natural muscle - july 2007

Natural Muscle July 20072

Natural Muscle July 2007 �

� Natural Muscle July 2007

*When combined with increased exercise and the Zero Impact™ 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.

�Natural Muscle July 2007

*When combined with increased exercise and the Zero Impact™ 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.

Natural Muscle July 2007�

Natural Muscle July 2007 7

Natural Muscle July 2007 �


contents July 2007

56

TRAINING

Tricks of the Trade 26 by: “Tricky” Ricky Jackson

Training Q & A? 28 30 by Jason Cohen

Fitness Solutions Revealed 30

by: Laura Mak

Office Workout 32 by: Gina Ostarly

Muscleology Series-Obliques 43 by: Eric Hoult

Ripped for Summer! 48 by: Hugo Rivera

HEALTHY RECIPES

The Fit Gourmet 40 by Danielle Nagel

Quick and Healthy Meals 46 by: Gina Ostarly

MOTIVATION

Kristal Richardson-fitness for her 26

Pz’s Perspective 36 by Pz Hopkins

Welcome to my World 54 by Coach A

59

40

Get in shapewithout leaving

your desk!

On the cover:

Natalie Garcia(one of the

Model search winners!)

Photo by: Alex Gonzalez cover designed by:

Alex Gonzalez of Axis Design

www.AXISDZN.COM

Fire up the Grill with some healthy recipes!

10 “STUPID” Things

Bodybuilders Do

to Mess Up Their

Eating Habits

32

34

Natural Muscle July 2007 1�

July 2007


Go to www.dymatize.com/heroes and entercode FAM707NM and register for a chance to win great prizes.

1� Natural Muscle July 2007

my two centsDebbie Baigrie

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Contributing WritersDr. John AthertonCynthia Bridges

Jason CohenSherry Goggin

Pz HopkinsBrenda Kelly Skip Lacour

Richard Nannis Danielle NagelGina OstarlyHugo RiveraRuss Yeager

PubLISHER/EdITOR Debbie Baigrie

[email protected]

Art DireCtor Alex Gonzalez

Web Design Shelly Dickson

PHOTOGRAPHERSJohn Atherton Bill Dobbins

Debbie BaigrieSkip FaulknerEric FreimanisAlex GonzalezWalt OstarlyDavid Paul

Gordon Smith

CIRCULATIONNatural Muscle Magazine is distributed to select gyms and health related businesses throughout the USA. If you would like to carry the magazine at your location please call �1�-��1-��0�, email [email protected], fax �1�-��1-�7��, or or-der 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.

EDITORIAL/MATERIAL SUBMISSIONSEmail [email protected] for submission guidelines. Publisher assumes no liability for safeguarding or return of unsolicited material. We reserve the right to edit all material for clar-ity, content and length. Natural Muscle Magazine does not knowingly accept false or misleading editorial or advertising. Natural Muscle Magazine will assume that all material is be-ing submitted for publication and if published, no compensa-tion is due the submitting party without prior agreement.

DISCLAIMERNatural Muscle Magazine does not necessarily agree with the views in articles and assumes no responsibility for any claims or representations contained in this magazine or in any adver-tisement. Copyright © 200� Natural Muscle Magazine, Inc., all rights reserved. Readers are advised to consult their physi-cian before starting a diet or exercise program.

It Ain’t Rocket Science..we’re just taught to believe it is!

In our endless quest to find the perfect diet, supple-ment and exercise plan, we search..and search... We read. We ask questions. We try the cabbage soup diet (as seen on AOL). We join the latest gym, with the best equipment. Just the other day, a new gym opened up in my neighborhood and about a third of the members of the gym I go to switched over..“to see what they have”. Let’s see...hmm...weights, cardio equipment, mirrors and music...oooh, what a discovery! (That’s weird..I thought that our gym had the same stuff!)

The truth is that there is no rocket science to being healthy or in shape. The new gym is not going to change your body, you are—wherever you are. It is really pretty simple—exercise, eat a clean and balanced diet (of real food), rest, and supplement your body with what you are depleting—whether it be protein, vitamins/minerals or water.

Sure, it is always great to find out about new ideas, but the fact remains that it is all pretty simple.

If you want to lose fat—burn more calories than you take in. If you want to gain muscle—hit the weights hard! Sound familiar? Everyone reading this knows it.

If you start from that simple premise, all the self improvement information you read from that point is gravy. Trust yourself and you will know what will work for you

Among the sea of options and theories, we’ve lost our belief in ourselves. We don’t even trust our common sense anymore because it is easier to trust the experts.

Here are some good examples of how far away from the basics we’ve gone and started relying on the “experts”..you’ll get a good chuckle.

Problem When NASA began the launch of astronauts into space, they found out that the pens wouldn’t work at zero gravity (Ink won’t flow down to the writing surface).

Solution A In order to solve this problem, it took them one decade and $12 million. They developed a pen that worked at zero gravity, upside down, underwater, in practically any surface including crystal and in a temperature range from below freezing to over �00 degrees Solution B The Russians used a pencil.

Problem One of the most memorable case studies on Japanese management was the case of the empty soap box, which happened in one of Japan’s biggest cosmetics companies. The company received a complaint that a consumer had bought a soap box that was empty. Immediately the authorities isolated the problem to the assembly line, which transported all the pack-aged boxes of soap to the delivery department. For

some reason, one soap box went through the assembly line

empty. Management asked its engineers to solve the problem. Post-haste,

Solution AThe engineers worked hard to

devise an X-ray machine with high-resolution monitors manned

by two people to watch all the soap boxes that passed through the line to

make sure they were not empty. No doubt, they worked hard and they worked fast but

they spent whoopee amount to do so Solution B But when a rank-and-file employee in a small company was posed with the same problem, he did not get into complications of X-rays, etc but instead came out with another solution. He bought a strong industrial electric fan and pointed it at the assembly line. He switched the fan on, and as each soap box passed the fan, it simply blew the empty boxes out of the line.

Moral of the story: KISS..keep it simple sugar and start trusting in your own common sense to get to where you want to be.

1�Natural Muscle July 2007

20 Natural Muscle July 2007

if you take in a lot of protein or take prohormones

READ THIS! By Dr. Grace Ormstein, MDScientific Advisor

Bodybuilders may wonder why they need to be concerned about their liver or kidneys when they follow

good nutritional guidelines and exercise often. The organs within the human body are designed to function perfectly by them-selves, but when they are pushed to work harder then usual additional stresses throw natural regulatory systems off course. Unfortunately, this is true when we abuse our body (poor diet and lack of exercise) and when we work it hard doing something productive (like building muscle mass). In either case, if the extra stressors are not ad-dressed in time, the body is almost certain to crash – causing pain, digestive difficul-ties, liver sluggishness and so on.

Many body builders are attracted to supplements that help them build muscle bulk quickly called prohormones. Prohor-mones are designed to enhance perfor-mance and make the body and its muscles bigger. This attraction is understandable, especially for those who compete, but

there are a few concerns one may encoun-ter when taking prohormones including:

• An increased concern of cardiovascular issues.• Liver problems• Kidney problems

Many bodybuilders also consume three to five times more protein then what the average person does in order to help them increase muscle mass. There is a great amount of evidence that supports the theory that increasing ones daily protein intake can contribute to building muscle mass quicker, and muscles are made of protein, so heavy training requires more protein to support the structure of the muscles. Yet, excess protein causes the kidney and liver to work harder and while there is some controversy as to whether extra protein can actually cause damage to these two organs, the extra work does take a toll on the body.

Whether to take prohormones or how much protein to consume is up to each individual and his or her nutritionist or

doctor who specialize in sport medicine. What I tell those I consult with is that the kidney and liver must get rid of waste in the form of excess nitrogen from protein breakdown as well as other free radicals that are created by regular metabolic pro-cesses. Only organs that maintain normal structure and function are able to undertake the responsibility of keeping the human body alive and able to provide it the extra support it needs during rigorous strength training.

The good news is – natural support for this important organ is available. I highly recommend the herbal formulation, Liver-Care®, internationally known as Liv.�2®.The herbal formulation LiverCare/Liv.�2, a perfect blend of seven ayurvedic herbs, has become the world’s best-selling “food” for the liver. It supports the liver cells and their structure and functions. LiverCare/Liv.�2 has been on the market for more than �0 years and is supported by research published in more then 1�0 research papers and sold in Switzerland as a prescribed medication.

Another problem associated with an

increase in protein intake is the overpro-duction of nitrogen or positive nitrogen balance. I’ve talked to many bodybuilders whose kidneys needed to adapt in order to handle this overload and have looked for natural support from herbs in order to do so. I recommend the herbal formula-tion called UriCare®/Cystone®. UriCare/Cystone supports the normal structure of the kidney and urinary tract cells and their functions. UriCare/Cystone is the oldest Himalaya herbal formula, helping people for more then �0 years - it is supported by �� published clinical trials.

With support from the friendly herbal formulas LiverCare/Liv.�2 and UriCare/Cystone, weight training and building muscle bulk can easily be accomplished in a healthy manner. The kidney and the liver can maintain their high level of functioning when supported by highly effective herbal formulations. Remember, these organs are crucial to keep the waste out of your body so do not allow yourself to sink in the inter-nal pollution – give your liver and kidneys the break they deserve by nourishing them with herbal formulations.

himalayausa.com

21Natural Muscle July 2007

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*Results not typical. Regular exercise & proper nutrition are essential for achieving your transformation goals. Individual shown has been remunerated and followed a high protein, reduced-calorie diet. Carefully read the entire label before use. ©2007 BIOGENETIX™. All rights reserved.

ANDREW SINCLAIR


1. Do you know: Back around the early �0’s, who was known as the World’s Sexi-est Bodybuilder? A. Arnold Schwarzeneg-ger. B. Dennis Tinerino. C. Tom Platz. D. Bill Grant.

2. The popular phrase, “Beef It” means: A. Pose to show maximum muscle. B. Eat plenty of beef prior to a contest. C. Start-ing out your workout with light weights and adding large amounts of weight as you progress into the workout. D. None of these listed.

�. What Vitamin will help supply the brain with its energy source of glucose? A. Vitamin A. B. Vitamin B. C. Vitamin D. D. Vitamin K.

�. Which of the following should be fol-lowed as a good way to cool down and recover following a very hard workout? A. Lie down and rest. B. Splash cold water on your head. C. Do 10-20 Jumping Jacks. D. Keep moving at a moderate pace for � to 10 minutes.

�. A whole host of Psychiatric Symptoms can occur in a person without enough of the following nutrient. Is it? A. Cobalt. B. Selenium. C. Vitamin B. D. Protein.

�. True or False: It is important to go through a workout as fast as possible.

7. Which of the following statements is the most incorrect when training with weights? A. You should train each indi-vidual body part every day. B. You should train each individual body part twice per week. C. You should train each individual body part � times per week.

�. What is a “Sticking point” referring to? A. The part of a barbell which feels sticky upon a sweaty hand touching it. B. A point in ones workout where you increase the weight handled in a lift. C. The point in a workout where one cannot increase the amount of weight handled. D. Both B & C.

�. True or False: Mental attitude does not matter during a weight lifting session, only the intensity of the workout builds muscle.

10. Overtraining can cause which of the following? A. Incredible growth. B. Soreness. C. An I don’t care attitude. D. None of these. E. Both B & C.

11. Which of the following is a symptom of overtraining? A. Increased sex drive. B. Increased strength. C. Loss of hair. D. Loss of appetite.

12. Recuperation from a heavy work outs takes up to how long? A. 1� minutes. B. 2� hours. C. �� hours. D. 2 weeks.

1�. True or False: The straight set rep is a series of reps (usually �-12) which are performed continually until the last rep is completed.

1�. The word, “Cheat Rep” implies which of the following? A. You are doing some-thing wrong. B. You are doing something right. C. You are being dishonest. D. You are not really doing a rep.

1�. Fill in the blanks. Peak contraction ex-ercise is one in which the ___________ is under its greatest stress from the resistance at the conclusion of a _____________. A. bodypart, set. B. muscle, set. C. muscle, repetition. D. bodypart, repetition.

1�. Which of the following exercises is considered a “true” peak contraction movement? A. Sit ups. B. Wide grip chins. C. Isometrics. D. Plyometrics.

17. What does it mean to do weightlifting sets in a “Rest-Pause Reps” fashion? A. Perform 1 rep with a maximum weight. Let 10-20 seconds elapse, then perform another rep. B. Do a rep and lay down for 1 minute, get up and do another rep. C. There is no such thing as Rest-Pause Reps. D. Do a rep half way through the full range of mo-

tion, stop in the middle for a second, a n d then continue to finish the rep.

1�. Adrenaline is best described by which of the following? A. A form of steroid. B. The rush from a good pump. C. The fight or flight syndrome. D. A hormone excreted from glands during stimulation.

1�. Visualization in Bodybuilding is? A. eye contact with the weights. B. watching yourself in the mirror. C. seeing your per-formance in your mind and executing the moves. D. Making a great entrance when going on stage.

20. Which of the following activi-ties can be inspired by music? A.

Dancing. B. Bodybuilding. C. Tae Kick Boxing Aerobics.

D. All of these.

21. Which of the follow-ing is the biggest cause of injury to a body builder? A. careless-ness. B. Lack of sleep. C. Poor nutritional hab-its. D. undertraining.

22. Simple “warming up” exercises should be done:

A. Before the 2nd workout of the week. B. Before every

work out. C. Only until you reach intermediate workouts. D. After every workout.

2�. True or False: The saying, “In The Grove” means that

you’ve developed a line in which your weight travels through your workouts.

2�. What food(s) are considered the best source for zinc? A. Meat. B. Poultry. C. Seafood. D. Spinach. E. A,B & C. F. A & B.

2�. What is the best exercise for trimming fat off the hips, thighs, waist and buttocks? A. Running in place. B. Walking. C. Gym-nastics. D. No exercise in itself will trim fat in a localized area. Diet is the secret. You need all around training, a lower calorie intake, plus an aerobic activity.

Answers:1 D. Bill Grant 2: A. Pose to show maximum muscle. �: Vitamin B �: D. Keep moving

at a moderate pace for � to 10 minutes. �: C. Vitamin B. �: False. 7: A. You should train each individual body part every day. Incorrect. You would be grossly overtraining. �: C. The point in a workout where one cannot increase the amount of weight handled. �: False :10: E. Both B & C. Soreness and an I don’t care attitude 11: D. Loss of appetite. 12: C. up to �� hours. 1�: True. 1�: A. You are doing something wrong. 1�:C. Muscle, Repetition 1�: B. Wide grip chins. 17: A. Perform 1 rep with a maximum weight. Let 10-20 seconds elapse, then perform another rep. 1�: D. A hormone excreted from glands during stimulation. 1�: C. seeing your performance in your mind and executing the moves. 20: D. All of these. 21: A. Carelessness. 22: B. Before every work out. 2�: True. 2�: E. A, B, & C. Meat, Poultry and Seafood. 2�: D. No exercise in itself will trim fat in a localized area. Diet is the secret. You need all around training, a lower caloric intake, plus aerobic activity.By Ian Howard, Health/Fitness Consultant, 2x Cancer Survivor, Screen Writer & Inventor [email protected]

QUIZHEALTH & FITNESS TRIVIA

It will entertain, enlighten and educate the fanatic

or the casual interest buffTry our Trivia Challenge


nutrition for her with IFBB

prokristal richardson

For women, getting that “lean, toned look” takes effort, because we’re naturally designed to store more body fat than men, especially that stubborn stuff around our hips and stomach area, so we can handle childbirth. And, that excess fat makes many of us dread the summer swimsuit season.

Cory Sorenson photo

An MRP is convenient and a

good one contains either soy, whey

or casein or a combination

of these.

And, for the diet conscious, there are special benefits to protein: it satiates or satisfies your appetite and the body burns more calories in digesting protein than it does burning carbohydrates and fats. The bottom line: protein isn’t as likely to be stored as fat in your body.

But, some will ask, “Can’t we just eat yogurt, lean fish and poultry to meet our protein needs? Why take meal replacement powders (MRPs)?” Sure, you can but an MRP is convenient and a good one contains either soy, whey or casein or a combination of these. All are very high in the eight essential amino acids (necessary for increasing muscular strength) and contain myriad additional health benefits. For females, soy is an espe-cially good choice. Soy protein intake is associated with decreases in total and LDL (harmful) cholesterol and may reduce heart disease risk. (Heart disease is the #1 cause of death in women). Soy is also rich in isoflavones which are very strong antioxidants, protecting cells from harmful free radical damage.

You can supplement with protein (MRP) at any time of the day. Remember, in order to keep your metabolism revved up, it’s essential that you eat every �-� hours. And, be sure to take a protein shake within �0 minutes of working out. Aim for at least 20 grams in your post-workout shake.

As you increase muscle mass your resting metabo-lism rate will also increase. That’s the beauty of muscle tissue: it not only looks good but it burns calories for maintenance. So, with greater muscle mass you’ll ac-tually burn more calories just sitting at your desk and staring at your computer or on the couch in front of the TV.And who doesn’t want to burn more calories all day long?

While a combination of aerobic and resistance exercises can

help shape our bodies, an appropri-ate nutrition plan is essential for achieving our “physique goals.”

For years, sports nutrition stores have featured beer barrel-sized jugs of protein powders featuring men with huge biceps and chests on the label. It’s true that meal replacement powders (MRPs) chocked-full of whey and casein can play an important role in male muscle building. They supply needed extra calo-ries and ensure the male is meet-ing protein needs, but, women can also benefit from good, high quality sources of protein.

Protein serves as an essential building block for muscle and, without adequate protein intake, it’s impos-sible to maximize your body’s potential exercise gains; it is also a critical component of blood, cartilage, ligaments, bone, skin, hair, teeth, hormones, enzymes and antibodies. Sufficient protein levels are vital for tissue growth and repair, proper immune system functioning, and fluid and electrolyte balances. In simple terms, all the dieting and training in the world and working your butt off on the elliptical machine or stair-stepper is wasted without suf-ficient protein in your diet. If you want to look good from the inside out, you need to ingest good, quality sources of protein every day – approximately 1.2 to 1.� grams for every kilogram (2.2 pounds) of body weight. For a 1�0 pound woman, that’s 7� to �� grams of protein per day.

ReferencesTaku K, Umegaki K, Sato Y, Taki Y, Endoh K, Watanabe S. Soy isoflavones lower serum total and LDL cholesterol in humans: a meta-analysis of 11 randomized controlled trials. Am J Clin Nutr. 2007;85(4):1148-56.Kaufman PB, Duke JA, Brielmann H, Boik J, Hoyt JE. A comparative survey of leguminous plants as sources of the isoflavones genistein and daidzein: Implications for human nutrition and health. J Altern Compl Med 1997;3:7-12.

Protein for a Fabulous Figure

2�Natural Muscle July 2007

IFBB pro

For women, getting that “lean, toned look” takes effort, because we’re naturally designed to store more body fat than men, especially that stubborn stuff around our hips and stomach area, so we can handle childbirth. And, that excess fat makes many of us dread the summer swimsuit season.


tricks of the trade

contest dietingI am preparing for my first national qualifier. How long should I diet?

If this were your very first show and your body fat is less than 10%, I would suggest about � weeks. Most first time dieters can’t stand much more than that. If you have � or � shows under your belt, I suggest about 12 weeks. I have found that it takes at least this long to get the body fat down below �% and to get that paper-thin skin look. If your body fat is over 12%, you are probably looking at more like 1�-1� weeks. I generally suggest athletes try to stay under 10% in their off-season. From a weight stand point, the safest way is to shoot for 1-2 pounds of loss per week. Determine the weight you want to go in with and subtract it from your current weight. (IE, current: 21�lbs; goal: 1��lbs= 20lbs divided by 2lbs per wk. = 10 weeks of dieting.) However, do not make the mistake of focusing on the weight and forget to pay attention to the mirror. I also suggest monitoring body fat every other week. Good Luck.

increasing my deltoid sizeI have trouble increasing my deltoid size—any suggestions?

First, concentrate on deltoids with higher reps like 10-1�. Do not exceed 12 sets. Try not to train delts after chest or triceps. They may be fatigued since they are merely a secondary muscle used when training these muscle groups. Include some drop sets on military presses, as well as dumbbell shoulder presses. Use Arnold presses on occa-sion. (Start with dumbbells facing your chest and twist them up as you press the weight upward. The dumbbells should end up

parallel on the ends.) Lastly, over-exaggerate the rotation at the top of the movement on side laterals, so that the dumbbell and the elbows rise above the shoulders. Hope this helps build boulders for your shoulders.

sick of chicken! I am preparing for a bodybuilding show and I have been on my diet for about 4 weeks. I eat baked chicken four out of five meals. I am sick of chicken! Help!

It is no mystery that dieting is the hardest part of bodybuilding. The key to not going mental is variety in your diet. Try preparing your chicken in different ways like grilling or boiling. Use other protein sources, like lean ground beef, lean cuts of steak, turkey, fish (i.e.- tuna, orange roughy, or cod), egg whites, and of course, protein powders. Also, prepare these protein sources in a variety of ways. Remember variety is the spice of life!

help with posing routineI am getting ready for my first competition and I have no idea where to start for my posing routine?

Start by learning your mandatory poses. Determine which poses show off your physique the best. List them to be included in your routine. Then experiment with variations of mandatory poses to add to the routine. Get

ideas from magazines and videos. Next, select a song you like that is sort of popular. (Popular songs get the crowd behind you.) As you choreograph the poses to the music, try to move in a logical order. For example, start facing the crowd and as you pose, go in a complete circle until you are facing the crowd again. Chose poses that allow you to move in one direction. This generally allows the routine to flow better. Pose in front of a mirror, write your routine on paper, videotape yourself, and last, get an area experienced competitor to assist you. Good luck.

best time for fat burnerI am doing a figure competition in a few months and plan to add a fat burner to my nutritional program. When would be the best time to use a fat burner?

Well before you start your fat burner, be sure to implement cardio and a clean diet. Once you begin, most fat burners give you suggestions. Follow the directions on the bottle. Most will tell you to use them in the morning or pre/post workout. Good luck and hope this info helps.

Check out Tricky’s website at www.trickyjackson.com

by “tricky” ricky jackson Natural Bodybuilding Champion

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27Natural Muscle July 2007

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from NxLabs™ can help you reach a professional level of vascularity in a matter of seconds! Never-before-seen in the supplement industry, breakthrough pharmaceutical and medicinal technologies have collided to create one explosive formula! Just squeeze a serving of this one-of-a-kind anabolic oral delivery system

into a glass of water just before you get ready to trash the weights. Before you know it, your veins will start popping like the 4th of July and your muscles will feel harder and fuller than ever! PLASMAVOL also delivers instant mind-blowing pumps sending you down the road to freaky muscularity. Now you know why they’re saying

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Qtraining

By Jason Cohen

& quality running shoes ..

legit houdia ..

Running shoes are so expensive these days. Can you lead me in the right direction so that I know what to look for in terms of quality.

A good pair of running shoes can be an important investment that can vary in style and function. When deciding to buy shoes makes sure you are purchasing the shoes for the right activity. Running shoes are manufactured for specific ac-tivity. When shopping for running shoes you should not look at the fancy designs but the functionality and durability of the shoe. The best women’s running shoes are designed to give the feet control, stability and cushioning. Finding the perfect pair of running shoes is part science and part art, with a healthy dose of research thrown in. There are many dif-ferent running shoes today; there are those that can be used on grass, mountain trails and on tar. The majori-ties of running shoes are development and produced so the shoes can be used on side-walks or road surfaces because this is where many of the runners run today.

The shoe should have about a thumbs’ width of space more than the full size of the feet. The middle foot area should have a secure and comfortable resting place beneath it. Also, be sure to try on both shoes. On many people one foot is usually bigger than the other foot. Inside the shoe is a stiffened cup encasing the toes known as the box, or block? The place over the toe is called the vamp, the opening near the toes is called the throat of the shoe.

Shoes that are well made have the ability to provide a rubber sole that can give good traction while an athlete is in motion, this will reduce the chance of getting injured. Shoes with motion control are especially recommended for athletes’ with flat feet or over pronator. Give serious consideration to buying a motion control running shoe if you wear orthotics or have

flat feet. A shoe with motion control is a good stable shoe to choose.

Just like many of the advanced technologies like ipods, cell phones the running shoe has technically evolved in the marketplace. Running shoes are very im-portant for the runner, it helps with balance and the runner needs a great shoe to absorb the shock to the leg and the shoe needs to be strong to handle the impact when the runner is running. Running shoes are designed for sporting activities. Runners benefit from the combination of cardiovas-cular and aerobic activity. Buying a good pair of running shoes is very important, in general running shoes should be replaced every �-� months, the new running shoes come in many different styles. At the top of

this list was clear-ly a high-quality pair of running shoes. The key components of a perfect pair of running shoes are

cushioning, stabil-ity and durability. Most of the com-mon injuries when shoes are not fit properly are pains in the knee, arch pain which is under your foot and a sharp pain the heel.

I need to lose a few pounds for sum-mer, but really don’t have 2 hours a day to get to the gym, any suggestions?

You can lose weight if you really wanted to. You just need to make a com-mitment to yourself to eat less and exercise more. Most people think that exercising

awill take up a lot of their time because they always think in terms of going to the gym and burning 2-� hours while trying to burn some calories.

But it does not have to be like that.You don’t have to go to the gym on a

regular basis to lose weight. Really? Well, provided you think out of the box and do some aerobic type exercises near your home - like sprinting up your stairs!

Stair Sprints are perfect for sculpting the legs and back. If you’re looking to build a shapely bum and strong thighs, then you should really try this exercise. The muscles in your feet also get a good workout from this and gain more endurance.

On top of that, you get an excellent aerobic workout without wasting precious time travelling to the gym and back.

Here’s how to do this simple yet effective and time saving exercise the right way:-1) Find a save and airy stair case to start your exercises.2) Run up and down the flights of stairs

between several floors; the more stairs you cover, the better your workout will be. �) Start small, even if you’re in a good physical condition. Do four floors twice up and down. If you’re very overweight or are doing it for the first time, this will do for starters. �) Give yourself time to build up to two repetitions. Try to do two repetitions every other day for two weeks. �) After the first two weeks, increase to three or four repetitions. Don’t push

yourself too hard though. If you can’t do four at first, then do three. Then, as time passes, you should gradually increase the repetitions in your routine. This is how you can increase your endurance and to work your muscles progressively harder.

Just a word of caution : be real careful going up and down the stairs. You don’t want to trip up or miss a step and end up spraining your ankle or get other serious

injuries.Most of all, do this in moderation

until you get the hang of it. It is no doubt one of the best exercises you can get for free!

I want to try Hoodia, but I’ve heard that there are so many counterfeit products out thereHow do I know if what I am buying is legit?

In the mad rush to lose weight, we of-ten tend to purchase counterfeit medication rather than genuine products. This scenario is applicable to Hoodia as well. Owing to the immense popularity of this weight loss medication, several companies are indulg-ing into production of counterfeit diet pill. In fact, sale of counterfeit Hoodia diet pill is on the rise. These counterfeit products contain harmful products like saw dust which can be detrimental for your health

Hoodia diet pill contains an extract p-�7, which is derived from Hoodia Gor-donii cactus like plant. This cactus-like plant matures after every �-7 years, with the appearance of purple flowers. This long period of maturity makes the availability of Hoodia scarce, contributing to yet another reason for production and availability of counterfeit diet pills.

Non-availability of a FDA approval is another disadvantage which makes it difficult to determine the authenticity of the product. The reason it is a herbal supplement, it can’t be endorsed as per the FDA guidelines.

Differentiating between the original and counterfeit Hoodia diet pills can be quite a difficult task. Only by means of an independent laboratory testing, can one identify between an original and bogus diet pill. But not everyone can do so.

To make sure you buy original prod-ucts, follow a few tips such as:

* Always make sure that the ingre-dient at the back the container includes Hoodia Gordonii as it s chief ingredient, as it the plant from which P-�7 is derived.

* Ensure that seller of this medica-tion has a CITES certificate, which is an authorization of selling genuine Hoodia products.

Stay vigil, while you buy Hoodia diet pill because only a genuine product can facilitate effectual weight loss.

stair sprinting ..

Natural Muscle July 2007�0

fitness solutions

... Mak Attack Style!

By Laura Mak, MS, CSCSIFBB Fitness Pro

Contest Advice 4 Calcium 4 Terrific Triceps 4

revealed

Contest AdviceQUESTION:I am getting ready for my second figure contest ever. I am qualified for Nationals because I placed �th last year and I want to know if I should do Nationals (which falls after my second show). Nancy P. -. Florida

ANSWER:That is an excellent question. A national level contest is very stiff competition. It is in your best interest to place in the top three at a medium sized national qualify-ing show and/or top five at a large national qualifying show. This will give you a bet-ter idea of the competition you will be facing at the next level. If you jump into the national level too soon you risk being overlooked the crowd. Instead, I would pick two to three other shows, that are about two to three weeks apart, fine tune your body and make an outstand-ing impression at those shows then proceed to the next level. Re-m e m b e r t o t a l k with the j u d g e s after each show and get their feed-back.

Calcium QUESTION:Why do I need to supplement with calcium in my diet? Rhonda F. - Maryland

ANSWER:You really only need to “supplement” if you are not getting enough in your daily diet. Studies show you can get calcium – �

servings from low fat yogurt or milk. Ac-cording to Harvard study, people with low calcium in their diets have more calcium in their smooth muscle cells and that can lead to artery constriction and raise blood pressure.

Terrific Triceps QUESTION:I am trying to tighten the back of my arms, triceps, and I am doing lots of dips and press downs. Am I missing something? Shelly I. – Michigan

ANSWER:Try adding a few arm variations using the tricep extended over the head. You can use a cable and rope to do overhead exten-sions. Also, using dumbbells in one hand extended straight above the head. You are using different parts of the tricep on each

of these movements.

For more informa-tion and tips

visit Laura-Mak.com . Yo u c a n sign up for the FREE Newslet-t e r a n d download

your FREE ebook gif t ,

“9 Most Com-mon Fitness Myths

Revealed!” The Mak Attack Fitness Newsletter is

a weekly ezine for the health conscious fitness enthusiast who wants to feel good on the inside and look great on the outside. If you have a question you would like answered in an upcoming issue, please email me at [email protected]. The exercise outfit pictured is avail-able at MakAttackFitness.com

p Bikini Bite p Shoe Polish/cleaner p Extra Cds Of Your Music p Safety Pins/scissors/sewing Needle And Thread p Hair Ties/ Bobby Pins / Hair Spray Nail Glue/polish p Whatever You Are Using For Your Tan p Rubber Workout Bands p Lotion That Has A Sheen Effect On The Skin p Vaseline-for your front teeth (helps you keep that smile) p Sole Grippers For Heels p Cover-up That Matches Your Skin p Curling Iron/hair Dryer/mirror/all Makeup/hair Products p Warm Ups p Mini Towel p Jewelry/extra Earring Backings p Extra Stones And Material GlueThis Is In Case Some Of Your Stones

Fall Off Your Outfit.

p A Little Cooler p Icy Cold For Sore Muscles Back Up Cos-tume And Suits pCamerap Carry Professional Photographs And/or Business Cards So That People Can Get A

Hold Of You.

CONTEST bAG ESSENTIALS

Natural Muscle July 2007 �1


full body workout

bY GINA OSTARLY / PHOTOGRAPHY WALT OSTARLY

without leaving your desk!

So you think you are too busy to get the body you dream of? Guess again. To the right, you will find 8 sure fire steps to success!

Between work/marriage/three children/competing and the rest of what life throws my way, it’s easy to say “I have no time for the gym” But if you have 30-45min 3-5 days a week I am here to share one of my workout secrets with you Gina’s 9 steps to success), I hope you enjoy the below workout as much as I enjoyed putting it together for you.

workout attire not

required

Natural Muscle July 2007 ��

full body workout

chair dipsBegin with your hands behind you on the edge of your chair, legs straight and feet on the floor. With elbows close to your body and back straight, lower your torso untill elbows are roughly a �0deg angle, and shoulders are slightlystretched. Push your body back up in the same posture to the starting position....repeat.

chair push-ups beginner & advancedMake the classic push-up a little different by placing your hands on the chair, torso straight and bend at the elbows to lower your body toward the chair, youo will notice the angle will engauge you core ***note: beginners place knees on floor.

chair lateral raisessit on chair with abdominals contracted, hold dumbells with your arms straight out to your sides shpulder level palms facing down. Lower dumbells till your arms touch your sides then return to starting position...repeat.

chair punch-outssit on end of chair hands in a boxing ready position (as pictured) alternate with each hand a slow punch-out while rotating the dumbell then return to the starting position....repeat.

chair dumbell reverse leg liftsStand facing back of chair, placing hands on chair for balance. With feet shoulder width apart place a small �lb dumbell in crease of back of knee, bend leg upward to hold dumbell in place, raise and point toe toward ceiling as pictured...repeat for 10-1� reps then switch legs...repeat.

chair squatsStand in front of chair with feet shoulder width apart, toes slightly flared out. Keep head forward, back straight and feet flat on the floor with equal distribution of weight through forefoot and heel. Squat down untill hamstrings are parallel to the floor, and rise back up to starting position...repeat 10-20 reps.

office chair flutter kickssit in your chair with arms at your side griping the chair with abdomen contracted (not pictured) extend legs straight out in front of you then begin an alternating flutter motion...do a 1-2-�-1, 1-2-�-2 and so on for 20reps

chair upright rowWhile extending one leg behind you lean forward on chair with dumbell in one hand and leaning on chair with the other. With head facing forward and dumbell hand hanging naturally hanging toward the floor slowly raise dumbell toward chest then return to starting position...repeat

chair upright row

chair squats

chair punch-outs

chair flutter kicks

chair push-ups chair lateral raiseschair dips

Natural Muscle July 2007��


Bodybuilders Do

to Mess Up Their Eating

HabitsSkip La CourSuccess/Life CoachSix-Time National Bodybuilding Champion

It doesn’t matter how effectively, ef-ficiently, and consistently you train in the gym. If you don’t back up what

you do there with sound nutritional practices, your results will be severely compromised. The way you eat will either make you or break you.

Some bodybuilders sure do make some stupid mistakes when it comes to their eating habits! Okay. I admit that “stupid” might be a little too harsh of a word to describe some of the most common eating challenges many bodybuilders face, but I bet it got your attention, didn’t it?

Oftentimes, the mistakes we make when it comes to nutrition are simply the results of bad information. That bad information leads to compromised results. Compromised results lead to frustration and overwhelm. It’s very difficult to make gains and enjoy the

process when you are confused and overwhelmed, isn’t it? In order to create a profound impact to help you

get the results you really want, I’ll use the word stupid to describe these nu-tritional stumbling blocks. Hopefully, I’ll make enough of an impression upon you and motivate you to make the necessary changes. This equation will take you from the physique that you are settling for today to the amaz-ing one you are determined to earn in the future:Awareness + Effective Strategies + Commitment = Results

I want to first make you aware of what you are currently doing. How can you possibly make the improvements you want if you don’t know where your efforts are being compromised? You can’t. Besides, many of the inef-fective strategies you’ve been taught

Awareness + Effective Strategies + Commitment = Results

have been passed along from body-builder to bodybuilder; from training partner to training partner; and even

from inter-net message board to inter-net message

board -- all of whose originators had the best intentions when they offered their advice. If you want to make improvements, you must be aware. When you start using more effec-tive eating strategies, you’ll make the best use of your time, energy, and effort. If you are on a regu-lar training and eating program, then you are probably already committed to becoming the very best bodybuilder you can be. Am I right? Making the commitment to follow the effective strategies outlined is a critical component of this equation. I want you to channel that energy while using winning solutions and adopting

an empowering mindset. I’ll offer ef-fective nutritional and mental

strategies in this article that will produce re-sults.

When you create awareness

of what’s currently taking you off track, employ more effec-tive eating strate-gies, and use the commitment you already have, you’ll give yourself the very best chance to proven improved

results. Here are what I have found to be the common m i s t a k e s m a ny bodybuilders make when it comes to their eating habits:


Stupid Order of PrioritiesYou must place a very high priority

on the way you eat if you want to take your physique to the next level. The way you eat is far more important than the way you train. You’re in the gym for about an hour a day. It’s what you do during those other 2� hours of the day that are going to make the biggest impact on your progress.

Stupid Misunderstanding of Simple Mathematics

You must burn more calories than you eat if you want to lose body fat. It doesn’t matter if almost all of the food you eat is good, healthy food, you must burn more than you eat or you’ll get fat.

Stupid Quests to Find the “Perfect” Diet

Stop looking for the “perfect” diet. Nothing worth having in life comes without some sacrifice. Eating the way you must to build the body you want will be no exception. In the long run, it’s the challenges that we face that makes what we have rewarding. How enjoyable would life be if everything was easy? When you start adhering to a particular eating regi-men, anticipate the discipline, sacrifice, and discomfort that comes with the pursuit of any worthwhile goal.

Stupid Eating Plans That Are Too Difficult to Follow

Keep your diet simple. That way, you’ll give yourself a better chance to follow through and ultimately achieve successful results. If you must make your diet more complex, do so on the weekends only.

Stupid Food DistributionEat smaller, more frequent and well-

balanced meals spaced evenly throughout the day. Your body will use the nutrients in your food more efficiently. You’ll build more muscle and prevent body fat this way.

Stupid Pre-Workout Eating Plan that Leaves the Muscles Starving for the Nutrients They Need to Grow

If you want to make sure you pre-serve as much muscle mass as possible, you should start eating a small protein-

based meal with high-gly-cemic carbohydrates before every one of your weight training and cardiovascular training sessions.

Stupid Post-Work-out Eating Plan That Doesn’t Start the Muscle Recovery Process When It’s Most Needed

You should consume a small meal comprised of a high quality protein source and high-glycemic carbohydrates immedi-ately after your weight training and cardiovascu-lar training workouts. Doing so will protect the muscle you’ve already earned and immediately kick the massively-important muscle recovery process into gear.

Stupid Carbohydrate Avoidance

Carbohydrates serve as an essential part in the muscle-building process. In-stead of trying to eliminate carbohydrates altogether, you should make sure you are eating the right types of carbohydrates at the right times of day. High-glycemic car-bohydrates (potatoes, simple sugars) are best before and after your workouts; low-glycemic carbohydrates (like vegetables) are great throughout the rest of the day.

Stupid Unrealistic Expectations

Be patient. If you are not getting the results you want with your diet, you’ll need to raise your standards. You either need to do a “little more of this” or a “little less of that.” You may also need to make these changes for a longer period of time.

Stupid Blame GameDon’t blame your diet when you

aren’t getting the results you want. Take 100 percent responsibility for your success and failure. Just about any eating program can be effective if you follow though on a consistent basis. If you aren’t getting the results you want, assume that the problem is in your approach.

Remember, you will not start getting big until you start thinking big!


Bodybuilders Do

to Mess Up Their Eating

HabitsVisit Skip La Cour’s website at www.skiplacour.com

Take your physique to the next level by ordering Skip La Cour’s new DVD Packing On Muscle! Max-OT Style. This two-disc, four-hour long training, instructional, and motivational DVD presentation includes a complete week of training (explained in great detail and jam-packed with perceptive insights), additional exercises that were not included in the training week, instruction and video footage of cardiovascular training, inspirational action training segments, assorted detailed and unique “next level” tips, contest footage, and a one-hour live nutrition seminar.

The six-time national champion takes you into the gym as his virtual

training partner for an entire week of workouts. You won’t just see the highlights. You’ll see every set and every repetition. Additionally, La Cour’s informational nutrition seminar addresses the critical component of phy-sique development that other bodybuilding DVDs just don’t deliver.

If you want to pack on slabs of muscle in the shortest period of time, Skip La Cour’s Packing On Muscle! Max-OT Style is for you! The two-disc, four hour DVD set is only $��.�� (plus $�.�0 shipping and handling; Total $��.��; International orders add $17.�0 shipping and han-dling; Total $�7.��).

Order online at www.skiplacour.com. Credit card orders call 1-�00-��-0��. Or, send check or money or to: Skip La Cour 712 Ban-croft Road #2��, Walnut Creek, CA �� USA.


�� Natural Muscle July 2007

by: Pz

pz’s perspective

are you in it

phot

o by

Bill

y th

e K

id TO WIN IT?

He’s gone from champion on the ice rink to champion on the dance floor. Five-time Olympic medalist Apolo Anton Ohno can now add a trophy of a different sort to his

impressive collection. The Mirror Ball, which more closely resembles a disco accessory from Studio �� than a prize for achieving excellence, is no less reward-ing, according to Ohno, compared with all his other victories.

The truth is, whether or not he came out on top, he still considered himself a winner. That he was able to put himself out there in a very foreign arena and not only flourish but master the skills required to succeed was one incredible feat. It just so happens he DID win the whole enchilada, but finishing in first for Apolo was merely the icing on the cake—which, harmoniously, happened to coincide with his 2�th birthday.

For this athlete, dancing wasn’t his thing. He was used to the pressures of competing on the world’s big-gest stage—The Olympic Games—but that never in-volved standing upright and graceful doing a Tango or a Waltz or a Cha Cha Cha. Swapping skates for shoes of another variety Apolo was in for a quite an experi-ence. He was so far out of his comfort zone until it took weeks before he finally felt like he knew what he was doing.

But he made a commitment to give it his all. He was determined to take it to the limit. He was in it to win it.

Like Soap Operas and Sit-coms, it looks like Re-ality Shows are here to stay and have become part of the regular television programming landscape. What started out as a passing fancy is now an accepted part of pop culture. Not since, what I consider to be the original reality show—MTV’s, ‘The Real World,’ have I paid much attention to the genre-like crop that have followed. As a writer and journalist, I mostly keep plugged into entertainment, news, and trends through reading and the internet. I can probably recite the who’s who of Survivor and American Idol and the cast of quirky characters who have paraded their wares on Heidi Klum’s Project Runway, or sang up to Tommy Lee on Rock Star: Supernova, but could never actually qualify for inclusion in the Nielsen Ratings. Unlike

millions of rabid fans, I’ve not watched an entire episode of Simon and company. I have seen small snip-pets by mere accident or because I wanted to catch a per-formance by a visiting guest, like Bon Jovi or Gwen Ste-fani.

When it came, how-ever, to this new concept of celeb-rity-types dancing in competition with profes-sional ball-room danc-ers, it was something I found intriguing. Having never been a ballroom dancer myself, a friend of mine was, and I know how extremely difficult learning the steps to the dances can be. This is demanding stuff. In addition, the fact these celebs must train in a relatively short period of time to some complex and complicated choreography and present it to a national audience was worth a look. What appeared to be a hokey and totally ludicrous idea turned out to anything but. Now in its fourth season, ‘Dancing With the Stars’ is a ratings hit and surprising-ly has produced some fascinating moments of fun and enjoyment. Not all the participants are Fred Astaire or Ginger Rogers, but they sure give it a whirl and often at their own expense.

So this season’s heart throb, Apolo Ohno, took on the challenge and emerged on the other side of 10 weeks the victor. The field of competitors was the strongest ever. Lady boxer, Laila Ali, and former boy band pop-star Joey Fatone were just a few of Apolo’s formidable opponents. He wasn’t always the best or performed the perfect routine, but he put his best foot forward with pep and panache and impressed many while doing so. When he was knocked or criticized by the judges, he listened, learned, and took their sharp words to spur him on to improve the next time out. Eventually, he knocked their socks off and was rewarded with those elusive and cov-eted perfect scores.

What inspired me most about the golden short-track speedster was the way in which he approached the competition—his attitude. His professional partner and trainer, the adorable and talented Julianne Hough, was an unexpected task master, cracking the whip with a petite body and a baby doll voice. She knew what Apolo was capable of and set the bar high enough to reach, then gave him the tools and confidence to reach it, then jacked it up a little higher as the stakes grew and grew. Self-assured but never arrogant, he met ev-ery challenge with gusto and enthusiasm and always gave Julianne her just props for helping him perform to his ultimate potential. My guess is Apolo approaches

“You put your mind to something, you give 100 percent, sacrifice and dedication--anything is possible.” -Apolo Anton Ohno

�7Natural Muscle July 2007

You’ve been hurt. Your heart has been broken.

Your world is about to come unglued.

What do you do now?

In Pz’s upcoming book, CLub SHATTEREd,

You’ll find the answers.

To order your personalized autographed copy email Pz:

[email protected]

NOW AVAILAbLE!

To read an excerpt and to order online simply log on to naturalmuscle.net

every challenge in his life in a similar fashion. When he throws his hat (or better yet his shoes) in the ring, he’s in it to win. What about you? What is going on in your life that has you excited? Are you doing what you love? Are you giving it your all? What are you IN right now? And ask yourself, are you in it to win it?

Pz’s Pointers on WinningNo half-stepping—If you go into something without having your whole, complete, entire heart and soul in it, chances are it won’t work and you won’t get the favorable outcome you were seeking. You can’t stick your big toe in the water and expect to swim a winning race. You can’t show up once in a while at the gym and expect to build a winning body. You can’t devote your attention here and there to your partner and expect to create a winning relationship. You must jump in or dive in or muscle your way into the pool of life to achieve the maximum life has to offer.

Draw from your foundation-- The last thing Apolo would have wanted was to look bad in front of his dad, his athlete friends, and his fans. He knew he’d have to prepare with the same in-tensity he devotes to his skating to get the most reward from the experience. And prepare he did. He drew from that foundation in skating and from the philosophy and discipline he had long followed in the sport he loves. He applied something already learned and engrained to something new and yet to be discovered.

I am fortunate to have a foundation in teaching, and one in counseling. I draw from that foundation in everything I do. I apply those skill sets to other facets of life and to help craft and create other successes. Look to what you already know to help you with what you are eager to achieve. One will align with the other in a perfect flow. Don’t reinvent the proverbial wheel. Draw from your foundation and your strengths as you move forward with fresh and exciting goals.

If you fall down, get back up—No better example than the recent Ms USA, Rachel Smith, and the slip streamed ‘round the world. As we have all seen by now, during the evening gown part of the Ms Universe pag-eant, Rachael had an unfortunate slip where her entire body went up in the air and came crashing down hard on her cute little butt.(Ouch, poor thing!) Talk about fast on her feet. Rachel popped right up and with that huge smile and pleasing stride didn’t miss a single beat, as though it had never happened. Rachael might have finished �th overall, but comes in first, hands down, in the grace under fire cat-egory (not to mention the regrettable and inappropriate booing she had to endure from the insensitive and rude crowd in Mexico). Often we will be faced with try-ing circumstances when we are not shown in the best light. Things don’t always go smoothly and stuff hap-pens. Meeting those times head on, with the class and dignity, like Ms USA did, is the only way to go when things go awry.

Be open to take on new challenges—New any-thing is scary. (Yes, maybe it looks like I said that backwards-- I didn’t.) When you are faced with taking

on something brand spanking new you have no frame of reference and it’s easier not to take it on at all. It’s always easier to stick with a sure thing or what is com-fortable. Dancing for Apolo was new, it was hard, it was scary; yet, he said yes. Is there a dance you have yet to say yes to? Is there an opportunity looming large overhead or sitting quietly in a corner waiting for you to recognize and say yes? Take that risk, take that chance. Be open to life and it will open itself to you.

Share what you know with others who are willing to learn—It was Julianne, Apolo’s partner, who he looked to for instruction of the dance moves and the choreography necessary to compete. From the clips of

their practice sessions together, it was obvious Julianne was not only a fantastic dancer in her own right, but had a special way of sharing what she knew with an eager and willing participant. She drew upon all her talents and knowledge and planted the seeds for Apolo to suc-ceed at something that might have seemed out of reach. Many of us have expert skills like Julianne that we can share with others. Don’t be stingy with your gifts. Don’t keep them all to yourself or use them only for selfish gain. You have been blessed with abilities no one else has in quite the same way. Pass them on to those who can benefit

most. Share your gifts wherever and whenever you can to enhance or enrich someone else’s life.

Trust those who know more than you and are willing to share—Life is one continuing, evolving, growing, blooming, promising process. There is much to know and even more to learn. The world is full of people who will know more about this, that, or the oth-er, than you. In Apolo’s case, he was perfectly matched with a partner whom he trusted and knew would only steer him in the right direction. He didn’t fight her lead. He didn’t question her authority or try and impose his ego in the process. He trusted her. What he took away from the competition was more than a trophy. Surround yourself with individuals you can learn from and who are willing to share. Become a listener, an observer, a student when the opportunity is there to learn.

Meet each hurdle as it comes—During the 10 weeks of competition on DWTS Apolo was training for events in his beloved sport of speed-skating. This left him with fewer rehearsal and training days in comparison with other contestants. A lesser guy might not have been up for the task. This didn’t deter Apolo from his goal. He even had his lovely partner, Julianne, join him in Milan, where they were able to squeeze in a few valu-able hours of training around Apolo’s skating schedule. Where there’s a will . . . Some of us give up before we even get started. Some of us give up at the first sign of trouble. Some of us give up when the going gets too tough. Some of us give up too damn soon. Listen up. Life happens. Problems will arise. They do and they will—I promise. It’s an ebb and flow. The key is to meet each hurdle—big and small—high and low—where ever it appears. Like David and Goliath—knock that sucker out with your slingshot and get on with it.

See yourself as a winner--- I can tell you what I know. It is a simple premise. You can’t be a winner un-less you can first see yourself as one. That doesn’t auto-matically make it so; however, it just means it’s the first step in the journey towards a winning existence. On the flip side, if you can’t envision yourself in that win-ning light then you certainly don’t have to worry about your life ending up in the winner’s circle—it won’t. Apolo Anton Ohno is a winner, in part, because he sees himself as such. Beyond that first all important step, he puts the other necessary parts into motion: hard work, dedication, perseverance, talent, skill, enthusiasm, and a zest for the job at hand. It’s his winning formula. He’s in the game of life to win. Today is the day for you to decide how you see yourself. Today is the day to affirm you are a winner, too.

Pz is the author of Club Shattered. She is a motiva-tional writer specializing in the area of relationships and the human condition. Contact Pz with ideas, questions, or feedback: [email protected] Visit her website www.pzpower.com


Maggie Diubaldo, 2006 WNSO Pro, FAME Champion

Available at

www.SlimquickExtreme.com † Based on a comparison of total methylxanthine content per day of all other weight-loss supplements for women, no product was stronger. * Based on the results of a randomized, double blind, placebo controlled clinical trial evaluating an acute dose of key ingredients in Slimquick Extreme™ on changes to resting and exercise energy expenditure.

** Results not typical. Regular exercise and proper nutrition are essential for achieving your fat-loss goals. Individual shown has been remunerated. ©2007 SLIMQUICK LABORATORIES. All rights reserved.

NENEWEW!W!

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6 HARDCORE WAYS FOR WOMEN LOSE WEIGHTAt SLIMQUICK LABORATORIES (the makers of Original SLIMQUICK™ and SLIMQUICK EXTREME™), they weren’t about to settle for throwing together a few of the hottest new ingredients in a trendy little pill. They were bent on formulating a new hardcore female fat-loss supplement that help serious women lose weight 6 different ways.

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The SLIMQUICK EXTREME formula is strong enough for a bodybuilder, but formulated specifically for you. Of course, a solid diet and training plan are an essential start, but for a woman to get truly lean and tight, SLIMQUICK EXTREME is the next important step.

Designed for Female Athletes. Not men.


By Danielle Nagel, APCA The Fit Gourmet© Personal Chef/ Fitness Professional Nutrition & Natural Health Consultant

The Fit Gourmet

Summertime usually means plenty of picnics, barbecues, grilling out and tailgating!

The food at these events can often be very high in fat and calories.

Try some of the recipes below this summer and share them with your family and

friends. Not only will you have fun and enjoy good food, but you will cut down on

fat and calories, and help your heart at the same time!

healthy grilling tips. Grill veggies instead. Muscle meats (red meats )like beef, chicken or fish pose the largest risk of forming cancer-pro-moting heterocyclic amines (HCA’s) when grilled. These compounds, called HCAs (heterocyclic amines), have been shown to cause tumors in animals and possibly increase the risk of some cancers in humans.

Try grilling marinated vegetables on skewers, a grilling tray or wrapped in foil. Other healthy barbecue choices are veggie burgers, pizza, tofu, or quesadillas. Grilled fruit makes a sweet, healthy dessert.

Marinating meats before grilling may significantly reduce the amount of HCA’s.

Trim the fat. Choose lean, well-trimmed meats to grill; they have less fat to drip into the flames. Remove the skin from poultry. Avoid high-fat meats such as ribs or sausages.

Pre-cook meats, fish and poultry in the oven or microwave, then briefly grill for flavor.

Keep meat portions small so they need only spend a brief time on the grill. Skewered kebobs cook the fastest.

Fix the drips. Avoid letting juices drip into the flames or coals, which causes smoke and flare-ups. Use tongs or a spatula to turn foods, instead of piercing meat with a fork. Covering the grill with punctured aluminum foil, not placing meats directly over coals and keeping a water spray bottle on hand (for control of flare-ups) are other ways to reduce drips.

Flip frequently. Recent research has found that cooking ham-burger patties at a lower temperature and turning them often accelerates the cooking process, helps prevent the formation of HCA’s and is equally effective in killing bacteria.

Remove all charred or burned portions of food before eating.

Ingredients:1/� cup light mayonnaise1/� cup drained sun dried tomatoes packed in olive oil2 tablespoons chopped fresh thyme, or two teaspoons crumbled, dried thyme1 tablespoon chopped fresh oregano, or one teaspoon crumbled dried oregano1 teaspoon salt1 teaspoon ground black pepper1/� cup plus three tablespoons Zinfandel (divided)2 tablespoons olive oil1 teaspoon grated or minced fresh lemon zest� large fresh Portobello mushrooms, stemmed1-1/2 pounds ground chuck2 shallots, finely chopped2 teaspoons ground cumin1/� teaspoon ground cayenne� round focaccia rolls or onion rolls, splitVegetable oil for brushing the grill rack1� arugula leaves� ounces creamy mild goat cheese

Fire it up

Directions:Prepare open grill for moderate direct heat cooking. In a small bowl, combine mayonnaise and tomatoes; set aside.

In cup, stir together thyme, oreg-ano, salt and pepper. In a medium bowl, whisk one-tablespoon of the spice mixture with 1/� cup wine, olive oil and lemon zest; re-serve remaining spice mixture for use in patties. Add mushrooms and turn to coat with marinade; set aside.

In a large bowl, combine reserved spice mixture with ground chuck, remaining three tablespoons wine, shallots, cumin and cayenne. Shape into four patties.

When fire is ready, brush grill with oil. Drain mushrooms, reserving marinade. Place mushrooms and patties on rack. Grill mushrooms, brushing frequently with marinade and turning once, until tender, five to ten minutes. Grill patties, brushing frequently with marinade and turning once, until done. During the last few minutes of cooking, place rolls, cut side down, on outer edge of grill until lightly toasted.

Spread sun dried tomato mayonnaise on cut sides of rolls. Top each roll bottom with four arugula leaves and a patty. Spread each patty with a quarter of the cheese. Top each with a mushroom, then the roll top. Recipe makes four servings..

Portobello Burger

with healthy summer recipes!


Cranberry Baked Beans Ingredients: Vegetable cooking spray 2 (1�-ounce) cans kidney beans, drained½ cup chopped green onions ½ (1�-ounce) can jellied whole-berry cranberry sauce½ cup chopped green pepper 1 teaspoon ground ginger2 (1�-ounce) cans vegetarian beans 1 teaspoon dry mustard

Directions: 1. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add green onions and green pepper; sauté until tender. Add vegetarian beans and remaining ingredients; stir well.2. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes. Makes 1� (1/2 cup) servings. vNutrient value per serving: 1�2 calories, 0.� g fat, �0� mg sodium Source: Cooking Light Cookbook 1��

Low Fat Potato SaladThis recipe is a healthier version of potato salad. It is delicious and creamy. It has a taste of the old fashioned potato salad.Ingredients: � medium potatoes 1 1/2 cups fat-free mayonnaise 1 tablespoon vinegar 1 tablespoon yellow mustard 1 teaspoon salt 1/� teaspoon pepper 2 celery ribs, chopped 1 medium onion, chopped

Directions: Cook Potatoes, let cool. Combine with celery and onions. Mix together mayonnaise, vinegar, mustard, salt and pepper. Pour over potato mixture and combine to coat the vegetables. Refrigerate.

Asian-Style Grilled Vegetable SkewersIngredients:One ear of corn, cut into � piecesFour large, white mushrooms� fresh shittake mushrooms1 red bell pepper, seeded and quarteredTwo small yellow summer squash, halved lengthwise1 small red onion, quartered1/� cup low-sodium soy sauce1/� cup rice vinegar2 tablespoons olive oil2 tablespoons mirin or Japanese rice wine (optional)

Directions:In a large self-sealing bag, combine corn, mushrooms, bell pepper, squash, onion, soy sauce, vinegar, oil and if using, mirin. Seal bag and turn to coat vegetables evenly. Refrigerate at least one hour or overnight.

Thread vegetables onto four skewers, reserving marinade. Place skewers on hot grill and grill until evenly browned, turning frequently and brushing with marinade as needed to keep vegetables moist, five to ten minutes. Recipe makes four servings.

1� servings 1/2 cup �� min 1� min prep Change to: cup US Metric

some healthy sides!


great obliques routine on the

next page

muscleology series

By Eric Hoult B.S., Pro BodybuilderSpecial Feature: Tracy HansenPhotos by StevenMartine.com

obliquetrainingEven though your home may not be

the best place to do your every day workout routine. Make it the place

you can workout if you happen to miss the gym because of a busy day. Keep a few things at home in case you need some ex-ercises to do: ab ball, bike, running shoes, roller blades, a set of small free weights etc... Having some type of activity to do at home will keep you on track with your works and a lot less stressed about missing a workout at the gym.

This months special feature is Tracy Hansen from Shawnee, KS. Tracy main-tains a very busy schedule between work and her fifteen year old son Jake, and still finds time to workout � times per week. Full Body Circuit training & cardio � times

a week and only cardio on the fourth day. During her workout routine Tracy trains one set of abs in between each set of her main body parts. Example: Chest/Ab, Biceps/Ab, Tricep/Ab etc... Each set of Abs will consist of between 12-2� reps per set.

In this kinesiology segment we are taking a look at the muscles in the side abdomal region. I will focus on three parts of the oblique region: reOblique internus, Oblique externus, Transversalis muscle. This segment will help supply you with the proper information, to help your existing workouts.

The exercises that we will cover are as follows:

Oblique Ball Crunches Lying Oblique Side Crunches Elevated Crunch Twist Side Cable Crunches.

In these different exercise we will cover muscles that are emphasized (Heavy & Moderate), execution, form, muscelol-ogy, and the anatomy of each exercise. Re-member to always start out light and slow when attempting any exercises in these articles. Always consult a professional trainer, if you are having any problems preforming these exercises. Proper tech-nique with moderate weight will always give you better results apposed to heavy weight with sloppy form.

Until next issue’s segment, make time for your health & fitness goals. Be Moti-vated, Positive and Committed to make changes to your Mind, Body, and Spirit.

Natural Muscle July 2007�� Natural Muscle June 07

Emphasized Muscles:Heavy use: Oblique Externus, Oblique Inter-nus, TransversalisModerate use:Rectus Abdominis

Muscle Position and Execution:q Sit on ball with feet shoulder widthq Lay back on the ball until your shoulder blades touch q Open arms out to the sides of your head, and keep your hands should be open on side of your headq Step 1& 2- Keeping arms tight, take a breath before being movement, crunching straight up on the first 1/� part of the movement.q Step �-Start twisting your torso towards one side, use elbow to help guide you towards the opposite knee, start blowing out your air q Step �-As you reach the up right position crunch your Oblique down as you bring your elbow towards your knee, blow out all your air as you finish movement and repeat

Tips and Form:q Make sure you have good balance before you start movementq Keeping your arms and hands in an open positionq Blowing out the air at the top of each rep is extremely important q Make sure to due this movement slow and tightq Both the working and stretching phase of the movement should be done in a controlled fashion

Oblique Ball Crunches Elevated Crunch Twist

Emphasized Muscles:Heavy use: Oblique Externus,Oblique Internus (This muscle is worked more during twisting movements of the torso), TransversalisModerate use: Rectus Abdominis

Muscle Position and Execution:q Off set your feet slightly (Left elbow up Left foot splitting the right)q Stay tight getting a good stretch in the starting positionq Step 1-Keep tension on torso and crunch elbow towards floor using your sideq Step 2-Use a slow tempo and blow out air at the bottom of each movementq Step �-Pause at the top and bottom of each movementq Step �- Repeat steps 1,2,�

Tips and Form:q Do not pull on your head during crunch-ing side movementq Use a light weight that allows you to control the movement in a slow tempoq Try to shift more of your body weight on the side that you are holding the cable

Side Cable Crunches

Muscleology: The Abdominal muscles perform a

three different actions. I. If the pelvis &

thorax in a fixed position, they com-

press the abdominal by constricting

the cavity of the abdomen. II. If the

pelvis and spine are fixed, these

muscles compress the lower part of

the thorax region. III. If the thorax is

in a fixed position the muscles act to

draw the pelvis upwards.

ObliquesTRAINING


obliques

Natural Muscle June 07 ��

Muscle Anatomy: The Oblique external is positioned on the side of the abdomen and is the largest and the most superficial of the three muscles. It is a thin, broad muscle that covers the entire side of the abdomen, and ties into the serratus magnus and a portion of the latissimus dorsi. It fibers run in a line downwards and backwards. Oblique internal is thinner and smaller than the oblique external and lies beneath it. It’s fibers run downwards and away from the rectus muscle. The Transversalis muscle is the most internal flat muscle of the abdomen, and lies directly beneath the oblique internal. It’s fibers run downwards and inwards horizontally inserting into the liea alba.

Emphasized Muscles:

Heavy use: Oblique Externus,Oblique

Internus (This muscle is worked more

during twisting movements of the torso),

Transversalis

Moderate use: Rectus Abdominis

Muscle Position and Execution:

q Lying flat on your back, legs elevated

on flat bench, keeping feet together

q Keep hands open on both sides of your

head

q Step 1-Crunch and slightly twist right

elbow towards left knee

q Step 2-Blow out your air when you

reach the top of the movement

q Step �- Slight pause at the top of move-

ment and repeat steps, and switch sides

Tips and Form:

q These should be done at a moderate

tempo

q Remember not to pull on your head

when doing this movement

q Keep both arms opened up during this

exercise

q Always keep feet and legs together dur-

ing this movement

Elevated Crunch Twist

Emphasized Muscles:Heavy use: Oblique Externus,Oblique Internus (This muscle is worked more during twisting movements of the torso), TransversalisModerate use: Rectus AbdominisMuscle Position and Execution:q Lying on your side with leg slightly bentq Extend bottom arm out to give your torso supportq Step 1 Bottom leg straight and elbow pointed towards the ceilingq Step 2 Bend top leg up to a �0 degree angle and bring your elbow towards kneeq Step � Blow out air at the top of the movement, and pause at the topq Step � Repeat Steps 1 thru �

Tips and Form:q Very important to keep your arms tight and do not pull on your headq Do reps in a controlled fashion, paus-ing at the top and the bottom of each movement q Blowing out the air is very important in order to fully activate the Obliques

Lying Oblique Side Crunches

TRAINING


Veggie-Scramble made with VIRGIN COCONUT OIL!

The Benefits of using Virgin Coconut Oil...

As a neutraceutical, it provides health beneftis be-yond its basic nutritional value as evidenced in popula-tions throughout Asia and the Pacific....As listed by Bruce Fife, coconut oil: improves digestion, provides quick en-ergy, improves insulin secre-tion and utilization of blood glucose, improves calcium and magnesium absorption for the development of bones and teeth, aids in the absorption of minerals and fat soluble vitamins, supports healthy thyroid function, supports and aids the immune system, makes skin smooth and soft, reduces the need for essential fatty acids, and helps to protect the body from free-radical damage.

But, will coconut oil really help you lose those extra pounds? The medium-chain fatty acids found in coconut oil help to speed up metabolism, promoting weight loss. Since these fats are sent directly to the liver, instead of circulating in the blood stream, they are converted into energy rather than being stored as body fat. Those suffering from hypothyroid-ism may be pleasantly surprised by the kick-start coconut oil provides to their sluggish metabolism. A list of references on studies dealing with metabolism rates and consumption of coconut oil can be found in Dr. Fife’s book, The Healing Miralces of Coconut Oil.

When you make the switch to coconut oil, there are some basic guidelines you should follow. First and most important, stay away from the hydrogenated varieties. The process of hydrogenation creates the trans fatty acids (TFAs), which have been proven to cause the elevated levels of cholesterol in the blood, which can lead to heart disease. These substances are not present in natural extra virgin coconut oil. Virgin coconut oil should smell mildly of coconut; the others don’t. Also, avoid the term “bleached” and “deodorized” as the processes used to bleach and deodorize may add undersirable chemi-cal components to the oil. Once you have selected a clean, natural oil, try to consume three to four tablespoons per day. This is a therapeutic doesage and should provide your body with enough lauric acid to really give your immune system a boost.....be sure to store your coconut oil in a cook, dark area. You may refrigerate your oil if you like, but it is not necessary to maintain freshness.

nutrition in thekitchen with gina ostarly

The Miracle Fat-Burner

photos by Walt Ostarly


Veggie Scramble

p 1 tablespoon Virgin Coconut Oilp 1/� cup onion, mincedp 1/� cup tomatoes, dicedp 1 cup eggbeater all whitesp 1 tablespoon milk, cream, or plain almond milkp Salt p Black pepper

1. In a small pan, melt the coconut oil. Add the onions and sauté until tender. 2. Next, add the tomatoes, stir and sauté for 2 minutes. �. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste. �. Pour eggs into the pan and scramble lightly.Serves 1-2


mass building training principles

Simple Bodybuilding Diet and Workout Tips To Get You

Ripped For Summer

Summer Workout RoutineIf you are looking for a routine to

go along with your diet in order to be in perfect bathing suit or bikini shape, then there is no need to worry. Once you imple-ment all of the diet tips above, you will be able to use the workout below regardless of the level you are in (workouts that yield the same amount of results are provided for all levels). Add to these workouts the determination required to follow them and I guarantee that you’ll make dramatic changes in your physique from week to week.

WORKOUTSThe body is split in 4 workouts that are to be performed 4 days a week:

Workout A – Chest/BackWorkout B – Quads/AbsWorkout C – Arms/CalvesWorkout D – Hamstrings/Shoulders

You can do Workouts A on Monday and B on Tuesday while Workouts C & D are performed on Thursday and Friday respectively. If you have good recupera-tion capabilities, and the time to train more often, you can do � days on and 1 day off (which is the way in which I perform them when I use this routine).

The workouts are very fast paced in nature. Exercises were selected based on their ability to recruit the maximum amount of muscles fibers and paired in such a way that it will be possible to per-form the routine even in a crowded gym.

We will be using giant sets, which are � exercises performed one after the other with no rest in between sets. You will only rest �0-�0 seconds before starting the next round. Once you complete the first giant set for the recommended amount of sets, move on to the second one. With

Summer is finally here! In places like Florida the rising temperatures kindly remind us of that fact. Around this time,

the focus for most of us becomes losing fat in order to display the gains made during the months of bulking up so

that we can show off those abs at the beach.

As a result, many bodybuilders begin their quest for that magic training routine that will get them shredded in no

time. However, without a properly designed diet that emphasizes fat loss, no bodybuilding training routine will give

you the definition that you are looking for.

this method of training and at the amount of repetitions that are being prescribed, growth hormone levels will increase which in turn will facilitate fat loss. In addition, because the workouts are fast paced in nature it will also have an aerobic effect which will help you to lose fat faster and allow you to minimize the use of extra aerobic activity.

Cardiovascular exercise is optional but highly recommended if you would like to achieve even faster results. The optimal time to perform cardiovascular exercise is first thing in the morning on an empty stomach or right after the workout as both of these times, glycogen levels (carbohy-drates stores in the muscle and liver) are low and thus enables the body to access fat stores more efficiently. You can use your off days for cardiovascular activity and the more advanced can even do it on training days as well. The best forms of cardio are walking (walk at around �.�-� MPH) and the elliptical machine.

BEGINNER

If you have never lifted before or are coming back to the gym after a long layoff, then you are considered a begin-ner. Please do not attempt to skip into the more advanced routines in order to try and achieve quicker results. Because you have never lifted before (or have not lifted for a while) your body will respond as quickly as humanly possible to this program. This workout has the right amount of volume to produce the fastest results without causing excessive soreness or injury. Moving to a more advanced and higher volume routine at the beginner stage will only cause exces-sive soreness that will impair recovery and possibly injury.

Weight Training Instructions: Start the workout with only 1 set of 1�-1� rep-

By Hugo Rivera, BSCE, CFT

1. Ensure that you eat 6 times a day (once every 2-3 hours): In this manner, your blood sugar remains stable, cravings are minimized, energy and metabolism are maximized, and muscle gets fed constantly.

2. Eat the right amounts and types of protein: To figure out your protein needs, multiply your bodyweight by 1.2 and that will give you the total protein grams you need to consume per day.

Divide that number by � and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the � meals, no more than � should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post workout meal, no more than 2 other meals should be liquid ones.

3. Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your body-weight by 0.� and that will give you the total grams of carbs you need to consume per day. Divide that number by � and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are em-phasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable.

4. Eat your vegetables: A diet high in fibrous carbs not only helps to suppress

appetite, slow down the release of the other nutrients and increases the absorp-tion of the protein you ingest, but also cleans your system and increases your metabolic rate (as the body has to work hard to process the vegetables). No need to count vegetable grams. As long as they are the green leafy type such as broccoli, green beans, and lettuce, you can have as much as you want at any meal (except the post workout one as at this time we do not want the vegetables to slow down the absorption of the nutrients).

5. Consume your essential fatty acids (EFAs): These fats are highly important for general health, muscle protection and for fat loss! A deficiency of these and not only energy levels will suffer but you will also encounter issues gaining muscle and losing fat. 1 Tablespoon of Flaxseed Oil with any meal or protein shake (except the post workout one as at this time we do not want the fats to slow down the absorption of the nutrients) once or twice a day will cover your EFA requirements.

6. Drink your water: Properly hydrate yourself as water is needed for muscle building and fat loss to happen optimally, in addition to creating a feeling of fullness that helps when one is dieting. Shoot for a minimum goal of half of your bodyweight in ounces of water per day.

7. Up Your Carbohydrates over the weekend: Over the weekend, increase your carbohydrates to 1.� times your body-weight in order to prevent your metabolism from getting used to the diet. This time, divide that number by � and consume the carbohydrates over Meals 1-�. Try to ensure that Meal � is no later than �:00 pm so that no starchy carbs are consumed after that time.

Lose Fat With These Bodybuilding Nutrition TipsThe tips provided below will help you create a meal plan that will complement your workout efforts and thus enable you to lose fat and get ripped in no time:

In No Time


etitions. Concentrate in performing each exercise with perfect form using a weight that allows you to perform no more than 1� repetitions and no less than 1�. The last repetition should be challenging but not impossible to achieve. After � weeks, move on to two sets of 1�-1� reps. At this level, stick to the � day a week version of the routine.

Cardiovascular Exercise Instructions: 20 minutes of walking at a comfortable pace on Wednesday and Saturday.

INTERMEDIATE (� Months To 1 Year of Consistent Training)

Weight Training Instructions: Start the workout with � sets of 1�-1� repetitions. Concentrate in performing each exercise with perfect form using a weight that allows you to perform no more than 1� repetitions and no less than 1�. The last repetition should be challenging but not impossible to achieve. After � weeks, increase the resistance for all exercises and perform � sets of 10-12 reps. At this level, if you want to weight train more often, then you can do a two days on, one day off version of this routine.Cardiovascular Exercise Instructions: �0 minutes of walking or elliptical ma-chine at a comfortable pace on Wednesday and Saturday. If you’d like to perform ad-ditional cardiovascular activity, then do �0 minutes prior to Meal 1 on training days or 20 minutes if you decide to do it right after the workout.

ADVANCED (Over 1 Year of Consistent Training)

Weight Training Instructions: Start the workout with � sets of 10-12 repetitions for Giant-set #1 and � sets of 1�-1� for Giant-Set #2. After � weeks, increase the resistance for all exercises and perform � sets of �-10 reps for Giant-Set #1 and � sets of 10-12 repetitions for Giant-Set #2. At this level, you can train as much as � days on, one days off. It is highly recommended if you choose this version that you make use of supplements like creatine and glutamine in order to boost your recuperation capabilities. Around 10 grams of Branched Chain Amino Acids right after the weight training workout are also recommended.Cardiovascular Exercise Instructions: �0 minutes of walking or elliptical ma-chine at a comfortable pace on Wednesday and Saturday. If you’d like to perform more cardiovascular activity, then do �0 minutes prior to Meal 1 on training days or �0 minutes if you decide to do it right after the workout.

WORKOUT A -MONDAYGiant Set #1

p Incline Dumbbell Press

p One Arm Dumbbell Rows

p Flat Dumbbell Press

p Incline Flyes

Giant Set #2

p Wide Grip Pull-down to Front

p Reverse Grip Close Grip Pull-downs

p Push-ups

p Bent-Over Rows

WORKOUT B - TUESDAYGiant Set #1

p Medium Stance Squats

p Wide Stance Squats

p Leg Raises

p Crunches

Giant Set #2

p Lunges (press with toes)

p Leg Extensions

p Modified V-Ups

p Knee-Ins

WORKOUT C - THURSDAYGiant Set #1

p Incline Dumbbell Curls

p Lying Dumbbell Triceps Extensions

p Close Grip Bench Press with Dumb-

bells

p Hammer Curls

Giant Set #2

p Concentration Curls

p Overhead Dumbbell Triceps Exten-

sions

p Standing Calf Raises (Toes In)

p Standing Calf Raises (Toes Out)

WORKOUT D - FRIDAYGiant Set #1

p Stiff Legged Dead-lifts

p Lying Leg Curls

p Lateral Raises

p Bent-Over Laterals

Giant Set #2

p Dumbbell Lunges (Press with heels)

p Seated Leg Curl

p Dumbbell Shoulder Press

p Upright Rows

Summer Workout Routine

About The Author

Hugo Rivera, About.com’s Body-

building Guide and ISSA Certified

Fitness Trainer, is an internationally-

known best-selling fitness author of

over � books on bodybuilding, weight

loss and fitness, including “The Body

Sculpting Bible for Men”, “The Body

Sculpting Bible for Women”, “The

Hardgainer’s Bodybuilding Hand-

book”, and his successful, self pub-

lished e-book, “Body Re-Engineering”.

You can visit Hugo Rivera at www.

bodybuilding.about.com, at www.

HRFit.net, and his new site www.los-

efatandgainmuscle.com.

A few last thoughts ..Once you go through the full six

weeks, just do 1 week of Active Recovery which will consist of one full body workout on Monday and Thursday consisting of 1 basic exercise of your choice for each muscle group performed for � sets of 1� repetitions (1-2 reps shy of failure) and resting �0 seconds in between. Cardiovas-cular exercise can be performed on the off days for �0 minutes. After this week, you may start again on Week 1 and you can feel

free to change the order of the exercises in order to confuse the body.

Since you will grow stronger over these six weeks, once you start the program again, your weights should be heavier than the ones you used before.

If all you want is to lose fat and firm up for Summer, these diet tips and training routine will do the trick. Try these out and that awesome looking summer body will be yours in no time.


Don’t Mess with our Chocolate!!Would chocolate containing trans fats and sugar substitutes taste as sweet as the

real thing? Hershey Co. and other candy makers say yes. The Chocolate Manufacturers Association, whose members include Hershey,

Nestle SA and Archer Daniels Midland Co., has a petition before the U.S. Food and Drug Administration to redefine what constitutes chocolate. They want to make it without the required ingredients of cocoa butter and cocoa solids, using instead arti-ficial sweeteners, milk substitutes and vegetable fats such as hydrogenated and trans fats.

“They are trying to pull one over on us,” said Cybele May, �0, publisher of CandyBlog, on which she has encouraged more than 200 people to write the FDA to protest what she calls “mockolate.” “What they are asking for is permission to confuse

the consumer for what we readily accept as chocolate.”

Gary Guittard, fourth-generation owner of Guittard Chocolate Co., wants to keep chocolate from the dark side, too. He has enlisted the support of high-end companies such as billionaire Warren Buffett’s See’s Candies to fight the big chocolate makers.

“The process of this thing going through, it wasn’t transparent, and it needs to be brought out into the light,” said Guittard from his San Francisco home.

In a grass-roots campaign, Guittard set up the Web site “Don’t Mess With Our Chocolate,” which contains a link allowing people to write to the regulator before the public comment period ends today. Brad Kinstler, chief executive officer of Carson, Calif.-based See’s, is siding with Guittard in the confections controversy.

“If the margarine manufacturers could call their product butter instead of being required to call it margarine, wouldn’t it strike the consumer as being odd?” said Kinstler, whose company sold �0 million pounds of sweets last year.

Hershey, the largest U.S. candy maker, says that broader labeling is needed to keep up with changing consumer tastes. ...

Assemblywoman Sally Lieber (D) has introduced a bill to ban diacetyl use by 2010. The chemi-cal is an artificial butter flavoring most commonly used in microwave popcorn. Numerous studies have found links between the chemi-cal used by flavor workers and a rare disease called bronchiolitis obliterans. For those of you who aren’t 2000 yr old Romans, that means that the bronchioles and some of the smaller bronchi are obliterated by masses made up of fiberous tissue. It’s like sticking marbles into the networks of tubes in your lung that connect fresh air to the alveoli, the little sacs where oxygen and carbon dioxide are exchanged with the blood. As you Romans can imagine, that’s haud sanus. According to the WaPo, flavoring manufacturers have paid out more than $100 million due to health lawsuits. An excellent case study and background to this whole mess can be found at Defending Science.

Many people will remember a fa-mous TV ad where a woman races to her washing machine, fabric softener in hand, only to arrive just as the wash ends. This woman who “forgot to ad the fabric softener” was actually doing herself and her family a favor.

Although they may make your clothes feel soft and smell fresh, fabric softener and dryer sheets are some of the most toxic products around. And chances are that the stagger-ing ��.� percent of Americans who use common commercial detergents, fabric softeners, bleaches, and stain removers would think twice if they knew they contained chemicals that could cause cancer and brain damage.

So how could products with pretty names like Soft Ocean Mist, Summer Or-chard and April Fresh be so dangerous?

The chemicals in fabric softeners are pungent and strong smelling -- so strong that they require the use of these heavy fra-grances (think �0 times as much fragrance) just to cover up the smells. Furthermore, synthetic fabrics, which are the reason fab-ric softeners were created in the first place, do not smell good either when heated in a dryer or heated by our bodies ... hence the

need for even more hefty fragrances.

In other words, remove all the added fragrance that endears people to fabric soft-

eners and -- like the cliché wolf in sheep’s clothing -- the real smells of the chemi-cal-laced fabric softener and the synthetic fabrics they were designed around may prompt people to shoot their laundry ma-chines and be done with it.

Are “Soft” Clothes Worth It?

The Toxic Danger of Fabric Softener and Dryer Sheets

Here is a list of just some of the chemicals found in fabric softeners and dryer sheets:

*benzyl acetate: Linked to pancreatic cancer

*benzyl Alcohol: Upper respiratory tract irritant

*Ethanol: On the Environmental Protection Agency’s (EPA) Hazardous Waste list and

can cause central nervous system disorders

*Limonene: Known carcinogen

*A-Terpineol: Can cause respiratory problems, including fatal edema, and central

nervous system damage

*Ethyl Acetate: A narcotic on the EPA’s Hazardous Waste list

*Camphor: Causes central nervous system disorders

*Chloroform: Neurotoxic, anesthetic and carcinogenic

*Linalool: A narcotic that causes central nervous system disorders

*Pentane: A chemical known to be harmful if inhaled

At any one given time there are probably a couple hundred thou-sand dryers running, spewing toxic chemicals into the air we breath.

MICROWAVE POPCORN -THE NEW ASbESTOS

The Wise Consumer

�2 Natural Muscle July 2007

Women’s Tri-Fitness & Men’s Obstacle Course Challengelas

vegas

preview!

Viva Las Vegas! The Women’s Tri-Fitness & Men’s Obstacle Course World Challenge is back in Las Vegas, July 1�-1�. Held at the prestigious Monte Carlo Resort and Casino, this ultimate fitness challenge brings together �00 top

athletes from around the world to engage in fierce competition as they demonstrate their strength and creativity. Scaling the 10 foot wall, 1� foot cargo net and racing through the 1�0 yard obstacle course, athlete’s will also sprint, jump and bench press their way through the Fitness Skills segment. Female athletes may elect to participate in the choreographed Fitness Routines and the Grace & Physique rounds. Witness these athlete’s amazing physiques which are a natural, dazzling by-product of their pure commitment to disciplined, regular training. In 1��7, founder and promoter Al Rosen had a dream of women competing in an event which promotes a healthy and attainable challenge. With a lifelong commitment, interest and range of experience within the realm of sports, fitness and physical educa-tion, Rosen began developing, implementing and expanding a dynamic and evolving fitness event, the Women’s Tri-Fitness. The event is known for its inviting variety, energy and intensity; also as a competition that breeds warmth, camaraderie and mutual respect among its participants.“We are neither bodybuilding, nor gymnastics. We are our own sport. Our average competitor is a �� year old mother of two. We just happen to have fantastic looking athletes who under-stand exercise and nutrition, thus over �0 of our women have graced covers of magazines such as Natural Muscle, Oxygen, Women’s Tri-Fitness Magazine, etc. They get to play “Barbie doll” during the Grace & Physique on Friday morning and turn into “GI Jane” on the obstacle course Friday night. They are neither anorexic scare crows nor steroid freaks; these are role models for their children,” stated promoter Rosen. The Children’s Fitness Challenge was founded to promote self esteem and confront obesity, diabetes, etc with today’s youth. “Hundreds of children have grown to love the challenge,” says director Bernadette Schimnowski. It will become a part of the program this year in Las Vegas as it will be sponsored by The Rock Foundation, Dany & Dwayne (The Rock) Johnson. During the last 10 years the Tri-Fitness has held events and camps in Tampa, St. Petersburg, Miami Beach, Clearwater Beach, Washington D.C., Hermosa Beach, Orange County, CA, Orlando, Dallas, Atlanta, Lancaster, PA, and Las Ve-gas. “The event will continue to expand as we welcome all women, men and children who yearn for a healthy, attainable competition and challenge,” states Rosen.For more information on these events, see www.womenstrifit-ness.com, www.theultimatefitnesschallenge.com, and www.childrensfitnesschallenge.com

10 YEARS–WE’VE ONLY JUST BEGUN!

��Natural Muscle July 2007

Women’s Tri-Fitness & Men’s Obstacle Course Challenge

10 YEARS–WE’VE ONLY JUST BEGUN!


Interview and photos by: Dr. “Coach” Atherton

72 Natural Muscle April 07

Born: Born, raised and lives in New England

Marital Status: Married for 16 years!

Children: One 14 year-old son

Education: Degree in Fashion Merchandising

and certified personal fitness trainer

Age: 40

Height: 4’11”

Weight: 96-103lbs

welcome to my

world!

Sherri McCall-Varick

I meet and shoot

impressive people: talented, educated, witty, generally beautiful

and almost certainly hardworking and industrious. Many come with interesting

stories and a few have great stories. Once in a while there is a great story that is FUNNY to tell. As

you read Sherri McCall-Vucick’s story, I promise you a genuine belly laugh. I had tears in my eyes imagining

the scene and her emotions as the fitness crowd responded. FIND IT!By the way, Sherri is the REAL DEAL - a repeat national fitness champion who shows no sign of resting on her laurels. I caught up with Sherri and her husband, Bill, in Hollywood. When Sherri won her second national championship earlier in Miami, Bill, unabashedly, went on stage in the middle of the presentation, hugged and kissed his wife - I snapped the pic and immediately wanted to know more about this couple. I contacted them with the request for an inter-view and a shoot. They answered and I am pleased

to have the Vucicks in MY WORLD. My name is Coach A, Welcome to MY

WORLD!

Sheri Mc-Call-Vucick

B o r n ? P i t t s b u r g h Pennsylvania

M a r i t a l Status? Mar-ried with 2

��Natural Muscle July 2007

What do you consider your greatest triumph(s); achievements/award(s) Next to winning both Fitness Universe titles 200� and 200� my family is my greatest achievement What do you do for a living? I am a business owner with my husband Bill Vucick “Ultimate Fighting and Fitness” (www.ultimatefightin-gandfitness.com) a personal training and mixed martial arts school in Pittsburgh Pennsylvania. How/Why did you get involved in fitness?Since competing in gymnastics when I was younger, I found myself missing the competitive edge: pushing myself, setting goals and working to reach them! Little did I know how much this experience would change my life! Favorites: Favorite book is anything that educates me on fitness and nutrition. Favorite movie is GladiatorFavorite cheat-food is Buffalo wings drenched in blue cheese...! Who influenced you the most?Every athlete and their drive to achieve more out of life is so inspiring I could never choose just one; but the one I admire the most is my husband, he is the most hard working and dedicated person I know. I couldn’t have accomplished so much without him.My mom, she has been my role model growing up and I wouldn’t be who I am today without her. What did you think about your first competition? I had a lot to learn! But I knew it was for me! Who do you want to emulate? Anyone who has the guts to challenge himself physi-cally and mentally! How do you want to be remembered as an athlete? I want to be remembered as someone who inspired others to get involved and as someone who helps others achieve their personal goals. What is the funniest thing that has happened to you in sports? In my first fitness competition I was asked the question in the finals, “if there is something you could change about the competition, what would it be?” It was my first show. I had only taken 2 weeks to prepare for it. I didn’t know much about the competitions. I didn’t answer the final question and walked right off the stage. Personally, I didn’t think it was very funny - but the audience loved it! What traits do you value the most? Someone who has good morals and ethics coupled with the determination to never give up and never quit learn-ing. What do you see that is good in Fitness today? I am pleased to see more �0, �0, and �0 year old women are getting involved in fitness - anyone at any age or fitness level can get involved! Fitness gives each competitor a

welcome to my

world!

Sherri McCall-Varick

chance to showcase strength and beauty. Today, we have more opportunities than ever before in fitness. What needs to change in Fitness today? I wish it could be reach a wider group - more publicity, so the younger generation could learn the valuable lessons of fitness and carry these healthy tools into adulthood. What would you like to say to the reader of NMM? If you can dream it you can achieve it!What is your passion? My family is my passion and teaching them with hard work and dedication anything is possible. Do you have any other comments? I hope my story will inspire you to go and get what you want out of life - anything is possible if you work hard enough! Also, I have teamed up with my costume designer and we are working with athletes to meet their fitness needs.

I f you would like to get your routine choreographed and/or fit-ness costume/sportswear outfit, as well as bikinis, done by the costume queen Kathleen Elizabeth, please Contact me [email protected] or visit my website www.sherimccallpgh.com _ What 10 things would you bring with you to live on a desert island?My family (�) a cell phone, protein bars, bottled water, a Walkman, coffee (can’t live without it), flashlight, and lighter. If you had a magic wand and could instantly change some thing about your life, what would it be? That is easy! I would meet my husband sooner! Tell me something about you that I don’t know? I am terrible at keeping up with the housework!


The success that I enjoyed as a bodybuilder can be attributed to my training and to the diet that I followed throughout my career.

I started using the diet secrets that I am going to share with you as a teenager and adjusted them through my career to meet my specific needs. This diet is magical and consists of the utilization of naturally occurring, raw products and first foods such as colostrums, raw goat milk, honey, fermented vegetables, and organic meat. I had learned a great deal of knowledge from a farmer where I grew up in Hartville/Uniontown Ohio, This man’s name was Mr. Yoder an old farmer who had taken me under his wing as a youngster and gave me the advice for eating healthy, the way God intended us to eat! Mr. Yoder was of the Amish community and very rarely did the Amish socialize with the outside people... I met Mr. Yoder while riding my bike to football practice I was about nine years old, I use to wave at him as he worked on the farm as I rode my bike by. One day He stopped me during my ride to practice and asked me where I have been since he hadn’t seen me riding by during the week to football practice, I told him that I had been sick, my stomach was bothering me and I had a sore throat.. Mr. Yoder said, “I can help with that”. He asked me to come with him to his farm, and a s we walked to the

barn yard he said “do you know why you are sick? Because you need good live cultured food in your GUT to help kill the bad bacteria that’s in your stomach making you sick and the good bacteria I’m about to give you will make you better.” I then asked, “how do you do that?” As we talked Mr. Yoder went over to the Barn door and pulled out a tin cup that was hanging on a hook, he then took his rag, wiped it out and went over to one of his goats and proceeded to fill the cup with the goat’s milk.. He then handed it to me and told me to drink this goat milk and it will make you well again and keep you healthy and from getting sick again.. I looked down at the cup of goats milk and said, “you’ve got to be kidding me!” Mr. Yoder stated,” no, this milk has live cultures in it to keep you healthy. God created this goat’s milk in its natural form for its Kid (New Born) to build up his immune system so he won’t get sick during his infant stage.” I took his advice and drank the milk. Not bad I thought a little bitter unlike regular milk and it had a little twang to it. Good though..

Then I said, “What about my sore throat?” Mr. Yoder

went into the house and brought out a

mason jar with a whole honey comb in it . It

looked dirty, not like the clear stuff

we buy at the store that have no living cultures in it. He said, “Eat some of this for the next few days and let me know how your throat feels.” He told me to have a piece �x a day and eat it all. To make a

long story short it worked and tasted great! As the years went on I learned more and more about live cultures, organic vegeta-

tion, canning techniques for fermentation and the importance of growing these crops without the use of pesticides, and chemi-cal fertilizers but using only manure. By keeping everything organic as God created it full of live cultures you can keep your GUT clean… Mr. Yoder’s words stuck in my head to the point that I incorporated these live cultured foods into my daily lifestyle ever since. Through my use of specific whole foods I maximized my nutrient absorption and my body was able to utilize all of the nutrients that I was feeding it. You all know that bodybuilders take in huge amounts of protein and should know that your body cannot absorb all of the ingested protein due to the buildup of mucus in your intestinal tract from fast foods, sodas, and a lot of the foods we eat everyday . We don’t realize that these foods poison our digestive tracts, which is where all of our body’s health is determined. The build up of mucus is due

to acid and food chemicals that are in the foods we eat causing bad bacteria buildup, causing the digestive tract to protect it’s

lining with mucus buildup so we don’t destroy the digestive tract with ulcers.

My story starts when I was a teenager. I was preparing to take the world record in the squat. During a practice, �7� lb squat I fractured the entire left quarter of my L-� vertebrae. I suffered from sever sciatica and was im-mobilized for �-7 months. After this time the physicians that were treating me told me that I would suffer from the pain for the rest of my life and that I would never compete again in bodybuilding or power lifting again due to the massive amounts of damage to my spinal column. I refused to give up my career and started

seeking alternative methods for repair-ing my body. I went back to the success I had with my body as a child and the healing methods that consisted of live sauerkraut, colostrums, yogurt with live cultures, reishi mushrooms, raw honey and all organic vegetation and meats in order to maximize the absorption of all the nutrients that I was consuming and to heal my body. Approximately one year later I was competing for and achieved not one, but two world record bench press lift. �7�lb. and �10 lb consecutive lifts at age 1�. Five months after this I entered and won the teenage National Bodybuilding Championship teen Mr. Florida and teen Mr. USA. I attribute my success to my training, my nutritional choices, my faith and the mentoring of such greats as Mr. Yoder, Dr. Fred Hatfield, Dr. Mauro Di Pasquale and the Master Blaster himself, Joe Weider.

FOR COMPETING naturallyDIET SECRETS

This article is about my diet secrets; tips that I can share with you that

will benefit you not only in your performance as an athlete but also will

improve your overall health and longevity.

Throughout my career I listened to other athletes talk about their diets and their supplement use. I was amazed at how far off base they were in their quest for better physiques. The majority of the athletes neglected their digestive systems and therefore continued to spend money on foods and supplements that their bodies could not absorb.

By Eddie Robinson


to acid and food chemicals that are in the foods we eat causing bad bacteria buildup, causing the digestive tract to protect it’s

lining with mucus buildup so we don’t destroy the digestive tract with ulcers.

My story starts when I was a teenager. I was preparing to take the world record in the squat. During a practice, �7� lb squat I fractured the entire left quarter of my L-� vertebrae. I suffered from sever sciatica and was im-mobilized for �-7 months. After this time the physicians that were treating me told me that I would suffer from the pain for the rest of my life and that I would never compete again in bodybuilding or power lifting again due to the massive amounts of damage to my spinal column. I refused to give up my career and started

seeking alternative methods for repair-ing my body. I went back to the success I had with my body as a child and the healing methods that consisted of live sauerkraut, colostrums, yogurt with live cultures, reishi mushrooms, raw honey and all organic vegetation and meats in order to maximize the absorption of all the nutrients that I was consuming and to heal my body. Approximately one year later I was competing for and achieved not one, but two world record bench press lift. �7�lb. and �10 lb consecutive lifts at age 1�. Five months after this I entered and won the teenage National Bodybuilding Championship teen Mr. Florida and teen Mr. USA. I attribute my success to my training, my nutritional choices, my faith and the mentoring of such greats as Mr. Yoder, Dr. Fred Hatfield, Dr. Mauro Di Pasquale and the Master Blaster himself, Joe Weider.

FOR COMPETING naturallyThis article is about my diet secrets;

tips that I can share with you that will benefit you not only in your performance as an athlete but also will improve your overall health and longevity. As I stated above, my diet consisted mainly of organic meats and vegetables, raw honey, live yogurt, colostrums, and live sauerkraut. It may sound like something that you’d read on the cover of the National Enquirer but there are sound reasons for these food choices and scientific research that sup-ports these choices. To get the most out of your body you must put the best into it and the key is a clean GUT. This day in age it is hard to do. We have destroyed the soil in which we grow our foods by the utilization of harmful pesticides, the poor farming practices and the overabundance of environmental toxins. The soils and therefore the foods grown in the soil no longer have the crucial microorganisms that are necessary for proper nutrient ab-sorption. The foods above are designed to replenish and promote the growth of the beneficial bacterium that are found in our digestive systems.

Throughout my career I listened to other athletes talk about their diets and their supplement use. I was amazed at how far off base they were in their quest for better physiques. The majority of the athletes neglected their digestive systems and therefore continued to spend money on foods and supplements that their bodies could not absorb.

Remember that most green vegeta-tion is either Shelf ripened or ship and is not even ripe when picked and has not completely attained its peak nutritional values. Here are a few live culture foods that I key on.

-Raw sauerkraut- carrots, beets, red cabbage… facts Live- no vinegar 2-�x daily

-Colostrum-�x daily-Organic Goat’s milk-1 cup daily

-Yogurt w/ Live cultures-2x weekly-Raw honey-1x daily on organic oatmeal

-Fish-Omega � eggs

-Living fermented foods

Anything that could enhance digestion I keyed on. Are you taking handfuls of

pills all day long? What is the use if they aren’t being absorbed?

These live cultured foods enabled me to heal at a remarkable rate along with aid-ing my body with proper digestion by hav-ing a clean GUT for maximum absorption of all nutrients and supplements that I was ingesting. It all begins in the GUT. I can’t stress this enough. A clean gut full of these

DIET SECRETSgood live bacteria will build you immune system by proper absorption of all ingested foods and vitamins by stripping the mas-sive amounts of mucus that has been built up from the everyday consumption of sodas and the high chemical induced foods we consume. By ingesting the foods with live cultures that I listed above I was able to be at he top of my game as a sports model and Pro athlete. For many years I kept my diet to myself as a secret weapon and never mentioned the food techniques that I used for maximum absorption of all foods and supplementation. The athletes that I spoke to and nutritionists that wrote for the publications were so off track with their diet and nutritional supplementation theories because they never keyed on the fact that the GUT lining (Small intestine) must be free of massive amounts of mucus build up for proper nutritional absorp-tion first! If this isn’t addressed then the nutritional values found in food and the expensive vitamins that you are taking cannot be absorbed properly. This should be the basis and the beginning factors with any nutritional program and should be a

lifestyle for everyone that wants to live a long life with a strong Immune system for longevity and a disease free body.

Here is the proof in a nut shell, During my twenty five year career as and athlete in Power lifting, Bodybuilding along with the grueling schedule of being a sports cover model for numerous publications I have had some serious injuries, not only the one that I mentioned as a teen when I crushed my vertebra and rebounded to break two world records, and over �� bodybuilding titles But I had serious injuries such as a torn: right pec, torn left bicep, injured left AC joint, torn right hamstring, along with numerous strains and sprains! This was the cost of lifting the huge weights every day during my pro career to keep my body at the top of my game. The key elements that I have listed above have enabled my body to heal at a remarkable rate without a lay off from training for long periods of time. My immune system was at 100% at all times. My healing rate was maxed by keeping my gut clean with the proper cul-tures that aided in the absorption of all food and supplementation that I was consuming giving me excelled cell growth and a clean healthy appearance that kept me 100% on the outside as in the inside.

For more information on Eddie Rob-inson go to www.eddierobinson.org and learn more about his secretes to be the best in the world as an athlete and world renowned sports model.

I looked down at the cup of goats milk and said, “you’ve got to be kidding me!”

RED BARON SALADThis version of beet salad with its Mango Lime Dressing and green pis-tachio accents is great. Its sweet, yet robust flavor with a hint of cinna-mon is an ideal compliment to its pleasing crunchy texture. Unlike most salads that taste best when made fresh the same day, this creation can be made a day ahead and still retain its exceptional flavor.

5 leaves romaine lettuce, torn 1 large or 2 small beets, peeled and coarsely shredded 2 medium carrots, peeled and coarsely shred-ded 1/8 small head red cabbage, shredded 1 large sweet apple, cored and diced 1/2 C. (120 ml) raw pistachios 1 recipe Mango Lime Dressing

Arrange lettuce on a large platter, and set aside. Combine beets, carrots, cabbage, apple, and pistachios in a large bowl and toss to distribute evenly. Add dressing, and toss well. Spoon salad over lettuce and garnish with an extra sprinkle of pistachios. Store left-overs in the refrigerator. Makes 3 to 4 servings.

MANGO LIME DRESSINGYou can always count on nature to come through with naturally sweet fruits that bathe a salad in luxurious flavors. This dressing couldn’t be easier. A quick whirl in the blender and it’s ready to serve.

1 large or 2 small mangoes * 1/2 C. (120 ml) water 1/4 t. ground cinnamon 2 T. fresh lime juice 8 dates Sea salt to taste

Wash mangoes. Stand them up vertically and cut from top to bottom on either side of the pit. Scoop out flesh with a spoon and put it into the blender. Remove any extra flesh clinging to pit, and add to blender. Add remaining ingredients and process to a smooth puree. Store left-over dressing in refrigerator. Will keep for 1 week. Makes about 1 3/4 cups (415 ml).*If mangoes are on the tart side, add more dates to sweeten.

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natural muscle - july 2007

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