Fitness RX For Women PDF

FOR WOMEN
FitRx inside PEEK

THE SCIENTIFIC APPROACH TO HEALTH AND FITNESS
FITNESSRx
TM
BY ELYSE BLECHMAN AND JENNIFER BLECHMAN-TURNER

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
CO-PUBLISHERS
Co-Publishers
Elyse Blechman
Blast Fat
Jennifer Blechman-Turner
Editor-in-Chief
Steve Blechman
and Tone Design/Art Director

Elyse Blechman
Every Inch! Chief Financial Officer

Denise Gehring
Managing Editor
As you know, achieving fitness goals takes serious dedication. It takes Lisa Steuer
commitment and sacrifice. Its about getting home from a long day at work, but still
getting to the gym no matter how tired you are, and making healthy nutrition choices Associate Editor
whenever possible even when it would be easier to grab an unhealthy meal on the go. Alan Golnick
We know that you, our FitnessRx Women, are out there doing what it takes to reach your
Digital Creative Director and
goals and training hard, day in and day out. So this month, weve got a lineup of four Design Consultant
fabulously fit women IFBB pros Nicole Wilkins, Yeshaira Robles, Ava Cowan and Ashley Chris Hobrecker
Kaltwasser to help keep you inspired and training hard.
The squat is the ultimate exercise for shaping the lower body. But if you are tired of Chief Photographer
the basic old squat, the good news is that there are many different ways to perform this
Gregory James
exercise to keep your body guessing. Whether you need to tone your glutes, tighten your Contributing Photographers
Per Bernal
quads or increase the intensity of your training, theres a squat for you! In Do You Know Marc Royce
Squat? 9 Variations To Shape Up Your Lower Body by Jaime Baird on page 66, IFBB Bikini
Champion Ashley Kaltwasser demonstrates different versions of the squat to really get Contributing Illustrator
your rear in gear. Youll also learn how to really master the form, because even a slight shift Bill Hamilton
in the wrong direction can hinder results or cause injury. Get ready to squat till you drop!
Administrative Assistant
Even if you havent used them before, you may have seen battle ropes at the gym.
Fernanda Machado
A great exercise tool for building strength and burning fat all at the same time, battle
ropes can help you amp up the intensity and take your training to a whole new level. In Circulation Consultants
Battle Ropes: Burn Fat and Build Muscle with Upper Body Sprints by Lisa Steuer on Irwin Billman and Ralph Pericelli
page 44, three-time Figure Olympia champion Nicole Wilkins demonstrates some battle
fitnessrxwomen.com
ropes variations that will have you feeling the burn. Such a challenging exercise can
Editor-in-Chief
build strength as well as power, speed and cardiovascular fitness no matter if you are a Jaime Baird
beginner or more advanced. Whether youve tried battle ropes before or not, our exercise editor@fitnessrxwomen.com
guide will help you blast fat while building lean muscle mass.
IFBB Pro Ava Cowan has had a tough journey over the last year. For nine years, Ava Advertising Inquiries:
(800) 653-1151
competed as an IFBB pro and worked as a fitness model. Then in March 2013, a serious
injury to her head by a moving electrical lift required her to get surgery. After having Reader Inquiries:
a cervical disk removed and replaced with a prosthetic disk, Ava gained 40 pounds. Subscriptions (to order)
But after getting back on track, Ava was able to shed the fat and get back in shape. In (800) 653-1151
Strong To The Core: How I Got My Abs Back, on page 58, Ava shares with us her pre-
contest abdominal training approach, ab-training philosophy, and some of her tips and Subscription problems
(631) 751-9696 (ext. 301)
tricks. Avas story is inspiring and will have you ready to meet whatever challenges you
may face on your own fitness journey. Visit us at:
Toned glutes look great in skinny jeans of course, but theres also another good reason www.fitnessrxwomen.com
to train your booty. Without proper training, the glute muscles are very weak, which in
turn increases the risk of knee and back injuries. In Booty Boot Camp with IFBB Bikini FITNESS RX (ISSN 1543-3730)
is published six times a year by Advanced Research Media, 21
Champion Yeshaira Robles by Lisa Steuer on page 50, Yeshaira who successfully Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright
2008 by Advanced Research Media. All rights reserved. Copyright
defended her title at the New York Pro earlier this year and was gearing up for the 2014 under the Universal Copyright Convention and the International
Copyright Convention. Copyright reserved under the Pan Am Copyright.
Bikini Olympia as we went to press for this issue takes us through some of her favorite Rate: $20.95 per year (USA); $38.95 per two years (USA); foreign:
$28.99 per year. Nothing appearing in FITNESS RX may be reprinted,
exercises for building sexy, toned and strong glutes. This workout utilizes both bilateral either wholly or in part, without the written consent of the publisher.
Send editorial 11733. Stamped, self-addressed envelope must accompany
and unilateral training methods a scientifically proven way to build defined glute all submissions, and no responsibility can be assumed for unsolicited
muscles. Give it a try! submissions. All letters, photos, manuscripts, etc. sent to FITNESS RX
will be considered as intended for publication, and FITNESS RX reserves
This months FitnessRx is packed with the best cutting-edge tips, workouts and advice the right to edit and/or comment. Advanced Research Media, Inc.
reserves the right to reject any advertising at its discretion. Periodical
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Staying in shape year round sure doesnt come easy.
Using Lipo-6 Black helped me a lot. Its really strong!
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FitRx MAIL Room
LETTER OF THE MONTH
TONE IT UP!
Thank you for featuring the Tone It Up Girls
Karena and Katrina in your August issue
(Beach Body Blast: Tone It Up with Karena
and Katrina, August 2014). I have been follow-
ing them for a while. I love their workouts and
they are a constant source of positive motiva-
tion for me. The workout in FitnessRx is easy
to follow yet effective I really felt the burn! I
also loved the kale salad recipe! Plus, its so
true what Karena said being fit and healthy is
all about balance, and not sacrifice. This is
something I try to live by. Thanks again for the STRONG CORE
awesome article. I have to compliment you on the Yeshaira Robles core workout in
the August issue (Get Hardcore: 10 Exercises for a Strong, Sexy
Elizabeth Morrison
Midsection, August 2014). While Im not a personal trainer, Ive built
Email
up a lot of fitness knowledge over the past 10 years of working out
seriously, and this was a great, informative article and workout. Not
only were the top 10 exercises great choices, but also I really appreci-
ated that you included information on exactly why having a strong
HEALTHY BBQ core is important and beneficial. I think this is something that many
I am always looking for new and healthy rec- people dont realize and other magazines dont focus on. Thank you
ipes. While I love to indulge once in a while, of for continuing to provide workouts and information that is based on
course its all about the lifestyle change when science.
it comes to eating! So my goal is finding Rachel Byrn
healthy foods that also taste great. So this Email
summer I was so happy you included a whole
article on how to have a healthy barbecue
(Complete Guide to a Healthy BBQ, August
2014). I tried out most of those dishes for a
HEALTHY SKIN
Ive really enjoyed the articles by Dr. Jennifer Haley in FitnessRx,
barbecue I had this past summer and it was
and this most recent one on summer skin health was especially
AWESOME! Not only were the recipes easy to
informative (Healthy Summer Skin Guide, Womens Health, August
follow and make, but also my guests could not
2014). Dr. Haley broke down the information in a way that made it
even tell that they were eating healthier items!
easy to understand, and then offered ways to apply these ideas to
Thank you so much for making it easy and
your own life. This definitely helped me out this summer, and its
realistic to eat healthy.
very important information that people need to be aware of in order
Jennifer Atkens
to protect themselves. Im looking forward to more articles by Dr.
Email
Haley in the future.
Marie Kemp
Email
FINALLY ACHIEVING
SEXY LEGS
Toning legs has been a goal of mine but I BODY AFTER BABY
havent had much luck in this area. So I was I love Jamie Eason Middleton and was so excited to see the arti-
really excited to see the Courtney King leg cle about your post-baby ab workout (Getting Your Body Back with
workout in the new issue (Approach the Bench: Jamie Eason Middleton, Flat Abs, August 2014). Im currently preg-
Sculpt Sexy, Toned Legs Using Only a Bench nant with my first child and have been following some of Jamies
and Dumbbells, August 2014). This workout is advice online about working out and staying healthy while pregnant.
amazing and I am finally starting to see some Im definitely going to save this issue and give Jamies post-baby ab
of the tone and definition in my legs that Ive workout a try when the time comes!
been striving for (thanks, also, to all your online Joanne Erwin
workouts as well!) This is a great combination of Email
exercises, and Ive been recommending this
workout, and your magazine, to everyone.
Thank you so much, FitnessRx! Send us your comments!
Stephanie Siva editor@fitnessrxmag.com or
Email Advanced Research Media
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10 FITNE S S R X OCTOBE R 2 0 1 4 www.fitnessrxwomen.com
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THE SCIENTIFIC APPROACH TO HEALTH AND FITNESS FOR WOMEN
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OR THE PERFECT BODY
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66 DO YOU KNOW SQUAT?

9 VARIATIONS TO SHAPE UP 50 BOOTY BOOT CAMP
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IN THIS ISSUE WARM UP COOL DOWN
8 INSIDE PEEK 16 TRAINING 40 FAT-BLASTING 90 CARDIO BURN
Message from the INFO-BITS RECIPES Is Continuous Exercise Better
Co-publishers for Fat Loss Than HIIT?
20 FAT LOSS 78 FAT ATTACK
10 MAIL ROOM INFO-BITS Protein for Satiety, Weight Loss/ 92 ULTIMATE IN
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INFO-BITS Strengthening the With Pilates Guru
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72 WHAT WOULD GUNNAR DO? 75 FITNESS EXPERT Q&A
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WarmUP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

OCTOBER 2014
IN THIS SECTION
16-18
TRAINING
HEALTH CLUBS COMMERCIAL-
IZING ALTITUDE TRAINING;
INTENSE EXERCISE PRODUCES
THE MOST BENEFITS
20-22
FAT LOSS
INCREASED SLEEP TIME RE-
DUCES FOOD INTAKE; STRATE-
GIES FOR WEIGHT-LOSS
MAINTENANCE
24-26
NUTRITION
MAKING SENSE OF HEART
DISEASE GUIDELINES; DIETARY
PROTEIN REQUIREMENTS IN-
CREASE DURING WEIGHT LOSS
Altitude training is
counterproductive
28-30
HEALTH
at sea level. OBESITY LINKED TO LIVER
DISEASE; LOW SUN EXPOSURE
See page 16 LINKED TO HIGHER DEATH RATE
32-34
SUPPLEMENTS
VITAMIN D PROMOTES MUSCLE
FUNCTION; OMEGA-3 FATTY
ACIDS MIGHT PREVENT
MELANOMA
36-37
BEAUTY & SPA
PERCEPTIONS OF BEAUTY VARY;
DIY HOME SPA TREATMENT

FitRxWarmUP TRAINING INFO-BITS
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
Health Clubs
Commercializing
ALTITUDE TRAINING
High altitude training is common among some endurance ath-
letes. Exercising in low oxygen environments stimulates red blood
cell production, which theoretically enhances oxygen transport
capacity. Several health clubs around the country have taken
advantage of the perceived benefits of high altitude training by
offering exercise classes in rooms containing reduced oxygen levels.
This concept is a dumb idea. While high altitude training enhanc-
es performance at altitude, it is counterproductive for train-
ing at sea level. Altitude training reduces plasma volume, which
impairs cardiac output and temperature regulation. It decreases
blood-buffering capacity by reducing blood bicarbonate, so athletes
are less capable of dealing with metabolic acids. Finally, altitude
reduces training intensity, which is a critical factor for improving fit-
ness. A beneficial practice is to live high and train low. Using this
technique, athletes sleep in chambers containing less oxygen but
train at sea level. (Details, August 2014)
INTENSE EXERCISE
PRODUCES THE MOST BENEFITS
Exercise recommendations have come full circle in the last 60
years. In the 1960s, interval training (sets of high-intensity exer-
cise interrupted by rest or light exercise) was widely practiced by
endurance athletes. This was replaced by long, slow distance
training in the 1970s. Prevailing wisdom of the time was that ath-
letes developed endurance best through training volume rather
than intensity. Runners sometimes ran more than 100 miles a
week, while swimmers often completed 20,000 meters in a single
workout. Health organizations asked people to exercise at moder-
ate intensities for about 150 minutes per week. The pendulum is
swinging back again to intense exercise. High-intensity interval
training studies demonstrated rapid gains in fitness train-
ing only 10 to 20 minutes per week. New studies showing that
increasing fight-or-flight hormones called catecholamines trigger
rapid and profound changes in cells structures called mitochon-
dria the powerhouses of the cells. Train intensely to promote fit-
ness and health. (New York Times, July 1, 2014)
24-HOUR ENERGY EXPENDITURE WHEN THE GOING GETS

Similar in HIIT and Traditional
Endurance Exercise TOUGH, the Tough
High-intensity interval training (HIIT) involves repeated Get Going
short-term maximal bouts of exercise interrupted by rest inter- Football coaches such as the legendary Vince Lombardi of
vals. Many recent studies have shown that performing HIIT only the Green Bay Packers were great for coming up with say-
10 to 15 minutes per week produces similar changes in body ings such as, Good players can distinguish pain from injury,
composition as traditional endurance training involving 40- to No pain, no gain, and Pain is simply weakness leaving the
60-minute workouts. Lauren Skelly from McMaster University in body. Matthew Jones and co-workers from the
Canada and colleagues found that a single HIIT workout University of New South Wales in Australia found
burned a similar amount of calories as a workout involving 50 that you can get used to the pain of training. They
minutes of cycling at 70 percent of maximum heart rate. The found that pain tolerance improved in response to restricted
results of this study explain the similar changes in body compo- blood flow following six weeks of aerobic training. Improved
sition that occur in response to interval training and traditional pain tolerance is an important benefit of physical training
endurance training. (Applied Physiology Nutrition Metabolism, that many coaches and athletes have long suspected. Feel
39: 845 - 848, 2014) the pain and get used to it! (Medicine Science Sports
Exercise, 46: 1640-1647, 2014)

www.fitnessrxmag.com
FitRxWarmUP TRAINING INFO-BITS
Aerobics And Weight Training

IMPROVE BLOOD FATS
Abnormalities in blood lipids (blood fats) such as total cholesterol,
LDL cholesterol, triglycerides and HDL cholesterol have been linked
to an increased risk of coronary artery disease and stroke. A review
of literature led by Larry Durstine from the University of South
Carolina concluded that both aerobics and weight training positively
influenced blood lipids. Weight training decreases cholesterol by
3 percent, LDL cholesterol by 4.5 percent, and triglycerides by 6
percent. Aerobic exercise decreases cholesterol by 2 percent and
triglycerides by 11 percent and increases HDL cholesterol by 4
percent. These changes have a positive impact in reducing the risk of
cardiovascular diseases and contributing to metabolic health.
(Current Sports Medicine Reports, 13: 353-359, 2014)
Low-Oxygen Weight Training

INCREASES Muscle Endurance
Weight training in a chamber with reduced oxygen at a oxygen (the percentage of oxygen at sea level is 20.93).
simulated altitude of 10,000 feet increased muscle blood Gains in strength and muscle mass were equal
supply and vascular endothelial growth factor (stimulates between the groups, but the high-altitude group made
blood vessel growth) more than weight training at sea level greater gains in muscle endurance and muscle blood
according to a study from the Japan Institute of Sports flow. Strength training in a low-oxygen chamber might have
Sciences in Tokyo. Test subjects weight-trained for eight significant health benefits, particularly in older adults.
weeks either at sea level or in a chamber with 14.4 percent (Physiological Reports, 2(6), 2014, e12033)
Glute-Ham Raise and Romanian

Deadlift BEST HAMSTRING
EXERCISES
THE ROLE OF The hamstrings are made up of three muscles on the back of the thigh that flex
the knee and extend the hip. Injuries to these muscles are extremely common and
can end sports careers. The leg curl, involving knee flexion, is the most common
KETTLEBELLS IN and popular hamstring exercise. However, hamstrings are more heavily used as hip
extensors in sport. Also, hamstring injuries commonly occur during hip extension. A
STRENGTH & study from the University of Memphis, led by Brian Schilling and Matt McAllister,
showed that the glute-ham raise and Romanian deadlift were the best exercises
for activating the hamstring muscles. These exercises are relatively uncommon,
CONDITIONING but essential for building hamstring strength and power and preventing injury.
(Journal Strength Conditioning Research, 28: 1573-1580, 2014)
A kettlebell is a large iron ball connected to a handle. On the surface, kettle-

bells dont look much different than standard dumbbells. They have a handle con-
nected to a weight just like dumbbells and they come in a variety of sizes, but
thats where the similarity ends. The kettlebell weight is located at the end of the
handle instead of on either side of it. Also, the design of the kettlebell allows you
to do high-speed ballistic exercises with a pendulum-like action. Many kettlebell
exercises, such as swings, snatches and cleans, require high-speed eccen-
tric muscle contractions, which produce surprisingly high muscle forces.
Chris Beardsley and Bret Contreras, in a review of literature, concluded that we
need more information to assess the usefulness of kettlebell training in athletics.
Kettlebells improve sprint speed and prevent injury, but we don't fully understand
the set and rep structure of kettlebell training. (Strength and Conditioning
Journal, 36 (3): 64-70, 2014)

FitRxWarmUP FAT LOSS INFO-BITS
HIGH-PROTEIN
DIETS PROMOTE
WEIGHT LOSS
Studies on the effects of dietary
protein intake on weight loss are
confusing and contradictory. Some
studies show that high-protein diets
decrease appetite and speed weight
loss. Other studies show the oppo-
site: high-protein intake is linked to
weight gain. A review of literature led
INCREASED SLEEP TIME by Mikkel Ankarfeldt from the
University of Denmark concluded
REDUCES FOOD INTAKE that people with the greatest body

mass index (an index of the propor-
tion of height to weight) and largest
People in the US get about 8.45 hours of sleep per night com- waist circumference benefited most
pared to nine hours in China, 7.2 hours in Japan, eight hours in from high-protein diets. Physical
Norway, and 8.8 hours in France. In spite of the inconsistencies, characteristics influence the suc-
lack of sleep is linked to obesity. Esra Tasali from the University of cess of weight-loss strategies.
Chicago and colleagues found that counseling people to improve (PLOS ONE 9(7): e101134)
sleep habits improved sleep duration. Increasing sleep time was
linked to a reduced desire for sweet and salty foods. However,
increased sleep time did not increase fruit or vegetable intake. In
general, increased sleep time encourages people to make healthi-
er food choices. (Appetite, 80: 220-224, 2014)
GUT MICROBES MIGHT CAUSE

LOW-GRADE INFLAMMATION
AND OBESITY
Obese and lean humans have different gut microbe populations, which might
account for individual differences in weight gain and low-grade inflammation.
The human gastrointestinal tract contains more than 100 trillion microbes.
Imbalances in gut microbes have been linked to obesity, inflammation,
immune system breakdown, bad breath, gum disease, coronary artery
disease, cancer, back pain, allergies and autism according to a litera-
ture review by Giovanni Tarantino from the Federico II University Medical
School in Naples, Italy. Bacteria-laden foods called probiotics, containing
bacteria such as lactobacillus acidophilus and bifidobacteria, may be the next
big health food craze because they stabilize the microbe population in the gut.
(Journal Clinical Endocrinology Metabolism, 99: 2343-2346, 2014)
Strategies for WEIGHT-LOSS MAINTENANCE

Ninety-five percent of people who lose weight gain it back again within a year. In theory, weight maintenance should not be a
problem. Consistent weight loss requires a caloric deficit of only 300 calories per day made up of a combination of
reduced calorie intake and caloric expenditure. Weight maintenance requires less, but most people cant do it. Iranian sci-
entists, in a review of literature, summarized successful weight-maintenance techniques. These include consuming meal
replacement beverages several times per week, reducing high-sugar drink consumption, low-carbohydrate diets, high-protein
diets, low-fat diets and regular exercise. None of these techniques work consistently in the general population. The National
Weight Control Registry maintains a database of people who successfully lost weight and maintained weight loss. These people
exercise an hour a day, consume smaller portions, and limit consumption of desserts, bread and high-sugar drinks. (Journal
Research Medical Sciences, 19: 268-275, 2014)
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FitRxWarmUP FAT LOSS INFO-BITS
CAN WE HARNESS BROWN

FAT TO FIGHT OBESITY?
Individual differences in brown fat may play an important role in human obesity.
Increasing brown fat production and activity might help people lose weight and
control body fat (white adipose tissue). A study from the Dana-Farber Cancer
Institute and the Department of Cell Biology at Harvard Medical School showed
that a chemical regulator (PRDM16) controls brown fat production. Key nutrients
influence PRDM16 activity. Supplementing them in the diet is an exciting new strat-
egy for fighting fat and obesity. Cold exposure increases brown fat levels,
but few people are willing to spend much time in a freezer. Nutritional
supplements are a novel way of boosting brown fat activity and promoting fat loss.
Supplementing arginine, citrulline, glutamate, green tea extract and oleuropein
might be effective ways of activating BAT without overly stimulating the sympa-
thetic nervous system (fight or flight system). (Scientific American, August 2014)
BROWN FAT HELPS

BEDROOM TVs
CONTROL
Contributing to ENERGY BALANCE
OBESITY IN KIDS Brown fat (brown adipose tissue, BAT) is a calorie-burning tissue
in the human body that converts food energy directly into heat. BAT
Last year, bedroom TVs increased body fat in US increases metabolic rate following overeating, thus preventing
children by 19 million pounds according to a study weight gain. Energy metabolism works through a series of coupled
led by Diane Gilbert-Diamond from the Geisel reactions. This means that energy released by breaking down fats,
School of Medicine at Dartmouth. The study exam- carbohydrates and proteins are captured in other reactions, such
ined the relationship between body mass index a as making ATP (a high energy chemical) or storing fats and carbo-
weight to height scale and bedroom televisions in hydrates. Uncoupling occurs when the energy from food breakdown
a telephone survey of 6,522 US children aged 10 to is released as heat instead of capturing it as ATP. Brown fat
14 years. Nearly 60 percent of the kids had bed- converts food energy directly into heat. Drug and supple-
room TVs, with the highest rates found in kids of ment makers are targeting uncoupling in brown fat and other cells
lower socioeconomic status, ethnic minorities and to increase metabolic rate, which will help people control body fat.
boys. Bedroom TVs contribute to obesity by (Current Opinion Clinical Nutritional Metabolic Care, 17:368-372,
restricting physical activity and disturbing sleep 2014)
patterns. (JAMA Pediatrics, 168: 427-434, 2014)
A popular urban legend is that men lose weight and body fat more easily than women. A review
DO MEN of literature by Phillipa Caudwell from the University of Leeds in the UK concluded that men and
women lose weight at the same rate pro-
LOSE vided that energy expenditure is equal.
People lose weight at different rates in
BODY FAT response to exercise, but the variability is
due mainly to variances in appetite and
MORE food intake rather than metabolic differ-
ences in the exercise response.
EASILY Measuring body composition is particu-
larly important when assessing gender
THAN differences in weight and fat loss.
Regardless of weight loss, exercise pro-
vides significant improvements in meta-
WOMEN? bolic health that contributes to health
and longevity. (Exercise Sport Science
Reviews, 42: 92-101, 2014)

FitRxWarmUP NUTRITION INFO-BITS
Organic Foods
Contain FEWER High-Glycemic Index Diets
PESTICIDES and PROMOTE OBESITY,
MORE ANTIOXIDANTS DIABETES AND INSULIN
Organic foods account for 4 percent of food sales in
the United States. Organic foods have a low crop yield
RESISTANCE
compared to conventionally produced crops. Health Since the late 1970s, nutritional policies in the United States
experts are divided on whether the benefits justify the have promoted carbohydrate consumption and discouraged fat
costs. A meta-analysis of 343 peer-reviewed consumption. This period has coincided with an explosive rise in
studies by a large group of European obesity, type 2 diabetes and insulin resistance. A review of
scientists showed that organic foods contain literature by Salwa Rizkalla from Pitie-Salpetriere
fewer pesticides and more antioxidants. Hospital in Paris, France concluded that wide
Antioxidants are chemicals that protect the cells from consumption of high-glycemic index and glycemic load
free radicals that are produced naturally during diets contribute to the risk of type 2 diabetes and
metabolism that can potentially cause severe damage cardiovascular disease. Glycemic index is a measure of how
to cell structures such as membranes and DNA. This fast a food increases blood sugar and glycemic load marks the
study did not show that organic foods are healthier than total blood sugar increase in response to a food. Low-glycemic
traditionally produced foods. (British Journal of index diets improve blood pressure, lower blood fats, and
Nutrition, published Online July 18, 2014) decrease blood markers of inflammation. She speculated that
promoting diets lower in high-glycemic index/load foods might
prevent and treat metabolic diseases and the resulting heart
attacks and strokes. (Current Opinion Clinical Nutrition
Metabolic Care, 17: 373-378, 2014)
CHERRIES REDUCE
INFLAMMATION AND
PREVENT MUSCLE
Cherries are important parts of an athletic diet
because they protect muscle tissue from damage
during intense exercise and prevent inflammation
according to a review of literature by scientists from
the United Kingdom, USA and South Africa. Chemicals
in cherries, such as flavonoids and anthocyanins,
prevent muscle oxidative damage and inflammation
associated with exercise recovery. Cherries, which
reduce exercise-induced muscle damage,
inflammation and oxidative stress, might be useful
for reducing sports injuries and promoting recovery.
There are no reported side effects from eating these
foods. (Scandinavian Journal Medicine Science Sports,
24:477 - 490, 2014)
Ninety-five percent of people caloric restriction, and two

High who lose weight will gain it back
again within 12 months. Weight
weeks of overfeeding involving
consumption of diets
Carbohydrate maintenance is a serious

challenge to scientists and
medical practitioners. German
containing either 50 percent or
65 percent carbohydrates.
People trying to maintain
Diets Prevent scientists from University of
Hohenheim found that following
weight after weight loss should
consume diets containing lower
Weight caloric restriction and weight
loss, high carbohydrate diets
glycemic index foods (complex
carbs, fats, and proteins).
Maintenance promoted weight gain. Their

experiment involved one week
of overfeeding, three weeks of
(European Journal of Clinical
Nutrition, published online July
9, 2014)

FitRxWarmUP NUTRITION INFO-BITS
Regular Protein Intake Can
PREVENT Muscle Loss in Older Adults
People lose 20 percent of their muscle mass between ages 40 and
60 a condition called sarcopenia. Muscle loss contributes to
decreases in bone mass, loss of strength, deadly falls and poor
blood sugar metabolism. Protein meals containing 25 to 30
grams of protein stimulate muscle protein synthesis,
even without performing exercises such as weight
training. Leucine, a key signaling amino acid, turns on
the mTOR pathway in muscle, which promotes
protein synthesis and muscle hypertrophy. Scores of
new studies have found that older adults could
better maintain muscle mass if they consumed high-
quality protein throughout the day. (The Journal of
Nutrition, published online April 17, 2014)
Making Sense of HEART

DISEASE GUIDELINES
Many of our cherished principles for promoting health and preventing heart
disease have been tossed out the window by recent landmark studies. A meta-
analysis in the Annals of Internal Medicine showed that diets high in saturated
fats do not trigger coronary artery disease. Leading health organizations are
promoting cholesterol-lowering statins for more Americans. These groups are
DIETARY
placing less emphasis on heart disease screening tools such as annual
electrocardiograms and exercise stress tests. Medical advisers to Consumer PROTEIN
Reports suggested that unsaturated fats contained in the Mediterranean diet
are heart-healthy and that people should
avoid sugar and processed foods. Statins
REQUIREMENTS
are good preventive drugs for people with
significant cardiovascular disease risk INCREASE
factors such as diabetes, high blood
pressure, abdominal fat deposition and
insulin resistance. Good physical fitness
DURING
and regular physical activity are important
ways of achieving optimal health and
preventing premature death. (Consumer
WEIGHT LOSS
People lose lean muscle
Reports, 26(7): 3-5, 2004)
when they lose bodyweight
through low-calorie diets.
Researchers from New
EAT PROTEIN THROUGHOUT Zealand led by Eric Helms

showed that athletes lost lean
THE DAY mass as they lost body fat.
Athletes who consumed 2.5 to
The recommended daily allowance for 2.6 grams of protein per
protein is 0.8 to 1.5 grams per kilogram of kilogram of bodyweight per
bodyweight. Most people consume more day were able to maintain lean
protein at night than during the day. This is a muscle mass during a six-
mistake according to a study led by Douglas month period of restricted
Paddon-Jones and Madonna Mamerow from caloric intake plus weight
the University of Texas Medical Branch at training. Protein requirements
Galveston. They found that 24-hour protein increase in athletes during
synthesis was higher when protein was sustained dieting.
consumed evenly throughout the day than (International Journal Sports
when it was consumed more at night. This Nutrition Exercise Metabolism,
study used sophisticated radioactive tracer 24: 127-138, 2014)
methods to measure protein synthesis. Strive
to consume protein throughout the day and
not just in the evening. (Journal of Nutrition,
144: 876-880, 2014)
FitRxWarmUP HEALTH INFO-BITS
Sun Tanning Is ADDICTIVE

Excessive sun exposure increases the risk of skin cancers and
causes premature skin aging. Nevertheless, millions of people can't
resist sitting in suntan booths or lying on the beach. A study led by
David Fisher from Harvard Medical School showed that rats
exposed to ultraviolet light five times per week for six months
became addicted to it. The scientists attributed sun addiction to
feel-good hormones called beta-endorphins. The animals showed
signs of physical addiction as indicated by shaking and chattering
teeth when they were removed from the UV light. Our alternate ex-
planation is that UV light stimulates the release of a hormone called
melanocortin, which triggers the release of the tanning pigment
melanin but also stimulates sexual desire. In short, people like to
suntan because it turns them on. (Cell, 157:1527-1534, 2014)
EXCESSIVE Training Triggers

ADRENAL OVERLOAD
Many popular cross-training and boot camp-type training programs cause rap-
id fat loss. However, these programs can have serious, long-lasting consequenc-
es. A Brazilian study on rats demonstrated the potentially devastating effects of
excessive exercise. Researchers examined body composition and adrenal gland
metabolism in rats subjected to four to 10 days of daily exercise to exhaustion.
The animals lost 20 percent of body fat within a few days but also experienced
a 45 percent loss in muscle protein. Most alarmingly, the weight of the adrenal
LOW
glands increased by 74 percent in the animals that trained to exhaustion for 10
days straight. Also, levels of corticosterone increased in direct proportion to the
SUN EXPOSURE
stress of exercise. Extreme adrenal stress can trigger immunosuppression that LINKED TO HIGHER
can have negative long-term effects on performance, health and well-being. The
immune system is the ultimate limiting factor of performance. Excessive exercise
can literally make you sick. When it comes to training, harder and longer are not
DEATH RATE
Each year physicians in the United
necessarily better. (Physiological Research, published online June 5, 2014) States diagnose 44,000 new cases
of melanoma and report more than
7,000 deaths. The death rate from
melanoma in the United States has
increased consistently since 1930.
Cancer specialists put much of the
blame on excessive sun exposure and
the use of sun tanning beds. Conse-
quently, dermatologists recommend
that people limit exposure to ultravio-
let light. However, a study on Swedish
women from Karolinska University
Hospital in Stockholm, Sweden found
that those with the least sun exposure
WASHINGTON D.C. IS THE NATIONS had the shortest lifespans. Avoid-
ing sun exposure increased the
FITTEST CITY
The American College of Sports Medi- markets; and recreational facilities such
yearly death rate by 3 percent.
Sweden does not get as much sun-
light as other countries, so the results
might not apply to people living in
cine rated Washington D.C. as the fittest as swimming pools and playgrounds. the United States or those living in
city in America. Their ranking was based Other healthy cities included Minneap- countries closer to the equator. UV
on an assessment of chronic health prob- olis-St. Paul, Portland, Denver and San light produces vitamin D in a reaction
lems such as diabetes and asthma; health Francisco. The five least fit metropolitan in the skin. Adequate vitamin D levels
behaviors such as cigarette smoking and areas included Memphis, Louisville, Okla- might be important for maximizing
fruit and vegetable consumption; healthy homa City, Indianapolis and Nashville. lifespan. (Journal Internal Medicine,
environments such as parks and farmers (USA Today, May 28, 2014) 278: 77-86, 2014)

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FitRxWarmUP HEALTH INFO-BITS
Obesity Linked to
VITAMIN D PROTECTS Liver Disease
AGAINST SUN DAMAGE
The body produces vitamin D naturally in the skin in a reaction involving sunlight.
Vitamin D is critical for maintaining bone density. Excessive exposure to ultraviolet
radiation can damage the skin and increase the risk of various forms of skin can-
cer, particularly deadly melanoma. Michael Holick from Boston University
Medical Center noted that sun exposure is the most important way
that humans get adequate amounts of vitamin D. Sensible sun exposure
triggers vitamin D production, which promotes bone health and protects the skin
from cancer. Fear of skin cancer has triggered a national epidemic of vitamin D
deficiency. Other studies have shown that sun exposure, to a point, is healthy be-
cause it increases secretion of the hormone melanocortin, which promotes tanning,
weight control and sexuality. (Experimental Dermatology, 23: 391-392, 2014)
Men Are the WEAKER SEX

The high prevalence of obesity in America
has led to an epidemic of fatty liver disease,
which affects 10 percent of children and 20
percent of adults. This can eventually lead to
liver failure that requires a liver transplant.
Obesity-linked liver disease is almost identi-
cal to liver damage seen in alcoholics. Liver
damage is a direct result of poor diet, excess
weight and lack of physical activity. This is a
serious problem that can lead to poor health
and premature death. (New York Times, June
14, 2014)
Women have traditionally been considered

the weaker sex, but that notion is incorrect if
you consider the evidence. Women live longer
than men in every society on earth. One reason
is that men are more violent than women, and
much of the violence is directed toward other
men. Women also have better cellular health than men. A University of Sydney, Australia study led by Madeleine
Beekman speculated that women have stronger mitochondria than men. Mitochondria are the powerhouses
of the cells and also contain their own DNA that is separate from the cell chromosomes. This DNA is passed down through the
maternal line. Mutations in mitochondrial DNA are more common in men than women, which leads to more disease and earlier
death. Many recent studies have shown that mitochondrial health determines longevity and overall health. (Philosophical Trans-
actions of the Royal Society, 369: 1471-2970, 2014)
WORLD OBESITY RATE AT ALL-TIME HIGH

An international study funded by the Bill and Melinda Gates Foundation determined that worldwide obesity rates increased by
33 percent between 1980 and 2013. Thirty-seven percent of men and 38 percent of women have body mass indexes (BMI)
above 25. BMI is an index of the proportion of weight to height and is the most common technique for assessing obesity rates in
large populations. The increase has been particularly alarming in children and adolescents in developing countries. No country has
decreased its obesity rate in the last 30 years. Obesity is linked to an increased risk of heart attack, stroke and cancer, and is an
international epidemic. (The Lancet, published online May 29, 2014)

FitRxWarmUP SUPPLEMENT INFO-BITS
Caffeine INCREASES Rowing Performance

Caffeine and bicarbonate improve performance during high-intensity exercise. Caffeine is a stimulant that increases strength
and power and boosts energy levels. Bicarbonate is a powerful buffer that prevents the accumulation of metabolic acids. A
Danish study on elite rowers showed that caffeine (3 milligrams per kilogram bodyweight) produced small improve-
ments in performance during a six-minute rowing sprint, while bicarbonate had no effect. Combining bicarbonate with
caffeine did not diminish the benefits of caffeine. Bicarbonate appears effective during short, high-intensity exercise lasting
about two minutes but is not effective for more prolonged work. Caffeine improves both high-intensity and endurance exercise
performance. (Applied Physiology, Nutrition and Metabolism, published online May 5, 2014)
Delayed onset muscle soreness (DOMS) is linked to
Fish Oil Has NO EFFECT on muscle destruction and secondary tissue inflamma-
tion. Inflammation is the bodys response to trauma
POST-EXERCISE MUSCLE and tissue injury. Some scientists have speculated

that oxidative stress is linked to inflammation and is a
SORENESS cause of DOMS. The body naturally produces free rad-

icals (reactive oxygen species) that are highly reactive
chemicals that can destroy cell membranes and DNA.
Chemicals called antioxidants can neutralize the
effects of free radicals. Stuart Gray and colleagues
from the University of Aberdeen in Scotland found
that fish oil supplements administered for six
weeks reduced markers of inflammation but had
no effect on post-exercise muscle soreness
induced by a high-intensity weight-training work-
out involving eccentric quadriceps contractions.
Eccentric contractions occur when the muscle exerts
force as it lengthens. This type of contraction is asso-
ciated with delayed onset muscle soreness.
(International Journal Sports Nutrition Exercise
Metabolism, 24: 206-214, 2014)
L-Arginine Decreases L-Carnitine

Growth Hormone Counteracts Some
Response to Weight Beneficial Effects of
Training Exercise
L-carnitine is a popular supplement in some endurance
Internet companies and even anti-aging clinics sometimes push athletes and bodybuilders. L-carnitine is an important
growth hormone stimulators that boost natural growth hormone chemical found in the mitochondria the cells energy cen-
secretion. They typically contain the amino acid arginine, which ters, where it helps burn fat. A study on rats led by Valgas
has a small stimulatory effect on growth hormone. Scott Forbes da Silva from So Paulo State University in Brazil showed
and co-workers from the University of Alberta in Canada showed
that carnitine supplements promoted weight loss by
that arginine combined with weight training decreased growth
hormone levels. This means that arginine might have a negative interfering with blood vessel health. Carnitine prevented
effect on lean body mass. Arginine combined with weight training blood vessel relaxation, which is critical for blood pressure
does not increase growth hormone or lean body mass, decrease control and blood flow regulation during exercise.
total body or abdominal fat, or improve athletic performance. L-carnitine is an effective weight-loss supplement, but its
(International Journal of Sport Nutrition and Exercise Metabolism, side effects could partially erase the benefits of exercise.
24, 236244, 2014) (Archives Physiological Biochemistry, 23:1-7, 2014)

FitRxWarmUP SUPPLEMENT INFO-BITS
Green Tea Extract

Triggers HEPATITIS
Green tea extract is an extremely popular supplement for
athletes and people trying to lose weight. The American College
of Gastroenterologys clinical guidelines for diagnosing and
treating drug-induced liver injury published in 2014 lists green
tea extract as one of the most common dietary supplements
linked to liver injury. Recently, a study from University
Hospital in Mnster, Germany reported the case of a
63-year-old woman who developed hepatitis (inflamma-
tion of the liver) from consuming green tea extract.
Because of genetic differences, people react differently to
drugs, supplements, exercise programs and weight-loss diets. A
supplement that is healthy for most people might have severe
side effects in others. Scientists have been slow to study indi-
vidual differences in reactions to supplements. (Journal of
Ethnopharmacology, published online May 15, 2014)
PROTEIN AND AMINO ACID

SUPPLEMENTS: WHAT WORKS?
Athletes have been taking pro- and is best taken with slower-act-
tein supplements for thousands of
years. However, it is only been
ing casein (milk) protein. A total of
40 grams of protein is sufficient to
VITAMIN D
recently that scientists have
learned how protein and amino
acid supplements boost muscle
trigger muscle protein synthesis.
The amino acid leucine is critical
for maximizing muscle growth.
PROMOTES MUSCLE
protein synthesis. Henning Langer
and Anja Carlsohn from the
Leucine (1 to 1.7 grams) triggers the
mTOR pathway, which regulates FUNCTION
University of Potsdam in Germany muscle protein synthesis. The
concluded that a combination of combination of whey protein, Vitamin D is synthesized in the body in
long- and slow-acting proteins casein and leucine is a magic com- a reaction involving sunlight. Vitamin D
promote muscle protein synthesis bination that will boost muscle can also be consumed in the diet by eat-
best. Whey protein is a short-act- growth. (Strength and Conditioning ing fatty fish, mushrooms and supple-
ing, highly effective supplement Journal, 36 (3): 33-42, 2014) ments. Several recent studies have
linked low vitamin D levels to poor bone
health, muscle weakness and deficien-
cies in reproductive hormones. However,
the only health claims allowed by gov-
OMEGA-3 FATTY ACIDS ernment agencies in the United States,

Europe and Canada for vitamin D include
MIGHT PREVENT reducing the risk of osteoporosis, pre-

venting inflammation, and promoting
normal muscle function. A review of lit-
MELANOMA erature by Rachele Pojednic and Lisa
Ceglia from Tufts University in Boston
reported that lower blood levels of vita-
Melanoma is a deadly form of skin cancer that strikes 160,000 people min D were linked to lower aerobic
every year and kills more than 48,000 people worldwide. The rate of melano-
capacity and higher body mass index.
ma has increased during the past two decades, largely because of increased
Vitamin D activates genes and cell sig-
sun exposure and use of tanning beds. A review of literature by scientists
naling chemicals that are critical for
from Catholic University in Rome, Italy concluded that omega-3 fatty
muscle hypertrophy, strength, and
acids, contained in fatty fish, might prevent this deadly form of skin
improved muscle performance. In older
cancer. These fatty acids can prevent cancer cell growth, speed the death
adults, maintaining adequate vitamin D
and reduce the spread of the cancer cells, and prevent blood vessel develop-
levels might contribute to fewer falls.
ment around the cells. We need well-controlled studies to determine if
(Exercise Sports Science Reviews, 42:
increased fish consumption or fish oil supplements could be useful in pre-
76-81, 2014)
venting melanoma. (Nutrition Reviews, 72: 255-266, 2014)

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FitRxWarmUP BEAUTY INFO-BITS
BY LISA STEUER
BEAUTY QUESTION
OF THE MONTH
with Dr. Jennifer Haley
make the cells to break free. Use a benefits after exfoliating. Basically, if
scrub with small beads rather than your skin is lackluster and feels dry,
seeds, nuts, husks or pits and dont then it is time to slough off those
scrub too vigorously, as this may adherent dead skin cells (which can
damage skin and cause broken blood prevent skin from actually absorbing
vessels. Chemical exfoliation can be any products or even moisturizer).
achieved with fruit enzymes or acids. Exfoliating should leave your skin
They are effective for separating the feeling healthy and refreshed, not
cement holding old skin cells in place sensitive, burning or red. This would
on the surface of the skin. Natural indicate that you are over-exfoliating.
enzymes may be derived from various
fruits. Alpha hydroxy acids, such as WIN A $100 GIFT CERTIFICATE
glycolic acid, lactic acid, malic acid, TOWARD SKIN CARE
mandelic acid and citric acid, may also PRODUCTS!
be found naturally and have anti-aging Submit a question for Dr. Haley to
Why is it benefits to help moisturize, reduce fine
lines and wrinkles, and even out skin
answer in the next issue if your
question is chosen, youll win a $100
important to tone. Beta hydroxy acids such as

salicylic acid are best suited for oily,
gift certificate toward her skin care line,
Derivations! Email your question to
inflamed or acne-prone skin. editor@fitnessrxwomen.com and be
exfoliate? How often you should exfoliate is
determined by which products you
sure to include your contact info. A new
winner will be chosen each month!
Exfoliating properly is one of the choose and your skin type. If your skin
secrets to achieving soft, glowing skin. is very oily and you live in a warmer
Exfoliating will remove dead skin cells, climate, you can exfoliate more. Dr. Jennifer Haley is a board-certified
dry patches, uneven discoloration and Exfoliating properly will actually allow dermatologist with a degree in Nutrition Science
from Cornell University. She has been an NPC bikini
make pores appear smaller. There are dry skin to hold onto more moisture. I
competitor, consultant to the US Capitol, and is the
two types of exfoliation: physical and prefer exfoliating in the evening co-founder of the skin care line, Derivations which
chemical. Physical exfoliation is the followed by application of a serum and offers complementary skin consultations. She
mechanical process of removing moisturizer. Active products will enjoys an active lifestyle in Scottsdale, AZ and
surface skin using abrasive forces to penetrate better and provide greater Montrose, CO with her husband and three boys.
DIY HOME SPA Treatment BAKING SODA

Scott-Vincent Borba is a Hollywood beauty and nutraceu-
tical expert, and the author of three best-sellers Makeup for
Face wash
Dummies, Skintervention and Cooking Your Way to
Gorgeous. Lucky for us, he shared with us a spa treatment Here is a very
you can do right at home with ingredients you most likely simple, money-
already have in your pantry! saving and effective
First transform your showerhead into an aromatherapy face wash: Take
sauna. Close your bathroom door and window, then fill the about a tablespoon
tub about halfway with very hot water. Sit next to the show- of baking soda and a
er/tub to enjoy the steam that has filled the room. If youd tablespoon of
like, light candles and use aromatherapy oils to relax. coconut oil and rub
Treatment to firm and tighten sagging facial skin together in your
Ingredients: Hot towel, half a cup of Greek yogurt, half a cup hands. Rub the
of buttermilk, teaspoon of freshly brewed coffee grounds, mixture around on
five vitamin E tocotrienol capsules, one tablespoon of aloe your face for about a
vera gel. Blend all of the ingredients together and slather on minute and wash off.
your face. Cover with a moist, hot towel until it cools. Then You will feel the
rinse. Be sure to take the tocotrienol capsules by mouth daily difference of this all-
too. They contain powerful antioxidants sourced from natural exfoliating
Malaysian palm fruit oil, (www.PalmOilHealth.org), which have treatment after just
a reported number of health benefits, including potentially one day.
delaying the aging of skin cells.
36 FITNE S S R X OCTOBER 2014 www.fitnessrxwomen.com

AROUND the WORLD Perceptions of
Forbes recently released a list of top beauty secrets around the world. Here
are a few:
BEAUTY VARY
Australia: Due to the harsh climate, gentle yet effective products are popular. A study in the Journal of
Try Rose Moisture Plus Daily Moisture Balancing Serum with Antioxidant Complex Craniofacial Study led by Yale
from Jurlique. It hydrates skin while increasing essential fatty acids, oils and researchers found that opinions on
powerful botanicals. what is beautiful are not universal.
Japan: Its all about the Researchers found that preferences
holistic approach concerning what is beautiful were
avoiding the sun and influenced by demographic,
having a healthy lifestyle geographic and ethnic factors. The
and diet. Try Brightening study involved a digital image of a
Serum + Spot Corrector face, which participants made
from Equitance. The line is adjustments to by augmenting or
full of natural ingredients. reducing the participants of the lip
Italy: Try Dermal Repair and chin the same adjustments
Cream from Sente Labs. plastic surgeons perform during facial
This science-based reconstructive surgery. The study
formula is meant to attracted 1,226 participants from
activate cell renewal in
more than 50 countries. It was found
even the skins deepest
that preferences among plastic
layers.
surgeons around the world differed
France: Try Anthelios 60 from that of the general population.
Ultra-Light Sunscreen The study shows the importance of
Fluid from La Roche-
doctors listening to patients
Posay. Developed by
preferences during facial
dermatologists, this is a
reconstruction, concluded
best-selling product
around the world because researchers. (Perceptions of beauty
it absorbs into the skin vary widely, www.yalenews.com;
seamlessly. (6 Beauty Secrets From Around the Globe, www.forbes.com; accessed July 2014).
accessed July 2014).
Indoor Tanning is ON-THE-GO

BAD FOR YOUTH
BEAUTY
Weve reported on the trend of traveling salons in New York City
before, but now even more of these businesses seem to be popping
Its no secret that indoor tanning bed or booths), skin up with most companies sending their nail, hair and makeup
tanning is linked to cancer, sensitivity to the sun and professionals to busy working women at their offices in New York. A
but now a study confirms proportion of time spent service called cityMANI sends nail technicians to offices all over
that those exposed to outdoors in childhood. Manhattan, and then theres Glamsquad, a mobile hair styling
ultraviolet radiation at a More patients with early- service. Vensette is a company that provides makeup applications
young age have an onset BCC reported indoor for women between
early evening meetings
increased risk of developing tanning as compared to
and happy hour, and
basal cell carcinoma, the controls. In addition, the often the clients will
most common form of skin researchers found that have their makeup done
cancer. For the study, those study participants while still working at the
Dartmouth researchers with early-onset BCC were computer. Theres even a
collected data on 657 more likely to burn in the service called Gotham
participants, all under 50, first hour of sun exposure Glow that brings mobile
who had newly diagnosed in the summer than the spray tanning tents to
cases of BCC, and 452 controls. (Young indoor offices and homes. (Busy
New York women can now
controls. Researchers tanning increases early risk
get beauty treatments right
collected data on the of skin cancer, www.
at the office, www.
indoor tanning method that sciencedaily.com; accessed nydailynews.com; accessed
was used (sunlamps, July 2014) July 2014)

Photography by Gregory James
FAT-BLASTING RECIPES Food Styling by Jessica Colley
BY KRISTIN MASSEY
Nutritional Profile (Per Serving)
Gluten-Free
MACRONUTRIENTS
KCAL: 298.157 C mg: 0.945
PRO g: 38.439 THIAMIN mg: 0.088
CHO g: 2.240 RIBOFLAVIN mg: 0.190
CHOL mg: 157.889 NIACIN mg: 15.595
FAT Total g: 14.766 PYRIDOXINE (B6) mg: 0.725
SATURATED FAT g: 3.460 FOLATE mcg: 12.1280
Chicken Kiev MONOUNSATURATED FAT 3.367 COBALAMIN g: 0.497

POLYUNSATURATED FAT 1.127
TRANS FATTY ACID g: 0.005
DIETARY FIBER, TOTAL g: 0.857 MINERALS
SUGAR, TOTAL g: 0.320 SODIUM mg: 497.252
POTASSIUM mg: 323.124
VITAMINS CALCIUM mg: 46.995
A (RE): 121.424 IRON mg: 1.790
Ive never gotten over my first bite of chicken kiev at the world-
renowned Russian Tea Room on W. 57th Street in New York City.
Even though tastes have evolved toward the lighter side since
the 80-year-old restaurant first offered its signature butter-
drenched bird, this gluten-free, low-carb reduced-calorie version
is much healthier, yet every bit as delicious as the original. INGREDIENTS:
4 FREE-RANGE ORGANIC SKINLESS
BONELESS CHICKEN BREASTS
2 GARLIC CLOVES, MINCED

CUP LIGHT BUTTER
CUP CHOPPED FRESH BASIL, PACKED
TEASPOON FRESHLY GROUND BLACK
PEPPER, DIVIDED
TEASPOON SALT, DIVIDED

1 FREE-RANGE ORGANIC EGG
1 CUP ALMOND MEAL
52.0%
45% pro
FAT
3.0%
CHO
NUTRITIONAL
BREAKDOWN
Totals Per Serving

Calories: 298
Protein: 38.4
Carbohydrate: 2.2 grams
Fat: 14.7 grams
Cholesterol: 157.8 mg
Sodium: 497.2 mg
Combine the butter, garlic, basil and teaspoon pepper in a small bowl. Chill. Cut a pocket in the
thickest part of each of the four chicken breasts, trying to make the pocket larger than the hole it-
self. Stuff of the chilled butter mixture into each of the breast pockets and stitch the hole closed
with a toothpick. Scramble the egg with teaspoon salt. Dip the chicken breasts into the egg and
then dredge them in the almond meal. You can sprinkle extra almond meal onto the breasts after
dredging to get a nice coating on top, although you will not use the entire cup. Place them one by one
on a foil-covered baking sheet. Sprinkle teaspoon each of salt and pepper divided over the chicken
breasts. Bake in a 400-degree oven for 25-30 minutes or until the center of the chicken is no longer
pink. Remove the toothpicks before serving. Makes 4 servings.
Note: Some of the butter may escape during baking. This will not affect the flavor of the recipe.
40 FIT NES S R X OCTOBER 2014 www.fitnessrxwomen.com

FAT-BLASTING RECIPES FAT-BLASTING RECIPES

MACRONUTRIENTS
KCAL:
PRO g:
CHO g:
CHOL mg:
163.763
17.585
7.900
34.016
C mg:
THIAMIN mg:
RIBOFLAVIN mg:
NIACIN mg:
12.682
0.044
0.031
1.114
Pan-Roasted
Scallops with
MONOUNSATURATED FAT g: 4.183 COBALAMIN g: 1.999
POLYUNSATURATED FAT g: 0.799
Tarragon
A (RE): 12.898 IRON mg: 0.674
INGREDIENTS: Im usually disappointed in the way most restaurants

5 TEASPOONS OLIVE OIL, DIVIDED prepare scallops. This recipe gets it right by marrying the
2 TABLESPOONS FRESH TARRAGON LEAVES, PACKED
perfect blend of herbs and spices to achieve an excellent
1 LARGE OR 2 MEDIUM GARLIC CLOVES, MINCED
balance of flavors. The protein-to-carb ratio makes it a
1 POUNDS SEA SCALLOPS
perfect entre to enjoy after a CrossFit or P90X-type
CUP FRESHLY SQUEEZED ORANGE JUICE
TEASPOON PAPRIKA
workout.
1 TEASPOON ORANGE ZEST
TEASPOON SALT
TEASPOON FRESHLY GROUND BLACK PEPPER
Totals Per Serving

Calories: 163.7
Protein: 17.5
Carbohydrate: 7.9 grams
Fat: 6.4 grams
Cholesterol: 34 mg
Sodium: 679 mg
NUTRITIONAL
BREAKDOWN
36.4%
fat 43.9%
pro
19.7%
CHO
Remove any connective tissue from the sea scallops and preheat the oven to 450 degrees. Heat 4 tablespoons of
olive oil in a large ovenproof skillet. Add the tarragon and stir. Add the garlic and saut until the tarragon begins to
sizzle. Add the scallops and top with the orange juice. Sprinkle on the paprika, zest, salt, pepper and 1 teaspoon olive
oil. Place the pan in the preheated oven and roast for about 10 minutes. Remove scallops from the skillet and keep
them warm. Return the skillet to the stove and stir the remaining sauce over medium high heat until it begins to
thicken, 2-3 minutes. Sauce can be used for plating under the scallops or drizzled on top. Makes 4 servings.

FAT-BLASTING RECIPES
Sweet Potato
MACRONUTRIENTS
KCAL: 84.274 C mg: 2.282
Hummus
MONOUNSATURATED FAT g: 2.119 COBALAMIN g: 0.000
POLYUNSATURATED FAT g: 1.366
Tired of the same old hummus? Heres a fresh twist on this A (RE): 120.007 IRON mg: 0.720
Middle Eastern classic thats perfect for all low-carbers and

vegans. It has a light n lemony flavor thats perfect for dip-
ping veggies or for using as a fresh approach to a sandwich
spread.
INGREDIENTS: Combine all ingredients in

1 MEDIUM SWEET POTATO, BAKED, a blender or food processor
COOLED AND SCOOPED OUT FROM and process until smooth.
SKIN (USE CUP PULP) Makes 8 servings.
1 15 OZ. CAN CHICKPEAS
DRAINED AND RINSED
1 TABLESPOON CHOPPED CHI-

POTLE CHILI, CANNED IN ADOBO
SAUCE
1 GARLIC CLOVE, CHOPPED

2 TABLESPOONS FRESH LEMON
JUICE
1 TABLESPOON EXTRA VIRGIN

OLIVE OIL
2 TABLESPOONS TAHINI
Totals Per Serving

Calories: 84.2
Protein: 3.0
Carbohydrate: 9 grams
Fat: 4.3 grams
Cholesterol: 0 mg
Sodium: 194.4 mg
NUTRITIONAL
BREAKDOWN
13.8%
pro
44.9%
fat
41.2%
CHO
42 FIT NES S R X OCTOBER 2014 www.fitnessrxwomen.com

FAT-BLASTING RECIPES FAT-BLASTING RECIPES
Pistachio-Date
MACRONUTRIENTS
KCAL: 243.163 C mg: 2.963
Dairy-Free Shake
MONOUNSATURATED FAT g: 5.911
POLYUNSATURATED FAT g: 5.454 COBALAMIN g: 0.000
A (RE): 6.734 IRON mg: 2.879 Whether in Italy or the U.S., I always head straight for the
pistachio flavor when I visit the local gelateria. So I set out
to create a shake that had the same delicious appeal but
NUTRITIONAL without the dairy and cane sugar. Healthy bonus: Most of the
BREAKDOWN
fats in this treat are flat-belly-friendly monounsaturates.
18.9%
Pro
49.1%
fat
32.0%
CHO
Totals Per Serving

Calories: 243
Protein: 12.4
Carbohydrate: 21 grams
Fat: 14.4 grams
Cholesterol: 0 mg
INGREDIENTS:
Sodium: 67.7 mg
1 CUP UNSWEETENED ALMOND MILK
SMALL RIPE AVOCADO, ABOUT CUP
1 SLIGHTLY HEAPING TABLESPOON PISTACHIO
NUTS, A LITTLE LESS THAN AN OUNCE
1 TABLESPOON CHOPPED DATES

TEASPOON PURE VANILLA EXTRACT
1 TABLESPOON SPOONABLE STEVIA SWEETENER
LIKE TRUVIA, MORE OR LESS TO TASTE
1-3 ICE CUBES

1 TABLESPOON CHIA SEEDS (OPTIONAL)
Chill the avocado, dates and

pistachios for a brief time in the
freezer (about 15-20 minutes).
Place all the ingredients in a
blender container and process
until smooth. Enjoy immediately.
Makes 1 serving.

FitRx TRAINING
BATTLE
BURN FAT AND
BUILD MUSCLE WITH
UPPER BODY SPRINTS
EVEN IF YOU HAVEN'T USED THEM

BEFORE, YOU MAY HAVE SEEN
BATTLE ROPES AT THE GYM
ITS A FITNESS TOOL THATS BECOMING
MORE AND MORE POPULAR. OFTEN SEEN
IN CROSSFIT WODS, BATTLE ROPES
ARE FOR ANYONE WANTING TO BUILD
STRENGTH AND BURN FAT, ALL AT THE SAME
TIME. AND WHO DOESNT WANT THAT?
If youre
ure interested in trying out battle ropes or
if you already use them and are looking for some
variations on the exercise our in-depth guide will
help you get started. Plus, once youre comfortable
with the exercise, you can use our tips to continue to
challenge yourself and keep your body guessing. Get
ready to amp up the intensity and take your training
to a whole new level!
featuring
MS. FIGURE OLYMPIA
NICOLE WILKINS By LISA STEUER
WWW.NICOLEWILKINS.COM Photography by MARC ROYCE
44 www.fitnessrxwomen.com

STAY TRUE TO YOUR
VALUES AND SURROUND
YOURSELF WITH
SUPPORTIVE PEOPLE

THAT YOU TRUST.
Styling by Trish Stella

Makeup by Jeanette Kitty Nielsen
Top, shorts and footwear by Nike

FitRx TRAINING BATTLE ROPE
EXERCISE
WHY VARIATIONS
There are just a few
BATTLE of the battle rope
variations you can
ROPES? try but get creative!
BATTLE ROPES ARE an effective and

unique exercise tool that will have you
feeling the burn rather quickly, and the
good news is that you can now find them
in many gyms. Its effective because
you are forced to maintain the velocity
and hard work throughout the dura-
tion of the exercise. Such a challenging
exercise can build strength as well as
power, speed and cardiovascular fitness.
It literally is like sprinting for your upper
body! Even already physically active
individuals have reported that they were
very fatigued by their first battling ropes
experience.
The science supports battling ropes
as well. A study published in the Journal
of Strength and Conditioning Research
Alternative
on battling ropes concluded that its WAVES
very effective for cardiorespiratory fit- Grasp the ends of the
ness. In the study, 11 physically active ropes, with one in each
individuals participated in 10-minute hand. Arms should be
bouts of rope training. The participants slightly bent at the
did 15 seconds of vertical double arm elbow. Raise one arm
waves, followed by 45 seconds of rest, up while the other is
for a total of 10 repetitions. Researchers at waist level. When
estimated the metabolic cost from heart the top arm is at eye
rate, lactate, resting O2 uptake, exercise level, slam the rope
O2 uptake and excess post-exercise downward, at the same
O2 consumption measurements. As a time raising your lower
result, researchers found that just this arm up. Repeating this
10-minute bout of battling rope train-
motion, explosively
ing is a vigorous-intensity workout that
results in high heart rate and energy alternate your arms
expenditure. up and down.
HERE ARE SOME OTHER REASONS

TO GIVE BATTLE ROPES A TRY
Its a great exercise for switching things up. Constantly chang-
ing your workouts, exercises and the way your muscles are worked
are recipes for success. Not only that, but this keeps you from being
bored! Switching out a treadmill or long-distance run for a battling
ropes session may help keep you motivated.
Since it is such an intense exercise, a quick 20 minutes of bat-
tling ropes makes for a great workout on days when youre short
on time. This versatile exercise can also be used as part of a circuit
workout, or as an active rest.
Youll burn fat and build muscle at the same time.
The battle ropes exercise, depending on the variation, can work
many muscles at once, including legs and shoulders, and biceps and
abs. Plus, the exercise utilizes the entire body, building overall power,
because your legs and hips help to drive power to your arms during
the intense motions.
Its an exercise that you can basically do anywhere, with enough
space, and the rope is very easy to set up.
You can make the exercise as simple or as challenging as you
wish, based on your fitness level. Choosing a longer length and/or a
rope that has a bigger diameter are ways to increase the intensity.
In addition to being a great cardio workout, the powerful upper
body movement works your shoulders, back, arms and quads.
4 6 FIT NE S S R X O C TO B E R 2 0 1 4 www.fitnessrxwomen.com
HOW TO Start by standing in
front of the rope, taking
In the basic exercise,
youll (alternative waves)
Make an effort to keep
your pace even as it gets
an end in each hand with alternate your arms up more difficult.
If you are interested in doing your arms extended at
battle ropes at home, you can start your side. You legs should
and down, as fast as you Folding the rope over
can, but give our varia- your hands doubles the
by getting a rope that's about 50 be just wider then hip- tions a try as well. size you have to hold, and
inches long, and about 1.5 inches in distance apart. Engage
diameter.
Do not stand too thus makes it more chal-
your core and bend your stiffly as you begin the lenging.
The rope should be anchored at knees slightly. Make sure exercise. Remember to breathe!
its center about 15 to 20 feet away your upper body is relaxed
from you. If you are doing this on before starting.
your own instead of at the gym, you
can use a sign, tree or light post as
an anchor. There should be a little
bit of slack in the ropes to allow for
the whipping action of the exercise.
Double
WAVE
Instead of alternating
your arms, bring your
arms up and down at
the same time. You
can also add to this
variation by squatting
every other time you
bring the ropes to the
ground.

FitRx TRAINING
OPTIONAL
CHALLENGES
HERE ARE SOME IDEAS FOR
ADDING BATTLE ROPES INTO
YOUR TRAINING REGIMEN.
INTERVALS. Do battle ropes, adding in some of

the variations, for one minute, rest a minute and
repeat, for a total of 20 minutes.
WAVE. Make a goal of maintaining 120 waves per

minute, and increase your goal as you get better
at the exercise.
AS A FINISHER. Do 20 seconds of work

followed by 40 seconds of rest for 20 minutes.
You can also do 30 seconds of battle ropes
followed by 30 seconds of an exercise like jump
squats for instance, and then rest for 1 minute
and repeat.
ACTIVE REST. In between plyometric exercises

or sprints, do 20 to 60 seconds of battle ropes.
QUICK CARDIO AND STRENGTH BLAST.

Start by performing each exercise for one
minute before moving onto the next, with no
rest between exercises. Rest for one minute
after completing the circuit, and repeat 2 or 3
more times.
PULL-UPS
MOUNTAIN CLIMBERS
BATTLE ROPES
BODYWEIGHT SQUATS
JUMPING JACKS
BATTLE ROPE
EXERCISE VARIATIONS
(NOT SHOWN)
with ZIG ZAG.
Alternating With knees bent, bring both arms to your
left and then to your right, continuing the
LUNGE back-and-forth motion.
Lunge one leg back
and then back to JUMPING JACKS.
starting position Try doing jumping jack while holding ropes.
while doing the See how many you can do and work your
alternative waves. way up!
Alternate legs.
BIG ARM CIRCLES.
Move your arms either in the same direc-
tion, or you can move them in opposite
directions in alternating patterns.
4 8 FIT NE S S R X O C TO B E R 2 0 1 4 www.fitnessrxwomen.com
BATTLING AT LAST YEARS OLYMPIA, NICOLE WILKINS ACHIEVED SOMETHING NO OTHER
FEMALE IFBB ATHLETE HAS DONE BEFORE SHE WON BACK HER FIGURE OLYMPIA
TITLE FOR THE SECOND TIME. IF SHE SUCCESSFULLY DEFENDS HER TITLE AT THIS
for the YEARS 50TH ANNUAL CONTEST IN SEPTEMBER, SHELL BE THE ONLY FOUR-TIME
FIGURE OLYMPIA CHAMPION IN HISTORY.
OLYMPIA WE TALKED WITH NICOLE ABOUT HER OLYMPIA PREP AND UPCOMING GOALS.
HERES WHAT SHE HAD TO SAY!
FITRx: What were your goals for this FITRx: What about, great or particu- com and then of course compete at the
years Olympia prep? larly rewarding/memorable moments Olympia again next September.
NICOLE: This year, I dont want to that occur during prep?
come in much different than last year. NICOLE: It is always exciting when FITRx: Whats your advice for women
The critique I received from the judges you see hard work paying off taking whod like to reach your level of suc-
was not to come in anymore muscular, progress photos and noticing changes cess?
but a bit more streamlined. I am always in your physique. It feels nice when NICOLE: Be patient and dont be
trying to bring my waistline in, get my people start to comment on the prog- afraid. It didnt happen over night and
lats wider and my glutes rounder, so ress you are making and men start ask- it wasnt easy. Stay true to your values
that is my main focus during this prep. ing you for training advice [laughing]. and surround yourself with supportive
As a woman, that is pretty empowering. people that you trust. I also never gave
FITRx: How do you feel about your up or blamed anyone else when things
physique this year?
NICOLE: I feel pretty good so far.
I have been working really hard to keep
FITRx: Whats your favorite thing
about competing at the Olympia?
NICOLE: The Olympia is the
didnt go my way. I just figured out what
I needed to do to consistently improve.
improving each year. Looking back to biggest event in bodybuilding. The

I NEVER GAVE UP OR
the beginning of the year, it was a smart stage, the fans, being in Vegas it
BLAMED ANYONE ELSE
decision for me to sit out of the Arnold is all so much fun. I love that my WHEN THINGS DIDNT
to allow my shoulder to heal. It is now entire family, clients and my clos- GO MY WAY. I JUST
about 95 percent better and has not est friends come too. I get back FIGURED OUT WHAT
been hindering my progress for this to the hotel and there are about I NEEDED TO DO TO
CONSISTENTLY
years Olympia. I am calm and right 30 people waiting for me. We just

IMPROVE.
where I need to be at this point heading spend time after the finals and en-
into the competition. joy a cocktail together to celebrate.
Their support is so important to me.
FITRx: Is there anything youve
changed about your Olympia prep as FITRx: What would you say are the
compared to recent years? qualities of a champions mindset?
NICOLE: Every prep I have ever done NICOLE: Never giving up. Using
has been different. My food sources are setbacks to make you stronger and push
always similar and the training is intense you harder. Never letting the opinions
and heavy, but things are constantly of others prevent you from doing
being adjusted as my body changes. something you are passionate about.
FITRX: Whats the most challenging FITRx: What are your goals for the
aspect of Olympia prep for you? next year?
NICOLE: Probably the diet. Not that NICOLE: I have a lot of goals. I
I don't like the foods I am eating, but am launching my new clothing line
there are times where you are pretty (available on my site this fall), I am
hungry and tired, so staying strong and continuing my partnership with Jen
not straying from the program can be Hendershott and traveling the world for
challenging sometimes. I always think Phat Camp, I am promoting hopefully
about the end goal and know that sabo- a few NPC Nicole Wilkins Classics,
taging myself is only going to prevent continuing to build my website mem-
me from becoming my best. bers section at www.nicolewilkins.
References:
Ratamess, NA, et al. Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and
Battling Rope Exercises. Journal of Strength and Conditioning Research (2014). Published Ahead of Print - DOI: 10.1519/
JSC.0000000000000584
Beasley, C. (2013). Beginners Guide to Battle Ropes. [online] Onnit Academy. Available at: https://www.onnit.com/
academy/beginners-guide-to-battle-ropes/ [Accessed 18 Jul. 2014].
POPSUGAR Fitness, (2014). Battle Ropes For Beginners. [online] Available at: http://www.fitsugar.com/How-Use-
Battle-Ropes-Gym-20244869 [Accessed 18 Jul. 2014].
Men's Fitness UK, (2014). Get ripped for summer: Battle ropes workout. [online] Available at: http://www.mensfit-
ness.co.uk/exercises/3781/get-ripped-for-summer-battle-ropes-workout [Accessed 18 Jul. 2014].
FitRx TRAINING
BOOTY
BOOT CAMP IFBB Bikini Champion Yeshaira Robles
By Lisa Steuer
Photography by Gregory James
Its Booty Boot Camp time!
Fall may be just around the corner,
but that doesnt mean you should
stop training glutes. After all,
tight curves and shapely glutes go
great with the skinny jeans youll
be sporting as the weather gets
colder. And to help you build the
ultimate shapely booty, weve got
the perfect program that works all
the muscles of your derriere.
Our trainer for this Booty
Camp is none other than MHP-
sponsored athlete and IFBB Bikini
champion Yeshaira Robles. Gear-
ing up for the 2014 Bikini Olympia
as we go to press, Yeshaira suc-
cessfully defended her title at the
New York Pro earlier this year.
The Bikini champion clearly knows
a thing or two about building sexy
CABLE KICKBACKS and toned glutes and can help us
do the same.
5 0 FIT NE S S R X OCTOBE R 2014 www.fitnessrxwomen.com

Without proper
training, the glute
muscles are very
weak, which in
turn increases the
risk of knee and
back injuries.
Makeup & Hair: Jessica Colley

Clothing: Champion,
Footwear Nike
Location: Powerhouse Gym, Syosset NY
FitRx TRAINING
STRONG GLUTE BENEFITS BUILDING A BETTER BUTT

Of course, most ladies want tight glutes that look great Electromyography (EMG) is a tool used by scientists
in jeans, but there are more benefits to strong, shapely that measures the electrical activity of muscles, thus
glutes than just outward appearance. During powerful showing which exercises are best for strengthening
movements like jumping and sprinting, the glute muscles certain muscles. An EMG study from the University of
extend and rotate the hip, and also stabilize the spine and Wisconsin, La Crosse found that single-leg squats and
prevent stress on the knees. Without proper training, the quadruped hip extensions were among the best multiple-
glute muscles are very weak, which in turn increases the joint exercises for building the lower body, which is why
risk of knee and back injuries. they are an essential part of this workout.
Weakened glutes have been linked to an increased risk In addition, research has shown that unilateral training
of injury to the anterior cruciate ligament (ACL), which is training one side of the body at a time can help isolate
one of four large ligaments that provides stability in the the muscle better than training both sides of the body
knee joint. An injury to this area causes instability to the at once. The idea is that unilateral training shocks the
knee, and may eventually lead to arthritis. In addition, muscles, making them adapt faster and improves muscle
people with weak glutes are most likely relying on their symmetry, or the balance in muscle shape between
back muscles rather than hip muscles to generate power the left and right side of the body. Combining one- and
during activities such as sitting, walking and running. two-leg exercises will help build defined and toned glute
As a result, more stress is placed on the spine. In fact, muscles. Yeshairas boot camp uses both bilateral and
British researchers found that poor control of the glutes unilateral training methods that will create full, rounded
during activities like walking and running reduces stability and shapely glutes.
in the lower spine, increasing the risk of back pain.
In order to get rid of body

fat and attain a sculpted
lower half, you need to
challenge yourself and lift
heavier.
THE BOOTY BOOT CAMP WORKOUT
Perform all sets of an exercise before moving on to the next. No rest
between legs for unilateral movements.
EXERCISE SETS REPS
BUTT-BLASTING CARDIO
SINGLE-LEG PRESS 3 15 (EACH LEG) Get your rear
HIP THRUST 3 15 in gear by
performing Yeshairas
CABLE KICKBACKS 3 15 (EACH LEG) butt-blasting StepMill workout a
few times a week.
ASSISTED PULL-UP MACHINE GLUTE PRESS 3 15 (EACH LEG)
Level 5 for 2 minutes
QUADRUPED HIP EXTENSION ON Level 7 for 5 minutes
BUTT BLASTER MACHINE 3 15 (EACH LEG) Level 8 for 3 minutes
STABILITY BALL SPLIT SQUAT 3 15 (EACH LEG) Level 6 for 10 minutes,
skipping a step
STABILITY BALL SUPERMAN BOOTY LIFTS 3 20
Repeat 3 times
5 2 FIT NE S S R X OCTOBER 2014 www.fitnessrxwomen.com

SINGLE-LEG PRESS
On a leg press macine,
position one foot slightly
off-center and high on the
footplate. Lower the sled
down so your knee joint is
at least a 90-degree angle,
and then return to the start-
ing position. The other leg
begins by lying straight out
in front, then, as the working
leg pushes the sled up, the
other knee is drawn towards
the chest.
Yeshairas Tip: Any single-leg

action (e.g., lunge) will activate
more glutes when compared with a
two-leg action (e.g., squats).
CHATTING WITH YESHAIRA

We caught up with Yeshaira about her New
York Pro win, her Olympia prep, booty train-
ing and more!
FITRX: How did it feel to win the New York

Pro again this year? What was going through
your mind when you won?
YESHAIRA: Wow, it was an incredible feel- and have at least two cheat meals a week. When I'm down to four weeks I
ing! First you have tons of pressure because will only have one cheat a week until showtime.
you are the defending champ and secondly,
you have top athletes competing, so you FITRX: Were you born with great glutes, or has it been a difcult area for
never know what's going to happen. It was you to tame?
just AMAZING. YESHAIRA: [laughing] I was born with big glutes, but sometimes big is
not good onstage. I had to bring them down a bit and shape/tone them.
FITRX: What was the rst meal you had after
winning the New York Pro? FITRX: How often do you train glutes?
YESHAIRA: We went to a local fried chicken YESHARA: I like to train them three times a week. When I'm doing
spot in the Bronx and had six wings with fries quads and hamstrings, I also add a glute day.
and a can of Pepsi! YUM [laughing].
FITRX: How do you motivate yourself on days that you dont feel like
FITRX: How is your training for the Olympia training?
going? Did you change anything about your YESHAIRA: Yes, sometimes we lose motivation and get lazy. I won't
prep this year? lie that has happened to me a couple of times. I tell myself, Get up;
YESHAIRA: Training is going great. I'm giv- there's a show coming up and you want to look better than the last show.
ing myself a 10-week start because I usually All my wonderful followers on social media motivate me as well with
have some cheats [laughing]. Once I'm down their comments and posts.
to eight weeks I'm more strict with the diet
www.fitnessrxwomen.com O C TO B E R 2014 FITNESS R X 53

FitRx TRAINING HIP THRUST
Begin seated on the ground with a bench behind you. Place
a plate or barbell on your lap and lean against the bench. Lift
your hips off of the ground and position feet such that your
shins are in line with your ankles. Then, thrust your hips up
vertically your shoulder blades and feet should be supporting
your weight. After holding for two to three seconds, slowly
lower your hips back to the ground.
Yeshairas Tip: Not only is it great
for firming the glutes, but the thrust
is also important for improving
core stabilization while the hips are
extending.
CABLE KICKBACKS
(ON FIRST PAGE OF FEATURE)
If you're using the machine,
it should have a low pulley
with an ankle-cuff attachment.
Adjust the weight stack
accordingly so that it's
challenging but you don't feel
you are straining. Place the
cuff on one ankle, grasp the
bar with both hands and raise/
lower the leg without the cuff.
Repeat and switch legs.
Yeshairas Tip: The goal is to

maintain control throughout the
entire exercise. Your leg movements
should be slow and steady. Keep
your core tightened to avoid
unnecessary strain on your back.

TAKE YESHAIRA SHARES
HER TOP FIVE
5!
BOOTY-SHAPING TIPS
DIET. Diet is the most

important ingredient in
changing the appearance
of your lower body. You
can lift hard and do cardio,
but you will never see the
results that you desire
without cleaning up your
eating habits.
LIFT. You must lift heavy

weights and do essential
lower body exercises.
Cardio alone will not give
you that nice round booty.
Some people think that
women will become big and
bulky if they do any sort of
weighted exercises. That's
not true! The complete
opposite is true; in order
to get rid of body fat and
Yeshairas Tip: Focus on
attain a sculpted lower
the glutes as you push the
half, you need to challenge
weight down. yourself and lift heavier.
ASSISTED PULL-UP MACHINE SQUAT. Full squats and

GLUTE PRESS parallel squats alone will
leave you in awe at how
This exercise uses the assisted pull-up much you can change;
machine and its pretty simple. You may BOOTY-SHAPING your entire lower body
have to adjust the weight a little to find SUPPLEMENTS will feel the effects of this
whats good for you. After setting the powerful exercise.
Multivitamins: MHP Activite
weight, place one foot on the pad or bar Pre-workout: MHP X-Fit LUNGE. Walking,
and push down using your heel. Trainer stationary and cross-over
Post-workout: MHP IsoFast lunges are guaranteed
Chocolate to make everything feel
Snacks: MHP Power Pak firmer.
Pudding
CONSISTENCY. Try to
train your glutes at least
three times a week.
STABILITY BALL SPLIT SQUAT

Place one foot on the top of the stability ball.
Keep your shoulders and abs tight. Set up in a
lunge stance with tall shoulders and tight abs.
Drop down so your back knee is just above the
floor without touching it.
Yeshairas Tip: "Drive up through

that front heel to activate the
glutes and hamstrings. Use your
abs to stabilize."
www.fitnessrxwomen.com O C TO B E R 2014 FITNESS R X 55

FitRx TRAINING
STABILITY BALL
SUPERMAN
Lie flat on your stomach
with your arms extended
in front of you and the
stability ball between your
ankles. Lift your arms and
extend your legs at the
same time, contracting
your lower body, then
slowly lower to the ground.
QUADRUPED
HIP EXTENSION
On the butt-blaster machine, Contest History Keeping up
grasp the handles firmly and place with YEshAira
one foot on the plate. Drive your 2014 NY Pro, 1st place
Yeshaira is an MHP-sponsored athlete.
leg back and up, pushing against 2014 Pittsburgh Pro, 1st place
Follow her on Facebook (IFBB Pro
the plate. When your leg is fully 2014 Bikini International, 2nd place
Yeshaira Robles), and on Twitter and
extended, hold for one to two 2013 Bikini Olympia, 2nd place Instagram (@yeshaira). Yeshaira can
seconds before bringing leg back 2013 NY Pro, 1st place be contacted for appearances through
down to starting position. 2013 Pittsburgh Pro, 1st place www.fmg-fitnessmanagementgroup.
56 FIT NE S S R X OCTOBER 2014 www.fitnessrxwomen.com

FitRx TRAINING
Strong
TO THE
COREHow I Got My ABS Back
By Ava Cowan
FOR WOMEN! THE SCIENTIFIC APPROACH
TO HEALTH AND FITNESS
TM
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

Fat Loss Special!
FLAT ABS
Ava as our cover
Photography by GREGORY JAMES TONED BUTT
AND THIGHS
IN JUST THREE WEEKS!
model, April 2010
SEXERCISE! Ava after surgery

MAKEUP & HAIR: JESSICA COLLEY YOURSELF INTO SHAPE
MELT10 LBS.
FASTSL OSE THOSE LAST
LOCATION: BEST FITNESS, BUFFALO NY TUBBORN FEW

New Ways To
30FIGHT FAT FITNESSRXMAG.COM
RUN FOR A STRONG

April 2010
CORE AND TIGHT BUTT!
Life has a funny way of throwing curve balls, doesnt it? Sometimes those events can
be monumentally life changing. For nine years, I lived as an athlete, competed as an IFBB
pro and worked as a fitness model. Then, in March 2013, I was struck
in the head with a moving electrical lift, leaving me with a serious injury that required
surgery.
I had to have a cervical disk (C5) removed and replaced with a prosthetic disk. The
road back to any sort of normalcy was not even remotely close to being easy. I had
gained 40 pounds during the recovery, and I barely recognized myself. I had fallen into a
place that I was not willing to continue to exist in, and I wanted to rebuild physically,
emotionally and spiritually. In my darkest hour, I knew a decision had to be made. After
much debate, I committed to preparing for the 2014 IFBB Ms. Figure International. Avas disk replacement
58 FIT NE S S R X OCTOBE R 2 0 1 4 www.fitnessrxwomen.com

That wasnt a very easy decision,
because I had a starting weight of
160 pounds. That was the most I
had ever weighed in my life, and
quite frankly, I was scared to fail.
On the flip side, I knew without
question that setting a solid goal
would be the kind of motivation I
desperately needed. One thing that
I have learned over my lifetime is
that without a huge need, nothing
huge can be accomplished.
The single most difficult part of
losing weight for me is being
hungry. And, undoubtedly, I was
hungry for many, many days. What
kept me on track? I kept visualizing
the way I wanted to look as well as
the way I didnt want to look. Both
are powerful tools to draw upon. In
fact, there were days when I had to
check in with those visualizations
hourly to keep me mentally on track
and out of the kitchen.
A consistent in the moment
focus was the most important
aspect of successfully completing
this transformation. I made myself
only focus on the current day.
Anything more gave me anxiety.
That one trick alone helped
immensely, because thinking about
anything in the future robbed me of
my peace and focus for the day. I
just kept putting each 24-hour
period together until a full seven
months passed.
The end result was that I had
shed the fat, and I was myself
again... abs and all! I concluded my
journey on the IFBB Ms. Figure
International stage where I placed
in the top 10. Then, I was invited
to shoot this FitnessRx for Women
feature demonstrating my pre-
contest abdominal training
approach. My journey back to
strength was complete.
www.fitnessrxwomen.com O C TO B E R 2 0 1 4 FITNESS RX 59
FitRx TRAINING
ABS TRAINING
PHILOSOPHY GO-TO EXERCISES
The following are the exercises I most frequently perform. Choose 3-4 of the fol-
FREQUENCY. I lowing exercises for each of your abdominal workouts.
recommend training
your abs twice each
week. It is necessary to STABILITY BALL CRUNCH Targets upper abs.
allow your abs time to Set-up: Lie on ball, positioning it under lower back.
repair, recover and
rebuild just like any Beginner - Cross arms over chest or behind the head.
other body part. Intermediate - Extend arms straight over your head. Arms should be covering ears, placing one
hand over the other.
EXERCISES & Advanced - Add resistance by holding a medicine ball.
RESISTANCE. I
typically choose 3-4 Action: Contract abs to lift torso off the ball. As you curl up, keep the ball stable. Lower back
exercises per workout. down, getting a stretch in the abs. Complete 3 sets of 15-25 reps.
For the exercises using
resistance, I pyramid
the weight. For
example, I will use a
higher rep range
focusing on muscular
endurance for warm-up
sets. Each subsequent
set, I increase the
weight and decrease
the reps with the last
set being the heaviest.
This is especially
effective should you
wish to add depth and
seriously sculpt your
abs.
PROPER BREATHING.
It is important to
exhale during the
concentric (exertion)
phase of a movement
to enable you to make
room in your lungs for
oxygen during the
eccentric (relax) phase
of the lift. This
facilitates
re-oxygenation of the FLEXED CRUNCH Targets upper abs.
musculature, which Set-up: Lie flat on the floor with knees bent, feet shoulder-width apart and feet flexed.
delays fatigue and
allows the muscles to Beginner - Place hands gently behind the head, making sure to fully support the neck.
function at their Intermediate - Place palms together and extend arms straight up to the ceiling.
Advanced - Add resistance by holding a medicine ball.
maximum. This applies
to all resistance Action: Lift shoulder blades off of the floor using only the abdominals to complete the crunch.
training, not just Complete 3 sets of 25 reps.
abdominal work.
6 0 FIT NE S S R X OCTOBE R 2 0 1 4 www.fitnessrxwomen.com

STABILITY BALL KNEE TUCKS Targets lower abs.
Set-up: Begin in a plank position with your feet elevated on the stability ball.
Beginner - Place lower shins on top of ball.

Intermediate - Place top of feet on the ball.
Advanced - Place toes flat on the ball. To target the obliques, slightly twist the
torso before bringing knees into the chest.
Action: Keep abs tight and back flat. Pull your knees in towards your chest in
a controlled manner, squeezing your abs at the top of the movement. Hold for a
second and slowly extend legs back into starting position. Complete 3 sets of
15-20 reps.
HIIT FOR EPIC RESULTS

I AM NOT A HUGE FAN OF LOW-INTENSITY CARDIO. AFTER
TRYING MANY DIFFERENT METHODS OVER THE YEARS, IT SEEMS
THAT MY FAT-LOSS EFFORTS COME TO A FULL STOP WHEN I TRY TO
ADOPT A SCHEDULE OF FIVE TO SIX DAYS PER WEEK OF STEADY-
STATE CARDIO. INSTEAD,I DO HIGH-INTENSITY INTERVAL TRAINING
(HIIT), AND IMMEDIATELY, THE FAT SEEMS TO MELT AWAY.
SET-UP: CHOOSE A PIECE OF EQUIPMENT THAT YOU FEEL COMFORT-

ABLE USING WHILE GOING AT 100 PERCENT EFFORT. IT IS ALWAYS
BEST TO SWITCH UP PIECES OF EQUIPMENT OR TYPES OF CARDIO, IF
POSSIBLE. MY PERSONAL FAVORITE MACHINE IS THE SPINNING BIKE.
I HAVE FOUND IT EXTREMELY EFFECTIVE, AND THERE IS NO IMPACT
ON MY JOINTS. YOU MAY CHOOSE TO RUN, SWIM, PUSH CARS OR
USE ANY PREFERRED CARDIO MACHINE.
WARM-UP: 50% OF YOUR MAXIMUM EFFORT FOR 5-10 MINUTES.

INTERVALS: FOR THE FIRST 1:40 SECONDS, GO AT 50% OF YOUR
MAXIMUM EFFORT. AT 1:40 SECONDS, PUSH TO 100% OF YOUR
MAXIMUM EFFORT FOR 20 SECONDS. REDUCE SPEED AND REPEAT.
COOL DOWN: 5 MINUTES AT 50% OF YOUR MAXIMUM EFFORT.
BEGINNERS - COMPLETE 6 TOTAL INTERVALS. PERFORM PROGRAM

2 DAYS PER WEEK.
INTERMEDIATE/ADVANCED - COMPLETE 8-12 TOTAL INTERVALS.
PERFORM PROGRAM 3-5 DAYS PER WEEK.
FitRx TRAINING
PLANK Targets entire core, which
includes all areas of the abdominal wall.
Set-up: Lie face down on a mat with your upper body supported
on forearms. Place palms flat on the floor. Keep your back flat
and in a straight line from head to heels. Slightly tilt your pelvis
and contract your abdominals to prevent any misalignment of
your body.
Action: Hold the position and tighten the abdominals. Make

sure to breathe during this exercise.
Beginner - Start with 15-20 second holds for 3 sets.

Intermediate/Advanced - Go into a push-up position and hold
for 30-60 seconds for 3-5 sets.
SEATED KNEE-UP/V-UP Targets upper

and lower abdominals.
Set-up: Sit on a bench with legs stretched out in front and your
hands holding on to the bench. Lean your torso back to about a
45-degree angle.
Action: Move both the upper and lower body inward

at the same time. Hold a second at the top of the
movement. Complete 3 sets of 25 reps.
Beginner - Bring bent knees to the chest and then

extend legs back out.
Advanced - Maintain straight legs (slight bend in the
knee) throughout entire movement.
CABLE CRUNCH Targets upper abdominals.

Of all of the abdominal exercises, this is my absolute favorite.
It focuses on the most visible part of the upper rectus
abdominus.
Set-up: Grasp the rope and lower it down such that your arms are next
to your ears. Position your hips back slightly and allow the resistance
from the cable lift your torso upward a bit so that your spine is slightly
hyperextended.
Beginner - Position feet together and separate knees just beyond

shoulder width.
Intermediate/Advanced - Position feet and knees together.
Action: From this kneeling position, keeping your arms in a stationary

position, contract your abs and bend at the waist to pull the weight
toward the ground. Use only the abs to pull the weight, dont bend at
the knees and keep your arms by the ears. To build thickness, train in
the 6-10 rep range. For maintenance or endurance, lighten the weight
and aim for 15-20 reps. Keep in mind, if the goal is to build muscle,
heavy weights must be used and the abdominals are no exception.

HANGING LEG RAISE Targets upper and lower abs as well as quads and lower back.
Hanging leg raises are intense. I would suggest using lifting straps to ensure the hands and wrists dont give out before the actual failure
of the abs.
Set-up: Hang from bar with arms and legs fully extended.
Action: Lift legs towards your chest using the lower abdominals. Exhale as you bring your knees up. Make sure to control the
movement do not swing.
Beginner - Bend knees to bring thighs to chest. Once you can complete 3 sets of 20 reps, move on to the advanced version.
Advanced - With only a slight bend in the knee, lift legs to the chest. Work up to 3 sets of 15 reps.
Variation: To add some variety to the exercise and work the obliques, twist the legs to the right on the first repetition as you raise your
thighs. Then, twist the legs to the left on the next repetition. Do not twist quickly, as this will generate unwanted torques across the
lower back.
CABLE ROTATION
Targets transverse abdominus.
Set-up: Stand with feet shoulder-width apart. Hold the cable
handle directly across the chest at waist level with both
hands. Your front arms should be fully extended. The back
arm will have a slight bend. Square your hips forward.
Action: Rotate body away from the weight stack using

abdominals and glutes. Allow back foot to pivot. Then return
to starting position. Keep your core engaged throughout the
set. Perform 3 sets of 15-25 reps for each side.
FitRx TRAINING
NUTRITION FOR SHREDDED ABS WIN THE WAR IN YOUR MIND
When it comes to losing weight, there is nothing better than being able to
As I conclude this article, I wanted to give you a
choose the foods you wish to eat. This doesnt mean a free-for-all, it simply
little something extra to contemplate. There are many
means having the freedom to select foods based on meeting macronutrient
websites and sources that can provide you information
goals rather than eating the same foods every day.
on supplements, tips or other tricks to help you get a
Seem too good to be true? The truth is that the cells of the body do not
at and toned midsection. So, I asked myself, What
know the source of protein, carbs and fat. For instance, 20 grams of protein
can I share with you that doesnt exist in a Google
from sh has the same caloric content as 20 grams of protein from tofu.
search? My hard-earned, in the trenches, practical
Being able to select my food sources really made my life so much easier.
advice from years of experience would be my best gift
No more eating sh and broccoli all day! For me, as long as I have no food
to you. And, it is this: Unequivocally, you must know
intolerance, I am allowed to eat it.
how to condition your mind to accept no other outcome
Other than meeting my macronutrient goals, each day I strive for 25-40
but success.
grams of ber and at least two meals must have vegetables. I enjoy whole
Let no outside opinion deter you from all of the pos-
foods that arent processed and prefer organic. And, pass the salt, please!
sibilities you can create for yourself. If anything, use
Because I have no issue with hypertension, salt if perfectly ne for me. It
any obstacle as a source of motivation, and cross that
avors the food and makes everything taste so much better.
nish line for no one but yourself. Just this one time, go
all the way to the end. Finish what you start, and have
SAMPLE MENU no regrets from this decision.
Here is an example menu demonstrating my approach to nutrition. Your It may help you to organize those thoughts by mak-
macronutrient totals may be slightly different, according to your needs. This ing a list of why you want to achieve this goal. Make
is simply a snapshot to illustrate the diversity of foods chosen. the need very big. And, I mean life or death big. Not
With the plan below, I would also incorporate two re-feed days where in the literal sense, but in the agreement you have with
I increase my carbohydrates to keep my metabolism healthy and working yourself. How will you FEEL once you cross the nish
optimally. Keep in mind, there are multiple ways to cycle carbs, protein and line? How will you FEEL if you do not? Those feelings
fat. This is just one approach. are the examples of life and death to your soul. Write
Macro Goals down those specic answers that move you and are
Protein:165 grams, Carbohydrate: 110 grams, Fat: 40 grams, Calories 1,460 real. Its painful to fail, and its sheer bliss to succeed.
Its your choice, which will you choose? I am excited
for you to take the positive rst steps towards life!
MEAL 1: MEAL 4:
1 WHOLE EGG + 4 EGG WHITES 5 OZ GRILLED TILAPIA
1 SLICE REDUCED-FAT CHEESE MEDIUM APPLE Stay In Touch
2 SLICES LOW-CARB BREAD 1 TBSP OF ALMOND BUTTER Let me know how your tness journey is coming
along. I look forward to hearing your stories. You may
PROTEIN: 27G PROTEIN: 29G reach me at ava@avacowan.com, and if youd like help
CARBS: 16G CARBS: 25G with your journey, feel free to visit my website at www.
FAT: 10G avacowan.com. You can also nd me on social media:
FAT: 6G
MEAL 5 Twitter: @AvaCowan

MEAL 2: (PRE-WORKOUT) Facebook: www.facebook.com/AvaCowanOnline
CUP BROWN RICE 4 OZ TOP SIRLOIN STEAK
1 CUP STEAMED BROCCOLI YouTube: www.youtube.com/avacowan
1 CUP GREEN PEAS
PROTEIN: 23G For sponsorship and appearances,

PROTEIN: 28G contact http://www.fmg-tnessmanagementgroup.com.
CARBS: 30G CARBS: 4G
FAT: 4G FAT: 8G
IMMEDIATELY POST-WORKOUT MEAL 6: (BEFORE BED)

10G OF BCAAs 5 OZ JUMBO SHRIMP
1 CUP RAW SPINACH
1 TABLESPOON PUMPKIN SEEDS
MEAL 3: (POST-WORKOUT): LOW-CARB DRESSING OF CHOICE
TURKEY BURGER (4 OZ 99% LEAN)
1 SLICE LOW-FAT CHEESE PROTEIN: 35G
DAB OF REDUCED-SUGAR KETCHUP CARBS: 5G
MUSTARD, LETTUCE AND PEPPER RINGS FAT: 8G
WHOLE-WHEAT BUN
All meat weights are listed as
PROTEIN: 28G cooked.
CARBS: 30G On re-feed days, be sure to add the
Make sure to visit my
FAT: 4G majority of any additional carbs to Real Strength Blog at
your pre- and post-workout meals. tnessrxwomen.com.
INTRODUCING THE
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FitRx TRAINING
DO YOU
KNOW
SQUAT?
9
VARIATIONS TO
SHAPE UP YOUR
LOWER BODY
Featuring IFBB Bikini Champion
ASHLEY KALTWASSER
By JAIME BAIRD
Photography by GREGORY JAMES

Makeup & Hair: Jessica Colley
Location: Powerhouse Gym, Syosset NY
Clothing: Champion
Footwear: Nike
66 FIT NE S S R X OCTOBE R 2014

If youre serious about shaping a
magnificent lower body, then Im sure
you know SQUAT. Despite being a pain in
the butt (literally), you cannot ignore its
results. Squats are the ultimate exercise
for sculpting sexy shape in the legs and
glutes and building strength to improve
running speed, acceleration power and
jumping ability.
While you already know a thing or two
about the squat, theres always more to
learn. Squat form is more complicated
than outward appearances a subtle
shift in the wrong direction can slow
results or even cause injury. (Whos got
time for that?) Thats why weve broken
down this exercise to provide you in-
depth instruction so you can master this
foundational powerhouse movement.
And, if the basic squat just isnt your
thing or you are in need of a program
makeover, weve included nine variations
to explore. Whether you need to shape
your glutes, tighten your quads or push
your limits, theres a squat for you!
FitRx TRAINING
9 Variations To Try
1. PRISONER SQUATS
This is a bodyweight squat with the hands positioned behind the head. Why behind the head? Doing so shifts your
center of gravity back and your weight into your heels, and it also helps you to keep your torso more upright. Such
positioning mimics that of a barbell squat, thus helping you practice proper form. Perform 3 sets of 20 reps prior to
your weighted squat lift, or add into a conditioning program.
2. BARBELL BACK SQUAT

This is the mother of all squats and the ultimate lower body exercise. Free bar squats activate the quads and glutes
better than Smith Machine squats, leg press or leg extensions.1
How To: Step under the barbell positioned on the rack so that it rests across the back of the shoulders/traps.
Hold onto the bar, stand up to lift the weight off of the rack and take two steps back. Perform the squat as you
would a basic squat. (As illustrated on previous page).
3. SPLIT SQUAT
The split squat looks deceivingly similar to a lunge. However, the difference lies in how your weight is distributed
between the legs. In the split squat, you shift your weight to the front leg, emphasizing pressing through the front
heel while the back foot is just providing stability. In a lunge, the weight is distributed more evenly between the two
feet. Oftentimes, individuals will elevate the rear foot when performing the split squat to further direct the work to
the front leg this is referred to as a Bulgarian Split Squat.
How To: With a barbell positioned across your traps or holding dumbbells, get into a lunge position and shift your
weight forward into the front leg. Descend to your lowest comfortable position (strive for your back knee lightly
touching the ground) be sure to keep your front knee behind your toes. Drive through the front heel to return to
starting position. Complete all reps on one side before moving on to the next.
4. FRONT SQUAT
Many individuals love the front squat because it targets the quads better than the traditional back squat. The bar
placement may be uncomfortable at first, but with a little practice, you just might love this variation.
How To: Support the weight across your upper chest and shoulders. Lift your elbows, cross your arms diagonally
and place fingers on top of the bar to secure it. Perform the squat as you would a basic squat.
5. SISSY SQUAT
Dont be fooled by the name this exercise will light your quads on fire. You can use it in place of the leg extension
or as a pre-exhaust, superset or finisher. Note: If you have knee issues, you may want to skip this exercise, as the
action of this exercise is primarily from the knee joints.
How To: With your feet about shoulder-width apart, rise up onto your toes as high as you can and lean your body
back, keeping your chest high. Knees should be slightly bent. Lower your body backward as your knees bend. De-
scend as low as you can without losing your balance, then push back up to the starting position. Your knees should
not straighten all the way at the top. You can hold onto a structure for support and perform this bodyweight only.
Or, you can use resistance with a weight plate held across your chest.
6. GOBLET SUMO SQUAT

Because of how the weight is held, you wont be able to lift as much as you do with a traditional back squat. Howev-
er, what you lose in weight lifted, you can gain in depth descendedespecially when you take the wider sumo stance.
As you booty builders probably already know, a widened, deeper squat means increased activation of the gluteus
maximus.1
How To: Holding either a dumbbell or kettlebell, take a wider than shoulder-width stance with toes pointed slightly
outward and descend into the squat. Dont allow the weight to pull your chest forward keep your torso upright and
chest high.
68 FIT NE S S R X OCTOBE R 2014 www.fitnessrxwomen.com

7. ZERCHER SQUAT MASTER THE
Zercher squats may look awkward, but are
surprisingly comfortable to perform es-
FUNDEMENTALS
pecially for those who struggle with back 1. STAND WITH YOUR FEET SHOULDER-WIDTH
squats due to shoulder, back or hip issues. APART OR SLIGHTLY WIDER. INCREASING THE
The bar position in the Zercher makes STANCE WIDTH ENHANCES THE LOAD ON THE
GLUTES AND ALLOWS YOU TO MAINTAIN A NEUTRAL
proper squat form easy and heavily re-
SPINE DURING THE EXERCISE. POINT YOUR TOES
cruits the posterior chain. Like the goblet OUTWARD SLIGHTLY.
squat, your more upright torso will allow
you to descend deeper into your squat, 2. BEGIN THE DESCENT BY PUSHING YOUR
which allows for greater muscle activa- HIPS BACKWARDS (MOVING GLUTES BACK)
BEFORE BENDING YOUR KNEES. KEEP YOUR
tion, especially in the glutes.
TORSO UPRIGHT THINK ABOUT KEEPING THE
How To: Position the bar on the rack at
BAR DIRECTLY OVER YOUR FEET. AN EXCESSIVE
about belly button height for easy loading FORWARD LEAN PUTS STRAIN ON YOUR LOWER
and unloading of the bar. Secure the bar BACK AND KNEES.
between your biceps and forearms where
the elbow bends. If the bar is uncomfort- 3. TO KEEP YOUR KNEES FROM CAVING IN AND
PROVIDE A STRONG, STABLE BASE, THINK ABOUT
able on your arms, use a barbell pad or a
SPREADING THE FLOOR WITH YOUR FEET.
towel as cushion. Perform the squat mo-
tion as you would the basic variation. 4. LOWER DOWN UNTIL YOUR HIPS ARE
PARALLEL TO THE FLOOR OR LOWER. TO MAXIMIZE
8. NARROW DUMBBELL SQUAT ACTIVATION OF THE QUADS AND GLUTES, YOU MUST
SQUAT TO PARALLEL. YOU MAY NEED TO DECREASE
A heavy barbell on the back or otherwise
THE WEIGHT IN ORDER TO ACHIEVE FULL RANGE OF
can be uncomfortable, even for seasoned
MOTION.
lifters. Dumbbell squats are a good way
to build leg strength, while minimizing the 5. STAY TIGHT AT THE BOTTOM POSITION BY
discomfort experienced during back and KEEPING THE MUSCLES CONTRACTED IN THE LEGS,
front squats. The narrower leg positioning CORE, GLUTES AND HIPS.
allows you to target the quads, especially

6. TO ASCEND, PUSH OUT OF THE BOTTOM
the outer sweep. POSITION FOLLOWING THE SAME PATH THAT
How To: Start by holding the dumbbells YOU USED DURING THE DESCENT. MAKE SURE
in both hands and perform a squat. Try TO KEEP YOUR TORSO UPRIGHT AND STRIVE TO
to maintain a neutral spine and maximize EXTEND THE HIPS AND KNEES AT THE SAME RATE.
the use of the hips. Grips, wraps or gloves THINK OF DRIVING YOUR HIPS FORWARD AS YOU
. PRISONER SQUATS STRAIGHTEN THE KNEES.EXTENDING ONE OR
will help support your grip so you can use
THE OTHER PREMATURELY PLACES STRESS ON THE
heavier dumbbells for this lift. LOWER BACK AND KNEES.
9. SINGLE-LEG SQUAT
The single-leg squat is an advanced
exercise that, no matter your strength, SQUAT TIP #1:
requires some serious practice to master. LIFTING TEMPO
Thomas Fahey, Ed.D. recommends descend-
However, if you can get this one down, ing into a squat slow and under control and
youll have an awesome glute-focused powering up more quickly. He explains: The
squat in your arsenal. descent phase should take one to two seconds,
so it is not excessively slow. Dropping too
How To: Hold a light kettlebell or small fast during the descent phase causes danger-
dumbbells in your hands. The weight will ous stresses on the knee and spine because the
help act as a counterbalance as you de- knee and hip extensors must exert more force
to slow down the movement. Descending more
scend. Extend one leg in front and slowly slowly helps you stay tight and maintain good
lower down into a squat with the opposite form that puts you in a powerful position dur-
leg. Beginners should squat to a bench. ing the pushing phase of the lift and decreases
the risk of injury. Descending slowly may also
As you get stronger, you can attempt to increase the stress on your muscles so you get
descend into a below parallel squat. a better training effect.5
SPLIT SQUATS
FitRx TRAINING
SQUAT TIP #2: IDEAL RANGE OF MOTION
Researchers found that squatting below parallel initiates more muscle activation, especially in the glutes,
than parallel or partial squats.1,3 In addition, the full range of motion (ROM) squat increases power output. Spe-
cically, a recent study showed that a full ROM squat increased PAP (postactivation potentiation) facilitating
a signicantly higher jump than partial ROM squats.4 However, only squat as low as you can keep good form.
Squats with improper body alignment can cause injury, and form often breaks down during deep squats.2 Good
squatting technique involves maintaining a neutral spine and hinging at the hips during the exercise.
FRONT SQUATS
SQUAT TIP #3:

CHECK YOUR POSTURE
When standing, most people naturally
put more weight on one leg than anoth-
er a practice that scientists call weight
distribution asymmetry (WDA). WDA
could be dangerous when squatting heavy
weights. Biomechanists Kimitake Sato
and Gary Heise found that people with
signicant WDA showed more tilting and
rotation during the squat than people with
more normal weight distribution.6 Poor
ability to distribute bodyweight evenly
during the squat can lead to serious injury
and delayed progress.
GOBLET SUMO SQUATS
ZERCHER SQUATS
SISSY SQUATS

ABOUT SQUAT TIP #5: WHAT TO WEAR
ASHLEY Squatting requires a strong, stable base, so on leg days, choose shoes with
KALTWASSER good lateral support. Think Converse or Nike Free Trainers versus the cushi-
ony but not stable Nike Air Max.
2013 IFBB BIKINI OLYMPIA CHAMPION
2014 IFBB BIKINI INTERNATIONAL
CHAMPION
GASPARI NUTRITION ATHLETE
RESIDES IN AKRON, OHIO
FORMER DIVISION 1 COLLEGIATE
TRACK ATHLETE 400M HURDLES
KEEP UP WITH ASHLEY

Check out Ashleys Keep it Fresh col-
umn at FitnessRxWomen.com for her fun
and flavorful fit living tips. You can also
find her on Facebook (www.facebook.
com/BikiniProAshley), Twitter (@Ash-
leyKFit) and Instagram (AshleyKfit). Ashley can be contacted for
appearances through www.fmg-fitnessmanagementgroup.com.
SQUAT TIP #4: THE KEY TO

DEEPER SQUATS
Squat depth is limited by a number of factors including, but not
limited to, stiff ankles, lack of core stability and tight hip exors and
adductor/abductors. While you wont be able to resolve all these issues
with a single hot yoga class, you can improve your joint mobility with
concerted effort. Here are a few suggestions:
Prior to squatting, be sure to warm up. Spend 10 minutes on a
cardio machine and then proceed to dynamic exercises/stretches to
open up your hip exors and loosen the quads, hamstrings, inner and
outer thighs.
Post-workout, spend time stretching the entire body, as well as the SINGLE-LEG SQUAT
areas targeted prior to squatting.
Stretch after every workout, not just lower body days.
Consider incorporating yoga into your training.
SQUAT TIP #6: MORE SETS FOR

NARROW DUMBBELL SQUATS STRENGTH
Researchers have found that high-set workouts build lean muscle better
than fewer sets. A recent study found that performing 8 sets of squats (80
percent of one repetition maximum) increased strength more than 1 set of
squats. Squat strength increased by 19 percent in the 8-set group and 11
percent in the 1-set group after 12 weeks. High-set workouts build muscle
strength and size best. Strive for 4 or more sets of squats and build up to 8 for
faster results.7
REFERENCES
1. Clark, D., Lambert, M., et al. Muscle Activation in the Loaded Free Barbell Squat: A Brief Review.
Journal of Strength and Conditioning Research. 2012. 26(4), 1169-1178.
2. Cotter JA, Chaudhari AM, Jamison ST, Devor ST. Knee Joint Kinetics in Relation to Commonly
Prescribed Squat Loads and Depths. J Strength Cond Res. published online October 18, 2012.
3. Drinkwater, E., Moore, N., Bird, S., (2012), Effects of changing from full range of motion to partial
rane of motion on squat kinetics. Journal of Strength and Conditioning Research, 26(4), 890-896.
4. Esformes, J.I., and Bampouras, T.M. (2013). Effect of back squat depth on lower-body postactivation
potentiation. J Strength Cond Res 27, 2997-3000.
5. Fahey, T. Squat Til Your Drop. FitnessRx For Women Magazine, April 2013.
6. Sato, K., Heise G. Inuence of Weight Distribtion Asymmetry on the Biomechanics of a Berbell Back
Squat. Journal Strength Conditioning Research, 26:342-349, 2012
7. Marshall PW, McEwen M, Robbins DW. Strength and neuromuscular adaptation following one, four,
and eight sets of high intensity resistance exercise in trained males. Eur J Appl Physiol 2011;111: 3007-16
8. Ronnestad BR, Nygaard H, et al. Physiological elevation of endogenous hormones results in superior
strength training adaptation. Eur J Appl Physiol 2011;111(9), 2249-2259.
9. Rudolph, M. Mrs. Smith Knows Squat. FitnessRx For Women Magazine, June 2012.
10. Shinkle J, Nesser TW, et al. Effect of core strength on the measure of power in the extremities. J
Strength Cond Res 2012; 26, 373-380.
ASK THE EXPERTS WHAT WOULD GUNNAR DO?
BY GUNNAR PETERSON
try dropping the calories by it with choices they make

300 to 400 per day for a outside the gym recovery,
week and see what happens sleep, nutrition, hydration,
(obviously if you are trying to supplementation. Clue in,
gain weight, try upping the dont phone it in.
calories instead. Oh, and If you are so sore that
know that when you tell the sitting on the potty is a
average person that you are challenge for three days, I
trying to gain weight they are would suggest reining it in a
predisposed to not like you). bit. If you are walking like a
If there is not a significant Weeble, you may have
drop in weight, reduce your overdone your leg workout.
calories by another 250. Be Play with intensity, duration,
mindful of your sodium recovery, training splits and
Photo: Peter Z. Jones

intake as well, especially as find what works for you.
you get closer to your goal, Stick with that for a month
as that can affect the and then mix it up.
number on the scale as your
body holds more water even
though its not fat weight.
I ALWAYS HEAR THAT YOU rate at which it burns calo- IF I AM NOT SORE A DAY
ries if you deprive it by too OR TWO AFTER A WORKOUT, I
ARE SUPPOSED TO LIFT much for too long an obvi-
HEAVY, BUT HOW DO I ous reason why crash diets FEEL LIKE I DIDNT WORK OUT
KNOW WHAT HEAVY IS ultimately fail. Ive renamed ENOUGH. DOES THIS MEAN
them crash and burn diets
FOR ME? you can use that.
IM DOING SOMETHING
As for hindering your WRONG AND NOT WORKING
Are we talking heavy or progress, of course it will. HARD ENOUGH? AND IF I AM
TOO heavy? Heavy is 1. You wont have enough
when your form fails within energy to muster up or REALLY SORE, HOW CAN I
your desired rep range. So, if maintain intensity to train at TELL IF IVE OVERDONE IT?
you are shooting for 12 reps the level youll need to reach
and your form begins to your goals. If you are not sore and
deteriorate around rep 10 or 2. Your body wont have you know you put in the
11 and fails at 12, thats enough to work with to effort, dont worry about it.
heavy. If you crumble like an repair what you tear down This is not The Emperors
ice cream cone on a summer during your workouts you New Workout. You did it, it
day in Atlanta by rep 8, have to bring materials to was real, dont question it.
thats too heavy. Sorry for the job site to build anything. Maybe you just did
that ice cream imagery; I am 3. Ultimately your immune movements that were
craving something sweet system will be weakened and comfortable to your body
and that just popped into my you will be more susceptible and the intensity wasnt too
mind. to injury and/or illness, which challenging. Thats fine as
will definitely slow your long as its not always like
IS IT TRUE THAT YOUR progress. that. To be sore all the time
A basic way to figure out is neither my personal goal
BODY ACTUALLY GOES INTO your daily caloric goals nor the goal I have for my
STARVATION MODE IF YOU would be to weigh yourself clients. Crippling workouts
and then monitor your dont serve the masses on a
DONT EAT ENOUGH, AND caloric intake over the general basis. Your training CERTIFIED BY THE
THAT THIS COULD HINDER course of seven to 10 days must contribute to your NATIONAL STRENGTH AND
and then weigh yourself lifestyle, not handicap it. CONDITIONING ASSOCIATION
YOUR PROGRESS? HOW CAN
N AND A GRADUATE OF DUKE
again and see whether you Over time, regular fitness
I FIGURE OUT HOW MANY are up or down. This is a devotees learn when and UNIVERSITY, GUNNAR HAS
MORE THAN 20 YEARS OF
CALORIES ARE REQUIRED broad strokes approach but where to push in the gym
EXPERIENCE IN THE FITNESS
as you start to dial it in you and are able to recover from
DAILY FOR MY GOALS? will start to see and feel it INDUSTRY AND REGULARLY
OFFERS HIS EXPERT ADVICE IN
and become more intuitive
NUMEROUS PUBLICATIONS AND
I like the doubling down about it. Once you determine GUNNAR PETERSON IS A BEVERLY
IN TELEVISION APPEARANCES.
question approach! Your what you are taking in and HILLS-BASED PERSONAL TRAINER WHOSE
body naturally lowers the where your weight is going, CLIENTS INCLUDE CELEBRITIES, PROFES- FOR MORE INFORMATION, VISIT
SIONAL ATHLETES, AND EVERYDAY PEOPLE. WWW.GUNNARPETERSON.COM.

This program is for people who dont know where to start, have hit
that plateau, or have a specific deadline for an event; whether its a
PHOTO SHOOT, MOVIE SCENE, TRAINING CAMP, WEDDING, SCHOOL
REUNION...whatever!
Gunnar Peterson, A-List Celebrity Trainer
After decades of working with some of the most famous people on the planet, Gunnar
has mastered the art of the QUICK MAKEOVER, offering 14 to Lean as your rst-hand
step into his Beverly Hills based private studio.
EASY-TO-FOLLOW, RAPID RESULTS, to get you where you want to be quick! GunnarPeterson.com
14toLean.com
ASK THE EXPERTS BIKINI CHAMPION Q&A
BY ASHLEY KALTWASSER
W
HEN IT COMES TO BUYING BREAD, I AM
SO CONFUSED AS TO WHAT TO DO. I HAVE
WHAT ARE T
THE BEST
THE HEARD GOOD AND BAD THINGS ABOUT
EXERCISES
SFFO
OR WHOLE-WHEAT, AND SOME OF THE
TONING TH
HE B
H BACK INGREDIENTS ON THESE BREAD PACKAGES
ARE ENDLESS WITH CHEMICALS. WHAT
AND MUFFIN TOP?
AN SHOULD I LOOK FOR WHEN BUYING BREAD?
Anytime yo ou engage your
ARE THERE ANY HEALTHY PITAS I CAN BUY? OR
core musclles, it will help SKIP THE BREAD ALTOGETHER?
tone those e problem areas. You want to stay away from bleached flour, or white
Specifica ally, you want to bread. Choose a bread that has a good amount of fiber and
foccus on the lower zero sugars. If you havent tried Ezekiel bread, you need to!
abbdominals and the It is a very healthy option. Please note that you probably
lo
ower back. Some wont be able to find Ezekiel bread in the normal bread aisle
of mmy favorite core as it usually comes frozen. This is because it is not made
exercis ses include v-up, with preservatives and needs to stay fresh. The bread that I
legs lift hanging on bar use is P28 breads and wraps. These products have a lot of
(toes to barr), superman fibers and protein, very healthy!
(engages lowe er back), reverse
crunch with leg weights, and leg d
lift on the Roman n chair.
HAVE BEEN DOING WEIGHT-TRAINING

WORKOUTS FOR A YEAR OR SO, BUT I STILL
d CANT LIFT MORE THAN 10 POUNDS AND EVEN
OW MANY TIMES A WEEK IS BEST FOR THAT IS TOUGH. I SEE MORE DEFINITION IN MY
LEG TRAINING? I FEEL LIKE MY ARMS AND ARMS AND SHOULDERS BUT DONT FEEL MUCH
SHOULDERS ARE MORE TONED THAN MY STRONGER. DOES IT TAKE MORE TIME TO BUILD
LEGS, AND ID LIKE MY LEGS TO CATCH UP! STRENGTH, OR IS THERE SOMETHING I COULD
ANY ADVICE? DO TO INCREASE STRENGTH FASTER? IS IT BET-
I would recommend one very intense leg day and one TER TO DO MORE REPS WITH WEIGHT THAT IS
less intense leg day about three to four days apart if youre
really trying to engage your legs. The legs are a large
TOUGH FOR ME BUT THAT I CAN HANDLE, OR
muscle group and it is important to give them adequate FEWER REPS WITH A WEIGHT THAT IS VERY
rest! For myself, I always train legs intense on Monday, and TOUGH?
on Friday I will train light legs with more of a glute focus.
Anytime you challenge your body during a workout, it is
beneficial. However, if you are focusing on getting stronger,
d I would recommend lifting with heavier weight, even if it is
for fewer reps. As you get stronger, you can increase the
OW CAN YOU TELL IF YOU ARE GAINING weight/reps. Make sure to always practice good and
WEIGHT OR JUST RETAINING WATER? SOME DAYS effective form!
MY PANTS SEEM REALLY TIGHT EVEN THOUGH I
EXERCISE SIX DAYS A WEEK AND KEEP TRACK OF
MY CALORIE AND FOOD INTAKE. IF IT IS WATER Have a question for Ashley? E-mail it to
RETENTION, HOW DO YOU REMEDY THAT? editor@fitnessrxwomen.com.
If you are consistent on your diet and you see IFBB BIKINI PRO ASHLEY KALTWASSER IS THE 2013 BIKINI OLYMPIA
fluctuations in your weight, it is most likely water. Many CHAMPION. ASHLEY BELIEVES THAT SERIOUS FITNESS DOESNT HAVE TO BE
things can affect water retention such as sodium intake, BORING. BE SURE TO CHECK OUT ASHLEYS KEEP IT FRESH COLUMN ON
hormones and even the weather. There are natural diuretics FITNESSRXWOMEN.COM, WHERE SHE SHARES WAYS TO KEEP YOUR TRAINING
you can use if you are feeling exceptionally puffy, such as AND NUTRITION FUN AND FLAVORFUL. FOLLOW ASHLEY ON TWITTER @
green tea, coffee and asparagus. Please keep in mind that ASHLEYKFIT AND FACEBOOK. FOR SPONSORSHIP, APPEARANCES, ETC,
even if you suspect it is water retention, do NOT cut your CONTACT FITNESS MANAGEMENT GROUP.
water. It is important to stay hydrated!
74 FITNE S S R X OCTOBER 2014 www.fitnessrxwomen.com

ASK THE EXPERTS FITNESS EXPERT Q&A
BY JAMIE EASON MIDDLETON
Q
Another culprit could be a food allergy. Common allergies
to gluten, milk, soy, eggs or sugar can overwhelm your
I KEEP HEARING A LOT ABOUT immune system and seriously drag you down. Perhaps try
eliminating a suspected food for at least a week to see how
HIIT AND THAT IT IS SUPERIOR your body responds. Also, it might be a good idea to have
TO STEADY-STATE CARDIO,
your thyroid checked. Millions of American women suffer
from low levels of thyroid hormone and many go
BUT I REALLY LOVE JUST undiagnosed. If youve gained weight, feel fatigued and achy
and often find yourself feeling cold, be sure to get your
VEGGING OUT WHEN I RUN. levels tested.
If all of the above can be ruled out, try adding B12 to your
IT HELPS CLEAR MY HEAD diet before resorting to caffeine or pre-workout
AND I KNOW THAT IM
supplements that only provide a temporary fix. Good luck! I
hope you get it sorted.
BURNING CALORIES, SO
IS HIIT REALLY NECES- WHEN IS THE BEST TIME TO EXERCISE? I HEAR THAT
SARY? MORNINGS ARE BEST BUT I JUST CANT SEEM TO GET
MOTIVATED. ALSO, WHAT SHOULD I BE EATING BEFORE A
WORKOUT?
A:Thats a great question! HIIT, or high-intensity interval

training is a preferred method of cardio for many people
because they get the greatest caloric burn in the shortest
amount of time. Also, experts agree that HIIT is the
superior approach to cardio for those wanting to preserve
muscle. Studies also show that short intense bursts of
exercise, followed by the same duration of rest or active
A:The best time to work out is really whatever time works
best for your schedule so that you can be consistent. Sure,
studies show that exercising in the morning can help you
burn more calories, but if you are feeling dead tired, you
wont likely be working at your full potential. However, if you
do manage to work out in the AM, its a good idea to eat
about a 200-calorie meal with some protein and little bit of
rest, produces less cortisol (stress hormone) than longer fruit or whole grains because your bodys main source of
cardio sessions. fuel is glycogen (carbs that have been broken down and
Although HIIT has some great benefits, I am from the stored in the muscles and liver) and since our bodies
school of thought that increasing aerobic capacity, like by continue to use energy even while asleep, youll need to
running at a steady pace, actually helps enhance HIIT refuel before a workout to be able to sustain your energy. If
performance. I feel that both HIIT and aerobic training you like to exercise during your lunch break, save your meal
have a place in a workout routine since aerobic training for after your workout because you should have enough
has shown to decrease blood pressure and heart rate, glycogen stored up from your breakfast and early AM snack
improve cholesterol levels, increase cardiovascular health, to carry you through. Once you complete your afternoon
as well as help depression and insomnia. My workout, refuel with lean protein, vegetables and whole
recommendation would be to include both forms of grains within at least 30 minutes after your workout.
training. Just dont perform steady-state cardio for longer If youre like me a night owl and prefer to exercise after
than 45 minutes to minimize the release of cortisol. If you dinner, be sure not to eat too heavy of a meal before you
perform three HIIT sessions that burn 300 calories each, start your routine. That can weigh you down and make you
thats 900 calories in one week. If you do low-intensity nauseous. When exercising at night, I tend to eat a larger
aerobic work and burn 200 calories five or six days a week, breakfast and lunch plus snacks in between, with a lighter
thats 1,000 to 1,200 calories burned. The approach is up meal at dinner. Post-workout Ill take in a slow-digesting
to you, depending on your fitness goals. protein like a shake or cottage cheese with nuts an hour
before bed so that my stomach is not empty as my muscles
Q:
grow and repair while I sleep.
I SLEEP AT LEAST EIGHT OR NINE HOURS EACH NIGHT AND
EAT SIX TIMES A DAY, YET I STILL FEEL TOO TIRED TO WORK
OUT SOMETIMES. WHATS WRONG WITH ME? SHOULD I BE Have a question for Jamie? E-mail it to
editor@fitnessrxwomen.com.
TAKING A PRE-WORKOUT OF SOME KIND?
A: My first thought is that your fatigue could be from an

underlying issue. If you are feeling tired only about a week
or so during the month, it might be your menstrual cycle
because around that time levels of progesterone drop up to
a few days or even a week before, which can make you
sluggish. Also, if you are currently taking any medications,
you might want check with your doctor about side effects
A
JAMIE EASON MIDDLETON IS A FORMER NFL CHEERLEADER AND
FIGURE COMPETITOR. JAMIE HOLDS A BACHELORS DEGREE IN
COMMUNICATION AND HAS APPEARED IN HUNDREDS OF MAGAZINES
BOTH AS A MODEL AND A CONTRIBUTING WRITER.
THE POPULAR
AS CREATOR OF
LIVEFIT TRAINER, JAMIE HAS HELPED HUNDREDS OF
THOUSANDS OF PEOPLE REACH THEIR FITNESS GOALS.
and dosage.

ASK THE EXPERTS THE FIT LIFE
BY IFBB OLYMPIA FIGURE CHAMPION NICOLE WILKINS
LIVING THE FIT LIFE ON A BUDGET

Im not going hard, I find that it becomes a lot on a budget. Besides, investing in
to lie living easier to make excuses. Some of your health now may prevent you
a Fit Life isnt the more common ones I hear are from having to spend money on
always easy. things like, Eating healthy is too medications in the future, on issues
But it does expensive! Or, I cant afford a gym that could possibly have been
get easier membership, how am I supposed to prevented.
over time, get in shape? Below are some ways to stay
once those Sure, healthier foods are more active and incorporate healthy
fit choices expensive than ordering off the eating and exercise into your life
become a dollar menu at McDonalds. And for little or no money at all. I hope
part of your yes, joining a gym will cost roughly these help get you on the road
everyday life. $20 to $30 a month. But if your to a long and healthy life full of
During those times health is important, there are ways happiness. Until next time, keep
when it does seem to make it work and stay in shape living the Fit Life!
Check out local farmers or farmers markets. Most of the time the prices are much cheaper and the food is tastier and
of better quality. They often give you discounts when you buy a lot at once.
Buy frozen fruits and veggies. Frozen berries are amazing in smoothies and the prices are often half the price of fresh.
Frozen fruits and veggies are pre-washed and pre-cut, which saves preparation time and they last forever in the freezer. In
fact, if they are frozen right when picked, frozen fruits and veggies can contain more nutrients than fresh ones. Just dont
forget to check the ingredients to make sure no sugar or sauces are added to them.
Buy in bulk. Costco is my favorite store I save a TON of money on veggies, fish, salmon, steak, rice and oats. Foods
that do not perish quickly are great to buy in bulk.
Drink tap water. Get a Brita and filter your tap water. It ends up being much cheaper than buying water bottles
especially if you are drinking a gallon of water a day!
Clip coupons. My mom used to do this every weekend when the Sunday paper came. I need to get better at this, but it is
definitely a great way to save lots of money just watch TLCs Extreme Couponing show if you dont believe me!
Avoid impulse buying. The best way to avoid impulse buying is to make a list and stick to it. Also, eat before grocery
shopping so you avoid buying foods that are not on your list because you are hungry.
Prepare your food in advance. Cook all your meals for the day in advance or before going to bed the night before. It
takes 30-40 minutes, saves you stress about what youll be eating the rest of the day, and you eat healthy while saving
money.
Grow your own food. This is the best way to save money on produce. It always tastes better when its home grown and
you can control what you put on them to keep bugs off.
Be creative when training at home. Push-ups are one of the best bodyweight exercises around, and they can be done
anywhere. So can lunges, squats and triceps dips, along with most abdominal exercises. If you need extra resistance,
something like a milk jug filled with water or sand while doing squats or lateral raises can make the exercise more difficult
than no weight at all.
Join a gym when there is a special offer available. Certain times of year are better for offers depending on your
location, but New Years is often a good time.
Find a friend or neighbor with a fitness background and offer a trade. Everyone has something to offer another
person, so use this as a way to gain a trainer or workout partner without spending money. You could offer to babysit, get
groceries or do some laundry in exchange for training sessions.
Utilize the Internet as a personal trainer. Many fitness professionals are using YouTube, Instagram and Facebook as
ways to market themselves. They will upload videos of exercises and mini fitness routines for you to try in your own home.
Even my personal website, www.nicolewilkins.com, is a great way to learn about health and fitness at a very low cost.
Find a local park or ball field that has bleachers. Use the bleachers for running up and down (think Rocky Balboa) or
step-ups. Stairs in your home also work for this. Back in Michigan, my girlfriends and I would run the stairs at the park
every week in the summer when I prepared for the Olympia. It was an amazing workout!
Nicole Wilkins is three-time Figure International and three-time Figure Olympia

champion, as well as a Met-Rx sponsored athlete and certified personal trainer.
For more with Nicole, check out The Fit Life series on www.fitnessrxwomen.
com. You can also follow Nicole on Facebook, and Twitter: @NicoleMWilkins.
76 FITNE S S R X O C TO B E R 2 0 1 4 www.fitnessrxwomen.com
CoolDOWN
FitRx
THE BEST IN TRAINING, HEALTH

NUTRITION AND SUPPLEMENTATION INFORMATION
IN THIS SECTION
78
FAT ATTACK
80
WOMEN'S HEALTH
82
TONE & SCULPT
84
FIT TRENDS
86
SUPPLEMENT EDGE
90
CARDIO BURN
92
ULTIMATE IN NUTRITION
95
PERFECT HEALTH
98
FLAT ABS

FitRxCoolDOWN FAT ATTACK
PROTEIN for Satiety,

BY DANIEL GWARTNEY, M.D.
Weight Loss/Fat Loss

and Thermogenesis
Observing the trends in
science and marketing in the cultural challenge, no absolute solution has The simple of protein is that it is
been discovered. necessary for building structural tissue and
sports nutrition and weight
Those looking to improve their body functional molecules, but can also serve as a
loss categories is a lot like
composition increase or maintain lean mass source of energy or calories. The official
watching sports nowadays. You while reducing body fat struggle for some word on protein is that a person needs 0.8
have teams competing against each other
semblance of credibility in the realm of grams of protein per kilogram of bodyweight
(e.g., low-fat versus low-carb; paleo versus
vegan; intermittent fasting versus grazing), nutritional advice. Somehow, mentioning daily. That amount will prevent short-term
commentators voicing their opinions (e.g., protein now validates a diet program. People loss of lean mass in a sedentary person. It is
medical journals), spectators voicing their are programmed to nod their heads when a like saying one needs only 60 milligrams of
opinions (website message boards), sponsors nutritionist (qualified or not) mentions the vitamin C to prevent scurvy. Lets deal with
tagging along for celebrity endorsement presence of protein. Look! Theres protein! reality for a moment and use pounds, as the
(e.g., the Dr. Oz effect) and players who are If it can be packaged in a shiny box, one introduction of the metric system to the U.S.
pretty much just expendable meat (the 15% could start a cult. Certainly, it is critical to consumer failed 40 years ago; also, those
of people actually doing anything productive understand the role proteins play in nutrition who truly care about their personal nutrition
for themselves). A multibillion-dollar
and metabolism. Additionally, there are are not sedentary. The recommendation for
industry, much like sports viewing,
benefits derived from consuming certain protein intake in a physically active person is
everything is close up and in high definition.
This results in focus on individual types or quantities of protein while pursuing 1.6 to 1.8 grams per kilogram of bodyweight
components with pro and con arguments for weight loss. However, for the purpose of per day meaning the old adage used for
every variety and pattern of nutrition and contributing to weight-loss efforts or weight decades of one gram per POUND of
supplementation. Yet, the game really has management, protein can be both simple and bodyweight daily is pretty much spot on.1
not changed; obesity remains a social and complex. [There are 2.2 pounds per kilogram]
statistical power had certain flaws that were addressed by

FINDING THE SWEET SPOT the authors in their discussion. Other studies show increased
OF PROTEIN CONSUMPTION muscle protein synthesis at levels of 30 and 36 grams of
Now, having been to the Golden Corral buffet, I have seen protein.3-5
people attempt (and succeed) to ingest more than 200 Using another rule of thumb 10 calories per pound of
grams of protein in a single meal accompanied by a diet bodyweight per day for a hypocaloric intake in a moderately
soda. However, the protein not only needs to be ingested (i.e., active person this means that of 2,000 total daily calories,
eaten), it also has to be digested, absorbed by the intestines, up to 40 percent would be protein. For some people, this
and finally assimilated into the various tissues of the body number may be adjusted down. Performance athletes, or
(e.g., skeletal muscle). It just is not practical to consume that people who perform a lot of higher intensity, long-duration
much protein at once. While the sweet spot of protein exercise, benefit from a higher carbohydrate intake to
consumed in a single meal remains to be discovered, despite replenish muscle and liver stores of glycogen (sugar stores).
the self-promotional proclamations of one study, there is a Recall, past a certain point, protein begins to be used for
ceiling on what each person can productively consume. energy instead of tissue building. Also, when sugar stores
There are a number of variables that need be accounted for, become depleted during physical stress, the body breaks
such as: lean mass; postprandial versus post-absorptive down muscle protein to provide needed energy (in addition
state (i.e., time passed since last meal); habitual diet; activity; to the contribution from fatty acids). Thus, a tennis player or
hormonal status; age; etc. Gender does not appear to be a cyclist may substitute about 50 grams of protein for 50
significantly relevant factor. One study that offers insight, grams of carbohydrate in their daily total. It is generally
though is not as conclusive as it has been stated, suggests accepted that performance athletes do best with
20 grams of protein in a single meal maximizes muscle approximately 55 percent carbohydrate to meet the
protein synthesis. Beyond that, additional protein is metabolic demands of their training. So, for a resistance-
preferentially diverted into gluconeogenesis or ketogenesis trained athlete or recreational fitness person seeking to
protein breakdown pathways that produce sugar or ketones improve body composition, a diet may consist of 40 percent
which are used for producing (or being stored as) energy.2 carbohydrate/40 percent protein/20 percent fat; a
This study produced valuable data, but the design and performance athlete may see a diet closer to 55/30/15.
78 FIT NE S S R X OCTOBE R 2 0 1 4 www.fitnessrxwomen.com

FAT ATTACK
METABOLIC RESPONSE TO interact with receptors in a specialized tissue called brown
DIETARY PROTEIN fat to generate heat by wasting calories as heat.22 Lastly,
The complex of protein refers to the metabolic response the intestines release hormones during digestion that
to dietary protein or specific amino acids, as well as the activate brown fat in addition to the effect of bile acids.23
probable contribution from associated fat consumed with Also, regular meal patterns improve the thermic effect of
animal protein. Realize that these points supporting the meals.24 People may be exposed to this kind of meal
power of protein compare the results against diets or meals variability on weekends, or while traveling, as schedules are
low in protein. A low-protein meal may have 5 percent less regimented.
protein, or contain less than 10 grams total protein. What is the take-home message? It doesnt require much,
Protein promotes weight loss by increasing satiety, but ensuring that an adequate amount of protein is present
improving body composition and increasing calorie in each meal will aid in maximizing the weight-loss effect of
expenditure through thermogenesis. Satiety is part of dieting while protecting against lean muscle loss. The power
appetite. You can reduce appetite by either suppressing of protein lies in its ability to reduce the appetite, and
hunger or increasing satiety. There are complementary tracts maintain the metabolism while following a hypocaloric diet,
in the brain controlling each component. When you suppress compared to a low-protein plan. It seems that a breakfast
hunger, you delay or reduce food seeking. When you increase with eggs, a protein shake or two, and a nice fish dinner
satiety, the urge to consume is satisfied earlier and with less. would be not only healthy and effective, but delicious and
By increasing satiety, protein reduces the number of calories satisfying as well.
consumed in a meal, and possibly in subsequent meals.6-8 A
related effect is noted with certain proteins in decreasing a
hormone known to signal hunger, providing a two-pronged
Whey Protein Triggers Thermogenesis
PROTEIN IS AN IMPORTANT DIETARY COMPONENT FOR WEIGHT LOSS BECAUSE IT
attack against hunger and overeating.9,10 The resulting SUPPRESSES APPETITE AND INCREASES THERMOGENESIS (INCREASED CALORIC
difference between a diet that includes eggs at breakfast EXPENDITURE AT REST).A STUDY FROM THE NESTL RESEARCH CENTER IN LAUSANNE,
versus the more typical milk and cereal may be on the SWITZERLAND PUBLISHED IN THE AMERICAN JOURNAL OF CLINICAL NUTRITION FOUND
THAT SPECIFIC TYPES OF PROTEINS AFFECT METABOLISM DIFFERENTLY. ON THREE
order of 500 calories less each day.9
DIFFERENT OCCASIONS, TEST SUBJECTS WERE FED MEALS CONSISTING OF 50 PERCENT
Surprisingly, whey does not induce satiety as long or WHEY, CASEIN OR SOY PROTEIN, 40 PERCENT CARBOHYDRATE AND 10 PERCENT FAT.
reliably. Yet, another study showed whey to be more effective THEY ALSO CONSUMED A CONTROL MEAL CONSISTING OF 96 PERCENT CARBOHYDRATE.
at reducing the appetite four hours later, compared to tuna, WHEY PROTEIN INCREASED THERMOGENESIS AND FAT BURNING MORE THAN CASEIN OR
SOY PROTEIN.
egg and turkey protein.13 Another surprise lies in the power of
CONSUMING A WHEY PROTEIN SUPPLEMENT IS AN EXCELLENT WAY TO KICK-START
gelatin as a protein in promoting satiety. Cheap, low in
THERMOGENESIS AND ACCELERATE YOUR FAT LOSS TO LEVELS YOU NEVER THOUGHT
BCAAs, easy to make and maligned; gelatin is about 40 POSSIBLE.FOR BEST RESULTS, USE A PREMIUM-GRADE WHEY PROTEIN SUCH AS OPTIMUM
percent more potent in promoting satiety, resulting in 20 NUTRITIONS CLASSIC WHEY, WHICH IS MADE WITH 100 PERCENT WHEY PROTEIN.
percent fewer calories consumed.14 Another weight-loss EACH SERVING OF CLASSIC WHEY PROVIDES A TIME-TESTED BLEND OF WHEY PROTEIN
CONCENTRATES (WPC), ION-EXCHANGE WHEY PROTEIN ISOLATES (IE), MICROFILTERED
powerhouse protein rarely considered for this ability is fish
WHEY PROTEIN ISOLATES (MF) AND PARTIALLY HYDROLYZED WHEY PEPTIDES EACH OF
protein. Blinded by the benefits of omega-3 fatty acids, WHICH ARE CONSIDERED TO BE OF THE HIGHEST BIOLOGICAL VALUE (BV) BECAUSE THEY
people fail to appreciate the research showing fish protein to ARE LOADED WITH INDISPENSABLE AMINO ACIDS AND VERY EASILY DIGESTED AND
be a superior protein for promoting weight loss.15,16 A brief ABSORBED. CLASSIC WHEY IS PARTICULARLY RICH IN THE THREE BRANCHED-CHAIN
mention should be made that dietary fat does not appear to AMINO ACIDS (BCAAS) AND IS A GOOD SOURCE OF GLUTAMINE AND GLUTAMINE
PRECURSORS. IN ADDITION, CLASSIC WHEY CONTAINS SMALLER PROTEINS CALLED
promote satiety, leading to overeating.17 In fact, high-fat
MICROFRACTIONS INCLUDING ALPHA-LACTALBUMIN, BETA-LACTOGLOBULIN,
diets blunt the signals involved in appetite suppression. IMMUNOGLOBULINS, GLYCOMACROPEPTIDES AND LACTOFERRIN THAT MAY HAVE VARIOUS
Protein also increases energy expenditure, and not just by HEALTH AND PERFORMANCE BENEFITS BEYOND SUPPLYING ESSENTIAL NITROGEN-BASED
supporting the maintenance or building of lean mass during a COMPOUNDS. CLASSIC WHEY IS AN IDEAL PROTEIN SUPPLEMENT FOR MOST NUTRITION
PROGRAMS, AND IS INSTANTIZED TO MIX EASILY IN A BLENDER, SHAKER CUP OR EVEN
hypocaloric diet. It is well understood that additional protein
WITH JUST A GLASS AND SPOON SO YOU CAN ENJOY THE BENEFITS OF WHEY PROTEIN,
during a low-calorie diet protects against the loss of muscle, THERMOGENESIS AND INCREASED FAT LOSS JUST ABOUT ANYWHERE.
and muscle mass has a direct relationship with the number
of calories a person burns daily.18,19
REFERENCES
THERMOGENESIS AND WEIGHT LOSS 1. Churchward-Venne TA, Murphy CH, et al. Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss
during energy deficit in humans. Amino Acids 2013;45:231-40.
2. Witard OC, Jackman SR, et al. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after
There is an underappreciated calorie-burning effect of resistance exercise. Am J Clin Nutr 2014;99:86-95.

3. Areta JL, Burke LM, et al. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy
deficit. Am J Physiol Endocrinol Metab 2014;306:E989-97.
protein that also contributes to weight loss thermogenesis. 4. Yang Y, Breen L, et al. Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. Br J Nutr 2012;108:1780-8.
5. Robinson MJ, Burd NA, et al. Dose-dependent responses of myofibrillar protein synthesis with beef ingestion are enhanced with resistance exercise in middle-aged
men. Appl Physiol Nutr Metab 2013;38:120-5.
This refers to the effect protein in the diet has on generating 6. Leidy HJ, Ortinau LC, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in
overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr 2013;97:677-88.
7. Westerterp-Plantenga MS, Lemmens SG, et al. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr 2012;108 Suppl 2:S105-12.
heat instead of energy with its caloric energy it is literally 8. Douglas SM, Ortinau LC, et al. Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women. Appetite 2013;60:117-22.
9. Fallaize R, Wilson L, et al. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal.
calorie burning. People are likely familiar with thermogenic Eur J Nutr 2013;52:1353-9.
10. Bayham BE, Greenway FL, et al. A randomized trial to manipulate the quality instead of quantity of dietary proteins toinfluence the markers of satiety. J Diabetes
Complications 2014 Feb 13. [E-pub, ahead of print]
weight-loss supplements, such as the days of ephedrine and 11. Lam SM, Moughan PJ, et al. The influence of whey protein and glycomacropeptide on satiety in adult humans. Physiol Behav 2009;96:162-8.
12. Bendtsen LQ, Lorenzen JK, et al. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled
clinical trials. Adv Nutr 2013;4:418-38.
caffeine products. However, the energy required to digest 13. Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Br J Nutr 2010;104:1241-8.
14. Veldhorst MA, Nieuwenhuizen AG, et al. A breakfast with alpha-lactalbumin, gelatin, or gelatin + TRP lowers energy intake at lunch compared with a breakfast with
casein, soy, whey, or whey-GMP. Clin Nutr 2009;28:147-55.
and absorb protein causes the intestines to generate heat, 15. Ramel A, Jonsdottir MT, et al. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8 weeks. Nutr Metab
Cardiovasc Dis 2009;19:690-6.
much like your car engine getting hot as it runs faster.20 Also, 16. Thorsdottir I, Tomasson H, et al. Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. Int J Obes 2007;31:1560-6.
17. Strik CM, Lithander FE, et al. No evidence of differential effects of SFA, MUFA or PUFA on post-ingestive satiety and energy intake: a randomised trial of fatty acid
saturation. Nutr J 2010;9:24(12 pp).
if the protein source contains fat, bile will be released from 18. Tang M, Armstrong CL, et al. Normal vs. high-protein weight loss diets in men: effects on body composition and indices of metabolic syndrome. Obesity
2013;21:E204-10.
19. Meckling KA, Sherfey R. A randomized trial of a hypocaloric high-protein diet, with and without exercise, on weight loss, fitness, and markers of the Metabolic
the gallbladder that contains bile acids. It is interesting that Syndrome in overweight and obese women. Appl Physiol Nutr Metab 2007;32:743-52.
20. Johnston CS, Day CS, et al. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young
women. J Am Coll Nutr 2002;21:55-61.
unsaturated fats (e.g., olive oil) increase calorie loss and 21. Krishnan S, Cooper JA. Effect of dietary fatty acid composition on substrate utilization and bodyweight maintenance in humans. Eur J Nutr 2014;53:691-710.
22. Chen X, Lou G, et al. TGR5: a novel target for weight maintenance and glucose metabolism. Exp Diabetes Res. 2011:853501(5 pp).
thermogenesis much greater than saturated fat.21 Bile acids 23. van den Beukel JC, Grefhorst A. Interactions between the Gut, the Brain and Brown Adipose Tissue Function. Front Horm Res 2014;42:107-22.
24. Farshchi HR, Taylor MA, et al. Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. Int J Obes Relat
Metab Disord 2004;28:653-60.

FitRxCoolDOWN WOMENS HEALTH
BY MARIE SPANO, MS, RD, CSCS, CSSD
GLUTEN-FREE
LIFESTYLE
Is It Healthy?
Theres a belief that gluten can make you fat
and sick with food allergies, bloating, headaches, may or may not be allergic to gluten). And, gluten sensitivity
is a vague medical condition without a uniform definition or
fatigue and cause weight gain and many other diagnostic test. People with gluten sensitivity report various
illnesses and unwanted side effects. Here in LA, it symptoms triggered by the ingestion of gluten-containing
[gluten] is comparable to Satanism, quipped comedian foods including abdominal pain, bloating, bowel habit
Jimmy Kimmel during one of his Pedestrian Question abnormalities (either diarrhea or constipation), and systemic
segments. And while gluten-free fanatics are busy manifestations such as foggy mind, headache, fatigue, joint
interrogating waiters and searching for new gluten-free and muscle pain, leg or arm numbness, dermatitis (eczema or
items in their grocery store, they could be missing the boat skin rash), depression and anemia. Gluten sensitivity does
entirely. not cause intestinal damage. Yet what we call gluten
Gluten is a protein found in all forms of wheat including sensitivity might not actually be caused by gluten at all.
spelt, kamut, malt, couscous, bulgur, triticale, einkorn and A few years ago a research team out of Australia set out to
faro while rye and barley are related gluten-containing determine if gluten sensitivity exists. Using the gold standard
grains. Glutens stretchy fibers give dough its rubberband- of study designs a randomized, placebo-controlled trial
like elasticity, allowing it to stretch when pizza dough is they found a gluten-free diet helped alleviate symptoms
tossed up in the air like a frisbee. And its structure traps air associated with gluten sensitivity or irritable bowel syndrome
and water during the baking process so baked goods rise while a diet that contained gluten led to significantly worse
with delicate ease. Gluten is a major reason that breads, pain, bloating, stool consistency and tiredness. However, this
muffins and other baked goods are light and fluffy. Without study didnt control for the possibility that other compounds
wheat (and therefore gluten), gluten-free items require a may have been responsible for the symptoms reported.
blend of flours, starches and additives, yet they still cant In a follow-up study, the same team of researchers found
replicate the texture of wheat foods. what was perceived as gluten sensitivity had nothing to do
with gluten at all but instead symptoms of irritable bowel
syndrome were related to fermentable, poorly absorbed,
GOING GLUTEN-FREE short-chain carbohydrates (fermentable, oligosaccharides,
Despite the irreplaceable properties gluten lends to baked disaccharides, monosaccharides and polyols FODMAPs).
goods and the fact that gluten-free foods make up a tiny FODMAPs are carbohydrates that are difficult to digest for
(though growing) fraction of items in grocery stores and on some people, particularly those with irritable bowel
restaurant menus, an estimated 60 million Americans are on syndrome. FODMAPs are found in wheat, other grains, some
a gluten-free diet. Yet a very small percentage of these vegetables and fruits.
people (an estimated < 0.05%) absolutely must avoid gluten In addition to FODMAPs, other proteins including amylase/
due to celiac disease, an autoimmune digestive disease. In trypsin inhibitors (ATIs) could be responsible for symptoms
people with celiac disease, repeated exposure to gluten associated with gluten sensitivity. ATIs activate the immune
damages villi, fingerlike projections in the small intestine that system, leading to the release of inflammatory compounds in
help us absorb nutrients from food. Over time, a decrease in both celiac and non-celiac patients, which may contribute to
nutrient absorption can lead to anemia, osteoporosis, immune reactions and inflammatory diseases such as
miscarriages and other complications. The University of irritable bowel syndrome. ATIs protect wheat and other
Chicago Celiac Disease Center website lists more than 300 cereal grains from pests and parasites and therefore, over
symptoms associated with celiac disease, though the most time the development of high yielding, pest-resistant wheat
common symptom in adults is anemia. The only available has led to a drastic increase in ATI content.
treatment is a strict gluten-free diet which helps reverse What about the remaining 75 percent of gluten-free
intestinal damage over time. consumers? They hopped on the bandwagon because of a
People with wheat allergies or gluten sensitivity may also perceived health halo surrounding gluten-free foods. These
choose a gluten-free diet. Anything that is gluten-free is foods are considered healthier choices even though there is
wheat-free, which makes grocery shopping easier though no scientific research to validate this belief. And in reality,
potentially more restrictive than it needs to be (since there going gluten-free without a reason or proper diagnosis may
are many proteins in wheat and those with a wheat allergy be a really bad idea.
WOMENS HEALTH
THE PROBLEM WITH GLUTEN-FREE DIETS And finally, choosing a gluten-free diet prior to
In the absence of celiac disease or a wheat allergy, being tested for celiac disease will make it difficult to
avoiding gluten is an unnecessary nuisance that can affect get an accurate diagnosis later on, should you decide
your social life, perception of your health and wallet (since to get tested. You have to be eating gluten-containing
many gluten-free foods are considerably more expensive). foods on a regular basis for the antibodies that indicate the
Gluten is everywhere in over-the-counter medicines, presence of celiac disease to show up in your blood. Whats
supplements, lip balms and many other items that you may so harmful about cutting out gluten if you have undiagnosed
ingest. Though plenty of foods are gluten-free in their natural celiac disease? Those with celiac disease must adhere to a
state including oats, fish, poultry, nuts, seeds, legumes and strict gluten-free diet. Without a proper diagnosis, people
meats as well as fruits and vegetables, they could become are less likely to pay attention to cross contamination and
contaminated with gluten during food preparation or could therefore be consuming substantial amounts of gluten
processing. For instance, oats are only gluten-free if they are and continually causing repeated harm to their intestines.
processed, handled and packaged gluten-free (each step of
the way they can be contaminated with gluten). Not to THE BOTTOM LINE
mention oats grown near wheat, rye or barley could become Dont let other peoples preoccupation with gluten lead
contaminated with these grains when the wind blows them you to believe it is toxic for everyone. A gluten-free diet is
through the air and they settle on oat crops. only a medical necessity for those with celiac disease while
In addition to making food detective work necessary, going people with a wheat allergy may use this approach to
gluten-free may mean you are consuming fewer nutrients, avoiding wheat. Anyone who feels they may be sensitive to
more calories and sugar. In fact, half of the new gluten-free gluten should see a gastroenterologist for a proper diagnosis
products stocking store shelves are cookies, crackers, salty or to rule out other issues by process of elimination. After all,
snacks and snack bars not exactly the most nutritious a gluten-free diet may feel better if you have gluten
foods. Many of these items are low in fiber and whole grains, sensitivity (if this exists), a sensitivity to FODMAPs or
high in sugar (or at the very least, high-glycemic because you got the junk out of your diet.
carbohydrates) and void of the vitamins and minerals found Even though wheat has changed over time and contains
in their gluten-containing counterparts. Grains provide 43 more ATIs, there is still a lot that we must learn about gluten,
percent of the fiber in an American diet. And because few wheat and other components found in grains. But at this
Americans consume the recommended daily intake for fiber, time, there is no known benefit from following a gluten-free
taking away whole grains may have a considerable impact. diet unless you have to. Gluten-free isnt necessarily
Whole and enriched grains also provide a wide variety of healthier and by choosing a gluten-free diet, you may be
important nutrients, including fiber, B vitamins, iron, copper, missing out on a number of nutrients unless you make a
selenium, manganese, magnesium, phosphorus and zinc. In concerted effort to consume these through other foods.
fact, though regular breads and cereals naturally contain
these nutrients or they are often fortified with them, gluten-
free products are not routinely fortified with vitamins and
IN REALITY, GOING GLUTEN-FREE
minerals. WITHOUT A REASON OR PROPER
DIAGNOSIS MAY BE A REALLY BAD IDEA.
REFERENCES
Severely restricted diets in the absence of medical necessity: the unintended consequences. J Academy Nutr Dietetics 2014; 114(7): 986-990.
Anderson WH, Mackay I. Gut reactions from celiac affection to autoimmune model. N Engl J Med 2014;5-7.
Liu E, Lee, H, Aronsson CA, Hagopian, WA et al. Risk of pediatric celiac disease according to HLA haplotype and country. N J Med 201442-49.
IRI Worldwide. Total US Multi-Outlet Universe of Stores, calendar year 2013.
Gluten-free Foods US. Mintel. September 2013.
Catassi C, Fabiani E, Iacono G et al. A prospective, double-blind, placebo-controlled trial to establish a safe gluten threshold for patients with celiac disease. Am J Clin Nutr
2007;85(1):160-6.
Celiac Disease. National Digestive Diseases Information Clearinghouse.
http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/
Cranney A, Zarkadas M, Graham ID et al. The Canadian Celiac Health Survey. Dig Dis Sci 2007;52(4):1087-95.
Green PH, Neugut AI, Naiyer AJ et al. Economic benefits of increased diagnosis of celiac disease in a national managed care population in the United States. J Insur Med 2008;40(3-
4):218-28.
Kaukinen K, Collin P, Holm K et al. Wheat starch-containing gluten-free flour products in the treatment of coeliac disease and dermatitis herpetiformis. A long-term follow-up
study. Scand J Gastroenterol 1999;34(2):163-9.
Kaukinen K, Salmi T, Collin P et al. Clincal trial: gluten microchallenge with wheat-based starch hydrolysates in coeliac disease patients - a randomized, double-blind, placebo-
controlled study to evaluate safety. Ailment Pharmacol Ther 2008;28(10):1240-8.
Meize-Grochowski R. Celiac disease: a multisystem autoimmune disorder.
Gastroenterol Nurs 2005;28(5):394-402.
Peraaho M, Kaukinen K, Paasikivi K et al. Wheat-starch-based gluten-free products in the treatment of newly detected coeliac disease: prospective and randomized study. Aliment
Pharmacol Ther 2003;17(4):587-94.
Rubio-Tapia A, Kyle RA, Kaplan EL et al. Increased prevalence and mortality in undiagnosed celiac disease. Gastroenterology 2009;137(1):88-93.
Scibilia J, Pastorello EA, Zisa G, Ottolenghi A, Bindslev-Jensen C, Pravettoni V, Scovena E, Robino A, Ortolani C. Wheat allergy: a double-blind, placebo-controlled study in adults. J
Allergy Clin Immunol 2006;117(2):433-9.
Biesiekierski JR, Newnham ED, Irving PM, Barrett JS, Haines M, Doecke JD, Shepherd SJ, Muir JG, Gibson PR. Gluten causes gastrointestinal symptoms in subjects without celiac
disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol 2011;106(3):508-14; quiz 515.
Biesiekierski JR, Peters SL, Newnham ED, Rosella O, Muir JG, Gibson PR. No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of
fermentable, poorly absorbed, short-chain carbohydrates. Gastroenterology 2013;145(2):320-8.
Carlo Catassi, Julio C. Bai, Bruno Bonaz. Non-Celiac Gluten Sensitivity: The New Frontier of Gluten Related Disorders. Nutrients 2013;5(10): 38393853.
Antonio Di Sabatino A, Corazza, GR. Nonceliac Gluten Sensitivity: Sense or Sensibility? Ann Intern Med 2012;156(4):309-311.
Gaesser GA, Angadi SS. Gluten-free diet: Imprudent dietary advice for the general population?. J Acad Nutr Diet 2012;112(9):13301333.
Junker Y, Zeissig S, Kim S. Wheat amylase trypsin inhibitors drive intestinal inflammation via activation of toll-like receptor 4. J Exp Med 2012; 209(13): 23952408. http://www.ncbi.
nlm.nih.gov/pmc/articles/PMC3526354/
Sands DC, Morris CE, Dratz EA. Elevating optimal human nutrition to a central goal of plant breeding and production of plant-based foods. Plant Sci 2009; 117(5): 377389.

FitRxCoolDOWN TONE & SCULPT
BY NICK TUMMINELLO
The
TOP 7
EXERCISES for
STRENGTHENING
the HAMSTRING
Women are more quadriceps
dominant than men, and therefore musculature should consider focusing on the glute-ham
tend to have weaker hamstrings. raise and RDL.9
And having weaker hamstrings makes Another 2014 study also published in the Journal of
females more prone to knee injury. So, by Strength and Conditioning Research compared the stiff-leg
emphasizing the top seven hamstring deadlift and the lying leg curl exercises where movement
exercises provided in this article, you wont originates at the hip versus the knee to investigate whether
just build sexier, better looking legs you will they would result in differential activation of the hamstring
also build a stronger, more well-balanced muscle complex.10
lower body that may be less prone to knee The researchers used surface electromyography (EMG)
injury. EMG measures the electrical activity of muscles during
exercise to record muscle activity of the upper lateral
hamstrings, lower lateral hamstrings, upper medial
HAMSTRING WEAKNESS AND KNEE hamstrings and lower medial hamstrings. The results showed
INJURY RISK that the lying leg curl elicited significantly greater
A 2007 study published in the Journal of Strength and normalized mean activation of the lower lateral and lower
Conditioning Research did a comparison of hamstring and medial hamstrings compared to the stiff-leg deadlift, which
quadriceps femoris muscle activity between men and tells us that different regions of the hamstring complex can
women during a single-leg squat, and found that men be regionally targeted through exercise selection.
activate their hamstrings more effectively than women The takeaway from this research is that a comprehensive
because women are quadriceps dominant.1 This is crucial hamstring workout should incorporate at least one exercise
because females are two to eight times more likely to where movement is focused at the hip joint,
sustain an ACL tear than their male counterparts.2,3 And,
research investigating the potential reasons why females are Nick Tumminello is the owner of Performance University in Fort Lauderdale,
more prone to ACL injury has found that this combination of Florida. Hes also the author of the book Strength Training for Fat Loss and the
increased quadriceps activation and later onset of hamstring DVD by the same name. For more information visit www.NickTumminello.com.
activation in females suggests that females may experience
excessive anterior tibia (shin bone) shear forces at the knee.4
Not only do females demonstrate substantially weaker
hamstring muscles when compared to their quadriceps,5
TOP 7
which holds true not just when performing single-leg squats HAMSTRING EXERCISES
but also for the athletic population as well, it has also been Since the previously mentioned research demonstrated
shown that hamstring muscles are relatively weaker in that the RDL exercise, along with the glute-ham raise and
females than in male athletes when compared with the lying leg curl, are effective exercise applications for
quadriceps muscles.6 maximizing the involvement of the hamstring musculature,
In regard specifically to knee injury, the Hunt Valley the following list of exercises provides several different
Consensus Conference on ACL injuries concluded that versions of the RDL to mix into your workouts to keep things
strong quadriceps activation during eccentric contraction fresh and interesting without sacrificing effectiveness.
was considered to be a major factor in injury to the ACL.7
Additionally, strength imbalances of the hip extensors 1) BARBELL ROMANIAN DEADLIFT (RDL)
(hamstrings and glutes) have not only been linked to an Stand tall with your feet hip-width apart, holding a barbell
increase in rates of lower extremity injury in females, but in front of your thighs with your arms straight. Keeping your
also increased instances of low back pain.8 back straight, hinge at your hips and bend forward toward
the floor, keeping your knees bent at a 15- to 20-degree
angle. As you hinge forward, drive your hips backward and do
GETTING THE MOST OUT OF YOUR not allow your back to round out. Once your torso is roughly
HAMSTRING TRAINING parallel to the floor or the weight plates lightly tap the floor,
A 2014 study published in the Journal of Strength and drive your hips forward toward the barbell, reversing the
Conditioning Research investigated the relative muscle motion to stand tall again and complete one rep.
activity of the hamstring group and selected surrounding
Photo: Per Bernal
musculature during the leg curl, good morning, glute-ham 2) ONE-LEG ONE-ARM DUMBBELL RDL
raise and Romanian deadlift (RDL). The study found that Stand on one leg and hold a dumbbell in the opposite
hamstring activity was maximized in the RDL and glute-ham hand. Keeping your back and arm straight, hinge at your hip
raise, therefore the researchers concluded that individuals and bend forward toward the floor, keeping your weight-
who seek to maximize the involvement of the hamstring bearing knee bent at roughly a 15- to 20-degree angle. As

you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a
straight line with your torso, and do not allow your lower back to round out. At
the bottom position (when your torso is roughly parallel to the ground), be sure
to keep your hips flat and do not allow them to rotate. Once your torso and
non-weight-bearing leg are roughly parallel to the floor, reverse the motion by
driving your hips forward to stand tall again, completing one rep.
3) ONE-LEG BARBELL RDL

This is the single-leg version of the Romanian deadlift and is performed using
the same mechanics as the double-leg Romanian deadlift. Stand on one leg while
holding a barbell in front of the weight-bearing thigh with your arms straight.
Keeping your back straight, hinge at your hip and bend forward toward the floor,
keeping the weight-bearing knee bent at a 15- to 20-degree angle. As you hinge,
allow your non-weight-bearing leg to elevate upward so it remains in a straight
line with your torso. Be sure to keep your lower back from rounding out. Once
your torso and non-weight-bearing leg are roughly parallel to the floor or the
weight plates lightly tap the floor, drive your hips forward toward the barbell,
reversing the motion to stand tall again and complete one rep.
4) RDL LUNGE
Stand tall with your feet hip-width apart while a holding a dumbbell in each
hand at your side. Step forward with one leg, keeping your front knee bent 20
degrees and your back knee straight. As your front foot hits the ground,
simultaneously lean forward by hinging at your hips. Keep your back straight and
allow your rear heel to come off the ground. Reverse the motion by stepping
backward and returning to a standing position. Repeat on the other leg.
5) LYING LEG CURL MACHINE

To perform this exercise, youll need to use the machine thats commonly
known as the lying hamstring curl or lying leg curl machine. Assume a lying
position with your hip joint on top of the apex of the pads. Adjust the pad youll
be pushing against to a position thats at the bottom of your calves. Hold onto
the handles, and with your legs hip-width apart, pull your heels toward your
glutes as far as possible. Slowly reverse the motion under control.
6) GLUTE-HAM RAISE MACHINE

Place your feet at hip-width against the footplate in between the rollers with your
knees just behind the pad. Begin with your torso upright and knees bent at a
90-degree angle. Slowly bend your knees without bending at your hips until your
torso becomes parallel to the floor, or until you can no longer maintain your hips
and torso in a straight line. Reverse the action by bending your knee and pulling
yourself back up so that your torso returns to perpendicular to the floor.
7) FLOOR GLUTE-HAM RAISE

Since many gyms dont have a glute-ham machine, you can use a partner to
perform this exercise or brace your feet under something stable. If youre using a
partner, have them place their hands on your ankles and firmly hold them down.
With your knees resting on a pad or a rolled up towel, perform the exercise as
directed in the glute-ham raise machine description. Place your hands in front of
you as you reach the floor. Due to the difficult nature of this exercise, you may
have to use your arms to lightly push off the floor to aid your return back to the
starting position.
REFERENCES
1. Youdas JW, Hollman JH, Hitchcock JR, Hoyme GJ, Johnsen JJ. Comparison of hamstring and quadriceps femoris electromyographic activity
between men and women during a single-limb squat on both a stable and labile surface. J Strength Cond Res. 2007 Feb;21(1):105-11.
2. Arendt E, Dick R. Knee injury patterns among men and women in collegiate basketball and soccer. NCAA data and review of literature. Am J
Sports Med. Nov-Dec 1995;23(6):694-701.
3. Lephart SM, Abt JP, Ferris CM. Neuromuscular contributions to anterior cruciate ligament injuries in females. Curr Opin Rheumatol. Mar
2002;14(2):168-173.
4. Huston LJ, Wojtys EM. Neuromuscular performance characteristics in elite female athletes. Am J Sports Med. Jul-Aug 1996;24(4):427-436.
5. Kannus P, Beynnon B. Peak torque occurrence in the range of motion during isokinetic extension and flexion of the knee. Int J Sports Med.
Nov 1993;14(8):422-426.
6. Anderson AF, Dome DC, Gautam S, Awh MH, Rennirt GW. Correlation of anthropometric measurements, strength, anterior cruciate ligament
size, and intercondylar notch characteristics to sex differences in anterior cruciate ligament tear rates. Am J Sports Med. Jan-Feb 2001;29(1):58-66.
7. Griffin LY, Agel J, Albohm MJ, et al. Noncontact anterior cruciate ligament injuries: risk factors and prevention strategies. J Am Acad Orthop
Surg. May-Jun 2000;8(3):141-150.
8. Nadler, S. F., Malanga, G. A., DePrince, M., Stitik, T. P., & Feinberg, J. H. (2000). The relationship between lower extremity injury, low back pain,
and hip muscle strength in male and female collegiate athletes. Clin J Sport Med, 10(2), 89-97.
9. McAllister MJ, et al. Muscle activation during various hamstring exercises. J Strength Cond Res. 2014 Jun;28(6):1573-80.
10. Schoenfeld BJ, et al. Regional Differences in Muscle Activation During Hamstrings Exercise. J Strength Cond Res. 2014 Jun 24.
FitRxCoolDOWN FIT
FITTRENDS
TRENDS
BY LISA STEUER
Behind the
JUICE TREND
ARE CLEANSES AND JUICES
REALLY THE HEALTHY WAY TO GO?
Juicing. It seems to be everywhere properties that are beneficial, whether period of time, no matter the method
these days. From celebrities to yogis to in a juice or a fiber-heavy smoothie, as a used, you will lose weight. But, if you
the average girl who just wants to lose a supplement to an already healthy diet. return to your old habits, your weight
few pounds, juicing and cleanses are So if you were to juice or make a will go back up, said Dr. Yphantides.
popular choices for those seeking quick smoothie with berries, the boost to the He added that children and teens
weight loss and detoxification. body from antioxidants is probably should never go on detoxification diets,
There are many ways that people good, said Dr. Simpkins, adding that the because these individuals require a
choose to juice and cleanse, with some middle of January would be a great time consistent supply of nutrients to
being more effective than others, while to increase your antioxidant intake sustain their rapid growth and
other methods may be downright through juicing in order to build your development. Pregnant women and
dangerous. Its time to sort through the immune system. people with chronic health conditions,
confusion and get down to what is such as heart disease and diabetes,
really healthy and sustainable for the CLEANSES should also avoid cleanses, he said.
long term. One of the most well-known cleanses And, as Dr. Simpkins notes, With any
is the Master Cleanse, which involves of these types of procedures that are
JUICING, SMOOTHIES drinking six to 12 glasses of a maple forbidden during pregnancy or nursing,
AND HEALTH syrup, lemon juice and cayenne pepper you need to have your radar up,
Juicing refers to extraction of juice concoction and taking laxatives for 10 because it means you are breaking
from fruits and vegetables, leaving days. After those 10 days, the plan calls down parts of your body. Like muscle
behind a pulp that is often thrown away, for easing back into regular food. The mass, for instance.
while smoothies blend everything idea behind the Master Cleanse and Dr. Simpkins has even tried the
together. The argument that many have similar plans is weight loss and detoxify Master Cleanse herself years ago. I got
against juicing is that along with the the organs. to 1:00 in the afternoon before I had a
pulp, fiber is often stripped from the My theory is the human body is splitting headache. That was the end of
juice. designed to get rid of most of those my cleansing, she said.
When it comes to going on a strictly toxins, said Dr. Simpkins. The liver is But Dr. Simpkins also believes that
juice cleanse with a goal of weight loss, designed to break down any kind of cleanses and cleansing products can be
some experts believe that chewing on substance that could be potentially be used as part of a healthy lifestyle. Dr.
your food or consuming a thick toxic to the body. Simpkins does like to partly use the
smoothie might be a better choice. You Dr. Nicholas Yphantides, a physician BluePrint cleanse products. I liked
really lose the sensation of being full and medical editor for the nonprofit some of their drinks; I dont use them
when you take the pressed juice, said weight-loss support group TOPS (Take as cleanses. Instead Ill have them as a
Dr. Nancy Simpkins, a board-certified Off Pounds Sensibly) agreed. The body afternoon snack.
internist from Livingston, NJ with more already excretes [toxins] through urine,
than 25 years experience. So I am feces and even sweat. SEEKING A BETTER WAY
more a fan of putting something in a While many people do tend to simply TO CLEANSE
Vitamix and blending together. lose water weight on such cleanses, Dr. When Lori Kenyon Farley started her
A positive aspect of juicing, added Dr. Yphantides notes that some of the juice company, Ritual Wellness, in 2009
Simpkins, is that it can give your weight loss achieved through cleanses with Marra St. Clair a board-certified
digestive system a rest. And although could be actual weight loss and not just holistic health coach and personal
juicing typically eliminates healthy fiber, fluid, because when you drastically trainer they were both seeking a new
certain fruits have antioxidant restrict calorie intake for a meaningful way to cleanse. After looking for an

FIT TRENDS
organic juice cleanse and finding nothing, the friends spent a year in COLD PRESS VERSUS
research and development creating their own. The main idea was to CENTRIFUGAL JUICE EXTRACTORS
create a cleanse that didnt involve the deprivation of nutrients, said Ritual Wellness uses the cold press method for
Lori. juicing, said Lori. This is also the method used by most
We wanted to make a product for everyone, said Lori, adding that juice bars. In cold press juicing, more juice is extracted
with Ritual Wellness juices, you dont need to take a break from your and the process is much slower, so no heat is
workout routine while on the cleanse. introduced. Heat created in centrifugal juicers may
I think theres been a much bigger shift toward this type of cleanse, destroy some of the enzymes in fruits and veggies,
said Lori, who along with Marra is the author of the 2013 book The Juice meaning that the cold-pressed juices typically contain
Cleanse Reset Diet. more nutrients.
A Ritual Wellness cleanse consists of taking six cold-pressed juices The Breville Juice Fountain Slow Crush Juicer is an
per day, and drinking lots of water in between. Most people start with example of a juicer that utilizes the slow-speed system
three days. The idea is that after three days the digestive system shuts meant to deliver more juice and nutrients. However,
down, according to Lori, and the remaining energy is used for healing you may spend a little more money than on a
and energizing the body. There is also the Shred cleanse, which centrifugal juicer like the Breville Compact Juice
consists of two pre- and post-workout juices that are meant to Fountain.
increase performance and recovery. If youre looking to save money, the Breville
Even though your bodies and internal organs are great at self- Compact is still a great machine, and Lori says that
cleaning, instead you can give those organs a break to catch up, she using a more cost-effective centrifugal juicer at home
said, adding that a positive of taking in massive quantities of fruits and still has its benefits. Any step in that direction is
vegetables is that you are taking in live enzymes. Most people that great, she said.
need to lose weight report that they lose more weight after the
cleanse, and they are craving better foods. RECIPES
This is the type of cleanse that can be done as often as youd prefer, When making juices or smoothies at home, its best
said Lori, because you are not depriving yourself of nutrients. I to pick a variety of fruits and vegetables, and leafy
personally do it when I feel like Ive gotten off track. I think you just greens are always a good choice (although more is
need to listen to your own body. needed if youre juicing as opposed to making a
smoothie, as leafy greens contain little juice), said Lori.
We use coconut water to keep sugar level down, she
JUICING FOR LIFE Its a good idea to incorporate added.
It seems that juicing and both juices and smoothies into a
smoothies are trends that may be healthy diet that includes whole Recipe 1: WATERMELON AND CUCUMBER
around for a while, as more and foods. Ingredients:
more people are taking control of Most big name store-bought 2 cups of watermelon, chopped
their health. I think people are pasteurized juices are most likely Medium-sized cucumber, peeled and chopped
really realizing, especially in this depleted of their healthy Juice of half a lime
country, that we have really let nutrients by the time they hit the
processed food in our diet affect shelves, so theres a great DIRECTIONS:
our health, said Lori, who notes advantage to making your juices Combine ingredients in a blender or a juicer. This is
that the trend in juicing has and smoothies fresh at home. a very refreshing and hydrating juice, said Lori.
grown particularly in the last five Consider skipping the cleanse Cucumber is a natural diuretic, and blends well with
years because its an easy way for that deprives you of nutrients the sweet watermelon and lime brings out the flavor of
people to combat obesity and the and requires you to avoid juices.
growing rate of diseases related workouts.
to obesity. Some experts have reported Recipe 2: EASY GREEN JUICE
The important thing is just to that after making a fresh juice at Ingredients:
go about it the right way by home, it should be consumed One Granny Smith apple
having balance and picking the within 24 to 48 hours in order to One cup of spinach
healthiest choice whenever get the optimum benefits. Half a head of romaine lettuce
possible. There is no quick fix, Breville makes a great line of 1 cucumber or 5 stalks of celery
said Dr. Simpkins. Make the right juicers. For smoothies, the Juice of half a lemon
choice 80 percent of the time Vitamix is the top of the line, but
and youre fine. if you are looking for something DIRECTIONS:
Here are a few take-home tips more cost-effective and/or are Run through juicer and enjoy
when it comes to juicing: just starting out, try NutriBullet.

FitRxCoolDOWN SUPPLEMENT EDGE
BY MICHAEL J. RUDOLPH, PH.D.
BURN FAT
WHILE YOU
SLEEP with
Thermo Heat Nighttime maintains an elevated level of thermo-

genic fat burning throughout the night while, at the same
time, reducing stress and promoting sleep.
Getting lean and keeping the weight off torching product Thermo Heat that has an exclusive blend of
requires a comprehensive approach that compounds that attack body fat by activating thermogenic
increases energy expenditure by burning body fat fat loss and energy expenditure, while also activating your
while managing appetite to maintain the loss of bodys own appetite-suppressing hormones and
neurotransmitters in order to mitigate food consumption for
unwanted fat. Recent scientific evidence has shown that smoother dieting and sustained fat loss.
a process known as thermogenesis increases energy
Thermo Heat has a combination of ingredients designed to
expenditure while burning body fat in humans1-3 by
enhance energy and mental focus to support intense
stimulating the activity of brown adipose tissue (BAT). Brown
training, yet without too much stimulation. Tyrosine is one of
adipose tissue is a unique type of fat cell that can effectively
the stimulatory compounds in Thermo Heat that triggers the
uncouple the normally linked process of fat burning with
production of the excitatory neurotransmitter dopamine,
cellular energy (ATP) production within the mitochondria. As
which regulates neurons triggering thermogenesis and
a result, instead of the energy from fat being used to
appetite control while also having an arousing effect that
synthesize ATP, it is instead converted into heat, increasing
increases alertness. In addition, Thermo Heat contains the
energy expenditure. BATs ability to burn fat and increase
well-known stimulant caffeine, which also heightens
energy expenditure presents a promising target for fat loss.
alertness.
Several months ago, Steve Blechman and Advanced Realizing the stimulatory nature of these compounds is
Molecular Labs (AML) launched the revolutionary fat- fantastic for fat loss and exercise performance, they most

SUPPLEMENT EDGE
likely interfere with the all-important sleep which is Thermo Heat Nighttime, potently stimulate and preserve fat
extremely important for complete recuperation that drives loss as recent evidence clearly shows their comprehensive
muscle growth and reduces weight gain. So, with that in ability to increase energy expenditure and fat oxidation while
mind, Steve Blechman and AML designed the perfect also reducing appetite.
complement to Thermo Heat that when consumed before an
evening meal or at bedtime, maintains an elevated level of Thermo Heat Nighttime Promotes
thermogenic fat burning throughout the night while, at the Relaxation and Sleep
same time, reducing stress and promoting sleep. This new Though not readily appreciated, sleep is an extremely
product, Thermo Heat Nighttime, accomplishes this, in part, potent performance enhancer that stimulates the release of
by replacing the aforementioned stimulatory molecules anabolic hormones14 such as testosterone and growth
tyrosine, caffeine, synephrine and thyroid hormone hormone, triggering anabolic processes within the
activators with several compounds that strongly induce a musculoskeletal system. In addition, studies have also
relaxed state that potently induces sleep while also shown that ample sleep is necessary to control
possessing compounds that burn fat and suppress appetite. bodyweight.15
In order to take advantage of the fat-fighting, muscle-
Capsaicinoids Found in Thermo Heat building processes stimulated during sleep, Thermo Heat
Nighttime Thermogenically Torch Fat Nighttime potently induces relaxation and sleepiness.
BAT thermogenesis is typically activated by stimulating a Melatonin, which is found abundantly in Thermo Heat
receptor molecule in the brain belonging to the transient Nighttime, is a hormone secreted by the pineal gland in the
receptor potential vanilloid (TRPV) family, whose normal brain that regulates the sleep/wake cycle helping you fall
function is to regulate body temperature. Activation of TRPV asleep. Melatonin is also involved in energy metabolism and
within the brain triggers the sympathetic nervous system bodyweight control. Many studies show that melatonin
resulting in noradrenaline release, which subsequently reduces bodyweight and abdominal fat16 without eating less
enhances fatty acid oxidation. Several studies have shown or increasing physical activity. Conceivably, melatonin
that additional members of the TRPV receptor family are reduces fat without decreasing food consumption or
activated outside of the brain by various food-related physical activity by activating BAT-driven thermogenesis17,
compounds that bind to TRPV receptors within the oral which autonomously increases energy expenditure and thus
cavity or gastrointestinal tract, yet still activate the fat loss.
sympathetic nervous system and BAT-activated In addition to the powerful sleep-enhancing effects of
thermogenesis. Among the TRPV activators investigated so melatonin, compounds in Thermo Heat Nighttime also
far, the most extensively studied have been capsaicin and encourage sleep by strongly reducing stress and anxiety.
other capsaicin-like compounds known as capsaicinoids that One of those compounds being L-theanine, an amino acid
are abundantly found in Thermo Heat Nighttime. naturally found in tea that is able to cross the blood-brain
Capsaicinoids naturally occur in chili peppers, where they barrier and influence activity of the central nervous
contribute to the hot and spicy flavor of the chili pepper. system.18 Studies have shown the ability of L-theanine to
In these studies, capsaicinoids were shown to increase affect the central nervous system results in increased
BAT thermogenesis in humans through the activation of a relaxation and lowered anxiety along with improved sleep
specific member of the TRPV family, TRPV1, found in the oral quality.19-20
cavity and gastrointestinal tract. Activation of TRPV1 In addition to L-theanine, Thermo Heat Nighttime also
stimulates the sympathetic nervous system, which releases contains 5-hydroxytryptophan (5-HTP), which is an amino
noradrenaline, driving BAT thermogenesis and fat loss.4-6 In acid that can also pass the blood-brain barrier where it is
addition, other studies showed that longer term ingestion of converted into the neurotransmitter serotonin. The
roughly six weeks increased BAT-dependent thermogenesis, increased production of serotonin is associated with feelings
which reduced body fat.7-8 of tiredness and fatigue, as serotonin regulates the sleep-
wake cycle. In addition, serotonin curbs cravings and
Capsaicinoids Reduce Hunger reduces appetite, ultimately resulting in weight loss. As a
Interventions aimed to improve weight loss and weight result, 5-HTP promotes sleepiness while curbing appetite by
maintenance have rapidly embraced the use of several increasing serotonin production.
naturally occurring compounds that burn fat while also
decreasing appetite. Capsaicinoids have been shown to Stress Reduction With GABA
reduce food intake9-11 while also significantly reducing the Gamma-aminobutyric acid (GABA) is one of the chief
desire to eat more food.10 inhibitory neurotransmitters in humans.21 The inhibitory
Although an influence on appetite has been observed in effect of GABA on the body results in a considerable
several trials, the mechanism of action is not fully reduction in stress and anxiety22, making it an integral part
understood. It may be that the release of noradrenaline of the relaxing influence of Thermo Heat Nighttime. In
triggered by capsaicin, as previously mentioned, minimizes addition, GABA has also been shown to have peripheral
appetite as the stimulation of the noradrenaline receptors in activity in various tissues and organs throughout the body
the brain has been shown to produce feelings of satiety.12 In regulating cardiovascular functions, renal functions and
addition, the consumption of capsaicin has also been shown regulation of the pituitary gland. Interestingly, GABAs
to cause an increase in gut-derived hormone GLP-1, which regulation of the pituitary triggers the release of growth
regulates regions of the brain that regulate food intake, hormone23, promoting an anabolic environment that
resulting in reduced hunger.13 supports greater muscle growth while also promoting fat
All told, capsaicinoids, which are abundantly found in loss.
FitRxCoolDOWN SUPPLEMENT EDGE
Uniqne Spice Blend That Subdues Appetite

and Incinerates Fat
Capsaicinoids,
Thermo Heat Nighttime contains a unique blend of spices
that suppress appetite, including piperine, the spicy
compound from black pepper; cinnamaldehyde, the pungent which are abundantly
ingredient in cinnamon; and gingerol, the active constituent
in ginger. Piperine and gingerol have been reported to
activate the TRPV1 receptor while cinnamaldehyde activates
the TRPA1 receptor, a member within the TRPV1 family of
found in THERMO
receptors. Activation of this family of receptors triggers
thermogenic energy expenditure in a similar fashion to
capsaicinoids24-25, which ultimately depletes body fat. In HEAT Nighttime,
addition, all three compounds have been shown to decrease
appetite, putting them in a similar category with capsaicin
and capsaicinoids as compounds that effectively trigger
long-term fat loss by increasing energy expenditure while
potently stimulate
also decreasing appetite.26-28 Importantly, the spice known as
grains of paradise has also been shown to trigger
thermogenesis in a similar fashion to the three
and preserve fat loss
aforementioned spices found in Thermo Heat Nighttime.29 Yet
importantly, there is very convincing evidence also showing
that grains of paradise is likely toxic to the liver30, while there
is absolutely no evidence whatsoever linking piperine,
as recent evidence
gingerol or cinnamaldehyde with toxicity.
For more information on Thermo Heat Nighttime,

clearly shows their
visit www.advancedmolecularlabs.com .
For most of Michael Rudolphs career he has been engrossed in the
comprehensive ability
to increase energy
exercise world as either an athlete (he played college football at
Hofstra University), personal trainer or as a Research Scientist (he
earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in
Biochemistry and Molecular Biology from Stony Brook University).
After earning his Ph.D., Michael investigated the molecular biology of
exercise as a fellow at Harvard Medical School and Columbia expenditure and fat
University for over eight years. That research contributed seminally to
understanding the function of the incredibly important cellular
energy sensor AMPK leading to numerous publications in peer-
reviewed journals including the journal Nature. Michael is currently a
oxidation while also
scientist working at the New York Structural Biology Center doing
contract work for the Department of Defense on a project involving
national security. reducing appetite.
REFERENCES
1. Nedergaard J, Bengtsson T and Cannon B. Unexpected evidence for active brown adipose tissue in adult humans. Am J Physiol Endocrinol Metab 2007; 293, E444-452.
2. Saito M, Okamatsu-Ogura Y, et al. High incidence of metabolically active brown adipose tissue in healthy adult humans: effects of cold exposure and adiposity. Diabetes 2009; 58, 1526-1531.
3. van Marken Lichtenbelt WD, Vanhommerig JW, et al. Cold-activated brown adipose tissue in healthy men. N Engl J Med 2009; 360, 1500-1508.
4. Ludy MJ, Moore GE and Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses 2012; 37, 103-121.
5. Snitker S, Fujishima Y, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr 2009; 89, 45-50.
6. Whiting S, Derbyshire E and Tiwari BK. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite 2012; 59, 341-348.
7. Yoneshiro T, Aita S, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr 2012; 95, 845-850.
8. Saito M and Yoneshiro T. Capsinoids and related food ingredients activating brown fat thermogenesis and reducing body fat in humans. Curr Opin Lipidol 2013; 24, 71-77.
9. Westerterp-Plantenga MS, Smeets A and Lejeune MP. Sensory and gastrointestinal satiety effects of capsaicin on food intake. Int J Obes 2005 (Lond); 29, 682-688.
10. Yoshioka M, Imanaga M, et al. Maximum tolerable dose of red pepper decreases fat intake independently of spicy sensation in the mouth. Br J Nutr 2004; 91, 991-995.
11. Yoshioka M, St-Pierre S, et al. Effects of red pepper on appetite and energy intake. Br J Nutr 1999; 82, 115-123.
12. Wellman PJ. Norepinephrine and the control of food intake. Nutrition 2000; 16, 837-842.
13. Smeets AJ and Westerterp-Plantenga MS. The acute effects of a lunch containing capsaicin on energy and substrate utilisation, hormones, and satiety. Eur J Nutr 2009; 48, 229-234.
14. Spiegel K, Leproult R and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 1999; 354, 1435-1439.
15. Yi S, Nakagawa T, et al. Short sleep duration in association with CT-scanned abdominal fat areas: the Hitachi Health Study. Int J Obes 2013 (Lond); 37, 129-134.
16. Wolden-Hanson T, Mitton DR, et al. Daily melatonin administration to middle-aged male rats suppresses body weight, intraabdominal adiposity, and plasma leptin and insulin independent of food intake and total body fat. Endocrinology 2000; 141, 487-497.
17. Tan DX, Manchester LC, et al. Significance and application of melatonin in the regulation of brown adipose tissue metabolism: relation to human obesity. Obes Rev 2011; 12, 167-188.
18. Gomez-Ramirez M, Higgins BA, et al. The deployment of intersensory selective attention: a high-density electrical mapping study of the effects of theanine. Clin Neuropharmacol 2007; 30, 25-38.
19. Kimura K, Ozeki M, et al. L-Theanine reduces psychological and physiological stress responses. Biol Psychol 2007; 74, 39-45.
20. Lyon MR, Kapoor MP and Juneja LR. The effects of L-theanine (Suntheanine(R)) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Altern Med Rev 2011; 16, 348-354.
21. Nicoll RA, Malenka RC and Kauer JA. Functional comparison of neurotransmitter receptor subtypes in mammalian central nervous system. Physiol Rev 1990; 70, 513-565.
22. Abdou AM, Higashiguchi S, et al. Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors 2006; 26, 201-208.
23. Powers ME, Yarrow JF, et al. Growth hormone isoform responses to GABA ingestion at rest and after exercise. Med Sci Sports Exerc 2008; 40, 104-110.
24. Yoneshiro T and Saito M. Transient receptor potential activated brown fat thermogenesis as a target of food ingredients for obesity management. Curr Opin Clin Nutr Metab Care 2013; 16, 625-631.
25. McNamara FN, Randall A and Gunthorpe MJ. Effects of piperine, the pungent component of black pepper, at the human vanilloid receptor (TRPV1). Br J Pharmacol 2005; 144, 781-790.
26. Jwa H, Choi Y, et al. Piperine, an LXRalpha antagonist, protects against hepatic steatosis and improves insulin signaling in mice fed a high-fat diet. Biochem Pharmacol 2012; 84, 1501-1510.
27. Mansour MS, Ni YM, et al. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism 2012; 61, 1347-1352.
28. Kim MJ, Son HJ, et al. The TRPA1 agonist, methyl syringate suppresses food intake and gastric emptying. PLoS One 2012; 8, e71603.
29. Iwami M, Mahmoud FA, et al. Extract of grains of paradise and its active principle 6-paradol trigger thermogenesis of brown adipose tissue in rats. Auton Neurosci 2011; 161, 63-67.
30. Ilic N, Schmidt BM, et al. Toxicological evaluation of grains of paradise (Aframomum melegueta) [Roscoe] K. Schum. J Ethnopharmacol 2010; 127, 352-356.

FitRxCoolDOWN CARDIO BURN
BY DANIEL GWARTNEY, M.D.
IS CONTINUOUS
EXERCISE BETTER
FOR FAT LOSS
THAN HIIT?
There is a militant camp that believes high-intensity

interval training (HIIT) is the absolute best means of
achieving fat loss, accounting for total energy
expenditure over a 24-hour period. It certainly works well
for some people. Yet, for those who prefer or are limited to brisk
walking or a similar program, lift your chin and refuse to be cowed
by the HIIT zealots. Recent findings suggest that the extra calories
burned during HIIT may not be coming from stored fat, and that
HIIT training doesnt make the body a 24-hour fat-burning
machine compared to steady-state cardio (SSC) meaning the
intensity is moderate and doesnt vary during the exercise session.
Both HIIT and SSC improve fitness as measured by exercise
capacity and VO2 max.1,2 The effect is very similar, nearly equal in
fact. If one were to compare sprint performance, vertical leap or
some other power-based measure, HIIT would likely be better due
to the training style. HIIT also has an appetite-suppressing effect,
partially due to lowering circulating concentration of the hormone
ghrelin.3 HIIT may be more effective at improving glucose disposal
and insulin sensitivity.4 Lastly, the challenge of HIIT and variety
likely make it attractive to those with a higher fitness level,
accustomed to vigorous training.
STEADY-STATE TRAINING styles improved fitness equally, only transporting fatty acids to the
A BETTER FAT BUSTER SSC resulted in a reduction of mitochondria, and then the fat-burning
The vast majority does cardio with abdominal fat and total body fat (2.7% rate of the mitochondria small
the hopes of dropping an inch or two reduction). compartments in cells that generate
from the waist and burning more fat. A second study from the energy from food calories. It has been
The Journal of Obesity just published Scandinavian Journal of Medicine & noted that HIIT results in a greater
a study looking at inactive, overweight Science in Sports provided some number of mitochondria in muscle so
adults, comparing SSC to HIIT in insight to this difference.2 Fat is stored the question is, does this result in
regard to changes in fitness (work in muscle and fat cells for long- greater capacity to burn fat? In fact, it
capacity) and body composition (three duration energy needs. The rate of fat does not. Sugars are also burned in
sessions per week for 12 weeks).1 burning is dependent upon enzymes the mitochondria, as well as
Whereas both SSC and HIIT training that break down stored fat, breakdown products of protein during

CARDIO BURN
catabolic conditions. The mitochondria HIIT DOES NOT PROVIDE

from healthy, overweight HIIT-trained THE SAME TRAINING
subjects (three sessions weekly for six RESPONSE
weeks) do not adapt to greater fat Basically, fat burning increases when The authors of that study did note
burning at rest. It appears from this the body realizes it does not have much that while other HIIT studies agreed
study that the mitochondria undergo a sugar energy left, and the process is with their findings, others disagreed
training-specific adaptation, slow. HIIT forces the body to redline, with reports of greater fat burning with
accommodating the influx of sugar, fat resulting in a state where the sugar HIIT training. This issue remains to be
and amino acid-sourced calories in the calories cannot get bottlenecked at the resolved, and sides will be taken in the
skeletal muscle (e.g., increased mitochondria for a few minutes, but verbal battles between SSC and HIIT
mitochondrial content). However, once once the pace slows down there are advocates. However, it is clear that SSC
the stress of exercise is gone, no still enough sugar calories available. is equally effective in meeting targets
change occurs in the normal Thus, the need to tap into stored fat relevant to fat loss and fitness. So, do
conditions and functions of the muscle. does not exist because the fatty acids what you enjoy and will stick with; try
The acute (meaning the intensity is not could not process through the the other pattern once in a while for
maintained for a long period) nature of mitochondria any faster than the variety, and realize that what works
the energy demands of HIIT appear to sugars, so there is no need to increase best for others may not be what works
favor the acquisition and use of fatty acid availability or transport. That best for you.
immediate energy from sugars, as is an oversimplification, but it
opposed to the slower and more rationalizes why HIIT doesnt provide
complex energy produced by the the same training response.
mitochondria.
FAT-BURNING WORKOUT PLAN

A great training plan for fat loss combines steady-state cardio and high-
intensity interval training. Trainer Nick Tumminello, owner of Performance Whereas both
University in Florida and author of Strength Training for Fat Loss, shared a steady-state
basic weekly workout plan you can follow if fat loss is your goal:
cardio (SSC) and
MONDAY WEDNESDAY HIIT training
HIIT: 8-10 minutes total of HIIT styles improved
sprints, on rower or upright fitness equally,
bike. 2-minute warm-up and THURSDAY only SSC
3- to 5-minute cool down of Steady-state Cardio
easy work. resulted in a
FRIDAY reduction of
TUESDAY HIIT abdominal fat and
Steady-state Cardio: 30 to
total body fat
40 minutes at approximately SATURDAY
70 percent of MHR on Steady-state Cardio (2.7% reduction).
treadmill or elliptical.
SUNDAY
OFF
For more information on Nick, visit www.NickTumminello.com.
REFERENCES
1. Keating SE, Machan EA, et al. Continuous exercise but not high-intensity interval training improves fat distribution in overweight adults. J Obes 2014:834865(12 pp).
2. Larsen S, Danielsen JH, et al. The effect of high-intensity training on mitochondrial fat oxidation in skeletal muscle and subcutaneous adipose tissue. Scand J Med Sci Sports
2014 May 21. [E-pub, ahead of print]
3. Sim AY, Wallman KE, et al. High-intensity intermittent exercise attenuates ad-libitum energy intake. Int J Obes 2014;38:417-22.
4. Babraj JA, Vollaard NB, et al. Extremely short duration high-intensity interval training substantially improves insulin action in young healthy males. BMC Endocr Disord
2009;9:3(8 pp).
5. Zinner C, Wahl P, et al. Acute hormonal responses before and after 2 weeks of HIT in well-trained junior triathletes. Int J Sports Med 2014;35:316-22.
6. Mitchell CJ, Churchward-Venne TA, et al. Muscular and systemic correlates of resistance training-induced muscle hypertrophy. PLoS One 2013;8(10):e78636.

FitRxCoolDOWN ULTIMATE IN NUTRITION
BY VICTOR R. PRISK, M.D.
The
BIG FAT
Lie?
New study finds that
saturated fat is not linked
to heart disease, but is it
just shaky science?
For decades, we have been told to avoid the content of processed foods. Unfortunately, Keys study had
saturated fat found in meat, dairy and processed many confounding variables and should not have been
foods. In the 1980s, all fats were vilified for causing the high interpreted as anything more than a hypothesis-gathering
rates of heart disease in the western world. Politics and exercise.3
public policy led to campaigns to reduce the fat content of A recent study in the Annals of Internal Medicine
our foods. Consumption of saturated fats did in fact decline concluded that saturated fat in our diet may not directly
in the U.S., but did the rates of heart disease plummet? Did cause heart disease.4 The study involved a systematic review
we become healthier? and meta-analysis of prospective observational studies and
The answer is no. The rates of metabolic syndrome, randomized, controlled trials that explored the role of dietary
diabetes and heart disease continued to rise almost intake and blood levels of various fats in the risk of coronary
exponentially. But, why? What went wrong? artery disease. The study made a number of conclusions:
NEW FINDINGS ON FAT 1. Replacing saturated fats with omega-6 polyunsaturated

Recent studies have begun to shed some light on how the fats like those found in corn oil did not significantly reduce
public policies, politics and manufacturing agendas led to the risk of heart disease.
this failure. Much of the politics and scientific bias has
recently been exposed in an article in The Wall Street Journal 2. Long-chain omega-3 (EPA and DHA; fish oils) and omega-
titled, Fat Reconsidered: The Questionable Link Between 6 (arachidonic acid) polyunsaturated fatty acids in the blood
Saturated Fat and Heart Disease.1 may provide a protective effect against heart disease.
The origination of the no-fat fad of the 1980s was a study
performed by Dr. Ancel Keys called the Seven Countries 3. Supplemental long-chain omega-3s and omega-6s do
Study.2 This study demonstrated that death rates from not necessarily correlate with reduced risk of heart disease
coronary artery disease in 16 different cohorts were directly (recognized need for ongoing research).
associated with higher levels of dietary saturated fat intake.
This study poured a flame on research, exploring the role of 4. Studies looking into the correlations between dietary
dietary fats and cholesterol in heart disease. It also shaped saturated fat intake and blood markers of saturated fats did
public policy, leading to a reduction in the saturated fat not show a direct correlation with heart disease risk.
5. The type of circulating saturated fat matters in risk of heart disease (we
will expand on this).
6. Monounsaturated fatty acids such as those found in nuts, avocados and

olive oil did not correlate with any significant reductions or elevations of heart
disease risk.
7. Dietary trans fatty acid intake (hydrogenated vegetable oils) does

correlate with increased risk of heart disease.
As you can guess, this study has turned the nutrition policy establishment
upside down. If this study is right, why is it that so many studies in the past
have shown mechanistic correlation of dietary saturated fat with heart
disease? For instance, many studies of heart disease in animals have shown a
direct correlation of saturated fat and cholesterol intake with heart disease.
In fact, many other studies have correlated the intake of saturated fat-rich
meats and increased risk of heart disease.
Are we missing the forest for the trees?
TRANS FATS ARE NOT THE ANSWER

By focusing so much on saturated fats, we may be missing the big picture.
When health policy changed to recommend reductions in saturated fat content
of our foods, what did we replace these scrumptious fats with? Since fat gives
flavor and palatability to food, we replaced that saturated fat with equally
flavorsome partially hydrogenated vegetable oils (trans fats) and sugar. As the
previously mentioned study showed, it is very clear that trans fats were the
wrong solution to our heart disease problem. This is so clear that public policy
has already changed to basically outlaw the addition of trans fats to processed
foods. However, we have been slow to realize the consequence of replacing fat
with sugar. During the no-fat fad of the 1980s, the sugar content of foods
increased exponentially. High fructose corn syrup (HFCS) and other cheap
forms of processed sugars rapidly made their way into our foodstuffs and we
stuffed our faces with sugar.
Since the 1980s, the rates of metabolic syndrome have been on the rise.
Metabolic syndrome is characterized by a number of conditions5:
1. Accumulation of fat in the abdomen. Visceral fat, as this is called,
correlates with high rates of heart disease and mortality.
2. Dyslipidemias. This is having more bad cholesterol (LDL), less good
cholesterol (HDL) and higher triglycerides in your blood. Elevated LDL and
triglycerides directly correlate to increased heart disease risk.
3. Hypertension. High blood pressure correlates well to cardiovascular
disease risk.
4. Insulin resistance. Elevated fasting blood glucose levels that lead to
caramelization of proteins (glycation) with damaging increases in inflammation.
The so-called toxicity of sugar.
Metabolic syndrome increases the risk of non-alcoholic fatty liver,
cardiovascular disease and type 2 diabetes mellitus. These are conditions that
are largely due to lifestyle. Sedentary lifestyles, high-calorie diets and chronic
stress all lead to the pathophysiologic changes of metabolic syndrome. We all
know that we need to exercise more and reduce our daily stress, but why
hasnt reducing fats in our diets reduced the rates of metabolic syndrome?
In a majority of studies on the detrimental effects of saturated fats,
scientists failed to control for the one factor that affects your physiology the
most: sugar! Interestingly, when subjects in a study consumed a low-
carbohydrate diet (<50g of carbs) with higher than normal intake of saturated
fats, their saturated fat levels in their blood did not increase6!
VARYING EFFECTS
This brings us to some very interesting data about various types of
saturated fats. All fats are not created equal. This has been abundantly clear
with regards to trans fats and omega-3 fats, but many people do not realize
that there are different types of saturated fat that can affect our physiology
in different ways.
FitRxCoolDOWN ULTIMATE IN NUTRITION
When we consume sugars like high diets suggest that they may be cancer
fructose corn syrup or even alcohol, our causing or life-shortening, but they fail to
Study Shows
livers convert the excess into a saturated fat recognize the byproducts of food Red Meat is
called palmitic acid, which further converts manufacturing and processed sugars in the
to palmitoleic acid (16:1n-7). Palmitoleic acid development of disease.10 High sodium Possibly Linked
in the blood is largely due to synthesis by content leading to increases in blood to Breast
the liver, as it is rarely found in our food. pressure and high sugar content leading to
Elevated levels of palmitoleic acid in the insulin resistance both contribute to Cancer
blood have correlated well to a higher metabolic syndrome after consumption of Researchers at Harvard
incidence of metabolic syndrome in adults.7 processed meats. University found that women
Interestingly, a glucose bolus can produce When it comes to meats, two compounds
an 8 percent increase in liver synthesis of may be more detrimental than the saturated eating red may have a slightly
fats after fasting, but if 50 percent of that fat content of the meat: carnitine and higher risk of breast cancer,
glucose is fructose instead, the liver heterocyclic amines (HCAs). Recent studies according to the Associated
increases fat synthesis by 17 percent; that is have demonstrated that carnitine from meat
Press. Researchers analyzed
more than double the fat production8! HFCS can be converted to a substance called
makes you fatter. TMAO (Trimethylamine-N-oxide). Carnitine in data from more than 88,000
Studies are showing that polyunsaturated meat can be converted to trimethylamine in women aged 26 to 45.
fat content in your cell membranes and the gut by bacteria that are specifically
The women had filled out
circulating triglycerides may actually be found in the guts of those who eat meat.
beneficial in limiting inflammation, especially TMAO is produced from trimethylamine in surveys in 1991, and their red
in a low-carbohydrate diet.6 It is still true the liver and its levels in the blood have been meat intake varied from never
that even in low-carbohydrate diets positively correlated to increased risk of
or less than once a month to
polyunsaturated fatty acids may be more cardiovascular disease regardless of
beneficial than a carbohydrate-restricted saturated fat content.11 Furthermore, high six or more servings in a day.
diet high in saturated fats. temperature cooking of meat, as in grilling, Initial results first published
leads to the production of HCAs that are
in 2006 found a possible link
considered carcinogenic (cancer causing).12
FATS FROM DAIRY PRODUCTS between eating red meat and
Another type of saturated fat that breast cancer after 12 years,
appears to have a counterintuitive effect is FACTORING IN FAT
while the new findings con-
the saturated fats obtained from dairy Classically, saturated fats in the diet have
products. The CARDIA study published in been correlated to higher rates of heart firmed the earlier study with
the Journal of the American Medical disease. Only recently has the scientific more follow-up information
Association in 2002 showed that literature begun an assault on these
and also analyzed other types
consumption of at least 35 servings per assertions. Some of this assault may even be
week of dairy decreased the odds of meat and dairy lobby driven. The American of breast cancer.
developing metabolic syndrome by 72 Heart Association currently recommends Sally Greenbrook, a
percent over those consuming less than 10 limiting your dietary intake of saturated fats
9 13 senior polcy office at the U.K.
servings per week. Although this effect may to less than 7 percent of your daily calories.
be in part due to the calcium, vitamin D or Until the jury is out, it would probably be charity Breakthrough Breast
amino acid components of dairy, the fats best to focus on limiting your saturated fat Cancer, told AP that there
found in dairy seem to be a little special. In intake and focus on including healthy
isnt enough proof about the
the study by Chowdhury et al., they noted polyunsaturated fats like those found in fish
that there was an inverse association to and monounsaturated fats found in virgin dangers of red meat yet to
circulating levels of margaric acid (a olive oil and nuts. Take your probiotics to change current prevention
saturated fat, 17:0) and coronary artery keep your gut filled with happy bugs that
disease.4 Margaric acid is a saturated fatty process your food into healthy short-chain guidelines.
acid that is moderately correlated with fatty acids instead of TMAO. Lastly, by REFERENCE:
consumption of dairy products, as is the limiting your sugar and carbohydrate intake, Cheng, Maria. Study: Red
fatty acid pentadecanoic acid (15:0). These you may find that your triglyceride levels Meat Possibly Linked to Breast
Cancer. Associated Press, 11 June
two odd chain saturated fatty acids actually and cardiac risk factors decrease regardless
2014. Web. 03
seem to be beneficial in limiting of your saturated fat intake. July 2014.
cardiovascular disease.
As you can see, it is probably not just the
saturated fat in itself that
REFERENCES
leads to the increased risk
of heart disease observed 1. Teicholz N. Fat Reconsidered. WSJ May 3-4 2014.
2. Kromhout D, et al. Dietary saturated and trans fatty acids and cholesterol and 25-year mortality from coronary heart disease: the Seven Countries Study. Prev Med. 1995 May;24(3):30815.
in some studies. Foods that 3. Astrup A, et al. The role of reducing intakes of saturated fat in the prevention of cardiovascular disease: where does the evidence stand in 2010? Am J Clin Nutr. 2011 Apr;93(4):684-8
4. Chowdhury R, et al. Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis. Ann Intern Med. 2014 Mar 18;160(6):398-406.
contain carbohydrates or 5. Grundy SM. Metabolic syndrome: a multiplex cardiovascular risk factor. J Clin Endocrinol Metab. 2007:92(2):399-404.
other chemical byproducts 6.7. Warensj

Forsythe CE, et al. Limited effect of dietary saturated fat on plasma saturated fat in the context of a low carbohydrate diet. Lipids. 2010 Oct;45(10):947-62
E, et al. Fatty acid composition of serum lipids predicts the development of the metabolic syndrome in men. Diabetologia. 2005 Oct;48(10):1999-2005
of manufacturing may be 8. Parks Ej, et al. Dietary sugars stimulate fatty acid synthesis in adults. J Nutr. 2008 Jun;138(6):1039-46.
9. Pereira MA, et al. Dairy consumption, obesity, and the insulin resistance syndrome in young adults: the CARDIA Study. JAMA. 2002 Apr 24;287(16):2081-9.
more problematic. Recent 10. Levine ME, et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014 Mar 4;19(3):407-17
11. Koeth RA, et al. Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis. Nat Med. 2013 May;19(5):576-85.
studies of high-protein 12. Abid Z, et al. Meat, dairy, and cancer. Am J Clin Nutr. 2014 May 21
13. www.heart.org

FitRxCoolDOWN PERFECT HEALTH
BY JAIME BAIRD
PUMP UP YOUR
P.M. WILLPOWER
Tips to stay strong
AFTER the sun goes down
Where does willpower go after workouts and restrain you from the
the sun goes down? Our morning peanut butter jar, but it isnt always exercise until failure.
iron will seems to deteriorate by enough. Another theory is that willpower is
evening, and we start feeling Most researchers agree that depleted from mental fatigue. If you
defenseless against temptation. You willpower is like a muscle. It can get are making lots of decisions all day,
know what I mean that doughnut you depleted from overwork and can be you become mentally exhausted,
didnt think twice about at 10:00 a.m. strengthened with practice. One making it difficult to continue to make
seduces you at 10:00 p.m. Why does theory is that willpower is depleted good choices.
this happen? when one is forced to use it all day Either way, knowing that willpower
I used to think that sticking to a long. For example, having to dodge can be variable and exhausted on any
fitness regimen was just a matter of doughnuts all day at work may lead given day, there are a few things you
wanting it badly enough. Yes, a strong you to finally give in at the end of the can do to STRENGTHEN YOUR
desire will help push you through tough day. Think about it like performing an WILLPOWER:
Eat protein frequently. Research by social psychologists to nine hours of sleep per night and short breaks
Roy F. Baumeister and Matthew T. Gailliot concluded that throughout the day to refuel your mind and body. From
willpower wanes when ones blood glucose levels are low. experience, keeping a consistent frantic pace will catch up
This leads to a contradiction for dieters: you need willpower to you.
to restrain calories (i.e., diet), but you need to eat to have
willpower. This is yet another reason why having small meals Watch your words. Research has shown that believing
containing protein (rather than fasting) is one of the best you have willpower will help you manifest more willpower.
long-term weight-loss and weight-maintenance strategies. Creating this belief begins with our thoughts and is
reinforced by action. Repeating seemingly innocent
Set it & forget it. Considering that resisting temptation comments like, My weakness is candy or I just cant resist
and making decisions may deplete your daily willpower, have cookies reinforces and keeps us repeating bad habits.
a specific plan that you follow without question. This will Instead, strengthen your willpower by saying statements
minimize the opportunity to act impulsively. like: I make decisions that align with my exciting goals.
Make it fun. Researchers have found that when a goal is As you continue to flex your willpower, especially during
perceived as fun, its much easier to consistently exercise those times when you feel like you have none, you are
willpower. Frame your goal as a happy, amazing strengthening your resolve and forming habits. Habits make
accomplishment and think of the path as an exciting, fun sticking to a fitness program feel like a necessary and
challenge. Dont allow yourself to focus on the pain and natural part of your daily routine like brushing your teeth.
obstacles, as this will deplete your willpower. Also, try Once your goals become a series of habits, youll free up
infusing fun into your diet and training by inviting friends to your willpower for use in the pursuit of new and exciting
train with you, incorporating new challenges into your goals.
program and making small tweaks to your diet to keep it
interesting. Jaime Baird is the Online Editor-in-Chief of FitnessRx for Women, and
an IFBB Bikini Pro & Team Gaspari Athlete. Her lifes mission is to help
Stop looking for trouble. After youre done eating, leave women achieve their best in health and life. For more from Jaime, check
Your Best on www.fitnessrxwomen.com and follow her on Facebook and
the kitchen. If its not mealtime, stay out of the kitchen. If
Twitter. For sponsorship, etc., contact http://www.fmg-
you poke around looking for that one little thing to satisfy fitnessmanagementgroup.com.
you, youre just looking for trouble, as your willpower may
not hold up. REFERENCES
Matthew T. Gailliot and Roy F. Baumeister. The Physiology of Willpower: Linking Blood Glucose to Self-Control. Pers Soc
Psychol Rev November 2007 11: 303-327
Refuel with rest and recreation. Mental fatigue drains David DiSalvo. Not By Willpower Alone. Psychology Today June 2014: 36 39.
Michael Inzlicht and Brandon J. Schmeichel. What Is Ego Depletion? Toward a Mechanistic Revision of the Resource
your willpower, so make sure you are giving yourself Model of Self-Control. Perspectives on Psychological Science September 2012 7: 450-463
Veronika Job, Gregory M. Walton, Katharina Bernecker, and Carol S. Dweck.
sufficient rest and relaxation every day. This means seven Beliefs about willpower determine the impact of glucose on self-control,
PNAS 2013 110 (37) 14837-14842

FitRX RAVEREVIEWS
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FitRxCoolDOWN FLAT ABS
BY LISA STEUER
Pilates expert
Brooke Siler is a
celebrity trainer and
author of The Womens
Health Big Book of
My Top Pilates who has toned
and re-shaped bodies
Tips for around the world. We
Flat Abs asked Brooke for her top

tips for achieving flat
abs, and heres what she
with
Pilates Guru had to say:
Brooke Siler
1. Do Pilates. Every single exercise in Pilates is designed to bacteria in your gut is a priority for flat abs. Fresh ginger dates
target your powerhouse (core) as the meeting point of the back thousands of years as a go-to remedy to improve diges-
extremities in the body. Every Pilates movement initiates from tion and ease bloating. Magnesium (chia, flax, pumpkin seeds)
your center and increases the strength of your abdominal may help decrease unhealthy bacteria in your gut.
muscles.
7. Work ALL directions. Most people think flat abs come
2. Hydrate. Dehydration slows down the fat-burning process. from endless crunches, but the abdominal complex is made
Hydrate by eating foods with more than 85 percent water in up muscle fibers that run in all directions. To build functional
them (bell peppers, cucumbers, carrots, etc.) and add electro- strength, you must explore movements in all directions (for-
lytes (mainly: potassium, calcium, sodium) to your water. ward, backward, side-to-side and rotation).
3. Get outside and breathe. The efficiency with which your 8. Axial Extension. One of the tools of Pilates is lengthen-
body metabolizes food is dependent upon having enough ing the spine. By hollowing out the abdominals (drawing them
oxygen to burn calories. Increase your oxygen intake through in toward your spine and then up, like zipping up tight jeans), a
deep-breathing exercises, consume complex-carbs and get slight flattening of the lumbar curve is created. If we continue
outside. The percentage of oxygen in outdoor air is greater that action up and out through the crown of the head, with a
than that of indoor air, so bring your Pilates mat outside and slight reduction in spinal curvature, we create the action of
get burning! axial extension, which requires conscious effort and a good
deal of practice to accomplish, but works the abdominals in a
4. Eat clean. Clean out your pantry foods with chemical long and lifted manner.
additives and anti-nutrients that exhaust and deplete you and
commit to eating more macro, micro and phytonutrient-rich 9. Sleep. Your metabolism is slower when you are sleep-
foods that help build muscle, lubricate joints and keep you deprived. Two nightly hormones that are key to weight loss
feeling great. are ghrelin and leptin. Ghrelin, which tells you when to eat,
increases when you are sleep-deprived. Leptin, which tells you
5. Concentrate on your plate. The brain needs to fully when to stop eating, decreases when you are sleep-deprived.
cycle through the sensations of eating (like taste, smell and So to eat less, sleep more.
satisfaction) before it can fully commit to breaking down our
foods. More concentration means more blood flow, which 10. Find moments for movements. Exercise happens! You
means more oxygen, which means better digestion! dont need spandex or a gym or even a mat to make exercise
happen. You just start where you are. Walking, talking, sitting,
6. Beat the bloat. Besides hydration, improving the healthy standing there are always ways to be working your muscles.
For Brooke Silers top exercises for achieving flat abs,
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FOR WOMEN

FitRx inside PEEK

BY ELYSE BLECHMAN AND JENNIFER BLECHMAN-TURNER

and Tone Design/Art Director

Every Inch! Chief Financial Officer

Elyse & Jennifer

Fuel the ultimate physique

LEARN MORE AT GNC.COM/GENETIXHD

YOUR ULTIMATE PRESCRIPTION FOR

66 DO YOU KNOW SQUAT?

58 STRONG TO THE CORE 44 BATTLE ROPES

12 FIT NE S S R X OCTOBER 2014

ASK THE EXPERTS

74 BIKINI CHAMPION Q&A 76 THE FIT LIFE

www.fitnessrxwomen.com O C TO B E R 2014 FITNESS RX 13

NEW CONTENT DAILY THE LATEST

THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

www.fitnessrxwomen.com O C TO B E R 2014 FITNESS RX 15

24-HOUR ENERGY EXPENDITURE WHEN THE GOING GETS

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Aerobics And Weight Training

Low-Oxygen Weight Training

Glute-Ham Raise and Romanian

A kettlebell is a large iron ball connected to a handle. On the surface, kettle-

18 FITNE S S R X OCTOBE R 2 0 1 4 www.fitnessrxwomen.com

REDUCES FOOD INTAKE that people with the greatest body

GUT MICROBES MIGHT CAUSE

Strategies for WEIGHT-LOSS MAINTENANCE

20 FITNE S S R X OCTOBER 2 0 1 4 www.fitnessrxwomen.com

LOOK & FEEL

CAN WE HARNESS BROWN

BROWN FAT HELPS

22 FITNE S S R X OCTOBER 2 0 1 4 www.fitnessrxwomen.com

Ninety-five percent of people caloric restriction, and two

Carbohydrate maintenance is a serious

Maintenance promoted weight gain. Their

24 FITNE S S R X OCTOBER 2 0 1 4 www.fitnessrxwomen.com

Making Sense of HEART

EAT PROTEIN THROUGHOUT Zealand led by Eric Helms

Sun Tanning Is ADDICTIVE

EXCESSIVE Training Triggers

28 FITNE S S R X OCTOBE R 2 0 1 4 www.fitnessrxwomen.com

Men Are the WEAKER SEX

Women have traditionally been considered

WORLD OBESITY RATE AT ALL-TIME HIGH

30 FITNE S S R X OCTOBE R 2 0 1 4 www.fitnessrxwomen.com

Caffeine INCREASES Rowing Performance

Delayed onset muscle soreness (DOMS) is linked to

POST-EXERCISE MUSCLE and tissue injury. Some scientists have speculated

SORENESS cause of DOMS. The body naturally produces free rad-

L-Arginine Decreases L-Carnitine

32 FITNE S S R X OCTOBER 2 0 1 4 www.fitnessrxwomen.com

Green Tea Extract

PROTEIN AND AMINO ACID

OMEGA-3 FATTY ACIDS ernment agencies in the United States,

MIGHT PREVENT reducing the risk of osteoporosis, pre-

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important to tone. Beta hydroxy acids such as

DIY HOME SPA Treatment BAKING SODA

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Indoor Tanning is ON-THE-GO

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Nutritional Profile (Per Serving)