A Note of Gratitude
Well, the premier issue of Nµ30
magazine went off without a hitch. Actually, I
guess there was a hitch or two, but that’s not
important right now. What is important is that
I’d like to take a moment to thank people for
the massive support I’ve received in getting
this project started.
My wife is my anchor. She struggles
to see my vision, and works tirelessly to help
me realize it. My two trainers, Sifu Mai Du
and Ilir Ymeri, both of whom have
demonstrated patience and support, above
and beyond the call of duty. Either of them
can beat me up, and neither of them has,
yet.
I wish I could get shots of everybody. Here’s another
one of Ilir.
I definitely want to thank all of the
people who have contributed to my funding
through http://www.gofundme.com/New30-
Magazine. Many people can’t make a
financial contribution, but those individuals
have given of themselves by sharing the link
and posting on the FaceBook fan page.
There are the invisible contributions
of sites like http://www.scribd.com/,
http://www.blogger.com and
http://blogs.alternet.org. Without them, this
valuable project would not be possible.
The interview subjects, medical
professionals and product vendors who all
contributed of their time and treasure – not
only to the premier issue, but also to this
and future issues as well.
A special shout out goes to Image
Works for helping me to secure my new
domain, on which future issues will be
served. Don’t click on that one, just yet.
There are a bevy of coders and engineers
working ‘round the clock to make it ready,
but they’re going to need just a bit more
time.
My mother (yes, she has a web site)
has been steadfast and overwhelming in her
support of me prior to this launch, and her
unflagging help, advice and support are still
going strong.
Furthermore, lest we forget, I’ve
been fortunate enough to have one of
Boston’s most talented young writers, Jack.
The poor dog has pounded the bricks for the
better part of his two years on this planet,
and finally signed with Nµ30. You’ll be
enjoying his wit and wisdom as a regular
monthly feature.
Jack doing what he does best – sucking up the love.
Of course, the real heroes in this
saga are you, the readers. This is your
magazine, and it couldn’t happen without
you. So, keep reading, and above all keep
exercising. Exercise is my medicine and I
know it can be yours as well.
2
 How’s this for gratitude?

There Are No Calories

What exactly is a calorie?

Technically, a unit of thermal energy defined
as the quantity of heat required to raise the
temperature of 1 gram of water by 1
degree centigrade at atmospheric pressure.
That would be equivalent to 41,840,000 ergs
or just under 42 Joules. It is used as a way
to express the amount of static energy
available in food. Food calories are actually
measured in a 1-kilogram water
environment, so the value is 1000 times
greater. Hence, the designation Kcal is used
in measuring dietary calories. ATP Molecule
Cred.http://en.wikipedia.org/wiki/Metabolism
Although the caloric measurements
of foods are stored in a database, that Calories in foods are broken down
database was developed by simply placing into 3 primary macronutrients. They are
individual foods in water – in a temperature proteins, fats and carbohydrates. Your body
controlled environment – and then uses proteins to create cells, and to provide
measuring the amount of temperature channels for feeding the cells. It uses fats to
change. This methodology does, however, store energy, and to lubricate joints. Fats
pose some problems. also provide a water source to cells. Finally,
Primarily, that the amount of energy there are carbohydrates. This chemical
your body takes in, vs. the amount it can group is divided into two main subgroups,
utilize, are two different things. An uncooked simple – consisting of starches and sugars,
egg, placed in a bowl of water, is capable of and complex – which are the non-nutritive
raising the temperature of that water to an sugars and dietary fiber. In some cases, fats
amount commensurate with a measurement can be converted into simple carbohydrates
factor of 70Kcal. That doesn’t mean that a through a process known as ketosis.
fried egg will deliver the energy of 70 Likewise, proteins can also convert into
calories to your body. Nor does it mean you sugars via glyconeogenesis.
body can use those calories, even if they are
delivered. The mechanism your body uses
to convert food into energy is called your
metabolism and different foods impact it in
different ways.

3
 converted – depending on the body’s needs
at the time. The saturated fats follow these.
They too can be converted, but the process
is biologically much harder, resulting in a
greater likelihood of storage. Finally, we
have the simple carbohydrates. In most
cases, these are converted into energy
instantly, but at the cost of not utilizing the
other energy sources. Therefore, pure
carbohydrate calories – such as French fries
or candy, are referred to as empty.

BMW V-8
Cred. http://www.itechnews.net/2008/04/08/bmw-m3-
v8-engine-inside-look/
Essentially, the amount of energy
immediately available from each calorie
would be determined by the amount of
simple carbohydrate it consists of. Your cells
require glucose, the simplest of the sugar
monomers, to provide them the energy they
need. The human body is designed to follow Chart indicating the fullness factor of different foods
the path of least resistance, in obtaining and Cred. http://nutritiondata.self.com/topics/fullness-factor
utilizing that energy. For example, sucrose –
common table sugar is a di-mer. That is to All this results in a non-linearity
say that the sucrose molecule can be between what you consume as food energy,
broken down into two simple sugar and what you’re capable of burning as
molecules which can then be converted into output. In a car, for example, a certain
blood glucose. This is relatively easy for the amount of gas translates directly into a
body to do. On the other hand, conversion relative amount of horsepower. Not true for
into glucose through glyconeogenesis – the human body. We are in some ways
converting proteins into sugars – is difficult remarkably inefficient machines. We require
for the body to accomplish. a certain amount of consistently available
What isn’t converted into immediate energy just to survive – to do nothing at all,
energy is stored as fat. In theory, that fat will and we require additional energy to process
then be converted into glucose through our fuel. It would be like using half the
ketosis. Unfortunately, we no longer live in a engine’s power to pump the gas from the
world where food is scarce and famine tank.
prevalent. Therefore, most of us never have
occasion to utilize ketosis, and we just keep
storing more and more fat.
The fullness of a calorie is
determined by the ratio of proteins to the
other macronutrients. An ideal calorie would
contain 0.1 gram of protein. Since, there is a
finite amount of energy available, said ideal
calorie would therefore contain none of the
other two.
There is a caloric hierarchy in
reference to a calorie’s fullness. Protein is
the most versatile and necessary of the
macronutrients. Next, come the unsaturated
fats, which can be stored, utilized or

4
 work, exercise, or even sitting in front of the
computer, we’re now dealing in Kcal/minute.
A six mile an hour run, for a 30 year old
male of 5 – 6 feet in height @ a body fat
percentage of 10%, will average about 10
Kcal per minute. This works out to
approximately 1/1000 of a horsepower or 33
foot-pounds – 0.75 watts. He’d have to run
around a track at 6 mph, for 2 hours to have
used up the equivalent energy burned by a
light bulb in a single minute. However, if that
same individual is carrying around a mere
2% more fat, that number increases by
almost 1/3. The same muscles have to work
that much the harder, thereby burning more
energy.

Iconic Paul Rubens painting

Cred. http://www.rembrandtgallery.org/painting-Peter
%20Paul%20Rubens-The%20Three%20Graces-
30568.htm
The minimum amount of caloric
energy your body requires to survive is
called the base metabolic rate. Lean muscle
cells require the greatest amount of energy
to keep them alive and healthy. This is
before being made to do any actual work –
but just to keep them alive, at rest. Fat
deposits require the least. Other factors are
included in calculating this rate, including
age, gender, hormonal state, etc. The basic
formula for calculating BMR in women is
BMR = 655 + (4.35 x weight in pounds) +
(4.7 x height in inches) - (4.7 x age in years).
For men it is BMR = 66 + (6.23 x weight in
pounds) + (12.7 x height in inches) - (6.8 x
age in years). Now these formulas do not
take into account any of the above-
mentioned variables, so their accuracy is Cred. http://kittie666.glogster.com/glog-279/
questionable. If you were a bodybuilder, for
example, they would underestimate your So the simplest way to get a handle
needs. If you were more Rubenesque, they on all this, from the weight control
would do the opposite. If you were a woman perspective, is to calculate your BMR,
in the early stages of pregnancy, the data subtract that from your total day’s calorie
they provide would be useless to you. intake, then make sure that your Kcal /
Whatever that figure, it represents minute output during exercise, exceeds the
the absolute daily minimum of caloric intake remainder. Doing so on a daily basis, will
required to sustain your life. cause your body to go into ketosis, and
All this is on the input side of the begin burning stored fat. Simple as that is,
caloric equation. The output is a completely however, it is a slow process. It can be
different set of factors. In terms of doing significantly enhanced by changing the

5
above daily Kcal intake from a primarily higher quality and more sustained energy
carbohydrate based source to a protein level.
based source. In doing this, you will enable
your body to consume less actual calories,
and those calories will provide you with a
Cred. http://media.photobucket.com/image/horse/gullwings/Horses/running_horse.jpg?o=15

Guest Page

Last month, I put out the call for guest authors who wanted to contribute to Nµ30 Magazine.
Below is the first of them. If you would like to write something for the magazine, please
submit it as a Word document in the .doc format, by the 15th of the month. Mail
submissions to new30magazine@gmail.com.

Hands of time

By

Cindy Monroe

The hands of time

Go ticking by

6
With no ryhme
Nor reason why

It keeps us all
Believing in seasons
And thus we do
Beyond no reason

For if we didn't do
The things we do
To keep up with
The pace anew

The days would run Butterfly and rose

Together again
And then we know
By
The battle we win
Cindy Monroe
Will be unbalanced
From the past
We want so much
For it to last

The friendship with

Our families
Will always be the
Best it can be

So the next
Time that we feel
That we do not belong
The curb appeal
Endless love
Of being alone Here and there
Washes away our fear And everywhere
And we can start
The newness here Near and far
Whereever you are
Of loving one My heart is with
As we love all You, shining star
This we need
And when we shall Every breath
Every beat
Love ourselves Every blink
Beyond compare Every feat
We can do no more
Than give and care No matter what
Time does bring
To cherish all You will be
The love we give My heart again
This is what
We choose to live. For you and I
Will always be
Together here
And there you see

7
We are one
None can compare
To the love
We both share

For each other

It is not rare
Occurs quite
Frequently here

In this world
And beyond
To infinity The emerald isle
We are put upon Is a wonderful gem
To be seen and viewed
This earth for a short By eyes of Irish green
Time that should
Not be wasted The seas bash against
But what good The stones that hinge
Upon the cliffs above
Does it do That linger and singe
To fear at all
It is you The one who tries to learn
At my beckon call The secret buried past
Unlock the treasure
All I need to do The luck will surely last
Is call your name
And you know But look not for the pot
To come home again Of gold beneath
The rainbow of colored rose
For it is guarded like a thief
Irish eyes
Who only wants to see
By If one is lucky enough
To try and get the answers
Cindy Monroe That are so very tough

To grapple from the grasp

Of the one who guards it dear
The one they call the leprechan
Watch out he is one to fear.

All submissions are viewed as the property of the author. The works are considered as
copyrighted and are used by Nµ30 with permission. Images are the responsibility of the author.

8
 What! You’re Diabetic and You’re
Eating Cheesecake!
Why, I Aughta…

I borrowed (stole) the original for this recipe from Blaine. I modified it to be even more in keeping
with my personal food philosophy, and added tofu to thicken it, and to make it taste a bit milder.

Cheesecake Filling:
1lb whipped, nonfat, cream cheese
1/4 cup sour cream
¾ cup Stevia
4 tbsp. Egg white
1 tsp. vanilla extract
4 tbsp. Your unsaturated oil of choice
8 oz. silken extra firm tofu

9
1 Tbsp. Cinnamon
2 Tbsp. Raw blue Agave syrup

Cooking Method:
Preheat oven to 300 degrees. In electric mixer on high, mix ingredients for 4 - 5 minutes. Pour
mixture into cake pan and bake for 1 hour and 15 minutes in water bath. Remove from oven and
let cool. Sprinkle Stevia – Cinnamon (2 to 1 ratio) on top.

This cheesecake has no crust. It’s firm enough when cooked, to make it self- standing, and I
couldn’t find any recipe for crust that didn’t add significantly to the calorie and carbohydrate load.

If you can’t abide the idea of “crustless cheesecake,” consult Blaine’s website. He uses a soy
flour based peanut butter cookie crust.

Nutrition Information.
Servings per container: 8
Calories: 300 Calories from fat: 226
Saturated fat: 114g Protein: 3.5g
Sugars 4g* Cholesterol: 110mg

If these numbers strike you as high, you can substitute nonfat cream cheese and sour cream, but
bear in mind that the processes for removing fat from dairy usually involves adding sugar. I would
rather have the fat, than the carbohydrates, but that’s a personal choice.

At 3.5 grams per 300 calorie serving, this food does not qualify as a protein source.
*Sugar as non-glycemic fructosan. See Agave article in March issue of Nµ30 Magazine.

Product Review
Shake Weight

Sadly, last month’s videos and other

embedded features didn’t work properly. I’ve
corrected that problem, and will be re-
uploading the updated videos shortly. I
mention this, because March’s video was
about a dread free morning exercise
program I call, Morning Movement Interval.
One of the tools I use in this program is the
Shake Weight.

10
 that’s where the manufacturers of this
product miss the mark. They show you
these buff, hunky guys and to die for chicks,
and tell you that by shaking this thing for 6
minutes a day, you’ll end up looking like
them. That’s bunk. There’s only one way to
achieve your fitness goals, and that’s by
devoting the time, commitment and effort.
You gotta do the work.
However, it is possible to
supplement those efforts with some
products that are sold by members of the
fitness industry. I’ve used small medicine
cred. http://www.cathrynbeeksordeal.com/health-
balls, Gravity Gripps, and Heavy Hands –
and-fitness/shake-weight-for-men-reviews/ all to my benefit. I would gladly include the
Shake Weight in that list. It may not provide
I’ve heard a lot of negative talk growth of muscle tissue, but I believe it does
about this product, based I imagine, on the provide tension, which can result in toning. It
fact that it’s marketed in a cheesy also burns calories – which after all, is what
infomercial sort of way. Nonetheless, I have it’s all about, now isn’t it?
been using the Shake Weight for quite some
time now, and have found it to be a highly
beneficial workout aid.
Can you turn yourself from Homer
Simpson into Hercules in 6 minutes a day? I
think not, but you can feel a hell of a burn
from this thing, in less time than that.
The good people at Health and
Fitness Advice, give it their do not buy
rating, and I wish that was the worst they
had to say about it. The reasons they cite
seem reasonable but here’s what I know. I
work out. That’s pretty much what I do.
When I’m not writing cleverly alliterated
articles for Nµ30, or cooking delicious, high
Cred. http://www.dailymail.co.uk/tvshowbiz/article-
protein – low carb culinary delights, I’m 1239591/Alex-Gerrard-new-face-Shake-Weigh
working out. I know what feels like its
helping and what doesn’t. To me – this In short, Jack and the other
product feels like it’s helping. members of the Nµ30 product eval team,
Now, it’s important to understand give it 3 stars. Not the end of the world, but
that I do not think this is a substitute for a worth the 30 bucks they want for the thing.
gym membership, or a comprehensive
exercise and training program. Perhaps

This Month’s Interview

Frank Pilleri

http://www.youtube.com/watch?v=kdk4q-udrmA

11
This new format allows me to upload the interview as a video with accompanying stills. The
individual I have chosen for this month, Frank Pilleri, is an inspiration to me, and I hope he
will be to you, as well. He’s 57 years old, and works harder than anyone I’ve ever seen. I
first met him when we sparred together a few weeks ago. My first thought was, “I’ve got
this in the bag.” Well, he kicked my ass! The running time for the interview is 11 min. 20
sec. I hope you enjoy it.

Know Your VO2 Max

VO2 max is the maximum volume, in muscles use oxygen as a catalyst to burn
a given interval of time – of oxygen your glucose for energy. The more oxygen they
body can transport from the air you breathe can get, the more glucose they can burn.
– to your muscles. When you exercise, your Knowing your VO2 max is a convenient way

12
to establish your given exercise level. This
will help to prevent you from incurring injury,
while at the same time, allow you to set a
target zone, so you don’t under-exercise.

Cred.
http://www.webwombat.com.au/motoring/news_reports/
lamborghini-reventon-vs-tornado-jet.htm

I like VO2 max, because it’s really

getting under the hood. Here, you’re taking a
serious look at the details of what makes
you tick. Medical professionals use the Fick
equation, where VO2 max = heart rate *
arterial oxygen content less venereal oxygen
content. You’re trying to calculate how much
oxygen is left in the blood after each heart
beat cycle.
Normally, this number can’t be
accurately measured without a complex
process involving a quantifiable activity, and
a device that will actually measure oxygen
uptake. We’ve all seen scenes in movies
where an individual is running at some
phenomenal speed on a treadmill, while
hooked up to a bunch of pipes and tubes –
and one of those sci-fi breathing gizmos.
“We can rebuild him. We have the
technology.”
There are, however, methods of
estimation that are somewhat accurate. The
Cooper method uses distance covered in a
12-minute period. Take the distance in
meters, subtract 505, and divide the total by
45. The number, typically two digits between
40 and 75 will represent the milliliters of
oxygen per Kg of bodyweight. Another
estimating method is the Uth – Sørensen –
Overgaard – Pedersen estimation. Here, we
take 15 * (max heart rate / resting heart rate)
* body weight in Kg. The result will render a
figure based on time.
Cred.
http://homemadegatorade.blogspot.com/2010/05/home
made-gatorade-not-for-faint-hearted.html
I included all this math, not just because I’m
evil, but because I wanted you to
understand, analytically, what exactly VO2
max is. A very good source for both further
information, and a nifty calculator that allows
you to input a few simple terms, can be
found at Revel Sports.
According to this website, the
general population of males aged 20 – 30
years, have a level of 44 – 51. Mine is 42,
putting me just outside of that range. Then
again, I’m 54 this month. The highest
recorded male – a cross-country skier – had
a 94! When I blow him off, you my readers,
will be the first to know.
Alone, VO2 max is not an accurate
indicator of performance, but it contributes
valuable information. Three other factors go
into determining exactly how well you can
do, in a competition environment.

13
 exercising, it will eventually result in growth
of new lung tissue.
Controlled breathing also forces
oxygen to stay in the bloodstream longer.
For example, I’m at the point now, where I
can maintain a breath for 15 seconds on
inhale, and 15 on exhale. My heart has to
pump the same blood through my body
during that period, which forces my muscles
to extract more oxygen per breath.
As I mentioned in this column last
month, if you can inhale slowly, and force
exhale quickly, you can hyper-oxygenate
your blood, which will serve you well when
cred. slogging around your favorite pond, trying to
http://en.wikipedia.org/wiki/File:Skeletal_muscle.jpg make that 5K.
Lt (Lactate threshold) is measured
as a percentage of VO2 max, and it
determines how much oxygen you can use
while working continuously at peak output.
To reach a given speed, the amount of
oxygen required, is known as muscle
economy. Strength is defined as the
maximum amount of force that can be
developed in one concentrated effort. If you
know what all these individual ratings are,
you can make an honest and judicious
prediction of where you’ll fall in the rankings.
For those of you who do compete, you know
all to well the tendency to overestimate your
abilities. This can often result in taking
losses, due to entering into divisions or
races that are beyond your ability. Likewise,
you’ll never get into that zone if you
constantly enter into things that don’t offer
you sufficient challenge.
Like anything in the world of
metabolic manipulation and athletics, there
are methodologies for increasing your VO2
max. I hate to say it but the first and most
obvious would be to quit smoking. Beyond
that however, simple breathing exercises
cred. http://www.disaboom.com/adaptive-fitness/pilates-
can be very helpful. These can and should is-accessible-for-people-with-disabilities
be done during your workouts, but they can
be done at other times as well. Try this, while sitting here, reading
I’ve talked about breathing this paragraph. Sit up straight, and with your
exercises, in the past. Everybody who mouth closed, breathe in as deeply as
knows me, knows what an advocate I am. possible – focusing on expanding not your
No matter what level of athlete you are, no chest cavity, but rather your abdominal
single element of exercise will benefit you cavity. Try to count by thousands up to 7.
more than a program of controlled breathing. You know, one-one thousand – two one
By breathing from the diaphragm thousand, etc. When you’ve reached 7, part
you stretch your lungs which causes your lips slightly and place your tongue, flat
otherwise dormant alveoli to be utilized. against your palette. Using your lips as a
Furthermore, like any stretching or control valve, exhale with the same counting

14
procedure. You should be able to just fit 4
reps of this into 1 minute. Do this once a
day, and you’ll notice an improvement in
your workouts within a week. Do it while
actually exercising, and watch yourself take
off. When the usual gym hulks start asking
you what’s your secret, your head will grow
about 3 sizes.

Of course, the final step you can

take to improve your VO2 max is simply to
do more cardio. Run. Get on the treadmill or
the elliptical. Like any other exercise,
nothing out there beats good old repetition
and hard work. On that note, I’d like to leave
you with a quote I heard recently. This
individual is the subject of this month’s
interview. He’s a 57 year-old lifelong athlete,
and a real inspiration to me. He said, “You
may have more talent than I do, but you’ll
never out work me.”

This month’s Video

Custom Massage Program

15
 http://www.youtube.com/user/BitcoDavid
This month’s video is about the custom massage program I mentioned in the last issue. It
includes elements of Deep Tissue, Sports Massage and Thai Stretching Massage. I hope you
enjoy it.

Please note: This video will be available for you to watch on April 3rd. Please, return to
this page at that time. We apologize for the inconvenience and appreciate your patience.

Jack’s Page
By
The “Pull-it-surprise” Dog Author

16
 Jack Greenberg

own tail. I’m actually getting’ a little drowsy

over here, just thinking about it.
Have you noticed how – every now and then
– your Humans get it into their heads that…
well… you don’t smell so great.

Sometimes I think about the friends I

knew back at the shelter. Sadly, many of
those guys didn’t make it. I was lucky
enough to find two Humans who needed me
to look after them. Anyway, this month’s dog I can soooo dig it.
page is dedicated to them – my brothers and
sisters who didn’t make it. Arooooooo, my Cred. http://takeontorah.blogspot.com/2009/08/walking-
with-god.html
peeps!
Now, what’s up with that? I mean
Hey! If you happen to think about it,
after all, who’s the expert when it comes to
why not get your Humans to consider
smelling, around here, anyway? I mean, I
donating to a shelter or a rescue
think I smell just fine, and I outta know. Well,
organization. There are a ton of them, and
I’ve said it before. Humans. Poor befuddled
they all need our help.
creatures, they’d be lost without us.
Well, so much for old business.
I just got a Kong snake. I love it. After I kill it,
my Humans can actually put another
squeaker in it, so I can kill it again! How cool
is that? I can sleep with it in front of me, like
a soldier in his foxhole, or I can stick my
nose under it, just like as if it was my very

17
A dog’s just minding his own business, and along
comes a human who feels some need to wash him.

While I remember, I’d like to put

something to bed, once and for all. About
this scared of the basement thing. I’m a
Chow warrior. We’re not scared of anything.
Just look at that homicidal mailman. I stand
my ground with him everyday. And – what’s
he do? He leaves, that’s what. Comes to the
front porch, hears a fearless and vicious
Chow warrior giving him what for, and he
leaves. So there. No, I’m not afraid of the
basement. There’s a difference between
fear and wisdom. The basement is evil.
Wise dogs eschew evil. (Eschew. Good
word, huh? It’s a writer thing.)
Hahahahaha! You go my buds!
Cred. http://www.weight-loss-
forums.buddyslim.com/weight-loss-challenge/5543-
natural-elements-7-finding-your-reason-lose-15.html
Oh, and just one last order of
business. David, I hope you’re reading this.
The consensus is in. We can have
cinnamon! Now maybe, he’ll add his
delicious pancakes to the ever growing list
of treats that he shares with his bestest pal –
me.
Well, you all know the drill – (Insert
patented, copyrighted, award winning,
doggie sign off here.) – As they say at the
Purina Factory, chow puppies.

18
 Links Page

Since there was an error in how the embedded features worked in last month’s issue, I’ve
included these links in this issue.

Here’s a nice forum if you’re dealing with Diabetes:

http://www.diabetesforums.com/

My Blog site:
http://blogs.alternet.org/bitcodavid/

An article discussing the use of unnecessary surgeries in Cancer cases:

http://www.nytimes.com/2011/02/24/opinion/24thu4.html?_r=1&nl=todaysheadlines

The article that inspired my “Morning Movement Interval.”

http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/

Monsanto’s latest noxious concoction:

http://articles.mercola.com/sites/articles/archive/2011/02/08/neotame-receives-fda-approval-but-
is-not-widely-used-yet.aspx

A gluten-free superfood:
http://glutenfreecooking.about.com/od/nutritionmealplanning/a/amaranth.htm

Bookmark this reference:

http://www.glycemicindex.com/

And this one:

http://nutritiondata.self.com/

Take the Marine Corps Physical Fitness Test:

http://artofmanliness.com/2009/06/25/30-days-to-a-better-man-day-26-take-the-marine-corps-
fitness-test/

World’s best cooking knives:

https://secure.kyoceraadvancedceramics.com/products/cutlery/index.html

A runner’s resource:
http://www.chirunning.com/

Know your VO2Max. This magic number represents the amount of oxygen your muscles can
metabolize from your blood:
http://revelsports.com/Articles/VO2_Max.htm

A valuable resource, and funny to boot:

http://www.weight-loss-forums.buddyslim.com/weight-loss-challenge/5543-natural-elements-7-
finding-your-reason-lose-15.html

This is a really interesting blogsite, and they seem to have a commonality to Nµ30.
http://homemadegatorade.blogspot.com/2010/05/homemade-gatorade-not-for-faint-hearted.html

Finally, won’t you please consider donating to the Nµ30 cause? I’m working hard on putting this
magazine together, and getting it to be a self supporting Internet entity. I just need your help to
get it started. http://www.gofundme.com/New30-Magazine

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 Coming Next Month

The Martial Arts Spectacular Issue:

Center your workout efforts on a Martial

Art: You can achieve all your
physical fitness goals by pursuing
these ancient and proven athletic Plus all our regular features
activities.

Cred. http://www.wckpu.webs.com/
Exercise is my medicine, and I know it can
be yours as well.
Quinoa Based Stir Fry: Delicious,
nutritious, fast and easy.

Strength training through dynamic

tension and stretching: Getting strong
without bulking up. Maintain
your flexibility and increase your power.

Jack explains the ancient art of Chow-fu.

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