Natural Muscle - May 2008

Natural Muscle May 2008
2 Natural Muscle May 2008 Natural Muscle May 2008

VPXSPORTS.COM
*When combined with increased exercise and a reduced calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA.
This product is not intended to diagnose, treat, cure or prevent any disease.
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First, get this one fact straight: nsulin is the most Anabolic (Muscle Building) of all
hormones. n fact, insulin causes more lean muscle growth than Testosterone, Anabolic
Steroids and/or GH (Growth Hormone)! As a former multi-discipline teacher of the
sciences and creator of over a dozen supplements that sold into the tens of millions of
dollars, please allow me to share some amazing new science-backed biochemistry to
help you gain lean muscle fast.
Jack Owoc's Research-Proven 10-Compound- Protocol
to gnite 8ynthesis of Lean Muscle
1} Whey and Casein Protein Hydro-lysates: these extraordinary proteins
increase insulin production by 110% greater than carbs alone and increase glycogen
synthesis by 35%. Whey and Casein Protein Hydrolysates are far superior to intact
proteins such as whey, casein and egg for promoting nitrogen utilization and muscle
growth. The powerful lean muscle building effect occurs after consuming Protein
Hydrolysates prior to, during and after training. These specialized peptides dump
into the blood rapidly causing super high blood levels of amino acids and increased
production of the powerful anabolic hormone, insulin. These two physiological events
result in a potent anabolic (muscle building) response in the body. Shotgun
and
SyntheSize both contain copious amounts of Whey and Casein Protein Hydrolysates.
These potent protein fractions are comprised of 22% Glutamine Peptide, 41% total
peptide bonded Essential Amino Acids (EAA's) and 21% peptide bonded BCAA's
(Branched Chain Amino Acids)! This is important because muscle consists of 78%
glutamine while BCAA's and EAA's are the most potent research-proven muscle
building amino acids.
2} L-Leucine intermixed with Protein Hydrolysates has an even greater effect on
insulin production and muscle growth than Protein Hydrolysates alone. Shotgun and
SyntheSize are rich in added free form L-Leucine and Leucine Peptides.
3} Cutting Edge High Tech Creatines: t is well documented research that
insulin transports Creatine into muscle tissue. Further, Creatine combined with protein
increases creatine retention within the muscle cell and results in increased lean muscle
mass. More insulin means more creatine = greater muscle mass, quicker recovery and
increased strength! Shotgun and SyntheSize contain the most anabolic proteins known
to man and several cutting edge high tech Creatines such as, Creatinol-O-Phosphate
& Di-Na Creatine Phosphate Tetrahydrate that all exert specialized effects in promoting
lean muscle growth, strength and ATP Resynthesis! Creatine Ethyl Ester HCl (CEX)
was another cutting edge compound brought frst to the market by VPX. We know that
creatine is the most proven and potent supplement to increase lean muscle mass and
strength and the specifc "CEX form takes creatine to a whole new level! CEX is a
membrane permeable form of creatine ethyl ester that can enter muscle cells without
bothering with the regular creatine transporters like sugar etc. This means up to 98%
can enter the muscle compared to regular creatine where only 4% makes it into the
muscle! CEX does not cause bloating, cramping, or stomach discomfort because it
doesn't sit in the stomach - it gets into muscle tissue fast to support more production
of ATP for massive intra-cellular volumization, muscle size, power, and strength. We'll
continue to explore our innovative 10-Compound-Protocol matrix but frst, it is important
that you become familiar with the science of exponential muscle growth in regard to
training and supplementation:
4} Beta-Alanine Ethyl Ester HCl - Another compound found only in NO-Shotgun
and SyntheSize! This beta amino acid is also sometimes referred to as carnosine.
Research shows that it supports lean muscle mass and can enhance muscle fber
synthesis. This nutrient actually helps create carnosine in muscle tissue. Carnosine is
mainly found in muscle tissue and can help buffer H+ (normalizing PH) so we can exercise
longer and harder-basically, it helps delay fatigue. Research shows that the higher the
carnosine levels in muscle, the greater the power. Regular carnosine is not absorbed
well, so the Beta-Alanine is used to maximize carnosine production in muscle tissue.
A recent study showed that just 4 weeks of Beta-Alanine supplementation signifcantly
increased lean muscle mass. More reps and less fatigue equal muscle growth! Most
importantly, Beta-Alanine radically improves whole body Creatine retention and muscle
Carnosine, consequently, vastly improving strength, repetition capability, endurance
and lean muscle growth. The synergy of intermixing Protein Hydrolysates, Leucine,
Creatine and Beta-Alanine along with resistance training results in explosive muscle
growth! Beta-Alanine is so powerful you can actually feel it working within seconds
because of the unique parasalsys action of the muscles and skin. Cutting Edge Beta-
Alanine Research -alanine stands up to even the most stringent scientifc criteria
because it is backed by research and also supported by real world results in the gym.
Many times, supplements may meet research criteria but fail to work in the real world
setting of a hard core gym.
5} BCAAEX {Branched Chain Amino Acid Ethyl Ester} Matrix - Another
frst in the exclusive array of compounds found in NO-Shotgun SyntheSize! the Ethyl
Ester version of these key muscle protein synthesizing amino acids. BCAA's have been
shown to promote lean muscle mass by increasing protein synthesis and nitrogen
retention in muscle tissue. Studies have shown that subjects who consume BCAA's
while dieting have greater levels of lean muscle mass retention. And, another study
showed that BCAA consumption had a powerful nutrient partitioning effect resulting in
rapid fat loss in the abdominal and thigh regions, two areas of concern for many men
and women in regards to fat loss. Consequently, this makes BCAAEX/ NO-Shotgun a
prime choice for contest prep or any other intense dieting. NO-Shotgun also contains
the potent Arginase enzyme inhibitor, L-Nor Valine! This novel Nor Branched Chain
Ethyl Ester Amino maximizes the active life of the AEX (Arginine Ethyl Ester) by
preventing the body from destroying AEX and allows it to increase GH and Nitric
Oxide for extended periods of time.
6} 22% Peptide Bonded Glutamine - This powerful amino acid is the most abundant
amino acid found in human muscle and plasma, thus, addressing the major Glutamine
absorption problem by allowing it to be maximally absorbed - as much as 80% of regular
L-glutamine cannot be absorbed by the gut. L-glutamine can help increase muscle
"fullness, increase protein synthesis (the making of muscle), and decrease catabolism
(the breakdown of protein). t can also boost immune function, boost GH levels, enhance
glycogen re-synthesis. Newresearch shows glutamine is highly correlated with glutathione
(the muscles most powerful antioxidant) and can help protect muscles from damage.
According to some very interesting research out of the Swedish University of Agricultural
Sciences, glutamine concentration is 10% higher in type muscle fbers vs. VA fbers.
Type muscle fbers have a large disposition for growth and are used mainly in weight
training. After exercise, the same researchers showed a 45% decrease in glutamine in
both fber types. This is why di- and tri-peptide bonded Glutamine is critical for lean muscle
growth and serious pumps.
7} BPOV {bis-Picolinate Oxo-Vanadium} increases the beta cell's sensitivity and
responsiveness to insulin. This is hugely important because the kinetics and dynamics
of insulin dictate that it is not how much you produce, but more importantly, how "insulin
responsive or effcient your body utilizes insulin to shuttle Creatine, Beta-alanine, Leucine
and other muscle energetic compounds into the muscle cell to manufacture more lean
muscle. Sixty seven percent (67%) of Americans are insulin resistant to some degree.
f you have any degree of insulin resistance, your ability to use insulin is compromised.
Therefore, it doesn't really matter how much insulin your body releases because you
are "resistant to insulin's ability to build muscle (anabolism). Less overall carbohydrate
consumption (glycemic load) and elimination of high glycemic index dietary carbs along
with higher protein intake, BPOV supplementation and increasing muscle mass via
resistance training are all factors that increase insulin sensitivity and utilization.
8} Arginine Ethyl Ester HCl or AEX - mechanism of action is boosting nitric
oxide (NO) production which amplifes the effects of all muscle building compounds.
Boosting nitric oxide in muscle tissue can have many anabolic effects including
increased nutrient transport and vasodilation (increased blood fow which leads to
massive muscle pumps!). Arginine can even boost natural Growth Hormone (GH)
levels as seen in a study published in the journal, Medicine and Science in Sports
and Exercise. A published study conducted at Sinai Hospital in Baltimore showed that
two weeks of arginine supplementation in healthy, older individuals increased serum
GF-1 (insulin-like growth factor) levels and created an improved and positive nitrogen
balance (creating a more anabolic state for growth). DON'T BE FOOLED - THS S
NOT A SMPLE CHEMCAL SALT LKE "OLD SCHOOL ARGNNE AKG, this is a
powerful, stabilized Arginine Ester that is highly bioactive.
9} N.O. + Pumping Agents: Finally, we added some radical new compounds
to induce a serious Nitric Oxide Pump. The Nitric Oxide Releasing Factor, GBBEE
(Gamma-Butyrobetaine Ethyl Ester) was combined along with the most powerful
NO-inducing-Arginine known to science called, ALCA (Acetyl-L-Carnitine Arginine
HCl) - making all other forms of Arginine obsolete. Nitric Oxide (N.O.) is the mother
of all compounds at flling the muscle (and other body parts) with nutrient dense,
blood-engorged hard, dense pumps! Spiking the Pump even further, "MTB Pump
(Magnesium Tashinoate B) was combined with the powerful compound BPOV noted
for insulin-induced pumps and muscle fullness. And, of course, all of these cutting edge
nutrients and compounds work in concert to set off a biochemical chain of events that
aid in rapid muscle recuperation.
10} REDLNE's Unparalleled Energy Technology - There's a reason Redline
is #1 in GNC, #1 in Bally's Total Fitness and Vitamin Shoppe t kicks serious @$$!
Redline's the catalyst that fuels episodes of psychotic physical intensity and also
promotes rapid fat loss! And, NO-Shotgun contains Redline's potent energy technology
which is the driving force behind the intensity you need to trigger muscle growth. 'll
get real with you; without insanely attacking the weights, new muscle growth just isn't
going to occur. Redline is the neuro-energetic catalyst that fuels episodes of psychotic
physical and mental intensity necessary to stimulate new muscle tissue to form!
SyntheSize does NOT contain Redline's unparalleled energy technology because
it's a post workout matrix that can also be used in the evening when stimulants are
undesirable. SyntheSize is also ideal for individuals wanting to eliminate stimulants
from their diet. Further, the Redline compounds contained in NO-Shotgun were also
designed to burn fat at an unprecedented rate. Fat loss records totaling a 127 and 190
pounds have been set using Redline for just 12 weeks! See RedlineRush.com and
zidiet.com for amazing transformation details.
*When combined with increased exercise and a low calorie diet. Results are not typical. Use only as a dietary supplement.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
*When combined with increased exercise and a low calorie diet. Results are not typical. Use only as a dietary supplemen
10) It contains NO Beta Alanine and NO Beta Alanine Ethyl Ester!
9) It contains dextrose, sugar and/or maltodextrin and large amounts of
sodium that make you fat & bloated!
8) It contains Arginine AKG which has proven to be 100% ineffective in three
Baylor University Studies!
7) It contains NO Casein and Whey Protein Hydrolysates which are the most
anabolic protein fractions on Earth!
6) It contains NO powerful fat burning and mind-altering Meltdown
matrix!
5) It contains NO Redline energy technology to fuel episodes of psychotic
physical and mental intensity!
nt.
ny disease.
n
4) It contains NO insulinogenic compounds and is not sophisticated enough
to jack your most anabolic hormone (insulin) through the roof without using
carbs or sugar.
3) Requires more than one scoop per serving to t so much sugar & maltodextrin.
2) Contains NO new age Creatine Taurinate, BPOV, GBBEE, L-Carnitine
Arginine HCl, etc....
1) Has you stuck in the bloated, fat promo-
ting hell of yesterdays old school sugar &
maltodextrin-laden Nitric Oxide products.
2
0
0
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A
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A
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A
L
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, N
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.
ds have been set using Redline for just 12 weeks! See RedlineRush.com a
.com for amazing transformation details.
contents
May 2008
TRAINING
Core Strength 14
by:
Rock hard Abs 24
by:AnthonyCatanzaro
Joint Health 56
by:HugoRivera
HEALTHY RECIPES
The Fit Gourmet 26
byDanielleNagel-Singh
The MUSCLE Chef 36
byMarkAlvisi
MOTIVATION
Fitness for Her 28
byKristalRichardson
Sherrys Fitness Formula-Massage 34
by:SherryGoggin
Animal Barbell Club 40
by:BrendaKelly
Pzs Perspective 46
byPzHopkins
Welcome to my World 50
byCoachA
IN EVERY ISSUE
BODYBUILDING
DIET ON A BUDGET
32
the 30 minute
body shaper
38
888.519.9300 Int: 805.988.0640 SANN.NET
Unparalleled Pre-workout Strength
inducing formula for maximizing weight
and endurance.*
Maximizes Intracellular Muscle Cell
Uptake of Glycogen.*
Supersaturates Vascular Fluid Levels and
Nitric Oxide Release.*
Contains Unparalleled 4-Stage Sustained
Release SuperCarb Matrix for boundless
(and lasting) energy supplies.*
Optimizes Muscle ATP Regeneration and
Assimilation.*
Radically Alters Body Composition and
Well Being. *
Evaporates Lactic Acid and Ammonia.
Optimizes Glucose and Insulin Delivery for
Maximum Effects.*
Scientifically Proven Ingredients With
Precise Dosage Levels.*
Excellent Post Workout Recovery Aid that
Drastically Shortens Recuperation Time.*
Increases Oxygen & Nutrient Delivery.*

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Some of these studies were performed at a
different dosage than that in our product. The efficacy of this ingredient at the dosage level in our product has not been established in a clinical study and may not be equivalent..
JOINT
HEALTH
56
bench dips
Emphasized Muscles:
Heavy Use:LateralandMedialhead
Moderate Use: Longhead
Muscle Position and Execution:
Placearmsshoulderwidthapart
Placeyourheelsonbenchinfrontofyou
Bendkneesslightly
HavesomeoneplaceweightontopofQuads
*Beginners should not use any weight*
Keeplowerbackfairlyclosetothebenchbe-
hindyou
Loweryourbodyuntilthearmsreacha90-de-
greeangle,thenpushbackuptostartingposition
Tips and Form:
Alwaysstartwithaweightlightenoughtocon-
trol
Domovementinacontrolledfashion
Lockoutthearmsatthetopofthemovement
Useslowandcontrolledmovementswhen
loweringyourbody
Muscleology: The triceps brachia (tri meaning
three)havethreedistinctheadsthatareelbowex-
tensormuscles.Allthreepartsofthetriceps(long
head, medial head, lateral head) blend into one
commontendonandtheinsertioniscollatedonthe
upperendoftheolecranonprocessoftheulna.
Muscle Anatomy: Thelateralheadisthefrstpartof
thetricepthatyouwouldseeifyouwerelookingat
yourownarm.Lateralheadarisesfromtheposterior
partofthehumerusandthefbersconvergetoward
thecommontendonofinsertion.Longheadofthe
tricepsoriginatesonthescapula,justbeneaththe
shoulder joint. The muscle fbers run downward
between two other muscle portions. The medial
head covers a wide area - nearly two-thirds the
lengthofthehumerusboneonthelowerpartofthe
arm.Someofthefbersrundownwardandothers
convergetothecommontendonofinsertion.
Kelly Croyle
Photos by StevenMartine.com
In the last few years it has become evi-
dent that there is a relationship between
the bodys muscle support structure and
its larger muscle groups. Most Profes-
sional sports teams have embraced core
training as a way to prevent injuries in
their respective sports To visualize this
support structure the term core was
invented and is now used. The core
is defned in many different ways by
many different people. In my opinion
the bodys core starts below the neck
at your trapezius and radiates out to
the supporting muscles of the deltoids
and ends at the gluteus. In order for the
body to adapt to the stresses of resistance
training and or athletic activity the core
must be solid. It doesnt matter how large
the major muscle groups are, if theres
weakness in the support structure at
some point an injury is going to occur.
Stabilizing the core will lead to increases
in overall strength since the major groups
have increased assistance from the sup-
port groups.
The methods to train the core are endless.
They include but are not limited to Swiss
balls, medicine balls, Stabilization balls
and platforms as well as bodyweight ex-
ercises. Core training can be performed
on fat surfaces or for the more advanced
practitioner on unstable surfaces. All of
the exercises force the body to stabilize
itself through the core in order to perform
them correctly. As a test stand up straight
and lift your left or right foot so that its
a few inches off the ground. Now try to
touch the ground in front of you with the
opposite hand while balancing on that
one leg (picture). Its not easy for some-
one who has a weak core structure. Now
to make it a little more diffcult, stand up
while still balancing on that leg and raise
hand you bent over with over your head.
Now to REALLY make it diffcult bend
over and touch the ground in front of
you, then raise your hand over head. Not
only are the muscles of the quadriceps,
hamstrings and gluteus fring to keep you
balanced, but your abdominals, shoulder
and back muscles are all fring to keep
the weight above your head from tip-
ping you over or crashing down on your
head. This instability forces the body to
adapt to the stress by strengthening the
stabilizing muscles attached to the larger
muscle group which is being stressed. In
this article I will show you some of my
favorite core exercises.
First is the medicine ball rotation. This
is excellent for stretching and strengthen-
ing the support structure of the shoulders,
as well as the obliques abdominals and
hip fexors. Start by holding a medicine
ball waist level and rotate the ball from
side to side while walking forward. The
ball should always be rotated to the leg
youre stepping with (picture). This ex-
ercise can be performed with wide rota-
tions or tight rotations Start off with sets
of 0 rotations each side and progress to
20 rotations
Second is the Swiss ball push up. Its
important to note on this exercise that
the further the ball is placed away from
your hands the more diffcult the exercise
becomes. I suggest starting in a pushup
position and your shins on the top of the
ball (picture). While keeping your back
as flat as possible perform a pushup
bringing your elbows to a 0 degree and
then pushing back up to the start. By the
way you also have to keep the ball sta-
bilized while youre doing your pushup
as well. Start with sets of repititions
and progress to 0.
The last exercise is called the Plank. The
plank is performed by frst lying on the
foor on your stomach. You then come
up on your elbows while keeping the
rest of your body straight and hold the
position. As you hold the position youll
notice your abdominals and lower back
will start to fatigue. Start out with sets
of sec with 0 sec rest in between and
work your way up to seconds. There is
also the Side Plank which is a variation of
the standard Plank (picture). You can per-
form these exercises before your workout
as a warm up, after as a cool down or
depending on your time constraints you
can make this into a work out.
Hopefully this will give you an idea of
the various exercises that can help to
make you a better and stronger athlete.
TO IMPROVE
OVERALL STRENGTH
Swiss ball push up
the Plank
CORE TRAINING
By: Kevin Lucas
Contributing Writers
Mark Alvisi
Dr. John Atherton
Sherry Goggin
Eric Hoult
Pz Hopkins
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Kristal Richardson
Hugo Rivera
PhotogRaPhERS
John Atherton
Debbie Baigrie
Alex Gonzalez
Walt Ostarly
Gordon Smith
PUblIShER/EdItoR
Debbie Baigrie
TotalH@aol.com
Art DireCtor
Alex Gonzalez
Web site
Shelly Dickson
CIRCULATION
Natural Muscle Magazine is distrib-
uted to select gyms and health related
businesses throughout the USA. If
you would like to carry the maga-
zine at your location please call 8-
-80, email totalh@aol.com,
fax 8--20, or order online at
www.naturalmuscle.net. There is a
one time fee for this. Natural Muscle
Magazine is available free of charge
at select locations, limited to one copy
per reader. No person, without written
permission, may take more than one
copy of each issue.
DISCLAIMER
Natural Muscle Magazine does not
necessarily agree with the views in
articles and assumes no responsibil-
ity for any claims or representations
contained in this magazine or in any
advertisement. Copyright 2008
Natural Muscle Magazine, Inc., all
rights reserved. Readers are advised
to consult their physician before start-
ing a diet or exercise program.
ON ThE COvER: AShLEy KINg
PhOTO by wALT OSTARLy
DESIgNED by AxIS DESIgN
Debbie Baigrie
my two cents
ONE: Dont miss the boat.
TWO: Remember that we are all in the same boat.
THREE: Plan ahead. It wasnt raining when Noah built the Ark.
FOUR: Stay ft. When youre 0 years old, someone may ask you to
do something really big.
FIVE: Dont listen to critics; just
get on with the job that needs to
be done.
SIX: Build your future on
high ground.
SEVEN: For safetys sake,
travel in pairs.
EIGHT: Speed isnt always an
advantage. The snails were on board with
the cheetahs.
NINE: When youre stressed, foat awhile.
TEN: Remember, the Ark was built by amateurs; the Titanic by profes-
sionals.
ELEVEN: No matter the storm, have faith ... theres always a rainbow
waiting.
Everything I need to
know, I learned from
Noahs Ark...
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Select
Ever have a head-
ache? Even the best
of us do at times,
from stress or over-
exertion or who
knows why?
If you dont
like to take pills or
medicines, (or dont
like to pay for them)
apple cider vinegar
may be all you need
to relieve it. Re-
member Jack and
Jill, who went up
the hill for water? And Jack fell down,
broke his crown and mended it with
vinegar and brown paper. Brown paper
(brown paper bag style) soaked in apple
cider vinegar and put across the fore-
head can often stop a headache within
a few minutes.
Weve been taught that things like
these are old wives tales, but the fact
is that brown paper soaked in vinegar
CAN stop a headache.
Not only a fall down kind of
headache, but a hangover kind of head-
ache, as well as a
headache brought
on by allergies
or viral infec-
tions can often be
stopped by breath-
ing the fumes of
vinegar. Put equal
parts of vinegar
into hot or sim-
mering water and
carefully breathe
the fumes. Dont
put your head
so close that the
fumes make your
nose, throat or
chest hurt, but be
sure to breathe it in.
The reason is not quite clear, but
when people have headaches, their
urine is more alkaline than normal, so
its assumed that the ph balance is out
of whack, and vinegar supplies the acid
In your one human lifetime:
3 Your eyes will blink 0 million times,
3 you will breathe 0 million times,
3 you will grow ,000 layers of skin,
3 your nails will grow feet,
3 you will lose 0 miles of hair from your head...
3 And your heart will beat 2,00,000,000 times!
Dont exercise. Thats right. You heard me. Have fun, instead! If you focus on fnd-
ing a physical activity that brings you joy, it wont matter that you are exercising.
You will be more likely to continue engaging in that particular activity because you
are having a wonderful time.
Do you remember playing with a hula hoop when you were a kid? Just about ev-
erybody has memories of swirling a plastic hoop around his or her hips. Some of us
got pretty good at it too. If youve tried using a plastic kid hoop lately, you probably
werent able to keep it from immediately falling down to the ground.t. Its not your
fault. As I said before, those hoops were designed for kids-not for adults. Adults
are too tall and heavy to use the traditional hula hoop. But today there are weighted
hula hoops created for adults who want to get a good workout and have fun at the
same time.
Weighted hoops come in weights ranging from to pounds. Since the hoops
are larger and heavier, it is much easier to keep them revolving around your body.
Weighted hoops can also be a fantastic way to lose weight. Ten minutes of daily
hooping with a weighted hoop can help you burn 00 calories . According to lib-
ertyftness.com , you can trim 2 inches from your waist within a month! And lets
face it. Twirling a hula hoop around your waist beats the heck out of walking on a
treadmill.
Even the most uncoordinated person can
learn to hoop it. Its fun, its liberating, and
it makes you feel like a kid again. Where
do you fnd these hoops? Do a basic
google search and youll fnd inexpen-
sive hoops in cool neon colors through
online merchants or your neighborhood
ftness store. Online stores offer plenty
of weighted hoop instructional or ft-
ness DVDs available for purchase.
Finding time to workout with your
weighted hoop is easy to accomplish.
You can work out in your living
room while you watch your favorite
TV show or when you walk around
your house. If you thrive in a group
environment, you can join one of
the many hooping classes offered
throughout the U.S.
By K T Solis,
to rebalance the system. Just why fumes
work better than imbibing, no one seems
to know.
With viral infections or allergies
that cause mucous to thicken, the acidic
fumes of vinegar work the same way
that menthol does, with a mild irritation
causing release of liquid and thinning
mucous so that you can breathe. Thats
why sinus headaches respond well to
vinegar.
If you suffer from migraine head-
aches, preventing them is the key. Again,
no one seems to know just why it works,
but from testimonies
around the world,
drinking a couple of
tablespoons of apple
cider vinegar along
with a tablespooon
of honey in a glass
of water twice a day,
will stop migraines
from developing.
Note: Apple
cider vinegar is the
only vinegar with
these properties
and unpasteurized
vinegar is best. Un-
pasteurized is more
expensive, but for a
medicine, its still cheap. You dont have
to use it for everything as cheap, pas-
teurized vinegar works for other house-
hold uses.
by Pat Veretto from Pat Verettos Frugal
Living Blog
Frugal Headache Remedy
HULA your way
to better abs!
20 Natural Muscle May 2008 Natural Muscle May 2008 2
BABES of BATON ROUGE
KATIE UTER.. My host for the trip and subject
of this months MY WORLD. She has won ev-
erything and is still going strong. Will be married
this month to Todd. Katie is a class act and worth
of imitation.
LYANN WARE. You would never know it - this
was LyAnns frst shoot. This mom and real estate
agent is working on her frst competition Coach
Savage says she is a real comer and I agree. I am
sure you we will see more of her.
LESLIE LANCASTER.Another first timer
to shooting.Leslie is also competing in Fitness
Atlantic with Team Savage. It will also be her
frst show. I think she will do well. Another quiet
beauty..
CAROLYN FAVORITE. Carolyn also is frst-
time competitor. She is a mom and has loads of
potential. Watch for her rise in the ranks.
TONI SCHEXNAYDER. Toni was my Make
Up Artist and Hair Stylist. T looks looks great
in front of the camera and is a Louisiana Bi-
kini Champion. She will be in Miami at Fitness
doing hair and make up. If you are there, look her
up, she is a good one!
SHELLY BEALL.Shelly is Katies big sister and
you can believe how much fun it was shooting both
of them together. Talk about Sassy Sister! Shelly
has 2 beautiful daughters. Both
Had to be included in the Babes category. They are
going to break some hearts
LONDYN BEALLGreat smile with Moms
eyes. Londyn is a quiet beauty. with still waters
that run deep!
BRIANNA BEALL Brianna smiled and I al-
most dropped the camera. Guess being the Father
of daughters made me smile. Brianna lit up the
cameraDads got his hands flled
BROOKE UTER Last but certainly not least,
Brooke, Katies daughter. I have never seen anyone
who can lit up the place more than Brooke. She
teaches all of us some valuable lessons.
Last month I was invite to Katie Uter Fitness Camp.
While there I have the opportunity to shoot the Babes of Baton
Rouge. Hope you enjoy enjoy the results. The last time I was
in Baton Rouge was during college when the University of North
Carolina played LSU. It was a long day for the Tarheels. I enjoy the
southern hospitality and food much more this trip and I am looking
forward to returning to shoot some more Southern Belles!
BABES
OF
BATO
N
RO
UGE
photosbyCoachAtherton
TONI SCHEXNAYDER
SHELLY BEALL
KATIE UTER
CAROLYN
FAVORITE
LONDYN BEALL
BRIANNA BEALL
LYANN WARE
LESLIE LANCASTER
BROOKE UTER
the animal
barbell
club
By Brenda Kelly
By: Brenda Kelly
Strong and Shapely owner Bob Bonham had this to say.
Universal over the years has been very good to my gym and
me. Sponsoring shows, doing shoots here, etc. One of their
print ads used in major magazines for months even had a huge
plug for my gym in it!
I was very happy to host the event and make every
thing perfect that day - as well as shattering the record
worldwide!
To contact Strong and Shapely GymEmail: SSGym01@aol.comor go to: www.strong-and-shapely.com. For The USA Animal
Barbell Club event information in your area log onto: www.AnimalPak.com. Go to the Livin section in the forum, introduce
yourself and make contact.
T
he Animal Barbell Club (ABC) has the fastest growing Bodybuilding and Powerlifting events with chapters all around
the country and now even the world!
The base of this hardcore industry meet on The Universal Nutrition website at: www.AnimalPak.comin the forums.
These men and women share not only a love of the sport; they live it to the max. They go to events at local gyms to meet
each other and train together in an energetic atmosphere for a few hours.
On March 22, it was a HUGE day at Strong and Shapely Gym owned by Bob Bonham in East Rutherford, NJ for the
North New Jersey Animal Club. People came from all over the Tri-State area to experience a true animal workout. Every-
one arrived, checked in with gym manger Nicole and Universal Rep. Alex and immediately went off for an animal-style
workout in the amazing and famous gym. Hosting the event was Vinnie Galanti who shared nutrition tips and the basics
of Bodybuilding in a seminar after the workout.
The record amount of members for one of these events was 49 in South Jersey and about the same amount turned
up at this years ABBC event at the Arnold Classic. This record was shattered at the Strong and Shapely event with over
72 people!
Some well known industry names showed up to support the Strong and Shapely event including Muscular Develop-
ment Columnist Gregg Valentino, 2007 National Champion Evan Centopani, up and coming National Competitors PJ Bruan
and Super Heavyweight Competitor Al Fortney, Muscle Mag photographer Tony Monchinski, Beautift owner Kenny Kassel
and Fitness Model and writer Brenda Kelly.
22 Natural Muscle May 2008
Beautift owner Kenny Kassel
I
I
ROCK HARD ABS
F
irst off, let me introduce myself my name is
Anthony Catanzaro. Im am natural bodybuild-
ing and ftness celebrity. Im also an actor and
have appeared in many TV shows, commer-
cials, calendars, as well as romance and ftness covers
worldwide. I am 00% natural. I have never taken
steroids or growth hormones of any kind ever in my
life and thats what Im most proud of is to help others
understand the importance of building a beautiful well
symmetrical drug free body!
I know a lot of you have read article after article
on how to achieve a great six pack, but I can assure
you that after reading this, you will no longer search
for the answer to that awesome mid-section. What your
about to read will change the way you feel about your
abs forever. Let me show you how to achieve the real
deal ABS OF STEEL!
To achieve abs of steel youre going to have to
follow these easy steps!

Step 1: Visualization:
Without the right visualization on how you want
your abs to look, youre not going to get anywhere.
Anything and everything starts with an idea. You have
to frst see in your mind the way you want your abs
to look like you have to complete have 00% faith in
your goal and be willing to work as hard as you have
to. Remember, nothing in life comes easy you have to
work hard for the things that are most important to you.
I know frst hand that I would have never achieved the
body I have if it wasnt for visualization. I remember
being a kid and looking in the mirror and looking at
my body as if it was made of clay I would tell myself
what I needed more and less of and thats how its
done. You cant just train and then hope you get the
body you want you have to customize your workouts
to achieve what youre looking for.

As I grew up I still practiced the same theory. I
continue to make gains this very day. I am now years
old and still growing. This is all due to proper visualiza-
tion and knowing that hard work does pay off.

Step 2: Exercises:
I always see people doing the craziest things for
abs their not sure of how many reps or how much weight
to use. So I see them struggling and desperate to achieve
results only to give up frustrated.
Remember, your abdominals are muscles and
everyones abs are shaped differently just like biceps,
back or shoulders. Everyone has their own shape so
understand that the exercises you choose should be the
ones that are best suitable for your gains.
So that means just because someone does 00
crunches non stop and has great abs, that doesnt mean
if you do the same you will have great abs too. You
have to choose exercises that are best for you. If you
need your ab muscles to stick out a little more you
need to do more resistance work like decline sit-ups
with a 0lb plate held on your chest, hanging knee
raises, reverse crunches, kneeling rope extensions. If
you need to loose the body fat around your abs foor
crunches at higher reps work well, broom stick twists,
and bicycles crunches!
As always, you need to practice good form with
all of these exercises. Another great tip is to work your
abdominal muscles every other day this way they have
a day to recover!

Step 3: Diet
Now diet is without question the most important
step of all! Youre not going to be able to see your
abdominal muscles if you have layer after layer of fat
covering them.
This is where eating the right foods come into
play. Avoid foods that are high in sugar and salt. Also
eliminate processed foods and try to eat everything fresh
not from a can or box those of you who know me know
my eating clean to be lean philosophy.
Choose lean meat, poultry and fsh for proteins
and eat clean low glycemic carbohydrates like sweet
potatoes, brown rice, oatmeal and whole grain bread.
Also eat small meals throughout the day usually every
hours. Your goal here is to speed up your metabolism so
that whatever you eat will be burnt off. Otherwise, your
body will store fat and lose muscle in order to survive. If
you dont eat you will lose muscle and thats the truth!
This is why anorexic people are so thin its because they
have no muscle mass due to starving themselves.
Building a great six pack takes more than just good
genetics, its something we all could achieve if we stay
focused to our goals! Remember, its not about how
many sit ups we do, its a combination of these steps
that will help you achieve those Abs of Steel!
I create diets for people all over the world all
you have to do is go to http://www.anthonycatanzaro.
com/dietplans.html
Just fll out the form and I will personally
create a diet to help you get those abs of steel by the
summer!
By Anthony Catanzaro
By: Anthony Catanzaro
by summer
SpringVegetable
Lasagna
the ft gourmet
By Danielle Nagel, APCA
Nutrition & Natural Health Consultant
www.ftandbeyond.com
Now available at all Texas Nutrition Depot loca-
Career
Opportunities
Available Now!
-Marketing
-Graphics
-Sales
Ingredients:
Cooking spray
8 cups torn Swiss chard (about / pound)
cup yellow squash, chopped
cup zucchini, chopped
cup onion , chopped
cup red bell pepper , chopped
cup carrot , shredded
/2 tsp. salt
T. butter
garlic cloves, crushed
2 T. whole wheat four
/2 cups fat-free milk
T. ( /2 ounces) grated fresh Parmesan cheese, divided
cup fat-free ricotta cheese
cup fat-free cottage cheese
cup ( ounces) grated Asiago cheese, divided
/2 teaspoon dried oregano
whole wheat lasagna noodles, cooked & drained
Directions:
. Preheat oven to . Heat a Dutch oven coated with
cooking spray over medium-high heat. Add chard, squash,
zucchini, onion, bell pepper, carrot, and salt; saute 0 min-
utes or until tender.
2. Melt butter in a saucepan over medium heat. Add gar-
lic; saute 0 seconds. Add four, and cook minute. Stir
constantly with a whisk. Gradually add milk, stirring with
a whisk until blended. Cook until thick (for about min-
utes). Remove from heat; add / cup Parmesan. Stir until
cheese melts.
. In a small bowl combine ricotta, cottage cheese, /2 cup
Asiago, and oregano; set aside.
. Spread 2 tablespoons milk mixture in the bottom of an 8 x
2 inch oblong baking dish coated with cooking spray. Ar-
range noodles over milk mixture; top with half of ricotta
mixture, half of vegetable mixture, and /2 cup milk mix-
ture. Repeat layers two more times, ending with noodles.
Spread remaining milk mixture over noodles. Sprinkle with
/2 cup Asiago cheese and 2 tablespoons Parmesan. Bake
at for minutes. Let stand minutes.
*Because this lasagna is packed with fresh vegetables,
there may be extra moisture in the bottom of the dish after
it bakes.
Sodeliciousthstevennon-vegetarianswontmissthemeat!!
Delicious,easyandfllinglasagnawhichisactually
goodforyoutoo.Aperfectcomfortfoodandeasy
tofreezeandsaveforatimewhenyoucantbe
botheredcooking.
Great on
the second
day, too!
k
IFBB pro
ftness for her
kristalrichardson
G
et away from your offce desk or jump up off
the couch from in front of your ultrawide, fat
screen TV and head to your local book store
to start stimulating your bodys enzymes and
your brains cells with some good, solid non-fction
about something youve never studied before.
Those are recommendations that come from a
couple of unique new sources.
Sure, we all know that couch-potato-ing is un-
healthy.but now comes a report showing that so
many people are overweight because theyre just sitting
too much. Apparently, exercise alone is not enough to
work off added pounds. It turns out that when we sit,
the enzymes responsible for burning fat are turned off,
according to Dr. Marc Hamilton, associate professor
of biomedical sciences at the University of Missouri-
Columbia and leader of the research team.
In fact, sitting affects a variety of cellular enzymes.
One of those is an enzyme in muscles the only enzyme
that gets fat out of the bloodstream and which is critical
for cholesterol regulation. In fact, in a rat study, small
amounts of fat were injected into the animals
blood vessels that pass through the muscles
where it could be burned. In animals that
were sitting, the fat did not remain in
the blood vessels that pass through the
muscles where it could be burned. In-
stead, it was captured by adipose tissue
where fat globules are stored.
After animals had been sitting for
several hours, lipase, an enzyme that is
critical to the bodys ability to break
down fat was suppressed to 0 percent
of its normal levels a 0 percent drop.
The same effect was found in studies of sedentary hu-
mans lipase levels dropped through the foor, resulting
in fat retention, lower HDL (good cholesterol), and a
slower metabolic rate.
The research was published in the November
200 issue of the peer-reviewed journal Diabetes. The
researchers argue that it isnt just what youre doing at
the gym or on the track or treadmill but what youre
doing at home and in the offce at least if youre sit-
ting down.
Remember, the big muscles, the ones that are so
critical to burning fat, are located in our legs prob-
ably 20 pounds of muscle in each leg - and back. While
researchers arent yet able to tell us precisely when the
negative effects of sitting kick in or how long they last,
its pretty clear that regularly getting up and moving
around even the proverbial walk to the water cool-
er can play an important role in
avoiding couch potato- itis.
This research may pro-
vide a new stimulus to
the old practice of
Doesitseemthatallthat
gymtimejustisntpayingoff?
taking a lunchtime walk around the offce building or a
mid-afternoon stroll instead of a coffee break. Isnt that
why God created protein shakes and protein bars.
And, of course, if youre going to work at being
physically ft well into your senior years, you want
to make certain that youre mentally ft enough to be
able to enjoy them.
Norman Doidge, a research psychiatrist and psy-
choanalyst on the faculty at the Columbia University
Psychoanalytic Centre in New York and the University
of Toronto, has demonstrated that the longer you keep
challenging your brain with new ideas, learning a new
language, mastering a new musical instrument, or taking
college courses just for the fun of it the healthier your
brain will be. In fact, Doidge (The Brain That Changes
Itself 200) argues that new developments in technol-
ogy actually make it possible to reverse the brains aging
process well into our 0s and 0s.
Doidge is especially keen on the work of the folks
at Posit Science (www.positscience.com) for shaping
and changing our brains anatomy and the ways we
think and function. After reading his chapter on Re-
designing the Brain, Ive already begun
to look into Posit Science and similar
programs.
But, Im not just going to
read their material. Im going
to stand up and walk around
while Im reading and thinking
about it.
In coming months, Ill let
you know what I discover and
what I recommend.
Office Workout
Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up and grab fngers with other hand.
Gently pull hand down to stretch the forearm. Repeat other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and
parallel to the foor. Gently bend wrists to the right and left.
back twist: Sit upright in chair and place left arm behind left hip. Twist to
the left and hold, repeating on other side.

Leg Extension, Hip Flexion and Inner Thigh
leg Extension: Sit in chair, abs in. Extend left leg until level with
hip. Hold for 2 seconds, repeat other side.
hip Flexion: Sitting in chair, lift left foot off the foor a few
inches, knee bent. Hold 2 seconds and repeat other side.
Inner thigh: Place full water bottle between knees and,
keeping abs in, squeeze bottle gently. Repeat.

Chair Squat and Tricep Dips
Chair Squat: Periodically while sitting, lift butt off the seat
and hover over chair for 2- seconds. Stand up and repeat.
dips: Make sure chair is stable and place hands next to hips.
Move hips in front of chair and bend elbows, lowering body
until elbows are at 0 degrees. Repeat.

Standing Leg Exercises
Standing hip Flexion: Stand with abs in, spine straight. Lift leg up until level with hip. Hold for 2 sec-
onds, repeat other side.
leg lift: In same starting position as above, lift left leg straight out to the side a few inches off the foor.
Hold for 2 seconds, repeat on the other side.

Front Raise, Overhead Press and Bicep Curl
Front Raise: Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to
shoulder level. Hold 2 seconds and repeat other side.
overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead. Repeat other
side.
bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder.
Repeat other side.

Abs
abs: Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and slowly
lower torso towards back of chair. Hold 2- seconds and repeat.
Curls: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs
in. Hold for 2 seconds and repeat.

Stairsatyourhomeoroffcecanprovideyouwithagreatno-gymworkout.
Anditisaworkoutthatyoucaneasilyftintoyourhomeoroffceroutine.
Climbing the stairs can improve your cardiovascular
health, provide weight-bearing exercise for healthier
bones, and help you burn calories. A 150-pound per-
son can burn 10 calories a minute climbing stairs ac-
cording to the Calorie Control Council (CCC). That may
notsoundlikemuch,butitstartstoaddupasyouclimb
stairs throughout your day. An hour of stair climbing
wouldburn600calories.
THEN STAND UP
AND ... READ!
C
o
r
y

S
o
r
e
n
s
o
n

p
h
o
t
o
w
a
l
t

o
s
t
a
r
l
y

p
h
o
t
o
with all new
betaNOX
you will!
Do YOU train hard enough
to reach your size potenetial?
By Gina Ostarly,
the NEW FORTY!
C
an you push past the pain to get to true muscle fail-
ure in each set? A great bodybuilder once said that
anyone can do 2 reps, but true champions push for ,
, reps. True champions can push past the pain to
get every ounce out of their muscles. Most of us cant
withstand the pain brought on by mountains of lactic
acid attacking our muscles while training!
ALL NEW! betaNoX pre workout intensity drink
quickly buffers lactic acid, preventing the normal pain
associated with intense training. At the same time Be-
taNOX spikes Nitric Oxide levels in the blood help-
ing to increase blood fow to working muscles creating
Flash Pumps! Engorging muscles and swelling every
blood vessel along the way in just seconds!
StopLacticAcidPain!
betaNoX contains BETASOL,
Micro Enhanced Beta Alanine
which acts like a sponge to soak
up the H+ ions which build up
during high intensity exercise.
The Hydrogen ions cause the in-
tense pain leading to reduced per-
formance. Recent research shows
defnitively that Beta Alanine quickly works to create
carnosine which quite literally eliminates H+ ions!
Boosting muscle performance!
InducesFlashPumps!
betaNoX combines the obvious need for intensity and
mental focus with ARGISOL. In this readily absorb-
able liquid form, ARGISOL induces Flash Pumps.
This means within seconds of your frst exercise AR-
GISOL opens your blood vessels allowing a much
larger volume of blood to fow to muscle group you
are training. This tremendous fow of blood not only
increases the muscle size but also the anabolic activity
or muscle growth during the workout. With enlarged
veins and swollen muscle bellies, BetaNOX delivers
the feeling you are looking for and the look you are
trying to achieve.
Train Harder Longer!
Feel Bigger Pumps Faster!
Feel Focus & Energy for Hours!
Intensity!
MentalFocus!
DramaticallyreducesLacticacidbuildup!
BoostsMusclePerformance!
SpikesNitricOxidefortremendousFlashPumpsandvascularity!
5 POWERFUL TIPS FOR SUPPORTING YOUR DIET AND STILL
HAVING ENOUGH MONEY LEFT OVER FOR YOUR 401K:
Budget Tip #1:
UseAGroceryList
Wouldnt it be great if your local grocery store had its very own Bodybuilder Aisle?
Think about itshelf after shelf of raw meat, fresh vegetables and -packs of testos-
terone!
Okyou can dream, right? But instead, go armed with a plan for HOW you will attack
those grocery aisles by bringing along a list of all the foods you need to support your
diet and DONT buy on impulsestick to your list!
Budget Tip #2:
BuyCarbsInBulk
Every natural bodybuilders pantry should be stocked with the right kind of complex
carbs and fortunately you can buy potatoes, brown rice, oatmeal and beans in bulk.
If the bulk bins are not available, by all means buy the larger sized containers when
theyre on sale. Stock up! A full pantry loaded with the essentials is a must.
Budget Tip #3:
BuyGeneric
Shop for VALUE! Brand loyalties are a thing of the past as many store brand items are
just as good as the highly marketed name brand foodsjust CHEAPER!
Budget Tip #4:
Fruits&VeggiesAreYourFriends
Fresh fruits and vegetables contain more vitamins and minerals than processed foods
and are a healthy and economical staple for a body building diet.
Become chums with your produce expert at the local grocery and ask for the best cur-
rent deals.
Budget Tip #5:
ShopTheOuterRing
Remember when I said how great it would be if each grocery store had its own Body-
builder Aisle? Well, guess what? It DOES! In fact, just about the entire outer ring
of the store can be considered a body building diet aisle!
Heres what I mean Think about your own local store and whats located around
the perimeter of the store. Most likely this is where youll fnd your dairy, meats,
vegetables, fruit, and fresh fshall of which are essentials of a healthy body building
diet, right?
Processed and junk foods are mainly found in the middle aisles so stick to the outer
ring as much as possible and you cant go wrong.
About The Author:
Jeff Anderson (better known in the bodybuilding community as the Muscle Nerd) is
the creator of, Optimum Anabolics, the ground-breaking new bodybuilding program
that has taken the entire industry by storm!
Bodybuilding Diet On A Budget
Thebodybuildingdiethasproventobeoneofthemostelusivekeysto
successforeverynaturalbodybuildingenthusiast.Sure,weallknowitis
themostimportantfactoringrowingnewmusclebutfollowingabody
buildingdietandSTILLhavingenoughmoneyleftoverforthatleopard-skin
thongyouvehadyoureyeoncanbeachallengeforanyone!
(OkIneedthatvisualtogetoutofmyhead!).
Justthefacts!
stuffyoushouldknowabout..
by Sherry goggin
Sherry: Of all the felds you
could have chosen why did
you decided to become a
massage therapist?
Derek: Doing bodywork
and massage was something I
never expected to choose as a
career for myself until about
ten years ago. My girlfriend,
at the time, was a hard core
athlete and went regularly to
get deep sports massages.
(However, you know
theres that unwritten rule
that one of the perks of rela-
tionships is unlimited back
rubs and foot massage) She
continually commented
that she liked the way
I worked on her better
than anyone that had
ever given her a mas-
sage. She insisted I had
a gift, as she referred
to it, and that I should
look into formal study
of massage therapy. I did
some research and found
that one of the best in-
stitutions in the country,
South West Institute of
Healing Arts, was in the
same city where I lived
in Scottsdale, Arizona,
where I enrolled soon af-
ter. I discovered and developed my own signature style
and technique, The Cardoza Method.

Sherry: What makes a good therapist ?
Derek: A good therapist is one who loves what they
do. The best ones genuinely care about people, they take
their profession seriously and have the utmost respect
for it and most importantly, they LISTEN to their cli-
ent. A good therapist has a dynamic understanding of
the human anatomy and is able to stay focused on their
client and their goal throughout the entire session.
Sherry: How did you
devel op the Cardoza
Method? How is it dif-
ferent from traditional
massages?
Derek: The Cardoza Meth-
od started to take form as I
realized my approach and
my movements were unique.
I have a long history of mar-
tial art training, specifcally
Wooden Monkey Kung Fu,
and I incorporated my train-
ing into the way I fow around
the massage table. My move-
ment and strokes are fuid and
full of continuity.
I dont use elbows. I am
able to apply deep fuid pressure with my hands and use
my chi- energy to pull the strength I need from my
core and use my hands effectively.
Each fnger is independent of another and I am
able to sense and feel the fbers as I am completing a
stroke and I adjust pressure accordingly and hit them
with more precision than an elbow.
I also incorporate my martial arts background
techniques into my protocol with the way I breathe
and my ability to generate heat from my hands. These
techniques allow me to balance the right pressure and
maintain consistent stamina throughout the session, as
well as stay in tune with the client.
This background training serves as a great asset
when doing more intense deep work on athletes and
ftness professionals.
What is intake ?
One of the most important aspects of the Cardoza
Method and my practice is getting the appropriate intake
information from the client before the treatment begins,
such as: what is the realistic goal of the session? When
was the last time you were worked on? And how have
they been feeling? I am able to utilize this information
and assess my client before the session even begins.
I also learned that even if there is something your
client doesnt tell you, their body will.
I begin palpating assessment ; I
start to listen to their body with my
hands and identify where the tight or
problem areas are as well as any and
tender/sensitive areas and then begin
to work on warming up the muscles for
healing.
Sherry: Why do massage therapist
always recommend drinking a lot of
water after a massage?
Derek: It is important to drink water
after a massage to assist with the body
detoxing. We absorb so many toxins into
our system daily; directly and indirectly-
through the air we breathe, the dead cells
we digest, the processed food we consume, etc.
The Lymphatic System runs 2/. It does an
amazing job of attacking the bodys invaders but
unfortunately it doesnt catch everything. There are a
great amount of toxins that get locked up in are knotted
tissue. With massage therapy, the practitioner loosens
the connective tissue, resulting in the blood and lym-
phatic vessels become dilated, creating a pathway for
these concentrated noxious substances to be released.
Water is the vehicle and the agent to fush them out of
your system.
You may notice, most people start to get congested
shortly after the massage especially if their laying face
down and their head in the face cradle. That is because
a lot of what has been liberated starts to drain into the
sinuses.
Sherry: Ive heard that refexology has a variety of
health benefts but does it really work?
Derek: Absolutely! Reflexology is a simple, yet
dynamic approach to glowing health! We have these
main circuits that run through our bodies that have on
/ off switches with ending points in our hands. Feet,
and even our ears! These extremities are mapped out
mirroring our anatomy. By rubbing, massaging and
triggering specifc points there is a healing life force
that is delivered to each and every organ, gland and
nerve in the body!
Sherry: I can see how massage would help some-
one who is ill and or recovering but what about
a person, who is healthy, trains regularly, eats well
and leads an active lifestyle?
Derek: The benefts for both are immeasurable both
physically and emotionally. For those who are commit-
ted to a healthy lifestyle, regular massage can be a pow-
erful ally in their training program. Massage provides
relief from muscle tension, stiffness and fatigue, aids in
breakdown of lactic acid and calcifcation, encourages
faster healing and recovery time from strained muscles
and sprained ligaments, calms the mind to be more
focused during training and reduces spasms.
Endorphins are also released through massage,
which produce a sense of well being and can even work
as a natural pain killer.
Sherry: Is it normal to sometimes be sore after a
massage?
Derek: Yes. Slight soreness is normal (say, compared
to that of a back workout) especially if you had deeper
work done and havent had a massage in a while. In most
cases, however, if the pressure is moderate and not to
repetitive in any one area, there should be minimum to
zero soreness. Many clients like the sensation when they
can actually feel that their muscles got worked. They
often refer to it as Good Pain.
.
Sherry: How often should someone get a mas-
sage?
Derek: In a perfect world I would say everyday! Un-
fortunately, most of us do not have the luxury of time
and the economic resources but we should all remember
to be kind to ourselves when ever we can.
What did you put your body through this week?
How is it feeling? If you can, make room for it in your
budget to receive a massage twice a month. It is no
longer viewed as a luxury but a necessary instrument
in prevention of dis-ease and longevity that is now
even recognized as a health and wellness aid by many
major insurance companies.
Bob Hope received a massage everyday up until
his passing.
Owner of the Indianapolis Colts Jim Irsay gets
massages daily.
Might I be so bold to sayI believe massage can
be a solution to world peace!
By appointment or referral.Derek Cardoza
The Cardoza Method - Bodywork and Massage
www.derekcardoza.com
310-402-8662
The Cardoza Method
MASSAGE
Here are some tips adapted from the American Massage Therapy
Association to help you enjoy your massage.
* Be receptive. Dont eat just before a massage session.
* Be on time. If you arrive in a frenzied, rushed state, it will take longer to relax.
* If you dont want to remove all your cloth-
ing, discuss it with the therapist.Wear what
you will be comfortable in that will allow the
therapist to work on the areas of your body
that need it.
* Good communication is very important. Be-
fore the session, give accurate health infor-
mation and let the massage therapist know
what you want from the massage. During the
massage session, Speak up if you have any
feedback on the amount of pressure, speed
of movement, room temperature, music vol-
ume, or lighting.
* Some people like to talk during a massage
session, while others remain silent. In general
you should do whatever you feel like, and the
massage therapist will follow your lead.
* Breathing helps to facilitate relaxation. Peo-
ple often stop breathing when they feel anx-
ious or a sensitive area is massaged. If you
realize this is happening, remind yourself to
breath.
* Try not to tighten up during the massage. Let your massage therapist know if this is
happening. They may need to adjust the massage technique being used. They may also
be able to help you relax the affected area.
* If you find your thoughts are racing during the massage, one way to be more body-
centered and to quiet the mind is to follow the hands of the massage therapist and
focus on how the touch feels.
* If anything happens during the massage that you dislike or seems improper, you have
the right to ask the massage therapist to stop. If necessary, you also have the right to
end the session.
* If you are dizzy or light headed after the massage, do not get off the table too fast.
* Drink extra water after a massage.
* Allow for some open, quiet time after your massage session if possible. Sometimes
one needs a little time to integrate or absorb the results of the massage session or
needs some re-entry time.
Remember, massage has its greatest benefits over time. The therapeutic effects of massage are
cumulative, so the more often a person gets a massage, the better he or she will feel and the more
quickly ones body will respond. If you are getting massage to address chronic muscular tension
or recovery froma soft tissue injury, more than one session is usually needed, so be prepared to
schedule several sessions.
The MUSCLE chef
MarkAlvisi
Oriental Grilled
Chicken Salad
Crunchy romaine lettuce is topped with tender
cooked chicken, juicy oranges and crispy rice
noodles in this satisfying entree salad.
oriental grilled Chicken Salad
Ingredients
tablespoons unseasoned rice or white vinegar
2 tablespoons soy sauce
2 tablespoons honey
2 tablespoons pure vegetable oil
tablespoon toasted sesame oil
8 cups chopped romaine lettuce (-inch pieces)
can (8 oz each) sliced water chestnuts, drained
small red onion, sliced thin
small orange, peeled and sectioned or can (
ounces) mandarin oranges, drained
cups shredded or sliced cooked chicken
cup chow mein noodles
teaspoon sesame seeds, toasted
black pepper, optional
directions
. Whisk together vinegar, soy sauce, honey,
vegetable oil and sesame oil in small bowl for the
dressing; set aside.
2. Toss lettuce with water chestnuts and half of
the onion; arrange on large platter.
Top with remaining onion, orange sections and
chicken. Drizzle with dressing.
Sprinkle with rice noodles and sesame seeds.
Season with pepper, if desired.
FITNESS FOOD MADE EASY!
photos by Axis Design
Ashley King Pairs
Shoulders with
Legs and Core
for a workout
that
delivers amazing
results
diagonal
stepup
with
medicine
ball
squattoshoulderpress
pushupswithelevatedfeet
the 30 m
inute
1
1
1
2
2
2
3
1
2
BODY
SHAPER
weighted raise crunch
Lie faceup on a bench-feet fat. Grasping a medicine ball be-
tween your hand, extend your arms straight overhead. Contract
your abs, lifting your upper back off the bench as you lift the
ball straight up in the air. Slowly return to the srating position
and repeat.
Sets and Reps: 2 to sets of 0-20 reps. Start easy and work
your way up.
diagonal step up with medicine ball
From a standing position, place your right foot on the step
in front of you. Hold the medicine ball to the left with both
hands, fngers toward the foor. Push up through your right
foot, extending your left leg as you take the ball across the
midline of your body, bringing it above your head. Keep arms
straight throughout the movement.
Sets and Reps: 2 to sets of 0-20 reps per leg. Start easy
and work your way up.
pushups with elevated feet
Start by placing your hands shoulder width apart. Place
your toes on a bench and form a straight line with your
body. Exhale and slowly lower your toso toward the foor.
Return to the start position and repeat.
Sets and Reps: 2 to sets of 0-20 reps. Start easy and
work your way up.
squat to shoulder press
Stand with feet shoulder width apart, holding dumbbells
at shoulder level, palms facing eachother. Bend your
knees to lower yourself until quads are parallel with the
foor. Then push through your heels, standing up as you
raise the dumbbells above your head. Return to bent
knee position. Keep your heels on the ground thoughout
the entire movement.
Sets and Reps: 2 to sets of 0- reps. Start easy and
work your way up.
weightedraisecrunch
waltostarlyphotos
fourwayshoulderraisecurcuitonthenextpage
waltostarlyphotos
1
four
way
shoulder
raise
curcuit
1
2 3
4
5
6
7
8
In this circuit youll perform
four exercises back to back
withresting.
Sets and Reps:3setsof10
repspermovement,foratotal
of40repsperset!Resttwoto
three minutes between sets.
Starteasyandworkyourway
up.
A
: For most weight trainers, it seems like the
bench press is the core exercise in their chest
routine. Why is this?! Why is an exercise
that stresses the shoulders and the triceps
(the assisting muscles) more than the chest
such a popular movement? There are two possible ex-
planations for this strange phenomenon. First, the bench
press is a big ego exercise. Often, the frst question asked
to someone who trains regularly is, how much can you
bench? This attitude practically ingrained the thought
that you must include the bench press into your routine.
Second, it seems like all of the old training articles you
read include the bench press. These articles preach that you can
get more out of the bench press than other chest exercises be-
cause it is a compound movement, therefore allowing you to
use more weight than other chest exercises. The faw in this
reasoning is the chest is the strongest muscle in the movement,
yet it gets the least amount of direct stress in the course of the
movement.
ALTERNATIVES TO THE BENCH PRESS
My method of training a body part is to isolate and put as much
stress on that muscle as possible. When training chest, try to
pick movements that strictly work the chest muscle fbers. It
is not to your advantage to pick exercises that stress the delts
and triceps; you can train those groups by themselves on a
different day. Keep in mind, however, there is no way to com-
pletely isolate any muscle group without using some assisting
muscles. The key is to pick those exercises that put the most
amount of stress on the area of the muscle you need to work
the most.
It has been my experience from training hundreds of body-
builders that most trainees lack upper chest development. I think
this is primarily due to the fact that most trainees have emphasized the bench press
in their chest routine. The bench press does little to stimulate the upper pec area.
The bench press is known primarily as a middle chest builder. This, most likely, is
the reason I see so many trainees with good middle chest development, but having to
play catch up in their upper chest development. Therefore, the emphasis in the chest
routine that I recommend is on the upper chest. Not only does building a strong up-
per chest look impressive, but it tends to show off your middle chest development as
well. I would also go as far as saying that the weight of a massive upper chest will
push the pecs down so that you achieve the look of a hanging lower chest.
EXERCISES TO BUILD AN IMPRESSIVE CHEST
There are literally hundreds of different exercises and variations of exercises for the
chest. The exercises that I recommend are not meant for every single bodybuilder.
These are merely exercises that I have had a lot of
success with over the years. Remember, everybodys
chest has different strong points and weak points. You
may need to adapt my routine to what your weak-
nesses might be.
CABLE-CROSSOVER
I usually start with the cable-crossover because it is
a great way to pre-exhaust your chest. A pre-exhaust
simply means to get a pump early in your chest rou-
tine to properly warm up for your heavier movements.
Also, I think the cable-crossover is the best stretching
exercise to get your chest ready for a grueling workout.
There are several variations of this exercise. Basically,
you have to determine which variation works best for
you. Personally, I like to do a total of four sets of cable-
crossovers. The frst set is simply to stretch the pecs and
get some blood fowing through your chest. This set is
fairly light and there is no reason to count your reps (do
this set by feel). The next three sets are where I think
some variation is very benefcial. Set two should be
heavier than the frst set; however, on this set, step for-
ward slightly and bring the handles from the top and to-
gether so that the handles meet at crotch level. This will
stimulate the lower portion of the chest. Once again, on
this set, work the chest until failure - there is no need to
count reps. Next set, step forward and bring the handles
from the top and together so they meet near neck or chin
level for more upper-pec stimulation. Your fnal set will
be slightly heavier (heaviest of the four), step forward and
bring the handles so they meet in front of your chest. This
will stimulate the middle pec area and also give the entire
chest a good fnishing burn.
Here are a few key points to remember when doing cable-crossovers properly. First,
when you bring the handles down to the fnishing point in front of your body, cross
them so that your forearms are almost touching. At the point your forearms are
almost touching, squeeze your chest and hold it for a few seconds on every rep.
Finally, make sure you stretch, squeeze, and hold on every rep. By now, your chest
should be pumped and ready to move on with the workout.
SLIGHT INCLINE FLAT BENCH DUMBELLS
For those of you who need an ego movement, this is a good one to go heavy on.
This is not a movement you are probably used to seeing people at your gym per-
form. Simply put a piece of wood, small box, or some lb plates under one end
of a fat bench. The plates or piece of wood should be approximately to 8 inches
high. Your goal is to put the fat bench at approximately a 2-0 degree incline. This
is a great movement to build your upper pecs, while still putting some emphasis on
your middle pecs. The primary difference between this movement and a fat bench
movement without an incline is this movement puts more emphasis on your upper
chest. Another advantage to this movement is that it is performed with dumbbells as
opposed to a barbell. The dumbbells will allow you to squeeze your chest at the top
of the movement and really stretch your chest at the bottom of the movement.
I usually do four sets on this exercise and only count my reps on the frst set. The
frst set is primarily a warm-up set. Use a weight that you can get 0-2 reps. The
next set, go up approximately lbs. per dumbbell and get as many as you can until
you can no longer perform the movement without a spot. The third set should be
done exactly like the second set, once again going up lbs. per dumbbell. On your
fnal set, use a weight that is the heaviest weight that you can successfully perform
for four reps on your own. Use a spotter to get two more reps if possible on this
fnal set.
INCLINE DUMBBELL PRESS
This exercise differs from the slight incline dumbbell press in that the angle or in-
cline you are pressing from is at -degrees. This angle will stimulate more of the
upper chest and take most, if not all, of the emphasis off of the middle chest.
Most standard incline benches are at a -degree angle when they are in their low-
est possible position. If you are unsure of the exact angle, simply put the top of the
bench at a 0-degree angle and drop the bench to half of that.
This movement is a fairly simple one to perfect; however, there are some details to
note. First, it is important to keep your butt on the bench throughout the entire move-
ment. If you cannot keep from pushing off with your feet, raise your feet up and this
will ensure that your butt stays on the bench. Usually, it is easy to just prop your feet
up on the dumbbell rack while you are performing your set. Also, it is important to
stretch your pecs at the bottom of this movement. Go down as far as you possibly
can, while still keeping your butt frmly in the bench. Finally, remember to go slow
and control the dumbbells from start to fnish.
I usually do four sets of this exercise; however, I do not increase the increments of
the dumbbells as heavy each set. The frst set is a warm-up set, usually performed
with a weight I can get 0-2 reps. I then go up about ten pounds and perform this
set until I cant get any more reps. (Notice I do not count my reps). Next set, I go up
about another ten pounds and perform this set the same way I performed the second
set. Finally, on my last set, I will go up about fve pounds and get as many as I can
with a spot.
EXERCISES TO ADD VARIATION
Doing the same chest routine, every chest workout tends to get boring. Not to men-
tion, your chest will begin to adapt and not respond, unless you add some variation
to your routine. Therefore, I try to fnish my chest routine with a different exercise
every workout. You may want to use your favorite chest exercise or use one of my
suggestions. Here are some of my favorite exercises you may want to try to add
some variation to your routine:
INCLINE DUMBBELL FLIES
The incline dumbbell fy is one of the best exercises to develop an impressive upper
inner chest. As with every exercise, form is extremely important on incline fies.
Use an incline bench set at a -degree angle, the same way you used it for incline
dumbbell presses. Instead of pressing the dumbbells on this exercise, you will be
doing a movement similar to the one you did on the cable- crossover. Picture the
trunk of a tree lying vertically on your body while you are doing this movement.
Use a fairly light dumbbell and pretend you are hugging the tree trunk as you raise
the dumbbells. Keep your elbows bent as you move the dumbbells down and back
until you feel maximum stretch. At the top of the movement, pause and squeeze your
pecs. Try doing three sets of this exercise, using a weight heavy enough that you do
not lose proper form.
CROSS-BENCH DUMBBELL PULLOVERS
If you are looking for more mass in your upper chest, then this is a great exercise for
you. Since this exercise isnt a pure chest exercise, I do not recommend it as one of
the core chest exercises in my routine. Remember, I prefer those movements that put
as much stress primarily on the pecs as possible.
On this exercise, simply lie across a fat bench with your shoulder blades touching
the bench and your head off the end of the bench. Now, lower a weight you can
handle for about 8 - 0 reps behind your head towards the ground. Lower your hips
to the ground and then allow your hips to come up as the dumbbell is brought back
to the starting position. Try to get a good stretch at the bottom to emphasize more of
the chest then the rib cage or triceps. Try doing three sets of this exercise and dont
be afraid to use some heavy poundage.
FLAT BENCH SMITH MACHINE PRESS TO THE NECK
I know most of you will say, I thought you hated the bench press. Well, this varia-
tion of the bench press is so far from the traditional bench press that I dont even like
to call it a bench press at all. This exercise may be one of the best for developing an
impressive upper chest if you perform it correctly.
The best way to perform this exercise is on a Smith Press. However if your gym
does not have one, it is not necessary. Position a fat bench under the Smith Press
so that the bar, when lowered, hits the middle of your neck. This positioning is the
most important part of the movement. Because of the position of the bar, you will
not be able to do as much weight as you are accustomed to doing on the traditional
bench press.
Try to do three sets, progressively moving up in weight each set. One point to keep
in mind when performing this exercise is hand position. Use a fairly wide grip on
the bar (slightly wider than normal bench presses). Now, instead of grasping the
bar traditionally, position your hands so that your thumbs are actually facing each
other, touching the bar. The bar should feel like it is supported on the palms of your
hands.
Q: I am trying to build up my chest, but I cant stand
doing bench presses because they hurt my shoulders.
Can I build an impressive chest without benching?
Can you build an impressive chest
w
ith
o
u
t
b
en
ch
in
g
?
W
hether you go to the gym and use
free weights or the nautilus equip-
ment resistance training is the best way
to strengthen your muscle and improve
their frmness but it also is key in burning
calories and ultimately fat faster.
The Close Grip Vest is the only vest
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The vest can be worn during any activity or work out, this including
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ing etc.
This vest enhances the burning of calories and fast, because of the added
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Pricing of The Close Grip Vest will set new standards, it competes with
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Most importantly it is priced competitively when benchmarked against
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overall product for its price.

training
resistance
by: Pz
pzs perspective
p
h
o
t
o

b
y

B
i
l
l
y

t
h
e

K
i
d
giving green
a whole new meaning
Youve been hurt.
Your heart has been broken.
Your world is about to come unglued.
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Youll fnd
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T
he color green: the color that best represents
life. Green has been singled out and given an ex-
panded meaning. No longer is it just the color that
sits between yellow and blue on the spectrum. No
longer do we merely associate it with money. Green has
gone beyond those meanings. It represents a movement,
a mindset, an attitude one has toward the earth.
We recently celebrated Earth Day: one whole day
of recognition for our beloved planet.
The scientists and experts dont agree on ev-
erything. Often they have their own selfsh or slanted
agenda. No matter, there is one undeniable givenour
way of living is harmful to the planet. We wont have
a society if we destroy the environment. Were headed
in that direction. Human beings need to change their
thinking, their attitudes, and most of all their behavior.
We arent meant to dominate our surroundings but
to live in harmony among them. We arent
meant to take, take, take, but to take what
we need.
What you do makes a differ-
ence, and you have to decide what
kind of difference you want to make.
Earth Day cant be thought of only
on one day. It has to be in our minds
and in our hearts everyday. Expand-
ing the meaning of green is a sym-
bolic way of putting the plight of
planet Earth in the forefront of our
thinking. Have you gone green?
What does Green mean to you?
Pzs Poi nters to
creating a Green
mindset. . .
Seeing the planet
in a more personal
wayWhen you
walk out the door of
your house, condo,
apartment, trailer,
cabi n or what ever
dwelling you happen to
call home, remember youre stepping into your real
home. The earth is our homeyours and mine-- beyond
a roof and four walls. Try and be conscious of that fact.
Try and see it in a more personal fashion. Try and em-
brace the idea that the land and the sea and the air and
the sky and all the inhabitants therein represent your
extended family and are your responsibility. You have
a stake in the planet and in its destruction or survival.
Thats a pretty huge deal. That means you matter and
how you conduct your life every single day, as you live
and breathe, matters. Take ownership in the planet. Its
yours to crush or cradle. Its your choices that come to-
gether with those of every other human being that make
up the total earth consciousness. Its time to elevate that
consciousness and take it to a whole other level.
Paper or Plastic? How about neither, please?The
famous frst words out of every cashiers mouth,
yes? Reusable Earth totes are slowly popping
up everywhere.
Julia Roberts says she carries a bunch of
earth-friendly totes in her trunk at all times.
That way shes always prepared and doesnt
have to opt for the lose-lose option between
paper and plastic when bagging her grocer-
ies. The actress, and mother of three, was
inspired to go green by her children. Using
the totes is something easy she can do that
helps. If you buy a lot at one outing you
will need a bunch like Julia. Initially, they
may be a small investment on your
part. They are not free. They also
serve multiple purposes oth-
er than shopping. Its a
smart way for compa-
nies to advertise their
logo and play a role
in the solution for
change. You can even
buy them customized
with your own personal
logo. In the long run they
will pay for themselves
many times over. Stores will
not change or revamp their policies until the public
shows a need or changes their practices. The consumer
has the power. That means you.
Arrogance, Greed and EntitlementThere is certainly
enough on this planet for everyones needs, but not for
everyones greed. Human beings can be arrogant, self-
ish, and egoistic. They dont live one with the world
rather feel the world revolves around them and is there
to serve their wants and whims. Human beings are a
greedy lot. More is always better and we have fostered
a sense of entitlement where we dont have respect for
the planet that provides us with such wonderful bounty
and beauty. Adapting a Green mindset is adapting a
certain philosophy on life, a certain kind of respect
that one might have for the very source of things that
we take for granted.
Vitamin and health food companies ahead of the
learning curveThe company where I purchase vita-
mins has had a wide array of organic vitamins, juices and
green products available for some time. Their packaging
materialsthose peanuts that surround and protect your
order-- may look like Styrofoam but theyre not. Instead
of using the typical, bad enviro-culprit, the packing
peanuts are made from potatoes, rice and other natural
foods that dissolve on contact with water. Many other
companies in the industry are following suit and offering
green alternatives to many of the products we regularly
use. Everything from household cleansers, to soaps, to
shower flters, to corn-base water bottlesgreat prod-
ucts exist to help all of us reduce our carbon footprint
and assist Mother Nature at every turn.
Little by littleThe state the planet is in at the moment
is overwhelming. The damage has been done little by
little over the course of time and little by little is how
were going to have to fx it. We have to do what we
can the best we can. We cant look at the big corpora-
tions and big government for the answers. We have to
look within. Small changes can have a big impact. The
planet is in desperate need of our help. We can be the
one who spreads awareness and takes action. We can
turn this around and transform the world.
Its a Global issueNot only America, but nations
world-wide have helped to create the problems we now
face. Theres plenty of blame to go around. There are
plenty of mistakes and mishaps that continue. In the
real planet Earth there are no boundaries. Everything
is connected to everything. Across the world, in Delphi,
the Chief Minister expressed her concern for degrading
environmental conditions and the vanishing sparrows.
Her garden has over 80 different kinds of birds but
she hasnt seen a single sparrow in a long, long time.
Where, she wonders, have they gone? (Maybe they are
somewhere hanging out with our disappearing bees.)
And think about the upcoming Olympics in China. The
IOC awarded the Games to a country with long-standing
human rights violations, questionable trade practices,
and a place where athletes cant breathe. IOC President
Jacques Rogge said the pollution in Beijing will not en-
danger the health of the athletes although their Olympic
performance might suffer. (Can you believe?) Some
athletes are considering dropping out of certain events,
others will wear masks to ward off bad air, and some
will delay arriving until the last possible minute. The
horrifc air quality problems along with Chinas other
pressing political issues are a reality. The Olympics
will go on. Hopefully the athletes will compete and not
be adversely affected. Maybe placing the spotlight on
such a system is the best way to destroy it. Well have
to wait and see.
Cons and scammers capitalizing on greenBe aware
and be prepared. Pay close attention. There is a ton of
money to be made on the green movementand were
only getting started. As time goes on more and more
people will be using the label Green to endorse or
describe their product like we once used low-carb or
non-fat. Some folks will have legitimate products and
services; some will be selling snake oil and enviro-
gobbledygook. Some alarmists will attempt to capitalize
on your fears or lack of knowledge. Some politicians
and businessmen will have agendas that have nothing
to do with saving the planet, but more with lining their
pockets. Some of this has already begun. Become an
informed consumer and involved citizen. This is the
year to fex your activist muscle and stretch your brain
power.
The ftness industry is getting with the program--
Many clubs are making strides to go in the direction
of green. Ideas are being shared relating to environ-
mentally-friendly policies and practices. That could
mean anything as simple as installing low-energy light
bulbs or recycling, to major additions like adding new
energy effcient treadmills, to renovations that save on
electricity bills and water usage. As a member of the
club and of the larger human race, you can speak up
and make your green wishes known to the owners and
managers where you train. The club of the future will
have green thinking at the forefront. Established clubs
can and should still do their part. New clubs will have
the advantage of all the knowledge going in and can
plan, design and execute a facility looking through a
different set of green lenses.
So, you want to go green but dont know how. What do
you do? How can you take part? First, the fact youre
thinking in such terms is uplifting and a positive step.
To be honest, its on a scale so huge that its mind-bog-
gling. Weve managed to do so many things on so many
fronts in such an irresponsible, reckless manner for so
long is why were in this mess. The good news is we
know better now and knowing better gives us no excuse
NOT to do better. Start on a small scale. Do small things
you will repeat over and over and practices that will
become givens--part of your new way of life. I call them
G-givens. Recycling is a must and the place to begin.
You may think recycling is being done everywhere by
everyone. Its not and there is still much in the way of
participation to achieve. Make it a family affair. Live
by example at home, at work, at play. Share what you
know with others. Become educated and informed on
the facts. Awareness holds the key. Dont think its a
left wing wacko conspiracy and a bunch of hogwash.
Its here and its real.
The time is nowAll we have is now. All we have is
this home we call Earth. Its ours and, at this time, its
the only one weve got. We cant move to Mars or Ju-
piter or another galaxy. We cant trade it in for another
model. The damage already done is done. Some of it can
be undone, some even reversed. Some of it cant. We
need to begin right where we are. We can make better
decisions and implement better laws NOW to prevent
adding more insult to the injury. Earth is not designed
to be abused like weve abused it. She can only take so
much. We have not passed the point of no return. Not
yet, but stop, look, and listen. Were approaching it.
Shes giving us all the clues in a loud, audible tone. If
we remain unaltered on our present course, eventually
she will cry uncle in a whimper too low to hear. There
will be no boom, no sonic sound. It will sneak up on
us and appear like any other day and there wont be
anything left to do.
Pz is the author of Club Shattered. As a motiva-
tional writer and personal power coach, Pz specializes
in the area of relationships and the human condition.
Contact Pz with ideas, questions, or feedback:
pzpower@aol.com
Visit her website www.pzpower.com
Out of all those millions and millions of
planets foating around there in space, this
is our planet, this is our little one, so we just
got to be aware of it and take care of it.
~Paul McCartney
A few big facts to fathom . . .
A full tub requires about 70 gallons of water while
a fve-minute shower uses 10-25.
Turning off the faucet while brushing your teeth
(morning and night) can save up to 8 gallons of wa-
ter per day which equals 240 gallons per month.
Americans use 50 million tons of paper annually
which means we consume more than 850 million
trees.
We throw out 85% of the offce paper we use.
That equals about 4 million tons each yearenough
to build a 12 ft-high wall of paper fromNew York to
California.
Each year 27 million acres of tropical rainforest are
destroyed. Thats an area the size of Ohio and equals
74,000 acres per day . . . 3,000 per hour . . . 50 acres
per minute!
One gallon of used motor oil can contaminate 1
million gallons of water.
Every year we make enough plastic to shrink-wrap
Texas.
The 36 billion aluminumcans land-flled last year
had a scrap value of $600 million. (Some day we
will be mining our landflls for the resources weve
buried.)
Styrofoamis un-recyclableyou cant make it into
new Styrofoam. Why would you ever buy it?
The EPA estimates it takes a plastic bag 500 years
to decay in a landfll.
The average persons plastic bag legacy will be
4,175 million years.
The worldwide consumption of plastic bags is over
500 billionover 1 million per minute.
For the frst time in the history of the world, every
human being is now subjected to contact with dan-
gerous chemicals, fromthe moment of conception
until death.
The war on fat in the past decades drove food manufacturers to replace
fat in many food items. One way is to continue providing the creamy tex-
ture and quality of fat but not its caloric content by using fat substitutes.
Fat substitutes can be divided
into 3 categories:
Sugar-based fat substitutes: e.g. dextrins, maltodextrins,
modifed food starches, cellulose and various gums.
They are the ancestors of fat substitutes, which entered the market in 0s
and are still the most widely used. They are able to replace fats bulkiness and
moistness, but are unable to replace fats cooking qualities. While gram of fat
yields kcal, these sugar-based substitutes only yield - kcal per gram.
Protein-based fat substitutes: Simpless by NutraSweet Com-
pany
They are extracted from whey protein concentrate of proteins from egg whites
and milk. First appeared in the market in late 80s, protein-based substitutes yield
kcal per gram but are unable to withstand high heat.
Fat-based fat substitutes: Olestra
Olestra cannot be broken down by the body for absorption and therefore pass-
es through the GI unaltered and provides no calories. It produces the mouthfeel
of real fat and can withstand high heat.
Concerns have been raised on its possible side effects and its interaction with
other nutrient absorption. As it cannot be digested, Olestra can cause abdominal
cramps and diarrhea. On the other, Olestra inhibits fat-soluble vitamins (Vit A,
D, E and K) and carotenoids. Manufacturers promised to fortify food products
with the fat-soluble vitamins.
As limited studies have been conducted in children, teens and elderly on the
effect of olestra, it is not recommended for consumption by these populations
until more comprehensive researches have been performed.
Written by Gloria Tsang, RD
(NaturalNews) The use of medications
for heart disease-related conditions is
growing far faster among young adults
than among any other age group, ac-
cording to a study by Medco Health So-
lutions, Inc., a for-proft company that
operates a large mail order pharmacy.
The study
looked at chang-
es in medication
use among vari-
ous age groups
between the
years of 200
and 200. Med-
cos primary
source of infor-
mation was a
sample database
containing in-
formation on 2.
million of the 0
million patients
whose benefts
the company
manages.
Among those
aged 20 to , use
of cholesterol med-
ications increased
by 8 percent, from 2. million to .2
million. This increase was percent
higher than the increase in those aged
to , and percent higher than the
increase in those and older.
Use of blood pressure medication in-
creased by 2 percent among those aged
20 to , from million to 8. million.
This growth was 2 percent higher than
the growth in the to age group,
and more than 00 percent greater than
the growth in those and older.
A Look at Fat Substitutes
Betweentheyearsof2001and2006,
amongthoseaged20to44,
useofcholesterolmedications
increasedby68percent.
heart Medication Use Skyrockets in
Young adults
as disease Mongering Continues
We were pretty surprised by the rap-
id increase in a short time frame in this
age group, said Medcos chief medical
offcer, Robert Epstein.
Epstein attributed the growth, in part,
to the epidemic of overweight and
obesity in this country, and peoples
increasing comfort with the concept of
taking prescrip-
tion medications.
The good
news part of the
story is that pre-
vention is really
important, Ep-
stein said. Its
not bad that peo-
ple get these prob-
lems controlled
at a younger age
because it will re-
duce the lifelong
complications.
But he empha-
sized that drugs
are not enough,
and that adjust-
ments to lifestyle
and diet are a
critical part of im-
proving cardiovascular health.
Medications for conditions related to
heart disease are usually taken for life.
This means that as people start taking
the drugs sooner, the profts for pharma-
ceutical companies increase.
Its another signal that we have an
issue in this country that we have to
get our arms around sooner rather than
later, because we are destining these
young people to lifelong therapy, Ep-
stein said.
does Counting Sheep Work as a Sleep aid?
by: Gary M. Miller
One sheep, two sheep, three sheep.zzzzzzzzz. Hey! Did someone
just doze off into that grassy hillside where all those sheep like to spend
their time jumping over fences? Its true what youve heard. Counting sheep
actually works if you want to fnd a method for falling asleep! This is due to
a simple fact about concentration and relaxation. The mind tends to become
focused and relaxed over an extended period of concentration and counting
sheep tends to make a person concentrate and relax at the same time.
Sleeplessness is a problem that a lot of
people face when they have to fn-
ish something important or when
something is bothering them. People
who face diffculty concentrating or
who experience memory lapses,
energy loss, fatigue, lethargy
or emotional instability, need
to learn to focus their minds.
Simple techniques like focusing
the mind on something completely
different can actually have a positive
effect on a persons ability to relax. Without this practice, problems like
sleeplessness can affect peoples work performance or driving ability. Serious
consequences like driving and workplace accidents can also occur due to
severe lack of sleep. Counting sheep is actually a form of meditation that has
been popularized over the centuries.
Barley in the most energy-effcient food available in nature, having ma-
jor implications for those who are concerned with maximizing longevity,
avoiding disease, increasing athletic performance, and fghting obesity.
Barley is much more than a supplement found at your local health food
store, it is a complete food which has been converted into a super food
through an all-natural process, making it so powerful and
functional that it can be used to nour-
ish those who are struck by famine.
Actually, the United Nations uses it as
a relief food for those in famine-stricken
countries because of its ability to support
human life better than any other single
food.
Barley: An Ancient Super Food Rediscovered

Interview and photos by: Dr. Coach Atherton
welcome
tomyworld
KATIEUTER
What do you consider your greatest triumph(s)
Being a single mother and balancing a successful career
with doing what I love, ftness.
Where did you fnd your determination that I
have always seen in you?
It is a combination of things: First of all, I had very
supportive parents and family. They encouraged us to
play sports. My mother ran marathons and was a very
healthy person. She taught me a lot about determina-
tion. Second, I believe I am a very competitive by
nature. I love competition and have never been afraid
of it. I have always been pretty self-motivated when
it comes to sports. Finally, support is a big element
- I surround myself with positive people of the same
competitive nature: my siblings, my teammates, and
my fance, Todd - they all give me positive support!
And, of course, Brooke, my daughter: She more than
anyone keeps me determined to do it right! I truly
want to be a good role model for her.
Why do you admi re your daught er?
My daughter has been my primary motivation in
life. She was diagnosed with cerebral palsy at 8
months of age and our lives changed. Brooke faces
so many challenges, yet has unbelievable patience
and determination. Most of all she has so much love
and energy for those around her. I have always been
a high-energy person with a very short fuse. Patience
has never been a virtue of mine. Brooke has taught me
what determination really means and has gifted me with
greater patience. I know these attributes have made me
a better athlete and defnitely a better coach. I try to be
a good role model, and believe I do inspire her through
my own efforts; but honestly, it is really Brooke who
aspires me to be more like her!
tell me what drives you when you are down, alone
in the pits and there is no place to look, but up?
Being a single mom was diffcult at times. Fitness
competition and my training were defnitely my release.
Being ft and healthy is my foundation for handling such
a heavy stress load all the time. I really dont know
where I would be right now without the mental focus
of ftness competition. It was often my saving grace at
the end of some of those tough long days as a working
single mom in college. Yet, as challenging as it has been
through the years, I feel very blessed.
Brooke is an incredibly special and talented young
lady who has taught me some wonderful life lessons.
She has given me the gift of gratitude. Every day I am
grateful for my abilities and try not to take it one single
day for granted. Her years in therapy and treatment have
also led us to many other children and families faced
with various challenges. It is has been both humbling
and inspirational to me. My daughter works so hard to
do a task that would be very simple for you or I, yet she
always has a bright smile on her face, with very little,
to no complaints in her day. Most of us complain about
so much in our day, when we really have so much to
celebrate. Brooke defnes happiness and good spirit. She
brings me a lot of joy. She has a spirit and disposition
that captures all those who meet her. I smile many times
a day just thinking about her. There is a very strong bond
between my daughter and I. Brooke has given me true
O
ver the years, I have been honored to meet and share
the stories of ftness fnest. Without exception the MY
WORLD athletes have been talented, motivated (maybe
even driven), beautiful and obviously, I thought their narratives
merited chronicling in both prose and photography. This months
athlete is easily at the top of Coach As most admired, not because
she is an amazing athlete, which she is! Not because she is stun-
ning, which she is! Not even because she has won everything,
which she has! But because she belongs to a special group of
individuals that God has uniquely challenged in His school of
self-discovery to grow! I admire her because she didnt quit and
she is GRATEFUL! Her indomitable character is being forged
in an ego melting marathon that crushes most to demand Why
me? It has been my experience that God never waste His ef-
forts; but tailors circumstances and situations to melt us, not
to defeat us, but rather to teach and mold us to His character
and image.
For many years, as a coach, I knew of Katie and her athletic
prowess and naturally, I wanted to meet her. So, I sent her an
email and asked to shoot with me in Hollywood. From that day
on, I am a fan! She invited me to shoot her camp and during
those days I really found out what made Katie tick, and I wanted
to share my observations. Today, when I think of Katie, I think
of the person, not the athlete, and I smile, inwardly and even
outwardly, and if you read on, you will smile also. This brave
and determined woman was forged in fres of adversity. With
great respect and admiration, I want to tell you a little her story.
And incidently, if any of the readers are going thru similar
related fres, please let Katies story touch your heart to be
a source of encouragement and hope to you as it is to me. My
Name is Coach A, Welcome to MY WORLD!
STATS
Born: Baton Rouge, Louisiana
Marital Status: Engaged to Todd
Children: Daughter, Brooke, 14
Education: B.A. in Exercise Physiology
Age: 30
Height: 58
Weight: 130
meaning in life. Admittedly, it is a lot
of work sometimes, but I feel proud
and privileged to have her. Brooke
has been and is my driving force! she
keeps me grounded, and has above
all she has given me HEART!
how did you life story relate
to you knowing that todd was
the right one for you to marry?
Of course, it would take someone
really special to come into our lives.
As I said before Brooke and I have
a very special bond. It is a unique
situation that takes a lot of under-
standing. This has made it very hard
and very easy in dating. Brooke and
I come as a package. I always knew
I would know right away if someone
could handle us or not. It was never
a question with Todd. He has been
wonderful from the very beginning
and has always wanted nothing more
than to make both of us happier.
Todd has been a great source of joy
in our life.
What last word of encour-
agement can you of f er?
I want to encourage everyone, no
matter where they are in life, physi-
cally or mentally, to begin today
living your best life possible! Be
grateful for what you do have, fo-
cus on the positive, and enjoy life.
From there you can only move up
and forward to a better you and a
better life.
What do you consider your
greatest life-lesson learned?
Humility, patience and determina-
tion: these attributes are directly
related to my daughter Brooke. We
have a lot to learn from special needs
people. My daughter is such an
amazing young lady with an amaz-
ing attitude about life. She works
harder than anyone I know and never gives up! If there
was ever a time I felt like giving up, and I have those
moments) I thought of her and had no excuses. My fam-
ily, close friends, Brooke, and Todd have helped through
the hard times and the great times. I am very blessed
with wonderful, loving people in my life!
What is your latest ambition?
Katie Uters Fitness Explosion Camps- my latest ven-
ture and long-time goal! See www.katieuterftness.
com and www.katieuter.net for more information
What do you do for a living?
Vice-President of SB Wellness Group (a corporate
wellness company) based in Baton Rouge, LA www.
SBWellness.com
Who, apart from your daughter, has infuenced
you the most?
My mother - she was an avid runner, ran marathons.
She is such a strong person - inside and out. She was
and still is quite a motivation! My grandfather-to me he
was the perfect man

Sum up your philosophy of ftness athletes in
one sentence?
Fitness athletes are beautiful and tough inside and out,
with a strong determination to be the best possible ver-
sion of themselves.

To contact Coach A for ftness coaching or photography:
Email: ateamx@patriot.net Phone: 703 450-1658
PHOTOGRAPHIC PORTFOLIOS:DIGITAL: http://
www.onemodelplace.com/jwathertonphotography
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O
ne of the latest categories of dietary
supplements for athletes is nitric
oxide boosters. In short, the concept
is that nitric oxide helps regulate and
direct muscle physiology by stimulating
vasodilatation, which results in increased
blood fow to working muscles. In turn,
this leads to increased oxygen transport,
delivery of nutrients to skeletal muscle,
a reduction in blood pressure, helping
to promote the repair of muscle fbers,
and improvements in lactic acid clear-
ance. So how does one boost nitric
oxide levels?
Arginine, A-AKG & A-KIC
The amino acid l-arginine is the an-
swer. The main importance of l-arginine
is considered to be its role as a precursor
(building material) for the synthesis of
nitric oxide.
Supplemental sources of
l-arginine are thought to augment nitric
oxide production
2
, with the result being
a measurable increase in blood fow

(i.e., vasodilatation). The idea is that the
benefcial results of this vasodilatation
for athletes include increased oxygen
transport, delivery of nutrients to skel-
etal muscle, muscle fiber repair, and
improved endurance.
Thus far, dietary sup-
plement products that are
touted to boost nitric oxide
generally include arginine al-
pha-ketoglutarate (A-AKG)
and/or arginine-ketoisocap-
roate (A-KIC) as sources
of l-arginine. Futhermore,
these products are generally
marketed to bodybuilders.
This gives rise to the ques-
tion, Do these nitric oxide
products really have any
beneft for bodybuilders?
Does it work?
Honestly, I dont know. At least
I havent seen any studies conducted
on bodybuilders (or any athletes) using
l-arginine, A-AKG & A-KIC to boost
nitric oxide levels, and promote muscle
repair or endurance. However, the model
upon which these products are based
makes metabolic sense. Furthermore,
if it does work then the primary beneft
may turn out to be improved lactic acid
clearance.
Any athlete can tell you that when
lactic acid levels reach a critical level,
muscle failure sets in, cutting your
exercise session short and/or reducing
your performance. Now consider that
increased levels of lactic acid are present
when oxygen delivery and arterial and
venous oxygen contents are low.
Fur-
thermore, consider that improvements
in nitric oxide metabolism resulted in
improved lactic acid clearance.
Of
course this makes sense since nitric oxide
improves blood fow, and improve blood
fow brings fresh oxygen to augment
lactic acid clearance. Theoretically a
nitric oxide boosting supplement may
help to do just that. As any athlete will
acknowledge, an improvement in lactic
acid clearance means an improvement
in endurance.
AKG & KIC
In any case, AKG and KIC each
have benefts independent of l-arginine
and nitric oxide boosting. For
example, in animal research
AKG has been shown to
signifcantly improve endur-
ance.
Also, human research

has shown that KIC has
nitrogen sparing effects
,
helping to inhibit the break-
down of muscle protein.
8

This anti-catabolic effect

may mean that less muscle
tissue is damaged, allowing
for a longer exercise ses-
sion and quicker recovery.
Furthermore, research has also
indicated that AKG decreases lactic acid
in cell mitochondria by increasing levels
of oxygen uptake.
0

Conclusion
Although the nitric oxide promoting
effects of A-AKG & A-KIC supplements
require research to frmly verify their
benefts, there is great potential for body-
builders and endurance athletes. That
potential includes increased blood fow,
increased oxygen transport, delivery of
nutrients to skeletal muscle, helping to
generate growth of new muscle fber, and
improvements in lactic acid clearance.
(Endnotes)
Tapiero H, Mathe G, Couvreur P, et
al. I. Arginine. Biomedicine & pharma-
cotherapy = Biomedecine & pharmaco-
therapie (France) 2002; ():-.
2 Nonami Y. The role of nitric oxide in
cardiac surgery. Surgery today (JAPAN)
; 2():8-2.
Cheng JW, Baldwin SN, Balwin SN.
L-arginine in the management of cardio-
vascular diseases. Annals of pharmaco-
therapy 200; ():-.
Chiang BB, Stevens K, Etoch SW, et
al. Blood lactic acid levels after artifcial
heart implantation. ASAIO journal 200;
():8-.
Matejovic M, Radermacher P, Tugtekin
I, et al. Effects of selective iNOS inhibi-
tion on gut and liver O2-exchange and
energy metabolism during hyperdynamic
porcine endotoxemia. Shock 200;
():20-0.
Kurhaliuk NM. [The effect of so-
Nitric Oxide Boosters
dium alpha-ketoglutarate on the physical
load endurance of rats with different
resistances to hypoxia] Vplyv alfa-
ketohlutaratu natriiu na vytryvalist do
fzychnoho navantazhennia u shchuriv
z riznoiu rezystentnist do hipoksii.
Fiziolohichnyi zhurnal (UKRAINE)
2000; ():88-.
Sapir DG, Stewart PM, Walser M,
et al. Effects of alpha-ketoisocaproate
and of leucine on nitrogen metabolism
in postoperative patients. Lancet 8;
(82):00-.
8 Francois G, Calderon A, Rose F, et al.
[Inhibition of postoperative muscular
proteolysis by sodium alpha-ketoisocap-
roate: does a dose-effect relation exist?]
Inhibition de la proteolyse musculaire
postoperatoire par lalphacetoisocaproate
de sodium: existe-t-il une relation dose-
effet? Ann Fr Anesth Reanim (FRANCE)
8; ():-.
Stewart PM, Walser M, Drachman
DB. Branched-chain ketoacids reduce
muscle protein degradation in Duchenne
muscular dystrophy. Muscle Nerve 82;
():-20.
0 Penney DG, Cascarano J. Effects
of glucose and tricarboxylic acid-cycle
metabolites on metabolism and physi-
ological performance. Biochem J 0;
8:22-22.
Why do joint injuries occur?
For us iron warriors there can be several causes for a joint injury. Thats the bad
news. The good news however, is that for the most part, we can avoid these by using
the right training, nutrition, supplementation and rest/recovery tactics.
1) Excessive use of weight on an exercise coupled with bad lifting technique.
In my personal opinion, this is one of the main reasons why so many bodybuilders and
ftness enthusiasts end up with injured joints. Consistently using heavy weights and
bad form invariably lead to bursitis, which is the infammation of the bursae; small
fuid flled sacks whose job is to reduce friction in the joint. Elbows and shoulders are
often afficted by this condition so all of you bench press kings please pay attention
to this, as it is hard to bench with bad shoulders and elbows. Bad lifting technique
too also causes tears on the tendons which can lead to tendonitis. Assuming that the
lifting technique is really horrible and there is way too much weight being used as
well, then this can lead to total misalignment of the joint as well.
2) Muscle strength that increases too quickly. Certain supplements, like creatine
and nitric oxide boosters for instance, can cause our muscle strength to skyrocket.
While that is a great thing, in these cases, it is of utmost importance that we slowly
control the rate at which we add weight to the exercises. Even if more weight can be
put on the bar, it is best to oft for doing more repetitions instead. The reason for this
is because muscle strength increases much quicker than joint strength. So increasing
the training load too soon can easily lead to a joint injury even if the form practiced
is impeccable and if the muscles can easily handle the load. This is a situation that
is also very often encountered by teenagers as teens muscle strength quickly rises
due to all the anabolic hormones been produced by the body at that age. Trust me
when I say, I am well familiarized with this cause for joint injuries.
JOINT HEALTH
3) Lack of proper nutrition. Joints, just
like muscles, require nutrition and rest.
Lack of the right nutrients diminishes
the bodys ability to adapt to stress. As a
result, if one continues to train with poor
nutrition micro tears can start occurring
in the tendons as well as a deterioration
of the cartilage in the joint, which will
lead to more wear and tear of the joint
than normal. Chronically low levels of
nutrients coupled with hard training will
then invariably lead to conditions like
osteoarthritis (the more common form
of arthritis encountered by weight lift-
ers caused by cartilage becoming rough
and thus causing more friction at the
joint) and tendonitis, which we briefy
discussed above, and is the infammation
of tendons due to accumulated trauma.
4) Lack of proper rest/recovery:
Consistently overtraining, lack of pe-
riodization (meaning that you always
train heavy), and lack of sleep all lead to
joint problems. Too much training and/
or consistently training at repetitions
or less will cause too much trauma in the
joint that will accumulate over time and
result in either osteoarthritis, bursitis,
tendonitis or even a full tear. Keep in
mind that if the body cannot recover
completely, some of the trauma caused
at each training session will remain and
over time accumulate. Periodization
of training and full body part recovery
is essential to preventing this micro
trauma from accumulating. Also, lack
of suffcient sleep will result in poor
recovery as it is during sleep that the
body produces all anabolic hormones
that will be delivering the nutrients to
the right places for full recovery. So
sleep deprivation leads to depressed
hormonal production which at the end
of the day, affects your recovery.
Now that we know the common
causes of joint problems, here are
some guidelines on what you can do
to prevent them:
Training Guidelines
Use The Right Training Routine: a
well periodized routine that alternates
between periods of higher volume/higher
repetition (0- reps) work with periods
of lower repetition/heavier weights (-8
reps) will work best. Active recovery
phases where training volume is dramati-
cally reduced should also be incorpo-
rated. The training routine should not be
more than 0 minutes long and frequency
of body part training will depend upon
individual recovery. Generally, teens
and those in their twenties can train a
bodypart every 8-2 hours (so twice a
week). Thirty year olds and those in their
fourties beneft more from once every
fve days. Fifty year old and older, once
every seven days.
Use Proper Warm-Ups: warming up
is extremely important, and it becomes
more important as we age. While in my
opinion, we only need to thoroughly
warm up for the frst exercise of a body
part, not doing so puts you at the risk
for injury. To properly warm up, if you
know you will be doing 22-lbs on the
incline bench for 0 repetitions, the frst
set I would just do -lbs for ten con-
trolled slow repetitions. Then I would
increase the weight to 8 for ten reps
and only after that second set I would
go up to 22-lbs and that would be my
frst work set. However, if working out
on a cold climate, besides wearing warm
clothing, I may ride a stationary bike
frst for -0 minutes, not in search of
aerobic conditioning but with the goal
of increasing my core body temperature.
Alternatively Ive also used abdominal
training as a way to increase my core
body temperature as well.
Perform The Right Exercise Tech-
niques With The Proper Weight:
Proper execution of exercise and proper
lifting speed is crucial. The exercise
form should never be sacrifced in the
name of adding weight. Nothing good
has ever come out of that combination.
In addition jerking the weight up and
down not only affects how much the
muscle is actually stimulated (so your
muscle building results will be less)
but puts much of the stress on the joints
leading to unnecessary micro-trauma.
So always choose a weight that allows
for full control of the weight and a lift-
ing speed that is steady and controlled
on the way up and slower on the way
down. Contracting the muscles at the top
position also helps to provide maximum
stimulation without unnecessarily having
to use super heavy weights.
Ensure Rotator Cuff Health: One
of the most common injuries in weight
training is that of the rotator cuff. The
reason for this is that as the shoulder
muscle gets stronger, the rotator cuff
gets weaker unless you train it directly
with sets of -20 repetitions of rotator
cuff exercises. Some external rotations
at the end of your chest or back workout
will do the trick.
Nutrition Guidelines
Having The Right Diet With Suf-
fcient Amounts of EFAs: A balanced
diet made up of 0-0% complex carbs,
0-0% lean proteins and 20% good
fats with multiple small meals spaced
out 2- hours throughout the day will
prevent poor recovery due to lack of
good nutrients. Of utmost importance is
not to disregard the intake of good fats,
emphasizing the fsh and fax oils which
are high on the Omega essential fatty
Taking Care Of Your
Anybodywhohasbeenintheirongameforawhile
knowstheimportancethatjointshaveinonesability
to keep training hard. If joints are not operating at
theirpeak,theabilitytoliftheavyweightsandperform
certainexercisesbecomeslimited.Forinstance,for
an exercise like the bench press you need healthy
shoulders, elbows and wrists. If any of these be-
comesbadlydamaged,thentheregoesyourability
to bench press as well as the quality of your upper
bodyworkouts.
Advice For Teens On The Importance Of Joint Health
F
or those of you start-
ing out in your teens
just like I did, please
start following the ad-
vice presented in this ar-
ticle. While it does not
seem important, any joint
injuries at that age will
remain with you for the
rest of your life and any
little thing that you do will
aggravate them as you get older. In addition, because your strength will
increase at an incredible accelerated rate at this age, be sure to increase
repetitions before deciding to increase the weight on an exercise in order
to protect your joints. Keep in mind that your muscles will always grow
quicker than your joints.
Only when you can easily perform 15 repetitions for an exercise for all
sets then should you consider slightly increasing the weight. Because your
anabolic hormones are at an all time high, you will achieve great results
anyways.
continued on the next page
By Hugo Rivera,CFT, BSCE
Photo by Lena Rivera
A Guide For Ensuring
Maximum Results
In The Gym
Through
The Proper
Joint Care
acids (EFAs). Turns out that these fats play a huge role
in anti-infammation and also on hormonal production.
Another good way to get these fats is through a serving
of wild atlantic salmon a day or mackerel.
Suffcient Calories Even When Dieting: Many people
cut their calories too low when embarking on a fat loss
phase. This leads to loss of bone mass and also poor
joint health. Therefore, when dieting, keep in mind
that only a slight caloric defcit is required in or-
der to lose body fat. (in the order of 00 calories
less than one burns every day or so).
Supplementation
Guidelines
Take Your Multiple Vitamins/Miner-
als: Many trainees do not realize the
importance of taking these micronu-
trients. However, these are essential
to insure that your body will operate
at maximum effciency. Vitamins are
organic compounds (produced by both
animals and vegetables) whose function is
to enhance the actions of proteins that cause
chemical reactions such as muscle building,
fat burning and energy production. Minerals are
inorganic compounds (not produced by either animals
or vegetables). Their main function is to make sure that
your brain receives the correct signals from the body,
balance of fuids, muscular contractions and energy pro-
duction as well as for the building of muscle and bones.
Therefore, on a very simplistic level, without vitamins
and minerals it is impossible to covert the food that we
eat into hormones, tissues and energy. So as a result,
joint health, amongst many other things, will suffer.
Take Extra Vitamin C: Some research indicates that
increased consumption of Vitamin C
lowers cortisol (catabolic hormone)
levels and improves joint health
as Vitamin C is required for
connective tissue formation. 2-
grams of this vitamin split in
gram doses at different times of
the day will do the trick.
Gelatin: Believe it or not, gelatin
is a source of two very important
amino acids that are required for col-
lagen formation: glycine and praline.
Several studies (Adem et. al. Therapiewoche,
) have shown gelatin providing improve-
ments by reducing joint pain and improving
cartilage health.
Glucosamine/Chondroitin Combination: In a
recent review of clinical trials on glucosamine and
chondroitin, researchers from Case Western Reserve
University School of Medicine, in Cleveland, Ohio
found that of studies reviewed, all were classifed
as demonstrating positive results. The dosages used in
the studies were 00mg of glucosamine sulfate and
200mg of chondroitin sulfate.
MSM: At the Oregon Health Sciences Center in ,
researchers showed that MSM provided relief equal to
Rest.
This does not refer to laying in bed but instead
stopping to do the activity that created the injury or
at least stopping to do movements that cause pain.
As a matter of fact in my personal experience and
in my conversations with sports medicine doctors if
you can continue training without pain the healing
process will be faster. Keep in mind that the exercise
promoted blood fow helps to deliver valuable nutri-
ents to the damaged areas. The trick is to fnd exer-
cises or angles of an exercise that allow for execution
without pain. Dumbbell training is a valuable ally
for training with injuries due to the versatility of the
exercises that can be performed with them.
Ice.
Using ice immediately after the injury is great for
numbing the pain and reducing the swelling of the
injure area. The quicker you apply this ice, the better.
Apply the ice pack for 20 minutes, then remove for
20 minutes. Continue this pattern for as long as you
want for 2- hours. For those of you who hate
ice, at the very least attempt to do 20 minutes every
hour for good results.
Compression.
Use an elastic bandage to wrap the injured area with
a layer or two. You can apply the ice pack after the
second layer and then continue the wrapping but make
sure that you dont wrap yourself so tight that you
cut off circulation. However, make it tight enough to
prevent fuid from accumulating in the injured area.
This is the whole purpose of compression.
Elevation.
Get the injured area elevated above your torso. While
tricky, this is something that can be done when you
lay at night in bed.
If within 2- hours you dont see any improvements,
and especially, if your condition worsens, please visit
your doctor immediately.
If You Get An Injury That Causes Immediate Bruising
Go To The Doctor Immediately.
Bruising of the area with immediate swelling are signs
of a serious injury; possibly in the form of a tear.
Make sure that you go to the doctor immediately if
this is the case!
For Minor Injuries Use RICE
RICEisanacronymthatreferstothefollowing:
a popular non steroidal anti-infammatory drug. MSM
expert and medical reviewer for the Journal of the
American Medical Association (JAMA), Stanley W.
Jacob, M.D., suggests that MSM actually blocks pain
signals from traveling along a network of C fbers from
the site of damaged tissue to the brain. MSM also ap-
pears to reduce infammation, enhance blood fow, and
reduce painful muscle spasms.
Essential Fats: As stated on the nutrition tips, if you
do not consume wild atlantic salmon or mackerel, it is
suggested then that you supplement your diet with -2
tablespoons of fsh oils and/or faxseed oil in order to get
the very important essential fatty acids that your body
needs. Carlson fsh oils and spectrum faxseed oil are
great products to get these fats from.

Rest/Recovery Guidelines
Use Periodization And Provide Enough Rest Prior
To Training A Bodypart Again: As mentioned in the
training guidelines, periodization and the right amount
of time before training a body part again are of utmost
importance to joint health and recuperation. Overtrain-
ing leads to overuse injuries.
Get Your 8 Hours Of Sleep Each Night:
Sleep deprivation leads to depressed hormonal produc-
tion which at the end of the day affects your recovery
and prevents full recuperation from training. So make
sure that you get your ZZZZZs.
What To Do If You Have Done All Of
The Above But Still Get A Joint Injury
Sometimes, injuries still happen even when we do
everything right. Lifes not fair sometimes. Dr. Raul
Rivera (MD), my grandfather and orthopedic surgeon,
taught me that what to do depends entirely upon the
nature of the injury.
Conclusion
I guarantee you that if you follow all of the guidelines
in this article you will greatly minimize your chances
of a joint injury and as a result will have great pain free
workouts for many years to come.
However, if you feel pain every time you hit those
weights, my advice is to try exercises that do not trigger
such pain and that you visit a good doctor who can get
to the cause of the pain and who refers you to a good
physical therapist to start working with you on fxing it.
In this case, it is more crucial than ever that you adhere to
all the guidelines presented here and that you consume
your nutritional supplements on a daily basis.
About The Author
Hugo Rivera is an ISSA Certifed Fitness Trainer and
best-selling ftness author of over 8 books on body-
building, weight loss and ftness, including The Body
Sculpting Bible for Men, The Body Sculpting Bible for
Women, The Hardgainers Bodybuilding Handbook,
and his successful, self published e-book system, Body
Re-Engineering. You can visit Hugo Rivera at www.
bodybuilding.about.com, www.HRFit.net, and his new
site www.losefatandgainmuscle.com.
*When combined with increased exercise and a reduced calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA.
This product is not intended to diagnose, treat, cure or prevent any disease.
2008 VITAL PHARMACEUTICALS, INC.

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