Natural Muscle - July 2007

Natural Muscle July 2007
2

*When combined with increased exercise and the Zero Impact Diet. Results are not typical. Use only as a dietary supplement.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
*When combined with increased exercise and the Zero Impact Diet. Results are not typical. Use only as a dietary supplement.
*When combined with increased exercise and the Zero mpact Diet. Results are not typical. Use only as a dietary supplement. The persons here on may or may not have been remunerated.
7
*When combined with increased exercise and the Zero mpact Diet. Results are not typical. Use only as a dietary supplement. The persons here on may or may not have been remunerated.

10
11
12
contents
July 2007
56
TRAINING
Tricks of the Trade 26
by: Tricky Ricky Jackson
Training Q & A? 28 30
by Jason Cohen
Fitness Solutions Revealed 30
by: Laura Mak
Offce Workout 32
by: Gina Ostarly
Muscleology Series-Obliques 43
by: Eric Hoult
Ripped for Summer! 48
by: Hugo Rivera
HEALTHY RECIPES
The Fit Gourmet 40
by Danielle Nagel
Quick and Healthy Meals 46
by: Gina Ostarly
MOTIVATION
Kristal Richardson-ftness for her 26
Pzs Perspective 36
by Pz Hopkins
Welcome to my World 54
by Coach A
59
40
Get in shape
without
leaving
your desk!
On the cover:
Natalie Garcia
(one of the
Model search winners!)
Photo by: Alex Gonzalez
cover designed by:
Alex Gonzalez
of Axis Design
www.AXISDZN.COM
Fire up the
Grill with some
healthy recipes!
10
STUPID Things
Bodybuilders
Do
to Mess Up
Their
Eating Habits
32
34
1
July 2007
1
NO PURCHASE NECESSARY. 2007 DYMATZE. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Go to www.dymatize.com/heroes and enter
code FAM707NM and register for a chance to win great prizes.
1
NO PURCHASE NECESSARY. 2007 DYMATZE. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Go to www.dymatize.com/heroes and enter
code FAM707NM and register for a chance to win great prizes.
1
17
1
my two cents
Debbie Baigrie
W
a
l
t

O
s
t
a
r
l
y

p
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o
t
o

(
h
e

m
a
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e
s

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o
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2
0
)
Contributing Writers
Dr. John Atherton
Cynthia Bridges
Jason Cohen
Sherry Goggin
Pz Hopkins
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Hugo Rivera
Russ Yeager
PubLISHER/EdITOR
Debbie Baigrie
TotalH@aol.com
Art DireCtor
Alex Gonzalez
Web Design
Shelly Dickson
PHOTOGRAPHERS
John Atherton
Bill Dobbins
Debbie Baigrie
Skip Faulkner
Eric Freimanis
Alex Gonzalez
Walt Ostarly
David Paul
Gordon Smith
CIRCULATION
Natural Muscle Magazine is distributed to select gyms and
health related businesses throughout the USA. If you would
like to carry the magazine at your location please call 1-
1-0, email totalh@aol.com, fax 1-1-7, or or-
der online at www.naturalmuscle.net. There is a one time fee
for this. Natural Muscle Magazine is available free of charge
at select locations, limited to one copy per reader. No person,
without written permission, may take more than one copy of
each issue.
EDITORIAL/MATERIAL SUBMISSIONS
Email TotalH@aol.com for submission guidelines. Publisher
assumes no liability for safeguarding or return of unsolicited
material. We reserve the right to edit all material for clar-
ity, content and length. Natural Muscle Magazine does not
knowingly accept false or misleading editorial or advertising.
Natural Muscle Magazine will assume that all material is be-
ing submitted for publication and if published, no compensa-
tion is due the submitting party without prior agreement.
DISCLAIMER
Natural Muscle Magazine does not necessarily agree with the
views in articles and assumes no responsibility for any claims
or representations contained in this magazine or in any adver-
tisement. Copyright 200 Natural Muscle Magazine, Inc.,
all rights reserved. Readers are advised to consult their physi-
cian before starting a diet or exercise program.
I t Aint Rocket Sci ence..
were just taught to believe it is!
In our endless quest to fnd the perfect diet, supple-
ment and exercise plan, we search..and search...
We read. We ask questions. We try the cabbage soup
diet (as seen on AOL). We join the latest gym, with
the best equipment. Just the other day, a new gym
opened up in my neighborhood and about a third of
the members of the gym I go to switched over..to
see what they have. Lets see...hmm...weights,
cardio equipment, mirrors and music...oooh, what
a discovery! (Thats weird..I thought that our gym
had the same stuff!)
The truth is that there is no rocket science to
being healthy or in shape. The new gym is not going
to change your body, you arewherever you are.
It is really pretty simpleexercise, eat a clean and
balanced diet (of real food), rest, and supplement
your body with what you are depletingwhether it
be protein, vitamins/minerals or water.
Sure, it is always great to
fnd out about new ideas,
but the fact remains that it
is all pretty simple.
If you want to lose
fatburn more calories
than you take in. If you want
to gain musclehit the weights
hard! Sound familiar? Everyone
reading this knows it.
If you start from that simple premise, all
the self improvement information you read
from that point is gravy. Trust yourself and
you will know what will work for you
Among the sea of options and theories,
weve lost our belief in ourselves. We dont even
trust our common sense anymore because it is easier
to trust the experts.
Here are some good examples of how far away
from the basics weve gone and started relying on
the experts..youll get a good chuckle.
Problem
When NASA began the launch of astronauts into
space, they found out that the pens wouldnt work
at zero gravity (Ink wont fow down to the writing
surface).

Solution A
In order to solve this problem, it took them one
decade and $12 million. They developed a pen that
worked at zero gravity, upside down, underwater,
in practically any surface including crystal and in
a temperature range from below freezing to over
00 degrees
Solution B
The Russians used a pencil.
Problem
One of the most memorable case studies on Japanese
management was the case of the empty soap box,
which happened in one of Japans biggest cosmetics
companies. The company received a complaint that
a consumer had bought a soap box that was empty.
Immediately the authorities isolated the problem to
the assembly line, which transported all the pack-
aged boxes of soap to the delivery department. For
some reason, one soap box went
through the assembly line
empty. Management asked
its engineers to solve the
problem. Post-haste,

Solution A
The engineers worked hard to
devise an X-ray machine with
high-resolution monitors manned
by two people to watch all the soap
boxes that passed through the line to
make sure they were not empty. No doubt,
they worked hard and they worked fast but
they spent whoopee amount to do so
Solution B
But when a rank-and-file employee in a small
company was posed with the same problem, he
did not get into complications of X-rays, etc but
instead came out with another solution. He bought
a strong industrial electric fan and pointed it at the
assembly line. He switched the fan on, and as each
soap box passed the fan, it simply blew the empty
boxes out of the line.
Moral of the story: KISS..keep it simple sugar and
start trusting in your own common sense to get to
where you want to be.
1 Natural Muscle July 2007
20
if you take in a lot of protein or take prohormones
READ THIS!
By Dr. Grace Ormstein, MD
Scientifc Advisor
B
odybuilders may wonder why they
need to be concerned about their
liver or kidneys when they follow
good nutritional guidelines and exercise
often. The organs within the human body
are designed to function perfectly by them-
selves, but when they are pushed to work
harder then usual additional stresses throw
natural regulatory systems off course.
Unfortunately, this is true when we abuse
our body (poor diet and lack of exercise)
and when we work it hard doing something
productive (like building muscle mass). In
either case, if the extra stressors are not ad-
dressed in time, the body is almost certain
to crash causing pain, digestive diffcul-
ties, liver sluggishness and so on.
Many body builders are attracted to
supplements that help them build muscle
bulk quickly called prohormones. Prohor-
mones are designed to enhance perfor-
mance and make the body and its muscles
bigger. This attraction is understandable,
especially for those who compete, but
there are a few concerns one may encoun-
ter when taking prohormones including:
An increased concern of
cardiovascular issues.
Liver problems
Kidney problems
Many bodybuilders also consume three
to fve times more protein then what the
average person does in order to help them
increase muscle mass. There is a great
amount of evidence that supports the
theory that increasing ones daily protein
intake can contribute to building muscle
mass quicker, and muscles are made of
protein, so heavy training requires more
protein to support the structure of the
muscles. Yet, excess protein causes the
kidney and liver to work harder and while
there is some controversy as to whether
extra protein can actually cause damage
to these two organs, the extra work does
take a toll on the body.
Whether to take prohormones or how
much protein to consume is up to each
individual and his or her nutritionist or
doctor who specialize in sport medicine.
What I tell those I consult with is that the
kidney and liver must get rid of waste in
the form of excess nitrogen from protein
breakdown as well as other free radicals
that are created by regular metabolic pro-
cesses. Only organs that maintain normal
structure and function are able to undertake
the responsibility of keeping the human
body alive and able to provide it the extra
support it needs during rigorous strength
training.
The good news is natural support for
this important organ is available. I highly
recommend the herbal formulation, Liver-
Care
, internationally known as Liv.2
.
The herbal formulation LiverCare/Liv.2,
a perfect blend of seven ayurvedic herbs,
has become the worlds best-selling
food for the liver. It supports the liver
cells and their structure and functions.
LiverCare/Liv.2 has been on the market
for more than 0 years and is supported
by research published in more then 10
research papers and sold in Switzerland
as a prescribed medication.
Another problem associated with an
increase in protein intake is the overpro-
duction of nitrogen or positive nitrogen
balance. Ive talked to many bodybuilders
whose kidneys needed to adapt in order
to handle this overload and have looked
for natural support from herbs in order to
do so. I recommend the herbal formula-
tion called UriCare
/Cystone
. UriCare/
Cystone supports the normal structure of
the kidney and urinary tract cells and their
functions. UriCare/Cystone is the oldest
Himalaya herbal formula, helping people
for more then 0 years - it is supported by
published clinical trials.
With support from the friendly herbal
formulas LiverCare/Liv.2 and UriCare/
Cystone, weight training and building
muscle bulk can easily be accomplished in
a healthy manner. The kidney and the liver
can maintain their high level of functioning
when supported by highly effective herbal
formulations. Remember, these organs are
crucial to keep the waste out of your body
so do not allow yourself to sink in the inter-
nal pollution give your liver and kidneys
the break they deserve by nourishing them
with herbal formulations.
himalayausa.com
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1. Do you know: Back around the early
0s, who was known as the Worlds Sexi-
est Bodybuilder? A. Arnold Schwarzeneg-
ger. B. Dennis Tinerino. C. Tom Platz.
D. Bill Grant.
2. The popular phrase, Beef It means:
A. Pose to show maximum muscle. B. Eat
plenty of beef prior to a contest. C. Start-
ing out your workout with light weights
and adding large amounts of weight as
you progress into the workout. D. None
of these listed.
. What Vitamin will help supply the brain
with its energy source of glucose? A.
Vitamin A. B. Vitamin B. C. Vitamin D.
D. Vitamin K.
. Which of the following should be fol-
lowed as a good way to cool down and
recover following a very hard workout?
A. Lie down and rest. B. Splash cold water
on your head. C. Do 10-20 Jumping Jacks.
D. Keep moving at a moderate pace for
to 10 minutes.
. A whole host of Psychiatric Symptoms
can occur in a person without enough of
the following nutrient. Is it? A. Cobalt. B.
Selenium. C. Vitamin B. D. Protein.
. True or False: It is important to go
through a workout as fast as possible.
7. Which of the following statements is
the most incorrect when training with
weights? A. You should train each indi-
vidual body part every day. B. You should
train each individual body part twice per
week. C. You should train each individual
body part times per week.
. What is a Sticking point referring
to? A. The part of a barbell which feels
sticky upon a sweaty hand touching it.
B. A point in ones workout where you
increase the weight handled in a lift. C.
The point in a workout where one cannot
increase the amount of weight handled.
D. Both B & C.
. True or False: Mental attitude does not
matter during a weight lifting session,
only the intensity of the workout
builds muscle.
10. Overtraining can cause which
of the following? A. Incredible
growth. B. Soreness. C. An I
dont care attitude. D. None of
these. E. Both B & C.
11. Which of the following is
a symptom of overtraining? A.
Increased sex drive. B. Increased
strength. C. Loss of hair. D. Loss
of appetite.
12. Recuperation from a heavy work
outs takes up to how long? A. 1 minutes.
B. 2 hours. C. hours. D. 2 weeks.
1. True or False: The straight set rep is
a series of reps (usually -12) which are
performed continually until the last rep is
completed.
1. The word, Cheat Rep implies which
of the following? A. You are doing some-
thing wrong. B. You are doing something
right. C. You are being dishonest. D. You
are not really doing a rep.
1. Fill in the blanks. Peak contraction ex-
ercise is one in which the ___________ is
under its greatest stress from the resistance
at the conclusion of a _____________.
A. bodypart, set. B. muscle, set. C. muscle,
repetition. D. bodypart, repetition.
1. Which of the following exercises
is considered a true peak contraction
movement? A. Sit ups. B. Wide grip chins.
C. Isometrics. D. Plyometrics.
17. What does it mean to do weightlifting
sets in a Rest-Pause Reps fashion? A.
Perform 1 rep with a maximum weight.
Let 10-20 seconds elapse, then perform
another rep. B. Do a rep and lay down for 1
minute, get up and do another rep. C. There
is no such thing as Rest-Pause Reps. D. Do
a rep half way through the full range of mo-
tion,
st op i n
the middle
for a second, a n d
then continue to fnish the rep.
1. Adrenaline is best described by which
of the following? A. A form of steroid. B.
The rush from a good pump. C. The fght
or fight syndrome. D. A hormone excreted
from glands during stimulation.
1. Visualization in Bodybuilding is? A.
eye contact with the weights. B. watching
yourself in the mirror. C. seeing your per-
formance in your mind and executing the
moves. D. Making a great entrance when
going on stage.
20. Which of the following activi-
ties can be inspired by music? A.
Dancing. B. Bodybuilding. C.
Tae Kick Boxing Aerobics.
D. All of these.
21. Which of the follow-
ing is the biggest cause
of injury to a body
builder? A. careless-
ness. B. Lack of sleep.
C. Poor nutritional hab-
its. D. undertraining.
22. Simple warming up
exercises should be done:
A. Before the 2nd workout
of the week. B. Before every
work out. C. Only until you
reach intermediate workouts.
D. After every workout.
2. True or False: The saying,
In The Grove means that
youve developed a line in which your
weight travels through your workouts.
2. What food(s) are considered the best
source for zinc? A. Meat. B. Poultry. C.
Seafood. D. Spinach. E. A,B & C. F. A
& B.
2. What is the best exercise for trimming
fat off the hips, thighs, waist and buttocks?
A. Running in place. B. Walking. C. Gym-
nastics. D. No exercise in itself will trim fat
in a localized area. Diet is the secret. You
need all around training, a lower calorie
intake, plus an aerobic activity.
A n s w e r s :
1 D . B i l l G r a n t 2 : A . P o s e t o s h o w m a x i m u m m u s c l e . : V i t a m i n B : D . K e e p m o v i n g
a t a m o d e r a t e p a c e f o r t o 1 0 m i n u t e s . : C . V i t a m i n B . : F a l s e . 7 : A . Y o u s h o u l d t r a i n e a c h
i n d i v i d u a l b o d y p a r t e v e r y d a y . I n c o r r e c t . Y o u w o u l d b e g r o s s l y o v e r t r a i n i n g . : C . T h e p o i n t i n
a w o r k o u t w h e r e o n e c a n n o t i n c r e a s e t h e a m o u n t o f w e i g h t h a n d l e d . : F a l s e : 1 0 : E . B o t h B &
C . S o r e n e s s a n d a n I d o n t c a r e a t t i t u d e 1 1 : D . L o s s o f a p p e t i t e . 1 2 : C . u p t o h o u r s . 1 : T r u e .
1 : A . Y o u a r e d o i n g s o m e t h i n g w r o n g . 1 : C . M u s c l e , R e p e t i t i o n 1 : B . W i d e g r i p c h i n s . 1 7 :
A . P e r f o r m 1 r e p w i t h a m a x i m u m w e i g h t . L e t 1 0 - 2 0 s e c o n d s e l a p s e , t h e n p e r f o r m a n o t h e r r e p .
1 : D . A h o r m o n e e x c r e t e d f r o m g l a n d s d u r i n g s t i m u l a t i o n . 1 : C . s e e i n g y o u r p e r f o r m a n c e i n
y o u r m i n d a n d e x e c u t i n g t h e m o v e s . 2 0 : D . A l l o f t h e s e . 2 1 : A . C a r e l e s s n e s s . 2 2 : B . B e f o r e e v e r y
w o r k o u t . 2 : T r u e . 2 : E . A , B , & C . M e a t , P o u l t r y a n d S e a f o o d . 2 : D . N o e x e r c i s e i n i t s e l f
w i l l t r i m f a t i n a l o c a l i z e d a r e a . D i e t i s t h e s e c r e t . Y o u n e e d a l l a r o u n d t r a i n i n g , a l o w e r c a l o r i c
i n t a k e , p l u s a e r o b i c a c t i v i t y .
By Ian Howard, Health/Fitness Consultant,
2x Cancer Survivor, Screen Writer & Inventor
ian.howard@verizon.net
QUIZ
HEALTH & FITNESS TRIVIA
It will entertain, enlighten and
educate the fanatic
or the casual interest buff
Try our Trivia Challenge
2
2
nutrition
for her with
IF
B
B

p
ro
kristal
richardson
For women, getting that lean, toned look takes effort, because were
naturally designed to store more body fat than men, especially that
stubborn stuff around our hips and stomach area, so we can handle childbirth.
And, that excess fat makes many of us dread the summer swimsuit season.
Cory Sorenson photo
An MRP is
convenient and a
good one
contains either soy, whey
or casein
or a combination
of these.
And, for the diet conscious, there are special benefts
to protein: it satiates or satisfes your appetite and the
body burns more calories in digesting protein than it does
burning carbohydrates and fats. The bottom line: protein
isnt as likely to be stored as fat in your body.
But, some will ask, Cant we just eat yogurt, lean
fsh and poultry to meet our protein needs? Why take
meal replacement powders (MRPs)? Sure, you can but
an MRP is convenient and a good one contains either
soy, whey or casein or a combination of these. All are
very high in the eight essential amino acids (necessary
for increasing muscular strength) and contain myriad
additional health benefts. For females, soy is an espe-
cially good choice. Soy protein intake is associated with
decreases in total and LDL (harmful) cholesterol and
may reduce heart disease risk. (Heart disease is the #1
cause of death in women). Soy is also rich in isofavones
which are very strong antioxidants, protecting cells from
harmful free radical damage.
You can supplement with protein (MRP) at any time
of the day. Remember, in order to keep your metabolism
revved up, its essential that you eat every - hours.
And, be sure to take a protein shake within 0 minutes
of working out. Aim for at least 20 grams in your post-
workout shake.
As you increase muscle mass your resting metabo-
lism rate will also increase. Thats the beauty of muscle
tissue: it not only looks good but it burns calories for
maintenance. So, with greater muscle mass youll ac-
tually burn more calories just sitting at your desk and
staring at your computer or on the couch in front of
the TV.And who doesnt want to burn more calories all
day long?
W
hile a combination of aerobic
and resistance exercises can
help shape our bodies, an appropri-
ate nutrition plan is essential for
achieving our physique goals.
For years, sports nutrition
stores have featured beer barrel-
sized jugs of protein powders
featuring men with huge biceps
and chests on the label. Its true
that meal replacement powders
(MRPs) chocked-full of whey
and casein can play an important
role in male muscle building.
They supply needed extra calo-
ries and ensure the male is meet-
ing protein needs, but, women
can also beneft from good, high
quality sources of protein.
Protein serves as an essential building block for
muscle and, without adequate protein intake, its impos-
sible to maximize your bodys potential exercise gains; it
is also a critical component of blood, cartilage, ligaments,
bone, skin, hair, teeth, hormones, enzymes and antibodies.
Suffcient protein levels are vital for tissue growth and
repair, proper immune system functioning, and fuid and
electrolyte balances. In simple terms, all the dieting and
training in the world and working your butt off on the
elliptical machine or stair-stepper is wasted without suf-
fcient protein in your diet. If you want to look good from
the inside out, you need to ingest good, quality sources
of protein every day approximately 1.2 to 1. grams for
every kilogram (2.2 pounds) of body weight. For a 10
pound woman, thats 7 to grams of protein per day.
References
Taku K, Umegaki K, Sato Y, Taki Y, Endoh K, Watanabe S. Soy isofavones lower serum total and LDL cholesterol in humans: a
meta-analysis of 11 randomized controlled trials.
Am J Clin Nutr. 2007;85(4):1148-56.
Kaufman PB, Duke JA, Brielmann H, Boik J, Hoyt JE. A comparative survey of leguminous plants as sources of the isofavones
genistein and daidzein: Implications for human nutrition and health. J Altern Compl Med 1997;3:7-12.
Protein for a Fabulous Figure
IF
B
B

p
ro
For women, getting that lean, toned look takes effort, because were
naturally designed to store more body fat than men, especially that
stubborn stuff around our hips and stomach area, so we can handle childbirth.
And, that excess fat makes many of us dread the summer swimsuit season.
2
tricks
of the
trade
contest dieting
I am preparing for my frst national qualifer. How
long should I diet?
If this were your very frst show and your body fat is
less than 10%, I would suggest about weeks. Most frst
time dieters cant stand much more than that. If you have
or shows under your belt, I suggest about 12 weeks. I
have found that it takes at least this long to get the body
fat down below % and to get that paper-thin skin look.
If your body fat is over 12%, you are probably looking at
more like 1-1 weeks. I generally suggest athletes try to
stay under 10% in their off-season. From a weight stand
point, the safest way is to shoot for 1-2 pounds of loss
per week. Determine the weight you want to go in with
and subtract it from your current weight. (IE, current:
21lbs; goal: 1lbs= 20lbs divided by 2lbs per wk. =
10 weeks of dieting.) However, do not make the mistake
of focusing on the weight and forget
to pay attention to the mirror. I also
suggest monitoring body fat every
other week. Good Luck.
increasing my deltoid size
I have trouble increasing my deltoid
sizeany suggestions?
First, concentrate on deltoids with
higher reps like 10-1. Do not exceed
12 sets. Try not to train delts after chest
or triceps. They may be fatigued since
they are merely a secondary muscle
used when training these muscle groups.
Include some drop sets on military
presses, as well as dumbbell shoulder
presses. Use Arnold presses on occa-
sion. (Start with dumbbells facing your chest and twist
them up as you press the weight upward. The dumbbells
should end up
parallel on the ends.) Lastly, over-exaggerate the
rotation at the top of the movement on side laterals, so
that the dumbbell and the elbows rise above the shoulders.
Hope this helps build boulders for your shoulders.
sick of chicken!
I am preparing for a bodybuilding show and I have
been on my diet for about 4 weeks. I eat baked
chicken four out of fve meals. I am sick of chicken!
Help!
It is no mystery that dieting is the hardest part of
bodybuilding. The key to not going mental is variety in
your diet. Try preparing your chicken in different ways
like grilling or boiling. Use other protein sources, like
lean ground beef, lean cuts of steak, turkey, fsh (i.e.- tuna,
orange roughy, or cod), egg whites, and of course, protein
powders. Also, prepare these protein sources in a variety
of ways. Remember variety is the spice of life!
help with posing routine
I am getting ready for my frst competition and I have
no idea where to start for my posing routine?
Start by learning your mandatory poses. Determine
which poses show off your physique the best. List them
to be included in your routine. Then experiment with
variations of mandatory poses to add to the routine. Get
ideas from magazines and videos. Next,
select a song you like that is sort of popular.
(Popular songs get the crowd behind you.)
As you choreograph the poses to the music,
try to move in a logical order. For example,
start facing the crowd and as you pose, go
in a complete circle until you are facing the
crowd again. Chose poses that allow you
to move in one direction. This generally
allows the routine to fow better. Pose in
front of a mirror, write your routine on
paper, videotape yourself, and last, get
an area experienced competitor to assist
you. Good luck.
best time for fat burner
I am doing a fgure competition in a few months and
plan to add a fat burner to my nutritional program.
When would be the best time to use a fat burner?
Well before you start your fat burner, be sure to
implement cardio and a clean diet. Once you begin, most
fat burners give you suggestions. Follow the directions on
the bottle. Most will tell you to use them in the morning or
pre/post workout. Good luck and hope this info helps.
Check out Trickys website at
www.trickyjackson.com
by tricky ricky jackson
Natural Bodybuilding Champion
n
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For
wholesale
inquires:
2
Q
training
By Jason Cohen
& quality running shoes ..
legit houdia ..
Running shoes are so expensive these
days. Can you lead me in the right
direction so that I know what to look
for in terms of quality.
A good pair of running shoes can
be an important investment that can vary
in style and function. When deciding to
buy shoes makes sure you are purchasing
the shoes for the right activity. Running
shoes are manufactured for specifc ac-
tivity. When shopping for running shoes
you should not look at the fancy designs
but the functionality and durability of the
shoe. The best womens running shoes are
designed to give the feet control, stability
and cushioning. Finding the perfect pair
of running shoes is part science and part
art, with a healthy dose of research thrown
in. There are many dif-
ferent running shoes
today; there are those
that can be used on
grass, mountain trails
and on tar. The majori-
ties of running shoes
are development and
produced so the shoes
can be used on side-
walks or road surfaces
because this is where
many of the runners
run today.
The shoe should
have about a thumbs
width of space more
than the full size of
the feet. The middle
foot area should have
a secure and comfortable resting place
beneath it. Also, be sure to try on both
shoes. On many people one foot is usually
bigger than the other foot. Inside the shoe
is a stiffened cup encasing the toes known
as the box, or block? The place over the
toe is called the vamp, the opening near the
toes is called the throat of the shoe.
Shoes that are well made have the
ability to provide a rubber sole that can
give good traction while an athlete is in
motion, this will reduce the chance of
getting injured. Shoes with motion control
are especially recommended for athletes
with fat feet or over pronator. Give serious
consideration to buying a motion control
running shoe if you wear orthotics or have
fat feet. A shoe with motion control is a
good stable shoe to choose.
Just like many of the advanced
technologies like ipods, cell phones the
running shoe has technically evolved in the
marketplace. Running shoes are very im-
portant for the runner, it helps with balance
and the runner needs a great shoe to absorb
the shock to the leg and the shoe needs
to be strong to handle the impact when
the runner is running. Running shoes are
designed for sporting activities. Runners
beneft from the combination of cardiovas-
cular and aerobic activity. Buying a good
pair of running shoes is very important, in
general running shoes should be replaced
every - months, the new running shoes
come in many different styles. At the top of
this list was clear-
ly a high-quality
pair of running
shoes. The key
component s of
a perfect pair of
running shoes are
cushioning, stabil-
ity and durability.
Most of the com-
mon injuries when
shoes are not fit
properly are pains
in the knee, arch
pain which is under your foot and a sharp
pain the heel.
I need to lose a few pounds for sum-
mer, but really dont have 2 hours a day
to get to the gym, any suggestions?
You can lose weight if you really
wanted to. You just need to make a com-
mitment to yourself to eat less and exercise
more. Most people think that exercising
a
will take up a lot of their time because
they always think in terms of going to the
gym and burning 2- hours while trying to
burn some calories.
But it does not have to be like that.
You dont have to go to the gym on a
regular basis to lose weight. Really? Well,
provided you think out of the box and do
some aerobic type exercises near your
home - like sprinting up your stairs!
Stair Sprints are perfect for sculpting
the legs and back. If youre looking to build
a shapely bum and strong thighs, then you
should really try this exercise. The muscles
in your feet also get a good workout from
this and gain more endurance.
On top of that, you get an excellent
aerobic workout without wasting precious
time travelling to the gym and back.
Heres how to do this simple yet effective
and time saving exercise the right way:-
1) Find a save and airy stair case to start
your exercises.
2) Run up and down the fights of stairs
between several foors;
the more stairs you cover,
the better your workout
will be.
) Start small, even if
youre in a good physical
condition. Do four foors
twice up and down. If
youre very overweight
or are doing it for the
frst time, this will do for
starters.
) Give yourself time to
build up to two repetitions.
Try to do two repetitions
every other day for two
weeks.
) After the frst two weeks,
increase to three or four
repetitions. Dont push
yourself too hard though. If you cant do
four at frst, then do three. Then, as time
passes, you should gradually increase the
repetitions in your routine. This is how you
can increase your endurance and to work
your muscles progressively harder.
Just a word of caution : be real careful
going up and down the stairs. You dont
want to trip up or miss a step and end up
spraining your ankle or get other serious
injuries.
Most of all, do this in moderation
until you get the hang of it. It is no doubt
one of the best exercises you can get for
free!
I want to try Hoodia, but Ive heard that
there are so many counterfeit products
out thereHow do I know if what I am
buying is legit?
In the mad rush to lose weight, we of-
ten tend to purchase counterfeit medication
rather than genuine products. This scenario
is applicable to Hoodia as well. Owing to
the immense popularity of this weight loss
medication, several companies are indulg-
ing into production of counterfeit diet pill.
In fact, sale of counterfeit Hoodia diet pill
is on the rise. These counterfeit products
contain harmful products like saw dust
which can be detrimental for your health
Hoodia diet pill contains an extract
p-7, which is derived from Hoodia Gor-
donii cactus like plant. This cactus-like
plant matures after every -7 years, with
the appearance of purple fowers. This long
period of maturity makes the availability of
Hoodia scarce, contributing to yet another
reason for production and availability of
counterfeit diet pills.
Non-availability of a FDA approval
is another disadvantage which makes it
difficult to determine the authenticity
of the product. The reason it is a herbal
supplement, it cant be endorsed as per
the FDA guidelines.
Differentiating between the original
and counterfeit Hoodia diet pills can be
quite a diffcult task. Only by means of
an independent laboratory testing, can one
identify between an original and bogus diet
pill. But not everyone can do so.
To make sure you buy original prod-
ucts, follow a few tips such as:
* Always make sure that the ingre-
dient at the back the container includes
Hoodia Gordonii as it s chief ingredient, as
it the plant from which P-7 is derived.
* Ensure that seller of this medica-
tion has a CITES certifcate, which is an
authorization of selling genuine Hoodia
products.
Stay vigil, while you buy Hoodia diet
pill because only a genuine product can
facilitate effectual weight loss.
stair sprinting ..
2
0
ftness solutions
... Mak
Attack
Style!
By Laura Mak, MS, CSCS
IFBB Fitness Pro
Contest Advice 4 Calcium 4 Terrifc Triceps 4
revealed
Contest Advice
QUESTION:
I am getting ready for my second fgure
contest ever. I am qualifed for Nationals
because I placed
th
last year and I want
to know if I should do Nationals (which
falls after my second show). Nancy P. -.
Florida
ANSWER:
That is an excellent question. A national
level contest is very stiff competition. It
is in your best interest to place in the top
three at a medium sized national qualify-
ing show and/or top fve at a large national
qualifying show. This will give you a bet-
ter idea of the competition you will be
facing at the next level. If you jump into
the national level too soon you risk being
overlooked the crowd. Instead, I would
pick two to three other shows, that are
about two to three weeks apart,
fne tune your body and
make an outstand-
ing impression
at those shows
then proceed
to the next
level. Re-
member
t o t a l k
with the
j u d g e s
after each
show and
get their feed-
back.
Calcium
QUESTION:
Why do I need to supplement with calcium
in my diet? Rhonda F. - Maryland
ANSWER:
You really only need to supplement if
you are not getting enough in your daily
diet. Studies show you can get calcium
servings from low fat yogurt or milk. Ac-
cording to Harvard study, people with low
calcium in their diets have more calcium
in their smooth muscle cells and that can
lead to artery constriction and raise blood
pressure.
Terrifc Triceps
QUESTION:
I am trying to tighten the back of my arms,
triceps, and I am doing lots of dips and
press downs. Am I missing something?
Shelly I. Michigan
ANSWER:
Try adding a few arm variations using the
tricep extended over the head. You can use
a cable and rope to do overhead exten-
sions. Also, using dumbbells in one hand
extended straight above the head. You are
using different parts of the tricep on each
of these movements.
For more informa-
t i on and t i ps
visit Laura-
Mak. com.
Yo u c a n
sign up for
the FREE
Newsl et -
t e r a n d
downl oad
your FREE
ebook gi f t ,
9 Most Com-
mon Fitness Myths
Revealed! The Mak
Attack Fitness Newsletter is
a weekly ezine for the health conscious
ftness enthusiast who wants to feel good
on the inside and look great on the outside.
If you have a question you would like
answered in an upcoming issue, please
email me at laura@makattackftness.
com. The exercise outft pictured is avail-
able at MakAttackFitness.com
p Bikini Bite
p Shoe Polish/cleaner
p Extra Cds Of Your Music
p Safety Pins/scissors/sewing Needle And Thread
p Hair Ties/ Bobby Pins / Hair Spray Nail Glue/polish
p Whatever You Are Using For Your Tan
p Rubber Workout Bands
p Lotion That Has A Sheen Effect On The Skin
p Vaseline-for your front teeth (helps you keep that smile)
p Sole Grippers For Heels
p Cover-up That Matches Your Skin
p Curling Iron/hair Dryer/mirror/all Makeup/
hair Products
p Warm Ups
p Mini Towel
p Jewelry/extra Earring Backings
p Extra Stones And Material
Glue
This Is In Case Some Of Your Stones
Fall Off Your Outft.
p A Little Cooler
p Icy Cold For Sore Muscles Back Up Cos-
tume And Suits pCamera
p Carry Professional Photographs And/or
Business Cards So That People Can Get A
Hold Of You.
CONTEST bAG ESSENTIALS
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2
full body
workout
bY GINA OSTARLY / PHOTOGRAPHY WALT OSTARLY
without leaving your desk!
So you think you are too busy to
get the body you dream of? Guess
again.
To the right, you will fnd 8 sure fre
steps to success!
Between work/marri age/three
children/competing and the rest
of what life throws my way, its easy
to say I have no time for the gym
But if you have 30-45min 3-5 days
a week I am here to share one of
my workout secrets with you Ginas
9 steps to success), I hope you
enjoy the below workout as much
as I enjoyed putting it together for
you.
workout
attire
not
required
full body
workout
chair dips
Begin with your hands behind you on the
edge of your chair, legs straight and feet
on the foor. With elbows close to your
body and back straight, lower your torso
untill elbows are roughly a 0deg angle,
and shoulders are slightlystretched. Push
your body back up in the same posture
to the starting position....repeat.
chair push-ups beginner &
advanced
Make the classic push-up a little different
by placing your hands on the chair, torso
straight and bend at the elbows to lower
your body toward the chair, youo will
notice the angle will engauge you core
***note: beginners place knees on foor.
chair lateral raises
sit on chair with abdominals contracted, hold
dumbells with your arms straight out to your sides
shpulder level palms facing down. Lower dumbells
till your arms touch your sides then return to
starting position...repeat.
chair punch-outs
sit on end of chair hands in a boxing ready position
(as pictured) alternate with each hand a slow
punch-out while rotating the dumbell then return
to the starting position....repeat.
chair dumbell reverse leg lifts
Stand facing back of chair, placing hands on chair
for balance. With feet shoulder width apart place a
small lb dumbell in crease of back of knee, bend
leg upward to hold dumbell in place, raise and
point toe toward ceiling as pictured...repeat for
10-1 reps then switch legs...repeat.
chair squats
Stand in front of chair with feet shoulder width
apart, toes slightly fared out. Keep head forward,
back straight and feet fat on the foor with equal
distribution of weight through forefoot and heel.
Squat down untill hamstrings are parallel to the
foor, and rise back up to starting position...repeat
10-20 reps.
offce chair futter kicks
sit in your chair with arms at your side griping
the chair with abdomen contracted (not pictured)
extend legs straight out in front of you then begin
an alternating futter motion...do a 1-2--1, 1-2--2
and so on for 20reps
chair upright row
While extending one leg behind you lean forward
on chair with dumbell in one hand and leaning on
chair with the other. With head facing forward and
dumbell hand hanging naturally hanging toward
the foor slowly raise dumbell toward chest then
return to starting position...repeat
chair upright row
chair squats
chair punch-outs
chair futter
kicks
chair push-ups chair lateral raises chair dips
10 STUPI D
Things
Bodybuilder s
Do
t o Mess Up
Their Eat ing
Habit s
Skip La Cour
Success/Life Coach
Six-Time National Bodybuilding Champion
It doesnt matter how effectively, ef-
fciently, and consistently you train
in the gym. If you dont back up what
you do there with sound nutritional
practices, your results will be severely
compromised. The way you eat will
either make you or break you.
Some bodybuilders sure do make
some stupid mistakes when it comes to
their eating habits! Okay. I admit that
stupid might be a little too harsh of
a word to describe some of the most
common eating challenges many
bodybuilders face, but I bet it got your
attention, didnt it?
Oftentimes, the mistakes we make
when it comes to nutrition are simply
the results of bad information. That
bad information leads to compromised
results. Compromised results lead to
frustration and overwhelm. Its very
diffcult to make gains and enjoy the
process when you are confused and
overwhelmed, isnt it? In order to
create a profound impact to help you
get the results you really want, Ill use
the word stupid to describe these nu-
tritional stumbling blocks. Hopefully,
Ill make enough of an impression
upon you and motivate you to make
the necessary changes. This equation
will take you from the physique that
you are settling for today to the amaz-
ing one you are determined to earn in
the future:
Awareness + Effective Strategies +
Commitment = Results
I want to frst make you aware of
what you are currently doing. How can
you possibly make the improvements
you want if you dont know where
your efforts are being compromised?
You cant. Besides, many of the inef-
fective strategies youve been taught
Awareness + Ef f ective Strategies + Commitment = Results
have been passed along from body-
builder to bodybuilder; from training
partner to training partner; and even
from inter-
net message
board to inter-
net message
board -- all of whose originators had
the best intentions when they
offered their advice. If you
want to make improvements,
you must be aware. When
you start using more effec-
tive eating strategies, youll make
the best use of your time, energy,
and effort. If you are on a regu-
lar training and eating program,
then you are probably already
committed to becoming the very
best bodybuilder you can be. Am
I right? Making the commitment
to follow the effective strategies
outlined is a critical component
of this equation. I want you to
channel that energy while using
winning solutions and adopting
an empowering mindset. Ill offer ef-
fective nutritional and mental
strategies in this
article that will
pr oduce r e-
sults.
When you
create awareness
of whats currently
taking you off track,
employ more effec-
tive eating strate-
gies, and use the
commitment you
already have, youll
give yourself the
very best chance to
proven improved
results. Here are
what I have found
to be the common
mi s t a ke s ma ny
bodybuilders make
when it comes to
their eating habits:
St upid Or der of Pr ior it ies

You must place a very high priority
on the way you eat if you want to take your
physique to the next level. The way you
eat is far more important than the way you
train. Youre in the gym for about an hour
a day. Its what you do during those other
2 hours of the day that are going to make
the biggest impact on your progress.
St upid Misunder st anding
of Simple Mat hemat ics
You must burn more calories than
you eat if you want to lose body fat. It
doesnt matter if almost all of the food you
eat is good, healthy food, you must burn
more than you eat or youll get fat.
St upid Quest s t o Find t he
Per f ect Diet
Stop looking for the perfect diet.
Nothing worth having in life comes
without some sacrifce. Eating the way
you must to build the body you want will
be no exception. In the long run, its the
challenges that we face that makes what
we have rewarding. How enjoyable would
life be if everything was easy? When you
start adhering to a particular eating regi-
men, anticipate the discipline, sacrifce,
and discomfort that comes with the pursuit
of any worthwhile goal.
St upid Eat ing Plans That Ar e
Too Diffcult to Follow
Keep your diet simple. That way,
youll give yourself a better chance to
follow through and ultimately achieve
successful results. If you must make
your diet more complex, do so on the
weekends only.
St upid Food Dist r ibut ion
Eat smaller, more frequent and well-
balanced meals spaced evenly throughout
the day. Your body will use the nutrients
in your food more efficiently. Youll
build more muscle and prevent body fat
this way.
St upid Pr e- Wor kout Eat ing
Plan t hat Leaves t he Muscles
St ar ving f or t he Nut r ient s
They Need to Grow
If you want to make sure you pre-
serve as much muscle mass as possible,
you should start eating a small protein-

based meal with high-gly-
cemic carbohydrates before
every one of your weight
training and cardiovascular
training sessions.
Stupid Post-Work-
out Eating Plan That
Doesnt Start the
Muscle Recovery
Process When Its
Most Needed
You should consume
a small meal comprised
of a high quality protein
source and high-glycemic
carbohydrates immedi-
ately after your weight
training and cardiovascu-
lar training workouts. Doing so will protect
the muscle youve already earned and
immediately kick the massively-important
muscle recovery process into gear.
St upid Car bohydr at e
Avoidance
Carbohydrates serve as an essential
part in the muscle-building process. In-
stead of trying to eliminate carbohydrates
altogether, you should make sure you are
eating the right types of carbohydrates at
the right times of day. High-glycemic car-
bohydrates (potatoes, simple sugars) are
best before and after your workouts; low-
glycemic carbohydrates (like vegetables)
are great throughout the rest of the day.
St upid Unr ealist ic
Expect at ions
Be patient. If you are not getting the
results you want with your diet, youll need
to raise your standards. You either need to
do a little more of this or a little less
of that. You may also need to make these
changes for a longer period of time.
St upid Blame Game
Dont blame your diet when you
arent getting the results you want. Take
100 percent responsibility for your success
and failure. Just about any eating program
can be effective if you follow though on a
consistent basis. If you arent getting the
results you want, assume that the problem
is in your approach.
Remember, you will not start getting
big until you start thinking big!
10 STUPI D
Things
Bodybuilder s
Do
t o Mess Up
Their Eat ing
Habit s
Visit Skip La Cours website at www.skiplacour.com
Take your physique to the next level by ordering Skip La Cours new
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training week, instruction and video footage of cardiovascular training,
inspirational action training segments, assorted detailed and unique next
level tips, contest footage, and a one-hour live nutrition seminar.

The six-time national champion takes you into the gym as his virtual
training partner for an entire week of workouts. You wont just see the
highlights. Youll see every set and every repetition. Additionally, La Cours
informational nutrition seminar addresses the critical component of phy-
sique development that other bodybuilding DVDs just dont deliver.
If you want to pack
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shortest period of time,
Skip La Cours Packing
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Or, send check or money or
to: Skip La Cour 712 Ban-
croft Road #2, Walnut
Creek, CA USA.
10 STUPI D Things

by: Pz
pzs perspective
are you in it
p
h
o
t
o

b
y

B
i
l
l
y

t
h
e

K
i
d
TO WIN IT?
H
es gone from champion on the ice rink to
champion on the dance foor. Five-time
Olympic medalist Apolo Anton Ohno can
now add a trophy of a different sort to his
impressive collection. The Mirror Ball, which more
closely resembles a disco accessory from Studio
than a prize for achieving excellence, is no less reward-
ing, according to Ohno, compared with all his other
victories.
The truth is, whether or not he came out on top,
he still considered himself a winner. That he was able
to put himself out there in a very foreign arena and not
only fourish but master the skills required to succeed
was one incredible feat. It just so happens he DID win
the whole enchilada, but fnishing in frst for Apolo was
merely the icing on the cakewhich, harmoniously,
happened to coincide with his 2
th
birthday.
For this athlete, dancing wasnt his thing. He was
used to the pressures of competing on the worlds big-
gest stageThe Olympic Gamesbut that never in-
volved standing upright and graceful doing a Tango or
a Waltz or a Cha Cha Cha. Swapping skates for shoes
of another variety Apolo was in for a quite an experi-
ence. He was so far out of his comfort zone until it took
weeks before he fnally felt like he knew what he was
doing.
But he made a commitment to give it his all. He
was determined to take it to the limit. He was in it to
win it.
Like Soap Operas and Sit-coms, it looks like Re-
ality Shows are here to stay and have become part of
the regular television programming landscape. What
started out as a passing fancy is now an accepted part
of pop culture. Not since, what I consider to be the
original reality showMTVs, The Real World, have
I paid much attention to the genre-like crop that have
followed. As a writer and journalist, I mostly keep
plugged into entertainment, news, and trends through
reading and the internet. I can probably recite the
whos who of Survivor and American Idol and the cast
of quirky characters who have paraded their wares on
Heidi Klums Project Runway, or sang up to Tommy
Lee on Rock Star: Supernova, but could never actually
qualify for inclusion in the Nielsen Ratings. Unlike
millions of
rabid fans, Ive
not watched an
entire episode
of Simon and
company. I
have seen
small snip-
pets by mere
accident or
because I
wanted to
catch a per-
formance by a
visiting guest,
like Bon Jovi
or Gwen Ste-
fani.
When it
came, how-
ever, to this
new concept
of celeb-
rity-types
dancing in
competition
with profes-
sional ball-
room danc-
ers, it was
something
I found intriguing. Having never been a ballroom
dancer myself, a friend of mine was, and I know how
extremely diffcult learning the steps to the dances
can be. This is demanding stuff. In addition, the fact
these celebs must train in a relatively short period of
time to some complex and complicated choreography
and present it to a national audience was worth a look.
What appeared to be a hokey and totally ludicrous idea
turned out to anything but. Now in its fourth season,
Dancing With the Stars is a ratings hit and surprising-
ly has produced some fascinating moments of fun and
enjoyment. Not all the participants are Fred Astaire or
Ginger Rogers, but they sure give it a whirl and often at
their own expense.
So this seasons
heart throb, Apolo
Ohno, took on
the challenge and
emerged on the other
side of 10 weeks the
victor. The feld of
competitors was the
strongest ever. Lady
boxer, Laila Ali, and
former boy band pop-
star Joey Fatone were
just a few of Apolos
formidable opponents.
He wasnt always the
best or performed the
perfect routine, but
he put his best foot
forward with pep and
panache and impressed
many while doing so.
When he was knocked
or criticized by the
judges, he listened,
learned, and took their
sharp words to spur him
on to improve the next
time out. Eventually, he
knocked their socks off
and was rewarded with
those elusive and cov-
eted perfect scores.
What inspired me most about the golden short-
track speedster was the way in which he approached
the competitionhis attitude. His professional partner
and trainer, the adorable and talented Julianne Hough,
was an unexpected task master, cracking the whip with
a petite body and a baby doll voice. She knew what
Apolo was capable of and set the bar high enough to
reach, then gave him the tools and confdence to reach
it, then jacked it up a little higher as the stakes grew
and grew. Self-assured but never arrogant, he met ev-
ery challenge with gusto and enthusiasm and always
gave Julianne her just props for helping him perform to
his ultimate potential. My guess is Apolo approaches
You put your mind to something, you give 100 percent, sacrifce and dedication--anything is possible.
-Apolo Anton Ohno

Youve been hurt.
Your heart has been broken.
Your world is about to come unglued.
What do you do now?
In Pzs upcoming book,
CLub SHATTEREd,
Youll fnd the answers.
To order your personalized autographed copy
email Pz:
pzpower@aol.com
NOW AVAILAbLE!
To read an excerpt and to order online
simply log on to naturalmuscle.net
every challenge in his life in a similar fashion. When
he throws his hat (or better yet his shoes) in the ring,
hes in it to win. What about you? What is going on in
your life that has you excited? Are you doing what you
love? Are you giving it your all? What are you IN right
now? And ask yourself, are you in it to win it?
Pzs Pointers on Winning
No half-steppingIf you go into something without
having your whole, complete, entire heart and soul in
it, chances are it wont work and you wont get the
favorable outcome you were seeking. You cant stick
your big toe in the water and expect to swim a winning
race. You cant show up once in a while at the gym
and expect to build a winning body.
You cant devote your attention here
and there to your partner and expect
to create a winning relationship. You
must jump in or dive in or muscle your
way into the pool of life to achieve the
maximum life has to offer.
Draw from your foundation-- The
last thing Apolo would have wanted
was to look bad in front of his dad, his
athlete friends, and his fans. He knew
hed have to prepare with the same in-
tensity he devotes to his skating to get
the most reward from the experience.
And prepare he did. He drew from that
foundation in skating and from the
philosophy and discipline he had long
followed in the sport he loves. He applied something
already learned and engrained to something new and
yet to be discovered.
I am fortunate to have a foundation in teaching,
and one in counseling. I draw from that foundation in
everything I do. I apply those skill sets to other facets
of life and to help craft and create other successes.
Look to what you already know to help you with what
you are eager to achieve. One will align with the other
in a perfect fow. Dont reinvent the proverbial wheel.
Draw from your foundation and your strengths as you
move forward with fresh and exciting goals.
If you fall down, get back upNo better example
than the recent Ms USA, Rachel Smith, and the slip
streamed round the world. As we have all seen by now,
during the evening gown part of the Ms Universe pag-
eant, Rachael had an unfortunate slip where her entire
body went up in the air and came crashing down hard
on her cute little butt.
(Ouch, poor thing!) Talk about fast on her feet. Rachel
popped right up and with that huge smile and pleasing
stride didnt miss a single beat, as though it had never
happened. Rachael might have fnished
th
overall, but
comes in frst, hands down, in the grace under fre cat-
egory (not to mention the regrettable and inappropriate
booing she had to endure from the insensitive and rude
crowd in Mexico). Often we will be faced with try-
ing circumstances when we are not shown in the best
light. Things dont always go smoothly and stuff hap-
pens. Meeting those times head on, with the class and
dignity, like Ms USA did, is the only way to go when
things go awry.
Be open to take on new challengesNew any-
thing is scary. (Yes, maybe it looks like I said that
backwards-- I didnt.) When you are faced with taking
on something brand spanking new you have no frame
of reference and its easier not to take it on at all. Its
always easier to stick with a sure thing or what is com-
fortable. Dancing for Apolo was new, it was hard, it
was scary; yet, he said yes. Is there a dance you have
yet to say yes to? Is there an opportunity looming
large overhead or sitting quietly in a corner waiting for
you to recognize and say yes? Take that risk, take that
chance. Be open to life and it will open itself to you.
Share what you know with others who are willing
to learnIt was Julianne, Apolos partner, who he
looked to for instruction of the dance moves and the
choreography necessary to compete. From the clips of
their practice sessions together, it
was obvious Julianne was not only
a fantastic dancer in her own right,
but had a special way of sharing
what she knew with an eager and
willing participant. She drew upon
all her talents and knowledge and
planted the seeds for Apolo to suc-
ceed at something that might have
seemed out of reach. Many of us
have expert skills like Julianne that
we can share with others. Dont be
stingy with your gifts. Dont keep
them all to yourself or use them
only for selfsh gain. You have been
blessed with abilities no one else
has in quite the same way. Pass
them on to those who can beneft
most. Share your gifts wherever and whenever you can
to enhance or enrich someone elses life.
Trust those who know more than you and are
willing to shareLife is one continuing, evolving,
growing, blooming, promising process. There is much
to know and even more to learn. The world is full of
people who will know more about this, that, or the oth-
er, than you. In Apolos case, he was perfectly matched
with a partner whom he trusted and knew would only
steer him in the right direction. He didnt fght her lead.
He didnt question her authority or try and impose his
ego in the process. He trusted her. What he took away
from the competition was more than a trophy. Surround
yourself with individuals you can learn from and who
are willing to share. Become a listener, an observer, a
student when the opportunity is there to learn.
Meet each hurdle as it comesDuring the 10 weeks
of competition on DWTS Apolo was training for events
in his beloved sport of speed-skating. This left him with
fewer rehearsal and training days in comparison with
other contestants. A lesser guy might not have been
up for the task. This didnt deter Apolo from his goal.
He even had his lovely partner, Julianne, join him in
Milan, where they were able to squeeze in a few valu-
able hours of training around Apolos skating schedule.
Where theres a will . . . Some of us give up before we
even get started. Some of us give up at the frst sign
of trouble. Some of us give up when the going gets
too tough. Some of us give up too damn soon. Listen
up. Life happens. Problems will arise. They do and
they willI promise. Its an ebb and fow. The key is
to meet each hurdlebig and smallhigh and low
where ever it appears. Like David and Goliathknock
that sucker out with your slingshot and get on with it.
See yourself as a winner--- I can tell you what I
know. It is a simple premise. You cant be a winner un-
less you can frst see yourself as one. That doesnt auto-
matically make it so; however, it just means its the frst
step in the journey towards a winning existence. On
the fip side, if you cant envision yourself in that win-
ning light then you certainly dont have to worry about
your life ending up in the winners circleit wont.
Apolo Anton Ohno is a winner, in part, because he sees
himself as such. Beyond that frst all important step, he
puts the other necessary parts into motion: hard work,
dedication, perseverance, talent, skill, enthusiasm, and
a zest for the job at hand. Its his winning formula. Hes
in the game of life to win. Today is the day for you to
decide how you see yourself. Today is the day to affrm
you are a winner, too.
Pz is the author of Club Shattered. She is a motiva-
tional writer specializing in the area of relationships
and the human condition.
Contact Pz with ideas, questions, or feedback: pzpow-
er@aol.com Visit her website www.pzpower.com
Maggie Diubaldo, 2006 WNSO Pro, FAME Champion

Available at
www.SlimquickExtreme.com
Based on a comparison of total methylxanthine content per day of all other weight-loss supplements for women, no product was stronger.
* Based on the results of a randomized, double blind, placebo controlled clinical trial evaluating an acute dose of key ingredients in Slimquick Extreme on changes to resting and exercise energy expenditure.
** Results not typical. Regular exercise and proper nutrition are essential for achieving your fat-loss goals. Individual shown has been remunerated. 2007 SLIMQUICK LABORATORIES. All rights reserved.
NE NEW EW! W!
GET LEAN. GET EXTREME.
6 HARDCORE WAYS FOR WOMEN LOSE WEIGHT
At SLIMQUICK LABORATORIES (the makers of Original SLIMQUICK and
SLIMQUICK EXTREME), they werent about to settle for throwing together
a few of the hottest new ingredients in a trendy little pill. They were bent on
formulating a new hardcore female fat-loss supplement that help serious
women lose weight 6 different ways.
1. Boost Fat Burning
SLIMQUICK EXTREMEs revolutionary formula increases the breakdown of
fat and increases the bodys ability to burn it off. The result is that your body
doesnt just burn more calories, but it annihilates more fat than it would
without SLIMQUICK EXTREME.
2. Increase Energy
SLIMQUICK EXTREME caused a decrease in the rate of perceived exertion
during exercise by subjects in a recent clinical trial. Translation: Test subjects
felt like they were doing less work while exercising, even though they were
burning more calories!
3. Increase Metabolism
SLIMQUICK EXTREMEs core ingredients helped exercising subjects burn
5.8 times as many calories*, compared to exercising subjects who only
took a placebo. Thats a massive increase in calories burned. The studys
conclusion was that the key ingredients in SLIMQUICK EXTREME effectively
increase metabolism while youre at rest and during exercise.
4. Enhance Mental Focus and Performance
SLIMQUICK EXTREME contains nootropics (specic ingredients that boost the
function and capacity of the brain). This creates enhanced mental focus and
clarity to really intensify your training and cardio for EVEN more calories burned!
5. Shed Excess Water Get TIGHT!
SLIMQUICK EXTREME has a mild diuretic effect to reduce bloating and
excess water retention often times a signicant factor between just being
lean and getting truly ripped!
6. Inhibits Fat Synthesis
SLIMQUICK EXTREME helps block the creation of fatty acids in adipose tissue
decreasing the amount of fat that can be stored, by inhibiting a protein
called Fatty Acid Synthase and increasing cyclic AMP. Cyclic AMP triggers the
processes responsible for the breakdown of stored fat and slows the process
by which fatty acids are produced. In other words this means less fat in; more
fat out.
PROFESSIONAL RESULTS
Still not convinced this is a professional strength fat-loss supplement made
specically for women? Just ask FAME gure Champion Maggie Diabaldo
how SLIMQUICK EXTREME came through for her when she needed it most:
Maggie explains, Three weeks out from the FAME North America
Championships I needed some help. Luckily, thats when I nally
got my hands on a bottle of SLIMQUICK EXTREME. I lost 13
pounds in those last three difcult weeks
**
. SLIMQUICK EXTREME
worked better than any fat burner I have ever tried. Its as if it were
formulated just for me. I stepped up onstage looking fantastic and
lean, and won the North America Pro Fitness Model title, thanks to
the help of SLIMQUICK EXTREME.
SLIMQUICK EXTREME is by far the most powerful fat burner legally available
to women. Isnt it time you got back as much effort as you put in when
dialing it in? Go extreme SLIMQUICK EXTREME!
EXTREME FAT-LOSS BREAKTHROUGH!
THE STRONGEST FEMALE FAT BURNER
Maggie before Maggie after

**
SLIMQUICK EXTREME helped me lose 13 pounds in
the 3 weeks.
**
Now Im FAME North America Champion.
Maggie Diubaldo
With summer in full effect you dont have time for some
run of the mill, single-herb diet pill to deliver immediate results.
You need the hardcore fat burning effects of SLIMQUICK EXTREME!
BURN
5.8X
THE CALORIES
*
Women burn fat differently than men. Its a fact.
And up until now, all female athletes have had to
choose from were fat-burners made for a mans body.
Were happy to announce that those days are over.
New SLIMQUICK EXTREME is the strongest fat-burner
for women because its designed specically to
combat the many fat-loss barriers women face.
Slimquick researchers have spent countless hours
determining how to maximize fat loss for female
physiology. The breakthrough came when they isolated
6 ways that help women get immediate results.
The SLIMQUICK EXTREME formula is strong enough
for a bodybuilder, but formulated specically for you.
Of course, a solid diet and training plan are an
essential start, but for a woman to get truly lean and
tight, SLIMQUICK EXTREME is the next important step.
Designed for
Female Athletes.
Not men.
Maggie Diubaldo, 2006 WNSO Pro, FAME Champion

Available at
www.SlimquickExtreme.com
Based on a comparison of total methylxanthine content per day of all other weight-loss supplements for women, no product was stronger.
* Based on the results of a randomized, double blind, placebo controlled clinical trial evaluating an acute dose of key ingredients in Slimquick Extreme on changes to resting and exercise energy expenditure.
** Results not typical. Regular exercise and proper nutrition are essential for achieving your fat-loss goals. Individual shown has been remunerated. 2007 SLIMQUICK LABORATORIES. All rights reserved.
NE NEW EW! W!
GET LEAN. GET EXTREME.
6 HARDCORE WAYS FOR WOMEN LOSE WEIGHT
At SLIMQUICK LABORATORIES (the makers of Original SLIMQUICK and
SLIMQUICK EXTREME), they werent about to settle for throwing together
a few of the hottest new ingredients in a trendy little pill. They were bent on
formulating a new hardcore female fat-loss supplement that help serious
women lose weight 6 different ways.
1. Boost Fat Burning
SLIMQUICK EXTREMEs revolutionary formula increases the breakdown of
fat and increases the bodys ability to burn it off. The result is that your body
doesnt just burn more calories, but it annihilates more fat than it would
without SLIMQUICK EXTREME.
2. Increase Energy
SLIMQUICK EXTREME caused a decrease in the rate of perceived exertion
during exercise by subjects in a recent clinical trial. Translation: Test subjects
felt like they were doing less work while exercising, even though they were
burning more calories!
3. Increase Metabolism
SLIMQUICK EXTREMEs core ingredients helped exercising subjects burn
5.8 times as many calories*, compared to exercising subjects who only
took a placebo. Thats a massive increase in calories burned. The studys
conclusion was that the key ingredients in SLIMQUICK EXTREME effectively
increase metabolism while youre at rest and during exercise.
4. Enhance Mental Focus and Performance
SLIMQUICK EXTREME contains nootropics (specic ingredients that boost the
function and capacity of the brain). This creates enhanced mental focus and
clarity to really intensify your training and cardio for EVEN more calories burned!
5. Shed Excess Water Get TIGHT!
SLIMQUICK EXTREME has a mild diuretic effect to reduce bloating and
excess water retention often times a signicant factor between just being
lean and getting truly ripped!
6. Inhibits Fat Synthesis
SLIMQUICK EXTREME helps block the creation of fatty acids in adipose tissue
decreasing the amount of fat that can be stored, by inhibiting a protein
called Fatty Acid Synthase and increasing cyclic AMP. Cyclic AMP triggers the
processes responsible for the breakdown of stored fat and slows the process
by which fatty acids are produced. In other words this means less fat in; more
fat out.
PROFESSIONAL RESULTS
Still not convinced this is a professional strength fat-loss supplement made
specically for women? Just ask FAME gure Champion Maggie Diabaldo
how SLIMQUICK EXTREME came through for her when she needed it most:
Maggie explains, Three weeks out from the FAME North America
Championships I needed some help. Luckily, thats when I nally
got my hands on a bottle of SLIMQUICK EXTREME. I lost 13
pounds in those last three difcult weeks
**
. SLIMQUICK EXTREME
worked better than any fat burner I have ever tried. Its as if it were
formulated just for me. I stepped up onstage looking fantastic and
lean, and won the North America Pro Fitness Model title, thanks to
the help of SLIMQUICK EXTREME.
SLIMQUICK EXTREME is by far the most powerful fat burner legally available
to women. Isnt it time you got back as much effort as you put in when
dialing it in? Go extreme SLIMQUICK EXTREME!
EXTREME FAT-LOSS BREAKTHROUGH!
THE STRONGEST FEMALE FAT BURNER
Maggie before Maggie after

**
SLIMQUICK EXTREME helped me lose 13 pounds in
the 3 weeks.
**
Now Im FAME North America Champion.
Maggie Diubaldo
With summer in full effect you dont have time for some
run of the mill, single-herb diet pill to deliver immediate results.
You need the hardcore fat burning effects of SLIMQUICK EXTREME!
BURN
5.8X
THE CALORIES
*
Women burn fat differently than men. Its a fact.
And up until now, all female athletes have had to
choose from were fat-burners made for a mans body.
Were happy to announce that those days are over.
New SLIMQUICK EXTREME is the strongest fat-burner
for women because its designed specically to
combat the many fat-loss barriers women face.
Slimquick researchers have spent countless hours
determining how to maximize fat loss for female
physiology. The breakthrough came when they isolated
6 ways that help women get immediate results.
The SLIMQUICK EXTREME formula is strong enough
for a bodybuilder, but formulated specically for you.
Of course, a solid diet and training plan are an
essential start, but for a woman to get truly lean and
tight, SLIMQUICK EXTREME is the next important step.
Designed for
Female Athletes.
Not men.
0
By Danielle Nagel, APCA
The Fit Gourmet
Personal Chef/ Fitness Professional
Nutrition & Natural Health Consultant
The Fit Gourmet
Summertime usually means plenty of picnics, barbecues, grilling out and tailgating!
The food at these events can often be very high in fat and calories.
Try some of the recipes below this summer and share them with your family and
friends. Not only will you have fun and enjoy good food, but you will cut down on
fat and calories, and help your heart at the same time!
healthy grilling tips.
Grill veggies instead. Muscle meats (red meats )like beef,
chicken or fsh pose the largest risk of forming cancer-pro-
moting heterocyclic amines (HCAs) when grilled. These
compounds, called HCAs (heterocyclic amines), have been
shown to cause tumors in animals and possibly increase the
risk of some cancers in humans.
Try grilling marinated vegetables on skewers, a grilling
tray or wrapped in foil. Other healthy barbecue choices are
veggie burgers, pizza, tofu, or quesadillas. Grilled fruit makes
a sweet, healthy dessert.
Marinating meats before grilling may signifcantly reduce
the amount of HCAs.
Trim the fat. Choose lean, well-trimmed meats to grill; they
have less fat to drip into the fames. Remove the skin from
poultry. Avoid high-fat meats such as ribs or sausages.
Pre-cook meats, fsh and poultry in the oven or microwave,
then briefy grill for favor.
Keep meat portions small so they need only spend a brief
time on the grill. Skewered kebobs cook the fastest.
Fix the drips. Avoid letting juices drip into the fames or
coals, which causes smoke and fare-ups. Use tongs or a
spatula to turn foods, instead of piercing meat with a fork.
Covering the grill with punctured aluminum foil, not placing
meats directly over coals and keeping a water spray bottle
on hand (for control of fare-ups) are other ways to reduce
drips.
Flip frequently. Recent research has found that cooking ham-
burger patties at a lower temperature and turning them often
accelerates the cooking process, helps prevent the formation
of HCAs and is equally effective in killing bacteria.
Remove all charred or burned portions of food before
eating.
Ingredients:
1/ cup light mayonnaise
1/ cup drained sun dried tomatoes packed in olive
oil
2 tablespoons chopped fresh thyme, or two teaspoons
crumbled, dried thyme
1 tablespoon chopped fresh oregano, or one teaspoon
crumbled dried oregano
1 teaspoon salt
1 teaspoon ground black pepper
1/ cup plus three tablespoons Zinfandel (divided)
2 tablespoons olive oil
1 teaspoon grated or minced fresh lemon zest
large fresh Portobello mushrooms, stemmed
1-1/2 pounds ground chuck
2 shallots, fnely chopped
2 teaspoons ground cumin
1/ teaspoon ground cayenne
round focaccia rolls or onion rolls, split
Vegetable oil for brushing the grill rack
1 arugula leaves
ounces creamy mild goat cheese
Fire it up
Directions:
Prepare open grill for moderate
direct heat cooking. In a small
bowl, combine mayonnaise and
tomatoes; set aside.
In cup, stir together thyme, oreg-
ano, salt and pepper. In a medium
bowl, whisk one-tablespoon of
the spice mixture with 1/ cup
wine, olive oil and lemon zest; re-
serve remaining spice mixture for
use in patties. Add mushrooms
and turn to coat with marinade;
set aside.
In a large bowl, combine reserved spice
mixture with ground chuck, remaining
three tablespoons wine, shallots, cumin
and cayenne. Shape into four patties.
When fre is ready, brush grill with oil.
Drain mushrooms, reserving marinade.
Place mushrooms and patties on rack.
Grill mushrooms, brushing frequently
with marinade and turning once, until
tender, fve to ten minutes. Grill patties,
brushing frequently with marinade and
turning once, until done. During the last
few minutes of cooking, place rolls, cut
side down, on outer edge of grill until
lightly toasted.
Spread sun dried tomato mayonnaise on
cut sides of rolls. Top each roll bottom with
four arugula leaves and a patty. Spread
each patty with a quarter of the cheese.
Top each with a mushroom, then the roll
top. Recipe makes four servings..
Portobello Burger
with healthy
summer recipes!
1
Cranberry Baked Beans
Ingredients:
Vegetable cooking spray 2 (1-ounce) cans kidney beans, drained
cup chopped green onions (1-ounce) can jellied whole-berry cranberry sauce
cup chopped green pepper 1 teaspoon ground ginger
2 (1-ounce) cans vegetarian beans 1 teaspoon dry mustard
Directions:
1. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add
green onions and green pepper; saut until tender. Add vegetarian beans and remaining
ingredients; stir well.
2. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes. Makes 1 (1/2 cup)
servings.
vNutrient value per serving: 12 calories, 0. g fat, 0 mg sodium
Source: Cooking Light Cookbook 1
Low Fat Potato Salad
This recipe is a healthier version of potato salad. It is delicious and creamy. It has a taste
of the old fashioned potato salad.
Ingredients:
medium potatoes
1 1/2 cups fat-free mayonnaise
1 tablespoon vinegar
1 tablespoon yellow mustard
1 teaspoon salt
1/ teaspoon pepper
2 celery ribs, chopped
1 medium onion, chopped
Directions:
Cook Potatoes, let cool.
Combine with celery and onions.
Mix together mayonnaise, vinegar, mustard, salt and pepper.
Pour over potato mixture and combine to coat the vegetables. Refrigerate.
Asian-Style Grilled Vegetable Skewers
Ingredients:
One ear of corn, cut into pieces
Four large, white mushrooms
fresh shittake mushrooms
1 red bell pepper, seeded and quartered
Two small yellow summer squash, halved lengthwise
1 small red onion, quartered
1/ cup low-sodium soy sauce
1/ cup rice vinegar
2 tablespoons olive oil
2 tablespoons mirin or Japanese rice wine (optional)
Directions:
In a large self-sealing bag, combine corn, mushrooms, bell pepper, squash, onion, soy sauce,
vinegar, oil and if using, mirin. Seal bag and turn to coat vegetables evenly. Refrigerate at
least one hour or overnight.
Thread vegetables onto four skewers, reserving marinade. Place skewers on hot grill and
grill until evenly browned, turning frequently and brushing with marinade as needed to
keep vegetables moist, fve to ten minutes.
Recipe makes four servings.
1 servings 1/2 cup min 1 min prep
Change to: cup US Metric
some healthy sides!
BodybuiIding's 1st
and
MuscIc-VoIumizing
Protcin Synthcsizcr!
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muscleology series
By Eric Hoult B.S., Pro Bodybuilder
Special Feature: Tracy Hansen
Photos by StevenMartine.com
oblique
tra
in
in
g
E
ven though your home may not be
the best place to do your every day
workout routine. Make it the place
you can workout if you happen to miss the
gym because of a busy day. Keep a few
things at home in case you need some ex-
ercises to do: ab ball, bike, running shoes,
roller blades, a set of small free weights
etc... Having some type of activity to do
at home will keep you on track with your
works and a lot less stressed about missing
a workout at the gym.
This months special feature is Tracy
Hansen from Shawnee, KS. Tracy main-
tains a very busy schedule between work
and her ffteen year old son Jake, and still
fnds time to workout times per week.
Full Body Circuit training & cardio times
a week and only cardio on the fourth day.
During her workout routine Tracy trains
one set of abs in between each set of her
main body parts. Example: Chest/Ab,
Biceps/Ab, Tricep/Ab etc... Each set of
Abs will consist of between 12-2 reps
per set.
In this kinesiology segment we are
taking a look at the muscles in the side
abdomal region. I will focus on three parts
of the oblique region: reOblique internus,
Oblique externus, Transversalis muscle.
This segment will help supply you with the
proper information, to help your existing
workouts.
The exercises that we will cover are as
follows:
Oblique Ball Crunches
Lying Oblique Side Crunches
Elevated Crunch Twist
Side Cable Crunches.
In these different exercise we will
cover muscles that are emphasized (Heavy
& Moderate), execution, form, muscelol-
ogy, and the anatomy of each exercise. Re-
member to always start out light and slow
when attempting any exercises in these
articles. Always consult a professional
trainer, if you are having any problems
preforming these exercises. Proper tech-
nique with moderate weight will always
give you better results apposed to heavy
weight with sloppy form.
Until next issues segment, make time
for your health & ftness goals. Be Moti-
vated, Positive and Committed to make
changes to your Mind, Body, and Spirit.
Natural Muscle June 07
Emphasized Muscles:
Heavy use: Oblique Externus, Oblique Inter-
nus, Transversalis
Moderate use:Rectus Abdominis
Muscle Position and Execution:
q Sit on ball with feet shoulder width
q Lay back on the ball until your shoulder
blades touch
q Open arms out to the sides of your head,
and keep your hands should be open on side of
your head
q Step 1& 2- Keeping arms tight, take a breath
before being movement, crunching straight up
on the frst 1/ part of the movement.
q Step -Start twisting your torso towards one
side, use elbow to help guide you towards the
opposite knee, start blowing out your air
q Step -As you reach the up right position
crunch your Oblique down as you bring your
elbow towards your knee, blow out all your air
as you fnish movement and repeat
Tips and Form:
q Make sure you have good balance before
you start movement
q Keeping your arms and hands in an open
position
q Blowing out the air at the top of each rep is
extremely important
q Make sure to due this movement slow and
tight
q Both the working and stretching phase of
the movement should be done in a controlled
fashion
Oblique Ball Crunches Elevated Crunch Twist
Emphasized Muscles:
Heavy use: Oblique Externus,Oblique
Internus (This muscle is worked more
during twisting movements of the torso),
Transversalis
Moderate use: Rectus Abdominis
q Off set your feet slightly (Left elbow up
Left foot splitting the right)
q Stay tight getting a good stretch in the
starting position
q Step 1-Keep tension on torso and crunch
elbow towards foor using your side
q Step 2-Use a slow tempo and blow out
air at the bottom of each movement
q Step -Pause at the top and bottom of
each movement
q Step - Repeat steps 1,2,
Tips and Form:
q Do not pull on your head during crunch-
ing side movement
q Use a light weight that allows you to
control the movement in a slow tempo
q Try to shift more of your body weight on
the side that you are holding the cable
Side Cable Crunches
Muscleology:
The Abdominal muscles perform a
three different actions. I. If the pelvis &
thorax in a fxed position, they com-
press the abdominal by constricting
the cavity of the abdomen. II. If the
pelvis and spine are fixed, these
muscles compress the lower part of
the thorax region. III. If the thorax is
in a fxed position the muscles act to
draw the pelvis upwards.
Obliques
T
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obliques
Natural Muscle June 07
Muscle Anatomy: The Oblique external is positioned on the side of the abdomen
and is the largest and the most superfcial of the three muscles. It is a thin, broad
muscle that covers the entire side of the abdomen, and ties into the serratus magnus
and a portion of the latissimus dorsi. It fbers run in a line downwards and backwards.
Oblique internal is thinner and smaller than the oblique external and lies beneath
it. Its fbers run downwards and away from the rectus muscle. The Transversalis
muscle is the most internal fat muscle of the abdomen, and lies directly beneath the
oblique internal. Its fbers run downwards and inwards horizontally inserting into
the liea alba.
Emphasized Muscles:
Transversalis
q Lying fat on your back, legs elevated
on fat bench, keeping feet together
q Keep hands open on both sides of your
head
q Step 1-Crunch and slightly twist right
elbow towards left knee
q Step 2-Blow out your air when you
reach the top of the movement
q Step - Slight pause at the top of move-
ment and repeat steps, and switch sides
Tips and Form:
q These should be done at a moderate
tempo
q Remember not to pull on your head
when doing this movement
q Keep both arms opened up during this
exercise
q Always keep feet and legs together dur-
ing this movement
Elevated Crunch Twist
Emphasized Muscles:
Transversalis
q Lying on your side with leg slightly
bent
q Extend bottom arm out to give your
torso support
q Step 1 Bottom leg straight and elbow
pointed towards the ceiling
q Step 2 Bend top leg up to a 0 degree
angle and bring your elbow towards knee
q Step Blow out air at the top of the
movement, and pause at the top
q Step Repeat Steps 1 thru
Tips and Form:
q Very important to keep your arms tight
and do not pull on your head
q Do reps in a controlled fashion, paus-
ing at the top and the bottom of each
movement
q Blowing out the air is very important in
order to fully activate the Obliques

Lying Oblique Side Crunches
T
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Veggie-Scramble made
with VIRGIN COCONUT OIL!
The Benefts of using
Virgin Coconut Oil...
As a neutraceutical, it
provides health beneftis be-
yond its basic nutritional
value as evidenced in popula-
tions throughout Asia and the
Pacifc....As listed by Bruce
Fife, coconut oil: improves
digestion, provides quick en-
ergy, improves insulin secre-
tion and utilization of blood
glucose, improves calcium
and magnesium absorption
for the development of bones and teeth, aids in the absorption
of minerals and fat soluble vitamins, supports healthy thyroid
function, supports and aids the immune system, makes skin
smooth and soft, reduces the need for essential fatty acids, and
helps to protect the body from free-radical damage.
But, will coconut oil really help you lose those extra
pounds? The medium-chain fatty acids found in coconut oil
help to speed up metabolism, promoting weight loss. Since
these fats are sent directly to the liver, instead of circulating
in the blood stream, they are converted into energy rather than
being stored as body fat. Those suffering from hypothyroid-
ism may be pleasantly surprised by the kick-start coconut oil
provides to their sluggish metabolism. A list of references
on studies dealing with metabolism rates and consumption
of coconut oil can be found in Dr. Fifes book, The Healing
Miralces of Coconut Oil.
When you make the switch to coconut oil, there are some
basic guidelines you should follow. First and most important,
stay away from the hydrogenated varieties. The process of
hydrogenation creates the trans fatty acids (TFAs), which have
been proven to cause the elevated levels of cholesterol in the
blood, which can lead to heart disease. These substances are
not present in natural extra virgin coconut oil. Virgin coconut
oil should smell mildly of coconut; the others dont. Also,
avoid the term bleached and deodorized as the processes
used to bleach and deodorize may add undersirable chemi-
cal components to the oil. Once you have selected a clean,
natural oil, try to consume three to four tablespoons per day.
This is a therapeutic doesage and should provide your body
with enough lauric acid to really give your immune system a
boost.....be sure to store your coconut oil in a cook, dark area.
You may refrigerate your oil if you like, but it is not necessary
to maintain freshness.
nutrition in
the
kitchen
with gina ostarly
The Miracle
Fat-Burner
photos by Walt Ostarly
7
Veggie Scr amble
p 1 tablespoon Virgin Coconut Oil
p 1/ cup onion, minced
p 1/ cup tomatoes, diced
p 1 cup eggbeater all whites
p 1 tablespoon milk, cream, or plain almond
milk
p Salt
p Black pepper
1. In a small pan, melt the coconut oil. Add the
onions and saut until tender.
2. Next, add the tomatoes, stir and saut for 2
minutes.
. While the vegetables are sauting, beat the eggs
with milk in a small bowl. Add salt and pepper
to taste.
. Pour eggs into the pan and scramble lightly.
Serves 1-2
mass building training principles

Simple Bodybuilding Diet and Workout Tips To Get You
Ripped For Summer
Summer Workout Routine
If you are looking for a routine to
go along with your diet in order to be in
perfect bathing suit or bikini shape, then
there is no need to worry. Once you imple-
ment all of the diet tips above, you will be
able to use the workout below regardless
of the level you are in (workouts that yield
the same amount of results are provided
for all levels). Add to these workouts the
determination required to follow them
and I guarantee that youll make dramatic
changes in your physique from week to
week.
WORKOUTS
The body is split in 4 workouts that are to
be performed 4 days a week:
Workout A Chest/Back
Workout B Quads/Abs
Workout C Arms/Calves
Workout D Hamstrings/Shoulders
You can do Workouts A on Monday
and B on Tuesday while Workouts C &
D are performed on Thursday and Friday
respectively. If you have good recupera-
tion capabilities, and the time to train more
often, you can do days on and 1 day off
(which is the way in which I perform them
when I use this routine).
The workouts are very fast paced in
nature. Exercises were selected based
on their ability to recruit the maximum
amount of muscles fbers and paired in
such a way that it will be possible to per-
form the routine even in a crowded gym.
We will be using giant sets, which are
exercises performed one after the other
with no rest in between sets. You will
only rest 0-0 seconds before starting the
next round. Once you complete the frst
giant set for the recommended amount of
sets, move on to the second one. With
Summer is fnally here! In places like Florida the rising temperatures kindly remind us of that fact. Around this time,
the focus for most of us becomes losing fat in order to display the gains made during the months of bulking up so
that we can show off those abs at the beach.
As a result, many bodybuilders begin their quest for that magic training routine that will get them shredded in no
time. However, without a properly designed diet that emphasizes fat loss, no bodybuilding training routine will give
you the defnition that you are looking for.
this method of training and at the amount
of repetitions that are being prescribed,
growth hormone levels will increase which
in turn will facilitate fat loss. In addition,
because the workouts are fast paced in
nature it will also have an aerobic effect
which will help you to lose fat faster and
allow you to minimize the use of extra
aerobic activity.
Cardiovascular exercise is optional
but highly recommended if you would like
to achieve even faster results. The optimal
time to perform cardiovascular exercise
is frst thing in the morning on an empty
stomach or right after the workout as both
of these times, glycogen levels (carbohy-
drates stores in the muscle and liver) are
low and thus enables the body to access fat
stores more effciently. You can use your
off days for cardiovascular activity and the
more advanced can even do it on training
days as well. The best forms of cardio are
walking (walk at around .- MPH) and
the elliptical machine.

BEGINNER
If you have never lifted before or
are coming back to the gym after a long
layoff, then you are considered a begin-
ner. Please do not attempt to skip into the
more advanced routines in order to try and
achieve quicker results. Because you have
never lifted before (or have not lifted for a
while) your body will respond as quickly
as humanly possible to this program. This
workout has the right amount of volume to
produce the fastest results without causing
excessive soreness or injury. Moving to a
more advanced and higher volume routine
at the beginner stage will only cause exces-
sive soreness that will impair recovery and
possibly injury.
Weight Training Instructions: Start the
workout with only 1 set of 1-1 rep-
By Hugo Rivera, BSCE, CFT
1. Ensure that you eat 6 times a day
(once every 2-3 hours): In this manner,
your blood sugar remains stable, cravings
are minimized, energy and metabolism
are maximized, and muscle gets fed
constantly.
2. Eat the right amounts and types of
protein: To fgure out your protein needs,
multiply your bodyweight by 1.2 and that
will give you the total protein grams you
need to consume per day.
Divide that number by and that
equals the amount of protein grams per
meal. Limit your protein sources to lean
meats like chicken, turkey, and white fsh
such as tilapia. Out of the meals, no more
than should be protein shakes. The post
workout meal should be a whey protein
powder mixed with the cream of rice as
in this manner nutrients will reach the
muscles as quickly as possible. In addition
to the post workout meal, no more than 2
other meals should be liquid ones.
3. Eat the right amounts and types
of carbohydrates: To figure out your
carbohydrate needs, multiply your body-
weight by 0. and that will give you the
total grams of carbs you need to consume
per day. Divide that number by and
that equals the amount of carbohydrate
grams you will have for Meal 1, on your
meal prior to the workout and on your
meal after the workout. Since we are em-
phasizing fat loss, stick to low glycemic
carbohydrates (such as oatmeal, brown
rice, grits, and sweet potatoes), except
for the post workout meal where a high
glycemic carbohydrate such as cream of
rice is more desirable.
4. Eat your vegetables: A diet high in
fbrous carbs not only helps to suppress
appetite, slow down the release of the
other nutrients and increases the absorp-
tion of the protein you ingest, but also
cleans your system and increases your
metabolic rate (as the body has to work
hard to process the vegetables). No need
to count vegetable grams. As long as they
are the green leafy type such as broccoli,
green beans, and lettuce, you can have as
much as you want at any meal (except the
post workout one as at this time we do
not want the vegetables to slow down the
absorption of the nutrients).
5. Consume your essential fatty acids
(EFAs): These fats are highly important
for general health, muscle protection and
for fat loss! A defciency of these and not
only energy levels will suffer but you will
also encounter issues gaining muscle and
losing fat. 1 Tablespoon of Flaxseed Oil
with any meal or protein shake (except the
post workout one as at this time we do not
want the fats to slow down the absorption
of the nutrients) once or twice a day will
cover your EFA requirements.
6. Drink your water: Properly hydrate
yourself as water is needed for muscle
building and fat loss to happen optimally,
in addition to creating a feeling of fullness
that helps when one is dieting. Shoot for a
minimum goal of half of your bodyweight
in ounces of water per day.
7. Up Your Carbohydrates over the
weekend: Over the weekend, increase
your carbohydrates to 1. times your body-
weight in order to prevent your metabolism
from getting used to the diet. This time,
divide that number by and consume the
carbohydrates over Meals 1-. Try to
ensure that Meal is no later than :00
pm so that no starchy carbs are consumed
after that time.
Lose Fat With These Bodybuilding Nutrition Tips
The tips provided below will help you create a meal plan that will complement
your workout efforts and thus enable you to lose fat and get ripped in no time:
In No Time
etitions. Concentrate in performing each

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

ADVANCED
(Over 1 Year of Consistent Training)
workout with sets of 10-12 repetitions
for Giant-set #1 and sets of 1-1 for
Giant-Set #2. After weeks, increase the
resistance for all exercises and perform
sets of -10 reps for Giant-Set #1 and
sets of 10-12 repetitions for Giant-Set
#2. At this level, you can train as much
as days on, one days off. It is highly
recommended if you choose this version
that you make use of supplements like
creatine and glutamine in order to boost
your recuperation capabilities. Around
10 grams of Branched Chain Amino Acids
right after the weight training workout are
also recommended.
0 minutes of walking or elliptical ma-
chine at a comfortable pace on Wednesday
and Saturday. If youd like to perform
more cardiovascular activity, then do 0
minutes prior to Meal 1 on training days
or 0 minutes if you decide to do it right
after the workout.
WORKOUT A -MONDAY
Giant Set #1
p Incline Dumbbell Press
p One Arm Dumbbell Rows
p Flat Dumbbell Press
p Incline Flyes
Giant Set #2
p Wide Grip Pull-down to Front
p Reverse Grip Close Grip Pull-downs
p Push-ups
p Bent-Over Rows
WORKOUT B - TUESDAY
Giant Set #1
p Medium Stance Squats
p Wide Stance Squats
p Leg Raises
p Crunches
Giant Set #2
p Lunges (press with toes)
p Leg Extensions
p Modifed V-Ups
p Knee-Ins
WORKOUT C - THURSDAY
Giant Set #1
p Incline Dumbbell Curls
p Lying Dumbbell Triceps Extensions
p Close Grip Bench Press with Dumb-
bells
p Hammer Curls
Giant Set #2
p Concentration Curls
p Overhead Dumbbell Triceps Exten-
sions
p Standing Calf Raises (Toes In)
p Standing Calf Raises (Toes Out)
WORKOUT D - FRIDAY
Giant Set #1
p Stiff Legged Dead-lifts
p Lying Leg Curls
p Lateral Raises
p Bent-Over Laterals
Giant Set #2
p Dumbbell Lunges (Press with heels)
p Seated Leg Curl
p Dumbbell Shoulder Press
p Upright Rows
Summer Workout Routine
About The Author
Hugo Rivera, About.coms Body-
building Guide and ISSA Certified
Fitness Trainer, is an internationally-
known best-selling ftness author of
over books on bodybuilding, weight
loss and ftness, including The Body
Sculpting Bible for Men, The Body
Sculpting Bible for Women, The
Hardgainers Bodybuilding Hand-
book, and his successful, self pub-
lished e-book, Body Re-Engineering.
You can visit Hugo Rivera at www.
bodybuilding.about.com, at www.
HRFit.net, and his new site www.los-
efatandgainmuscle.com.
A few last thoughts ..
Once you go through the full six
weeks, just do 1 week of Active Recovery
which will consist of one full body workout
on Monday and Thursday consisting of
1 basic exercise of your choice for each
muscle group performed for sets of 1
repetitions (1-2 reps shy of failure) and
resting 0 seconds in between. Cardiovas-
cular exercise can be performed on the off
days for 0 minutes. After this week, you
may start again on Week 1 and you can feel
free to change the order of the exercises in
order to confuse the body.
Since you will grow stronger over
these six weeks, once you start the program
again, your weights should be heavier than
the ones you used before.
If all you want is to lose fat and frm
up for Summer, these diet tips and training
routine will do the trick. Try these out and
that awesome looking summer body will
be yours in no time.
0
Dont Mess with our Chocolate!!
Would chocolate containing trans fats and sugar substitutes taste as sweet as the
real thing? Hershey Co. and other candy makers say yes.
The Chocolate Manufacturers Association, whose members include Hershey,
Nestle SA and Archer Daniels Midland Co., has a petition before the U.S. Food and
Drug Administration to redefne what constitutes chocolate. They want to make it
without the required ingredients of cocoa butter and cocoa solids, using instead arti-
fcial sweeteners, milk substitutes and vegetable fats such as hydrogenated and trans
fats.
They are trying to pull one over on us, said
Cybele May, 0, publisher of CandyBlog, on which
she has encouraged more than 200 people to write
the FDA to protest what she calls mockolate.
What they are asking for is permission to confuse
the consumer for what we readily accept as
chocolate.
Gary Guittard, fourth-generation
owner of Guittard Chocolate Co., wants
to keep chocolate from the dark side,
too. He has enlisted the support of
high-end companies such as billionaire
Warren Buffetts Sees Candies to fght
the big chocolate makers.
The process of this thing going
through, it wasnt transparent, and it needs to be brought
out into the light, said Guittard from his San Francisco home.
In a grass-roots campaign, Guittard set up the Web site Dont Mess With Our
Chocolate, which contains a link allowing people to write to the regulator before the
public comment period ends today. Brad Kinstler, chief executive offcer of Carson,
Calif.-based Sees, is siding with Guittard in the confections controversy.
If the margarine manufacturers could call their product butter instead of being
required to call it margarine, wouldnt it strike the consumer as being odd? said
Kinstler, whose company sold 0 million pounds of sweets last year.
Hershey, the largest U.S. candy maker, says that broader labeling is needed to
keep up with changing consumer tastes. ...
Assemblywoman Sally Lieber
(D) has introduced a bill to ban
diacetyl use by 2010. The chemi-
cal is an artifcial butter favoring
most commonly used in microwave
popcorn. Numerous studies have
found links between the chemi-
cal used by favor workers and a
rare disease called bronchiolitis
obliterans. For those of you who
arent 2000 yr old Romans, that
means that the bronchioles and
some of the smaller bronchi are
obliterated by masses made up of
fberous tissue. Its like sticking marbles into the networks of tubes in your lung that
connect fresh air to the alveoli, the little sacs where oxygen and carbon dioxide are
exchanged with the blood. As you Romans can imagine, thats haud sanus. According to
the WaPo, favoring manufacturers have paid out more than $100 million due to health
lawsuits. An excellent case study and background to this whole mess can be found at
Defending Science.
Many people will remember a fa-
mous TV ad where a woman races to
her washing machine, fabric softener in
hand, only to arrive just as the wash ends.
This woman who forgot to ad the fabric
softener was actually doing herself and
her family a favor.
Although they may make your
clothes feel soft and smell fresh, fabric
softener and dryer
sheets are some of the
most toxic products
around. And chances
are that the stagger-
ing . percent of
Americans who use common commercial
detergents, fabric softeners, bleaches, and
stain removers would think twice if they
knew they contained chemicals that could
cause cancer and brain damage.
So how could products with pretty
names like Soft Ocean Mist, Summer Or-
chard and April Fresh be so dangerous?
The chemicals in fabric softeners are
pungent and strong smelling -- so strong
that they require the use of these heavy fra-
grances (think 0 times as much fragrance)
just to cover up the smells. Furthermore,
synthetic fabrics, which are the reason fab-
ric softeners were created in the frst place,
do not smell good either when heated in a
dryer or heated by our bodies ... hence the
need for even more
hefty fragrances.
In other words,
remove all the added
fragrance that endears
people to fabric soft-
eners and -- like the clich wolf in sheeps
clothing -- the real smells of the chemi-
cal-laced fabric softener and the synthetic
fabrics they were designed around may
prompt people to shoot their laundry ma-
chines and be done with it.
Are Soft Clothes Worth It?
The Toxic Danger of Fabric Softener and Dryer Sheets
Here is a list of just some of the chemicals found in fabric softeners and dryer sheets:
*benzyl acetate: Linked to pancreatic cancer
*benzyl Alcohol: Upper respiratory tract irritant
*Ethanol: On the Environmental Protection Agencys (EPA) Hazardous Waste list and
can cause central nervous system disorders
*Limonene: Known carcinogen
*A-Terpineol: Can cause respiratory problems, including fatal edema, and central
nervous system damage
*Ethyl Acetate: A narcotic on the EPAs Hazardous Waste list
*Camphor: Causes central nervous system disorders
*Chloroform: Neurotoxic, anesthetic and carcinogenic
*Linalool: A narcotic that causes central nervous system disorders
*Pentane: A chemical known to be harmful if inhaled
At any one given time there are
probably a couple hundred thou-
sand dryers running, spewing toxic
chemicals into the air we breath.
MICROWAVE POPCORN -THE NEW ASbESTOS
The Wise Consumer
1
2
Womens Tri-Fitness
& Mens Obstacle Course Challenge
las
vegas
p
r
e
v
ie
w
!
V
iva Las Vegas! The Womens Tri-Fitness & Mens Obstacle
Course World Challenge is back in Las Vegas, July 1-1.
Held at the prestigious Monte Carlo Resort and Casino,
this ultimate ftness challenge brings together 00 top
athletes from around the world to engage in ferce competition as
they demonstrate their strength and creativity.
Scaling the 10 foot wall, 1 foot cargo net and racing through the
10 yard obstacle course, athletes will also sprint, jump and bench
press their way through the Fitness Skills segment. Female athletes
may elect to participate in the choreographed Fitness Routines and
the Grace & Physique rounds. Witness these athletes amazing
physiques which are a natural, dazzling by-product of their pure
commitment to disciplined, regular training.
In 17, founder and promoter Al Rosen had a dream of women
competing in an event which promotes a healthy and attainable
challenge. With a lifelong commitment, interest and range of
experience within the realm of sports, ftness and physical educa-
tion, Rosen began developing, implementing and expanding a
dynamic and evolving ftness event, the Womens Tri-Fitness. The
event is known for its inviting variety, energy and intensity; also
as a competition that breeds warmth, camaraderie and mutual
respect among its participants.
We are neither bodybuilding, nor gymnastics. We are our own
sport. Our average competitor is a year old mother of two.
We just happen to have fantastic looking athletes who under-
stand exercise and nutrition, thus over 0 of our women have
graced covers of magazines such as Natural Muscle, Oxygen,
Womens Tri-Fitness Magazine, etc. They get to play Barbie
doll during the Grace & Physique on Friday morning and turn
into GI Jane on the obstacle course Friday night. They are
neither anorexic scare crows nor steroid freaks; these are role
models for their children, stated promoter Rosen.
The Childrens Fitness Challenge was founded to promote self
esteem and confront obesity, diabetes, etc with todays youth.
Hundreds of children have grown to love the challenge, says
director Bernadette Schimnowski. It will become a part of the
program this year in Las Vegas as it will be sponsored by The
Rock Foundation, Dany & Dwayne (The Rock) Johnson.
During the last 10 years the Tri-Fitness has held events and
camps in Tampa, St. Petersburg, Miami Beach, Clearwater
Beach, Washington D.C., Hermosa Beach, Orange County,
CA, Orlando, Dallas, Atlanta, Lancaster, PA, and Las Ve-
gas. The event will continue to expand as we welcome all
women, men and children who yearn for a healthy, attainable
competition and challenge, states Rosen.
For more information on these events, see www.womenstrift-
ness.com, www.theultimateftnesschallenge.com, and www.
childrensftnesschallenge.com
10 YEARSWEVE ONLY JUST BEGUN!
Womens Tri-Fitness
& Mens Obstacle Course Challenge
10 YEARSWEVE ONLY JUST BEGUN!

Interview and photos by:
Dr. Coach Atherton
72 Natural Muscle April 07
Born: Born, raised and lives in New England
Marital Status: Married for 16 years!
Children: One 14 year-old son
Education: Degree in Fashion Merchandising
and certifed personal ftness trainer
Age: 40
Height: 411
Weight: 96-103lbs
welcome to
my
world!
Sherri McCall-Varick
I
meet and shoot
impressive people: talented,
educated, witty, generally beautiful
and almost certainly hardworking and
industrious. Many come with interesting
stories and a few have great stories. Once in a
while there is a great story that is FUNNY to tell. As
you read Sherri McCall-Vucicks story, I promise you
a genuine belly laugh. I had tears in my eyes imagining
the scene and her emotions as the ftness crowd responded.
FIND IT!
By the way, Sherri is the REAL DEAL - a repeat national
ftness champion who shows no sign of resting on her laurels.
I caught up with Sherri and her husband, Bill, in Hollywood.
When Sherri won her second national championship earlier
in Miami, Bill, unabashedly, went on stage in the middle of
the presentation, hugged and kissed his wife - I snapped
the pic and immediately wanted to know more about this
couple. I contacted them with the request for an inter-
view and a shoot. They answered and I am pleased
to have the Vucicks in MY WORLD.
My name is Coach A, Welcome to MY
WORLD!
Sheri Mc-
Call-Vucick
B o r n ?
P i t t s bu r g h
Pennsylvania
Ma r i t a l
Status? Mar-
ri ed wi t h 2
What do you consider your greatest triumph(s);
achievements/award(s)
Next to winning both Fitness Universe titles 200 and
200 my family is my greatest achievement

What do you do for a living?
I am a business owner with my husband Bill Vucick
Ultimate Fighting and Fitness (www.ultimatefghtin-
gandftness.com) a personal training and mixed martial
arts school in Pittsburgh Pennsylvania.

How/Why did you get involved in ftness?
Since competing in gymnastics when I was younger,
I found myself missing the competitive edge: pushing
myself, setting goals and working to reach them! Little
did I know how much this experience would change
my life!

Favorites:
Favorite book is anything that educates me on ftness
and nutrition.
Favorite movie is Gladiator
Favorite cheat-food is Buffalo wings drenched in blue
cheese...!

Who infuenced you the most?
Every athlete and their drive to achieve more out of life
is so inspiring I could never choose just one; but the one
I admire the most is my husband, he is the most hard
working and dedicated person I know. I couldnt have
accomplished so much without him.
My mom, she has been my role model growing up and
I wouldnt be who I am today without her.

What did you think about your frst competition?
I had a lot to learn! But I knew it was for me!

Who do you want to emulate?
Anyone who has the guts to challenge himself physi-
cally and mentally!

How do you want to be remembered as an
athlete?
I want to be remembered as someone who inspired
others to get involved and as someone who helps
others achieve their personal goals.

What is the funniest thing that has happened to
you in sports?
In my frst ftness competition I was asked the question
in the fnals, if there is something you could change
about the competition, what would it be? It was my
frst show. I had only taken 2 weeks to prepare for it.
I didnt know much about the competitions. I didnt
answer the fnal question and walked right off the stage.
Personally, I didnt think it was very funny - but the
audience loved it!

What traits do you value the most?
Someone who has good morals and ethics coupled with
the determination to never give up and never quit learn-
ing.

What do you see that is good in Fitness today?
I am pleased to see more 0, 0, and 0 year old women
are getting involved in ftness - anyone at any age or ftness
level can get involved! Fitness gives each competitor a
welcome to
my
world!
Sherri McCall-Varick
chance to
showcase strength and beauty. Today, we have more
opportunities than ever before in ftness.

What needs to change in Fitness today?
I wish it could be reach a wider group - more publicity, so
the younger generation could learn the valuable lessons of
ftness and carry these healthy tools into adulthood.

What would you like to say to the reader of NMM?
If you can dream it you can achieve it!
What is your passion?
My family is my passion and teaching them with hard
work and dedication anything is possible.

Do you have any other comments?
I hope my story will inspire you to go and get what you want
out of life - anything is possible if you work hard enough!
Also, I have teamed up with my costume designer and
we are working with athletes to meet their ftness needs.
I f you
would like to get your routine choreographed and/or ft-
ness costume/sportswear outft, as well as bikinis, done
by the costume queen Kathleen Elizabeth, please Contact
me sherivucick@msn.com or visit my website www.
sherimccallpgh.com _

What 10 things would you bring with you to live on
a desert island?
My family () a cell phone, protein bars, bottled water,
a Walkman, coffee (cant live without it), fashlight, and
lighter.
If you had a magic wand and could instantly change some
thing about your life, what would it be?
That is easy! I would meet my husband sooner!

Tell me something about you that I dont know?
I am terrible at keeping up with the housework!

T
he success that I enjoyed as a
bodybuilder can be attributed to
my training and to the diet that I
followed throughout my career.
I started using the diet secrets that I am
going to share with you as a teenager and
adjusted them through my career to meet
my specifc needs. This diet is magical
and consists of the utilization of naturally
occurring, raw products and frst foods
such as colostrums, raw goat milk, honey,
fermented vegetables, and organic meat.
I had learned a great deal of knowledge
from a farmer where I grew up in Hartville/
Uniontown Ohio, This mans name was
Mr. Yoder an old farmer who had taken me
under his wing as a youngster and gave me
the advice for eating healthy, the way God
intended us to eat! Mr. Yoder was of the
Amish community and very rarely did the
Amish socialize with the outside people...
I met Mr. Yoder while riding my bike to
football practice I was about nine years
old, I use to wave at him as he worked on
the farm as I rode my bike by. One day
He stopped me during my ride to practice
and asked me where I have been since he
hadnt seen me riding by during the week
to football practice, I told him that I had
been sick, my stomach was bothering
me and I had a sore throat.. Mr. Yoder
said, I can help with that. He asked
me to come with him to
his farm, and a s
we walked
to the
barn yard he said do you know why you
are sick? Because you need good live
cultured food in your GUT to help kill
the bad bacteria thats in your
stomach making you sick and
the good bacteria Im about to
give you will make you better.
I then asked, how do you do
that? As we talked Mr. Yoder
went over to the Barn door and
pulled out a tin cup that was
hanging on a hook, he then
took his rag, wiped it out and
went over to one of his goats
and proceeded to fll the cup
with the goats milk.. He then
handed it to me and told me to
drink this goat milk and it will
make you well again and keep
you healthy and from getting
sick again.. I looked down at
the cup of goats milk and said,
youve got to be kidding me!
Mr. Yoder stated, no, this milk
has live cultures in it to keep you healthy.
God created this goats milk in its natural
form for its Kid (New Born) to build up
his immune system so he wont get sick
during his infant stage. I took his advice
and drank the milk. Not bad I thought a
little bitter unlike regular milk and it had
a little twang to it. Good though..
Then I said, What about my
sore throat? Mr. Yoder
went into the house
and brought out a
mason jar with
a whole honey
comb i n i t . It
looked dirty, not
like the clear stuff
we buy at the store that have no
living cultures in it. He said, Eat
some of this for the next few days
and let me know how your throat
feels. He told me to have a piece
x a day and eat it all. To make a
long story short it worked and tasted great!
As the years went on I learned more and
more about live cultures, organic vegeta-
tion, canning techniques for fermentation
and the importance of growing these crops
without the use of pesticides, and chemi-
cal fertilizers but using only manure. By
keeping everything organic as God created
it full of live cultures you can keep your
GUT clean Mr. Yoders words stuck in
my head to the point that I incorporated
these live cultured foods into my daily
lifestyle ever since. Through my use of
specific whole foods I maximized my
nutrient absorption and my body was able
to utilize all of the nutrients that I was
feeding it. You all know that bodybuilders
take in huge amounts of protein and should
know that your body cannot absorb all of
the ingested protein due to the buildup
of mucus in your intestinal tract from
fast foods, sodas, and a lot of the foods
we eat everyday . We dont realize that
these foods poison our digestive tracts,
which is where all of our bodys health is
determined. The build up of mucus is due
to acid and food chemicals that are in the
foods we eat causing bad bacteria buildup,
causing the digestive tract to protect its
lining with mucus buildup so we
dont destroy the digestive tract
with ulcers.
My story starts when I was a
teenager. I was preparing to take
the world record in the squat.
During a practice, 7 lb squat
I fractured the entire left quarter
of my L- vertebrae. I suffered
from sever sciatica and was im-
mobilized for -7 months. After
this time the physicians that were
treating me told me that I would
suffer from the pain for the rest
of my life and that I would never
compete again in bodybuilding
or power lifting again due to the
massive amounts of damage to
my spinal column. I refused to
give up my career and started
seeking alternative methods for repair-
ing my body. I went back to the success
I had with my body as a child and the
healing methods that consisted of live
sauerkraut, colostrums, yogurt with live
cultures, reishi mushrooms, raw honey
and all organic vegetation and meats in
order to maximize the absorption of all
the nutrients that I was consuming and to
heal my body. Approximately one year
later I was competing for and achieved not
one, but two world record bench press lift.
7lb. and 10 lb consecutive lifts at age
1. Five months after this I entered and
won the teenage National Bodybuilding
Championship teen Mr. Florida and teen
Mr. USA. I attribute my success to my
training, my nutritional choices, my faith
and the mentoring of such greats as Mr.
Yoder, Dr. Fred Hatfeld, Dr. Mauro Di
Pasquale and the Master Blaster himself,
Joe Weider.
FOR COMPETING naturally
DIET SECRETS
T
his article is about my diet secrets; tips that I can share with you that
will beneft you not only in your performance as an athlete but also will
improve your overall health and longevity.
Throughout my career I listened to
other athletes talk about their diets and
their supplement use.
I was amazed at how far off base
they were in their quest for better
physiques.
The majority of the athletes neglected
their digestive systems and therefore
continued to spend money on foods
and supplements that their bodies
could not absorb.
By Eddie Robinson
7
to acid and food chemicals that are in the
foods we eat causing bad bacteria buildup,
causing the digestive tract to protect its
lining with mucus buildup so we
dont destroy the digestive tract
with ulcers.
My story starts when I was a
teenager. I was preparing to take
the world record in the squat.
During a practice, 7 lb squat
I fractured the entire left quarter
of my L- vertebrae. I suffered
from sever sciatica and was im-
mobilized for -7 months. After
this time the physicians that were
treating me told me that I would
suffer from the pain for the rest
of my life and that I would never
compete again in bodybuilding
or power lifting again due to the
massive amounts of damage to
my spinal column. I refused to
give up my career and started
seeking alternative methods for repair-
ing my body. I went back to the success
I had with my body as a child and the
healing methods that consisted of live
sauerkraut, colostrums, yogurt with live
cultures, reishi mushrooms, raw honey
and all organic vegetation and meats in
order to maximize the absorption of all
the nutrients that I was consuming and to
heal my body. Approximately one year
later I was competing for and achieved not
one, but two world record bench press lift.
7lb. and 10 lb consecutive lifts at age
1. Five months after this I entered and
won the teenage National Bodybuilding
Championship teen Mr. Florida and teen
Mr. USA. I attribute my success to my
training, my nutritional choices, my faith
and the mentoring of such greats as Mr.
Yoder, Dr. Fred Hatfeld, Dr. Mauro Di
Pasquale and the Master Blaster himself,
Joe Weider.
FOR COMPETING naturally
T
his article is about my diet secrets;
tips that I can share with you that will
beneft you not only in your performance
as an athlete but also will improve your
overall health and longevity. As I stated
above, my diet consisted mainly of organic
meats and vegetables, raw honey, live
yogurt, colostrums, and live sauerkraut.
It may sound like something that youd
read on the cover of the National Enquirer
but there are sound reasons for these food
choices and scientifc research that sup-
ports these choices. To get the most out
of your body you must put the best into
it and the key is a clean GUT. This day
in age it is hard to do. We have destroyed
the soil in which we grow our foods by the
utilization of harmful pesticides, the poor
farming practices and the overabundance
of environmental toxins. The soils and
therefore the foods grown in the soil no
longer have the crucial microorganisms
that are necessary for proper nutrient ab-
sorption. The foods above are designed to
replenish and promote the growth of the
benefcial bacterium that are found in our
digestive systems.
Throughout my career I listened to other
athletes talk about their diets and their
supplement use. I was amazed at how far
off base they were in their quest for better
physiques. The majority of the athletes
neglected their digestive systems and
therefore continued to spend money on
foods and supplements that their bodies
could not absorb.
Remember that most green vegeta-
tion is either Shelf ripened or ship and
is not even ripe when picked and has not
completely attained its peak nutritional
values. Here are a few live culture foods
that I key on.
-Raw sauerkraut- carrots, beets, red
cabbage facts Live- no vinegar 2-x daily
-Colostrum-x daily
-Organic Goats milk-1 cup daily
-Yogurt w/ Live cultures-2x weekly
-Raw honey-1x daily on organic oatmeal
-Fish
-Omega eggs
-Living fermented foods
A
nything that could enhance digestion I
keyed on. Are you taking handfuls of
pills all day long? What is the use if they
arent being absorbed?
These live cultured foods enabled me
to heal at a remarkable rate along with aid-
ing my body with proper digestion by hav-
ing a clean GUT for maximum absorption
of all nutrients and supplements that I was
ingesting. It all begins in the GUT. I cant
stress this enough. A clean gut full of these
DIET SECRETS
good live bacteria will build you immune
system by proper absorption of all ingested
foods and vitamins by stripping the mas-
sive amounts of mucus that has been built
up from the everyday consumption of
sodas and the high chemical induced foods
we consume. By ingesting the foods with
live cultures that I listed above I was able
to be at he top of my game as a sports
model and Pro athlete. For many years I
kept my diet to myself as a secret weapon
and never mentioned the food techniques
that I used for maximum absorption of all
foods and supplementation. The athletes
that I spoke to and nutritionists that wrote
for the publications were so off track with
their diet and nutritional supplementation
theories because they never keyed on the
fact that the GUT lining (Small intestine)
must be free of massive amounts of mucus
build up for proper nutritional absorp-
tion frst! If this isnt addressed then the
nutritional values found in food and the
expensive vitamins that you are taking
cannot be absorbed properly. This should
be the basis and the beginning factors with
any nutritional program and should be a
lifestyle for everyone that wants to live a
long life with a strong Immune system for
longevity and a disease free body.
Here is the proof in a nut shell, During
my twenty fve year career as and athlete in
Power lifting, Bodybuilding along with the
grueling schedule of being a sports cover
model for numerous publications I have
had some serious injuries, not only the one
that I mentioned as a teen when I crushed
my vertebra and rebounded to break two
world records, and over bodybuilding
titles But I had serious injuries such as a
torn: right pec, torn left bicep, injured left
AC joint, torn right hamstring, along with
numerous strains and sprains! This was
the cost of lifting the huge weights every
day during my pro career to keep my body
at the top of my game. The key elements
that I have listed above have enabled my
body to heal at a remarkable rate without
a lay off from training for long periods of
time. My immune system was at 100% at
all times. My healing rate was maxed by
keeping my gut clean with the proper cul-
tures that aided in the absorption of all food
and supplementation that I was consuming
giving me excelled cell growth and a clean
healthy appearance that kept me 100% on
the outside as in the inside.
For more information on Eddie Rob-
inson go to www.eddierobinson.org and
learn more about his secretes to be the
best in the world as an athlete and world
renowned sports model.

I looked down at the cup of goats milk and
said, youve got to be kidding me!
RED BARON SALAD
This version of beet salad with its Mango Lime Dressing and green pis-
tachio accents is great. Its sweet, yet robust favor with a hint of cinna-
mon is an ideal compliment to its pleasing crunchy texture. Unlike most
salads that taste best when made fresh the same day, this creation can be
made a day ahead and still retain its exceptional favor.
5 leaves romaine lettuce, torn
1 large or 2 small beets, peeled and coarsely shredded
2 medium carrots, peeled and coarsely shred-
ded
1/8 small head red cabbage, shredded
1 large sweet apple, cored and diced
1/2 C. (120 ml) raw pistachios
1 recipe Mango Lime Dressing
Arrange lettuce on a large platter, and set aside.
Combine beets, carrots, cabbage, apple, and pistachios in a
large bowl and toss to distribute evenly.
Add dressing, and toss well. Spoon salad over lettuce and
garnish with an extra sprinkle of pistachios. Store left-
overs in the refrigerator. Makes 3 to 4 servings.
MANGO LIME DRESSING
You can always count on nature to come through with naturally
sweet fruits that bathe a salad in luxurious favors. This dressing
couldnt be easier. A quick whirl in the blender and its ready to serve.
1 large or 2 small mangoes *
1/2 C. (120 ml) water
1/4 t. ground cinnamon
2 T. fresh lime juice
8 dates
Sea salt to taste
Wash mangoes. Stand them up vertically and cut from top to bottom on
either side of the pit. Scoop out fesh with a spoon and put it into the
blender. Remove any extra fesh clinging to pit, and add to blender.
Add remaining ingredients and process to a smooth puree. Store left-
over dressing in refrigerator. Will keep for 1 week. Makes about 1 3/4
cups (415 ml).
*If mangoes are on the tart side, add more dates to sweeten.
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