natural muscle - june 2016

7/26/2019 Natural Muscle - June 2016

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www.NaturalMuscle.net 1


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2 Natural Muscle Magazine June 2016


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6/646 Natural Muscle Magazine June 2016

TRAINING

14 Good Form Gone Awry

16 Mental Roadblocks

32Your Core

Your Power Source

26 Variation to Beat Stagnation

34 Bodyweight Beatdown

42 Dr Zs Corner Weighted Vest Workouts

58 Top Ten Drug Free

Mass Machine Training

10 Taking the Stage

12 Vegetarian Bodybuilding38 Welcome to my World

-Kristin Vermillion

52 Fit Pet

IN EVERY ISSUE

Fit Pet

contents

JUNE 2016

24 Stay Healthy Banana

Grilled Halibut with Cilantro

27 Protein Carrot Cake Donuts

28Ask Abby

36Avocado; the Worlds

Fittest Fruit

44 The Fit Gourment:Shiitake and Roasted Pepper Pizza

NUTRITION

On the Cover, Dustin Myers

Photo by Cory Piehowicz

Cover design by

by Alex Gonzalez

@photosbyalexg

30

NM

14

46

34

Why your perfect form is holding you back!

GOOD FORMGONEAWRY:

BODYWEIGHT BEATDOWN

Remembering Mike BonDurant


7/64 www.NaturalMuscle.net 7



By: Debbie Baigrie

my two cents

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 send an

email to [email protected], fax 813-354-2460, or

order online at

www.naturalmuscle.net. There is a one time

fee for this. Natural Muscle Magazine is avail-

able 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.

DISCLAIMER

Natural Muscle Magazine does not necessarily

agree with the views in articles and assumes

no responsibility for any claims or representa-

tions contained in this magazine or in any ad-

vertisement. Copyright 2016 Natural Muscle

Magazine, Inc., all rights reserved. Readers

are advised to consult their physician before

starting a diet or exercise program.

Natural Muscle Magazine, Inc

Tampa, FL 33606

EDITOR IN CHIEFDebbie Berkovits Baigrie

[email protected]

ARTDIRECTION

Alex Gonzalez

WEBSITE

Shelly Dickson

PROOFREADER

Elizabeth Wozniak

MEET OURWRITERS

ON PAGE 62

Do you want to share your

passion with our readers?

We are looking for good writers.If you think youve got what it takes, send us

an [email protected]

Be Deaf To the Naysayers!Once upon a time there was a bunch of tiny frogs who ar-

ranged a running competition. The goal was to reach the top

of a very high tower. A big crowd had gathered around thetower to see the race and cheer on the contestants.

The race began...

Honestly, no one in crowd really believed that the tiny frogs

would reach the top of the tower. The crowd yelled statements

such as:

The tiny frogs began collapsing. One by one. Except for

those, who in a fresh tempo, were climbing higher and higher.

More tiny frogs got tired and gave up. But ONE continued

higher and higher and higher. This one wouldnt give up!

At the end everyone else had given up climbing the tower.Except for the one tiny frog who, after a big effort, was the only

one who reached the top! All of the other tiny frogs naturally

wanted to know how this one frog managed to do it?

A contestant asked the tiny frog how he had found the strength

to succeed and reach the goal? It turned out that the winner

was deaf.

If we want to do something out of the box whether it be

will be others who will criticise. people who cant wait to tell

us how crazy we are. We have to ignore thembe deaf to

them, because we know from where it comes. We need to

stick with the ones who encourage us and succeed!



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ProSupps

Athlete Taylor Vertucci?

WHO

COMPETED?

taking

the

STAGE

Levi BartlettAge:24

Show:Kelowna Classic (drug tested show)

Class: Open, class C - Mens physique

Photographer: David Aboody

Jennifer NeilI am a WBFF Pro Fitness Model.

I competed in the LA Pro/Amateur show in Hollywood on April23, 2016 at the Beverly Wilshire Theatre. I placed 4th in the

Pro division and won the Best Theme Wear award.

Photo Credit: Dan Galic



VEGETARIAN

BODYBUILDING

CHRIS WILLITTS

VegetarianBodybuilding.com

FLAX OIL VS FISH OILe e rely ee ere

oil wins.

broccoli and walnuts, are rich in an omega-3 fatty acid called al-

because ALA helps muscle growth.

ALA is naturally produced in the body, and helps us collect

energy and nutrients from the food we eat.

Some experts say as long as youre healthy, the body can

produce all the ALA it needs. Others say we need to get a certain

amount from our diet. In any case, its recommended that you get

your nutrients from whole foods, not supplements, whenever pos-

sible. Spinach, kale, brussel sprouts, broccoli, potatoes, walnuts,

hemp, and chia seeds are good whole food vegetarian sources of

ALA, as well as canola and soybean oil.

Fish oil has ALA, but it also has omega-3 fatty acids DHA and

WHAT ARE OMEGA-3 FATTY ACIDS?Omega-3 fatty acids (omega-3s) are polyunsaturated fatty acids

that are essential nutrients for optimal health. We need them fornumerous normal body functions, such as building cell membranes

in the brain. Omega-3s are also associated with many health

identifying more potential uses for a wide range of conditions,

including cancer.

FLAX OIL

FISH OIL

FERMENTED COD LIVER OIL

VS ...

The decline of nutrition in our diet over the past century has

studies show that this is at least in part to blame for the rising

(e.g. depression), and poor neurodevelopment.

From Examine.coms, Can I eat ax

seeds instead of sh or sh oil for ome -

ga 3s?:

found in the form of Alpha-Linoleic Acid (ALA). Not only is ALA not

by the body into a usable form, and the ratio of conversion from

unusable form to usable is rather poor, somewhere in the range

of 5-15%. Omega 3 supplements in the form of EPA and DHA are

For vegetarians and vegans, supplementing with DHA from

algae can markedly [enhance] the DHA status (of serum and

Supplementation of ALA and/or GLA is not enough.

FISH OIL VSFERMENTED COD LIVER OIL

Fermented cod liver oil wins.

except with a higher concentration of nutrients, and theyre more

absorbable to the body.

use a high heat process to extract the oils, being the cheapest and

fastest method.

The problem is, this process diminishes and/or destroys

valuable nutrients, including vitamin A and D, and denatures the

omega-3s. To counteract this, the manufacturers usually then for-

are suboptimal and substantially less bio-available.

potency.

Fermenting the cod livers avoids this entirely by allowing the

fat-soluble vitamins and oils to separate from the rest of the liver

in a cool temperature process. This preserves the natural nutrient

content, as well as making the nutrients more bio-available to our

bodies.

product, I recommend Blue Ice Fermented Cod Liver Oil. It was

developed by Dr. Weston A. Price, who traveled the world studying

vitamin butter oil act as catalysts to help the body absorb and

utilize minerals. Such substances were available in the diets of the

healthiest societies he studied.



TAKE AWAY MESSAGE

aids in muscle growth.

-

In general, I dont advocate supplements, however in this case,

Other important points to consider:

Although there are opposing claims, its fair to say that the

-

tional needs, and should consider supplementation.

recipe will make you forget that youre even eating vegetables. Coconut oil, roasted pecans, vegan Parmesan cheese, and lemon juice

theyll all love it.

Serves: 4

Get at least one gram of EPA and DHA each day, but not much

more than 6-7 grams.

chia seeds, walnuts, and hemp.

is poor in healthy people and even worse in vegans and vegetari-ans, who are especially prone to be poor converters.

Fish oil is more vulnerable to chemical oxidation, and it can be

harmful if not manufactured with high standards. Spend the extra

cash and get high-quality, its worth it.

The bottom line for vegetarian bodybuilders: Buy ax oil

that has algae-derived DHA, preferably one that is organic,

cold-pressed, and unrened.

Ingredients:

4 cups of broccoli (about 2 big heads), chopped

1/3 cup vegan Parmesan cheese

1/4 cup roasted pecans, chopped

2 tbsp coconut oil

2 lemons, freshly squeezed

4 garlic gloves, thinly sliced1 tsp black pepper, freshly ground

VEGAN PARMESAN BROCCOLI

Broccoli contains more

protein per calorie than

steak.

Instructions:

to hold them in a single layer. Add the garlic evenly on top of the

broccoli and then drizzle melted coconut oil. Sprinkle with the sea

salt and pepper.

are lightly browned.After removing the broccoli from the oven, immediately toss with

lemon juice, pecans, and vegan Parmesan cheese.



By: Steve Marteski

Proper form is a fundamental part of weight lifting and

building muscle. Proper form ensures the muscle is

being targeted correctly and it also safeguards against

injury and undue wear on the joints and tendons. You

often see some egregious examples of bad form in the gym with

novice lifters on the lat pull down pushing the bar all the way down

to their waist, missing the target muscle completely, or the novice

squatter allowing their knees to cave inward, opening themselves up

to huge risk of injury. These are glaring examples of improper form

and need to be corrected sooner than later. However, like many other

things in life, there can be too much of a good thing. When attention

to perfect form goes so far that full exertion and output of the muscle

is restricted, it becomes a liability and not an asset. In order for a

muscle to achieve its full size and strength potential, it needs as much

stimulation as possible. Muscles grow from progressive overload,

and only from progressive overload. Push the muscle to the limit, ittriggers a growth response by adapting to that stressor. Muscles dont

actually even know what good form is, meaning that good form, in and

of itself, has no impact on provoking muscles to grow. Muscles only

know and respond to stress and grow to better handle that stressor

in the future. Below are three keys to keeping the muscles targeted

properly and injury-free, but at the same time allowing them the free

reign to achieve progressive overload and grow.

Avoid injury, not overload:Not unlike a weight belt or knee wraps, proper form is a tool in the

gym to avoid injury. Wearing a weight belt supports the lower back

and prevents the body from slipping out of place and injuring itself.

Knee wraps do much of the same in they offer more stability to the joint

to, in effect, prevent the knee from slipping out of its path of motion

during a lift. If form becomes too restrictive, however, the muscle

becomes unable to really exert itself and will not be stimulated to

grow. To illustrate this, envision a sprinter attempting to run a 100m

dash through a lane that is only two feet wide, roped off on the sides

to make sure he stays in his lane in competition. Not only does the

runner now have to run as fast as possible, but now also has to avoid

touching the ropes while running through such a narrow space. So

his efforts and energy are now split between running fast (the goal)

and not touching the ropes (the precaution). He will never be as

fast with this restriction as he is without it. Widen the ropes out to

three feet, however (competition width), and he is still staying within

his lane, however now can put his emphasis back on the important

thing, which is running as fast as possible and winning the race. This

is essentially the same idea with proper form in the gym. You want

to be able to run as fast as possible (fully exert the muscle), but not

cross out of your lane (get injured/ lose focus on the target muscle).

No such thing as perfect form:Proper form is not universal. Individual body mechanics dictate what

the same. There may be a particular machine or a particular exercise

in the gym that you just hate. It doesnt feel right, it makes you have

a weird pain or perhaps it just doesnt feel like its doing anything

constructive. Maybe you feel like you are doing it wrong or just being

a baby, but in fact, that particular exercise probably just isnt in tune

with how your body is structured. In reality, doing the exercise in spite

of these things will either a) waste your time or b) get you injured. The

same is true with the big lifts like squat and deadlift. Some people

prefer a narrower stance, some prefer wider. Similarly, some people

point their toes straight out, some people prefer toes at a 90 degree

angle or more. None of which are wrong. This is illustrated in the form

of Olympic lifters, whose form often varies quite widely. These are

elite athletes who have spent years perfecting their craft, so why do

all of their lifting styles not look exactly the same? Its because they

are all different people, with different bone structures and muscle tie

Listen to your body to get yourform right:When learning a lift, its important to start with fundamentally good

form through the coaching of someone in the know. However, it is a

bad idea to let someone else dictate your form 100%. Slotting yourself

favorite food, your perfect form is something you need to learn on

your own. Luckily, your body will give you strong cues as to what is

best. Any type of recurrent joint pain is a good indicator that some

adjustments are needed. Similarly, experimenting with elbow, hand,

and foot positioning will teach you as you go. Become very in tune with

your muscles, feel them, and be conscious of what you are targeting

in relation to how you feel immediately post set.

In conclusion, maintaining form to avoid injury and correctly target the

muscle is important to longevity in the gym. However, in the absence

of progressive overload of the muscle, it will all be for nil. Keep yourform tight enough to avoid injury and properly target the muscle,

however everything beyond that is too much.

TRAINING

Why your perfect form is holding you back!

GOOD FORM

GONEAWRY

:

By Stee artesi



By: Frank Gigante,

Natural ProTRAINING

As a natural pro bodybuilder, often times the easiest part

of training and working towards my goals is the workouts.That doesnt mean that they are easy workouts, just that

the actual part of training is almost a no brainer. It is scheduled,

instant and I can use that to drive the next workout.

That may hold true for many people, but good workouts are not the

only measure of whether or not we reach our goals. There are so

that it is expected that we will all hit some roadblocks along the way.

I often post about expecting roadblocks and setbacks, or getting

knocked down. We must expect the unexpected. Getting knocked

down is not nearly as important as our ability to get back up and

overcome the obstacles. We cannot let those roadblocks stop us or

lies solely in our minds and it is our perspective that needs to change

not so much the obstacles in our way. From other athletes, to clients

we work with, to people I talk to there is always some common thread

of the mental roadblocks that keep them from reaching their goals.

SELF DOUBTThis can come from many different sources, but often at its root is a

question of whether or not we can accomplish such large goals. In

my experience, it is usually not the goal itself that keeps people from

moving forward and taking action but a larger fear of being willing to

do the work it takes to accomplish a goal. The saying that anything

matter of whether or not we CAN reach it, it is more a matter of are

we willing to do what it takes to get there. Goals are meant to be

large and hard to reach. It takes work, learning, failing, experience,

and consistent efforts to reach and achieve them. That is the part

that people question. That is where the doubt is held. Are you willing

to put in the time to learn, to practice, to prepare and plan, to keep

going time and time again?

Clear the Roadblock:Be honest with yourself. They say a goal without a plan is just a wish.

Wishing to be in better shape is nice, but if your are not willing to

consistently do the work to lose some body fat, build some lean muscle

than your goal of being in better shape is not a goal it is merely a wish.

MENTAL ROADBLOCKSHow to work through some of the toughest days to accomplish the greatest goals


17/64


PERCEPTION OF STARTINGMany times what keeps us from starting something is the idea of

starting itself. We can put so much stress into thinking about starting

something that it becomes its own roadblock. How many times do

we put something off, even something like a household task or chore,

or a phone call, or meeting, because we think it is going to be too

involved, take too long, and we dont have the time. This thinking

can quickly become more work and stress than the time it actuallytakes to complete the task or make the phone call. When starting a

new plan whether its a workout, cardio, nutrition, or even a class,

we tend to build excuses which become obstacles and keep us from

ever starting.

Clear the Roadblock:Start with what you have and where you are. It is that simple. Just

start. If you are going to start running with a goal of running a 5k or

a half marathon, start today by going out and just running. Whether

it is for 5 minutes, once around the block, or for a set distance, just

do it. Once it is done you can better assess how to improve your

next run. An added bonus is you can use the time or distance from

or long, or even better, one more minute or a slightly longer distance.

SELLING ONESELF SHORT

to talk yourself out of doing something? You see someone else

do something, play a certain way, accomplish something, and you

immediately talk yourself out of ever trying to achieve the same goal.

Why? Can you achieve it? Yes. Will you? No. Why? Because you

already told yourself you cant! Henry Ford said, Whether you think

reason, be sure it is not just an excuse. More than likely you wont

Often, we tend to see how far we are from the goal, or how much more

we have to do to reach the goal and we think it seems insurmountable.

That is not the case. Skyscrapers are built from the ground up, one

row of bricks at a time. There is a huge gap between the starting

point and the end goal. The time is going to pass anyway. We must

make the most of the time, the days, the workouts, etc in order to

move closer to the goal. It is a process and not a one-shot deal.

Clear the Roadblock:To see things as possible, we must shift our focus from where we want

to be to what we can do right now. Focus only on the work you can

do today and do that work to the best of your ability. In the example

of running a marathon, todays effort might mean running just down

the street and back. Is that a marathon? No, but it is 100% of the

work that needs or can be done today. That is progress. The goal for

over time will lead to accomplishing the goal of running the marathon.

Stay focused on what can be done today, and do it.

MAKING MOUNTAINS OUT OF MOLEHILLSWe all have bad days. You overslept, were late for work, forgot to do

something, had an argument, any myriad of scenarios or interactions

that did not go as planned or expected. However, it doesnt mean

it should become the excuse of the day and let the rest of the days

plans slip away. Keep things in perspective. It is a moment, an hour,

an interaction. It does not predict the rest of the day and what youcan or cannot accomplish.

Clear the Roadblock:Put bad moments in perspective. Do not allow it to rule your day.

Put it in its place and then consciously choose to do things to stay

on track and keep your commitments and schedule for the rest of the

be successful and productive still. Having a bad day at work is not

an excuse to not get in a workout later in the day, or skip your healthy

meals in favor of a free for all eating binge. It is an easy excuse to

use, but to reach your goals it is better to refocus and then decide to

move forward with the day and still be successful.

is not the physical, actual work, but in keeping our minds focused and

positive and knowing that we can achieve whatever we seek out to

do. The mental aspect is perhaps the most important piece of the

equation, and one that often gets overlooked. Make a conscious

effort to recognize some of the mental roadblocks mentioned aboveand work to adjust your thinking as you catch yourself in those

moments. With an improved mindset, better results and work ethic

are guaranteed.

Feel free to catch up with me online on Facebook at www.facebook.

com/frankgigantenaturalpro. If you want to continue this discussion,

I encourage you to email me at: [email protected].

If you want even more hands on help or detailed plans check out

my online coaching site and

lets work closely together to keep you on track and moving forward

throughout this year.


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TAKINGINTENSITYTO A WHOLENEW LEVEL

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our teammates put it: "If you're not an eyes-watering, snot-running,

drooling mess at the end of a workout, you didn't do it right." To "do

it right" often includes augmenting a sound nutritional program with

supplements. Maintaining a perfect diet (which IS important) isnt

always achievable for an athlete with operational constraints or an

accelerated training regimen.Functional and tactical athletes need lean muscle mass, explosive

strength, and power for sudden, high-stress, high-performance

situations. We are proud to deliver the highest quality supplements

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OUR MISSIONFounded by a former Navy SEAL and a group of hardcore function-

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PRODUCTS?Special operators and those who train at ultra-high intensity require

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program with supplementsunless you have the time to delicately

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Weve found that NONE of the existing products on the market

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So when we created the INTENSITY line of products, we focused

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Founder and CEO, PerfectFitness

---------------------------------------------------------------


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20/64


Training and lifting weights is in my blood.

Growing up in rural eastern Ohio, I watched

every day as my Dad came home from his

shift at the local steel mill and headed out to

our detached unheated garage to pump iron

and hit the heavy bag. In the summertime

he would teach football players from the local

high school how to lift weights in our gym.

Needless to say, I couldnt wait until I was

old enough to get started. I remember him

showing me the ropes at age 12 and I was

instantly hooked.

my undergrad degree at Ohio State. I opened

training style is patterned after that same

blue collar work ethic that I learned in Dads

garage. Often times people get too caught

up in rep schemes, exercise fads, etc. when

the real keys are consistency, intensity and

toughness.

DUSTINMYERS

QUICK STATSHEIGHT

5'9"

WEIGHT

165

LOCATION

Pataskala, OH

ON THE COVER

Co-founder andowner of theOld School Gymin Pataskala, OH

www.corypiehowicz.com


21/64



22/64


PROFILE

M

on myself to bounce back faster then the average, and

looking back I had unrealistic ideas of what the journey would look

like and the changes my body would endure. I had stayed active

of the time, I let myself indulge more then I normally would. Over

that time, I gained almost 50lbs and was determined and excited

to start the process in getting my body back to where it once was!

I had transformed my body with a 35lb weight loss once before

so I knew I had the tools and could do it once again. What I didn't

realize is that loosing baby weight is a much different ball game

and takes more time and patience as your body starts to heal from

the inside out. It takes 40 weeks to grow the baby so it it is likely totake just as long to shrink back.

are getting a minimum of 6 hours of sleep in a row, hitting the

gym too hard can actually stall your progress. Walking and light

workouts are plenty enough and spending that time to just really

enjoy and soak in the experience of your little one is more import-

ant. As soon as I started getting more sleep is when I noticed a

dramatic difference in both my nutritional self control and physical

energy. When you,re over tired, you will naturally start to crave

sugar and carbohydrates while your body attempts to get more

nap instead.

Nursing increased my appetite, so if you have chosen to go that

Tasha Walls

POSTPARTUMJOURNEYroute, or not, it is important to fuel your body with the right combi-

nation of whole unprocessed foods including lean meat, fruit and

veggies, complex carbohydrates, healthy fats and a ton of water.

My advice during this period of time is to be gentle with yourself

and really listen to what your body is telling you. Ease into exercise

and TRUST THE PROCESS. It can

and it will get back to where it once was.

During my journey I also learned that be-

cause my life is different now, my routine

looks different as well. Some weeks I got

3 workouts in rather then 6, but staying

positive and just doing my best every sin-gle day is what got me

through. my priorities

have also changed in

the way that a 6 pack

isn't at the top of my

list anymore and I am

ok with letting myself

have some treats here

and there in return for

slower progress. It's all

about whatever works for YOU.

If you can accept your body and release any

self doubt, while at the same time doing what

you can to improve it, your journey can be

peaceful, exciting and inspiring. There will be

moments of feeling defeated, and in those times

of frustration over what your body looks like

on the outside, bring your attention to all the

beautiful qualities you have within and know thatit is your thoughts that create your experiences.

There will be cycles of rest, dedication and

celebration and it is important to know that the

version of your best will vary from day to day

and that you won't be at the top of your game

perfect balance and knowing that youre on the

way to positive change.

It took me one full year to completely reclaim

my body back to where it once was, but there

were small improvements every month. If you

focus on the small improvements, time will go by

faster. Looking back, it would have been nice to

spend less time worrying about getting back into

shape and more time being in the moment and embracing every

little snuggle. I have learned from that going forward and have now

been able to truly appreciate the fact that I created another human!

I get to teach my son how to live a healthy and happy lifestyle by

leading by example and when I focus on how much I love him, it

makes it that much easier to love myself and feel comfortable in

my skin. I have more respect and appreciation for my body now

then I ever have and I just want women to know that you can have

any body you desire with enough patience, determination and

knowledge. not only can you get your pre baby body back, but it

can be even better!


23/64


- Marilyn Monroe.

This is one of the most beautiful quotes ever uttered by Miss

Monroe, and its especially touching because it comes from some-

one that spend much of their adult life as a star in the form of a

celebrity. We all deserve to have our time to shine, and its a matter

of taking the opportunities that are granted to us to show what we

can do. It speaks to the imbalance of attention given to only the

best and brightest among us, even though we all have something

to say, a talent to behold, and a spotlight that we deserve. More

inspiration at www.JoltOfJNL.com

Sensual Sweet PeaPlush Pear

Passion PlumeriaOriginal Scent

ensua weet eaPlush Pe

Share Your Beauty


24/64


StayHealthyFOOD

Grilled Halibut with Cilantro

Darla Leal, LCPT

Grilled Halibutwith Cilantro

INGREDIENTS:

1 lime (slice into wedges)

Minced garlic (in jar to equal 3 cloves)

Sea salt to taste

Fresh black pepper to taste

cup fresh chopped cilantro

2 tablespoons extra virgin olive oil

1 lime cut in half for juice

2 tablespoons organic butter

GRILL PREP:

HALIBUT FILLET PREP:

Place halibut on large serving dish and squeeze

season with salt and pepper. Place halibut on grill

and set timer for 5-minutes cooking time per side.

CILANTRO SAUCE:

On stovetop, heat olive oil in skillet on medium heat,

add minced garlic and cook for about 2 minutes.

Add organic butter and squeeze the juice from one

whole lime into the pan. Add fresh cilantro, cook and

and serve.

---------------------------------------------------------

SIDE BAR: EAT FISH FOR FITNESS

source of Omega-3 fats and essential nutrients. Its

a rich source of phosphorus, vitamins B6 and 12,

magnesium and vitamin A.

Halibut is nutrient dense and low in calories at 220

fatty varieties is recommended for improved heart

health, decreased hypertension, and weight loss.Halibut is also a lean protein source for muscle

always prepare grilled or baked and not fried.

It is simple to prepare, quick grill time, and tastes

to your diet.


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26/64


TRAINING

By: Eric Broser

VARIATIONTO BEATSTAGNATION

Ask yourself this question:

mirror and decide if you look very much different than you did six months ago. Have you gained any

the answer is yes, then you are on a good path and should continue doing what you have been until it

zero gains but relentlessly doing the same things over and over, hoping for a different result. You know,

its funnyI see so many people in the gym that look exactly the same every year. They are always doing

maybe they are. Maybe mediocrity and complacency rules their lifebut not mine! I go to the gym with

only one goal in mind every day, and that is to continually push for the next level. If I look good today, I

tools! So, if you feel the same as I do, and you have been stuck in a rut, then lets look at a few ways to

light a new spark into your training

OUT WITH THE OLDIN WITH THE NEWThis is perhaps the simplest way to use variation to

beat stagnation-changing exercises! I know, I know,

you are very comfortable with the movements you

use right nowbut are they producing results?

Remember that the human body is a brilliant

machine that learns to adapt to almost anything

thrown at it repeatedly. If you do not regularly

change angles, grips, patterns of resistance (free

weights vs. cables vs. machines), your muscles will

in order to move the weight. Not good!

WHY IN SUCH A HURRY?

The majority of trainees out there are overly con-cerned with the amount of weight that is on the bar.

not at the expense of properly working a muscle.

Simply getting a barbell from point A to point B is

not going to necessarily facilitate muscle growth.

When you become too obsessed with looking like

usually suffers is form. Generally, the weight is li fted

and lowered too quickly so that momentum can be

utilized in order to keep the bar moving. However,

this is only serving to challenge your joints, not

your muscles. A much more effective way to train

is to lift more slowly, especially during the eccentric

(negative) contraction. Try a lifting tempo of 4/1/2

(4 second negative/1 second pause at stretch/2

second positive), at least for some exercises, and

I bet you will feel a burning sensation in your target

muscles that you have never experienced before!

if you are willing to leave your ego at the door you

will be rewarded with a lot of new muscle.

RETHINK A REP

picture simply lifting a weight up and down, or

down and up. But who says that this simple pattern

while you should get a little more creative, which

will serve to not only stimulate your mind, but

also your muscles. Remember how I mentioned

stressors that it is forced to deal with repeatedly?

Well, there certainly is nothing more repetitive

than a repetition! So, rethink a rep, and make your

muscles face something they are not used to! This

might be just the jolt you need to break through a

training plateau! Here are a few examples:

1 and reps: Pull or push the weight

if you were doing a bench press, for example, you

would lower to your chestpress the bar way

then lower to your chestthen press to the top.

rep followed by rep, such as with a leg extension

(squeeze to the toplower wayback to the

toplower all the way). This technique provides

a tremendous pump and burn!

Eccentric/Concentric Pauses:With these you will actually stop the repetition in

the middle, either during the positive or negative

portion of the rep. Using a BB curl as an example

curl the bar way and pause in this position for

2-3 seconds. Then complete the range of motion

and lower to the start position. For an eccentric

pause, you would curl to the top, lower way and

hold this position for 2-3 seconds before lowering

to the bottom. Real hardcore lifters might even

attempt reps with both concentric and eccentric

pauses in a single rep! Trust me when I say, these

5/5/5 reps: You may have heard of 21s, which

is a technique that some bodybuilders will use for

BB curls, however, I like using a 5/5/5 sequence

exercisesnot just curls. In case you are a novice

and have no clue what I am talking about, let meexplain 5/5/5s using the leg press. First you will

from the midpoint of the rep to the top. Finally its

time for 5 full-range, quad-cramping repetitions.

That = 1 set of 5/5/5s. I utilize these quite often,

but especially when I want to give my muscles a

good kick in the ass.

*WEBSITE: www.b-built.net

*INSTAGRAM: @coachericbroser

*FB: www.facebook.com/coachericbroser/?fref=ts


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By: Heidi Cannon

CARROT CAKE

DONUTS

DONUT

2 scoops Plain & Simple Quattro Protien

1/2 cup coconut milk

3 cups cooked carrots

2 packets of truvia sweetener or sweetener of choice

1/3 cup crushed walnuts

1 tsp. baking powder

2 tsp. vanilla

3 tsp. cinnamon powder

FROSTING1/4 cup ricotta cheese

2 tbsp soy butter

1/2 cup low fat cream cheese

2 tsp. organic icing sugar

METHOD:

In large mixing bowl blend all dry ingredients and set aside. Cutcarrots and boil in water until tender. Drain water and blend car-

rots into a puree form. Slowly fold in dry ingredients. Pre spray

donut baking sheet and scoop mixture into donut trays. Bake at

350 for 25 -30 minutes until golden brown or tender with a fork.

Let cool on baking rack before icing.

TOPPING

then slowly fold in butter and remainder or ingredients. Place in

fridge for 10 minutes to slightly chill before icing donuts.

Add sprinkles if desired.

Makes 8 donuts each donut approximately contains:

Cals- 213 Carbs- 16.5G Fats-7.6G Protien-11.3


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HEALTH

Editors note:I am so honored to have Abby Sayler

share her expertise with the readers of Natural Muscle. I

have known Abby for over 25 years and she has always

been my go-to health and nutrition expert. Her vast knowl-

edge has helped me and countless others many times

over the years. Abby opened Abbys Health and Nutrition

store in Tampa, Florida, nineteen years ago where she

continues to educate her clients and offer the largest

variety of health and nutrition products in the area. People

travel from all over the country to consult with her, as well.

Do you have a question for Abby? Send your inquiries to

[email protected] also offers free consultations.

Please call 813-996-6999 to make an appointment.

And visit abbyshealthandnutrition.com to read their highly

informative magazine!

Expert Advicein Health and Nutritionask ABBYBy: Abby Sayler

I have been experiencing fatigue and a general

inability to maintain my normal exercise levels for

some time. I have some concern it is low ferritin

levels. Is there anything you cold recommend with-

out a doctors diagnosis of low ferritin levels. - Lee

Hi Lee,

Yes we have products that will raise your ferritin levels. If you are

anemic from low iron or low B12, you will feel fatigue. Fatigue alsooccurs with adrenal exhaustion.

Sincerely, Abby

Do you sell a hormone replacement supplement for

women that are post menopausal? - Barbara

Dear Barbara,

Yes, indeed. I have herbs and supplements to balance your

thousands of my customers!

Sincerely, Abby

My 13 month old baby has

been constipated for a

couple of weeks, and her

doctor suggested that I

give her Miralax. Could you

e eee

natural laxative that would

be safe for a baby of this

age? Thanks for your help!

- Julie

Dear Julie,

A buffered Vitamin C is a great

way to relieve constipation. An

age appropriate probiotic may help

with gas.

Sincerely, Abby

Good evening, I am a 33 year old male who was

just diagnosed as mild Bi-polar. I am a little leery

about taking heavy medications such as lithium

and other altering drug. Do you have any sugges-

tions on natural or holistic approaches that can

help ease my manic urges due to a chemical im-

balance. Thank you for your assistance and I look

forward to hearing your advice. - Patrick

Dear Patrick,

I have helped many of my customers overcome neurotransmitter

imbalances. Omega Mood by Country Life is wonderful! Also, look

up Lithium Orotate information under Dr. Jonathon Wright. Great

stuff! http://tahomaclinicblog.com/lithium-the-misunderstood-mineralpart-1/

Sincerely, Abby

Hello. I was in your store, probably about a year

ago. I saw some shampoo that helped with hair

loss. I have had 4 babies and have some thinning

either from that, or just from getting older (I

am now 36). I am wondering if the shampoo is

still available and what it was called? My husband

would be interested as well, as he is in his early

40s and is seeing some thinning of his hair on top.

Thank you for your thoughts. - RoseHi Rose,

If your hair loss is due to genetic DHT accumulation, I recommend

Vive Restorative Shampoo. Typically hair loss occurs with low

thyroid. Have you had your thyroid panel done recently?

Sincerely, Abby

I am looking for about

a 30-40 day detox diet

plan. I plan on sticking

strictly to juices. I do

not have a juicer so I

must purchase my juic-

es. I need to maintain

some type of nutrients.

Do you recommend any

juices that you carry?

Thank you for your

help. - Dan

Hi Dan,

My favorite shake is Perfect

Food Raw Organic Green Su-

Life Time which makes it delicious! We carry many organic juices

and we juice organic only veggies here in our cafe.

Sincerely, Abby


29/64


SS O


30/64


By Bernadette Schimnowski Rosen

Photos by: Ed Johnston, Rick Schaff, Thomas Oed

TRI-FITNESS HALL OF FAMECLASS OF 2016Each year, the Tri-Fitness Challenge organization inducts new members into its Hall of Fame. The

prerequisites for the Hall of Fame are that they have been involved with Tri-Fitness for 10 years and

have made an impact on the sport. In the sport of Tri-Fitness, the athletes compete in the Obstacle

Course, Fitness Skills (Box Jumps, Bench Press and Shuttle Run), Fitness Routine, True Grit

Challenge and the bedazzling Grace and Physique event. Thus, the following athletes are not only

Brandy Goddard The former Oklahoma State cheerleader and track athlete was the 2012 Tri-Fitness World Challenge overall

champion. She has placed in the top 3 at several world challenges and has recorded a 54.25 seconds on the obstacle course.

Kelley Paz The former Tampa Bay Buccaneer cheerleader has placed in the top ten at several Tri-Fitness World Challenges and

has placed well each time with her Fitness Routine. Kelley has run a 59.94 seconds on the obstacle course.


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Charisse Rivers-Smith The University of Florida

graduate has been involved with Tri-Fitness since 2002. Shehas placed top ten and numerous events and has helped out as

a judge, timer, etc. at all the events which she has not competed.

Reesie is also known for her appearance on the reality show Fear

Factor. She has run a 52.28 seconds on the obstacle course.

Connie Knott The former Mississippi State University

cheerleader was the winner of the overall 2010 and 2011 Tri-

Fitness World Challenge as well as the 2007-2009 National

Challenge. She holds the 2ndfaster time on the obstacle course

with 46.75 seconds (world record 46.72 seconds).

Dottie Lessard-Brownsberger Dottie started competing in Tri-Fitness in 2002 and has been active ever since. Despite

fall of 2015, Dottie passed away.

Gina Raines

national events. She has won the Tri-Fitness Fitness Routine and has recorded a 52.63 seconds on the obstacle course.

Pamela Forrest The former Chicago native and Florida athlete won the 2008 Tri-Fitness Nationals. In addition, she has

recorded a 50.59 seconds on the obstacle course.

TRAINING


32/64


TRAINING

by Kyla Gagnon

Photo

byNoelDaganta

Your core is the foundation of your health.

The root of your strength. Your POWER SOURCE if you will.

-

tion. It simply wont stand...not for long anyway.

Your CORE is more than just your Abs

Your core refers to almost every muscle in your torso, of course not including limbs.

Your core is responsible for your stabilization, the place where

force from one extremity can pass to another.

A strong core is responsible for all functional strength moves such as squats, deadlifts, push ups, overhead press

to name a few. Simple acts like getting up from a seated or laying down position requires a strong core, and as

we age the simple things become much more important and so strengthening your core is an excellent place to

start.

Here is a quick test you can do at home right now to evaluate

where your core strength is.

Another great test is the PLANK test. Can you hold a plank from your elbows and toes for 60 seconds? Again no

sway back, belly button pulled in towards the spine. Shoulder blades remain pushed slightly upwards towardsthe ceiling, almost creating a gentle rounding in the upper back. Your torso should remain neutral without raising

your hips.

Spend 5-10 minutes on your core 3-4 days a week to gain some strength, and watch the rest of your lifts or daily

activities improve along the way.

Your coreYour POWER SOURCE

PLANK Anywhere!Performed properly, the plank is targeting the muscles DEEP in the abdominal wall.

The transverse abdominals

These are your SIX PACK AB muscles, these are the muscles we want to strengthen

in order to build the beautiful six pack which sits just beneath the tummy skin.

Not only are you building a stronger abdominal wall with a plank, you are strengthen-

ing the muscles in which protect your back and your spine. You are toning your arms

and shoulders with a plank as well.

The proper execution of a plank looks like this:

Begin on your belly with your elbows placed under your armpits with your shoulders

directly on top of them.

Much like a push up, you will be driving force through your toes, focusing on nothing

more than breathing and holding your core tight.

down. Think of your belly button having a string attached to it, being pulled through

your body up to the ceiling. This enables you to tuck your belly in and tighten your

abdominals effectively.

Another way to ensure you learn to properly activate your transverse abdominals for

gently. It doesnt take much to activate the tranverse abdominals at all, and this

technique will teach you how to do it, until you get to the point where you will be able

to do it without touching them.

Jesse

Hladyphot

o


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COVER STORY


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W

mind when you think of gaining size and strength?

Probably heavy compound movements. What do you

picture when someone mentions a training protocol to improve

monotonous hours spent on a treadmill or bike.Although heavy lifting and cardio training are the standard

weapons in your arsenal of gains you are doing yourself a

disservice. Its time for you to take a serious look at the classic

bodyweight movements as an essential supplement to your

weightlifting. Many lifters include these exercises, but as more of

an afterthought - a few sets of push ups or pull ups for a warm up,

or a few sets of body squats on a de-load day. For years I have

utilized body weight exercises as a key component of my training

regimen alongside heavy weight training and cardio. Im not

talking a few repetitive sets here and there - I utilize full workouts

comprised only of bodyweight exercises as either a second

workout of the day or my primary workout on a busy weekend

when I cant make it into the gym.

Sowhat are the benets?

Bodyweight Exercises (BWE) require the use of your core and

many other secondary muscles to stabilize your body during themovement. Think of a pull up contrasted with a lat pull down. I

love lat pull downs but you are essentially anchored into position,

where as during a pull up you must use your abs, lower back and

glutes to stabilize your body as you pull (unless of course you

of your core muscles during BWE builds that real world strength I

yourself hanging for dear life off of a rooftop.

Not only do the majority of BWEs utilize and build core strength,

but the most effective core exercises themselves are bodyweight

based. Im not talking about your traditional crunch variations,

most of which are isolation movements for the abdomen and

have little value when it comes to strength training. From a

weightlifting perspective, the most important role of the abs is to

provide stability for the torso during heavy lifting such as squats

and deadlifts. Compound power exercises such as ab wheels,

ring lay outs and planks build stability and recruit all of the various

the abdominals.

joints and give your body a break from the heavy pounding of

weights. I typically lift each muscle group fairly heavy 1-2 times

per week, but I am able to get another pump in at some point using

BWEs. My body can handle 2 heavy back workouts plus another 2

pull up routines during the same week - but if I tried to do 4 heavy

weight routines that targeted my lats I would probably be sore and

injury prone. Heavy squatting takes a toll on your lower back,

knees and hips, so a good way to get an additional leg workout in

for the week is 15 minutes of continuous body squats or walking

lunges. All gains, no joint pain.

Some people would be quick to point out that they would

to the high number of reps they are capable of. This is where I

encourage you to get a little creative and think outside the box.

By: Dustin Myers

COVER STORY

BODYWEIGHT BEATDOWN

From the Old School Gym

www.c

orypiehowicz.c

om

Here is an example of one of my 100 rep staples: are extended out in front of you Keeping your elbows up curl


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so you wont be able to put on mass or increase strength the

old fashioned way by lifting heavier. However, by utilizing and

increasing the Time Under Tension (TUT) for each rep you will be

amazed at the amount of progress you can make.

Here is a great routine where I utilize a 5/5/5 TUT + 5-10

additional reps on each set. 5/5/5 TUT denotes the pace of

each rep - 5 seconds on the eccentric (lowering) portion of themovement, 5 seconds isometric (pause) contraction at the bottom,

then a 5 second concentric (the way up) movement. Each rep

lasts 15 seconds total. Once you have completed 5 super slow

reps, complete 5-10 additional regular pace reps.

TIME UNDER TENSION***Each set is 5 reps of 5/5/5 tempo + up to 10 regular reps

A. Superset: 3 sets

Split Squats (each leg)

Pull Ups

Dips

B. Superset: 3 sets

Squats

Underhand Chin Ups

Narrow Push Ups

C. Superset: 3 sets

BW Skull Crushers Single Leg Glute Bridge (each Leg)

Single Leg Calve Raises

D. 6 minute Plank

e r erestart with Bulgarian Split Squats

utilizing 5 TUT reps plus an additional 10 regular on each leg.

Once you have completed both legs, transition immediately to pul

ups, following the same rep scheme. Follow suit on Dips then rest

1 minute before starting the next round. Complete 3 sets.

The second supersetis 3 rounds of Squats, Underhand Chin

Ups and Narrow Push Ups. Make sure when holding the bottom

(isometric pause) position of the squat to keep your chest up and

in good position.

The third supersetis 3 rounds of Bodyweight Skull crushers,

Single Leg Glute Bridge, and single leg calve raises. When

performing BW Skullcrushers, place your hands on either a plyo

your head to the back of your hands. The lower the box (and the

will be. Close out this workout with the ultimate TUT core workout,

a 6 minute static plank. Switch to side planks when necessary, but

try to make it the entire 6 minutes without taking a break.

ONE HUNDRED REP COUNT DOWNWhile the TUT bodyweight routine is more geared toward gaining

size and strength, I also utilize BWEs for conditioning. One of

my favorite ways to get a great pump and send my metabolism

thru the roof is using the 100 rep method. The 100 Rep Method

is pretty simple - pick an exercise and do max reps for as many

sets as it takes to get to 100 total. The goal is to complete 100 of

each exercise (and the entire workout itself) as quickly as possible.

Here is an example of one of my 100 rep staples:

100 Box Jumps

100 Pull Ups

100 Dips

100 Lunges

100 Chin Ups

100 Push Ups

100 Ab Wheels

Remember to complete 100 total before moving on to the next

sooner. There are different strategies you can apply - doing 10

x 10 with minimal rest, 4 x 25 with longer rest between sets, or

simply max effort on each set - and each

one will give you a completely different

workout. This routine is perfect for an

heavy session earlier in the day.

RING WORKAnother tool that I have used over the

years to dramatically improve my overall

strength and stability is gymnastic rings.

Because of their unstable nature, doing

any regular BWE on the rings recruits

numerous muscles to stabilize and holdposition. Gymnasts are some of the

strongest, well built athletes in the world,

and after doing this workout, you will

see why.

A. superset: 3 sets

Ring Dips - 10

Ring Row (Wide overhand grip) - 10

B. Superset: 3 sets

Ring Push Up - 10

Ring Row - Neutral Grip - 10

C. Superset: 3 sets

Ring Skull Crusher - 5-10

Ring Curl - 10

D. Superset: 2 sets

Ring In & Outs - 5 each side Ring Lay Outs - 10

Ring L-Sit Hold - 10-20 seconds

For all of these exercises, set the rings

at a height that you can grab without

lifting your arms (just below your waist). During Dips, keep your

Rows involve laying underneath the rings with your feet in contact

with the ground as you pull/row your chest towards the rings,

keeping your body perfectly straight. To make the Push Ups more

challenging, try putting your feet on a bench or a plyo box. Similar

walk backwards until your body is at 45 degrees and your arms

are extended out in front of you. Keeping your elbows up, curl

your hands to your forehead, squeezing and keeping tension on

the biceps the entire time. The starting position of the in & outs is

the same as a push up. Slowly lower into a push up, but extend

one arm out while the other stays in. Think of this movement as a

hybrid between a push up and an ab wheel. Alternate sides each

rep. The lay outs are similar to an ab wheel or barbell rollout. Its

very important to keep your abs tight and dont let your hips sagas you extend your arms out. For the L-Sit, start in a dip position

then slowly raise your legs out in front of you, pausing at the top. A

good starter version is to hold the position with your knees bent as

if you were sitting in a chair.

Hopefully now Ive changed the way you think about body weight

movements and they will no longer be an afterthought in your

strength program. When utilized regularly, these workouts will help

you become stronger, leaner, and more well rounded athletical ly. If

you would like to see a demonstration of technique, I have posted

form videos of each workout on my YouTube page - make sure

to subscribe to oldschoolgymOH, and be sure to follow me on

Instagram @coachmyers_gutcheck for daily motivation and unique

training ideas.


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FOOD

1-Cancer Fighter.

Cancer is a word that scares almost everybody. Its affected so

many of our lives and we must take a stand against it. Eating

have been shown to reduce the risk of certain cancers, including

cancers of the mouth, skin and prostate. This is due to the unusual

-

more, a 2007 study in the journal Seminars in Cancer Biology

found that the phytochemicals in avocados encourage cancer cells

to STOP growing and die. If that doesnt make you run to the clos-

est farmers market, then I dont know what will. Adding just a half

2- Avocado boosts immune function

22 amino acids that we need to stay healthy theyre a veritable

powerhouse for keeping illness at bay and energy levels high.

They also contain Glutathione which boosts your bodys immune

system and keeps your nervous system healthy. Not to mention,

when working out, our bodies are put under stress, this in turn can

affect the immune. Adding avocados into your diet will help build

the immune and protect it each day!

3- An Avocado Has More Potassium

than a Banana.

lets face it, bananas are known for their potassium levels but,

the avocado has them beat! A single avocado has 975 milligramsof potassium while a banana, delivers just half that, with 487

milligrams per large fruit.

Botanically speaking, the avocado is the fruit of the avocado tree,

same as the banana. And while culinary speaking, many of us are

more familiar with the avocado as a savory food, in some coun-

tries, such as Brazil, avocado is traditionally eaten sweetened, as

a dessert. All the while containing high levels of potassium that are

much needed for athletes who sweat daily and need electrolyte

replacement. Before picking up a chemical laden sports drink, try

consuming foods pre and post training such as the avocado!

4- Glowing Skin

We all know good fats help promote healthy looking skin, but the

combo helps keep skin nourished and glowing. According to the

Linus Pauling Institute at Oregon State University, an avocado and

B12 cream may be useful in treating psoriasis! In addition to that

amazing information, when adding good fats into the diet such as

mono and polyunsaturated fats, skin textures have been known to

change to more supple and less dry textures. You can even make

an avocado mask by mashing a half an avocado in a bowl and

applying to the face as you would a mask. Let the avocado mask

sit on the skin for 5 minutes and rinse.

5- Osteoporosis prevention

We all need to protect our bones, especially women as we age.

Avocados may have the answer to the key nutrients that we

need to absorb all other nutrients! Half of an avocado providesapproximately 25% of the daily-recommended intake for vitamin K,

a nutrient that is often overlooked, but which is essential for bone

health. Vitamin K is often overshadowed by calcium and vitamin

D when thinking of nutrients important for maintaining healthy

bones, however, eating a diet with adequate vitamin K can support

bone health by increasing calcium absorption and reducing urinary

excretion of calcium. In a nut shell, without K we cant absorb the

much needed vitamins we need for strong bones!

6- Heart Health

-

healthier heart! Although there are many heart healthy nutrients in

avocados, one that takes the cake is Beta-sitosterol. This nutrient

helps to maintain healthy cholesterol levels. Research studies

suggest that the intake of avocados may enhance antiatherogenic

properties of HDL cholesterol, which helps in protecting your heart

hypertension. Potassium is a vasodilator, which relaxes the tension

of blood vessels and arteries, thereby reducing the chances of

clotting, heart attacks, and strokes.

When you think of fruit, especially a berry, an avocado might not be the rst that comes to mind!

But, in fact this delicious green is exactly that! Nicknamed the alligator pear for its shape and outer texture, the avocado is a powerhouse of a fruit!

Packed with nutrients and a super creamy avor, the avocado is gaining popularity and ending up in everything from salads

to toast toppings. The versatility alone is a reason to love them, but that doesnt even scratch the surface of how amazing they are

for our bodies. So what, exactly, makes this pear-shaped berry such a super food? Lets nd out!

AVOCADO;

the Worlds Fittest Fruit

By SJ McShane


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7- High in Protein

Whether you are a meat eater or vegan, avocados pack a protein

punch! Unlike many other fruits, an avocado actually contains mus-

cle building protein that is perfect for post workout nutrients. The

actual amount of protein depends on the size of the fruit, but about

100 grams of avocado contains 2 grams of protein. Add some of

and let the recovery begin!

8- Avocados can help lower cholesterol

Prevention is key and thanks to avocados monounsaturated fatty

acid content, studies have shown that avocados can help lower

cholesterol. A 2015 study by the American Heart Association

showed that an avocado a day was an extremely powerful tool in

the reduction of bad cholesterol. This, in turn, makes avoca-

Oncology Dietician at Cancer Treatment Centers of American at

Midwestern Regional Center.

9- Good Fats

Somewhere along the line fat has gotten a bad rap, and that needs

to change! Well, avocados are here to say that we need their fat,

good fat that is! Fats such as monounsaturated fats are shown to

reverse insulin resistance and regulate blood sugar levels, avoca-

dos and avocado oil are some of the richest sources of monoun-

saturated fats (MUFAs) in the world! MUFAs are the main dietary

form of fat in the Mediterranean Diet, which for decades has beenlinked to protection against heart disease, cancer, cognitive decline

and many other disorders. This is great news for those looking to

10- High Fiber Content

stabilize blood sugar levels, facilitate proper bowel regularity and

maintain proper weight control. Fiber also helps reduce cravings

craving in check!

11- An Avocado a day keeps the Doctor

Away

Vitamins are everything with it comes to optimum health. With

that said, water-soluble vitamins B and C are not stored in your

body, and we need them desperately. This means that you need

to replenish them every day. Thankfully, avocados are one of

the better vitamin C foods and sources of B vitamins out there.

12- Anti-inammatory Agent

such as rheumatoid arthritis, osteoarthritis and even caner.

phytosterols, carotenoid antioxidants, omega 3 fatty acids and

polyhydroxolated fatty alcohols. There are the good guys that

diseases and promoting sound health.

With all the fantastic things an avocado does for our bodies, we

cant stop there. Here are some more fun facts about avocados!

AVOCADO FUN FACTS:

1.Avocados contain the 18 amino acids required to form

than are proteins found in meat.

2.

absorption of nutrients.

3. -

triglycerides by 20%.

4.Avocados contain 35% more potassium than a banana

does. Potassium is important because it regulates blood

pressure.

5.Avocados provide the lutein necessary to protect you

from age-related eye degeneration.

6.

and/or treat rheumatoid arthritis.

7. -

vascular system and protect against prostate and breastcancer.

8. Vitamin B6 and folic acid control homocysteine levels

high quantities of homocysteine are linked to an in ceases

risk of death from heart disease

9. The avocado 80 varieties, HASS is most popular. They

also rank among the lowest of all fruits and veggies for

pesticide use.

10.

11.Avocado stems tell you when theyre ready. If youre

looking for a perfectly ripe avocado at the store, you can

and if they feel fairly soft without being overly squishy, in-

spect the stem area. The area just beneath the stem, if you

wiggle or remove it, should be pale green white meansits under-ripe, and black or brown means its over-ripe.

HOW TO PEEL AN AVOCADO

Cut the avocado lengthwise. Hold both halves and

twist them in opposite directions until they separate.

Remove the seed and cut each of the halves length-

wise into long quarter sections. Using your thumb

quarter and peel it off, the same way you do with a

banana skin.

PROFILE


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welcometoMYWORLD

PROFILE

Kristin Vermillion

To contact Coach A

[email protected]

www.jwathertonimages.com

STATS:MARITAL STATUS:Married for 14 years!

CHILDREN:None. However, we do have 3 in

the furry four-legged department.

EDUCATION: Bachelors and Masters Degree

from Florida State University in Speech Lan-

guage Pathology

AGE:39

HEIGHT:

WEIGHT: 133lbs

Last year at Lou Zwicks Fitness Universe, the talented

The more we talked, the more I respected her attitude; the

more we shot, the more I was impressed by her character.

Kristin needed to be in MY WORLD! Please read her

answers carefully as they reveal a love for her husband,

mention, this Florida native is stunningly down-to-earth,

an increasingly rare, wildly refreshing attribute in our ever

growing narcissist world. Youre going to like Mrs Vermil-

lion, I guarantee it!My Name is Coach A, Welcome to MY WORLD!

WHERE WERE YOU BORN?


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Born in Daytona Beach, Florida. Raised in Ormond Beach, Florida.

WHAT DO YOU CONSIDER THE GREATEST LESSON LEARNED?

To be grateful for every single day we have on this earth and with our loved ones. Good

health and being physically and mentally "capable" are gifts. Take advantage of everyday

and every moment, Life can change in an instant.

WHAT DO YOU CONSIDER YOUR GREATEST TRIUMPH(S)?

I think my greatest triumph is being an Army wife. This might sound silly, but its not for ev-

and adaptation for all of us and our extended family. Its something I know I agreed to fully

when Chad and I got married. I wouldnt change it for anything!

COMPETITION AWARDS AND ATHLETIC ACHIEVEMENTS?

I have participated in numerous sports and competitions since my college years, mostly for

fun and overall health.

Brown Belt in Taekwondo

NPC (National Physique Committee) Bikini and Figure Competitor in NC and SC

(placing 2nd and 5th for 2010, 2nd place for 2011)

FUP (Fitness Universe Pageant) Bikini and Figure National Competitor

(top 2 in 2011 and 2012)

WBFF Figure Competitor (2011 5th place, 2012 2nd place)

MuscleMania Carolina Classic 2011 Figure OVERALL Champion

Published in 2011 Swimsuit Issue of World Physique Magazine

2012 Overall Figure Title at the National Superbody (FAP) winning my PRO card

(Professional Status in the federation).

I continue to compete at the Pro level at National shows with Fitness America Federation

placing within the top 5 in 2014 and 2015

WHERE DO YOU LIVE AND WHAT DO YOU DO FOR A LIVING?

I currently reside in Tennessee. I am an instructor and trainer at NBalance Hot Yoga and

Fitness Studio.

I am also and Advanced Figure and Bikini coach for Cathy Savage Fitness.

IS THERE ANYONE YOU WANT TO THANK?

The person who really has to deal with my schedule and training is my husband, Chad. He

has been so supportive of me pushing my limits and seeing what I can do mentally and

physically. I thank him for not only supporting it, but being a part of all of it.

LAST MEAL?

Honey bar-b-que pork tenderloin and stir fry teriyaki cabbage, carrots, kale, broccoli, and

LAST CHEAT FOOD?

Wine and a large bowl of gnocchi with winter veggies and salmon. Maybe a cupcake or two

also. Ill never tell!

WHAT DO YOU SEE THAT IS GOOD IN FITNESS TODAY?

WHAT NEEDS TO CHANGE IN FITNESS TODAY?

Knowledge. Particularly about supplementation and nutrition.

WHAT IS YOUR PASSION: WHAT MAKES YOU TICK?

and really trying to spend time together when we have it. With being a military spouse, time is short and

uncertain, so trying to make time together a priority is very important.Go online to www.naturalmuscle.net

to read the in-depth interview.

Muscle Meals A G t W t St t th D !


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Muscle Meals

with Aaron Reed A Great Way to Start the Day!Ingredients:

6 Eggs

1 Squash

1 Zucchini

1 Yellow Onion

3 Small Tomatoes

1 Handful White Mushrooms

5 Leaves Romaine Lettuce

2 Green Onions

Limes

1 tbsp Coconut OilSpices:

1 tsp Salt

1 tsp Pepper

2-3 tbsp Garlic Powder

2-3 tbsp Cumin Powder

2-3 tbsp Mrs. Dash Lemon Pepper

Directions:

First clean and cut the squash, zucchini, and yellow onion and place in thecovered nonstick pan to cook on a med high heat. Next, add in the mushrooms.

Lightly season the food with salt and pepper but generously season with garlic

and cumin. Finally, squeeze the lime last. Stir all ingredients and leave covered

for approx. 8-10 Min. Stirring occasionally.

While that is going in a separate non stick pan melt 1 tbsp coco oil on a med

high heat. Add in 6 whole cage free farm fresh eggs and season heavily with

Mrs. Dash Lemon Pepper seasoning. After the eggs have cooked on one side

have been cooked and prepared garnish with sliced tomatoes and two green

onions.

Enjoy.

This is great example of Meal #2 on my plan according to my principles in my book,

A SuperNatural Lifestyle. This will allow us to utilize Beta Oxidation as our main metabolic

pathway increasing our energy production allowing us to burn fat while we eat.

Coconut Oil Benefts

Reduces risk of atherosclerosis and related illnesses.

Reduces risk of cancer and other degenerative con-ditions.

Helps prevent bacterial, viral, and fungal

(including yeast) infections.

Supports immune system function.

Helps control diabetes.

Provides an immediate source of energy.

Supports healthy metabolic function.

Improves digestion and nutrient absorption.

Supplies important nutrients necessary for good health.

Supplies fewer calories than other fats.

Promotes weight loss.

Helps prevent osteoporosis.

Is highly resistant to spoilage (long shelf life).

Is heat resistant (the healthiest oil for cooking).

Helps keep skin soft and smooth.

Helps prevent premature aging and wrinkling of the skin.

Helps protect against skin cancer and other blemishes.

Functions as a protective antioxidant.

www.coconut-connections.com/

Meal #2 or

Breakfast


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DR ZSCORNER


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Ars

en

ikS tu

dio

s

CORNER

Mimi Zumwalt, MD

Sports Medicine Specialist

Weighted vests have been utilized for numerous years

as a means of rehabilitation for injury or training for

usage by the general population. Recently, there is a surge of

wearing weighted vests by any and all active people

wanting, plus hoping, to boost burning calories.

Similarly, strength/conditioning coaches and high

performance athletes are always looking for different

ways to enhance performance as well. Military and

civilian recreational sports participants alike, have

to the body, seeking physical improvement while

exercising and working out. Over the past decade,

weighted vests have been used in research studies

as a tool to help prevent osteoporosis. However, be-

vest, just realize that with any other modes of using

training adjunct/equipment, there are both positiveAND negative aspects.

First of all, NOT all weighted vests are equal, in

both design and amount/adjustability of weights.

weighted bags, while others are made of l eaded ma-

terial. Fabric composition can be rigid or stretchable

type to better accommodate body contours. If you

use one with adjustable weight pouches, make sure

they are symmetric on either side before wearing.

The removable weights are usually pound, which

can be added into built-in slots incrementally up

to 20, 40, or even as heavy as 60 pounds. Prices

range anywhere from about $40 to over $140 or

more. Some models are unisex while other styles

around your waist.

So how does wearing a weighted vest work? Well,

positively load the spine and hip to help build bones,

better than just holding on to dumbbells. If worn

loosely, it could throw the wearer off balance and

cause joint injury. If a person is overweight or already

WEIGHTED VEST WORKOUTSWhat, When to Wear & Why

has lower extremity issues, it is not recommended to add more

weight to the body, which will contribute to 3-4 times excessive

load/impact on the knees causing problems.

Research studies have focused on older females wearing

weighted vests while walking/stair climbing, younger athletes

jumping, and sports participants warming-up. Results have been

mixed as far as building bone of the lower extremity; since it is

possible that the weight bearing/training exercises themselves also

add to bone density. What has been shown to be

effective, is the increased intensity and higher meta-

bolic rate during workout sessions, which translates

to burning 10-15% more calories. The weight of vest

worn must be at least 5-10% bodyweight to cause

using weighted vests seems to improve balance of

the involved subjects, thus decreasing risk of falling

in geriatric women. As for females wearing weighted

vests during the warm-up, researchers found that the

amount of weight must be between 2% and 8% body-

weight or heavier to improve leg power of up to 8%.

In summary, wearing a weighted vest of 5% body-

weight or more while warming up can help increaselower body muscle strength, possibly increase bone

density, and raise metabolism thus will burn more

calories. Do choose the type/style of weighted vest

-

ably. The type of vest having removable weights is

more versatile, allowing incremental increases thus

controlling how heavy you can tolerate wearing it.

Just be careful not to add weights too quickly or too

much, so your body is able to adapt to the increased

load. Do realize that more is not necessarily better,

since too heavy of a vest will put added stress on

your joints and could cause damage. Also remember

that building muscle and bone on the body is limb/lo-

upper extremity, only the core and lower limbs. So if

you need to heighten the intensity of your workouts,

then purchase a weighted vest to wear while training.

If nothing else, the extra added load on your trunk

will force you to focus more on each physical task,and hopefully helps you to feel that much lighter and

more powerful when engaged in actual competition,


43/64


Vegan Pizza Anyone?


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Fit Gourmet StyleVegan Pizza Anyone?

By Danielle Singh, APCA

The Fit Gourmet

Shiitake &

RoastedPepperPizza

Ingredients:1 tablespoon olive oil

(plus a little more for drizzling)

2 garlic cloves, chopped

cup onion, chopped

6 ounces shiitake mushrooms, sliced

6 ounces roasted red peppers, choppedpinch

of sea salt

1 Ezekiel Sprouted Grain Tortilla*

cup tomato sauce, unsalted

2 ounces organic mozzarella cheese, shred-

ded and divided (or soy alternative is just as

yummy)

2 tablespoons fresh basil, chopped

Directions:1. Preheat broiler.

2. Heat olive oil in a skillet over medium-high

minutes; add mushrooms, red peppers and

sea salt; continue to cook for 5-7 minutes or

until mushrooms are tender. Remove from heat

and set aside.

under broiler until lightly crisp; be careful not

to burn the edges. Spread a thin layer of to-

mato sauce over tortilla and top with 1 ounce

of mozzarella, mushroom-red pepper mix and

sprinkle remaining mozzarella and fresh basil.

Broil again until cheese is melted and tortilla

is crispy.

Garnish with more fresh basil and red pepper

*Ezekiel 4:9 Organic Sprouted Whole Grain Tortillas (found in the organic freezer section) was inspired

by the Holy Scripture verse: Take also unto thee wheat, and barley, and beans, and lentils, and millet, and

spelt, and put them in one vessel, and make bread of it... Ezekiel 4:9

It was discovered when six grains and legumes are sprouted and combined, an amazing thing happens:

a complete protein is created that closely parallels the protein found in milk and eggs. Made from freshly

sprouted organically grown grains, there are 18 amino acids present in Ezekiel 4:9. Naturally avorful and

bursting with nutrients and is rich in protein, vitamins, minerals and natural ber with no added fat. Excellent

source of protein!

A healthy, low-carb alternative,

sure to satisfy those pizza cravings.


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R b i


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Remembering

MIKE BONDURANT

By: Neil Saffrer

On April 14th, 2016 the world lost a great man. Our friend Mike

Bondurant passed from this world after a brave 5 year battle

with cancer, which he fought like the true strong man he was.

I am sure that each of you reading this will have many of your

wonderful husband, father, son, grandfather, neighbor and friend.

Mike Bondurant was a veteran, a gym owner, a bodybuilding

contest promoter, an actor, an Emcee,

a salesman, an Iron Game collector and

historian, a writer, an environmentalist, a

knife collector and a great guy!

Mike grew up in Virginia and then

attended high school in Germany. The

son of a highly decorated Army veteran

he followed his dad Col. Ray Bondurants

footsteps and enlisted in the US Army

where he served in intelligence from

1958-1962.

After Mikes service he went to Yokohama

Japan where he met the love of his life,

his beautiful wife Tomi, they married in

1966 and had two beautiful daughters

Michelle and Misty.

Mike and Tomi lived in Hawaii from1964-1969 and Mike graduated from the

University of Hawaii. Mike had always

loved all things physical culture and while

in Hawaii he worked and trained at the famous Mits Gym (taking

over for Tommy Kono).

After moving back to the states (Delray Beach, Florida) Mike

Gym moved several time to bigger and better facilities but the feel-

ing was always the same, a family run gym, solid equipment, with

many pieces built by Mike (who took a welding class at the local

night school to learn how to build his own

natural muscle - june 2016

Documents