natural muscle - june 2008

Natural Muscle June/July 2008 �

2 Natural Muscle June/July 2008 Natural Muscle June/July 2008 �*When combined with increased exercise and a low calorie diet. Results are not typical. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

If you’re truly hardcore and serious about adding slabs of thick, dense, striated muscle, you’ve probably tried every supplement imaginable. If you’re also like most, you’ve been burned when it came to the current crop of Nitric Oxide products on the market. Either they were proven scams in university studies like A-AKG-NO2 or they didn’t even include the ingredients that were listed on the label –evidenced recently by two of the leading brands in our industry getting busted with bogus ingredients! If you’re searching for skin-tearing pumps and mind blow-ing workouts, it’s time to step your game up with the NO Shotgun/ NO Synthesize stack. This stack contains super potent ingredients that other companies couldn’t use because of their lack of scientific sophis-tication. NO Shotgun and NO Synthesize are the absolute best pre-and-post workout supplements to ever be invented in VPX’s state of the art laboratories. Here are just a few revolutionary anabolic-boosting and cell-swelling ingredients that you’ll find in the next evolution of pre-and-post workout products – NO Shotgun and NO Synthesize:

1) COP™– Creatinol-O-Phosphate has been shown to have a positive effect on anaerobic glycolysis. By increasing an-aerobic glycolysis during your workout, you’ll have the nuts to crank-out more sets and force out more muscle-blasting reps, bringing you closer to that freaky muscularity you’re after! Further COP™ is highly resistant to conversion to creatinine and is far more effective than creatine alkalyn in this regard. NO Shotgun and NO Synthesize is the only pre-and-post work-out stack that contains Creatinol-O-Phosphate. NO Shotgun and NO Synthesize have the anabolic agents to both crank up intensity and send your muscles through hell and back to become bigger, faster and stronger!

2) Di Sodium Creatine PhosphateTetrahy-drate – is the other kick ass creatine compound stacked with COP™ and is another muscle maximizing compound of this potent “Double Barrell Stack! If you are serious about muscle-growth, you need to make sure you “bring it” every time you hit the gym. Every ball-busting rep of every set has to equal muscle growth and the only way to make sure you’re always kicking gluteus in the gym is to rely on the full spectrum of anabolic ingredients in NO Shotgun and NO Synthesize. The ingredients found in NO Shotgun and NO Synthesize will help make sure you’re crushing the weights during every session! And growing before, during and after your workouts!

3) BPOV – Bis Picolinato Oxo Vanadium is an extremely potent insulin-mimicking agent. Every bodybuilder knows that insulin is the most anabolic muscle-building hormone and for any product to even be considered a hardcore muscle-builder it has to include ingredients that increase insulin sensitivity. By forcing gly-cogen and other nutrients into your muscles, insulin makes sure that you remain in an anabolic state. NO Shotgun and NO Synthesize were developed to promote massive increases in insulin without the use of fat-inducing, high glycemic carbs! Look at the labels of the competi-tion and compare. If they’re loaded with sugar – they’re crap! Sugar’s for candy, not for hardcore muscle-mass!

References:1) Godfraind T, Saleh MM. Action of creatinol-O-phosphate on the contractil-ity changes evoked by hypoxia and ischemia in rat isolated heart. Arzneimittelforshung. 1984;34(9):968-972

2) Medhi MZ, Pandey SK, Theberge JF, Srivastava AK. Insulin signal mimicry as a mecha-nism for the insulin-like effects of vanadium. Cell Biochem Biophys. 2006;44(1):73-81

3) Stout JR, Cramer JT, Mielke M, O’Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working ca-pacity at neuromuscular fatigue threshold. J Strength Cond Res. Nov 2006;20(4):928-931

4) Eckerson JM, Stout JR, Moore GA, et al. Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. J Strength Cond Res. Nov 2005;19(4): 756-763

5) Van Loon LJ, Kruijshoop M, Verhagen H, Saris WH, Wagenmakers AJ. Ingestion of protein hydrolysate and amino acid-carbohydrate mixtures increase post exercise plasma insulin responses in men.J Pharm Pharmacol. Oct 2000;130(10): 2508-2513

6) Higashi Y, Yokogawa K, Takeuchi N, et al. Effect of gamma-butyrobetaine on fatty liver in juvenile visceral steatosis mice. J Pharm Pharmacol. Apr 2001;53(4): 527-533

4) Beta-Alanine Ethyl Ester HCI is a hyper-per-formance ingredient that delays muscular fatigue, making sure you to squeeze in every single rep of every mass-infusing set ensuring that the very last fibers found deep within your muscles have been attacked in your workout and are primed for maximum growth. Add-in its ability to radically increase whole-body creatine retention and there is no wonder why this ingredient is found in this ultimate mus-cle-building, pre-and-post work-out Nitric Oxide stack!

5) PeptoPro®– Casein Protein Hydrolysates are absorbed rapidly into the body – quickly beginning the growth cycle post workout. After pounding your muscles set-after-set, it’s the post-workout recovery that is going to give you the insane muscle-growth you’re after. PeptoPro helps stimulate the insulin receptors forcing glycogen and the nutrients needed into the muscle for repair and growth. NO Shotgun and NO Synthesize have been specifically engi-neered to maximize insulin sensitivity – harnessing the power of this anabolic hormone, all without the need of high glycemic carbs!

6) GBB - Gamma-Butyrobetaine is absorbed well within the body while being transformed into L-carnitine. This is extremely valu-able to the bodybuilder that is looking to keep within that anabolic, muscle-building zone because L-carnitine has been shown to elevate androgen receptor levels. Not only is this nitric-oxide stack going to help you get insane skin stretching pumps in the gym, it’ll help make sure you stay anabolic both before and after your workout.

While these ingredients are only a fraction of the best vascular-inducing, muscle-building ingredients found in NO Shotgun and NO Synthesize, once you experience the insane episodes of physical intensity, sets that seem like they can go on forever, and muscular pumps that are so powerful you’ll think your skin was ready to peel away, you’re going to wonder how you ever trained without this stack before. For more information on these and other amazing VPX prod-ucts, visit www.vpxsports.com or visit your local supplement shop and demand the VPX NO Shotgun, NO Synthesize stack!

WORLD’S ONLY BEFORE, DURING & AFTER WORKOUT STACK!

Natural Muscle 10-4-2007.indd 4-5 5/28/08 5:47:26 PM

� Natural Muscle June/July 2008 Natural Muscle June/July 2008 �

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† Willoughby D. S., & Wilborn C. Eight weeks of aromatase inhibition using the nutritional supplement Novedex XT: Effects on serum steroid hormones, body composition, and clinical safety markers in young, eugonadal males. International Journal of Sports Nutritionand Exercise Metabolism, 2007, 17, 92-108 © 2007 Human Kinetics, Inc. 1). Mendel, R., Ziegenfuss, T. and J. Hofheins. Effects of Acute SuperPump250 Administration and Resistance Exercise on DEXA-estimated Changes in Lean Mass: A Pilot Study, 2005. 2.) Ziegenfuss T.N.,Hofheins J.E., and R. Lemieux. (2008). Four weeks of Supplementation with SuperPump250 Increases Lean Mass and Muscular Performance in Resistance Trained Men. The Center for Applied Health Science Research. Fairlawn, OH 44333. *Ziegenfuss T.N., MendelR.W., and Hofheins J.E. Comparison of Purported Anabolic Supplements on Body Composition and Muscular Performance. Ohio Research Group. Wadsworth, Ohio 44281, USA. - Presented at the ISSN Convention in June 2006, Las Vegas, NV. (Neither the researchteam or The Ohio Research Group received any financial compensation from Gaspari Nutrition, nor do they endorse this, or any other Gaspari Nutrition product.) Visit www.gasparinutrition.com for all pertinent study data.

LET THE SCIENCE SPEAK FOR ITSELFSuperPump250™ – Potent Anabolic High Performance Stimulant CocktailThe Reigning KING of Dramatic Effects in the Pre-Workout CategoryResults of the 2 Independent Clinical Trials Conducted at Ohio Research Group1

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THE SINGLE DOSE STUDY1: Subjects using SuperPump250 ™added an average of 2 1/2 times more lean mass to their arms in a single dose than subjects that didn’t take the supplement, whilesimultaneously causing a significant decrease in their percentage of body fat –all in a single dose.THE 30 DAY STUDY2: In the recent double-blind, placebo controlled study using 30 trained athletes, subjects using SuperPump250™ for 30 days (compared to placebo group) showed a 947% greater increase in lean mass (with a remarkable 25.5 times greater increase in the lean mass of the arms!),a 234% greater increase in muscle performance, and a strong trendtoward a decrease in body fat compared to the placebo group.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Manufactured for Gaspari Nutrition • 501 Prospect St., Suite 107, Lakewood, NJ 08701 • Distributors Call 1.732.364.3777

Available at health and vitamin stores, gyms and select retailers around the world.

� Natural Muscle June/July 2008 Natural Muscle June/July 2008 �

8 Natural Muscle June/July 2008 Natural Muscle June/July 2008 �*When combined with increased exercise and a reduced calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

Q: Why has my fat loss been almost nothing using the top selling fat burners and only moderately decent even when ephedrine/caffeine fat burners were legal? The bot-tom line is that I want to see my abs fast.

A: Neither the caffeine/ephedrine stack nor today’s other top selling fat burners contain the super potent pharmaceutical grade (Hydroxylated) 11-hydroxy Yohimbine and alpha-Yohimbine. These potent fat loss agents target mid and lower body fat loss. It’s a scientific fact that the lower body and midsection contain dis-proportionately high levels of tiny signaling centers called “alpha receptors”. These nasty receptors create a metabolic fat burn-ing hormone blockade that prevent fat-loss signals from reach-ing problematic fat storing areas like the abdominal region. Even with diet and exercise you can still have a tough time shredding ab-dominal fat unless you address the “alpha” receptors at the bio-chemical level. Meltdown deactivates these receptors to stimulate site-specific fat loss in the abdominal area! This action is critical because it increases blood flow to the fat cells causing stubborn fat to be released into the bloodstream allowing it to be burned. Yohim-bine is one of the only substances that has this targeted fat burning effect in the body. Together, Meltdown’s new 11-hydroxy and alpha-yohimbine substances work in concert to exert a fat-burning effect for up to 8 hours! Imagine a supplement that burns fat fast for up to 8 hours — MELTDOWN really is THAT powerful! Consequently, your greatest chance of getting ripped abs is to incorporate the science of Meltdown into your diet and exercise program.

Q: How long does it take for MELTDOWN to work?

A: You will notice MELTDOWN’s effects immediately because it comes in a pharmaceutically-inspired BIOLIQUID® capsule. This allows Meltdown to be absorbed within seconds and to continue to burn fat for up to 8 hours! You may notice an overall “thermogenic” effect in as little as 15 minutes after taking MELTDOWN. With pow-erful fat loss catalysts like Methyl Synephrine, alpha-Methyl TTA, and the active isomer known as R-beta-Methylphenylethylam-ine, the sky’s the limit in regard to the speed and degree of fat loss that you will experience on Meltdown!

Q: What about losing overall body fat fast?

A: The University Study results pictured in the graph indicate that Meltdown boosts metabolic rate 350% higher than Ephed-rine and 67% greater than the highly researched combination of both and ephedrine caffeine! Until Meltdown proved to beat the ephedrine/caffeine stack, the EC combo was considered the greatest fat burning combination on Earth. Now the “Daddy of the Mac Daddies” and newly crowned king of fat burners is Melt-down. How fast can you lose body fat on Meltdown? Take a look at Antoine’s pictures. He lost fat so fast that we had to take his pictures off the internet because people didn’t believe that a real human being could lose fat that fast. I personally directed An-toine’s “before” photo shoot and guarantee his results are 100% authentic. Further, I developed Meltdown in VPX’s state of the art scientific laboratories with the most sophisticated fat loss agents on the planet and the dedicated passion to make YOUR personal fat loss dreams come true.

The graph shows you that just three MELT-DOWN® capsules causes an increase in meta-bolic rate 350% greater than Ephedrine and 67% greater than the powerful Ephedrine/Caffeine combination! Scientists were amazed at Meltdown’s potency and you should be too because Meltdown means massive metabolic increases to burn calories and fat faster than any fat burner on the planet. Meltdown is the urgent fix for fast fat loss and a leaner and sexier physique for you NOW!

Metabolic Rate equals calories burned per three hours.

References: Metabolism. 40(3):323-329, 1991. MELTDOWN® data was presented at the 2008 International Society of Sports Nutrition Conference. http://www.jissn.com

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In a recent 2008 University Human Subject Test Study Scientists were shocked to

learn that a potent new fat burning matrix named Meltdown was more effective than

Ephedrine. But, the evidence that really rocked the scientific world to its very core was

that Meltdown seriously outperformed the powerful fat burning combination known and

studied world wide as the “Ephedrine and Caffeine Stack”. One of the most prominent researchers in the scientific community and co-founder

and CEO of the prestigious ISSN, Dr. Jose Antonio was stunned and incredulous when

the results of the Meltdown study were released. The degree to which Meltdown jacked

up metabolic rate was so high that Antonio did some checking around to see how it

stacked up with the vaunted caffeine/ephedrine stack. Also, Dr. Antonio questioned

the lead researcher vigorously who confirmed and authenticated the breakthrough data

regarding Meltdown. Yes, the Meltdown results show a thermogenic effect that is 67%

greater than caffeine and ephedrine! Dr. Antonio confronted Owoc emphatically stating.

“WOW—What the heck is in this stuff” (referring to Meltdown)? Jack Owoc, CEO and Chief Scientific Officer of VPX and Meltdown inventor was ec-

static to hear the news in regard to Meltdown outperforming the Ephedrine and Caffeine

combination. Owoc stated, “I already published numerous articles in all of the national

magazines stating that the intention of the Meltdown invention was to create a ‘scientifi-

cally more hip’ and effective product than the now illegal caffeine and ephedrine stack. I

already theorized that Meltdown would beat the Ephedrine/Caffeine stack. However, I

was shocked at the degree to which it crushed the ephedrine/caffeine metabolic

response. Meltdown didn’t just barely beat a prominent ephedrine/caffeine

marker of fat loss. It crushed the “EC Stack” by a mind blowing 67%!”

Natural Muscle 10-4-2007.indd 2-3 5/29/08 12:30:36 PM

�0 Natural Muscle June/July 2008 Natural Muscle June/July 2008 ��

contentsjune/july 2008 TRAINING

Sexy Shoulders 20 by: Rosa Ybarra

Do I need a training partner 24 by: Russ Yeager

Teenage Bodybuilding 56 by: Hugo Rivera

HEALTHY RECIPESThe Fit Gourmet 24 by Danielle Nagel-Singh

The MUSCLE Chef 34 by Mark Alvisi

MOTIVATIONFitness for Her 26 by Kristal Richardson

Stroke Awareness 34 by: Sherry Goggin

Tools and Rules 53

by: Brenda Kelly

Pz’s Perspective 60 by Pz Hopkins

Welcome to my World 50 by Coach A

IN EVERY ISSUE

4 STEP DUMBBELL ROUTINE

48

the 30 minute body shaper

38

HOW TO LOSE

FAT THE EASY AND

STRESS FREE WAY!

32

2008 Ms. Bikini

Mexico International

44


pull-ups

Usually when someone is measuring up your strength, the first question out of their mouth is “How much you bench?” Now while the bench press gets all the glory and attention of the workout wannabes, some fitness gurus may actually tell you that pull-ups are the true measure of your fitness. I agree.

Pull-ups require explosive strength in your back, arm, and core muscles but also high levels of endurance. Let’s get it straight, everyone can bench something, but not everyone can do a pull-up.

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Do Pull-Ups to Increase Your Pull-up Count: This should be a given, but really its not. A lot of people think they can do lat pull-downs or other similar exercises and magically increase their pull-up count. The truth is the best way to get better at pull-ups is do pull-up themselves. Nothing will work your entire back and force you to stabilize your muscles like an actual pull-up.

Come Up With A Structured Pull-up Routine:Doing a few pull-ups here and there won’t do anything for you. Pull-ups like any another exercise require consistency and progression for significant improvement. Come up with a pull-up routine whether it be once, twice or three times week. Use multiple sets and increase (or attempt to increase) the amount pull-ups done each workout.

Start Small: Pull ups are very hard for a lot of people. If you can’t do any try “negatives” which require you to get in the “up” position of a pull-up using a bench/stool (or just by jumping up) and slowly lowering yourself in a controlled motion. Do nega-tives on a structured routine for a few weeks until you can start working out with real pull-ups.

Be Patient: Increasing your pull-up count will take time. Don’t expect to be doing thirty pull-ups anytime soon if you’re just starting from scratch. Take things slow and stay disciplined on the plan you set for yourself. If you focus on improving and stay committed, you will see gradual results over time.

How To Do A Basic Pull-Up: �. Grip overhead bar firmly, with arms roughly shoul-der width apart with palms facing away (face them towards you for a slightly easier version utilizing more of your biceps aka “curl ups”)

2. Let your body hang freely with arms straight and look up towards the bar

�. Inhale and focus on keeping your shoulders back and your chest up.

�. Explode upwards while exhaling until your chin is over the bar. (Avoid “kicking” or “jumping” to get your body up)

�. Lower your body to starting position and repeat.

�� Natural Muscle June/July 2008 Natural Muscle June/July 2008 ��

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Debbie Baigrie, (with my brother and daughter)

The MouseTrapA mouse looked through the crack in the wall to see the farmer and his wife open a package.

What food might this contain? The mouse wondered - he was devastated to discover it was a mousetrap.

Retreating to the farmyard, the mouse proclaimed the warning:

There is a mousetrap in the house! There is a mousetrap in the house!

The chicken clucked and scratched, raised her head and said, ‘Mr.Mouse, I can tell this is a grave concern to you, but it is of no consequence to me.’’ I cannot be bothered by it.’

The mouse turned to the pig and told him, ‘There is a mousetrap in the house! There is a mousetrap in the house!’

The pig sympa-thized, but said, I am so very sorry, Mr. Mouse, but there is nothing I can do about it but pray.

‘Be assured you are in my prayers.’

The mouse turned to the cow and said ‘There is amousetrap in the house! There is a mousetrap in the house!’

The cow said, ‘Wow, Mr. Mouse. I’m sorry for you, but it’s no skin off my nose.’

So, the mouse returned to the house, head down and dejected, to face the farmer’s mousetrap alone.

That very night a sound was heard throughout the house -- like thesound

of a mousetrap catching its prey. The farmer’s wife rushed to see

what was caught. In the darkness, she did not see it was a venomous snake whose tail the trap had caught.

The snake bit the farmer’s wife. The farmer rushed her to the hos-pital , and she returned home with a fever.

Everyone knows you treat a fever with fresh chicken soup, so the farm-er took his hatchet to the farmyard for the soup’s main ingredient.

But his wife’s sickness continued, so friends and neighbors came to sit with her around the clock.

To feed them, the farmer butchered the pig.

The farmer’s wife did not get well; she died.

So many people came for her funeral,

the farmer had the cow slaughtered to pro-vide enough meat

for all of them. The mouse looked upon it all

from his crack in the wall with great sadness.

So, the next time you hear some-one is facing a problem and think it doesn’t concern you, remember -- when one of us is threatened, we are all at risk.

We are all involved in this journey called life. We must keep an eye out for one another and make an extra effort to encourage, help, and support one another.

my two cents

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ucts -- especially those with fragrance in them -- will inevitably harm the liver and, in my opinion, can lead to organ failure or liver cancer.

Sunscreen is not the only harmful product people put on their skin; consider perfume and cologne. In an effort to smell attractive to others, consumers routinely put toxic chemicals on their bodies that come out of beautifully designed glass bottles. Most people do not realize that these fragrances are often made from toxic substances that are known to cause cancer; the perfume industry gets away with murder. This includes everything from skin cream to moisturizer lotion, not

to mention shower soaps and other cleaning products with added fragrance. Unless you are buying the natural forms of these products from truly organic companies, there is no doubt that you are applying a bewildering array of harmful chemicals to your skin. And when you put them on your skin, they are absorbed directly into your bloodstream.

Consumers’ bodies are like toxic chemical dumps

This is partly why consumers in Western society have hundreds of different synthetic chemicals

lodged in their livers, hearts, brains, and other organs. If you keep exposing your body to these

chemicals, they will keep accumulating. All of these products ultimately lead to liver cancer and other serious disorders caused by chemical stress on your body. Eventu-ally, immune system suppression will kick in and you will succumb to some form of cancer or other type of immunity break-

down, including autoimmune disorders. It takes a focused detoxification effort to get

these chemicals out.Your skin is your body’s largest organ, so

its health is crucial to your overall health. It has the largest mass and surface area of any organ in your en-tire body, and your skin is in contact with the outside environment more than any other organ in your body. Your skin exchanges chemicals with the environment; even if you do not put chemicals on your skin, it still exchanges air and water with the environment.

This is easy to demonstrate by taking a swim, and then observing how your fingers start to look like raisins -- you are actually drinking water through your skin. Chemicals in swimming pools are a genuine health haz-

(NaturalNews) Given the fact that just about every-thing you put on your skin gets absorbed into your bloodstream, it is interesting that there is a complete lack of regulation of cancer-causing ingredients in skin care products. There are over ��0 toxic cancer-causing ingredients currently used in cosmetic products alone. According to federal law, products containing cancer-causing substances should carry a written warning. But the FDA does not enforce this law with cosmetics or personal care products. Consumers are left to purchase these products at their own risk, and as a result they are being harmed by them.

Let’s consider a product that’s harming tens of mil-lions of people every day in America alone: sunscreen. Sunscreen products do not block ultraviolet radiation very well unless you apply multiple coats, but there has been a flurry of research lately on the harm caused by sunscreen chemicals. These chemicals actually promote skin cancer. This product is causing the very condition from which it claims to protect people.

The skin is not the only organ that is harmed by sunscreen chemicals. Those chemicals are absorbed by the skin, circulate throughout the body and end up harming the liver, the organ respon-sible for neutralizing chemicals in the body. The continued use of sunscreen prod-

ard, and chlorinated pool water has been found to cause bladder cancer. The best place to swim is the ocean, where you can absorb water that has natural minerals, rather than in chlorinated city water.

The skin easily absorbs chemicals

But many substances go through your skin other than water. This simple fact was denied for many years by proponents of conventional medicine, who said the skin was some sort of barrier. This was before they figured out that they could use the skin to deliver drugs;

now we have patch delivery systems for nicotine, birth control, and even Alzheimer’s patches that actually deliver a measured dose of drugs through the skin.

Nevertheless, the cosmetics industry continues to make products with extremely hazardous chemicals. The FDA claims that these products are safe because they are not consumed orally. You would be amazed to find what the FDA allows to be sold as long as it says, “for external use only.” The assumption is that it will stay external and not be absorbed into the body, so its toxicity is irrelevant, but we now know this is not true. Toxic chemicals on the skin quickly lead to toxic blood in the body.

Some molecules, of course, are too large to be absorbed through the skin, but most of the chemicals found in personal care products and sunscreen products actually do go right through the skin. The same is true with fragrance, hair color products and all varieties of personal care products that contain toxic chemicals. So, the next time you are shopping for any personal care products, keep in mind a good rule I learned from Amazon John, the founder of the Amazon Herb Company: Don’t put anything on your skin that you wouldn’t eat.

Amazon Herb’s Lluvia skin care line is made with substances you can actually eat. You certainly cannot make that claim about the cosmetics you find in department stores -- let’s face it, they are mostly just chemicals prettied up in expensive-looking packaging and sexy advertising.

Think carefully about what you put on your skin. Safeguard your skin just as you would any other organ in your body. Your skin is exchanging chemistry with the environment, and if you want to be a healthy indi-vidual free of toxic chemicals in your liver, heart, brain, kidneys and many other organs, it’s time to stop putting cancer-causing chemicals on your skin. Throw out the junk cosmetics, skin lotions, creams, cleansers, sham-poos, deodorants, perfumes, and all other personal care products that deliver a harmful dose of bad chemistry.

“Don’t put anything on your skin that you wouldn’t eat.”

SUNSCREEN CAUSES CANCER?!

HEALTH

20 Natural Muscle June/July 2008 Natural Muscle June/July 2008 2�Natural Muscle June/July 2008 20

This shoulder routine can be performed once per week. Remember to start with a 10-minute warm up and fin-ish with a cool down stretch. Use heavy enough weight where you will begin to feel a challenge, as you get closer to the completion of each set.

once a week training for

1.Dumbbell Shoulder Press – Start with a set of dumbbells. (You can do these standing or in a seated position.) Hold dumbbells at just outside shoulders, palms facing forward. Raise dumbbells above your head until arms are straight. Be sure to keep elbows relaxed stopping just short of locking. Slowly lower the dumbbells to the start position. Complete �-� sets of �0-

�2 reps. (This is a compound exercise which works the anterior, medial and posterior deltoids.)

2.Lateral Raise – Start with a dumbbell in each hand held at sides and palms facing you. Slowly raise the dumbbells out and up until your upper arms are parallel to the floor. Pause and then lower to the start position. Complete � sets of �0-�2 reps. (Works the medial del-toid to create that rounded cap.)

3.Military Press – Start with a barbell and take a scissor stance. Knees should be relaxed and not locked. Hands should be palms down on the bar and just outside shoulder width. Start with barbell just be-low chin and raise barbell above your head and slightly forward. Slowly return to the start position. Complete �-� sets of �� reps. (Works anterior deltoids.)_

4.Rear Delt Fly – Facing bench and seated in an upright position grip handles. With a slight bend in your elbow open arm to your sides and pause. Slowly return to start posi-tion. Complete � sets of �2 reps. (Works the rear deltoids.)

5.Push Up – This exercise can be per-formed between any of the shoulder exer-cises listed for added challenge. Start with hands and feet on floor. Keeping your body straight and abs tight lower your chest to the floor by bending your elbows. Complete � sets of �2 reps. (Works the shoulders, along with back, chest, core and arms.)

sexy shoulders

By: Rosa Ybarra, Owner/Centripetal Force Fitness at SilverLakes in Pembroke Pines, Fl www.centripetalforcefitness.com

TRAINING

22 Natural Muscle June/July 2008 Natural Muscle June/July 2008 2�

summer

vacation workouts

286573

430 251

501

JUst because you’re on“vacay”, doesn’t mean you’re not staying fit!

215

430

water Skiing

pedal boat

surfing

walking

swimming

biking

calories burned per hour

hotel gym

TRAINING

Natural Muscle June/July 2008 22

2� Natural Muscle June/July 2008 Natural Muscle June/July 2008 2�

the fit gourmet

By Danielle Nagel-Singh, APCANutrition & Natural Health Consultantwww.fitandbeyond.com

a fresh and healthy alternative to those heavy italian meals!

serve with

warm whole

wheat rolls!

Tips: This colorful, fragrant dish can be served hot main dish with warm whole wheat

rolls or as a salad with precut fresh cantaloupe or honeydew melon. Look for fresh low-fat

tortellini in the refrigerated section of your supermarket. You can substitute yellow squash

for zucchini.

PESTO TORTELLINI with zucchini

Ingredients:2 (�-ounce) packages fresh three-cheese tortellini Cooking spray 2 teaspoons bottled minced garlic � cups zucchini, halved and thinly sliced (about 2 zucchini) 2 cups chopped plum tomato (about � tomatoes) � tablespoons prepared pesto ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 2 tablespoons shredded Parmesan cheese � tablespoon toasted pine nuts

Directions:�. Cook pasta according to package direc-tions; drain and reserve �/� cup cooking liquid.

2. While pasta cooks, heat a large non-stick skillet over medium-high heat. Coat pan with cooking spray. Add garlic and zucchini, and sauté � minutes or until zuc-chini is tender. Combine pasta, zucchini mixture, and tomato in a large bowl, toss-ing gently to coat.

�. Combine reserved �/� cup cooking liquid, pesto, salt, and pepper in a small bowl. Drizzle over pasta, tossing gently to coat. Sprinkle with cheese and top with pine nuts.

Photos and meals prepared by:The Fit Gourmet©

FOOD

2� Natural Muscle June/July 2008 Natural Muscle June/July 2008 2�

k

IFBB pro

fitness for her

kristal richardsonthe importance of

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ore

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If “Eat a clean diet” wins the most ignored, most avoided, and most excused awards in fitness and health, “Get a good night’s sleep” is probably a close

runner-up….and the dangers of avoiding this advice is much more critical than we may think.

According to some estimates, �0 percent of Ameri-can adults experience some form of insomnia. It is also stated that poor or inadequate sleep may increase risks of tobacco smoking, early alcohol consumption, diabetes, and the propensity to overeat thus leading to weight gain. These habits are potentially disastrous and they can affect anyone ranging from their childhood years through adulthood.

There is new evidence that supports the idea that “a good night’s sleep” may actually contribute to keeping childhood obesity at bay. And, as many of us know, childhood obesity usually manifests itself into adult obesity.

In February 2008, researchers at the Johns Hopkins Bloomberg School of Public Health reported that with each additional hour of sleep, the risk of a child being overweight or obese dropped by � percent. Children with the shortest amount of sleep per night had a �2 percent higher risk of being overweight or obese compared to children with longer sleep duration. That’s huge! Just by monitoring our children’s’ sleep schedules a little closer, we are contributing to their overall health and wellness and there is a strong likelihood they will continue these patterns into their adult life.

On a side note, parents ought to keep in mind that the amount of sleep children need varies with age: under age � – eleven or more hours per day; between ages � and �0 – ten or more hours per day; and, children over age �0 should sleep at least nine hours per day.

Now that we’ve established the value of good night’s sleep for children, its time to focus on the adult sector. Adult’s unhealthy sleeping patterns can have even more dangerous effects.

a good night’s sleep

Reduced sleep quantity can impair glucose me-tabolism and appetite regulation thus increasing the risk of obesity and diabetes. Once this happens, it opens the door for a slew of other health problems such as high blood pressure, cholesterol, and triglycerides and even heart disease.

Scientists have long thought that “slow-wave sleep” – deep sleep – is the most restorative stage of sleep. Now, Esra Tasali, MD, assis-tant professor of medi-cine at the University of Chicago Medical Center, has shown that after only three nights of selective slow-wave sleep suppression, young healthy subjects became less sensitive to insulin and increased their risk for type 2-dia-betes. Especially im-portant was that these healthy young research subjects experienced changes in insulin sen-sitivity that were com-parable to those caused by gaining 20 to �0 pounds. If that doesn’t scream that we need a good night’s sleep, then I don’t know what does!

Whether you’re a man or a woman, there

comes a point in life where just about the best words you can hear are “I swear you look ten years younger.” Now there’s proof that if you want to hear that and if you want to stay as pain-free in life as possible, hit the gym and hit the sack!

By maintaining aerobic fitness – jogging, swim-ming, biking – through middle age and beyond it is pos-

sible to delay biological aging by up to twelve years and prolong in-dependence during old age, according to the British Journal of Sports Medicine. The evidence shows that regular aerobic exercise can slow or reverse the signs of aging even in later life. In addition, as we age, regular aerobic exercise reduces risks of serious disease, pro-motes faster recovery after injury or illness, and reduces the risk of falls because of the maintenance of muscle power, balance, and coordination.

So, get to the gym, hit the weights and keep up with the cardio, eat a clean diet, and get a GOOD NIGHT’S SLEEP. In the end, you’ve live better, feel better and look better.

Why Do We Snore And How Can We Stop It

While we are breathing, air flows in and out in an enduring stream in our nose or mouth to our lungs. There are relatively few sounds when we are sitting and breathing quietly. When we exercise, the air moves a greater amount of quickly and produces select sounds as we breathe. When we are asleep, the passage at the returning of the throat sometimes narrows. The same extent of air ratification through this smaller opening can trigger the tis-sues surrounding the opening to vibrate, that in turn can force the sounds of snoring. Different humans who snore may have a good number of reasons for the narrowing of the region at the returning of the throat. The narrowing can be in the nose, mouth, or throat.

Any h u m a n

can snore. Fre-quently, humans who do

not regularly snore can report snor-ing after a viral illness, after drinking alcohol, or

when using specific medications. Studies estimate that �� % of men and �0% of women snore on an every night basis. People who snore can be any size or shape. We regularly assume of a large man that has a thick neck as a snorer. However, a thin woman with a slim neck can snore very much louder. In general, as people get older and as they put on weight, snoring most likely will worsen.So we know our body weight and muscle tones can contribute to snoring problems. How can we use this to help combat snoring? Simple Target the muscle that are prone to causing snoring and use a proven exercise system to redefine these muscles and provide the strength needed to prevent the tissue from being weak and flabby.

TRAINING

28 Natural Muscle June/July 2008 Natural Muscle June/July 2008 2�

Family: Jamie (wife), � children

Hobbies: I enjoy hanging out with my spouse, and tickling my children.

Contest finishes/competitive record: Strongman: I have competed in �� competitions with � first place finishes.

Years training: I have been lifting weights since I was �� years old.

Years competing: �

Other sports involved in: Football

Favorite Foods: Any food that is free.Favorite Drink: Red BullFavorite Music: I enjoy music from the 80’sFavorite Bands: U2, Perfect Circle, and Tool

Last book you read: The Three Little Pigs

Quote on the state of our sport and where it’s going: Many of the events are getting Heavier and more competitive.

People would NEVER guess this about you: I read “People” Magazine

If you are on an deserted island, would you want: I would want bagels, U2, “Under a Blood Red Sky”, and a Bible.

Tell of most extreme conditions you’ve ever dealt with, either in training or competition: Tw0-A-Day football prac-

ticces, and a coach that said wa-ter was for sissies.

Favorite event: The Viking Press

Best event: Viking Press

Advice to beginners on get-ting into strongman: Watch the Svend Karlson’s DVD, Stay away from Drugs.

Strongman you admire the most: Odd Haugen

profile

STRONGMANHeath Allison

Height: 5-foot-11Weight: 290Hometown: Ft. Lauderdale, Florida


do i need aTRAINING PARTNER

Today I want to discuss some of the advantages and disadvantag-es to having a training partner,

tell my own training partner story, and hopefully help you figure out if a train-ing partner is right for you. During my years of training I have had many dif-ferent training partners, and have also had long stretches when I trained alone either because I could not find a good training partner or because I was trav-eling so much with my job that most of my workouts were not in my normal gym. When I first started training in

?high school I worked out with my bud-dy Jason. Neither one of us knew what the heck we were doing in the gym and definitely knew nothing about proper nutrition to build muscle, but we both shared a common desire for pumping iron and trying to build muscle! De-spite our massive overtraining and poor eating habits consisting of pizza buffets with some “old school” weight gainer thrown in for good measure, we were able make some pretty good gains due to our sheer determination and hard work, but that’s another story.

Jason and I trained together for three years in high school and then another four years through college. We were both very dedicated and competi-tive so we would push each other in the weight room each day, which is one of the major advantages of hav-ing a good training partner. Then, we both graduated college and went our separate ways into the real world. For the first time since I started training I was left without a workout partner so I did what I had to do; I worked out

by myself. I am a very self-motivated person and do not need someone else to hold me accountable for making it to the gym. If I have a workout scheduled then I am going to be there short of be-ing hospitalized or dead. I actually did pretty well working out alone as my desire to improve and challenge myself comes from within. I also enjoyed the flexibility to adjust my training time if I needed to without checking with someone else first. Everything was up to me and only me so I had complete power over my workouts and what I got out of them.

For the next six years I went through periods of training with a partner and training by myself. Some workout partners were good, some were not so great, and some were ter-rible. I found that I was at my all time best when I was training with a good workout partner who was as motivated as I was in the gym. However, I also found that I was better off by myself than with a crappy workout partner who may miss workouts, show up un-motivated to train, or talk excessively during the workout about non-training related issues. I realized that finding a great workout partner was not easy at all!

After moving to a new city and trying a few more training partners that did not work out, I went through a long spell of training on my own. I figured I was better off going at it alone than being dragged down by someone else. This worked well and I learned to ask for spots from others in the gym. The problem with this is that you never know what type of spot you are going to get and the consistency is just not there. About two years ago, I was in-

Natural Muscle May 2008 ��

troduced to a client of one of the train-ers at the gym. He just seemed like a normal middle-aged man who was a little overweight. About three months later I received a phone call from this person, Doug. He told me that he had lost some weight and learned his way around the weight room, but that now he wanted to take it to the next level and asked me to train him so that he could do what I was doing. I told him the best thing I could offer him was to train with me every morning and I would teach him everything I do and explain why I do it. He agreed and seemed all gung ho; however, I did not get my hopes up as I have had plenty of training partners who seemed motivat-ed at first, but that quickly faded after a few months of intense workouts.

To make a long story short, Doug and I are still training together every morning and have established a great relationship as both training partners and friends. The progress Doug has made since we have been training together has been nothing short of in-credible, and he is not only motivated to improve himself but also motivates me as well. He is even getting stronger than me on some exercises, which re-ally keeps me motivated to step it up!

Advantages of having a workout partner:

• Consistent spots allow you to go for heavier weights and build more muscle while maintaining safety

• Motivation you and your partner provide for each other

• Someone to watch your form

• Competitive drive to push both of you to new levels

• Camaraderie and friendship

• Accountability to show up at the gym.

Disadvantages of having a workout partner:

• Bad workout partners can distract you and keep you from being your best

• Must have ability to be flexible and plan any time changes with another person

• You give up some control and power with a training partner

• Workouts may take longer

I feel very lucky to have found such a great training partner and have been able to take my training efforts to a higher level as a result. While finding a good training partner can be difficult (heck, it took my almost seven years!), I believe that doing so will allow you to take your training efforts to a higher level than training alone no matter how self-motivated you are. I can think of numerous times when I have attempted a new heavier weight or gone for an extra rep, where there is no way I would have done so without having my training partner there. The consistent spots, motivation, competitive drive, camaraderie, and having someone to tell you when your form does not look right are the biggest advantages I be-lieve you will gain from having a good training partner. If you are looking to take your training to the next level and do not have a training partner then I en-courage you to seek out a good training partner as soon as possible. You may have to go through some bad ones to find someone with goals that are simi-lar to yours, but be patient and keep looking. If a workout partner turns out to be bad then don’t let them slow you down. Dump em and train by yourself until you find a good one!

By Russ Yeager

TRAINING


How to lose fat, without killing yourself in a tough diet... There are so many stories, so many tales. How do they do it? And who really knows the

best way to do it, without it being too hard on you? We all have our jobs, a busy lifestyle and family to attend to.

There is no time for a complicated diet added to your busy schedule. I understand it’s hard to take the first step and get started if you don’t know what to do. When you see someone who has done it, then you know this person must know the answer.

Being a fitness model, a figure competitor and a personal trainer, I know how to do it and now I am tell-ing you all to learn! Just follow the free schedules and titles below as a guidance to your new lifestyle, to the new you. Are you ready to see the fat melting off, easy and stress-free? Let’s go!

Training As Little As 3 Times A Week

You can train as little as three times a week, just �� minutes per session. After training I want you to do �0 minutes of cardio to burn off the fat even faster. You can also do �� minutes of cardio if you’re up for it so I leave that up to you. Choose any machine you like.

There is no need to spend your life in the gym. That is what the commercials tell you on TV, to sell you their ‘new innovative’ product. But it’s really not that hard; actually you will find yourself enjoying doing the exercises. Time flies by as you’re occupied and before you know, you’re done. You just need to get up and go. I promise that you’ll feel great when you’re done!

Sample Training ScheduleTo spend only

three days a week in the gym, and have significant re-sults, here is a great sample schedule to do it. Follow this exact schedule if you like, or feel free to adjust it to your preference if you wish to train other body parts on different days.

Number of Exercises, Sets, RepsTry to do � or � exercises per major muscle group

(legs, back, chest, shoulders), and 2 or � exercises per minor muscle group (biceps, triceps). You can do � or 2 exercises for abs and calves. Go for �-� sets of about �2-�� reps per set.

Training TimeOn training days, try to train not later than before

the �th meal, so that you have enough energy to train well during the day.

Diet

Instead of talking about what you can not eat, let’s talk about what you can eat. There are actually a lot of food items that you can include in your diet plan! I want you to have six ‘meals’ a day. Don’t worry, you won’t have to spend your time in the kitchen cooking all day; some of the ‘meals’ will be a quick shake or a snack. You will be eating every � hours. This is to speed up your metabolism so that your body will burn all the calories faster. This is what we want to lose that body fat.

I made a great tast-ing diet schedule for you, which will help you get the results you are looking for. Each meal consists of carbs, proteins and/or fat sources as you can see in the

diet schedule be-low. Feel free to switch the foods from the sample diet below up with any of the other food sources from the same category. Just pick what you feel like having from the table, or follow my sample diet schedule and you will be well on your way to great results. It’s easy as that!

Food PreparationPreferably your vegetables should be

steamed and use Pam fat-free cooking spray instead of olive oil or butter to cook your food. You can find calorie-free salad dressing in all flavors for a great tasting salad and delicious calorie free marinades for chicken, beef or fish. You can also use fat-free mayonnaise, ketchup, sweeteners, herbs and spices to enhance the taste of your food. Told you this diet would be good!

The amount per food item is based on a �20-��0 pound female who wishes to lose body fat and add some muscle at the same time to become more toned. Add a

little more amount per food item if your weight is higher and/or if you are very active during the day.

Meal TimingI like to train after the �rd meal,

so I added some good fats in the meal before my training. If you want to train earlier, try to move your good fats (in this example the almonds) to the meal before your training. They will give you extra energy to train and will make you feel full, especially with a full glass of water to spread out the fibers in your tummy, which the almonds contain.

You don’t want the good fats in the meal after your training. Fat slows down the uptake and diges-tion of nutrients in your body. This way the necessary carbs and protein nutrients will be taken up by the body faster after your training.

Free Meal Over The Week-ends

To give you a nice treat, besides the treat of your body changing to the way you want to pretty soon, the you can have one free meal on Saturday and one free meal on Sunday! Dur-ing this meal, you can eat whatever you want. Try not to go overboard though; it’s better not to. That way

it doesn’t take too many days for your body to get back on the fat-burning track again after the weekend. Also, in this manner, the free meals work to boost your metabolism as opposed to crippling your ability to burn more body fat.

Supplements

Full Of Necessary Vitamins & Minerals To Help You Lose Fat All Day Long!Experimenting with supplements and fat loss myself, I found that the following supplements really helped me in losing fat, and gaining muscle for that toned fit body at the same time. Besides that, I feel energetic during the day. I want you to feel the same, so here it is:• One �000 mg vitamin C in the morning and one after training

Sample Training Schedule Monday: Legs and shoulders, calves

Tuesday: Training off

Wednesday: Back and biceps, abs

Thursday: Training off

Friday: Chest and triceps, abs

Saturday: Training off

Sunday: Training off

Sample Diet Schedule:Meal 1 / Breakfast: ½ cup oatmeal (with cinnamon and sweeteners) � egg whites with � yolk Half grapefruit

Meal 2 / Mid-morning: ½ cup fat free cottage cheese� Apple

Meal 3 / Lunch: ½ cup (cooked) brown rice with � oz. chicken breast, broccoli and cauliflower Small mixed salad with one full hand of almonds

Meal 4 / Mid-afternoon: ½ packet Meal Replacement Shake Apple

Meal 5 / Dinner: � cup sweet potato � oz. salmon Asparagus and carrots Small mixed salad

Meal 6 / Pre-bedtime: � ½ scoop protein shake

How To Lose Fat The Easy And Stress-Free Way

By Mercedes Khani, IFBB Pro, CFT

• A good multi vitamin. • One �00 mg vitamin E after training • � gram L-Glutamine after training and � gram before bedtime (for great recovery) • � gram BCAA before training and � gram after training (for energy and great recovery) • 2 servings of fish oil a day (to help you lose fat) • 2 to � servings of HMB a day, depending on the brand (to help you lose fat and gain muscle) • 2 servings CLA a day (to help you lose fat)

These are the best supplements to give you all the energy and give you all the help you need to lose body fat and gain muscle for a beautifully toned body. They aren't expensive either and they will provide you with what you need for a long time.

S.O.S. - Need Help; I Have Cravings! What to do when the cravings come up strong

sometimes? Well, actually there are all kinds of treats to satisfy your craving without really doing something you’re not supposed to so.

When you want to keep eating ‘clean’ during the week and have the weekends free to eat what you feel like and you have a big craving somewhere during the week, don’t worry. There is a way to jump over this hurdle.

Enjoy Food, Enjoy LifeEver see commercials on TV or in magazines of

fit people living a happy lifestyle, eating breakfast in the peaceful garden, casually riding a

bike or taking a relaxing walk on the beach? They are being portrayed as happy people who appreciate life.

It’s true for most fit people, and it could be true for everyone. You appreciate food, your bodies and life so much more now that you focus more on appreciating yourselves. This is karma; you give and you take. The energy you put into appreciating and caring for yourself all comes back to you, in a good way.

Appreciating whole foods for your body instead of stressor foods (unhealthy food), enjoying life and having fun attributes to maintaining a fit and healthy lifestyle. It even attributes to a happy lifestyle.

To every action there is a reaction. You’ve made a couple changes in your life to have a great fit and toned body. You are now burning fat, although sometimes it takes a while for you to notice it.

One, you may not see it at first until the results are greater, even though your friends and family will be complimenting you and telling you they see you’ve lost weight, and two, sometimes the fat has to become looser first, until it starts coming off.

This may happen in the first few weeks. But soon, before you know it, you will see the fat flying off in a rapid speed. You will be so happy with the results, you won’t want to have it any other way. You will choose to keep this way of eating as a lifestyle, a healthy lifestyle that guarantees you having a fit and healthy body for the rest of your life. And you’ll do it with pleasure too!

I can’t wait for you to have a fit and healthy lifestyle as well! Be sure to make before and after pictures for us all to see when you start this guide to lose your body fat and have a great toned body. Feel free to email them to me. I will be looking forward to seeing those awesome results on you!

Sample Diet Schedule:Meal 1 / Breakfast: • ½ cup oatmeal (with cinna-mon and sweeteners) • � egg whites with � yolk • Half grapefruit

Meal 2 / Mid-morning: • ½ cup fat free cottage cheese• � Apple

Meal 3 / Lunch: • ½ cup (cooked) brown rice with � oz. chicken breast, broc-coli and cauliflower • Small mixed salad with one • full hand of almonds

Meal 4 / Mid-afternoon: • ½ packet Meal Replacement • Shake • Apple

Meal 5 / Dinner: • � cup sweet potato • � oz. salmon • Asparagus and carrots • Small mixed salad

Meal 6 / Pre-bedtime: • � ½ scoop protein shake

FOOD

Try any of these tips to cut your cravings:•HAVE A CELERY STICK DIPPED IN CALORIE FREE DRESSING.

•HAVE A HAND FULL OF ALMONDS/WALNUTS OR ½ HAND OF PEANUTS/CASHEWS WITH 1 GLASS OF WATER.

•HAVE SOME CUCUMBER OR A SMALL MIXED SALAD. •HAVE A GREEN APPLE.

•HAVE SOME WATER, GREEN TEA, ESPRESSO OR COFFEE (WITH FAT FREE CREAMER AND/OR SWEETENER).

•WATCH TV OR A MOVIE. •GO ONLINE TO READ SOME FITNESS ARTICLES F


FITNESS FOOD MADE EASY!

photos by Axis Design

Blackened Chicken

Caesar Salad

Serves 4Ingredients � ea Boneless, skinless Chicken breast

Salt & pepper to taste

� tsp Garlic (fresh, chopped)

� tsp Onion Powder

� oz Orange Juice

2 oz Lemon Juice

� tbsp Cajun Seasoning

� oz Olive oil

2 Heads (Chopped)Romaine Lettuce

8 oz Reduced Fat Caesar Dressing

� oz (Grated or Shredded) Reduced Fat Parmesan Cheese

� oz Reduced Fat Croutons

Directions�.Preheat oven to �2�°F. Combine fresh Garlic, onion powder,

lemon and orange juice, Cajun seasoning, olive oil, salt and

pepper in a bowl and whisk together. Add chicken breast and

marinate for at least one hour. Once marinated, grill or sauté

the chicken in a lightly greased skillet or grill until browned.

Do not cook all the way. Remove from heat and reserve. Place

chicken on a baking sheet and place in the oven. Bake for �0

minutes or until temperature of the chicken reaches ��° F.

2.In a large Bowl, combine lettuce, croutons, cheese and

dressing and toss till fully combined. Place on a plate and top

each portion with the blackened Chicken breast (sliced).

FOOD

�� Natural Muscle June/July 2008


Stroke is similar to a heart attack that strikes the brain. But when you have a stroke, an artery in

or leading to the head, rather than the chest, bursts or gets blocked. This will deprive the brain of blood and oxygen, and cells begin to die. These body functions like vision, coordination and speech which are controlled by the part of the brain that is dying are disrupted. Fatty deposits and high blood pressure are the culprits that harm the arteries in both heart disease and stroke explains Louise McCullough, M.D., PH.D., associate professor of stroke research and education at the University of Connecticut Health Center in Farm-ington. Smoking, obesity, and excessive use of alcohol are a few risk factors that can cause a stroke and these can also lead to heart attacks.

Around �00,000 Americans experience strokes each year, mak-ing stroke the number one cause of disability and the number three killer after heart disease including all can-cers combined. After age ��, stroke risk doubles every decade and 2/� of strokes occur in people over ��. Stoke is not just a man’s disease as women are more likely than men to experi-ence strokes and to have more compli-cations from them and even die after suffering from one. Be aware as strokes not only occur in older women but also in women in their �0’ and �0’s due to less common-ly known problems that go undetected until they have their first brain attack. A few of the risk factors:MigrainesA recent study showed that women who smoke and take oral contracep-tives have Migraines with aura – the visual disturbances that warn of im-pending headaches that seem to be as-sociated with an increased stroke risk. Around �8 million American women get migraines. But 20% of these mi-graines come with seven times the risk for a stroke.

Blood Clotting Disorder A person is at risk of having a stroke if their blood is in a ”hypercoagulable State” which means that arteries or clots that form in the heart but then flick off and lodge in the brain,” ex-plains it clots more than it should. “ This type of blood can result in either blockages in brain Dr. Matarese.If you have had more than one mis-cariage, or blood clots in a leg or lung or suffer from migraines with aura, then you may be prone to this disorder. A blood test that looks for specific anti-bodies

that cause abnormal clot-ting can confirm this condition and it can be controlled with blood-thinning medications. Kinds of Strokes:Silent Stroke - They have no symp-toms and you may not know that you are having one. Their damage shows up on a CT scan or MRI. Ischemic Stroke – These are cause by a blockage in an artery that is in or leading to the brain . More than 80% or strokes are Ischemic. These are treated with clot-busting drugs like tPA. Hemorrhagic Stroke – This type of stroke occur when a blood vessel leaks or bursts, causing bleeding in or around

STROKE AWARENESS!

SIGNS TO WATCH FOR WHICH SHOW

YOU MAY BE HAVING A STROKE.

•Trouble speaking

•Dizziness or you feel faint or disoriented

or you fall•Blurry vision

•Severe headache

•Pain in the face, chest, neck or limb

•Sudden hiccups

•Weakness or nausea

•Trouble catching your breath

•Racing heart

•Droopy eyelid or asymmetrical pupils

the brain and surgery is often done to repair the damage. Artery Dissection – There are many things that cause this kind of stroke, including trauma from an accident, weakness in blood vessels, twisting or overextending your neck. Around 20% of strokes in people under �� result from artery dissection, in which the lining of an artery in the neck tears and closes off the blood vessel. Transient Ischemic attack – Also

known as mini stroke, or TIA. These occur when the blood flow to the brain is reduced, but not fully blocked and caus-ing mild stroke-like symptoms that often pass within a few

minutes. TIA’s can impair brain func-tion and often signal a bigger stroke to come. After having one or more of these, the risk of having another stroke is �0n tines higher. To lower your odds of having a stroke, you need to do the same things that you would do to lower your cholesterol and safeguard your heart – exercise daily, quit smoking, maintain a healthy weight and eat healthy. Keep your blood pressure on target because for every �0 point increase in your top number, you nearly double your stroke risk. Says Dr. McCullough. Before starting any new nutrition or exercise program , consult with a phy-sician. For more info, go towww.sherrygoggin.com, www.pin-naclebody.com, www.getkemistry.comwww.propta.com

By: Sherry Goggin

HEALTH


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Contributing WritersMark Alvisi

Dr. John AthertonSherry Goggin

Eric HoultPz Hopkins

Brenda Kelly Skip Lacour

Richard Nannis Danielle NagelGina Ostarly

Kristal RichardsonHugo Rivera

photographersJohn Atherton Debbie BaigrieAlex GonzalezWalt Ostarly

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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 8��-��-�80�, email [email protected], fax 8��-��-2��0, or order online at www.natu-ralmuscle.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 permis-sion, may take more than one copy of each is-sue.

DISCLAIMERNatural Muscle Magazine does not necessarily agree with the views in articles and assumes no responsibility for any claims or represen-tations contained in this magazine or in any advertisement. Copyright © 2008Natural Muscle Magazine, Inc., all rights re-served. Readers are advised to consult their physician before starting a diet or exercise program.

ON ThE COvER: KRISTIA KNOwLES

PhOTO by DR. JOhN “COACh” AThERTON

DESIgNED by AxIS DESIgN


Fifty-two athletes from across America gathered in Tampa, Florida to have Al Rosen, trainer of thousands of fitness

women and professional athletes put them through three days of grueling, but fun filled training.

“Thank you for kicking my butt and for all the positive support and guidance,” stated Shelly Scamardo of Louisiana. “Amen to feeling so very sore and even more tired and yet exhilarated all at the same time about the whole experience. I never laughed so much in all my life,” said Lois Olney of Pennsylvania. Luke Dawson of California added, “Camp was awesome and I definitely look forward to more camps and contests in the future, and will be bring-ing more athletes with me.”

Rosen, the president of the Tri-Fitness Challenge, challenged the athletes in differ-ent workouts whiling constantly changing the setting thus letting the athletes enjoy “Florida.”

First, athletes congregated at the Westshore Hotel ballroom where they went through a series of stretching and plyometrics drills; afterwards they chal-lenged themselves with box jumps (an event where the athlete jumps or steps on a 20 inch box for �0 repetitions) and a ten bean bag shuttle run. To conclude the evening, the athletes played fitness games such as musical medicine ball.

The following morning athletes rolled out of bed and hustled to the football stadium as they prepared themselves to challenge the ��0 yard Tri-Fitness obstacle course. After learning how to hurdle, dive roll, flip over a �� foot cargo net, scale a �0 foot wall and execute incline decline monkey bars, all the athletes attempted the course. After running hurdles as if they were training for the Olympics, the athletes were exhausted but now accom-plished hurdlers. Although the athletes conditioned for three hours, their day was only just beginning!

Following a healthy lunch of egg white omelets and multi-grain pancakes, the athletes went for a dip in the pool and some needed rest as they took in the Florida

sun. But, the rest didn’t last long as a Florida sunset beach workout was planned at Pass Grille Beach.

After another warm up, athletes were divided into 2 teams to participate in a shuttle relay �20 yard obstacle course in the beach. “I couldn’t believe how my legs quiv-ered when I completed this course (hurdle, running grid, bear crawl, cone weave, � more hurdles, and under bar),” said Brandy Goddard of Arkansas. “My legs kept shaking from the shock of running in the sand and the obstacles.” But, the athletes weren’t finished as Rosen put them through a cross training drill of pushups in the sand and squats in the water as they sprinted from station to station.

After an evening of fun and music, the athletes were now ready for the Tampa Trail Boot Camp Rosen had designed. The trail took them over bridges, through the woods, up hills, pass horses while the athletes skipped rope, shuffled, shuttled, mountain climbed, step upped, power skipped, sprinted, etc. for 2 miles. “It looked like a huge army brigade – it was awesome, “said Wendy Shafranski of Vero Beach. “It’s was so awesome to be “in nature” and the sunset was amazing,” commented Charlene Ferdebar of Pennsylvania.

The last workout consisted of an archery contest as Rosen attempted to find out who was the “real gladiators” in the troop. “It was a great way to see who was still focused and mentally sharp,” said Coach Al.

As the camp came to an end all were asking the same question, “When is the next camp?”

The next Al Rosen Camp will be September ��-2� in Tampa and will help people get ready for the Fall Challenge in November. So, if you are seeking the ultimate in “boot camps” put this date down and challenge yourself!

AL ROSEN’S ULTIMATE FITNESS CAMP By Bernadette Schimnowski

Photos By Ed Johnston and Jennifer Rosen

�0 Natural Muscle June/July 2008


In a recent 2008 University Clinical Trial on Human Volunteers, scientists were shocked to learn that a potent new fat burning matrix named Meltdown was more effective than Ephedrine. But, the evidence that really rocked the scientific world to its very core was that Melt-down seriously outperformed the pow-erful fat burning combination known and studied world wide as the “Ephedrine and Caffeine Stack”.

One of the most prom-inent researchers in the scientific community and co-founder and CEO of the prestigious ISSN, Dr. Jose Antonio was stunned and incredulous when the results of the Meltdown study were released. The degree to which Meltdown jacked up metabolic rate was so high that Antonio did some checking around to see how it stacked up with the vaunted caf-feine/ephedrine stack. Also, Dr. Antonio questioned the lead researcher vigorously who confirmed and authenticated the breakthrough data regarding Meltdown. Yes, the Meltdown results show a ther-mogenic effect that is ��% greater than caffeine and ephedrine! Dr. Antonio confronted Owoc emphatically stating. “WOW�What the heck is in this stuff” (referring to Meltdown)?

Jack Owoc, CEO and Chief Sci-entific Officer of VPX and Meltdown

BANG!® scientifically known as: Creaqua™

VPX Files Patents Worldwide for First Water Stable BioLiquid™ Creatine!

In an unprecedented move the makers of the nationally ranked top �0 energy drink, Redline announced the release date of their new World Class Stable Aqueous Creatine Invention, called commercially know as Bang! …scientifi-cally named Creaqua™!

The BANG! invention is huge because: �) VPX accomplished what scientists have been trying to do for �� years -- a water stable creatine beverage that does not convert to ineffective and toxic creatinine in water. 2)It gives DSD and Specialty distributors of VPX/Redline a new category of beverage and dietary supplement that unlocks the door to an estimated $�00 million dollars in new business.

So what does this mean for you? This means that you can now enjoy the benefit of getting bigger, faster and stronger right now! How? With VPX’s world class patent pending RTD invention named baNg!® That’s not all -- BANG! is stable at all pH’s and all applicable temperatures. That’s right; BANG! had to be stabilized at room temperature for warehouse storage, stable at heat at well over �00 degrees to be trucked to cutting edge gyms and health food stores nationwide and stable in refrigerated conditions as low as freezing so that you could enjoy BANG’S! icy cold and outrageously delicious flavors. Put the immense potency, pump and power of baNg! To work for you.

Meltdown Kicks Ephedrine’s

@$$!inventor was ecstatic to hear the news in regard to Meltdown outperforming the Ephedrine and Caffeine combina-tion. Owoc stated, “I already published numerous articles in all of the national magazines stating that the intention of the Meltdown invention was to create a ‘scientifically more hip’ and effective product than the now illegal Ephedrine

and Caffeine stack. I already theorized that Meltdown would beat the Ephedrine/Caffeine stack. However, I was shocked at the degree to which it crushed the ephedrine/caffeine metabolic response. Meltdown didn’t just barely beat a prominent ephedrine/caffeine marker of fat loss. It crushed the “EC Stack” by a mind blowing ��%!” References1. Astrup A, Toubro S, Cannon S, Hein P, Madsen J. Thermogenic synergism between ephedrine and caffeine in healthy volunteers: a double-blind, pla-cebo-controlled study. Metabolism. Mar 1991;40(3):323-329.

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Carumba! The audience was packed,

the excitement was intense and the

Latin women competing at the recent

Ms. Bikini Mexico International

would make Sabado Gigante’s Don Francisco

speechless! The annual springtime classic fea-

tured a bevy of sultry Mexican fitness ladies but

they were hotly chased by international entries

like 200� Ms. Bikini America Danielle McGlynn

and Top �0 Finalist Christina Penegar. The show

was held in Mexico City, the largest metropolis in

Latin America and won by hometown star Siena

Perez Cano who also won the 200� Ms. Bikini

Universe. At 2� years of age, this lady gets better

looking every year and is a role model for many

Mexican women who want to stay in shape. Run-

ner-up was new Costa Rican competitor Kathryn

Arbens who recently switched from Latin beauty

pageants to the fitness scene.

Winning the Figure Mexico International was

Ingrid Roldan, another attractive Costa Rican star

who also won the 200� Figure Universe in Miami.

She is a �-time Latin America Aerobic Champion

before switching to competitive fitness, mother to

two young boys and is a cosmetics distributor and

personal trainer.

With the growing popularity of Latina fitness

stars like Siena, Kathryn and Ingrid, the Ms. Bikini

Mexico Tour has expanded this season to seven

shows all leading to the Ms. Bikini Universe.

2008 Ms. Bikini

Mexico International

©Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

WWW.BODYWELLNUTRITION.COM

Select

more pictures on the next page

SHOW COVERAGE


musclemania is moving to

Las Vegas in 2008


Here is a solution for you.For those of you who can’t or don’t want to go to the gym but want a fast and effective workout, here are five steps that will get you to achieve the best results:

Step 1: Spend some cash on dumbbells and benchIf you have got a few bucks available, then go to a fitness equipment dealer and purchase some dumbbells and an adjust-able bench. For a woman, start with �’s, �’s, 8’s, �0’s, �2’s, and �� lb. db’s. For a man, go for �0’s with the increment of � lb. for each db.

Step 2: Set up your workout spaceThe most popular choice is the basement, while bedrooms are a distant second. Whatever you choose will do, but the one thing you need to make sure of is that you are doing the exercise correctly. Set a full length mirror in your workout room, it will help.

Step 3: Set aside 30 minutes at least four times a week for strength train-ingYou can also do workouts for � days; just make sure that you are splitting up between your body elements for each day to work out. For example, one day, do chest, back, biceps and calves and on the next day,

do legs, triceps, abs and shoulders. Use the same arrangements for the �-day workout. You can also do them during daytime.

Step 4: Keep your attention on what you do, instead of what you haven’t doneDon’t be discouraged when you can’t achieve your target workout. For instance, if you do three workouts this week then keep your target as four for next. Be honest with yourself, because it’s you that matters. Adjust your lifestyle so that you can achieve your goal.

W h e n you purchase the

fitness equipment, you also get a sheet of paper with

a list of exercises to do. No wonder you’re frustrated and no wonder your equipment

turns into another expensive clothes hanger.

A 4 STEP KILLER DUMBBELL WORKOUT FOR AMAZINGLY FAST & EFFECTIVE RESULTS

Here are the dumbbell exercises that helps to get the most muscles worked in less time:

Chest – dumbbell flat bench pressHold the dumbbell’s and lie down on the bench. Press your lower back into the cushion. Lower your dumbbell’s so that they are next to your chest, then push up and in an arc until they are above your chest. Feel the stretch at the bottom and also feel your chest muscles working as you go up. Then lower and repeat it again.

Back – dumbbell bent over rowHold the pair of dumbbell’s at your side when you stand up straight. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When the upper body is parallel to the ground with your arms straight, then you are in the starting position. Now, imagine yourself rowing a boat. Make use of the action to drag your dumbbell’s up and back then towards the hips. Then lower and do it again.

Biceps – dumbbell standing curlKeep your arms straight and hold the dumbbell’s with palms facing forward. Then place the arms at sides and raise the dumbbell by bending your elbows only. Don’t include your back and shoulder in it. Bend the elbow and keep the arms straight.

Calves – Standing calf rise on basement stepPut your both feet on the step so that you can situate yourself on the balls of your feet. In this position, maintain your legs straight, abs tight and butt tucked in. then lower your heels to the ground by maintaining the tight position with the rest of your body. Rise up as far as you can, up to the tippy toes. Then lower and do it again.

Legs – dumbbell squat for guys and lunge for womenFor the squat position: keep your dumbbell’s at the sides. When you lower yourself, pretend you are sitting down on the chair. You must stay on your heels. Also, keep your torso tight for a great support to your spine. You can push back yourself, when you feel bending too far ahead as you go down.

For lunges: Keep the dumbbell’s at your sides. Keep your torso as stiff as a 2x� then take big step forward with one leg. Once your foot are planted, lower your hips so that you are about to touch the ground with your tailing knee, but actually you are not touching. Move forward with your front leg. Repeat all the sets with one leg before switching to the other.

Triceps –dumbbell triceps kickbackCome to a position of bent over row. Keep the arms steady by raising them at your sides. Then straighten your arms until they are straight as an arrow. Slightly bend your elbows and then straighten your arms. This step is the reverse action of dumbbell standing curl.

Shoulders – Standing dumbbell shoulder pressStand straight and be tight to support your spine and lift the dumbbell until they are even with your ears. The position must be in the straight line from your left elbow to your right elbow. Drive the dumbbell’s over your head in an arc and make sure that you keep the dumbbell’s mov-ing above your head, but not in front.

TRAINING


Interview and photos by: Dr. “Coach” Atherton

welcome to my world

JANELLE NICOLO

If you have ever been challenged by health problems, you will want to read this profile! - because tucked carefully in this month’s MY WORLD is a treatise on HEART! HEART is that mental frame of mind that that exudes the essential character capacities for courage and determination. For this Coach, it’s the ability to “suck it up and go!” Tiny in size, but big in heart, New England’s own, Janelle Nicolo, continues to deny the odds and to defeat the health problems. “Keeping on, KEEPIN’ ON” and helping others do the same is Janelle’s credo.

Like so many before her, Janelle is yet another model-extraordinaire for Cathy Savage’s. When I meet Janelle Nicolo, I was instantly captivated by her smile. She is graduating sum cum laude in life, and the fitness world crowned her champ in Hollywood last year! And, by the way, she isGorgeous!My Name is Coach A, Welcome to MY WORLD.

What do you consider your greatest triumph(s):Academically- graduating with sum cum laude hon-ors while working full time to put myself though col-lege. Athletically- challenging my body to the fullest natu-rally, while defeating my health problems, and creat-ing myself rather than finding myself!

What do you do for a living? Where? I work as a public relations account executive at a large agency north of Boston. I represent fashion and beauty clients. I also work part time for Cathy Savage Fitness in Norwood MA. as a certified posing coach.

How/Why did you get involved in fitness?Ever since I can remember, ESPN Fitness America Pageant women wowed me. I was in beauty pageants since a young age: but, I thought “maybe someday” ESPN? The years passed on and on, I graduated col-lege and got a job immediately in my field of study. I also stopped dancing in my college dance theater, stopped entering pageants, and felt like I had no other goals to reach for. It was then that I decide to look into fitness pageants. I was on a website and saw Cathy Savage’s name as a speaker and looked her up. Then I realized she was only �� minutes away from me, so I emailed Cathy, who embraced me with open arms and I went to her camp two weeks later. It’s history from there :)

Who influenced you the most athletically?In the fitness industry, Dawn Butterfield all the way! She has managed to accomplish a great fitness career while staying true to herself and her health the whole time. Not to mention be such a grounded, strong mother and wife.

Who do you admire the most? I admire my Mother the most and look up to her with so much love and respect. She is a beautiful woman in every aspect of the word and my best friend. I can’t say enough about her and I can only hope to grow into the woman she is.

What did you think about your first compe-tition?I was lucky enough to have done my first competi-tion with the support of Cathy Savage and the team. Knowing people and having the confidence I needed to step on stage was key and made it fun, so I didn’t have to be nervous or scared. I loved my first show, Ms. Bikini Atlantic back in 200�. Because of that show, and the support of team Savage, is why I’m still going strong.

How do you want to be remembered as an athlete? I love helping new girls in the sport; therefore, I would like to be remembered as an athlete that cares

about the health and wellbeing of every-one. Helping them find the right tools for success in this sport, and being a support for them. Without support, this sport can really eat you up and turn you away. I want to be an athlete known to help make this sport internationally known and loved by all!Also, in all the sports I played growing up, I was always been known as the one with “heart.” I used to think that it meant I wasn’t that great at the sport, but I tried my hardest! Now, I don’t think it’s that bad to be known that way! But I still like to improve my game!

Tell me something about you that I don’t know?I have a disease called Hemocromatosis (otherwise known as iron overload dis-ease). It runs in my family, but also ef-fects � in every 2�0 people! Hemocroma-tosis causes you to absorb extra amounts of iron from the daily diet. The human body cannot rid itself of extra iron, so over time when untreated, these excesses build up in major organs such as the heart, liver, pancreas, joints and pituitary. If the extra iron is not removed, these organs can become diseased. Untreated hemochromatosis can be fatal, so I urge everyone to ask their doctors for the simple blood tests at their annual physical!

What would you like to say to the reader of NMM? I have been lucky to have great people in my life who have given me so much good advice so I’d like to pass some of it on: “I am responsible for my own well-being and happi-ness, and if I don’t like the way something is, then I change it and do something about it,” “Never second guess where I have been or where I am going, never look back and dwell on the past, because with each moment there is an opportunity (even if it is to just learn from a mistake).”“Make a commitment to yourself and your goals. Be honest with yourself (and your coaches) at all times so you can make the changes you wish to see. Be enthusi-astic, because nothing great was ever achieved without enthusiasm!”

Coach A? I met Coach A this year. He has been a great resource and friend… oh, and fabulous photographer! I look forward to continue to work with in the near future.

If you had a magic wand and could instantly change something about your life, what would it be?I honestly wouldn’t change anything. There would

be nothing to strive for or dream about if I had every-thing!

What else do you want the readers to know about you?I am currently writing a regular column Fitness & Phy-sique Magazine called “Healthy Eating with Janelle.” I also currently have my own cookbook available on my website www.janellenicolo.com, I hope to have the second edition out by January 2008 as well.

FINAL THOUGHTS?My website www.janellenicolo.com, and MYSPACE www.myspace.com/jnicdancer. Please visit my online store where I have all kinds of posters, mouse pads, and more! My cookbook will be giving 20% of all pro-ceeds from my cookbook to the Iron Disorders Insti-tute’s Hemochromatosis Health Promotion Programs, Services and Research. I also am holding a “CALORIES FOR A CURE” -- Live Life with Strength campaign! To help in the fight to raise awareness for Hemochromatosis! I will con-tinue to do this monthly to show my commitment to a healthy lifestyle and show that Hemochromatosis does NOT disable me, nor should it anyone else who suffers from the disease! 20% of the Proceeds will be given to the Hemochromatosis Foundation, while the remain-ing will go towards my competition (fitness, bikini, figure) expenses. You will receive a thank you confir-mation e-mail from me once your pledge is e-mailed to me through my website.


brenda kelly’s tools and rules

By: Brenda Kelly

I hear this story from both men and women. You are not alone! When over training, over dieting and stressed out in general, expectations we have of ourselves as well as physical chemistry can be responsible for “losing it” when tired, sore and depleted. Never underestimate the power of a heartfelt apology! There must be a change so this doesn’t keep on happening though.

We will feel our lives are going much better with positive communication with our loved ones. These people are the support system we end up relying on to be there for us no matter what. Remember, one person cannot care enough; worry enough or love enough for two or more. We will always struggle with troubled relationships if we do not value ourselves as much as we value the other. Be actively responsible for yourself.

First ask yourself if you are projecting your own fears onto the people closet to you. We often bounce off of the consistent people in our lives whether it is positive or negative. Have you ever noticed the things you can pick out easily in other people are the things you yourself have personal issues with?

Do you notice any of these bad habits cropping up while arguing? Irrational - Statements like, never, always, kill… Déjà vu - Same dialog over and overSilent Treatment - Taking your toys and leaving

Dear Brenda,I get SO grumpy when I diet for my competitions! I feel really bad for the things I say when I realize I don’t mean them later. I am not like this all of the time! I love my boyfriend very much and I know he puts up with a lot. I don’t seem to know how to bring up things that upset me without a huge fight happen-ing. Is it going to be a choice between my boyfriend or my competitions and dreams?? Is there a way to argue nicely? Help!

Demands/Ultimatums - Control freakAccusations - Not taking responsibility for your partDenial - Not true! Need to Be Right - Ego Ego EgoName Calling - Are we still in Jr. High?Inappropriate Jokes - That’s not funny

Cons ider ing this awful list it is no wonder arguing can be an ugly cir-cle going nowhere. None of this list has any place even in an extremely heated conversation. Elimi-nate all of these dead end habits and bust through destructive, negative ways to communicate. Use hot spots to learn and improve your-self, while improv-ing your relation-ships.

Say what you need to say, but don’t overdo it. Your idea can be valid just as it is. If what you have to say is true, it will grow with stability on its own in the minds of others if presented correctly.

The truth is no one can make you feel anything. No person has this power over you. We have proof of this because we know that given the same set of circumstances, people will react completely differently from one another.

The truth is, you may have every right to feel un-happy about something or someone.

You may be able to fully justify your position from an obvious point of view. Make sure you are being a good communicator and move your self worth to a whole new level.

People may not remem-ber what you say, but they will remember how you leave them feeling.

1. eliminate the word, need. - Needs are air and water.

2. Do not accuse. - Pointing your finger never got anything accomplished.

3. use the I Feel explanation. - Example: I feel___ (fill in the blank) when you ___ (fill in).

4. Compromise - There is always a time when you must choose to stand tough on an issue, or decide to put it in a different perspective and move forward. Compromise can involve agreeing to agree and my favorite agreeing to not agree.

5. get over it - Let it go. Leave it alone. Put it behind you. Drop it. Forget it. Be bigger than it and all that mumbo jumbo.

6. surround yourself with inspiring, posi-tive, loving people and create your own role model…yourself!


teenage bodybuildingAs a teenager I remember reading through the countless ads in muscle magazines that promised me a Herculean physique in as little as �0 days. As a result, I tried everything and anything I could get my hands on from the nutrition store, only to be disappointed when the �0 pounds in �0 days did not came about. I would always blame myself, and think that perhaps I did something wrong or maybe I did not train hard enough. The fact of the matter is, that whenever a product promises miracu-lous results with no effort or very little of it, beware.

Granted, there are supplements that when used correctly and in conjunction with a good training pro-gram and diet, yield great results. However, without the training and the diet no supplement will help you in your quest to a better body. This subject brings us to the Formula for Bodybuilding Success.

The Formula For Bodybuilding Success

In order to achieve results in bodybuilding, you need to become familiarized with what I call Formula for Bodybuilding Success. (see box) .

Each component in the formula above can only have two values. A value of � is given to a component if it is followed completely. A value of 0 is given to any component that is not followed or followed halfway. Therefore, if every single component is followed, you get a maximum value of �. In this case the person will get the fastest results possible from their program. If the person stops following one of the components inside of the pa-renthesis then you get a lesser value and not optimal results. However note that if you don’t have any de-termination you get a value of 0 and then your whole program fails as you won’t get any results. The reason for this is because determination is by far the most important factor in de-termining the amount of success you will achieve in your bodybuilding program and we will later see why.

DeterminationThis is the most important component by far. If you are not determined enough to make the sacrifices necessary to follow the bodybuilding program, then do not expect to achieve great results. Be determined and plan ahead. In your case, this may mean preparing the food the night before so that you can have everything ready in the morning before you go to school. It will also mean making time in the afternoons to go to the gym which in turn will require better planning in terms of manag-ing studying time.

Bodybuilding SupplementsSupplements are actually a subcom-ponent of the nutrition one. That is the reason you do not see them as part of the formula. However, because I remember how curious and easily convinced (and misled) I was on this subject back when I was �� years old, I decided to cover this topic first.

When it comes to gaining lean muscle mass, most people think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth. Supplements are just additions to an already good nutrition and training program. Once you have the right amount of determination, nutrition and training are the most important components of a body-building program along with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.

Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.

As a teenager who prac-tices bodybuilding, I would focus my body-building supplements pro-gram on:�. A good set of mul-tiple vitamins and min-erals to avoid any nu-tritional deficiencies. 2. A good protein powder

to take in between real meals so that it is easier and more convenient for you to increase your protein to the levels that you need. If you need to gain weight however be-cause you are a hardgainer (a person with a fast metabo-lism who has issues gaining weight) then I would go for a high quality weight gainer that is low in sugars and that has a variety of fast released and slow released proteins. �. A couple of tablespoons of good fats such as flax oil in order to cover your essential fatty acids needs. You can add these to your shakes.

I would save the creatine, and other more advanced supplements, for later on in your bodybuilding journey, once you have turned 20 and have achieved some pretty solid bodybuilding gains. Believe it or not, I did not use supplements such as creatine until I turned 2�.

Definitely, stay away from any testosterone

boosting supplementation. Right now (since you are a teenager) your body produces a ton of anabolic steroids (testoster-one and growth hormone mainly) that will greatly help you in your quest to build muscle rapidly while losing body fat. Anything that you do trying to further boost your testosterone production may do the exact opposite. Save testosterone boosters for when your body starts to slowly decline in testosterone production, which is around 2� years old. However, research shows that �,000 mg of Vitamin C lower cortisol levels (a muscle wasting hormone that does the exact opposite of what testosterone does) so �000mg of Vitamin C at Breakfast, Lunch and Dinner will actually help you in your quest to a more muscular body.

The supplementation program above, in conjunc-tion with a good bodybuilding diet (see the sample bodybuilding diet below), a good training program based off from basic exercises (see the sample body-building routine below), rest (yes, you need at least 8 hours of sleep each night) and the determina-tion to execute your bodybuilding program day in and day out will take you to where you want to be.

C o n v e n i e n t s u p p l e m e n t s If budget allows instead of a �-lb protein tub, you can opt for easier to carry and more convenient items like Protein Bars, Meal Replacement Powders or Ready To Drink Shakes. However, convenience comes with an added cost so if budget is tight, simply carry the servings you will need of your protein powder individually sealed on a Ziploc ® bag in your cooler and mix them with water or milk when it is time to consume. You will need a shaker bottle for this but all high quality proteins these days are instantized and therefore mix rather easily.

The formula: S= Dx (T+N+R)s- the success that you achieve in your program.

D- the determination that you have to achieve success.

t- the bodybuilding training that you’ll use.

N- your well supplemented nutritional program

r- r rest & recovery

sample diet on the next page

Sample Bodybuilding Workouts For Teens

Workout (A): Chest/Back/CalvesChest•Incline Bench Press/ Incline DB Press � sets of �2, �0, 8, 8 reps•Flat Dumbbell Press /Chest Dips � sets of �0-�2 reps•Incline Flyes/Flat Flyes � sets of �2-�� reps

Back•WG Pull-ups to Front /WG Pull-ups to Back � sets of 8-�2 reps•Reverse Close Grip Chin-ups/T-Bar Rows � sets of �0-�2 reps•Low Pulley Rows/One Arm Rows � sets of �2-�� reps

Calves•Standing Calf Raises/Calf Press � sets of 8-�0 reps•Seated Calf Raises with Toes In/ Toes Out � sets of ��-20 reps

Workout (B): Shoulders/Biceps/TricepsShoulders•Dumbbell Shoulder Press/Upright Rows � sets of �2, �0, 8 reps•Lateral Raises/Military Press � sets of �0-�2 reps•Bent Over Laterals/Rear Delt Machine � sets of �2-�� reps

Biceps•Concentration Curls/Preacher Curls � sets of 8-�0 reps•Incline Curls/Incline Hammer Curls � sets of �0-�2 reps•Hammer Curls/High Pulley Curls � sets of �2-�� reps

Triceps•Triceps Dips on Parallel Bars/Close Grip BP � sets of �2, �0, 8, 8 reps•Straight Bar Triceps Pushdowns/ Overhead DB Triceps Extensions � sets of �0-�2 reps

Workout (C): Thighs/Hamstrings/AbsQuads•Squats/Wide Stance Squats � sets of �2, �0, 8, 8 reps•Leg Press/Hack Squats � sets of �0-�2 reps•Leg Extensions/One Legged Leg Ext � sets of �2-�� reps

Hamstrings•Standing Leg Curls/Lying L C w/ Toes Out � sets of 8-�0 reps•Lying Leg Curls w/ Toes In/Seated Leg Curls � sets of 8-�0 reps•Lunges/Step Ups � sets of �2-�� reps(Note: Press with your heels on lunges and step ups)

Abs•Hanging Leg Raises/Knee-Ins � sets of �0-�� reps•Crunches on Exercise Ball/Bicycle Crunches � sets of �0-�� reps

BODYBUILDING WORKOUTS FOR TEENSWorkouts should not last more than � hour tops with �� minutes being the optimal length. The reason for this is because after ��-�0 minutes of intense training, testos-terone levels begin to fall and cortisol levels begin to rise. Not a good scenario for those of us who would like to build muscle and lose some body fat. Therefore, the mission is to get in and out of the gym (so that means no socializing during workout time) and hit each muscle efficiently, with perfect form and the right intensity.

BODYBUILDING NUTRITION FOR TEENSA key component of the formula for bodybuilding success is nutrition. Nu-

trition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

In order to lose body fat and achieve good gains in muscle mass, your nutri-tion program needs to provide your body with quality nutrients in the form of carbohydrates (which serve to provide energy), proteins (which provide the amino acids to repair muscle tissue and other tissues in the body), good fats (which support healthy hormonal production) and finally water (as most of your body is made up of water).

Good Carbohydrates ListThere are two types: Complex Carbohydrates: Starchy: • Oatmeal (� cup dry), • sweet potatoes (8 oz baked), • potatoes (8 oz baked),• rice (� cup cooked), • pasta (8oz cooked), • corn (� cup canned), • peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates. Fibrous: • Broccoli (�/2 cup raw),• carrots (� cup raw), • cauliflower (�/2 cup raw), • green beans (�/2 cup raw),• lettuce (� cups raw), • mushrooms (�/� cups raw),• pepper (�/2 cup raw), • spinach (�-�/2 cups raw), • zucchini (� cup raw). Each serving approximately equals 6 grams of carbohydrates. Simple Carbohydrates: •Apples (� apple), • bananas (� banana), • grapefruit (� grapefruit), • grapes (22 grapes), • oranges (�-�/2 orange), • pears (� pear), • pineapple (�/� of a cup). Each serving approximately equals 20-25 grams of carbohydrates.

Good Proteins List• egg whites (�0 egg whites), • chicken breast (cooked, skinless and boneless: � oz), • turkey (cooked, skinless and boneless: � oz), •white fish (� oz). Each serving size equals approximately 35-40 grams of protein.

Good Fats List• Extra Virgin Olive Oil (preferably from can)• Organic Flaxseed Oil (which needs to be refrigerated at all times).


Sample Bodybuilding Diet For Teenage Males With A Normal Metabolism

Meal 1 (First thing in the morning before departing to school)•� cup of oatmeal•� piece of fruit such as an apple•�0 egg whites •½ tablespoon of flaxseed oilSupplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (between 9-9:30am as you change classes)•�-�/2 scoops of protein powder-or-•Protein Bar-or-•MRP or RTD

Meal 3 (lunch time which could be anywhere from 11:30am to 12:30pm)•� cup of brown rice•Serving of vegetables such as green beans, broccoli, asparagus•� ounces of chickenSupplements: Vitamin C (1000 mg)

Meal 4 (3pm)•�-�/2 scoops of protein powder-or-•Protein Bar-or-•MRP or RTD

Meal 5 (6pm)•8 ounces of baked potatoes•Serving of vegetables such as green beans, broccoli, asparagus•8 ounces of tilapia•½ tablespoon of flaxseed oilSupplements: Vitamin C (1000 mg)

Meal 6 (8:30 pm)•�-�/2 scoops of Pro V�0 pre-mixed as a shake with ½ tablespoon of flaxseed oil-or-•MRP

Sample Bodybuilding Diet For A Fast Metabolism (Hardgainer)

Meal 1 (First thing in the morning before departing to school) •�-�/2 cups of dry oats mixed with water •� banana •�0 egg whites Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg) Meal 2 (between 9-9:30am as you change classes)•Weight Gainer Powder mixed with �� ouncesof skim milk and � Tablespoon of Flax Oil •� Piece of Fruit (Optional) Meal 3 (12 Noon) •�-�/2 cup of brown rice, or medium sized baked potato, or sweet potato •2 cups of green beans, broccoli or any other desired vegetable •�-8 ounces of chicken, turkey, or lean fish Supplements: Vitamin C (1000 mg) Meal 4 (3 pM) •Weight Gainer Powder mixed with �� ounces of skim milk and � Tablespoon of Flax Oil •� Piece of Fruit (Optional) Meal 5 (6:00 pM) •�-�/2 cup of brown rice, or medium sized baked potato, or sweet potato •2 cups of green beans, broccoli or any other desired vegetable •�-8 ounces of chicken, turkey, or lean fish Supplements: Vitamin C (1000 mg)

Meal 6(9:00 pM) •Weight Gainer Powder mixed with �� ounces of skim milk and � Tablespoon of Flax Oil •� Piece of Fruit (Optional)

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Fi-nal Thoughts

Take full advantage of your age. One of the key elements to my bodybuild-

ing success, I feel, is the fact that I started bodybuilding training at �� years old, so I took full

advantage of my natural steroid production by training and dieting hard day in and day out at the age where you

get the most gains from your efforts. Remember that the real key to long term bodybuilding success is the consistent execution of your training pro-

gram, your diet, your basic supplement intake, and last but not least, getting your rest.

about the author Hugo Rivera, About.com’s Bodybuilding Guide and ISSA Certified Fitness Trainer, is an internationally-known best-selling fitness author of over 8 books on bodybuilding, weight loss and fitness, including “The Body Sculpting Bible for Men”, “The Body Sculpting Bible for Women”, “The Hardgainer’s Body-building Handbook”, and his successful, self published e-book, “Body Re-Engi-neering”.

You can visit Hugo Rivera at www.bodybuilding.about.com, at www.HRFit.net, and his new site www.losefatandgainmuscle.com.

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by: Pz

Life happens when you least expect it. After all, it wasn’t the path he had envisioned. He was only along for moral support—really. Little

brother Andrew was the one who wanted to audition, not him. But once in a while destiny has other plans. On that rainy day in Omaha, the golden ticket was placed in his hand and David Cook was in for quite a wild ride.

In this its seventh season, I have yet to see an episode of American Idol. I’m not exactly sure why except that I don’t watch much TV and reality shows aren’t high on my priority list. I am up to speed, though, with music and pop culture, so I’m familiar with and a fan of AI past winners and losers. I know winners Kelly and Carrie have gone on to achieve huge commercial success. I know runner-up Clay, and fourth- place finisher Daughtry, have managed to be big winners in spite of not coming out on top. I know Bo Bice has had his share of health issues, and big Ruben lost close to �00 pounds and is now a vegetarian. I know Fantasia was cast by Oprah in The Color Purple on Broadway, and salt and pepper haired Hicks has been a bit of a disappointment to the soul-patrol, but he, too, has nabbed a Broadway role in Grease.

The music industry is a tough busi-ness and Idol provides a jumping off point where artists, who may not other-wise ever get the chance to be discovered, get their chance to shine. There are no guarantees. Life doesn’t come with them, nor does American Idol.

That brings us to the newly crowned Cook. I had read the buzz about the sea-son finale and the excitement over the dueling Davids—Cook and Archuleta. I wanted to see what all the fuss was about

and to be honest was more interested in the older rocker than the younger crooner. Due to the beauty of technology, I was able to view David’s performances and interviews and witness his amazing transformation. During the months of grueling competi-tion he went from a self-professed word nerd who appeared to be playing at be-ing a musician to a bona fide rock star. From the hair on his head to the hair on his face, from the bracelets on his wrists, to the boots on his feet, Cook morphed into just the right look--top to bottom. Admittedly, I’m a true rocker at my core but talent is talent and good music is medicine for the soul regard-less of the genre. All I can say is thank you Andrew! The world might have missed out on David altogether if not for the audition twist of fate. As Paula so aptly commented in earlier rounds, “You are it. You are the whole package.” In this case, her assessment was dead on accurate.

Since the win Cook has made the traditional rounds and been featured on all the major talk shows. Yes, he can

sing, and he’s a natural entertainer with a compelling stage presence. What’s even more impressive about this 2�-year-old superstar in the making is he, indeed, IS a nice guy. Even Simon—who rarely says anything positive about anybody—com-

plimented David for being a “tryer” and one of the nicest most sincere people they’ve ever had.

I’m happy for him and his family and friends. I’m happy for his hometown that fervently got behind him. I’m happy

for the music loving public who is go-ing to have a new rocker on the block to enjoy. America should give herself a standing ovation--with the gazillion number of votes cast—she got it right. Isn’t it grand? Winning doesn’t have to be

the end all be all, but winning can be the perfect outcome for the right individual. David Cook is the right individual. He was already a win-ner before Idol. His victory takes a good life and makes it bet-ter. There are lessons we can learn from his captivating story. Most of all, it’s heart-warming to know that sometimes good guys DO finish first.

Now the next leg of the journey begins, and we’ll see how David handles what’s ahead. This is some pretty heady stuff, but David seems to have a good head on those broad shoul-ders. He’s been given the chance to make music on a large scale—something he passionately loves-

- and make a living to boot. My guess is he’ll do great. My guess is we’ll be seeing and hearing quite a bit from Mr. Cook. One thing you can be sure, David is having the time of his life.

PZ’S POINTERS FROM DAVID COOK’S IDOL JOURNEY—You are special enough—Think of the odds. David went from about �0�,000 to �. He came in first place among all those who auditioned. He beat out plenty other talented artists. He was special enough to get there and special enough to win. Perhaps the planets were all aligned in his favor. Perhaps the rock gods were looking down and anointed him—who knows. Regardless, he rose to the challenge and it paid off. He had loving, supportive people around him who believed in him and his gifts and talents. Don’t forget how special you are. You have talents and gifts to share. Get about the business of making your goals a reality. Surround yourself with uplifting influences. The world needs each of us to be the unique contributors we were designed to be.

Winning is a relative state of mind—Mankind has developed an attitude if you don’t win the top prize, the title, the crown, the belt, the cup, the ring, the green jacket, the championship, or the gold medal, you are a colossal loser. How many times have you heard, “Nobody remembers who comes in second?” Look no further than the guy who finished right behind David in the AI finale. Look no further than little David— David Archu-leta—and you’ll see how ridiculous our attitude has become. Here’s a ��-year-old young man who sang his heart out, and gave it everything he had, and was thrilled to come in second place behind Cook. What a sweetheart this kid is! The refreshing thing about these two opponents is the caring and respect they show for each other and the genuine big brother/little brother bond they formed over the course of the journey. It was as though they were only competing with themselves and never against each other. This, I believe, brought out the best qualities in both Davids and should serve as inspiration to others. These guys are both winners in life and will have successful music careers no matter who won. See yourself as a winner. Live your life with that winning state of mind and you will finish your race on top. Be kind along the way.

All you can give is your best—Whatever you endeavor to attempt in life you must go into it prepared to give it your best effort. Anything short will fall short and won’t do. If you leave it all out there on the stage—the stage of life—then you’ve done everything possible to succeed. If you don’t try and try and try again, you

won’t know. It may take a lot of trying. It may take a lot of doing. It might not be easy. (It’s not supposed to be.) Keep at it. We’re all not meant to be the winner of American Idol. That’s David Cook’s destiny. Your destiny is yours alone. When you give your all, when you do your best, you stand the chance that it just might be enough.

Preparation meets opportunity—Sorry but there are no free rides. Free rides are deceiving and full of hollow victories and shallow substance. Hard work and prepa-ration are key components to achieving your goals. David Cook might have gone to the auditions on a whim, but when he got the green light to Hollywood he had to have the goods to stay in contention. He had been steadfastly working on his music and artistry for many years. While it’s unclear what the future holds for this extraordinary star, Idol has presented him the forum to take his skills to the next level. Now, as the winner, there are no

limits to what this talented, witty, char-ismatic musician can achieve. Whatever your calling happens to be, get good at what that is. Be prepared so when that door opens or that opportunity arises you can embrace it ready, willing and able.

Don’t mistake confidence for arro-gance—If you don’t believe in yourself, how can you expect others to take you seriously? When you hear Obama or Clinton or McCain speak do you get the impression, for an instant, that they don’t believe in themselves or in their message? You can’t sell it if you don’t believe it. You can’t be taken seriously unless you are seen as a serious player. That feeling comes from the inside as you show yourself to others and to the world. A semblance of confidence goes along with such an attitude. I read some comments about Cook as being cocky. Don’t mistake confidence for arrogance.

David believes in his talents and knows he can do this. He took the criticism that the judges threw his way graciously. Any guy who will purposefully wear an orange rubber wristband on behalf of a little girl with leukemia is anything but arrogant.

Gratitude can be sexy—There’s noth-ing like an unpretentious dork from Blue Springs MO, who can give Chris Cornell and Raine Maida a run for their rock status. David Cook has an air and a flair that can only be described as humble-hot. He seems to display so much appreciation and gratitude for the good fortune bestowed upon him. This singer-songwriter proudly displays the initials AC—that honor his broth-ers Adam and Andrew—on his white, left-handed Gibson Les Paul electric guitar. Even during his victory song he acknowledged runner-up and buddy Archie and included him and the rest of the Idol top finalists in his spotlight mo-ment. (Such a gracious gesture.) Move over Justin Timberlake. Looks like Cook has brought sexy back in a big way. Just goes to show that sweet and sexy can go so happy together.

Something bigger than you—A strug-gling bartender, most-time musician was plucked from his Midwestern obscurity and won the biggest competition of its kind. Some could say he lucked out. Please! Luck has very little to do with it. The universe has a way of giving us what we need if we allow it. When we open ourselves up to the wonders that are out there waiting miraculous things happen. The journey David Cook is on has been charted for him by a force bigger than himself. With expectations in check, he sees the big picture and is diving in, go-ing with the flow-- enjoying every minute of the experience. We congratulate him and wish him well. There is a plan for all of us. That’s the purpose of living. Some-times it is hard to fathom. Sometimes it’s hard to dream big enough. Begin today by dreaming big. The plan for your life will show itself when you are finally ready to see it.

Pz is the author of Club Shattered. As a motivational writer and personal power coach, Pz specializes in the area of relationships and the human condition.

Contact Pz with ideas, questions, or feedback: [email protected]

Visit her website www.pzpower.com

“I look up at that stage and you’re standing in your truth delivering unbelievable songs with integrity and orig-inality. I applaud you David Cook.” Paula Abdul~

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pz’s perspective

a lesson in WINNINGsometimes good guys do finish first


Just a few years ago I was a very sick patient in the shock trauma unit of Prince Georges Hospi-tal. I was hit by a dump truck

on my driver’s side door on my way home from swim practice, my body was crushed from the impact! The force of the crash knocked my heart across my chest, damaging all of my organs, losing over �0% of my blood, collapsing one of my lungs, and also breaking several ribs along with my clavicle and pelvis. I was trapped in my car at the accident scene and it took the jaws-of-life to get me out of the vehicle in just enough time to get me flown out. I remember being told later by my parents that I only had fifteen minutes left to live so time definitely was of the essence that day.

When I arrived at shock trauma, the main concern was my heart and to get the internal bleeding to stop. After several operations, there was nothing else to do but wait. As each day went by in my hospitalization period, they said that I was in God’s hands; it was unsure whether I would leave my hos-pital room in a wheelchair or a body bag, and the day that everyone knew that I would live would be the day that I left the shock trauma unit.

In all actuality, my parents told me that I was the worst patient in the unit for many weeks besides those who

were on their way to the morgue. I was in room nineteen for over two months, and for those months I was on the brink of death. In a chemically induced coma, I laid there on my back paralyzed and in a state of total confusion. I woke up not knowing how I got there because of all the medication and amnesia that it gave me.

It was a horrifying experience, especially

when I tried to look out of my room

and saw nurses pushing stretchers by with white sheets covering the other patients because they were not as lucky as me. My parents would come into my room and would stand there and hysterically cry the whole time, and try and explain to me the situation that I was in.

I will never forget the day where I learned how to talk again. After several attempts to get me to say a few syl-lables, one lucky day it just happened! My respiratory therapist hooked this object up to my neck, and I struggled to sound out a few words, all of a sud-den I just starting talking. I could not

believe I was talking, and neither could anybody else! There was always a pos-sibility that I had brain damage, it was an unknown. All the nurses and doc-tors came running in and they all broke out in tears instantly when they saw me. My parents came running around the corner because they had just arrived for visiting hours, and they were awe-struck. I remember telling my dad that everything was going to be okay, and he couldn’t keep his composure and just burst into tears. As for my mom, I don’t think she stopped crying for the entire time that I was in there. The day that I learned how to talk again was truly a miraculous day.

After fourteen surgeries, thirty-six blood transfusions, and �� plasma

MY JOURNEY OF FAITH, HOPE AND MOTIVATION

“I was in room nineteen for over two months, and for those months I was on the brink of death. In a chemically induced coma, I laid there on my back par-alyzed and in a state of total confusion.”

treatments, things were finally look-ing positive for me again. This all happened only a few years ago, but it all still seems like yesterday to me. I honestly wouldn’t be here right now if I didn’t have the support and determi-nation from the amazing faculty and staff of Prince Georges Hospital and all the wonderful people in shock trauma who went above and beyond to save me. I am forever grateful for all of your support.

As I look back at it all, I will never forget those two months where my life was on standby. Room nineteen in the Shock Trauma Unit of Prince Georges Hospital is not just a room to me, it is the place where I was saved, and is also the place where I found out that miracles happen to those who be-lieve! I became a survivor!

After the accident, I was nothing more than a skeleton. My dreams of going to college and swimming on the team were over. I was told that I would never have a life after that. I was told that I would never walk again because of the severe damage to my pelvis. I worked hard to not only walk but run. I was told that I would never be able to swim, but worked hard to actually get to the point where I was able to swim on my collegiate swim team this past year and was one of the fastest swim-mers in the conference. I was told that I would never be able to lift weights again because of the severe nerve dam-age to my left shoulder.

I worked hard to get to the point where I could bench �2� lbs. I re-member when I was in my physical rehabilitation center, I was able to only bicep curl 2.� lbs. and now I’m curling �0 lbs. reps on each arm. I guess I was told a lot of things, but the doctors and physical therapists never factored in the power of determination, and that is one thing that kept me alive.

This all happened in 200� but it still feels likes yesterday to me. Since then, I have used my story to bring hope and inspire others. I am in the

process of writing a book with Brian Grenier from the Daily Peloton in order to get this message of hope out!

We have created “Team Boyle” which is a team of people from around the world that have over come ob-stacles or are in the process of over coming obstacles through the hope and healthy lifestyle that sports afford. People that join the team get a “Team Boyle” T shirt, ball cap, water bottle, monthly e mail up dates and access to pre set training plans that I used! They get all this for a small yearly member-ship fee! I also have a foundation at the hospital where I was saved and donations can be made in my name at: PGH INFO

Just recently I decided that I was going to train for another goal that I had before the accident. That goal was to compete in The Ford Ironman Tri-athlon®. Back in June I contacted Iron-man management about my plans, and you know, I got the response I wanted. They reserved a media slot for me to compete in the Ford Ironman World Championship® in Kona HI where the best triathletes in the world compete! They told me that he would reserve a spot for me and they are going to pre-miere my story, background, and foot-age of my training on live TV, � Dec 200� on NBC.

I now know that being a survivor brings with it the innate responsibil-ity of helping others that may be in similar situations. I believe that as a survivor you become a pawn in a much bigger game whose outcome you may never be aware of. The lives you af-fect as a survivor become infinite in nature but the same message is carried through, NEVER GIVE UP. Would it be a young man or woman who was suffering from cancer that would see my story and resolve to NEVER GIVE UP? Did I effect some one in a posi-tive way on my journey when their life was headed in a negative direction, I don’t know, I can’t fathom it but this one thing I do know, it is no longer about me!

Brian J. Boyle

�� Natural Muscle June/July 2008

�8 Natural Muscle June/July 2008*When combined with increased exercise and a low calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

Natural Muscle 10-4-2007.indd 1 5/28/08 5:16:59 PM

natural muscle - june 2008

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