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Brazilians are known for their stunning figuresand to that end there is a product being marketed as the Brazilian Diet System that is

safe and is taking the nation by storm.When the Brazilian way of dieting was first in-

troduced in the United States in mid-2005, a coupleof companies started marketing products that weremade in Brazil. However in late 2005, the U.S. Foodand Drug Administration had to take steps to warnconsumers not to use those products because theycontained unapproved drugs in their dietary supple-ments.

Consumers, who had come to recognize thename, didn’t know which way to turn after the war-ranted criticism. They discovered the original for-mula sold by other companies contained high toxic-ity levels of harmful substances. It is important to re-member that these formulations were all manufac-tured outside the United States. There was a lot ofconfusion and concern about the name and products.

In late 2005, Anthony Alfonso, a pharmacist andCEO of Nutri-Force Nutrition, a Miami basednutraceutical-manufacturing facility, stepped in and“ cleaned up” the product, filed for a registeredtrademark and introduced an efficient product.

Alfonso’s formula provides for a comprehensiveapproach to preventing the storage of fatty acids andremoving unhealthy and unwanted toxins. Com-bined with a well-balanced diet and exercise plan,the product helps reduce your appetite, increases en-ergy and enhances your metabolism. Nutri-Force’s

Brazilian Diet System has not been issued any warn-ings by the FDA and is well recognized and receivedby customers, as is evident by its skyrocketing sales.

The Brazilian Diet manufactured by Nutri-Forceis one of the few in the United States that has beentested and confirmed to contain no harmful sub-stances, yet it is effective in the control of weightloss.

Today the product can be found atwww.braziliandiet.com.

Nutri-Force Nutrition also manufactures a widearray of vitamins, minerals and food supplementsand has launched many products into the market-place.

Nutri-Force Nutrition enjoys a favorable reputa-tion and has been featured on many television sta-tion interviews along with numerous in-depth storiesin various respected news publications.

Unfortunately there still are some Brazilian Dietpills being sold that do not meet safety standardsand an uneducated consumer has difficulty trying tofigure out what’s good and what’s bad and what maybe dangerous.

For those consumers, go to the web sitewww.braziliandiet.com and take a look at the postedlaboratory findings about this product. See for your-self there is no harmful substances in this company’sBrazilian Diet. Also look at the packaging labels andget to know this products packaging. You can get onthe Brazilian Diet System yourself, with confidence,if you buy from the right place.

JP Bender is a retired investigative reporterand currently a columnist with The Florida Sentry.He can be contacted at [email protected].

By JP Bender

6 Natural Muscle June/July 2006

7Natural Muscle June/July 2006


June/ July 2006

by Hugo Rivera

Fitness International 16

Training your Mind!

32

26

Testosterone Boosters 34

Fitness over 40 25by Cynthia Bridges

The Hardgainer 20 by Russ Yeager

Muscleology Series-Medicine Ball 28by Eric Hoult

Obstacle Course Training 46by Lori Ann Lloyd

T R A I N I N G

On the cover:Jamie Eason

Photo by: Johnny Crosslincover designed by:

Alex Gonzalezof Axis Design

Welcome to my World 2006 36

Pz’s Perspective 26

MOTIVATION

by Pz Hopkins

The Fit Gourmet 22by Danielle Nagel

Fitness: Self Esteem Booster?... 47 by Tanji Johnson

NATURAL HEALTH

Mohr Results 32by Dr Chris Mohr

34

TestosteroneBoosters!

Natural Muscle June/July 2006 9


PUBLISHER/EDITOR

Debbie Baigrie

[email protected]

ART DIRECTOR

Alex Gonzalez

WEB DESIGN

Shelly Dickson

LAYOUT & GRAPHIC DESIGN

Alissa Greenberg

PROOFREADER

Carole Della Penna

PHOTOGRAPHERS

John AthertonBill Dobbins

Debbie BaigrieSkip FaulknerEric FreimanisAlex Gonzalaz

David PaulGordon Smith

DISCLAIMERNatural Muscle Magazine does not necessarily agree withthe views in articles and assumes no responsibility for anyclaims or representations contained in this magazine or inany advertisement. Copyright © 2006 Natural MuscleMagazine, Inc., all rights reserved. Readers are advised toconsult their physician before starting a diet or exercise

program.

***

CIRCULATIONNatural Muscle Magazine is distributed to select gyms andhealth related businesses throughout the USA. If you wouldlike to carry the magazine at your location please call 813-961-4806, email [email protected], fax 813-961-8736, ororder online at www.naturalmuscle.net. There is a one timefee for this. Natural Muscle Magazine is available free ofcharge at select locations, limited to one copy per reader. Noperson, without written permission, may take more than one

copy of each issue.

EDITORIAL/MATERIAL SUBMISSIONSEmail [email protected] for submission guidelines. Publisherassumes no liability for safeguarding or return of unsolicitedmaterial. We reserve the right to edit all material for clarity,content and length. Natural Muscle Magazine does notknowingly accept false or misleading editorial or advertising.Natural Muscle Magazine will assume that all material isbeing submitted for publication and if published, nocompensation is due the submitting party without prioragreement.

my two cents

CONTRIBUTING WRITERSDr. John AthertonCynthia Bridges

Jason CohenSherry Goggin

Pz Hopkins“Tricky” Ricky Jackson

Brenda KellySkip LacourLaura Mak

Dr. Chris MohrDanielle Nagel

Dr. Charles Rice, JrHugo Rivera

Dr. Michael SharpRuss Yeager

Did you know that when you arebrooding over past mistakes, relationships and

transgressions and worrying about the future, youare relequishing most your present time to enjoywhatever you may be doing?

Picture this: You are at the gym, pounding outthose quads, while thinking about what you are go-ing to have for dinner. Where is your focus? On din-ner. Your body might be going through the mo-tions, but you are cheating yourself out of at least25% of your focus.

And, think about how much more effective wewould be at work, if we really gave that our full at-tention.

But, the truth is that all of us spend way toomuch time thinking.

Put this magazine down for just a minute andtry sitting there without thinking about anything.Clear your mind COMPLETELY.

Could you do it? I couldn’t the first time Itried. I can not believe how hard it was NOT tothink, even for a blond!

My cousin, Judy, has tried to start a few busi-nesses over the last few years. She always comes upwith a fantastic idea, talks incessantly about it, wor-ries that it won’t work, worries that she won’t makemoney, worries, worries, worries.

When Judy is not worrying she talks about allthe mess ups of her past endeavors. It is no wondershe can’t get it right—she doesn’t have the time toactually work. I often sit here thinking, “hmm, ifyou had gotten off the phone an hour ago, youcould have spent that time, uh, making your busi-ness grow. AHHHH!”

The divorce rate would plummet as well, if wejust enjoyed the moment with our significant other.Unfortunately, most of the time we spend planningthe future, thinking about work, worrying about thebills. Those things are not going away, so it is awaste of precious moments thinking about them.How about the times spent mad at eachother forsomething in the past.

Imagine you are at home with your honey andhe or she made you really mad that day. You aresulking, distant and think they deserve your treat-ment. After all, they did piss you off.

Well, there goes the present, whoosh. Youcould have been snuggling up on the couch, whichis what you really want to be doing anyway.

So, sit back, put those feet up and enjoy yournew issue of Natural Muscle —and remember to al-ways stay in the moment and make that momentgreat.

I will leave you with a great little fable I foundon the web. Have a great Summer!

The House of 1000 Mirrors (Japanese Folktale)Long ago in a small, far away village, there was a place known as the House of 1000 Mirrors. A

small, happy little dog learned of this place and decided to visit. When he arrived, he bounced happily

up the stairs to the doorway of the house. He looked through the doorway with his ears lifted high and

his tail wagging as fast as it could. To his great surprise, he found himself staring at 1000 other happy

little dogs with their tails wagging just as fast as his. He smiled a great smile, and was answered with

1000 great smiles just as warm and friendly.

As he left the House, he thought to himself, “This is a wonderful place. I will come back and visit

it often.”

In this same village, another little dog, who was not quite as happy as the first one, decided to visit

the house. He slowly climbed the stairs and hung his head low as he looked into the door. When he saw

the 1000 unfriendly looking dogs staring back at him, he growled at them and was horrified to see

1000 little dogs growling back at him.

As he left, he thought to himself, “That is a horrible place, and I will never go back there again.”

- - - - -

All the faces in the world are mirrors. What kind of reflections do you see in the faces of the people

you meet?

Don’t Worry!Be Happy!





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the hardgainer

By Russ Yeager, the Hardgainer

THINK OUTSIDE THE

Change up your routinefor new muscle gains

part II

Last month I discussed the very different (atleast for me) workout routine that I imple-mented over the last four months. When I de-

cided to switch up my routine I thought I would gettotally wild and crazy and try something radicallydifferent with my nutrition and supplementation ap-proach as well. This month, in part II of “Think Out-side the Box”, I’ll discuss the nutritional approach Ifollowed, explain how it tied into my workout rou-tine, and assess the pros and cons of this

new program.My diet was based on

“The Anabolic Solutionfor Bodybuilders” by Dr.Mauro Di Pasquale, whichis based on Dr. Pasquale’s“The Metabolic Diet.”, bothof which are refinements of“The Anabolic Diet” thatsurfaced in the 80’s. There isno way I can go into all thedetail of the book here, butthe basis of the diet is to eat a

high protein/high fat/low carbohydrate diet for fivedays in a row and then perform carb-loading for 24-48 hours on the weekend. Dr. Pasquale claims thatmanipulating the three nutrients in this mannermaximizes the major anabolic, anti-catabolic, andfat-burning hormones including testosterone, growthhormone, insulin, insulin-like growth factor (IGF-1),cortisol, and thyroid. The diet also allows one to be-come an efficient fat-burner. These qualities are sup-posed to maximize the muscle-building and fat-burning processes. The book is a fascinating readand I strongly recommend it. I ABSOLUTELY rec-ommend buying the book if you consider trying thistype of diet (as well as getting a physical from your

doctor, which Dr. Pasquale prescribes as well). Again,I am not going into any detail whatsoever on thediet, and while the concept is relatively simple, thereare some very specific things you must do to makethe diet work as intended, so if you want to try thediet out for yourself, BUY THE BOOK because Iwon’t pretend for one second to be an expert on thediet. I am simply explaining my experience, opin-ion, and pros and cons as I see them. That being said,lets get into it!

Well, basically during the week, I ate lots of redmeat, whole, eggs, salads with oil and vinegar, andeven full-fat cheese with very little carbohydrates.While there is a good bit of saturated fat in the diet,the diet also advises taking fish and orflax oil everyday, which I did. With the ab-sence of carbs, you body must burn fat(both dietary and body fat) for fuel. It canburn protein too, but as long as you aretaking in enough dietary fat this will nothappen. Being use to eating dry chickenand vegetables every day, the weekdaypart of the diet was very easy for me.Steak, eggs, and cheese. Yumm!!!

Then, on the weekends I ate prettymuch whatever I wanted with a consciousincrease in carbs. After eating low carbs allweek my muscle were ready to soak up theextra carbs allowing me to store more gly-cogen than normal (very similar to thecarb-loading process performed before abodybuilding competition). The reason Iperformed a full-body workout on Satur-days as discussed in “Thinking OutsideThe Box Part I” last month was to take ad-vantage of this overcompensation effectby beginning my carb load with a high

glycemic carb and protein drink immediately fol-lowing my workout. There is evidence that after pe-riods of low carbs and then an introduction of carbsa supercompensation effect can create a dramatic op-portunity for muscle-growth. Dr. Pasquale claims thiseffect is near “drug-like.” I don’t know about thatsince I have never used steroids, but I have to say Iwas pretty impressed with the results. Since thissupercompensation effect is specific to only bodyparts trained before the high carb intake, I performeda full-body routine focusing on compound exercisesbefore carb loading. While my strength and staminawas surprisingly good during both the week and theweekend, one week I experimented by beginning my


carb-load on Friday night. Actually I just ended upeating an unplanned “cheat meal” of pizza, but theresult was that my strength on Saturday was awe-some!

The Upside:Overall, I have to say that this nutrition and

workout plan was pretty darn effective. Now, it istough to pinpoint if it was the change in diet,change in nutrition plan, or just the fact that I waschanging my routine at all that had the biggest ef-fect. I suspect it was a combination of all three. Iguess if I was a better “scientist” I would have onlychanged one variable at a time. Anyway, one of thebig concerns people have with a low carb diet is aloss of strength, energy, and muscle mass. However, Idid not experience any of these, which makes me be-lieve I am an efficient fat-burner. I weighed myselfand tested my body fat at the beginning of this pro-gram and was 231 lbs at about 12% body fat. Myweight actually went up 3 lbs to 234 but my bodyfat went down 2% after about six weeks! This, myfriends are some serious results! My body fat actu-ally crept back up to the 12% mark by the end of the12 weeks, but this was due to me slacking on mydiet too much and not the diet itself, which bringsme to another very positive point of the diet; Origi-nally, my wife, Tennelle, and I had a trip to Hawaiiplanned at the end of February. My goal was to trythis diet out concentrating on getting ripped (theAnabolic Diet can be geared towards maximummuscle-building or maximum fat-loss mainly by ad-justing calorie levels, but this is described in moredetail in the book). Well, for several reasons unfortu-nately we had to cancel our trip. (Yes, that reallystinks!). So, without a specific deadline for beingripped, as I have discussed before I did not havemuch motivation to control my “cheating” on theweekend and ended up having some really badweekends of eating. This was on top of eating a highnumber of calories during the week. I at the highprotein/high fat meals described above withoutcounting calories and eating pretty much as much asI wanted.

You may also remember from last month’s ar-ticle that I have only been performing cardio twice aweek for 30 minutes. To say the least, I was literallyshocked that my body fat levels did not increasefrom where I started! I have always said that a calorieis a calorie, but this experience let’s me know thatthere is definitely something to eating this way thathelps control the hormones affecting the fat-burningand fat storage processes.

I had several people tell me that it looked like Ihad gained 5 lbs of muscle and even accused me ofusing steroids so even though my body fat levelsstayed low, I did not lose (or even gained) muscle!Another interesting point is that the only supple-ments I used during the entire 12 weeks were wheyprotein, a multivitamin, and some fish oil! That’s it!I’ll be interested to see the effect creatine has when Idecide to start using it again.

The Downside:As with anything in life, nothing is perfect and

there is always a downside. I want to be as honest aspossible in my analysis and don’t want to paint the

picture that this diet is the “end all/be all steroid re-placement diet of the century” because it is not. I’msure many of you have been thinking as you readthis “How can it be healthy to eat all that fat?!” Be-lieve me, I thought the same thing. Dr. Pasquale pro-vides some pretty compelling research in “The Ana-bolic Solution for Bodybuilders” of how this type ofeating is completely healthy, even on a long-termbasis as long as you follow the diet correctly, exer-cise, and be sure to incorporate the healthy fats, suchas fish and flax oil into the diet. While I had littleconcerns about how this type of diet would affect mein the short-term, I have to say that bacon, cheese,and meat in high quantities for life makes me a littlenervous.

Also, I did not get bored with the diet at all (es-pecially since I could eat whatever I wanted on theweekend). However, following this diet to a “T” canbe pretty tough. You have to be conscious of hiddencarbs, which are just about everywhere.

Finally, when your carbohydrate intake is verylow and your body begins to burn fat as its primaryfuel source, you go into a state called ketosis. Ke-tones are by-products of this state and they can re-ally make your breath stink! My wife called me“meat-mouth”, which was funny until she started re-fusing to kiss me! I’m not kidding! This alone wasenough to decide this diet was not for me full-time.

Conclusion: This is my off week from training (I trained 12

weeks in a row this time compared to my normal 8and did not feel over-trained, which is another posi-tive for the program) and I have gone back to a more“regular” diet. I am still deciding what type ofweight training routine I will follow for the next fewmonths, but have already created my nutrition plan,

Russ Yeager has been called a “Physique Transformation Expert” and has com-

pleted a new E-Book entitled “27 Must-Have Tips for a Complete Physique

Transformation.” To find out how to obtain a FREE copy visit

www.completephysiquetransformation.com.

which will be a modified version of the AnabolicDiet. The Anabolic Solution actually discussesways to modify the diet by increasing carbs at spe-cific times in order to maximize your individual en-ergy levels and results. I am going to include somecarbs in my diet, but focus them around my weight-training sessions. The rest of the day will focus onvegetables, protein, and healthy fats (with some redmeat and eggs). I learned from the Anabolic Dietthat I don’t need a lot of carbs to have good energyand perform well in the weight room, but I do feelthere is a benefit of including carbs in your diet atspecific times. This should also keep me out of ke-tosis so Tennelle won’t be afraid to kiss me any-more!

I learned a lot from this little “experiment” andam excited to see what I can achieve with my newplan. One of the main things I learned is to keep anopen mind about trying new things. There are manydifferent ways to get results and pigeonholingyourself to one way is narrow-minded and may pre-vent you from reaching your full potential. Theonly way to know if something works is to justjump in and give it an honest try!

As I mentioned, I won’t be following the Ana-bolic Solution year-round, but the results of thepast few months lays some great groundwork tokeep in mind for my next bodybuilding competi-tion. A diet where I can lose fat, gain muscle, andenjoy my food while feeling strong just may be theticket to success for competition!

I hope you have learned something from thesetwo articles, but again please remember that I amnot claiming to be an expert on the diet or prescrib-ing it to you in any way. I’m just a guy giving hishonest opinion of a new program I tried. Until nexttime, keep training hard!

Not only does my Complete Physique Training Video cover what I have found to be the most effective andefficient methods for achieving the results people want, but also provides the motivation to have confi-dence and faith in yourself and your fitness program. This faith and confi-dence will allow you to stick with your workout program because youtruly believe the end results will be worth the time and energy invest-ment.The Complete Physique Training Video covers weight training andcardiovascular training, including the all important mental aspect ofbodybuilding and fitness training, in a straightforward, yet entertain-ing format.Get a game plan, get motivated, and get results! Let the CompletePhysique Training Video help YOU reach your goals!

Are you ready to create your own Complete Phy-sique?Order online at www.russyeager.com

Russ Yeager’s Complete Physique Training Video


By Danielle Nagel, APCAPersonal Chef/ Fitness ProfessionalNutrition & Natural Health Consultant

www.fitandbeyond.comPhotos and meals prepared by:The Fit Gourmet©

food

*Curry powder is a mixture of spices

of widely varying composition devel-

oped by the British during their colo-

nial rule of India as a means of ap-

proximating the taste of Indian cuisine

at home.

Typical ingredients of curry powder

include coriander, turmeric, cumin,

mustard, fenugreek, cardamom, nut-

meg, red pepper, cinnamon, and

cloves.

It is also the

name given to a

different mix-

ture of spices

that include

curry

leaves,

which is

used in

South and

Eastern In-

dian cuisine.

You can either blend your own mixture

of curry spices or you can find them at

your local grocery store or Indian

market.

This easy vegetarian meal is based on top quality ingredients, the best ingredi-

ent for vegetarians searching for the tastiest easy vegetarian meal. It not only

helps the dish to taste as well as it does, but also provides the greatest health

benefits. Get ready for an explosion of flavor in your mouth! This easy vegetar-

ian meal is a favorite for many vegans and vegetarians alike.

INGREDIENTS:2 teaspoons vegetable oil

1 (15-ounce ) package reduced-fat extra firm tofu,

drained and cut into ½-inch cubes

½ teaspoon salt

¾ cup light coconut milk

2 teaspoons curry powder*

¼ - ½ teaspoon cayenne pepper

1 cup precut matchstick-cut carrots

1 (15 ounce) can pineapple chunks in juice, drained

1 large red bell pepper, thinly sliced

¼ cup raisins

½ cup fresh basil, chopped

2 Tablespoons sliced almonds, toasted

1 Tablespoon flaked coconut, optional

DIRECTIONS:1. In a large nonstick skillet heat oil over medium-

high heat. Add tofu and sprinkle with salt.

Cook 8-10 minutes or until golden brown, stirring

frequently.

Remove tofu from pan and set aside.

2. Add coconut milk, curry powder and cayenne

pepper to pan. Cook 1 minute, stirring constantly.

Next, add carrots, pineapple chunks, red peppers

and raisins, cook 5 minutes stirring occasionally.

Toss in tofu, sprinkle with basil, toasted almonds

and flaked coconut.

This dish is great by itself or it can be served over

basmati rice or rice noodles!


http://www.easy-vegetarian-meals.com/

Ingredients2 pounds extra-firm tofu

1 bottle vegan Italian dressing

1 cup very dry red wine

1 tablespoon red pepper flakes

1 palmful kosher salt

1/2 cup + 1 tablespoon olive oil

1 tablespoon flour

Directions:Drain and cube tofu. Marinade in dressing and winefor at least 2 hrs....., but preferably overnight.Preheat oven to 350. Pour 1/2 cup olive oil in ashallow baking dish.Pour off and reserve marinade. Coat tofu cubes inkosher salt and place in olive oil. Bake for 45minutes.In a saucepan heat 1 tablespoon olive oil, add flour.Whisk in remaining marinade and red pepper flakes.Cook until thickened.Serve tofu over rice and mixed veggies. Top withsauce,Serves: 4Preparation time: 1 hr

Baked Italian Tofu

Ingredients1 square of firm tofu (1/2lb)1/4c of Tahini1/2c ground walnuts1t dill weed1T Tamari or Soy Sauce1C bread crumbs

Directions:Mash the Tofu with the Tahini. Add dill weed andtamari. Mix until well blended. Add vegan breadcrumbs slowly until desired texture is achieved. Thetexture should be just stiff enough to form pattieswithout being too moist. Form into patties and grilluntil brown on both sides. Really good in a pitawith tabouleh and runny tahini sauce.

Grillable Tofu Burgers

Ingredients1/2 lb Tofu cut into 1/4 to 1/2 cubes3 tablespoon Olive Oil3 tablespoon Soy Sauce

Directions:This recipe can be scaled from one person to acrowd. It is so good that even known tofu hatersliked it. It is so easy that even lazy cooks love it. Itgoes well with just about anything. Enjoy.

Place the tofu in a broiling pan with oil and soysauce and mix it up so that the tofu is well covered.Broil the tofu until brown, or even crispy (5 to 15minutes), turning it every few minutes.

Try these variations: Add spices and herbs as youlike, different oils and sauces. Tastes great with alittle sesame oil thrown in.

Try cutting the tofu into thin slices instead of cubesand broil until crispy. Makes a great TLT - Tofu,lettuce and tomato sandwich.

Serves: 2Preparation time: 10 minutes

Broiling is a great way to make tofu because it is so quick, easy, and gets a great texture. Wrap it in a dishtowel and press it for about 1/2 an hour before broiling. It is great for dipping into sweet and sour or othersauce.

Broiled Tofu Vegetarian Food is Time Consuming

and ComplicatedNot true. Truth is, the growing number of vegetar-ian convenience foods, like frozen vegetarian en-trees, makes it easy to plan and prepare vegetarianmeals. If you enjoy cooking, there are plenty of op-portunities to use delicious vegetarian recipes. Butusing canned and instant beans, soy foods, veggieburgers, frozen meals, and prepackaged dinnersmakes healthy vegetarian meals cookable in justminutes.

Vegetarian Diets Are UnhealthyNot true. Unbalanced vegetarian diets are just asunhealthy as unbalanced meat-based diets. But bal-anced vegetarian eating plans are perfectly healthy.In fact, studies show that vegetarians enjoy betterhealth than meat eaters, with reduced risks of heartdisease and cancer.

Vegetarians Can’t Get Enough Pro-

tein Without Eating Special Combina-

tions of Plant FoodsNot true. Yes, it’s correct to say that particular com-binations of plant foods - e.g. grains + legumes -boost the availability of protein from these foods.But combining foods in this way is no longer some-thing vegetarians need do to guarantee adequateprotein uptake. As long as the vegetarians eat thesefoods during the course of the day, their protein in-take is fine. The secret to getting adequate proteinis to eat a variety of foods throughout the day.

Vegetarian Diets are Low in FatNot true. Vegetarian diets are generally lower in fatthan meat-diets but they are not necessarily “low-fat.” Vegetarian foods like nuts, seeds, avocado, andsoyfoods can be quite high in vegetable fat, and ofcourse ALL vegetable cooking oils are 100 percentfat and contain 120 calories per tablespoon. Also,excess consumption of cheese and other dairy prod-ucts (by lacto-ovo vegetarians) can easily add up tohigh-fat eating, even though it’s vegetarian. Thegood news is, (except for dairy fats) vegetarian dietsare usually significantly lower in saturated fat.Nonetheless, all fat is calorie-dense (9 calories pergram), so vegetarians need to monitor their fat con-tent just like meat-eaters.

Giving Up Meat and ‘going vegetar-

ian’ is Better for HealthNot true. Giving up meat and becoming a vegetar-ian MIGHT reduce certain risks of diseases associ-ated with high meat consumption. BUT, unless youfollow a balanced vegetarian eating plan you mightsimply swap one set of dietary risks for another. Re-member, unbalanced diets are unhealthy dietswhether or not they include meat.Vegetarian Healthy Diet Program

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Vegetarian Myths



By IFBB Pro Cynthia Bridges

A. Here’s what I recently shared with the women thatI was helping prepare for their first figure contest.

1. First, try to go watch a contest in person beforeyou actually compete. Watching prejudging is usu-ally best for learning.

2. Review videos and pictures from magazines, suchas Oxygen, and Natural Muscle. A picture is worth athousand words until you can get THAT HANDs onexperience at your own contest.

3. Do not miss any meals or supplements. Do notconsume egg whites , any type of deli meats, cottagecheese or any other cheeses (no dairy). Your onlysources of protein will come from fish, chicken, orprotein powder. Complex carbs should be limited tosweet potatoes, brown rice, oatmeal, and fibrouscarbs (green beans, asparagus, broccoli, spinach). Al-though, no broccoli or anything from the cabbagefamily the week leading up to the show.

4. Perform cardio 5-6 days per week with a heartrate of approximately 150 beats per minute for 40minute sessions on an empty stomach, preferablyfirst thing in the am. Your last cardio will be firstthing in the morning the day before you compete.

5. Take a sauna in the morning after your lastcardio and before shower and protan..6. Start regular tanning. Absolutely no burning!!!!Mystic tan 3 times the week leading up to yourshow.

7. The day before you compete apply your firstapplication of protan after you shower, shave, sham-poo, and shine! Do not put anything on you skinprior to protanning. Second coat of protan will bemidday and a third before bedtime. Use old sheetsand pj’s to sleep in. Avoid hands, heels, elbows andknees until competition morning.

8. Start taking an herbal diuretic for water loss 4days before you compete and cut your water intaketo half of your body weight in ounces.

9. Remember face make up has to match yourprotanned body.i like to use dermablend as a foun-dation ( chroma # 4 is the color)as it is an excellentmatch to protan. Lightly dust loose powder over thedermablend to set it. The make up will seem ratherdramatic in the for real, but think stage make up. Thebright lights drown things out, so things need to beexaggerated. You may want to consider hiring amake up artist. Also, you may to have someone doyour hair as it gets challenging to get your hairwashed when you are covered in protan.

10. Pack a gym bag for day of the contest. Someitems to include will be: Vaseline for teeth, snacksfor the day, a vasodilator, water, make up, hairstuff, flip flops, cell phone, money, your posingsuits, clear shoes, jewelry, hand towel, oil orlotion, resistance bands to pump up with,scissors, safety pins, needle and thread,camera, a big baggy shirt to wear ascoverup over your suit while youare waiting backstage, achange of cloths to go outin after the contest, andanything else you thinkyou may need for showtime.

11. Remember big smileson stage and display confidence.You have worked hard and deserve to beup there on stage. A little attitude goes a longway!!!!

12. Plan something fun for after the contestto celebrate your accomplishment and yourfirst contest! I am sure there will be some-thing you will be looking forward to eating.

13. Smile pretty and have fun!

For anyone with any specific questions,particularly pertaining mothers and womenover 40, please feel free to forward yourquestions to the Editor at Natural Muscle orme personally at [email protected]

fitness

Q. I am on the countdown with about two weeks to go before my first figure competition. Even

though I am over 40 years old, I have never seen a figure competition let alone compete in one. Can

you give me some final preparation tips to utilize until contest day?


pz’s perspective

by: Pzphoto by: Solus Creations

TRUTH

I got a disturbing call from along-time friend stating herson who has been diagnosed

as having a number of psychiatric dis-orders has accused her of vile behaviorand dreadful treatment he claims sheinflicted on him as a small child. Hebelieves he has repressed memoriesthat have been brought to the fore byworking with a counselor and now hemust rid himself of the anguish by fac-ing his demons, which means con-fronting her with this knowledge. Sheis beside herself to say the least. Eventhough I know this woman, and don’tbelieve the allegations for a second, Istill asked if she, in fact, is guilty ofany of the accusations her son hasmade. She, of course, said,“ No.” Myresponse, although not designed tominimize the gravity of the situation,was, nevertheless, a simple one. Imerely stated, “ As difficult as this ap-pears, if you are innocent, and none ofthese things happened, than you havethe truth on your side. The truth is theone and only thing that matters. It iswhat it is and nobody can argue withthat reality.” As she thought about itshe seemed to take comfort in thewords. “Truth, she replied. Yes, you areright. I have the truth on my side.”

Regardless what level we are deal-ing on or in spite of how big or howsmall the situation, the truth is thetruth and no one can ever change that

fact. The truth comes in differentpackages. In other words, whetheryour body is all-natural or you usedrug enhancements is a matter oftruth. Whether you are still in lovewith your wife or are having an affairwith another is a matter of truth.Whether you are straight or gay is amatter of truth. Each and every one ofus has to find the truth in who we areand in everything we do. It is thetouchstone to look to in living thebest life possible.

But some of us were not raised inan environment where truth was acode of honor by which the familylived. Some families handle theirproblems and hide their pain or inad-equacies by ignoring them, sweepingthem under the rug, shoving them in acloset, or lying and denying their waythrough life to keep from facing thereal deal. If our parents live a lie, re-gardless of the size of the lie, it is easyto adopt that policy and perpetuatethat philosophy. How can we possiblyunderstand the importance of truth ifit was never shown to us in its purestform? We grow up and become adultswho lie and deceive because it hasbeen demonstrated that it is accept-able, that it works, that it is rewarded,at least, we think, for that is the pillwe have been given to swallow. We goon to run companies, and corpora-tions, and businesses, and govern-

ments, and households without hav-ing truth as the foundationand fabric of our lives.

As the saying goes, “There are three sides toevery story— his side,her side, and thenthere is the truth.”The closer we get toour version of thestory resembling thetruth, the betterpeople we become.Truth is a value to holdsacred. When we holdtrue to this value we areable to rise to a higherlevel of existence.

PZ’S

POINTERS

ON THE

VALUE OF TRUTH

Lies and Deception mayappear to work—There are thosewho live their lives in a web of liesand deceit. By all standards they ap-pear to be happy, successful, perhapseven respected or revered. What hap-pens when the façade is shattered,when the wool has been pulled awayfrom the eyes of those who have beenduped, and the truth is revealed? Afall from grace is a long and lonely

drop. When the dust clears allyou are left with is the truth.Lies work for a time. Decep-tion works for a while, too.In the long run, though, nei-ther lies nor deceptions arethe answer.

Perception can betricky—We all have dif-

ferent sets of experiencesfrom which to draw. That ac-

counts for the fact that wedon’t all see the world

through the same eyes. Whileyour perception of a situationmay be uniquely yours thereis always the truth at the coreof that situation. The truthcan be, at times, hard toface, difficult to admit, andtough to acknowledge. Itcan, too, be illusive and

sometimes tricky to recognize, butonce you embrace it your life can im-prove on many fronts.

Fear and Denial are Road-blocks to the truth—Living indenial is one of the biggest impedi-ments to discovering the truth. Thereason for that denial is the fear of fac-ing the naked truth head-on. It can bea scary proposition, one that requires adesire to accept and change that,

the

of the matter


which is obstructing your way. It iseasier and less painful to continue onthe same path, remaining in that com-fort zone, while you make the samemistakes over and over again, neverlearning the lesson, never creating theopportunity to at last get it right. Lookoutside of yourself for help. This is notan easy process. You may even need toseek some professional source to assistyou in breaking the chains of fear anddenial that bind you.

What goes around comesaround—There is something aboutthe way in which the universe is set upthat supports this concept. When youlive your life by the golden rule anddo your utmost to do right by all thosewho pass in and out of your life, youare living your highest potential.Truth plays a big role in carrying outthis aspiration. I constantly ask myselfif the decision I am about to make, thedeed I am about to do, the words I amabout to speak, impacts others in anegative or harmful way. If you inten-tionally use, abuse, con, cheat, rip-off,defraud, exploit, hurt, malign, or take

advantage of others, be prepared toreap the consequences of those actionssomeway, somewhere, somehow, downthe road.

Believing Your Own Lies—Howmany people do you know who areguilty of believing out and out false-hoods about themselves? Everythingabout their lives is a downright lie, yetthey continue on with the lie not onlyfor the sake of society, but above all,for the sake of themselves. They havelived the lie and fed the lie and toldthe lie for so long until they begin tobelieve it. Who are they really fool-ing?

Some People Can’t Handlethe Truth—As Jack Nicholson saidto Tom Cruise in A Few Good Men, “You want the truth? You can’t handlethe truth.” There are those whose life isfilled with distortion or engulfed bydishonesty and the truth is somethingthat they just will not entertain. That istheir choice. Unfortunately, ignoring itdoesn’t make it go away or mean itisn’t so.

“There are three sides to everystory— his side, her side, andthen there is the truth.”

It All Comes Out in theWash—You can run but you can’thide from the truth. The truth has away of surfacing one way or the other,sooner or later, in some form or an-other. The ramifications may be shat-tering, and can even alter and destroylives. The remarkable thing about lifeis it gives us a chance to right thewrongs, fix the faults, and erase the er-rors we have all experienced at onetime or other.

A close resemblance—Peopletake extraordinary liberties with thetruth. They tell part or some or a pieceor a tad as they twist and turn and em-bellish and exaggerate. As long as theythink there is an ounce or a smidgen orsome semblance of truth in their storythey believe themselves to be truthful.It is easy to do. Alas, we all do it. Howquickly we can turn that minnow intoa great white shark. There has longbeen an ethical debate on white liesversus the truth. Some feel as long asno one is adversely affected than it isokay to stretch the situation to suit our

needs. Trouble is where do you drawthe line?

Don’t let the past determinethe future—You may have grownup in a less than healthy atmospherewhere dad the alcoholic battered momthe silent martyr and you learned itwas easier to follow in those footstepsthan face the truth of the situation. Youcan pass on to another generation allthe pain and lies that lifestyle supportsor you can admit the truth and makethe changes necessary to ensure youand those you love have the life youdeserve.

More than Death andTaxes—For the skeptics and thenaysayers who claim the only truthyou can depend on is death and taxes,I say, get your head out of the sand andopen up your heart. This attitude is asimplistic and convenient way ofshirking the responsibility we have toourselves and to each other to live ourlives to the fullest in the truest sense

possible. Expand your horizon when itcomes to looking at the truth, at itsvalue, and its meaning.

Listen to your inner voice—When in doubt, go inside to that innervoice we all possess and it will tellyou the truth every time. It is throughthat voice that our conscience speaksand leads us in the right direction. Wehave only to take the time to listen.

Peeling away the layers—Thetruth is like an onion. You have to peeland peel and peel away layer afterlayer in order to finally get to it. Eachlayer can be a cover, or a mask, or anobstacle, or a disguise to what is onthe other side and it only through re-moving these layers do we reveal whatwe need to know and understand.Eventually you will get to the truth.Just like the cheese in The Farmer inthe Dell, the truth stands alone.

Answering to a higherpower—Human beings are an arro-gant lot. Americans can be especiallyso. Don’t be deceived into thinking

your actions don’t count in thegrand scheme of things. Theydo. If I know nothing else, Iknow this to be true. You maythink you are getting awaywith this, that, and the otherhere on Earth, but eventuallyyou will be accountable to apower much greater than man-

kind. That is the most universal truthof all.

It all starts with you—Al-though we live in dark and uncertaintimes, I believe man is inherentlygood. Having encountered more thanmy fair share of disreputable slugsalong the way, I have, even so, beenfortunate enough to know some of thefinest souls on the planet. I continue tosearch for those who share my philoso-phy in both my personal and profes-sional life. It is important to surroundyourself with as many people livingtheir lives in the true spirit of truth aspossible. This can only happen whenyou are living up to your end of thebargain. You cannot expect what youare not willing or able to give in re-turn. No hypocrisy, no rationalization,no excuses will do. It can sometimesbe a road less traveled but a journeyworth embarking upon. We are, afterall, spiritual beings living the life ofhuman beings. It is within that contextwe will make mistakes, encounter dis-appointments, falter and fail, but liv-

ing a life based on truth will be theone constant we can look to in order tosee us through.

Pz is an empowerment strategist,writer, and advocate in fitness, flair,and life fulfillment. Pz is now avail-able for speaking engagements, semi-nars, and workshops. For more infor-mation contact Betsy [email protected] or call 727-789-5111. Pzencourages your participation andwelcomes your questions and com-ments at [email protected]


By Eric Hoult B.S., Pro BodybuilderSpecial Feature: Lauren Pearlman

Photos by axisdzn.com

The time has come when everyone is digging in their closet to find that

hot swimsuit that looked amazing last summer. The problem is once

you put it on, you start critiquing your physique and what body part

you want to improve on. STOP putting off cleaning up your diet and just do it!

Make a commitment to yourself to include more salads in your diet, and cut

back on the portions of food that you consume at one meal. Cut the bread and

starches in your diet in half and drink plenty of water. Pick Three days to consis-

tently incorporate 45 min. to 1 hour of some type of cardiovascular activity into

your weekly routine. Remember to maintain a lean physique it is imperative to

BURN MORE Calories than you TAKE IN. Make a commitment to yourself and

Get Shredded This Summer!!!

This month’s special feature is Lauren Pearlman. She is currently a Personal

Trainer at US Fitness in Delray Beach. She has been training people for the last

7 years and stays active in other fitness programs. Lauren competes in Figure

Shows and plans to compete June 10th in West Palm Beach and July 14th at the

Southern States. If you would like to contact her with any fitness questions

email her at [email protected]

In this kinesiology segment we are taking a look at the muscles in the Back

region. I will focus on some of the prime movers of the back region. The muscle

groups we will cover are as follows: Latissimus Dorsi, Rhomboideus, Erector

spinae, Teres Major & Minor, Infraspinatus, Iliocostalis, Trapezius, Levator

Auguli Scapulae . This segment will help supply you with the proper informa-

tion to help improve your form.

In the exercises below we will cover muscles that are emphasized (Heavy &

Moderate), execution, form, muscelology, and the anatomy of each exercise.

Remember to always start out light and slow when attempting any exercises in

these articles. Always consult a professional trainer, if you are having any prob-

lems with these exercises. Until next issues Dynamic Core segment, continue

making time for your health & fitness goals. Be Focused, Driven, and continue

to make lifestyle changes.

great back training routine on the next page

The exercises that we willcover are as follows:I. Seated High Pulls

II. One Arm Dumbbell Rows

III. Horizontal

IV. Standing Cable Rows.

Lauren’s Current workout is:Monday Hamstrings/Glutes/Cardio

Tuesday Back/Shoulders (Heavy Day) Cardio

Wednesday Biceps/Triceps/Cardio

Thursday- Quads/Calves/Cardio

Friday Back/Shoulders (Drop Sets) Cardio

Saturday Cardio

Sunday OFF.

get

This Summer!



SEATED HIGH PULLS

Muscle Position and Execution:“ Hands in (pronated) overhand position

“ Start with arms fully extended

“ Pull arms back keeping elbows high, squeezing

scapulas together

“ Pull the bar to the top of the chest, keeping the

chest out at the end of movement

Tips and Form:“ Always keep a tight grip with thumb wrapped

around index fingers

“ Control the bar as you come back to the starting

position each time

“ Blow out the air when pulling bar back on each

repetition (concentric phase)

“ Breathe in when returning to the starting position

of each rep (eccentric phase)

ONE DUMBBELL ROWS

Muscle Position and Execution:“ Place one knee on the bench and foot on the floor“ Start with dumbbells in the extended position

“ Keep head in one position throughout movement

“ Pull arms and elbows to the back, keeping elbows in tight tothe side of body

“ Squeeze for two seconds at the top of the movement

Tips and Form:“ Pull dumbbells into side of rib cage

“ Use a weight that you can control, this movement should be

light“ Blow out air at the top of each repetition

“ Keep slight arch in back and pull your shoulder back slightly at

the top of this movement

Muscleology:All three parts of theErector spinae work

together to extend

the trunk of the body.

M u s c l eAnatomy: The

Erector spinae at-

taches the spines of

the sacrum internally,and arises in a very

wide surface across

the lumbar region ofthe low back, and

functions as an ex-

tension muscle(trunk extension).

The il iocostalis is

the external or laterallayer of the erector

spinae and is found

to possess nine orten tendons that in-

sert into all angles of

the ribs.

Muscleology: The Latissimus dorsi’s main functionduring this movement is adduction. Adduction: is pulling

the arms and elbows down to the sides of the body from

and overhead position. The teres minor and theinfraspinatus’s primary action are to rotate the humerus in

the outward movement when the arm is in a raised posi-

tion. They also serve to protect the shoulder joint from be-ing injured. The main function of the Rhomboids is a slight

rotation of the scapula upwards and backwards, flexingthe muscles towards the spine.

Muscle Anatomy: The latissimus dorsi is a broadflat muscle that arises form the external lip of the crest of

the ilium (hip). Its fibers virtually all run in a parallel direc-

tion covering the lumbar and the lower half of the dorsal(lower back) regions. As these fibers run toward the top of

the latissimus, the muscles becomes narrow and “cordlike”

and inserts into the humerus bone (upper arm bone). Thelatissimus muscle is what gives the body its “V” like ap-

pearance.


For more information on Muscleology videos, clothing, products,and nutritional information Call 1-877-283-4338 or visit us at our

website www.muscleology.com

ReferencesFranis, P. Applied Anatomy and Kinesiology. Supple-

mental materials. (San Diego: KBBooks,1999)

Gray, Henry, F.R.S.Anatomy Descriptiveand Surgical, 15th ed.(New York: Barnes &Noble,1995), 401 to406

Greene, Paul. Kinesi-ology: Movement in thecontext of activity (St.Louis: Mosby, 1999)

Rasch, P.J. Kinesiologyand Applied Anatomy, 7th

ed. (Lea and Febiger,1993)

HORIZONTAL LAT PULL-UPS

Muscle Position and Execution:“ Adjust Smith Machine bar approximately 3 feet from the floor

“ Lying on the floor reach up and grab the bar“ Place hands wider than shoulder width

“ Pull chest towards the bar in a controlled fashion keeping the knees

slightly bent“ Squeeze shoulder blades together and keep chest out on each repetition

Tips and Form:“ Always keep abs tight

“ Wide grip will put more pressure on the latissimus“ Keep back straight and ads tight and chest out at the top of each move-

ment

“ At the top of each movement squeeze and blow out the air

STANDING CABLE ROWS

Muscle Position and Execution:“ Keep feet shoulder width apart“ Hands in (neutral) thumbs-up position

“ You can use different types of handles to get a closer or wider grip

“ Start with arms in fully extended position“ Pull arms back using one fluid motion

“ Release the bar back to the starting position in a controlled fashion

Tips and Form:“Use a weight that can be controlled, not jerked up

“ Blow out air at the top of the movement and pause two seconds

“ Very slightly pull your shoulders back at top of movement to get full

contraction out back muscles.

Muscleology: The Trapezius primary action is to retract the scapula and

braces back and the shoulders. The middle and lower fibers of the Trapeziuswork in the action of rotating the scapula. The Levator scapula is primary used

in the shrugging action of the shoulders. The main action of the Rhomboids is

a slight rotation of the scapula upwards and backwards, flexing the musclestowards the spine.

Muscle Anatomy: The Trapezius muscle is a large triangular muscle

that is on the first layer of the back just beneath the skin. The fibers in the

Trapezius (Top, Middle, Lower) run in three different directions. The topfibers, run down and outwards to the rear part of the shoulder. The fibers in

the mid region run straight across the Trapezius, and the lower region that

runs upwards, toward the rear part of the deltoid.

Muscleology: The Teres minor and the

Infraspinatus primary action is to rotate thehumerus in the outward movement when the

arm is in a raised position. They also serve to

protect the shoulder joint from being injured.

Muscle Anatomy: (Same as Section I.)


Mohr Results with Dr. Chris

By Christopher R. Mohr, PhD, RD

-s

themost important nutrient

When trying to pack onslabs of muscle, theonly thing most folksare concerned about is

the amount of protein they are con-suming. Of course protein is not theonly macronutrient and total energyintake is most important, but peopleusually forget that. However, the onenutrient that most people rarely giveany thought to is water. However, with-out water and the right fluids, yourperformance in the gym won’t be any-where close to what it should be.

Water is the most abundant com-pound in the human body and ac-counts for approximately 73% of leanbody mass. Staying well-hydrated isnecessary for optimal health, mentalfunction and performance. In 1996, theAmerican College of Sports Medicinestated that “humans do not voluntarilyconsume sufficient water to maintainoptimal fluid balance.”

Of course some companies reallytry to capitalize on this and fortify wa-ter with everything from vitamins andminerals, to herbs and oxygen. Let’stake a look at some of this ingredientsand see where they fit into a body-builders lifestyle.

Vitamins / MineralsFortification with vitamins and

minerals is not a new practice; every-thing from cereal, milk, and orangejuice is fortified. The addition of vita-mins A and D to milk, or calcium to or-ange juice is typically not questioned,but fortifying water with anythingother than fluoride is a relatively re-cent practice. There is no evidence tosupport the notion that the small in-

clusion of whatever vitamins or miner-als will enhance (or hurt) performance,so paying the extra cost for such prod-ucts is not worthwhile.

HerbsSimilarly, there are a number of

waters that are fortified with herbs.With names like Skinny Water, SmartWater, and Revival, they claim to in-crease fat metabolism, mental alert-ness, and enhance the immune system.It is possible that some individual in-gredients in fortified waters may havesome benefits although evidence atpresent is lacking. However, very oftenthe amounts included in fortified waterproducts are less than theamounts used in clinical trials.Like the vitamins and mineralsdescribed above, consumingsmall doses of a random assort-ment of “special” ingredients,will improve neither health norperformance. While many com-panies claim otherwise, theonly nutrients that can provideenergy are macronutrients-butwhen these are added, you areno longer drinking water!

The upside of“designer” wa-ters

However, there may actu-ally be some benefits to drink-ing fortified waters. Not be-cause they “increase stamina,energy or maximize perfor-mance” as some companiesclaim. Rather, because many of

these waters are flavored, people con-sume more of them. If you’re in thegym sweating, straining, and grunting,you need to have something to en-courage your consumption; sometimesthat additional flavor will help. Butyou know what is my absolute favoriteproduct for this——Lipton To Gopacks of tea, where all it takes is apacket of this to a bottle of water and,whala, nutrient packed flavored water!They don’t provide any calories, havethe health benefits of actual tea, mean-ing powerful antioxidants, and theytaste great, providing change to thesometimes boring water that can getold rather quickly.

And not only do the Lipton To Gopacks provide some great nutrientsand additional flavor, but they fit verywell into the new Beverage Guidelinesthat were recently published in theAmerican Journal of Clinical Nutri-tion, a highly respected scientific jour-nal. Notice the bottom of the pitcher iswater, meaning most of your fluid in-take should be from water. Next up iscoffee and tea; both provide a signifi-cant amount of antioxidants to the dietand tea has the added benefit 100’s ofresearch studies showing its numeroushealth benefits. Of course both bever-ages are best when consumed plain, in-stead of adding loads of sugar, honey,

and cream. And green tea mayeven boost fat loss, so drink up!As we go up the pitcher, we be-gin to add beverages that pro-vide some calories in additionto nutrients, which is why theseare higher up on, meaning lessshould be consumed than thosewhich provide no calories.

Here’s the moralof the story—nexttime you’re planning your nu-trition regimen, don’t forgetabout water—the MOST impor-tant nutrient your body needs!Try to consume approximately½ gallon for every 1000 calo-ries you consume. And, themore protein you eat, the morewater you need. If your urinelooks like light lemonade,that’s great—if’ it’s apple juice,you need to drink more water!



By Hugo Rivera, BSCE, CFT

IntroductionAs most of you fellow bodybuild-

ers know, testosterone is the male hor-mone responsible for the developmentof the male sex and reproduction or-gans; in addition to also promotingmale characteristics such as a deepvoice, facial hair, increased levels ofmuscle mass, sex drive, and aggres-siveness. Men’s testicles produce thishormone in large quantities whilefemale’s ovaries produce some of it invery small quantities.

Low levels of this hormone createmetabolic issues that have immediateand long-term consequences for theperson suffering from a deficiency.

Maladies of Low Test-osterone Levels

Needless to say low levels of test-osterone can cause a male to first andforemost lose his sex drive. Dependingon how low your levels are impotencemay become an issue down the road.Also energy levels will plummet aswell as muscle mass and strength.Even if you are giving it all you got inthe gym and following your diet, youmay find that getting a good pump atthe gym is hard, and also that gainingmuscle is becoming a very hard taskto accomplish. Worst of all, fatloss seems harder than ever aswell because of decreasedlypolysis from lower test-osterone.

If you sufferfrom low testoster-one your mood mayalso take a dive andyou may often feel de-

pressed. In addition to the above, thefollowing are also maladies of low tes-tosterone levels:✍Increased insulin resistance (whichmakes it hard to lose body fat as insu-lin levels will increase in the body dueto the fact that the cells are not accept-ing this -hormone efficiently; this canof course lead to diabetes).✍Constant fatigue and reduced zestfor life.✍Reduced mental capacity.

Age for DeclineAt what age does this decline start

happening? The time at which this de-cline in levels begins is still much de-bated amongst experts but recent re-search seems to indicate that it can be-gin as early as 25-30 years old. My ad-vice to you is that if your sex drive islow, then you should have your levelschecked because this is the most com-mon symptom of low testosterone.Below are thenormal valuesfor testoster-one levels:-✍Normalrange of

total testosterone is between 300 –1200 nanograms per deciliters (ng/dl)-✍Normal ranges for free testosterone(the actual active testosterone thatyour body can use): are 8.7 – 25 pico-grams per milliliters (pg/ml).

Needless to say the closer to the upperlevel you are in both ranges the better.

Top Natural SupplementsThat Can Help BoostTestosterone Levels

Once you find that your levels oftestosterone are beginning to decline,there are several supplements that onecan use in order to keep them opti-mized naturally. Please remember thatfor the most part (except for the firsttwo supplements presented) only ifyou are older than 25 years old, whenthe hormonal production may begin todecline, should you start considering

the use of thesesupplements.

Teenagers, inmy opinion,should stay away

from any supple-ment that has an ef-

fect on hormonal levels asthere is no need to upset a system

that is already operating at peak effi-ciency. Besides, teenagers produceroughly the equivalent of a 300 mgshot of testosterone per week anywayso there is no need to attempt an in-crease in production.

The efficacy of some of thesesupplements is still under debate bysome of the experts in the field, but in

my opinion as a competitive athlete Ihave seen an edge by using them.

1- ZMAA scientifically designed anabolic

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continued on page 46



to my worldto my worldto my worldto my worldto my worldinterview and photos by:

Dr. “Coach” Atherton

My good friend and fellow photographer, Thomas Oed, suggested when we

were in Hollywood in November that I shoot the recent last year’s winner of

Model Universe,

Michelle Berthelot. He arranged an introduction to Michelle and her mother.

My shooting schedule was unusually tight; but I made the time between

sessions of Fitness America Model. It was a great decision and I am confi-

dent this month’s MY WORLD will validate the choices.

The first look in the camera captured the poise and charm of this Louisi-

ana beauty. As I shot and talked to Michelle, the sincerity of story and the

quiet beauty of her persona captivated me. I knew her story needed to be

told and would be appreciated: Michelle was born and raised in St Ber-

nard Parish, right outside of New Orleans. As you know, this area was

among the most devastated by hurricane Katrina. Michelle and her fam-

ily were violently forced to flee their home and eventually move to

Hammond, Louisiana, where they now reside.

Thomas, thanks for the “heads-up” and Michelle, thanks for being part

of MY WORLD.

Michelle Berthelot

Age: 22

Height: 5’5”

Weight: 110lbs


Where were you born?This is a very ironic question at this time in my life. Iwas born and raised in St. Bernard Parish, locatedright outside of New Orleans, Louisiana. Unfortu-nately, this area was affected the worst by HurricaneKatrina; therefore, my family now resides inHammond, Louisiana.Marital Status? Children?I am not married; and I do not have any children. Ihave many hopes and dreams that I feel I need to ac-complish before I am ready to think about marriage.However, I cannot wait to one day, experience thispart of my life.Education?I graduated from Archbishop Hannan High School,located in Meraux, LA, in the year 2001. Thereafter, Igraduated from a Dale Carnegie Public Speakingcourse the following summer. I just graduated seniorat Southeastern Louisiana University. In the future, Iplan to receive my Master’s degree in Dietetics.What do you consider your greatesttriumph(s)Model Universe 2005 – 1st placeModel America 2006 – 3rd placeMs. Louisiana United States 2001Ms. United States – 2nd runner upNational Dean’s List and Southeastern LouisianaUniversity’s Dean’s List

What do you do for a living?Currently, I am a full-time college student at South-eastern Louisiana University for one more semester;then I will be graduating. J. Thereafter, I will be mov-ing to Los Angeles, California to pursue my model-ing and acting career. I would like to become verysuccessful in the entertainment industry.

How/Why did you get involved in fitness?I have always had a passion for both emotional andphysical fitness. My friends have competed in bodybuilding for a while; and I decided to join them (forthe first time) at the Model Universe competition inMiami, Beach, Florida. I was very surprised to havewon my first competition; and have remained dedi-cated since.

Favorite:Book: Chicken Soup for the Soul SeriesMovie: Dirty DancingCheat food: Anything Chocolate! (editor’s note..”my kind of girl”)

Who influenced you the most athletically?Surprisingly, I have never had anyone directly influ-ence me. However, I would have to think that myfamily has had the most influence on me because oftheir true support. They have always motivated andinfluenced me that I can do anything that I put mymind to. Also, they know that I will reach for thehighest in order to conquer my dreams; and theyhave never and will never try to bring me down.

Who do you admire most:Male?I definitely admire Brian Applewhite, my friend andcoach, the most. He has always helped me prepare forpageants and modeling competitions; and he has allthe faith in the world in me. He has believed in me

from day one; and he knows that I will never give upuntil I conquer my dreams. I could never thank himenough for everything he has helped me with.Female?I admire Adriana Lima because she has become assuccessful as I would, one day, like to become in themodeling industry. She has been on many magazinecovers, runways, etc; and I would definitely like tobecome as successful as she has.

What did you thinkabout your first com-petition?In June 2005, I traveled toMiami Beach, Florida tocompete in Musclemania’sModel Universe competi-tion. When the top wascalled, I was the last nameto get called; so I wasoverwhelmed just to makeit that far. Furthermore,when my name was calledas the winner, it was like adream come true for me.Who do you want to emu-late? Athletically?I would like to emulateone of my childhood bestfriends, whom I lost toLeukemia. She was one ofthe greatest people I everknew; and she had neverlet me down a day in mylife. She would never giveup on a dream; and shewould go to any extremeto make hers some true. Iwould like to have thesame perseverance anddedication that she hadthroughout my lifetime.

How do you want to be remembered as anathlete?I would like to be remembered as a person whostands for everything I believe in. I would like othersto remember my motivation, determination, anddedication. Most of all, I would like to rememberedas a person who is very down to earth, and is willingto help people to the best of my ability.

What traits do you value most?Determination, motivation, and a charismatic per-sonality.

What do you see that is good in Fitness to-day?The thing that I like about fitness today is that morepeople are taking it more seriously than they everhave before. I think our society is starting to realizethe consequences of being overweight/obese aremore serious than they people realize; therefore,they take exercise and fitness more serious thanpeople did in the past.

What needs to change in Fitness today, inyour opinion?

The one aspect of fitness today that I think reallyneeds to change is the unnatural attempts people useto remain fit. Some people think that steroids, dietpills, etc. are the “speedy” answers to getting inshape; however, it really just takes dedication, deter-mination, and the will to want to remain fit.

If you could thank 3 people in your life, whoare they and why?First, I was to thank God because (being from New

Orleans) since Hurri-cane Katrina the onlything my family hadleft was faith in Godand each other tokeep going and seethe positive side ofthings. Second, I wantto thank my mom anddad because withouttheir support I wouldhave ever made it asfar as I have today.Also, I would neverhave the courage,heart, and motivationto continue withoutthem. Third, I wouldlike to thank myNanny and Pawpaw.My Nanny has alwaystraveled with mymom and I, and sup-ported me with 100%of her heart - Icouldn’t thank herenough. Although myPawpaw is only herein spirit now, I knowhe is dancing rightbehind me every step

of the way just as he always has.

Do you have any other comments?Many people do not realize how much your presentdecisions will affect your future lifestyle. Therefore,I would just like to share one of my motto’s –“Healthy Choices = Healthy Lifestyle.” In otherwords, make healthy choices now, so you will live ahealthier lifestyle in the future.

What is your passion?My passion is maintaining is maintaining bothphysical and emotional fitness. I love exercising andworking out to maintain fitness; and I believe thatwhen a person is physically fit, it allows them tomaintain emotional fitness.A good friend of mine told me this quote; and I lovethe way it sums up fitness and athletes…. “Live totrain, train to win!”

What else do you want the reader to knowabout you?I would like the readers to know that if you want tolearn more about me and my fitness lifestyle you canvisit my website at www.michelleberthelot.net. Hopeyou enjoy!!!


California has Venice Beach,Florida has South Beach, &Vegas has the strip, but New

Jersey has ‘The Jersey Shore.’ “Downthe shore,” as we say, refers to the 127miles of golden sandy beaches thatline the Atlantic Ocean along thecoast of New Jersey. Beautiful beachescan be found anywhere in the world,but what is unique to “The Shore” arethe people and the energy that can befound on and around those beaches.From Memorial Day to Labor Day theentire tri-state area (New York, NewJersey and Connecticut) and some ofPennsylvania are let loose on ourboardwalks and beaches. After monthsof cold weather, wind, and snow “let-ting loose” is an understatement! Weraise hell not for a week during springbreak but for 3 months starting lateMay through the end of August.

Throughout the winter residentsof this area are wrapped up in the holi-day traditions, but once New Year’s isover and the last street is swept inTimes Square we are getting ready forsun and fun at The Shore. Along withpreparing shore houses the men ofNew Jersey are sweating it out andpumping it up in gyms everywhere inanticipation of the big reveal; shirtsoff!

“The Garden State;” it’s printedon our license plates. We do growthem big, but I am not talking aboutJersey tomatoes. I am talking aboutthe muscles! But these bodies are not

hatched, and they do not come fromdrinking our tap water. They are cre-ated through great discipline, sacri-fices, and hard work. We are not superhumans, as we fall into the cookies,cakes and a winter slump like every-one else. We too pack on a few winterpounds during our hibernation andhide it under thick sweaters and wintercoats. But come February we get seri-ous. So what I am doing this summer isspotlighting afew guys whohave exceptionalphysiques, andfinding out whatthey do to buildand maintainlean qualitymuscle and whatthey do to dietdown and getready for beachweather.

This JerseyMuscle seriesfeatures Nickand Brian; 2guys that havegrown up smackin the middle ofall the near-na-ked bodies andthe mayhem that is the quest for thebest body you can have. Throughoutthe summer I will produce a video se-ries called “Jersey Muscle,” that willtake you up close and personal withNick, Brain, and some of their friends.

It will be a bird’s eye view into prepar-ing for sun and partying this summer.Along the way, I will feature articleshere that will spotlight certain keyphilosophies and techniques of eachfeatured guy. Come with us to thegym, to the beach and out to someparties. I will warn you, this is not a G-rated DVD!

Nick is 20 years old, 6’ 225pounds with a 31-32” waist. Brian is

23, 5’9 at 200 pounds with a 32”waist. Both admit that they have al-most uncontrollable urges to eatpizza, cheeseburgers, nachos andcheesecake. You will learn how theyfight those urges, and how and when

they allow themselves to give intothose urges.

February starts an immediateswitch in workout routines. The firststop of the day is the gym; JerseyShore Fitness Shop in Bradley Beach,NJ. The dreaded cardio is added backinto their workouts in addition to theweights. Nick says he does 20-30 min-utes at the end of his workouts so thathe is fueling his body on what he has

stored and not theenergy he needs totake him through aproductive, hard-core lifting. He findsthat if he doescardio first, he has adip in energy andhis weight liftingsuffers. Brian, on theother hand, likes toget up very earlyand do cardio in themorning to kick hismetabolism intohigh gear for the restof the day. Both,however, agree thatthey hate doingcardio but that it isan essential part ofdropping some

weight and keeping your body “tight”.In addition to the cardio, there is a

drastic change in eating habits anddiet. Brian says, “What’s great aboutliving in the Northeast is that if youfall off your diet you can hide it under

By: Fitness Celebrity Aj DiCapriowww.muscleonfilm.com

Why They Do ItHow They Do It


layers of winter clothing. The key is toknow when to stop so that doing so isnot such a chore or an impossible task.That will only discourage you.” Brianlikes to stay within 5 pounds of hisgoal weight or what he calls his“beach body.” Just making the adjust-ments in cardio and diet will shed thatvery fast, so it gives him some room toenjoy some of his favorite “cheatfoods”.

But thistime of yearopens up somany more pos-sibilities. Asidefrom just tak-ing your shirtoff at thebeach, thewarmerweather al-lows you togrill moreoutside andtake longjogs alongthe beachand board-walk. Assoon as thewarmerweather hits,cardio be-comes lessof a chorewhen youcan do itoutside.What is anongoingstruggle isthe diet.

Firstthing, sugar isgone, out ofthe diet andstays out.More water isadded in, ifpossible a gal-lon a day. Tripsto The Wind-Mill, a favoriteJersey Shoreburger andFrench fry place,virtually stop!Grilled chicken, salads, water withlemon, and a baked potato are a surebet. Mornings are egg whites withwhite turkey meat, some dry toast withmaybe a little peanut butter for tasteand needed fat, apples, fruit, tea or cof-fee. Both Nick and Brian stay clear ofany type of juice. Juice is full of sugarand some are also high in sodium.

Nick stays strict and focused untilhe reaches his goal weight, then inmoderation will have a few cheat itemsearlier in the day. The key words hereare “cheat items,” not meals or days. Acheat item maybe some cheese, or acup of pasta or an occasional slice ofpizza during this slim down, beachbody process. Nick has a secret addic-tion to cheese and will admit he is a

‘cheese-aholic.’I

have al-ways saidthat 50%of yourbody ismade inthekitchen;the other50% is splitbetween aproductiveworkout andthe properrest and re-cuperation.Just keep inmind that theolder you getthe longer re-cuperationtakes, so keepin mind theage of theseguys and besmart aboutyour diet andworkouts.These tipsand sugges-tions will goa long wayto develop-ing and/ormaintain-ing a beachbody ofany age.

Staywith ushere formore fromNick,Brian and

Jersey Muscle.For information about the release

of the DVD go towww.muscleonfilm.com . See photos,clips, behind the scenes and read moreabout Nick, Brian and their gym bud-dies.

Thanks to Jersey Shore FitnessShop, Bradly Beach, NJ for letting ususe you gym!

Yes, I am interested in being NGA Certified. Please send info & an application to:

Get CertifiedGet CertifiedGet CertifiedGet CertifiedGet CertifiedI. Nutrition: A Physiologic ApproachII. Dietary Planning and Energy ProductionsIII. Anatomy, Biomechanics, and KinesiologyIV. Exercise PhysiologyV. Factors in Physical PerformanceVI. Professional Trainers: Ethics and Conduct

Testimonials By:Arnold Schwarzenegger * Jack LaLanne

Lou Ferrigno * Bill Pearl * Larry Scott

Founded 1979

The National Gym Association, Inc.PO Box 970579, Coconut Creek, FL 33097-0579

Tel.: (954) 344-8410 Fax: (954) 344-8412www.nationalgym.com [email protected]

Name:

Address:

City: State: Zip:

Become A Professional TBecome A Professional TBecome A Professional TBecome A Professional TBecome A Professional Trainerrainerrainerrainerrainer

nick

Brian


By: Skip La Cour

Natural bodybuilding has beenpropelled forward with the development of high quality,

highly effective nutritional sportssupplements.

Proper supplementation is essen-tial to those who strive for the bestphysique it is possible to achievewithout drugs. If all factors such as ge-netics, training, and nutrition wereequal among those who train natu-

rally, the choice of the

Just because you’ve decided to train without drugs does not mean you have to settle for

second-rate results. A structured supplementation program can be a tremendous advan-

tage in your quest to gain muscle and lose body fat. When combined with proper training

and nutritional habits, a good supplementation program can assist in more efficient and

rapid muscle growth — without the moral, legal, and medical ramifications commonly

associated with drug-use. It will, however, take patience, knowledge, and a financial

investment.

right supplementation program wouldundoubtedly differentiate the best de-velopment from the mere satisfactory.

Probably the biggest developmentin supplementation is food product de-sign and engineering. Nutritionalsupplements are more convenient andbetter tasting than ever. The present isa great time to eat nutritiously with theadvancements that have been madeover the years. Long gone are the daysof the horrible, “chalky-tasting” pro-tein powders and unpalatable pills andpowders. It took a lot of dedicationfrom the lifters of the past to stick totheir regimens.

It is often more efficient and mucheasier for the body to get the nutrientsit needs to build muscle with the state-of-the-art food replacements and wheyprotein powders rather than with ordi-nary food. Another tremendous advan-tage these have over regular food isthat they can be significantly more nu-tritious with a mere fraction of the

calories and very little fat.Supplements are just that –

supplementation or adding sup-port to sound nutrition and exer-cise. They are not intended to takethe place of intelligent eatinghabits and good old-fashionedhard training.

I have often talked to manynovice trainees who mistakenlybelieve that the addition of the

“latest and greatest” supplement willhelp them instantly get 21-inch arms.Worse yet, they are willing to spendany amount of money needed to pur-chase it. Although supplements can bevery helpful, they do not offer anymiracles all by themselves.

A detailed supplementation pro-gram can be very expensive. But ifyou want to be the best you can be,you would be smart to take advantageof them.

However, this does not mean youshould immediately go out and buyevery product available. Good judg-ment is essential to getting the mostout of your investment.

A good case can be made to jus-tify buying a high-quality whey pro-tein powder. When compared to eggwhites — a less expensive proteinsource — the whey protein is actuallya better value. Ten egg whites have ap-proximately 30 grams of protein. Butthe heat used to cook the egg whitesalters the structure of the protein some-times to the point that only 40 percentwill be actually used by the body.When you factor in the time needed tocook the eggs, their actual value islowered even further.

Now, let’s evaluate high-qualitywhey protein powder. One servingequals about 25 grams. It usuallytastes great, comes in several flavors,mixes easily, is quick and convenient

and, most importantly, is efficiently as-similated by the body — much moreefficiently than the egg whites. Youmay discover that it is well worth theexpense to invest in such a proteinsupplement.

If you plan on making the most ofyour intense workouts, you have toback them up with proper nutritionalhabits. This means you will have to eatwell-balanced meals from six to tentimes a day. It has been said that howyou eat determines up to 80 percent ofthe way you look.

Many of us do not eat the way weshould simply because of the inconve-nience. Cooking ten meals a day couldbe tremendously time consuming.Substituting some of those meals witha good meal replacement could be justthe assistance you need to keep youeating right, which will lead to reach-ing your physique enhancement goals.

I would have a very difficult timefeeding my body what it needs to growif it were not for the help of these foodreplacement products.

I use meal replacements through-out the day, alternating them with myregular food meals. They are also veryhelpful because they take all theguesswork out of measuring my food.The meal replacements already havethe proper proportion of protein, car-bohydrates, and fat.

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The Pure Omega 3 Bar Is An “Engineered Food Bar”

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If you are serious about your nutrition, fuel your body at regular intervals of

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could fit in our pocket and just take a minute to eat with no preparation

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Having a nutritional supplement that can give you clean, slow-release

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Packing On Muscle! Max-OT Style


By Lori Anne Lloyd

Lori Ann Lloyd’s Obstacle Course Academy

OBSTACLECOURSE

FITNESS CAMPJune 24 - 11:00 am

Break a minute, 50 seconds, 45 seconds?This is how I do it..

Have you wondered how the course can be run in40 to 50 seconds? By implementing TECH-NIQUES the way I meant them to be executed andchoosing ones that best attribute to your bodytype! Are you ready to run seconds off your per-sonal best time?

For those of you aiming to break a minute,I’ll show you techniques and training tools toimprove your performance, guaranteed.

Ask the Champions!

This camp is FUNand for ALL LEVELS

to learn and enjoy.

Cost: $150(Discounts: ATX members, return campers,and other coupons available!)

Bring: Towel, water & healthy snacks...

Where: We are now located at the JCC inMaitland, FloridaPlease send camp fees in one week advance(Fees day of $170.)

Lori Ann Lloyd, P. O. Box 1084, Windermere,Fl. 34786352-255-STAR (7827) cell407-876-2334 [email protected]

Mental fitness is the discipline and controlthat you engage over your mind to enhance inner images of yourself and experi-

ence them through your words, thoughts, and activi-ties. It is as simple as this: YOUR THOUGHTS CRE-ATE YOUR REALITY and it has even been proven(for those who won’t believe anything they can’tsee) through quantum physics.

Your thoughts shape your future as well asshape your body and improve your performance.The importance of mental fitness combined withphysical fitness in achieving your goals is as neces-sary as feeding your body nutritious foods on whichto flourish. Synonymously, would you not also feedyour mind? Mental fitness is required to attain anygoal that you intend for yourself.

Here’s an interesting study. The study was thefamous “free-throw” experiment where athletes wereseparated into three groups. The first group had tophysically practice shooting free throws. The secondgroup had to only mentally practice shooting freethrows. The third group had to shoot free throws for50% of the time and mentally visualize shootingfree throws for the other 50% of the time. Whichgroup had the best progress? The thirdgroup!

So, how do you get into thelevel of fitness that you wish?No, you don’t have to shootfree throws, but you dohave to EXERCISEYOUR MIND! Readsomething up-beat oncea day, preferably in themorning. Forget thenewspaper unless youstick with the sportssection, business or com-ics. When you first sit upin your bed in the morningsay, “I feel terrific!”, “I rule!”or whatever fuels your engine.

TrainingYour

Mind….

Do this before you even put your feet on the floor.Keep saying it and put feeling into it. This is whatyou choose for yourself. You don’t have to be a hap-less victim of your daily events. Create them by de-veloping the habit of visualizing the details of yourideal day.

See yourself eating the perfect foods and howyou choose your body to look and perform eachmorning. I call it “creating my day”. After you visu-alize, create a positive affirmation in your ownwords about what you would like to accomplish. Af-firm that you have already reached your goal byspeaking in the “now.” Also, only positive words areused for affirmations. Refrain from using the words,“not” or “don’t”.

Stating what you “don’t want” doesn’t bringyou what you want. You must declare what you in-tend to do, be or have. Then expect it to happen, be-lieve it. I have personally found Dr. Wayne Dyer’s fa-mous line, “I’ll see it when I believe it”, to be true.

Pay attention to your daily words as they havegreat power. What are you saying about yourself toothers? Always speak about yourself in the highestway. Your thoughts create your reality. Take the re-sponsibility to be aware of your thoughts and words.If you catch yourself saying something like, “I can’tstand my fat legs”, you should always verbally cor-rect yourself. I’d recommend doing just that as to

not give the words that you just said any power.You could say, “I cancel that last thought and

meant to say that I love my legs, I love thefact that I even have legs and I am nowchoosing to make them shapely and strong.They were merely a product of what I havemade them and I choose to change that. Ilove them for having the ability to respond

beautifully to my training.”With these mental techniques create the en-

ergy and time to love and care for yourself. YOUARE A POWERFUL PERSON and have been given

this gift to create rewarding and joyful happeningsin your life. So, let’s exercise and feed our mindsgreat stuff!

obstacle course training

Words of Power



I remember the first time I watched the moviePumping Iron and distinctly identifying withthe story of Mike Katz. I was a skinny 150-

pound ninth grader at the time. You could probablymake a circle with your thumb and index finger andalmost get it around my entire bicep.

If you remember the part, Katz talked aboutgrowing up as a skinny adolescent as well. He spokeabout feeling unaccepted and how sometimes whileout at a school dance he’d break away and run to thegym to lift weights in the middle of the night.

I think there is a little Mike Katz in almost ev-ery diehard weightlifter. That part that of us thatfeels like the gym is our sanctuary, a place we canretreat to and find answers at any time we like. Iknow for me it is. Its a place where there is no guess-ing. A place where there is no outside influencewhich determines the outcome. A place where weknow that we will get out what we put in.

At 33 years of age, I’ve been at this weight lift-ing thing for the better part of the last two decades. Icant even remember a time when I took off morethan three or four days from the gym. Even duringfamily vacations as a teenager, Id call ahead to thecity my family was visiting to make sure I had aplace to train.

Truthfully, I feel I look better now than I didwhen I was 23. While my motivation remains high,I’m always on the lookout for that special some-thing which will push me even further.

But recently, maybe its because I’m gettingolder, that desire has taken on new heights. That’s

when my friend and co-worker Corey Simpson cameto me with the idea that he and I should enter a com-petition.

Although I’ve always admired bodybuildersI’ve never really had the desire to become one. How-ever Corey convinced me to enter the upcomingMuscle Mania Contest in South Florida June 22-23.I accepted, wanting to see what I could do if I got inthe best shape of my life. What would happen if Ipushed my body to its limits? I wanted to prove tomyself I belong on that stage.

Ill be competing in the fitness category whichdoesn’t require as much muscle but Corey on theother hand is what most people around our gym re-

fer to as a freak of nature. Having won the 1998Tampa Bay Classic (Middle weight) and the 1999Mr. Florida (Light Heavyweight), he stays lean yearround and has the type of physique that can do somedamage in the bodybuilding portion of the competi-

tion.After taking a hiatus from

the sport for close to fiveyears, he’s made the commit-

ment to pursue his dreams again.I got that fire back, he said. My dad pushed me

to be No. 1. I hear his voice telling me every day thatwhen you think you’re working hard, work evenharder. So I pretty much have put everything in mylife on the back burner for now. My life for the twomonths leading up to the competition is all aboutthis one goal.

I believe I’m a top 5 competitor right now. Iknow its a great show so well see how it turns out.

Two years ago I recall going with a friend ofmine to the same show. She asked me to be her sup-port. Well, when I got into the elevator at theFontainebleau Hotel it was probably one of the mosthumbling experiences of my life. There were several

people, both men and women, who were there tocompete. Examples of perfection I had not seen be-fore in person. I felt like I was shrinking in the cornerof the elevator.

So that image motivates me as I begin trainingharder than ever. Corey and I have been doing cardiotwice a day in addition to our normal weight train-ing sessions. The meals and giving up little thingswe like to eat has been the greatest challenge. Butwe feed off one another, always keeping each otherin check, pushing the limits and staying motivated.

But what it all really comes down to is that littlevoice inside your head. As a personal trainer andspin instructor I’m constantly reminding my clientsand students to answer to that voice. Our goals inlife, whether they be personal, business oriented orfitness oriented need nurturing every day. They needto be challenged. Whether its Corey’s dad or a 15-year-old weakling whom kids used to call E.T., thatvoice inside each of our heads is telling us to do an-other rep, push it up another level on the stairs, don’tquit.

Embrace that voice. At any age, that whisper be-comes the roar that keeps us going.

“What would happen if I pushed my body to its limits?

I wanted to prove to myself I belong on that stage.”

by David Norrie

inspired by



Tribulus along with several other testosterone boost-ing ingredients (and even estrogen inhibiting ingre-dients like in Tribuloid). People who experiencegood results with Tribulus feel them over time.

Tribulus has an excellent safety record and is nota drug so does not show on drug tests.

3) 17-Hydroxy17-Hydroxy by IDS is the strongest androgen

available without a prescription. It was created byextracting (using a Multi-Fraction Extraction Pro-cess) the anabolic parts of the herb smilax and thenre-arranging the hydrogen and oxygen atoms of itsnatural steroid ring (using a patented hydroxylationprocess) to create a highly androgenic and anaboliccompound.Steroids are classified as either mainly androgenic oranabolic. Androgenic steroids give you more sizeand strength while anabolic ones provide more hard-ness and conditioning. 17-Hydroxy’s unique mo-lecular configuration gives you the best of bothworlds without the side effects as there is no estro-gen conversion (which means no water retention, nofemale fat deposits or depression) and no DHT con-version which means that neither the hair line northe prostate will be adversely affected.

The way that the 17-Hydroxy molecule isbound accelerates absorption and uptake in such away that you feel the effects in minutes (approxi-mately within 30 minutes of ingestion on an emptystomach). Increased strength, better pump andstamina, more energy and increased sex drive areamongst the effects that you will feel when you starttaking this product. 17 Hydroxy has 60 caps whichis twice the amount of capsules than the other com-petitors for the same price. The most impressivething is that some of these effects you get as soon asyou ingest it within 30 minutes (a claim that I wasvery skeptical off until I tried it).

4) 6-OXO6-OXO, which is short for 3,6,17-

androstenetrione, is a very powerful androgen me-tabolite that increases testosterone levels naturallythrough a suppression of estrogen levels (the hor-mone that females produce in high amounts and thatgives them their female characteristics). Believe it ornot, males produce this hormone as well, mainlythrough the work of the aromatase enzyme whicharomatizes (converts) the testosterone we produceinto estrogen.

6-OXO works by binding to the aromatase en-zyme and rendering it ineffective, something thatcorresponds in an increase in testosterone levels. Itake 3 capsules of 6-OXO with my Prolab ZMA atnight with the last meal. The product I take is madeby ErgoPharm.

5) Eurycoma LongfoliaEurycoma Longfolia unbinds testosterone from a

hormone called SHBG (sex hormone binding globu-

lin), which prevents the absorptionof testosterone into the receptors.Taking Eurycoma, helps the bodyfree bound Testosterone into Ac-tive Usable Testosterone by lower-ing SHBG (sex hormone bindingglobulin) by an average of 30%. Iget my Eurycoma Longfolia fromtwo sources: A product fromBiotest called Red Kat where Itake 1 capsule twice a day and an-other product called Promen-X,which not only helps to boost test-osterone levels but also increasesNitric Oxide levels as well withonly 1 tablet a day in the morning.

Final Thoughts on Testoster-one Boosting Supplementa-tion

If you are an over 25 year oldtrainee whose testosterone levelshave already begun to decline and

who wishesto increasethem natu-rally, thenyou maywant to trysome ofthese supplements. There isno need to take all of these atthe same time. You could getgreat benefit from doing 6weeks of one, 6 weeks of an-other and so on. But if youhave the finances to use themall, I have found no adverseeffects from doing so.

testosterone

continued from page 34

About the Author

Hugo Rivera, About.com’s Bodybuilding Guide and

ISSA Certified Fitness Trainer, is a nationally-known best-

selling author of over 8 books on bodybuilding, weight loss

and fitness, including “The Body Sculpting Bible for Men”,

“The Body Sculpting Bible for Women”, “The

Hardgainer’s Bodybuilding Handbook”, and his success-

ful, self published e-book, “Body Re-Engineering”. You can

visit Hugo Rivera at www.bodybuilding.about.com and at

www.HRFit.net.


Fitness:

Being involved in the fitness industryand watching people grow in their passion has caused me to wonder if fitnessactually helps or hurts a person’s self-

esteem.Many people are attracted to the fitness

lifestyle because of what they can get out of it. Infact, it is common forpeople to be drawn tofitness because they feelthey are lacking some-thing. Attaining their fit-ness goals will bringthem more self-confi-dence and increase theirself-esteem. Fitness canchange your life! No onecan deny that losingweight, gaining muscle,having more energy andimproving one’s healthmakes you feel great.There’s great satisfactionin changing the way youlook and feel for the bet-ter.

Unfortunately, whatoften happens is theslow and continuous spi-ral of what I call “self-es-teem deflation”. It’s easyto become obsessed withhow you look and want-ing to look better. Manystruggle with desires tobe bigger, leaner or stronger. Because most fitnessenthusiasts are competitive in nature, setting newfitness goals and attaining them becomes a con-stant and challenging process. Sometimes whenwe accomplish this, we yearn for more. Ambitionis productive, but obsession can be destructive.Can you imagine how confusing it looks to see abeautiful fitness model complain about how un-attractive she is or a bodybuilder devastated be-

cause he just lost five pounds overnight when he’salready much bigger than the average Joe.

You have to ask yourself if your passion forfitness keeps you feeling good about yourself or ifit makes you feel worse. Do you get discouragedbecause you compare yourself to others and con-sumed with expectations to be better? Do you of-

ten feel depressed thatyou’re not bigenough, lean enoughor strong enough?Do you focus on howbehind you are whenyou have actually el-evated to a level offitness that surpassedwhen you first beganyour fitness journey?Are you more self-conscience now as afitness freak thanwhen you were notfitness-oriented? Iknow that manypeople can answerthese questions withyes.

Fitness is a pas-sionate adventure. Itwill have its ups anddowns. The key toenjoying fitness islearning to balanceyour drive to be bet-ter and celebrating

how your commitment to fitness helped youevolve into the fit and healthy person that you aretoday. Challenging yourself is great. Loving your-self for who you are, even with your all “fitness”shortcomings, is better. Take charge of your atti-tude and be proud that you have chosen the fitnesslifestyle. Remember that you ARE ENOUGH, evenas you get better. You are STILL ENOUGH.

www.tanjijohnson.com

Self Esteem

or

by IFBB pro, Tanji Johnson


Hurricane Wilma didsome damage in October 2005 in Fort Lauderdale, FL. Streetsigns, stoplights, treesand roofs were dam-

aged, and power was lost throughoutthe city. The town came out of it struc-turally sound for the most part though.

Much like the city itself, the 2005OCB Yorton Cup nationals sufferedsome damage. Competitors cancelledplans to compete due to not wantingto travel to the damaged city, andsome locals without power had theirtraining thrown off and pulled out.Last minute scrambling around wasalso needed to secure an alternative lo-cation for the contest. The originalvenue was forced to cancel due tobuilding damage.

So the competition itself, like thecity, suffered damage in the overallscheme of things, but its structure toostood sound in the aftermath. Thecompetitors who overcame obstaclesproved to be the structure of the show.The women’s bodybuilding turnouttopped even the most impressiveshowing from last year’s OCB YortonCup.

Runner-up in the Women’s Body-building Starlet Anderson told OCBNational Chairman, “Next year I’mwalking away with that Cup” after theconclusion of the event. Added size inthe next year will make her even moreof a threat. And she’s from Pittsburgh,which may mean something itself. In2004, Mike Mutschler of Pittsburghset his sights on the Yorton Cup a yearin advance. He emerged the victor.2005 was Doreen Harris’ turn. Alsofrom Pittsburgh, she had set her sightson the Cup a year ahead of time aswell, and took it home. In 2006 theYorton Cup will actually be IN Pitts-burgh. If the past is any indication ofthe future, it should be one all-out warcome November 4th.

Women’s BodybuildingSome say in a lineup of great phy-

siques, a matter of peaking at the righttime can be difference between 1st and5th. The women’s bodybuilding at theOCB Yorton Cup II couldn’t be a bet-ter example of this.

Gayle Gray didn’t quite seem toget to the leanness level she needed intime for this show. Linda Carpenterdidn’t seem to come in quite as hard asshe’s been seen on stage in the past.She was a threat as it was though, andmore so impressive is her defiance ofage, competing at age 50 (but yousurely couldn’t guess that by her ap-pearance!). Leanne Allen seemed tomiss peaking for that crisp hard look.Starlet Anderson showed up as impres-sive as ever. She displayed her phy-sique well, nailing pose after pose withnear flawless form (she took best fe-male poser for the show with herevening routine as well). Kelli Correashowed up lean and hard, but couldn’tseem to match the size of Doreen Har-ris. Harris combined enough size andhardness to rise above the rest on thisday. Her future plans are uncertain asof now. Refining her posing a littlemore will make her the person to beatno matter where she decides to com-pete next… even if in the IFPA pros,which she qualified to do with her vic-tory at this contest.

Men’s BodybuildingIt was Louis Costa’s first show.

He’s built like a tank. His thicknesswill take him far in future outingswhen he dips his bodyfat down a littlelower and brings out more detail. Eu-gene Chuvyrov was another impres-sive novice. He’s built a solid founda-tion and shows pleasing symmetricaldevelopment along with a goodamount of size, highlighted by an im-pressive wide back. His definition fella little short too though, in this outing,and the more cut Troy Hill captured

the division with help from his greatmuscle shape.

The Houserocker Melvin Ware didwhat he does best and lit the crowd upin the process of taking yet anotherbest poser award. Ware displayed superlat width, but it wasn’t enough to over-take Al Cucchiara for the Men’s 50+division title. Cucchiara had a bit ofan edge in hardness and symmetry,with which he, at over age 50, waseven a serious threat in the Open divi-sion. He actually faced off with Over40 division champ Sean Sullivan forthe top two spots in their Open class.Sullivan ended up taking straight firststhough and was the one to advance tothe overalls. Sullivan happens to havea gift for entertaining the audiencewith his dramatic posing routines. Thistime he rose from beneath the rearstage decked out as Batman.

In the other Open class, FrankDaKaud is a massive man, but he justcan’t seem to nail his conditioning touse his mammoth size to outdo othersat the shows he’s been in. The battle inthis Open class would be betweenthree… Chris Motil, Nate Hagerty, andWilliam Powell. Motil would probablybe considered the most gifted of thethree genetically, but he missed hispeak for this day. Had he matched hisappearance of 10/8/05 when heclinched the overall title at the OCBCape Cod Natural, things may havebeen different, but the softer look,seemingly from water retention, andabsence of the vascularity he showedin Cape Cod resulted in a 3rd place fin-ish this time. Nate Hagerty was onstage for only the 2nd time, his first be-ing two weeks prior when he won theoverall title in Blacksburg, VA. Despitenot quite having the size of Motil yet,his polished symmetrical look andtighter physique landed him in 2nd.The one man that stopped Hagertyfrom the top spot was William Powell.The 23 year-old Hagerty wasn’t able tomatch Powell’s longer length of time

training that resulted in impressivesize and appealing muscle maturity.Powell was a standout in the show andcaptured all first place votes from thejudges all the way to the overall title.William Powell became the 2nd man toclaim the top title for OCB, the YortonCup, and solidified his name in history(The Yorton Cup adds each winner’sname to a plate on the Cup’s base so ithouses the history of its champions),and became eligible to compete as anIFPA pro in the process.

FigureMegan DosVais showed up look-

ing more stunning than in any of theprevious shows she competed in. Shemore prominently displayed herabdominals, which made a huge im-pression and drew attention to herphysique. She won’t be seen in a Nov-ice category anymore after her victoryhere. It’s Open division from here onout, and she’s shown she’s more thanready for that.

Kerry Searight had set her sightson the Yorton Cup show early on. Shegot one step closer with a first placefinish in the 35+ division, takingstraight firsts in the scoring. SusanBailey claimed 2nd. Her impressiveshoulder caps and sleek physique justweren’t at their best this day. She saysshe spent an extensive time period di-eting for shows throughout the year,and by year’s end, it may have caughtup with her. She looked flatter thanshe’s been seen before, and a little de-pleted.

Onto the Open division… In thefirst class, Stacy Rowicki looked im-pressive showing a lean hard phy-sique. She captured a couple first placenods from the judges, but that wasn’tenough. Katrina Roundtree made herbest showing to date and picked upthe other five first place votes to takethe class title.

The top four in the second class ofthe Open division are reminiscent of

November 12, 2005 – Fort Lauderdale, FL

OCB YORTON CUP NATIONAL BODYBUILDING& FIGURE CHAMPIONSHIPS

& MS. FITNESS FLORIDA


Eugene Chuvyrov Al Cucchiara Leanne Allen

Chris Motil Lora Gliptis

Sean Sullivan Kerry SearightAisha Jackson

Katrina Roundtree

what a figure physique should be.Each showing a trained look with ap-pealing lines of separation and curva-ture. Emily Roberts had an impressivebuild, but there just wasn’t enoughleanness to match the rest in this toughdivision. Aisha Jackson is symbolic ofa runway model the way she graces thestage. Her lower body leanness didn’tquite seem to match her upper body,and may well have been the reasonjudges placed her 4th. Malinda Jo Lay-man was impressive once again, butsomething seemed a little off from herApril 30th look in Richmond. The po-tential of all the ladies in this classcould result on varied placements de-pendant on who nails their best look.The two who showed up closest to thatwere Kerry Searight and Lora Gliptis,and what a decision it was between thetwo. It doesn’t get any closer than thisphoto finish. Each took 3 first placevotes (Layman claimed the 7th one),and placements came down to a tie-breaker where Searight crept aheaddue to being ranked higher by 4 of the7 judges. Searight got another stepcloser to the title she worked so hardtowards. In the end, Roundtree wouldbe the one obstacle the deniedSearight claim to the Cup this year.Roundtree seemed to have moremuscle curvature, particularly in herlegs, a more accentuated v-taper, and abit of a dryer look that seemed to bethe polishing touches. Roundtree’sbest showing of the year culminatedwith her laying claim to OCB’s toptitle, becoming the 2nd ever FigureYorton Cup recipient, and becomingeligible to compete as an IFPA pro inthe process.

Ms. FitnessTwo first-time competitors came

together to compete in Ms. FitnessFlorida. This was the first year for thisevent. Hurricane Wilma did its ownhigh kicks and flips through the townbefore Kelly Gould and MonicaMaeda got their turns. A hurricanedidn’t stop these two from breakinginto the sport, and becoming qualifiedfor the Ms. Fitness USA nationalchampionships in the process though.

OCB competition will be back inFort Lauderdale July 22, 2006 with theOCB Intra Coastal Natural Bodybuild-ing & Figure Championships with Ms.Fitness Florida. Complete details anddownloadable entry forms, and thecomplete OCB list of contests, areonline at www.theOCBwebsite.com.




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