Natural Muscle - June 2008

Natural Muscle June/July 2008
2 Natural Muscle June/July 2008 Natural Muscle June/July 2008

*When combined with increased exercise and a low calorie diet. Results are not typical. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
If youre truly hardcore and serious about adding slabs of thick, dense,
striated muscle, youve probably tried every supplement imaginable. If
youre also like most, youve been burned when it came to the current
crop of Nitric Oxide products on the market. Either they were proven
scams in university studies like A-AKG-NO2 or they didnt even include
the ingredients that were listed on the label evidenced recently by
two of the leading brands in our industry getting busted with bogus
ingredients! If youre searching for skin-tearing pumps and mind blow-
ing workouts, its time to step your game up with the NO Shotgun/
NO Synthesize stack. This stack contains super potent ingredients that
other companies couldnt use because of their lack of scientic sophis-
tication. NO Shotgun and NO Synthesize are the absolute best pre-and-
post workout supplements to ever be invented in VPXs state of the art
laboratories. Here are just a few revolutionary anabolic-boosting and
cell-swelling ingredients that youll nd in the next evolution of pre-
and-post workout products NO Shotgun and NO Synthesize:
1) COP Creatinol-O-Phosphate has been shown
to have a positive effect on anaerobic glycolysis. By increasing an-
aerobic glycolysis during your workout, youll have the nuts to crank-
out more sets and force out more muscle-blasting reps, bringing
you closer to that freaky muscularity youre after! Further COPis
highly resistant to conversion to creatinine and is far more effective
than creatine alkalyn in this regard. NO Shotgun and NO Synthesize
is the only pre-and-post work-out stack that contains Creatinol-O-
Phosphate. NO Shotgun and NO Synthesize have the anabolic agents
to both crank up intensity and send your muscles through hell and
back to become bigger, faster and stronger!
2) Di Sodium Creatine PhosphateTetrahy-
drate is the other kick ass creatine compound stacked with
COP and is another muscle maximizing compound of this potent
Double Barrell Stack! If you are serious about muscle-growth, you
need to make sure you bring it every time you hit the gym. Every
ball-busting rep of every set has to equal muscle growth and the only
way to make sure youre always kicking gluteus in the gym is to rely
on the full spectrum of anabolic ingredients in NO Shotgun and NO
Synthesize. The ingredients found in NO Shotgun and NO Synthesize
will help make sure youre crushing the weights during every session!
And growing before, during and after your workouts!
3) BPOV Bis Picolinato Oxo Vanadium is an
extremely potent insulin-mimicking agent. Every bodybuilder knows
that insulin is the most anabolic muscle-building hormone and for
any product to even be considered a hardcore muscle-builder it has
to include ingredients that increase insulin sensitivity. By forcing gly-
cogen and other nutrients into your muscles, insulin makes sure that
you remain in an anabolic state. NO Shotgun and NO Synthesize were
developed to promote massive increases in insulin without the use of
fat-inducing, high glycemic carbs! Look at the labels of the competi -
tion and compare. If theyre loaded with sugar theyre crap! Sugars
for candy, not for hardcore muscle-mass!
References:
1) Godfraind T, Saleh MM. Action of creatinol-O-phosphate on the contractil-
ity changes evoked by hypoxia and ischemia in rat isolated heart. Arzneimittelforshung.
1984;34(9):968-972
2) Medhi MZ, Pandey SK, Theberge JF, Srivastava AK. Insulin signal mimicry as a mecha-
nism for the insulin-like effects of vanadium. Cell Biochem Biophys. 2006;44(1):73-81
3) Stout JR, Cramer JT, Mielke M, OKroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days
of beta-alanine and creatine monohydrate supplementation on the physical working ca-
pacity at neuromuscular fatigue threshold. J Strength Cond Res. Nov 2006;20(4):928-931
4) Eckerson JM, Stout JR, Moore GA, et al. Effect of creatine phosphate supplementation on
anaerobic working capacity and body weight after two and six days of loading in men and
women. J Strength Cond Res. Nov 2005;19(4): 756-763
5) Van Loon LJ, Kruijshoop M, Verhagen H, Saris WH, Wagenmakers AJ. Ingestion of protein
hydrolysate and amino acid-carbohydrate mixtures increase post exercise plasma insulin
responses in men.J Pharm Pharmacol. Oct 2000;130(10): 2508-2513
6) Higashi Y, Yokogawa K, Takeuchi N, et al. Effect of gamma-butyrobetaine on fatty liver in
juvenile visceral steatosis mice. J Pharm Pharmacol. Apr 2001;53(4): 527-533
4) Beta-Alanine Ethyl Ester HCI is a hyper-per-
formance ingredient that delays muscular fatigue, making sure you
to squeeze in every single rep of every mass-infusing set ensuring
that the very last bers found deep within your muscles have been
attacked in your workout and are primed for maximum growth. Add-
in its ability to radically increase whole-body creatine retention and
there is no wonder why this ingredient is found in this ultimate mus-
cle-building, pre-and-post work-out Nitric Oxide stack!
5) PeptoPro Casein Protein Hydrolysatesare
absorbed rapidly into the body quickly beginning the growth cycle
post workout. After pounding your muscles set-after-set, its the post-
workout recovery that is going to give you the insane muscle-growth
youre after. PeptoPro helps stimulate the insulin receptors forcing
glycogen and the nutrients needed into the muscle for repair and
growth. NO Shotgun and NO Synthesize have been specically engi-
neered to maximize insulin sensitivity harnessing the power of this
anabolic hormone, all without the need of high glycemic carbs!
6) GBB - Gamma-Butyrobetaine is absorbed well within the body
while being transformed into L-carnitine. This is extremely valu-
able to the bodybuilder that is looking to keep within that anabolic,
muscle-building zone because L-carnitine has been shown to elevate
androgen receptor levels. Not only is this nitric-oxide stack going to
help you get insane skin stretching pumps in the gym, itll help make
sure you stay anabolic both before and after your workout.
While these ingredients are only a fraction of the best vascular-
inducing, muscle-building ingredients found in NO Shotgun and NO
Synthesize, once you experience the insane episodes of physical
intensity, sets that seem like they can go on forever, and muscular
pumps that are so powerful youll think your skin was ready to peel
away, youre going to wonder how you ever trained without this stack
before. For more information on these and other amazing VPX prod-
ucts, visit www.vpxsports.com or visit your local supplement shop
and demand the VPX NO Shotgun, NO Synthesize stack!
WORLDS ONLY BEFORE, DURING & AFTER WORKOUT STACK!
Natural Muscle 10-4-2007.indd 4-5 5/28/08 5:47:26 PM
Natural Muscle June/July 2008 Natural Muscle June/July 2008
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Willoughby D. S., &Wilborn C. Eight weeks of aromatase inhibition using the nutritional supplement Novedex XT: Effects on serumsteroid hormones, body composition, and clinical safety markers in young, eugonadal males. International Journal of Sports Nutrition
and Exercise Metabolism, 2007, 17, 92-108 2007 Human Kinetics, Inc. 1). Mendel, R., Ziegenfuss, T. and J. Hofheins. Effects of Acute SuperPump250 Administration and Resistance Exercise on DEXA-estimated Changes in Lean Mass: APilot Study, 2005. 2.) Ziegenfuss T.N.,
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R.W., and Hofheins J.E. Comparison of Purported Anabolic Supplements on Body Composition and Muscular Performance. Ohio Research Group. Wadsworth, Ohio 44281, USA. - Presented at the ISSN Convention in June 2006, Las Vegas, NV. (Neither the research
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Available at health and vitamin stores, gyms and select retailers around the world.
*When combined with increased exercise and a reduced calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Q: Why has my fat loss been almost nothing using the
top selling fat burners and only moderately decent even
when ephedrine/caffeine fat burners were legal? The bot-
tom line is that I want to see my abs fast.
A: Neither the caffeine/ephedrine stack nor todays other top
selling fat burners contain the super potent pharmaceutical grade
(Hydroxylated) 11-hydroxy Yohimbine and alpha-Yohimbine. These
potent fat loss agents target mid and lower body fat loss. Its a
scientic fact that the lower body and midsection contain dis-
proportionately high levels of tiny signaling centers called alpha
receptors. These nasty receptors create a metabolic fat burn-
ing hormone blockade that prevent fat-loss signals from reach-
ing problematic fat storing areas like the abdominal region. Even
with diet and exercise you can still have a tough time shredding ab-
dominal fat unless you address the alpha receptors at the bio-
chemical level. Meltdown deactivates these receptors to stimulate
site-specic fat loss in the abdominal area! This action is critical
because it increases blood ow to the fat cells causing stubborn fat
to be released into the bloodstreamallowing it to be burned. Yohim-
bine is one of the only substances that has this targeted fat burning
effect in the body. Together, Meltdowns new 11-hydroxy and alpha-
yohimbine substances work in concert to exert a fat-burning effect
for up to 8 hours! Imagine a supplement that burns fat fast for up to
8 hours MELTDOWN really is THAT powerful! Consequently, your
greatest chance of getting ripped abs is to incorporate the science
of Meltdown into your diet and exercise program.
Q: How long does it take for MELTDOWN to work?
A: You will notice MELTDOWNs effects immediately because
it comes in a pharmaceutically-inspired BIOLIQUID capsule. This
allows Meltdown to be absorbed within seconds and to continue to
burn fat for up to 8 hours! You may notice an overall thermogenic
effect in as little as 15 minutes after taking MELTDOWN. With pow-
erful fat loss catalysts like Methyl Synephrine, alpha-Methyl TTA,
and the active isomer known as R-beta-Methylphenylethylam-
ine, the skys the limit in regard to the speed and degree of fat loss
that you will experience on Meltdown!
Q: What about losing overall body fat fast?
A: The University Study results pictured in the graph indicate
that Meltdown boosts metabolic rate 350% higher than Ephed-
rine and 67% greater than the highly researched combination of
both and ephedrine caffeine! Until Meltdown proved to beat the
ephedrine/caffeine stack, the EC combo was considered the
greatest fat burning combination on Earth. Now the Daddy of
the Mac Daddies and newly crowned king of fat burners is Melt-
down. How fast can you lose body fat on Meltdown? Take a look
at Antoines pictures. He lost fat so fast that we had to take his
pictures off the internet because people didnt believe that a real
human being could lose fat that fast. I personally directed An-
toines before photo shoot and guarantee his results are 100%
authentic. Further, I developed Meltdown in VPXs state of the
art scientic laboratories with the most sophisticated fat loss
agents on the planet and the dedicated passion to make YOUR
personal fat loss dreams come true.
The graph shows you that just three MELT-
DOWN
capsules causes an increase in meta-

bolic rate 350% greater than Ephedrine and
67% greater than the powerful Ephedrine/
Caffeine combination! Scientists were amazed at
Meltdowns potency and you should be too because
Meltdown means massive metabolic increases to
burn calories and fat faster than any fat burner on the
planet. Meltdown is the urgent x for fast fat loss and
a leaner and sexier physique for you NOW!
Metabolic Rate equals calories burned per three hours.
References: Metabolism. 40(3):323-329, 1991. MELTDOWN data was presented at the
2008 International Society of Sports Nutrition Conference. http://www.jissn.com
Radical Transformation in only 5 weeks!
Im amazed at how quickly fat was melting off my body.
Ive never been this lean after only 5 weeks of dieting. The
best part is, I have energy that lasts for the entire day - and
it comes without a crash. Meltdown is the best fat-burner I
have ever used!

Antoine Vaillant, 20 yr. old Bodybuilding Champion
weeks!!
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Dont just take our word for it. The researchers that de-
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In a recent 2008 University Human Subject Test Study Scientists were shocked to
learn that a potent new fat burning matrix named Meltdown was more effective than
Ephedrine. But, the evidence that really rocked the scientic world to its very core was
that Meltdown seriously outperformed the powerful fat burning combination known and
studied world wide as the Ephedrine and Caffeine Stack.
One of the most prominent researchers in the scientic community and co-founder
and CEO of the prestigious ISSN, Dr. Jose Antonio was stunned and incredulous when
the results of the Meltdown study were released. The degree to which Meltdown jacked
up metabolic rate was so high that Antonio did some checking around to see how it
stacked up with the vaunted caffeine/ephedrine stack. Also, Dr. Antonio questioned
the lead researcher vigorously who conrmed and authenticated the breakthrough data
regarding Meltdown. Yes, the Meltdown results show a thermogenic effect that is 67%
greater than caffeine and ephedrine! Dr. Antonio confronted Owoc emphatically stating.
WOWWhat the heck is in this stuff (referring to Meltdown)?
Jack Owoc, CEO and Chief Scientic Ofcer of VPX and Meltdown inventor was ec-
static to hear the news in regard to Meltdown outperforming the Ephedrine and Caffeine
combination. Owoc stated, I already published numerous articles in all of the national
magazines stating that the intention of the Meltdown invention was to create a scienti-
cally more hip and effective product than the now illegal caffeine and ephedrine stack. I
already theorized that Meltdown would beat the Ephedrine/Caffeine stack. However, I
was shocked at the degree to which it crushed the ephedrine/caffeine metabolic
response. Meltdown didnt just barely beat a prominent ephedrine/caffeine
marker of fat loss. It crushed the EC Stack by a mind blowing 67%!
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Natural Muscle 10-4-2007.indd 2-3 5/29/08 12:30:36 PM
contents
june/july 2008
TRAINING
Sexy Shoulders 20
by: Rosa Ybarra
DoI needatrainingpartner 24
by: Russ Yeager
Teenage Bodybuilding 56
by: Hugo Rivera
HEALTHY RECIPES
The Fit Gourmet 24
by Danielle Nagel-Singh
The MUSCLE Chef 34
by Mark Alvisi
MOTIVATION
Fitness for Her 26
by Kristal Richardson
Stroke Awareness 34
by: Sherry Goggin
Tools and Rules 53
by: Brenda Kelly
Pzs Perspective 60
by Pz Hopkins
Welcome to my World 50
by Coach A
IN EVERY ISSUE
4 STEP
DUMBBELL
ROUTINE
48
the 30 minute
body shaper
38
HOW TO
LOSE
FAT THE
EASY AND
STRESS
FREE WAY!
32
2008
Ms. Bikini
Mexico
International
44
pull-ups
Usually when someone is measuring up your strength, the frst question out of
their mouth is How much you bench? Now while the bench press gets all the
glory and attention of the workout wannabes, some ftness gurus may actually
tell you that pull-ups are the true measure of your ftness. I agree.
Pull-ups require explosive strength in your back, arm, and core muscles but also
high levels of endurance.
Lets get it straight, everyone can bench something, but not everyone can do a
pull-up.
move of
the month
FINALLY... SANs new Gold Standard of
sophistication and effectiveness
has been achieved!*
TIGHT! XTREME 4-PHASE HIGHLIGHTS:
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Some of these
studies were performed at a different dosage than that in our product. The efficacy of this ingredient at the dosage level in our product has not been
established in a clinical study and may not be equivalent. Some of these studies were performed on animals and not humans. Because of differences
between humans and animals and the difficulty in determining the equivalence of dosages administered to animals and humans, the results of animal
studies may not be transferable to humans.
ALSO
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Call: 888.519.9300 Int: 805.988.0640 SANN.NET
We Deliver RESULTS!
The stimulation
of Alpha &
beta-adrenergic
receptors is
supported so you get
SUPER AMPED for
intense workouts.*
1
Adrenergic
receptors utilize
Geranalean for
heightened
energy levels &
power.*
3
Norepinephrine
& Dopamine are
released, thus
elevating mood
and inhibiting
appetite.*
2
The uncoupling of
Triglycerides
(fats) is supported
& thus burned
off through
exercise.*
4
The combination of fat burning compounds
comprising Tight! Xtreme go above and
beyond the call of duty to deliver on the
promise of an advanced fat burning, muscle
preserving & mood-enhancing supplement.
The boost from Tight! Xtreme is so unique
and all-encompassing, its like you never
had a rush of adrenaline before until you
enjoy your first dose.
Its time to experience what full blown fat
loss is all about. Its time for Tight! Xtreme.
Do Pull-Ups to Increase Your Pull-up Count:
This should be a given, but really its not. A lot of people
think they can do lat pull-downs or other similar exercises
and magically increase their pull-up count. The truth is the
best way to get better at pull-ups is do pull-up themselves.
Nothing will work your entire back and force you to stabilize
your muscles like an actual pull-up.
Come Up With A Structured Pull-up Routine:
Doing a few pull-ups here and there wont do anything for
you. Pull-ups like any another exercise require consistency
and progression for signifcant improvement. Come up with a
pull-up routine whether it be once, twice or three times week.
Use multiple sets and increase (or attempt to increase) the
amount pull-ups done each workout.
Start Small:
Pull ups are very hard for a lot of people. If you cant do any
try negatives which require you to get in the up position
of a pull-up using a bench/stool (or just by jumping up) and
slowly lowering yourself in a controlled motion. Do nega-
tives on a structured routine for a few weeks until you can
start working out with real pull-ups.
Be Patient:
Increasing your pull-up count will take time. Dont expect to
be doing thirty pull-ups anytime soon if youre just starting
from scratch. Take things slow and stay disciplined on the
plan you set for yourself. If you focus on improving and stay
committed, you will see gradual results over time.
How To Do A Basic Pull-Up:
. Grip overhead bar frmly, with arms roughly shoul-
der width apart with palms facing away (face them
towards you for a slightly easier version utilizing more
of your biceps aka curl ups)
2. Let your body hang freely with arms straight and
look up towards the bar
. Inhale and focus on keeping your shoulders back
and your chest up.
. Explode upwards while exhaling until your chin
is over the bar. (Avoid kicking or jumping to get
your body up)
. Lower your body to starting position and repeat.
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Debbie Baigrie, (with my brother and daughter)
The MouseTrap
A mouse looked through the crack
in the wall to see the farmer and his
wife open a package.
What food might this contain? The
mouse wondered - he was devastated
to discover it was a mousetrap.
Retreating to the farmyard, the
mouse proclaimed the warning:
There is a mousetrap in the house!
There is a mousetrap in the house!
The chicken clucked and scratched,
raised her head and said, Mr.Mouse,
I can tell this is a grave concern to
you, but it is of no consequence to
me. I cannot be bothered by it.
The mouse turned to the pig and
told him, There is a mousetrap in
the house! There is a mousetrap in
the house!
The pi g sympa-
thized, but said, I
am so very sorry,
Mr. Mouse, but there
is nothing I can do
about it but pray.
Be assured you
are in my prayers.
The mouse turned to the cow and
said There is amousetrap in the
house! There is a mousetrap in the
house!
The cow said, Wow, Mr. Mouse.
Im sorry for you, but its no skin
off my nose.
So, the mouse returned to the
house, head down and dejected, to
face the farmers mousetrap alone.
That very night a sound was heard
throughout the house -- like thesound
of a mousetrap catching its prey.
The farmers wife rushed to see
what was caught. In the darkness, she
did not see it was a venomous snake
whose tail the trap had caught.
The snake bit the farmers wife.
The farmer rushed her to the hos-
pital , and she returned home with
a fever.
Everyone knows you treat a fever
with fresh chicken soup, so the farm-
er took his hatchet to the farmyard
for the soups main ingredient.
But his wifes sickness continued,
so friends and neighbors came to sit
with her around the clock.
To feed them, the farmer butchered
the pig.
The farmers wife did not get
well; she died.
So many people
came for her funeral,
the farmer had the cow
slaughtered to pro-
vide enough meat
for all of them.
The mouse looked upon it all
from his crack in the wall with great
sadness.
So, the next time you hear some-
one is facing a problem and think
it doesnt concern you, remember
-- when one of us is threatened, we
are all at risk.
We are all involved in this journey
called life. We must keep an eye out
for one another and make an extra
effort to encourage, help, and support
one another.

my two cents
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ucts -- especially those with fragrance in them -- will
inevitably harm the liver and, in my opinion, can lead
to organ failure or liver cancer.
Sunscreen is not the only harmful product people
put on their skin; consider perfume and cologne. In an
effort to smell attractive to others, consumers routinely
put toxic chemicals on their bodies that come out of
beautifully designed glass bottles. Most people do
not realize that these fragrances are often made from
toxic substances that are known to cause cancer; the
perfume industry gets away with murder. This includes
everything from skin cream to moisturizer lotion, not
to mention shower soaps and other cleaning products
with added fragrance. Unless you are buying the natural
forms of these products from truly organic companies,
there is no doubt that you are applying a bewildering
array of harmful chemicals to your skin. And when you
put them on your skin, they are absorbed directly into
your bloodstream.
Consumers bodies are like toxic
chemical dumps
This is partly why consumers in Western society
have hundreds of different synthetic chemicals
lodged in their livers, hearts, brains, and other
organs. If you keep exposing your body to these
chemicals, they will keep accumulating. All
of these products ultimately lead to liver
cancer and other serious disorders caused
by chemical stress on your body. Eventu-
ally, immune system suppression will kick
in and you will succumb to some form of
cancer or other type of immunity break-
down, including autoimmune disorders. It
takes a focused detoxifcation effort to get
these chemicals out.
Your skin is your bodys largest organ, so
its health is crucial to your overall health. It has the
largest mass and surface area of any organ in your en-
tire body, and your skin is in contact with the outside
environment more than any other organ in your body.
Your skin exchanges chemicals with the environment;
even if you do not put chemicals on your skin, it still
exchanges air and water with the environment.
This is easy to demonstrate by taking a swim, and
then observing how your fngers start to look like raisins
-- you are actually drinking water through your skin.
Chemicals in swimming pools are a genuine health haz-
(NaturalNews) Given the fact that just about every-
thing you put on your skin gets absorbed into your
bloodstream, it is interesting that there is a complete
lack of regulation of cancer-causing ingredients in skin
care products. There are over 0 toxic cancer-causing
ingredients currently used in cosmetic products alone.
According to federal law, products containing cancer-
causing substances should carry a written warning. But
the FDA does not enforce this law with cosmetics or
personal care products. Consumers are left to purchase
these products at their own risk, and as a result they are
being harmed by them.
Lets consider a product thats harming tens of mil-
lions of people every day in America alone: sunscreen.
Sunscreen products do not block ultraviolet radiation
very well unless you apply multiple coats, but there has
been a furry of research lately on the harm caused by
sunscreen chemicals. These chemicals actually promote
skin cancer. This product is causing the very condition
from which it claims to protect people.
The skin is not the only organ that is harmed by
sunscreen chemicals. Those chemicals are absorbed
by the skin, circulate throughout the body and end up
harming the liver, the organ respon-
sible for neutralizing chemicals
in the body. The continued
use of sunscreen prod-
ard, and chlorinated pool water has been found to cause
bladder cancer. The best place to swim is the ocean,
where you can absorb water that has natural minerals,
rather than in chlorinated city water.
The skin easily absorbs
chemicals
But many substances go through your skin other
than water. This simple fact was denied for many years
by proponents of conventional medicine, who said the
skin was some sort of barrier. This was before they
fgured out that they could use the skin to deliver drugs;
now we have patch delivery systems for nicotine,
birth control, and even Alzheimers patches that
actually deliver a measured dose of drugs through
the skin.
Nevertheless, the cosmetics industry continues to
make products with extremely hazardous chemicals.
The FDA claims that these products are safe because
they are not consumed orally. You would be amazed to
fnd what the FDA allows to be sold as long as it says,
for external use only. The assumption is that it will
stay external and not be absorbed into the body, so its
toxicity is irrelevant, but we now know this is not true.
Toxic chemicals on the skin quickly lead to toxic blood
in the body.
Some molecules, of course, are too large to be
absorbed through the skin, but most of the chemicals
found in personal care products and sunscreen products
actually do go right through the skin. The same is true
with fragrance, hair color products and all varieties of
personal care products that contain toxic chemicals.
So, the next time you are shopping for any personal
care products, keep in mind a good rule I learned
from Amazon John, the founder of the Amazon Herb
Company: Dont put anything on your skin that you
wouldnt eat.
Amazon Herbs Lluvia skin care line is made
with substances you can actually eat. You certainly
cannot make that claim about the cosmetics you fnd
in department stores -- lets face it, they are mostly just
chemicals prettied up in expensive-looking packaging
and sexy advertising.
Think carefully about what you put on your skin.
Safeguard your skin just as you would any other organ
in your body. Your skin is exchanging chemistry with
the environment, and if you want to be a healthy indi-
vidual free of toxic chemicals in your liver, heart, brain,
kidneys and many other organs, its time to stop putting
cancer-causing chemicals on your skin. Throw out the
junk cosmetics, skin lotions, creams, cleansers, sham-
poos, deodorants, perfumes, and all other personal care
products that deliver a harmful dose of bad chemistry.
Dont put anything on your skin that you wouldnt eat.
SUNSCREEN
CAUSES CANCER?!
HEALTH
20 Natural Muscle June/July 2008 Natural Muscle June/July 2008 2 Natural Muscle June/July 2008 20
This shoulder routine can be
performed once per week.
Remember to start with a
10-minute warm up and fin-
ish with a cool down stretch.
Use heavy enough weight
where you will begin to feel a
challenge, as you get closer
to the completion of each
set.
once
a week
training
for
1.Dumbbell Shoulder Press Start
with a set of dumbbells. (You can do these
standing or in a seated position.) Hold
dumbbells at just outside shoulders, palms
facing forward. Raise dumbbells above
your head until arms are straight. Be sure
to keep elbows relaxed stopping just short
of locking. Slowly lower the dumbbells to
the start position. Complete - sets of 0-
2 reps. (This is a
compound exercise
which works the
anterior, medial and
posterior deltoids.)
2.Lateral Raise
Start with a dumbbell in each hand held
at sides and palms facing you. Slowly raise
the dumbbells out and up until your upper
arms are parallel to the foor. Pause and
then lower to the start position. Complete
sets of 0-2 reps. (Works the medial del-
toid to create that rounded cap.)
3.Military Press Start with a barbell
and take a scissor stance. Knees should
be relaxed and not locked. Hands should
be palms down on the bar and just outside
shoulder width. Start with barbell just be-
low chin and raise barbell above your head
and slightly forward. Slowly return to the
start position. Complete - sets of
reps. (Works anterior deltoids.)_
4.Rear Delt Fly Facing bench and seated
in an upright position grip handles. With a
slight bend in your elbow open arm to your
sides and pause. Slowly return to start posi-
tion. Complete sets of 2 reps. (Works
the rear deltoids.)
5.Push Up This exercise can be per-
formed between any of the shoulder exer-
cises listed for added challenge. Start with
hands and feet on foor. Keeping your body
straight and abs tight lower your chest to the
foor by bending your elbows. Complete
sets of 2 reps. (Works the shoulders, along
with back, chest, core and arms.)
sexy shoulders
By: Rosa Ybarra,
Owner/Centripetal Force Fitness
at SilverLakes in
Pembroke Pines, Fl
www.centripetalforceftness.com
TRAINING
22 Natural Muscle June/July 2008 Natural Muscle June/July 2008 2
summer
vacation workouts
286
573
430
251
501
JUst because
youre onvacay,
doesnt mean
youre
not staying fit!
215
430
water
Skiing
pedal
boat
surfing
walking
swimming
biking
calories burned per hour
hotel
gym
TRAINING
Natural Muscle June/July 2008 22
the ft gourmet
By Danielle Nagel-Singh, APCA
Nutrition & Natural Health Consultant
www.ftandbeyond.com
a fresh and healthy alternative to those heavy italian meals!
serve with
warm whole
wheat rolls!
Tips: This colorful, fragrant dish can be served hot main dish with warm whole wheat
rolls or as a salad with precut fresh cantaloupe or honeydew melon. Look for fresh low-fat
tortellini in the refrigerated section of your supermarket. You can substitute yellow squash
for zucchini.
PESTO
TORTELLINI
with zucchini
Ingredients:
2 (-ounce) packages fresh three-cheese
tortellini
Cooking spray
2 teaspoons bottled minced garlic
cups zucchini, halved and thinly sliced
(about 2 zucchini)
2 cups chopped plum tomato (about
tomatoes)
tablespoons prepared pesto
teaspoon salt
teaspoon freshly ground black pepper
2 tablespoons shredded Parmesan cheese
tablespoon toasted pine nuts
Directions:
. Cook pasta according to package direc-
tions; drain and reserve / cup cooking
liquid.
2. While pasta cooks, heat a large non-
stick skillet over medium-high heat. Coat
pan with cooking spray. Add garlic and
zucchini, and saut minutes or until zuc-
chini is tender. Combine pasta, zucchini
mixture, and tomato in a large bowl, toss-
ing gently to coat.
. Combine reserved / cup cooking
liquid, pesto, salt, and pepper in a small
bowl. Drizzle over pasta, tossing gently
to coat. Sprinkle with cheese and top with
pine nuts.
Photos and meals prepared by:
The Fit Gourmet
FOOD
k
IFBB pro
ftness for her
kristal richardson
the importance of
C
o
r
y

S
o
r
e
n
s
o
n

p
h
o
t
o
I
f Eat a clean diet wins the most ignored, most
avoided, and most excused awards in ftness and
health, Get a good nights sleep is probably a close
runner-up.and the dangers of avoiding this advice is
much more critical than we may think.
According to some estimates, 0 percent of Ameri-
can adults experience some form of insomnia. It is also
stated that poor or inadequate sleep may increase risks of
tobacco smoking, early alcohol consumption, diabetes,
and the propensity to overeat thus leading to weight
gain. These habits are potentially disastrous and they
can affect anyone ranging from their childhood years
through adulthood.
There is new evidence that supports the idea
that a good nights sleep may actually contribute to
keeping childhood obesity at bay. And, as many of us
know, childhood obesity usually manifests itself into
adult obesity.
In February 2008, researchers at the Johns Hopkins
Bloomberg School of Public Health reported that with
each additional hour of sleep, the risk of a child being
overweight or obese dropped by percent. Children with
the shortest amount of sleep per night had a 2 percent
higher risk of being overweight or obese compared to
children with longer sleep duration. Thats huge! Just by
monitoring our childrenssleep schedules a little closer,
we are contributing to their overall health and wellness
and there is a strong likelihood they will continue these
patterns into their adult life.
On a side note, parents ought to keep in mind that
the amount of sleep children need varies with age: under
age eleven or more hours per day; between ages
and 0 ten or more hours per day; and, children over
age 0 should sleep at least nine hours per day.
Now that weve established the value of good
nights sleep for children, its time to focus on the adult
sector. Adults unhealthy sleeping patterns can have
even more dangerous effects.
a good
nights sleep
Reduced sleep quantity can impair glucose me-
tabolism and appetite regulation thus increasing the risk
of obesity and diabetes. Once this happens, it opens the
door for a slew of other health problems such as high
blood pressure, cholesterol, and triglycerides and even
heart disease.
Scientists have long thought that slow-wave
sleep deep sleep
is the most restorative
stage of sleep. Now,
Esra Tasali, MD, assis-
tant professor of medi-
cine at the University
of Chicago Medical
Center, has shown that
after only three nights
of selective slow-wave
sl eep suppressi on,
young healthy subjects
became less sensitive
to insulin and increased
their risk for type 2-dia-
betes. Especially im-
portant was that these
healthy young research
subjects experienced
changes in insulin sen-
sitivity that were com-
parable to those caused
by gaining 20 to 0
pounds. If that doesnt
scream that we need
a good nights sleep,
then I dont know what
does!
Whether youre a
man or a woman, there
comes a point in life where just about the best words
you can hear are I swear you look ten years younger.
Now theres proof that if you want to hear that and if
you want to stay as pain-free in life as possible, hit the
gym and hit the sack!
By maintaining aerobic ftness jogging, swim-
ming, biking through middle age and beyond it is pos-
sible to delay biological
aging by up to twelve
years and prolong in-
dependence duri ng
old age, according to
the British Journal of
Sports Medicine. The
evidence shows that
regular aerobic exercise
can slow or reverse the
signs of aging even in
later life. In addition, as
we age, regular aerobic
exercise reduces risks
of serious disease, pro-
motes faster recovery
after injury or illness,
and reduces the risk
of falls because of the
maintenance of muscle
power, balance, and
coordination.
So, get to the gym,
hit the weights and keep
up with the cardio, eat
a clean diet, and get
a GOOD NIGHTS
SLEEP. In the end,
youve live better, feel
better and look better.
Why Do We Snore And How Can We Stop It
While we are breathing, air fows in and out in an enduring stream in our nose or mouth to our
lungs. There are relatively few sounds when we are sitting and breathing quietly. When we
exercise, the air moves a greater amount of quickly and produces select sounds as we breathe.
When we are asleep, the passage at the returning of the throat sometimes narrows. The
same extent of air ratifcation through this smaller opening can trigger the tis-
sues surrounding the opening to vibrate, that in turn can force the sounds
of snoring. Different humans who snore may have a good number
of reasons for the narrowing of the region at the returning
of the throat. The narrowing can be in the nose,
mouth, or throat.
Any
h u m a n
can snore. Fre-
quently, humans who do
not regularly snore can report snor-
ing after a viral illness, after drinking alcohol, or
when using specifc medications. Studies estimate that % of
men and 0% of women snore on an every night basis. People who snore can be any size or
shape. We regularly assume of a large man that has a thick neck as a snorer. However, a thin
woman with a slim neck can snore very much louder. In general, as people get older and as
they put on weight, snoring most likely will worsen.
So we know our body weight and muscle tones can contribute to snoring problems. How can
we use this to help combat snoring? Simple Target the muscle that are prone to causing snoring
and use a proven exercise system to redefne these muscles and provide the strength needed to
prevent the tissue from being weak and fabby.
TRAINING
Family: Jamie (wife), children
Hobbies: I enjoy hanging out with my spouse, and tickling my children.
Contest finishes/competitive record: Strongman: I have competed in
competitions with frst place fnishes.
Years training: I have been lifting weights since I was years old.
Years competing:
Other sports involved in: Football
Favorite Foods: Any food that is free.
Favorite Drink: Red Bull
Favorite Music: I enjoy music from the 80s
Favorite Bands: U2, Perfect Circle, and Tool
Last book you read: The Three Little Pigs
Quote on the state of our sport and where its going: Many of the
events are getting Heavier and more competitive.
People would NEVER guess this about you: I read People Magazine
If you are on an deserted island, would you want: I would want bagels,
U2, Under a Blood Red Sky, and a Bible.
Tell of most extreme conditions youve ever dealt with, either in
training or competition: Tw0-A-Day football prac-
ticces, and a coach that said wa-
ter was for sissies.
Favorite event: The Viking
Press
Best event: Viking Press
Advice to beginners on get-
ting into strongman: Watch
the Svend Karlsons DVD, Stay
away from Drugs.
Strongman you admire the
most: Odd Haugen
profile
STRONGMAN
Heath Allison
Height: 5-foot-11
Weight: 290
Hometown: Ft. Lauderdale, Florida
do i need a
TRAINING
PARTNER
T
oday I want to discuss some of
the advantages and disadvantag-
es to having a training partner,
tell my own training partner story, and
hopefully help you fgure out if a train-
ing partner is right for you. During my
years of training I have had many dif-
ferent training partners, and have also
had long stretches when I trained alone
either because I could not fnd a good
training partner or because I was trav-
eling so much with my job that most
of my workouts were not in my normal
gym. When I frst started training in
?
high school I worked out with my bud-
dy Jason. Neither one of us knew what
the heck we were doing in the gym and
defnitely knew nothing about proper
nutrition to build muscle, but we both
shared a common desire for pumping
iron and trying to build muscle! De-
spite our massive overtraining and poor
eating habits consisting of pizza buffets
with some old school weight gainer
thrown in for good measure, we were
able make some pretty good gains due
to our sheer determination and hard
work, but thats another story.
Jason and I trained together for
three years in high school and then
another four years through college. We
were both very dedicated and competi-
tive so we would push each other in
the weight room each day, which is
one of the major advantages of hav-
ing a good training partner. Then, we
both graduated college and went our
separate ways into the real world. For
the frst time since I started training I
was left without a workout partner so
I did what I had to do; I worked out
by myself. I am a very self-motivated
person and do not need someone else
to hold me accountable for making it to
the gym. If I have a workout scheduled
then I am going to be there short of be-
ing hospitalized or dead. I actually did
pretty well working out alone as my
desire to improve and challenge myself
comes from within. I also enjoyed the
fexibility to adjust my training time
if I needed to without checking with
someone else frst. Everything was up
to me and only me so I had complete
power over my workouts and what I
got out of them.
For the next six years I went
through periods of training with a
partner and training by myself. Some
workout partners were good, some
were not so great, and some were ter-
rible. I found that I was at my all time
best when I was training with a good
workout partner who was as motivated
as I was in the gym. However, I also
found that I was better off by myself
than with a crappy workout partner
who may miss workouts, show up un-
motivated to train, or talk excessively
during the workout about non-training
related issues. I realized that fnding
a great workout partner was not easy
at all!
After moving to a new city and
trying a few more training partners that
did not work out, I went through a long
spell of training on my own. I fgured
I was better off going at it alone than
being dragged down by someone else.
This worked well and I learned to ask
for spots from others in the gym. The
problem with this is that you never
know what type of spot you are going
to get and the consistency is just not
there. About two years ago, I was in-
Natural Muscle May 2008
troduced to a client of one of the train-
ers at the gym. He just seemed like a
normal middle-aged man who was a
little overweight. About three months
later I received a phone call from this
person, Doug. He told me that he had
lost some weight and learned his way
around the weight room, but that now
he wanted to take it to the next level
and asked me to train him so that he
could do what I was doing. I told him
the best thing I could offer him was
to train with me every morning and I
would teach him everything I do and
explain why I do it. He agreed and
seemed all gung ho; however, I did not
get my hopes up as I have had plenty of
training partners who seemed motivat-
ed at frst, but that quickly faded after a
few months of intense workouts.
To make a long story short, Doug
and I are still training together every
morning and have established a great
relationship as both training partners
and friends. The progress Doug has
made since we have been training
together has been nothing short of in-
credible, and he is not only motivated
to improve himself but also motivates
me as well. He is even getting stronger
than me on some exercises, which re-
ally keeps me motivated to step it up!
Advantages of having a workout partner:
Consistent spots allow you to go for heavier weights and build more
muscle while maintaining safety
Motivation you and your partner provide for each other
Someone to watch your form
Competitive drive to push both of you to new levels
Camaraderie and friendship
Accountability to show up at the gym.
Disadvantages of having a workout partner:
Bad workout partners can distract you and keep you from being
your best
Must have ability to be fexible and plan any time changes with
another person
You give up some control and power with a training partner
Workouts may take longer
I feel very lucky to have found such a
great training partner and have been
able to take my training efforts to a
higher level as a result. While fnding
a good training partner can be diffcult
(heck, it took my almost seven years!),
I believe that doing so will allow you
to take your training efforts to a higher
level than training alone no matter how
self-motivated you are. I can think of
numerous times when I have attempted
a new heavier weight or gone for an
extra rep, where there is no way I
would have done so without having my
training partner there. The consistent
spots, motivation, competitive drive,
camaraderie, and having someone to
tell you when your form does not look
right are the biggest advantages I be-
lieve you will gain from having a good
training partner. If you are looking to
take your training to the next level and
do not have a training partner then I en-
courage you to seek out a good training
partner as soon as possible. You may
have to go through some bad ones to
fnd someone with goals that are simi-
lar to yours, but be patient and keep
looking. If a workout partner turns out
to be bad then dont let them slow you
down. Dump em and train by yourself
until you fnd a good one!
By Russ Yeager
TRAINING
H
ow to lose fat, without killing yourself in a tough
diet... There are so many stories, so many tales.
How do they do it? And who really knows the
best way to do it, without it being too hard on you?
We all have our jobs, a busy lifestyle and family to
attend to.
There is no time for a complicated diet added to
your busy schedule. I understand its hard to take the
frst step and get started if you dont know what to do.
When you see someone who has done it, then you know
this person must know the answer.
Being a ftness model, a fgure competitor and a
personal trainer, I know how to do it and now I am tell-
ing you all to learn! Just follow the free schedules and
titles below as a guidance to your new lifestyle, to the
new you. Are you ready to see the fat melting off, easy
and stress-free? Lets go!
Training As Little As 3 Times A Week
You can train as little as three times a week, just
minutes per session. After training I want you to do
0 minutes of cardio to burn off the fat even faster. You
can also do minutes of cardio if youre up for it so I
leave that up to you. Choose any machine you like.
There is no need to spend your life in the gym.
That is what the commercials tell you on TV, to sell you
their new innovative product. But its really not that
hard; actually you will fnd yourself enjoying doing the
exercises. Time fies by as youre occupied and before
you know, youre done. You just need to get up and go.
I promise that youll feel great when youre done!
Sample Training Schedule
To spend only
three days a week
in the gym, and
have signifcant re-
sults, here is a great
sample schedule to
do it. Follow this
exact schedule if
you like, or feel
free to adjust it to
your preference if
you wish to train
other body parts
on different days.
Number of Exercises, Sets, Reps
Try to do or exercises per major muscle group
(legs, back, chest, shoulders), and 2 or exercises per
minor muscle group (biceps, triceps). You can do or
2 exercises for abs and calves. Go for - sets of about
2- reps per set.
Training Time
On training days, try to train not later than before
the th meal, so that you have enough energy to train
well during the day.
Diet
Instead of talking about
what you can not eat, lets
talk about what you can
eat. There are actually a lot
of food items that you can
include in your diet plan! I
want you to have six meals
a day. Dont worry, you
wont have to spend your
time in the kitchen cooking
all day; some of the meals
will be a quick shake or a
snack. You will be eating
every hours. This is to
speed up your metabolism
so that your body will burn
all the calories faster. This
is what we want to lose that
body fat.
I made a great tast-
ing diet schedule for you,
which will help you get
the results you are looking
for. Each meal consists of
carbs, proteins and/or fat
sources as you can see in the
diet schedule be-
low. Feel free to
switch the foods
from the sample
diet below up with any of the other food
sources from the same category. Just pick
what you feel like having from the table,
or follow my sample diet schedule and you
will be well on your way to great results. Its
easy as that!
Food Preparation
Preferably your vegetables should be
steamed and use Pam fat-free cooking spray
instead of olive oil or butter to cook your food. You
can fnd calorie-free salad dressing in all favors for a
great tasting salad and delicious calorie free marinades
for chicken, beef or fsh. You can also use fat-free
mayonnaise, ketchup, sweeteners, herbs and spices
to enhance the taste of your food. Told you this diet
would be good!
The amount per food item is based on a 20-0
pound female who wishes to lose body fat and add some
muscle at the same time to become more toned. Add a
little more amount per food item if
your weight is higher and/or if you
are very active during the day.
Meal Timing
I like to train after the rd meal,
so I added some good fats in the meal
before my training. If you want to
train earlier, try to move your good
fats (in this example the almonds) to
the meal before your training. They
will give you extra energy to train and
will make you feel full, especially
with a full glass of water to spread
out the fbers in your tummy, which
the almonds contain.
You dont want the good fats
in the meal after your training. Fat
slows down the uptake and diges-
tion of nutrients in your body. This
way the necessary carbs and protein
nutrients will be taken up by the body
faster after your training.
Free Meal Over The Week-
ends
To give you a nice treat, besides
the treat of your body changing to the
way you want to pretty soon, the you
can have one free meal on Saturday
and one free meal on Sunday! Dur-
ing this meal, you can eat whatever
you want. Try not to go overboard
though; its better not to. That way
it doesnt take too many days for your body to get
back on the fat-burning track again after the weekend.
Also, in this manner, the free meals work to boost your
metabolism as opposed to crippling your ability to burn
more body fat.
Supplements
Full Of NecessaryVitamins &Minerals ToHelp You
Lose Fat All Day Long!
Experimenting with supplements and fat loss myself, I
found that the following supplements really helped me
in losing fat, and gaining muscle for that toned ft body
at the same time. Besides that, I feel energetic during
the day. I want you to feel the same, so here it is:
One 000 mg vitamin C in the morning and one after
training
Sample Training Schedule
Monday: Legs and shoulders, calves
Tuesday: Training off
Wednesday: Back and biceps, abs
Thursday: Training off
Friday: Chest and triceps, abs
Saturday: Training off
Sunday: Training off
Sample Diet Schedule:
Meal 1 / Breakfast:
cup oatmeal (with cinnamon and
sweeteners)
egg whites with yolk
Half grapefruit
Meal 2 / Mid-morning:
cup fat free cottage cheese
Apple
Meal 3 / Lunch:
cup (cooked) brown rice with oz.
chicken breast, broccoli and caulifower
Small mixed salad with one full hand of
almonds
Meal 4 / Mid-afternoon:
packet Meal Replacement Shake
Apple
Meal 5 / Dinner:
cup sweet potato
oz. salmon
Asparagus and carrots
Small mixed salad
Meal 6 / Pre-bedtime:
scoop protein shake
How To Lose Fat The Easy
And Stress-Free Way
By Mercedes Khani, IFBB Pro, CFT
A good multi vitamin.
One 00 mg vitamin E after training
gram L-Glutamine after training and gram before
bedtime (for great recovery)
gram BCAA before training and gram after training
(for energy and great recovery)
2 servings of fsh oil a day (to help you lose fat)
2 to servings of HMB a day, depending on the brand
(to help you lose fat and gain muscle)
2 servings CLA a day (to help you lose fat)
These are the best supplements to give you all the
energy and give you all the help you need to lose body
fat and gain muscle for a beautifully toned body. They
aren't expensive either and they will provide you with
what you need for a long time.
S.O.S. - Need Help; I Have Cravings!
What to do when the cravings come up strong
sometimes? Well, actually there are all kinds of treats
to satisfy your craving without really doing something
youre not supposed to so.
When you want to keep eating clean during the
week and have the weekends free to eat what you feel
like and you have a big craving somewhere during the
week, dont worry. There is a way to jump over this
hurdle.
Enjoy Food, Enjoy Life
Ever see commercials on TV or in magazines of
ft people living a happy lifestyle, eating
breakfast in the peaceful garden, casually riding a
bike or taking a relaxing walk on the beach? They are
being portrayed as happy people who appreciate life.
Its true for most ft people, and it could be true for
everyone. You appreciate food, your bodies and life so
much more now that you focus more on appreciating
yourselves. This is karma; you give and you take. The
energy you put into appreciating and caring for yourself
all comes back to you, in a good way.
Appreciating whole foods for your body instead of
stressor foods (unhealthy food), enjoying life and having
fun attributes to maintaining a ft and healthy lifestyle.
It even attributes to a happy lifestyle.
To every action there is a reaction. Youve made a
couple changes in your life to have a great ft and toned
body. You are now burning fat, although sometimes it
takes a while for you to notice it.
One, you may not see it at frst until the results
are greater, even though your friends and family will
be complimenting you and telling you they see youve
lost weight, and two, sometimes the fat has to become
looser frst, until it starts coming off.
This may happen in the frst few weeks. But soon,
before you know it, you will see the fat fying off in a
rapid speed. You will be so happy with the results, you
wont want to have it any other way. You will choose to
keep this way of eating as a lifestyle, a healthy lifestyle
that guarantees you having a ft and healthy body for the
rest of your life. And youll do it with pleasure too!
I cant wait for you to have a ft and healthy lifestyle
as well! Be sure to make before and after pictures for us
all to see when you start this guide to lose your body fat
and have a great toned body. Feel free to email them to
me. I will be looking forward to seeing those awesome
results on you!
Sample Diet Schedule:
Meal 1 / Breakfast:
cup oatmeal (with cinna-
mon and sweeteners)
egg whites with yolk
Half grapefruit
Meal 2 / Mid-morning:
cup fat free cottage cheese
Apple
Meal 3 / Lunch:
cup (cooked) brown rice
with oz. chicken breast, broc-
coli and caulifower
Small mixed salad with one
full hand of almonds
Meal 4 / Mid-afternoon:
packet Meal Replacement
Shake
Apple
Meal 5 / Dinner:
cup sweet potato
oz. salmon
Asparagus and carrots
Small mixed salad
Meal 6 / Pre-bedtime:
scoop protein shake
FOOD
Try any of these tips to cut your cravings:
HAVE A CELERY STICK DIPPED IN CALORIE FREE DRESSING.
HAVE A HAND FULL OF ALMONDS/WALNUTS
OR HAND OF PEANUTS/CASHEWS WITH 1 GLASS OF WATER.
HAVE SOME CUCUMBER OR A SMALL MIXED SALAD.
HAVE A GREEN APPLE.
HAVE SOME WATER, GREEN TEA, ESPRESSO OR COFFEE
(WITH FAT FREE CREAMER AND/OR SWEETENER).
WATCH TV OR A MOVIE.
GO ONLINE TO READ SOME FITNESS ARTICLES F
FITNESS
FOOD
MADE
EASY!
photos by Axis Design
Blackened
Chicken
Caesar Salad
Serves 4
Ingredients
ea Boneless, skinless Chicken breast
Salt & pepper to taste
tsp Garlic (fresh, chopped)
tsp Onion Powder
oz Orange Juice
2 oz Lemon Juice
tbsp Cajun Seasoning
oz Olive oil
2 Heads (Chopped)Romaine Lettuce
8 oz Reduced Fat Caesar Dressing
oz (Grated or Shredded) Reduced Fat Parmesan Cheese
oz Reduced Fat Croutons

Directions
.Preheat oven to 2F. Combine fresh Garlic, onion powder,
lemon and orange juice, Cajun seasoning, olive oil, salt and
pepper in a bowl and whisk together. Add chicken breast and
marinate for at least one hour. Once marinated, grill or saut
the chicken in a lightly greased skillet or grill until browned.
Do not cook all the way. Remove from heat and reserve. Place
chicken on a baking sheet and place in the oven. Bake for 0
minutes or until temperature of the chicken reaches F.
2.In a large Bowl, combine lettuce, croutons, cheese and
dressing and toss till fully combined. Place on a plate and top
each portion with the blackened Chicken breast (sliced).
FOOD
S
troke is similar to a heart attack
that strikes the brain. But when
you have a stroke, an artery in
or leading to the head, rather than the
chest, bursts or gets blocked. This will
deprive the brain of blood and oxygen,
and cells begin to die. These body
functions like vision, coordination and
speech which are controlled by the part
of the brain that is dying are disrupted.
Fatty deposits and high blood pressure
are the culprits that harm the arteries in
both heart disease and stroke explains
Louise McCullough, M.D., PH.D.,
associate professor of stroke research
and education at the University of
Connecticut Health Center in Farm-
ington.
Smoking, obesity, and excessive use
of alcohol are a few risk factors that
can cause a stroke and these can also
lead to heart attacks.
Around 00,000 Americans
experience strokes each year, mak-
ing stroke the number one cause of
disability and the number three killer
after heart disease including all can-
cers combined. After age , stroke
risk doubles every decade and 2/ of
strokes occur in people over . Stoke
is not just a mans disease as women
are more likely than men to experi-
ence strokes and to have more compli-
cations from them and even die after
suffering from one.
Be aware as strokes not only occur
in older women but also in women in
their 0 and 0s due to less common-
ly known problems that go undetected
until they have their frst brain attack.

A few of the risk factors:
Migraines
A recent study showed that women
who smoke and take oral contracep-
tives have Migraines with aura the
visual disturbances that warn of im-
pending headaches that seem to be as-
sociated with an increased stroke risk.
Around 8 million American women
get migraines. But 20% of these mi-
graines come with seven times the risk
for a stroke.

Blood Clotting Disorder
A person is at risk of having a stroke if
their blood is in a hypercoagulable
State which means that arteries or
clots that form in the heart but then
fick off and lodge in the brain, ex-
plains it clots more than it should.
This type of blood can result in either
blockages in brain Dr. Matarese.
If you have had more than one mis-
cariage, or blood clots in a leg or lung
or suffer from migraines with aura,
then you may be prone to this disorder.
A blood test that looks for specifc anti-
bodies
that cause abnormal clot-
ting can confrm this condition and it
can be controlled with blood-thinning
medications.

Kinds of Strokes:
Silent Stroke - They have no symp-
toms and you may not know that you
are having one. Their damage shows
up on a CT scan or MRI.

Ischemic Stroke These are cause
by a blockage in an artery that is in
or leading to the brain . More than
80% or strokes are Ischemic. These
are treated with clot-busting drugs like
tPA.

Hemorrhagic Stroke This type of
stroke occur when a blood vessel leaks
or bursts, causing bleeding in or around
STROKE AWARENESS!
SIGNS TO WATCH FOR WHICH SHOW
YOU MAY BE HAVING A STROKE.
Trouble speaking
Dizziness or you feel faint or disoriented
or you fall
Blurry vision
Severe headache
Pain in the face, chest, neck or limb
Sudden hiccups
Weakness or nausea
Trouble catching your breath
Racing heart
Droopy eyelid or asymmetrical pupils

the brain and surgery is often done to
repair the damage.

Artery Dissection There are many
things that cause this kind of stroke,
including trauma from an accident,
weakness in blood vessels, twisting
or overextending your neck. Around
20% of strokes in people under
result from artery dissection, in which
the lining of an artery in the neck tears
and closes off the blood vessel.

Transient Ischemic attack Also
known as mini stroke, or TIA.
These occur when the blood
fow to the brain is reduced,
but not fully blocked and caus-
ing mild stroke-like symptoms
that often pass within a few
minutes. TIAs can impair brain func-
tion and often signal a bigger stroke
to come. After having one or more of
these, the risk of having another stroke
is 0n tines higher.
To lower your odds of having a stroke,
you need to do the same things that
you would do to lower your cholesterol
and safeguard your heart exercise
daily, quit smoking, maintain a healthy
weight and eat healthy. Keep your
blood pressure on target because for
every 0 point increase in your top
number, you nearly double your stroke
risk. Says Dr. McCullough.
Before starting any new nutrition or
exercise program , consult with a phy-
sician. For more info, go to
www.sherrygoggin.com, www.pin-
naclebody.com, www.getkemistry.com
www.propta.com
By: Sherry Goggin
HEALTH
Order your own
t-shirt today
and show it off!
because its
who you are!
Made with
Swarovski
crystals..

thenewforty@aol.com
Gina Ostarly
photo by Walt Ostarly
SEND AN EMAIL TO
Contributing Writers
Mark Alvisi
Dr. John Atherton
Sherry Goggin
Eric Hoult
Pz Hopkins
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Kristal Richardson
Hugo Rivera
photographers
John Atherton
Debbie Baigrie
Alex Gonzalez
Walt Ostarly
Gordon Smith
publIsher/eDItor
Debbie Baigrie
TotalH@aol.com
Art DireCtor
Alex Gonzalez
Web site
Shelly Dickson
CIRCULATION
Natural Muscle Magazine is distributed to
select gyms and health related businesses
throughout the USA. If you would like to
carry the magazine at your location please
call 8--80, email totalh@aol.com, fax
8--20, or order online at www.natu-
ralmuscle.net. There is a one time fee for this.
Natural Muscle Magazine is available free of
charge at select locations, limited to one copy
per reader. No person, without written permis-
sion, may take more than one copy of each is-
sue.
DISCLAIMER
Natural Muscle Magazine does not necessarily
agree with the views in articles and assumes
no responsibility for any claims or represen-
tations contained in this magazine or in any
advertisement. Copyright 2008
Natural Muscle Magazine, Inc., all rights re-
served. Readers are advised to consult their
physician before starting a diet or exercise
program.
ON ThE COvER: KRISTIA KNOwLES
PhOTO by DR. JOhN COACh AThERTON
DESIgNED by AxIS DESIgN
F
ifty-two athletes from across America
gathered in Tampa, Florida to have Al
Rosen, trainer of thousands of ftness
women and professional athletes put them
through three days of grueling, but fun
flled training.
Thank you for kicking my butt and
for all the positive support and guidance,
stated Shelly Scamardo of Louisiana.
Amen to feeling so very sore and even
more tired and yet exhilarated all at the
same time about the whole experience. I
never laughed so much in all my life, said
Lois Olney of Pennsylvania. Luke Dawson
of California added, Camp was awesome
and I defnitely look forward to more camps
and contests in the future, and will be bring-
ing more athletes with me.
Rosen, the president of the Tri-Fitness
Challenge, challenged the athletes in differ-
ent workouts whiling constantly changing
the setting thus letting the athletes enjoy
Florida.
First, athletes congregated at the
Westshore Hotel ballroom where they
went through a series of stretching and
plyometrics drills; afterwards they chal-
lenged themselves with box jumps (an
event where the athlete jumps or steps
on a 20 inch box for 0 repetitions) and a
ten bean bag shuttle run. To conclude the
evening, the athletes played ftness games
such as musical medicine ball.
The following morning athletes
rolled out of bed and hustled to the football
stadium as they prepared themselves to
challenge the 0 yard Tri-Fitness obstacle
course. After learning how to hurdle, dive
roll, fip over a foot cargo net, scale a
0 foot wall and execute incline decline
monkey bars, all the athletes attempted
the course. After running hurdles as if
they were training for the Olympics, the
athletes were exhausted but now accom-
plished hurdlers. Although the athletes
conditioned for three hours, their day was
only just beginning!
Following a healthy lunch of egg
white omelets and multi-grain pancakes,
the athletes went for a dip in the pool and
some needed rest as they took in the Florida
sun. But, the rest didnt last long as a Florida sunset beach
workout was planned at Pass Grille Beach.
After another warm up, athletes were divided into 2
teams to participate in a shuttle relay 20 yard obstacle
course in the beach. I couldnt believe how my legs quiv-
ered when I completed this course (hurdle, running grid,
bear crawl, cone weave, more hurdles, and under bar),
said Brandy Goddard of Arkansas. My legs kept shaking
from the shock of running in the sand and the obstacles.
But, the athletes werent fnished as Rosen put them through
a cross training drill of pushups in the sand and squats in the
water as they sprinted from station to station.
After an evening of fun and music, the athletes were
now ready for the Tampa Trail Boot Camp Rosen had
designed. The trail took them over bridges, through the
woods, up hills, pass horses while the athletes skipped rope,
shuffed, shuttled, mountain climbed, step upped, power
skipped, sprinted, etc. for 2 miles. It looked like a huge
army brigade it was awesome, said Wendy Shafranski
of Vero Beach. Its was so awesome to be in nature and
the sunset was amazing, commented Charlene Ferdebar
of Pennsylvania.
The last workout consisted of an archery contest as
Rosen attempted to fnd out who was the real gladiators in
the troop. It was a great way to see who was still focused
and mentally sharp, said Coach Al.
As the camp came to an end all were asking the same
question, When is the next camp?
The next Al Rosen Camp will be September -2 in
Tampa and will help people get ready for the Fall Challenge
in November. So, if you are seeking the ultimate in boot
camps put this date down and challenge yourself!
AL ROSENS
ULTIMATE FITNESS
CAMP
By Bernadette Schimnowski
Photos By Ed Johnston and Jennifer Rosen
0 Natural Muscle June/July 2008
In a recent 2008 University Clinical
Trial on Human Volunteers, scientists
were shocked to learn that a potent new
fat burning matrix named Meltdown was
more effective than Ephedrine. But, the
evidence that really rocked the scientifc
world to its very core was that Melt-
down seriously outperformed the pow-
erful fat burning combination known
and studied world wide as
the Ephedrine and Caffeine
Stack.
One of the most prom-
i nent researchers i n t he
scientific community and
co-founder and CEO of the
prestigious ISSN, Dr. Jose
Antonio was stunned and
incredulous when the results
of the Meltdown study were
released. The degree to which Meltdown
jacked up metabolic rate was so high that
Antonio did some checking around to see
how it stacked up with the vaunted caf-
feine/ephedrine stack. Also, Dr. Antonio
questioned the lead researcher vigorously
who confirmed and authenticated the
breakthrough data regarding Meltdown.
Yes, the Meltdown results show a ther-
mogenic effect that is % greater than
caffeine and ephedrine! Dr. Antonio
confronted Owoc emphatically stating.
WOWWhat the heck is in this stuff
(referring to Meltdown)?
Jack Owoc, CEO and Chief Sci-
entifc Offcer of VPX and Meltdown
BANG! scientifically known as:
Creaqua
VPX Files Patents Worldwide for First
Water Stable BioLiquid Creatine!
In an unprecedented move the makers of the nationally
ranked top 0 energy drink, Redline announced the release
date of their new World Class Stable Aqueous Creatine
Invention, called commercially know as Bang! scientif-
cally named Creaqua!
The BANG! invention is huge because:
) VPX accomplished what scientists have been trying to
do for years -- a water stable creatine beverage that does
not convert to ineffective and toxic creatinine in water.
2)It gives DSD and Specialty distributors of VPX/Redline
a new category of beverage and dietary supplement that
unlocks the door to an estimated $00 million dollars in
new business.
So what does this mean for you?
This means that you can now enjoy the beneft of getting
bigger, faster and stronger right now! How? With VPXs world class patent
pending RTD invention named baNg! Thats not all -- BANG! is stable at all
pHs and all applicable temperatures. Thats right; BANG! had to be stabilized at
room temperature for warehouse storage, stable at heat at well over 00 degrees
to be trucked to cutting edge gyms and health food stores nationwide and stable
in refrigerated conditions as low as freezing so that you could enjoy BANGS!
icy cold and outrageously delicious favors. Put the immense potency, pump
and power of baNg! To work for you.
Meltdown
Kicks Ephedrines
@$$!
inventor was ecstatic to hear the news
in regard to Meltdown outperforming
the Ephedrine and Caffeine combina-
tion. Owoc stated, I already published
numerous articles in all of the national
magazines stating that the intention of
the Meltdown invention was to create
a scientifcally more hip and effective
product than the now illegal Ephedrine
and Caffeine stack. I already theorized
that Meltdown would beat the Ephedrine/
Caffeine stack. However, I was shocked
at the degree to which it crushed the
ephedrine/caffeine metabolic response.
Meltdown didnt just barely beat a
prominent ephedrine/caffeine marker of
fat loss. It crushed the EC Stack by a
mind blowing %!
References
1. Astrup A, Toubro S, Cannon S, Hein
P, Madsen J. Thermogenic synergism
between ephedrine and caffeine in
healthy volunteers: a double-blind, pla-
cebo-controlled study. Metabolism. Mar
1991;40(3):323-329.
ENDORSED BY:
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C
arumba! The audience was packed,
the excitement was intense and the
Latin women competing at the recent
Ms. Bikini Mexico International
would make Sabado Gigantes Don Francisco
speechless! The annual springtime classic fea-
tured a bevy of sultry Mexican ftness ladies but
they were hotly chased by international entries
like 200 Ms. Bikini America Danielle McGlynn
and Top 0 Finalist Christina Penegar. The show
was held in Mexico City, the largest metropolis in
Latin America and won by hometown star Siena
Perez Cano who also won the 200 Ms. Bikini
Universe. At 2 years of age, this lady gets better
looking every year and is a role model for many
Mexican women who want to stay in shape. Run-
ner-up was new Costa Rican competitor Kathryn
Arbens who recently switched from Latin beauty
pageants to the ftness scene.
Winning the Figure Mexico International was
Ingrid Roldan, another attractive Costa Rican star
who also won the 200 Figure Universe in Miami.
She is a -time Latin America Aerobic Champion
before switching to competitive ftness, mother to
two young boys and is a cosmetics distributor and
personal trainer.
With the growing popularity of Latina ftness
stars like Siena, Kathryn and Ingrid, the Ms. Bikini
Mexico Tour has expanded this season to seven
shows all leading to the Ms. Bikini Universe.
2008
Ms. Bikini
Mexico
International
Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.
*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.
Distributed by:
Available at:
WWW.BODYWELLNUTRITION.COM
Select
more pictures on
the next page
SHOW COVERAGE
musclemania
is moving to
Las Vegas in 2008
Here is a solution for you.
For those of you who cant or dont want to go to the
gym but want a fast and effective workout, here are
fve steps that will get you to achieve the best results:
Step 1: Spend some cash on dumbbells
and bench
If you have got a few
bucks available, then go
to a ftness equipment
dealer and purchase some
dumbbells and an adjust-
able bench. For a woman,
start with s, s, 8s,
0s, 2s, and lb. dbs.
For a man, go for 0s
with the increment of
lb. for each db.
Step 2: Set up your
workout space
The most popular choice
is the basement, while
bedrooms are a distant
second. Whatever you
choose will do, but the
one thing you need to
make sure of is that you
are doing the exercise
correctly. Set a full length
mirror in your workout
room, it will help.
Step 3: Set aside 30 minutes at least
four times a week for strength train-
ing
You can also do workouts for days; just make sure
that you are splitting up between your body elements
for each day to work out. For example, one day, do
chest, back, biceps and calves and on the next day,
do legs, triceps, abs
and shoulders. Use the
same arrangements for
the -day workout. You
can also do them during
daytime.
Step 4: Keep
your attention
on what you do,
instead of what
you havent
done
Dont be discouraged
when you cant achieve
your target workout. For
instance, if you do three
workouts this week then
keep your target as four
for next. Be honest with
yourself, because its
you that matters. Adjust
your lifestyle so that
you can achieve your
goal.
Wh e n
you purchase the
fitness equipment, you
also get a sheet of paper with
a list of exercises to do.
No wonder youre frustrated and
no wonder your equipment
turns into another expensive
clothes hanger.
A 4 STEP KILLER DUMBBELL WORKOUT
FOR AMAZINGLY FAST & EFFECTIVE RESULTS
Here are the dumbbell exercises that helps
to get the most muscles worked in less time:
Chest dumbbell fat bench press
Hold the dumbbells and lie down on the bench. Press your lower back into the cushion. Lower
your dumbbells so that they are next to your chest, then push up and in an arc until they are
above your chest. Feel the stretch at the bottom and also feel your chest muscles working as you
go up. Then lower and repeat it again.
Back dumbbell bent over row
Hold the pair of dumbbells at your side when you stand up straight. Pull your shoulders back,
and stick your butt out as you bend forward. Your back should be nice and fat. When the upper
body is parallel to the ground with your arms straight, then you are in the starting position. Now,
imagine yourself rowing a boat. Make use of the action to drag your dumbbells
up and back then towards the hips. Then lower and do it again.
Biceps dumbbell standing curl
Keep your arms straight and hold the dumbbells with palms facing forward.
Then place the arms at sides and raise the dumbbell by bending your elbows only. Dont include
your back and shoulder in it. Bend the elbow and keep the arms straight.
Calves Standing calf rise on basement step
Put your both feet on the step so that you can situate yourself on the balls of your feet. In this
position, maintain your legs straight, abs tight and butt tucked in. then lower your heels to the
ground by maintaining the tight position with the rest of your body. Rise up as far as you can, up
to the tippy toes. Then lower and do it again.
Legs dumbbell squat for guys and lunge for women
For the squat position: keep your dumbbells at the sides. When you lower yourself, pretend you
are sitting down on the chair. You must stay on your heels. Also, keep your torso tight for a great
support to your spine. You can push back yourself, when you feel bending too far ahead as you
go down.
For lunges: Keep the dumbbells at your sides. Keep your torso as stiff as a 2x then take big
step forward with one leg. Once your foot are planted, lower your hips so that you are about to
touch the ground with your tailing knee, but actually you are not touching. Move forward with
your front leg. Repeat all the sets with one leg before switching to the other.
Triceps dumbbell triceps kickback
Come to a position of bent over row. Keep the arms steady by raising them at your sides. Then
straighten your arms until they are straight as an arrow. Slightly bend your elbows and then
straighten your arms. This step is the reverse action of dumbbell standing curl.
Shoulders Standing dumbbell shoulder press
Stand straight and be tight to support your spine and lift the dumbbell until they are even with
your ears. The position must be in the straight line from your left elbow to your right elbow.
Drive the dumbbells over your head in an arc and make sure that you keep the dumbbells mov-
ing above your head, but not in front.
TRAINING
Interview and photos by:
Dr. Coach Atherton
welcome
to my world
JANELLE NICOLO
If you have ever been challenged by health
problems, you will want to read this profle!
- because tucked carefully in this months MY
WORLD is a treatise on HEART! HEART is
that mental frame of mind that that exudes the
essential character capacities for courage and
determination. For this Coach, its the ability to
suck it up and go! Tiny in size, but big in heart,
New Englands own, Janelle Nicolo, continues to
deny the odds and to defeat the health problems.
Keeping on, KEEPIN ON and helping others
do the same is Janelles credo.
Like so many before her, Janelle is yet another
model-extraordinaire for Cathy Savages. When
I meet Janelle Nicolo, I was instantly captivated
by her smile. She is graduating sum cum laude in
life, and the ftness world crowned her champ in
Hollywood last year! And, by the way, she is
Gorgeous!
My Name is Coach A, Welcome to MY WORLD.
What do you consider your greatest
triumph(s):
Academically- graduating with sum cum laude hon-
ors while working full time to put myself though col-
lege.
Athletically- challenging my body to the fullest natu-
rally, while defeating my health problems, and creat-
ing myself rather than fnding myself!
What do you do for a living? Where?
I work as a public relations account executive at a
large agency north of Boston. I represent fashion and
beauty clients. I also work part time for Cathy Savage
Fitness in Norwood MA. as a certifed posing coach.
How/Why did you get involved in fitness?
Ever since I can remember, ESPN Fitness America
Pageant women wowed me. I was in beauty pageants
since a young age: but, I thought maybe someday
ESPN? The years passed on and on, I graduated col-
lege and got a job immediately in my feld of study.
I also stopped dancing in my college dance theater,
stopped entering pageants, and felt like I had no other
goals to reach for.
It was then that I decide to look into ftness pageants.
I was on a website and saw Cathy Savages name as
a speaker and looked her up. Then I realized she was
only minutes away from me, so I emailed Cathy,
who embraced me with open arms and I went to her
camp two weeks later. Its history from there :)
Who influenced you the most athletically?
In the ftness industry, Dawn Butterfeld all the way!
She has managed to accomplish a great ftness career
while staying true to herself and her health the whole
time. Not to mention be such a grounded, strong
mother and wife.
Who do you admire the most?
I admire my Mother the most and look up to her with
so much love and respect. She is a beautiful woman
in every aspect of the word and my best friend. I cant
say enough about her and I can only hope to grow into
the woman she is.
What did you think about your first compe-
tition?
I was lucky enough to have done my frst competi-
tion with the support of Cathy Savage and the team.
Knowing people and having the confdence I needed
to step on stage was key and made it fun, so I didnt
have to be nervous or scared. I loved my frst show,
Ms. Bikini Atlantic back in 200. Because of that
show, and the support of team Savage, is why Im still
going strong.
Howdo you want to be remembered as an
athlete?
I love helping new girls in the sport; therefore, I
would like to be remembered as an athlete that cares
about the health and wellbeing of every-
one. Helping them fnd the right tools for
success in this sport, and being a support
for them. Without support, this sport can
really eat you up and turn you away. I
want to be an athlete known to help make
this sport internationally known and loved
by all!
Also, in all the sports I played growing
up, I was always been known as the one
with heart. I used to think that it meant
I wasnt that great at the sport, but I tried
my hardest! Now, I dont think its that
bad to be known that way! But I still like
to improve my game!
Tell me something about you that
I dont know?
I have a disease called Hemocromatosis
(otherwise known as iron overload dis-
ease). It runs in my family, but also ef-
fects in every 20 people! Hemocroma-
tosis causes you to absorb extra amounts
of iron from the daily diet. The human
body cannot rid itself of extra iron, so
over time when untreated, these excesses
build up in major organs such as the heart,
liver, pancreas, joints and pituitary. If the
extra iron is not removed, these organs
can become diseased. Untreated hemochromatosis can
be fatal, so I urge everyone to ask their doctors for the
simple blood tests at their annual physical!
What would you like to say to the reader of
NMM?
I have been lucky to have great people in my life who
have given me so much good advice so Id like to pass
some of it on:
I am responsible for my own well-being and happi-
ness, and if I dont like the way something is, then I
change it and do something about it,
Never second guess where I have been or where I am
going, never look back and dwell on the past, because
with each moment there is an opportunity (even if it is
to just learn from a mistake).
Make a commitment to yourself and your goals. Be
honest with yourself (and your coaches) at all times so
you can make the changes you wish to see. Be enthusi-
astic, because nothing great was ever achieved without
enthusiasm!
Coach A?
I met Coach A this year. He has been a great resource
and friend oh, and fabulous photographer! I look
forward to continue to work with in the near future.
If you had a magic wand and could instantly
change something about your life, what
would it be?
I honestly wouldnt change anything. There would
be nothing to strive for or dream about if I had every-
thing!
What else do you want the readers to know
about you?
I am currently writing a regular column Fitness & Phy-
sique Magazine called Healthy Eating with Janelle.
I also currently have my own cookbook available on
my website www.janellenicolo.com, I hope to have the
second edition out by January 2008 as well.
FINAL THOUGHTS?
My website www.janellenicolo.com, and MYSPACE
www.myspace.com/jnicdancer. Please visit my online
store where I have all kinds of posters, mouse pads,
and more! My cookbook will be giving 20% of all pro-
ceeds from my cookbook to the Iron Disorders Insti-
tutes Hemochromatosis Health Promotion Programs,
Services and Research.
I also am holding a CALORIES FOR A CURE --
Live Life with Strength campaign! To help in the fght
to raise awareness for Hemochromatosis! I will con-
tinue to do this monthly to show my commitment to a
healthy lifestyle and show that Hemochromatosis does
NOT disable me, nor should it anyone else who suffers
from the disease! 20% of the Proceeds will be given to
the Hemochromatosis Foundation, while the remain-
ing will go towards my competition (ftness, bikini,
fgure) expenses. You will receive a thank you confr-
mation e-mail from me once your pledge is e-mailed to
me through my website.

brenda kellys
tools and rules
By: Brenda Kelly
I hear this story from both men and women. You are not
alone! When over training, over dieting and stressed out
in general, expectations we have of ourselves as well
as physical chemistry can be responsible for losing it
when tired, sore and depleted. Never underestimate the
power of a heartfelt apology! There must be a change
so this doesnt keep on happening though.
We will feel our lives are going much better with
positive communication with our loved ones. These
people are the support system we end up relying on to
be there for us no matter what. Remember, one person
cannot care enough; worry enough or love enough for
two or more. We will always struggle with troubled
relationships if we do not value ourselves as much as we
value the other. Be actively responsible for yourself.
First ask yourself if you are projecting your own
fears onto the people closet to you. We often bounce
off of the consistent people in our lives whether it is
positive or negative. Have you ever noticed the things
you can pick out easily in other people are the things
you yourself have personal issues with?
Do you notice any of these bad habits cropping up
while arguing?
Irrational - Statements like, never, always, kill
Dj vu - Same dialog over and over
Silent Treatment - Taking your toys and leaving
Dear Brenda,
I get SO grumpy when I diet for my competitions!
I feel really bad for the things I say when I realize
I dont mean them later. I am not like this all of the
time! I love my boyfriend very much and I know he
puts up with a lot. I dont seem to know how to bring
up things that upset me without a huge fght happen-
ing. Is it going to be a choice between my boyfriend
or my competitions and dreams?? Is there a way to
argue nicely? Help!
Demands/Ultimatums - Control freak
Accusations - Not taking responsibility for your part
Denial - Not true!
Need to Be Right
- Ego Ego Ego
Name Calling - Are
we still in Jr. High?
Inappropriate Jokes
- Thats not funny
Consi der i ng
this awful list it is
no wonder arguing
can be an ugly cir-
cle going nowhere.
None of this list has
any place even in
an extremely heated
conversation. Elimi-
nate all of these dead
end habits and bust
through destructive,
negative ways to
communicate. Use
hot spots to learn
and improve your-
self, while improv-
ing your relation-
ships.
Say what you need to say, but dont overdo it. Your
idea can be valid just as it is. If what you have to say is
true, it will grow with stability on its own in the minds
of others if presented correctly.
The truth is no one can
make you feel anything. No
person has this power over
you. We have proof of this
because we know that given
the same set of circumstances,
people will react completely
differently from one another.
The truth is, you may
have every right to feel un-
happy about something or
someone.
You may be able to fully
justify your position from an
obvious point of view. Make
sure you are being a good
communicator and move your
self worth to a whole new
level.
People may not remem-
ber what you say, but they will
remember how you leave them
feeling.
1. eliminate the word, need. - Needs are air
and water.
2. Do not accuse. - Pointing your fnger never
got anything accomplished.
3. use the I Feel explanation. - Example: I
feel___ (fll in the blank) when you ___ (fll in).
4. Compromise - There is always a time when
you must choose to stand tough on an issue, or
decide to put it in a different perspective and move
forward. Compromise can involve agreeing to
agree and my favorite agreeing to not agree.
5. get over it - Let it go. Leave it alone. Put it
behind you. Drop it. Forget it. Be bigger than it
and all that mumbo jumbo.
6. surround yourself with inspiring, posi-
tive, loving people and create your own role
modelyourself!
teenage bodybuilding
As a teenager I remember reading through the countless
ads in muscle magazines that promised me a Herculean
physique in as little as 0 days. As a result, I tried
everything and anything I could get my hands on from
the nutrition store, only to be disappointed when the 0
pounds in 0 days did not came about. I would always
blame myself, and think that perhaps I did something
wrong or maybe I did not train hard enough. The fact of
the matter is, that whenever a product promises miracu-
lous results with no effort or very little of it, beware.
Granted, there are supplements that when used
correctly and in conjunction with a good training pro-
gram and diet, yield great results. However, without
the training and the diet no supplement will help you
in your quest to a better body. This subject brings us to
the Formula for Bodybuilding Success.
The Formula For
Bodybuilding Success
In order to achieve results in bodybuilding, you
need to become familiarized with what I call Formula
for Bodybuilding Success. (see box) .
Each component in the formula above can only
have two values. A value of is given to a component
if it is followed completely. A value of 0 is given to any
component that is not followed or followed halfway.
Therefore, if every single component is followed, you
get a maximum value of . In this case the person will
get the fastest results possible from their program. If
the person stops
following one of
the components
inside of the pa-
renthesis then you
get a lesser value
and not optimal
results. However
note that if you
dont have any de-
termination you
get a value of 0 and then your whole program fails as
you wont get any results. The reason for this is because
determination is by far the most important factor in de-
termining the amount of success you will achieve in your
bodybuilding program and we will later see why.
Determination
This is the most important component by far. If you are
not determined enough to make the sacrifces necessary
to follow the bodybuilding program, then do not expect
to achieve great results. Be determined and plan ahead.
In your case, this may mean preparing the food the
night before so that you can have everything ready in
the morning before you go to school. It will also mean
making time in the afternoons to go to the gym which
in turn will require better planning in terms of manag-
ing studying time.
Bodybuilding
Supplements
Supplements are actually a subcom-
ponent of the nutrition one. That is
the reason you do not see them as part
of the formula. However, because
I remember how curious and easily
convinced (and misled) I was on this
subject back when I was years old,
I decided to cover this topic frst.
When it comes to gaining lean
muscle mass, most people think that
bodybuilding supplements are the
most important part of the equation.
However, this could not be any further
from the truth. Supplements are just
additions to an already good nutrition
and training program. Once you have
the right amount of determination,
nutrition and training are the most
important components of a body-
building program along with rest and
recovery next to them. Once all of those aspects of your
program are maximized, then you can start thinking of
adding supplements to your program.
Please understand that supplements do not make up
for improper training, or lack thereof, or a low quality
diet. Supplements only work when your diet and your
training program are optimal.
As a teenager who prac-
tices bodybuilding, I
would focus my body-
building supplements pro-
gram on:
. A good set of mul-
tiple vitamins and min-
erals to avoid any nu-
tritional deficiencies.
2. A good protein powder
to take in between real meals so that it is easier and more
convenient for you to increase your protein to the levels
that you need. If you need to gain weight however be-
cause you are a hardgainer (a person with a fast metabo-
lism who has issues gaining weight) then I would go for
a high quality weight gainer that is low in sugars and that
has a variety of fast released and slow released proteins.
. A couple of tablespoons of good fats such as fax oil
in order to cover your essential fatty acids needs. You
can add these to your shakes.
I would save the creatine, and other more advanced
supplements, for later on in your bodybuilding journey,
once you have turned 20 and have achieved some pretty
solid bodybuilding gains. Believe it or not, I did not use
supplements such as creatine until I turned 2.
Definitely, stay away from any testosterone
boosting
supplementation. Right now (since you are a teenager)
your body produces a ton of anabolic steroids (testoster-
one and growth hormone mainly) that will greatly help
you in your quest to build muscle rapidly while losing
body fat. Anything that you do trying to further boost
your testosterone production may do the exact opposite.
Save testosterone boosters for when your body starts
to slowly decline in testosterone production, which is
around 2 years old. However, research shows that
,000 mg of Vitamin C lower cortisol levels (a muscle
wasting hormone that does the exact opposite of what
testosterone does) so 000mg of Vitamin C at Breakfast,
Lunch and Dinner will actually help you in your quest
to a more muscular body.
The supplementation program above, in conjunc-
tion with a good bodybuilding diet (see the sample
bodybuilding diet below), a good training program
based off from basic exercises (see the sample body-
building routine below), rest (yes, you need at least
8 hours of sleep each night) and the determina-
tion to execute your bodybuilding program day in
and day out will take you to where you want to be.
C o n v e n i e n t s u p p l e m e n t s
If budget allows instead of a -lb protein tub, you can
opt for easier to carry and more convenient items like
Protein Bars, Meal Replacement Powders or Ready To
Drink Shakes. However, convenience comes with an
added cost so if budget is tight, simply carry the servings
you will need of your protein powder individually sealed
on a Ziploc bag in your cooler and mix them with
water or milk when it is time to consume. You will need
a shaker bottle for this but all high quality proteins these
days are instantized and therefore mix rather easily.

The formula: S= Dx (T+N+R)
s- the success that you achieve in your program.
D- the determination that you have to achieve success.
t- the bodybuilding training that youll use.
N- your well supplemented nutritional program
r- r rest & recovery
sample diet on the
next page
Sample Bodybuilding Workouts For Teens
Workout (A): Chest/Back/Calves
Chest
Incline Bench Press/ Incline DB Press sets of 2, 0, 8, 8 reps
Flat Dumbbell Press /Chest Dips sets of 0-2 reps
Incline Flyes/Flat Flyes sets of 2- reps
Back
WG Pull-ups to Front /WG Pull-ups to Back sets of 8-2 reps
Reverse Close Grip Chin-ups/T-Bar Rows sets of 0-2 reps
Low Pulley Rows/One Arm Rows sets of 2- reps
Calves
Standing Calf Raises/Calf Press sets of 8-0 reps
Seated Calf Raises with Toes In/ Toes Out sets of -20 reps
Workout (B): Shoulders/Biceps/Triceps
Shoulders
Dumbbell Shoulder Press/Upright Rows sets of 2, 0, 8 reps
Lateral Raises/Military Press sets of 0-2 reps
Bent Over Laterals/Rear Delt Machine sets of 2- reps
Biceps
Concentration Curls/Preacher Curls sets of 8-0 reps
Incline Curls/Incline Hammer Curls sets of 0-2 reps
Hammer Curls/High Pulley Curls sets of 2- reps
Triceps
Triceps Dips on Parallel Bars/Close Grip BP sets of 2, 0, 8, 8 reps
Straight Bar Triceps Pushdowns/
Overhead DB Triceps Extensions sets of 0-2 reps
Workout (C): Thighs/Hamstrings/Abs
Quads
Squats/Wide Stance Squats sets of 2, 0, 8, 8 reps
Leg Press/Hack Squats sets of 0-2 reps
Leg Extensions/One Legged Leg Ext sets of 2- reps
Hamstrings
Standing Leg Curls/Lying L C w/ Toes Out sets of 8-0 reps
Lying Leg Curls w/ Toes In/Seated Leg Curls sets of 8-0 reps
Lunges/Step Ups sets of 2- reps
(Note: Press with your heels on lunges and step ups)
Abs
Hanging Leg Raises/Knee-Ins sets of 0- reps
Crunches on Exercise Ball/Bicycle Crunches sets of 0- reps
BODYBUILDING WORKOUTS FOR TEENS
Workouts should not last more than hour tops with minutes being the optimal
length. The reason for this is because after -0 minutes of intense training, testos-
terone levels begin to fall and cortisol levels begin to rise. Not a good scenario for
those of us who would like to build muscle and lose some body fat. Therefore, the
mission is to get in and out of the gym (so that means no socializing during workout
time) and hit each muscle effciently, with perfect form and the right intensity.
BODYBUILDING NUTRITION FOR TEENS
A key component of the formula for bodybuilding success is nutrition. Nu-
trition is what gives us the raw materials for recuperation, energy, and growth.
Without a good diet, your dreams of achieving your ideal body will never be
reached.
In order to lose body fat and achieve good gains in muscle mass, your nutri-
tion program needs to provide your body with quality nutrients in the form of
carbohydrates (which serve to provide energy), proteins (which provide the amino
acids to repair muscle tissue and other tissues in the body), good fats (which
support healthy hormonal production) and fnally water (as most of your body
is made up of water).
Good Carbohydrates List
There are two types:
Complex Carbohydrates:
Starchy:
Oatmeal ( cup dry),
sweet potatoes (8 oz baked),
potatoes (8 oz baked),
rice ( cup cooked),
pasta (8oz cooked),
corn ( cup canned),
peas (2 cups cooked).
Each serving approximately equals 40-50 grams of carbohydrates.

Fibrous:
Broccoli (/2 cup raw),
carrots ( cup raw),
caulifower (/2 cup raw),
green beans (/2 cup raw),
lettuce ( cups raw),
mushrooms (/ cups raw),
pepper (/2 cup raw),
spinach (-/2 cups raw),
zucchini ( cup raw).
Each serving approximately equals
6 grams of carbohydrates.

Simple Carbohydrates:
Apples ( apple),
bananas ( banana),
grapefruit ( grapefruit),
grapes (22 grapes),
oranges (-/2 orange),
pears ( pear),
pineapple (/ of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.
Good Proteins List
egg whites (0 egg whites),
chicken breast (cooked, skinless and boneless: oz),
turkey (cooked, skinless and boneless: oz), white fsh ( oz).
Each serving size equals approximately 35-40 grams of protein.
Good Fats List
Extra Virgin Olive Oil (preferably from can)
Organic Flaxseed Oil (which needs to be refrigerated at all times).
Sample Bodybuilding Diet For Teenage
Males With A Normal Metabolism
Meal 1
(First thing in the morning before departing
to school)
cup of oatmeal
piece of fruit such as an apple
0 egg whites
tablespoon of faxseed oil
Supplements: Multiple Vitamins/Minerals,
Vitamin C (1000 mg)
Meal 2
(between 9-9:30am as you change classes)
-/2 scoops of protein powder
-or-
Protein Bar
-or-
MRP or RTD
Meal 3
(lunch time which could be anywhere
from 11:30am to 12:30pm)
cup of brown rice
Serving of vegetables such as green beans,
broccoli, asparagus
ounces of chicken
Supplements: Vitamin C (1000 mg)
Meal 4
(3pm)
-/2 scoops of protein powder
-or-
Protein Bar
-or-
MRP or RTD
Meal 5
(6pm)
8 ounces of baked potatoes
Serving of vegetables such as green beans,
broccoli, asparagus
8 ounces of tilapia
tablespoon of faxseed oil
Meal 6
(8:30 pm)
-/2 scoops of Pro V0 pre-mixed as a
shake with tablespoon of faxseed oil
-or-
MRP
Sample Bodybuilding Diet For
A Fast Metabolism (Hardgainer)
Meal 1
(First thing in the morning before departing
to school)
-/2 cups of dry oats mixed with water
banana
0 egg whites
Supplements: Multiple Vitamins/Minerals,
Vitamin C (1000 mg)

Meal 2
(between 9-9:30am as you change classes)
Weight Gainer Powder mixed with ounces
of skim milk and Tablespoon of Flax Oil
Piece of Fruit (Optional)

Meal 3
(12 Noon)
-/2 cup of brown rice, or medium sized
baked potato, or sweet potato
2 cups of green beans, broccoli or any other
desired vegetable
-8 ounces of chicken, turkey, or lean fsh

Meal 4
(3 pM)

Meal 5
(6:00 pM)
-/2 cup of brown rice, or medium sized
baked potato, or sweet potato
2 cups of green beans, broccoli or any other
desired vegetable
-8 ounces of chicken, turkey, or lean fsh
Meal 6
(9:00 pM)
Water Intake: Drink your bodyweight x 0.66 in ounces of
water throughout the day. Your body is mostly composed of
water so if you do not drink your daily requirement you may
be jeopardizing your muscle gains and also not letting your
body get rid of the toxins and waste produced by all of the
physical activity effciently.
Fi-
nal Thoughts
Take full advantage of your age.
One of the key elements to my bodybuild-
ing success, I feel, is the fact that I started
bodybuilding training at years old, so I took full
advantage of my natural steroid production by training
and dieting hard day in and day out at the age where you
get the most gains from your efforts.

Remember that the real key to long term bodybuilding
success is the consistent execution of your training pro-
gram, your diet, your basic supplement intake, and
last but not least, getting your rest.
about the author
Hugo Rivera, About.coms Bodybuilding Guide and ISSA Certifed Fitness
Trainer, is an internationally-known best-selling ftness author of over 8 books
on bodybuilding, weight loss and ftness, including The Body Sculpting Bible
for Men, The Body Sculpting Bible for Women, The Hardgainers Body-
building Handbook, and his successful, self published e-book, Body Re-Engi-
neering.
You can visit Hugo Rivera at www.bodybuilding.about.com, at www.HRFit.net,
and his new site www.losefatandgainmuscle.com.
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by: Pz
L
ife happens when you least expect
it. After all, it wasnt the path he
had envisioned. He was only along
for moral supportreally. Little
brother Andrew was the one who wanted
to audition, not him. But once in a while
destiny has other plans. On that rainy day
in Omaha, the golden ticket was placed
in his hand and David Cook was in for
quite a wild ride.
In this its seventh season, I have yet
to see an episode of American Idol. Im
not exactly sure why except that I dont
watch much TV and reality shows arent
high on my priority list. I am up to speed,
though, with music and pop culture, so
Im familiar with and a fan of AI past
winners and losers. I know winners Kelly
and Carrie have gone on to achieve huge
commercial success. I know runner-up
Clay, and fourth- place fnisher Daughtry,
have managed to be big winners in spite
of not coming out on top. I know Bo
Bice has had his share of health issues,
and big Ruben lost close to 00 pounds
and is now a vegetarian. I know Fantasia
was cast by Oprah in The Color Purple
on Broadway, and salt and pepper haired
Hicks has been a bit of a disappointment
to the soul-patrol, but he, too, has nabbed
a Broadway role in Grease.
The music industry is a tough busi-
ness and Idol provides a jumping off
point where artists, who may not other-
wise ever get the chance to be discovered,
get their chance to shine. There are no
guarantees. Life doesnt come with them,
nor does American Idol.
That brings us to the newly crowned
Cook. I had read the buzz about the sea-
son fnale and the excitement over the
dueling DavidsCook and Archuleta. I
wanted to see what all the fuss was about
and to be honest was more interested
in the older rocker than the younger
crooner. Due to the beauty of technology,
I was able to view Davids performances
and interviews and witness his amazing
transformation. During the months of
grueling competi-
tion he went from a
self-professed word
nerd who appeared
to be playing at be-
ing a musician to a
bona fde rock star.
From the hair on
his head to the hair
on his face, from
the bracelets on his
wrists, to the boots
on his feet, Cook
morphed into just
the right look--top to
bottom. Admittedly,
Im a true rocker at
my core but talent
is talent and good
music is medicine
for the soul regard-
less of the genre.
All I can say is thank
you Andrew! The
world might have
missed out on David
altogether if not for
the audition twist
of fate. As Paula so
aptly commented in
earlier rounds, You
are it. You are the whole package. In
this case, her assessment was dead on
accurate.
Since the win Cook has made the
traditional rounds and been featured
on all the major talk shows. Yes, he can
sing, and hes a natural entertainer with a
compelling stage presence. Whats even
more impressive about this 2-year-old
superstar in the making is he, indeed, IS
a nice guy. Even Simonwho rarely says
anything positive about anybodycom-
plimented David for being a tryer and
one of the nicest most sincere people
theyve ever had.
Im happy for him and his family
and friends. Im happy for his hometown
that fervently got behind him. Im happy
for the music loving public who is go-
ing to have a new rocker on the block
to enjoy. America should give herself
a standing ovation--with the gazillion
number of votes castshe got it right.
Isnt it grand? Winning doesnt have to be
the end all be all, but
winning can be the
perfect outcome for
the right individual.
David Cook is the
right individual. He
was already a win-
ner before Idol. His
victory takes a good
life and makes it bet-
ter. There are lessons
we can learn from
his captivating story.
Most of all, its heart-
warming to know that
sometimes good guys
DO fnish frst.
Nowthe next leg
of the journey begins,
and well see how
David handles whats
ahead. This is some
pretty heady stuff,
but David seems to
have a good head on
those broad shoul-
ders. Hes been given
the chance to make
musi c on a l arge
scalesomething he
passionately loves-
- and make a living to boot. My guess
is hell do great. My guess is well be
seeing and hearing quite a bit from Mr.
Cook. One thing you can be sure, David
is having the time of his life.
PZS POINTERS FROM DAVID COOKS
IDOL JOURNEY
You are special enoughThink of the
odds. David went from about 0,000
to . He came in frst place among all
those who auditioned. He beat out plenty
other talented artists. He was special
enough to get there and special enough
to win. Perhaps the planets were all
aligned in his favor. Perhaps the rock
gods were looking down and anointed
himwho knows. Regardless, he rose
to the challenge and it paid off. He had
loving, supportive people around him
who believed in him and his gifts and
talents. Dont forget how special you are.
You have talents and gifts to share. Get
about the business of making your goals
a reality. Surround yourself with uplifting
infuences. The world needs each of us
to be the unique contributors we were
designed to be.
Winning is a relative state of mind
Mankind has developed an attitude if
you dont win the top prize, the title,
the crown, the belt, the cup, the ring, the
green jacket, the championship, or the
gold medal, you are a colossal loser. How
many times have you heard, Nobody
remembers who comes in second? Look
no further than the guy who fnished right
behind David in the AI fnale. Look no
further than little David David Archu-
letaand youll see how ridiculous our
attitude has become. Heres a -year-
old young man who sang his heart out,
and gave it everything he had, and was
thrilled to come in second place behind
Cook. What a sweetheart this kid is!
The refreshing thing about these two
opponents is the caring and respect they
show for each other and the genuine big
brother/little brother bond they formed
over the course of the journey. It was
as though they were only competing
with themselves and never against each
other. This, I believe, brought out the
best qualities in both Davids and should
serve as inspiration to others. These guys
are both winners in life and will have
successful music careers no matter who
won. See yourself as a winner. Live your
life with that winning state of mind and
you will fnish your race on top. Be kind
along the way.
All you can give is your bestWhatever
you endeavor to attempt in life you must
go into it prepared to give it your best
effort. Anything short will fall short and
wont do. If you leave it all out there on
the stagethe stage of lifethen youve
done everything possible to succeed. If
you dont try and try and try again, you
wont know. It may take a lot of trying.
It may take a lot of doing. It might not
be easy. (Its not supposed to be.) Keep
at it. Were all not meant to be the winner
of American Idol. Thats David Cooks
destiny. Your destiny is yours alone.
When you give your all, when you do
your best, you stand the chance that it
just might be enough.
Preparation meets opportunitySorry
but there are no free rides. Free rides are
deceiving and full of hollow victories and
shallow substance. Hard work and prepa-
ration are key components to achieving
your goals. David Cook might have gone
to the auditions on a whim, but when he
got the green light to Hollywood he had
to have the goods to stay in contention.
He had been steadfastly working on his
music and artistry for many years. While
its unclear what the future holds for this
extraordinary star, Idol has presented him
the forum to take his skills to the next
level. Now, as the winner, there are no
limits to what this talented, witty, char-
ismatic musician can achieve. Whatever
your calling happens to be, get good at
what that is. Be prepared so when that
door opens or that opportunity arises you
can embrace it ready, willing and able.
Dont mistake confidence for arro-
ganceIf you dont believe in yourself,
how can you expect others to take you
seriously? When you hear Obama or
Clinton or McCain speak do you get
the impression, for an instant, that they
dont believe in themselves or in their
message? You cant sell it if you dont
believe it. You cant be taken seriously
unless you are seen as a serious player.
That feeling comes from the inside as
you show yourself to others and to the
world. A semblance of confdence goes
along with such an attitude. I read some
comments about Cook as being cocky.
Dont mistake confdence for arrogance.
David believes in his talents and knows
he can do this. He took the criticism that
the judges threw his way graciously.
Any guy who will purposefully wear an
orange rubber wristband on behalf of a
little girl with leukemia is anything but
arrogant.
Gratitude can be sexyTheres noth-
ing like an unpretentious dork from
Blue Springs MO, who can give Chris
Cornell and Raine Maida a run for their
rock status. David Cook has an air and
a flair that can only be described as
humble-hot. He seems to display so
much appreciation and gratitude for
the good fortune bestowed upon him.
This singer-songwriter proudly displays
the initials ACthat honor his broth-
ers Adam and Andrewon his white,
left-handed Gibson Les Paul electric
guitar. Even during his victory song
he acknowledged runner-up and buddy
Archie and included him and the rest of
the Idol top fnalists in his spotlight mo-
ment. (Such a gracious gesture.) Move
over Justin Timberlake. Looks like Cook
has brought sexy back in a big way. Just
goes to show that sweet and sexy can go
so happy together.
Something bigger than youA strug-
gling bartender, most-time musician was
plucked from his Midwestern obscurity
and won the biggest competition of its
kind. Some could say he lucked out.
Please! Luck has very little to do with it.
The universe has a way of giving us what
we need if we allow it. When we open
ourselves up to the wonders that are out
there waiting miraculous things happen.
The journey David Cook is on has been
charted for him by a force bigger than
himself. With expectations in check, he
sees the big picture and is diving in, go-
ing with the fow-- enjoying every minute
of the experience. We congratulate him
and wish him well. There is a plan for all
of us. Thats the purpose of living. Some-
times it is hard to fathom. Sometimes its
hard to dream big enough. Begin today
by dreaming big. The plan for your life
will show itself when you are fnally
ready to see it.
Pz is the author of Club Shattered.
As a motivational writer and personal
power coach, Pz specializes in the area of
relationships and the human condition.
Contact Pz with ideas, questions, or
feedback: pzpower@aol.com
Visit her website www.pzpower.com
I look up at that stage
and youre standing in
your truth delivering
unbelievable songs
with integrity and orig-
inality. I applaud you
David Cook.
Paula Abdul~
Youve been hurt.
Your heart has been broken.
Your world is about
to come unglued.
WHAT DO YOU DO NOW?
In Pzs NEW
book
Youll fnd
the answers.
Circle Books
Sarasota
941.388.2850
NOW AVAILABLE AT:
Haslams Bookstore
St. Pete
727.822.8616
Cool Crystals
Largo
727.559.0007
pzpower .com
amazon.com
naturalmuscle.net
jimsaminc.com
p
h
o
t
o
b
y
J
e
f
f
Y
o
u
n
g
pzs perspective
a lesson in
WINNING
sometimes good guys do fnish frst
J
ust a few years ago I was a very
sick patient in the shock trauma
unit of Prince Georges Hospi-
tal. I was hit by a dump truck
on my drivers side door on my way
home from swim practice, my body
was crushed from the impact! The
force of the crash knocked my heart
across my chest, damaging all of my
organs, losing over 0% of my blood,
collapsing one of my lungs, and also
breaking several ribs along with my
clavicle and pelvis. I was trapped in my
car at the accident scene and it took the
jaws-of-life to get me out of the vehicle
in just enough time to get me fown
out. I remember being told later by my
parents that I only had ffteen minutes
left to live so time defnitely was of the
essence that day.
When I arrived at shock trauma,
the main concern was my heart and to
get the internal bleeding to stop. After
several operations, there was nothing
else to do but wait. As each day went
by in my hospitalization period, they
said that I was in Gods hands; it was
unsure whether I would leave my hos-
pital room in a wheelchair or a body
bag, and the day that everyone knew
that I would live would be the day that
I left the shock trauma unit.
In all actuality, my parents told
me that I was the worst patient in the
unit for many weeks besides those who
were on their way to
the morgue. I was in
room nineteen for over
two months, and for
those months I was on
the brink of death. In
a chemically induced
coma, I laid there on my
back paralyzed and in a
state of total confusion.
I woke up not knowing
how I got there because
of all the medication and
amnesia that it gave me.
It was a horrifying
experience, especially
when I tried to look out of my room
and saw nurses pushing stretchers by
with white sheets covering the other
patients because they were not as lucky
as me. My parents would come into
my room and would stand there and
hysterically cry the whole time, and try
and explain to me the situation that I
was in.
I will never forget the day where I
learned how to talk again. After several
attempts to get me to say a few syl-
lables, one lucky day it just happened!
My respiratory therapist hooked this
object up to my neck, and I struggled
to sound out a few words, all of a sud-
den I just starting talking. I could not
believe I was talking, and neither could
anybody else! There was always a pos-
sibility that I had brain damage, it was
an unknown. All the nurses and doc-
tors came running in and they all broke
out in tears instantly when they saw
me. My parents came running around
the corner because they had just arrived
for visiting hours, and they were awe-
struck. I remember telling my dad that
everything was going to be okay, and
he couldnt keep his composure and
just burst into tears. As for my mom, I
dont think she stopped crying for the
entire time that I was in there. The day
that I learned how to talk again was
truly a miraculous day.
After fourteen surgeries, thirty-
six blood transfusions, and plasma
MY JOURNEY OF FAITH, HOPE
AND MOTIVATION
I was in room nineteen
for over two months,
and for those months
I was on the brink of
death. In a chemically
induced coma, I laid
there on my back par-
alyzed and in a state
of total confusion.
treatments, things were fnally look-
ing positive for me again. This all
happened only a few years ago, but it
all still seems like yesterday to me. I
honestly wouldnt be here right now if
I didnt have the support and determi-
nation from the amazing faculty and
staff of Prince Georges Hospital and all
the wonderful people in shock trauma
who went above and beyond to save
me. I am forever grateful for all of your
support.
As I look back at it all, I will
never forget those two months where
my life was on standby. Room nineteen
in the Shock Trauma Unit of Prince
Georges Hospital is not just a room to
me, it is the place where I was saved,
and is also the place where I found out
that miracles happen to those who be-
lieve! I became a survivor!
After the accident, I was nothing
more than a skeleton. My dreams of
going to college and swimming on the
team were over. I was told that I would
never have a life after that. I was told
that I would never walk again because
of the severe damage to my pelvis. I
worked hard to not only walk but run.
I was told that I would never be able to
swim, but worked hard to actually get
to the point where I was able to swim
on my collegiate swim team this past
year and was one of the fastest swim-
mers in the conference. I was told that
I would never be able to lift weights
again because of the severe nerve dam-
age to my left shoulder.
I worked hard to get to the point
where I could bench 2 lbs. I re-
member when I was in my physical
rehabilitation center, I was able to only
bicep curl 2. lbs. and now Im curling
0 lbs. reps on each arm. I guess I was
told a lot of things, but the doctors and
physical therapists never factored in the
power of determination, and that is one
thing that kept me alive.
This all happened in 200 but it
still feels likes yesterday to me. Since
then, I have used my story to bring
hope and inspire others. I am in the
process of writing a book with Brian
Grenier from the Daily Peloton in order
to get this message of hope out!
We have created Team Boyle
which is a team of people from around
the world that have over come ob-
stacles or are in the process of over
coming obstacles through the hope
and healthy lifestyle that sports afford.
People that join the team get a Team
Boyle T shirt, ball cap, water bottle,
monthly e mail up dates and access to
pre set training plans that I used! They
get all this for a small yearly member-
ship fee! I also have a foundation at
the hospital where I was saved and
donations can be made in my name at:
PGH INFO
Just recently I decided that I was
going to train for another goal that I
had before the accident. That goal was
to compete in The Ford Ironman Tri-
athlon. Back in June I contacted Iron-
man management about my plans, and
you know, I got the response I wanted.
They reserved a media slot for me to
compete in the Ford Ironman World
Championship in Kona HI where the
best triathletes in the world compete!
They told me that he would reserve a
spot for me and they are going to pre-
miere my story, background, and foot-
age of my training on live TV, Dec
200 on NBC.
I now know that being a survivor
brings with it the innate responsibil-
ity of helping others that may be in
similar situations. I believe that as a
survivor you become a pawn in a much
bigger game whose outcome you may
never be aware of. The lives you af-
fect as a survivor become infnite in
nature but the same message is carried
through, NEVER GIVE UP. Would it
be a young man or woman who was
suffering from cancer that would see
my story and resolve to NEVER GIVE
UP? Did I effect some one in a posi-
tive way on my journey when their life
was headed in a negative direction, I
dont know, I cant fathom it but this
one thing I do know, it is no longer
about me!
Brian J. Boyle
8 Natural Muscle June/July 2008
*When combined with increased exercise and a low calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
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