Fitness Rx for Women - April 2014

Rx inside PEEK ● BY

THE SCIENTIFIC APPROACH TO HEALTH AND FITNESS

FOR WOMEN

FITNESSRx TM

ELYSE BLECH MAN AN D JENNIFER BLECHMAN-TURNER

● YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

Get Bikini Ready for Summer! It might be hard to believe, but summer is right around the corner. That’s why it’s time to start preparing now by toning up, blasting fat and getting bikini ready! All you need is the workouts and cutting-edge diet and training tips all found in this issue. If you follow our advice and put in the effort toward achieving your fitness goals, you’ll be feeling confident this summer when you’re sporting those seasonal dresses and tank tops! So come on— let’s prepare for a great summer season! Want to have the perfect bikini body by summer? It’s time to get your butt and abs in gear! In “Tight Butt and Flat Abs Program” by Lisa Steuer on page 56, 2013 IFBB Bikini Olympia Champion Ashley Kaltwasser shows us how to create an award-winning bikini body. With Ashley’s workouts, tips, advice, and diet secrets, you’ll be ready to rock that summer gear! “I hope to be an example that if you stay consistent and keep working hard, you too can achieve your goals… and then some! Never think that you are not good enough and never give up!” says Ashley. In order to get your perfect summer body, you can’t forget about training arms, of course! In “Tank Top Training: Tighten and Tone Your Arms and Shoulders With IFBB Bikini Pro Jessica James” by Jaime Baird on page 66, follow Jessica’s simple program to tone and shape your shoulders and arms by building sexy muscle. In addition, you can incorporate the nutrition and conditioning tips to help you cut the fat covering up your hard work. Get ready to sport a tight and toned upper body this summer! “Keep positive and get right back up when you fall. Don’t live in yesterday or tomorrow. Focus on killing it RIGHT NOW!” says Jessica. In “Turn Up the Heat and Burn Fat Like Crazy” by Marie Spano, MS, RD, CSCS, CSSD on page 46, we provide you with the ultimate thermogenic diet, nutrition, supplementation and exercise program to help you burn fat fast! Read the latest research on brown fat— it increases calorie burning, so activating this tissue is advantageous if you want to lose weight. And while spending time in the cold can activate brown fat, research shows that consuming spicy foods could also do the trick. Check out the simple meal plan and recipes and start burning fat today! Included with this feature is a pull-out poster with information on Thermo-Heat— the new revolutionary fat burner! This month, we are excited to debut a brand-new column by celebrity trainer Gunnar Peterson on page 76. With more than 20 years of experience in the fitness industry, Gunnar regularly offers his expert advice in numerous publications and in television appearances and his clients include movie stars, athletes and everyday people. In every issue, Gunnar will be answering YOUR fitness questions. If you have a question for Gunnar, email it to [email protected]. If you really want to get bikini ready by summer, then who better to ask than the top Bikini pros? If you are looking for easy tips for improving your diet, then be sure to check out “Flat Abs: Diet Secrets of the Bikini Pros” on page 106. And if you want to take your bikini body training up a notch, turn to page 100, where the Bikini pros share their training secrets in “Cardio Burn: Cardio Workouts of the Bikini Pros.” Cover model Dianna Dahlgren shares her diet and workout secrets in these two articles— so don’t miss it! The rest of the issue is packed with the latest cutting-edge research and tips to help you blast fat, tone up, get lean, and be bikini ready in time for the hot weather! You’ve got all the tools you need to be your get into your best shape for bikini season— so get to work, don’t give up until you reach your fitness goals, and have a great summer! And if you want more FitnessRx, don’t forget to check out our website, www.fitnessrxwomen.com, where new content is added every day.

Yours in good health,

Elyse & Jennifer 1 0 F I T N E S S RX A P R I L

2014

Co-Publishers Elyse Blechman Jennifer Blechman-Turner Editor-in-Chief Steve Blechman Design/Art Director Elyse Blechman Managing Editor Lisa Steuer Associate Editor Alan Golnick Digital Creative Director and Design Consultant Chris Hobrecker Contributing Photographers Gregory James Per Bernal Contributing Illustrator Bill Hamilton Administrative Assistant Fernanda Machado Circulation Consultants Irwin Billman and Ralph Pericelli fitnessrxwomen.com Editor-in-Chief Jaime Baird

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Visit us at: www.fitnessrxwomen.com FITNESS RX (ISSN 1543-3730) is published six times a year by Advanced Research Media, 21 Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright ©2008 by Advanced Research Media. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $20.95 per year (USA); $38.95 per two years (USA); foreign: $28.99 per year. Nothing appearing in FITNESS RX may be reprinted, either wholly or in part, without the written consent of the publisher. Send editorial 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to FITNESS RX will be considered as intended for publication, and FITNESS RX reserves the right to edit and/or comment. Advanced Research Media, Inc. reserves the right to reject any advertising at i ts discretion. Periodical postage paid at Setauket P.O., Setauket, NY 11733 and at Glasgow, KY 42141. Postmaster: Send address changes to FITNESS RX, 21 Bennetts Rd., Suite 101, East Setauket, NY 11733. Advertising Office Phone: (800) 653-1151. PRINTED IN USA

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Rx MAIL Room LETTER OF THE MONTH

WINTER SKIN HEALTH Thank you for Dr. Hayley's recent article that finally helped me understand why my skin goes crazy in the winter and when I travel [“A Guide to Winter Skin Health,” December 2013]. I really love your magazine, as it has changed my life and helped me live a much healthier and fit lifestyle. I get really upset when I feel fitter than ever but my skin doesn't look that great. My sister and I have already been using some of her tips and I can already see a difference. There is so much confusing information out there and it is hard to know what to believe. Real advice from a skin doctor expert is amazing!!! Keep it coming, as I trust FitnessRx to give me the right information. Sincerely, Carol Picarro Email

NEW READER

I really needed some motivation to get started on my fitness program this year. Every year, I always tell myself, this is the year I am going to get in shape! But like many other people, within a few weeks I seem to lose motivation and make excuses for not sticking to my plan. It just seems too easy for other things in life to get in the way. So picking up the February issue of your magazine was exactly what I needed to get started on really changing my life this year. This issue was packed with great workouts and tons of helpful information that’s really getting me started on a great, fit year, and I could not be more excited. Thank you so much! You’ve got a new, loyal reader. Amanda Senter Email

Send us your comments! [email protected] or Advanced Research Media 21 Bennetts Road, Suite 101 Setauket, NY 11733

ASHLEY ROCKS!

I’m happy to see that Ashley Kaltwasser has a new column in your magazine! I had really been enjoying her tips from her column on fitnessrxwomen.com. She has such a promising career in the industry; it was so cool to see her take her first Bikini Olympia title. I can’t wait to see where her career takes her. Thanks for featuring her in your magazine. Amy Daniels Email

THE CELLULITE CURE Thank you for finally setting the record straight on cellulite and cellulite treatments [“Cellulite Wars: Scams and Remedies,” February 2013]. It seems like there’s always some new cellulite treatment that claims to be the ultimate solution. It was refreshing to see such a thorough, well-researched, informative and honest article on all the remedies out there. I appreciate Dr. Haley for setting the record straight. Jennifer Lynch Email

28-DAY JUMPSTART I love Nicole Wilkins! She is such an inspiration to me. I love her new workout program in the new issue [“28-Day Jumpstart with 3-Time Figure Olympia Nicole Wilkins,” February 2014]. This is such a helpful, simple program to follow, and the meal plan is great as well. I have already lost a few pounds. Thanks for helping get a great start to the new year! Jessica Malone Email

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GLUTES ON THE GO

I was happy to see the glute training on the go feature in the current issue [“Glutes on the Go with IFBB Bikini champion Nathalia Melo,” February 2014]. Nathalia offers really great tips for getting in a workout when you are really busy. I have to be honest that this is the most difficult thing I struggle with! But I have already started to implement the training and advice from this article and it’s really helping me to fit fitness into my busy schedule. Plus, Nathalia is so inspiring. Thank you for a GREAT program! Lisa Wilson Email www.fitnessrxwomen.com

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42 68 IN THIS ISSUE 10 INSIDE PEEK

Message from the Co-publishers 12

MAIL ROOM

16 ONLINE NOW!

At FitnessRxwomen.com 109 RAVE REVIEWS

Hot New Products

WARM UP

COOL DOWN

18 TRAINING

22 FAT LOSS

INFO-BITS 26 SUPPLEMENTS

INFO-BITS

86

FAT ATTACK

30 BEAUTY & SPA

INFO-BITS

90

FIT TRENDS

BODY PART- IC UL AR S

Seated Dumbbell Lateral Raises for Firm and Shapely Shoulders 100 CARDIO BURN

Cardio Workouts of the Bikini Pros

92

102 ULTIMATE IN NUTRITION

INFO-BITS 38 HEALTH

ASK THE EXPERTS

SUPPLEMENT EDGE

Green Tea and Your Liver 94

YOGA TRENDS

Go Nuts to Live Longer and Lose Weight

Yoga Around the World

104 WOMEN’S HEALTH

96

Detox Diets: Myths vs. Reality

TONE & SCULPT

Squats and Deadlifts Build Core Muscles Better

106 FLAT ABS

Diet Secrets of the Bikini Pros

78 WHAT WOULD GUNNAR DO?

82 BIKINI CHAMPION Q&A

By Gunnar Peterson

By Ashley Kaltwasser

80 FITNESS EXPERT Q&A 84 THE FIT LIFE

By Jamie Eason Middleton

www.fitnessrxwomen.com

98

Bringing up the Rear: Insta gram Celebrity Jen Selter

INFO-BITS

96

FAT-BLASTING RECIPES

Freeze Your Butt Off and Lose Fat

34 NUTRITION

94

42

INFO-BITS

By Nicole Wilkins

, NUTRITI , HEALTH NEWS UPDATED DAILY LY EDITOR-IN-CHIEF HIEF

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Warm UP FitRx

● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

IN THIS SECTION

18-20 TRAINING HOW EXERCISE PROMOTES FAT LOSS; INTERVAL TRAINING INCREASES FAT OXIDATION

22-24 FAT LOSS JOB STRAIN LINKED TO OBESITY: VERY LOW CARBOHYDRATE DIET BEST FOR WEIGHT LOSS

26-28 SUPPLEMENTS AMINO ACID SUPPLEMENTS PREVENT MUSCLE SORENESS; WHEY PROTEIN IMPROVES BLOOD SUGAR METABOLISM

30-32 BEAUTY & SPA FACIAL OIL MYTHS: MEN AND WOMEN VIEW BEAUTY DIFFERENTLY

34-36 NUTRITION LONG-TERM RICE INTAKE IMPROVES BLOOD SUGAR REGULATION; CHOCOLATE IS A HEALTH FOOD!

38-40 HEALTH COFFEE INCREASES ANTIOXIDANT ENZYMES; MAGNESIUM IN DRINKING WATER COULD REDUCE HEALTH RISKS www.fitnessrxwomen.com

APRIL 2014 F I T N E S SRX 1 7

FitRxWarmUP

INFO-BITS

● ● BY

STEVE BLECHMAN AND THOMAS FAHEY, EdD

ENDURANCE TRAINING INCREASES RELEASE OF BLOOD VESSEL REPAIR CHEMICAL The inner lining of the blood vessels is called the endothelium. It secretes a chemical called nitric oxide, which is vital to blood flow control. A healthy endothelium is an important marker of metabolic health. The bone marrow releases endothelial progenitor cells (EPC) that repair and maintain healthy blood vessels. A single bout of endurance exercise increases the release of EPC. Irish researchers led by Mark Ross found that endurance-type weight training (high rep with little rest between sets) increased EPC in a manner similar to aerobic exercise. (Medicine Science Sports Exercise, 46:16-23, 2014) ■

INTERVAL TRAINING

INCREASES FAT OXIDATION Interval training causes substantial increases in fitness and physiological capacity. Recreationally active people ■

improved aerobic and exercise capacity by 15 to 20 percent, glycogen storage by 28 percent, and mitochondrial enzyme levels by 38 percent in only a few weeks of training. Many people exercise to control body

composition, but the effects of interval training on weight control in obese people is not clear. Australian researchers examined the effects of moderate-intensity and high-intensity interval training on fat oxidation. Four weeks of either kind of interval training increased fat oxidation, which suggests that interval training could be effective for weight control. (SpringerPlus, 5: 532, 2013)

Psychological Stress DELAYS RECOVERY

From Strenuous Exercise Psychological stress from serious life events such as relationship and work problems, death, divorce, financial hardship, loneliness, conflict, family difficulties and legal problems could have significant effects on health and well-being. Matthew Stults-Kolehmainen from the Yale school of Medicine found that students who are under greater stress took longer to recover from a bout of intense weight training than students under less stress. Stress reduced energy and promoted fatigue and soreness. Stress levels should be incorporated into planning for training recovery time. (Journal Strength Conditioning Research, published online December 2013) ■

EXERCISE BETTER THAN MASSAGE for

Temporarily Relieving Muscle Soreness

Massage has been used for centuries to relieve soreness in athletes preparing for competition or practice. An interesting study by Lars Andersen and colleagues found that using elastic bands was superior to massage for relieving muscle soreness. While both modalities were effective, the effects lasted only one hour or less. Researchers created muscle soreness with eccentric exercise (lengthening contractions) of the trapezius muscle. Active exercise temporarily reduces muscle soreness better than massage, but the effects last only 20 to 60 minutes. (Journal Strength Conditioning Research, 27: 3352-3359, 2013)) ›› ■

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How Exercise

PROMOTES FAT LOSS Brown fat is a highly thermogenic tissue that converts energy to heat instead of storing it as fat. Exercise promotes fat breakdown and use by causing muscles to release a hormone called PGC1alpha, which triggers a messenger called BAIBA (betaaminoisobutyric acid) to increase caloric expenditure— according to a study from Harvard Medical School led by Lee Roberts and Robert Gerszten. These newly discovered chemicals change white fat in the abdomen into brown fat, which promotes overall fat loss. This study helps explain why intense exercise promotes fat loss, even though carbohydrates are the principal fuels during exercise at intensities above 65 percent of maximum effort. Intense exercise causes more PGC-1 and BAIBA production than moderate-intensity exercise. In humans, higher BAIBA levels are linked to reduced metabolic risk factors. (Cell Metabolism, 19: 96-108, 2014) ■

HIGH-INTENSITY INTERMITTENT TRAINING

High-intensity intermittent or interval exercise (HIIT) has become a popular form of exercise for athletes, ordinary people and patients with degenerative diseases. Austrian researchers from the University of Graz identified many forms of HIIT that could render different training effects. Some, such as fartlek, involve changes of pace during exercise with ■

no break. Others involve intervals with or without full recovery. Short or no recovery is more metabolically taxing, while full recovery allows increased power output. Exercise prescription involving HIIT should consider the physical load during exercise and the desired outcome. (Interna Journal Sports Phy Perf , 2013)

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IMPROVES Cycling Performance ■

that meters. Beetroot also improved cycling efficiency. The root is an effective performance-enhancing supplement that would be helpful for endurance athletes during practice or competition Sports Exercise, 46: 143-150, 2014)

Static Stretching as Part of

W

Until recently, static stretching was a mandatory part of warm-up for high-intensity training and competition. That changed with the discovery that static stretching decreased strength and power and could increase the risk of injury. However, a Japanese study showed that muscle strength is restored 10 minutes after stretching. Also, stretching increases range of motion for about 30 minutes. Static stretching might be a useful warm-up tool provided that athletes not compete or exercise vigorously within 10 minutes of the exercise (to prevent strength and power loss) or more than 30 minutes (to take advantage of the increased range of motion). In practice, athletes take a chance when using static stretching as part of a warm-up and should probably stick with active warm-up exercises. (Journal Strength Conditioning Research, 28: 147-153, 2014) ■ ■

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FAT LOSS INFO-BITS ●

BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

High-protein, low-carbohydrate diets increase production of acid compounds called ketones. These diets trigger rapid weight loss but can have unhealthy effects. A longterm study on mice found that ketogenic diets led to changes in the beta and alpha cells in the pancreas that regulate the production of insulin and glucagon— two hormones essential for blood sugar regulation. These changes led to a decreased ability to take up blood sugar in the cells. The animals also developed blood markers of unhealthy fat regulation and inflammation such as elevated cholesterol, triglycerides, leptin and Interleukin 6. In mice, long-term adherence to ketogenic diets cause unhealthy changes in metabolism that can lead to type 2 diabetes and heart disease. Ketogenic diets cause rapid short-term weight loss but can have unhealthy long-term effects. In humans, after 12 months there is no difference in weight loss between ketogenic diets or mixed reduced calorie diets. (American Journal Physiology Endocrinology Metabolism, published online January 7, 2014)

CAN IMPAIR

DANGERS OF SIBUTRAMINE Sibutramine (Meridia) was a popular diet drug that causes weight loss of 10 to 15 pounds per year. It suppresses appetite and increases metabolic rate. It is linked to an increased risk of heart attack and stroke, particularly in people with a history of heart disease. In 2010, health agencies in the major countries in the world removed sibutramine from the market because it increased the risk of heart attack and stroke. Critics of the drug said that it doesn’t cause much weight loss or modify risk factors of cardiovascular disease, and had dangerous side effects. Supporters of the drug countered that it ■

causes some weight loss without increasing blood pressure or heart rate. The drug is still an illegal ingredient in over-the-counter weight-loss supplements. In January 2014, a U.S. Army soldier filed a lawsuit in New York against a company that produced a weight-loss product called Natural Lipo X. He charged that it contained caffeine, sibutramine, and a laxative not listed on the ingredients. According to the suit, the supplement triggered insomnia and psychotic behavior and severely impaired his military career. (www.nutraingredients-usa.com, January 13, 2014)

The

PHYSIOLOGY

OB

STRAIN Linked to Obesity People spend much of their lives at work. A miserable, stressful work environment deteriorates health and promotes obesity. However, a recent study found no relationship between body mass index (BMI; the proportion of weight to height) and job stress. A letter to the editor led by BongKyoo Choi from the University of California, Irvine disagreed. They observed that other studies found that job stress was linked to a higher waist circumference, which is a better marker of poor metabolic health than BMI. Also, job strain was linked to reduced physical activity, which is the most important factor associated with good metabolic health and long life. Hours on the job were another factor linked to poor health and obesity. (Journal Internal Medicine, published online December 12, 2013) ■

OF FAT LOSS Fat loss over the long haul requires cellular changes that increase cell mitochondria that burn fat, blood capillaries that deliver fat, and increased metabolic rate that burns calories. A review of literature by Mike Deyhle, Christine Mermier and Len Kravitz from the University of New Mexico discussed the physiology of fat metabolism and provided practical advice for controlling body fat. Workout programs should improve fatty acid oxidization. This involves designing workouts that include interval and endurance training programs that build mitochondrial density and increase enzymes that promote fat oxidation. The ideal program should burn plenty of calories during exercise and increase calorie burning for prolonged periods during recovery from exercise. These efforts should be combined with a reduced calorie diet that creates a caloric deficit . (IDEA fitness Journal, January 2014, p.37-44) ■

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FitRxWarmUP

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FAT LOSS INFO-BITS

By definition, non-nutritive sweeteners don't contain any calories. Diet drinks have been around since the early 1960s, yet obesity rates have exploded since then. An interesting study on mice from Oita University in Japan showed that consuming sugar-sweetened water increased blood sugar levels in animals, while consuming water containing non-nutritive sweeteners triggered reduced bloo d sugar levels. However, animals consuming the non-nutritive sweeteners gain body fat and increased leptin and triglyceride levels. These animals also experienced decreases in uncoupling proteins in brown fat, which decreased metabolic rate and promoted fat deposition. This study provided some insight into the reason that chronic consumption of diet sodas actually promotes weight gain. (Metabolism Clinical and Experimental, 63: 69-78, 2014) ■

VERY LOW CARBOHYDRATE DIET BEST FOR WEIGHT LOSS

HIIT INCREASES DAILY ENERGY EXPENDITURE High-intensity interval training (HIIT) builds aerobic capacity rapidly. In untrained people, HIIT causes gains of up to 17 percent in maximal oxygen consumption in only a few weeks. This type of training has captured the imagination of sports scientists, physicians and active people, but its affects on weight control are unclear. Christopher Bell and colleagues from Colorado State University found that a single HIIT workout increased daily energy expenditure by more than 200 calories. Practiced regularly, HIIT should have a significant impact on weight control. (Physiological Reports, 1 (5): E00131, 2013) ■

Very low carbohydrate diets were first popularized in the 1970s with the publication of Dr. Atkins’ Diet Revolution. The diet was widely criticized by weight-control specialists and cardiologists because it was thought to promote coronary artery disease. The diet wouldn't go away and was studied more thoroughly beginning in the 1990s. A review of literature by Brazilian scientists concluded that very low carbohydrate diets are superior to low-fat diets for weight loss and reducing coronary artery risk factors such as high blood fats and high blood pressure. The ideal composition of a weight-loss diet remains controversial. Journal Nutrition, 110: 1178-1187, 2013) ■

ALTITUDE EXPOSURE PROMOTES WEIGHT A skiing or hiking trip to high altitude could jump-start your weight-loss program. Altitude exposure promotes weight loss, decreases appetite and increases basal metabolic rate (resting calorie burning)— according to a literature review by Biff Palmer and Deborah Clegg from the

Colorado has the low try. The counties with

rate in the counado live in the titude. Low levels of oxy-

factor that triggers hormone control systems that increase caloric expenditure and limits caloric intake.

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SUPPLEMENT INFO-BITS ●


Creatine Supplements COULD BENEFIT OLDER ADULTS WITHOUT EXERCISE

Creatine monohydrate supplements could improve the quality of life in older adults, even without exercise. Creatine, by itself, increases muscular strength, power, endurance, lean mass and functional capacity. It might also increase bone density. Creatine increases muscle creatine phosphate, which is critical for generating energy for muscle contraction, muscle and nerve conduction, and control of muscle fluids. Creatine supplements might be a simple way to improve muscle function and quality of life in the elderly. (Current Aging Science, published online December 4, 2013) ■

WHEY PROTEIN IMPROVES BLOOD SUGAR

METABOLISM

Whey protein consumed before a meal reduces spikes in blood sugar and insulin— according to a study from the University of Toronto in Canada. Researchers fed whey protein, glucose (sugar) or water to healthy young men prior to a pizza meal. Whey protein slowed the rate that the stomach emptied its content, which prevented a post-meal spike in blood sugar. Whey protein also increased chemicals linked to appetite suppression, such as GLP-1 and PYY. Consuming a small amount of whey protein prior to a meal is a good way to normalize blood sugar metabolism and prevent insulin resistance. (Journal Nutritional Biochemistry, 25: 36-43, 2014) ■

GARCINIA CAMBOGIA EXTRACT DOES

NOT CAUSE Liver Problems ■

tropical plant native to Indonesia. The active ingredient in the supplement is hydroxycitric acid. Animal studies have shown that the supplement promotes weight loss, improves glucose tolerance and reduces blood pressure. However, the safety of the supplemen A study on mice by scientists from Glykon Technologies and Georgetown University Medical Center showed that the supplement was not toxic to the liv it reduces inflammation in the brain, intestines, kidneys and blood . (World Journal of Gastroenterology, 19: 8160–8162, 2013)

Blood BCAAs

Good Marker of Metabolic Health 2 6 F I T N E S S RX A P R I L 2 0 1 4

■ Several large population studies found that physical fitness is

a more important indicator of health and longevity than body fat or body mass index (weight in proportion to height). This suggests that the metabolic capacity of muscle tissue is more important to general health than body composition. A position paper by Bryan Batch from Duke University and colleagues speculated that blood levels of branched-chain amino acids (BCAAs) are good markers of metabolic diseases. Low levels of BCAAs are linked to type 2 diabetes, coronary artery disease and premature death. Blood BCAAs are associated with greater lean body mass and lower body fat. BCAAs might be an effective marker of metabolic health. (Current Opinion Clinical Nutrition Metabolic Care, 17:8689, 2014) ›› www.fitnessrxwomen.com

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SUPPLEMENT INFO-BITS

GREEN TEA EXTRACT REDUCES ABSORPTION OF BLOOD PRESSURE DRUG A Japanese study found that green tea extract reduced the absorption of nadolol, a beta-blocker used to control blood pressure. Test subjects were given green tea extract supplements for two weeks and then given a single dose of nadolol (30 milligrams) or water. Green tea interfered with the absorption of nadolol, which reduced its effect on blood pressure control. In general, green tea or green tea extract have positive effects on health. Green tea extract helps people lose weight. It is not a magic bullet against obesity but it helps. Japanese researchers, in an 11-year study of more than 40,000 Japanese adults, found that chronic consumption of green tea reduced death rates from all causes and from cardiovascular disease. Green tea and green tea extract have many health benefits, but they should be used with caution when taking beta-blockers. (Clinical Pharmacology & Therapeutics, published online January 14, 2014) ■

The DOWNSIDE of Green Tea Extract Green tea extract is a popular weight-loss supplement, but it could have side effects in some people. Scientists speculate that chemicals in the tea called catechins are the active ingredients that fight fat. A catechin called epigallocatechin-3-gallate (EGCG) is particularly effective in promoting thermogenesis (increased calorie use) and speeding weight loss. A study on rats from the University of Arkansas for Medical Sciences found that in animals with abnormal mitochondria (powerhouses of the cells), EGCG caused swelling in the mitochondria. The researchers suggested that green tea extract could cause liver problems in people with abnormal mitochondria. Obese people often have poor metabolic health, so they might experience side effects from green tea extract when trying to lose weight. (Biochemical and Biophysical Research Communications, published online December 31, 2013) ■

Amino Acid Supplements PREVENT ■

which is a spice used in chili and Mexican food. A review of literature by researchers from the Manchester University

would produce significant weight loss after one or two years. However, few studies have examined the longterm effects of capsaicinoids on fat loss, blood pressure or heart rate. Capsaicinoids may be useful ingredients in weight-loss supplements, but we need more studies to determine their long-term effectiveness and safety. (Appetite 59: 341-348, 2012) 2 8 F I T N E S S RX A P R I L 2 0 1 4

MUSCLE SORENESS

■ Taurine and branched-chain amino acids prevent muscle soreness following intense eccentric exercise. Eccentric muscle contractions (lengthening contractions) can cause muscle damage that leads to delayed onset muscle soreness (DOMS). The muscle damage and leakage of calcium trigger inflammation that increases the severity of soreness one to three days

after exercise. Japanese researchers found that supplementing 3.2 grams of branched-chain amino acids and 2 grams of taurine, three times a day, for two weeks prior to intense eccentric exercise reduced DOMS and the associated muscle damage. Amino acids serve as the building blocks of proteins and as key activators of muscle protein synthesis. (Journal International Society Sports Nutrition, 10:51, 2013) ■ www.fitnessrxwomen.com

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BEAUTY INFO-BITS ●

A study on mice conducted at Stanford University School of Medicine suggests that common household items containing bleach may have anti-aging benefits, according to ABC News. The Stanford researchers said a diluted bleach solution may be a suitable treatment for skin damaged by radiation therapy, excess sun exposure or aging, according to ABC’s report. Now, some spas are offering bleach facials laced with ingredients like honey, lime, lemon juice and cream. But is it safe? “Dermatologists treat skin problems with bleachbased creams,” Dr. Daniel Shapiro, a Scottsdale, AZ plastic surgeon, told ABCNews.com. “The ingredient helps make collagen thicker, and I do see how bleach can be a potentially promising product for anti-aging based on this study. But it will need a great amount of work.” (“Could Bleach Facials Become the Next Big Craze?” www.abcnews. go.com; accessed January 2014) ■

BY LISA STEUER

Survey: Men and Women VIEW BEAUTY DIFFERENTLY Men and women perceive female beauty very differently, according to a survey by beauty retailer escentual.com. When asked to build the perfect face, women chos e Blake Lively’s stronger nose, Cara Delevingne’s stronger brows, Keira Knightley’s refined cheekbones, Natalie Portman’s strong forehead profile, Scarlett Johansson’s pouty lips and Freida Pinto’s raven hair. On the other hand, the most popular features chosen by men were Shakira’s cascading blonde hair, Jennifer Aniston’s less-prominent forehead, Kate Middleton’s pronounced eyebrows, Miranda Kerr’s petite nose, and Angelina’s strong cheekbones and full lips. (“Men and women have VERY different ideas about beauty,” ww.dailymail.com.uk; accessed January 2014) ■

BEAUTY ON A BUDGET

On a budget, but don’t want to give up your beauty routine? Award-winning pharmacist Sherry Torkos, co-author of Saving Women’s Hearts, offered us some tips for saving money on your beauty regimen: ■

• MAKE YOUR OWN BODY SCRUB: Stir

some coarse sea salt and coconut oil together in a bowl and put into a screw-top jar. To use, massage into the skin for a few minutes, then shower off and pat your skin dry. Coconut oil is all-natural, antioxidant-rich, inexpensive and versatile— it can be used as a skin conditioner and to make soap. Honey has powerful antioxidant and antibacterial properties, making it perfect for curing dry or acne-prone skin. Make sure you start out with clean skin, then spread some honey on and let it sit for up to 15 minutes. Rinse thoroughly with warm water • USE A BEE-UTIFUL BLEMISH FIGHTER:

• NOURISH YOUR SKIN BOTH INSIDE AND OUT: Pricey

lotion and potions will go a lot further if you are also getting the RDA of skin-supporting nutrients. For acne-prone skin: Vitamin A is essential for skin health, regulates sebum and keratin production, and zinc helps repair damaged tissues and heal wounds. For wrinkles and free-radical damage: Supplement with collagen to reduce skin dryness, hydrate your skin, improve circulation, and significantly increase dermal collagen. In addition, look for rich sources of vitamin E tocotrienols, found in supplements, and Malaysian palm fruit oil to delay aging in skin cells and prevent scarring. Plus, omega-3 fatty acids— in both supplements and fatty fish— reduce inflammation and repair damaged skin cells.. ››

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BEAUTY INFO-BITS

High Heel Relief

Created by Beverly Hills plastic surgeon Dr. Randal Haworth, Heel No Pain/Style by Biochemistry is a spray meant to cure high heel pain by working its way though the thick skin on the soles of the feet and numbing the ■

GOLD LEGGINGS FOR CELLULITE

nerves that transmit pain. One of the ingredients is a local anesthetic used by doctors and dentists. (“4 Bizarre Beauty Products You Didn’t Know You Needed,” www.abcnews.go.com; accessed January 2014) ■

Proskins, a British fitness clothing company, sells 24-karat gold leggings, (although they don't look gold), that it says reduces cellulite and has antiaging properties (and they cost $200 a pair). The company claims the “nanoparticles” in the ■

leggings increase hyaluronic acid production in skin cells, therefore moisturizing the skin, preventing wrinkles and improving elasticity. (“4 Bizarre Beauty Products You Didn’t Know You Needed,” www. abcnews.go.com; accessed January

Facial Oil Myths PREDICTED

TRENDS Late last year, marketing communications brand JWT released its ninth annual forecast of key category trends for the upcoming year. Here are some of the predicted health, wellness and beauty trends for 2014, and some facts from the report: • ALGAE IN COSMETICS: Sephora is selling Advanced Anti-Aging Repairing Oil from Algenist. This product incorporates anti-aging alguronic acid and microalgae oil from biotech company Solazme. The product claims to address signs of aging nourishing, firming and soothing the skin, according to sephora.com. • RISE IN MAKEUP SALONS: JWT’s report predicts a rise in makeup salons this year. As more women feel increased pressure to appear perfectly polished, they may opt for a setting that’s comfier than the typical department store cosmetics counter. An example is Rouge New York, which was started by celebrity makeup artist Rebecca Perkins and actress Stephanie March. • SNAIL SLIME FACIALS: Snail slime is packed with anti-aging and moisturizing agents, according to the report. It’s already a popular beauty treatment in some Asian and South American countries, and now the trend is spreading. Three major cosmetics companies have contracted with a French snail farmer that’s set to harvest 15 tons of snail mucus in 2014. Yikes! (“Health, Wellness & Beauty Things to Watch in 2014,” www.jwtintelligence.com; accessed January 2014). ■

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Many women avoid facial oils because they believe the oil will cause breakouts and shininess, and think they’re not efficient anti-agers. Despite the common misconceptions, a good facial oil does not lead to breakouts, is an effective anti-ager, and will not cause the skin to be oily. Instead the oil is absorbed, aiding in moisturizing and hydrating skin that needs repair. Look for a product in which the first one to three items on the ingredients list are oils such as jojoba, meadowfoam, argan, apricot or Now: almond. (“Beauty Tr

Ev You Need to Know About Facial Oils,” www com; accessed January 2014)


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NUTRITION INFO-BITS ●

LONG-TERM RICE INTAKE IMPROVES BLOOD SUGAR REGULATION America is in the midst of an obesity and diabetes epidemic, mainly caused by physical inactivity and poor diet. We need simple solutions to turn the tide. Korean researchers, in a study on mice, showed that rice consumption (50 percent of caloric intake) resulted in reduced body weight, blood sugar, insulin and leptin compared to animals consuming a highfat diet. Rice improved blood sugar regulation by activating a high-energy metabolic pathway (AMPK) and a cellular sugar transporter (GLUT4). It is not known whether these results apply to humans. (Nutrition, published online January 10, 2014)


CHOCOLATE

Chocolate is perhaps the most important IS A snack food on earth. Its rich, smooth taste makes HEALTH many of us chocoholics. Extensive research the past 10 years has shown that it has FOOD! during many health benefits— according to a review of ■

literature by Laura Latham from the University of Mississippi Medical Center. Chocolate, particularly dark chocolate, is high in flavonoids that have a range of positive biological effects that include fighting inflammation, bacteria, viruses, fungus and free radicals. Chocolate prevents heart disease, some types of cancer and diarrhea. It contains two to four times

■

more flavonoids than beans, apricots, grapes, blackberries, apples, green tea and red wine. Chocolate is one of the few things in life that is extremely pleasurable, without being illegal, immoral, sinful or unhealthy. (Journal Clinical Hypertension,

published online December 13, 2013)

THE

MEAT MYTH

BUSTERS

Meat has been branded as a pariah food linked to colon cancer, heart attack and diabetes. However, consumed in moderation, lean red meat is a viable part of a healthy diet. Shalene McNeill from the National Cattlemen’s Beef Association countered some of the myths about the role of beef in the diet. less per day along ther healthy foods helps reduce blood pressure. Consuming lean beef is just as effective as chicken or fish in promoting weight loss and preserving muscle mass as part of a low-calorie diet. Adding beef to low-calorie vegetarian diets improves long-term dietary compliance. More than half the fat found in beef is monounsaturated and polyunsaturated fat. Many cuts of lean meat are economically priced. Lean beef is an important part of a healthy diet. (Nutrition Today, 48: 181-188, 2013) ■

INADEQUATE PROTEIN AND LEUCINE

INCREASE RISKmuscle OFas they DISEASE age, a condition called sarcopenia.

Non-athletic adults need 0.8 to 1.2 grams of protein per kilogram of bodyweight per day. It is particularly important to consume adequate amounts of the amino acid leucine because of its role in controlling biochemical pathways involved in protein synthesis. People lose 3 4 F I T N E S S RX A P R I L 2 0 1 4

Consuming adequate amounts of high-quality protein an d leucine speeds protein synthesis and helps preserve muscle mass with age. (Current Opinion Clinical Nutrition Metabolic Care, 17: 75-79, 2014) ›› www.fitnessrxwomen.com www.fitnessrxmag.com

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NUTRITION INFO-BITS

Cherry Juice Cherry juice is the real deal for protecting muscle tissue from damage during intense exercise ranging from marathons to weight training workouts— according to a review of literature by Stella Lucia Volpe from Drexel University in Philadelphia. Chemicals in cherry flav y event muscle oxidative damage and inflammation associated with exer recovery. Cherry juice, which reduces exercise-induced muscle damage, inflammation and oxidative stress, might be useful for reducing sports injuries and promoting recovery. (ACSM’s Health & Fitness Journal, 18(1): 32-33, 2014) ■

ARGININE HAS NO EFFECT ON PERFORMANCE IN TRAINED RUNNERS Arginine is a conditionally essential amino acid (sometimes required in the diet) that stimulates growth hormone and nitric oxide production. Growth hormone promotes muscle hypertrophy and fuel metabolism, while nitric oxide enhances blood flow control. Many athletes take arginine to increase endurance. The supplement might work by enhancing muscle blood flow control, increasing growth hormone release, or enhancing endothelial function (cells lining the blood vessels). A small Brazilian study, ■

however, found that arginine had no effect on a five-kilometer time trial in trained runners. We

need more research to assess the usefulness of arginine for endurance athletes. (Nutrition Research, 34:31-39, 2014)

NUTS LINKED TO SPAN Eating nuts every day reduces the death rate by 20 percent compared to not eating nuts, according to a Harvard University ■

health professionals.

heart disease and lung disease. Nuts are highly nutritious foods that are high in unsaturated fats, fiber, vitamins and minerals, and antioxidants. Major health agencies, such as the U.S. Food and Drug Administration, recommend that people eat nuts as part of a healthy diet. (New England Journal Of Medicine, 369: 2001-2011, 2013)

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GLUCOSAMINECHONDROITIN PREVENT ARTILAGE DETERIORATION Millions of Americans take glucosamine and chondroitin supplements to reduce joint pain. However, the American Academy of Orthopedic Surgeons does not recommend them. Researchers from the University of Sydney in Australia found no improvement in knee joint pain following reduction in joint space narrowing, which indicates some improvement in joint health. The study showed that glucosamine and chondroitin supplements did not reduce knee pain after two years. (Annals of The Rheuma January 6, 2014) ■ www.fitnessrxwomen.com

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INTENSE

BY STEVE BLECHMAN AN D THOMAS FAHEY, EdD

RED WINE DOES

NOT INCREASE BLOOD PRESSURE

EXERCISE

IMPROVES BLOOD

SUGAR CONTROL

Obesity and physical inactivity promote insulin resistance, which is linked to high blood pressure, type 2 diabetes, abnormal blood fats, abdominal fat deposition and blood clotting abnormalities. Insulin resistance is an epidemic in the United States, particularly in the South and Midwest. Exercise improves insulin sensitivity and blood sugar control. A ■

University of Virginia study led by Art Weltman found that a single bout of intense exercise improved blood sugar control better than moderate-intensity exercise or no exercise. The study examined prediabetic adults and showed the importance of regular intense exercise for promoting metabolic health. (Journal of Clinical Endocrinology Metabolism, 99: 220-228, 2014)

Red wine consumption is linked to increased longevity, improved blood fats and better overall health. However, excessive consumption is linked to accidents, violence and increased blood pressure. A study from Luxembourg of people with brain blood flow obstruction found that increasing red wine consumption for four weeks did not increase blood pressure. Test subjects were compared against people who made significant lifestyle changes by exercising and consuming a Mediterranean-type diet. Moderate red wine consumption might have long-term health benefits without affecting blood pressure. (Car vascular Diseases, 3: 121-129, 2013) ■

HIGH-

INTENSITY INTERVAL RAINING Good for Heart Patients, Too

Antioxidant Enzymes ■

aging and depressed immunity. Brazilian scientists, in a study on rats, found that coffee consumption increased antioxidant levels. These chemicals help neutralize free radicals and promote cell health. This and other studies show that coffee has many health benefits. (Journal of Agriculture and Food Chemistry, 62: 115-122, 2014) 3 8 F I T N E S S RX A P R I L 2 0 1 4

moderate-intensity exercise. Patients’ gains were nearly 200 percent greater when practicing high-intensity exercise. (British Journal Sports Medicine, published online October 21, 2013) ›› www.fitnessrxwomen.com www.fitnessrxwomen.com

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HEALTH INFO-BITS

MAGNESIUM in Drinking Water COULD REDUCE HEALTH RISKS

Adequate magnesium prevents hardening of the arteries, abnormal blood clotting, mineral balance and enhances blood vessel health. Most Americans consume inadequate amounts of magnesium because of high intake of processed foods. Andrea Rosanoff from the Center for Magnesium Education and Research at the University of Hawaii speculated that adding magnesium to drinking water and commercial beverages (10-100 ppm) could prevent 4.5 million heart attacks and strokes per year, worldwide. She suggested that beverage companies could benefit by including magnesium content on their labels. (Medical Hypotheses, 81:10631065, 2013) ■

EXERCISE

PROLONGED, STRENUOUS EXERCISE

STRESSES THE HEART Exercise is good for most people, but excessive training might be dangerous. French researchers studied the effects of three hours of intense endurance exercise on left ventricular function using a technique called echocardiography. The left ventricle of the heart pumps blood through the circulation from head to toe. During exercise, the capacity of the heart to contract decreased. The heart’s function can be impaired during intense exercise such as might occur during marathons, triathlons and ultra marathons. This could pose a risk in overtrained athletes or those suffering from coronary artery disease. (Medicine Science Sports Exercise, 45:2072-2079, 2013) ■

HIIT IS THE REAL DEAL FOR BOOSTING AEROBIC POWER AND STRENGTH ■High-intensity

interval tr the real deal for building fitness quickly. HIIT volves repeated bouts of short-term, high-intensity exer e.g., 30 seconds) followed by 30 seconds to four f rest between tervals. A study led by Todd from California State University, San Marcos found that only three weeks of

HITT increased maximal oxygen consumption by 6 percent in college-aged men and women. The test subjects also show ovemen wer output on a stationary bicycle and blood pressure regulation. Scientists ar vering the magic of high-intensity exer t builds fitness in people ranging from sedentary adults and heart pa ts to w thletes. (Journal Strength Conditioning Research, 26:138-145, 2012)

PREVENTS MUSCLE LOSS WITH AGE People lose muscle mass with age, a condition called sarcopenia. This problem is linked to poor mobility, falls, insulin resistance, diabetes and premature death. Significant sarcopenia makes it difficult for older adults to live independently. A review of literature by Italian researchers in Rome concluded that resistance exerthe best way str adults, while aerobics is best for . Older adults preserving the heart and circula should do both forms of exercise to maximize longevity and quality of life. (Current Opinion Clinical Nutrition Metabolic Care, 17:25-31, 2014) ■ ■

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Ginger Orange Chicken If you don’t serve yourself first, there might not be any left when the serving platter reaches you. I’m serious. It happened to me the last time I made it!

KRISTIN MASSEY

Nutritional Profile (Per Serving) MACRONUTRIENTS KCAL: 331.459 PRO g: 28.685 CHO g: 17.235 CHOL mg: 67.633 FAT Total g: 17.135 SATURATED FAT g: 5.721 MONOUNSATURATE D FAT g: 6.93 8 POLYUNSATURATED FAT g: 3.002 0.116 TRANS FATTY ACID g: DIETARY FIBER, TOTAL g: 1.001 SUGAR, TOTAL g: 14.566 VITAMINS A (RE):

C mg: THIAMIN mg: RIBOFLAVIN mg: NIACIN mg: PYRIDOXINE (B6) mg: FOLATE mcg: COBALAMIN µg: MINERALS SODIUM mg: POTASSIUM mg: CALCIUM mg: IRON mg:

37.997 0.061 0.032 0.265 0.044 21.193 0.006

484.086 150.870 41.734 1.301

58.067

Combine orange juice, lime juice, honey, ginger root, and 1 teaspoon thyme in a medium salad dressing shaker and shake to combine. Place in refrigerator. Heat 1 teaspoon olive oil in a non-stick skillet. Set over medium heat. Season chicken breast with salt and pepper and cayenne. Cook in skillet 3-4 minutes, turning once, until brown. Stir in orange juice mixture. Heat until boiling and reduce heat to medium low. Cover and cook 8-10 minutes or until chicken is no longer pink in center. Remove chicken from skillet. Heat liquid in skillet until it boils and add butter. Cook, stirring constantly until butter is melted and sauce is slightly thickened. Serve sauce over chicken garnished with orange slices and thyme sprigs. Serve with brown rice or quinoa if desired. Makes 4 servings. NUTRITIONAL BREAKDOWN

34.0% pro

45.6% fat

20.4% CHO

INGREDIENTS: ½ CUP ORANGE JUICE ¼ CUP LIME JUICE 2 TABLESPOONS HONEY 1 TEASPOON FINELY MINCED GINGER ROOT 1 TEASPOON CHOPPED FRESH THYME, PLUS MORE FOR GARNISH

1 TEASPOON EXTRA VIRGIN OLIVE OIL ¼ TEASPOON SALT 1/8 TEASPOON FRESHLY GROUND BLACK PEPPER 1/8 TEASPOON CAYENNE PEPPER 4 BONELESS SKINLESS CHICKEN BREAST HALVES 1 TABLESPOON BUTTER 1 MEDIUM NAVEL ORANGE PEELED AND SLICED FOUR SPRIGS OF FRESH THYME Totals Per Serving

Calories: 331.4 Protein: 28.6 grams Carbohydrate: 17.2 grams Fat: 17.1 grams Cholesterol: 67.6 mg Sodium: 484 mg

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Totals Per Serving Calories: 245.9 Protein: 9.8 grams Carbohydrate: 32.7 grams Fat: 8.2 grams Cholesterol: 2.2 mg Sodium: 1058 mg

NUTRITIONAL BREAKDOWN

with Citrus-Balsamic Dressing and Watermelon Radishes Here’s my take on a Southern California favorite salad that will please the palate of any fitness foodie.

INGREDIENTS FOR DRESSING: 2 TABLESPOONS ORANGE JUICE 2 TABLESPOONS LEMON JUICE 1 TABLESPOON FINELY DICED SHALLOT 1 TABLESPOON HONEY ¼ TEASPOON SALT ¼ TEASPOON PEPPER 1 TABLESPOON OLIVE OIL 1 TABLESPOON BALSAMIC VINEGAR COMBINE INGREDIENTS IN A DRESSING SHAKER AND SHAKE TO COMBINE. CHILL.


INGREDIENTS FOR THE SALAD: 5 CUPS TORN KALE LEAVES ½ CUP SHREDDED CARROTS 2 MEDIUM WATERMELON RADISHES, LIGHTLY PEELED, THINLY SLICED INTO ROUNDS, THEN CUT INTO QUARTERS (USE DAIKON OR REGULAR RADISHES IF UNAVAILABLE ) ¼ CUP ORGANIC RAISINS ¼ CUP ROASTED PUMPKIN SEEDS 2 TABLESPOONS GRATED PARMESAN CHEESE

Combine the kale, carrots and radishes. Toss to mix. Top with the chilled dressing and toss and stir to combine. Sprinkle raisins and pumpkin seeds over salad. Toss. Sprinkle Parmesan cheese over salad and serve. Makes 6 servings. Nutritional Profile (Per Serving) MACRONUTRIENTS KCAL: 245.922 PRO g: 9.803 CHO g: 32.717 CHOL mg: 2.200 FAT Total g: 8.203 SATURATED FAT g: 1.634 MONOUNSATU RATED FAT 3.942 2.055 POLYUNSATURATEDFA T 0.003 TRANS FATTY ACID g: 8.783 DIETARY FIBER, TOTAL g: SUGAR, TOTAL g: 15.242 VITAMINS A (RE):

1134.908

C mg: 58.707 THIAMIN mg: 0.062 RIBOFLAVIN mg: 0.076 NIACIN mg: 0.846 PYRIDOXINE (B6) mg: 0.121 FOLATE mcg: 48.132 COBALAMIN µg: 0.057 MINERALS SODIUM mg: POTASSIUM mg: CALCIUM mg: IRON mg:

1058.221 517.924 329.772 4.215

A P R I L 2014 F I T N E S SR X 4 3

FAT-BLASTING RECIPES Nutritional Profile (Per Serving) MACRONUTRIENTS KCAL: 215.517 PRO g: 13.206 CHO g: 11.719 CHOL mg: 173.739 FAT Total g: 12.281 SATURATED FAT g: 2.074 MONOUNSATURATED FAT g : 2.175 POLYUNSATURATED FAT g: 3.524 TRANS FATTY ACID g: 0.018 DIETARY FIBER, TOTAL g: 1.752 SUGAR, TOTAL g: 1.114 VITAMINS A (RE):

69.890


INGREDIENTS: 3 CUPS CHOPPED, COOKED, PEELED, DEVEINED SHRIMP (ABOUT 14 OUNCES) 2 TABLESPOONS CHOPPED SCALLIONS 3 TABLESPOONS DICED CELERY 2 TABLESPOONS CHOPPED PARSLEY 1½ TEASPOONS LEMON ZEST 3 TABLESPOONS MAYONNAISE 1 CUP WHOLE WHEAT BREAD CRUMBS (PANKO WILL WORK TOO) 3 LARGE OR 4 MEDIUM EGGS, BEATEN ½ TEASPOON SALT ¼ TEASPOON FRESHLY GROUND BLACK PEPPER ½ TEASPOON TABASCO SAUCE 1 TABLESPOON PEANUT OIL

732.714 165.103 64.411 1.236

Baja Shrimp Bun-Less Burgers


52.6% fat

25.1% pro 22.3% CHO

Don’t have time to jet off for a weekend of fun in Baja? Here’s the next best thing: These burgers don’t even need a bun because they’re so crunchy. They’re also delicious when made with lobster meat, crabmeat or any combination of the three.

Mix shrimp with scallions, celery, parsley and lemon zest. Stir in mayonnaise, bread crumbs and eggs. Beat until evenly distributed. Add salt, pepper and Tabasco. Stir to combine. Coat skillet with peanut oil and place over medium heat. Make six patties one at a time by densely packing shrimp mixture into a ½ cup container. Carefully remove each patty from measuring cup directly onto the skillet. Patties are delicate and will deconstruct if not handled carefully. Cook, flipping once, until patties are golden brown. Serve with honey mustard or red cocktail sauce, and garnish with lemon wedges and parsley. Makes 6 servings. Totals Per Serving Calories: 215.5 Protein: 13.2 grams Carbohydrate: 11.7 grams Fat: 12.2 grams Cholesterol: 173.7 mg Sodium: 732.7 mg

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Nutritional Profile (Per Serving) MACRONUTRIENTS KCAL: 330.310 PRO g: 18.141 CHO g: 35.678 CHOL mg: 0.000 FAT Total g: 15.211 SATURATED FAT g: 1.837 MONOUNSATURATED FAT g: 7.527 POLYUNSATURATED FAT g: 4.771 0.000 TRANS FATTY ACID g: DIETARY FIBER, TOTAL g: 7.443 SUGAR, TOTAL g: 18.511 VITAMINS A (RE):

114.018


144.268 727.747 215.371 5.056

INGREDIENTS: 1 TABLESPOON PLUS ONE TEASPOON ALMOND BUTTER 2 TABLESPOONS VANILLA PROTEIN POWDER 1 MEDIUM FROZEN EXTRA-RIPE BANANA 3/4 CUPS UNSWEETENED ALMOND MILK 1-2 PACKETS STEVIA SWEETENER , TO TASTE

Use this smoothie for breakfast or lunch, after a power workout at the gym or whenever you crave a flavorful quick pick-me-up. The secret is to use an overripe frozen banana.


Combine all ingredients in a blender and process until smooth. Makes 1 serving. ■ Totals Per Serving Calories: 330.3 Protein: 18.1 grams Carbohydrate: 35.6 grams

20.6% Pro 38.9% fat 40.5% CHO

Fat: 15.2 grams Cholesterol: 0 mg


A P R I L 2014 F I T N E S SR X 4 5

FitRx TRAINING

TURN UP THE HEAT By MARIE SPANO, MS, RD, CSCS, CSSD PHOTOGRAPHY: GREGORY JAMES FOOD STYLIST: JESSICA COLLEY

The ULTIMATE THERMOGENIC DIET, NUTRITION, SUPPLEMENTATION & EXERCISE PROGRAM 4 6 F I T N E S S RX A P R I L 2 0 1 4


Eight out of the top ten skinniest states in America are up north (the other two are Hawaii and Washington, D.C.) while the southern part of the U.S. houses the most obese states in our nation. And, a combination of reasons

AND LIKE CRAZY! www.fitnessrxwomen.com

may account for the dramatic difference in obesity between the states. In particular, differences in preferred cuisine, average amount of exercise and activities of daily living (many people in NY and D.C. don’t drive from doorstep to doorstep but instead cram onto public transportation and then walk to their destination) are three of the biggest factors contributing to obesity and being overweight. However, those up north may have something else to be thankful for— cold weather, which activates a type of fat in the body that ramps up calorie burning. Though fat seems like inert tissue that sits on our bodies, making us question how our clothes fit while looking in a three-way mirror, nothing could be further from the truth. There are two main types of fat, white and brown (technically termed brown adipose tissue or BAT). The majority of body fat is white fat— the kind that stores excess calories, therefore serving as a backup tank of fuel when we need energy (if you are eating fewer calories than you burn each day, you will tap into this storage tank of fuel more often). More stored calories within white fat means more body fat. White fat also produces and sends hormones into the bloodstream to do their job. Brown fat is packed with iron-rich (hence the brown color) calorie-burning mitochondria. Think of mitochondria as the power plant within each cell. Brown fat keeps our bodies warm by increasing calorie burning, which in turn produces heat to warm our blood. Babies and infants have more brown fat than adults, so they stay warm without shivering. Adults with more brown fat will stay warm for a longer period of time without having to resort to shivering when exposed to cold temperatures. And though lean individuals generally have more brown fat than obese people, everyone has considerably more white fat cells compared to brown fat cells (for more research on brown fat, check out “Fat Attack” in this issue). ››

A P R I L 2 0 1 4 F I T N E S S R X 4 7

FitRx TRAINING Y ou ma y ant o choose an p peti er tha c n a ns r ed e p per pr i o to i nd ul g n i n an y eal, s peci all y if t at m l i s hi g i n f at. Red Peppers Because brown fat increases calorie burning, activating this tissue is advantageous if you want to lose weight. And though spending time outside in cold weather can activate brown fat, you don’t have to stand outside in Minnesota winters just to tap into your body’s calorie-burning furnace. Instead of withstanding the cold, turn up the heat by consuming spicy foods. Lighting your taste buds on fire with hot peppers will turn on brown fat and help you burn calories. Hot peppers contain a group of chemicals called capsaicinoids, which are responsible for activating TRPV1 receptors on brown fat, which stimulate thermogenesis (calorie burning). Dine on capsaicinoid-rich chili peppers as a regular pre-meal appetizer and the increase in calorie burning could translate to actual pounds lost on the scale. In a review and meta-analysis of the published research on capsaicinoids, calorie intake and changes in weight, researchers found daily consumption of 2 milligrams of capsaicinoids before meals led to a decrease in selfselected food intake by about 74 calories. If you eat peppers, dine on the thick middle section just below the stem, an area that contains the most concentrated amount of capsaicin (a type of capsaicinoid). The hotter the pepper, the more capsaicin it contains. Therefore, capsaicin content is greatest in hot chili followed, in order, by red chili, green chili, green pepper, red pepper, yellow pepper. Just over 3 ounces of hot chili peppers contains 2 milligrams of capsaicin. Putting red pepper to the test, Japanese researchers added powdered red pepper to high-fat and highcarbohydrate breakfast meals and examined calories burned in 13 Japanese females. Each study participant was placed in a group and consumed the exact same calories in the form of a high-fat meal (15% protein, 45% fat and 40% carbohydrate), high-fat meal with added red pepper (same breakdown of protein, fat and carbohydrate), a high-carbohydrate meal (15% protein, 25% fat, 60% carbohydrate) or a high-carbohydrate meal with added red pepper (same breakdown of protein, fat and carbohydrate as the control carbohydrate meal). Though participants preferred both the taste and appearance of the meals without the red pepper, the addition of red pepper increased diet-induced thermogenesis (calorie burning after eating) and the breakdown and use of fat versus carbohydrate, for energy in comparison to the control meals without the red pepper. The increase in calories burned and fat breakdown was especially noticeable after the high-fat meal with added red pepper. And though that doesn’t mean that you need to eat a high-fat meal to cash in on the benefits associated with red pepper, you may want to choose an appetizer that contains red pepper prior to indulging in any meal, especially if that meal is high in fat. 4 8 F I T N E S S RX A P R I L 2 0 1 4

Caffeine Plus Peppers While eating pre-meal peppers helps burn calories, they may be even more effective when combined with caffeine. Eight men were randomly assigned to receive 3 grams red pepper (containing 9 mg of capsaicin) in the form of appetizers before lunch and dinner as well as 200 milligrams caffeine in the form of coffee at each meal and one snack (for a total of four times, and 800 mg of caffeine, during the day) or a placebo (appetizer without red pepper and decaffeinated coffee at meal and snack time). Lunch and dinner in both the added red pepper group and the control group contained 8.6 grams and 7.2 grams of red pepper, respectively. However, the addition of both red pepper and caffeine resulted in a significant decrease in total calories consumed at meal time as well as a significant increase in calories burned compared to the control group without the added red pepper and with decaffeinated coffee. In fact, the red pepper and caffeine group consumed an average of 955 fewer calories than the control group without the red pepper and caffeine. One important thing to note in this study— palatability (how acceptable a food is to the taste buds) wasn’t measured. Therefore, it is possible that the addition of red pepper and caffeine decreased the desire to eat the food served at each meal and snack. What if your taste buds shy away from the pungent taste of hot peppers? Try sweet peppers, which contain capsinoids, compounds that also stimulate the TRPV1 receptors on brown fat and therefore crank up calorie burning as well as the breakdown of white fat. Studies in small rodents and humans show these compounds also decrease body fat. And, there are a few other compounds found in common spices that have chemical structures similar to capsaicin and are therefore expected to act in a similar manner and increase calorie burning while reducing body fat over time. These include piperine in black and white pepper, gingerols, shogaol, zingerone and 6-paradol in ginger.

The Thermic Effect of Eating In addition to adding spices to your food, you can put your digestive system to work to help you burn more calories. Digesting, absorbing and utilizing the nutrients from the food you eat takes energy, in the form of calories. The calories burned from these processes are collectively termed the thermic effect of feeding (TEF). And though you burn calories while eating, each macronutrient has a different caloric cost. Digesting fat requires few calories, just 0 to 3 percent of the calories you consume from fat are burned during digestion. And obese people burn considerably fewer calories while digesting fat than lean people. Carbohydrates require a little more energy— approximately five to 10 percent of the calories you consume are burned during digestion. And, protein requires the most calories— approximately 20 to 30 percent of the calories you consume are burned while your body digests and uses the protein you eat. Therefore, replacing some of the fat and carbohydrate in your www.fitnessrxwomen.com

TURN UP THE HEAT WITH

diet with protein, while keeping your TURN UP THE HEAT! total calorie intake the same, should increase the total number of calories Activating brown fat may be the you burn every day due to an increase next big development in targeted in TEF. treatments for obesity. In the How much protein should you meantime, while we wait for those consume over the course of a day and treatment options to be developed per meal to maximize TEF while still and thoroughly vetted, consider doing getting enough total carbohydrate everything you can to trigger your and fat in your diet? Right now brown fat to burn calories while also there is no clear-cut answer to this increasing the amount of calories you question and it likely depends on burn during digestion. Light your taste a number of individual differences buds on fire by adding hot peppers between people including overall to your appetizers and then dig into a weight and body composition goals, spicy high-protein meal while sipping total calorie intake (the more you cut on a cup of coffee. By doing this, losing calories, the more protein you need weight may be easier than you once to maintain your muscle mass while thought. If you need ideas, try out our losing weight), training program, age recipes and five-day meal plan. and many other variables. However, a minimum of 1.2 grams of protein W hi le eati n p e eal pe per s per kilogram bodyweight is a good hel ps bur n al r ie s, the y ma y place to start (that’s approximately be even m r e f cti ve hen 0.55 grams of protein per pound of bodyweight). co bi ned i t ca f f ei e. Suggested per meal protein References: guidelines aren’t based on TEF but Swaminathan R, King RF, Holmfield J et al. Thermic effect of feeding carbohydrate, fat,protein and mixed meal in lean instead satiety and triggering muscle and obese subjects. Am J Clin Nutr 1985;42:177-181. protein synthesis (tissue growth in Yoneshiro T, Saito M. Transient receptor potential activated brown fat thermogenesis as a target of food ingredients muscle). Protein helps you stay full for for obesity management. Curr Opin Clin Nutr Metab Care a longer period of time and therefore, 2013;16:625-631. you should eat fewer calories at your Whiting S1, Derbyshire EJ2, Tiwari B3.Could capsaicinoids help to support weight management? A systematic review and next meal and hopefully over the meta-analysis of energy intake data. Appetite 2014;73:183-8. course of an entire day when you ramp Supalkova V, Stavelikova H, Krizkova S et al. Study of up your protein intake (as long as you Capsaicin Content in Various Parts of Pepper Fruit by Liquid Chromatography with Electrochemical Detection. Acta Chim are eating based on physiological Slov 2007;54:55-59. hunger— when your stomach actually Othman ZAA, Ahmed YBH, Habila MA, Ghafar AA. Determination of Capsaicin and Dihydrocapsaicin in tells you it’s time to eat). When Capsicum Fruit Samples using High Performance Liquid protein hits your stomach, it triggers a Chromatography. Molecules 2011;16:8919-8929. sequence of actions that sends signals Yoshioka M, Doucet E, Drapeau V, Dionne I, Tremblay A. Combined effects of red pepper and caffeine consumption on to your brain to tell you that you’ve had 24 h energy balance in subjects given free access to foods. Br enough food. In fact, protein’s role in J Nutr 2001;85(2):203-11. keeping you full is unique because it Stephens M, Ludgate M, Rees DA. Brown fat and obesity: the next big thing? Clin Endocrinol (Oxf) 2011;74(6):661-70. has a prolonged effect— keeping you Ma S, Yu H, Zhao Z, Luo Z et al. Activation of the satisfied for hours after you’ve eaten. cold-sensing TRPM8 channel triggers UCP1-dependent thermogenesis and prevents obesity. J Mol Cell Biol Plus, it is dose dependent— the more 2012;4(2):88-96. protein you eat, the more full you Luscombe-Marsh N, Westerterp-Plantega M. Proteinwill feel. So, a general guideline of 30 induced satiety: Effects and mechanisms of different proteins. Physiology & Behavior 2008;94:300-307. grams of protein per meal has been Paddon-Jones D, Westman E, Mattes RD, Wolfe suggested. RR, Astrup A, Westerterp-Plantenga M. Protein, Keep in mind though that you weight management, and satiety. Am J Clin Nutr 2008;87(5):1558S-1561S. shouldn’t stuff yourself to get to 30 Belza A, Ritz C, Sørensen MQ, Holst JJ, Rehfeld JF, Astrup grams if you feel full before you finish A. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety. Am J Clin Nutr 2013;97:980-9. your meal. But, do aim for regular meals Layman, D. Dietary Guidelines should reflect new with sufficient protein intake to curb understandings about adult protein needs. Nutr & Metab hunger and increase TEF. And, consider 2009;6:12. Yoshioka M, St-Pierre S, Suzuki M, Tremblay A. Effects rotating around your plate, eating your of red pepper added to high-fat and high-carbohydrate meals non-starchy vegetables first and then on energy metabolism and substrate utilization in Japanese diving into your protein. By the time you women. Br J Nutr 1998;80(6):503-10. Yoshioka M, Doucet E, Drapeau V, Dionne I, Tremblay A. hit that mound of carbohydrate-rich Combined effects of red pepper and caffeine consumption on mashed potatoes, you might be too full 24 h energy balance in subjects given free access to foods. Br to finish them. J Nutr 2001;85(2):203-11. www.fitnessrxwomen.com

THERMO-HEAT By Michael J. Rudolph, Ph.D. THE BEST THERMOGENIC COMPOUNDS FOR FAT LOSS The standard weight-loss program typically involves caloric restriction combined with some kind of rigorous exercise program. This generates an energy deficit that prompts the body to burn fat in order to replenish energy, which in due course promotes fat loss. In theory, this approach seems very logical and should work well, but it has been rather ineffective at achieving fat loss based on the fairly high levels of obesity now seen in the United States. 1 Furthermore, the typical fat-burning regimen generally involves extensive cardiovascular work that inhibits muscle growth, especially while cutting calories, making this an ineffective choice for those trying to lose fat while maximizing muscle. BAT THERMOGENESIS INCINERATES BODY FAT Based on the above-mentioned shortcomings, alternate ways to reduce body fat have recently gained considerable interest. One fat-loss target that has emerged as potentially groundbreaking is brown adipose tissue (BAT) or brown fat. BAT normally generates body heat by vigorously burning body fat, by a process known as non-shivering thermogenesis, in response to cold temperature exposure in order to maintain normal body temperature. The ability to burn fat with BAT represents a promising way to improve fat loss. BAT is composed of a unique type of fat cell that generates a considerable amount of heat, because of its remarkable capacity to uncouple the normally linked process of fat burning with cellular energy (ATP) production within the mitochondria. As a result, instead of the energy from fat being used to synthesize ATP, it is instead converted into heat. To some degree, all cells can generate heat by thermogenesis, especially when body temperature is below a regulatory threshold. However, BAT is the most proficient thermogenic tissue in the body for two basic reasons. First, each cell has a higher number of mitochondria compared to other cells. Second, these mitochondria have a higher-than-normal concentration of a protein known as uncoupling protein 1 (UCP-1) within their mitochondria. UCP1, as its name implies, is the protein that A P R I L 2 0 1 4 F I T N E S S R X 4 9


THERMO-HEAT CONT.

directly uncouples fat oxidation with ATP production, producing heat instead. Interestingly, BAT has been long recognized as a thermogenic organ in other species, yet has only recently been found to exist in adult humans. Despite only recently discovering the existence of BAT in adults, there has been an abundance of scientific inquiry into BAT function that has produced a ton of evidence demonstrating that BAT has a significant regulatory function controlling whole-body energy expenditure and body fat levels in adult humans. 2-6 Furthermore, additional research has led to the discovery of many naturally occurring compounds that strongly augment BATinduced fat burning.

THE THERMO-HEAT HIIT WORKOUT By Michael J. Rudolph, Ph.D. High-intensity interval training involves extreme interval training for approximately 15 to 30 minutes that entails working at 80 to 90 percent of your maximum heart rate for roughly one minute, accompanied by less-intense recovery periods— such as walking at 40 to 50 percent of your maximum heart rate also for approximately one minute. Interestingly, studies have found that subjects performing HIIT burned significantly more body fat than those who did standard cardio programs 1 while also promoting an anabolic environment that supports lean muscle mass. HIIT BOOSTS PGC1-ALPHA

In addition to HIIT burning fat while supporting a more robust anabolic environment in the body, additional research has shown that HIIT also increases the level and activity of the transcriptional co-activator THERMOPGC-1 alpha.3 PGC1-alpha 1 normally functions by increasing the expression of genes involved HEAT BOOSTS in mitochondrial biosynthesis in response THERMOGENESIS to endurance exercise. 4,5 Interestingly, this AND TORCHES FAT! study also showed that the increase in PGC-1 After toiling through the alpha from HIIT also increased expression of literature on fat reduction night mitochondrial proteins and enzyme activity, after night for many years, and contemplating which combination clearly demonstrating that an acute bout of fat-burning compounds would of HIIT activates mitochondrial biogenesis revolutionize the fat-loss process, through a mechanism involving increased PGCAdvanced Molecular Labs (AML) 1 alpha. Because mitochondria are the powerand our very own publisher Steve producing organelles within the cell, the ability Blechman has put together a of PGC-1 alpha to enhance their quantity and formidable blend of these fateradicating compounds in his new function directly increases muscle-cell energy resulting in increased endurance. product, Thermo-Heat, that is going to transform the concept of fat burning in the nutritional supplement world! With immense potential to burn a sizable amount of calories by cranking up thermogenesis, Thermo-Heat is sure to spark considerable fat buring while also lowering the requirement for muscledepleting cardiovascular exercise and hypocaloric diets, ultimately fostering an uncommon capacity to pack on lean muscle mass.

HOW BAT SPARKS THERMOGENESIS BAT thermogenesis is typically activated in response to cold exposure by stimulating a receptor molecule in the brain belonging to the transient receptor potential vanilloid (TRPV) family, whose normal 5 0 F I T N E S S RX A P R I L 2 0 1 4

INCREASED PGC-1 ALPHA IN MUSCLE BOOSTS BAT THERMOGENESIS

In response to exercise, PGC-1 alpha is induced in several tissue types, including fat and muscle, which locally stimulates many positive effects associated with exercise only within the cells with greater PGC-1 alpha levels. However, exercise induction of PGC-1 alpha in muscle has additional non-local effects outside of the muscle cell where it directly influences adipose tissue. This was shown in a study by Boström et al. 6 where increased levels of muscle cell PGC-1 alpha induced the expression of a newly identified protein known as irisin, which binds to receptors on the surface of white adipose tissue (WAT). This results in the induction of

BAT-associated proteins such as UCP-1, which is the protein that drives thermogenesis in BAT. Thus, irisin functions as a muscle-derived signal that directly makes WAT more similar to BAT resulting in a significant increase in total body energy expenditure and a greater ability to burn body fat. Thus, altogether these results suggest that exercise protocols, such as HIIT, that effectively induce PGC-1 alpha in muscle tissue likely prompt the expression of irisin driving BAT-like activity for greater fat loss. HIGH-INTENSITY EXERCISE INCREASES NORADRENALINE Noradrenaline is a hormone produced by the adrenal glands that is well known for supporting the “fight or flight” response that occurs when we get scared or deal with different forms of stress. During periods of stress, such as HIIT,9 noradrenaline is secreted and binds to the adrenergic receptor embedded in the muscle cell membrane. This interaction between noradrenaline and the adrenergic receptor activates a complex signaling cascade that ultimately converts glycogen into glucose, providing a large source of energy for the muscle cell during intense exercise. In addition to noradrenaline liberating energy within the muscle cell, noradrenaline also binds to the beta-adrenergic receptor embedded within the cellular membranes of BAT and turns up thermogenic fatty acid oxidation.

In conclusion, while most cardiovascular training regimens increase PGC-1 alpha levels, exercise protocols like HIIT induce PGC-1 alpha without causing muscle loss. In addition, amplified PGC-1 alpha levels from HIIT locally increase fatty burning for energy production offering greater endurance while also producing a systemic effect that induces BATdriven thermogenesis for an additional means of scorching body fat . REFERENCES:

1.Tremblay, A., Simoneau, J.A., and Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 43, 814818. 2.Boutcher, S.H. (2011). High-intensity intermittent exercise and fat loss. J Obes 2011, 868305. 3.Little, J.P., Safdar, A., Bishop, D., Tarnopolsky, M.A., and Gibala, M.J. (2011). An acute bout of hig h-intensity interval training increases the nuclear abundance of PGC-1alpha and activates mitochondrial biogenesis in human skeletal muscle. Am J Physiol Regul Integr Comp Physiol 300, R1303-1310. 4.Arany, Z. (2008). PGC-1 coactivators and skeletal muscle adaptations in health and disease. Curr Opin Genet Dev 18, 426-434.

5.Short, K.R., Vittone, J.L., Bigelow, M.L., Proctor, D.N., Rizza, R.A., Coenen-Schimke, J.M., and Nair, K.S. (2003). Impact of aerobic exercise training on age-related changes in insulin sensitivity and muscle oxidative capacity. Diabetes 52, 1888-1896. 6. Bostrom, P., Wu, J., Jedrychowski, M.P., Korde, A., Ye, L., Lo, J.C., Rasbach, K.A., Bostrom, E.A., Choi, J.H., Long, J.Z., Kajimura, S., Zingaretti, M.C., Vind, B.F., Tu, H., Cinti, S., Hojlund, K., Gygi, S.P., and Spiegelman, B.M. (2011). A PGC1-alpha-dependent myokine that drives brown-fat-like development of white fat and thermogenesis. Nature 481, 463-468. 7. Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A.M., Klaus, S., Luft, F.C., and Jordan, J. (2003). Water-induced thermogenesis. J Clin Endocrinol Metab 88, 6015-6019. 8. Vij, V.A., and Joshi, A.S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res 7, 1894-1896. 9. Bracken, R.M., Linnane, D.M., and Brooks, S. (2009). Plasma catecholamine and nephrine responses to brief intermittent maximal intensity exercise. Amino Acids 36, 209-217. www.fitnessrxwomen.com

THERMO-HEAT CONT. function is to regulate body temperatur Cold activation of TRPV within the brain triggers the sympathetic nervous syste resulting in noradrenaline release. Noradrenaline then nds the betaadrenergic receptor embedded within cellular membranes of BAT and turns fatty acid oxidation. In addition, extensi cold stimulation of the sympathetic nervous system elicits an increase in BAT levels as well as BAT activity, which further increases the potential to burn fat and promote fat loss. While prolong exposure to cold temperatures (60 degrees Fahrenheit) for roughly two hours effectively triggers BAT activity fat reduction 7,8, this approach is rather impractical based on the considerable amount of cold exposure time necessa to trigger BAT activity.


. ,

e e

d

CAPSAICIN AND CAPSINOIDS IN

THERMO-HEAT CRANK UP THERMO GENESIS AND FAT LOSS Fortunately, there is another way to crank up thermogenesis. Several stud e have shown that other mbers of the TRPV receptor family are activated outside of the brain by various foodrelated compounds that bind to TRPV receptors within the oral cavity or gastrointestinal tract, yet still activate the sympathetic nervous system and BATactivated thermogenesis in a very simil r fashion to cold exposure. Since these compounds remove the requirement fo prolonged cold exposure, they represen a much more practical way to generate BAT-driven fat loss. Among the TRPV activators investigated so far, the most extensively studied have been capsaicin and other capsaicin-like compounds known as capsinoids, both of which are i n Thermo-Heat. Capsaicin and capsinoids naturally occur in chili peppers, where they contribute to the hot and spicy fla or of the chili pepper. In these studies, both capsaicin and capsinoids increase BAT thermogenesis in humans through the activation of a specific member of the TRPV family, called TRPV1, found in the oral cavity n gastrointestinal tract. Activation of TR 1 stimulates the sympathetic nervous system, which releases noradrenaline— driving BAT thermogenesis and fat loss.9-11 In addition, other studies showe that a single ingestion of capsinoid can activate BAT thermogenesis12,13, www.fitnessrxwo m e n . c o m

while longer term ingest n of ro g ly six weeks increase AT- epend nt thermogenesis and r d d bod fat. Interestingly, this s nd study s owe BAT-driven fat loss in ndi uals that had a low amount of AT efore the study began8,1, demo strating th t the long-term intake of caps oids n a s increase the amount of B T in t bod . Taken together, ca ici nd sino s activate the TRPV-B T ax s, repr sent g potent fat-burning unds t at ar much more feasible than engthy expo e to cold temperatur .

THE SYNERGISTIC ABLATION OF FAT BY

THERMO-HEAT In addition to capsa c n and c ino s, other ingredients found food poss a powerful stimula o y ef ect on BAT activity and f at ss, n y w n combined with capsa cin. Interestingly, these compounds pos tiv ly inf uence different components of e TRP -BA signaling pathway— king the e tire signaling network e c esiv , whic boosts the signal for improved B T activity. As a result, the bine use f these compounds ha u te an i ct on thermogenic fat ss due to t e synergistic response of t e TRP -BAT system to these pow rful compound combinations. While there are ny ferent compounds that acti ate the TR V-BA system, those with a er or inf ue on BAT-triggered f at loss when mbine with capsaicin includ tw com nds in Thermo-Heat, tyro ine d ca feine. This is despite the fa t th t neit er compound potently st mu ates B T function alone. For inst e, one study clearly showed the ineffe tive s of 200 milligrams of ca fei to ind B Ttriggered thermoge is r weig t lo 14 in obese subjects. Likew se, tyr sine supplementation al s also t ye been established a n act vator of BA stimulated thermog s . Even houg tyrosine, which is th r ary bu ing block of noradrena ne, s been sho to increase noradr lin nd dopami production and funct on.1 While the indepen ent nsu ption of caf feine and tyrosine ma inef fectively activate BAT, when nsu e with capsaicin they poten iate B T thermogenesis and f t lo .16 Th was clearly demonstrate in tudy here he simultaneous consu pt on of all three

com nds apsaic n, tyro ne d caff ine— fo eve y bu d a ition 17 calor es per ay. s synergism el s use of t comp n ar a fect f al thr com nds (c icin, tyrosi e and ffeine on t e -B syst m. The rect b ing of c n to t e TRP recept r tri rs the mpa et c ner us syst , r leas g n r dre a n . Sin tyrosi con p ion osts nor rena ne evels, c - rv rel e of n adre a ne is nc e d 18,19 whe omb d w tyr s n . W th mor drena ne ndi to e betaadr rgic r pt rs BAT, here s a gr ter pr ucti f e lecu e cyclii AMP ( MP) withi BA , whic sign s greater act va i of t-bu n enz s— t us i ng fa ty ac oxid tion an ther s s BA . Fina y, the c MP r s se, ich typ lly shor -lived e P get degr ded ra y, p o nge by ffe e,, whic direct y inh ts t e de adat on of cAM and ur er n a tiv ty.

THERMO-HEAT INCREASES BAT LEVELS In additio to s im l ting AT a tivi y, ano er for ful ay to har ss t e the ogeni potenti l f B is b incr asing t am u t f B in t e bod . A co oun n t rall oun in ma fruits a d h rb nd w fo nd in T rmo- at, kno n as r olic acid2 , has r ent y b e sh n to incr ase BA leve s.21 In addition, t is stu also showe that urs l c aci incr ased t exp essi n of CP1, w ch inc ase th r og esis, de nstrat g th t rsolic id c n disti ctivel i cre se b th T qu ntity and ctivity. nter stin ly, r olic cid also romotes m scle ype roph by acti ting t IGF-1 ig ali cas ade.22 Sin brow at a d k letal uscle are erived rom the sa e scle cell23 like recurs cel an be ause I Fsignaling pr ot s b o n f gro th2 , the uthors of thi study spe ulat that rsolic acid i cr a es rown at and skeleta uscle thr ug co mo mol cular cha is i vol i g I F1 sig aling. together, hes resu ts illus ate th urs lic a id h the rathe uniq e capacity t in r ase the a ou t and ctivity f BA w il also boo ting mus le gro h, w ic altog her additively in eas e e gy ex end tur and educe ody fat. (Con .) A P R I L 2 0 1 4 F I T N E S S RX 5 1

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NEXT LEVEL In 1974 I joined Twin Laboratories, Inc. and served as Vice President, product development and marketing. For 27 years I was primarily the visionary of the company and responsible for developing new products for TwinLab, one of the nation’s largest dietary supplement makers of vitamins, minerals, herbs and sport nutrition products. I also ran the publishing arm of TwinLab. A cornerstone of TwinLab’s

2001, I acquired ARP from TwinLab. I resigned as TwinLab’s executive Vice President and head of product development in order to concentrate on ARP, which is now called Advanced Research Media (ARM). I am currently President/CEO of ARM which publishes Muscular Development magazine and FitnessRx for Women and FitnessRx for Men. ARM reflects more who we are today, a multimedia publishing company. Keeping up with technology, ARM has evolved into far more than a print magazine company, when the digital revolution took off. With that said, I’m pleased and excited to announce that after 13 years I’m getting back in the formulation and development of dietary supplements! I have formed a new cutting-edge supplement company called Advanced Molecular Labs (AML). After 27 years at TwinLab, I still have the keen passion and interest to develop and bring to market the most unique scientifically formulated nutraceuticals and dietary supplements that enhance optimum health and human

TAKING

SUPPLEMENTS TO THE

NEXT LEVEL In 1974 I joined Twin Laboratories, Inc. and served as Vice President, product development and marketing. For 27 years I was primarily the visionary of the company and responsible for developing new products for TwinLab, one of the nation’s largest dietary supplement makers of vitamins, minerals, herbs and sport nutrition products. I also ran the publishing arm of TwinLab. A cornerstone of TwinLab’s success was its strong name brand recognition, premium quality standards and its ability to rapidly utilize recent scientific and medical findings in its new product development efforts. I always prided myself on developing new and innovative products— in blazing new trails and setting the standards for others to follow. Over a 27-year period, I helped the company introduce a long and impressive list of nutritional breakthroughs! The list is a mile long. We were the first to come out with creatine (as Creatine Fuel in 1992), whey protein, whey protein hydrolysates, ephedra/caffeine combinations (the best fat-burning stack), bitter orange extract (standardized for p-synephrine), pure amino acids such as L-arginine, L-ornithine, L-glutamine, L-carnitine, L-Leucine and branched chain amino acids, Ketoisocaproate (KIC), L-tyrosine, L-phenylalanine, Taurine, L-ornithine alpha keto-glutarate, L-arginine, alpha keto-glutarate, Lysine, Tryptophan, L-Cysteine, N-Acetyl- Cysteine (NAC), glutathione, high-potency omega-3 fish oils, coenzyme Q-10, Lutein, Lycopene, chondroitin sulphate/Glucosamine, red wine and tea polyphenols, 95% pure resveratrol, Turmeric (standardized for 95% Curcumin) … and the list goes on and on! The industry knows, but many consumers may not know, that many of the supplements they’re taking today were first brought to the market by TwinLab and were designed by me. In

2001, I acquired ARP from TwinLab. I resigned as TwinLab’s executive Vice President and head of product development in order to concentrate on ARP, which is now called Advanced Research Media (ARM). I am currently President/CEO of ARM which publishes Muscular Development magazine and FitnessRx for Women and FitnessRx for Men. ARM reflects more who we are today, a multimedia publishing company. Keeping up with technology, ARM has evolved into far more than a print magazine company, when the digital revolution took off. With that said, I’m pleased and excited to announce that after 13 years I’m getting back in the formulation and development of dietary supplements! I have formed a new cutting-edge supplement company called Advanced Molecular Labs (AML). After 27 years at TwinLab, I still have the keen passion and interest to develop and bring to market the most unique scientifically formulated nutraceuticals and dietary supplements that enhance optimum health and human performance. For over 40 years, I have followed the latest findings regarding nutrition, supplementation and athletic performance. I believe we have just touched the surface. Through AML, I am committed to working with the best researchers, scientists, physiologists, molecular biologists, biochemists, pharmacists and physicians to produce the very best health, nutritional and performance products possible based on the latest cutting-edge research. AML will set a new standard for performance nutrition. AML, through my leadership and 27 years of product development experience, will have the resources and resource fullness to stay on the cutting-edge of product development to pioneer new nutritional and performance breakthroughs and help maintain if not improve the quality of life. I am committed to discovering the trut h about which dietary supplements work and which ones don’t. There are some great products in the market that really do work, many of them that I personally have tried. AML will donate a percentage of its company profits to university studies at prestigious institutions to further the science of performance nutrition and wellness. AML’s partnership with the scientific community will show our corporate commitment and provide the consumer with credible, new in formation on safe, legal, scientifically designed performance products.

CEO of Advanced Molecular Labs

A SCIENTIFIC BREAKTHROUGH IN AIDING THE BODY IN

BURNING FAT Getting lean and ripped takes a ton of discipline. In general, you have to decrease caloric intake and/or increase caloric expenditure. You simply need to exercise more and eat less. Also, you need to eat the right foods. Recent research has shown that all calories are not created equal. As mentioned above, I was the first to introduce and bring to market an ephedra/caffeine stack at TwinLab, called Ripped Fuel (containing 20mg of ephedra alkaloids and 200mg of caffeine). The best fat-burning supplement ever developed! The ephedra herb contains ephedrine, a potent beta-adrenergic agonist. When synergistically combined with caffeine, it was even more effective and powerful as a fat burner and thermogenic— increasing energy expenditure by turning calories into heat, instead of storing them as fat. It also curbed appetite and enhanced energy and mental alertness.

*These Statements have not been evaluated by th This product is not intended to diagnose, treat

References: 1. Haslam, D. Obesity: a medical history. Obes Rev 8 Suppl 2007;1, 31-36. 2. Nedergaard J, Bengtsson T and Cannon B. Unexpected evidence for active brown adipose tissue in adult humans. Am J Physiol Endocrinol Metab 2007;293, E444-452. 3. Saito M, Okamatsu-Ogura Y, et al. High incidence of metabolically active brown adipose tissue in healthy adult humans: effects of cold exposure and adiposity. Diabetes 2009;58, 1526-1531. 4. van Marken Lichtenbelt WD, Vanhommerig JW, et al. Cold-activated brown adipose tissue in healthy men. N Engl J Med 2009;360, 1500-1508. 5. Virtanen KA, Lidell ME, et al. Functional brown adipose tissue in healthy adults. N Engl J Med 2009;360, 1518-1525. 6. Cypess AM, Lehman S, et al. Identification and importance of brown adipose tissue in adult humans. N Engl J Med 2009;360, 1509-1517. 7. Yoneshiro T, Aita S, et al. Brown adipose tissue, whole-body energy expenditure, and thermogenesis in healthy adult men. Obesity 2011 (Silver Spring);19, 13-16. 8. Yoneshiro T, Aita S, et al. Recruited brown adipose tissue as an antiobesity agent in humans. J Clin Invest 2013;123, 3404-3408. 9. Snitker S, Fujishima Y, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr 2009;89, 45-50. 10. Whiting S, Derbyshire E and Tiwari B.K. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite 2012;59, 341-348. 11. Ludy MJ, Moore GE and Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses2012;37,103-121. 12. Yoneshiro T, Aita S, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr 2012;95, 845-850. 13. Saito M and Yoneshiro T. Capsinoids and related food ingredients activating brown fat thermogenesis and reducing body fat in humans. Curr Opin Lipidol 2013;24, 71-77. 14. Astrup A, Breum L, et al. The effect and safety of an ephedrine/caffeine compound compared to ephedrine, caffeine and placebo in obese subjects on an energy restricted diet. A double blind trial. Int J Obes Relat Metab Disord 1992;16, 269-277

A SCIENTIFIC BREAKTHROUGH IN AIDING THE BODY IN

BURNING FAT Getting lean and ripped takes a ton of discipline. In general, you have to decrease caloric intake and/or increase caloric expenditure. You simply need to exercise more and eat less. Also, you need to eat the right foods. Recent research has shown that all calories are not created equal. As mentioned above, I was the first to introduce and bring to market an ephedra/caffeine stack at TwinLab, called Ripped Fuel (containing 20mg of ephedra alkaloids and 200mg of caffeine). The best fat-burning supplement ever developed! The ephedra herb contains ephedrine, a potent beta-adrenergic agonist. When synergistically combined with caffeine, it was even more effective and powerful as a fat burner and thermogenic— increasing energy expenditure by turning calories into heat, instead of storing them as fat. It also curbed appetite and enhanced energy and mental alertness. On March 1, 2014 AML will introduce Thermo Heat, the most revolutionary fat burner and thermogenic ever developed! I personally believe it is even better than my original TwinLab Ripped Fuel formula! It is based on groundbreaking research involving Brown adipose tissue (BAT) or brown fat. Recent research has shown that ephedrine, which was banned in 2004, did not activate brown fat. BAT normally generates body heat by vigorously burning body fat, by a process known as non-shivering thermogenesis. The ability to get lean and ripped with BAT represents a promising way to burn fat. BAT is the most proficient thermogenic tissue in the body. BAT burns fat more efficiently than white adipose tissue (WAT). Unfortunately, adults have only small deposits of BAT. A potential strategy for increasing these deposits is inducing WAT to take on the fat-burning properties of BAT. Several landmark discoveries and approaches to this are being explored in labs worldwide with great excitement, including at AML!!

WHY IS THERMO HEAT

SO EFFECTIVE? Research has led to the discovery of many powerful, naturally occurring compounds that may strongly augment the body’s own BAT— inducing fat burning. Thermo Heat is a patent pending, a scientifically developed proprietary blend containing some of the most biologically active BAT activators for enhancing thermogenesis and fat burning in the body. Thermo Heat also contains other thermogenesis activators, which further enhance fat burning and thermogenesis in the body. Thermo Heat boosts metabolism, helps manage appetite plus enhances energy and mental alertness. Thermo Heat is without the addition of prescription drugs, or illegal amphetamines or amphetamine-like drugs. Thermo Heat also does not contain green tea extract, or concentrated green tea catechins that may enhance liver toxicity in certain individuals. Thermo Heat is based on the latest cutting-edge scientific research on thermogenesis and fat burning. Thermo Heat is not snake oil! It’s the real deal! Try it today. I guarantee you will not be disappointed!!

e Food and Drug Administration. , cure, or prevent any disease.

References: 1. Haslam, D. Obesity: a medical history. Obes Rev 8 Suppl 2007;1, 31-36. 2. Nedergaard J, Bengtsson T and Cannon B. Unexpected evidence for active brown adipose tissue in adult humans. Am J Physiol Endocrinol Metab 2007;293, E444-452. 3. Saito M, Okamatsu-Ogura Y, et al. High incidence of metabolically active brown adipose tissue in healthy adult humans: effects of cold exposure and adiposity. Diabetes 2009;58, 1526-1531. 4. van Marken Lichtenbelt WD, Vanhommerig JW, et al. Cold-activated brown adipose tissue in healthy men. N Engl J Med 2009;360, 1500-1508. 5. Virtanen KA, Lidell ME, et al. Functional brown adipose tissue in healthy adults. N Engl J Med 2009;360, 1518-1525. 6. Cypess AM, Lehman S, et al. Identification and importance of brown adipose tissue in adult humans. N Engl J Med 2009;360, 1509-1517. 7. Yoneshiro T, Aita S, et al. Brown adipose tissue, whole-body energy expenditure, and thermogenesis in healthy adult men. Obesity 2011 (Silver Spring);19, 13-16. 8. Yoneshiro T, Aita S, et al. Recruited brown adipose tissue as an antiobesity agent in humans. J Clin Invest 2013;123, 3404-3408. 9. Snitker S, Fujishima Y, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr 2009;89, 45-50. 10. Whiting S, Derbyshire E and Tiwari B.K. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite 2012;59, 341-348. 11. Ludy MJ, Moore GE and Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses2012;37,103-121. 12. Yoneshiro T, Aita S, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr 2012;95, 845-850. 13. Saito M and Yoneshiro T. Capsinoids and related food ingredients activating brown fat thermogenesis and reducing body fat in humans. Curr Opin Lipidol 2013;24, 71-77. 14. Astrup A, Breum L, et al. The effect and safety of an ephedrine/caffeine compound compared to ephedrine, caffeine and placebo in obese subjects on an energy restricted diet. A double blind trial. Int J Obes Relat Metab Disord 1992;16, 269-277. 15. Hull KM and Maher TJ. Effects of L-tyrosine on mixed-acting sympathomimeticinduced pressor actions. Pharmacol Biochem Behav 1992;43, 1047-1052. 16. Yoshioka M, Doucet E, et al. Combined effects of red pepper and caffeine consumption on 24 h energy balance in subjects given free access to foods. Br J Nutr 2001;85, 203-211. 17. Belza A and Jessen AB. Bioactive food stimulants of sympathetic activity: effect on 24-h energy expenditure and fat oxidation. Eur J Clin Nutr 200559, 733-741. 18. Caterina MJ, Leffler A, et al. Impaired nociception and pain sensation in mice lacking the capsaicin receptor.Science 2000;288, 306-313. 19. Vogel G. Hot pepper receptor could help manage pain. Science 2000;288, 241-242. 20. Jager S, Trojan H, et al. Pentacyclic triterpene distribution in various plants rich sources for a new group of multi-potent plant extracts. Molecules 2009;14, 2016-2031. 21. Kunkel SD, Elmore CJ, et al. Ursolic acid increases skeletal muscle and brown fat and decreases diet-induced obesity, glucose intolerance and fatty liver disease. PLoS One 2012;7, e39332. 22. Kunkel SD, Suneja M, et a l. mRNA expression signatures of human skeletal muscle atrophy identify a natural compound that increases muscle mass. Cell Metab 2011;13, 627-638. 23. Kajimura S, Seale P and Spiegelman BM. Transcriptional control of brown fat development. Cell Metab 2010;11, 257-262. 24. Tseng YH, Butte AJ, et al. Prediction of preadipocyte differentiation by gene expression reveals role of insulin receptor substrates and necdin. Nat Cell Biol 2005;7,601-611. 25. Nelson BC, Putzbach K, et al. Mass spectrometric determination of the predominant adrenergic protoalkaloids in bitter orange (Citrus aurantium). J Agric Food Chem 2007;55, 9769-9775. 26. Stohs SJ. Lack of evidence that p-synephrine is responsible for STEMI. Tex Heart Inst J 2010;37, 383; author reply 383-384. 27. Stohs SJ, Preuss HG and Shara M. The safety of Citrus aurantium (bitter orange) and its primary protoalkaloid p-synephrine. Phytother Res 2011;25, 1421-1428. 28. Jordan R, Midgley JM, et al. Beta-adrenergic activities of octopamine and synephrine stereoisomers on guinea-pig atria and trachea. J Pharm Pharmacol 1987;39, 752-754. 29. Hibino T, Yuzurihara M, et al. Synephrine, a component of Evodiae Fructus, constricts isolated rat aorta via adrenergic and serotonergic receptors. J Pharmacol Sci 2009;111, 73-81. 30. Shannon JR, Gottesdiener K, et al. Acute effect of ephedrine on 24-h energy balance. Clin Sci 1999 (Lond);96, 483-491. 31. Arch J R. beta(3)-Adrenoceptor agonists: potential, pitfalls and progress. Eur J Pharmacol2002;440, 99-107. 32. Oana F, Homma T, et al. DNA microarray analysis of white adipose tissue from obese (fa/fa) Zucker rats treated with a beta3-adrenoceptor agonist, KTO-7924. Pharmacol Res 2005; 52, 395-400. 33. Oi-Kano Y, Kawada T, et al. Oleuropein, a phenolic compound in extra virgin olive oil, increases uncoupling protein 1 content in brown adipose tissue and enhances noradrenaline and adrenaline secretions in rats. J Nutr Sci Vitaminol (Tokyo) 2008;54,363-370. 34. da-Silva WS, Harney JW, et al. The small polyphenolic molecule kaempferol increases cellular energy expenditure and t hyroid hormone activation. Diabetes 2007;56, 767-776. 35. Watanabe M, Houten SM, et al. Bile acids induce energy expenditure by promoting intracellular thyroid hormone activation. Nature 2006;439, 4 84-489.

Thermo Heat is without the addition of prescription drugs, or illegal amphetamines or amphetamine-like

FitRx TRAINING

HIGH-INTENSITY

Five-Day Meal Plan D AY 1

RECIPES

BREAKFAST :

LUNCH:

MID-MORNING SNACK:

B AKED SALMON WHOLE GRAIN COUSCOUS GLASS OF SKIM MILK

APPLE CINNAMON OATMEAL (SEE RECIPE) GLASS OF SKIM MILK C AFFEINATED COFFEE 1 PIECE OF FRUIT

LUNCH:

L ARGE MIXED GREEN SALAD WITH ROASTED RED PEPPER VINAIGRETTE

DINNER:

CROCK-POT SALSA CHICKEN

FitRx TRAINING

HIGH-INTENSITY

Five-Day Meal Plan D AY 1

RECIPES

BREAKFAST :

LUNCH:

MID-MORNING SNACK:

B AKED SALMON WHOLE GRAIN COUSCOUS GLASS OF SKIM MILK

APPLE CINNAMON OATMEAL (SEE RECIPE) GLASS OF SKIM MILK C AFFEINATED COFFEE 1 PIECE OF FRUIT

LUNCH:

S AUTÉED BELL PEPPERS WITH SAUTÉED CHICKEN BREAST OVER A BED OF BROWN RICE HOT GREEN OR BLACK TEA

MID- AFTERNOON SNACK:

C ARROTS AND CELERY STICKS WITH ROASTED RED PEPPER AND JALAPENO HUMMUS

DINNER:

TRADITIONAL MEATLOAF GLASS OF SKIM MILK REAKFAST :

SCRAMBLED EGGS WITH CHOPPED ONIONS AND BELL PEPPERS WHOLE-GRAIN TOAST WITH LIGHT BUTTER C AFFEINATED COFFEE

MID-MORNING SNACK: 1 PIECE OF FRUIT

LUNCH:

TURKEY WRAP – WHOLE-WHEAT WRAP WITH ROASTED RED PEPPER AND JALAPENO HUMMUS SPREAD ON TOP AND FILLED WITH ROASTED TURKEY, CHOPPED CELERY AND RADISHES GLASS OF MILK

DINNER:

L ARGE MIXED GREEN SALAD WITH ROASTED RED PEPPER VINAIGRETTE

DINNER:

CROCK-POT SALSA CHICKEN GLASS OF SKIM MILK REAKFAST :

WHOLE-GRAIN TOAST WITH JALAPENO PEPPER JELLY CUP OR BOWL OF PLAIN GREEK YOGURT C AFFEINATED COFFEE

MID-MORNING SNACK:

SLICED APPLES SPRINKLED WITH CINNAMON AND GINGER AND MICROWAVED FOR 1.5 TO 2 MINUTES OR UNTIL SOFT

LUNCH:

S ALMON AND ASPARAGUS FRITTATA

DINNER:

STEAMED VEGETABLES INCLUDING BELL PEPPERS COFFEE-RUBBED STEAK (SEE RECIPE) B AKED POTATO WITH LIGHT BUTTER, SEASONED WITH BLACK PEPPER

DESSERT:

COFFEE CHOCOLATE CUPCAKES (SEE RECIPE) REAKFAST :

LEFTOVER SALMON & ASPARAGUS FRITTATA C AFFEINATED COFFEE OR TEA

GRILLED SHRIMP COATED WITH C AJUN SEASONING (MAKE YOUR OWN FROM SALT , OREGANO, PAPRIKA, RED PEPPER AND BLACK PEPPER OR PICK UP ALREADY MADE SEASONING)

MID-MORNING SNACK:

DESSERT:

LUNCH:

1 PIECE OF FRUIT

NONFAT OR 1% FAT COTTAGE CHEESE DICED PINEAPPLE SPRINKLED WITH GINGER MIXED IN BOWL OF OATMEAL C AFFEINATED COFFEE

CHICKEN AND BEAN BURRITO SPREAD HOT SALSA ON A WHOLE GRAIN TORTILLA AND STUFF IT WITH: SHREDDED ROTISSERIE CHICKEN SHREDDED DARK GREEN LETTUCE ( ANY VARIETY) BLACK BEANS BROWN RICE FINELY DICED JALAPENO SPRINKLE BLACK PEPPER ON TOP AND WRAP!

MID-MORNING SNACK:

DINNER:

1 SERVING OF PREPARED PUDDING WITH CRUMBLED GINGER SNAPS ON TOP

REAKFAST :

1 PIECE OF FRUIT

5 2 F I T N E S S RX A P R I L 2 0 1 4

WHITE CHICKEN CHILI

www.fitnessrxwo m e n . c o m

H CK N URRY Serves 4 Nutrition information per serving: 381 calories, 42 g carbohydrate, 12 g fat, 29 g protein 2 TSP OLIVE OIL 2 CLOVES GARLIC , MINCED ½ CUP ONION, DICED 1 CUP SWEET POTATO, DICED 1 CUP CARROTS, CHOPPED 1 CUP GREEN BEANS, CHOPPED

1 CUP RED PEPPERS, DICED 1 LB COOKED CHICKEN, CHOPPED

2 TBSP RED CURRY PASTE (HOT OR MILD) 2-3 DRIED RED PEPPERS, CHOPPED

(DRIED RED PEPPERS PEPPERS ARE ARE TYPICALLY FOUND IN THE PRODUCE SECTION )

2 TBSP FRESH GINGER, GRATED

1 CAN LIGHT COCONUT MILK 1 CUP BROWN RICE, UNCOOKED Directions: 1. Cook rice according to package directions. 2. While rice is cooking, sauté garlic and onion in oil, in a large Dutch oven or large pot, over medium heat for 2-3 minutes. 3. Add remaining vegetables and sauté 10 minutes. 4. Add remaining ingredients, bring to a boil, reduce heat and let simmer 20-30 minutes or until potatoes reach desired level of tenderness. 5. Serve over rice.

ALMON ALM ON SPA PARA RA US RIT ITTA TATA TA Serves 2 Nutrition information per serving (without optional garnishes): garnishes ): 308 calories, 7 g carbohydrate, 20 g fat, 26 g protein 1 TSP OIL ¼ CUP ONION, DICED 1 CLOVE GARLIC, MINCED 1 JALAPENO, MINCED ½ CUP RED PEPPERS, DICED

½ CUP CUP ASPARA ASPARAGUS GUS, CHOPPED

6 OZ SALMON, COOKED

4 LARGE EGGS ½ TSP PAPRIKA BLACK PEPPER, TO TASTE OPTIONAL GARNISHES: CHEESE, HOT SAUCE Directions: 1. Heat oil in a large pan. 2. Sauté onion, garlic, jalapeno, peppers, and asparagus for 3-4 minutes. 3. Add salmon and paprika to pan and evenly distribute mixture across the bottom of the pan. 4. In a small bowl, whisk eggs together. 5. Pour eggs into pan, tilting the pan to spread eggs evenly around the pan so they cover the salmon mixture. 6. Cover pan with a lid and cook over low-medium heat for 7-8 minutes or until eggs are set. 7. Top with cheese and hot sauce if desired.

HIT ITE E C IC ICKE KEN N CH CHIILI Serves 4 Nutrition information per serving (without optional garnishes): 320 calories, 29 g carbohydrate, 6 g fat, 36 g protein 2 TSP OLIVE OIL 2 JALAPENOS, MINCED ½ CUP ONION, DICED 2 CLOVES GARLIC, MINCED 1 LB CHICKEN BREASTS, DICED

1 CAN CANNELLINI BEANS, DRAINED AND DRAINED AND RINSED

1 CAN DICED TOMATOES— NO SALT ADDED SALT ADDED

1 TBSP CUMIN 1 TSP PAPRIKA 1 TSP CAYENNE PEPPER (OPTIONAL) 1 TSP OREGANO 1 QUART CHICKEN BROTH— LOW SODIUM 2 TBSP LIME JUICE OPTIONAL GARNISHES: DICED DICED AVOCA AVOCADO DO AND AND SHREDDED CHEESE Directions: 1. In a large Dutch oven (or large pot), sauté jalapenos, onion, garlic and chicken until chicken is cooked through. 2. Add beans, tomatoes (if using), spices and broth. 3. Bring to a boil, then reduce heat and let simmer for 15-20 minutes. 4. Add lime juice 5. Serve warm and garnish with diced avocado and shredded cheese if desired.

P LE IN A O O TM AL Serves 1 Nutrition information per serving: 345 calories, 43 g carbohydrate, 15 g fat, 16 g protein ››

AND FLAKED www.fitnessrxwo m e n . c o m

A P R I L 2 0 1 4 F I T N E S S RX 5 3

FitRx TRAINING ½ CUP ROLLED OATS ½ CUP SKIM MILK ¼ CUP DICED DICED APPLE APPLE 1 TSP FRESH GINGER, GRATED ½ TSP CINNAMON 1 TBSP PEANUT BUTTER 1 TBSP PUMPKIN SEEDS (SHELLED) Directions: 1. In a bowl, combine the oats, milk, apple and ginger. 2. Microwave on high for 2 minutes. 3. Sprinkle with cinnamon and top with peanut butter & pumpkin seeds.

HRI RIMP MP AK AKES ES Serves 4 (appetizer servings) Nutrition information per serving: 201 calories, 25 g carbohydrate, 9 g fat, 25 g protein 1 LB RAW SHRIMP, PEELED & DEVEINED 1/3 CUP RED PEPPER, DICED

¼ CUP ONION, DICED 1 JALAPENO, MINCED 1 TSP CHIPOTLE T ABASCO (OPTIONAL) ½ TSP OLD B AY SEASONING

½ CUP CUP ALMOND ALMOND MEAL Directions: 1. Place shrimp, peppers, onions and jalapeno in a food processor and pulse 10-15 times. 2. Transfer mixture to bowl, add chipotle Tabasco, Old Bay and almond meal. 3. Mix well and form into 8 small patties. 4. Place on a greased baking sheet and bake at 400 degrees for 20 minutes, flipping once.

O FE -R B ED TE K Serves 4 Nutrition information per serving: 442 calories, 7 g carbohydrate, 14 g fat, 70 g protein 2 TBSP BROWN SUGAR 1 TSP KOSHER SALT 2 TSP CAYENNE PEPPER 1 TSP PAPRIKA 5 4 F I T N E S S RX A P R I L 2 0 1 4

1 TSP GARLIC POWDER 2 TSP GROUND COFFEE BEANS 1 TSP DRY MUSTARD 4-8 OZ TOP SIRLOIN STEAKS 1 TBSP OIL Directions: 1. Combine spices and coffee in a small bowl and mix well. 2. Rub mixture onto both sides of each steak. 3. Heat oil in a pan or cast iron skillet. 4. Cook steaks for 7-8 minutes, flipping once, or until desired degree of doneness is reached.

ROC OCKK- OT ALS A LS A C IC ICKE KEN N Serves 6 Nutrition information per serving (without optional garnishes): 330 calories, 49 g carbohydrate, 4 g fat, 26 g protein 1 LB CHICKEN BREAST 1 CUP CORN KERNELS 1 CAN BLACK BEANS 2 JALAPENOS, MINCED ½ CUP ONION, DICED 2 CLOVES GARLIC, MINCED 1 RED PEPPER, DICED 1 TSP CAYENNE PEPPER, OPTIONAL

1 TBSP CUMIN 2 CUPS SALSA 3 CUPS COOKED BROWN RICE OPTIONAL: CILANTRO CILANTRO AND AND CHEESE TO GARNISH. Directions: 1. Place chicken breasts in Crock-Po Crock-Pot. t. 2. Top with remaining ingredients. 3. Cook on low for 3-4 hours or until chicken reaches 165 degrees. 4. Use two forks to shred chicken in Crock-Pot and stir to combine. 5. Serve over rice with cheese and cilantro if desired.

RADIT RAD ITII NA NAL L M AT ATL LO F Serves 6 Nutrition information per serving (without glaze): 356 calories, 18 g carbohydrate, 17 g fat, 31 g protein


1 ½ LB GROUND BEEF (85/15) ½ CUP ONION, DICED 2 JALAPENOS, MINCED 2 CLOVES GARLIC , MINCED

1 TBSP MUSTARD 1 TBSP CHIPOTLE T ABASCO 3/4 CUP ROLLED OATS ¼ CUP KETCHUP ¼ CUP BBQ SAUCE 1 EGG BLACK PEPPER, TO TASTE

OPTIONAL GLAZE: BBQ SAUCE Directions: 1. Combine all ingredients in a bowl and mix with hands until well combined. 2. Form into a loaf on a foil-lined baking sheet. 3. Bake at 350 degrees for 45-50 minutes or until loaf reaches a temperature of 165. 4. Let stand 10 minutes before slicing. slicing. 5. Optional: Brush with BBQ sauce after removing from the oven.

O AS ASTE TE RE RED D P PP PPE ER ALA A LAPE PEN NO H HUM UM US Serves 12 Serving size: 1 ½ cups Nutrition information per serving: 49 calories, 7 g carbohydrate, 2 g fat, 2 g protein 1 RED PEPPER, ROASTED 1 TO 2 JALAPENOS, ROASTED 1 CLOVE GARLIC 1 CAN CHICKPEAS (DRAINED WITH LIQUID RESERVED) ¼ CUP LIQUID FROM CHICKPEAS (OR WATER ) 2 TBSP LEMON JUICE 2 TBSP TAHINI 1 TSP CAYENNE PEPPER (OPTIONAL) ½ TSP PAPRIKA

and roast for 45 minutes to one hour, turning occasionally. 3. Let cool and remove outer skin and stem from pepper and remove stem from jalapeno. 4. Place in a food processor and add chickpeas, lemon juice, garlic, tahini, cayenne cayenne pepper pepper and paprika. paprika. 5. Process until smooth. 6. Add reserved liquid 1 Tbsp at a time until desired thickness is reached (you may not use all the liquid).

O FE C O OL TE CU C KE Servings: 12 cupcakes Nutrition information per serving (plain cupcake): 140 calories, 25 g carbohydrate, 5 g fat, 4 g protein ¾ CUP WHITE WHOLE WHEAT FLOUR 1/3 CUP UNSWEETENED COCOA POWDER 1 TSP BAKING POWDER 1 TSP BAKING SODA ½ TSP CAYENNE PEPPER 1/3 CUP PLAIN 2% GREEK YOGURT 2/3 CUP BROWN SUGAR 1 EGG 3 TBSP MASHED MASHED AVOC AVOCADO ADO 1 TSP VANILLA EXTRACT ½ CUP BREWED STRONG HOT COFFEE ½ CUP DARK CHOCOLATE CHIPS OPTIONAL: POWDERED SUGAR FOR DUSTING OR FROSTING OF YOUR CHOICE Directions: 1. Place the first five ingredients in a large bowl. 2. Add yogurt, brown sugar, egg, mashed avocado and vanilla and blend using a mixer until combined. 3. Slowly add the coffee and mix for 2 minutes. 4. Stir in chocolate chips. 5. Pour batter into muffin tins (with liners) and bake at 350 for 25 minutes or until a toothpick inserted into the center comes out clean. 6. Dust with powdered sugar or frost as desired. ■

1. Preheat oven to 400 degrees. 2. Place red pepper and jalapeno on a baking sheet


A P R I L 2 0 1 4 F I T N E S S RX 5 5


THERMO-HEAT

CONT.

THERMO-HEAT’S BETA-AGONIST SYNEPHRINE MORE SELECTIVELY ACTIVATES THERMOGENESIS WITHOUT ANY OF THE SIDE EFFECTS ASSOCIATED WITH THE MUCH-MALIGNED BETA-AGONIST EPHEDRINE

Synephrine is an alkaloid found in bitter orange and other citrus fruits including oranges and grapefruits 25, and is widely used for weight management. In spite of the widespread consumption and lack of adverse effects associated with synephrine26,27, the safety of synephrine has been incorrectly questioned— in part, because of its chemical similarity to ephedrine, which has been pulled from the market due to safety issues. While both synephrine and ephedrine have similar molecular structures and bind to betaadrenergic receptors, there are some key molecular differences between these two compounds that change their receptorbinding characteristics, explaining their extremely different safety profiles. It turns out that synephrine and ephedrine bind completely different beta-adrenergic receptors, as only ephedrine binds to betaadrenergic receptor subtypes beta-1 and beta-2. Since the activation of the beta-1 and beta-2 adrenergic receptors increases vasoconstriction, blood pressure and heart rate28,29, the ability of ephedrine to solely interact with these two receptors illustrates why only ephedrine negatively influences cardiovascular function. Also, recent research has shown that ephedrine does not activate BAT. Furthermore, other studies show that only synephrine binds mainly beta-3 adrenergic receptors found in BAT 30, which are the receptors that activate BAT thermogenesis.31.32 In line with this finding, synephrine was shown in another study to elicit a thermogenic effect by increasing resting metabolic rate, with no effect on heart rate or blood pressure in a doubleblind human study.

THERMO-HEAT POLYPHENOLS ENHANCE THYROID HORMONE FAT BURNING

A wide variety of polyphenolic compounds have also been shown to possess properties that enhance thermogenesis and fat oxidation. One of them is oleuropein, a polyphenolic found in extra-virgin olive oil, which enhances noradrenaline secretion and increased UCP-1 in BAT. 33 Another polyphenolic flavonol with potent thermogenic properties isolated from such divergent sources as tea, broccoli and grapefruit, is the compound kaempferol. In contrast to the previously mentioned compounds, kaempferol activates thermogenesis 5 6 F I T N E S S RX A P R I L 2 0 1 4

specifically in muscle cells without triggering noradrenaline release or TRPV receptor activation. Instead, kaempferol stimulates thermogenesis by triggering thyroid hormone production34, which activates a completely different signaling pathway in BAT. BILE ACIDS IN

THERMO-HEAT Recently, it was reported that supplementation with bile acids confers resistance to diet-induced obesity by upregulation of thyroid hormone signaling and thermogenesis in brown adipose tissue.35 While bile acids are normally used to emulsify fat for improved digestion, when it comes to activating thermogenesis, bile acids function as a signaling molecule that bind to the TGR-5 receptor embedded in the cellular membrane of BAT. This signal escalates the expression of the enzyme deiodinase, which catalyzes the production of the active thyroid hormone triiodothyronine or T3. Greater T3 results in the stimulation of UCP-1 production and BAT thermogenesis. Among the many different hormones in the body, thyroid hormones, like T3, are some of the most potent fat burners— yet harnessing their action has proven to be difficult, while also being associated with some harmful side effects. So, the ability of Thermo-Heat’s bile acids to regulate thyroid hormone function represents a breakthrough approach that could safely and effectively regulate thyroid hormones and their ability to burn fat. For more information on Thermo-Heat, thermogenesis and fat burning, go to www. advancedmolecularlabs.com. ■ For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a Research Scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security. References:

1. Haslam, D. Obesity: a medical history. Obes Rev 8 Suppl 2007;1, 31-36. 2. Nedergaard J, Bengtsson T and Cannon B. Unexpected evidence for active brown adipose tissue in adult humans. Am J Physiol Endocrinol Metab 2007;293, E444-452. 3. Saito M, Okamatsu-Ogura Y, et al. High incidence of metabolically active brown adipose tissue in healthy adult humans: effects of cold exposure and adiposity. Diabetes 2009;58, 1526-1531. 4. van Marken Lichtenbelt WD, Vanhommerig JW, et al. Cold-activated brown adipose tissue in healthy men. N Engl J Med 2009;360, 1500-1508. 5. Virtanen KA, Lidell ME, et al. Functional brown adipose tissue in healthy adults. N Engl J Med 2009;360, 1518-1525. 6. Cypess AM, Lehman S, et al. Identification and

importance of brown adipose tissue in adult humans. N Engl J Med 2009;360, 1509-1517. 7. Yoneshiro T, Aita S, et al. Brown adipose tissue, wholebody energy expenditure, and thermogenesis in healthy adult men. Obesity 2011 (Silver Spring);19, 13-16. 8. Yoneshiro T, Aita S, et al. Recruited brown adipose tissue as an antiobesity agent in humans. J Clin Invest 2013;123, 3404-3408. 9. Snitker S, Fujishima Y, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr 2009;89, 45-50. 10. Whiting S, Derbyshire E and Tiwari B.K. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite 2012;59, 341-348. 11. Ludy MJ, Moore GE and Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses 2012;37, 103-121. 12. Yoneshiro T, Aita S, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr 2012;95, 845-850. 13. Saito M and Yoneshiro T. Capsinoids and related food ingredients activating brown fat thermogenesis and reducing body fat in humans. Curr Opin Lipidol 2013;24, 71-77. 14. Astrup A, Breum L, et al. The effect and safety of an ephedrine/caffeine compound compared to ephedrine, caffeine and placebo in obese subjects on an energy restricted diet. A double blind trial. Int J Obes Relat Metab Disord 1992;16, 269-277. 15. Hull KM and Maher TJ. Effects of L-tyrosine on mixedacting sympathomimetic-induced pressor actions. Pharmacol Biochem Behav 1992;43, 1047-1052. 16. Yoshioka M, Doucet E, et al. Combined effects of red pepper and caffeine consumption on 24 h energy balance in subjects given free access to foods. Br J Nutr 2001;85, 203-211. 17. Belza A and Jessen AB. Bioactive food stimulants of sympathetic activity: effect on 24-h energy expenditure and fat oxidation. Eur J Clin Nutr 200559, 733-741. 18. Caterina MJ, Leffler A, et al. Impaired nociception and pain sensation in mice lacking the capsaicin receptor. Science 2000;288, 306-313. 19. Vogel G. Hot pepper receptor could help manage pain. Science 2000;288, 241-242. 20. Jager S, Trojan H, et al. Pentacyclic triterpene distribution in various plants - rich sources for a new group of multi-potent plant extracts. Molecules 2009;14, 2016-2031. 21. Kunkel SD, Elmore CJ, et al. Ursolic acid increases skeletal muscle and brown fat and decreases diet-induced obesity, glucose intolerance and fatty liver disease. PLoS One 2012;7, e39332. 22. Kunkel SD, Suneja M, et al. mRNA expression signatures of human skeletal muscle atrophy identify a natural compound that increases muscle mass. Cell Metab 2011;13, 627-638. 23. Kajimura S, Seale P and Spiegelman BM. Transcriptional control of brown fat development. Cell Metab 2010;11, 257262. 24. Tseng YH, Butte AJ, et al. Prediction of preadipocyte differentiation by gene expression reveals role of insulin receptor substrates and necdin. Nat Cell Biol 2005;7, 601-611. 25. Nelson BC, Putzbach K, et al. Mass spectrometric determination of the predominant adrenergic protoalkaloids in bitter orange (Citrus aurantium). J Agric Food Chem 2007;55, 9769-9775. 26. Stohs SJ. Lack of evidence that p-synephrine is responsible for STEMI. Tex Heart Inst J 2010;37, 383; author reply 383-384. 27. Stohs SJ, Preuss HG and Shara M. The safety of Citrus aurantium (bitter orange) and its primary protoalkaloid p-synephrine. Phytother Res 2011;25, 1421-1428. 28. Jordan R, Midgley JM, et al. Beta-adrenergic activities of octopamine and synephrine stereoisomers on guinea-pig atria and trachea. J Pharm Pharmacol 1987;39, 752-754. 29. Hibino T, Yuzurihara M, et al. Synephrine, a component of Evodiae Fructus, constricts isolated rat aorta via adrenergic and serotonergic receptors. J Pharmacol Sci 2009;111, 73-81. 30. Shannon JR, Gottesdiener K, et al. Acute effect of ephedrine on 24-h energy balance. Clin Sci 1999 (Lond);96, 483-491. 31. Arch JR. beta(3)-Adrenoceptor agonists: potential, pitfalls and progress. Eur J Pharmacol 2002;440, 99-107. 32. Oana F, Homma T, et al. DNA microarray analysis of white adipose tissue from obese (fa/fa) Zucker rats treated with a beta3-adrenoceptor agonist, KTO-7924. Pharmacol Res 2005; 52, 395-400. 33. Oi-Kano Y, Kawada T, et al. Oleuropein, a phenolic compound in extra virgin olive oil, increases uncoupling protein 1 content in brown adipose tissue and enhances noradrenaline and adrenaline secretions in rats. J Nutr Sci Vitaminol (Tokyo) 2008;54, 363-370. 34. da-Silva WS, Harney JW, et al. The small polyphenolic molecule kaempferol increases cellular energy expenditure and thyroid hormone activation. Diabetes 2007;56, 767-776. 35. Watanabe M, Houten SM, et al. Bile acids induce energy expenditure by promoting intracellular thyroid hormone activation. Nature 2006;439, 484-489. www.fitnessrxwo m e n . c o m

Rx TRAINING

THE

TI TT

A ND

PROGRAM BIKINI Y BY TONE UP AND BLAST FAT FAST! By LISA STEUER with SSER MS. BIKINI OLYMPIA ASHLEY KALTWASSER Photography by GREGORY JAME 58

www.fitnessrxwo m en.co m

F O O L L L L O O W W AS H H LE Y Y ’ ’ S S W O OR K R KO U O T U T

Spring is in the air! That means it’s time to get

your butt— and abs— in gear! In just a few short months, it will be time to sport those tank tops, shorts and bikinis. And you want to be prepared when the time comes, right? To help us get bikini ready by summer, we enlisted the help of 2013 Olympia Bikini Champion Ashley Kaltwasser. After all, Ashley knows all about blasting fat and toning up to create an awardwinning bikini body. With Ashley’s workouts, tips and advice, you’ll be ready to rock that summer gear! So let’s get to work! y e l l o C a c i s s e J y b g n i l y t s d n a p u e k a M , r i e k a i H N : • r a Y e w N t o o l o a F f f • u B r , u s o s e m n r t A i F r t e s d e n B U : : n g o i n i t h a t c l o o L C APRIL 2014

F I T N E S S RX 5 9

Rx TRAINING

Glutes EXERCISE DEEP SQUATS SPLIT SQUATS WALKING LUNGES

3,

SETS

REPS

4

10

3

10 20

3

10

3 3

15 15

EACH LEG

WITH DUMBBELLS

JUMP SQUATS HOLDING WEIGHT

STRAIGHT-LEG DEADLIFTS SUMO SQUATS HOLDING KETTLEBELL

LEG PRESS GLUTE BRIDGES FIRE HYDRANTS

3 3 3,

Y N , o l a f f u B , s s e n t i F t s e B t a d e h p a r g o t o h P

10 10 20

EACH LEG

ASHLEY’S GLUTE-TRAINING TIPS

•

DON’T OVERTRAIN— ALLOW TIME FOR RECOVERY. “ONE OR TWO GOOD BOOTY WORKOUTS PER WEEK SHOULD BE SUFFICIENT.”

•

GO LOW. “TYPICALLY, THE LOWER OR DEEPER YOU GO, THE MORE YOU ARE ENGAGING YOUR GLUTE MUSCLES.”

• •

LIFT HEAVY. STRETCH PROPERLY BEFORE TRAINING.

MIND AND BOD AND BODY Y CONNECTION REALLY THINK WHEN YOU ARE DOING GLUTE EXERCISES… SQUEEZE!

Ab A bs EXERCISE

SETS

REPS

1-MINUTE PLANKS

3

1 MINUTE

V-UPS WEIGHTED CRUNCHES BICYCLES LEG RAISES TO BAR

3 3 3 3

10 20 30 10

(HANGING)

AB-TRA TRAINI INING NG TIPS ASHLEY’S AB DIVERSIFY YOUR AB-TRAINING REGIMEN. “DO NOT REPEAT THE SAME EXERCISES OVER AND OVER. YOU ABS WILL ADAPT; YOU WANT TO KEEP IT CHALLENGING.” ADD WEIGH WEIGHT T TO TO YOUR YOUR AB EXERC EXERCISES ISES FOR FOR AN ADDIT ADDITIONA IONAL L CHALLENGE.

•

DON’T FORGET TO TRAIN THE LOWER ABS. “THEY OFTENTIMES CAN BE NEGLECTED.”

•

LOSE FAT TO REVEAL ABS. “REMEMBER, SEEING YOUR ABS COME THROUGH IS A RESULT OF OVERALL BODY FAT PERCENTAGE LOSS. YOU CANNOT SPOT REDUCE.”

ASHLEY TRAINS ABS ONCE PER WEEK.

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Get It Right Directions and tips for completing the exercises in this workout.

GLUTES

1)

DEEP SQUATS: This can be

done on a squat rack or Smith machine. Stand with your feet hipwidth apart and your weight on your heels. Keeping your abs tight and your shoulders squarely over your hips, sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat. ASHLEY ASH LEY’S ’S TIP TIP:: Make sure your knees are in line and that they are not bending in when pushing the weight up.

2)

Deep SQUATS

SPLIT SQUATS: This

can be done with the Smith machine, dumbbells, kettlebells or a straight bar placed on the back. Place one leg in front of the other (about 3 feet, depending on your stature, says Ashley), and squat down by bending the knee of the front leg. Stand up and return to original position. ASHLEY ASH LEY’S ’S TIP TIP:: Make sure to focus on pushing the weight through the front heel. Make the mind and body connection, activate the glute muscles... muscles... really think about squeezing those buns!

3)

Split SQUATS

WALKING LUNGES WITH DUMBBELLS:

E G N U L g n i k l a W

Step forward with your left leg and try to touch the ground with your right knee. Make sure to keep your left knee behind the ankle. Then, repeat with the other leg. ASHLEY ASH LEY’S ’S TIP TIP:: Make sure you are walking in a completely straight


APRIL 2014


Rx TRAINING JUMP SQUATS HOLDING WEIGHT: ) 4

Jump SQUATS

Holding dumbbells at your side, start with feet a little closer than shoulder-width apart, toes facing forward in a deep squat position. Jump up and when you come back down, land back into a squat. Repeat. ASHLEY’S TIP: Make sure you are starting from a deep squat position and explode up. Land with a soft knee. Do not land with straight legs, as it could cause injury.

5)

STRAIGHT-LEG DEADLIFTS:

Stand with feet just less than shoulder-width apart and knees slightly bent. Grasp a bar or dumbbells in your hands. Keeping your back straight and chest out, bend at the waist and lower the weight toward the floor. Use your glutes to pull yourself back up into starting position. It’s important you keep your back straight and knees slightly bent throughout the entire movement. You should feel a stretch in your glutes and hamstrings. ASHLEY’S TIP: Perform with a soft knee and a horizontal back. Do NOT round the back. Make sure your hands are in an alternate grip (one hand over and one hand under) to ensure optimal hold. Keep the weight as close to your body as you can while pulling up to a vertical position. This will work the hamstrings, booty and lower back.

6)

LEG PRESS (NOT SHOWN):

To be done on a sled. On machine, extend your knees and hips, pushing the platform away. Return to starting position and repeat. ASHLEY’S TIP: The higher your feet, the more you will feel it in your glutes. Push through heels.

7)

SUMO SQUATS (HOLDING WEIGHT):

Hold the top of the kettlebell with both bands. Make sure your legs are in a very wide stance. Drop down as low as possible holding the weight. Return to starting position.

Sumo SQUATS 6 2 F I T N E S S RX

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S T F I L D A E D g e L t h g i a r t S

I hope to be an example that if you stay consistent and keep working hard , you too can achieve your goals…and then some! Never think that you are not good enough and never give up! www.fitnessrxwo m e n . c o m

BIKINI CARDIO

Glute BRIDGE

On average, Ashley completes around two to three cardio sessions per week. In addition to the abs and glutes focused workouts in this article, Ashley says that cardio is “very important” to her abs and glutes training. “To keep these areas tight and firm you will need to make sure you’re at a healthy weight,” says Ashley. “Your abs won’t show through if you are not lean enough. This is where cardio comes into play. As most of us know, cardio will help us lean out. I would recommend doing HIIT cardio, 10 to 20 minute sessions. You can look up some examples of HIIT workouts on www. fitnessrxwomen.com.” In addition, here are some examples of Ashley’s favorite cardio workouts to amp-up the calorie burn: 10-MINUTE JACOB’S LADDER INTERVALS: 45 seconds moderate, 15

8)

seconds all-out sprint. “I like to do this exercise because it is overall body cardio. You are working a lot of muscles doing this exercise!”

GLUTE BRIDGES: Lie on the

floor with a flat back and knees bent. Legs should be about one foot apart. Thrust your hips up and push through heels. Pause at the top and squeeze glutes. Return to starting position.

15-MINUTE STEPMILL INTERVALS. “I love the StepMill; it’s my

favorite piece of cardio equipment. This machine is great for the booty! Make sure you are focusing pushing through the heels while you step. Make sure you are keeping your knees in line for an optimal booty burn.” 24 MINUTES “AROUND THE WORLD” ON TREADMILL: One-

minute standard running, one-minute side shuffle left, one-minute backwards running, one-minute side shuffle right, return forward. Repeat six times for a total of 24 minutes. “This is a great exercise to switch your cardio routine up. It is much more fun than standard running. It keeps your mind and your body guessing. It’s tricky to get the hang of— the switching from side to side takes some getting used to at first. I would suggest you practice a few times first on a slow setting so that you can get the hang of it.” 10-MINUTE STATIONARY BIKE INTERVALS: 45 seconds moderate with

FIRE HYDRANT

)

FIRE HYDRANTS: On all fours and with your knees bent, push

your leg out horizontally (leg still bent). Return leg to starting position.

ASHLEY’S TIP:


decreased resistance, 15 seconds all-out sprint with increased resistance. “Almost all gyms have a stationary bike, which makes this exercise very convenient. I would suggest, for this exercise in particular, that you really get a good stretch and warm up in beforehand. If not, your legs (especially quads) will tighten up. This exercise will really pump some blood into your legs!”

APRIL 2014


Rx TRAINING

PLANK

Get It Right (CON’T) ABS

1)

PLANK: Get in a push-up

position with your elbows on the ground, and hold. ASHLEY’S TIP: Make sure that your back is level, like you could balance a book on it. Keep the abs tight.

2)

V-UPS: Lie flat on your back. Thrust your

legs and arms up into a V position. Slowly return to starting position and repeat.

Weighted CRUNCHES

3)

V-UPS

WEIGHTED CRUNCHES: You can perform these

crunches holding a weight (dumbbell, plate or kettlebell) close to your chest. Remember, crunches are half sit-ups.

Ashley’s

These “diet helpers,” as Ashley calls them, help to keep her sane while she is dieting. “They make me feel like I am not missing out on any tasty food.”

» FLAVORED STEVIA (“I HAVE SO MANY FLAVORS!”) » 30-CALORIE VANILLA ALMOND MILK » SUGAR-FREE PUDDING MIX. “PISTACHIO IS MY FAVORITE FLAVOR.

DIET MUST- I ADD IT TO THINGS LIKE SHAKES, OATS AND GREEK YOGURT.” HAVES »» (“I ACTUALLY GOT ICED COFFEES

CUCUMBERS WITH STEVIA SPRINKLED ON THEM

THIS IDEA FROM WWW.FITNESSRXWOMEN.COM!”)

» WALDEN FARMS SYRUPS » SUGAR-FREE GUM » MIO (WATER FLAVORING) 6 4 F I T N E S S RX

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BICYCLES: ) 4

Lie flat on the floor on your lower back with your hands beside your head. Bring your knees toward your chest to about a 45-degree angle and make a bicycle pedaling motion with your legs, touching your left elbow to your right knee, then your right elbow to your left knee.

5)

BICYCLES

LEG RAISES TO BAR (HANGING):

Take an overhand grip on a pull-up bar with your hands about shoulder-width apart, and allow your body to hang freely. Keeping your legs straight and your toes pointed, exhale and slowly lift your legs upward, avoiding the use of momentum, until your legs touch the bar. Pause a moment before slowly lowering your legs back to the start. ASHLEY’S TIP: To the best of your ability, try to keep your knees from bending.

Leg RAISES www.fitnessrxwo m e n . c o m

APRIL 2014


I

ASK ASHLEY

Q&A with the 2013 Bikini Olympia Winner

Ashley talks about her Olympia win, staying motivated, her goals for this year, and much more! FITRX: How

did it feel to win at the Bikini Olympia last fall? Tell us more about that moment and what it was like for you. ASHLEY: It was the most amazing and rewarding accomplishment to date. Nothing compares to the feeling of taking the most prestigious title in the sport. It still feels like I am dreaming. When they announced my name as the first place winner, I was in complete shock. I just simply could not believe it. I was overwhelmed with surprise. FITRX: So you weren’t expecting to win at all? ASHLEY: Heavens, no. I didn’t expect to win and

neither did most people who follow the sport, but I kind of liked the fact that I surprised many people. I was definitely the underdog coming into the show. Honestly, my goal for the Olympia was to place top 10. It wasn’t that I was lacking confidence or didn’t believe in myself; it’s just that I am just a realistic person who sets very attainable goals. I was just a rookie. It was my first Olympia and I was competing against veterans who have been competing for years. These are the same girls who I followed and looked up to as an amateur. Little did I know that someday I would be competing against them. I graced the stage with so many beautiful, flawless women that it truly could’ve been anyone’s game. My whole season has been a Cinderella story and it just keeps getting better! FITRX: How does it feel to be a champion? What does it mean to ASHLEY: I finished the 2013 season with four pro wins (Detroit

you?

Powerhouse Pro, Toronto Pro Show, Olympia, and the Sheru Classic) and two second-place finishes (Pittsburgh Pro and New York Pro) and I can honestly say that each of these shows were just as meaningful to me. Just last year I was just an amateur trying to earn my pro card. It means a great deal to me to be called a “champion” because I am just your everyday girl with a dream like most of the competitors out there. With the title of “2013 Ms. Bikini Olympia” also came more of a following and more girls looking up to me. That w arding of all. I love receiving messages from girls letting me know that I am their “role model” or “inspiration.” It makes everything worthwhile. I want more girls to follow their dreams like I did and become successful. I want to be an ambassador to a healthy fitness lifestyle. I want to empower girls to be fit, strong women. I hope to be an example that if you stay consistent and keep working hard, you too can achieve your goals… and then some! Never think that you are not good enough and never give up! Going into the 2014 season, are you changing anything about your training or prep? ASHLEY: My goal is to have more balance in my life. It is OK to be “normal” sometimes, like the holidays for example. I do not have to be a fitness robot all year round, and my life does not revolve around what my next meal will be or if I got my cardio in. Life is too short to be 100 percent perfect 100 percent of the time. Live life! Yes, I work hard a lot of the time to achieve the body I have. But I will never let life pass me by because I am contest prepping. It’s OK to treat yourself once a week to a good meal with friends or family. Keep it reasonable. 6 6 F I T N E S S RX

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FITRX: What do you hope to accomplish in the next year? ASHLEY: I would like to keep the momentum going strong

into the 2014 season and most importantly to do well at my next show, the Arnold Bikini International 2014. This is a show that is very near and dear to my heart as it is in my home state of Ohio. Here in Ohio, it is such a big deal for us! It is also an important show for me because I won the overall title in the amateur division back in 2012. FITRX: What

are some life lessons you’ve learned through fitness and competing? ASHLEY: Before I started competing, I never really traveled before. I had only visited a few states that surrounded Ohio and that’s it. Once I got into competing, I traveled to different states and now even to different countries! It makes me so much more aware about how other people are living in different countries. If you always stay in one place, you don’t realize there is a whole other diverse world out there to explore! Every trip is like an adventure to me, and I love experiencing the different cultures and way of living. It makes me a little bit smarter and independent every time I travel to a new place. I pick up a few bits and pieces from my experience visiting a new place and use them in my everyday life. FITRX: What

do you like to do for fun when you are not working out/competing? ASHLEY: I like to relax, sleep in and wear my pajamas with the footie socks all day and maybe watch a documentary or two. I enjoy being low-key when I am not competing. I think this is because competing is so exciting and eventful for me, sometimes it’s nice just to do the opposite… and just relax. I like to curl up under covers and drink tea while watching TV. You know, the simple things in life. I will admit that a guilty pleasure of mine would be to play the slots at a casino every once in a while, though!

Life is too short to be 100 percent perfect 100 percent of the time. Live life!

FITRX: Who is your fitness role model and why? ASHLEY: My coach, Summer Montabone. She is

not only a super smart woman when it comes to health and fitness, but she is a very business savvy woman as well.

FITRX: How do you stay motivated? ASHLEY: I think of all of the girls who

I can inspire to start a healthy and fit lifestyle. You never know who is watching or following your journey. You could be that one person to motivate them to turn their life around. Do you have any general tips for getting bikini ready by summer? consistent and don’t get discouraged if you do not see results right away. Don’t deprive yourself; allow one treat meal per week. Don’t let a busy schedule keep you from achieving that bikini body— prepare for success, girl! Plan your week accordingly and pack your own meals to work. When you go to the gym, think INTENSITY! Forty minutes of a GREAT workout is better than two hours of an “OK” workout. Stay focused!

ASHLEY: Keep

KEEP UP WITH ASHLEY Check out Ashley’s “Keep it Fresh” column at FitnessRxWomen.com for her fun and flavorful fit-living tips. You can also find her on Facebook (www.facebook.com/BikiniProAshley), Twitter (@AshleyKFit) and Instagram (AshleyKfit). Ashley can be contacted for appearances through WWW.FMG-FITNESSMANAGEMENTGROUP.COM. Ashley is sponsored by Better Bodies and Liquid Sun Rayz.


APRIL 2014


FitRx TRAINING

TOP Training with IFBB Bikini Pro Jessica James By JAIME BAIRD

•

Photography by GREGORY JAMES Hair and Makeup by Jessica Colley Styling by Trish Stella Location: Gold’s Gym, Venice Beach, CA Clothing by Nike Footwear by Nike

Tighten & Tone Your Arms & Shoulders With summer approaching, temperatures are rising and so are our sleeve lengths. Goodbye, sweaters and long sleeves— hello, tank tops and strappy dresses! It’s officially time to get armed for summer. Here’s the plan… we are going to tone and shape our shoulders and arms by building sexy muscle. Worried about getting bulky? Don’t be! As our model IFBB Bikini Pro Jessica James says, “Lifting weights doesn’t make ya bulky; eating cupcakes daily does!” On that note, we provide nutrition and conditioning tips to help you cut the fat covering up your hard work. The result? A tight, toned upper body ready to rock a sleeves-free summer! ›› 6 8 F I T N E S S RX

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APRIL 2014 FITNESSRX 6 9

TRAINING

through e-mails and phone calls. I spend most of my free time with my family. Usually we get together for dinner and then play board and card games. Lately, I’ve been hooked on watching “Law & Order SVU,” “Modern Family” and “Biggest Loser” when I’m unwinding from a busy day. FitRx: You co-host

A fresh face on the fitness scene, IFBB Bikini Pro and coach Jessica James has a “never give up” attitude that inspires her daily actions and her clients’ transformations. Get to know this fiery, 5’9” California beauty... FitRx: What motivated you to

begin competing in the NPC/ IFBB? So many reasons! I don’t naturally have the hourglass figure that is a musthave for the NPC/IFBB Bikini division, and I like the challenge of creating it with training. Also, I get an endorphin high being onstage, showing off my years of hard work and having fun with it. Competing has taught me a level of dedication and motivation that I have never reached doing any other type of sport in my entire life. It has given me not just physical strength but, above all, mental strength. FitRx: So far, what has been the highlight of your fitness career? Taking second place at the last show of the 2013 season at the IFBB Tijuana Pro. I was definitely the underdog coming into that show with two lackluster placings the few weekends leading up to it. It was a highlight for me, because it really exemplified the “never give up” mentality that I preach to my followers and clients. I let my setbacks help fire me up for a comeback. FitRx: Besides competing and training, how do you spend your days? I keep in close contact with all the NPC competitors I’m training for upcoming shows. Most are located in different states, so it is very important to keep in close touch with them 7 0 F I T N E S S RX

APRIL 2014

a radio show, right? Tell us about it. CA: IFBB Figure Pro Jami Debernard and I host a live show on Wednesday at 10:00 a.m. on Fitbodyradio.com. We cover competition topics like tanning, makeup, hair, posing, nutrition, off-season strategy and show prep tips for women interested in the NPC/IFBB. Who or what inspires you? My NPC competitors inspire me. I never turn down a client, because she is “too far off” from a competition body or because she doesn’t genetically have a Bikini or Figure physique. I love being able to show women that passion wins out every time. Seeing my clients’ transformations pushes me to be a better competitor, coach and person. FitRx:

Besides completing shoulder and arm workouts regularly, what else can one do to look fab in a tank top? JESSICA: Confidence! Sit up straight, shoulders back, look people in the eyes and smile! Start your day doing or listening to something that makes you feel good. Having confidence in yourself helps you to stay motivated and consistent, which in turn keeps you looking fabulous! FitRx:

FitRx: Favorite pre- and post-workout meals?

An hour or so before a workout, I eat some meat protein and a serving of brown rice, quinoa or yams. Post workout (no later than and hour after), I eat the same thing with fibrous veggies to help me feel full. Are there any mistakes you made on your journey to be fit? In the beginning, I started to go to the gym because I hated my body. This made the gym extremely unenjoyable, as working out became a form of “punishment” for my unhealthy habits in the past. When I stopped sabotaging myself with negative thoughts and loved my body for how it was, I was then able to stay consistent with eating healthy and working out. As a result, my body began to transform. FitRx:

FitRx: If

you could impart one piece of advice for women seeking to get in shape like you, what would it be? CA: Protect your mind from anything negative. This can mean different things to different people. As women, we can be extremely destructive to our progress without us even knowing. Avoid analyzing and picking yourself apart in mirror, grabbing at your body, self-bullying thoughts, not forgiving yourself for your slip-ups or shortcomings, verbalizing reasons why you “can’t” or surrounding yourself with people or things that cause you to lose sight of your goals. Keep positive and get right back up when you fall. Don’t live in yesterday or tomorrow. Focus on killing it RIGHT NOW!

Cut The Fa

IT!

Reveal a more toned and defined upper body by burning off excess body fat. Thomas Fahey, Ed.D. explains why you should HIIT IT for optimal results: High-intensity interval training (HIIT) builds fitness and cuts fat faster than any other form of er esear ers found tha of high-intensity interval training on a stationary bike increased muscle oxidative capacity ( ate synthase) by almost 50 percent, muscle glycogen by 20 percent, and cycle endur by 100 percent. The subjects made ov ments exer e two weeks. A follo y in moderately ew the same tr showed that terval tr eased body and skeletal muscle for fat use exer The key element in both studies was tr at 100 percent of mum effort. showed f high-intensity tr or building aerobic capacity and endurance. High-intensity interval tr efers to repeated bouts of high-intensity exer terrupted by rest. four to seven r f high-intensity exer seconds at 100 percent of ort tionary bike followed by a r terval. You can, ho ever terval tr for your favorite aerobic exer ound or treadmill running, stair climbers, elliptical tr s cy Reference:

Burgomaster KA, Hughes SC, GJ, Bradwell SN, .S f t terval tr eases muscle oxidative poten and cycle endurance capacity in humans. J Appl Phy 2005;98:1 . H


WHAT TO EXPECT • This TANK TOP TRAINING program was designed to work the deltoids, biceps and triceps, so you develop a sleek, defined upper body. • The initial STRAIGHT SETS are meant to challenge your strength and promote muscle growth. Make sure to lift as heavy as you can while still maintaining proper form and completing all the reps. • The HIGH VOLUME finishing sets and supersets will overload the muscle and challenge your conditioning. This will not only facilitate greater muscle fatigue but also blast some serious calories.

TANK TOP WORKOUT

“KEEP POSITIVE AND GET RIGHT BACK UP WHEN YOU FALL.”

PERFORM THIS WORKOUT TWICE PER WEEK. REST 60 SECONDS BETWEEN EACH SET.

SHOULDERS

BARBELL SQUAT PRESS: 4 X 10 REPS ARNOLD PRESSES: 3 X 10 REPS FRONT TERAL RAISE COMBO: 3 X 10 REPS, SUPERSET WITH REAR LATERAL RAISES: 3 X 10 REPS DUMBBELL UPRIGHT ROW: 3 X 10 REPS, 1 X 25 REPS SINGLE-ARM MACHINE PRESS: 3 X 10 REPS (EACH ARM), 1 X 25 REPS (EACH ARM)

ARMS

SEATED TW CABLE BICEPS CURL: 4 X 12 REPS, 1 X 25 REPS CABLE TRICEPS EXTENSION: 4 X 12 REPS, 1 X 25 REPS

DO IT RIGHT! BARBELL SQUAT PRESS

This is a great starting exercise to get the entire body warm and challenge your strength while your muscles are fresh.

Get Set Hold a barbell slightly wider than shoulder width and about parallel with your collarbone. Position feet about shoulder width, or whatever stance is most comfortable and stable for a squat.

Work

Barbell Lower into a squat and quickly explode up, straightening your legs CURL and pressing the barbell above your head. Slowly press the weight up until your arms are just short of straight. Then, bring the weight back to starting position. JESSICA’S TIP: CHALLENGE YOURSELF BY USING A HEAVIER WEIGHT SINCE YOU HAVE YOUR LEGS TO HELP YOU EXPLODE OUT OF THE BOTTOM OF THE EXERCISE. FOCUS ON RELAXING YOUR TRAPS AND LETTING YOUR DELTS DO THE MAJORITY OF THE WORK. ››


APRIL 2014

RX

1

FitRx TRAINING

This press emphasizes the front and middle deltoid. With a dumbbell in each hand, lift weights in front of shoulder (about chin level) with palms facing towards you. Twist palms forward while pressing weight overhead until elbows are just short of straight. Lower back to the starting position.

DUMBBELL UPRIGHT ROW

Get Set Hold a dumbbell in each hand and position weights in front of your thighs.

Work Keeping your traps pressed down, raise your elbows up and to the side. Focus on lifting with the weight deltoid muscles, not the traps or arms. Slowly lower the weight.


APRIL 2014


FRONT-LATERAL RAISE COMBO

Get Set Stand with a dumbbell in each hand.

Work With a slight bend in the elbow, raise your arms straight out in front of shoulders until the dumbbells reach about eye level. Slowly lower the weight and then immediately raise the arms out to the side until they reach shoulder height. Keep your palms facing the floor. Slowly return to starting position. JESSICA’S TIP: THIS COMBIN ATION EXERCISE REA LLY FATIGUES THE

MUSCLE. WHEN THE MUSCLES START TO TIRE, FOCUS ON KEEPING YOUR SHOULDERS DOWN AND BACK TO ELIMINATE TRAP RECRUITMENT.

REAR LATERAL RAISE

Get Set Stand with a dumbbell in each hand. Bend forward from the waist and let the dumbbells hang straight down from your shoulders with your palms facing in.

Work Raise your arms out to your sides keeping your hands wide until they reach shoulder height. Slowly return to starting position

JESSICA’S TIP: IF YOU ARE A BEGINNER, START EXTRA LIGHT TO MASTER THE MOTION AND FEEL THE REAR DELT FIRING. YOU DON’T WANT TO GO TOO HEAVY AND RECRUIT THE TRAPS www.fitnessrxwo m e n . c o m

OR STRAIN YOUR NECK. A P R I L 2 0 1 4 F I T N E S S R X 7 3

FitRx TRAINING SINGLE-ARM MACHINE PRESS

Get Set Sitting upright in the machine, grasp the machine handle with one hand and the seat with the other for stability.

Work Press the weight up and slowly lower down. Perform all reps with one arm and then immediately begin the reps with the other arm. No rest between arms.

JESSICA’S TIP: UNILATERAL MOVEMENTS HELP TO KEEP

YOUR STRENGTH AND PHYSIQUE BALANCED. FOCUS ON DRIVING THROUGH THE PALM OF YOUR HAND ON THE WAY UP AND CONTR OL THE WEIGHT ON THE WAY DOWN. MAKE SURE TO KEEP YOUR CORE TIGHT.

SEATED TWO-PULLEY CABLE BICEPS CURL

Get Set Position two cable pulleys at the lowest setting and attach handles to both. Sit on a bench centered between the two cable pulleys and grasp a handle in each hand.

Work Keeping your elbows stationary, curl the weight toward your shoulders. Squeeze the bicep at the top of the movement and then slowly release the weight. JESSICA’S TIP: THIS EXERCISE HITS THE BICEPS FROM A DIFFERENT ANGLE THAN DUMBBELL CURLS AND PREACHER CURLS, SO IT’S GREAT FOR PEOPLE WHO HAVE A HARD TIME GETTING THE ARMS SORE.

CABLE TRICEPS EXTENSION

Get Set Position cable pulley at the highest setting and connect the rope attachment. Grab the rope with both hands and press your elbows in toward your sides.

Work Keeping your elbows stationary, extend the rope down until your arms are straight. Squeeze the triceps and slowly return to the starting position.


APRIL 2014


Cut The Fa

IT Eating a diet full of whole, natural, un processed foods is the key to developing a tight, toned body. Here are a few tips to keep top of mind: POWER UP WITH PROTEIN.

Not only

does pro keeps your your body has to work hard to break down and absorb t. Include pro of your for 1 gram of pro pound of bod w t each day. FISH IS THE ULTIMATE DISH. JESSICA’S TIP:

SLIGHTLY TWIST WRISTS OUT AT THE BOTTOM OF THE MOVEMENT TO INCREASE THE TRICEPS CONTRACTION.

fatty acids, this pro ce promotes fat loss and enhances y of lep tha your Try ating fish into your y. LOW YCEMIC CARBS ARE YOUR FRIEND. Unpr carbs

e oats, bro een v eep your blood sugar balanced and your body the fa e. Regularly ea y (candy, to fat storage. Jessica adds, “Sufficient complex carbohydrate consump eeps us from feeling deprived and consistently cra not-good-for-you foods.” “Eat plenty of green v gies— having a cup or two way to k your body f full and satisfied with minimal caloric load,” explains J “Change them up often for v and to keep ter ” A few eas: roasted Brussels sprouts, blanched green beans, pureed cauliflower agus and sautéed kale VEG OUT.

EAT GOOD FAT. Ha

to 35 percent of your from healthy fats help r flammation, maintain your blood sugar and promote fat loss. Incorporate such healthy fats as nuts, nut butter, olive oil, avocado and flax seeds, to name a few. Coconut oil is another great op esear tes it enhances metabolism and satiety. Reference:

Walker KZ, O’Dea K. Monounsaturated fa events central body fa decreases postprandial adiponectin expression y a carbohydrate-rich diet in insulin-resistant subjects: response to Paniagua et al. Diabetes Care. 2007 Nov;30(11):e122; ››


APRIL 2014 FITNESSRX 7 5

“

FitRx TRAINING Cut The Fa

WHAT

Nutritional specialist and FitnessRxWomen.com columnist Lauren Jacobsen shares a few supplements to help facilitate fat loss. While supplements can never take the place of a healthy diet or exercise plan, they can help you amp up your fat-burning potential. Here are a few of Lauren’s top picks: tra GREEN TEA. Green tea con of epigallocatechin gallate (EGCG), y r or the tea’ effects. It ough at least two by increasing the amount of fat used as energy exer er y the r take of nor y the COMT enzyme. Nor ey volv fat egula trol. Green tea combined with caff y shown to d er even greater benefits when it comes to w t loss and fa to 500 mg of extract con t least 50 percent EGCG, taken three per day. For maximum benefit, combine with 100 to 200 mg of caff

SEEING MY CLIENTS’ TRANSFORMATIONS PUSHES ME TO BE A BETTER COMPETITOR, COACH AND PERSON.

ABOUT JESSICA IFBB BIKINI PRO 24 YEARS OLD PERSONAL TRAINER & COACH LIVES IN SACRAMENTO, CALIFORNIA FAVORITE QUOTE: “YOU CAN NEVER FAIL IF YOU REFUSE TO GIVE UP.”

L-CARNITINE. Acetyl-L-carnitine is the acetyl ester of L upplementation is popular among individuals for a non-stimulating fa alterna e. L eases av the body y role in moving fat from storage over to or powerhouse of our cells) where the body can use fat as fuel! esul eater lipolyfat burning), while decr otein catabolism and carbohydrate utilization. This non-stimulating supplement can also resul eater amounts of fa as fuel work ften popular among endurance athletes, who need a con y of ergy for long workouts! Dosage: 1 to 2 grams, taken breakfast, before and after workouts. CAFFEINE. supplement can be found in evfrom fa to pr ork for good reason! Caff eases the mobilization of fat cells for use as ease the eff eness of other stimulant-based supplements by ey enzyme, cAMP, volv egrada f nor nephrine, allowing them to stay e for longer of ot only do you get prolonged energy, you also eased fa to 200 mg taken a few y, or 200 to 400 mg before workouts. References: Cardoso GA, Salgado JM, Cesar MD, Donad estana CM. The Effects of Green Tea Consumption and Resistance Tr y and Resting Metabolic Ra erw t or Obese Women. J Med Food. 2012 Nov 9. Carnitine: The Science Behind a Conditionally Essential Nutrient http:// v/News/ fer ummary.aspx Dulloo AG, et al. E y of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy e and fat o Am . 1999. 70(6 For mor her column at


APRIL 2014

t ad omen.com. ■

from Lauren Jacobsen,

KEEP UP WITH JESSICA INTERESTED IN JESSICA’S ONLINE COACHING SERVICES FOR THE NPC? CONTACT HER AT FITBODYFUSION@GMAIL. COM. YOU CAN ALSO FIND JESSICA ON FACEBOOK (FACEBOOK.COM/NPCJESSICAJAMES) AND INSTAGRAM (JAMESJESSICA).


CoolDOWN

SUPPLEMENT REVIEW ● BY

TEAM FITRx

M AGNUM NUTRACEUTICALS:

ROCKET ® SCIENCE There are so many times where you want to get a good workout in, but your energy and focus is just not there. After a long day at work— or even early in the morning before getting started on your day— trying to focus on your reps and sets could be the last thing on your mind. And with everything else you’ve got on your plate in your busy schedule, sometimes finding the energy to even just get to the gym is tough on certain days. And if you do try to work out in such conditions, you might be so tired that you are just wasting your time, which will then lead to frustration when you are not reaching your fitness goals. So maybe you need something to help you push through your workout. But with all the different products available on the market for enhancing your workout, it can be hard to know which one is best suited for your training regimen. In fact, it can be downright confusing! But you’re in luck. When looking for the great product that will help you get the most out of your workout, look no further than Rocket Science® from Magnum Nutraceuticals. Finally, a product that pairs some of the most high-quality, cutting-edge raw materials and ingredients.

caffeine may find that Rocket Science ® is easier to handle than other caffeinated products. • Rocket Science utilizes Dicaffeine Malate, which according to the folks at Magnum has all the benefits of caffeine, but a lot easier on your stomach. • BrainStim Serum™: This blend combines betaphenylethylamine, L-tyrosine, dendrobium nobile, L-theanine, hordenine, citicoline and vinpocetine, and is meant to provide rapid and sustained energy throughout the muscles and nervous system.

IMPROVED PERFORMANCE AND ENERGY

In addition, Rocket Science® promises to enhance overall brain metabolism, increase ATP production and improve blood circulation. As a result, oxygen uptake into the brain, as well as glucose metabolism, may increase. Many users have reported their energy levels improved as a result of taking the product and had better, more focused workouts as a result.

According to the company, Nicholas Conley, Doctorate of Pharmacy Candidate, undertook a study at Wingate University School of Pharmacy with 10 healthy human participants between the ages of 18 to 29. In order to be considered for the study, the participants were required to be involved in at least one sport at least three times per week. Fifteen minutes prior to physical activity, three capsules of Rocket Science or a placebo were provided to the subjects. The study measured four dependant variables: increase in performance on memory test, increase in repetitions performed during push-ups, time elapsed before fatigue on treadmill test and the energy survey score. According to Magnum, the subjects taking Rocket Science showed an increase of 13, 22, 65 and 67 percent in exercise performance, metal focus, endurance and energy sure score.

WHAT’S INSIDE

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• The Java Shock : This blend is meant to provide maximum caffeine absorption without stomach upset. This can allow for a much smoother experience and longer, more sustained energy. So even those who are s ensitive to www.fitnessrxwo m e n . c o m

This product is a favorite of Magnum-sponsored athlete and IFBB Pro Justine Munro (who was on the cover of the February issue of FitnessRx for Women). For more information, be sure to check out www.hardmagnum.com.

■

A P R I L 2 0 1 4 F I T N E S S RX 7 7

ASK THE EXPERTS

WHAT WOULD GUNNAR DO? ● BY

GUNNAR PETERSON

FitnessRx is proud to introduce a new column by fitness guru, Gunnar Peterson! If you want to see your question answered by Gunnar, whose clients include celebrities, athletes and everyday people, e-mail [email protected]. Photo: Peter Z. Jones

HOW MUCH CARDIO DO YOU SUGGEST BE DONE ON A WEEKLY BASIS, AND WHAT KINDS?

I PREFER

LIFTING WEIGHTS BUT DON’T WANT TO LOSE LEAN MUSCLE MASS WITH CARDIO.

Depending on how lean you are and how important cardiovascular health is to you, cardio is never a bad idea. That said, you can vary it between steady state (3060 minutes), and intervals, or sprints sprinkled into your steady state. If you are getting the proper nutrition at the right time during the day your lean mass will be spared. New studies show that for people who train with intensity (you!), the post-workout meal is even more important than your breakfast. Plan your food; it doesn’t just happen.

I

CAN’T SEEM TO LOSE

THE LAST BIT OF FAT ON MY STOMACH AREA NO MATTER HOW HARD WORK OUT.

WHAT

I

ARE

YOUR TIPS FOR GETTING A SIX-PACK?

Make sure you are getting enough sleep. The idea is to lower cortisol levels so that your body lets that extra body fat go. Sleep is the sleeper that people overlook 7 8 F I T N E S S RX A P R I L 2 0 1 4

when they are piecing together their health and training programs. From a dietary standpoint, watch out for hidden sodium sources like sauces, dips, dressing, etc. It all adds up!

SOME

DAYS I AM

GUNNAR,

WHAT DO

REALLY BUSY WITH

YOU TELL YOUR CLIENTS

WORK AND MAYBE ONLY

WHEN THEY ARE LOSING

HAVE 20 MINUTES TO

MOTIVATION OR WANT

WORK OUT .

TO GIVE UP?

C AN

YOU

GIVE ME A GOOD FAT-

I’M TRYING TO FIND THE RIGHT BALANCE— I’D LIKE TO

BURNING WORKOUT I

LOSE WEIGHT BUT ALSO PUT

DAYS WITH LIMITED

ON SOME LEAN MUSCLE MASS,

EQUIPMENT?

CAN DO ON THOSE

BUT CAN’T SEEM TO FIGURE

Try a walk one, run one, raise one workout on a OUT HOW TO EAT TO ACHIEVE treadmill. Walk for one minTHIS GOAL. I STRUGGLE ON ute, run for one minute, WHETHER I SHOULD CUT CAL- raise the incline for one minute (walking or running ORIES FOR FAT LOSS, OR depending on your level or your drive). Repeat this INCREASE THEM TO PUT ON sequence until your allotted LEAN MUSCLE. A NY NUTRItime is up. If you are really TION TIPS AND ADVICE feeling it, and your ADD is kicking in, make the changes WOULD BE APPRECIATED! every 30 seconds. I would start but cutting calories. Nothing too drastic to start, maybe 300 a day. Stick with that for seven to 10 days and see if you notice a difference. Oftentimes, reducing body fat will make your muscles stand out more even if you didn’t actually increase your lean mass. After 10 days, bump your calories back up for a day or two then cut them again. Keep playing with this until you achieve your goal. You can always add calories later if you still feel like you want to add mass— that’s a lot GUNNAR P ETERSON IS A BEVERLY more fun too. H ILLS-BASED PERSONAL TRAINER WHOSE CLIENTS INCLUDE CELEBRITIES, PROFES-

SIONAL ATHLETES, AND EVERYDAY PEOPLE .

It depends on the clients… I remind them that everything they do in the gym services everything they do outside of the gym. You are a better parent/spouse/ employee/employer/lover/ friend/son/daughter/pet owner after you work out. You are more patient, more resistant to illness, more focused, better primed to get quality sleep, and frankly, better looking. Let’s just call it what it is, OK? I also remind them that by staying in shape they are better able to participate in their kids’ lives and they will be less caught off guard if an impromptu Mexico getaway weekend were to land in their lap. Truth be told, the “better looking” part usually does the trick. ■

CERTIFIED BY THE N ATIONAL STRENGTH AND CONDITIONING ASSOCIATION AND A GRADUATE OF DUKE UNIVERSITY , GUNNAR HAS MORE THAN 20 YEARS OF EXPERIENCE IN THE FITNESS INDUSTRY AND REGULARLY OFFERS HIS EXPERT ADVICE IN NUMEROUS PUBLICATIONS AND IN TELEVISION APPEARANCES.

F OR MORE INFORMATION,

VISIT

WWW .GUNNARPETERSON.COM.


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14toLean.com *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

ASK THE EXPERTS

FITNESS EXPERT Q&A ● BY

BEST COMBO

/CARDIO ? DOES THE ORDER IN WHI

YOU DO THEM

MATTE

t of weight training versus cardio that you perform depends on your de g f you are l lose s eight, dio alone t be suffit but you likely just

JAMIE EASON MIDDLETON

it’s really easy to get distracted. At the gym, I will leave my phone in the locker but at home, when the phone rings or I receive a text, it’s too tempting not to answer. Or if my infant son is fussy, even with my husband there, I tend to kick into mommy mode. I also don’t have the variety at home to move from exercise to exercise like I do in a gym. With so many different options of free weights and machines, it is easy to maintain variety in my workouts and avoid plateaus. Although I have a nice setup for workouts at home, I doubt that I would ever be able to lift with the same intensity that I find myself applying in a gym. There is something about the combination of variety and people working toward a common goal that I just can’t seem to match at home.

IF YOU COULD ONLY GET TWO DAYS OF WEIGHT TRAINING IN, WOULD YOU DO TWO FULL-BODY WORKOUTS OR PICK TWO AREAS THAT NEED THE MOST HELP?

A:

ersion of your s f your goal is to increase your musincre cle to and improve your body bo composition (i.e., body fat to muscle ratio), then lifting weights is imperative. I personally perform more w weight training than cardio because beca the more muscle a person frame, the more c calories her body will burn, even bod ev at rest. I like to train in phases where I focus on mainly weight training for a few weeks, then add a few sessions of cardio to the weight training for the next few weeks. Then, as a special occasion or need arises to really lean out, I’ll perform high-intensity interval training for a few weeks to really increase the caloric burn. Once the occasion passes, I settle back into the weight training with only a few days of medium-intensity cardio. As for which to perform first, weights or cardio, I always weight train first because I want all of my energy to go toward supporting muscle growth.

I

KNOW YOU TYPICALLY LIKE WORKING OUT AT

THE GYM VERSUS AT HOME.

IS

THERE A REASON

FOR THIS?

I personally like the gym, not only for the variety it offers but for the atmosphere itself. I am surrounded by people, all with a common goal, and it really helps to maintain focus. For that hour or so that I am there, my sole focus is to make progress toward improving my shape. Home workouts can be a good option and very convenient, but for me,

A:

8 0 F I T N E S S RX A P R I L 2 0 1 4

If I only had two days a week to commit to weight training, I would likely create a routine based on push and pull exercises— this way I can still do a few exercises for each body part with enough reps and sets to effectively train my muscles. For a push day I might perform seated shoulder press, front delt raises, bench dips, skull-crushers, flat bench press, narrow squats, leg extensions, lunges (short steps), leg press, standing calf raises, calves on leg press machine and seated calf. For pull day, a good workout might be bent-over rows, lat pull-downs, seated rows, rear delt machine, cable lateral raises, alternating DB curls, wide squats, lying leg curls, lunges (long steps), plié squats and deadlifts. With a routine this long, I’d likely perform two sets of eight to 10 reps. I would try to do abs and cardio on any other days of the week as time permits. ■ Have a question for Jamie? E-mail it to [email protected]. ASON M IDDLETON IS A FORMER NFL CHEERLEADER AND J AMIE E A F IGURE COMPETITOR.

J AMIE HOLDS A BACHELOR’ S

DEGREE IN

COMMUNICATION AND HAS APPEARED IN HUNDREDS OF MAGAZINES BOTH AS A MODEL AND A CONTRIBUTING WRITER. POPULAR L IVE F IT T RAINER,

J AMIE HAS HELPED

AS

CREATOR OF THE

HUNDREDS OF THOU-

SANDS OF PEOPLE REACH THEIR FITNESS GOALS.


ASK THE EXPERTS

BIKINI CHAMPION Q&A ● BY ASH LE Y

K ALT WASS ER

THIS STASH CAN INCLUDE:

WHAT DO YOU EAT BEFORE AND AFTER A CARDIO WORKOUT

AND WHAT ABOUT A WEIGHT-TRAINING WORKOUT? THANKS! If I am doing strictl cardio, I will try to keep it a lower carbohydrate meal. What I will usually do is mix a scoop of protein powder with an iced coffee. This is great

C ANNED TUNA AND CHICKEN BEEF JERKY/TURKEY JERKY DRY ROASTED EDAMAME PROTEIN POWDER DRY OATS CREAM OF WHEAT, CREAM OF RICE PRE PACKAGED BROWN RICE QUEST B ARS OR OTHER HEALTHY PROTEIN BARS (CHECK BACK OF LABEL) FRESH FRUIT ( NOT EXACTLY NON PERISHABLE, BUT SHOULD LAST A WEEK OR SO ) N ATURAL NUT BUTTER OLIVE OIL COCONUT OIL RICE CAKES ALLONS OF SPRING WATER

I HAVE BEEN WORKING OUT FOR ABOUT FOUR MONTHS AND I CHANGE MY WORKOUT EVERY MONTH OR SO. I STILL HAVE NOT SEEN ANY DEFINITION IN MY ARMS, LEG OR ABS. ANY TIPS? because the protein will fuel your muscles and the caffeine in the coffee will give you a little boost of energy for your cardio session. Also, it is a lighter meal. I women, myself included, do not like to do cardio on a full stomach. My post-workout meal is usually 4 oz chicken, 4 oz sweet potato and about a cup of cauliflower. I always add cauliflower to this meal because not only do I think that it’s tasty and pairs well with the chicken and sweet potato, but also it will keep me fuller until my next meal. I will top this meal off with a small amount of Walden Farms calorie-free BBQ sauce. Yummy!

DO

Try switching up your cardio. Maybe the issue is that your body is getting used to your workouts. I prefer to do HIIT cardio— high intensity for a short period of time. Also, if your gym offers a boot camp class, I would certainly look into that as well. These are great for overall body toning as they usually target all parts of the body.

I’M TRYING TO GAIN SOME LEAN MUSCLE MASS. WHAT WORKOUT STYLE AND NUTRITION PLAN DO YOU RECOMMEND? Focus on weight training rather than cardio. Cardio should be kept at a minimum. Try to stick with only HIITstyle cardio sessions, or plyometrics. You don’t want to burn off your hard-earned muscle with an overload of cardio. When you weight lift, I would stick to heavy weight, in the eight to 10 rep range. As far as nutrition is concerned, make sure you are eating enough to fuel your muscle growth. This does not mean everything in sight. Keep it healthy. Keep it clean. Make sure you are getting a sufficient amount of protein. It is difficult to put on muscle and lean out at the same time. So, at this point your main focus is to build muscle and not to shed a lot of fat. ■

YOU HAVE ANY ADVICE FOR EATING CLEAN

IN A DORM ROOM?

When you are in a dorm room, you obviously have limited access to healthy foods. At any campus you can find healthy foods; you just have got to know where to look. A safe bet would be to go to a buffet hall. This way you can pick and choose what foods and how much of that food goes on your plate. Remember portion control. Assuming that there is not a fridge, you should keep a stash of nonperishable food items in your room when you cannot get to the foods you need. 8 2 F I T N E S S RX A P R I L 2 0 1 4

Have a question for Ashley? E-mail it to [email protected]. IFBB B IKINI P RO ASHLEY K ALTWASSER IS THE 2013 B IKINI OLYMPIA CHAMPION. ASHLEY BELIEVES THAT SERIOUS FITNESS DOESN’ T HAVE TO BE BORING. BE SURE TO CHECK OUT ASHLEY ’S “K EEP IT F RESH” COLUMN ON F ITNESSRXWOMEN.COM, WHERE SHE SHARES WAYS TO KEEP YOUR TRAINING AND NUTRITION FUN AND FLAVORFUL. F OLLOW ASHLEY ON T WITTER @ASHLEY KF IT AND F ACEBOOK . F OR SPONSORSHIP , APPEARANCES, ETC, CONTACT F ITNESS M ANAGEMENT GROUP .


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THE FIT LIFE ●

15 YOUR

BY NICOLE WILKINS

ways to FITNESS ROUTINE

Finally the snow is melting, the sun is shining, flowers are blooming and the winter clothes are being put into storage. It is time to reignite your motivation with some spring cleaning. But this spring cleaning is much more fun than grabbing a broom and dust mop. Lets freshen things up with some new ideas to keep you on the road to living a healthy, fit life. Here are my 15 tips to get you started:

1

LET’S GET A PHYSICAL

Believe it or not, only about 20 percent of Americans get an annual checkup. Be one of them! While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things like blood pressure, cholesterol and vitamin deficiencies before designing your workout/nutrition program.

2

SET A SCHEDULE… BUT BE REALISTIC

If you haven’t been working out much lately, don’t load yourself with two-hour workouts, six days a week. You’ll only find yourself getting frustrated and will be more likely to give up. Start with three to four days of 30 to 45 minutes and build from there. Try posting your exercise plan in places you’ll look frequently, like your desk at work or on your phone. BUDDY UP

3

4

If you’ve been exercising and using the treadmill all winter, chances are you’re due for a new pair. Most running shoes last somewhere between 300 and 400 miles or six months— whichever comes first. Go to a running specialty store to get fitted, and have them assess your gait to find the best shoe for your feet.

5

CLEAN OUT YOUR CUPBOARDS/PANTRY

Still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value like chips, pretzels, sugary cereals, white bread and cookies. Replace them with fresh fruits, vegetables, oatmeal, sweet potatoes and brown rice. UPDATE YOUR PLAYLIST

6

Do some iPod “spring cleaning” by downloading a fresh workout playlist to get you going. New music always helps kick up the intensity of your workouts.

7

The best way to prevent injury is to stretch after your workouts. Yoga and Pilates are also great ways to stay flexible. Commit to at least three times a week and you will have a noticeable reduction in stress and muscle soreness. STAY HYDRATED

9

Avoid muscle cramping and energy slumps by drinking about 3 liters of water a day. Another general rule of thumb: The more you sweat, the more fluids you need to replace, so drink up after a vigorous workout. Use stainless steel bottles to avoid some of the chemicals associated with certain plastic varieties (such as Bisphenol A, aka BPA). PLAN A TRIP

10

Outdoor exercises are great, but if the weather’s still cool where you live, take a “health” vacation to a warm weather resort with hiking, biking and other activities.

11

CHECK OUT THE LOCAL FARMERS MARKET

Support your local farmers while you shop for fresh fruits and veggies. The farmers market is also a great place to pick up nuts, salsa and candles.

12

CHANGE YOUR THINKING

You will be more likely to stick with your plan if you’ve got a friend to join you. Choose someone who has similar goals and whose schedule fits with yours. BUY NEW RUNNING SHOES

8

STRETCH OUT

Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead. If you are dreading your workouts, I encourage you to find a sport or activity you actually enjoy— CrossFit, Zumba, spinning, etc. It will be easier for you to commit for the long haul. STEP OFF THE SCALE

SIGN UP FOR A RACE

Adding positive goals to your fitness routine will make you feel better and also give a purpose to your training other than just losing weight or fitting into those skinny jeans. Look into local road races— the 5K distance is perfect for beginners— and sign up with your training partner. It’s also a great way to get involved in your local fitness community!

UPDATE YOUR WORKOUT WARDROBE

Still wearing the same gear that you had 10 years ago? Throw away worn-out workout duds and replace them with shorts, tanks and tees in breathable, wick fabrics with fun colors. If you feel good about the way you look, I believe it helps make your workouts better as well.

13 14

Muscle weighs more than fat per square inch, so even though the number on the scale isn’t moving as fast as you may like, it doesn’t mean that your body isn’t getting leaner. To get an accurate measure of your progress, use a measuring tape once every two weeks to see where you’re trimming inches from your waist, hips and other target areas. Also, be aware of how you feel in your clothes and look in the mirror.

REWARD YOURSELF

15

Don’t forget to take care of your hard-worked body! A sports massage is the perfect way to pamper yourself, while alleviating toxins and speeding up muscle recovery. ■

Nicole Wilkins is three-time Figure International and two-time Figure Olympia champion, as well as a Met-Rx sponsored athlete and certified personal trainer. For more with Nicole, check out “The Fit Life” series on www.fitnessrxwomen.com. You can also follow Nicole on Facebook, and Twitter: @NicoleMWilkins, and visit her website: www.nicolewilkins.com. 8 4 F I T N E S S RX

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FitRx

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DOWN

THE BEST IN TRAINING, HEALTH NUTRITION AND SUPPLEMENTATION INFORMATION

IN THIS SECTION

86 FAT ATTACK

90 FIT TRENDS

92 SUPPLEMENT EDGE

94 YOGA TRENDS

96 TONE & SCULPT

98 BODY PARTICULARS

100 CARDIO BURN

102 ULTIMATE IN NUTRITION

104 WOMEN'S HEALTH

106 FLAT ABS


APRIL 2014 F I T N E S SRX 8 5

CoolDOWN

FAT ATTACK ●

BY

VICTOR R. PRISK, M.D.

FREEZE YOUR BUTT OFF AND LOSE FAT Everybody knows that if you want to lose fat, you have to sweat it off. But what many people don’t know is that it might be easier to just freeze it off! And with spring weather quickly approaching, it’s about time to get your beach abs on. By taking a cold shower or swimming in a cold pool or ocean, you may be able to take advantage of this cutting-edge fat-burning science and be bikini ready by summer.

BROWN FAT BASICS Because of our fattening waistlines and its deleterious effects on our health, the world of obesity research is feverishly looking for ways to help you burn fat. Our warm-bloodedness is due to the fact that our bodies produce heat from chemical energy and muscle activity. When we are born, we don’t have much muscle to produce heat. Nature has you covered with two mechanisms. First, we have a healthy layer of “white” fat under our skin that keeps us insulated. Second, we are born with a very special type of fat called “brown” fat (Brown Adipose Tissue or BAT) that generates heat. BAT is a very metabolically active tissue that generates a lot of heat from chemical energy. It is rich in proteins called “uncoupling” proteins (UCPs) that release large amounts of chemical energy without any mechanical activity as seen in muscles. Thus, this produces nonshivering heat. At birth we have white subcutaneous fat and comparatively large amounts of BAT, which act as insulation and heat production respectively. The BAT is mostly located around internal organs and the carotids above the clavicle presumably to warm the blood going to the brain. When we get cold, our muscles can produce heat by induction of a shivering response, or our BAT can increase energy production from fatty acids through UCPs. BAT can release up to 300 times more energy per kilogram of tissue than most other tissues. 1 The UCPs in BAT appear to be activated by the revved up, adrenalin infused sympathetic nervous system. 2 Amazingly only small amounts of BAT are required to make up a large amount of heat energy production. Only ~60 grams of BAT is able to produce up to 20 percent of 8 6 F I T N E S S RX

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daily energy expenditure. 3 Although exposure to the cold can stimulate the activity of BAT in humans, this activity appears to decrease with induction of a shivering response.3 It would seem that non-shivering thermogenesis, which burns a lot of energy, is shut down when muscle starts the shivering process in order to conserve fat stores and thus insulation. Interestingly, BAT appears to be derived from a lineage of cells similar to muscle.4

BAT ACTIVITY It is now thought that most of us contain some amount of active BAT even in adulthood. 5 Since BAT activity decreases significantly after the first year of life, it was once t hought that it ceased to exist in any substantial amount into adulthood— or at least we thought in my medical school. The theoretical contributions of BAT to daily energy expenditure vary greatly. It is thought that adults have ~60g of BAT mostly found above the clavicles, which produce 5 to 20 percent of daily energy expenditure. 5 We know that BAT decreases with age, it is more common for females to have active BAT, and it is inversely proportional to body mass index (the fatter you are, the less BAT you have). 5 That last statement may or may not make sense to you, but if you are fatter (white fat under your skin) you are probably burning less energy in BAT and tend to activate BAT less often (due to insulation and inact ivity). We also know that adult BAT rapidly responds with increased activity in acute cold exposure; we will discuss this more. It would appear as though some people have more BAT than others. Some people have what is described as a “beige” fat where they have the typical BAT but it doesn’t have the UCP activity that active BAT has. This may be www.fitnessrxwo m e n . c o m

CoolDOWN

FAT ATTACK

genetically determined to some extent. 5 It is also noted that had low levels of BAT activity to begin with. So if you are o ne those with high myostatin levels also have less BAT activity. of those who isn’t blessed with great BAT, this study may be Mice in which myostatin has been removed are resistant to best for you. They exposed subjects to 17°C (62.6°F) for two becoming obese and appear to have more BAT in addition to hours daily for six weeks and measured energy expenditure, 6 their larger muscles. The interaction between muscle and BAT BAT activity and body fat mass. Their results demonstrated may even be modulated by a newly discovered hormone that cold exposure definitely increased BAT activity and cold produced by active muscle cells called “irisin.” Irisin is thought induced thermogenesis while decreasing body fat mass. They to convert white fat into BAT and is considered a direct even added another treatment arm of supplementation with influence of muscle activity on fat burning. Research around capsinoids and found increased cold-induced irisin has also been feverish as it may be a future source of an thermogenesis. Although this study us ed temperatures that “exercise pill” that boosts fat burning through BAT. 7 may be less tolerable for longer periods of time, they did Another surprising fact is that eating c ertain foods can demonstrate that you might get the desired effect from o nly increase the activity of your BAT. Using thermal imaging a couple hours of exposure. Further research needs to be techniques, scientists are able to study the “thermic done to see if longer exposures to this temperature or effect of food.” That is, food’s ability to stimulate heat shorter exposures to colder temperatures might be production in the body. Have you ever seen a bodybuilder beneficial. Of course, we don’t want to induce shivering as sweat after eating a big meal? Not a pretty sight. One not only is that uncomfortable but it seems to shut down study showed a significant increase in BAT activity after BAT activity for augmentation of muscle act ivity. 8 drinking milk. In fact they showed with thermal imaging nearly a one-degree Celsius rise in body temperature with A POWERFUL WAY TO BURN FAT drinking milk. It has been theorized that the It can be concluded that BAT is beneficial to your fitness macronutrient (protein, fat, carbohydrate) composition of goals and we should be striving to find ways to activate it. a meal affects the thermic effect of food. Studies support Whether it is through exercise, high protein foods, that when meals are higher in protein and lower in fat they supplements, or cold exposure, BAT is incredibly powerful at cause greater increases in thermic energy expenditure.9 burning fat. The only warning I would heed is that these cold Furthermore, supplements containing capsaicin (or exposure studies haven’t looked at the effects of such capsinoids) appear to improve fat burning through the exposure on your immune system. Further, I wouldn’t hold same thermic effect via activation of BAT. 10 your breath for a magic pill to turn on your brown fat when all you have to do is stand in a room where you can see your THE RESEARCH breath. Animal studies are being done where brown fat is transplanted into obese animals and it appears able to slim So now you can see the value of BAT. It is quite powerful at burning off fat in your body. We can see that exercise, foods, them down.13 Others have shown that the bile acid, and even supplements can activate your BAT. However, what chenodeoxycholic acid, can prevent obesity in mice by about simply exposing yourself to the cold? Cold exposure is turning on BAT.14 As exciting as this research is, I’ll stick to well known to increase the activity of BAT to produce body the cold for a while. I bet there will be a lot more hype about heat. As we age, the reduction in BAT leads to less energy activation of brown fat in the near future. ■ being burned for heat and an accumulation of fat for insulation. Scientists have recently explored the possibility that lowering ambient room temperature can be used as a Dr. Victor Prisk is a board certified orthopaedic surgeon and method for increasing the activity of BAT. IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active In July of 2013, Chen and colleagues at the N.I.H. in member of the GNC Medical Advisory Board and creator of the Bethesda, Maryland published a study in the Journal of “G.A.I.N. Plan.” He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion. Clinical Endocrinology and Metabolism examining the effect of placing participants in a room at either 19°C (66.2°F) or 24°C (75.2°F) and measuring overnight energy expenditure. 11 REFERENCES They demonstrated an increase in energy expenditure in the 1. Power GG. Biology of temperature: the mammalian fetus. Journal of Developmental Physiology,1989; 12(6):295–304. 2. Cannon B. and Nedergaard J. Brown adipose tissue: function and physiological significance. Physiological Reviews, colder room of about 5 percent in addition to a 10 percent 2004;84(1):277–359. 3. Ouellet V., et al. Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure increase in activity of BAT. Thus, they concluded that in humans. The Journal of Clinical Investigation,2012;122:545–552. 4. Seale P, et al. PRDM16 controls a brown fat/skeletal muscle switch. Nature, 2008; 454(7207): 961–967. reducing the temperature of a room might be a novel way to 5. Symonds ME. Brown Adipose Tissue Growth and Development. Scientifica (Cairo). 2013; 305763. Epub 2013 Mar 31 6. Zhang C, et al. Inhibition of myostatin protects against diet-induced obesity by enhancing fatty acid oxidation and prohelp increase energy expenditure and thus burn fat. This moting a brown adipose phenotype in mice. Diabetologia 2012; 55:183–193. 7. Bostrom P, et al. A PGC1-alphadependent myokine that drives brown-fat-like development of white fat and thermogeneappears to be feasible in a temperature range consistent sis. Nature. 2012;481:463–468 8. Symonds ME, et al. Adipose tissue development during early life: novel insights into energy balance from small and large mammals. Proceedings of the Nutrition Society. 2012;71: 363–370. with that used in climate controlled buildings. Perhaps your 9. Westerterp KR, et al. Diet induced thermogenesis measured over 24 h in a respiration chamber: effect of diet composition. International Journal of Obesity1999; 23,(3): 287–292. employer will be decreasing the thermostat to cut the fat 10. Yoneshiro T, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. The American Journal of Clinical Nutrition 2012;95:845-850. and save money. 11. Chen KY, et al. Brown fat activation mediates cold-induced thermogenesis in adult humans in response to a mild decrease in ambient temperature. J Clin Endocrinol Metab. 2013 Jul;98(7):E1218-23 In August of 2013 another group of researchers from 12. Yoneshiro T, et al. Recruited brown adipose tissue as an antiobesity agent in humans. J Clin Invest. 2013 Aug 1;123(8):3404-8 Japan took this concept a step further and looked for 13. Zhu Z, et al. Enhanced Sympathetic Activity in Mice with Brown Adipose Tissue Transplantation (TransBATation). Physiol Behav. 2013 Nov 27. pii: S0031-9384(13)00405-8 12 14. Teodoro JS, et al. Enhancement of brown fat thermogenesis using chenodeoxycholic acid in mice. Int J Obes (Lond). 2013 effects of cold exposure on actual body composition. Dec 6. E pub Furthermore, the researchers decided to use subjects that 8 8 F I T N E S S RX

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FIT FIT TRENDS TRENDS ●

BY LISA STEUER

BRINGING UP THE

JEN SELTER Twenty-year-old Jen Selter never set out to be a celebrity on the photo-sharing site Instagram. But today, the workout enthusiast and selfdescribed “social media nerd” has more than 1.8 million Instagram followers and can’t go out in public without being recognized. It all began when Jen began posting workout photos of herself in yoga pants— including “belfies” (a butt selfie)— and it wasn’t long before she became famous on the Internet for her glorious glutes. And though she’s happy with her success, Jen never thought she’d ever even reach a million followers— she said she simply had a passion for both social media and fitness. “It makes me very happy knowing that so many people are inspired by my workout techniques and healthy lifestyle,” Jen told us. In the social media world, Instagram— the Facebookowned app that allows users to upload pictures and short videos and apply digital filters to them— is becoming increasingly popular. Reports indicate that Instagram’s usage rivals Twitter and Pinterest, and that more than half of Instagram’s users use the app at least once a day. The app is also becoming a favorite among the fitness crowd— fitness fanatics (who are often amateurs) post workouts, recipes and photos to inspire their followers. “Fitness has always been a huge part of my life and the combination of both my passions worked to my benefit,” said Jen, a sponsored athlete for Game Plan Nutrition. “If you’re good at something and it’s where your heart is, the success will follow naturally. I really am thankful for those who support me.” 9 0 F I T N E S S RX A P R I L 2 0 1 4

BEHIND THE BUTT Jen has been interested in fitness for as long as she can remember, but started seriously working out consistently when she got a job at a gym. She’s been dedicated to fitness for the last four years now, and s ays it took her about two years to get in the shape she is in now. When asked about what motivational advice she has for women who want to get in shape like her, Jen said it’s all about four simple concepts: dedication, consistency, hard work and discipline. “Anyone can be where I am, but it means you have to make fitness part of your lifestyle. You can’t be afraid of pushing yourself to different extremes and you must learn to put forth 100 percent effort every time,” she said. “As far as discipline goes, it’s about learning to make smart choices in the kitchen and portioning your meals. It’s also important to remember that results will not happen overnight and you can’t give up! Change happens slowly but surely!” Jen believes she became popular so rapidly on Instagram because people recognize hard work. “If you look at pictures I posted a while back, and pictures I post now, you can see changes in my body, so I think that speaks a lot of volume because followers can relate to the progress that comes with time,” she said. Of course, there are those on the Internet who like to claim that Jen’s booty was created through plastic surgery. How does Jen respond to such allegations? “I giggle and I say thank you, because I’ve seen fake bums, and wow, that’s a compliment! The most important thing is that I’m true to myself and my body.” WHAT’S NEXT Jen admits she is not sure where all of this exposure is going to take her. “It’s a pretty wild adventure, and I am really enjoying it, but soon I would really like to spread my brand around the world as far as possible,” she said. “I would also like to be able to motivate as many men and women to work out, and to live a healthy life. One of my goals is to travel the world! I’m really all about my fans and I would like to thank everyone who supports me and keeps me going.” w ww. f i t ne ssrxwo me n. co m

S E M A J Y R O G E R G Y B S O T O H P

FIT TRENDS

GLUTES AND ABS WITH JEN Perform 3 sets of 12 to 15 reps for each QUADRUPED BENT-KNEE HIP EXTENSIONS

Start on your hands and knees. Keeping knee bent, lift one leg up and drive the heel to the ceiling. WEIGHTED SQUATS

Stand with your feet hip-width apart and your weight on your heels, hold a dumbbell in each hand as pictured. Keeping your abs tight and your shoulders squarely over your hips, sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat. FIRE HYDRANTS

On all fours and with your knees bent, push your leg out horizontally (leg still bent). Return leg to starting position and repeat. BOSU BALL SIT-UPS

With the BOSU Ball turned right side up, lie with your back on the dome, knees bent, and extend your arms while holding a weight. Crunch up towards the sky, lifting your weight above you while squeezing your abs. HYPEREXTENSION WITH WEIGHT

Using a hyperextension bench and holding a weight close to your chest if desired, keep your back flat, and bend forward slowly at the waist. Then, slowly raise your torso back up using your glutes and hamstrings.

TOP FIT TRENDS FOR 2014 THE NOVEMBER/ DECEMBER 2013 ISSUE OF THE AMERICAN COLLEGE OF SPORTS MEDICINE’S HEALTH & F ITNESS JOURNAL INCLUDED THE

SINCE 2008.

TOP PREDICTED FITNESS

HERE ARE THE TOP 10 PREDICTED

TRENDS FOR THE NEXT YEAR.

IT WAS THE EIGHTH CONSECUTIVE YEAR OF THE ANNUAL SURVEY OF HEALTH FITNESS PROFESSIONALS, AND THE SURVEY HELPS THE FITNESS INDUSTRY MAKE IMPORTANT DECISIONS BASED ON GROWTH AND DEVELOPMENT THE FOLLOWING YEAR.

FOR 2014, HIGHINTENSITY INTERVAL TRAINING TOOK OVER THE

NO. 1 SPOT, WHICH WAS PREVIOUSLY HELD BY EDUATED , CERTIFIED AND EXPERIENCED FITNESS PROFESSIONS, WHICH HAD HELD THE POSITION


O THER ZUMBA DROPPED TO 28 ON THE LIST ( FROM NUMBER 13), AND P ILATES, SPINNING NOTABLE CHANGES—

AND STABILITY BALL TRAINING DID NOT APPEAR IN THE TOP 20 THIS YEAR.

FITNESS TRENDS OF

2014 1. HIGH-INTENSITY INTERVAL TRAINING

2. BODYWEIGHT TRAINING 3. EDUCATED, CERTIFIED, AND E XPERIENCED FITNESS PROFESSIONALS 4. STRENGTH TRAINING 5. EXERCISE AND WEIGHT LOSS 6. PERSONAL TRAINING 7. FITNESS P ROGRAMS FOR OLDER ADULTS 8. FUNCTIONAL FITNESS 9. GROUPS PERSONAL TRAINING ■ 10.YOGA A P R I L 2 0 1 4 F I T N E S S RX 9 1

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SUPPLEMENT EDGE ● BY

VICTOR R. PRISK, M.D.

GREEN TEA AND LIVER TOXICITY Supplements are an essential part of training. If you want to be an elite athlete, you need to use high-quality effectual supplements. The use of nutritional supplements in the United States has been on the rise for many years. It is my hope that this is because of increased interest in health and longevity. Although the truth is likely that the rising costs of health care may be a stronger drive for preventative supplementation and self-medication. More people are interested in “natural” and “organic” products than ever. Thus, the herbal supplements made from various extracts have also become increasingly popular. Herbal supplements are not regulated by the U.S. Food and Drug Administration (FDA) the same way as prescription and over-the-counter drugs. Herbal supplements can make it to the market much quicker without documented evidence of safety or efficacy. However, it is expected by the FDA that supplements demonstrate safety and perform according to their manufacturer’s claims. It is the job of the FDA to recognize supplements that pose a risk to consumers and investigate the casual nature of the injuries. The Federal Trade Commission (FTC) holds the job of investigating and maintaining truth in advertising. Therefore, supplement companies must be careful not to make misleading claims. The FTC can take down your ads, and the FDA can recall your supplement. There are a number of organizations like NSF International and the United States Pharmacopeia (USP) that evaluate the quality and safety of dietary supplements. These organizations can provide a valuable service by independently evaluating supplements. Otherwise, you have to go by a supplement company’s reputation and experiment for yourself. Attention to this is critical in a time when rogue companies seem to pop up daily. All that being said, there are many high quality, effective herbal supplements on the market.

ONE OF THE MOST POPULAR HERBAL EXTRACTS Green tea extract (GTE) is one of the most popular herbal extracts on the market today, found in over 100 supplements. 1 GTE contains polyphenolic substances called catechins that can be found in many plant extracts including the leaves of Camellia sinensis.2 Most of these extracted polyphenols are u tilized in supplements for their antioxidant properties. Briefly, an antioxidant is a compound that scavenges “free radicals.” These are very reactive molecules that set off chain reactions in tissues like cell membranes and DNA, and cause significant damage if left unchecked. These oxidation reactions are thought to lead to cancers, degenerative brain diseases and cardiovascular disease. You maintain healthy antioxidant levels via production by your healthy body (e.g., glutathione, enzymes, etc.) or consumption in your veggie-rich diet (e.g., polyphenols, vitamins C and E, etc.). However, it is often left out of discussion 9 2 F I T N E S S RX A P R I L

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that polyphenols can also have “PRO”-oxidant properties. I will elaborate. The green tea polyphenol “epigallocatechin-3-gallate” (EGCG) is the most studied of the antioxidant catechins. A cup of green tea has ~180 milligrams of EGCG with one-third less in decaffeinated teas. Most GTEs are standardized for their EGCG content. The beneficial effects of GTE have been proven in clinical and laboratory studies and are often attributed to EGCG. Interestingly, GTE has been shown to improve fat burning. 3 The potential mechanisms by which GTE improves fat loss involve inhibition of fat cell division, reduced fat absorption from food, increased sympathetic nervous system activity, increased energy expenditure (thermogenesis) and improved utilization of fat.4 Studies have shown that regular drinking of green tea over 10 years correlates with lower body fat percentage. 5 So what’s the catch? Whenever we discuss fat-loss supplements, we always have people who tend to take things to the extreme and live by the “more is better” philosophy. But there’s a “Goldilocks” (just right) level for taking antioxidants. Oxidative stress occurs during exercise. It is this stress that “shocks” the system into generating adaptations to that exercise.6 Those adaptations include improved mitochondrial energy production and efficiency. If the stress is too high, cell damage occurs. If it is too low, you get very little adaptive change. If you take too much of an antioxidant like EGCG, you can blunt your response to exercise. It is difficult to know how much is “just right” for you, so we have to rely on science to tell us what works for a group of subjects similar to you.

NO SIGNIFICANT HEALTH THREAT What science has shown over and over again is that reasonable consumption of GTE does not pose a significant threat to your health. 7 Human studies have shown that doses of up to 1.6 grams of GTE are fairly well tolerated. 1 It’s been reported that the maximum dose is thought to be 9.9 grams per day— equivalent to 24 cups of green tea! The side effects of doses greater than 1 gram of GTE can include headaches, nausea and dizziness. Multiple studies have examined the effects of EGCG on exercise, cancer and many other conditions, without many adverse effects noted. However, since humans are diverse beings with diverse habits, occasionally we will see outliers. This is especially true when it comes to a supplement like GTE that is extraordinarily popular and used by millions. Unfortunately, a number of case reports have implicated GTE supplementation as a potential cause of liver failure.7 A similar situation can be seen with another compound that is used by millions, Tylenol. Tylenol, or acetaminophen, can cause liver failure with a single dose. I have seen this du ring my career. The antioxidant glutathione protects the liver from the oxidative damage that can occur with Tylenol toxicity. Case studies have demonstrated that the cellular damage that occurs with GTE toxicity looks quite similar to Tylenol toxicity. GTE seems to induce excessive free radical damage with destruction of mitochondrial membranes.8 One study tried to show that the www.fitnessrxwo m e n . c o m

SUPPLEMENT EDGE

antioxidant effects of GTE could blunt the toxic effects of high doses of Tylenol in mice.9 In this study, researchers gave mice the human equivalent of ~3 to 6 grams of GTE after the Tylenol, and showed that this worsened the toxicity. On the flip side, if they gave the GTE before the Tylenol it seemed to help. Further, a study in rats and mice dosing a human equivalent of ~3 grams per day demonstrated no adverse events at this dose .12

PRO-OXIDANT EFFECT AND TOXICITY CONCERNS Why acetaminophen or GTE seems to affect a few individuals is unclear. Some individuals may have a genetic predisposition or hypersensitivity. It may be that these individuals were inherently low in antioxidants and in an overly inflammatory state to begin with. 10 One thing is becoming clear in the scientific literature— EGCG can also act as a PRO-oxidant. It is believed that this pro-oxidant effect may be the way EGCG kills tumor cells.2 The EGCG component also seems to be the most damaging to liver and tumor cells when compared to the other catechins found in GTE. 11 One study suggests that metals may be involved in the pro-oxidant effects, as copper-oxidized EGCG seemed to be more toxic to cancer cells.2 Perhaps your GTE shouldn’t be taken with your mineral supplement? There are a lot of variables that need to be considered when it comes to the potential toxicity of GTE. First, the absorption of GTE is remarkably increased when taken on an empty stomach. If you are taking GTE on an empty stomach, you should consider a lower dose. Second, the catechin content of GTEs can vary greatly. It is hard to know when you are getting too much, so


stick to reliable manufacturers and use in moderation. Third, it is important to avoid taking GTE with other potentially liver-toxic compounds. Alcohol, Tylenol, usnic acid and other medications have liver-toxic effects; if you are unsure about something you are taking, consult your physician. Fourth, if you are taking any supplement and you start to experience fatigue, malaise or abdominal pain, stop and see your physician for some labs. There are a number of supplements on the market tainted with livertoxic steroids and compounds l ike usnic acid. Finally, remember the “Goldilocks” principle that you should avoid excessive antioxidants. Supplements should be just that, “supplements.” They are to be supplemental to your balanced diet. ■ Dr. Victor Prisk is a board certified orthopaedic surgeon and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and creator of the “G.A.I.N. Plan.” He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion.

REFERENCES 1. http://livertox.nlm.nih.gov/GreenTea.htm. 2. Azam S, et al. Pro-oxidant property of green tea polyphenols epicatechin and epigallocatechin-3-gallate: implications for anticancer properties. Toxicol In Vitro 2004;Oct;18(5):555-61. 3. Hursel R, et al. Catechin- and caffeine-rich teas for control of bodyweight in humans. Am J Clin Nutr 2013;Dec;98(6):1682S93S. 4. Phung OJ, et al. Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis. Am J Clin Nutr 2010;Jan;91(1):73-81. 5. Wu CH, et al. Relationship among habitual tea consumption, percent body fat, and body fat distribution. Obes Res 2003;11:108895. 6. Radak Z, et al. Oxygen consumption and usage during physical exercise: the balance between oxidative stress and ROSdependent adaptive signaling. Antioxid Redox Signal 2013;Apr 1;18(10):1208-46. 7. Sarma, DN, et al. Safety of green tea extracts: a systematic review by the US Pharmacopeia. Drug Saf 2008;31(6):469-84. 8. Galati G, et al. Cellular and in vivo hepatotoxicity caused by green tea phenolic acids and catechins. Free Radic Biol Med 2006; 40: 570-580. 9. Salminen WF, et al. Green tea extract can potentiate acetaminophen-induced hepatotoxicity in mice. Food Chem Toxicol 2012 May;50(5):1439-46. 10. Roth RA, Ganey PE. Intrinsic versus idiosyncratic drug-induced hepatotoxicity— two villains or one? J Pharmacol Exp Ther 2010;Mar;332(3):692-7. 11. Schmidt M, et al. Toxicity of green tea extracts and their constituents in rat hepatocytes in primary culture. Food Chem Toxicol 2005;Feb;43(2):307-14. 12. Chan PC, et al. Fourteen-week toxicity study of green tea extract in rats and mice. Toxicol Pathol 2010;38(7):1070-1084.

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YOGA TRENDS ●

BY LISA STEUER

YOGA AROUND

the WORLD Yoga has been in existence for thousands of years— in fact, stone carvings depicting figures in yoga positions have been found in the Indus Valley, dating back 5,000 years or more. But it wasn’t until the last century that yoga began to spread from its origin in the East and increase in popularity elsewhere. Becoming more widely known in the United States around the 1960s, yoga today is popular around the world and the number of yoga studios continues to increase. Here are some countries where yoga is still growing, and how the people who live there are responding to the practice. JAPAN Yoga in Japan has really taken off in the last 20 years or so. Prior to that, most yogis in Japan practiced a form of yoga called Oki-do, which was developed by martial arts instructor Masahiro Oki in the 1950s after he studied with yoga masters in India. Today, Oki-do is still as popular as ever in Japan, but most young people today do power yoga. Today, there are at least 40 yoga studios in Tokyo alone and while the ashtanga-based power yoga is the most popular, Iyengar, hatha, Bikram and pure ashtanga are growing in popularity. According to Yoga Journal, the Japan Fitness Yoga Association has reported a increase in members from 200 to 1,000 in just two-and-a-half years. Hikaru Hashimoto, the president of Tokyo’s Japan Fitness Yoga Association, told Yoga 9 4 F I T N E S S RX A P R I L 2 0 1 4

Journal that the spike in popularity may be due to high stress and fascination with Western pop culture. “Japanese women’s magazines have begun to feature Hollywood celebrities doing yoga,” Hashimoto told Yoga Journal. “The Japanese like American culture. They’re eager to capture its essence.” PALESTINE According to The Wall Street Journal, yoga is largely unknown to the Palestinians, but over the past year, more women have taken up yoga as a method for coping with stress of economic and political crises. So a nonprofit yoga studio has brought yoga to villages like Ni’lin in Palestine. “One of the reasons we started it is to create space that is not easy to find here,” Maha Shawreb, found of the Farashe Yoga Studio, told The Wall Street Journal. “You are closed off physically and have a lot of demands and restrictions.” The yoga studio has trained about 16 instructors from around the West Bank to start women’s classes, and bring yoga clinics to schools. The introduction of yoga in Ni’lin is having a positive effect on the women there. After all, this is a village on the West Bank where women do not have much chance to engage in physical exercise or socializing. It wasn’t easy to implement in the village, Shamiyeh Suruh, an instructor in Ni’lin, told The Wall Street Journal, adding “We said that women need to get out of their homes… Many men thought this was Buddhist worship. At the beginning, they were annoyed,” but now it is not seen as a threat. www.fitnessrxwomen.com

YOGA TRENDS

KENYA In Kenya, some tourists will actually book a yoga instructor to accompany them on a safari, and there are few spa retreats on the coast that offer yoga instruction, mostly utilized by foreigners. But for the natives, yoga is just beginning to establish a foothold in Kenya, according to Yoga Journal. Here, yoga is a luxury. “I see a gap between the African community and the Europeans and Indians,” Nikil Kallungal told Yoga Journal. “They mix in the business world, but not so much elsewhere.” Kallungal is an India immigrant who along with his wife runs the Patanjail Center. The center has more than 100 students but more than half are of Indian descent, about 30 percent are European and only a handful are African, according to Yoga Journal. Also, many Africans falsely believe that yoga is a religion, and think they can’t practice yoga w ithout compromising their religious beliefs. “I think the younger generation of Africans is opening up to eastern practices, from the martial arts to yoga to alternative forms of medicine,” Onaya Odeck, one of the few Africans to attend Kallungal’s school, told Yoga Journal. “Prayer is wonderful, but from a therapeutic, medical point of view, yoga is even better.” CROATIA

Like some other countries, Croatia’s more recent increase in yoga may be attributed to the desire for respite. According to Yoga Journal. the economy in Croatia is still recovering from war and unemployment is high. Until recently, yogis in Croatia only had the option or practicing yoga through Yoga in

REFERENCES Mitnick, Joshua. “Yoga’s Repose on the West Bank.” The Wall Street Journal [New York] 21 Se pt. 2013: C3. Print. Kowalski, Andrea; Pagés Ruiz, Fernando; Barendsen, Kristin. “From Tehran to Tokyo.” www.yogajournal.com. Web. Accesse d January 2014. “General Yoga Information.” www.americanyogaassociation.org. Web. Accessed January 2014. “7 Inspiring Mega-yoga Events around the World.” www. wellandgoodnyc.com. 28 Sept. 2013. Accessed January 2014.

www.fitnessrxwo m en.co m

Daily Life (YIDL), a decades-old system popular through Central Europe that consists of a meditative and relaxing hatha practice. But in 2004, Nava— founded by New Yorkborn yoga practitioner Miriam Westercappel— opened and began offering a wide range of power, vinyasa, ashtanga and Pilates classes. These days, about 800 regular students attend classes at Nava, and many of those students attend classes five days a week. In addition, the spike in popularity may also b e influenced by Croatians’ desire for a more physically challenging practice than more meditative styles that were previously the only choice Croatians had when it came to yoga practice. “Croatians must take gymnastics in school,” Westercappel told Yoga Journal, “so they tend to progress very quickly with difficult hatha yoga styles.”

YOGA GATHERINGS Here are just a few of the large-scale yoga events that take place around the world. • BARCELONA: For the last two years, yogis in Barcelona have gathered for the Free Yoga by Oysho event. In 2013, almost 2,000 yogis attended the event at the Arco de Triunfo. • NEW YORK: Every year on the Summer Solstice, thousands of yogis gather in Times Square among the flashing lights, noise and huge video ads. Last year, about 16,000 people took the class throughout the day. • PARIS: The Lole White Yoga Tour, which had 4,000 people participating in the class in the Grand Palais on the ChampsElysees, also staged huge classes in Salt Lake City, Montreal and Toronto. ■

CoolDOWN

TONE & SCULPT ● BY

MICHAEL J. RUDOLPH, PH.D.

SQUATS AND DEADLIFTS BUILD CORE MUSCLES BETTER Every exercise or movement you perform in the gym relies very heavily on a group of muscles found at the center or “core” of your body. The core consists of many different muscles that stabilize the spine and pelvis, creating a foundation of support. Since the core is central to the body, a stronger core is able to transfer force more efficiently throughout the body during exercise, supporting greater strength production and increased lean muscle mass.1 Furthermore, the core’s muscles are activated while performing many different athletic movements, meaning a stronger core also enhances performance on the athletic field— exemplifying one more reason to want a stronger core. 1 Another advantage of a stronger core is a decreased risk of injury. This purportedly occurs because a stronger core has a greater capacity to stabilize the joints and soft tissue within the core, while also promoting better movement patterns that altogether reduce the likelihood of injury. 2,3 Since core strength is so vital, correct training of the core is also imperative. Optimal core training requires maximal activation of the core muscles. This, of course, means that exercise selection is critical— especially because the magnitude of muscle activation within the core has been shown to differ considerably between the many different core-training approaches typically used today. These inc lude the more traditional core exercises such as sit-ups and crunches, despite the fact that several studies have shown these traditional core exercises are very limited in their capacity to activate muscle tissue within the core. 4 Not to mention that repeated bending of the spine during sit-ups and crunches is a good way to cause injury.2,3 Another group of popular core-training exercises, known as core stability exercises that include movements such as the plank, is characterized by the use of low loads and a minimal range of motion. This type of core-training approach has also received significant attention for its ability to isolate deep core muscles. Despite this attention, the ability of core stability exercises to potently stimulate the core musculature and enhance performance has not yet been clearly demonstrated. 5 The last exercise type normally used to train the co re is performed with the addition of equipment to increase core muscle activity. However, the efficacy of using stability balls or other devices to increase core activation is questionable at best when compared to non-ball/device training. 6,7 This relatively deficient activation of the core is also true when comparing any of the previously mentioned core-training techniques to specific free-weight exercises such as the squat or deadlift. Although this may surprise you, several 9 6 F I T N E S S RX A P R I L 2 0 1 4

recent studies have shown that it is not enough to just do crunches and sit-ups even with instability devices. In order to build a strong core, you need to use hard “core” movements like the squat and deadlift to maximize your strength to the core!

STRONGER SQUAT, STRONGER CORE Not only is the squat the ultimate leg exercise that stimulates increased lean muscle mass of the lower body, it is also a great exercise for working your core muscles. This was demonstrated in a study by Shinkle et al. 8 that compared the ability of the squat versus the core exercise known as the plank to support power output. The researchers measured the correlation between squat or plank strength with the distance that 25 Division 1 college football players could throw a medicine ball. Since a stronger core improves the ability to transfer power throughout the body, supporting greater overall power production, if either the squat or plank movement increases core strength there should also be an increase in the distance the medicine ball is thrown. The results showed that squat strength, measured by a one-rep max in the squat, correlated very tightly with the ability to throw the medicine ball. On the other hand, plank strength showed no correlation to throwing distance of the medicine ball. Taken together, these results illustrate that only the squat movement develops sufficient core strength associated with greater total-body power production— while the plank produced very little core strength as demonstrated by its inability to support total-body power production. Furthermore, because the plank is performed in a static position that is not replicated in the medicine ball throw or most power movements, it appears to be an ineffective mode of core strength training for power development.

MAXIMIZE CORE STRENGTH WITH DEADLIFTS Anybody with a desire to trigger muscle growth for a more impressive physique should absolutely consider one of the greatest lifts of all, the deadlift. Without a doubt, the deadlift will stimulate the growth of lean muscle mass while strengthening all major muscle groups. In fact, the deadlift is also the most effective exercise for building core strength as it directly targets all of the major muscle groups responsible for core strength. Moreover, the deadlift apparently enhances core strength more effectively than some of the well-known core-training techniques used today. www.fitnessrxwomen.com

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CoolDOWN

BODY PARTICULARS ● BY ●

STEPHEN E. ALWAY, PH.D., FACSM

ILLUSTRATIONS

BY

WILLIAM P. HAMILTON,CMI

GET FIRM & SHAPELY SHOULDERS

WITH

SEATED DUMBBELL LATERAL RAISES S EA TEDD UMB BE LL AT ER AL RA ISS E

Whether you are destined to absorb the rays from a sun-soaked beach or you just want to look outstanding at a pool party, this summer it is difficult to imagine any outfit where the shoulders do not play a prominent role in your appearance. Sure, no one really pays much attention to soft shoulders in the winter because it is just easy to disguise them in baggy clothes and sweaters. However, the summer months cause the excess layers to be shed, and by then, it is too late to think about revamping the upper body firmness.

OVERVIEW OF THE DELTOID MUSCLE Although they are not truly separate heads, the deltoid muscle does originate from three regions on the bony portions of the shoulder, and each region differs in function. The anterior fibers of the deltoid begin on the lateral part of the clavicle (collar bone).2 These fibers flex the humerus bone at the shoulder (bringing the humerus bone forward), and also medially (internal) rotates the humerus bone at the shoulder.2 The posterior fibers of the deltoid are activated to some degree in seated 9 8 F I T N E S S RX A P R I L 2 0 1 4

Well-shaped shoulders are not always that easy to develop, and shoulder training is complicated because shoulders can be vulnerable to injury. However, most shoulder injuries arise from poor exercise form in shoulder, chest or back exercises. Nevertheless, the risk for obtaining shoulder injuries can be minimized by paying careful attention to exercise form. Seated dumbbell raises will activate the deltoid muscle1 of the shoulder while minimizing injury risks, and a few months of effort will reshape and firm the entire muscle.

dumbbell raises, if they are done with the body slightly bent forward. The fibers in the posterior part of the deltoid begin on the upper and posterior side (spine) of the scapula. 2 The posterior fibers of the deltoid extend the arm by pulling the humerus bone of the upper arm posteriorly. The medial fibers of the deltoid are most strongly activated by seated dumbbell lateral raises.3 The medial fibers of the deltoid are attached between the starting positions of the anterior and posterior deltoid fibers with attachments along the acromion of the scapula.2 The fibers from this muscle converge to anchor to the

anterior (front) and upper portion of the humerus bone of the upper arm. 2 The medial fibers primarily produce abduction of the humerus (raising the humerus away from the side of the body). This is the primary activator of dumbbell lateral raises. 3 Although the seated dumbbell raise is a deltoid exercise, it also activates part of the delicate rotator cuff musculature. The supraspinatus muscle of the rotator cuff begins near the medial side of the scapula bone and runs over to the superior part of the head of the humerus bone of the arm.2 The deltoid muscle covers the tendon of the supraspinatus muscle. www.fitnessrxwomen.com

BODY PARTICULARS Along with the lateral fibers of the deltoid, the supraspinatus acts to abduct the humerus. The supraspinatus muscle is most active between positions where the arm is nearing a position that is paralle to the floor 4 in the dumbbell lateral raise. The other important function of the supraspinatus is to hold the head of the humerus into the glenoid cavity (shoulder socket) of the scapula. It is really the only muscle of the rotator cuff that does not have a rotational function.2

REFERENCES 1. Parry JS, Straub R, Cipriani DJ: Shoulder- and back-muscle activation during shoulder abduction and flexion using a Bodyblade Pro versus dumbbells. J Sport Rehabil 2012;21:266-272. 2. Moore, KL and AF Dalley. Clinically oriented Anatomy. Fourth edition. Baltimore, Lippincott Williams & Williams. 1999; pp. 690-698. 3. Jakobsen MD, Sundstrup E, Andersen CH et al: Evaluation of muscle activity during a standardized shoulder resistance training bout in novice individuals. J Strength Cond Res 2012;26:2515-2522. 4. Reed D, Halaki M, Ginn K: The rotator cuff muscles are activated at low levels during shoulder adduction: an experimental study. J Physiother 2010;56:259-264. 5. Reinold MM, Macrina LC, Wilk KE et al: Electromyographic analysis of the supraspinatus and deltoid muscles during 3 common rehabilitation exercises. J Athl Train 2007;42:464-469. 6. Youdas JW, Arend DB, Exstrom JM et al: Comparison of muscle activation levels during arm abduction in the plane of the scapula vs. proprioceptive neuromuscular facilitation upper extremity patterns. J Strength Cond Res 2012;26:1058-1065.


SEATED DUMBBELL LATERAL RAISE

This exercise activates the medial deltoid and supraspinatus strongly and the posterior deltoid is moderately activated as a result of leaning slightly forward.5 If one bends over excessively, it will convert to a posterior deltoid exercise, so selecting the correct starting position is important. 1. Select a set of light dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells so that your palms face each other and your arms hang straight down towards the floor. Bend over just slightly (about 5 degrees). This will be your starting position. 2. Keep your torso stationary. Bend your elbows just slightly and begin to lift the dumbbells upwards (shoulder abduction). 3. Continue to lift the dumbbells upwards, but as you raise the weights, turn the hands slightly so that the little finger side of the hand is tilted upwards towards the ceiling as if you were pouring water in a glass. 4. Raise the dumbbells until your upper arms are parallel to the floor. There is no need to lift higher than this, otherwise the upper fibers of the trapezius, upper back muscle, and rotator cuff muscles will be doing the work, rather than your deltoid muscles. 5. Slowly control the descent of the dumbbells towards the floor. Do not pause at the bottom, but immediately begin the lift upward. This will keep the deltoid fibers firing throughout the set. After you have completed 12-15 full repetitions, you can rest 60 to 90 seconds before starting your next set. Start with two sets and then you can add a third set after a couple of weeks of training.

The shoulder joint is vulnerable to injury if the exercise is done quickly, or if the weight is jerked upward in a quick fashion. It is more important to isolate the muscle regions of the shoulder and work in slow, smooth movements and with relatively strict movements. If you are careful in your exercise form and diligent in your training over the next few months, you will be surprised at how effective this exercise can be. Your shoulders and particularly the medial part of the deltoid will be activated by the seated lateral raise6 and take on a whole new firmness that you will want to show off. By the time that summer is here, you will need to start digging for your sleeveless tops, so that you can display the fruits of your hard work. However, you should not be surprised to be bathed in well-deserved compliments and questions about your transformation as a result of acquiring your new shapely shoulders. ■ A P R I L 2 0 1 4 F I T N E S S RX 9 9

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CARDIO BURN ●

BY LISA STEUER

C ARDIO WORKOUTS of the Bikini Pros

DIANNA DAHLGREN

four to five times a week. “I really like the treadmill workout

“[Cardio is] a great tool to utilize for fat loss— and for just daily health as well! It’s important not to abuse cardio; you can actually hurt your body doing too much. So making sure you have a steady weights/resistance program then adding in cardio is best for permanent fat loss.”

because HIIT cardio is normally short and sweet, which means that a shorter session will get your heart rate up, and you will be burning the fat off even when you step off the treadmill.”

FAVORITE CARDIO WORKOUT:

WORKOUT TIPS:

8 rounds of sprints— 25 seconds high intensity, 1:35 of rest, and repeat. This is done two to three times per week. Remember to warm up and cool down for five minutes before and after. “My body responds to fat loss with sprints tenfold versus hours of steady-state cardio,” says Diana. T-WORKOUT CARDIO MEAL: “I eat equal protein to carb ratio, minimal fat. A great example is egg whites with a gluten-free tortilla, or chicken breast with rice.” WORKOUT TIPS: “Go all out during the sprint, make sure

to breathe deep during your rest periods to recover, and stretch pre and post workout!” MORNING OR NIGHT CARDIO?

Morning/day. “I like to have energy for my workout and I’m motivated in the morning!” says Dianna. “At nighttime I like to work or relax.”

NATHALIA MELO “I have a bit of a ‘love and hate’ relationship with cardio! I know it is necessary to trim down the extra fluff, but it can get boring sometimes. So, I try my best to keep it fun and sometimes take it outside.” FAVORITE CARDIO WORKOUT: On

the treadmill: Walk on incline 12 for two minutes and sprint on incline 5 for one minute. Repeat 15 times, which makes a good 45 minutes of high-intensity interval training. Nathalia does this workout 1 0 0 F I T N E S S RX A P R I L

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“The key to this workout is to allow your heart rate to come down when you walk for the two minutes, so you can push yourself to the max when comes the sprinting time.” MORNING OR NIGHT CARDIO? Morning.

“My day ALWAYS starts after a cup of coffee plus Lipo-6 Unlimited and a mean cardio session. I feel more energized throughout the day, and it also makes me be more conscious about my food choices,” says Nathalia. “I put all that work at the gym already, so I am not going to ruin it by eating something that is going to make all that hard work go down the drain. It is almost a ‘mind trick’ I use on myself.”

AMANDA LATONA “My motto now is ‘smart cardio’— the majority of it being HIIT either with incline sprints, on the spin bike or on the StepMill. Shorter and more intense. I make every session intense and make it count!” FAVORITE CARDIO WORKOUT:

On the treadmill: Start with a warm-up, working up to max incline, getting a good stretch in the Achilles tendons. Once at max, stay there for about 10 minutes. Then— still on max incline— do sprints for 30 seconds on and resting until heart rate comes down— so, the rests will vary. Perform four to six sprints, then jump off and do three sets of various plyometrics (like jump squats or pop squats). “I keep mixing it up until I reach 35 to 40 minutes, then do a five-minute cooldown,” says Amanda. Perform the workout two to three times per week. www.fitnessrxwo m e n . c o m


CARDIO BURN

TIME TO TURN UP THE FAT LOSS! To help us get bikini ready by summer, we asked some of the top IFBB Bikini pros for their cardio diet tips from these fit workouts and tips. For ladies, be sure to check out “Flat Abs” in this issue.

WORKOUT TIPS:

“Wear a heart rate monitor to monitor your intensity level. Always warm up, wear good supporting shoes, stretch your calves and Achilles after, try each time to get better by either shortening your rests, or increasing the reps in the plyos.” MORNING OR NIGHT CARDIO? Both—

depends on her training schedule. “Normally I prefer cardio after my weight training and I usually train mid-day/evening— that’s when I have my most energy,” says Amanda. “Sometimes I’m doing cardio pretty late like 10:00 or 11:00 p.m. I look at it like a night out!”

INDIA PAULINO “Cardio is super important in burning fat but also in shaping your body. I love the Cybex Arc because it helps shape the glutes.” FAVORITE CARDIO WORKOUT : India loves HIIT, especially when sprints are incorporated. Here’s a workout she does three times a week— 40-second sprints, followed by 20 seconds walking. Repeat 20 times. “I love this because it pushes your body to the limit. You get what you want out of it. You definitely feel accomplished after you finish.” WORKOUT TIPS: “Focus before beginning this workout.

STACEY ALEXANDER

Have a ‘I’m going to kill this’ mentality and then DO IT! Push yourself!”

“Even though I don’t always feel like doing cardio, I LOVE how I feel afterwards! Any type of workout is a stress reliever for me. So get up and get it done!”

MORNING OR NIGHT CARDIO?

FAVORITE CARDIO WORKOUTS: “Plyos

is one of my favorite cardio workouts because you sweat your butt off and get great results! I also love anything outdoors (hiking, running and bleacher work). If I use equipment for cardio I rotate between the Cybex Arc Trainer and the stairs. And let’s not forget dancing! I love to dance and it burns a ton of calories while having fun!” WORKOUT TIPS: Find

a workout partner or choose your favorite play list. “Music and friends always help make time go by faster when you’re doing cardio. It esp ecially helps to have a partner when you are doing plyos because you can help push each other on your reps!”

“I have gone through phases where I’ve done it later in the day or really early in the morning. What works best for me is getting up in the morning and hopping on cardio first thing,” says India. “I have more energy then. It gets the endorphins running bright and early, and you burn fat so it makes the rest of the day GREAT.”

YESHAIRA ROBLES “The StairMaster helps me condition my legs because of the constant use of overall lower body glutes, hamstrings and quads. It allows me to maintain a consistent heart rate which is beneficial in reducing body fat.” FAVORITE CARDIO WORKOUT:

HOW MANY DAYS A WEEK DO YOU PERFORM CARDIO? “I usually do cardio three to four times a week

On the StairMaster: Warm up on level 3 for 5 minutes then go up to level 6 for 40 minutes. Perform this workout three times a week.

when I’m not on prep. During prep I do cardio five to six days a week depending on my progress.”

WORKOUT TIPS: “Stay hydrated, wear insulated clothing

POST

ARDIO MEALS:

“I try to do fasted cardio, but doesn’t happen too often [laughing]. I usually have four egg whites scrambled with 1/3 a cup of oats with 1 tsp of P28 peanut butter. After cardio I have one scoop of IsoNatural Protein by ALLMAX.” MORNING OR NIGHT CARDIO? “I

prefer to do my cardio in the a.m. I like to get it done and out of the way. I get really busy with my clients and my gym and if I wait till the end of the day I don’t have as much energy.” www.fitnessrxwo m e n . c o m

to increase body temperature. If you’re advanced, throw on ankle weights.” MORNING OR NIGHT CARDIO? “I prefer early morning

on an empty stomach. Since I have no food in my system I will be burning body fat instead.” ■ These athletes can be contacted for all appearances through FMG Fitness Management Group: www.fmg-fitnessmanagementgroup.com.

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ULTIMATE

IN NUTRITION ● BY

MARIE SPANO MS, RD, CSCS, CSSD

Go Nuts to Live Longer and Lose Weight Increase your consumption of nuts and you’ll decrease your risk of dying. This sounds pretty enticing, doesn’t it? A recent Harvard University study found that eating nuts might be t he ticket to a longer life. After examining almost 30 years of dietary data from nearly 119,000 men and women, they found that people who ate nuts frequently (those who consumed nuts seven or more times per week) were 20 percent less likely to die over the 30-year study period compared to those who never cracked into the goodness of nuts. Increased consumption of nuts (after accounting for known and suspected risk factors, which could skew results) was associated with a decrease in deaths due to cancer, heart disease and respiratory disease.

THE PREDIMED TRIAL Other population-based studies have come to similar conclusions— nuts are good for you. In particular, the PREDIMED trial, a long-term trial evaluating how a Mediterranean diet may reduce risk of cardiovascular disease (diseases of the heart and blood vessels), randomly assigned 7,447 older adults (ages 55-80 years) with a high risk of developing cardiovascular disease into one of three diet groups: a Mediterranean diet plus 1 liter per week of virgin olive oil (50 ml/day), a Mediterranean diet plus 30 grams per day of mixed nuts (15 grams walnuts, 7.5 grams hazelnuts and 7.5 grams almonds) or a low-fat diet (control diet). The participants in the Mediterranean diet groups were educated on this eating pattern, which is based on consumption of fresh fruits, vegetables, legumes, fish or seafood (including at least one serving of fatty fish per week), at least one serving of nuts or seeds per week, choosing white meats versus red meats and the addition of tomatoes, garlic, onion at least twice per week while cooking. They were instructed to limit or eliminate fried foods and sweets. In addition, those in the low-fat control diet group were advised to reduce all types of fats and consume lean meats, low-fat dairy products, cereals, potatoes, rice, pasta, fruits and vegetables. All groups could consume food as they desired— they were not given a strict calorie limit to adhere to. After an average follow-up period of 4.8 years, participants who consumed the Mediterranean diet including nuts increased their nut consumption from an average baseline intake of 0.9 servings per week to six servings per week while those in the Mediterranean diet group increased their consumption of extra-virgin olive oil from a baseline intake of 32 grams per day to 50 grams per day. Both the Mediterranean diet with added extra virgin olive oil as well as the Mediterranean diet wit h added nuts led to a significant reduction in risk of stroke as well as a 30 percent reduction in risk of death from 1 0 2 F I T N E S S RX A P R I L 2 0 1 4

cardiovascular disease. In a separate observational cohort analysis of the PREDIMED study, scientists evaluated the initial diets of 7,216 study participants and found t hose who consumed more than three servings of nuts (including any of the following: peanuts, almonds, hazelnuts, walnuts, pine nuts, pistachios, Brazil nuts, macadamia and cashews) per week at the start of the study had a 39 percent lower risk of death over the course of the 4.8 year follow-up period. In addition, participants in the upper category of nut consumption had a 55 percent lower risk of death from cardiovascular disease and 40 percent lower risk of death from cancer compared to those who never ate nuts over the average 4.8-year follow-up period. And though many of these participants changed to a Mediterranean diet pattern over the course of the study, this study suggests that consuming more than three servings of nuts per week adds additional benefits to a Mediterranean diet.

A UNIQUE COMPOSITION What makes nuts so good for your body? Nuts come in tiny packages that deliver enormous nutrition benefits. They are full of healthy fats, fiber, vitamins, minerals, phytosterols and antioxidants, substances that protect the cells in your body from damage due to f ree radicals, Jekyll-and-Hyde-like compounds that are essential for life but can go around and wreak havoc if the body’s antioxidant capacity is too overwhelmed to suppress them from their rampage. The unique composition of nutrients and healthy plantbased compounds found in nuts has led to a number of studies examining how eating nuts may benefit health. The Harvard study and PREDIMED trial added to previous research studies which have found a relationship between increased consumption of nuts and a decreased risk of certain types of chronic diseases including heart disease and some types of cancer. In addition, clinical trials, studies where participants consumed nuts regularly as part of a mixed diet, have found the more nuts participants ate, the more their levels of blood fats dropped. Increasing consumption of nuts resulted in decreases in total cholesterol, LDL cholesterol, triglycerides and other measures. LDL circulates in the bloodstream where it can build up on artery walls and, along with other substances, form a thick plaque that compromises artery functioning and decreases blood flow. Triglycerides are a type of fat made by the body. www.fitnessrxwo m e n . c o m

ULTIMATE IN NUTRITION Both high LDL and triglycerides are considered risk factors for heart disease. Three types of study participants benefited the most from the addition of nuts: those with high baseline levels of LDL cholesterol, adults with low body mass index and those consuming a Western diet, which is sometimes referred to as SAD, the Standard American Diet— one that contains large amounts of fried and sweet foods, processed meats and refined grains. SMALLER WAIST AND LESS WEIGHT GAIN If you want all of the benefits associated with nuts but you are worried about how they will affect your waistline, consider this: the Harvard study found participants who consumed nuts more frequently were not only leaner but they also had healthier lifestyle habits compared to study participants who consumed nuts less frequently. Frequent nut consumers were more likely to exercise and take a multivitamin supplement; they ate more fruits and vegetables and were less likely to smoke. Previous studies have similar findings— nut consumption is associated with less weight gain and a smaller waist. Despite their highcalorie and high-fat nutrition, snacking on various types of nuts may also lead to weight loss—a phenomenon many experts have attributed to their very filling protein and fat content. In addition to keeping you full, research on almonds and pistachios suggests that our bodies absorb less fat, and therefore calories, from nuts than other food sources. A study conducted by the U.S. Department of Agriculture and published in the American Journal of Clinical Nutrition found that participants absorbed only 80 percent of the calories from the almonds they ate as part of a mixed diet. And therefore, one serving, or about 23 almonds, provided just 129 calories, not 160 as listed on the Nutrition Facts panel of the package. So what happened to the other 31 calories? During digestion the human body doesn’t completely break down the cell walls that surround the fat within almonds. And therefore, we cannot completely absorb the fat within the nuts. Another study, published in the British Journal of Nutrition, found that one of the lowest calorie nuts, pistachios, might contribute fewer calories to our diets than previously thought. Over a three-week period, scientists gave study participants a measured amount of pistachios, either 0 (no pistachios), 42 grams or 84 grams of pistachios per day as part of a controlled diet. Using a crossover design, each participant had a chance to consume each level

of pistachios— 0, 42 grams and 84 grams— in order to help eliminate potential individual differences from what they set out to determine: if the human body can metabolize and absorb all of the calories from pistachios. Participants absorbed 5 percent fewer calories from the pistachios due to decreased absorption of fat from the nuts. In addition, consuming pistachios lowered LDL cholesterol by 6 percent. Because both of these studies were conducted using whole nuts, the results can’t be transferred to nut butters, which are processed so the cell walls are already broken down, making it easier to absorb the calories they contain. IN-SHELL VERSUS SHELLED PISTACHIOS In addition, if you are watching your waistline, in-shell pistachios have an added benefit— research suggests you’ll eat fewer calories if you choose in-shell as opposed to shelled pistachios. College students at Eastern Illinois University were given a 16-ounce cup of either in-shell or shelled pistachios and asked to self-select a portion of pistachios to eat. Students offered in-shell pistachios consumed 41 percent fewer calories than students offered shelled pistachios, indicating the form of the food influenced how many calories were consumed. And though the in-shell pistachio group didn’t eat nearly as many calories as those consuming shelled pistachios, reported fullness and satisfaction ratings were not different between the groups. The study authors suggested those who ate in-shell pistachios consumed fewer calories possibly due to the time it takes to crack open the shells and because the shells are a visible reminder of how much you’ve consumed. And, this theory makes sense. Think about a good server in a bar— they immediately clear beer bottles from the table so their guests aren’t staring at a table full of empty bottles and thinking, “Gosh I better slow down, I’ve had a lot of beer already.” To get you to buy more, they clear plates and bottles off of your table as soon as possible. GO NUTS If there’s one step you should take today to help decrease your risk of cardiovascular disease, stroke and possibly even some types of cancers, it’s adding nuts to your diet. Despite their high calorie content for the amount of food you are getting, you probably won’t absorb all of the calories from whole nuts and study after study shows that nut eaters weigh less than those who avoid nuts. So, crack one open today. ■

REFERENCES Baer DJ, Gebauer SK, Novotny JA. Measured energy value of pistachios in the human diet. Br J Nutr 2012;107(1):120-5. Honselman CS, Painter JE, Kennedy-Hagan KJ, Halvorson A, Rhodes K, Brooks TL, Skwir K. In-shell pistachio nuts reduce caloric i ntake compared to shelled nuts. Appetite 2011;57(2):414-7. Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr 2012 96:296-301. Ellis PR, Kendall CW, Ren Y, Parker C, Pacy JF, Waldron KW, Jenkins DJ. Role of cell walls in the bioaccessibility of lipids in almond seeds. Am J Clin Nutr 2004; 80:604-13. Bao Y, Han J, Hu FB, Giovannucci EL, Stampfer MJ, Willett WC, Fuchs CS. Association of Nut Consumption with Total and Cause-Specific Mortality. N Engl J Med 2013; 369:2001-2011. Kris-Etherton PM, Hu FB, Ros E, Sabate J. The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. J Nutr 2008;138:1746S-1751S. Gonzalez CA, Salas-Salvado J. The potential of nuts in the prevention of cancer. Br J Nutr 2006;96:Suppl 2:S87-S94. Sabate J, Oda K, Ros E. Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Arch Intern Med 2010;170:821-827 Ros E. Health Benefits of Nut Consumption. Nutrients 2010; 2(7): 652–682. Salas-Salvadó J, Fernández-Ballart J, Ros E, et al. Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status: one-year results of the PREDIMED randomized trial. Arch Intern Med 2008;168(22):2449-58. Bes-Rastrollo M, Sabaté J, Gómez-Gracia E, Alonso A, Martínez JA, Martínez-González MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007;15(1):107-16. Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr 2009;89(6):1913-9. Estruch R, Ros E, Salas-Salvadó J et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New Engl J Med 2013;368:1279-1290. Guasch-Ferré M, Bulló M, Martínez-González M. Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC Medicine 2013;11:164. www.fitnessrxwomen.com

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WOMEN’S ●

HEALTH

BY SUSAN M. KLEINER, PHD, RD, FACN, CNS, FISSN

DETOX DIETS Myths vs. Reality You are polluted, and we can clean you up! How appealing is that message? Turn that message 180 degrees and think again: Your body is an amazing filtration machine, and here are some purification strategies to maximize your results! The marketing angle of “your body is broken, and we know how to fix it” is, frankly, degrading. It is the tried-and-true strategy of “diet world” advertising, tearing down your spirit as well as your body. Advertisers position the product as “the great savior” for your ailing, dysfunctional body. This messaging is the antithesis of what appeals to the “sports and fitness world,” where we emphasize that your body is awesome, and we can help build it up stronger and faster. So it’s not surprising that one of the biggest diet marketing messages of the last decade has been that you are polluted, and we can clean you up. That message is virtually a myth with little supporting evidence. But the concept of a more pure diet to de-stress your body and maximize performance is certainly supported by scientific evidence in the real world.

FACTS OVER HYPE An online keyword search for “detoxification” in the scientific literature database results in articles solely focused on drug, alcohol and heavy metal contamination, or the body’s natural metabolism of toxins and carcinogens. Searching again for the keywords “detoxification diet” results in articles about how certain foods (that we will discuss further) can support the body’s natural detoxification pathways, the effect of a gluten-free diet on celiac patients, research on how probiotics survive the body’s natural antibacterial defense systems, and research on mice, bees and caterpillars, among other animals and test tubes. There is not one study on any of the detox diets marketed to the public. The fact that so many people claim that detox diets “work” is not all fantasy. The funny thing about any diet plan is that it restricts what the dieter eats and drinks. Detox diets eliminate almost everything that we know to be unhealthy, increase inflammation, and make us feel bad: 1 0 4 F I T N E S S RX A P R I L 2 0 1 4

alcohol, foods high in sugar, refined carbohydrates, saturated fats and trans fats, not to mention high intakes of caffeine, tobacco and other recreational drugs. For some short period of time, the dieter dramatically lowers calories, increases hydration, and takes tremendous control over their eating. The less health-promoting their diet and lifestyle was before the detox diet, the better they will feel from the cleanse. There isn’t one bit of evidence to tell us that the ingredients of the cleansing ritual did anything, but there is plenty of data to help us understand that good hydration, lots of plant foods, and eliminating processed, packaged and fast foods high in calories and low in nutrients will make you look and feel better. Why not cleanse even if it just tricks us into doing the right thing for a few weeks? Research on successful weight loss is quite clear: It takes learning how to eat well and exercise daily to healthfully lose weight and maintain the weight loss. Detox diets don’t teach anything about how to eat well, and exercising during the cleansing ritual is discouraged. While there is data that people who have a good initial weight loss may have more motivation to stick with a program long term, quick weight loss without any information about changing food and exercise habits typically results in quick regain of the weight lost at least, and possibly greater fat gains.

PURIFICATION OPTIMIZATION Rather than an annual cleanse for one week, create a yearlong purification ritual for lifetime health and f itness. A fluid-filled, plant-based diet is the natural sustenance for your body’s amazing filtration systems and purification pathways. The inside of your body meets the outside environment at the lining of your digestive tract. It is a high priority of the body to keep the intestinal membrane healthy to protect your body from environmental contaminants. The cells naturally turn over (die and are replaced) every 21 days. The scientific term is actually “exfoliation.” You can give your own intestines a “facial” of sorts by eating a high fiber diet. The fiber is not digested, and creates bulk as it works its www.fitnessrxwomen.com

WOMEN’S HEALTH The concept of a more pure diet to de-stress your body and maximize performance is certainly supported by scientific evidence in the real world. way through the tract. As it pushes through it gently cleans in from our contaminated environment. In fact, some up the lining, keeping it fresh and healthy. If you follow a of these products may actually detoxify cancer-causing purification diet that emphasizes lots of fruits and compounds and tumor promoters. For example, glucaric vegetables, grains and beans, nuts and seeds, you are by acid, found in high amounts in apples, broccoli, Brussels default increasing your fiber intake and cleaning up your sprouts, cabbage and bean sprouts, may help to control and intestines. At the same time the extra bulk helps things even prevent cancers by inhibiting beta-glucuronidase, an move through more quickly and efficiently, which usually enzyme that can promote cancer. 3 helps to decrease intestinal discomfort and bloating, and Juicing with vegetables can be a great way to enjoy a lot lowers the risk of toxin absorption. of vegetable nutrition in a small amount of time, but the Beneficial bacteria and yeasts in our gut are partnered drawback is that you consume less fiber. Whole foods give with many of the fibers from plant foods to protect us from you greater purification power. Juicing with fruits is also a environmental assaults and toxins. Beneficial cultures compact way of getting those nutrients, but it increases enhance immune function and promote optimal nutrition. sugar intake dramatically. While you might take a whole day Probiotic is the well-known term for the healthy cellular to eat five servings of fruit, you can easily consume five cultures that we consume in fermented foods like yogurt, servings of fruit juice in one sitting. Despite the natural kefir, sauerkraut, miso and tempeh. Eating these foods on a source of sugar, it is still a stressful jolt to your system. It is daily basis can help stimulate the immune system, promote ideal to eat whole foods. Juice occasionally if you enjoy it, healthy digestion and nutrition, and may reduce gas and with an emphasis on vegetables rather than fruits. bloating. Probiotics have their purifying effect by crowding PURIFICATION RITUAL REALITY out the unhealthy gut flora like yeasts, viruses and bacteria that trigger illnesses and disease. They can transfer some of Numerous enzymes produced naturally by the body work their genetic disease-fighting capacity to our own intestinal non-stop to purify our cells. A plant-based diet rich in cells. And they can alter the pH balance of our gut to deeply colored vegetables and fruits supports this activity. reduce virulent organisms, and even enhance our own Staying well hydrated keeps all your cells at functional essential mineral absorption. 1 capacity, and helps flush toxins from cells and organs Prebiotics, a newer concept, are the f ibers that feed the quickly. Diets that provide adequate proteins and probiotic cultures so that they can prosper. Prebiotics may carbohydrates to build the enzymes and fuel metabolism, also inhibit the ability of unhealthy colonies to attach to the and at the same time are low in added sugars, refined lining of the gut wall. The specific fiber lignin is a powerful carbohydrates, and saturated fats to limit inflammation, are prebiotic, found predominantly in flaxseed and other edible the best purification optimization rituals. ■ seeds (such as strawberries and kiwi), and in lesser amounts in root vegetables and fruits. Subjects suffering PURIFICATION OPTIMIZERS: Real Food R from irritable bowel syndrome treated with a lignin-like Broccoli Peaches Chilies supplement reported significant improvements in their Cauliflower Nectarines Carrots symptoms, including flatulence, bloating and stool 2 Cabbage Grapefruit Corn consistency. Kohlrabi Lemons Winter squash Psyllium seed and chia seed, a commonly recommended Bok choy Berries Sweet potatoes addition to popular detox diets, contains lignins as well as Brussels sprouts Mango Yams mucilaginous fibers that work as natural laxatives. These Kale Papaya Olives same fiber properties are found in beans. When using a Kiwi Fish psyllium supplement, it is very important to drink plenty of Chard Mustard greens Cherries Shellfish fluids to avoid stool compaction. Thus, you have the Spinach Plums Nuts powerful effect of a liquid fast combined with psyllium Watermelon Flaxseed (ground) seed supplements. You will certainly feel lighter after a few Onions Leek Red grapes Psyllium seed days of this regimen. But if you include a variety of high Garlic Apples Chia seed fiber foods in your diet every day, you’ll always be light on Chives Apricots Extra virgin olive oil your feet. Oranges Pineapple Fish oils YAY OR NAY TO JUICING? Tangerines Tomatoes Lean protein Cantaloupe Peppers Whey protein The most important nutrient is water. When you follow a liquid diet of water and juice, you are keeping yourself well hydrated, something you probably don’t normally do quite as well. Right away you’ll feel the beneficial effects. While REFERENCES you can’t flush fat out of your body, staying well hydrated 1. Vieira AT, Teixeira MM, Martins FS. The role of probiotics and prebiotics in cleanses the natural filtration system in your body: your inducing gut immunity. Frontiers in Immunology December 12, 2013 | doi: 10.3389/ kidneys. It also boosts the function of your liver, the real fimmu.2013.00445 detox organ in your body. 2. Silk DBA, Davis A, Vulevic J, Tzortzis G, Gibson GR. Clinical trial: the effects of a trans-galactooligosaccharide prebiotic on faecal microbiota and symptoms in Fruit and vegetable juices are concentrated sources of irritable bowel syndrome. Alimentary Pharmacology & Therapeutics Published nutrients and plant products. These natural biochemicals online ahead of print, Early View, December 2008 may prevent cancer development (carcinogenesis) by 3. Hanausek M, Walaszek Z, Slaga TJ. Detoxifying cancer causing agents to prevent cancer. Integrative Cancer Therapies 2003;2(2): 139-144 interfering with detrimental actions of mutagens, carcinogens and tumor promoters, some of which can come www.fitnessrxwomen.com

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FLAT ABS ● BY

Diet Secrets of the Bikini Pros

Looking for ways to change up your diet to get bikini ready by summer? The top IFBB Bikini pros are here to help! We had some of the best in the industry—including our cover model Dianna Dahlgren— share cravings cures, dieting methods, favorite supplements and more!

DIANNA DAHLGREN

NATHALIA MELO O

PREFERRED DIET METHOD: “I count macros

PREFERRED DIET METHOD METHOD

and I ALWAYS eat carbs and fat. I always keep my protein grams high, and my carbs rarely drop below 140 grams per day.” CRAVINGS CURES:

“Chocolate or ice cream— I will have a serving of it! Allowing yourself to eat it and be OK with it is much better than keeping the craving going on or making something faux and still not satisfying the craving. Also, if you are on a fat-loss regimen and you are craving or even hungry, drink Pellegrino! Put lemon in it too. It will keep you fuller from the carbonation.” HEALTHY RESTAURANT EATING: “I look at

everything to offer and I make the best decision possible. I know to stay away from all the sugary items at first because then I will sugar crash and not be available to join festivities for the night!”

LISA STEUER

“The key to a successful sful fat-loss diet plan is to constantly ntly change things, so my body doesn’t oesn’t hit a ‘food plateau.’ I think every every macronutrien s importance in a w ing contest prep and fa loss phase I feel tha my body responds better to a lo , high-pro hfat diet. But, it is goodd to to remember that every individual individual is different.” CRAVINGS CURES: “I

try to make healthier sweet alternatives, which will kick the cravings to the curb. My favorite one is Greek yogurt with one scoop of Muscle Infusion chocolate (protein from Nutrex Research) and a handful of almonds. This is my FAVORITE snack! Another tip: Drink water, or tell yourself you will reward yourself with whatever you are craving in 20 minutes. Most of the time, after the 20 minutes have passed you won’t care for the food anymore.” HEALTHY RESTAURANT EATING:

DIET STAPLES: “Protein shakes, chicken, steak, salads,

wheat-free tortillas and breads, and I eat all sorts of dairy. I love Newman’s Own light dressings for my salads.” TREAT MEALS: “I will have something like pizza and ice

cream once a week probably, maybe twice per week for the ice cream! I like to keep my protein intake consistent throughout the day, so I make sure to incorporate that if I do eat something like ice cream. Example: chicken breast and veggies then ice cream for dessert.” FAVORITE FAT-BURNING SUPPLEMENTS : “Caffeine!

I also take a fiber supplement every night and glutamine.” BEST DIETING ADVICE I’VE RECEIVED: “Do

not extreme diet— I can’t do it personally; it makes me go crazy! Be consistent over time, I now eat IIFYM (if it fits your macros) and I’ve had the BEST results that I’ve ever had.” For More Dianna:

Website: www.diannadahlgren.com Facebook: Dianna Dahlgren Twitter: @diannadahlgren Instagram: @diannajdahlgren

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“This is particularly challenging, but when I go to a restaurant I try to go to either a steakhouse or a sushi place. In the steakhouse, it is easy to order just a grilled piece of steak with steamed veggies, and in a sushi place I normally order a sashimi plate and a salad. But, if I have no choice on the restaurant I am going to, I try to avoid everything that says breaded, crispy, fried, double-coated… these are normally nice ways of saying ‘calorie BOMB.’” DIET STAPLES: “Lean

protein (chicken breast, turkey breast, egg whites, fish), complex carbs (oats, sweet potato, brown rice), good fats (olive oil, coconut oil, nuts) and LOADS of veggies. My favorite meal is baked salmon, baked sweet potatoes and peas. Could eat this for breakfast, lunch and dinner every day.” FAVORITE FAT-BURNING SUPPLEMENTS: “Lipo 6

Unlimited (fat-burner), Muscle Infusion (protein)— helps me when I am on the go and don’t have healthy food options around. I always have a little bag of Muscle Infusion in my purse.” BEST DIETING ADVICE I’VE RECEIVED: “That

if it looks too good to be true, it’s because it is! I always wanted a ‘quick fix’,’ and would easily fall for the fad diets— cabbage soup diet, liquid diet, detox diet. But now I understand that www.fitnessrxwo m e n . c o m


the best diet is the one you make to your lifestyle— by eating healthier and exercising.” For More Nathalia:

Website: www.nathaliamelo.com Facebook: nathaliamelofit Twitter: @Nathaliamelofit Instagram: @nathaliamelofit Sponsors: Nutrex Research and Better Bodies

fullness. Lots of green veggies like Brussels sprouts, broccoli, spinach. I also love cauliflower and red/green peppers. The fiber in veggies keeps you full on low calories. Spices like turmeric, chili powder, and mustard seed (known to help aid in fat loss/metabolism), healthy fats like avocado, all natural nut butters, chia seeds, and slow-digesting carbs like oatmeal, and sweet potatoes. I also love coconut oil as it has been shown to aid in fat loss, especially abdominal fat.” FAVORITE FAT-BURNING SUPPLEMENTS: “I am a BSN-

sponsored athlete, so I LOVE Hyper Shred. It’s a weight-management product that also helps with fat loss, increased energy and focus. I use this pre-contest to get me in the best shape possible. I also love Thermonex. It’s another fat burner that helps with metabolism and weight loss. I love these two products and rotate them throughout my competition prep. I also love L-carnitine for fat loss before cardio.”

AMANDA LATONA PREFERRED DIET METHOD

“High protein, moderate carb, moderate fat. My body loves protein and fat. I don’t like too many carbs, but enough to keep my energy up and my muscles full. The lower my carbs go, the more healthy fat, and this provides me with the best results. I am not a fruit eater for fat loss. For me, it just doesn’t work. Every time I’ve done fruit in my fat-loss plan, it holds the weight on.” CRAVINGS CURES: “Make one of

my protein mug cakes [visit www. fitnessrxwomen.com/flatabsdiet for Amanda’s recipe]. I also love Quest bars. And there’s a ton of healthy recipes, especially on Instagram, so I just go there and get one. And drinking tea and flavored coffees are my go-tos. They always do the trick.” HEALTHY RESTAURANT EATING:

“I check the menu online ahead of time so I know what I’m going to order. You can always get a salad with dressing on the side and add fish or chicken, and don’t be shy about telling them how to prepare it. I’ve never came across a restaurant so far that hasn’t accommodated my healthy requests.” DIET STAPLES: “Lean protein like

grilled chicken, and white fish to keep muscle on and aid in the feeling of www.fitnessrxwo m en.co m

BEST DIETING ADVICE I’VE RECEIVED: “Don’t go to extreme.

Sugar, processed, white foods are the enemy. Eat whole foods, things with one ingredient in them: chicken, fish, eggs, apples, broccoli, etc.” For More Amanda:

Website: www.amanda-latona.com Facebook: OfficialAmandaLatona Twitter: @Amandalatona Instagram @Amandalatona Sponsor: BSN

STACEY ALEXANDER PREFERRED DIET METHOD: “My

body responds best to a high-protein/ low-carb diet. If I want quick results, this is the type of fat-loss diet I use.” CRAVING CURES: “I add

cinnamon to a lot of my dishes. It makes me feel like I am cheating! I also make protein pancakes. Mix all these ingredients together— 1/2 scoop of ALLMAX IsoFlex Peanut Butter Chocolate, 1/2 cup of egg

CoolDOWN FLAT ABS whites, 1/3 oats. I add peanut butter, cinnamon and strawberries on top! Yummy!”

something where I know they won’t have healthy choices, then I’ll bring my meals. Weird I know, but I do what I have to do.”

HEALTHY RESTAURANT EATING: “I make sure I eat

FAVORITE FAT-BURNING SUPPLEMENTS: “I love

right before so I don’t walk in to the party and make bad choices. Almost all restaurants have chicken, fish o r salads. Always ask for no oil, butter, salt or dressing. A lot of restaurants add butter to your veggies. No bueno!”

Hyper Shred by BSN supplements.”

BEST DIETING ADVICE I’VE RECEIVED: “Keep your eye on the prize. You get to enjoy after you accomplish your goal, so suck it up.”

DIET STAPLES: “Egg whites, chicken breast, extra lean ground turkey (Jenny-O), fish (tuna, cod, mahi-mahi, tilapia, catfish, salmon, halibut, shrimp), turkey breast, oats, brown rice, yams, corn tortillas, green veggies, salads, cashews, peanut butter, ALLMAX IsoFlex, avocado.”

DIET STAPLES: ALLMAX – CLA; ALLMAX – Omega-3;

For More India Website: LoveIndiaPaulino.com Facebook: India Paulino Twitter: @IndiaPaulino Instagram: @IndiaPaulino Sponsor: For bookings – [email protected]

ALLMAX – Rapidcuts.”

BEST DIETING ADVICE I’VE RECEIVED: “Drink lots of

YESHAIRA ROBLES

water with every meal and throughout the day. Eat slowly and give yourself time to digest. Depriving yourself completely will set you up for failure, so allow yourself one to two cheat meals (NOT CHEAT DAYS) a week.”

PREFERRED DIET METHOD: “Carbs, protein and vegetables. Eating every two to three hours, 3-4 oz of protein and 2-3 oz of carbs, has really sped up my metabolism.”

For More Stacey: Website: www.ateamtrainingcenter.com Facebook: Stacey Alexander Twitter: @StaceyAlxndr Instagram: @StaceyAlxndr Sponsor: ALLMAX Nutrition

I’m not getting ready for a show, I like to have fruits in between my meals as a snack. If getting ready for a show, I usually drink lots of water (add Crystal Light), I will have one of MHP Power Pak Pudding lean and fit, and chew some sugar-free gum. It always helps.”

INDIA PAULINO ON HEALTHY EATING: “I enjoy it. I love that you can have so much control over what you look like through food and training. Eating the right diet is such an important part in creating the body of your dreams. Three years ago I ate anything and everything and was able to get away with it without putting on weight. I didn’t, however, have the toned physique I have now. That took cleaning up my body and hitting the weights.”

TOP FAT-LOSS DIETING TIPS: “Cut down sugar and artificial sweeteners, lower sodium intake, drink a lot of water, make healthier food choices, cardio.”

CRAVING CURES: “A scoop of BSN’s Syntha-6 protein powder always hits the spot. If I’m in contest preparation for a show, then I suck it up and keep myself busy so I don’t think about cheating on my diet. It’s all about sacrifices. Learn what your triggers are. For example if adding sweet syrups to your coffee makes you crave more sweets, then cut it out.”

HEALTHY RESTAURANT EATING: “If I am at a restaurant and fish and veggies is what I am supposed to have for my next meal, then I’ll order that. If it’s a party or 1 0 8 F I T N E S S RX A P R I L

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CRAVING CURES: “If

HEALTHY RESTAURANT EATING “I always bring my meals! If I’m going out to a restaurant I will order some clean proteins and a salad always works.”

DIET STAPLES: “Spinach, asparagus, tilapia, avocados, grapefruit.”

DIET STAPLES: “MHP Dopamite and MHP X-Fit Trainer.” BEST DIETING ADVICE I’VE RECEIVED: “Eating six meals a day every two to three hours will help boost your metabolism.” For More Yeshaira Website: www.roblesrivera.com Facebook: IFBB Pro Yeshaira Robles Twitter: @yeshaira Instagram: @yeshaira Sponsor info: MHP (Maximum Human Performance)

Want more tips like this? Be sure to visit www. fitnessrxwomen.com/flatabsdiet for BONUS bikini diet advice from the pros. These athletes can be contacted for all appearances through FMG Fitness Management Group: www. fmg-fitnessmanagementgroup.com. ■ www.fitnessrxwo m e n . c o m

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Fitness Rx for Women - April 2014

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