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Documente Profesional
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BY
FOR WOMEN
FITNESSRx
TM
The Healthy
Holiday
Special!
The holidays are here, and it can be the most difficult time to stick to any kind
of fitness regimen or healthy eating plan. During this time, people often sabotage
the hard work they put in all year by indulging a little too much and neglecting to
find time to exercise. But this year can be different. Too busy to work out? Weve got
several timesaving full-body workouts. Want to enjoy holiday eating without gaining
weight? Our holiday diet program may actually help you lose weight and you wont
feel like youre missing out on those delicious holiday foods. Intrigued? Read on!
Between parties, shopping and seeing relatives, in addition to your regular hectic
schedule, its easy to put your workouts on the back burner during the holiday
season. But you can have your fruitcake and stay fit, too! How? With a little holiday
miracle called high-intensity interval training! In Holiday HIIT with IFBB Champion
Ashley Kaltwasser on page 38, our cover model demonstrates our comprehensive
HIIT program. The time-saving, metabolism-boosting resistance and cardio workouts
will have you in and out of the gym in just 30 minutes! In addition, find out the best
ways to beat holiday stress and tips for getting the most out of the workout!
Are you traveling this holiday season? Elastic bands are perfect for an on-thego workout or any time youre limited on time and space! In Fit to Go: A DoAnywhere Workout You Can Take on Vacation on page 60, IFBB Bikini Pro Carolina
Silva demonstrates a 30-minute full-body, cardio and resistance training program
that will burn fat and get your heart pumping. Plus several studies have shown that
elastic bands are an excellent alternative for lean muscle growth, especially when
you cant get to the gym to use free weights or machines. Check out the feature for
the program and tips for eating healthy on the go.
To shape a svelte, sexy, strong body, youll need to get in touch with your inner
athlete. Think the Williams sisters, Hope Solo, Karina Smirnoff or IFBB Bikini Pro
Vanessa Campbell. In Get Tight Curves with IFBB Bikini Pro Vanessa Campbell, on
page 50, Vanessa demonstrates a butt-shaping, ab-toning, fat-blasting workout,
and shares her tips for achieving great glutes and flat abs. Its a combination of
plyometrics, resistance training and intense cardio, so get ready to tighten your
glutes, tone your abs and blast fat! This is how Vanessa developed her fit feminine
physique, and you can too!
The words holiday and diet dont typically go together. In fact, all too often we
indulge without limits during the holiday season. In Holiday Diet: Eat All You Want,
Burn Fat Like Crazy and Stay Healthy on page 68, learn how to have a healthy diet
this holiday season without feeling like youre depriving yourself. Over the last few
years, scientists have been identifying strategies to minimize fat production and
maximize fat-burning potential. Follow our comprehensive diet, recipes and tips and
tricks, and you can actually lose weight this holiday season!
Come on, ladies lets make this year different. Do you want to start 2014
regretting all the mistakes you made during the holidays? If not, use our workouts
and diet plan in this issue to guide you through a healthy holiday season! As usual,
the rest of the issue is packed with the latest scientifically backed research to help
you tone up, blast fat and get lean! And for more content thats added every single
day, dont forget to visit our website, www.fitnessrxwomen.com.
From all of us at FitnessRx, have a healthy and happy holiday season!
See you next year!
Yours in good health,
Co-Publishers
Elyse Blechman
Jennifer Blechman-Turner
Editor-in-Chief
Steve Blechman
Design/Art Director
Elyse Blechman
Managing Editor
Lisa Steuer
Associate Editor
Alan Golnick
Digital Creative Director and
Design Consultant
Chris Hobrecker
Chief Photographer
Per Bernal
Contributing Illustrator
Bill Hamilton
Administrative Assistant
Fernanda Machado
Circulation Consultants
Irwin Billman and Ralph Pericelli
fitnessrxwomen.com
Editor-in-Chief
Jaime Baird
editor@fitnessrxwomen.com
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NEW READER
I just wanted to drop you a note and tell
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that I was always a die-hard Oxygen girl,
but after meeting Nicole Wilkins at a fitness camp last year, I started to follow her
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THE SCIENTIFIC
APPROACH
My name is Fiona Harris and I am a
devoted reader of FitnessRx For Women. I
have been reading your publication since
my days in university when I found my love
for weight training and wanted to learn
more about how to bring the best out in
myself and my physique. What I love most
about your magazine and what I think sets
you apart from the rest of the fitness publications on the market is how you take a
scientific approach to delivering nutrition
and training advice to your readers. As
someone with an educational background in
human physiology, I appreciate advice that
is based on sound scientific literature.
Fiona Harris
e-mail
8 FITNES S R X
DECEMBER 2013
DANCING WITH
THE STAR
FIT MOM
AND DAUGHTER
I just want to say first of all, I am a
huge fan of the FitnessRx magazine. I
always purchase this magazine every
month and always look forward to
the next issue! Now I don't know if I
have the right e-mail address, but I
wanted to share and credit part of
my motivation and success to my
mother. My mother has been a personal trainer for over 20 years, and
got me started in the fitness industry. She has a dislocated shoulder,
and many other injuries, but I find
that she is always able to push her
limits as well as mine! I started out
not being able to do one girl push-up
to leg pressing 1,000 pounds or
more all under a year. My mother and
I train six times a week, and three
times a day. She is definitely my best
friend as well as my role model!
Best regards,
Sasha Arrieta
e-mail
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50
60
IN THIS ISSUE
6
INSIDE PEEK
MAIL ROOM
12 ONLINE NOW!
At FitnessRxwomen.com
110
WARM UP
COOL DOWN
14 TRAINING
INFO-BITS
78 FAT-BLASTING
RECIPES
18 NUTRITION
INFO-BITS
96 FLAT ABS
Mary Dent: Flat Abs at 53
22 SUPPLEMENTS
INFO-BITS
98 FIT TRENDS
26 FAT LOSS
INFO-BITS
3O HEALTH
INFO-BITS
34 BEAUTY
INFO-BITS
Cardio Trainability:
How Your Genes
Influence Your Cardio
Workout Results
108 SUPPLEMENT
EDGE
ASK THE
EXPERTS
Caffeine Safety
and Toxicity
88 ASK JACKIE!
116 BODY
PARTICULARS
Building a Perfect Back with
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118 ULTIMATE IN
NUTRITION
What Makes Us Fat
Excessive Calories or the
Wrong Carbohydrates?
104
Jackie Warner
112
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FITNESS RX 11
TRAINING,
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NUTRITION,
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WarmUP
FitRx
DECEMBER 2013
IN THIS SECTION
14-16
TRAINING
18-20
NUTRITION
BEETROOT BREAD COULD
IMPROVE CARDIOVASCULAR
HEALTH; ARE NITRATES
AND NITRITES IN FOOD
HEALTHFUL OR HARMFUL?
22-24
SUPPLEMENTS
CAFFEINE PROMOTES
RECOVERY FROM INTENSE
TRAINING; OMEGA-3 FATTY
ACIDS FIGHT FAT
26-28
FAT LOSS
30-32
HEALTH
Zumba is a fun
way to get a
good workout.
34-36
BEAUTY
D E C E MB E R 2 0 1 3 FITNESS RX
13
Best of 2013
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TRAINING INFO-BITS
BY
ZUMBA:
KETTLEBELL SWINGS
Build Strength & Power
Less is more with kettlebells. Doing only a few exercises for 10-20
minutes, 3 to 4 days per week builds whole-body, functional fitness
you can use. This throwback equipment from the 19th century builds
strength, power, flexibility, cardiovascular endurance, and prevents back
pain. It is fun, challenging and safe provided you use good body
mechanics and proper training techniques. British scientists found that
power development was higher during kettlebell swings than during
squats. The kettlebell swing is a good total-body exercise that builds
strength and power. (Journal Strength and Conditioning Research, 26:
3209-3216, 2012)
Yoga Increases
14 FITNE S S R X
DECEMBER 2013
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TRAINING INFO-BITS
ELASTIC BANDS
ACTIVATE MUSCLES
BETTER THAN FREE WEIGHTS
You don't need expensive weight machines or free weights to increase
strength because elastic bands work just as well. Researchers from
Malaysia and Australia found that muscle activation was greater when
doing biceps curls with elastic bands compared to free-weight dumbbells.
The elastic bands worked best when shortened by 30 percent, which
increased resistance. Elastic bands are inexpensive, lightweight and portable, and can be used almost anywhere to provide a quality resistance exercise workout. (European Journal Sport Science, 13: 155-163, 2013)
INSTABILITY TRAINING:
FAGETABOUTIT!
Instability training has been extremely popular with power athletes for
more than 10 years. The theory behind the method is that training on
unstable surfaces such as Swiss balls and balance cushions forces muscles to stabilize the body to perform the exercise, which requires additional
muscle activation. Few studies support this. A Norwegian study measured
muscle activation in the upper body and core muscles during a 6-rep maximum bench press performed on stable and unstable surfaces. Muscle
activation when training on unstable surfaces, as measured by electromyography, was lower for every muscle group. In fact, activation of the rectus
abdominis was more than 30 percent less when training on the Swiss ball
or balance cushion than on a stable surface. Instability training is less
effective than traditional training for building strength in prime movers or
trunk-stabilizing muscle groups. (Journal Strength Conditioning
Research, 27: 1101-1107, 2013)
PILATES
Builds the Core
The Pilates training method includes more than 500 exercises
done on modified gymnastics
devices or without equipment.
Pilates are not as good as jogging, cycling or brisk walking for
building aerobic fitness. They are
excellent for building the core
the muscles in the center of the
body that support the spine. A
study by Spanish researchers
showed that nine months of Pilates stimulated muscle hypertrophy in the abdominal muscles
and corrected muscle imbalances in the core. (Medicine Science
Sports Exercise, 44: 1589-1594,
2012)
16 FITNE S S R X
DECEMBER 2013
Dont Do Static
Stretching Before
Weight Training
Many people warm
up by doing general
exercise, such as
jogging or cycling,
or warm up specific
to the lift (e.g., light
bench presses or
squats). Until recently, many athletes
also performed static stretching exercises before workouts
or competitions.
Jeffrey Gergley from
Austin State University found that
combining static
stretching with
a general warmup decreased
strength by 8
percent and lower
body stability by
nearly 23 percent
compared to a
general warmup alone. This
study agrees with
many similar studies published in the
last 15 years, which
showed that athletes
shouldnt do static
stretches before
training or competition. Do them after
exercise when the
muscles are warm
and stretching wont
interfere with performance. (Journal
Strength Conditioning Research, 27:
973-977, 2013)
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NUTRITION INFO-BITS
BY
NITRITES IN FOOD
HEALTHFUL OR
HARMFUL?
The blood vessels use nitrates in food such
as beetroot to produce nitric oxide a critical
chemical that promotes blood flow, improves
sexual performance, and enhances energy
levels. The capacity of the endothelial cells
(cells lining the blood vessels) to secrete
nitric oxide is an important measure of
cardiovascular health and performance.
Healthy blood vessels secrete nitric oxide,
which promotes blood flow to tissues
uis Un
niversity
throughout the body. A St. Lou
study
y fou
und th
hat be
eetro
oot (2
200 grrams
containin
ng at least 500 millig
grams of
nitra
ate) im
mproved runnin
ng sp
peed durin
ng a
5-kilometter trreadm
mill sp
peed test in
recre
eation
nal ru
unnerrs. Nitrites from food
sources such as processed meats might
increase the risk of cancer, so its probably
best to consume nitrates and nitrites from
vegetable sources rather than from hot dogs
or bologna. (Journal Academy of Nutrition
and Dietetics, 113: 1268, 2013)
Metabolic rate and muscle mass decrease during weight loss. This makes it difficult to maintain lost weight. A study from
Maastricht University in the Netherlands found that protein intake was critical during weight loss for maintaining normal
metabolism. Overweight adults age 18 to 80 years old consumed a low-calorie diet for six months. Half of the people
consumed 0.8 grams of protein per kilogram bodyweight per day (normal protein intake) and half consumed 1.2 grams per
kilogram bodyweight per day (high protein intake). After six months, lean mass and metabolic rate was highest and diastolic
blood pressure was lowest in the high protein group. Increase protein intake when trying to lose weight. (Journal of
Nutrition, 143: 591-596, 2013)
18 FITNE S S R X D E C E M B E R
2013
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NUTRITION INFO-BITS
Meat (100 grams) Fat (g) Calories Cholesterol (mg) Saturated Fat (g) Protein (g) Iron (mg)
Buffalo
2.42
143
82
0.91
28.44
3.42
Beef, extra lean
16.33
256
84
6.42
25.40
2.35
Pork
18.19
265
105
5.15
23.55
1.51
Chicken
3.57
165
85
1.01
31.02
1.04
(Nutrition Research, 33: 293-302, 2013)
The Mediterranean diet is high in fruits, vegetables, olive oil, lean meats, fish and red wine. People following the diet have a
reduced risk of heart disease, cancer, high blood pressure and obesity. Spanish researchers found that the Mediterranean diet
with olive oil reduced the risk of osteoporosis (bone loss). The diet increased levels of markers of bone formation
without changing calcium levels. Following the Mediterranean diet is a good way to maintain bone health. (Journal
Clinical Endocrinology Metabolism, 97: 2012-2221, 2012)
20 FITNE S S R X
DECEMBER 2013
Glycemic Index is a
VALID MEASURE
of Carbohydrate Quality
Many nutrition experts have put more
emphasis on whole grains and fiber for highquality diets than on glycemic index. Thomas
Wolever from the University of Toronto
argued that glycemic index is an important
measure of carbohydrate quality and should
be emphasized as much as whole grains and
fiber. Glycemic index is the rate that a food
increases blood sugar. Several popular diets
promote low-glycemic index foods for
weight control. The thinking is that rapid
increases in blood sugar stimulate insulin
release, which causes a crash in blood sugar
and increases hunger. Low-glycemic index
foods are also good for endurance
training because they provide more
sustained release of sugar into the blood.
Glycemic index should be part of the dietary
recommendations of healthy adults.
(European Journal of Clinical Nutrition, 67:
522-531, 2013)
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SUPPLEMENT INFO-BITS
BY
CALCIUM SUPPLEMENTS
INCREASE HEART
ATTACK RISK IN MEN
BUT NOT WOMEN
Calcium is essential for bone health, muscle contraction, electrical conduction in the heart, normal cell
health, and might promote weight control. Fifty-one
percent of men and 70 percent of women take calcium supplements. A study of nearly 400,000 men
and women by researchers from the National Cancer
Institute found that in men, calcium supplements
increased the risk of death from cardiovascular issues
by 19 percent but was not linked to increased stroke
risk. Calcium supplements were not related to heart
attacks or strokes in women. An important finding was
that dietary calcium was not related to heart attacks or
strokes. (JAMA Internal Medicine, 173: 639-646, 2013)
Omega-3 Fatty
Acids FIGHT FAT
22 FITNE S S R X
DECEMBER 2013
CAFFEINE
Promotes
Recovery from
Intense Training
Caffeine promotes recovery from exhaustive exercise according to a
study by Brazilian
researchers. Athletes
rode a stationary bike
to exhaustion followed by a 2.5-mile
time trial on a road
bike after one hour of
rest. Using the same
athletes for three trials, subjects consumed caffeine, placebo (fake caffeine) or
nothing (control). The
caffeine trial was the
fastest, which shows that
caffeine promoted recovery.
Carbohydrates are the principal
fuels during exercise intensities above
65 percent of maximum effort.
Carbohydrate fuel sources during exercise include circulating blood sugar, glycogen in the liver (glycogen is stored carbohydrate), and muscle glycogen.
Caffeine stimulates adrenaline release,
which promotes carbohydrate metabolism and allowed the athletes to ride faster. (PLoS One, published online August
19, 2013)
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SUPPLEMENT INFO-BITS
CAPSAICIN
Capsaicin is a red chili pepper used to make paprika, which is a spice used in
chili and Mexican food. The capsaicin in these foods provides the hot, steamy
flavor that makes steam come out of your ears. They are important
ingredients in many weight-loss supplements. Several studies found
that capsaicin decreased fat cell content and increased gene activity associated
with fat metabolism and cellular heat generation (thermogenesis). A study from
the Netherlands showed that weight-loss diets supplemented with capsaicin
VITAMIN D
IMPROVES BodyComposition
Vitamin D supplements combined with 12 weeks of weight training improved
body composition and increased power output in overweight young adults
according to a study led by Andres Carrillo from Purdue University.
Researchers supplemented 4,000 international units of vitamin D per day. They
found improvements in peak power output and waist-to-hip ratio, but no
effects on calorie intake, blood sugar regulation, lean mass, fat mass or muscle
strength. Vitamin D is consumed in the diet and produced naturally in a reaction involving sunlight. Up to 75 percent of people in the United States are
vitamin D deficient, which increases the risk of colds and flu, heart disease, diabetes, cancer and low bone density. Vitamin D levels are dropping
because people have reduced sun exposure to prevent skin cancer. (Clinical
Nutrition, 32: 375-381, 2013)
Beetroot
INCREASES
EDURANCE
24 FITNE S S R X
DECEMBER 2013
Do Soy
Supplements
FIGHT FAT?
Soy contains isoflavones that
increased muscle
mass and
decreased fat in
animal studies. A
meta-analysis that
combined the
results of nine
studies using nearly
1,200 people
showed that soy
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HIGHINTENSITY
SPRINTS
CUT
FAT
High-intensity intermittent
exercise (HIIE) repeated
repetitions of high-intensity
sprints followed by rest
builds fitness and decreases
fat as quickly as prolonged
aerobic training. An
Australian study found that
young overweight men
practicing HIIE for 20 minutes, three times per week
for 12 weeks lost nearly five
pounds and increased aerobic capacity by 15 percent. Each exercise session
consisted of repeated bouts
of eight-second sprints on a
stationary bike followed by 12
seconds of recovery. HIIE is
an effective way to lose body
fat and build fitness quickly.
(Journal of Obesity, doi:
10.1155/2012/480467, April
2012)
LOW-CARB DIETS
SUPERIOR TO LOW-FAT
DIETS FOR WEIGHT LOSS
People lose more weight on low-carb diets than on low-fat
DAIRY FOODS
PROMOTE
WEIGHT LOSS
WHEN PART OF A
LOW-CALORIE DIET
People who eat more dairy foods
21-123, 2012)
People burn about 10 to 15 calories per minute during recreational-level aerobic training. Caloric expenditure remains elevated after exercise depending on duration and intensity. Japanese
researchers found that 24-hour fat burning is greater following
exercise on an empty stomach than exercising after a meal.
Research subjects exercised for 60 minutes at 50 percent of maximum effort, either after or before a meal. Digestive status had no
effect on 24-hour caloric expenditure. Exercise on an empty stomach if you want to burn more fat. (Metabolism, published online
January 11, 2013)
26 FITNE S S R X
DECEMBER 2013
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LINKED TO INCREASED
ABDOMINAL FAT
The Hitachi Health Study in Japan found that sleepdeprived people had greater body mass index (proportion of weight to height), waist circumference, and
surface fat than people who slept seven to nine hours
per night. They used CT scans to precisely measure
abdominal fat and fat around the organs. Age, physical
activity, smoking, drinking or health status did not influence the relationship. They concluded that short sleep
duration was linked to total body fat, abdominal fat,
and surface fat in Japanese men. Many studies linked
inadequate sleep to obesity, but scientists arent sure
why. (International Journal of Obesity, 37: 129-134, 2013)
A Duke University study showed that men and women following an eight-month long weight-control program
that included aerobics and resistive exercise lost weight and decreased appetite. Exercise contributed to weight
loss by increasing energy expenditure and decreasing food intake. Exercise should be part of a long-term weight
management program.. (Medicine Science Sports Exercise, 44: 2033-2039, 2012)
DO HIGH-PROTEIN,
LOW-CALORIE DIETS
PROMOTE WEIGHT LOSS?
The jury is still out on the best diet for promoting weight loss. Lowcarb, high-protein diets work best during the first six months of
weight loss. After that, dietary composition has no effect on longterm weight control. Thomas Wycherley and co-workers found
that low-calorie diets that are low in fat and high in protein are
marginally more
effective than lowcalorie diets that are
low in fat but contain
a normal amount of
protein. The
increased protein
content works by
suppressing appetite,
maintaining muscle
mass, and compensating for decreases
in resting metabolic
rate that accompany
dieting. (American
Journal Clinical
Nutrition, 96: 12811298, 2012)
28 FITNE S S R X
DECEMBER 2013
FREQUENT MEALS
INCREASE
DESIRE TO EAT
Many weight-loss
experts advise people to eat frequent
small meals
throughout the day.
This has been called
the grazing strategy of weight loss.
The idea behind
grazing is that frequent meals suppress hunger and
accelerate metabolic rate by increasing
the energy cost of
digestion. A study
from the University
of Colorado School
of Medicine in
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32 FITNE S S R X
DECEMBER 2013
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BEAUTY INFO-BITS
BY
BEAUTY BENEFITS
of TEA
LISA STEUER
CELEBRITY FEATURES
Earlier this year, The New York
Post put together an interesting
composite revealing the most
requested celebrity facial features
by New York women. Here are the
most desired features:
34 FITNE S S R X
DECEM BE R 2013
www.fitnessrxwomen.com
PICKS
BEAUTYBUM
AS THIS
SUMMERS
MUST HAVE!
GRAB A BUM...
YOU WONT
REGRET IT
Find It First At
Free
Distributed By
Available at beautyfit.com
FitRxWarmUP
BEAUTY INFO-BITS
How Your
Co-Workers
See You
A study published in Human Performance
found that how you look, and your personality,
may affect how you are treated at work. The
studys authors, Brent A. Scott and Timothy A.
Judge, sought to find out what makes certain
employees the target of workplace abuse,
aggression or anti-social activity. The study
found that physically unattractive and
Charcoal Beauty
Charcoal in beauty products? products include:
From shampoos to moisturizers, Kuro Shampoo by Sort of
Coal: Contains activated
more beauty products
charcoal derived from pine
containing charcoal are
cropping up. Charcoal has long needles.
Boscia Revitalizing Black
been used as a purifier in air
Hydration Gel: A cooling
filters and fish tanks, so
moisturizer that promises to
proponents say it has a
minimize pores and improve
detoxifying effect, drawing
impurities and excess oil out of skin texture.
Origins Clear Improvement
the skin. Most beauty products
use oxygen-treated activated Active Charcoal Mask:
Promises to draw dirt out of
charcoal, because its said to
pores. (Charcoal in Beauty
improve filtration with its
increased pores on its surface Products, www.nytimes com;
area. Some charcoal beauty
accessed August 2013)
36 FITNE S S R X
DECEM B E R 2013
www.fitnessrxwomen.com
FitRx TRAINING
HOLIDAY
30
MINUTE
HIIT
with IFBB Pro Ashley Kaltwasser
The holidays are here, and as a result, you may find yourself falling behind on your fitness.
After all, your schedule is most likely packed with parties, shopping and other festivities that seriously cut
into your gym time. But, heres the deal you can have your fruitcake and stay fit too. How? With a little
holiday miracle called HIIT, or high-intensity interval training.
When it comes to fitting fitness into a busy schedule, theres no better option than HIIT. In fact, research
has shown that the short but intense HIIT workouts burn more fat and calories than longer steady-state
cardio or traditional weight-training programs. So simply put, HIIT allows you to get more results in less
time. Now theres something to celebrate!
Our comprehensive HOLIDAY HIIT PROGRAM, demonstrated by cover model IFBB Bikini Pro Ashley Kaltwasser, takes the guesswork out of staying on track this busy and indulgent holiday season. Just
follow our timesaving, metabolism-boosting resistance and cardio workouts, and youll be in and out of
the gym in just 30 minutes! So youll have time to squeeze in a sweat, finish your shopping,
trim the tree and make it to the party! Joy to the world!
3 8 FIT NE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
DECEMBER 2013
FITNESS RX 39
FitRx TRAINING
WHAT TO
EXPECT
TOTAL BODY
The HIIT resistance circuits
do not just target one or
two muscles each workout.
Rather, every session features power-based compound movements,
fundamental muscle-building exercises and explosive
plyometrics for a high-intensity workout that will burn
a high number of calories in
a short period of time. That
said, by the end of the week,
you will have worked all of
the muscle groups HARD.
CHALLENGE
The key to this program, and
HIIT in general, is training
like you mean it. You have
to lift heavy, push hard and
make the most of every
minute that you train. Since
we are usually in a calorie
surplus during the holidays,
we should all be fueled up
and ready to really HIIT IT!
EIGHT SETS
Recent research has shown
that high-set workouts,
specifically 8 sets, build
muscle size better than
fewer sets, according to
a study in the European
Journal of Applied
Physiology. Our Holiday
HIIT program utilizes this
ideology to further maximize
your workouts.
ADDED BENEFITS
In addition to burning tons
of calories in little time,
this program will help build
strength, improve aerobic
fitness as well as promote
the production of anabolic
hormones responsible
for improved body composition.
40 FIT NE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
RESISTANCE CIRCUIT 1
Perform 8 sets or as many sets as possible in 30 min.
EXERCISE
REPS
10
BARBELL CURLS
10
BURPEES
10
V-UPS
10
Rest 60 seconds
BARBELL CURL
Using a straight bar, begin with your arms about shoulderwidth apart and fully extended. Curl the bar up toward your
chest and slowly lower the bar to the starting position.
Keep your shoulders down and back and elbows fixed to
your sides to help control momentum and minimize front
deltoid recruitment.
Smith
Machine
SQUAT
Barbell
CURL
www.fitnessrxwomen.com
DECEMBER 2013
FITNESS RX 41
FitRx TRAINING
RESISTANCE CIRCUIT 1 con't
BURPEE
Standing with feet together, squat down and place your hands on the ground
shoulder-width apart. Thrust your legs back into a plank position. Make sure
to keep your core tight and body in a straight line. Then, jump your legs back in
and stand up. Add a jump to the end for added intensity.
V-UP
Perform this exercise in a
controlled manner initiating the movement from
the abdominals. Raise the
arms and legs at the same
time to get into a V position with the body, while
balancing on the tailbone.
Be sure the legs and arms
are straight at all times,
says Ashley.
V-UP
42 FIT NE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
Holiday
STRESS
BUSTERS
EVEN THOUGH THE HOLIDAYS ARE A TIME OF FAMILY
AND FUN, ITS ALL TOO EASY TO GET STRESSED OUT
ABOUT HOLIDAY SHOPPING, PARTY PLANNING, ETC. NO
MATTER HOW BUSY YOU ARE THIS TIME OF THE YEAR,
ITS IMPORTANT TO TAKE THE TIME TO DE-STRESS. NOT
ONLY WILL THIS MAKE THE HOLIDAYS MORE ENJOYABLE,
IT WILL KEEP THE FAT-STORING, CATABOLIC HORMONE
CORTISOL IN CHECK. FOLLOW THESE SIMPLE HABITS
FOR A HAPPIER, HEALTHIER HOLIDAY SEASON.
GET ENOUGH SLEEP. Daytime cortisol levels and feelings of hunger increase with lack of sleep, so aim for seven
to nine hours a night. Try going to bed a little earlier, and
to help you relax and get more sleep, try calming activities
like yoga, reading, relaxing in a bath or listening to soothing
music right before bed.
so make sure you let loose and have some fun! Having a
few laughs with family and friends can really improve your
mood. Also, try to plan a little recreation into your daily
life by giving yourself one hour to do whatever your heart
desires. If possible include a massage in your plans to really
amp up your stress reduction.
DECEMBER 2013
FITNESS RX 43
FitRx TRAINING
RESISTANCE CIRCUIT 2
Perform 8 sets or as many sets as possible in 30 min.
EXERCISE
REPS
KETTLEBELL SWINGS
10
BOX JUMPS
PULL-UPS
TRICEPS DIPS
10
Kettlebell
SWING
Rest 60 seconds
KETTLEBELL SWING
Begin with legs about shoulder-width apart, grasping a
kettlebell with both hands. Push glutes back, bend forward
at the hips and let your arms swing backward through your
legs. Then drive hips forward to swing kettlebell to shoulder
height. Your body should be in a straight line at the top of
the swing. As with a stiff-leg deadlift, make sure you dont
round the back, explains Ashley.
BOX JUMP
Stand with your feet shoulder-width apart, facing a plyo
box. Perform a squat to help you explosively jump up onto
the box with both feet. Be sure that both feet are completely on the surface of the box and stand up straight
before you jump back down to the floor, explains Ashley.
Box
JUMP
44 FIT NE S S R X
DECEMBER 2013
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PULL-UP
With your hands wider than shoulder-width, hang from
the bar with your arms completely extended. Initiating the
movement from the lats and drawing the elbows down,
pull your chin above the bar. Then, lower yourself down. If
you are unable to do a pull-up, use the assisted chin-up
machine or have a spotter help you.
TRICEPS DIP
Begin with one hand on each
parallel bar. Keeping your
body in a straight line and
your chest up, slowly lower
your body until the top of
your arms are parallel to the
floor. Press back up and repeat. If you are unable to do
a triceps dip, use the assisted
chin-up machine or have
a spotter help you. Make
sure you dont let the elbows
flair out elbows should
point straight back, explains
Ashley.
Triceps
DIP
www.fitnessrxwomen.com
DECEMBER 2013
FITNESS RX 45
FitRx TRAINING
RESISTANCE CIRCUIT 3
Perform 8 sets or as many sets as possible in 30 min.
EXERCISE
REPS
HANDSTAND PUSH-UPS
10
TUCK JUMPS
10
STIFF-LEG DEADLIFTS
10
Rest 60 seconds
MODIFICATION: If
youre not comfortable
with the full handstand
position, perform the
exercise with your feet
on a bench or box, such
that your legs are at
about a 90-degree angle
to your upper body.
HANDSTAND PUSH-UP
Kick up into a handstand position with the
heels against the wall. Your body should be
fully extended. Bend the elbows and slowly
lower yourself until the top of the head
touches the floor. Push yourself back up to
the starting position. If this is your first time
doing this exercise, use a spotter. To make
the exercise more comfortable, Ashley recommends using a padded mat under your
head.
TUCK JUMP
Jump as high as you can and tuck your knees
into your chest before landing. Immediately
explode into another jump.
Handstand
PUSH-UP
Tuck
JUMP
46 FIT NE S S R X
DECEMBER 2013
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Swiss Ball
PIKE
STIFF-LEG DEADLIFT
Begin by holding the barbell
in front of your body with
hands shoulder-width
apart. Legs should be also
be at about shoulder width.
Lift your chest, arch your
back, push your glutes
back and slightly bend your
knees. Bend forward at the
hips until the weight is almost touching the ground.
Slowly stand back up. Ashley adds: Make sure your
back doesnt round during
the exercise. You should really feel this exercise in the
glute and hamstrings.
Stiff-Leg
DEADLIFT
www.fitnessrxwomen.com
DECEMBER 2013
FITNESS RX 47
FitRx TRAINING
HIIT CARDIO
Programs
INCORPORATE ONE OF ASHLEYS HIIT
CARDIO PROGRAMS TWO TIMES A WEEK
TO AMP UP YOUR METABOLISM AND BURN
OFF THAT EXTRA HELPING
OF GRAVY-COVERED GOODNESS.
JACOBS LADDER:
10 MINUTES
Repeat the following 10 times
SLOW CLIMB: 45 SECONDS
RAPID CLIMB: 15 SECONDS
MOVE UP THE
TREADMILL: 20 MINUTES
Repeat the following 4 times
WALK - 15% INCLINE, 3.5 MPH:
2 MINUTES
JOG - 5% INCLINE, 6.0 MPH: 2 MINUTES
WALK - 5% INCLINE, 3.0 MPH: 1 MINUTE
Five
Favorites
LADDER
So, you get all the results of an intense treadmill workout with little
wear and tear on your joints.
It works both the upper and
lower body.
Its non-motorized. Therefore,
FAVORITE GIFTS FOR THE FITNESS FANATIC: A Keurig coffee machine with various flavors of tea and coffee; cute new workout clothes and shoes; gym membership or spa gift certificate.
48 FIT NE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
Cover Model
Q&A
REFERENCES
WHY DO YOU ENJOY FITNESS
SO MUCH?
It makes me feel great! Living the fit
lifestyle gives me a lot of energy. I love
to take care of my body, and I love to
inspire others by doing so. I love to do
a.m. workouts with other gym members. I have met a lot of good people
through the fitness industry.
CAN YOU GIVE SOME HELPFUL
ADVICE TO WOMEN TRYING TO
GET IN SHAPE?
Start slow and never give up! You wont
see results overnight it takes time.
So, set a small goal. Once you accomplish it, make a bigger one. Baby steps!
PROFILE:
IFBB BIKINI PRO
GNC ATHLETE
AGE: 24
CURRENT RESIDENCE:
E: Akron,
OH
FORMER DIVISION 1 COLLEGIATE TRACK ATHLETE
E - 400M HURDLE
CHECK OUT ASHLEYS KEEP IT FRESH COLUMN AT
FITNESSRXWOMEN.COM FOR HER FUN AND FLAVORFUL
ORFUL
FIT-LIVING TIPS. YOU CAN ALSO FIND HER ON
FACEBOOK (WWW.FACEBOOK.COM/BIKINIPROASHLEY),
SHLEY),
TWITTER (@ASHLEYKFIT) AND INSTAGRAM (ASHLEYKFIT).
EYKFIT).
ASHLEY CAN BE CONTACTED FOR APPEARANCES THROUGH
WWW.FMG-FITNESSMANAGEMENTGROUP.COM.
www.fitnessrxwomen.com
DECEMBER
DEC
EM
2013
FITNESS RX 49
FitRx TRAINING
A
Butt-shaping,
Ab-toning,
Fat-blasting
Workout!
RD
I
A
h
P
h
rap
g
oto
ERNAL
B
R
y PE
yb
By
J
AI
M
E
50 FIT NE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
Vanessa, also
known as V
or Coach V,
developed her
fit and feminine physique
with resistance training,
intense cardio
and explosive
plyometrics.
I especially
love doing
plyometrics,
because I find
it challenging.
The harder the
challenge, the
more fun I have!
They dont call
me Plyo Queen
for nothing.
Interested in
learning Vanessas secrets?
Then keep reading. Coach V
shares a workout
to shape high and
tight glutes, tone
abdominals and dissolve the fat hiding
your hard work.
Lets get to it
dangerous
curves ahead!
www.fitnessrxwomen.com
D E C E MB E R 2013 FITNESS RX
51
FitRx TRAINING
WHAT TO
EXPECT
PLYOMETRICS
Every superset includes
a plyometric exercise
that targets the lower
body and/or the core.
These bodyweight exercises will amp up your
fat burning, improve
your overall athleticism
and shape a strong and
svelte body.
12 REPS
COMPOUND
MOVEMENTS
The multi-musle exercises like the Sumo
Deadlift and Bulgarian
Split Squat will help to
improve your overall
lower body strength and
training capacity.
BENCH JUMPS:
12 REPS
ISOLATION WORK
Exercises like the Stability Ball Crunch and Hip
Extension target the
abdominals and glutes
directly, complementing
the compound movements and plyometrics.
These exercises add
shape to specific key
muscle groups.
25 REPS
PLANK THRUSTS:
15 REPS
SPLIT JUMPS:
SCISSOR KICKS:
PLYO PUSH-UPS:
10 REPS
20 REPS
STAR JUMPS:
12 REPS
ABDOMINAL HOLDS:
DECEMBER 2013
www.fitnessrxwomen.com
Coaching is so much more than providing nutrition and training direction. What other things
do you find yourself discussing and teaching
the women you coach?
V: Youre right! Its way more than just a diet and workout.
We discuss how to make fitness a lifestyle. Like how to fit
training and meal planning into a normal daily routine. We
also talk about options when dining out with family and
www.fitnessrxwomen.com
You are a great example of someone who balances enjoying life and maintaining a fit and
lean physique. Has it always been that way for
you?
FitRx TRAINING
GET IT RIGHT
To get it tight, you must get it right! Use our detailed
instructions to help you master the exercises.
SUMO
DEADLIFT
Position feet in a
wide stance, with
toes pointed slightly
outward. Squat
down and grasp
bar narrower than
shoulder width.
Lift bar by driving hips forward
and straightening
legs. Keep weight in
heels, back straight,
core tight and the
bar close to the
body throughout the
movement.
BENCH JUMPS
Stand with your
feet shoulder-width
apart, facing a bench.
Perform a partial
squat to help you
explosively jump up
onto the bench with
both feet. Jump back
down to the starting
position, landing in
a squat to absorb the
impact.
54 FIT NE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
5 KEYS FOR
GREAT GLUTES
& ABS
VANESSA SHARES HER
TIPS FOR TIGHT CURVES
SMART NUTRITION. The cleaner the
meals are, the leaner you will get.
Follow a diet of whole, fresh, nonprocessed foods, and the abs will
come. Vanessa also recommends using
supplements to bolster your nutrition.
A few of her favorites are: Protizyme
Protein, Tri-Pep BCAA, Synedrex and
T.A.G. Glutamine.
SWITCH IT UP. My husband once told
me that training should always be fun
and once it starts getting boring, its
time to switch things up. So,
consistently mix up your training
routine to stay motivated and keep
your body from plateauing.
www.fitnessrxwomen.com
FitRx TRAINING
BULGARIAN SPLIT SQUAT
Holding dumbbells, stand with your back
toward the bench. Take a few steps forward and stretch one leg back to place it
on the bench. Descend into lunge, keeping front knee behind the toes. Pressing
through your heel, straighten your front
leg to complete the rep.
56 FIT NE S S R X
DECEMBER 2013
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SCISSOR KICKS
Lie down on a bench. Reach arms behind you and grab bench. With a slight bend at the knees,
lift your legs up about six inches by engaging your abdominal muscles. This is the starting position. Now lift your left leg up to about a 45-degree angle while your right leg is lowered until the
heel is about two to three inches from the bench plane. Then, switch by raising your right leg up
and lowering your left leg. Repeat in a brisk but controlled motion, keeping abs tight.
D E C E MB E R 2013 FITNESS RX
57
FitRx TRAINING
HIP EXTENSIONS
On your hands and knees, engage
your core and abdominal muscles to
keep the spine straight. Lift the left
leg and bring it to your chest to engage the core. Then, straighten the
leg behind you and lift it up to activate the glutes. Perform all reps with
the left leg before switching legs.
Add ankle
weights to really
feel the burn!
ABDOMINAL HOLD
Sit on bench and place the palms of your hands on the edge. Tighten
your abs and bring your feet off the floor and your glutes off the bench.
Hold this position for 10 seconds (or as long as you can). Then lower
yourself down and repeat until youve reached 30 seconds.
BALL GLUTE LIFT
Place the stability ball on a
bench. Lie face down on the
ball, positioning it under your
belly and hips. Reach arms
around the ball and grab the
bench for stability. Lift legs by
contracting the glutes. Pause
at the top to deepen the contraction and return to starting
position. Dont allow the legs
to swing up and down. Eliminate momentum by focusing on the glutes lifting and
lowering the legs.
DECEMBER 2013
www.fitnessrxwomen.com
STAR JUMP
Begin with your feet together
and arms at your sides. Perform
a partial squat and explode
up into a jump with your legs
spread and arms away from the
body. As you land, bring your
limbs back in and land in a squat
to absorb the landing.
REFERENCES
1. Francis. The best abdominal exercises. American
Council on exercise May/
June, 2001.
2. Anders, Mark. Glutes to
the Max. ACE FitnessMatters.
2006 Jan-Feb. http://www.
acefitness.org/getfit/GlutesStudy2006.pdf
3. Nicole J. Chimera,
Kathleen A. Swanik, C. Buz
Swanik, and Stephen J.
Straub. Effects of Plyometric
Training on Muscle-Activation Strategies and Performance in Female Athletes.
J Athl Train. 2004 JanMar; 39(1): 2431. PMCID:
PMC385258
4. Mrk Vczi, Jzsef
Tollr, Balzs Meszler, Ivett
Juhsz, and Istvn Karsai.
Short-Term High Intensity
Plyometric Training Program
Improves Strength, Power
and Agility in Male Soccer
Players. J Hum Kinet. 2013
March; 36: 1726. Published
online 2013 March 28. doi:
10.2478/hukin-2013-0002
PMCID: PMC3661889
www.fitnessrxwomen.com
D E C E MB E R 2013 FITNESS RX
59
FitRx TRAINING
FIT
A
Do-Anywhere
Workout You
Can Take on
Vacation
TO
GO
60 FITNE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
DECEMBER 2013
FITNESS RX 61
FitRx TRAINING
THE DO-ANYWHERE
WORKOUT
BENEFITS OF BANDS
Weights are an essential part of any fitness program. But are there benefits that elastic bands can provide that weights
simply cant? Several studies have shown that elastic bands are an excellent alternative for lean muscle growth, especially
when you cant get to the gym to use free weights or machines. Here are a few reasons that bands are an excellent addition
to your fitness program.
INCREASED TRAINING ACTIVITY. A study by Jalal et al. showed that elastic bands provided a 15 percent increase in training activity, compared to free-weight training. There was also a higher level of muscle activation in later stages of the movement using elastic bands.
MORE MUSCLE TENSION. A study by Colado et al. found that elastic bands may actually be better than free weights or resistance machines at both increasing lean body mass and strength. The elastic material is stretched for the entire movement,
which places resistance on the muscle throughout the entire motion. This continuous tension leads to more lean muscle
growth. I normally get more soreness from bands because of the resistance I am fighting during the negative portion of a
strength exercise, said Carolina.
EASY TO PACK. Resistance bands are convenient and easy to pack for traveling. They dont
take up much space and you can get a good workout no matter where you are, said Carolina.
References:
Jalal FY, et al. Resultant muscle torque and electromyographic activity during high intensity elastic resistance and free weight
exercises. EJSS 2013;13(2): p. 155-163.
Pinto RS, et al. Effect of range of motion on muscle strength and thickness. J Strength Cond Res 2012;26(8): p. 2140-5.
Rudolph, Michael J. Band-tastic! Are Elastic Bands Better Than Free Weights? FitnessRx for Women Aug. 2013: 100-101. Print.
62 FIT NE S S R X
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HOW TO
A guide to completing the exercises in this workout,
with some tips from Carolina.
CAROLINAS
TIP
Bring your knee as
close as possible to
your chest.
ground and your knees bent. Lift your feet off the floor so they
make a 90-degree angle with your hips and point your toes. Lift
left knee without allowing your arm to fold across your face,
and push your right leg out and away from your body. Come
back to the center. Repeat on the opposite side.
knee in toward your head. Try to touch your right elbow to your
ELASTIC BANDS:
THE LOWDOWN
CAROLINAS
TIP
Try keeping shoulders
lifted off the floor for
added tension to abs.
www.fitnessrxwomen.com
D E C E MB E R 2013 FITNESS RX
63
FitRx TRAINING
SQUATS WITH SHOULDER PRESS: With feet shoulder-width apart, stand on the resistance band. While grasping
the band, hold the handles in front of your shoulders with your palms facing away from you. Keep the handles in
front of your shoulders while moving your body down into a squat. When you stand up, extend your arms so that
you are pushing the handles above your shoulders. Squat down to the starting position.
CAROLINAS
TIP
Do not let your knees
extend past your toes
during the squat.
Carolina talks about staying fit during the holidays, training difficulties shes encountered, advice for getting in shape, and much more!
Q
&A
WITH
CAROLINA
SILVA
Lisa: Youre pretty new to the pro stage, so how did you get interested in fitness? Have you been active
your whole life?
Carolina: I have always kept active and participated in many sports and recreational activities growing up.
I played soccer all throughout high school and even played rugby my first year at Florida State. Im small,
but I can sure put up a fight!
L: So why did you decide to start competing?
C: I was always familiar with weight training, but I was never really educated on the whole macros and food
prepping, let alone stepping onstage. I needed something that would challenge me diet-wise and help me
overcome stage fright. Competing in Bikini did just that.
L: You went pro pretty quickly after you first started competing. What was that like to succeed so fast?
C: I never thought I could accomplish all that I have in such short time. I guess that saying really is true,
64 FIT NE S S R X
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www.fitnessrxwomen.com
CAROLINAS
TIP
Keep your head and eyes
up; keep your core tight
and straight.
L: Working full time as a dental assistant, how do you find time for fitness
and staying healthy? Any advice for
women who work full time?
FitRx TRAINING
LATERAL JUMPS:
Place a towel
on the floor,
and stand on
one side. Jump
sideways over the
towel. As soon
as both feet land,
jump back to the
other side.
CAROLINAS
TIP
Use your arms to push
yourself into the air
and to maintain
balance.
66 FIT NE S S R X
Coconut Creek, FL
FAVORITE PLACE
TO VACATION:
WHAT MOTIVATES
HER:
My progress, big or
small is what keeps
me motivated to keep
on going and pushing
harder.
D E C E M B ER 2 0 1 3
Carolinas Profile
AGE: 24
BORN: Hoboken, NJ
RESIDENCE:
C: Im an adrenaline junkie. I love to go out on motorcycle rides with my husband; heck I even have MY
motorcycle license as well. I live for the thrill [laughing]. I like to do outdoorsie stuff as well, like those
obstacle course races and jet skiing.
TRICEPS KICKBACKS:
Bending so that your chest
is parallel to the ground,
stand with left leg on end of
band, holding the other end
in your left arm. Extend your
arm backwards and lock
your elbows out. Hold for a
second and return to start.
After completing all 12 reps,
repeat on right side.
www.fitnessrxwomen.com
FITNESS RX 67
DECEMBER 2013
FITNESS RX 69
FitRx FEATURE
Party Carby
7 0 FIT NE S S R X
D E C E M B ER 2 0 1 3
There are a number of science-based tricks that can help maintain your
health and physique while you are indulging in the party treats.
Emphasize protein
Take advantage of the energy-burning potential of protein. A study
conducted at Arizona State University East in Mesa, Arizona, illustrated the
thermogenic property of protein. Ten women aged 19-22 years consumed
either a high-protein or high-carbohydrate diet, and then their energyproduction was measured two-and-a-half hours after the meal. The
researchers found that when compared to the high-carbohydrate diet,
energy production was 100 percent higher on the high-protein diet. Over
the course of the day, post-meal energy production on the high-protein
diet totaled 30 more calories at each test time. The author speculates that
if this energy differential actually lasted for the two to three hours after
each meal (since each test point was two-and-a-half hours after each
meal), the added thermogenic effect of the high-protein diet may have been
as high as 90 calories. The high-protein diet contained two grams of protein
per kilogram bodyweight per day (about 1 gram protein/lb/day).
Friendly fats
A multitude of studies make it clear that intakes of healthy fats dont
make you fat. On the contrary, monounsaturated fats, omega-3 fats, and
fish oils all play a role in keeping your body and your mind in top shape. The
fats found in fish and shellfish, avocados, olives, nuts, nut butters, seeds
and healthy oils like olive, canola and peanut, help to control appetite,
improve mood and cognitive function, and decrease fat cell size and
numbers. Enjoy these foods, but be conscious of whether or not they are
paired with carbohydrate-laden ingredients and choose wisely.
Alcohol
Despite its prominent place in the health-promoting Mediterranean diet,
nutritionists have been concerned that wine and other sources of alcohol
would have a negative influence on blood sugar control, weight control or
weight loss. Several studies have investigated the influence of alcohol
consumption on markers for blood sugar control and risk of developing
type 2 diabetes. While many studies have been conducted on groups of
subjects 50 years and older, younger women 24 to 42 years old were
included in a study at the Harvard School of Public Health that found that
light to moderate drinking (2 drinks/day) may be associated with a lower
risk of type 2 diabetes. The researchers stated that the observed benefits
might not persist at higher levels of intake.
Capitalize on calcium
Keep your obesity gene turned off by consuming enough calcium.
Research into weight loss has centered on calcium and dairy products. It
has been discovered that there is an obesity gene in human fat cells that is
turned on and off by the presence or absence of calcium. When calcium
levels are low, the gene is turned on and promotes fat production and
energy storage. At the same time, the system that breaks down fat and
burns energy is suppressed. When calcium levels are abundant the obesity
gene is turned off, fat production is decreased and breakdown of fat is
increased, along with increasing thermogenesis, or calorie burning.
But calcium isnt the only thing that seems to be affecting fat loss and
weight control. In most of the research studies done to date, subjects
www.fitnessrxwomen.com
The study
confirmed that
the diet strategy
of intermittent
fasting combined
with cal orie
restriction had
beneficial effects on fat l oss
and lowering of
cardiovascular
disease risk
Green tea
A warm cup of brewed tea is a comforting accompaniment to
the chilly temperatures of November and December. Include it
several times a day and you may find that it does more than just
warm you up. Researchers speculate that numerous
mechanisms affected by the caffeine and catechins in green tea
support an increase in energy expenditure and fat oxidation,
appetite suppression, an increase in fat-burning enzymes, and
less absorption of calories. Green tea is also a potent source of
antioxidant phytochemicals, going a long way to boost your
health and fitness during the holidays and all year long.
DECEMBER 2013
FITNESS RX 71
FitRx FEATURE
SAMPLE MENUS
PLAN 1:
90 G CARBOHYDRATE
3 WS: WAKE UP,
WATER, WORKOUT
POST-WORKOUT
MEAL OR SHAKE
(30 G CARB)
LUNCH
LARGE SALAD (3 CUPS) WITH
4 OZ. GRILLED CHICKEN
(8 G CARB)
OLIVE OIL AND BALSAMIC
VINEGAR DRESSING
GREEN TEA
WATER
SNACK
2 TBSP NATURAL PEANUT
BUTTER
VEGETABLE STICKS
(1/2 CUP)
(2 G CARB)
GREEN TEA
HOLIDAY DINNER
LAMB ROAST
MASHED POTATOES (1/2 CUP)
(15 G CARB)
ROASTED BRUSSELS SPROUTS
(1/2 CUP) (5 G CARB)
FROSTED BROWNIE (30 G
CARB)
RED WINE, 4 OZ.
7 2 FIT NE S S R X
D E C E M B ER 2 0 1 3
PLAN 2:
95 G CARBOHYDRATE
3 WS: WAKE UP, WATER, WORKOUT
LUNCH
STEAMED CLAMS
SLICED TOMATOES (2-3 SLICES) AND MOZZARELLA
DRIZZLED WITH 1 TSP OLIVE OIL (1 G CARB)
GLASS OF RED WINE
GREEN TEA
WATER
SNACK
VEGETABLE STICKS (1/2 CUP) (2 G CARB)
MIXED NUTS
GREEN TEA
PLAN 3:
88 G CARBOHYDRATE
3 WS: WAKE UP, WATER, WORKOUT
SNACK
SLICED CUCUMBER ROUNDS (1/2 CUP) (2 G CARB)
CHEESE
GREEN TEA
HOLIDAY DINNER
1/3 CUP WHOLE-WHEAT PASTA (15 G CARB)
GROUND SIRLOIN OR GROUND ROUND
PASTA SAUCE, CUP (7 G CARB)
GRATED PARMESAN CHEESE
MIXED GREEN SALAD WITH OIL AND VINEGAR
DRESSING (5 G CARB)
FRESH BERRIES (3/4 CUP) (15 G CARB)
HOLIDAY CHEESECAKE, 1 PIECE (RECIPE INCLUDED)
(12 G CARB)
GLASS OF RED WINE
WATER
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FitRx FEATURE
PLAN 4:
96 G CARBOHYDRATE
3 WS: WAKE UP, WATER, WORKOUT
SNACK
GREEK-STYLE PLAIN YOGURT (2/3 CUP) (5 G CARB)
CUP MIXED NUTS AND SEEDS, LIGHTLY SALTED
1 TSP UNSWEETENED APPLE BUTTER (3 G CARB)
GREEN TEA
HOLIDAY DINNER
6 OZ. GRILLED WILD SALMON
CUP SAUTED GREEN BEANS WITH OLIVE OIL AND
GARLIC (5 G CARB)
CUP ACORN SQUASH WITH BUTTER (7 G CARB)
1/8 PUMPKIN PIE WITH UNSWEETENED WHIPPED
CREAM (40 G CARB)
GLASS OF RED WINE
WATER
PLAN 5:
100 G CARBOHYDRATE
3 WS: WAKE UP, WATER, WORKOUT
SNACK
1 CUP V-8 JUICE (10 G CARB)
TAMARI-ROASTED SUNFLOWER SEEDS
(OR OTHER SEEDS OR NUTS)
GREEN TEA
HOLIDAY DINNER
FISH TACOS (25 G CARB)
1 SUGAR COOKIE (15 G CARB)
CUP FRESH RASPBERRIES (10 G CARB)
DOLLOP OF UNSWEETENED WHIPPED CREAM
GLASS OF RED WINE
WATER
7 4 FIT NE S S R X
D E C E M B ER 2 0 1 3
PLAN 6:
81 G CARBOHYDRATE
3 WS: WAKE UP, WATER, WORKOUT
SNACK
1 CUP VEGETABLE STICKS (5 G CARB)
CHEESE
GREEN TEA
HOLIDAY DINNER
1 CUP MISO SOUP (8 G CARB)
JAPANESE SASHIMI
1/3 CUP RICE (15 G CARB)
CUP ICE CREAM (15 G CARB)
GREEN TEA
GLASS OF RED WINE
WATER
T h e r e s ea r c h e r s f o u n d t h a t w h e n c o m p a r ed t o
t h e h i g h - ca r b o h y d r a t e d i e t , e n e rg y p r o d u c t i o n
w a s 1 0 0 p e r ce n t h i g h e r o n t h e h i g h - p r o t e i n d i e t
PLAN 7:
100 G CARBOHYDRATE
CHEESE OMELET
MIXED GREEN SALAD WITH OIL AND VINEGAR DRESSING (5
G CARB)
GREEN TEA
WATER
SNACK
MIXED NUTS
GREEN TEA
HOLIDAY DINNER
EGG NOG, 4 OZ. (15 G CARB)
4-6 CRACKERS AND CHEESE (15 G CARB)
SHRIMP COCKTAIL WITH COCKTAIL SAUCE (5 G CARB)
FROSTED BROWNIE (30 G CARB)
GLASS OF RED WINE
WATER
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Holiday Diet
Post-Workout
Holiday Diet
Post-Workout Meal
(YOUR 30:30 MEAL)
1 WHOLE EGG PLUS 2 EGG WHITES, PREPARED
ANY WAY YOU LIKE
7 6 FIT NE S S R X
D E C E M B ER 2 0 1 3
CARBOHYDRATE
IN GRAMS
BEVERAGES
JUICE, 4 OZ.
EGG NOG, 4 OZ.
MILK, 8 OZ.
PUNCH, 4 OZ.
WATER, TEA, COFFEE, DIET SODA
15
15
12
15
0
ALCOHOL
BEER, 12 FL. OZ.
LIGHT BEER, 12 FL. OZ.
LIQUOR, 1.5 OZ.
WINE, 4 FL. OZ.
WINE COOLER, 12 FL. OZ.
15
7
0
0
15
APPETIZERS
CHEESE
CRACKERS, 4-6
FRUIT, 1 MEDIUM OR CUP BERRIES
MINTS, 8
NUTS
VEGETABLES, NON-STARCHY, RAW, 1 CUP
LETTUCE, RAW, 2 CUPS
0
15
15
15
0
5
5
SALADS
FRUIT, CUP
GELATIN, REGULAR, CUP
PASTA SALAD, CUP
WALDORF SALAD, CUP
15
15
15
15
15
15
5
15
15
30-45
45-60
60-70
30-45
SUGAR COOKIES
UNFROSTED, 1 SMALL
FROSTED, 1 SMALL
15
30
www.fitnessrxwomen.com
REFERENCES
Kroger CM, et al. Improvement in coronary heart disease risk factors during an intermittent fasting/calorie restriction regimen: Relationship to adipokine modulations. Nutrition & Metabolism 2012;9:98
Johnston CS, Day CS, Swan PD. Postprandial thermogenesis
is increased 100% on a high-protein, low-fat diet versus a highcarbohydrate, low-fat diet in healthy, young, women. J Am Coll Nutr
2002;21(1):55-61
Rader DJ, Edman JS, Klein S. A randomized trial of a low-carbohydrate diet for obesity. New Eng J Med 2003;348(21):2082-2090
Wannamethee SG, Camargo CA, Manson JE, Willet WC, Rimm EB.
Alcohol drinking patterns and risk of type 2 diabetes mellitus among
younger women. Arch Intern Med 2003;163(11):1329-36
Rains TM, Agarwal S, Maki KC. Antiobesity effects of green tea
catechins: a mechanistic review. J Nutr Biochem 2011;22(1):1-7
www.fitnessrxwomen.com
DECEMBER 2013
FITNESS RX 77
FAT-BLASTING RECIPES
KRISTIN MASSEY
NUTRITIONAL
BREAKDOWN
17.0%
pro
7 8 FIT NES S R X
DECEMBER 2013
Calories: 228.9
Protein: 9.7 grams
Carbohydrate: 5.7 grams
Fat: 18.6 grams
Cholesterol: 83.1 mg
Sodium: 698.4 mg
10.1%
CHO
72.9%
FAT
502.946
A (IU):
4602.419
C mg:
4.278
THIAMIN mg:
0.061
RIBOFLAVIN mg:
0.096
NIACIN mg:
1.219
PYRIDOXINE (B6) mg: 0.140
FOLATE mcg:
88.823
COBALAMIN g:
0.719
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
698.419
282.578
95.532
0.829
www.fitnessrxwomen.com
FAT-BLASTING RECIPES
INGREDIENTS:
2 TABLESPOONS OLIVE OIL
1 MEDIUM SWEET ONION, DICED
(ABOUT 1 CUPS)
2 STALKS CELERY, DICED (ABOUT
CUP)
3 MEDIUM POBLANO PEPPERS,
SEEDS AND RIDGES REMOVED,
DICED (ABOUT 2 CUPS)
2 CLOVES GARLIC, MINCED
TEASPOON CAYENNE PEPPER
1 TABLESPOON GROUND CUMIN
2 TEASPOONS SEA SALT, DIVIDED
2 CANS WHITE BEANS, NO SALT
2 SLICED SCALLIONS
4 TABLESPOONS REDUCED FAT
SOUR CREAM, OPTIONAL
White Turkey
Chili
NUTRITIONAL
BREAKDOWN
21.3%
fat
36.4%
pro
42.4%
CHO
In a large pot or Dutch oven, heat the oil and add the
onions, celery and poblano peppers. Cook until vegetables
soften, 6-8 minutes, adding 1 teaspoon of salt midway
through. Add the garlic, cumin, cayenne pepper and cook,
stirring about 30 seconds. Add the beans. Cover with 3
cups broth, oregano, and 1 teaspoon salt.
Cook partially covered, stirring occasionally for 15-20
minutes. Remove approximately two cups of beans and
vegetables from the pot and blend in a food processor
or blender and return to the pot. Or, bring an immersion
blender to the pot and pulse it several times to blend a portion of the beans and vegetables, leaving at least half the
beans intact. Warm the remaining cup of chicken broth.
Combine it in a small bowl with the corn flour, adding a little
flour at a time until it is diluted. Add the thin corn paste to
the pot and stir until absorbed. Add the turkey, oregano,
and cilantro and cook partially covered for between 45
minutes and several hours depending on desired thickness.
Stir occasionally. Serve with sliced scallions and a dollop of
reduced fat sour cream or Greek yogurt. Makes 6 servings.
80 FIT NES S R X
DECEMBER 2013
MACRONUTRIENTS
KCAL:
305.126
PRO g:
27.642
CHO g:
32.190
CHOL mg:
46.748
FAT Total g:
7.176
SATURATED FAT g:
1.230
MONOUNSATURATED FAT g: 3.927
POLYUNSATURATED FAT g:
1.286
TRANS FATTY ACID g:
0.013
DIETARY FIBER, TOTAL g: 11.095
SUGAR, TOTAL g:
2.873
VITAMINS
A (RE):
25.614
A (IU)
243.659
C mg:
46.492
THIAMIN mg:
0.292
RIBOFLAVIN mg:
0.234
NIACIN mg:
7.779
PYRIDOXINE (B6) mg:
0.659
FOLATE mcg:
155.487
COBALAMIN g:
0.210
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
845.541
773.291
105.805
3.954
www.fitnessrxwomen.com
FAT-BLASTING RECIPES
Balsamic Roasted
Brussels Sprouts
Uncomfortable with Brussels sprouts? Take one bite of
these coconut-balsamic-glazed beauties and you will
become a convert. This side contains a great source of
healthy fats and breast-healthy phytonutrients. (Bonus:
Kids love em too!)
INGREDIENTS:
4 CUPS BRUSSELS SPROUTS, CUT IN HALF LENGTHWISE
2 TABLESPOONS COCONUT OIL, MELTED
1 TABLESPOON EXTRA-VIRGIN OIL
TEASPOON SALT
TEASPOON FRESHLY GROUND BLACK PEPPER
2 TABLESPOONS CRUMBLED BACON OR DICED PANCETTA, OPTIONAL
2 TABLESPOONS THICK, SYRUPY BALSAMIC VINEGAR
66.391
A (IU):
664.238
C mg:
75.400
THIAMIN mg:
0.122
RIBOFLAVIN mg:
0.079
NIACIN mg:
0.657
PYRIDOXINE (B6) mg: 0.193
FOLATE mcg:
53.702
COBALAMIN g:
0.000
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
244.644
344.098
37.890
1.266
Totals
T
t l P
Per S
Serving
i
Calories: 144.1
Cholesterol: 2.5 mg
Carbohydrate: 8.9
grams
Sodium: 244.6 mg
Preheat oven to 375. Whisk together the melted coconut oil, olive
oil, salt and pepper. Pour over Brussels sprouts in a medium bowl and
toss to coat. Add bacon or pancetta, if using. Toss. Place the sprouts
cut side down on a large baking sheet. Bake for approximately 25 minutes, shifting sprouts occasionally on the pan. Remove sprouts from
pan when crisp tender. Place them in a serving bowl and drizzle with
balsamic. Toss and serve. Makes 4 servings.
NUTRITIONAL
BREAKDOWN
10.5%
pro
66%
fat
82 FIT NES S R X
DECEMBER 2013
23.5%
CHO
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t e am bsn
at hle t e
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.
ISB-IP1 2013 BSN Facebook is a registered trademark of Facebook, Inc. in the United States and other countries. For best results supplements
should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.
India Paulino
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hard work, make smart nutritional choices and you can turn your body
into a fat-burning machine. BSN Pros have developed the all-new
IsoBurn to help support your fat-burning potential while promoting
toned muscle and metabolism. Each serving provides 20 grams of 100%
Whey Protein Isolate along with a powerful blend of Green Coffee Extract,
L-Carnitine, and Lepticore. Because the formula is stimulant-free, you
can mix up a great tasting shake any time of the day or night.
20G
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STIMULANT-FREE
FAT BURNING
SUPPORT
120
CALORIES
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FAT-BLASTING RECIPES
Nutritional Profile (Per Serving)
MACRONUTRIENTS
KCAL:
242.751
PRO g:
5.268
CHO g:
32.311
CHOL mg:
0.000
FAT Total g:
12.505
SATURATED FAT g:
5,105
MONOUNSATURATED FAT g: 3.633
POLYUNSATURATED FAT g:
2.112
TRANS FATTY ACID g:
0.000
DIETARY FIBER, TOTAL g: 4,007
SUGAR, TOTAL g:
18.145
VITAMINS
A (RE):
6.608
A (IU):
C mg:
THIAMIN mg:
RIBOFLAVIN mg:
NIACIN mg:
PYRIDOXINE (B6) mg:
0.434FOLATE mcg:
COBALAMIN g:
66.080
9.064
0.050
0.095
2.808
0.469
26.787
0.000
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
79.610
491.754
16.887
0.792
INGREDIENTS:
4 MEDIUM OR 3 LARGE EXTRA RIPE BANANAS,
PEELED, CUT INTO PIECES, AND FROZEN
1 TABLESPOON COCONUT OIL
CUP UNSWEETENED NATURAL PEANUT
BUTTER, SALTED, SMOOTH STYLE
1 TABLESPOON ORGANIC HONEY
4-8 TABLESPOONS ALMOND MILK
4 TEASPOONS SHAVED OR SHREDDED
COCONUT, TOASTED
NUTRITIONAL
BREAKDOWN
8.0 %
Pro
42.8%
fat
49.2%
CHO
Place the bananas, coconut oil, peanut butter, honey and 4 tablespoons almond milk in a powerful blender or food processor. Add more
almond milk one tablespoon at a time if needed to emulsify. Process
until smooth, scraping the mixture back down the sides of the blender
as necessary. Transfer the contents into a flat bottom container like an
ice cube tray, or small freezer-safe baking dish.
Freeze for a minimum of 2 hours for firm gelato or less time for soft
serve. Sprinkle each serving with a teaspoon of toasted coconut. If left
for longer than two hours in the freezer, it may be necessary to allow
gelato to soften slightly at room temperature 10-15 minutes before
serving. Makes 4 servings.
84 FIT NES S R X
DECEMBER 2013
www.fitnessrxwomen.com
SERIOUS
RESULTS
FOR
SERIOUS
ATHLETES
You show up early. You stay late. You do extra reps and never hold back because you
know the dedication it takes to be a serious athlete.
HMB supplementation with training has been proven to help increase strength, improve
endurance, and reduce recovery time.
Check out the research and read about other serious athletes like you that take HMB
at HMB.org. Then follow the links to get HMB and the results you deserve.
Visit www.HMB.org/FRX
Q:
WHAT DOES IT
MEAN TO PREFATIGUE MUSCLES?
A:
Q:
A:
Q:
A:
ANY ADVICE?
86 FITNE S S R X D E C E M B E R
2013
AS CREATOR OF
LIVEFIT TRAINER, JAMIE HAS HELPED HUNDREDS OF
THOUSANDS OF PEOPLE REACH THEIR FITNESS GOALS.
THE POPULAR
www.fitnessrxwomen.com
THIS
COULD
BE YO
U!
TOTAL
L
OST 34lbs
38.5 in &
ches!
$29.97
ASK JACKIE
BY
Q:
JACKIE WARNER
switch to mainly free weight circuit training five days a week with 20 minutes of high-intensity interval
c rdio to start each s
ca
cardio
session. Without lifting, you are not gaining the valuable benefits of muscle, such as
readjustm
set point readjustments,
changing not just your weight but your shape and most importantly, significant
mood and insulin stabilization.
st
mood
Think of lifting as the base and home, and cardio as windows and doors.
One is much more important
im
One
than the other because circuit training is cardiovascular.
Q: I EAT HEALTHY
HEALT
ALL DAY LONG, BUT AS SOON AS THE SUN SETS, ITS LIKE ALL THAT
MOTIVATION
M
OTIVATION G
GOES OUT THE WINDOW AND ALL I WANT IS SWEET TREATS!
ANY
A
NY TIPS
TI
TO HELP CURB UNHEALTHY NIGHTTIME SNACKING?
DO YOU HAVE
A: The chemical reason for hunger is a spike in cortisol and ghrelin. Weightlifting
A
bal
balances these spikes so these hormones are being released at the correct times.
So number one is start a regular workout routine. The emotional aspect of nightti
time
snacking comes from boredom and oral fixation. Try mixing two bags of a
d
delicious
fruity decaf tea that will curb the oral fixation. Appropriate snacks are
c
cottage
cheese (which contains the weight-loss ingredient casein) sprinkled with
o
one-fourth
cup of blueberries or celery with hummus or a tablespoon of almond
b
butter.
A:
I cant tell you how many people came into my medical clinic with chronic
knee and ankle pain after one long-distance run. It is not the optimal way to stay
ffit and have a balanced outer and inner body. Simply, some never have pain with this
s
sport but the majority do. I think you need to see a doctor to see if you have degener
eration and in the meantime switch to cardiovascular free weight training. Grab any
on
one of my DVDs to learn how and stay consistent five days a week. Strength training
enco
encourages balance and strengthens muscles around all of the joints including the
ankle iits your best bet.
WHAT A
ABOUT WEIGHT TRAINING ON AN EMPTY STOMACH? GOOD OR BAD? IF
BAD, W
WHAT ARE SOME APPROPRIATE MEALS TO HAVE BEFORE AND AFTER WEIGHT
TRAINING IN ORDER TO GAIN LEAN MUSCLE MASS?
TRAI
A:
V
Very bad. On an empty stomach your body will use muscle as an energy source,
which prevents growth. Pre-workout, eat a cup of oatmeal with mixed berries. Post-workout, eat two freeran
range eggs with one chicken sausage and slice of
Have a question for Jackie?
wh
whole
grain toast. Your body is
E-mail it to editor@fitnessrxwomen.com.
lo
looking
for protein and carbs
About Jackie Warner: The Work Out and Thintervention star has five bestsellt time surrounding lifting.
the
ing DVDs and is the author of the The New York Times bestsellers, This is Why
Youre Fat (And How to Get Thin Forever) and 10 Pounds in 10 Days. Jackie also
just launched the Jackie Warner Wellness Collection and offers online personal
training, all of which are available on her website www.jackiewarner.com.
88 FI
FITNE
FITN
TN E S S R X
DECEMBER 2 0
01
13
www.fitnessrxwomen.com
Your Body=
L E
GET REAL
Most of the images you see on television, movies and magazines are very made up. Models on magazine covers go
through hours of professional hair and make-up, have professional stylists choosing their clothes, top photographers and
professional lighting not to mention retouching or other
Diets, pills, quick fixes, binging, not exercising, over-exercising all these things disrespect one of the greatest gifts
you have been given your body! You only get one per lifetime, so give it the respect it deserves. You will not only feel
better, but you just might become someone elses role model!
Nicole Wilkins is three-time Figure International and three-time Figure Olympia champion, as well as a Met-Rx sponsored athlete
and certified personal trainer. For more with Nicole, check out The Fit Life series on www.fitnessrxwomen.com. You can also follow
Nicole on Facebook, and Twitter: @NicoleMWilkins, and visit her website: www.nicolewilkins.com.
90 FITNE S S R X
DECEMBER 2013
www.fitnessrxwomen.com
BY SHANNON DEY
HOLIDAY PLANNING
Pitfalls and Solutions
1. LAST SUPPER
Women on the Last Supper holiday plan state that they
will resume their health and fitness plan AFTER the holidays.
These women feel they will get it out of their system during the holidays, and in turn wont want to eat fattening
foods once the holidays are over.
There are several pitfalls in this logic. First, in just a few
short weeks of overindulgence, an entire YEAR of sacrifice
and hard work can be ruined! Second, once the last supper is over, the vow to never indulge again may last for a
short period of time. However, the temptation for fattening
food will return and by stating that they cannot EVER eat
certain foods again, these women are setting themselves up
for failure.
2. FAT-PHOBIC
The Fat-phobic is one who INSISTS that every holiday
meal or treat be made ONLY with the healthiest, non-fattening ingredients possible. No meal is safe and no relative
can escape the non-fat, sugar-free recipes that this fitness
fanatic brings to the table. Although finding healthy recipes
is GREAT, being militant about the issue and forcing everyone around them to change THEIR holiday style has obvious
downfalls. Not only will the Fat-phobic make others uncomfortable, but also she will miss out on the JOY of the holidays due to her obsession with the calorie content of holiday meals.
3. WORRY WART
Women who are holiday Worry Warts worry constantly
about gaining weight during the holidays, but still find themselves at the cookie table at every holiday event. These
women will state before each bite, Im going to get so fat,
but their hand still leads the fattening treat to their mouth.
These women sit and lament about how HARD it is to stay
on track during the holiday season, but make no conscious
effort to change their habits.
The pitfalls to this holiday eating style are clear. Worrying
about gaining weight and making yourself and those around
you miserable due to the possibility, but not making an
effort to NOT gain the weight is madness!
4. FREE BIRD
The Free Birds holiday planning style is NO plan! She
doesnt THINK about what the holidays may do to her fitness goals! The Free Bird goes with the flow, eating fattening foods at will during every holiday situation and not worrying about the effect on her physique. The Free Bird is
often surprised when she wakes up on January 1 having
gained several pounds!
92 FITNE S S R X
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THERE IS HOPE!
Facing the holidays while living a fitness lifestyle can be
difficult and daunting. But these simple, non-extreme tips
can help you survive the holiday season with your sanity and
waistline intact.
1. RELAX!
Dont look at the holidays as a stressful or scary time
when it comes to food! Realize that there will be temptation
and that from time to time you will want to indulge in a few
treats. Its OK! By allowing yourself the leeway to eat a little
something yummy here and there, you are MUCH less likely
to binge or fall into the last supper mentality.
2. ENJOY!
Life is too short to obsess about the calorie of every meal.
Your grandmothers recipe for sweet potato pie shouldnt be
altered from your familys favorite to a low-calorie dish
because YOU are worried about your diet! Enjoy the company, traditions and, yes, the FOOD that makes the holidays a
special time. As long as you enjoy in MODERATION, you
wont ruin your hard work.
3. STAY CONSISTENT!
Stay consistent with your nutrition and training during
the holiday season. If you have an indulgent meal, pick
RIGHT back up with your nutrition plan on your NEXT meal.
Dont think that all is lost if you indulge a little. In addition,
starving yourself throughout the day in order to indulge at
dinner will NOT keep you from gaining weight and will only
cause your metabolism to slow. Doing this will also lead you
to binge rather than enjoy a moderate meal.
4. PLAN!
If you know that you have a family meal on the weekend
that you would like to enjoy, then do not eat the cookies at
the office holiday party. Plan and choose the events that
you will indulge and simply abstain at the others. By having
a set plan, you can enjoy the treats of the season here and
there without going overboard.
The holidays should be a time to enjoy family and friends.
You CAN enjoy this time and still maintain the health and
fitness gains that you made throughout the year. With proper planning and a calm, rational mind, the holidays can be
fun AND fit!
Until next time someday is NOT a DEY of the Week!
www.fitnessrxwomen.com
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CoolDOWN
FitRx
96
FLAT ABS
98
FIT TRENDS
100
CARDIO BURN
104
FAT ATTACK
108
SUPPLEMENT EDGE
110
WOMEN'S HEALTH
112
YOGA TRENDS
114
116
BODY PARTICULARS
118
ULTIMATE IN NUTRITION
www.fitnessrxwomen.com
FITNESS RX 95
FitRxCoolDOWN
FLAT ABS
BY
LISA STEUER
Mary Dent:
Flat Abs at 53
IFBB Pro Mary Dent is proof that age is nothing but
a number. Active throughout her life, the mother of three
became serious about fitness when she started training for her
first NPC show at age 45. She earned her pro card at 53 and
plans to make her pro debut by 2014, proving that age is truly just
a state of mind!
In an upcoming issue of FitnessRx for Women, well feature a
full, fat-blasting workout with Mary. But for now, she shares with
us her top tips for flat abs!
96 FITNE S S R X
D E C E M B ER 2 0 1 3
MARYS
FLAT ABS WORKOUT
Perform 2-3 sets of 12-15 reps of each
exercise, with the exception of the plank.
REVERSE PRESS. Raise feet to ceiling
while lying flat on back, and concentrate
on contracting abdominals while raising
glutes off the floor. For extra low back
support, place hands under hips.
DUMBBELL CRUNCH. Lie flat on the floor
with knees bent and hold a light dumbbell.
Press weight toward ceiling during upward
motion, then lower slowly on downward
motion, keeping abdominals tight.
BICYCLE ABDOMINAL CRUNCH. While
lying flat on back, bring knee up towards
opposite elbow simultaneously while supporting head by placing hands behind head
to avoid any strain. Hold opposite leg
straight out.
ABDOMINAL SCISSOR KICKS. While lying
face up, place both hands underneath
lower back. Raise both legs several inches
off floor and flutter kick while keeping legs
straight with toes pointed. Remember to
concentrate on keeping abdominal region
tight. The closer feet are to floor the more
challenging this exercise is.
PLANK. Hold yourself in plank position at
least for 20-30 seconds, keeping your midsection tight. Relax for 5-10 seconds, then
repeat three times.
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FitRxCoolDOWN
FIT
FITTRENDS
TRENDS
BY LISA STEUER
The Rise of
Indoor
Rowing
many fitness fanatics are going above and beyond simply
using the rowing machine as an alternative cardio program.
These days, entire gyms and fitness programs are
dedicating themselves to this tough but effective workout.
WHY ROWING?
If youre looking for another option besides your regular
old treadmill workout, then the indoor rower may be just the
thing for you. Rowing is becoming a popular form of cardio
because it combines aerobics with resistance exercise,
meaning you can actually cut your workout time in half. In
fact, rowing activates 86 percent of the muscles, and
especially works the core.
Many women may be hesitant to try rowing out of fear
they will develop large rowers shoulders, but this is simply
not the case. Rowings proponents insist that rowing
instead results in a longer, leaner physique while promoting
fat loss and developing sleek muscles. In addition to being a
good cardio workout, rowing goes above and beyond the
typical treadmill workout by also working, in order, your legs
and then your back and your arms.
Rowing also increases flexibility, balance, and can even be
used in rehab for an injured shoulder or back. Plus, many
athletes use rowing to enhance their performance in other
sports because the machines can teach body discipline and
help to build a strong core. In particular, rowing is growing
among runners who are looking for an effective highintensity replacement exercise.
98 FIT NE S S R X D E C E M B E R
2013
www.fitnessrxwomen.com
ROWING WORKOUTS
If youre interested in adding
rowing to your fitness routine but
cant find any programs near you,
here are some rowing workouts to
try, once you are comfortable with
the rowing technique (see sidebar
How to Row).
Experiment with your pace and
stroke rate depending on your
fitness level. Note that 18-22
strokes per minute is lower
intensity, while 30-34 strokes per
minute is more advanced. You can
use the rests in between
increments to get up and stretch,
or you can just rest on the machine
if you prefer.
Active warm-up: stretching,
running in place or a short jog and
jumping jacks.
Cool-down: light rowing with no
resistance.
BEGINNERS:
Row for 3-5 minutes, rest for 3
minutes by stretching. Repeat
four times.
Row in 3-minute intervals, with
1-minute rests. Start with a
comfortable pace, and at the
next 3-minute interval, try to
slightly increase your strokes per
minute, then go back to a more
comfortable pace at the next
interval. Do a total of four
3-minute intervals.
MORE CHALLENGING WORKOUTS:
Row in 10-minute increments for
a total of four times, with a 3-5
minute rest in between.
20-minute increments x 3. Rest
3-5 minutes in between.
40-minute increments x 2. Rest
3-5 minutes in between.
Row for 300 meters x 2. Rest 3-5
minutes in between.
HOW TO ROW
Before you make rowing a part of your workout regimen, its important
to first be comfortable with proper rowing technique so that you avoid
injury. The seat moves and your feet are tied to it, and rowing is a
continuous motion.
1. Grab the handle while sitting in an upright position, slightly leaning
back with your legs straight. The handle should be pulled back so that its
just above your belly button. This is the finish position of a stroke.
2. To start the next stroke, extend your arms, pivot forward slightly
(from the hips), and then bring you butt forward by bending your knees
(move towards the machine).
3. With your arms still extended, you will reach the start position when
your chest is a couple of inches from your knees.
4. Start the next stroke by pushing back through your heels as hard as
you can.
5. Just before your legs are fully extended, pivot from your hips to a
slight lean (80 degrees) and then pull your arms back so that the handle is
just above your belly button.
6. Transition right away into the next stroke.
Remember each stroke starts with the legs, the back follows, then the
arms. Legs, back, arms.
www.fitnessrxwomen.com
AD
FitRxCoolDOWN
CARDIO BURN
BY NICK TUMMINELLO
CARDIO TRAINABILITY
How Your Genes Influence Your
Cardio Workout Results
While cardio
workouts can improve
health for everyone,
some people benefit from the same type and amount
of cardio training more than others. In other words,
when it comes to seeing results from the same given cardio
training program, science clearly shows that some people
are more trainable than others based on their unique,
individual genetic makeup. Some people do the workouts
and get little out of it, while others put the same amount of
work in on the same training program and get much more
out of it.
In this article, Im going to provide you a variety of the
eye-opening scientific evidence demonstrating individual
variability in genetic trainability, how people have drastically
different responses (i.e., results) to the same cardio training
workout programs, and discuss how to use this valuable
information to find a cardio training approach that best fits
your genetic makeup in order to help you get the most out
of your cardio training efforts.
EXERCISE IS MEDICINE
Fitness professionals along with others in the allied
health community use the motto, Exercise is medicine.
Just as differences in the human genetics can influence
how well different people respond to certain medicines, our
genetic differences influence the individual response to the
medicine of any particular variety of fitness training. This is
exactly why discussing the differences in genetic response
to training outcomes (i.e., results) should not be
controversial, as it is often touted to be, because it is no
different than discussing the differences in genetic
responses to coffee.
100 FIT N E S S R X
DECEMBE R 2 0 1 3
t e am bsn
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theres also energy, focus, endurance, recovery, and sustained
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CARDIO BURN
Science shows that by nature, humans vary considerably in both physical
and mental abilities, and a good portion of that variation is due to our genes.
NO ONE-SIZE-FITS-ALL
CARDIO WORKOUT
Sure, the more dedicated you are to your training, the
more likely you are to get a positive response. Its the law of
averages; put more in, get more out. But, we must not ignore
the fact that some people are low responders to certain
cardio exercise programs, whereas others are high
responders, as the previously mentioned research evidence
clearly demonstrates. So, if youre a low responder, its likely
that youll still get less results than your peers who are
following the same program.
Now, just because your body may be a low responder in
one form of cardio exercise, it doesnt in any way mean youll
be a low responder in all other forms of cardio exercise.
Quite the opposite, in fact. For instance, if you find
that youre not a good genetic fit for running, you may be
better genetically equipped for different cardio activity; your
genetic alphabet soup may spell sprinter or rower or
kickboxer instead.
So the takeaway here is that 1) there is no one-size-fits-all
training plan and 2) you shouldnt look at every situation
where results arent coming (while others doing the same
program are seeing results) and automatically think its a
case of not training hard enough.
Put simply, if you suspect that you arent responding as
well to particular cardio training stimulus, rather than give it
up, or push yourself beyond your capacity which often leads
to overtraining and injury simply try a different form of
cardio.
REFERENCES
Renda G, et al. Genetic determinants of blood pressure responses to caffeine drinking. Am J Clin Nutr. 2012
Jan;95(1):241-8.
Bouchard C, Rankinen T. Individual differences in response to regular physical activity. Med Sci Sports Exerc. 2001
Jun;33(6 Suppl):S446-51
Tuomo Rankinen and Claude Bouchard. GenePhysical Activity Interactions: Overview of Human Studies. Obesity.
2008 December; 16(Suppl 3): S47-S50 http://www.pbrc.edu/heritage/publications.html
Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics
Hautala AJ, et al. Cardiovascular autonomic function correlates with the response to aerobic training in healthy
sedentary subjects. Am J Physiol Heart Circ Physiol. 2003 Oct;285(4)
Kohrt WM, et al. Effects of gender, age, and fitness level on response of VO2max to training in 60-71 yr olds. J Appl
Physiol. 1991 Nov;71(5):2004-11.
102 FIT N E S S R X
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www.fitnessrxwomen.com
FitRxCoolDOWN
FAT ATTACK
to a HIGHER LEVEL
It has been proposed that athletes may enjoy
certain physiologic advantages by living and training
at high altitude, such as the Mile High city of Denver,
Colorado. Denver is situated at an altitude of 5,280 feet,
one mile above sea level. The atmospheric consequence of
sitting amongst the clouds is reduced air pressure, and
reduced partial pressure of oxygen. The common way of
saying this is that the air gets thin. An interesting choice of
words, as people tend to get thin as well.
One can track across various nations and see a trend
toward greater body mass index (a general measure of
obesity) among low-altitude populations, as compared to
those who live at higher altitudes (e.g., mountain-dwelling
tribes). It is possible that there may be cultural bias toward
size, or issues relating to food availability. However, even in
the United States, a similar observation relating to altitude
and obesity can be noted by comparing state obesity rates
with altitude.1 There is a cluster of higher prevalence obesity
risk along the Gulf Coast (essentially sea level); the lowest
ranked obesity risk is in the mountain states, including
Colorado. While there is disparity in poverty and education,
food availability should be uniform. The communities in
Colorado are very active; hiking, skiing and other recreation
participation rates are impressive. It is interesting that the
rates of total inactivity (absolutely no exercise or
recreational activity) are highest in the same areas with the
highest obesity rates, despite having all that oxygen to
breathe. Colorado, Utah, and Idaho rank at the top for
active participation in sports or recreational activity.2
104 FIT N E S S R X
D E C E M B ER 2 0 1 3
www.fitnessrxwomen.com
FitRxCoolDOWN
FAT ATTACK
106 FIT N E S S R X
D E C E M B ER 2 0 1 3
REFERENCES
1. Centers for Disease Control and Prevention. Adult Obesity Facts. Available at: http://www.cdc.gov/obesity/data/adult.html/,
accessed August 12, 2013.
2. Physical Activity Council. 2012 Participation Report. http://www.physicalactivitycouncil.com/PDFs/2012PacReport.pdf, accessed
August 12, 2013.
3. Johnson F, Mavroggiani A, et al. Could increased time spent in a thermal comfort zone contribute to population increases in
obesity? Obes Rev 2011;12:543-51.
4. Chen KY, Brychta RJ, et al. Brown fat activation mediates cold-induced thermogenesis in adult humans in response to a mild
decrease in ambient temperature. J Clin Endocrinol Metab 2013;98:E1218-23.
5. Aeberli I, Erb A, et al. Disturbed eating at high altitude: influence of food preferences, acute mountain sickness and satiation
hormones. Eur J Nutr 2012 May 10. [E-pub, ahead of print]
6. Ermolao A, Bergamin M, et al. Cardiopulmonary response and body composition changes after prolonged high altitude exposure
in women. High Alt Med Biol 2011;12:357-69.
7. Millet GP, Roels B, et al. Combining hypoxic methods for peak performance. Sports Med 2010;40:1-25.
8. Sergi G, Imoscopi A, et al. Changes in total body and limb composition and muscle strength after a 6-8 weeks sojourn at
extreme altitude (5000-8000 m). J Sports Med Phys Fitness 2010;50:450-5.
9. Schena F, Guerrini F, et al. Branched-chain amino acid supplementation during trekking at high altitude. The effects on loss of
body mass, body composition, and muscle power. Eur J Appl Physiol Occup Physiol 1992;65:394-8.
10. Kayser B, Narici M, et al. Body composition and maximum alactic anaerobic performance during a one month stay at high altitude. Int J Sports Med 1993;14:244-7.
11. Hill NE, Stacey MJ, et al. Energy at high altitude. J R Army Med Corps 2011;157:43-8.
12. Fusch C, Gfrrer W, et al. Physical fitness influences water turnover and body water changes during trekking. Med Sci Sports
Exerc 1998;30:704-8.
13. Kayser B, Verges S. Hypoxia, energy balance and obesity: from pathophysiological mechanisms to new treatment strategies.
Obes Rev 2013;14:579-92.
14. Marshall HC, Hamlin MJ, et al. Effects of intermittent hypoxia on SaO(2), cerebral and muscle oxygenation during maximal exercise in athletes with exercise-induced hypoxemia. Eur J Appl Physiol 2008;104:383-93.
15. Bailey DM, Davies B, et al. Intermittent hypoxic training: implications for lipid peroxidation induced by acute normoxic exercise
in active men. Clin Sci 2001;101:465-75.
16. Bailey DM, Davies B, et al. Training in hypoxia: modulation of metabolic and cardiovascular risk factors in men. Med Sci Sports
Exerc 2000;32:1058-66.
17. Pialoux V, Mounier R, et al. Effects of exercise and training in hypoxia on antioxidant/pro-oxidant balance. Eur J Clin Nutr
2006;60:1345-54.
18. Hoppeler H, Vogt M. Hypoxia training for sea-level performance. Training high-living low. Adv Exp Med Biol 2001;502:61-73.
19. Virtue S, Vidal-Puig A. et al. Nothing Iffy about HIF in the Hypothalamus. PLoS Biol. 2011;9:e1001116.
20. Zhang N, Fu Z, et al. The asparaginyl hydroxylase factor inhibiting HIF-1alpha is an essential regulator of metabolism. Cell
Metab 2010;11:364-78.
21. Burki NK, Tetenta SU. Inflammatory response to acute hypoxia in humans. Pulm Pharmacol Ther. 2013 May 29. [E-pub, ahead of
print]
22. Richter EA, Hargreaves M. Exercise, GLUT4, and Skeletal Muscle Glucose Uptake. Physiol Rev 2013;93:993-1017.
23. Wolsk E, Mygind H, et al. The role of leptin in human lipid and glucose metabolism: the effects of acute recombinant human
leptin infusion in young healthy males. Am J Clin Nutr 2011;94:1533-44.
24. Wolsk E, Mygind H, et al. IL-6 selectively stimulates fat metabolism in human skeletal muscle. Am J Physiol Endocrinol Metab
2010;299:E832-40.
www.fitnessrxwomen.com
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FitRxCoolDOWN
SUPPLEMENT EDGE
BY
Caffeine
SAFETY
&
TOXICITY
Up to 90 percent of us consume caffeine on a
daily basis. Caffeine is quite possibly the most
consistently used drug in the world. With the ability to
abolish fatigue and increase wakefulness, caffeine makes the
world go round. I would argue that if caffeine were to go
into shortage, it could become more valuable than gold and
global markets would crash from the lack of productivity.
Everyone from truck drivers, airline pilots, soldiers or even
surgeons get by on caffeine at some point.
Caffeine is a drug that has reached social acceptance in
many different forms including pills, drinks, supplements and
foods. Caffeine is rapidly and nearly completely absorbed, and
its actions last for five to six hours. Caffeines ability to
enhance the senses and produce alertness can become a
feeling that we depend on to get through the day. In fact, some
people may become so dependent on their caffeine that if they
miss their morning cup of joe, they experience withdrawal
symptoms of fatigue, headaches and flu-like symptoms.
Caffeine is heavily used in sports-nutrition products
intended for fat loss and pre-workout stimulation. There are
numerous studies that suggest that caffeine can improve
sports performance and endurance.1,2 Studies suggest that a
moderate dose of three milligrams per kilogram of
bodyweight is an adequate dose to experience performanceenhancing benefits. In a 70-kilogram or a 154-pound man,
three milligrams per kilogram is only 210 milligrams of
caffeine. Interestingly, despite performance enhancement,
very little metabolic changes occur at this dose.
Muscle stores glucose in the form of glycogen to act as an
immediate source of energy before mobilizing fats. Glycogen
is spared in moderate exercise after ingestion of caffeine at
five to nine milligrams per kilogram of bodyweight. The exact
mechanism through which this occurs is still unclear, but
may consist of a more rapid mobilization of fats to use as an
energy source. There is little evidence to support a metabolic
component like this for enhancing performance at a low
caffeine dose (3 mg/kg). Thus, it appears that alterations in
muscle metabolism alone cannot fully explain the ergogenic
effect of caffeine during endurance exercise in low doses. [To
put this into perspective, 3 mg per kg bodyweight of caffeine
is equivalent to approximately 2 cups (~8 oz.) of coffee; and 9
mg/kg = approximately 5-6 regular size cups of coffee.]
108 FIT N E S S R X
DECEM BE R 2013
INCREASED PERFORMANCE
AND ENERGY DRINKS
In addition to ergogenic effects on endurance exercise,
caffeine has been shown to increase performance in 60- to
180-second sprints and high-intensity intermittent exercise.1
Since this type of exercise rarely involves use of fat for fuel,
the mobilization of fat to spare glycogen theory doesnt work
well for caffeines ability to improve short-duration
performance. Science suggests that caffeines effects on the
central nervous system may play a significant role here.3 The
arousal effects and even a slight blunting of pain perception
that comes with caffeine may explain the ability to push
harder in short-duration activities (i.e., maximal lifting or
sprinting).
One of the more popular forms of caffeine in recent years
is the energy drink. Energy drinks are those that have
caffeine mixed with some herbals and/or amino acid-like
compounds (i.e., taurine). These drinks, like Red Bull, have
become increasingly popular with more than 50 percent of
college students drinking them on a regular basis.4 These
drinks go beyond the caffeine content of a Classic Coke at
34 milligrams of caffeine per 12 ounces. Red Bull is relatively
tame, with only 80 milligrams of caffeine in a small 8-ounce
can. Monster drinks come in a 16-ounce can with 160
milligrams of caffeine. Rockstar 2x energy drink has a
whopping 250 milligrams of caffeine in just 12 ounces. Even
more concentrated is the 5-hour Energy, at 138 milligrams of
caffeine per 2 ounces. Just for comparison, a Starbucks
grande (16 oz.) coffee has 330 milligrams of caffeine.
Recent editorials in medical journals such as the Journal
of the American Medical Association have warned of
excessive use of these caffeinated beverages, especially as
mixers in alcoholic beverages.4 As we mentioned earlier,
caffeine is rapidly and nearly completely absorbed and
reaches peak levels in 15 to 45 minutes. Alcohol and certain
medications can prolong the otherwise normal five-hour
half-life of caffeine, thus increasing chances of toxicity. It is
suggested that three to 10 grams (140mg/kg bodyweight) of
caffeine consumed in a brief period of time could be lethal.
This would be about 75 cups of coffee or 200 cans of Coke.
SUPPLEMENT EDGE
system is of particular mention, as it is thought to be this
effect that has the most potential for toxic consequences.
Doses of >250 milligrams of caffeine can increase systolic
and diastolic blood pressure. However, with repeat dosing
and habituation, the effect can subside in less than three
days of continuous use. Many of the adverse effects of
caffeinated beverages have occurred in combination with
botanicals like synephrine or ephedra, taken in excess of
recommendations. Prospective longitudinal studies have
shown no increases in cardiovascular disease risk with up to
six cups of regular coffee per day.5
Other potential risks with excessive caffeine consumption
are associated with reproduction, fluid homeostasis and
behavioral effects.5 Caffeine may affect the menstrual cycle
and even pregnancy. High levels of caffeine metabolites have
been associated with spontaneous abortions. Thus, is you are
pregnant or planning to be, you should limit your caffeine
consumption. Caffeine is also a diuretic and can increase
urine output within one hour of consumption. If there is a
chance that you may be dehydrated (i.e., warm weather
training), caffeine consumption should be limited until
adequate hydration is available. Although relatively low doses
of caffeine like 250 milligrams can produce feelings of elation
and pleasantness with enhanced cognitive performance,
doses of >600 milligrams can lead to anxiety, nervousness,
and restlessness with tremors. These negative effects may be
more pronounced in non-habitual users of caffeine.
In studies performed by the U.S. military on the safety of
regular caffeine usage by soldiers, relative safety was
demonstrated when caffeine was dosed at 100 to 600
milligrams.5 It is recommended that a 600-milligram limit not
be exceeded, unless strongly habituated to the use of
caffeine. When consuming close to 600 milligrams of
REFERENCES
1. Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of
action. Sports Med 2009;39(10):813-32.
2. Burke JM. Caffeine and sports performance. Appl Physiol Nutr Metab 2008 Dec;33(6):1319-34
3. Motl RW, et al. Effect of caffeine on leg muscle pain during cycling exercise among females. Med
Sci Sports Exerc 2006; 38: 598-604.
4. Sepkowitz KA. Energy Drinks and Caffeine-Related Adverse Effects. JAMA 2013;309(3):243-244.
5. Committee on Military Nutrition Research, Caffeine for the Sustainment of Mental Task
Performance: Formulations for Military Operations. National Academy Press Washington DC 2001.
FitRxCoolDOWN
WOMENS HEALTH
A GUIDE TO
WINTER SKIN
HEALTH
Winter is often accompanied by unwanted
changes to skin. Your skin may develop dryness,
itching, and a cosmetically unappealing sallow and
lackluster appearance. Understanding how your skin
reacts to seasonal changes and what you can do about it
will keep it glowing all year long.
CAUSES
Externally: In winter, air lacks humidity and dries up
natural moisture in the skin even quicker than normal.
Windy environments wick moisture from the skin even
further. Unfortunately, indoor heating dries the inside air,
too, further enhancing skin dehydration, so there really is
no escape.
Internally: Most people take in fewer fresh fruits and
vegetables and less water in the winter, leading to
dehydration internally. Increased carbohydrate intake also
dehydrates skin cells.
In addition, skin, nail and hair growth slows down when
the days are shorter. When skin cells dont turn over
frequently with fresh cells replacing them, these old,
adherent cells give the skin a dull appearance. The slower
growth of your nails and hair also makes them more brittle
and prone to split ends and cracks/peeling.
FIXES
Modify your Skincare Regimen
Your skins needs change in winter, so you should also
change your skin-care regimen. Formulas that work well
with your skin most of the year might suddenly irritate your
sensitive winter skin. It may be best to initially seek the
expertise of a dermatologist for a proper skin analysis with
skin-specific recommendations, as this will save you both
money and hassle in the long run.
A general guideline for most skin types would include
switching to a gentle cleanser and toner without alcohol.
Gently exfoliate those dead layers of skin every few days,
two to three times a week and quickly hydrate afterwards.
Exfoliation removes adherent dead skin cells and reveals
newer, healthier-looking skin. It also stimulates the skin to
produce new skin cells. Without proper exfoliation, these
skin cells act as an insulator, preventing moisturizer to
absorb externally.
All skin needs a moisturizer. If you are acne prone, look
for non-comedogenic, oil-free moisturizers during the
day. At night, most women will need a heavier cream
moisturizer immediately after washing to seal in moisture.
Alpha hydroxy acids are excellent because they exfoliate
dead skin cells while also attracting moisture to the skin.
Two of my favorite moisturizers are SkinMedica AHA/BHA
moisturizer during the day and SkinMedica Dermal Repair at
night for face and neck. The Intraceuticals line with
110 FIT N E S S R X
DECEM BE R 2013
BODY BASICS
The biggest mistake most people make is overusing soap.
The suds that form are a result of the soap binding with the
small amount of moisture you have on your skin and
removing it. Always choose a soap-free cleanser such as
CeraVe or Cetaphil. And NEVER shave with soap. It will also
cause itchy legs with red inflamed areas around each hair
follicle. You can safely shave with each of these cleansers or
an inexpensive fragrance-free conditioner.
While in the shower, keep it lukewarm. While hot showers
may provide a relief from the frigid temperatures outside, it
will wreak havoc on your skin. Hot showers strip the skin of
its natural moisturizing oils. Immediately after exiting the
shower, gently pat your skin with a towel, leaving your skin a
bit damp, and apply a moisturizer within three minutes to
lock in moisture.
Moisturizers are available as oils, creams and lotions. The
choice you make largely depends on the dryness of your
skin and what feels best. Oils are greasy and slippery, but
they seal in moisture well. Coconut oil, avocado oil or olive
www.fitnessrxwomen.com
WOMENS HEALTH
oil are some natural options to feed your
skin from the outside in. Creams arent as
greasy, often absorb when you rub them
in or when you let them sit for a few
minutes, and they do a great job at
hydrating skin and holding in moisture.
Lotions tend to add the least moisture,
but they absorb quickly so they dont feel
so greasy. I am unimpressed with most
lotions, largely because they contain
alcohol, which helps hasten their
absorptions but also causes the skin to
become drier. Moisturizers containing
ceramides tend to work best for most
people. My favorites are CeraVe cream
and Cetaphil Restoraderm lotion (no
alcohol). If someone is very dry or highly
allergic to many ingredients, I recommend
Vanicream.
Body brushing (using a dry, natural
bristle brush to sweep the surface of your
whole body) once a week or using the
Clarisonic body brush will help exfoliate
dead skin cells, increase circulation to the
skin, and allow the moisturizer to
penetrate better resulting in a more
vibrant skin tone.
Avoiding fragrances in laundry
detergents may also be beneficial for
sensitive skin. All Free and Clear, Tide Free
and Gentle, and Dreft are some options.
Fabric softeners are almost universally
irritating to the skin and are best avoided.
EXFOLIATE
At home (daily, weekly): The Clarisonic
Pro brush uses the same technology as
the Sonicare toothbrush, incorporating a
gentle sonic frequency to clean, soften
and smooth skin. It has a variety of
brushes for different skin types. Gentle
exfoliation scrubs should also be used a
few times a week. Avoid harsh abrasive
scrubs that may make your skin angry and
red and cause broken blood vessels.
In the office (monthly): DermaSweepMD
is a pumped-up microdermabrasion-type
device that uses two steps. First, an
exfoliating brush with suction will clean
out pores and remove dead skin cells
followed by a silk brush that infuses a
variety of serums specific for your skins
needs. With Intraceuticals Treatments,
cooling, calming oxygen under pressure is
applied to the skins surface, delivering
targeted serums that instantly restore
vitality and glow. The daily homecare
products improve hydration in the skin by
utilizing multi-weight hyaluronics,
essential vitamins, botanicals,
antioxidants and peptides.
TRAVEL TIPS
Recycled oxygen in airplanes will
dehydrate your skin, so hydrate before
flying and drink plenty of water. If
traveling somewhere hot and humid, bring
a salicylic acid or glycolic acid cleanser
and toner and a light moisturizer. I like
SkinMedica Purifying Cleanser and Toner
or Replenix acne clearing cleanser and
toner. If traveling somewhere cold, pack a
thicker moisturizing cream. When
traveling to a windy climate, apply a thin
layer of Aquaphor or Vaniply ointment to
act as a barrier from skin stripping winds.
All Sunscreens
Are Not
Created Equal
Sun Protection Factor
(SPF) is a measure of how
well a sunscreen blocks
ultraviolet B (UVB) rays,
responsible for sunburns.
Unfortunately, there is no
current rating system for
the level of protection a
sunscreen may provide
from the more deeply
penetrating ultraviolet A
(UVA) rays, which are
present all year long. UVA
is primarily responsible
for aging the skin and
giving it that dreaded
leathery appearance. As a
savvy consumer, you
must read labels and look
for greater than 5 percent
zinc oxide or titanium
dioxide, which are the only
two ingredients that do a
great job at protecting
your skin from both the
UVA and UVB rays.
Remember to apply
sunscreen to all exposed
areas, unless of course,
you want your neck,
chest, and hands to age
quicker than your face.
111
FitRxCoolDOWN
YOGA TRENDS
BY LISA STEUER
YOGA
BOOTY
BALLET
Transforming
PHOTOS: ALESSANDRO GENTILE
YBB BEGINNINGS
Gillian Marloth has been involved in
fitness since the 80s. She has taught
dance, fitness and yoga classes, and
one day before teaching a class, she
had a dream about combining different
fitness elements into one class. Thats
how you know something is meant to
be, said Gillian.
As Gillian got up to teach her regular
classes after having the dream, she
took down some notes, and then tried
out her idea on that class she was
teaching that day. She received
feedback from her students and over
the next six months created and
112 FIT N E S S R X
D E C E M B ER 2 0 1 3
YOGA TRENDS
INNER AND OUTER
TRANSFORMATION
The ladies of YBB are always getting
feedback through e-mail and social media.
And while many have seen physical
transformations from Yoga Booty Ballet, it
tends to give people much more than just a
better body. Many women start the
program to get fit, but they end up
transforming on a soul level, said Gillian.
The main thing that it does is it gets people
to love themselves and love their bodies,
and accept their feminine beauty exactly as
they are, said Gillian. They end up realizing
how much they love themselves and how
much they love other people; it really is a
community. Its a transformative dance.
Teigh recalled getting feedback from one
woman who was going through a difficult
time in her life and suffering from
depression. The woman wrote to the YBB
ladies to say that doing the DVDs helped
her get through that rough patch in her life.
That was seven years ago, said Teigh. And
she recently wrote me again and said Im
going through another hard time and forgot
how much [the DVD] helps me through this
transition and thats just one. Weve had
numerous people write like that.
Other women have reported losing 40
pounds or more through Yoga Booty Ballet.
Its the weight loss, but its also the inner
transformation, said Teigh. Something is
shifting when they are starting their day
with an intention.
Gillian Marloth
D E C E MB E R 2 0 1 3 FITNESS RX
113
FitRxCoolDOWN
NICK TUMMINELLO
114 FIT N E S S R X
D E C E M B ER 2 0 1 3
REFERENCES
1. Farrokhi S, Pollard CD, Souza RB, Chen YJ, Reischl S, Powers CM. Trunk position influences the
kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J
Orthop Sports Phys Ther. 2008 Jul;38(7):403-9.
2. Youdas JW, Hollman JH, Hitchcock JR, Hoyme GJ, Johnsen JJ.Comparison of hamstring and
quadriceps femoris electromyographic activity between men and women during a single-limb squat on
both a stable and labile surface. J Strength Cond Res. 2007 Feb;21(1):105-11.
3. Arendt E, Dick R. Knee injury patterns among men and women in collegiate basketball and soccer.
NCAA data and review of literature. Am J Sports Med. Nov-Dec 1995;23(6):694-701.
4. Lephart SM, Abt JP, Ferris CM. Neuromuscular contributions to anterior cruciate ligament injuries in
females. Curr Opin Rheumatol. Mar 2002;14(2):168-173.
5. Huston LJ, Wojtys EM. Neuromuscular performance characteristics in elite female athletes. Am J
Sports Med. Jul-Aug 1996;24(4):427-436.
6. Kannus P, Beynnon B. Peak torque occurrence in the range of motion during isokinetic extension and
flexion of the knee. Int J Sports Med. Nov 1993;14(8):422-426.
7. Anderson AF, Dome DC, Gautam Sw, Awh MH, Rennirt GW. Correlation of anthropometric
measurements, strength, anterior cruciate ligament size, and intercondylar notch characteristics to sex
differences in anterior cruciate ligament tear rates. Am J Sports Med. Jan-Feb 2001;29(1):58-66.
8. Griffin LY, Agel J, Albohm MJ, et al. Noncontact anterior cruciate ligament injuries: risk factors and
prevention strategies. J Am Acad Orthop Surg. May-Jun 2000;8(3):141-150.
9. Nadler, S. F., Malanga, G. A., DePrince, M., Stitik, T. P., & Feinberg, J. H. (2000). The relationship between
lower extremity injury, low back pain, and hip muscle strength in male and female collegiate athletes.
Clin J Sport Med, 10(2), 89-97.
LATERAL LUNGE
WITH CROSS-BODY REACH
Like the anterior lunge, this
version really focuses on the
glutes and hamstrings with
little to no stress on the knee
joint or quadriceps. Because
youre stepping laterally
instead of forward, this lunge
hits the glutes and hamstrings
in a slightly different manner
than when stepping forward,
making it a nice complement
to the anterior lunge.
www.fitnessrxwomen.com
Set up: Stand tall with your feet hip-width apart while holding a
dumbbell in your left hand by your side.
Action: Step out laterally with your right leg, allowing your right
knee to bend 20 degrees. Simultaneously shift all your weight to
your right leg as you reach your left arm in front of your right foot
by hinging at your hip joint without rounding your back as you lean
forward and reach across your body. Explode out of this position
and return to the same starting position. Your trailing leg should
be straight as you begin each lunge, and be sure to keep both feet
pointed straight ahead on each rep. Perform all reps on the same
side before switching hands with the dumbbell and stepping with
the other leg.
D E C E MB E R 2 0 1 3 FITNESS RX
115
FitRxCoolDOWN
BODY PARTICULARS
Building a
Perfect Back with
STIFF-LEG
DEADLIFTS
The way that you project yourself upon entering a
room has a lot to do with how good your posture is.
Rounded shoulders that are pulled forward from weak
spinal muscles will convey a less than ideal image,
even for the most confident person. However, this is
easily solved by building a solid back. By strengthening
your spinal and middle back muscles, your shoulders
will be pulled back and this will project better lines in
your upper body, while at the same time making your
waist appear slimmer.
The stiff-leg deadlift is an effective basic exercise
that has superior effects for firming the erector muscles of the spine.1 The deadlift is mechanically simple,
but it requires a strong effort and careful attention to
exercise form. It can be both a blessing and a curse. If
you do the exercise correctly, the back will become
strong and straight, and even the hamstrings will benefit from each repetition.2,3 However, if you do it sloppily, it can induce an injury that never had to happen.
Like anything else in life, doing things correctly is better than doing them quickly or without much thought,
as the latter choice will almost always come back in
the form of a gluteal bite.
MUSCLES ACTIVATED
The back muscles, which together are
called the erector spinae,4 are
positioned around the spine in doublets,
with one muscle on the right side of the
vertebral column and the other muscle
on the left side. The iliocostalis muscle
is the most lateral of the erector spinae
group. It begins from the iliac crest of
the hip-bone, and runs upward to insert
into the ribs.4 The intermediate muscle
of the erector spinae group is the
longissimus muscle, which runs almost
the entire length of the back. The
spinalis has short muscle bundles that
run from spinous process (the
protruding bump on the vertebrae)
below to spinous process above it. This
muscle extends from the thoracic to the
cervical vertebrae in the neck. When
2013
BODY PARTICULARS
STIFF-LEG DEADLIFT (start)
STIFF-LEG DEADLIFTS
1. BEFORE DOING THE EXERCISE, YOU SHOULD SPEND A FEW MINUTES
STRETCHING THE HAMSTRINGS, AND BACK.6
LOOKING
3. WITH BENT KNEES, SLOWLY LIFT THE BAR FROM THE FLOOR BY
STRAIGHTEN YOUR KNEES AS YOU
COME TO AN UPRIGHT (ERECT) POSITION. YOUR KNEES SHOULD REMAIN
EXTENDING THE TRUNK AND THE KNEES.
STRAIGHT EXCEPT FOR THE INITIAL LIFT FROM THE FLOOR AT THE
BEGINNING, AND WHEN YOU PUT THE WEIGHT BACK ON THE FLOOR AT THE
END OF THE SET.
REFERENCES
1. Ebben WP: Hamstring a1. Hamlyn
N, Behm DG and Young WB. Trunk
muscle activation during dynamic
weight-training exercises and isometric
instability activities. J Strength Cond
Res 21: 1108-1112, 2007.
2. Chulvi-Medrano I, Garcia-Masso
X, Colado JC, Pablos C, de Moraes JA
and Fuster MA. Deadlift muscle force
and activation under stable and
unstable conditions. J Strength Cond
Res 24: 2723-2730, 2010.
3. Escamilla RF, Francisco AC, Kayes
AV, Speer KP and Moorman CT, III. An
electromyographic analysis of sumo
and conventional style deadlifts. Med
Sci Sports Exerc 34: 682-688, 2002.
4. Moore, K.L. and A.F. Dalley.
Clinically orientated Anatomy, Fourth
Edition. Lippinot, Williams & Wilkins,
1999; pp. 467-474; 554-560; 563-571.
5. Ono T, Higashihara A, Fukubayashi
T: Hamstring functions during hipextension exercise assessed with
electromyography and magnetic
resonance imaging. Res Sports Med
2011;19:42-52.
6. Sairyo K, Kawamura T, Mase Y,
Hada Y, Sakai T, Hasebe K and Dezawa
A. Jack-knife stretching promotes
flexibility of tight hamstrings after 4
weeks: a pilot study. Eur J Orthop Surg
Traumatol In press 2013. PMID:
23412177 http://www.ncbi.nlm.nih.gov/
pubmed/23412177?dopt=Citation
7. Sagiv M, Amir O, Goldhammer E,
Ben-Sira D and Amir R. Left ventricular
contractility in response to upright
isometric exercise in heart transplant
recipients and healthy men. J
Cardiopulm Rehabil Prev 28: 17-23,
2008
8. Sagiv M, Hanson P, Besozzi M and
Nagle F. Left ventricular responses to
upright isometric handgrip and deadlift
in men with coronary artery disease.
Am J Cardiol 55: 1298-1302, 1985.
www.fitnessrxwomen.com
PULL THE SHOULDERS BACK AT THE TOP POSITION, BUT DO NOT LEAN
BACKWARDS, AS THIS COULD COMPRESS THE INTERVERTEBRAL DISKS.
6. ON THE LAST REPETITION OF YOUR SET, BEND BOTH TRUNK AND
KNEES, AND DROP YOUR HIPS AS YOU LOWER THE BARBELL TO THE FLOOR.
117
FitRxCoolDOWN
ULTIMATE IN NUTRITION
BY
What
Makes
Us Fat
Excessive
Calories
or the Wrong
Carbohydrates?
118 FIT N E S S R X
DECEMBE R 2 0 1 3
ULTIMATE IN NUTRITION
APPETITE-SUPPRESSING PROTEIN
What do the Atkins, South Beach and the Paleo diet all
have in common, aside from excluding certain types of
carbohydrates and therefore decreasing total carbohydrate
intake? First off, eliminating certain types of carbohydrates
takes a lot of guesswork out of dieting. You wont have to cut
a perfect 200-calorie slice of cake or estimate how many
cookies fit into your calorie budget because both are off
limits on carbohydrate-controlled diets. Plus, if you dont eat
these foods in the first place, you wont be tempted by
second servings. But, more importantly, the majority of lowcarbohydrate diets are also high in protein. And, protein has
three primary benefits in the war against fat.
Protein is the most satiating of the three
macronutrients protein, carbohydrate and fat. During
digestion, protein quickly triggers a cascade of events
leading to appetite-suppressing signals sent to the brain so
you feel full. In fact, protein seems to increase satiety in a
dose-dependent manner, though scientists havent figured
out the magical dose of protein necessary to maximally
stimulate satiety. However, when you cut carbs, youll likely
increase your protein intake (unless you are on a ketogenic
diet). In addition to keeping you full, protein has a greater
thermic effect of feeding you will burn more calories
digesting protein than carbohydrate or fat.
And finally, protein preserves metabolically active lean
muscle mass during weight loss. When on a reduced-calorie
weight-loss diet, you need more protein in your diet to
preserve lean tissue. Low-carbohydrate diets automatically
provide more protein, whereas traditional low-fat diets do
not. And, muscle is important for weight control because it
burns more calories than fat tissue, even when you are
sitting at your desk typing away at your computer. Skeletal
muscle also helps regulate blood sugar levels.
CHOOSING A DIET
Until these studies are carried out, its important to rely
on what we know right now. And, the weight loss research
to date has shown there are multiple dietary approaches
that work. Diets should be individualized, taking into
account lifestyle habits, medical history (including diabetes,
insulin resistance, other diseases and medical concerns),
diet history and food preferences. As the debate about
macronutrient content is going on, keep in mind that the
most important factor that will determine weight loss and
improved health outcomes on any diet is adherence. So,
choose the diet plan that you can stick with until the weight
comes off.
REFERENCES
Fleming RM. The effect of high-, moderate-, and low-fat diets on weight loss and cardiovascular disease
risk factors. Prev Cardiol 2002;5(3):110-8.
Mueller-Cunningham WM, Quintana R, Kasim-Karakas SE. An ad libitum, very low-fat diet results in
weight loss and changes in nutrient intakes in postmenopausal women. J Am Diet Assoc 2003;103(12):1600-6.
McManus K, Antinoro L, Sacks F. A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults. Int J Obes Relat Metab Disord
2001;25(10):1503-11.
Bradley U, Spence M, Courtney CH et al. Low-fat versus low-carbohydrate weight reduction diets.
Diabetes 2009;58:2741-2748.
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight
management, and satiety. Am J Clin Nutr 2008;87(5):1558S-1561S.
Duraffourd C, De Vadder F, Goncalves D et al. Mu-Opioid receptors and dietary protein stimulate a gutbrain neural circuitry limiting food intake. Cell 2012;150:377-388.
Belza A, Ritz C, Srensen MQ et al. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety. Am J Clin Nutr 2013;97:980-989.
Swaminathan R, King RF, Holmfield J et al. Thermic effect of feeding carbohydrate, fat, protein and mixed
meal in lean and obese subjects. Am J Clin Nutr 1985;42:177-181.
Paddon-Jones D, Westman E, Mattes RD et al. Protein, weight management, and satiety. Am J Clin Nutr
2008;87:1558S-1561S.
Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006 84:475-482.
Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, Fraser D, Bolotin A, Vardi H,
Tangi-Rozental O, Zuk-Ramot R, Sarusi B, Brickner D, Schwartz Z, Sheiner E, Marko R, Katorza E, Thiery J,
Fiedler GM, Blher M, Stumvoll M, Stampfer MJ; Dietary Intervention Randomized Controlled Trial (DIRECT)
Group. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med 2008;359(3):229-41.
Pagoto SL, Appelhans BM. A call for an end to the diet debates. JAMA 2013;310:687-688.
D E C E MB E R 2 0 1 3 FITNESS RX
119
FitRX RAVEREVIEWS
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120 FIT N E S S R X
D E C E MB ER 2 0 1 3
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n.
This produ
product
ct is not inten
intended
ded to
to diagnose
diagnose,, treat,
treat, cure
cure or
or prevent
pre nt any diseas
disease.
e.
ENERGIZING
FASTACTING
RECOVERY