com

magazine is Published by:
Natural Bodz Australia Pty Ltd
68
ACN: 131310711
ABN: 50448838146
Natural Bodybuilding and event Calendar.

DISCLAIMERS
Try our delicious Kangaroo meatloaf with fennel,

tomatoes and flaxseed meal.
Showcasing the finest products and retailers in

the health and fitness industry.
Hot Shots
Some of the hottest images in the industry.
90
100
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WWW.NATURALBODZMAGAZINE.COM
This magazine includes exercise

instruction and nutritional information.
Before starting any new exercise or
nutrition program it is recommended to
consult your physician for advice.
Opinions and views expressed in
Australian Natural Bodz Magazine
do not necessarily represent those
of the editor staff or publishers.
NaturAL bodzmagazine.com
CONTENTS
2013 volume 5 Issue 6
FEATURES
22
Feel Dont Just Lift Workout 101
We learn there is much more to weight

training than simply throwing around a few
heavy weights or performing a few simple lifts!
28
28
Hot Bodz Star Profile

Belinda Walker
In this issue we take a look at one of Australias

top Figure athletes Belinda Walker from South
Australia. Belinda shares some of her secrets
of success and how she captured some of the
biggest titles in the Figure world with only 12
months of training.
36
Staging Your Success by

Steve Jones
In the Spotlight with

Mark Robinson
Mark Robinson maybe a newcomer to the
competitive world of Natural Bodybuilding and
Fitness Modeling but he is certainly making his
mark in the Fitness Industry.
48
58
40
Six tips To make Dieting Easy
COVER MODELS
Ellen Lai Costa &
Shawn Vlcek
Learn how to lose all the weight you desire

without blowing out your will power or your
budget.
Photography by Steve Jones.
Hot Bodz Star Profile

Graden Leong
This issue features an inspirational Star Profile on
one of Australias elite Martial Artists and Natural
Physique Stars from NSW, the amazing Graden
Leong.
76
58
2013 ANB Asia Pacific

Event Report
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Australian Natural Bodz ISSN

is published bi-monthly.
Nothing appearing in
Australian Natural Bodz may
be re-printed, either wholly
or in-part without written
consent of the publisher.
Editorial Submissions:
Send editorial submissions
to Australian Natural Bodz,
P.O.Box 3572, Robina Town
Centre, QLD
4230, Australia.
This issue features a massive 16 page event

report from the 2013 ANB Asia Pacific
International Physique, Figure and Fitness
Model Championships.
GAIN INDUSTRY EXPOSURE & NET WORK WITH FITNESS

PROFESSIONAL S WORLD WIDE
EDITORIAL
CONTRIBUTORS
Kelechi Opara
Natalia Muntean
Obi Obadike
Prof Brian Peskin
Chris Woodley
Mark Ottobre
Mikhael East
Elena Voropay
Bret Kennedy
Brad Beer
David Bergwerf
Michael Waddington
PHOTOGRAPHERS
Steve Jones
Robert Bell
G.W. Burns
John Dorton
Liana Louzon
John Dorton
Ralph DeHaan
Adam Devir
richphotographics.com
Alex Ardenti
Noel Daganta
Peter Kotsa
Leighton Kuchel
Arsenik Photography
Jason Ellis
Steve Di Bartolomeo
Impact Photography
How to bring your all time best physical

condition and presentation to the competition
stage by Steve Jones.
40
v
Magazine
76
6
WWW.NATURALBODZMAGAZINE.COM
All letters, photos,

manuscripts etc will be
considered as intended for
publication, and Australian
Natural Bodz reserves the
right edit and/or comment.
Steve Jones Editor / CEO

If its broken...Fix it!

If its not, make it better.
etting results from our efforts both in and out of

the gym provides the motivation to keep pushing
harder each and every day. We are typically all
fuelled by what we see in the mirror, a reflection
of our knowledge on training, nutrition and how to join the
dots to deliver results. The funny thing about this industry
is why so many trainees continue to do the same old
routine and the same old diet if it produces no visible
transformation! This has puzzled me for many years and I
still find it hard to comprehend why those that dont
witness any physical change still continue to repeat the
same old plan producing the same old result.
In fact I often see the frustration on the faces of those that
choose this path to nothingness. I feel like stopping them
in their tracks and offering some sense of direction, but
if I were to do that with every person I saw in the gym I
would never get time to get my workout done.
I hate to see people spin their wheels, it frustrates me
probably more than it appears to frustrate them!
No wonder there is such a huge drop off rate in
gymnasiums, the cause is a massive overdose of sheer
frustration.
You would think logic prevails in a situation like this. For
example if you were running a business for 6 months and
it produced zero income, could you afford to keep running
that business! I doubt it, well not before the debt would
eat you up. Unfortunately the same rules do not apply in
the fitness industry. You can in fact just keep repeating the
same mistakes over and over until you get too old to even
make it to the gym. This is one of the key reasons why its
so important to always monitor your progress to ensure
you are on a continual path to improvement. One of the
easiest ways to do this is just take a good look in the
mirror and ask yourself have I changed in the last
month? If the answer is no, you have to take a serious
look at either your nutrition plan or training program.
My philosophy is..if its broken fix it! If its not, make it
better or improve on it. Success was never achieved by
aiming to be mediocre or settling for being average. You
have to aim higher than what you ever thought you could
possibly achieve and even if you miss the mark at least
you have lifted the bar to new levels.
No doubt everyone has a different idea of what hard
training means. Plus everyone has different goals when
they step foot in a gymnasium. However, I think and I may
be wrong but most people join a gym because they want
to change the shape of their body in one way or another.
Correct me if I am wrong, but I train for results...not for
fun. If the results stop, I dont place this in the fun
category at all! I can certainly think of plenty more fun
things to do other than a hard squat workout.
The fun only sets in when the person looking back at you
in the mirror looks like a different person. An improved
version of yourself, with more muscle, less fat, great abs...
now thats the fun part. Results are what make the entire
process of working out and following a diet all worth while.
A simple analogy, would you go to work and not get paid?
Would that be fun! I think not. So why go to the gym and
spend hours busting your chops for no return on your
investment, it makes no sense.
You need to continually evaluate your journey, where you
are going and where you want to be at any given time.
In all reality if you have been hitting the gym hard for
3-4 weeks and see zero results you are doing something
wrong. Either your diet is up the creek or youre not
training hard enough. Dont look for some complicated
reason why you are at a stand still and everyone else is
changing around you. I see and hear this all the time,
those that make excuses or say so and so must be on
drugs because you cant change that fast. The truth is if
you believe that you are probably a lost cause because
there is a lot more to getting results than drugs.
Excuses are easy, so never make excuses always look for
solutions to your problems. My goal is to help as many
people realize their true potential that is often untapped in
many instances. I have a passion for this industry
otherwise I would not be here today typing this very
message you are reading at this moment in time. I want to
see you get the results you deserve. I want to see
everyone that enters a gym transform their body for the
better.
There is no rocket science or smoke and mirrors behind
getting results. You need a good solid training program
that you work hard at each and every week. Combine this
with a balanced nutrition plan to fuel your efforts in the
gym and just apply these two protocols in a consistent
manner.
Most importantly, make sure you continually monitor
your progress. If nothing is happening in the mirror after
3-4 weeks you need to assess your strategy and make
changes. Seek the advice of professionals that have had
many years of experience in the industry. There is no time
for spinning your wheels in the gym on the same old plan
if its not producing the results that you are seeking.
Treat your training and dietary efforts as an investment
property. Your body is your most valuable real estate in the
world and you should be getting a return on your
investment.
Remember, constantly evaluate your progress and never
get complacent with your training or diet. We all have the
power of change within us, its just a matter of harnessing
that power and using it to its maximum potential.
Yours in health and fitness
Steve Jones
Editor
Natural Bodz Magazine
P.S (Be sure to check out our Fan Page at
www.facebook.com/naturalbodzmagazine)
A Shining Star In The World of Health & Fitness Publications
ANB ASIA PACIFIC SMASHES

THE HISTORY BOOKS.....
Over 350 of the finest Physique, Figure & Fitness

Models Hit the 2013 Asia Pacific Stage
hat a sight, amazing bodies as far as the eye can see

that was the scene played out at the 2013 ANB Asia
Pacific Championships held on Queenslands Gold Coast
over the Queens Birthday long weekend. The calibre of
the athletes that took part in this years event was mind blowing,
surpassing all previous years events.
In fact this year saw the biggest number of International athletes
make the long journey from locations like Singapore and Hong
Kong to take part in the event. According to one of the Fitness
Models from Singapore the event was receiving some major
mainstream media coverage including Radio and Television in
Singapore! It is a truly an internationally recognized event.
The event provided a platform for athletes to showcase their
amazing physical condition in front of a full house at the Robina
Main Auditorium. To say the venue was packed out would be a
understatement, it was standing room only throughout the entire
weekend. All eyes were glued to the Vegas Style stage with a
spectacular lighting and sound presentation highlighting the
amazing physiques that graced the stage.
of. The Fitness Models were awarded custom K9 Crystal Awards

imported from Europe. With all non place getters from both days
receiving custom commemorative medallions.
Hosting an event of this magnitude is no easy task, with countless
hours of planning, producing and organizing to make it all appear
seamless and exciting over the big weekend. A special thanks go
out to Steve & Antonietta Jones of Natural Bodz Magazine for their
outstanding promotional skills and for hosting such a world class
event on Australian soil. Thanks also have to go out to the ANB
Team for providing an expert panel of judges on the Physique &
Figure day along with the great back stage crew that turn what
appears to be chaos into a well oiled machine that runs as smooth
as silk on the day.
A big thank you to all of the 2013 event sponsors that supported
the show. These are the companies that invest back into the
industry and not only support the growth of the industry but also
the competitors that make it all possible. See page 77 in this issue
for full event report and images.
Once again Obi Obadike did the honours as Master of Ceremony

bringing his usual charismatic style and energy to keep the
audience and competitors entertained. Obi is without doubt one
of the most likeable guys in the fitness industry and is always
welcomed with open arms when he visits Australia.
One of the great things about the Asia Pacific is the fact that it
brings together such an amazing group of people that live and
breathe the health and fitness lifestyle. There is an air of positivity
and energy throughout the entire weekend that is totally
empowering. All competitors at this years event received a
competitor gift bag including Natural Bodz T Shirt, K9 Crystal Key
Chain, Calendar, Issues of Natural Bodz Magazine along with a
range of samples provided by this years event sponsors.
Top 5 in the Bodybuilding and Figure event received the famous
Neils Anderson Sculpture awards. The workmanship and artistic
flair invested into these awards are something to be truly proud
From R-L ( Shavorjn Barrett, Obi Obadike, Denham Ravi and Editor Steve Jones)
Some of the stunning Fitness Models from the 2013 ANB Asia Pacific International
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Overall Champions Michelle Johnson, Jack Viufa,

Chantal Chapple
2013 TEAM VEGAS
SELECTIONS
es indeed its that time of the year again when several lucky athletes will
be selected to be part of the 2013 Natural Bodz Team Vegas and receive
International travel and 7 nights in a Luxury resort on the Vegas trip. The
chosen athletes will go head to head with some of the finest competitors from
across the world competing in the Musclemania Fitness America Weekend held at the
Golden Nugget Hotel and Casino in the fabulous Las Vegas!
The opportunity to join the team is provided by Steve & Antonietta Jones the Editors
of Natural Bodz Magazine and is open to ALL competitors, irrespective of placings
from the 2013 ANB Asia Pacific International Championships which was held over
June 9 -10 on Queenslands Gold Coast.
Steve commented This years selection is going to be one of the toughest yet with
such an amazing standard of competitor right across both days of our event.
Although we are confident that we can once again select a winning team with the
help of Louis Zwick the CEO of the Musclemania Organization.
Steve continued to say We are proud to say that we are one of the few promoters in
the world today to invest our own funds back into the athletes to help them further
their careers and experience the excitement of competing on an international stage.
Our selection process involves the review of thousands images captured on stage
along with hours of video footage. Our goal is to select a team that will have the
highest possible chances of placing in each respective category on the Musclemania
stage
The Team will be announced in the next issue of Australian Natural Bodz Magazine
and officially announced through the www.anbasiapacific.com website and the
www.naturalbodzmagazine.com website.
Natural Bodz Magazine is offering another opportunity for athletes to be part of the
2013 Natural Bodz Team Vegas through the New Musclemania Australia event held
on Queenslands Gold Coast in October 2013. See the following page for details.
11
v
This section is to keep everyone within the industry up to date with all the latest news and gossip, if you have some hot
news off the press please let us know. Send any news submissions to: editor@naturalbodzmagazine.com
Musclemania Australia turns up

the heat on Queenslands Gold Coast
ctober 18-19 2013 will see Steve & Antonietta Jones

of Natural Bodz Productions bring Musclemania
Australia to Queenslands Gold Coast bringing with it
all the style, glitz and glamour of a Vegas style stage
production with world class lighting and sound providing a
fitting background for Australias finest Natural Bodybuilders,
Figure, Bikini and Fitness Models.
Steve Jones states We are proud to bring the Musclemania
brands to Australia and provide opportunities for athletes to
qualify for both the Fitness America in Las Vegas and the
Fitness Universe shows in Miami. Plus the winners of the
Overall Bodybuilding and Figure title will receive the
prestigious Pro Status enabled them to compete at a Pro
level in International events.
We will be hosting a Media Day photo shoot on the 18th
October where we will be shooting for Cover Models and
Feature Star Profile athletes. Our goal is to bring the highest
standard of stage production and exciting opportunities for
those that take part in the event.
2012 Figure America Champion Tammie Sarkozy on the Las Vegas Stage
Musclemania Australia Categories

The Musclemania Australia event will bring with it all the
exciting categories that are provided in international events.
For Natural Bodybuilders there will be a full array of
categories including Novice Categories, Juniors, Masters and
all the various weight categories. As stated above the overall
winner of Musclemania Australia will receive Musclemania
Pro Status enabling them to compete in International Events
such as Worlds in Las Vegas and the Musclemania Universe in
Miami.
Figure Australia provides
Australian Figure athletes
with an array of categories
in height and age. There are
three categories Short,
Medium and Tall along with
age categories being Classic
(Over 35) and Masters (Over
45). There are no posing
routines within this class just
a simple catwalk walk on and
the quarter turn, symmetry
round and comparisons. The
winner of the Overall Figure
Australia will also receive Pro
Status enabled the winner to
compete in International
Events.
Ryan Laos 2012 Musclemania World

Champion / Musclemania Pro
a beauty contest, but with special emphasis on body shape,

condition and overall attractiveness. It includes two competitive rounds and as per Figure Australia there are three height
classes, Short, Medium and Tall along with the Classic class
for those 35 years of age and the Masters Division for those
45+ years of age.
Bikini Australia is comprised of two rounds. The Themed/
Sports wear Round where competitors have a chance to show
off their modeling talents and creativity. The Theme/Sports
wear round makes up 50% of the competitors score broken
down into the following criteria
Poise & Presence 33%
Sports Wear Selection 33%
Appearance 33%.
The second round in this category is the Bikini Round. Judges
will analyze body shape, tone, symmetry, complexion, poise
presentation and overall condition. Also, they will be looking
for fit, toned feminine body that display proper conditioning.
Contestants will be judged individually and in group
comparisons. Facial beauty will be judged during this round
as well. In the Bikini Round, contestants must wear a
two-piece, bikini swimsuit and high heel shoes. The Bikini
Round will account for 50% of the competitors score broken
down into the following criteria.
Body Condition 33%
Facial Beauty 33%
Appearance 33%
Model Australia is for attractive women and men where
contestants must have stunning looks, an athletic body and
know how to present themselves in a sexy and marketable
The Bikini Australia

competition is quite simply
12
manner for the judging panel. Contestants must be in good

mental & physical health and do not need any stage, runway,
photo, video, commercial or any other modeling experience.
Media Exposure and

Opportunities
Musclemania Australia will
provide both National and
International exposure
starting with the Official
Registration/Media day
where Australian Natural
Bodz Magazine will
conduct a professional
Photoshoot in search for
Cover Models and Feature
Star Profile athletes.
There are four divisions depending upon gender and age, as

follows:
Open Women
- Open (18+ Years of Age)
- Classic (35+ Years of Age)
Open Men
- Open (18+ Years of Age)
- Classic (35+ Years of Age)
All contestants will be required to perform a runway style
presentation in all 3 of the following Competition Rounds.
This will provide both

National and International
exposure in both print and
digital global exposure
through the Apple
Newsstand Network,
Android and all mobile
devices.
Sportswear Active sports apparel appropriate for

athletics; Theme selection welcome.
l Swimsuit Women in two piece style and heels; Men
in one colour suit (no patterns or logos) and bare feet.
l Clubwear Night and social lifestyle.
l
The judging criteria will be scored upon the following

considerations:
Physical Appearance Body shape, complexion, face, hair
and smile 40%.
Presence & Presentation - Poise, posture and
presentation 40%.
Apparel Coordination, fit and proportion 20%
The Official Judging Panel will consist of recognized and
respected professionals from talent, commercial, modeling and
sports agencies and respected entertainment executives,
apparel designers and choreographers.
Natural Bodz Magazine presents
Gold Coast
On top of the print

exposure there is a
massive media network
attached to the
Musclemania websites
reaching hundreds of
Kristen Lonie winner of the 2011 Bikini America
thousands of viewers
Classic at the Fitness America Weekend in Vegas
including numerous
talent agencies and media outlets. Just a few of the major
sites include fitnessuniverise.com, musclemania.com,
fitnessamerica.com and all the various international sites that
are networked to these main sites. If youre an aspiring athlete
looking to make your mark in the industry there is no better
vehicle or platform than the Musclemania Australia event.
The event not only provides the opportunity to capture a major
prestigious title and all the benefits that it carries but also
global media exposure through the expansive network that it
covers.
Queensland
The Stars of The Show

Musclemania understands the importance of treating every
competitor like a star. Providing a world class production with
state of the art staging and lighting. Providing exciting
opportunities to gain International exposure. Allowing
competitors to qualify for International events and have the
opportunity to receive subsidized travel to events like the
Fitness America and Fitness Universe shows in Las Vegas
and Miami.
AUStRALIA
championships
Top 3 in each of the respective categories will qualify for either

the Musclemania/Fitness America Weekend in Las Vegas and
the Fitness Universe in Miami, Florida.
The winners of the Overall Musclemania Bodybuilding and
Figure Australia will receive the prestigious Pro Status enabling
these competitors to compete at a Pro level in International
events.
Natural Bodz is proud to bring these exciting brands back to
Australia and bring with it all the pizazz, excitement and
opportunities that Musclemania has to offer.
world, universe & Pro qualier
For full event information visit the official website at

musclemaniaaustralia.com or contact event promoters
Steve & Antonietta Jones of Natural Bodz Productions on
0410 169 595 or email info@musclemaniaaustralia.com.
18 - 19 october 2013
www.musclemaniaaustralia.com
contact: 0410 169 595
Graphic Design by Steve Jones
2013 Fitness Universe, Inc. - All Rights Reserved
facebook.com/musclemaniaau
13
POWER N FITNESS LAUNCHES A REAL

DEAL 24/7 GYMNASIUM IN BRISBANE!
he one and only Power N Fitness Gym owned by

Natural Physique Champion Nic Christofis has gone
24/7. Offering members the only REAL 24/7 GYM that
has no restrictions on the array of equipment or
dumbbells. Many 24/7 gyms are restricted and lack the basics
like squat racks, flat bench press benches and 45 degree leg
press. Power N Fitness has it all in one massively equipped
facility based in Mansfield Brisbane.
Nic told Natural Bodz We cater more towards competitive
bodybuilders, figure and fitness models together with varied
sporting athletes, the vibe is old school no fluff, no frills just
a great friendly atmosphere with the best equipment in the
business.
The gym features one of the largest gym floors in the country,
with dumbbell racks as far as the eye can see! I mean this
gym is huge and the equipment is state of the art. The facility
also includes a mezzanine floor with the latest cardio
equipment, a stretching station and ab workout area. They
offer a range of gym classes including the ever popular boot
camp sessions along with abs- butt and thigh classes.
Heres a gym owner that actually practices what he preaches

and is willing to share his knowledge on how to get into
incredible shape. Nic is currently in training for the
Heavyweight Class at the 2013 Musclemania Australia to be
held on Queenslands Gold Coast.
Memberships start from around $11 dollars per week and the
staffed hours are Monday 3-6pm, Wed 12-4 pm Friday 3-6
pm. Any other time you can enter 24/7 with your Power N
Fitness swipe card.
For more information visit www.powerNfitness.com.au
Or call (07) 3343 6251
Or pay them a visit during business hours at 4 Dividend St,
Mansfield, Brisbane.
The gym is perfect for those that work shifts and cant make
regular hours. Each member gets a swipe card where they can
come in freely at anytime of the day for a workout session.
They even have 24/7 supplements available through the
latest in vending machine technology. You basically just dial
in what supplement you want, insert your cash and out pops
your favourite supplement! Now, how easy and convenient is
that!
Nics mantra is to make all members feel at home and
comfortable within the workout environment and provide first
class advice for those serious about achieving their health and
fitness goals. Nic has won numerous Natural Physique titles
including the ANB Asia Pacific Heavyweight class.
Owner of PowerNFitness Nic Christofis
24/7 heaven - Check out the extensive range of equipment that PowerNfitness has to offer
14
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15
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APPLES COMBAT INFLAMMATION

A
pple peel is an abundant source of triterpenoids

plant-based compounds for which anti-cancer effects
are suggested. Elke Richling, from University of
Kaiserslautern (Germany), and colleagues studied the effects
of ursanic, oleanic and lupanic pentacyclic triterpenoids found
in apple peel for their anti-inflammatory effects, using colon
cancer cells that were exposed to the triterpenoids and then
stimulated with pro-inflammatory cytokines.
Finding that the apple peel compounds inhibited the
expression of IP-10, a gene that is linked to inflammatory
disorders including irritable bowel disease, the study authors
submit that: The present study confirms that triterpenoids
present in apple peel may be implicated in the
anti-inflammatory properties of apple constituents,
suggesting that these substances might be helpful in the
treatment of [irritable bowel disease] as nutrient
supplements.
So the old saying: an apple a day keeps the doctor away
proves to be much more than just an old wives tale!
Add this to the growing positive research on the benefits of
apples including the positive research found on ursolic acid a
compound found in apple peel.
Ref:Food Chemistry, Volume 139, Issues 14, 15 August
16
2013, Pages 339-346.
WEIGHT MANAGEMENT:
BARLEY MAY HELP

Previously, animal models suggest that gut microbial metabolism may
affect host metabolism, including appetite regulating hormones.
Elin V Johansson, from Lund University (Sweden) and colleagues evaluated the
potential effects of a whole grain barley kernel product, rich in intrinsic
indigestible carbohydrates (dietary fiber and resistant starch), on markers of
metabolism and appetite regulation in healthy men and women.
The team enrolled 19 young adults, each of whom was randomly assigned to
consume late evening meals with additional boiled barley kernels, or white wheat
bread. Blood samples were collected during the following breakfast and lunch
times. The barley kernels associated with an increase in glucagon-like-peptide-1
(GLP-1), a satiety hormone, as compared to white bread. Further, the group
consuming the barley kernels experienced a decrease in free fatty acid levels and
reduced inflammatory markers.
The team also observed a significant reduction in calorie intake during lunch the
next day among the barley consumers, as compared to the white bread group.
The study authors conclude that: The results indicate that the Barley Kernel
evening meal, facilitate glucose regulation, increase the release of GLP-1,
reduce subsequent calorie intake while at the same time decreasing hunger over
2 subsequent meals including morning appetite and a decrease in free fatty acid
levels possibly mediated through gut microbial fermentation of the indigestible
carbohydrates.
Reference:
Elin V Johansson, Anne C Nilsson, Elin M Ostman, Inger M Bjorck. Effects of
indigestible carbohydrates in barley on glucose metabolism, appetite and voluntary food intake over 16 h in
healthy adults. Nutrition Journal 2013, 12:46; 11 April 2013.
17
DID YOU KNOW:
COCOA NATURAL
BRAIN BOOSTER
FAST FACTS
Cherries Sweet health benefits
New research suggests that tart cherries could

help support bones and reduce stroke-related
complications. They contain powerful phytonutrients called Anthocyanins compounds that
give cherries their dark red colour.
number of previous studies

suggest that the antioxidant
compounds notably flavanols
present in cocoa may exert a
protective effect on cells in the brain.
Ashwagandha Beats Stress

Ashwagandha is a plant grown in India that is
revered in Ayurvedic medicine for its ability to
balance, energize, rejuvenate, and revitalize. Its
stress-reducing characteristics result from unique
bioactive compounds, generally referred to as
adaptogens for their ability to help the body
adapt to and recover from stress, and stimulate an
overall feeling of balance.
A. Cimini, from the University of

LAquila (Italy), and colleagues
investigated the cellular mechanism
for this effect by extracting phenols
from commercial cocoa powder and
examined their effects on cell cultures.
The team confirmed the antioxidant
properties of cocoa, and more
importantly demonstrated that cocoa
polyphenols activate the brain-derived neurotrophic factor (BNDF)
survival pathway.
This observation suggests that cocoa flavanols may modulate oxidative
stress that is implicated in Alzheimers and other neurodegenerative
diseases. The study authors conclude that: In light of the results,
the use of cocoa powder as preventive agent for neurodegeneration
is further supported. Try adding a teaspoon of organic Cocoa to your
morning coffee for that extra brain boost.
Reference:
A. Cimini, R. Gentile, B. DAngelo, E. Benedetti, L. Cristiano, ML
Avantaggiati, A. Giordano, C. Ferri, GB Desideri. Journal of Cellular Biochemistry, 28 March
2013.
Relax and get Creative with Green Tea

Theanine is a unique amino acid found in the
leaves of green tea (Camellia sinensis). A unique
aspect of theanine is that it acts as a
non-sedating relaxant to help increase the brains
production of alpha-waves (those associated with
relaxed alertness). This makes theanine effective
for combating tension, stress, and anxiety
without inducing drowsiness. By increasing the
brains output of alpha waves, theanine helps to
control anxiety, increase mental focus, improve
concentration and promote creativity.
MANGO MODULATES BLOOD SUGAR
fleshy stone fruit belonging to the genus Mangifera,

consisting of numerous tropical fruiting trees in the
flowering plant family Anacardiaceae, the mango is
rich in vitamins, minerals and anti-oxidants, and
contains an enzyme that can act as a digestive aid.
Edralin Lucas, from Oklahoma State University (Oklahoma,
USA), and colleagues examined the effects of daily mango
consumption on clinical parameters and body composition in
obese subjects (body mass index [BMI] at/above 30kg/m2).
Twenty adults (11 males and 9 females) participated in the
study, which included daily dietary supplementation with 10
grams of freeze dried mango (equivalent to approximately
100 grams of fresh mango, for 12 weeks. The researchers
observed that blood sugar levels at the conclusion of the
study were significantly lower than the baseline in all
subjects; BMI increased significantly in female subjects but
not male subjects.
Writing that: These results suggests that addition of mango
to the diet may provide an alternative approach to
modulating blood glucose without negatively affecting
skeletal health the study authors submit that: the
bioactive component(s) in mango and the mechanisms by
which it modulates blood glucose and exerts potentially
18
osteoprotective benefits warrants further investigation.

Reference:
Mango modulates body fat and plasma glucose and lipids in mice fed a high-fat
diet. Brit J Nutr 2011; 106: 1495-1505.
FAT BURNING
IS A SCIENCE
NOT JUST
GUESS WORK!
Kirra Longmuir
TEAM POWERZONE
ATHLETE
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powerzonenutrition.com.au
WWW.POWERZONENUTRITION.COM.AU
19
SERVING OF MEAT POST WORKOUT

STIMULATES MUSCLE GROWTH
portion of protein after training stimulates muscle

growth. Most of the research that confirms this refers
to protein shakes, and especially those based on
whey. But a portion of meat works just as well write
Canadian sports scientists at McMaster University in Applied
Physiology, Nutrition, and Metabolism.
The researchers arent sure what would happen if the men

consumed more meat than the 170 g after a workout, but
they suspect that 170 g is about the optimum amount.
Although this study was financed by the National Cattlemens
Beef Association the result is not surprising and supports the
positive effects of good old solid protein foods post workout.
The researchers did an experiment with 35 men with an

average age of 59 years. During the days preceding the
experiment the men consumed 1 g protein per kg
bodyweight per day.
Source:
Appl Physiol Nutr Metab. 2013 Feb;38(2):120-5.
The researchers got the men to train one leg on a leg

extension machine, but not the other leg. The men did three
sets of 8-10 reps.
After the leg training session the researchers gave the men
0, 57, 113 or 170 g fried minced meat. That s the
equivalent of 0,12, 24 or 36 g protein. The minced meat
contained 15 percent fat. So the 170-g portion provided 26
g fat.
After the meal the researchers took samples from the
mens trained and untrained leg muscles, and measured the
myofibrillar protein synthesis [MPS] put simply, muscle
fibre production. The minced meat stimulated the production
of muscle fibre protein in the untrained leg [FED], and that
this effect was stronger in the trained leg [FED+EX].
Meat is a slow digesting protein that ensures the
concentration of essential amino acids and BCAAs continue
to rise for 4 hours post ingestion.
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Website: www.naturalbodzmagazine.com
20
RED WINE BOOSTS

TESTOSTERONE!
R
esearchers at Kingston University in
England have discovered that phenols in
red wine inhibit the enzyme that removes
testosterone from the body. Quercetin in
particular may be an effective testosterone
booster.
The enzyme that the Brits are studying goes by the

name of UGT2B17. Its a steroid glucuronidation enzyme,
which means it attaches molecules to testosterone, which
enables the body to eliminate testosterone through the
urine. Because doping tests for testosterone examine
urine, substances that inhibit UGT2B17 are of interest
to chemical athletes who use testosterone. We already
know that ibuprofen, diclofenac and EGCG are UGT2B17
inhibitors.
It may be that naturally occurring UGT2B17 inhibitors are also of interest to
natural athletes. Supplements containing tea extracts may be capable of causing
a temporary rise in the testosterone level. A raised testosterone level during and
after a training session may speed up recovery.
The Brits say in their study, which will soon be published in Nutrition Journal, that
red wine inhibits the transformation of testosterone by UGT2B17 in test tubes.
After the researchers had worked out that the effect was not due to the alcohol,
they used high performance liquid chromatography to work out which substances
found in red wine were likely to inhibit UGT2B17. They found five candidates:
Gallic acid, Chlorogenic acid, Caffeic acid, P-coumaric acid and Quercetin.
When the researchers did in-vitro tests to work out how good the substances were
at preventing UGT2B17 from converting testosterone, they saw that Quercetin in
particular was a good UGT2B17 inhibitor. The researchers suspect that Quercetin
takes the place of testosterone in UGT2B17.
The ingredient Quercetin can be found in various capsule formulas and available
from health food stores and supplement stores across the country.
Reference:
Nutr J. 2012 Sep 7;11(1):67.
21
Model: Martin Sifredi - Photography by Peter Kotsa
weight training 101:

22
weight training 101:
FEEL LIFT!
DONT JUST
There is much more to weight training that simply throwing weights around and the style of
training you undertake is all relevant to what your goals are.
ou may not realize it, but before the start

of every set, you have a crucial decision to
make. Its not the amount of weight to put
on the bar or the number of reps to
accomplish, its something more abstract,
yet just as important. You need to decide whether
your goal for that set and every rep within it is
to move the weight or to feel the muscle.
In other words, is your primary goal an objective
performance measure like getting the maximum number of
reps with that particular weight, or is it your goal to really
feel the target muscle working? These are very different
goals indeed, and likewise, a set done with either of these
goals in mind will also look much different. One will be
heavier and more explosive, while the other will be lighter
and more controlled.
perform the maximum number of pull-ups in the shortest

amount of time. Instead, she wants maximum lat
development, thus making her waist and hips appear
narrower. The same applies to a Fitness Model where an
aesthetic physique with a lean ripped appearance is the
goal at hand.
Even though its pretty unanimous that athletes and
bodybuilders ultimately have different training goals, this
fact tends to be lost by the time we hit the gym floor.
So lets look at a few practical ways that athletes and
bodybuilders can finely tune their training to maximize
the desired outcome.
So which way is better?
As polar opposite as these two approaches seem, neither

one is inherently better than the other, theyre just
different. So lets take a closer look at feeling the muscle
versus moving the weight, and see which one is best used
when.
Movements Versus Muscles
A wise rule is that athletes involved in movement-based

skill sports (football, tennis, martial arts) should focus on
training movements, while physique athletes should focus
on training muscles. Although the rationale for this
training strategy may be obvious to some, allow me to
explain. Athletes who participate in movement-based
sports need to be able to move better to improve their
performance for their chosen sport.
For example, a football player does not need not worry
about the size and sweep of his quads. Instead, he needs
to be concerned with the ability of his quads to generate
maximum force rapidly and repeatedly, as that will enable
him to power through his game.
On the other end of the spectrum, physique athletes
whose performance depends upon the appearance of their
physique (bodybuilders / fitness models) arent concerned
about their power output or endurance capacity. Instead,
theyre simply concerned with how the muscles end up
looking as a result of the training, its purely cosmetic.
For example, a bodybuilder doesnt care what his
vertical jump is or even how much he can squat hes
simply concerned about having full, evenly developed
quads with good sweep and separation between the three
visible quad heads.
And a figure competitor isnt concerned about her ability to
A bodybuilder doesnt care what his vertical jump is or even how much he can squat!
23
There are quite a few subtle yet significant ways in which an athlete should tailor his or her training
Movement-Based Training
neural coding.
Rep Speed:
So lets say an athlete is doing a set of barbell squats.

It would make sense to perform the concentric portion
(coming from the bottom of the squat back up to the
starting position) as quickly as possible. By doing so
consistently throughout training, the athlete will develop a
better ability to apply maximum force at any given
moment.
There are quite a few subtle yet significant ways in which

an athlete should tailor his or her training to maximize the
performance adaptation. For the record, were looking at
tangible and practical ways to apply the age-old S.A.I.D.
training principle the Specific Adaptation to Imposed
Demands.
A great, no-nonsense rule is that if you want to be able to
move fast, you need to train fast. Explosive powerful reps
are vital to facilitate speed and strength.
To maximize strength, speed, and power (which is
essentially just a combination of speed and strength), one
needs to be able to recruit the maximum number of
muscle fibers and get the nerves that innervate those
fibers to fire as strong a nerve impulse as possible.
In other words, an athlete is interested in improving his
ability to maximize motor unit recruitment and neural
coding, respectively. As eluded to, one way to accomplish
this is by using a fast repetition speed. Although safety
should always come first, performing a repetition
explosively will maximize both motor unit recruitment and
24
Although caution should certainly be used when doing

anything other than relatively slow and controlled
eccentric movements, going down (the eccentric portion of
the squat) quickly will also serve to maximize motor unit
recruitment.
This occurs especially as one reaches the point in the rep
where the momentum from the rapid eccentric descent
must be quickly decelerated, stopped, and then changed
in direction rapidly by quickly generating a concentric
contraction.
So by training faster, one develops the ability to move
faster. Thus, quick, even explosive training can be of
major benefit to an athlete.
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25
If your concern is focused purely on lifting the weight from A to B without any concern to the FEEL of the
muscle the results will be in other words - quite poor.
Weight Selection:
the feel of the muscle the results will be in other words

quite poor.
An athlete can challenge, and subsequently improve, his

ability to perform certain movements or movement
patterns by regularly performing them under a heavy
resistance.
For example, watch a CrossFit trainee do a set of pull-ups

and watch a bodybuilder do a set of pull-ups they look
totally different, almost like theyre not even the same
exercise. The reason for this is the mental focus of the
trainee.
For example, lets say an NRL player is performing the

barbell bench press to develop better explosive pushing
power to help him literally push his opponent around.
His focus should be on finding a weight where he can
perform explosive movements focusing on the
performance factor not feeling the pec muscles contract
with each rep.
Someone doing CrossFit is simply concerned about

doing the required number of pull-ups in the shortest
time possible. To do that, the reps are done in a way that
maximizes performance and gets the reps done efficiently,
regardless of which muscle or muscles are doing the work
or where the individual feels the exercise working.
And that leads us to the final difference between training

for movements versus muscles Mental Focus.
Mental Focus:
This is one area that eludes many novice trainer with their
mind set on adding some lean muscle mass and sculpting
their body to perfection. If your concern is focused purely
on lifting the weight from A to B without any concern to
On the other hand, a bodybuilder doing pull-ups will be

focused on precisely the muscle(s) doing the brunt of the
work. They put their mind into the lats, rhomboids and
feel every inch of the movement as the muscles contract.
Point being, when you begin a set of any given exercise,
where you place your focus will determine what type of
set you perform, and that will subsequently dictate what
type of training adaptations occur.
Muscle-Based Bodybuilding training
Lets take a look at how the same three factors would be

different for someone concerned more about the cosmetic
appearance of his physique.
Rep Speed:
Although its not a bad idea to at least occasionally

train with a higher rep speed to maximize motor unit
recruitment, training for hypertrophy is as much or more
about making sure the target muscle is stressed, as in
placed under tension, for a long enough period of time.
Put another way, hypertrophy is as much about Time
Under Tension (TUT) as it is maximizing the number of
muscle fibers stimulated.
So, whereas one of the primary goals of training for
strength and performance is producing maximum force
with that particular movement, one of the primary goals
with hypertrophy-oriented training is metabolic stress to
the working muscle(s).
To accomplish this, a bodybuilder must first make sure
that the rep speed used is one that enables him to keep
the tension squarely on the target muscle. Typically, that
will end up being a significantly slower rep speed than as
would be seen when training for athletic performance. In
particular, the eccentric component of the rep should
generally be done more slowly and under control.
The concentric can, and should, be done a bit more
explosively to recruit the maximum number of motor
units. The main thing to remember regarding rep speed
for bodybuilding training is this: train just slowly enough
that you can make sure the target muscle is doing the
26
brunt of the work. Rep speed is secondary to stimulating

the right muscle.
Weight Selection:
Choosing the right resistance for bodybuilding training

follows a similar protocol to rep speed first, make sure
youre targeting the right muscle, and then feel free to use
relatively heavy weight within the confines of this proper
execution.
Thats one thing thats so unique about bodybuilding
training: training like an athlete with heavy resistance
and/or high rep speed can certainly be beneficial,
especially because of the aforementioned neurological
changes that occur. But it cant be done at the expense of
stimulating the wrong muscle.
For example, lets say youre a bodybuilder doing the
barbell bench press in order to bring up your pecs. If you
aim to use as much weight as possible and move that
weight explosively, no doubt youll perform better on
that set but if by doing that you shift a good portion of
the work from your chest to your anterior deltoids, then
youve robbed your chest of the stimulation it needs to
grow.
You have to be clear on what your goals are
performance or perfecting your physique!
That leads us to our final, yet most significant way in
which bodybuilders should train differently than athletes.
Mental Focus:
The mind is a powerful tool. And its imperative that when

doing bodybuilding training your mind is placed squarely
where it needs to be on the target muscle.
For example, the scapular retractors (upper back
musculature) are an area that many people have a hard
time stimulating properly, and an even harder time

feeling the area work. Ironically, the way to fix that is to
clear the cobwebs out of the corresponding neuromuscular
pathways by making the muscle work more. However, not
just any work will do.
If you simply jump into set after set of heavy overhand
barbell rows to blast your upper back, youre likely to end
up with disappointing results. While this strategy is sure to
improve your ability to do heavy overhand barbell rows, it
will only improve your scapular retractors if and only if
theyre the muscles doing the brunt of the work. And that
takes focus.
If youre a bodybuilder training to bring up his upper back
with barbell rows, you need to put all your mental focus
and attention on the scapular retractors the rhomboids
and middle/lower traps. Otherwise, your body will revert
to what its good at, namely letting your scapular
retractors sleep while calling upon already overworked
muscles like the upper traps, lats, and maybe even the
rear delts.
Doing an exercise without making sure the muscle youre
trying to bring up is the one doing the work will not
only delay progress, it can also set you back by
exacerbating muscle imbalances. One way to combat this
is to change the order of your exercises or even apply pre
fatigue methods. For example you may find that working
your biceps before your lats may enhance the
contraction throughout your upper back muscles because
your biceps are already fatigued. This may go against the
grain in bodybuilding wisdom, but who cares if it means
getting greater development in the targeted muscle
group(s).
The only way to make sure you get out of the exercise
what you need is to use that powerful muscle sat inside
your skull. Make sure that you feel the target muscle
working as much as possible from the onset of the first rep
to the completion of the last. If you find the stress
shifting away from that muscle, tweak your form a tad,
alter your rep speed a bit (usually by going slower), or
consider employing other techniques like peak
contraction to make sure that you keep feeling the
stress of the exercise right where you should.
Make it happen
Probably the best way to summarize this concept of feeling

the muscle versus moving the weight is this: if your goal
is to get good at moving potentially heavy things quickly,
focus on doing just that; if your goal is to stimulate certain
muscles so they end up looking a certain way, then
make sure thats the focus of your attention.
Its important to not get caught up on just lifting heavy
weights for the sake of it while ignoring what your true
goals are at hand. Simply throwing weights around
haphazardly will never produce a superb bodybuilder,
figure or fitness model physique.
Make no mistake, bodybuilders can benefit from training
like an athlete and vice versa. But just like youd focus
your attention on practicing French if French is the
language you want to learn, you must decide before each
set whether your primary goal is to move the weight or
feel the muscle. By doing so, the results that you desire
will reveal themselves.
27
28
elieve it or not Belinda

Walker of Adelaide, South
Australia had only trained for
12 months with weights to
not only achieve this amazing
condition but also capture some
of the biggest Figure Titles in the
country!
Her first stage appearance was
October 2011 and was kind of
accidental and completely unplanned.
Her plan was to join a gym and train
with weights to get back into shape
after the birth of her youngest child
Indy-Rose. Her trainer suggested she
compete in a local competition, so on
her 36th Birthday 4 weeks out having
never been to or seen a competition
before she decided to enter, learning
how to pose the night before!
To her surprise she took home 1st
Place Novice Figure qualifying for the
Nationals a week later where she
went on to take home 1st Place
Novice Figure.
At this point she was on a roll so why
stop now. It was at this point she
decided to step on stage at 2012
ANB Asia Pacific International to see
how she would fare against the best
of the best in the world of Figure
competitors. After a long day of
intense flexing, posing and judging
comparisons she captured yet
another two titles to add to her
growing collection of Figure
achievements - 1st Place in the
Novice Short Figure class and 1st
Place in the Masters Figure.
All of these amazing achievements
from someone with merely 12
short months of weight training under
her belt! Read on to discover
Belindas full story as she shares
some of her secrets of success with
Natural Bodz Readers....
29
v
exactly what I set out to do on an international stage
where the competition was high was very humbling,
leaving me feeling more inspired by this journey than ever
sharing the stage with some of the best physiques and
most inspirational women It was an incredibly long day
on and off stage 5 times, the first time @ around 11:30am
and the final time around 11:30pm so to hold it together
for the entire day with my baby in tow at the event the
whole day was a great achievement and without a doubt a
very memorable day. It led me to continue on to the INBA
All Female Classic two weeks later where I took home 1st
place Intermediate Physique and 3rd Place Open Physique.

How many weeks out do you start your contest
preparation and do you have any secrets to share on
how you stay on track and focused on your goal?
I eat pretty clean for around 12 weeks out, cutting dairy
and cheat meals probably around 4-6 weeks out. To stay
on track and focused I use a lot of positive visualisation I
see myself up there on that stage long before Im there.
Name: Belinda Walker

Nickname: Belle
Date of birth/star sign: 6/09/76 - Virgo
Birth place: Millicent, Adelaide.
Family,brothers,sisters, children?
Four sisters and one brother Im the eldest!

I have 3 children Phoenix 12, Porsche 10 and
Indianna-Rose 18mths
Do you have pets?
A beautiful 10 yr old boxer Cooper.

Favourite car: Porsche of Course!
Favourite colour: Green
Hair colour: Brunette
Colour eyes: Hazel
Height: 161cm
Weight: 55kgs
Occupation: Personal Trainer.
Hobbies/interests:
Golf & rock climbing
First of all thanks for taking the time to provide our

readers with a closer look at how you got onto your
journey into the world of health & fitness and your
competitive figure career. How long have you been
working out with weights and following your
current health and fitness lifestyle?
I have been working out with weights for about 12 months
following the birth of my youngest child Indy-Rose. I have
always enjoyed being fit prior to this by taking part in lots
of group fitness classes over the years, however I have
achieved the biggest gains & results that classes would
never given me over the last 12 months by lifting weights.
Being a young mum how do you manage your time to

fit all the training, diet prep and everything into your
schedule before a show?
It just comes down to preparation, good time management
and establishing a routine I always prepare most of my
meals the night before and have my gym gear ready set
out for the morning, that way there are no excuses and
you dont have to think, just do!
A lot of women are scared of weight training having
Did you or do you still participate in any other

sporting activities, if so can you share some of your
sporting history?
I absolutely love playing golf and picked up a golf club last
weekend playing a round for the first time since the birth of
Indy BLISS my how I have missed my golf!
I also enjoy outdoor rock climbing however I havent had
the opportunity to climb for quite some time due to family
commitments however come the warmer weather Ill be
out there again up a rock face!
Who or what inspired you to step on stage in your
first figure competition? Can you recall your first
experience and how did it feel?
My first journey to the stage in October 2011 was quite
accidental actually and completely unplanned. I was
training to get back into shape after the birth of my
youngest child Indy-Rose when my trainer suggested I
compete in a local INBA competition the following month
so on my 36th Birthday 4 weeks out having never been
to or seen a competition before I decided to enter, learning
how to pose the night before! To my surprise I took home
1st Place Novice Figure qualifying for the Nationals a week
later where I also took home 1st Place Novice Figure a
memorable moment sharing the stage with 19 amazing
women. This led me to compete in the Natural Universe a
week later where I took home 2nd Place Novice Figure and
again the following week at the WNBF Asia Pacific where I
again placed 2nd So a HUGE and very memorable month
which was to be the beginning of a very successful career
in the sport opening many doors creating a career for me
in the industry I have fallen in love with!
So you have competed in a few figure events, with
the most recent victories being the 2012 ANB Asia
Pacific where you took out the Novice short figure
and Masters Figure categories, how did it feel to
capture these titles in such a prestigious event?
It felt amazing to share the international stage with so
many incredible women in such a prestigious event the
largest competition I have ever competed in a phenomenal
number of world class competitors! So to achieve
30
Photo by Rob Bell
the thought that they will turn into the

incredible hulk, what are your thoughts on
this?
If only that were true!... I have to train like an animal
to make the smallest gains... Training with weights
gives you shape and makes your clothes sit better
even when you are carrying extra weight whats
scary about that?! Training with weights supports all
other athletic and functional movement I can run
faster and longer, stand and sit straighter and taller
and feel physically capable and strong!
Do you have an offseason or prefer to stay in
shape all year round? Are there any benefits for
bulking up in your mind?
I dont believe you need to bulk up... I do enjoy a
more relaxed approach to my diet when not
prepping for a comp, I enjoy the occasional bottle of
wine with my meals and dinners out with friends and
family. I enjoy working out all year round in the gym
with weights and do incidental cardio walks with the
family and bike riding, golf and rock climbing are my
other passions.

Can you provide an overview of what your
current training program consists of, split
routines, cardio work?
My current training program is fairly loose at the
moment I weight train Monday to Friday round
10:30am and my split changes from week to week
depending on how Im feeling and looking. I am
working on building up my shoulders a little more as
well as my back.
Do you have any special techniques you can
share that work well for you?
I am enjoying doing minimal cardio and try to do 4
minutes of sprints in the morning first thing these
are intense and leave me feeling invigorated all day
and pumped for my gym session. I find these work
much better than doing steady state cardio and I am
able to get these done while the kids are eating their
breakfast!

How much is too much when it comes to
exercise, is there an overkill where it becomes
negative?
It becomes too much when your whole day is
completely consumed by it or if it is causing you
anxiety if you are unable to get your workout in.
Sometimes life happens and workouts suffer being
able to enjoy these days and enjoy it as a rest day is
the key, leaving you feeling energised and refreshed
for your next workout the following day.
What type diet do you follow and can you
provide an example of a typical days eating?
My diet varies according to how Im feeling however
4-6 weeks out of a comp its pretty much the same
macros every day starting the day with 150g meat &
31
v
30g of nuts comp prep is pretty much a paleo diet. Today
for breakfast I enjoyed Quinoa & Pysillium Husks cooked
with protein powder and water for breakfast with a handful
of walnuts and an organic full cream latte, an apple on the
way to the gym, BCAAs & carb powder while working out,
a protein shake and glutamine immediately post work out,
greek chicken casserole, veggies and brown rice for lunch,
greek yoghurt and protein cereal snack, Kangaroo fillet with
spiced sweet potato wedges and roast cauliflower popcorn & a
shared bottle of nice red, a casein protein shake before bed.
Whats your take on the high protein diet, does it work
for you? And is there a danger in lowering carbs too
much when trying to lose weight?
Protein is great and is the building blocks for quality muscle
however I am learning that its very important to maintain
a good balanced amount of the right carbs in your
diet. I believe the more extremely you restrict your
carb intake the more at risk you are to experience
severe post comp depletion, binging and post comp
metabolic ailments. The same goes for fats
dieters often report feeling depressed, this is usually
not from lack of carbs but infact lack of fat it is so
important to have a steady stream of quality fat in
your diet I cook everything in either organic
butter, coconut oil or macadamia oil.

Is it possible to strike a happy medium where
you can still look great all year round yet not
deprive yourself too much?
Of course it is The stage physique of a figure competitor

is not a maintainable physique and unfortunately a lot of
competitors struggle with this post comp when the inevitable
normal amount of body fat returns. To get to that stage
percentage of body fat it requires a huge amount of
dedication and focus which at times is all consuming it is
unrealistic to maintain. It can be quite a harsh look out there
in the real world when you are dropping kids off to school
with veins & muscle popping out from underneath your skin
people generally say they prefer my look with a bit more body
fat and so do I especially in winter as its definitely warmer!

Do you supplement your diet, and how necessary do
you feel supplements are for those looking to transform
their body?
I do supplement my diet and as I am very new to this sport I
am experimenting with various supplements
to find out what works best for me. I dont
use any artificial stimulants or pre workout
supps coffee is my pre workout! My
favourite supplements at the moment are
Magnesium (oral and topical) multivitamin, B12, Vitamin C, Glutamine, BCAAs,
Vitamin D, Glycine powder when Im
competing I have more specific
supplementation.

We all have stubborn body fat that
always seem to stick and not want to
let go, do you have any secrets on how
to blast those stubborn areas?
I have discovered sprints help me blast any
stubborn fat roughly 4 minutes of hell 6
times a week, over and done with while the
kids eat breakfast! Sprints leave my
nervous system really switched on ready for
a heavy weights session.
Photo by Rob Bell

What are The three best
exercises for the butt and
thighs?
Without a doubt deadlifts and
squats ass to grass!

What do you feel is the
biggest obstacle that
prevents most people from
realizing their full potential?
And how can they overcome
that?
I feel the biggest obstacle
people face preventing them
from realising their full potential
is nutrition and the personal
association with food and
emotions. You cant out train a
bad diet, so I believe in order
to realise you full potential you
have to get your nutrition right.

What are your future goals
in respect to the competitive
stage?
My next goal is to compete in
Las Vegas Musclemania.
I decided to enter the ANB Asia
Pacific with a goal to do well and
qualify for Musclemania.
When it comes to actual
figure events is there
anything that you feel could
be improved to make things
better for both the
32
athletes and the audience?

I think its important to have a venue where there is
enough room for the competitors to set up back stage with
their helper, a place where they can leave their bags and
pump up equipment with lots of mirrors to touch up hair,
makeup, tans and to pump up. It is becoming a trend for
competitors to enter more than one division so having this
kind of set up would be ideal for those competitors. If I was
organising an event of this nature I would also ensure that
there were healthy snacks available fruit platters, salads
and a platter with a variety of protein options. These bodies
have been eating so clean that to load up on junk at this
time is quite toxic to the body and leaves you feeling pretty
crappy I know this from experience!

Time is precious these days how do you fit everything
in yet still have some time to relax with family and
friends?Any tips?
To fit every thing in I make nutrition and exercise part of
my daily routine I like plan ahead with my nutrition and
food preparation and enjoy shopping and cooking for our
meals in advance. The gym fits in with my morning after
taking Phoenix and Porsche to school, Indy and I head to
the gym mid morning where Indy enjoys her play time in
the crche as much as I enjoy my play time in the weights
room! I dont workout on the weekends and dedicate this
time to my family and catching up with friends - Its all
about balance, and after having two days off, Mondays is
my favourite and strongest day of the week no
mondayitist for me!
How important is mental fitness when it comes to
achieving goals and what do you feel are the three
most important character traits?
Absolutely important, just as strength training, cardio and
stretching are the three core fundamental components of
physical fitness (along with healthy nutrition and adequate
sleep, of course) there are three crucial fundamental
components of mental fitness affirmation, visualisation
and relaxation.
Finally is there anyone you wish to thank who has
played a role in your success to date?
I would like to thank the love of my life and soul mate
who has supported me in all my personal endeavours by
initially getting me into the gym to train with weights, by
never complaining about my at times strict dietary needs
and training schedule, by travelling from state to state as
my support person all the while with a baby on his hip, by
financing this incredibly expensive sport and believing in
me always! My children have also been always encouraging
and ever proud, I love to show my children that anything is
possible if you believe it to be!
I would also like to thank my two awesome coaches
Mareike Bout and Mark Ottobre their guidance, belief,
knowledge and support resulted in outcomes that far
exceeded all my expectations. And last but certainly not
least I would like to thank my amazing sponsors The
Australian Institute Of Fitness, they have been an amazing
support and have put me through a full scholarship
enabling me to now create a career in this industry that I
have fallen in love with. I recommend their courses for
anyone serious about working in the fitness industry.
I would like to thank my latest sponsors, NHanced Nutrition
who are supporting me in my future as a figure competitor
and provide me with all my supplement needs.
Thank you to you Steve for giving me this opportunity to
feature in your fabulous magazine!
Photo by Rob Bell
33
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35
By Steve Jones
36
Do you know how to bring your all time best shape

and presentation to the competition stage?
reparing for your first Bodybuilding,

Fitness or Bikini Competition is by no
means an easy task. It takes many
months of determined effort both
in and out of the gym. The journey
is tough, especially the dietary side
where sheer will power is tested over
and over on a daily basis. It takes both
strength of mind and body to produce a winning
physique come competition day. At this point I am
taking into consideration that you have done your
homework when it comes to the bulk of your contest
preparation, you are on track and just looking to gain
that winning edge to bring to the
stage.
This is the point where you have the
power to move in one of two directions.
Its a point where a good number of
competitors fail because they start
second guessing themselves. This is
usually brought on by nerves and lack of
confidence in your own ability.
Seeking too many opinions at a time
when you really should be sticking to
your guns and running with what feels
right for you, or at least listening to just
one experienced person who has the
confidence to guide you to victory.
There is absolutely no place for
confusion, nerves or self doubt when
it comes to making a successful stage
debut. You have to be 100% confident in
your approach otherwise it will show on
stage.
The truth is if you are looking soft 2 weeks out no amount

of playing with water, salt or cardio will whip you into shape.
Hence when it gets down to the wire you need to be prepare
to be prepared!
2. Monitor your Carb Intake
The leaner you get the more sensitive your body becomes to
carbs, science calls it Insulin Sensitivity. This means you can
actually ingest less carbs than what you did when you first
started your preparation. There are a number of things that
govern this, these being the amount of exercise you perform
and the types of carbs that you consume. Science has shown
that weight training enhances insulin sensitivity for days after
an intense workout. This is a good
thing because it means your body
is a true muscle building fat
burning machine and all you have
to do is keep stoking the engine to
keep it firing.
If you feel and look a little flat
increase your carb intake by
25gms. You will be amazed at
what a difference this small
amount makes, this is because
your insulin sensitivity has
increased and your body utilizes
the carbohydrates at a much
greater efficiency ratio.
If you wake up one day and you
are holding a little water, drop
your intake by 25gms. Once again
you will be surprised at what a
difference a minor change can
make. By continually tweaking and
making small adjustments you
can prevent your body from either
smoothing out from too much
carbs or flattening out from too
little. At this point easy does
it are the key words. No drastic
changes are required if you are
already looking on the money.
Do you feel you are on point and stage

ready?
Your answer should be a bright and

positive- yes! If your answer is no, dont
worry I am going to help you iron out
any sense of self doubt by sharing some
of my 30 plus years of experience of
both competing and coaching thousands
of aspiring competitors. I want to keep
this concise so I will run through each of
the elements that I feel are imperative in
staging your success.
3. Water Damage
1. Prepare to be Prepared!
Sounds dumb right? Its not because

before you can prepare for the final
battle you have to be armed with heavy
artillery. Meaning you have to be on the
mark at least 2-3 weeks before your big
show.
At the 2-3 week mark your body fat
percentage should be down to low single
digits for guys and lower double digits
for girls. The biggest mistake made by
the majority of competitors is trying to peak on the day of
the show. The margin for error is just too high and leaves no
room to fine tune over the last 2-3 weeks. If you are
stage-ready 2-3 weeks out you can essentially cruise into
the show making minor adjustments gradually tweaking both
your training, diet and water intake as the event approaches.
37
I dont want to sound clich but I

am going say it anyway If its not
broken dont try and fix it.
I have seen so many competitors
screw things up by playing god
with their water intake before an
event. Why? Because Joe Schmoe
down the gym convinced them to
flood their body with 12-15 litres
of water every day leading up
to the show! Yes, water damage
indeed because thats exactly
what it creates in the human
body- damage!
Trying to manipulate the delicate balance of intra cellular
water (in the muscle) vs subcutaneous water (under the skin)
can result in total disaster if not death. If you dont believe
me Google it, there have been a number of cases where
people have died from the over consumption of water.
4. To carb or not to carb?
Water intoxication, is also known as water poisoning or

dilutional hyponatremia, it is a potentially fatal disturbance
in brain functions that results when the normal balance of
electrolytes in the body is pushed outside safe limits by
over hydration (i.e., over-consumption of water). A word of
warning no competition is worth risking your life for,
especially when there is no scientific proof at all to back up
the efficacy of water-loading! The truth is if you still have
a substantial layer of fat covering your body no amount
of water tactics will bail you out. If anything the excessive
consumption will make you look worse come comp day.
Carbing up is a practice
mainly used by
Bodybuilders and some
figure athletes in an
attempt to get their body
to super-compensate and
store additional glycogen
in their muscles. This
is done in the hope to
achieve a fuller, tighter
and more shrink wrapped
look with enhanced
vascularity. Does it work?
Carbing up is a little like
Russian Roulette, you
load your barrel with
food and hope it doesnt
My advice is to gradually taper your water intake as the

event approaches. If youre regular intake is 4 litres and
your comp is on Saturday. Cut down to 3 litres of
Wednesday before the comp, to 2 litres on Thursday and
1 litre on Friday. On comp day you should just be sipping
water. This is a safe and effective way of drying out without
killing yourself. If you want to gain a little extra
dryness try adding 2-3 short black coffees through the
day as coffee acts as a natural diuretic.
There is
also a topical cream called Thiomucase

that can help drop an extra 20-30%
more water from under your skin
(within remaining fat cells) and
also improve skin tightness
and vascularity. The cream
is somewhat of a rare
commodity these days
but if you can get
your hands on
some it does
work quite well
if your body fat
percentage is
already on the
lower end of the
scale.
kill your chances of taking home

a trophy. Is it worth it? This all
depends on whether you are
prepared in the first place and
whether you have the intestinal
fortitude to risk 12-16 weeks of
hard grueling gym sessions and
dieting!
My personal thoughts on this
subject are somewhere in the
middle. Yes it does work
sometimes. Then other times it
can blow your chances. I have
successfully eaten what would
considered to be truck loads of
junk the night before a
competition only to look
absolutely shredded on contest
day. But and there is one big but, I was extremely ripped
and dry before I splurged on this junk frenzy.
What does this prove? First and foremost it says that when
you are on point and ripped up to the max a bit of junk food
does not hurt your conditioning, in fact it improved mine!
How many times have you heard a competitor say that they
looked so much better the day after the show, after they
stuffed themselves with pizza and ice-cream and everything
we wouldnt usually eat!
Do I advise everyone to do this? NO! If I cant actually
review a competitors condition I will not recommend this
approach. Instead I would recommend a play it safe game
plan. Adding 200 -300gms of white potato spread over the
course of a day and a half before the event. In most cases
this will be enough to provide a sufficient effect without
any overspill. In any light this information is probably only
relevant to bodybuilders and possibly figure athletes.
There may be a slight benefit for male Fitness Models or
Muscle Models but the risk to benefit ratio has to be taken
into consideration. Yes you may gain a little muscle fullness
but the detail you lose may not be worth the risk!
38
5. The Magic Tan
A white body on stage reflects every beam of light that is

directed towards it. Without a good solid tan you will pretty
much glow on stage, but it wont be a healthy glow. It
constantly amazes me why competitors spend weeks and
months busting their ass in the gym and then walk on stage
with either no tan or an extremely shabby one. A great tan
adds that all important finishing touch to any competitor,
whether you are a bodybuilder, fitness model or bikini model.
Darker tans absorb bright
stage lights and create the
illusion of deeper lines and
definition, not to mention
a great tan looks so much
healthier.
Whats the secret to a great
tan? There are two options,
purchase a high quality contest
colour and have someone
you can trust apply the tan
the night before. Or pay for a
professional contest spray tan
by a reputable company that
has produced excellent tans in
the past.
colour. Make sure they fit well and dont hang off you like and
old sack!
The way you hold yourself on stage, posture, stance whatever
you like to call it is vital. Make sure you familiarize yourself
with each prospective organizations rules before you hit
their stage. Once again this is all part of being prepared to
prepare. If you jump on stage and start sticking your butt out
and performing like a porn star you may find yourself getting
points deducted, which may indeed cost you a top
placing in the event.
Hair, make-up and the finishing touches are all
extremely important in a Fitness Modeling event.
These elements provide those small but all important
finishing touches on your work of art.
A word of advice if you are not confident to do your
own hair and make-up hire a professional that can
bring out the best in you. The small investment you
make may just make the difference between winning
and placing.
Final word
One of the biggest mistakes

when it comes to tanning is
leaving it to the last minute
and trying to slap on some
colour back stage just before
you go on. Big mistake! All
you should be worried about
backstage is pumping up and
getting a little oil on your body.
Backstage tanning just adds a
whole element of stress that
you should not have to deal
with. Remember what I talked about earlier in this article,
prepare to be prepared. Your tan is part of your preparation
and can make the difference between you winning or placing.
Please dont risk weeks of hard yacka because of a bad tan.
6. Shine on stage
No I am not talking about applying oil I am talking about

showing your personality in a vibrant and classy manner.
How you conduct yourself on stage can make or break you
especially when the stage is highly competitive, which in most
instances it usually is. Looking confident and engaging the
audience is an art, there is a fine line between cockiness and
arrogance and charisma! The secret is subtle movements not
overly dramatic antics that begin to annoy both the audience
and judges. The first people you dont want to get on the bad
side of are the judges!
A great smile goes a long way, but dont force it, let it come
from within. For the bodybuilders, make sure you smile when
you pose and make the pose look easy. Dont pull hideous
faces and make posing look like hard work! This once again
comes back to preparation. A bodybuilder should be
practicing their posing for at least 30 minutes per day 8
weeks prior to a show. This way when you hit the stage you
are comfortable with the poses, you dont look like mother
hen trying to lay an egg and can hold the poses without
bursting a blood vessel.
For Fitness Models stage presence is even more vital as these
events are judged on overall appearance, the total package.
If you engage the judges and audience with a warm smile
and subtle movements you have half the battle won.
Choosing the right apparel is also vital for a Fitness Model.
Choose clothes that complement your skin, hair and eye
39
Preparing for a competition is an amazing journey.

A journey that should be enjoyable and provide a
sense of achievement and accomplishment at the
end no matter whether you
win or place. It takes a lot to
get up on that stage, weeks
and months of hard work and
dedication invested into staging
your success. Before your next
show write yourself a checklist
and if you take one thing from
this article let it be the words
Prepare to be prepared.
Name: Mark Robinson |
Height: 178cm |
Weight: 75kg
Age: 26
Location: Gold Coast, Australia.
natural events in the world the Muscle Mania Fitness America

weekend in Vegas this November Im holding thumbs.
In addition though, I aim to fully incorporate Fitness Modelling
and Natural Bodybuilding into my Dietetics career whereby I
continue to put my knowledge of nutrition into practise when
competing and also establish myself as the leading Dietitian
(Health Man Mark) amongst the Fitness Industry.
Occupation: Accredited Practising Dietitian

Years in the fitness industry: 2 years
What made you get into fitness modeling?
Fitness Modelling for me provides a bridge between the
theoretical side of health and the practise of health; for me a
fitness model resembles a healthy lifestyle of appropriate
knowledge, necessary characteristics for success (self-discipline,
enthusiasm, patience, commitment) and combining these into real
life practise to demonstrate health in a visually appealing way.
Though my parents tell me I was posing and cat-walking from the
age of threeso maybe it was always just inherent within me.
Competition Titles/achievements?
2006 Manhunt Gold Coast - Winner, Nationals - 3rd Place, Nationals
Swimwear - Winner
2010 ANB Qld Titles 3rd Place U80kg
2010 NABBA Qld Titles 3rd Place U80kg
2012-2013 Fitness Model and Nutritional Contributing Editor
2013 ANB Asia Pacific International 2nd Place Muscle Model
2013 ANB Asia Pacific International 3rd Place U80kg Bodybuilding
What type of diet do you follow leading into a Fitness
Modeling event?
Fortunately I enjoy clean foods and thus my diet is well balanced all
year round. Of course this comes with the profession of a Dietitian
as I feel a responsibility to practise what I preach day in and day out
and therefore look the part.
Though 6 weeks out from an event or photo shoot I like to make a
few changes to my general diet, which revolve around creating a
shock to the system to speed up metabolism; increasing green
vegetables to at least 5 cups daily, removing dairy apart from
occasional Chobani fat free natural yoghurt, reducing Carbohydrate
portions and eliminating them totally from dinners as well as
restricting choices to only oats, brown rice, sweet potato, corn,
beans and quinoa, and increasing Protein portions and frequency so
as to provide muscle gains whilst losing fat.
How many days a week do you train and what do you feel is
more important when it comes to achieving a fitness model
body, weight training or cardio?
I typically train 6 days a week, resting (and meal prepping) on a
Sunday. Though I dont necessarily believe I need to be training so
often, rather I do it because I love it it is my sport and social time.
I believe weight training is more important for me, though I still
always include at least one maximal intensity spin class a week and
one body pump toning class a week. The type of weight training I
follow is strength based going as heavy as possible for 10 reps one
week, 8 reps the next, 6 reps the next and lastly 4 reps, before
beginning the cycle again only heavier. I credit my training partner
& personal trainer Rob Quatro (FreedomPT) for this style of training,
which I have reaped rewards from.
How has fitness changed your life?
Fortunately, fitness has always been a part of my life through sport,
sports coaching, gym training, Fitness Modelling and Bodybuilding.
Fitness provides me with friendships and a sense of belonging to a
team, fitness provides goals to keep me motivated, fitness teaches
me commitment and dedication, fitness breads discipline in all areas
of my life, and fitness gives me confidence and provides me with
rewards for hard work.
Future goals in the fitness industry?
My goal is to make the Las Vegas Team either as Muscle Model or
Physique Bodybuilder! All year I aimed at being in my best shape
ever for the recent ANB Asia Pacifics to put myself into a position to
be selected to represent Natural Bodz Australia at one of the biggest
40
obert Bell
Favourite motivational quote?

Your Attitude will almost always
determine your Altitude in Life.
41
obert Bell
WORKOUT EFFECTS OF SUSPENSION
FACTS:
S
TRAINING ON GROWTH
HORMONE RELEASE
uspension training is a relatively new mode of

exercise that uses the exercisers own body
weight as resistance. Suspension training
employs an assortment of upper and lower
body exercises which all require the individual to
maintain balance while performing the various
exercises. The purpose of the study was to determine
the growth hormone axis responses to a single
suspension training workout.
Twelve recreationally active (structured exercise at least 3
days/week) males (22.0 +/- 0.7 years, 176.7 +/- 2.3 cm,
79.4 +/- 3.0 kg, 13.6 +/- 1.3% body fat) completed two
suspension training familiarization workouts prior to testing.
For sample collection an IV catheter was placed in a forearm
vein prior to a 60 minute suspension training interval workout
that consisted of 23 exercises performed for 30 seconds each
followed by 60 seconds of rest. Blood samples were collected
pre, mid, post, 30 min, 60 min and 120 min post workout.
Serum samples were analyzed in duplicate using
commercially available ELISA kits.
42
RESULTS:
There was a 4.5-fold increase (p = 0.008) in growth
hormone (GH) from pre to mid, a 6-fold increase in GH from
pre to post (p = 0.006) and a trend for an increase in GH
(p = 0.07) from pre to post 30. There was a trend for an
increase in insulin-like growth factor (IGF)-I (p = 0.06) from
pre to post 30 and a trend for an increase in IGFBP-3 (p =
0.07) from pre to mid.
CONCLUSION:
The data indicates that a suspension training workout using
the recommended 30 sec:60 sec work:rest ratio is sufficient
to stimulate HGH release in recreationally active young adult
males.
Practical Applications:
This evidence supports the use of suspension training as
a stimulus for anabolic hormone release, suggesting this
is a viable alternative to traditional resistance training for
stimulating the anabolic hormones that support recovery and
muscle growth.
Ref: 2011 National Strength and Conditioning Association
43
WORKOUT WHAT IS THE BEST

CHECKLIST MUSIC TO WORKOUT TO?
any people enjoy listening to music while exercising. However, did you
know that the type of music you listen to can have an impact on how
much exercise you do? For some people at least, the right workout
compilation can be almost as effective as a personal trainer when it
comes to developing the motivation needed to work harder, go faster, lift heavier.
Many gyms are already using this theory, and have been doing so for years. Spinning classes,
Body Pump and fitness classes such as kickboxing and aerobics use music to help motivate. It
works.
Music is Essential to Peak Performance
Over the last decade Dr Costas Karageorghis, a Sport Psychologist from Brunel University, has been
studying the relationship between music and sporting performance or in academic terms, the
psychophysical and ergogenic effects of music.
Costas is not just a theorist though, for 4 years he was head coach of the Great Britain Students
athletics team and is still a manager and coach of the Brunel University Athletics Team, so he can
put his theories to test on a regular basis.
Costas describes music as a type of legal performance-enhancing drug and that peoples
emotional response to music is visceral the emotional response starts in the gut, it is almost
primeval.
Of course, this realization is not new at all Armies have marched with bands for centuries, from
brass bands in the British Army to US Army marching songs, to medieval battle drums used by
groups as diverse as the Vikings and Japanese warriors, to Samba music in Brazil which keeps
crowds dancing all week through carnival and Zulu warriors beating their shields, people have used
music and percussion to motivate and ultimately enhance performance.
PEOs - Are You Getting Enough?

Our bodies require special fats that make it possible, among other important functions,
for sufficient oxygen to reach the cells.These special fats are highly oxygen-absorbing,
and are called EFAs.
PEOs consist of parent omega-6 and parent omega-3. Parent means they are the
whole form of the essential oil as it occurs in nature before its broken down or built up
into any of its components, which are called derivatives.
Why are the parent forms - PEOs - so important?
EFAs sold in stores consist of manufactured EFA derivatives. Your body
Many of the E
doesnt need or want many of these derviatives, because it makes its own derivatives
out of the Parent Essential Oils ( PEOS ).
Our bodies cannot make PEOs they must come from our diet. Unfortunately most food
processing destroys the all important oils often converting them into harm full trans fats.
YES PEOs provide a perfect solution to get these all important oils back into your
diet the way nature intended in a 100% organically produced supplement.
Available from Australian Natural Bodz online emporium or call 07 55 930 753
for all wholesale and retail enquiries.
44
Music To Motivate And Stir Emotion

Costas explained that music should not merely
provide a good beat to exercise to, but it also
needs to stir emotions and memories. Music is
a very personal experience and the best
workout tunes are those that are meaningful
to an individual.
As a simple and often used example,
training music from the Rocky 1 (composed
by Bill Conti) can evoke so much emotional
energy that a Rocky fan will immediately want
to get up and start running up flights of stairs.
However, for somebody who has never
watched a Rocky film,
the music sounds like little more than a theme tune to a
70s TV show. For the Rocky fans the combination of the
percussion, electric guitar, vocals and brass section come
together to produce a very powerful piece of music.
However, many of the songs from the Rocky
movies motivate those who have loved the films and had
an interest in boxing training. Survivors Eye of the Tiger
can motivate just as well. The steady guitar riff
combined with dominant drum beat, which
utilises all the symbols, provides an
excellent intro before the bass and
lyrics take over. In fact, if you are
looking for a good workout soundtrack
you cannot go far wrong with the Rocky
Soundtrack. It includes the classic
Training Montage, Burning Heart, Going
the Distance (great to get you in the
mood), Gonna Fly Now and many
others.
Musical Blinkers
Another important role of music is that
it helps to improve an athletes focus by
blinkering out all other distractions. In
the same way that a race horse may
wear blinkers to prevent it being
distracted by other horses or the
cheering crowds, music can block out
conversations and other noises that
interrupt your rhythm when exercise.
Even a short interruption can reduce
the intensity of a workout and the
long-term effect of experiencing
interruptions when exercising can
be reduced levels of fitness.
Move To The Beat
This may not be true for everybody, but
most people really do work harder when
they exercise to the sound of familiar
and energetic music. Dance music or
heavy rock are often the preferred
musical genres, both providing a solid
rhythm and clear beat.
Dance music is engineered (or
composed) for dance. Many tracks have
a tempo to match heart rate during
exercise, as this can make some
clubbers feel more in tune with the
music dance to the beat.
Music has the power to move us, both
emotionally and physically. So plug
yourself in and get fitter and leaner
than you could ever imagine!
45
NEGATIVES FOR POSITIVE RESULTS
ifting weights seems like a simple process where

you move X amount of iron from A to B in a
controlled fashion, but is there more to it than
meets the eye? There certainly is, in fact having a
clear understanding on how your muscles react to
various repetitions is vital for success in the gym.
In old school terms and to simplify things right down to the
basics there is a positive part(concentric) and a negative part
(eccentric) to any exercise. For example in the barbell curl
when you curl the weight up to your chest you are
performing the positive
part of the movement and
when you lower the weight
the negative or eccentric
part of the movement.
negative part of the movement can really take your workouts

to an entirely new level and help you bust through any training
plateaus you may be experiencing.
For example next time you are training legs jump on the 45
degree leg press and focus on the negative side of the
movement, lowering the weight over 4-5 second time period
followed by an explosive push back to the start position. This
will throw a whole new level of stimulation onto your quads,
they will burn like crazy and you will experience an out of this
world muscle pump.
The key to building an
impressive physique is
using the weights as tools
The big question is

what part of the
exercise
produces the greater
effect on muscle
anabolism? According to
the latest scientific journals
the eccentric part of the
exercise is associated with greater muscle damage when
compared to concentric and isometric contractions. This
manifests as Z-line streaming, which current research
suggests is indicative of Myofibrillar Remodeling
(MyoD mRNA).
to make the exercise harder to

perform not easier! Easy does
not equate to real-time results
on any level, no matter if its
running a successful
business or building an
outstanding body!
It has been shown that MyoD mRNA expression is

specifically upregulated by eccentric contractions,
or the negative part of the exercise.
Everytime you hit the gym

keep a clear picture in your
mind that there are two sides
to an exercise, the positive
and the negative. This is
one time that being negative
actually produces a significant
positive! Give it a try.
Lowering the weight in a controlled fashion when

performing a set of barbell curls will indeed
produce a much greater anabolic response than
simply letting the barbell fall quickly back to the
start position. The same applies to any exercise
you perform, bench press, squats, leg press,
shoulder press etc, etc. In fact focusing on the
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TRIPLE TRICEP BLASTWORKOUT By Steve Jones
t goes without saying most guys that hit the gym want to build a great set of
guns to fill out their shirt sleeves. Most novice trainers tend to think Biceps
when it comes to hitting the weights, however the bicep muscle only makes up
one third of the upper arm girth, where is the tricep muscle actually makes up
close to two thirds of the arm size!
So why spend hours blasting a smaller muscle like the biceps that only attributes to
one third of your arm size! The logical approach is to focus on building the muscle that
occupies more real estate on your arm - the tricep muscle. If you are really serious
about building an impressive set of guns you should hit the triceps with much more
effort and a varied array of exercises. I am going to share one of my tricep workouts
that works wonders for building massive horse shoe triceps. I like to call it the Triple
Tricep Blast because it hits the tricep muscles from all angles and produces a massive
pump in the upper arm.
I generally work my triceps after a larger muscle group like chest or shoulders as this
helps warm up your elbows and avoid any injuries. The Tricep Blast involves three
movements, the dumbbell kickback, the lying dumbbell french press and the palms up
tricep pushdown. Each exercise is done in a tri-set fashion with no rest between each
exercise. Believe me its not easy but it will build you a great set of triceps if you give
it 100% intensity each time you perform the workout. Ok lets get started and build
those massive croissant like triceps.
We are going to start with the Bent over Dumbbell
Tricep Kickbacks where we will perform the
movement one arm at a time so we can focus on
the tricep muscle.
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We want to use a weight where you can get around

8-10 reps, not that light that you can just keeping
pumping them out rep after rep. You want to fail at
around the 8-10 rep mark. One of the secrets on
making this exercise work effectively is to keep the
exercise moving in a rhythmic fashion. This helps to
pump a lot of blood into the tricep muscles. Perform
one set each arm and then its time to move on to
the next movement.
June Meyers
Paul Foote
Next up is the lying dumbbell tricep extension or

skull crushers as they are often known. I find
performing this exercise on a 30 degree incline
bench works much better and allows for a good
stretch at the lower point of the movement. You
should be holding the dumbbells with your palms
facing each other and lower them to the sides of
your head. Once again we want to blast out 8-10
repetitions of this exercise to really blast the triceps.
Ok now your triceps are beginning to burn, we are
ready for the third and final exercise the palms up
tricep pushdown. This is a great movement for
hitting the far outer head of the triceps and the
lower outer area. Once again find a weight that
allows 8-10 repetitions to failure and then finish
with a 5-6 partials where you push the triceps for
that final pump and burn. Dont stop yet, no rest
for the wicked or should I say no rest for those who
want huge triceps! You have another 3 sets of each
to perform one after each other with no rest! Yes,
no rest at all.
Thats why I call this the Triple Tricep Blast, its not
for the faint hearted but it is for those that
really want to build an impressive set of guns with
triceps that hang of the bag of your arms like t-bone
steaks. Give it a try you will thank me for it, when
your arms start to grow like never before.
47
TIPS
6TO MAKE
DIETING
EASY
How to Kick your
bad habits for good
48
ts a well known fact. You cant out-train a

bad diet. A great looking body is built by
consistently applying sound principles to reach
your chosen goals, and a solid diet is a huge
factor for losing fat and building muscle.
Essentially the results you get from your
training are at the mercy of what you eat. No one
likes the word diet!
Dieting leaves many of us frustrated and stumped about
whats actually going to work once and for all. We slave away
at sticking to the rules of a particular diet method, waiting
for the promised results.
While some of us can conjure up the strict discipline to
adhere to what weve been told, we often find that we keep
failing at it despite our good intentions and repeated
re- starts. Regular rigours of life just get in the way leaving
our willpower with massive dents in it.
For the average trainee with a family, busy schedule, and

work commitments, getting lean and ripped starts to feel like
more like a dream than a reality. Everything concerning our
diet plan brings out thoughts of sacrifice and denial.
Everything begins to revolve around what we cant eat, not
what we can eat! We start to feel deprived and everything
starts to feel too much like hard work.
The only solution is to create a strategy that fits your
lifestyle. As long as you are armed with a combination of
strategies that suit your schedule and your goals you can
effectively save your sanity yet still achieve that dream
physique you have always wanted.
Changing your diet doesnt have to be an overwhelming
exercise that changes your entire life, as long as you know
what to focus on. A lot of popular nutrition dogma is either
unnecessary or downright wrong.
When transforming your body, you aim to lose fat without

losing lean mass, and gain lean mass without gaining too
much fat alongside it. This is where a basic understanding on
how the basic macro nutrients react in the human body.
All the strategies below can be used in conjunction with each
other or added onto other specific protocols you already use
with success. Remember that the best plan in the world is
useless unless you can apply it consistently.
Bellisle et al. found that when measuring 24-hour energy

expenditure, there was no difference between frequent small
meals or infrequent large meals.
Similarly, Verboeket-van de Venne and Westerterp compared
2 meals versus 7 meals per day, and found that again, there
were no differences in energy expenditure within the 24-hour
period. During the fasted period, there was heightened fat
oxidation because of the lack of available carbohydrates, and
increased carbohydrate oxidation after the first meal. Protein
oxidation showed no changes with either protocol.
Your body doesnt really keep a clock on food intake, as long
as youre meeting your needs within the 24-hour period. Your
muscles will not fade away with fewer meals, and neither will
your metabolism take a nose-dive. Specific meal timing is a
variable you can adjust to meet your goals.
For those trying to lose fat, intermittent fasting

methods where you eat more of your daily
nutrients in a shorter time frame, or alternate high
and low carb days, can allow you to stay in a
deficit easier.
The potential benefits also include higher satiety and reduced
cravings. If you struggle with tiny portions every couple hours
and can hold off better if you get to eat big, being flexible
with your meal sizes and when you eat them may help you
stick to the diet.
Intermittent fasting methods have the distinction of
being considered both the newest fad and the oldest dieting
strategy known to man. The good news is that science has
shown that meal timing can be flexible when overall
nutritional needs are met.
Eating six meals a day every two to three hours to boost
the metabolism and prevent a catabolic effects
is a myth. Your metabolism doesnt work
that way, in most instances 3 meals per day
is adequate.
The majority of your diet should be comprised of clean

foods lean proteins, grains, and vegetables. Those are
foods we often call clean. Though clean is rather
subjective, because you can still get fat on clean foods as
much as you can on junk food. Moderating the portions
and timing is critical to your success.
Hitting your total nutritional not caloric needs for the

day is more important than when you eat those
calories. It doesnt really matter if this is eating 6
meals a day or eating 3 meals a day. It also doesnt
matter exactly when, either. Although for those
looking to add lean muscle mass the meals taken
before and after your workout are the most important. The
myth of metabolic stoking through multiple meals every
couple of hours has been firmly debunked by science. The
research on the topic has grown over the years.
49
Natural Champion Aaron Hammond Photo by Steve Jones
6DIETINGEASY
TIPS TO MAKE
Traditional bodybuilding diets always lean towards specific foods

you have to eat for success the famous clean foods versus dirty
foods debate: chicken, fish,egg whites, broccoli, and oats.
It goes without saying boredom can set in quite rapidly and its
easy to see why many trainees struggle to stick to a plan based
on 4-5 food variants. Eating out, socializing, and your daily routine can soon
start to
centralize around what you can eat, or more so what you cant eat!
For overall health considerations, eating whole foods for the majority of your
diet is a good idea. But setting up macro goals means you have the freedom
to pick foods you enjoy and gives you a little room for some not so clean
foods. This translates into a good balance where you dont feel totally
deprived and can actually stick with your plan.
Making some room for the foods you like through macro tracking will make
dieting so much easier. It also makes complete sense from a physiological and
psychological point of view. Success stems from consistency not a short burst
of dwindling will power. Unless you are training for a competition where fine
conditioning makes all the difference you dont have to cut out all the foods
you love. We are human for god sake, we all love the occasional treat. The
key is moderating your total macro nutrient intake over the course of a given
period, day, week.
There is a lot of confusion surrounding evening carb consumption,

with the major consensus being carbs at night will make us fat. The
truth is carbs at night will make you fat if and only if your total carb
intake for the day is excessive!
There are one or two studies showing that eating the majority of your carbs
in the evening made no difference when it came to body fat levels. However,
its important to NOT take research out of context otherwise you will end up
fooling yourself into the belief that eating a huge bowl of rice or pasta at night
will not make you fat. Some folk only read between the lines and miss the
important small print that holds the true science.
Let me give you a quick and logical take on this. If youre total daily carb
intake is 200gms and you choose to eat that 200gms post workout which
50
happens to be in the evening, thats fine. However, if you

think you can throw down an additional 200gms of carbs on
top of your daily intake you are kidding yourself.
When it comes to enhancing muscle growth eating later in
the day in the post-workout window is superior to eating
them at other times of the day. Obviously this information is
only relevant if you workout in the evening.
Experiment with the timing of your carb intake, just ensure

that the total daily intake remains the same, merely shift the
placement of your carbs without increasing the quantity. The
only exception to this rule is for those preparing for a
bodybuilding or fitness event where extreme definition is
required. In this case you may find that shifting your carb
intake earlier in the day (mid afternoon) may produce a drier
appearance.
Helps to avoid night time cravings and promote dietary

adherence.
Carbohydrates do hold water in the human body this

varies on an individual basis. However, there are still a
number of variables these being training intensity, total
volume, environmental conditions and individual metabolism.
This is where a little experimenting has to take place.
Eliminates tiny dinners while your family or room mates

smash down rice and potatoes.
Convenience of eating when it suits you most.
A surge in carbs and protein will promote muscle growth

and recovery during sleep.
Imagine plenty of nutrients available as your Testosterone

and Growth Hormone levels peak in the middle of your sleep
cycle. A good nights sleep and solid nutrition equals more
muscle growth and recovery.
For many busy folk eating lighter during the day and bigger
at night is much more favourable.
If we cut through all the science and theories on

nutrition there is one thing that everyone tends to
agree on protein is the most important macro
nutrient when it comes to nutrition.
Protein is one of the most important variables for
fat loss, muscle growth, and diet adherence. As the king of
macronutrients, upping your protein is as close as you can
get to magic solution in any nutrition plan. Why? Protein is
the most thermogenic nutrient. Basically, your body spends
more energy processing protein than any other nutrient. It
also satisfies your appetite more than any other macro
nutrient.
Its the most valuable macro-nutrient for lean muscle growth,
and can be combined with both fat and carbs successfully.
A consistent level of protein in your diet cant be
underestimated. Aiming for at least 1.5 -2 grams per kilo
of bodyweight per day is the ideal scenario for the average
trainee.
It is very difficult for your body to convert protein into body
fat. Consider increasing your protein even higher to stack the
odds in your favour for retaining lean mass while trying to
shed unwanted body fat.
If you have a lot of fat to lose, setting protein at 2 grams
per kilo might not be realistic. Consider setting protein at
2 grams per kilo of your goal weight. So if you are 100kgs
and aim to weigh 80kgs, go off of 80kg for protein intake, or
160gms per day.
This all depends on your workout/daily schedule. On workout

days the most important times are pre and post workout,
so you may want to allocate a higher protein meal at both
of these meals. Then split the rest between the remaining
meals. Keeping in mind you should always include protein at
every meal, never eat just carbs on their own. The bottom
line is protein is your best friend when it comes to either
building muscle or shedding body fat.
When it comes to diet, you are the master of your own

destiny. There are no magical foods and there are no quick
fixes. The secret is finding a happy medium between a plan
that works and a plan that you can stick to. No diet plan will
be successful if you cant last more than 3-4 weeks before
blowing out and reverting back to old habits. Make changes
that you can stick to, experiment with the timing of your
macro nutrients and create a plan that works for you, not
against you.
51
52
53
SILK AMINO ACIDS:
MORE MUSCLE, MORE STAMINA

MORE TESTOSTERONE
f human athletes react as well to hydrolyzed silk

protein chains as mice do, theyll no longer need Aicar,
steroids of IGF-1. Even though a little nagging voice
tells us that gear sales are not likely to dip for the
next fifteen years, we are still excited about the article
on the new product that Korean researchers published in
Biological & Pharmaceutical Bulletin.
The researchers, working for Chungbuk National University
and Worldway manufacturer, gave male mice a daily
preparation containing hydrolyzed silk proteins. The
preparation, produced by Worldway, consisted of 34 percent
alanine, 27 percent glycine, 10 percent serine, 3 percent
valine and 2 percent threonine. Most hydrolyzed silk
peptides consist of a chain of 18-19 amino acids, so this is
probably true of the preparation that the researchers tested.
The mice were given doses of 50, 160 or 500 mg/kg silk
proteins dissolved in water.
Half an hour after administration, the animals were made to
swim for 30 minutes. A control group was given only water,
but also made to swim.
On days 14, 18, 28 and 42 a weight was attached to the
mices tail and they had to swim to the point of exhaustion.
The mice that had been given Silk Amino Acids held out for
considerably longer than the mice in the control group.
After 44 days the Koreans measured the concentrations of
cortisone [the inactive analogue of cortisol] and testosterone
in the mices blood, after a 30-minute swimming session.
The swimming reduced the testosterone level in the control
group mice, but in the mice that had Silk Amino Acids it
had increased. The effect was particularly noticeable at low
doses.
When the Koreans examined the body composition of the
mice after 44 days, they noticed that the Silk Amino Acids
had increased muscle mass.
As far as we can tell from the study, the mechanism behind
the performance-enhancing effect is two-pronged. To start
with, Silk Amino Acids protect the muscles against
damage from radicals that arise from physical exertion.
The researchers measured the amount of thiobarbituric acid
reactive substances [TBARS] in the calf muscle. TBARS arise
when radicals attack the fatty acids in membranes. Another
mechanism is that the Silk Amino Acids boost the production
of glycogen in the liver and the muscles.
The researchers used daily doses of 50, 160 and 500 mg/kg.
For an athlete weighing 85 kg that amounts to 4.3, 13.6 or
42.5 g Silk Amino Acids per day.
Reference: Biol Pharm Bull. 2010 Feb; 33(2): 273-8.
54
Model: Gino Aquino
MEET DMAAS
REPLACEMENT
F
DA has DMAA in its crosshairs, prompting manufacturers to seek out other

workout ingredients. The latest? Dendrobium extract from orchids.
As momentum behind the removal of DMAA from the supplement market
snowballs, many preworkout manufacturers are in search of new natural
stimulants to replace the contentious ingredient.
ErgoGenix CEO James Klein, for example, told Fox News in February that his
company had stopped using DMAA in its ErgoPump and ErgoBurn products
ahead of the curve, and instead uses N-Methyltyramine, a stimulant alkaloid
found in bitter orange. Bitter orange has its own demons a source close to
Nutrition Business Journal has quipped that the extract has more science proving
what it isnt than what it is. Venable LLP partner Todd Harrison told me last week
that synthetic forms of synephrine a bitter orange extract are likely to come
under similar scrutiny as DMAA.
IS YOUR HGH
SUPPLEMENT
BASED
ON SCIENTIFIC
RESEARCH?
IMPORTANT FACTS YOU NEED TO
KNOW ABOUT HGH SUPPLEMENTS:
Hgh formulation contains the exact
ratios of high grade amino acid peptides
used in the Isodori Study and also
includes acid buffers to ensure correct
PH levels in the stomach for optimum
absorption.
Formulation
But another extract has emerged as a new contender in preworkout

stimulantDendrobium nobile (or Dendrobium officinale), a type of orchid. One
of the 50 fundamental herbs used in traditional Chinese medicine, Dendrobium
stem extract appears in the popular preworkout Craze from Driven Sports. It
appears on Crazes ingredient list under the trademark Dendrobex. Interestingly,
Craze also uses N-Methyltyramineunder the trademark Citraminethough it
lists the source as Citrus reticulate, or mandarin orange.
According to Loren Israelsen of the United Natural Products Alliance (UNPA),
Dendrobium extract appears on UNPAs list of Old Dietary Ingredients
(ODIs)those ingredients on the market prior to the 1994 passage of the
Dietary Supplement Health & Education Act. It also appears in the book Herbs of
Commerce from the American Herbal Products Association.
The question, of course, is whether Dendrobex has been altered in any way to
change its status as an ODI. (Geranimine, for example, was the trademark that
chemist Patrick Arnold used to try to qualify synthetic DMAA as a geranium
extract.) If Dendrobex is at all altered, it would theoretically require a New
Dietary Ingredient (NDI) notification.
More on this as it develops.
55
Contact Powerzone Nutrition Direct for all

wholesale enquiries or to find your local retailer.
Phone: 61 7 55 930 753 Mob: 0410 169 595
Or Visit: www.powerzonenutrition.com.au
Email: admin@powerzonenutrition.com.au
DIINDOLYMETHANE
FIRST DEFENCE
AGAINST ESTROGEN
Facts abou
t
Diindoylymet DIM:
hane (DIM)
Indole-3-ca
is a compone
rb
of the Brassic inol (I3C) found in mem nt of
broccoli, ka a family. Most notably bers
le, and cauli
flower.
It has potent
metabolism effects on estrogen
an
relatively ba d is able to keep the bo
lanced (by pr
dy
drastic incre
ases or decre eventing either
In small am
as
es
in
es
tro
ou
aromatase en nts, it can both inhibit gen).
the
zyme (and
conversion
of testostero prevent
ne
and it can ac
t on more po into estrogen)
estrogen an
d convert th tent forms of
em into less
forms; this
co
po
effects of es nversion reduces the ov tent
trogen in th
erall
e body.
iindolymethane
(DIM) is the most
bioactive compound
in crucifers to help
defend women and men
against estrogens adverse
metabolites. DIM is found
in cruciferous vegetables
including: broccoli,
cauliflower, cabbage and
brussel sprouts.
DIM is derived from Indol-3

carbinol (I3c), which is
synthesized from parent
glucosilates found in
cruciferous vegetables.
Early studies in animals
revealed that supplemental
DIM, IN3 and a high intake
of cruciferous vegetables
helped prevent chemically
induced cancer. DIM, which
has been used since 1987
in animal studies, proved to
be non-toxic and a potent
aid against estrogen adverse
effects.
The mechanism by which DIM induces its beneficial actions
has been shown to involved a reduction in estrogen
receptors activity, promotion of healthy estrogen metabolites
and support for selective cells apoptosis (cell suicide), which
removes damaged or sick cells.
Early studies in animals revealed that supplemental DIM,
IN3 and a high intake of cruciferous vegetables helped
prevent chemically induced cancer.
Supplemental use of DIM in humans helps shift estrogen
metabolism to favour the production of 2 hydroxy or 2
methoxy estrogen metabolites over 16 hydroxy or 16
methoxy estrogen metabolites. Note that increased ratios
of 2 / 16 hydroxy (or methoxy) estrogens is correlated with
protection against cancer. This relationship has been
documented in several case-control studies.
It has been widely established that risk factors, for
estrogen related cancer include obesity, high animal fat
diets, and diets deficient in omega 3 oils (n-3 EFA), all of
which have been correlated with low 2 hydroxy estrogens.
DIM has the unique ability to favourably increase the
production of 2 hydroxy or 2 methoxy estrogens and thus
help defend the body against estrogens adverse effects.
Note that DIM is not a phytoestrogen. Not like soy

flavones which mimic estrogen and are believed to cause
mild estrogenic activity DIM has no inherent estrogen
activity. DIM is an estrogen modulator, positively affecting
estrogen metabolism with estrogen inhibitory properties (i.e.
lowering estrogen-receptors activity).
Supplemental DIM is highly recommended in cases
correlated with the following conditions:
Exposure to estrogen chemicals (pesticides, herbicides,
petroleum based products)
Estrogen therapy
Steroid use (on or off drugs)
Aging
Obesity
Elevated PSA
Pre- and post-menopausal women
Deficient diet (low vegetables, low n-3 oil)
Increased inherited risk for estrogen related cancer
For those that do not consume much in the way of
cruciferous vegetables (Brocolli, Cauli flower, Cabbage) its
worth supplementing with a good quality DIM product. DIM
is available as a single ingredient supplement or with a
blend from leading supplement and health retailers across
the country.
56
LOW VITAMIN D EQUALS
CHOLINE ENHANCES
WEAK MUSCLES BRAIN FUNCTION

revious studies have
shown that Vitamin
D insufficiency is
linked to increased body
fat and decreased muscle
strength.
holine is an essential nutrient that is utilized by

the body to manufacture neurotransmitters and
cell membrane constituents.
Richard Kremer, from Mc

Gill University (Quebec,
Canada), and colleagues
studied 90 women, ages 16
to 22 years, assessing anthropometric measures, serum 25OHD
(a marker of Vitamin D), and ascertained data on fat, muscle
mass, and percent muscle fat.
The team found that almost 60% of the young women were
deficient in Vitamin D, and their muscle fat levels were higher, as
compared to women with normal vitamin D levels.
The team concludes that: We found that vitamin D insufficiency
is associated with increased fat infiltration in muscle in healthy
young women.
Reference:
Vitamin D Status and Its Relation to Muscle Mass and Muscle
Fat in Young Women. J. Clin. Endocrinol. Metab., Feb. 17, 2010;
doi:doi:10.1210/jc.2009-2309.
57
Choline is naturally found in green leafy vegetables, fish,

peanuts, organ meat, soybeans, yeast, wheat germ, and
lecithin, and can also be found in some weightloss
supplements due to its fat metabolism (lipotropic) effects.
Rhoda Au, from Boston University School of Medicine
(Massachusetts, USA), and colleagues analyzed population
data from the Framingham study, involving 1400 adults,
ages 36 to 83 years, who completed a food survey and then
underwent tests of memory and other cognitive abilities,
including MRI brain imaging.
The subjects who
reported high choline
intake performed better on
the memory tasks, as
compared to those
reporting lower intake.
This is great news for
athletes seeking more
mental focus not to
mention the lipotropic
effects.
58
Photography by Rob Bell
raden Leong began his journey

into the world of health and
fitness through martial arts.
In fact he is not just your
average Karate Kid, before the
age of 20 he had won 4 world
martial arts titles and a handful
of Australian and State titles.
At the age of 20 years old while studying at Uni
(PDHPE and masters of teaching) he decided to
pursue natural bodybuilding. At the age of 24
(2011) he entered his first bodybuilding
competition claiming two 2nd places and
winning the mens open u70kgs National Class
and crowned ANB Mr Australia.
In 2013 he competed again
earning 1st and 3rd places before
hitting the stage at the Asia
Pacific International where he
captured the mens open U65kgs
class.
His dream is to hopefully get
selected to represent Australia
(Natural Bodz Team Vegas) and
to compete at the world titles
Musclemania, held in Las Vegas.
With his classic lines, symmetry
and granite hardness he is sure to
have many more victories ahead
of him in the world of Natural
Bodybuilding.
Read on as Graden shares his
story of success with Natural Bodz
readers.
59
winning the mens open u65kgs class. My dream is to

hopefully get selected to represent Australia (Natural
Bodz Team Vegas) and to compete at the world titles
Musclemania, held in Las Vegas.
Name: Graden Leong

Date of birth/star sign: 9th March 1987 Pieces
Birth place: Fairfield, Sydney NSW
Country/state you live: NSW Australia
Attached/unattached: Attached to Cherilyn San Jose
Family, brothers, sisters? Children. Father: Jeff
How long have you been working out with weights

for and who or what inspired you to get into the
bodybuilding lifestyle?
I started weight training at the age of 14 years old, but
wasnt until when I was 20 years old that I really knew
how to start sculpting my body and mind muscle
connection. Im still learning till today. Our great
bodybuilders such as Arnold, Frank Zane, Larry Scott,
Steve Reeves and Franco Columbu inspired me to get
into the bodybuilding lifestyle.
Leong, Mother: King Lang Lay, younger brother: Ayden

Leong, Younger sister: Melanie Leong
Favourite car: Any old school muscle cars
Favourite colour: Black, white, grey
Hair colour: Black
Colour eyes: Light brown
You just recently captured the Under 65kg

Category in the 2013 ANB Asia Pacific
Championships. How did it feel to win this
prestigious title and did your preparation for this
event differ from previous shows?
I was overwhelmed when I won this prestigious title. It
was 1 year and 8 months worth of planning, commitment
and had made so many sacrifices along the way. Winning
the Asia Pacific International Title was a dream come
true. My preparation for this show was different in terms
of nutrition, as my main goal was to peak for this show. I
still trained the same way, staying hungry and
determined to be the best I can be.
Height: 171cm
Contest weight: Between 65kgs to 70kgs
Off season weight: 80kgs
Occupation: Primary/high school teacher by trade, now
business owner (martial arts, personal training and fitness

school)
Hobbies/interests: Training, picnics, passion for
mentoring and helping others achieve to succeed in life.
Brief background on your life, sporting history, including

other sports you have played etc?
At the age of 6 years I started in martial arts karate in
particular. As I earnt my black belt I started Muay Thai and Jiu
Jitsu while keeping up my karate. Before the age of 20 years I
won 4 world martial arts titles and a handful of Australian and
state titles.
From the age of 20 years while studying at Uni (PDHPE and
masters of teaching) I decided to pursue in other sporting
endeavours such as natural bodybuilding. At the age of 24
years (2011) I entered my first bodybuilding competition with
the great organisation ANB claiming two 2nd places and
winning the mens open u70kgs national class and crowned Mr
Australia. In 2013 I competed again earning 1st and 3rd places
before heading to compete at the Asia Pacific International
60
How has the natural bodybuilding and fitness

lifestyle impacted on your life on a whole?
Part of my work and passion is mentoring our local and
wider community about health, fitness and well-being.
Natural bodybuilding has given me greater
understanding and knowledge that building muscle,
keeping fit and healthily doesnt require performance
enhancement drugs. In fact, hard and smart training,
nutrition and rest are the important key factors to
building an overall fit and healthy body. With my success
in this industry, it clearly shows that it can be done and
that its possible for everyone of any status.
Lets talk about your workout program to start
with. Do you prefer the heavy style training or
prefer a more moderate high intensity approach, if
so why?
I utilise both aspects in my training program on a daily
basis. When I train I always include the heavier lifts at the

start of my workouts when Im fresh and finish off with
higher reps towards the end to engage in the greater
muscle pump. Despite this, I never sacrifice form for
weight.
Photo by Hanife Yilmaz
Does your off season training differ from your pre

contest phase and if so what are those differences?
No I train quite similar if not the same all the way through.
If I feel like I need to work on a weak point, Ill start with
that muscle group at the start of my workout when Im
fresh.
How many weeks does it take for you to prepare for
an event and any advice to those who preparing for
their first competition?
It really depends how I come in the off season, but on an
average coach Mike Lee and I like to give ourselves 14
weeks to allow room to adjust for the first show and to peak
at the very last show.
Can you provide a typical training program leading up
to a big event, days per week, splits etc?
One week out to a comp.
Monday back and biceps
Tuesday chest and triceps
Wednesday shoulders
Thursday whole upper body
Friday and Saturday rest
Sunday comp
I always include a morning pump up before the show and
never train legs 1 to 2 weeks out from comp.
Do you use super-sets, drops sets etc as part of your
training program and should these be used by novice
trainers?
I would suggest doing what works best for you. I use them
when I feel like giving my body a shock but I dont always
rely on them. I tend to stay away from super-sets and drops
sets leading to comp because my main goal is to keep my
size. My conditioning with come with cardio and nutrition.
Are you a big cardio man, both off season and pre
comp. Also what form of do you think offers the best
fat burning benefits?
I have learnt the importance of cardio during the off season.
In the off season I like to incorporate my martial arts and
fitness training for cardio as well as your every day gym
cardio on the treadmill and cross trainer for variety. On
season I stop my martial arts fitness training to minimize
injury and only focus on treadmill and cross trainer.
The best fat burning benefit is whatever you enjoy most and
that works for you.
Do you cycle your training, heavy/light. Low reps/
high reps. Or any other tricks to keep your body
guessing and injury free?
Lately Ive been using the guessing method. Turning up to
the gym and only listening to what my body needs. I know
what muscle group I want to train, but dont know exactly
what exercises to use. As stated before, I never sacrifice
weight for form. Too many young bodybuilders are
influenced by the pros on youtube to carry heavy weights
and snapping their backs with very heavy deadlifts. Feel the
weight with the power of mind muscle connection by putting
your mind in the muscle, squeeze and contract!
61
They try to copy advance lifters such as the pros. They needeto concentrate in building a good solid base with bench press,
deadlifts and squats and master them before using advance
techniques. Be patient as well and keep on working hard and
smart in and out of the gym.
Any special techniques used to get that extra detail in

your physique?
Posing posing posing! I cannot stress the importance of
posing, tensing and flexing both in the off season and on
season. This has given me great detail and the cut look on
stage.
There is a lot of talk about workout time, what do you

feel is the maximum amount of time someone should
spend in the gym in one session?
I use the in and out method. When youre in the gym, its
all business. Do what you have to do and get out, then you
can chill and relax with the lads. I personally like to train fast
with no or minimal rest in between sets while still making sure
my strength levels are still high. It takes me up to 40 mins to
complete a workout.
What do you feel are the biggest mistakes made by

novice trainers who are struggling to add lean muscle?
If you had to list three exercises that everyone should

do what would they be?
Thats easy, squat, deadlift and bench press!

You are always in superb condition at events, lets talk
about your nutrition and how you achieve that
shredded look. Can you provide an example of your
typical pre contest diet 10 weeks out?
I guess I would say its the same for everyone, chicken,
broccoli and sweet potatoes. The trick is to know how much
and when your body needs leading up to the event.
62
(02) 9756 0744

www.eminutrition.com.au
63
takes. Im not a big fan of sea food, but Ill eat it because I
know its going to make me one step closer to my goal.
Do you prefer the super low carb approach or more of a

moderate approach, with balanced nutrition?
Again it really depends how Im looking. If I feel like I need to
drop my carb intake I will. If I need to increase Im not afraid to
do so either.
What do you feel are the best protein foods for pre
contest diets,e.g chicken, fish, steak.
Definitely a variety of protein sources will work to your
advantage. Dont be afraid to swap things around and try
something new, especially in the off season. Put it this way, if
your muscles need to keep guessing in the gym, so does your
nutrition.
Many athletes struggle getting super shredded for a show

what do you feel are the most common mistakes made in
contest preparation and how can they be avoided?
Water intake. DONT STOP DRINKING!!! Coach Mike Lee always
stated that the power of water is what makes your muscles pump
up! So dont stop drinking water, keep hydrated! If your body
looks watery or not dry, its simple; you need to add more muscle
in the off season.
Many say nutrition is 80% of getting into great shape,

would you agree with this view?
Nope. 100% NUTRITION! 100% TRAINING! 100% SLEEP.
Water intake before a show is confusing for a lot of
athletes. What is your approach on water leading into the
final week before a competition?
I like to water load for the first 3 days and then slowly decrease
my water intake leading towards comp, but I do not cut water.
Do you have any favourite diet foods that you cant live
without in your preparation phase?
No I dont. When Im preparing for comp, Ill do whatever it
Do you use supplements when preparing for an

event?
Yes I do. I use creatine, glutamine and bcca right through.
Keeping it basic is the key!
Do you document and count calories, protein and grams
of carbs when working out your diet or prefer a more
instinctive approach?
During off season I like to keep my routine as if Im preparing
for comp, weighing (counting in grams) my food, not missing a
meal and eating clean with your occasional cheat meal. I find
it much easier when comp time is around as I dont have to
retrain myself to get into a routine and find my scale. Haha
For our readers looking to drop some excess baggage
from around their mid sections, what advice can you offer
to speed up the process?
Stay consistent. Getting to your ideal weight or body shape
takes time, effort and enjoyment. Find a passion in it and the
rest will come along.
64
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world tness models
Welcome to a whole new world of opportunities

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65
What would be your most memorable title to date and

why?
Thats a hard one so Im going have to mention the Mr Australia
title in 2011 and the Asia Pacific title in 2013. Winning the Mr
Australia title in 2011 was memorable because it was my first
year of competing as a rookie and then competing in the
overalls with likes of my friends Mr World Joel Ramintas, Mr
Australia Ali Ahmadi and superstar Nathan Wallace.
My father Jeff Leong who has always been my hero secretly.

All his hard work raising me up to be the person I am today
will never be forgotten. The back to back jobs, waking up at
3am and coming home to sleep and only back to work again
has given me the opportunity to do what I do today. I love
you dad, you are my hero! My mum is a supermum, Miss
King lang Lay. Without her motherly love and support,
without all the smacks she has given me, I wouldnt be the
role model I am today. So thank you mum for your discipline
and yummy foods to make me grow! Lol.
Competing at Asia Pacific International was the big stage. All

lights, glamour and action. Its what an international event
should look like, along with the quality ANB athletes and expert
judging panel and backstage crew. Most of all competing with
my mates Big Joey Ko and Xavaier X-man Grevet in the overalls
is always something to remember.
Who has had the most impact on your life? How?

There are too many people to name, but I must say anyone
who has given me the strength both positive and negative to
carry on what I do today as an athlete, business owner and
mentor.
How do you feel about the use of drugs in sport and is

enough being done to catch drug-cheats?
It saddens me when I hear that the youths today say that it
cant be done without the use of steroids and more so they
really believe that. There needs to be more education and role
models out there to help our younger community. Ill do my
best through this great sport and through my business GMF to
educate as many people as I can about this ongoing issue.
What are your goals for the next 12 months, any titles
you have in your sights?
Well if I make the Australian Team (Team Vegas) to compete
in the Mr World Musclemania, be sure thats my next goal,
and hopefully a pro card as time passes. Despite that, my
other goals are to expand my business GMF (Gradens Martial
Fitness) and to help educate as many people as I can the
beauty of health, fitness and well-being.
More needs to be done about drug cheats, testing all athletes at

every show, not just the winners and that natural bodybuilding
needs to be more exposed to the wider world.
What do you do to relax?

When I go to work or train, for some reason, Im relaxing.
I go to work and train with a smile. Wake up every
morning with excitement because I know Im making a
positive change within people as well as myself. Other than
that my partner Cherilyn San Jose and I are expecting our
first child who is due in December and building our new
house which will be completed in November. So its
something to look forwards too to relax.

Do you have a sponsor or is there anyone you wish
to thank that has helped you throughout your career?
Im currently sponsored by Mikes Team who looks after the
comp prep diets, supplements and posing workshops, while
my business GMF funds me to compete. Im grateful for all
their support. In regards to a supplement chain, Im on the
market.
Who do you admire most in the industry?

I admire and support anyone who has a passion to be
successful in whatever they endeavour.
Who do you admire most outside of the health and
fitness industry?
Do you have a website where fans can follow your

success?
My business website in www.teamgmf.com, other than that
look me up on facebook, Graden Leong Athlete page.
Editors note:
Thanks for taking the time to share your story of success
with our readers. You are a true inspiration in the world of
Natural Bodybuilding and will no doubt be a great inspiration
to Natural Bodz readers.
- Steve Jones
Dearest Steve and Antonietta,
Firstly I would like to say what an awesome show you guys
had put on. The amount of detail was so vivid how much love
you guys have put out into it. Greatly and truly remarkable.
I would like to thank you both for giving us athletes this
opportunity to compete at this elite level. Winning the
trophies and prestigious title is just one of many why people
compete at Asia pacific as well as the fantastic exposure you
give for us to help recognise all our hard work. As an athletes
point, Im forever grateful for this amazing opportunity and
to experience and be part of it all. It was a pleasure
meeting you backstage Mr Steve. The tired face you held
simply conveyed the work ethics you had put leading up to
this event, and still managed to Find the time to talk to us
and video backstage.
Thank you once again and keep up the great work.
- Graden
66
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ANTI AGING: SCIENCE

Walnuts Help to Lower Diabetes Risk
Walnuts are rich in polyunsaturated fatty acids, with previous studies
suggesting their consumption helps to improve various cardiometabolic
risk factors. Frank Hu, from Harvard School of Public Health
(Massachusetts, USA), and colleagues investigated the association
between walnut intake and incident type 2 diabetes in 2 large cohort
studies: the Nurses Health Study (NHS) and NHS II. The researchers
prospectively followed 58,063 women, ages 52-77 years in NHS (19982008) and 79,893 women, ages 35-52 years in NHS II (1999-2009)
without diabetes, cardiovascular disease, or cancer at the studys
respective starts. Dietary habits were closely monitored, including the
frequency at which they subjects consumed nuts particularly walnuts. The team
revealed that women who consumed walnuts two or three times a week lowered their
risk of developing type-2 diabetes by 24%.
Stress Hormone Linked to Cardiovascular Disease Risk

Often utilized as a diagnostic to gauge long-term patterns in accumulated toxins, hair
samples may serve as an indicator of a persons risks of cardiovascular disease.
Laura Manenschijn, from Erasmus Medical Center (The Netherlands), and colleagues
took hair samples from sample of 283 older men and women, median age 75 years
who were part of the Dutch cohort study called the Longitudinal Aging Study
Amsterdam (LASA). Proposing that measuring cortisol in hair provides a way to study
long-term cortisol exposure and thus a 3-cm sample of scalp hair can capture
information about how cortisol levels change over a three-month period, the team
found that subjects with hair cortisol levels in the highest quartile were at a
significantly increased risk of cardiovascular disease, as compared to those in the
lowest quartile. As well, high hair cortisol levels were associated with an increased
risk of type 2 diabetes mellitus.
Eating too fast messes up your insulin balance

The faster you eat, the more difficult it is for the hormone insulin to
do its work in your body. That means that fewer nutrients reach your
muscles, and probably that more get deposited in your fat reserves. In
the long term this leads to a much higher chance of developing diabetes
type-2. Weve extracted these words of wisdom from a small
epidemiological study published recently by endocrinologists at the
Lithuanian University of Health Sciences in Clinical Nutrition. The
researchers collected data on 234 people who had recently been
diagnosed as having diabetes type-2. They compared these data with
data on 468 people who did not have diabetes.
One of the questions the researchers asked the participants was about
the speed with which they generally ate their meals. If they compared
themselves with other people at the same table, did they eat faster?
Or at the same speed? Or more slowly?
The researchers discovered that the fast eaters were twice as likely to have diabetes
type-2 than the slow eaters. The researchers corrected for factors such as genetic
predisposition, BMI, waist measurement, education, smoking, the amount of triglycerides
in the blood and physical exercise. Previous studies have already shown that fast eaters
are more often overweight than slow eaters.
If you eat fast, you eat more; if you eat slowly, you eat less. Thats probably because
the digestive system produces all sorts of appetite suppressing hormones while we are
eating. Production of these hormones is slower in fast eaters. Apparently these hormones
also ensure that the insulin hormone can do its work.
68
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200mgs of Beta PEA
60,000mgs of Fenugreek
Extract
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TOP 3 HEALTH BENEFITS

OF MUSHROOMS
ow in calories, fat-free, cholesterol-free and very

low in sodium, mushrooms provide many of the
nutritional attributes of produce, as well as attributes
more commonly found in meat, beans or grains.
Recently published studies suggest important potential
health benefits associated with mushroom consumption.
Promotes healthy weight:
Lawrence Cheskin, from the Johns Hopkins Bloomberg
School of Public Health (Maryland, USA), and colleagues
enrolled 73 obese adults, mean age 48.4 years, who were
placed in an intervention group eating approximately one
cup of mushrooms per day in place of meat, and a standard
diet control group. At the end of the one-year trial,
researchers found that participants who substituted
mushrooms for meat lost seven pounds, showed
improvements in body composition compared to participants
on the standard diet, and maintained the weight loss.
Specifically, those in the intervention group reported
lower calorie and fat intake (123 calories, 4.25 grams
respectively, per day); lost more pounds and percentage
body weight (7 pounds, 3.6% of their starting weight);
achieved lower body mass index (1.5kg/m2), waist
circumference (2.6 inches) and percent total body fat
(0.85%), as compared to participants on the control diet.
The study authors conclude that: encouraging adults to
substitute edible mushrooms for red meat in three meals/
week was found to be a useful strategy for enhancing
weight loss and maintenance efforts among overweight/

obese adults.
Boosts immune function:
Xiaoshuang Dai, from University of Florida (Florida, USA),
and colleagues enrolled 51 healthy adults, who were
randomly allocated to consume either 50g/d or 100g/d of
dried, whole Shiitake mushrooms for 28 days. Data
revealed that one or two servings of dried shiitake
mushrooms is immuno-modulatory, as seen by the
altered pattern of cytokine secretion.
Raises Vitamin D levels:
Michael F Holick, from Boston University Medical Center
(Massachusetts, USA), and colleagues show that eating
dried white button mushroom extract containing Vitamin D2
can be as effective at increasing and maintaining Vitamin D
levels as taking supplemental D2 or D3. The study authors
report that: These results demonstrate that in addition to
vitamin D2, mushrooms can also produce vitamin D3 and
vitamin D4.
Reference: Kavita H Poddar, Meghan Ames, Hsin-Jen Chen, Mary Jo Feeney,
Youfa Wang, Lawrence J Cheskin. Positive effect of white button mushrooms
when substituted for meat on body weight and composition changes during
weight loss and weight maintenance - A one-year randomized clinical trial.
FASEB J., April 9, 2013; 27:852.4. Xiaoshuang Dai, Joy M Stanilka, Cheryl A
Rowe, Rebecca A Creasy, Susan S Percival. Consumption of Lentinula edodes
modulates human immune function by altering cytokine secretion of PBMC ex
vivo. FASEB J., April 9, 2013; 27:643.15. Jennifer Williams, Zhiren Lu, Michael
F Holick. Mushrooms not only Produce Vitamin D2 but can also Produce
Vitamin D3 and Vitamin D4. FASEB J., April 9, 2013; 27:794.6.
70
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LACK OF SLEEP
RAISES OBESITY
& DIABETES RISK
M
aintaining a proper sleep pattern is

critical for healthy metabolic
function, and mild disruptions to the
circadian rhythm (the bodys internal clock)
can lead to obesity and diabetes. Claudia
Coomans, from Leiden University Medical
Center (The Netherlands), and colleagues
exposed mice to constant light, which
disturbed their normal internal clock
function, and observed a gradual
degradation of their bodies internal clocks
until it reached a level that normally occurs
when aging. Eventually the mice lost their 24-hour rhythm in energy
metabolism and insulin sensitivity, indicating that relatively mild impairment of
clock function had severe metabolic consequences.
Reference:
Claudia P. Coomans, Sjoerd A. A. van den Berg, Thijs Houben, Jan-Bert van Klinken, Rosa van den Berg,
Johanna H. Meijer. Detrimental effects of constant light exposure and high-fat diet on circadian energy
metabolism and insulin sensitivity. FASEB J., April 2013; 27:1721-1732.
FISH FOR LONGEVITY
ish contains heart-healthy

protein and fatty acids, and
the American Heart Association
recommends eating two 3.5-ounce
servings of fatty fish, such as
salmon, mackerel, herring, lake
trout and albacore tuna, each week.
Dariush Mozaffarian, from the
Harvard School of Public Health
(Massachusetts, USA), and
colleagues studied 2,692 American
adults, average age 74 years, who
did not have without prevalent
coronary heart disease (CHD),
stroke, or heart failure at the studys start.
LOW
TESTOSTERONE
LINKED TO
RHEUMATOID
ARTHRITIS
n that rheumatoid arthritis (RA)

is less common among men
than women, sex hormones
have been suggested to play
a part in the pathogenesis.
Lower levels of testosterone have
been demonstrated in men with RA,
and it is thought that proinflammatory
cytokines suppress the hypothalamicpituitary-gonadal axis to result in low
testosterone levels as a consequence
of RA-associated inflammation.
Mitra Pikwer, from Lund University
(Sweden), and colleagues reviewed
data from the Malmo (Sweden)
Preventive Medicine Program, which
involved 22,444 men born in Malmo
from 1921 to 1949 and 10,902 women
born from 1925 to 1938. The median
time from program screening to RA
diagnosis was 12.7 years.
The team observed that the RA group
had a lower body mass index (BMI)
at enrollment, and that BMI was
negatively correlated with testosterone
and free testosterone levels, but
not with other hormones. Low
testosterone raised the odds for
subsequent diagnosis of rheumatoid
factor (RF)-negative RA by 69% as
compared with men who had normal
values.
Reference:
Pikwer M, Giwercman A, Bergstrm U, Nilsson JA,
Jacobsson LT, Turesson C. Association between
testosterone levels and risk of future rheumatoid
arthritis in men: a population-based case-control
study. Ann Rheum Dis. 2013 Apr 3.
The team measured phospholipid fatty acid levels and cardiovascular risk factors
in 1992, and monitored relationships with total and cause-specific mortality and
incident fatal or nonfatal CHD and stroke through 2008. The researchers found
those subjects with the highest blood levels of omega-3 fatty acids lived more
than two years longer on average than those with lower blood levels.
Specifically, the data revealed that people with the highest levels of omega-3s
reduced their overall risk of death from any cause by up to 27%, as compared
to those with the lowest levels; as well, they were at a 35% lower risk of dying
from heart disease. The study authors conclude that: Higher circulating
individual and total [omega]3-[polyunsaturated fatty acid] levels are associated
with lower total mortality, especially [coronary heart disease] death, in older
adults.
Reference:
Mozaffarian D, Lemaitre RN, King IB, Song X, Huang H, Sacks FM, Rimm EB, Wang M, Siscovick DS.
Plasma Phospholipid Long-Chain [omega]-3 Fatty Acids and Total and Cause-Specific Mortality in Older
Adults: A Cohort Study. Ann Intern Med. 2013 Apr 2;158(7):515-25.
72
73
VITAMIN D FENDS OFf
DISEASE
A
growing body of evidence suggests the importance of Vitamin D in maintaining bone health, to the health of the
cardiovascular and immune systems. Arash Hossein-nezhad, from Boston University School of Medicine
(Massachusetts, USA), and colleagues completed a randomized trial involving 8 healthy men and women, average
age 27 years, all of whom were vitamin D deficient/insufficient at the studys start. Three subjects received 400 IUs
of Vitamin D daily, and five participants received 2,000 IUs daily, for a two-month period. Samples of immune cells were
collected at the study start and end, gene expression analysis was conducted to identify if activity increased or decreased as
a result of the vitamin supplementation.
The team observed that the group receiving 2,000 IUs achieved a sufficient Vitamin D status, whereas the 400 IU group
remained at insufficient Vitamin D status. Reporting that: Our data suggest that any improvement in vitamin D status will
significantly affect expression of genes that have a wide variety of biologic functions of more than 160 pathways linked to
cancer, autoimmune disorders and cardiovascular disease with have been associated with vitamin D deficiency, the study
investigators submit that This study reveals for the first time molecular finger prints that help explain the nonskeletal health
benefits of vitamin D.
Reference:
Arash Hossein-nezhad, Avrum Spira, Michael F. Holick. Influence of Vitamin D Status and Vitamin D3 Supplementation on
Genome Wide Expression of White Blood Cells: A Randomized Double-Blind Clinical Trial. PLOS ONE, 20 Mar 2013.
XENOESTROGENS DISTORT NATURAL

HORMONE ACTIVITY
M
ounting evidence links xenoestrogens

chemicals in the environment (plastic bottles,
detergents,environmental chemials) that mimic the
estrogens found in the human body with health problems
including decreased sperm viability, ovarian dysfunction,
neurodevelopmental deficits and obesity.
University of Texas Medical Branch (Texas, USA)

researchers utilize new techniques to study exposure to low
doses of multiple xenoestrogens to ascertain what happens
when as in the real world an individual is exposed to multiple
estrogen-mimicking chemicals at the same time.
Using cell cultures to test mixtures of three compounds
known to affect estrogen signaling, bisphenol A (found in
plastic bottles and the linings), bisphenol S (a supposedly
safer replacement for bisphenol A recently found to have
similar effects) and nonylphenol (a common component of
industrial detergents and surfactants) Cheryl Watson and
colleagues determined that combinations of endocrine
disruptors could have a dramatically greater effect than any
one of them alone.
Their experiments
measured the responses
of key signaling pathways
that lead to cell
proliferation, the secretion
of the pituitary hormone
prolactin and the
activation of proteins
involved in apoptosis
(programmed cell death),
comparing the effects of
estradiol alone with those
of estradiol and mixtures
of bisphenol A, bisphenol S
and nonylphenol.
The study investigators

warn that: In mixtures
expected to be found in
contaminated environments,
xenoestrogens can have dramatic disrupting effects on
hormonal mechanisms of cell regulation and their
downstream functional responses, altering cellular responses
to physiologic estrogens.
The team tested different mixtures of estrogen-disrupting

compounds using rat pituitary cells, cells that are master
regulators of the animals endocrine systems.
Reference: Vinas R, Watson CS. Mixtures of xenoestrogens disrupt estradiolinduced non-genomic signaling and downstream functions in pituitary cells.
Environmental Health 2013, 12:26; 26 March 2013.
74
BUILD MUSCLE
BOOST ENERGY
BURN FAT
THE ULTIMATE INTRA-WORKOUT

FORMULA.....
DOES YOUR INTRA-WORKOUT
FORMULA TICK ALL THE
RIGHT BOXES?
LEUKADRON XT DOES*
7000mgs of L-LEUCINE
2000mgs of LEUCINE
GLUCONATE
2000mgs of LEU-KIK
(Leucine Peptide)
6000mgs of BCAAs
2000mgs of ESSENTIAL
AMINO ACIDS (EAAs)
500mgs of NCG for
HGH Production
ZERO CARBS
Grant Rayner Team Powerzone

2010 ANB ASIA PACIFIC NOVICE
CHAMPION
*Based on 12.4gm serving

75
Find us on facebook
76
Over 350 of the finest natural physique & figure athletes gathered on queenslands
magnificent gold coast for one of the biggest and most competitive natural
championships in australian history
thletes from Hong Kong, Korea, New Zealand, Japan, Papa New Guinea and every state in Australia made their way to
Queenslands Gold Coast for the biggest ANB Asia Pacific International in the history of the event. The competitition
was tougher than ever before and the categories were loaded with amazing talent.
All athletes were invited to take part in a Professional photo shoot for Natural Bodz Magazine on the Saturday prior
to the official weigh in and registration. With over 150 athletes booked for the photo shoot it was a massive day of muscle,
fashion and fitness. This is the perfect time
to capture athletes at their best and with
many of these images used for front covers,
star profiles and other magazine features
throughout the year.
The pre judging commenced around
11.00am and the venue was standing room
only. It saw some of the best male and
female athletes from across the Asia Pacific
judged against fellow athletes in 20 plus
categories from teenage men all the way
through to Womens Ultra Grand masters.
The category line ups were all highly
contended including some massive and very
competitive novice and masters line ups.
The finals kicked off at 5.00pm once again
with a full audience in attendance. Each
competitor was awarded magnificent Niels
Andersen Sculpture trophies and all
unplaced athletes were provided
commemorative medallions. All competitors
received a show bag that included a
Natural Bodz t shirt, cap, Natural Bodz
magazine, Calendar and gifts and
samples from event sponsors.
A team will be selected to compete in the
2013 MuscleMania Fitness America
weekend in Las Vegas. The 2013 Natural
Bodz Team will be published in the next
issue of Australian Natural Bodz.
Congratulations to all the amazing athletes
that took part in the event and a big thank
you to all of the event sponsors.
More info at: www.anbasiapacific.com
Michelle Johnson
Overall Womens Bodybuilding
77
Jack Viufa
Overall Mens Bodybuilding
Chantal Chapple
Overall Figure
MENS RESULTS
TEENAGE MEN
1st Kwame Duah (SA)
2nd Nathan Roe (VIC)
3rd Christian Skilladellis (NSW)
JUNIOR MEN
1st Max Stenning (NSW)
2nd Geroge Wong (NSW)
3rd Simon Morrisey (WA)
NOVICE MEN SHORT
1st Xavier Grevet (NSW)
2nd Graden Leong (NSW)
3rd Christian Golt Jak Yee
(Singapore)
4th Cody McAuliffe (QLD)
5th Brett Read (VIC)
NOVICE MEN TALL
1st Joseph Ko (NSW)
2nd Babak Eskandari-Marandi (QLD)
3rd Nathan Carmichael (NSW)
4th John Henwood (QLD)
5th John-Peter Pipicella (VIC)
MENS MASTERS
1st Jack Viufa (Papua New Guinea)
2nd Craig Winter (WA)
3rd Jason Barrett (NSW)
4th Blake Abbott (QLD)
5th Andrew Moreland (QLD)
6th Brett Marsh (QLD)
Kwame Duah
Xavier Grevet
1st Place Teenage Men
1st Place Novice Men Short
Max Stenning
1st Place Junior Men
GRAND MASTERS MEN

1st Warwick Williams (SA)
2nd John Georgopoulos (NSW)
3rd Dave Robinson (QLD)
ULTRA GRAND MASTERS
1st Glen Zephyre (QLD)
MENS UNDER 65KG
1st Graden Leong (NSW)
2nd Christian Goh (Singapore)
3rd Brett Read (VIC)
4th Brock Wells (SA)
5th Josiah Hansen (QLD)
MENS UNDER 70KG
1st Marinus Van Stolk (NSW)
2nd Cody McAuliffe (QLD)
3rd Matt Healey (NSW)
Jason Barrett
3rd Place Mens Masters
Andre Koronis & Duncan Rankine

1st Place Mixed Pairs
Overall Pose Down
MENS UNDER 80KG

1st Jack Viufa (Papua New Guinea)
2nd David Carman (QLD)
3rd Mark Robinson (QLD)
4th Xavier Grevet (NSW)
5th John Henwood (QLD)
MENS UNDER 90KG
1st Bill Cairns (SA)
2nd Joseph Ko (NSW)
3rd Nathan Carmichael (NSW)
4th Denver Steyn (QLD)
5th Max Stenning (NSW)
MENS OVER 90KG
1stBabak Eskandari-Marandi (QLD)
2nd Donald Kaiwi (Papua New
Guinea)
3rd Robert Tanielu (QLD)
MIXED PAIRS
1st Andre Koronis & Duncan
Rankine (SA)
OVERALL MENS CHAMPION

JACK VIUFA (PAPA NEW GUINEA)
WWW.ANBASIAPACIFIC.COM
Marinus Van Stolk

1st Place Under 70kgs
Jack Viufa
78
1st Place Under 80kgs & Overall Champ
Bill Cairns
Jack Viufa
1st Place Mens Masters
Joseph Ko
Babak Eskandari-Marandi
1st Place Novice Men Tall
1st Place Over 90kgs
Overall Mens Line up for 2013
Warwick Williams
1st Place Grand Masters
Graden Leong
Jack Viufa - Papa New Guinea - 2013 Overall Champion

79
With Event Promoter Antonietta Jones
WOMENS RESULTS
NOVICE FIGURE SHORT
1st Chantal Chapple (NSW)
2nd Shereen Oliver (NSW)
3rd Alana Cuthbert (QLD)
4th Jessica Filiatrault (QLD)
5th Ebony Gorincu (QLD)
6th Isabelle Davis (QLD)
NOVICE FIGURE TALL
1st Eley May (VIC)
2nd Liza Spengler (QLD)
3rd Rhian Roussos (QLD)
4th Fiona Buckley (QLD)
5th Haley Hughes (QLD)
SHORT FIGURE
1st Chantal Chapple (NSW)
2nd Anna McManamey (QLD)
3rd Zoe-Claire Yaworsky (QLD)
4th Andre Koronis (SA)
5th Shreen Oliver (NSW)
TALL FIGURE
1st Eley May (VIC)
2nd Liza Spengler (QLD)
3rd Kat Bunting (New Zealand)
4th Sasha McDonnell (QLD)
5th Pia Zussa (NSW)
MASTERS FIGURE
1st Kat Bunting (New Zealand)
2nd Paula Fearnley (New Zealand)
3rd Karoline Cerin (VIC)
4th Jeanie McIntosh (QLD)
5th Melanie Cowling (QLD)
Chantal Chapple
1st Place Novice Short / Short Figure
Eley May
1st Place Novice Tall / Tall Figure
Liza Spengler
2nd Place Novice Tall / Tall Figure
GRAND MASTERS FIGURE

1st Helen Longmuir (QLD)
2nd Kim Cardwell (QLD)
3rd Anne Jameson (New Zealand)
4th Jannette Campo (QLD)
5th Kathy Shaw (QLD)
ULTRA MASTERS FIGURE
1st Rita Malone (QLD)
2nd Stacey Ranger (NSW)
3rd Yvonne Simmonds (QLD)
4th Heather Hunter (QLD)
UNDER 52KG B/B
1st Paulette Touma (NSW)
2nd Lisa Cutter (QLD)
3rd Juliane Kassal (QLD)
OVER 52KG B/B
1st Michelle Johnson (QLD)
2nd Janina Hamerlok (NSW)
3rd Holly Savage (QLD)
4th Rachel Catenzaro (QLD)
5th Rachael Pearce (QLD)
Figure Masters Top 5
Sasha McDonnell
4th Place Tall Figure
MASTER B/B
1st Michelle Johnson (QLD)
2nd Janina Hamerlok (NSW)
3rd Lisa Cutter (QLD)
4th Kathy Shaw (QLD)
5th Samantha Hardy (QLD)
OVERALL WOMENS B/B
CHAMPION
MICHELLE JOHNSON (QLD)
OVERALL FIGURE
CHAMPION
Chantal Chapple (NSW)
Helen Longmuir
1st Place Grand Masters Figure
Paulette Touma
1st
80Place U52kg Bodybuilding
Kat Bunting
1st Place Masters Figure
Rita Malone
1st Place Ultra Grand Masters
Anna McManamey
2nd Place Short Figure
Overall Figure Line up
Womens Bodybuilding
Under 52kg winners
Michelle Johnson
1st Place O52kg Bodybuilding Overall Champion 2013
Figure Tall Line up
Zoe-Claire Yaworsky
3rd Place Short Figure
81
Chantal Chapple - Overall Figure Champion

With Event Promoter Antonietta Jones
Mens Under 70kg Winners
Nathan Roe
2nd Teenage Men
Teenage Men Winners
Mens Master Top 5
Mens Movice Short Top 5
Nathan Carmichael
3rd place U90 kg
David Carman
2nd Under 80kg Class
Mens Under 80kg Top 5
Mens Under 90kg Top 5
Junior Men Winners
82
Max Stenning
1st Junior Men
Mens Over 90kg Winners
Pia Zussa
5th Place Tall Figure
Tall Figure Class Pose Down
Womens Bodybuilding Masters Class Winners
Womens Bodybuilding O52kg Class Winners
Short Figure Class Winners
Tall Figure Class Winners
Special thanks to the following sponsors that supported our 2013 event
83
Melissa Le Man
1st Place Fitness Model Short Class
Renee Armstrong
5th Place Open Model Tall
84
Hot, hot,hot.... were the words that Guest Mc Obi Obadike used to describe the incredible
line ups of Fitness Models that hit the stage on Queenslands Gold Coast for the biggest,
most spectacular ANB Asia Pacific International Championships to date.....
atural Bodz Magazine turned up the heat for the 2013 ANB
Asia Pacific Fitness Modeling Championships on Queenslands
Gold Coast, with a record number of competitors across all
categories and the debut of the new Male Muscle Model category.
competitors from every state in Australia, international guests

from the Hong Kong, Korea, Japan, Singapore and New Zealand
making for one amazing experience for all involved. By far this was
the biggest Fitness Modeling event in Australian history with so
much incredible talent.
This years event offered the same incredible opportunities

including a free photo shoot by Natural Bodz Magazine to seek out The 2013 event saw the debut of the new Male Muscle Model Class
new Cover Models and Star Profile athletes, Sports Model Calendar and the largest Over 30 Female Fitness Model class to date.
and Editorial Features for future issues.
The Over 30s Classic Female Fitness Model division saw
newcomer from Victoria Kitty Kat Selma take the number 1
One of the most exciting opportunities is the Team Vegas
spot followed closely by 2 x winner Kristen Lonie of QLD in 2nd,
Selections where a number of athletes will be selected to receive
Jacquii Alexander of NSW 3rd, Stacey Louise of QLD 4th, and
return air fares and 7 nights accommodation in a 5 star resort to
Zoe-Claire Yaworsky in 5th place.
compete in the 2013 Musclemania Fitness America Weekend in
Las Vegas! This is one of the few events in the world to offer these
Next up were the Over 30s Male Fitness Model division.
kind of paid opportunities.
Moving up from 2nd place last year was Jin Ho Choi of Korea who
presented a much improved physique and presentation for this
This years event saw an even more spectacular stage and lighting years event. In 2nd place was last years winner Hector Olivera of
display to provide a fitting back drop for such outstanding athletes. NSW followed by Adrian Lim of Qld in 3rd place and Johnathon
All categories were highly contested with the Female Fitness Under OBrien of QLD in 4th place followed by Michael Kay of NSW in
30s Class being split into a Short and Tall class because of the
5th place.
significant number of competitors in this class.
The Female Fitness Model Under 30s Short Class had a strong
The judges certainly had their work cut out at this years event
field of competitors. The top five was so close there was less than
half a point between the top placings! After some tough rounds of
as Guest Mc Obi Obadike introduced each competitor so they had
judging Melissa Le Man of QLD captured the 1st place award,
their own time to shine on stage in three exciting rounds,
with Laura De Benedictis of NSW in 2nd, Tayia Merrett of QLD
Swimwear, Sports Theme and Club Evening Wear.
in 3rd, Anna McManamey of QLD in 4th and Tamara Murphy
It was a full true Muscle, Fashion and Fitness event with
also from QLD in 5th place.
www.facebook.com/anbasiapacific
Ebony McLaughlin
1st Place Female Fitness Model

Under 30 Tall Class
Denham Ravi
1st Place Male Muscle Model
85
Jacquii Alexander
Stacey Louise
3rd Place Female Fitness Model Over 30
4th Place Female Fitness Model Over 30
Zoe-Claire Yaworsky
5th Place Female Fitness Model Over 30
The Female Fitness Model Under

30s Tall Class was also a tough
category. The judges certainly had
their work cut out with such amazing
talent gracing the stage this year.
Newcomer to the Asia Pacific stage
Ebony McLaughlin of QLD
presented a superb package across
all rounds and took home the 1st
place award. Rikki Gildea of QLD
moved up the ranks this year
presenting a much improved body
and presentation. In 3rd place was
Renee Brady of NSW followed by
Emily Wilson of QLD in 4th place
and Natural Bodz Cover Model Sarah
Matoka of NSW in 5th place.
Two outstanding models from NSW
took out 1st place in their respective
categories Open Model Short was
captured by Rachel Jacobsohn and
Open Model Tall class by Natural
Bodz Cover Model Carla New. Every
competitor in the Open Model
Category wowed the audience with
amazing routines choreographed to
their own music all of which will be
able to be viewed in the 2013 ANB
Asia Pacific International Fitness
& Open Model Championships
DVD.
Male Muscle Model featured a
combination of balanced muscle with
the looks of a cover model. Denham
Ravi of Queensland was in his all
time best condition and took the
honours being awarded the 1st Male
Muscle Model award for 2013. In
2nd place was a well polished Mark
Robinson also of Qld, displaying
a clean cut well muscled classic
physique. Following in 3rd place was
Chris Galvin also of Qld presenting
a rugged physique with classic good
looks. In 4th place was one of the
most conditioned competitors in the
event Sonny Brown of Qld, always
comes in looking sharp. Finally in
5th place from Vic was John PeterPipicella also presenting a superb
well balanced physique and overall
presentation. Congratulations to all
Kitty Kat Selma
1st Place Female Fitness Model Over 30
Kristen Lonie
2nd Place Female Fitness Model Over 30
Audience Choice Awards

Stacey OMalley & Sonny Brown
Top 5 Winners Male Fitness Model Over 30
86
Top 5 Winners Female Fitness Model Over 30
Michael Kay
5th Place Male Fitness Model Over 30
Jin Ho Choi
1st Place Male Fitness Model Over 30
Johnathon OBrien
4th Place Male Fitness Model Over 30
Adrian Lim
3rd Place Male Fitness Model Over 30
Top 5 Winners Male Fitness Under 30 Class
Hector Olivera
2nd Place Male Fitness Model Over 30
87
Top 5 Winners Female Fitness Under 30 Tall Class
the athletes in this class, no doubt this will grow stronger with each successive year as it provides those with a more muscled physique
and good looks to hit the Asia Pacific stage and be able to take advantage of the amazing opportunities that the event has to offer.
All placings have been listed against the images on the following pages. Once again a very big congratulations goes out to all of the
amazing competitors, our professional judging panel for the Fitness Model Rounds Kate Marsden from Kats Eyes Promotions, Kylie Reglie
from Cosmetique Solutions, Naomi & Julian Petit of Wild Orchid Bikinis Australia and Head Judge from the ANB Mr Phil Lehner. Special
thanks to our Official Photographer Rob Bell for capturing these incredible images. A big thank you to all the amazing sponsors who
made it all possible. The following pages include results and images from the U30 Male & Female Fitness Model, Open Model and Muscle
Model categories. For full event results visit the official website at www.anbasiapacific.com
Melissa Le Man
1st Place Female Fitness Model Under 30

Short Class
Ebony McLaughlin
1st Place Female Fitness Model

Under 30 Tall Class
Laura DeBenedictus
2nd Place Female Fitness Model

Under 30 Short Class
Rikki Gildea
2nd Place Female Fitness Model

Under 30 Tall Class
Tayia Merrit
3rd Place Female Fitness

Model Short Class
Renee Brady
3rd Place Female Fitness Model

Under 30 Tall Class
88
Anna McManamey
4th Place Female Fitness Model

Emily Wilson

Under 30 Tall Class
Tamara Murphy

Sarah Matoka

Under 30 Tall Class
Lachlan Brycki
3rd Place Male Fitness Model Under 30
Jesse Lombardo
5th Place Male Fitness Model Under 30
Emmanuel Maddy
4th Place Male Fitness Model Under 30
Ben Abstacker Handsaker
1st Place Male Fitness Model Under 30
Denham Ravi
2nd Place Male Fitness Model Under 30

89
Skye Lee
2nd Place Open Model Short
Lauren Phillips
3rd Place Open Model Short
Elisha Graeff
4th Place Open Model Short
Shai Hawkins
5th Place Open Model Short
Rachel Jacobsohn
1st Place Open Model Short
Carla New
1st Place Open Model Tall
Ellen Lai Costa
2nd Place Open Model Tall
Top 5 Winners Open Model Short Class
Rachael Muldoon
3rd Place Open Model Tall
90
Rene Brady
Top 5 Winners Open Model Tall Class
Renee Armstrong
Denham Ravi
1st Place Male Muscle Model
Mark Robinson
2nd Place Male Muscle Model
Sonny Brown
4th Place Male Muscle Model
Chris Galvin
3rd Place Male Muscle Model
John Peter-Pipicella
5th Place Male Muscle Model
Top 5 Winners Male Muscle Model
91
NOOPEPT: PERFORMANCE
FOR YOUR BRAIN!
I
n Russia, Noopept has been used for years to
treat people with brain damage and other
neurodegenerative disorders. It seems that it protects
brain cells from exposure to damaging factors.
Most notably people report an increase in attention and

memory. Its no wonder that many students and
professionals use nootropics to increase their performance.
Noopept does not accumulate in the body and does not cause
drug dependence.
The original Russian studies state that noopept has
neuroprotective properties. Improves learning ability,
memory, working on all phases of processing, the primary
information processing, consolidation, retrieval. It is also
stated that therapeutic effect of the drug in patients with
organic disorders of central nervous system begins within 5-7
days of treatment. Noopept manifested in the reduction or
disappearance of anxiety, increased irritability and sleep
disturbance. After 14-20 days of treatment, the positive
impact of the drug on cognitive function, parameters of
attention and memory were revealed.
What are the benefits of noopept? What are the side
effects?
While there are some side effects to noopept, they are
mostly positive side effects. Although effects can vary, most
users report similar experiences. Most users report enhanced
memory, motivation, focus and cognitive function. Users
have stated that they experienced increased learning
abilities, enhanced coordination and reflexes, improvements
in mood and logical thinking. Many people also report a boost
in energy.
Very few people report any negative side effects at all. A few
people have reported some irritability after taking noopept
for extended periods of time.
With most nootropics it is advised to supplement with choline
to avoid the headaches that nootropics can cause. Noopept
doesnt cause headaches like many other nootropics. In fact,
noopept seems to reduce headaches.
Because of the small dose required, noopept doesnt cause
gastrointestinal distress or other stomach upset in users. It is
absorbed through the gastrointestinal tract, enters the
bloodstream and reaches maximum concentration within
15-20 minutes.
Similar to many substances, there is a small possibility of
allergic reaction in some people. It is also not recommended
for people suffering from hypertension or high blood pressure
as it can elevate blood pressure in some people.
Noopept is not meant to be used by people under the age
of 18. In addition, pregnant or breastfeeding women should
avoid the use of noopept. Adequate research has not yet
been performed on the use of nootropics and pregnant or
92
breastfeeding women.
As with any drug or supplement it is always a good idea to
consult your physician before starting use. At this time their
does not seem to be any contraindications between noopept
and other prescription drugs however, this doesnt mean they
could not occur.
While studies have shown it to be effective and low in toxicity
at the recommended dosages it is very potent and needs
to treated with care. The possibility of overdose, whether
it be life threatening or not, is much more likely than with
other nootropics. Side effects of Noopept are likely to occur
at higher dosages. These could include insomnia, irritability,
nausea and elevated blood pressure.
Noopept can be a very useful for those who suffer from
anxiety or need to power-up their mental focus for critical
tasks at hand. If we cut to the chase everything begins in the
mind, so the stronger and more focused your mind can be
the better your performance.
Noopept is available as a dietary supplement in capsule and
powder form. If you do plan on giving Noopept a try and
purchase the powder form some care needs to be taken
with the dose as the powder is difficult to measure such tiny
doses.
There is not a lot of verifiable, scientific information about
noopept dosages out there. The general noopept dose is
between 10 and 30 mgs per day. Some people take 10 mgs
3 times daily while others have reported dosing as high as 30
mg 3 times daily. Again, each person reacts differently and
this needs to be taken into account when figuring out whats
right for you. It is generally a good idea to start with a small
dose of noopept and work your way up while paying attention
to your body, mind, mood etc. You may find your tolerance is
very low or possibly very high.
93
2013 NATURAL EVENT CALENDAR

ANB - AUSTRALASIAN NATURAL BODYBUILDING ORGANIZATION
DATE
EVENT
STATE
8th Sept 2013
Newcastle Northern Classic
21st Sept 2013
NSW Central Coast Natural Physique Titles
NSW
Mick Moss 024328 1494
22nd Sept 2013
QLD State Titles Bodybuilding,Figure & Fitness Model
QLD
Russell Brereton 0412 099 555
29th Sept 2013
Perth Fitness & Bodybuilding Championships
WA
David Salamon 0426 263 655
5th October 2013
VIC State Natural Bodybuilding & Fitness Model

Championships
VIC
Maria McCarter 0417 055 922
6th October 2013
N.QLD Natural Bodybuilding & Fitness Championships
QLD
Jim & Rhonda Barnes 0429 900 323
6th October 2013
S.A Supernatural Bodybuilding & Fitness Champs
SA
12th - 13th
October 2013
ANB Australian Nationals Bodybuilding & Figure &

Fitness Model Championships
NSW
Newcastle
PROMOTER/CONTACT
Daniel Irwin 0422 133 066
David Salamon 0426 263 655

Robert Powell 02 9630 0338
www.anb.com.au
MUSCLEMANIA
DATE
EVENT
STATE
PROMOTER/CONTACT
18-19 Oct 2013
Musclemania, Figure, Bikini & Model Australia

Musclemania World, Universe & Pro Qualifier
Gold Coast
QLD, AU
Steve & Antonietta Jones

0410 169 595
22-23 Nov 2013
Musclemania World Championships &

Fitness America Weekend
Las Vegas
USA
Steve & Antonietta Jones

0410 169 595
INBA - INTERNATIONAL NATURAL BODYBUILDING ASSOCIATION

DATE
EVENT
STATE
31st Aug 2013
North West Titles
WA
0403 165 496
14th Sept 2013
West Australian State Championships
WA
0403 165 496
15th Sept 2013
Tropix Physique Championships
QLD
(07) 3265 3553
15th Sept 2013
Lifestyle Classic Championships
NSW
0418 410 005
15th Sept 2013
Tasmanian State Championships
TAS
0438 311 426
15th Sept 2013
Victorian State Championships
VIC
0451 042 542
22nd Sept 2013
ACT Championships
ACT
0403 147 999
29th Sept 2013
Queensland State Championships
QLD
(07) 3265 3553
29th Sept 2013
New South Wales State Championships
NSW
(02) 9659 0584
29th Sept 2013
South Australian State Championships
SA
(08) 8373 0735
6th Oct 2013
INBA Australian National Championships
VIC
0451 042 542
www.inba.com.au
94
CONTACT
95
v
Send in your recipes: If you have a healthy low carb, high protein recipe send it through
so you can share it with our readers. Email : editor@naturalbodzmagazine.com OR
Submit your recipe through our Mobile APP available on the itunes and android market.
KANGAROO
MEATLOAF
WITH TOMATOES, FENNEL and flax seed meal
Low Carb |
Low GI
High Protein
|
High Fiber
f youre looking for a tasty winter dinner, this recipe

of Kangaroo Meatloaf will hit the spot. Kangaroo
meat is one of the leanest most nutritious meats on
the market. It contains a great amino acid profile, iron
and that magical fat burning fatty acid CLA.
No Added Sugar
Grain Free
Submit YOUR
recipes THROUGH
OUR mobile APP
Available on android &
Iphone search
natural bodz
| Gluten Free
Preheat oven to 375 F. Spray roasting racks or loaf pan

with non-stick spray.
Remove Kangaroo Mince from refrigerator and let come
to room temperature. In bowl, combine dried onion,
garlic powder, dried basil, dried parsley, flax seed meal,
Vege-sal or salt, and ground fennel. (I purposely used
dried herbs since I wasnt adding much binder to the
meatloaf and I didnt want added moisture.)
Give this recipe a try I am sure you will be pleasantly

surprised at how great it tastes and you can also
save any left overs in the refrigerator and eat cold for
lunches.
Break Kangaroo Mince into pieces and place in same

bowl. Add tomatoes, and eggs to meat mixture and use
your hands to combine well. Try to mix the meat enough
to get spices and eggs evenly distributed without
overmixing.
Makes two meat loaves, about 8-10 servings

Ingredients:
1kg. Kangaroo Mince
2 T dried chopped onion
1 T garlic powder
1 T dried basil
1 T dried parsley
1/2 cup flax seed meal
1 tsp. Vege-Sal (or 1/2 tsp. salt)
1 T ground fennel
1 cup finely chopped slow roasted tomatoes
(or use well-drained roasted canned tomatoes or
sun-dried tomatoes (rinse with hot water if oil packed)
2 eggs slightly beaten
Shape meat into two loaves. I prefer to bake meatloaf

on a roasting rack, so the fat can drip out. This meatloaf
doesnt have a lot of fat, but using a rack also browns
the meatloaf well on three sides.
Bake until the meatloaf is well done, 165F on the
meat thermometer. When I originally baked this in my
toaster/convection, it was done in 1 hour 15 minutes.
This time it took about 1 hour 30 minutes in my large
oven. Cutting one meat loaf open is still a good way to
see if the inside is done to your liking!
Enjoy.
Instructions:
96
97
v
GET SHREDDED with Lipo Fusion XT
If you have any bodybuilding competitions
around the corner Lipo Fusion Xtreme offers
the most complete fat burning, water control
supplement on the market to ensure you step
onstage at your absolute best.
Lipo Fusion Xt is light years ahead of any other
fat burning product. Featuring not only thermogenic extracts for optimum fat burning but also
support extracts for your liver and kidneys.
There is no point taking thermogenic products if
you liver and kidneys are unhealthy or sluggish.
In fact a large percentage of fat burning does
occur in your liver so it makes sense to take a
supplement that supports the function.
Before bodybuilding and figure events its vital
to eliminate any subcutaneous water from under

the skin to enhance muscle definition. Lipo
Fusion Xt includes a herb called Taraxacum
a natural diuretic that aids with healthy water
reduction so you come in to your next show
shredded to the max.
Powerzone Nutrition Lipo Fusion Xtreme is
available from all leading health food and
supplement stores Australia wide.
Or Ph: 0410 169 595
For more information on Lipo Fusion-XT
and the full Powerzone Nutrition product
range visit the website below:
www.powerzonenutrition.com.au
facebook.com/powerzonenutrition.com.au
MELT AWAY STUBBORN FAT WITH CRYODIM

BODCHUA Cosmeceuticals have just released a new topical
cream called CRYODIM sculpting cream that delivers active
extracts through the skin to assist with the appearance of
stubborn fat deposits that are often caused by localized
estrogen deposits.
Fatty estrogen deposits can often form

around the nipples of men who have
experimented with steroids.
The skin is in fact the largest organ in the human body.

It has the ability to uptake many nutrients that have low
absorption rates when taken orally. CRYODIM takes advantage
of the latest in cosmeceutical research into nutrient deliver. In
fact it took scientists two years to finally fine tune and harness
the CRYODIM formula so that it can target specific stubborn
body fat that does not appear to budge no matter how much
dieting or exercising you may do.
The key ingredients in CRYODIM are DIM, Chrysin and 7-Keto.
The first two have substantial research showing positive effects
on balancing estrogen levels. Estrogen is the female hormone
that makes adipose tissue very resilient to exercise and diet.
Women often experience difficulty in

shedding body fat from hips, butt and
thighs. This is often due to estrogen
deposits within fact cells.
The ingredients in CRYODIM target
these stubborn areas with the most
advanced cosmeceutical formula in the
world.
Visit the company website at:
www.bodchua.com or Australian
distributor Natural Bodz.
Ph: 0410 169 595
X2X CLOTHING - NEW LADIES BURNOUT TANKS & Ts.

X2X Clothing is made for athletes who push their workouts from
one X-treme to the next X-treme
New Ladies Burnout Tanks and Ts.
X2X Clothing, the performance active wear clothing brand taking the bodybuilding
scene by storm is now available in Australia. The range features Xtreme
Performance clothing for both men and women.
Two of the most popular womens lines are the Burnout Tanks and Burnout Ts. Both
feature the new ladies burnout fabric, which is washed to give a weathered look, a
very soft and flexible feel. Perfect for training, the Burnout Tanks give freedom of
movement and a lightweight feel.
The Burnout Ts conform to your body shape, enhancing your gym formed curves
and look great with jeans, leggings and shorts.
Just arrived are a range of breathtaking new colours including Turquoise, Yellow,
Royal Blue, Hot Pink, Neon Green, Neon Orange as well as the original Black, Grey
and Purple.The Burnout Tanks and Ts come
in sizes Small, Medium and Large.
For more information visit
www.x2xclothingaustralia.com
98
MRI - BLACK POWDER ULTRA

MRI BLACK POWDER ULTRA is a ground breaking pre-workout formula forged from the
very latest in emerging research of performance nutrition. Engineered to drive unprecedented
workout proficiency, BLACK POWDER ULTRA aggressively targets and engages 7 key factors
that drive training capacity and athletic potential.
MRI BLACK POWDER ULTRA was expressly formulated to match the mental and physical
intensity demands of hard-training athletes. The potential for BLACK POWDER ULTRA to drive
next level performance is nothing short of astounding. Each ingredient, compound and
technology in this unprecedented formula was selected based on the latest emerging research
in performance nutrition. What you get is a pre-workout formula powerful enough to fuel your
insatiable drive.
For wholesale enquiries contact EMI Nutrition at: www.eminutrition.com.au
INTERNATIONAL PROTEIN - R.T.G READY TO GROW

R.T.G READY TO GROW High protein shake is the latest product in the International Protein
range.
Ready to Grow is a ready-to-drink, high protein shake. No need for refrigeration, no need to add water just
shake and drink! Or chill first if desired for a delicious, refreshing snack.
Each 375mL R.T.G contains a massive 30g of Protein derived from Casein, Whey Protein Isolate, Whey Protein
Concentrate, plus more than 20% of the RDI of 10 essential vitamins and minerals, so its great as a on the go
protein boost.
Get Ready to Grow, convenient protein on the go to keep muscles fuelled with essential amino acids whenever
you need them! Ask for it at your favourite International Protein stockist!
International Proteins R.T.G is available in delicious chocolate flavour, with more flavours coming soon.
For more information visit www.international-protein.com
NEXT GENERATION MEGALOW PROTEIN BALLS

Are you looking for a nutritious snack that ticks all the right
boxes? With less than 2.6grams of carbohydrates these 60 gram
packs of Megalow protein balls have over 5 grams of fibre and
excess of 18 grams of protein per pack.
in
They are packed full of goodness with ultra-low levels of

carbohydrates and with Chia seeds containing omega 6 and
omega 3 fats. Delicious tasting these Megalow protein balls are a
perfect snack for your carb conscious individual.
Look for them in all good retailers or check out our website
www.nextgenerationsupplements.com for your nearest
stockist.
CRYSTAL BIKINIS INTERACTIVE DESIGNER

Choosing the right bikini for your competition can be difficult
and confusing, especially for novices. After investing so much
time and effort getting your body into the best shape ever you
want to make sure that the icing on the cake is going to be
perfect.
help disguise it. With over 25yrs of experience in the clothing

industry Crystal Bikinis pride ourselves on the quality and fit of
our garments. A comfortable, well fitting garment will give you
the confidence that you need to perform at your best on your
big day.
Crystal Bikinis have introduced a great new way to take

the guess work out of choosing your bikini. With the
INTERACTIVE DESIGNER now available at www.crystalbikinis.
com.au you can select fabric and crystal design combinations
and get an instant, realistic image of what your bikini will look
like.
As well as the vast choice available on our website, we also

offer a complete custom design service at a very reasonable
price. If you have an idea for a crystal design we are always
happy to discuss it with you. Our focus is on quality, service
and customer satisfaction and with more customers returning
to Crystal Bikinis each season we are sure you wont be
disappointed. Visit us at: www.crystalbikinis.com.au
We offer three different price ranges to suit all budgets and

with over 3500 combinations to choose from we are confident
you will find something thats perfect for you. The shape of
your bikini should compliment and flatter your body.
Crystal Bikinis can certainly guide you with your choices in
these areas and if you have any particular body issues like
scarring we can make adjustments to your bikini which will
99
Winners are grinners. Ben Abstacker

won the U30 Fitness Model title at the
2013 ANB Asia Pacific Championships.
Guest Mc Obi Obadike

points to Emman
Brown Sugar Mad
dy after hsi 4th plac uel
at the 2013 ANB Asia
e award
Pacific Titles.
Travis Ely is in the US

Michael Klassen of
y and has built
him
North Arm
self
Queensl
impress
ive phy
amazingan
siquand
for a man
e. looking
over 50 year
s
of age.
The lovely Divina

Jamon photo from
the Natural Bodz
Media day.
From L-R (Cameron Mercer, Alex

Wakefield, Denham Ravi,
Abstacker Handsaker at the
2013 ANB Asia Pacific FitnessMichael Kay and Ben
Model Championships.
Marcia Bock is a Brazilian American,

mother of a 10 year old boy.
Personal Trainer, Nutrition Coach,
Bikini posing Coach.
Adrian Gordon has been training for 12 years and

just recently won his first title in the 2012 ANB
Victorian Championships.
ing
fun before hitt
r having a bit of
mps.
quii Alexdande
ess Model Cha
The stunning Jac
Asia Pacific Fitn
ANB
3
201
the stage at the
Choi, Denham Ravi and

s in the business (L-R Jin Ho
ips.
Three of the best Fitness Model
Fitness Modeling Championsh
Pacific
Asia
ANB
2013
the
at
Michael Kay)
100
Robert VanderWalt has just returned back to

training after riding push bikes for a few years.
The lovely Rachel Jacobsohn

ANB Asia Pacific Fitness Modejust about to head on stage at the 2013
ling Championships on the Gold
Coast.
We want your photos whether they are candid, gym shots, beach shots, modeling shots or just any crazy shots you
feel will be great for our Hot Shots section. Send your photos on CD along with comments to: Hot Shots - Australian Natural
Bodz,P.O.Box 3572, Robina Town Centre 4230, or email to editor@naturalbodzmagazine.com (please ensure images are high
res & you have permission to use the images) or submit via your Mobile phone through the Free Natural Bodz Modile App.
Submit YOUR PHOTOS

THROUGH OUR APP
Available on android &
Iphone search
natural bodz
A good looking crew, the over 30s Male Fitness Model guys
backstage at the 2013 ANB Asia Pacific Championships.
Watch out David Hass
elhoff and Pamela And
erson we have
two replacements for
you Michael Kay and
Bianca Hoffmann
back stage at the 2013
ANB Asia Pacific Cha
mpionships.
he holds his 2013

Denham Ravi is all smiles as
1st Place Award.
ANB Asia Pacific Muscle Model
Caitlin Green works as a flight attendant around a

crazy schedule. She competed in her first Fitness
Model event early 2013 and is looking to hit the
stage again in October this year. We have no doubt
she will be up there with the best of the best.
Dont mes
he packs s with Sydney base
a serious
d Mitch Co
top Persona
pu
nelly
l Trainers. nch as one of Au
the 2012
Natural Bo This image capt stralias
ured at
dz Media
Day.
Divina Jamon and Ben Raso of Victoria at

the 2013 ANB Asia Pacific Championships
Le
Models Melissa
ias finest Fitness
Kay.
arazzi Michael
Three of Austral
wn with Mr Pap
Bro
ny
Son
Man and
The lovely Alicia Haw

kins mother of 3
kids looking amazing
as she prepares for
her first fitness mod
eling event.
h
Denham Ravi wit
Model Champion
ound.
Pacific Muscle
on in the backgr
2013 ANB Asia
n Feain looking
Joh
itor
pet
fellow fellow com
a
h Figure Americ
r Handsaker wit
Asia
Ben Abstacke
the 2013 ANB
my Sarkozy at
Champion Tam
ships.
Pacific Champion
holding her
Stunning Bikini Model Lina Heinze
her recent victory.
striking INBA Bikini Trophy from
Anita Chessher placed 2nd in

her first 2 figure
events and is training hard for
the Sept/Oct
2013 competition season.
101
Is it beauty and the beast? No

its Natural Bodz Cover Model
s Sarah Matoka and the one
only Ssugar Shaun at the 2013
and
ANB Asia Pacific Fitness Model
Championships.
102
AB-SOLUTE
Six-Pack Perfection
The science of body sculpting has arrived...
7-Keto Dhea
Chrysin
Di Indolymethane
TM
say [no] to stubborn body fat with

the worlds most advanced
cosmeceutical [sculpting cream]
CRYODIM
body sculpting cream
TM
over 2 years of [research & development]

to finally harness the power of Mother Natures
powerful extracts DIM, Chrysin, and 7-Keto .
BODCHUA
TM
cosmeceuticals
your appearance is everything to us

for retail & wholesale enquiries contact info@bodchua.com
103
www.bodchua.com ph: 0410 169 595
Natural Bodz Magazine presents
Gold Coast
Queensland
AUStRALIA
championships
world, universe & Pro qualier
18 - 19 october 2013
contact: 0410 169 595
Graphic Design by Steve Jones
104
2013 Fitness Universe, Inc. - All Rights Reserved

Australian Natural Bodz Issue 12 2013

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1

Established in 1995 for the

Available from leading retailers or call 0410 169 595

Visit our Fanpage at

Australian Natural Bodz

2013 volume 5 Issue 6

Our health & fitness Emporium brings

Effects of suspension training on Growth

Silk Amino Acids for more muscle, more stamina

Australian Natural Bodz

Health Sex & Longevity

Noopept- performance for your brain!

Retailer & Product Reviews

Apples Combat Inflammation.

Natural Bodz Store

Catch up with all the latest news & gossip

PUBLISHER / EDITOR IN CHIEF

Nutrition Knowledge Centre

Australian Natural Bodz

Natural Bodybuilding and event Calendar.

Try our delicious Kangaroo meatloaf with fennel,

Showcasing the finest products and retailers in

Some of the hottest images in the industry.

This magazine includes exercise

Feel Dont Just Lift Workout 101

We learn there is much more to weight

Hot Bodz Star Profile

In this issue we take a look at one of Australias

Staging Your Success by

In the Spotlight with

Six tips To make Dieting Easy

Learn how to lose all the weight you desire

Photography by Steve Jones.

Hot Bodz Star Profile

2013 ANB Asia Pacific

Visit our Fanpage at

- Create your own porfolio

Sign Up Now...Its FREE

Australian Natural Bodz ISSN

This issue features a massive 16 page event

GAIN INDUSTRY EXPOSURE & NET WORK WITH FITNESS

How to bring your all time best physical

All letters, photos,

Steve Jones Editor / CEO

If its broken...Fix it!

etting results from our efforts both in and out of

Yours in health and fitness

A Shining Star In The World of Health & Fitness Publications

ANB ASIA PACIFIC SMASHES

Over 350 of the finest Physique, Figure & Fitness

hat a sight, amazing bodies as far as the eye can see

of. The Fitness Models were awarded custom K9 Crystal Awards

Once again Obi Obadike did the honours as Master of Ceremony

Overall Champions Michelle Johnson, Jack Viufa,

2013 TEAM VEGAS

Musclemania Australia turns up

ctober 18-19 2013 will see Steve & Antonietta Jones

Musclemania Australia Categories

Ryan Laos 2012 Musclemania World

a beauty contest, but with special emphasis on body shape,

The Bikini Australia

manner for the judging panel. Contestants must be in good

Media Exposure and

There are four divisions depending upon gender and age, as