WE ARE - Naturally Fit

Transcription

FIT FOR LIFE
July 2012
CUT YOUR
WORKOUT
IN HALF
PG 12
EAT LIKE A
CAVEMAN
PG 14
WE ARE
FIT FOR LIFE
PG 26
FOUNDER
David Lee Nall
EDITOR-IN-CHIEF
Jordan Snyder
Managing Editor
Dara Nall, D.C.
CONTRIBUTING WRITERS
Cori Barnett Mintzer
Keith Norris
Catherine Love
CJ Woodruff
Tela Mange
Charles Fuller
Emily Talley
Kristina Kaderli
Sarah Nielsen
Brett Hickey
Cory Speed
Susan Thomas
Kori Propst
Dr. Joe Klemczewski
CONTRIBUTING
PHOTOGRAPHER
John Conroy
ADVERTISING DIRECTOR
Chris Scheppler
LETTERS TO THE EDITOR
info@naturallyfitmagazine.com
NATURALLY FIT July 2012
1
20
26
18
On the Cover
6
12
Cut Your Workout in Half
14
Eat Like a Caveman
8
6 David’s Transformation
Naturally Fit founder, David Lee Nall,
talks about his choice to get fit after
falling off the bandwagon
High Intensity Interval Training jams an hour
worth of exercise into 20 minutes
Is The Paleo Diet the way we were meant to eat?
26 We Are Fit For Life
Some of Austin’s fittest explain why they’re Fit for
Life
2 NATURALLY FIT July 2012
14
8
ALINE Insoles
Our reccomended product to keep you fit
11 CrossFit
The exercise trend that takes your workout
to the next level
Photos courtesy of : ALINE, John Conroy Photography, Special Olympics Texas, and SXC
43
24
12
34
Don’t Worry, Be Happy
20 The Benefits of Water
37
The Ultimate Peak Series: Part I
24 Over The Edge
43
The Naturally Fit Supershow
18
Juice Plus+ Supplements
Get your daily value of fruits and vegetables,
without the hassle of chewing
A few fun facts about keeping hydrated
Special Olympics Texas leaves its volunteers
hanging
Six habits of happy people, and how to stay positive in a cynical world
Dr. Joe Klemczewski debunks pre-show training
myths, and explains how carbohydrates and water are
essential for a ripped physique
An exclusive preview of the upcoming Naturally Fit
Supershow
NATURALLY FIT July 2012 3
FIT EVENTS
JULY - AUGUST 2012
JULY 4
JULY 21
Freedom 5000
Tres Burritos Ride
The 6th Annual Freedom 5000 will
be held at Camp Mabry, Wednesday, July 4th, at 8 am. This year’s
event will also feature a Kids K,
beginning at 9 am.
For more information, call
(512) 472-3254
Choose from three races, 25 miles,
50 miles, or 65 miles, and put your
endurance to the test. The Tres
Burritos Ride will be held from 4-7
pm on Friday, and 6:30-7:15 am on
Saturday, at the Bicycle Sport Shop.
Riders are rewarded with a burrito and a beer after their ride. All
proceeds go to Boltage, a program
that encourages kids to exercise by
tracking how often they ride their
bikes to school, and rewarding
them for it.
All Ages, $40
9900 W. Parmer Lane
for more information, visit:
TresBurritosRide.com
JULY 5
The Driveway Bike Series
The number one criterium race series in the U.S. continues Thursday,
July 5th, at Driveway Austin Motor Sports. Every Thursday, cyclists
can compete on a closed track for a
number of prizes.
Men, $25; Women, $10; College
Students, $10; Juniors, Free
For more information, visit:
www.drivewayseries.com
JULY 21
11th Annual Deep Eddy
Mile
Avid swimmers are invited to this
18 and up Austin tradition. Held in
The Naturally Fit
the summer heat savior known as
Supershow
the Deep Eddy Pool, participants
compete in their own age group for
Join us Friday and Saturday, at the a number of prizes. Warm-up is at
Round Rock ISD Performing Arts 7:30 am, with the race to follow at
Center, for our annual two-day
8am.
fitness event. Watch contestants
Participants who register before
compete in various categories such Wednesday, July 11, will be charged
as: bodybuilding, bikini, and trans- $64. Those who register after will be
formation. Be sure to stop by the
charged a $74 entry fee.
Health & Fitness expo to check out
Entry deadline: Monday, July 16
the latest products geared toward
keeping you Fit for Life. More interAMSwimAssoc.com
ested in muscle cars than muscles?
Don’t forget to stop by the Classic
to Exotic Cars and Bikes show.
www.naturallyfit.com
JULY 20-21
JULY 28
INBF Southern Natural
Bodybuilding & Figure
Championships
Head to Macon, GA to watch the
strongest from the South battle it
out to find the fittest person south
of the Mason-Dixon Line.
for more information, contact
Alli Kerr
allikerr@cox.com
AUGUST 1
Sunstroke Summer
Stampede
The final 5k in the Sunstroke Summer Stampede series will take place
on the scenic Town Lake Trail. This
race is chip-timed, awards are given
to each age group.
$10 entry fee, all ages
www.summerstampede.com
AUGUST 10
Hotter than Du, Duathalon
Afuera, an organization dedicated
to organizing and facilitating local
health and wellness programs, has
partnered with the United Way of
Williamson County to bring you
the Hotter than Du Duathalon and
5k Fun Run/Walk. Start your Sunday with a light 5k, follow it with a
nice 16-mile bike ride, and then top
it off with another 5k at the Brushy
Creek Sports Park in Cedar Park.
Duathalon, $45, Fun Run/Walk $25
www.afueratexas.com
FROM THE FOUNDER
Welcome to Naturally Fit
T
aturally Fit, for life.
David Lee Nall
David Lee Nall
Founder
Photography by John Conroy
Remember, keep it
The road to becoming fit for life is a tough one; there
is no getting around it. America is currently in the
throes of an obesity epidemic, and with all of the diets,
pills, and homeopathic remedies claiming they can
help you drop pounds without lifting a finger, it can be
difficult to accept that there is no shortcut to health.
Fitness is something we have to continue to work at for
our entire lives.
That can be a hard sentence to grasp; just reading
it is enough to make you want to give up. Falling off
the wagon is just too easy, I should know, I’ve done it.
And starting your fitness journey over for the second
time can be a daunting task, but there is one thing you
should remember – obesity is not a life sentence.
That’s why I decided to open Naturally Fit magazine,
a publication dedicated to getting you fit, and keeping
it that way – for life.
Fashion, health, trends, gadgets, and the best places
in Austin to get fit, it’s all here. Our goal at Naturally
Fit magazine is to offer you a great resource to find
what you need to assist you in your quest for a better
quality of life, starting with your health. Because without your health, it’s real tough to enjoy the rest.
Fitness, on all levels, has a profound influence on
your “self ”. It affects your mood, mental and physical
health, your relationship with yourself, your friends,
family, co-workers, even your pets. That is why it is so
important for you to take time for yourself, even just a
few minutes each day, and work on you.
It could be a walk around the block, a yoga class, or
even taking the stairs at work; the opportunity to take a
few moments for yourself and your health is all around
you. Take some time to take care of yourself, because if
you don’t do it, who will?
Taking those few minutes each day for yourself is
one of the most important gifts you can give yourself
and your loved ones. After all, it’s your quality of life
and your health, that helps you to enjoy this life you’ve
been given.
My transformation
Fit
Fat...
From
to
I
and back again.
I seemed to be living the American dream. I was
a successful business owner, and I had come a long
way for a skinny, dyslexic kid who was always a poor
student.
While I was a so-called “success story”, I had never
felt worse. I slowly started gaining weight over the
years, until one day I realized that I had ballooned up
from 195 to 245 pounds. How could this be? It felt like
only yesterday I was in top physical condition, winning
FROM THE FOUNDER
fitness competitions left and right. And now, I had no
energy, no zest for life, and 50 extra pounds to boot.
You’d think that would be enough of a wake-up call,
but my priorities were still my family and my business first, with my health comming in dead last. Then
I started to find some excess growths on my stomach
and back, and got a cold dose of reality.
I had developed a few benign fatty tumors, and I
had no one to blame but myself. My doctor said that
the combination of inactivity, job stress, and my body
fat causing tumors to sprout up all over my body. The
tumors may have been benign, but that didn’t make
me any less terrified. I was
only 29, I had a family, I
couldn’t continue to risk
my life by ignoring my
health.
December 1st, 2004.
I’ll never forget that day,
it’s the day I started my
life over. It was time to
change, I had done it
once, I could do it again. I
went to the grocery store
and loaded up on clean
foods and started training. Six months later, I
had dropped 49 pounds,
so I decided it was time to
start competing again.
When the 2006 Texas
Shredder a drug tested
event rolled around, I’d
lost 11 inches off my waist, and dropped a total of 62
pounds. I won second place in the heavyweight division. From there, I continued to enter fitness competitions, placing high enough to eventually earn my
WNBF Pro Card at the 2007 Alamo classic.
Today, I’m a certified personal trainer and a sports
nutritionist. In addition to that, I own two companies,
and just opened a modeling agency as well as this
magazine, and I still find the time to work out every
day. I had to learn the hard way, there are no excuses
for not taking care of yourself, no matter how busy you
may be. Remember, when you take care of yourself,
you can then take care of those you love most!
FIT PRODUCTS
!
te
i
r
o
av
ff
f
a
St
Fit Product of the Month:
ALINE insoles
By Cori Barnett Mintzer, ALINE Systems Inc.
One of the most overlooked aspects of peak athletic function is foot and ankle alignment. If it’s not
right, or maintained, your performance suffers, as
well as your sports lifespan. Enter: ALINE; makers of
a brilliantly simple system that allows you to understand and optimize your alignment. When you take
advantage of ALINE’s comprehensive understanding
of human motion, you reward yourself with a longerlasting, higher-performing sports experience.
While most insoles only support your foot and
ankles when you’re in one position, ALINE is designed
to constantly keep your feet and ankles aligned, no
matter what position you’re in, making it the favored
insole for many athletes.
Only a few millimeters of misalignment can translate to a huge loss of performance. According to the
American Podiatric Medical Association, forty percent
of men and women think that their feet should hurt,
and at least two-thirds of foot troubles can be attributed to shoes.
Once you’ve spent a few minutes on the ALINEr,
you’ll “know your line” and have all the knowledge
you need to perfectly align your feet, ankles, and lower
legs. Very few products actually allow for optimal
alignment and proper foot motion, so Hay and Orr
developed bFAST®, which incorporates 21st century
materials and engineering to be both rigid and flexible. It’s based on a ribbed design that supports the arch
and helps align the lower leg without locking off any of
those important and ever-shifting bones and tendons.
“Athletes are seeking us out because bFAST® works,”
says Derek Carroll, president of ALINE. “Until now,
the only options have been rigid orthotics that lock
out the ankle or soft foam inserts under the foot,
which are unfavorable because they negate most of the
foot’s stabilizing power. What ALINE has done is completely redefined the most important piece of sports
equipment in the world.”
Fit 360°
CrossFit: a workout revelation
L
- Say goobye to the boring routine with the CrossFit system
By Catherine Love and Jordan Snyder
Let’s just come out and say it, working out can be
boring. There’s a reason cardio machines are lined up
in front of a wall of televisions, and it isn’t because runners are known for their love of current events.
That’s why, since its inception in 2000, the CrossFit strength and conditioning program has managed
to graduate from passing fitness fad, to a bona fide
workout revelation. Each hour-long class consists of a
series of 20-minute exercises, which can range from PE
fan-favorites like pull-ups to the slightly more intimidating tire flip, where – you guessed it – you’re asked
to flip a giant tractor tire over. Needless to say, with a
myriad of exercise options and virtually endless combinations, workout-complacency is not really an issue
in the CrossFit world.
The exercises used in Crossfit, work every muscle in
your body. Not only are you toning your muscles, but
you are building them. And as you build lean muscle
your body burns fat faster. Additionally, people with
more lean muscle burn more calories throughout the
day than those who do not have as much lean muscle.
Crossfit is also a great calorie burner due to the fact
that all the exercises are performed one after another,
keeping your heart rate elevated.
Since Crossfit is an intense workout implementing
weightlifting and other strenuous exercise, people who
have little to no experience with this type of workout
should check with the Crossfit location nearest them,
and see if the beginner classes are geared towards their
exercise level. If you are an exercise enthusiast, like
myself, and have some experience with weights and
toning classes, then Crossfit is perfect for you.
If you want to get a handle on the CrossFit system
before venturing out to a group class, CrossFit videos
are available online, and the exercises can easily be
done at home. All you’ll need is hand weights, a jump
rope, kettle bells, a yoga mat and a stretch band.
Personally, I prefer to go to a Crossfit class. I think
the group setting pushes me much further than trying to do the exercises at home, and there is a trained
professional helping to make sure you are performing
all the exercises properly, which can help the exercise
novice avoid workout-related injuries. Additionally, I
don’t have to worry about buying any extra equipment
because the classes have it all there for you.
My typical Crossfit workout attire, is a fitted t-shirt
and running capris. I would not recommend any
baggy clothing, because of the various movements you
have to perform.
When I leave a Crossfit class my mind and body feel
great. Everyone should give this amazing workout a
try!
Let’s
HIIT it
By CJ Woodruff, PFTA Schools
Every time I walk into the gym, I see the same
thing. Some people walking a steady pace on the
treadmill, others lifting weights, all with the look
of complete and utter boredom on their face. It’s no
wonder most people consider working out to be a bit
on the boring side. Honestly, is there anyone who actually enjoys running on a treadmill like a hamster on
a wheel? Where is the energy? Where is the passion?
Where is the intensity?
Enter: High Intensity Interval Training (HIIT). A
new training method using short interval workouts,
which takes your hour at the gym down to just 15
to 20 minutes of exercise a day. So where does the
“intensity” come in? While your workout may only
last 20 minutes, HIIT requires maximum effort, with
minimal rest time. That means, from start to finish,
you are kicking your own butt. Doesn’t sound all that
appealing, but the results are undeniable.
Our bodies are fascinating machines, constantly
changing to suit our lifestyle and environment. HIIT’s
high-intensity cardio can increase your metabolic
rate, making sure you keep burning calories even after
you’ve left the gym. Trading in your hour-long workout routine for HIIT can be a saving grace for anyone
whose fitness regimen is starting to take it’s toll on
their joints. In addition to that, according to a study
done by the Department of Kinesiology at McMaster University, because HIIT is short, yet intense, the
exercises insulate your heart, strengthening the function of not only your heart, but your blood vessels as
well. That’s why many doctors actually recommend
HIIT to their cardiac patients.
Nearly anyone can partake in HIIT. A good rule
of thumb is that if a person can exercise for at least
20-30 minutes at 70-85% of their estimated maximum
heart rate, without exhausting themselves or having
problems, they should be good to go. If you are suffering any health conditions you should consult your
doctor beforehand.
I would be remiss if I didn’t tell you the one major
downside to HIIT. Unfortunately, the availability of a
workout that will give you more benefits in a shorter
about of time has rendered the age old “I just don’t
have the time to work out” excuse completely useless.
Sorry, folks, you’ll just have to think of something a
bit more convincing. Now get out there and HIIT it!
12
E
Fit 360°
Fit 360°
PRIMAL
B
- The Paleo Diet brings fitness fanatics back to The Stone Age
Graphic by Kat Goins
By now, I’m sure most Naturally Fit readers have heard of the Paleolithic Diet,
the nutrition plan based on the eating habits of cavemen. And I’d venture to
guess that just as many of you are utterly confused as to what it actually means.
As a trainer, I hear those confusions all the time: “Paleo, it’s basically Atkins,
right?” Or, “It’s all meat and roots.” The fact of the matter is, Paleo may be
the simplest diet you’ve ever encountered, even if it does come wrapped
in its own enigma.
The Paleo Diet is modeled after the daily diet of early man; concentrating on animal proteins, vegetables and roots, and excluding
dairy, grains, and legumes. Like all species, we evolved to thrive
within a very specific ecological niche. Our bodies were built
to withstand rigorous daily physical demands; fueled by the
consumption of animal proteins, vegetables, nuts, seeds and
fruit. These were not choices driven by morality, but simply
choices of availability and survival.
And it turns out that it’s not what our ancestors did
eat that makes the Paleo approach unique, it’s what
they didn’t eat. Many of the “staple” foods we now
consume have only been eaten for the past 10,000
years or so, and were rarely – if ever – eaten
during the preceding 200,000 to seven million
years we’ve roamed the planet.
Now you may be saying, “No grains or
legumes? Aren’t those the foundation of
the USDA food pyramid?” Well, yes,
indeed they are. Which then begs the
question, are the dietary recommendations prescribed by the food
pyramid in any way legitimate?
APPETITE
Fit 360°
By Keith Norris, EFFICIENT EXERCISE
Those of us who adhere to the Paleo diet would answer in an unrepentant and
resounding “no”. And we have a plethora of empirical findings and evidence-based
science to back this contention. Just look around; a full 68% of the US population is now overweight or obese. And that number shows no sign of abating.
Endurance is greatly enhanced by maintaining the body as a fat-burning
V-8 engine, rather than a sugar-burning sewing machine. Once this enzymatic shift is made, “bonking” or “hitting the wall”, is a thing of the past.
Performance nutrition is all about maximizing nutrient density per
calorie ingested, and no diet exceeds in providing that all-important
ratio like Paleo.
As an added bonus, once the body has become super-sensitized
to the hormones insulin and leptin, these hormones can be purposely manipulated for desired performance outcomes.
For example, producing a high insulin spike in an otherwise low insulin environment has a dramatic effect on the
shuttling of nutrients into hungry muscle cells – exactly
what’s called for in post-workout recovery and for
muscle gain.
So whether you’re looking to simply be fit, trim
and healthy -- or seeking that all-important performance edge -- Paleo is for you. Begin with the
basic grain, legume and dairy-free template,
then tweak and tinker from there as your
goals and desires dictate. Refuse to be a zoo
animal, destined to a life of mere survival.
Claim your birthright of optimal living,
and begin that process by nourishing
yourself with the foods you were
designed to eat.
Dieting isn’t a death sentence.
Here are a few Paleo-friendly
comfort foods to get you through
those hunger pangs
Meatza
Recipe adapted from paleOMG.com
6 SERVINGS
Is there anything better than a fresh,
hot slice of pizza? We can answer that for you; no, absolutely not, not even a little bit. Going grain-free can be a
pain, consider this recipe a peace offering from the Paleo
gods. Layers of delicious seasoned beef and pork, a thin
layer of traditional pizza sauce, and just enough vegYou’ll never miss the feeling of sharing etables to make you feel ok about eating something that
4 SERVINGS
replaces bread with meat.
a hearty pasta dish with friends and
family with this delicious, Paleo-friendly meal. Fresh,
wild-caught salmon is enhanced with traditional Italian 1 lb ground beef
1 lb ground pork
flavors, and just a touch of dill, on a bed of fiber-rich
2 eggs
spaghetti squash. A taste of Italy, no matter what your
2-3 cups no sugar added marinara
diet may be.
1 container sliced mushrooms
1 lb wild-caught salmon
1 red pepper, chopped
2 Tbsp. extra virgin olive oil
1/2 onion, roughly sliced
½ 1 fresh lemon
6 garlic cloves, minced
1 tsp. dill
1 tsp. garlic powder
dash of ground pepper
1 tsp. onion powder
2 basil leaves
2 tsp. oregano
1 tsp. oregano
1 tsp. thyme
1 medium spaghetti squash
2 tsp. rosemary
salt and pepper, to taste
Preheat oven to 425 degrees
fresh basil, for garnish
Cut spaghetti squash in half and clean out seeds
with a spoon.
Preheat oven to 350 degrees
Put squash in a glass baking dish filled with 1 inch
In a large mixing bowl, combine beef, pork, and
of water, flesh side down. Cook for 40 minutes.
eggs. Mix well. Add in garlic and onion powder,
After letting squash cool for 10 minutes, use a fork
oregano, thyme, rosemary, salt, and pepper. Mix until
and scrap out the meat of the squash until the strands
fully incorporated.
resemble spaghetti.
In a 9x11 glass baking dish, press down meat mixIn a large bowl, mix in 1 Tbsp. of the olive oil and
ture, making sure it is evenly spread, until the bottom
oregano with the squash.
is entirely covered, coming up the edges slightly.
Rub 1 Tbsp. of the oil on the flesh of the salmon and
Bake for 15 minutes.
sprinkle on the pepper and dill. Next, squeeze the juice
Remove your Meatza base from the oven, and top
of half a lemon over the flesh and press on your basil
with marinara sauce, minced garlic and vegetables.
leaves.
Retun to the oven for another 5 minutes.
Put the salmon skin side up in a glass baking dish
If your vegetables are not cooked, turn on your
and bake for 20 minutes.
broiler and return the meatza to the oven for another
Serve with the spaghetti squash on the side.
5-7 minutes.
Italian Baked Salmon
with Spaghetti Squash
Images courtesy of ShutterStock
FIT NUTRITION
Barbecue Pulled Pork
In Texas, it’s almost a mortal sin to
refuse barbeque. Just because Paleo
may take barbeque juggernauts like Franklin Barbeque
and Stubb’s Bar-B-Q off the menu, doesn’t mean you
can’t indulge in some good ol’ fashioned Texas barbeque
from the comfort of your own home.
8 SERVINGS
For the sauce:
1 6oz can organic tomato paste
1 ½ cups of low sodium beef stock
3 cloves garlic, minced
½ onion, grated
2 Tbsp. dijon mustard
2 Tbsp. apple cider vinegar
1 Tbsp. cococut oil
2 Tbsp. chili powder
2 Tbsp. honey
1 tsp. salt
For the meat:
4 Tbsp. salt
4 Tbsp. smoked paprika
2 Tbsp. pepper
2 Tbsp. garlic powder
2 tsp. onion powder
1 tsp. ground celery seed
1 tsp. dried oregano
1 tsp. chili powder
4 lbs. pork shoulder
6 whole cloves
2 red onions, sliced thin
2 cups of water
DO AHEAD Make your barbeque sauce a few days
before you plan on making this dish, it will give the flavors time to mingle, giving you the optimal barbeque
sauce.
In a saucepan over medium low, combine all ingredients. Let simmer for 30 minutes, occasionally stirring.
Once all ingredients have cooked through, and your
barbeque sauce is your preferred thickness, remove
from heat and let cool before pouring into a container.
In a small bowl, combine salt, paprika, pepper, garlic
powder, onion powder, celery seed, oregano, and chili
powder. Rub mixture all over pork shoulder and stud
with cloves.
Place in shoulder in large CrockPot. Cover with
onions and water, and set on low for 8-10 hours.
Remove pork from slow cooker, discard cloves, water
and any grease or fat.
When shoulder is cool enough to handle, use two
forks to shred completely. Return meat to CrockPot and
cover with barbeque sauce. Heat on low for 1-2 more
hours.
Southern
Fried Chicken
Adapted from PaleoComfortFoods.com
6 SERVINGS
Need we say more?
1 cup coconut oil
2 large eggs
1 cup almond flour
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. dried thyme
1 tsp. chili powder
2 pounds chicken (thighs, drums, breasts)
Preheat oven to 400 degree. Heat oil to 350 degrees in
a large frying pan.
Combine all dry ingredients in a bowl. In a separate
bowl, whisk the eggs. Rinse chicken and pat dry with a
paper towel. Using one hand for the dry mixture, and
the other for the wet, dip chicken in egg mixture, and
then dredge through the dry.
Place chicken in hot oil, being sure to brown both
sides, about 2 minutes each. Remove chicken and
place on drying rack once it’s done cooking.
After all of your chicken has been browned, spread
evenly on a sheet pan and bake for 10-15 minutes.
FIT NUTRITION
Supplement of the Month:
W
By Susan Thomas, Juice Plus+
When athletes try to juggle their career and family,
all while keeping up with their exercise regimen, it can
be easy to let healthy eating fall by the wayside. In our
fast paced world, where processed conveniences are the
mainstay, eating well is a challenge even for the average
American.
Less than 25% of American adults eat their recommended daily servings of fruits and vegetables. For
athletes and bodybuilders, the challenge of eating the
right number of calories, from the right sources, to
maximize training potential and lean muscle growth
is even greater. Not only is there a need to eat the food
that will fuel the body to meet training goals, but an
additional need for proper nutrition to protect the
body from injury and illness. Even the most consistent
and effective training and preparation can be derailed
by an injury or prolonged illness.
In the world of sports, talk about diet often focuses
on protein. Excellent sources of natural protein are
essential for building muscle; but equally important to
an athlete’s good health are the antioxidants that are
contained in fruits and vegetables. Antioxidants like
beta-carotene, lycopene, and vitamins C and E protect
cells from the damage caused by free radicals.
These antioxidants are found in fruits and vegetables, and are also present in whole food juice powders
like JuicePlus+. In addition to protecting the body
from free radicals, a study at the University of North
Carolina, Greensboro, showed that using JuicePlus+
also reduces oxidative stress resulting from resistance
exercise, such as strength training.
There is no substitution for eating a wide variety of
fruits and vegetables. Multivitamins are often poorly
absorbed by the body and not derived from a food
source. JuicePlus+ is not a multivitamin. It contains a
much wider variety of naturally occurring vitamins,
phytonutrients (plant nutrients), antioxidants and nutrients than traditional vitamin supplements.
For example, an apple contains over 10,000 phytonutrients, while a typical multivitamin contains around
26 vitamins. Since Juice Plus+ is a whole food based
product, it provides the thousands of nutrients found
in a variety of fruits, vegetables, and grains.
Good nutrition takes time and planning. JuicePlus+ has been clinically proven to help bridge the gap
between the 7 to 13 servings of fruits and vegetables
a day recommended by the USDA. Certified by NSF,
an independent nonprofit committed to protecting
consumer well being, Juice Plus+ is used by everyday
individuals committed to good health, as well as elite
athletes competing on Olympic teams.
While making your plan for healthy living and
athletic prowess, remember to build your foundation
on good nutrition. Eating well is only one part of the
formula, but in the pursuit of excellence, it is essential
to success.
Want to Take It to the Next Level?
Make Sure Your Body is Ready Inside and Out!
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GROW
GOOD
HEALTH!
1 ESSENTIAL FOR FAT LOSS
Research has shown that those who are properly hydrated burn more
fat efficiently, compared to those who do not drink enough water. This
is because your kidney cannot function at its best when your body is
not properly hydrated. As a result, the body metabolizes less fat as
more are stored in the body, which will halt your weight loss progress.
22
DRINK MORE, RETAIN LESS
This might not sound like it makes sense at first, but you need
to understand that your body has a great mechanism for survival
where it adapts and adjusts to various conditions. When your body
does not get enough water, it will store every drop that you drink
in organs, under the skin, cells and muscles as a survival mechanism to counter the threat of the body not getting enough water.
Image courtesy of Shutterstock
3 PROTECTS YOUR BODY
Water has an important role of keeping your tissues hydrated. This includes
sensitive areas on your skin such as your mouth, nose and eyes. Drinking
enough water everyday helps to maintain the optimum moisture of your tissues
in areas such as your skin, brain, and bones. Water also acts as a cushion for your
spinal cord, and it lubricates and supports your joints and connective tissues. In
addition to that, drinking eight glasses of water a day can decrease your risk of
cancer.
4 PREVENTS DEHYDRATION
Well, duh. Of course water keeps you hydrated, it’s water. It may be
common knowledge that water keeps you hydrated, but dehydration
is no joke. Your body loses water when you sweat, urinate, even when
you breathe. So it’s important to pay attention to how much water
you’re drinking every day, especially if you live an active lifestyle.Look
out for the symptoms; dizziness, dry mouth, fatigue, excessive thirst,
headaches, and muscle weakness are all signs of dehydration.
Pus
hin
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ust
in
Overth
By Tela Mange, SPECIAL OLYMPICS TEXAS
eEd g
e
G
FIT FOUNDATION
Get your adrenaline pumping
and unleash your inner super hero on
Saturday, October 27, by rappelling
17 stories down the side of the Hyatt
Regency Austin. No experience is
required, professional team will assist
all rappellers who will go Over the
Edge.
Even better, your thrill-seeking
isn’t selfish. Money raised at the
event goes directly to year-round
sports training and athletic competition for more than 44,000 Special
Olympics athletes in Texas.
Participants must raise at least $1,000,
be at least 18 years old and weigh between 110
and 300 pounds. Every friend, family or co-worker
who donates $50 to help send a participant Over the
Edge will be entered for a chance to win two round-trip
Business First Class tickets on United Airlines, valued at
$4,500 each.
Special Olympics Texas’ Over the Edge event is a great teambuilding experience for businesses, especially those with locations
in Houston, Dallas and San Antonio, additional locations for the
event. If you don’t want to rappel yourself, you can always raise
funds to “toss your boss” or someone else Over the Edge.
“This is our third year for the Over the Edge event, and this year
promises to be the best ever,” said Margaret Larsen, president and
CEO of Special Olympics Texas. “Each year, we’ve had participants
who raised enough money to rappel in each Texas city where we had an event. I
can’t wait to see how many people join us this year in all four cities. Last year, we
even had two Special Olympics athletes who raised enough money to rappel in each
of the cities,” Larsen said.
About Special Olympics Texas
Special Olympics Texas (SOTX) is a privately funded, non-profit organization, that changes lives
through the power of sport by encouraging and empowering people with intellectual disabilities, promoting acceptance for all, and fostering communities of understanding and respect.
SOTX provides continuing opportunities for more than 44,000 children and adults with intellectual
disabilities throughout the Lone Star State to realize their potential, develop physical fitness, demonstrate courage and experience joy and friendship.
To learn more, visit www.sotx.org
or call 800.876.5646
It’s no secret that the Lone Star State isn’t widely regarded as a
healthy place. Think of Texas, and you’re likely to conjure images
of good ol’ boys in ten-gallon hats, their chubby fingers in a death
grip around a 55 oz Coke.
Austin has always been the oddball of the Texas family. We’re a
fairly liberal city, nestled safely in the largest red state in America.
An indie music Mecca, in the middle of cowboy country. And while
the Gallup-Healthways Well-Being Index just named the McAllenEdinburg-Mission area the fattest in the nation, Austin continues to
be ranked as one of the fittest cities in America year after year.
So how do you stay focused on your health, when you live at
ground-zero of the obesity epidemic? We’ve gathered some of the
fittest people in Austin to explain, in their own words, why they’ve
made the choice to stay fit, for life.
FIT FOR LIFE
M
NATURALLY FIT
28
Photos by John Conroy and Norberto Torriente
CHARLES FULLER IS
y father has always inspired me.
He managed to raise a family of four children by
himself and taught us that hard work and dedication
would help us reach our goals. He also taught us that
there are no shortcuts, and that we can use the power
of our mind and body to achieve our dreams. Following these basic principles, I managed to graduate from
college and become a professional drug-free bodybuilder.
I grew up a skinny kid, graduating high school at a
whopping 138 lbs. When I was a kid, I wanted arms
like my father. So I would sneak into the garage to use
his weight set. For years I continued to lift on and
off at the gym. I slowly gained weight, but didn’t get
serious until I graduated from college. It was around
that time that I saw a flyer in the gym announcing an
up-and-coming drug-free fitness show, which turned
out to be the 2004 Texas Shredder Classic.
My jaw dropped to the floor when I saw the amazing
drug-free athletes hit the stage. I couldn’t believe that
the contestants had achieved their physique without
the aid of steroids. It was then that I decided that I
wanted to step on stage myself. I trained and prepared
a year for my first experience wearing a speedo. That
moment arrived, and I ended up winning the Novice
Overall title at the 2005 Alamo Showdown. Cards on
the table, I slept next to my trophy that night.
My next step was my shot at a pro card, which
would officially make me a professional bodybuilder,
allowing me to compete in fitness shows with cash
prizes. So I took another year off to prepare. In 2006, I
won my class and the Overall Title earning my WNBF
Pro Card, proving that with hard work and dedication,
no dream is unobtainable – even if you’re a scrawny
kid with dreams of becoming an Adonis.
I’m proud that I have developed my physique naturally, and cannot express how much hard work and
dedication can pay off. If you’re an aspiring bodybuilder, remember, you get what you pay for. Eat clean,
train hard, and be consistent to reach your goals. After
each show, I sit down and look at my competition
pictures. I pick out my weakness, and come up with a
plan to make improvements; 90% of the time the plan
includes time and patience. I told myself that I will
continue the naturally fit lifestyle just as long as it is
fun. So I don’t plan on stopping anytime soon.
FIT FOR LIFE
SARAH NIELSEN IS
NATURALLY FIT
P
eople often ask me, “Why do you choose to be
physically fit?” I like to answer back, “Why not?” Not
only does exercise stimulate my beta endorphins, reduce the risk of cardiovascular disease and manage my
stress levels, but it makes me feel and look great.
I have always been an active person. Growing up
on a farm in Iowa, my family and I were busy working
every day. I played all sports in high school and continued to play at the collegiate level. When my college
career ended, I moved to one of the fittest cities in the
United States, Austin, TX.
When I moved here, I got involved with leagues
that offered a variety of sports such as football, basketball, softball, and volleyball. I joined a gym where
I could work out any time of the day. Plus, with all of
the bikers and runners in Austin, I was inspired to try
triathlons.
I thought I would never complete anything like a
triathlon before, but now I can’t imagine stopping.
Sometimes tri training can become monotonous, but I
can always switch it up and find other sports and recreational activities to do. One piece of advice I like to
give people is to have a variety of workouts and sports
to play to keep motivated.
Not only do I work out for my own health, but for
my career. I am an Athletic Coordinator in Round
Rock Independent School District, health teacher, and
I also coach volleyball, basketball, and track. It is part
of my job to be a healthy role model for my students.
Seeing me in good shape, eating healthy, and expressing my knowledge on the subject matter, inspires my
students and impacts their lives to choose a healthy
lifestyle.
In fact, I am in charge of a new program called Coordinated Approach to Children’s Health. The program
teaches students how to get exercise, eat healthy, and
drink water. It is amazing how being healthy turns into
a contagious virus and drives people to lose weight, eat
right, and feel better about themselves.
Modeling is my other career; I have done a variety
of fashion shows and promotions. Being fit comes in
handy, because you never know what types of clothes
you are going to have to fit in for shows and promotions. Being fit helps designers with different sizes
and styles, and it feels great to walk the catwalk with
confidence knowing you look good.
So there you have it. Why not be physically fit? It
causes nothing but positive benefits. Find something
you enjoy doing and make it a lifestyle. What do you
have to lose? I guarantee you will live a longer, healthier, happier life.
FIT FOR LIFE
ship with food.
During college I gained around 30 pounds, despite
continuing to run and lift weights. When I was feeling anxious, happy, sad, angry, I turned to food for
comfort. A binge would be followed by a crash diet;
I remember days that I only allowed myself to eat a
banana. The cycle of binge eating and crash dieting
continued throughout my college years, and at that
time, I thought the only way to lose weight was to
starve myself. Always looking for the quick fix, I was
eager to try every new diet out there; because of that,
I’ve learned that fitness is a journey – not a destination.
After college, I was determined to make a major life
change, and needed a change in scenery. This was my
opportunity to be consistent in my fitness and eating
habits and make a new start. After getting my degree
in respiratory therapy, I left Iowa and accepted a job
as a Respiratory Therapist at Seton Medical Center
here in Austin. I knew that this was my opportunity
to not only succeed in my career, but to also lose the
30 pounds I gained in college and develop a healthy
relationship with food.
BEFORE I knew that I needed to be around like minded
people in a positive atmosphere, and began attending
boot camp classes and educating myself about nutrition. Right off the bat, I learned that to lose weight, you
actually have to eat and pay attention to the quality
of food you are eating. Not only did I fall in love with
boot camp, but I also fell in love with the boot camp
coach, and we have been inseparable ever since. We got
married in November of 2011.
My husband, Tim, helped me understand proper
nutrition and how to eat in order to lose weight and be
fit and healthy. I traded in “healthy” packaged foods
and processed frozen dinners for real clean eating. In
order to be successful, education and knowledge
are key. After all, proper nutrition is responsible for
80% of your physique and fitness results
I love motivating others around me to live a fit
lifestyle. I believe that the key is to find balance
between exercise and nutrition. It is a lifestyle change,
not a quick fix. Every time I leave the gym I feel strong
y passion for fitness began early, and runs
and accomplished. That is something I am never willdeep. I had a very active childhood, and excelled in
ing to give up. For the first time in my life I can say
high school sports such as track, cross country, cheerI have finally found that balance and have never felt
leading and weightlifting. I always felt that working
more comfortable in my own skin.
out and wanting to be fit was just part of my DNA.
Although working out has always come naturally for
me, my journey to fitness hasn’t been an easy one. The
greatest obstacle I’ve had to overcome is my relation-
KRISTINA KADERLI IS
M
NATURALLY FIT
I
CORY SPEED IS
NATURALLY FIT
FIT FOR LIFE
often find it difficult to write about myself. Not
because I neglect to reflect upon who I am and how
I got here, on the contrary, I am eager to learn more
about myself, others, and the world around me, and
to share my experiences and insights. I find it difficult
because I constantly evaluate, reconsider, discard, and
embrace my own and others’ ideas in a feverish attempt to evolve into a better version of myself. With
everything I do, I always ask myself, “How can I do it
better?”
About a year ago I decided to transform my body
and lifestyle into a more accurate depiction of the way
I wanted to be and how I wanted to be viewed, and
then I took action.
Everyone wants to be fit, and the reasons why are
obvious. It’s healthy, attractive, and makes you feel
good about yourself. For the first time in my life, I
became determined to reach an ambitious goal, no
matter how long it took or how difficult the path.
I am a natural athlete with good instincts and playing most sports comes easy to me. And like many
people who have innate gifts, I coasted by on ability
alone for most of my playing career.
I played soccer in college on a substantial scholarship and became an All-American goalkeeper, but if I
have one massive regret in my life, it is the fact that I
did not work hard enough. I never put forth a consistent effort and hard work was often followed by lapses
and excuses.
When I was a teenager, my club soccer coach used
to always say, “You get what you give.” While that may
not apply to all aspects of life, fitness is one of the few
things in life where the amount of effort you put in is
proportionate to the results. That, more than anything
else, is what I love about being fit. The only obstacle to
overcome was myself.
About a year ago, I made the decision to join Synergy Fitness Boot Camp in Austin, owned and operated by Tim Kaderli. Tim is on the short list of the
most influential people in my life. I credit much of not
only my success, but who I am as an individual, to his
influence. He helped me confirm what I have always
believed to be true. We’re all capable of greatness; we
just need a little help and guidance getting there.
FIT FOR LIFE
T
NATURALLY FIT
EMILY TALLEY IS
hough I was a very active kid through middle
school, I didn’t equate fitness with general health
and well-being. So, when I hit high school in 2003, I
dumped the sports and started on a path that was less
than healthy. I ate poorly, didn’t exercise and dabbled
in a few things I’d rather not mention. In just four
short years, I realized just how far I’d fallen. I had put
on 40 pounds, picked up a pack-a-day smoking habit,
and the consequence? I felt absolutely terrible.
I decided to return to college after a three-year
hiatus. This decision began a change for the better. I
decided it was time to get serious about my health.
The only problem being that not only did I have no
clue about nutrition, I had barely ever set foot in a
gym. My father always said, “If you ever want to learn
how to do something, get a magazine subscription.” So
I decided to take his advice, and got a subscription to
Oxygen magazine, which piqued my interest in nutrition and kept me busy in the gym.
I realized that feeling strong and healthy included a
balance of nutrition and fitness, which also led me to
major in health promotion at UT Austin. Pretty soon,
I had revamped my kitchen, lost some weight, gained
some strength and built a little confidence.
Then, after about three years of gym workouts,
I was looking for something new. I literally walked
across the street, and found a CrossFit gym, and my
life was forever changed. I learned that CrossFit fit my
new direction -- the sport of fitness. I fell in love with
that idea right away, and the amazing community that
Woodward CrossFit offered was a bonus. So much
so, that I became the head coach for the Woodward
CrossFit Women’s Class, as well as their in-house Nutritional Consultant.
Through this journey towards health and fitness,
I realized that being fit is about so much more than
muscles and abs. Though not always an easy road to
follow, after working hard to make it a habit, I can’t
imagine any other way of life. Now, I spend everyday
teaching, coaching and mentoring others who are
ready to make positive lifestyle changes through nutrition and CrossFit. Sharing with them my enthusiasm
for health and fitness is my passion. I am blessed to be
able to do what I love everyday and call that my job!
L
BRETT HICKEY IS
FIT FOR LIFE
iving fit means there isn’t an off-season. It’s not
a hobby you pick up when it’s about to be pool season, or when you want to make a good impression at
a reunion. In order to truly live fit, you have to adopt
fitness as a lifestyle; fully embracing the struggle to
stay motivated during workouts and pushing personal
limits on a daily basis. Living fit has allowed me to
pursue my passion for wakeboarding while providing
an opportunity to challenge myself both physically
and mentally.
Fitness has been crucial to keeping myself healthy
on the water and has allowed me to continually learn
new tricks. Injury prevention is the key to longevity in any sport. In wakeboarding, knee and shoulder
problems are common. My original mentality was that
weight training would build up the muscle around
my joints and keep me from getting hurt. As I began
to progress with weights, I quickly realized that the
stronger I became in the gym, the easier it was to pull
myself around in the air. I started training hard when
I discovered that fitness gains directly translated into
landing new tricks, and I began to progress quickly
with wakeboarding.
The most important tool for living fit is the mind.
It takes focus and determination to push through a
grueling workout and success is difficult without the
right mindset. The challenge to squeeze out those last
reps is all mental, and it makes the difference between
changing your physique or staying the same. The ability to train your mind on a regular basis is invaluable
for everyday life, and the mental strength you build in
the gym gives you the confidence to handle yourself
in the real world. Psyching yourself up for a proposal
at work is nothing compared to staring at a barbell
loaded with plates, knowing that you are about to push
a weight you have never attempted before.
When fitness is part of your everyday life, it makes
the activities you love more enjoyable all while
strengthening the body and the mind. The principles
learned through living fit reinforce the fact that there
is no limit to what you can achieve. The best investment you can make is in your own personal health
and it is addicting to know that there is always room
for improvement.
NATURALLY FIT
THE DOCTOR IS IN
6
+
Traits of
Happy People
You might think it’s Pollyanna-ish to “think positive.” You may question the reality of those individuals who
can squeeze every droplet of sweet nectar from the orange of life, make lemonade out of lemons or live with the
‘glass half full’. However, what do you notice about the individuals who live this way? I’ve taken some time to
observe the people in my life who exemplify this prodigious approach to living, and here is what I’ve found:
1
2
3
They don’t view setbacks
as failures, but lessons
They laugh.
Often, and easily.
4
5
6
They’re constantly looking
for ways to evolve
They’re resilient
They believe in themselves
They’re appreciate what they
have, while always looking for
something better
About Kori Propst
Kori Propst holds a BS in exercise physiology and is a licensed clinical
mental health counselor. She’s currently pursuing her PhD in Behavioral
Medicine & health psychology.
She is a WNBF Professional Bodybuilder, Figure, and Fit Body competitor, ISSN Sports Nutritionist, personal trainer, and lifestyle and weight
management consultant.
As the Wellness Director for Perfect Peaking and The Diet Doc, she
manages the general population weight loss consulting program and created the Mental Edge Program to aid individuals in developing personalized strategies for optimal performance in their lives and in competition.
kori@thedietdoc.com
@KoriPropst
www.peakofmind.wordpress.com
www.perfectpeaking.com
e
happy. You ar
Kori, I am so
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“
”
“
Kori, I am gaining so much
knowledge... awesome is not the
word to describe this process.
This is exactly - and more - what I
was needing. "Knowledge for Life".
I think this is a fantastic program.....
I can't believe I see the results in
such a short time. You are a saint!
”
“
I look so forward to our sessions,
Kori. You have no idea what impact
your words have. I respect and
admire you more than I can express
in an email. Thank you. I'm so
blessed to know you; you have
enriched my life in so many ways.
You have pushed me to limits I
didn't know I had!
”
THE DOCTOR IS IN
+
Keeping Positive
in a Cynical World
T
-Adopting a positive outlook can change your life, without changing you into a Pollyanna.
By Kori Propst, THE DIET DOC
“That’s life!” Such a common phrase, such a deeply
bitter connotation. Honestly, have you ever heard that
phrase following a happy announcement? “I just got a
promotion! That’s life!” or “Today we welcomed a new
addition to our family. Hey, that’s life!” Barring a few
uses by individuals lacking a firm grasp on the English
language, I’m guessing no.
No one expects life to be a cake walk, but a negative outlook can make living a lot more difficult. Those
who operate with a discouraged, mindset and who
habitually identify everything that is wrong don’t typically express much happiness and drive. Whether you
are working toward weight loss, paying off your debt,
searching for your future mate, or becoming comfortable with the idea of being single, listen up.
“
scrounging for the smallest nugget of hope?”
It’s as if they are scanning their environments for
the slightest piece of evidence that life sucks. They
break a nail, and it’s, “See! I told you that I’m having a
bad day!” Their child spills the milk and all hell breaks
loose. “When am I ever going to get a break?” Are you
kidding me?
Life is constantly providing us with rich opportunities to learn more about ourselves and develop into
the people we want to be. If you’re reading this article
and you’re actively dieting, ask yourself how adopting
some of these traits might aid in your quest for greater
health. If you are finding yourself falling into negativity, start monitoring your automatic reactions and
thoughts. Practice countering each negative thought
No one expects life to be a cake walk, but a negative
outlook can make living a lot more difficult...
This weekend, I was in a frenzy to cross off the tasks
on my to-do list. I was so inspired by the anxiety I was
feeling, that I stopped what I was doing and wrote an
entire piece on goal setting, the meaning of life, how we
can get in our own way, and the rules we find ourselves
living by.
As I was writing, digging through articles I’d saved
recently, and scanning the recesses of my brain for
the tid-bits I knew would resonate with my readers,
I thought, “Why the heck do so many people live in
a way that has them fighting, clawing, and seemingly
36
with five positive ones. A magic number? Perhaps.
Relationship studies demonstrate that one negative
interaction cancels out every positive and that the 5:1
ratio is ‘just okay.’ If you really want to operate in positive sentiment override, aim for 20:1.
Interestingly, the features listed mimic what research
has shown to be the most prominent qualities that give
meaning to life- purpose, values, efficacy, and selfworth. Hmm, there must be something to this positive
psychology movement.
THE DOCTOR IS IN
The
ULTIMATE
+
Peak Series
By Dr. Joe Klemczewski
The key word in keeping
yourself in top physical form
is manage, not magic.
Stop searching for a playbook
to follow and start understanding that there are key
processes occurring in your
body that have to be recognized and guided. I isolate
and pair the variables in the
following way:
1) Carbohydrates and water
2) Protein and fat
3) Training and cardio
4) Sodium and other minerals
These interdependent processes are best considered
alone for their individual impact on your appearance but
also together since altering
one will affect the others.
Photo by Jordan Chabinsky
THE DOCTOR IS IN
+
Part I: Carbohydrates and Water
- Dr. Klemczewski teaches you how to get competition-ready, without risking your health.
behind this outdated method
is that depleting your body
Joe Klemczewski, PhD is a former World Cup
of hydration will get rid of
Champion and drug-free pro bodybuilder who
the water between your skin
helps bodybuilders, figure competitors, and
and muscles, letting the
weekend warriors achieve their best condition
increased amount of carbs
through his unique online “Perfect Peaking”
you’re consuming swell your
program.
muscles. So in the end, you
have tighter skin and bigger
TheDietDoc.com
muscles.
Consider any other workout, any other time of the
year. Would you agree that it’s important for recovery
Carbs and water have the greatest impact on how
and anabolism/anti-catabolism to consume some carbs
tight you will be, after all, muscle tissue is 65 to 75%
post-training? Of course.
water. Hydration is what allows a muscle to be full,
So, during the most critical week of your preparahard, and to function properly. Dropping water, even
tions, you would go days without consuming carbs,
moderately, will instantly cause the muscle to appear
while training yourself into the ground? Words like
smaller and will decrease density. I often use the anal- idiocy come to mind!
ogy of a balloon. What does is look like with more
When the decades-old theory of carb depletion and
air and with less air? More air (water) equals tighter
supercompensation were proposed for runners, catab“skin” and a fuller look. Less equals a soft, saggy,
olism wasn’t a variable to be considered. Worse yet is
thick-skinned look.
the fact that you can increase insulin sensitivity—part
Each muscle is constrained by a fascial sheath and
of the reason supercompensation can occur—but this
the separation between one muscle and another is
makes you spill over more easily. Cutting starch out
drastically changed with the hydration level of the
for three days, training every body part in three days,
muscle. As the muscle gets flatter and smaller due
with no glycogen replacement? Sounds like a perfect
to dehydration, there is less muscle volume to push
recipe to slow down your metabolism, lose some lean
out and stretch against the fascia. The skin sags back
body mass fullness, and prepare your body for spill
against the now-smaller muscle group, the separation
over.
grows shallower, and you look far less crisp.
But, is it worth it to get the supercompensation? A
So, how do you keep water in the muscle without
laughable question, but I’ll explain. Your body uses
having so much that it spills out between the muscle
calories and carbs every minute of every day. If you
and skin? Carbs control the direction of water like the get any benefit from storing more glycogen than you
Hoover Dam. Most mistakenly give that respect to
normally would after bringing carbs back into your
sodium and potassium, but they’re more like the small diet, within a couple of days your body has trickled
oars of a kayak channeling water, compared to the
back to normal, baseline storage levels. Supercompenmassive affect carb intake has.
sation doesn’t linger for days, unless you keep consuming carbs at that level, guaranteeing spill over. One
When trying to look like your best, most ripped self more nail for the coffin of routine depletion tactics.
in the week leading up to a competition, it’s common
The second reason you look filmy from overcarbing is
practice to cut carbs and increase your water intake.
that you are converting some glucose to new fat with
Then, once the competition grows closer, to increase
the carb repletion. Even when your body is starved
your carbohydrate intake and decrease your water.
for glycogen, if you consume more than your body can
This process is called supercompensation, and the idea
C
THE DOCTOR IS IN
+
Seeing is believing. Mickey Winzeler shows off his results after using Dr. Klemczewski’s methods
assimilate at that meal, you will convert some of those
carbs/calories to fat. At the same time you are packing glucose in your liver and muscle, your liver is also
converting some to cholesterol to ultimately be stored
as fat, and body fat cells are taking in glucose and directly converting it to fatty acids. Are you with me yet?
There is no—not one—reason to deplete in an extreme
fashion and then overcompensate with a carb binge
that is justified as “supercompensation.”
There are ways to ensure plenty of muscle-filling,
separation-popping glycogen in the muscle tissue
without spill over. I’m advocating higher levels of carb
intake at the beginning week where the larger muscle
groups—like legs—are trained. As you move to midweek, I would typically start bringing carbs down to
make sure any excess carbohydrate has a chance to
be used. Carbs are still being consumed while workouts are occurring, creating glycogen turnover, but
there’s still a small net loss during this time. It allows
a chance for fine-tuning as you approach the pivotal
days leading up to the contest.
If someone is remaining full, weight isn’t dropping
too fast due to glycogen being reduced (and water
therefore being eliminated from the body), it may be
a good idea to level off carbs and coast into the show
ensuring hardness. This can be especially a good strategy for figure competitors who need tightness versus
fullness, depending on their body type. For those who
risk getting too flat—a fast metabolism—Thursday
may be the best day for a moderate carb reload. You
still have Friday to back off a little; almost 48 hours to
utilize those carbs. Sometimes a client still needs more
carbs after Thursday so Friday’s carbs can be increased
to the same levels or even higher without too much
risk.
Hopefully you can see why I said the peaking process is about management, not magic. The ability to
assess what’s happening in your body and creating the
best course of action, either corrective or proactive,
separates the boys from the men; the girls from the
amazons.
MMP
NATURALLY FIT
SUPERSHOW 2012
B
Before the popularization of bodybuilding, superhuman strength was relegated to a select group of
mutants, Vikings, and mushroom-loving plumbers
with a thing for princesses. Celebrate the reclamation
of robustness with a visit to the Naturally Fit Super
Show, a two-day, all-encompassing fitness event held
at the Round Rock ISD Performing Arts Center, July
20 and 21.
Fans of brawn, bulk, and visible circulatory systems
can sit back and watch contestants, ranging from
novices to professionals, compete for over $25,000 in
cash and prizes in our bodybuilding, bikini, and complete transformation categories. In addition to the old
stand-bys, the Naturally Fit Agency will be hosting a
fitness model search, with a modeling contract going
to the contestant that most personifies the “Naturally
Fit” way of life.
Stop by the Health and Fitness expo to learn about
and sample the newest products on the market to
keep you fit for life. Attendees will also be treated
to performances from Romeo Navarro’s BBoy City
Break Dancing Team, Ruby Rivera’s Texas Salsa
Congress Salsa Dance Team, Jennifer Becerra’s Fitness
Angels, China Smith’s Dance Afrique Dance Com-
pany and The University of Texas’ own Sigma Lambda
Beta Step Team.
More interested the body shop than hard bodies?
Feel free to drop off the fitness fanatic that dragged you
there and stop by the Classic to Exotic Cars and Bikes
show, open to the public at no cost.
The Naturally Fit Super Show summons the stellar physiques of natural bodybuilders, to prove that
professionally chiseled bodies can be obtained without
reliance on misused supplements. Dedicated to naturally augmented bodies, Naturally Fit mandates polygraph tests and urinalysis for its contestants, ensuring
that bulk has been amassed through countless hours
in the gym and not by furiously rubber-banding ham
hocks to biceps.
EVENT DETAILS
July 20th, 2012, Doors open at 3 pm
July 21st, 2012 Doors open at 10am
McNeil Performing Arts Center
5800 McNeil Drive
Austin, Texas 78729
www.naturallyfit.com
512
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72938459
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1
three
13
Bones in the human
body
(1/4 are in your feet!)
Heartbeats per day in the average adult
206
The number of supertankers your heart could
fill with the amount of
blood it pumps in one
lifetime
100,000
7
pounds. The miniscule weight of that big ol’ brain of yours
Quarts of air you breathe every
minute
4,000
600
Children take up smoking every day
Muscles in your body. If they all pulled in the same direction, you could lift 25 tons
45
Miles of nerves in
the human body

WE ARE - Naturally Fit

Transcription

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