Natural Muscle February 2009

2 Natural Muscle February 2009
254
01
14
FAT%
WEEK
(LBS)
230
05
8
FAT%
WEEK
(LBS)
232
10
6.4
FAT%
WEEK
(LBS)
How long does it take for MELTDOWN to work?
You will notice MELTDOWN’s effects immediately because it comes in a pharmaceutically-
inspired BIOLIQUID
®
capsule. This allows Meltdown to be absorbed within seconds and to
continue to burn fat for up to 8 hours! You may notice an overall “thermogenic” effect in
as little as 15 minutes after taking MELTDOWN. With powerful fat-loss catalysts like Methyl
Synephrine, MTTA, and the active isomer known as R-beta-Methylphenylethylamine, the sky’s the
limit in regard to the speed and degree of fat loss that you will experience on Meltdown!
What about losing overall body fat fast?
The University Study results pictured in the graph indicate that Meltdown boosts metabolic
rate 972% higher than Ephedrine and 113%-273% greater than the highly researched
combination of both ephedrine and caffeine! Until Meltdown proved to beat the ephedrine/
caffeine stack, the EC combo was considered the greatest fat-burning combination on earth.
Now the “Daddy of the Mac Daddies” and newly crowned king of fat burners is Meltdown.
How fast can you lose body fat on Meltdown? Take a look at Antoine’s pictures. He lost fat so fast
that we had to take his pictures off the internet because people didn’t believe that a real human being
could lose fat that fast. I personally directed Antoine’s “before” photo shoot and guarantee his results
are 100% authentic. Further, I developed Meltdown in VPX’s state of the art scientific laboratories
with the most sophisticated fat-loss agents on the planet and the dedicated passion to make YOUR
personal fat-loss dreams come true.
4
$
FREE MELTDOWN TEE!
©2008 VITAL PHARMACEUTICAL S, INC.
*When combined with regular exercise and proper nutrition. Athlete also used VPX N.O. Shotgun & N.O. Synthesize during his transformation. Results are not typical. Model has been remunerated.
Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
“I’m amazed at how quickly fat was melting off my body. I’ve never been this lean after only 10 weeks of dieting. The best part is, I have energy that lasts for
the entire day - and it comes without a crash. Meltdown is the best fat-burner I have ever used!” — Antoine Vaillant, 20 yr. old Bodybuilding Champion
Ripped & Shredded on Meltdown in only 10 weeks!
Purchase a bottle of Meltdown and get 20% off, a FREE Meltdown Tee Shirt
and FREE Shipping! Offer is not available in stores. Offer good while supplies
last. Purchase Meltdown between February 2nd through February 6th to get
this great offer! Limit two per customer. Call (954) 641-0570 Ext. 503
Metabolic Rate equals calories burned above normal
resting levels per three hours.
The graph shows you that just three MELTDOWN capsules causes an increase in thermogenesis 972% greater than 20 mg
of Ephedrine and 113% greater than the powerful 20/200 mg Ephedrine/Caffeine stack! Scientists were amazed at
Meltdown’s potency and you should be too because Meltdown means massive metabolic increases to burn calories and fat
faster than any fat burner on the planet. Meltdown is the potent Fat Assault Matrix to get you ripped and shredded fast.
Thermogenic Effect of Meltdown Vs.
Combinations of Ephedrine and Caffeine
University Study on MELTDOWN Fat Burner
56% Increase and Shift Toward Fat Burning!
29% Increase in Thermic Response!
1.3
1.2
1.1
1.0
0.9
0.8
0.7
0.6
0.5
0.4
K
C
A
L
S

P
E
R

M
I
N
U
T
E
Calories Burned Fat Burned
ed.
Why has my fat loss been so slow using the
top selling fat burners and only moderate
even when ephedrine/caffeine fat burners
were legal?
Neither the caffeine/ephedrine stack nor today’s
other top selling fat burners contain the super potent
pharmaceutical grade 11-Hydroxy Yohimbine and
alpha-Yohimbine. These potent fat loss agents target
mid and lower body fat loss. It’s a scientific fact
that the lower body and midsection contain disproportionately
high levels of tiny signaling centers called “alpha receptors”.
These nasty receptors create a metabolic fat-burning hormone
blockade that prevent fat-loss signals from reaching problematic fat
storing areas like the abdominal region. Even with diet and exercise
you can still have a tough time shredding abdominal fat unless you
address the “alpha” receptors at the biochemical level. Meltdown
deactivates these receptors to stimulate site-specific fat loss in
the abdominal area! This action is critical because it increases
blood flow to the fat cells causing stubborn fat to be released into
the bloodstream allowing it to be burned. Yohimbine is one of the
only substances that has this targeted fat burning effect in the
body. Together, Meltdown’s new 11-hydroxy and alpha-Yohimbine
substances work in concert to exert a fat-burning effect for up
to 8 hours! Imagine a supplement that burns fat fast for up to 8
hours — MELTDOWN really is THAT powerful! Consequently, your
greatest chance of getting ripped abs is to incorporate the science
of Meltdown into your diet and exercise program.
4
$
1 Most University Researched Fat Burner!
2 Most Powerful Fat Burner Ever!
3 Only Fat Burner Proven to be more potent than Ephedrine/ Caffeine Stack!
4 Most Profound Repartioning Effect-Shifting Metabolism to 56% Fat Utilization!
5 Most Dramatic Norepinephrine Increase up to 93%!
4
$
Natural Muscle 10-4-2007.indd 10-11 1/7/09 10:22:19 AM
Natural Muscle February 2009
254
01
14
FAT%
WEEK
(LBS)
230
05
8
FAT%
WEEK
(LBS)
232
10
6.4
FAT%
WEEK
(LBS)
How long does it take for MELTDOWN to work?
You will notice MELTDOWN’s effects immediately because it comes in a pharmaceutically-
inspired BIOLIQUID
®
capsule. This allows Meltdown to be absorbed within seconds and to
continue to burn fat for up to 8 hours! You may notice an overall “thermogenic” effect in
as little as 15 minutes after taking MELTDOWN. With powerful fat-loss catalysts like Methyl
Synephrine, MTTA, and the active isomer known as R-beta-Methylphenylethylamine, the sky’s the
limit in regard to the speed and degree of fat loss that you will experience on Meltdown!
What about losing overall body fat fast?
The University Study results pictured in the graph indicate that Meltdown boosts metabolic
rate 972% higher than Ephedrine and 113%-273% greater than the highly researched
combination of both ephedrine and caffeine! Until Meltdown proved to beat the ephedrine/
caffeine stack, the EC combo was considered the greatest fat-burning combination on earth.
Now the “Daddy of the Mac Daddies” and newly crowned king of fat burners is Meltdown.
How fast can you lose body fat on Meltdown? Take a look at Antoine’s pictures. He lost fat so fast
that we had to take his pictures off the internet because people didn’t believe that a real human being
could lose fat that fast. I personally directed Antoine’s “before” photo shoot and guarantee his results
are 100% authentic. Further, I developed Meltdown in VPX’s state of the art scientific laboratories
with the most sophisticated fat-loss agents on the planet and the dedicated passion to make YOUR
personal fat-loss dreams come true.
4
$
FREE MELTDOWN TEE!
©2008 VITAL PHARMACEUTICAL S, INC.
*When combined with regular exercise and proper nutrition. Athlete also used VPX N.O. Shotgun & N.O. Synthesize during his transformation. Results are not typical. Model has been remunerated.
Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
“I’m amazed at how quickly fat was melting off my body. I’ve never been this lean after only 10 weeks of dieting. The best part is, I have energy that lasts for
the entire day - and it comes without a crash. Meltdown is the best fat-burner I have ever used!” — Antoine Vaillant, 20 yr. old Bodybuilding Champion
Ripped & Shredded on Meltdown in only 10 weeks!
Purchase a bottle of Meltdown and get 20% off, a FREE Meltdown Tee Shirt
and FREE Shipping! Offer is not available in stores. Offer good while supplies
last. Purchase Meltdown between February 2nd through February 6th to get
this great offer! Limit two per customer. Call (954) 641-0570 Ext. 503
Metabolic Rate equals calories burned above normal
resting levels per three hours.
The graph shows you that just three MELTDOWN capsules causes an increase in thermogenesis 972% greater than 20 mg
of Ephedrine and 113% greater than the powerful 20/200 mg Ephedrine/Caffeine stack! Scientists were amazed at
Meltdown’s potency and you should be too because Meltdown means massive metabolic increases to burn calories and fat
faster than any fat burner on the planet. Meltdown is the potent Fat Assault Matrix to get you ripped and shredded fast.
Thermogenic Effect of Meltdown Vs.
Combinations of Ephedrine and Caffeine
University Study on MELTDOWN Fat Burner
56% Increase and Shift Toward Fat Burning!
29% Increase in Thermic Response!
1.3
1.2
1.1
1.0
0.9
0.8
0.7
0.6
0.5
0.4
K
C
A
L
S

P
E
R

M
I
N
U
T
E
Calories Burned Fat Burned
ed.
Why has my fat loss been so slow using the
top selling fat burners and only moderate
even when ephedrine/caffeine fat burners
were legal?
Neither the caffeine/ephedrine stack nor today’s
other top selling fat burners contain the super potent
pharmaceutical grade 11-Hydroxy Yohimbine and
alpha-Yohimbine. These potent fat loss agents target
mid and lower body fat loss. It’s a scientific fact
that the lower body and midsection contain disproportionately
high levels of tiny signaling centers called “alpha receptors”.
These nasty receptors create a metabolic fat-burning hormone
blockade that prevent fat-loss signals from reaching problematic fat
storing areas like the abdominal region. Even with diet and exercise
you can still have a tough time shredding abdominal fat unless you
address the “alpha” receptors at the biochemical level. Meltdown
deactivates these receptors to stimulate site-specific fat loss in
the abdominal area! This action is critical because it increases
blood flow to the fat cells causing stubborn fat to be released into
the bloodstream allowing it to be burned. Yohimbine is one of the
only substances that has this targeted fat burning effect in the
body. Together, Meltdown’s new 11-hydroxy and alpha-Yohimbine
substances work in concert to exert a fat-burning effect for up
to 8 hours! Imagine a supplement that burns fat fast for up to 8
hours — MELTDOWN really is THAT powerful! Consequently, your
greatest chance of getting ripped abs is to incorporate the science
of Meltdown into your diet and exercise program.
4
$
1 Most University Researched Fat Burner!
2 Most Powerful Fat Burner Ever!
3 Only Fat Burner Proven to be more potent than Ephedrine/ Caffeine Stack!
4 Most Profound Repartioning Effect-Shifting Metabolism to 56% Fat Utilization!
5 Most Dramatic Norepinephrine Increase up to 93%!
4
$
Natural Muscle 10-4-2007.indd 10-11 1/7/09 10:22:19 AM
Natural Muscle February 2009
Warning: Due to Mitotropin’s powerful thermophoric uncoupling effect,
do not exceed recommended dosage under any circumstances.
When Taken As Directed, MITOTROPIN

Unleashes The Kind of Absolute
“CAN’T MISS” Results Never Before Seen
In The History of Sports Nutrition.
Natural Muscle February 2009
Warning: Due to Mitotropin’s powerful thermophoric uncoupling effect,
do not exceed recommended dosage under any circumstances.
When Taken As Directed, MITOTROPIN

Unleashes The Kind of Absolute
“CAN’T MISS” Results Never Before Seen
In The History of Sports Nutrition.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Manufactured for Gaspari Nutrition • 501 Prospect St., Suite 107, Lakewood, NJ 08701 • Distributors Call 1.732.364.3777
When you survey the vast landscape of fat burners in the supplement
marketplace today, it is crystal clear to anyone with half a brain that
the term “FAT BURNER” as a class of products is complete and utter
nonsense and has little or nothing to do with actual “fat burning.” In
fact, you could say that the term “FAT BURNER” is dead... or at best,
a terribly overplayed joke. For a time, “FAT BURNER” was at least to
some degree a reality in the supplement market with ingredients like
EPHEDRINE and CLENBUTEROL. But since their ban, THE TERM
“FAT BURNER” HAS STOOD FOR NOTHING MORE THAN
TEETH CHATTERING CAFFEINE PILLS with a mere sprinkling of
other ingredients PROVEN TO DO NOTHINGbut add fuel to the
outrageous claims of supplement companies touting their wares in an
unregulated industry.
What say we put an end to this all? Let’s bury (once and for all) this
already dead category and begin the business of completely
changing the way you look in the shortest amount of time possible. It’ s
time for HIGH IMPACT RESULTS, not empty promises.
It’s time for a new class of compounds with unrivaled power that can
deliver a TOTAL RECONFIGURATIONof your body composition in
just a single box.
MITOTROPIN

is finally here and we’re sure you’ll agree... it was
well worth the wait. Who else but Gaspari Nutrition could bring you
the most incredible, awe inspiring products and shake the sports
nutrition world to its core time after time. And not just with hype... for
real! We are so confident as to the effectiveness of this revolutionary
product that we guarantee YOU WILL NOT LOOK THE SAME
after just 1 box of MITOTROPIN. This product will change the way
you think about getting in PEAK CONDITIONforever!
Its time for
MITOTROPIN

–The 1st Ever
PRE-CONTEST PHYSIQUE
REPARTITIONING COMPOUND
EXCLUSIVELY AVAILABLE AT
TV GASPARI gasparinutrition.TV
www.gasparinutrition.com
So what does
MITOTROPIN

do?
• Dramatically Increases Resting
Metabolic Rate
• Amplifies Cathecolamine Levels To
Induce Lipolysis
• Crushes Hunger Pains and Destroys Appetite
• Increases Acute Sense of Well-Being
–At Times Euphoric In Nature!
• Increases The Presence of
Uncoupling Proteins
• Enhances Mental Focus, Clarity and Cognition
• Rapidly Increases Thermogenesis
• Effectively Scavenges Free Radicals
• Controls Blood Glucose Levels
Come to GNC for a
FREE Mitotropin sample!*
Limited time offer. Valid only while supplies last.
*Available at participating GNC stores only.
Natural Muscle February 2009
© 2008 DYMATIZE. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle February 2009
© 2008 DYMATIZE. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle February 2009
NEW LOOK
SAME HARDCORE
FORMULA!
SLIMQUICK extreme helps:
1. Increase METABOLISM
2. Enhance PERFORMANCE
3. Increase ENERGY
4. Promote FAT BREAKDOWN
5. Reduce excess WATER RETENTION
6. Reduce APPETITE
6 EXTREME WAYS
WOMEN LOSE WEIGHT
™*
Available at:
SLIMQUICK

extreme:
EXCLUSIVELY DESIGNED FOR ACTIVE WOMEN
Formulated with clinically researched ingredients, new SLIMQUICK extreme is a
maximum-strength female fat burner that helps take your body-sculpting program to
competition levels. This revolutionary hardcore thermogenic is scientifically formulated
specifically for the active woman and works in 6 extreme ways to help you lose weight.
SLIMQUICK extreme works to help: boost your metabolism, enhance performance to blast
through your workouts, increase breakdown of fat, reduce bloating and excess water
retention, and help suppress appetite.
FORMULATED WITH
CUTTING-EDGE INGREDIENTS
Developed with cutting-edge ingredients such as EGCG and yohimbine,
SLIMQUICK extreme’s hardcore formula is encased in fast-acting rapid liquid
gels to deliver this power-packed female thermogenic fast. Add SLIMQUICK
extreme to your diet and exercise program and start seeing the results you
have been working so hard for.
GET PROFESSIONAL-LEVEL RESULTS
Turn up the dial and get ready for professional-level results with the SLIMQUICK extreme
Fat-Loss program. Included free with every box of product is a comprehensive diet and
training program with competition tips from fitness champion Maggie Diubaldo. Designed
for maximum calorie burning SLIMQUICK extreme is the right choice for you!
Regular exercise and a reduced-calorie diet are essential for achieving your fat-loss goals. Each serving contains the caffeine content of three
cups of coffee. Read entire label before use. The logos and other marks including SLIMQUICK are protected by trademark law and may not
be used without written consent. ©2008. All rights reserved.
Allison Ethier
Fitness Champion
and Proud Mother
“SLIMQUICK extreme
gave me the extra
edge to win the
Fitness Amateur title
at this year’s Arnold’s!”

“I use SLIMQUICK
extreme to keep
me in top shape.”
Maggie
Diubaldo
Pro Fitness Model
and Fitness Champion
Now available
in refreshing
Wild Berries
flavored packets!
Competition-strength female fat burner
Just add to water.
Rapid Liquid
Gel Format
NEW!
Natural Muscle February 2009 9
NEW LOOK
SAME HARDCORE
FORMULA!
SLIMQUICK extreme helps:
1. Increase METABOLISM
2. Enhance PERFORMANCE
3. Increase ENERGY
4. Promote FAT BREAKDOWN
5. Reduce excess WATER RETENTION
6. Reduce APPETITE
6 EXTREME WAYS
WOMEN LOSE WEIGHT
™*
Available at:
SLIMQUICK

extreme:
EXCLUSIVELY DESIGNED FOR ACTIVE WOMEN
Formulated with clinically researched ingredients, new SLIMQUICK extreme is a
maximum-strength female fat burner that helps take your body-sculpting program to
competition levels. This revolutionary hardcore thermogenic is scientifically formulated
specifically for the active woman and works in 6 extreme ways to help you lose weight.
SLIMQUICK extreme works to help: boost your metabolism, enhance performance to blast
through your workouts, increase breakdown of fat, reduce bloating and excess water
retention, and help suppress appetite.
FORMULATED WITH
CUTTING-EDGE INGREDIENTS
Developed with cutting-edge ingredients such as EGCG and yohimbine,
SLIMQUICK extreme’s hardcore formula is encased in fast-acting rapid liquid
gels to deliver this power-packed female thermogenic fast. Add SLIMQUICK
extreme to your diet and exercise program and start seeing the results you
have been working so hard for.
GET PROFESSIONAL-LEVEL RESULTS
Turn up the dial and get ready for professional-level results with the SLIMQUICK extreme
Fat-Loss program. Included free with every box of product is a comprehensive diet and
training program with competition tips from fitness champion Maggie Diubaldo. Designed
for maximum calorie burning SLIMQUICK extreme is the right choice for you!
Regular exercise and a reduced-calorie diet are essential for achieving your fat-loss goals. Each serving contains the caffeine content of three
cups of coffee. Read entire label before use. The logos and other marks including SLIMQUICK are protected by trademark law and may not
be used without written consent. ©2008. All rights reserved.
Allison Ethier
Fitness Champion
and Proud Mother
“SLIMQUICK extreme
gave me the extra
edge to win the
Fitness Amateur title
at this year’s Arnold’s!”

“I use SLIMQUICK
extreme to keep
me in top shape.”
Maggie
Diubaldo
Pro Fitness Model
and Fitness Champion
Now available
in refreshing
Wild Berries
flavored packets!
Competition-strength female fat burner
Just add to water.
Rapid Liquid
Gel Format
NEW!
0 Natural Muscle February 2009
c
o
n
t
e
n
t
s
FEBRUARY 09 FEATURES
16
Stand up for yourself!
-Micah Hankins
18
Show Coverage
TRI-FITNESS FALL CLASSIC!
26
Training 101!
-Charles Justo
28
How does exercise effect
pregnacy?
-Dr. Matthew Isner
34
Beginner’s Contest Prep, part 2
-Laura Bailey
IN EVERY ISSUE
•Fitness for Her ..........................................24
by Kristal Richardson
•The MUSCLE Chef.....................................32
by Mark Alvisi

•Welcome to my World.............................44
by Coach A
•Pz’s Perspective........................................52
by Pz Hopkins

36
Practical solutions to treat
insomnia
38
Marc Megna-NFL to Fitness
40
Variation-the key to new
muscle growth
42
Profile-Chris Challenger
54
Kenny Kassel
-Brenda Kelly
58
A Little Vitamin “G”
-Gina Ostarly
60
18
20
Tri-Fitness Fall Classic
Florida Fitness
Welcome to my World
Variation-the key to new muscle growth
40
18
44
Natural Muscle February 2009
FINALLY... SAN’s new Gold Standard of
sophistication and effectiveness
has been achieved!*
TIGHT! XTREME 4-PHASE HIGHLIGHTS:
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or
prevent any disease. Some of these studies were performed at a different dosage than that in our product. The
efficacy of this ingredient at the dosage level in our product has not been established in a clinical study and may not
be equivalent. Some of these studies were performed on animals and not humans. Because of differences between
humans and animals and the difficulty in determining the equivalence of dosages administered to animals and
humans, the results of animal studies may not be transferable to humans.
ALSO
AVAILABLE AT:
Call: 888.519.9300 Int: 805.988.0640 SANN.NET
We Deliver RESULTS!
The stimulation
of Alpha &
beta-adrenergic
receptors is
supported so you get
SUPER AMPED for
intense workouts.*
1
Adrenergic
receptors utilize
Geranalean for
heightened
energy levels &
power.*
3
Norepinephrine
& Dopamine are
released, thus
elevating mood
and inhibiting
appetite.*
2
The uncoupling of
Triglycerides
(fats) is supported
& thus burned
off through
exercise.*
4
The combination of fat burning compounds
comprising Tight! Xtreme go above and
beyond the call of duty to deliver on the
promise of an advanced fat burning, muscle
preserving & mood-enhancing supplement.
The boost from Tight! Xtreme is so unique
and all-encompassing, it’s like you never
had a rush of adrenaline before until you
enjoy your first dose.
It’s time to experience what full blown fat
loss is all about. It’s time for Tight! Xtreme.
2 Natural Muscle February 2009
Contributing Writers
Mark Alvisi
Dr. John Atherton
Sherry Goggin
Carolina Gonzalez
Jeff Hammond
Micah Hankins
Dr. Matthew Isner
Charles Justo
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Kristal Richardson
Hugo Rivera
photographers
John Atherton
Debbie Baigrie
Danny Fittro
Alex Gonzalez
Walt Ostarly
Gordon Smith
publisher/editor
Debbie Baigrie
TotalH@aol.com
Art DireCtor
Alex Gonzalez
Web site
Shelly Dickson
CIRCULATION
Natural Muscle Magazine is distributed to select
gyms and health related businesses throughout
the USA. If you would like to carry the magazine
at your location, email totalh@aol.com, fax -
-20, or order online at www.naturalmuscle.
net. There is a one time fee for this. Natural Mus-
cle Magazine is available free of charge at select
locations, limited to one copy per reader. No per-
son, without written permission, may take more
than one copy of each issue.
DISCLAIMER
Natural Muscle Magazine does not necessarily
agree with the views in articles and assumes no
responsibility for any claims or representations
contained in this magazine or in any advertise-
ment. Copyright © 200
Natural Muscle Magazine, Inc., all rights reserved.
Readers are advised to consult their physician be-
fore starting a diet or exercise program.
my two cents
THE COLD WITHIN
ON ThE COvER:
MELANIE TILLbROOk &
MARC L. MEgNA
PhOTO AND DESIgNED by
AxISDzN.COM
Debbie Baigrie
(with my beautiful
daughters)
debbie baigrie
Six humans trapped by happenstance
In black and bitter cold.
Each one possessed a stick of wood,
Or so the story’s told.
Their dying fre in need of logs,
The frst woman held hers back
For on the faces around the fre,
She noticed one was black.
The next man looking cross the way
Saw one not of his church,
And couldn’t bring himself to give
The fre his stick of birch.
The third man sat in tattered clothes;
He gave his coat a hitch.
Why should his log be put to use
To warm the idle rich?
The rich man just sat back and thought
Of the wealth he had in store.
And how to keep what he had earned
From the lazy poor.
The black man’s face bespoke revenge
As the fre passed from his sight,
For all he saw in his stick of wood
Was a chance to spite the white.
And the last man of this forlorn group
Did naught except for gain.
Giving only to those who gave
Was how he played the game.
The logs held tight in death’s still hands
Was proof of human sin.
They didn’t die from the cold without,
They died from the cold within.

SPRING HILL NATURAL FOODS
11081 SPRING HILL DR
SPRING HILL, FL 34608
SMOOTHIE KING #679
2532 STATE RD 580 STE I
CLEARWATER, FL 33761
DISCOUNT NUTRITION CENTER
4115 GUNN HWY
TAMPA, FL 33624
SMOOTHIE KING #729
1029 BRUCE B DOWNS BLVD
WESLEY CHAPEL, FL 33544
SMOOTHIE KING #801
8350 LITTLE RD
NEW PORT RICHEY, FL 34654
SMOOTHIE KING #804
4956 RIDGEMOOR BLVD
PALM HARBOR, FL 34685
SMOOTHIE KING #777
10720 STATE RD 54 STE 107
(TRINITY VILLAGE CENTER: DUCK SLOUGH)
TRINITY, FL 34655
THE ATHLETIC CLUB
1903 WEST LUMSDEN RD
BRANDON, FL 33511
THE ATHLETIC CLUB
1418 S EVERS ST
PLANT CITY, FL 33511
PALM HARBOR NATURAL FOODS #18
30555 US HWY 19 N (SEABREEZE SHOP CTR)
PALM HARBOR, FL 34684
GOLD’S GYM NORTHEAST
203 38TH AVE NORTH
ST PETE, FL 33703
EXTREME NUTRITION & SMOOTHIE
935 NORTH BENEVA STE 403
SARASOTA, FL 34232
PARADISE HEALTH & NUTRITION
4270 MILTON RD
WEST MELBOURNE, FL 32904
PARADISE HEALTH & NUTRITION
7777 N WICKHAM RD
MELBOURNE, FL 32940
PARADISE HEALTH & NUTRITION
1150 MALABAR RD
PALM BAY, FL 32907
SMOOTHIE KING #360
3423 S FLORIDA AVE
LAKELAND, FL 33803
CHOICE FITNESS
1580 MCMULLEN BOOTH RD
CLEARWATER, FL 33759
ABBY’S HEALTH & NUTRITION
14374 N DALE MABRY
TAMPA, FL 33618
www.innerarmour.com
SSSSSPR SPR SPR SPR SPRING ING G ING ING ING G HI HI HI HI HHILL LLLL LL LL LL LL NNAT NAT NAT NAT NAT NAT NATURA URA URA URA URA URA URAL F L F L F L F L F L FFOOD OOD OOD OOD OODSSSSSSSS
11110 1111 81 SPR SP S ING NG NG N HI I HI H LL LLLL LL L DR DR DRRRR
Available at these
Fine Health Food
Stores and Sports
Nutrition Retailers
IA Vendor List AD.indd 1 12/9/08 10:13:31 AM
SPRING HILL NATURAL FOODS
11081 SPRING HILL DR
SPRING HILL, FL 34608
SMOOTHIE KING #679
2532 STATE RD 580 STE I
CLEARWATER, FL 33761
DISCOUNT NUTRITION CENTER
4115 GUNN HWY
TAMPA, FL 33624
SMOOTHIE KING #729
1029 BRUCE B DOWNS BLVD
WESLEY CHAPEL, FL 33544
SMOOTHIE KING #801
8350 LITTLE RD
NEW PORT RICHEY, FL 34654
SMOOTHIE KING #804
4956 RIDGEMOOR BLVD
PALM HARBOR, FL 34685
SMOOTHIE KING #777
10720 STATE RD 54 STE 107
(TRINITY VILLAGE CENTER: DUCK SLOUGH)
TRINITY, FL 34655
THE ATHLETIC CLUB
1903 WEST LUMSDEN RD
BRANDON, FL 33511
THE ATHLETIC CLUB
1418 S EVERS ST
PLANT CITY, FL 33511
PALM HARBOR NATURAL FOODS #18
30555 US HWY 19 N (SEABREEZE SHOP CTR)
PALM HARBOR, FL 34684
GOLD’S GYM NORTHEAST
203 38TH AVE NORTH
ST PETE, FL 33703
EXTREME NUTRITION & SMOOTHIE
935 NORTH BENEVA STE 403
SARASOTA, FL 34232
PARADISE HEALTH & NUTRITION
4270 MILTON RD
WEST MELBOURNE, FL 32904
PARADISE HEALTH & NUTRITION
7777 N WICKHAM RD
MELBOURNE, FL 32940
PARADISE HEALTH & NUTRITION
1150 MALABAR RD
PALM BAY, FL 32907
SMOOTHIE KING #360
3423 S FLORIDA AVE
LAKELAND, FL 33803
CHOICE FITNESS
1580 MCMULLEN BOOTH RD
CLEARWATER, FL 33759
ABBY’S HEALTH & NUTRITION
14374 N DALE MABRY
TAMPA, FL 33618
www.innerarmour.com
SSSSSPR SPR SPR SPR SPRING ING G ING ING ING G HI HI HI HI HHILL LLLL LL LL LL LL NNAT NAT NAT NAT NAT NAT NATURA URA URA URA URA URA URAL F L F L F L F L F L FFOOD OOD OOD OOD OODSSSSSSSS
11110 1111 81 SPR SP S ING NG NG N HI I HI H LL LLLL LL L DR DR DRRRR
Available at these
Fine Health Food
Stores and Sports
Nutrition Retailers
IA Vendor List AD.indd 1 12/9/08 10:13:31 AM
SPRING HILL NATURAL FOODS
11081 SPRING HILL DR
SPRING HILL, FL 34608
SMOOTHIE KING #679
2532 STATE RD 580 STE I
CLEARWATER, FL 33761
DISCOUNT NUTRITION CENTER
4115 GUNN HWY
TAMPA, FL 33624
SMOOTHIE KING #729
1029 BRUCE B DOWNS BLVD
WESLEY CHAPEL, FL 33544
SMOOTHIE KING #801
8350 LITTLE RD
NEW PORT RICHEY, FL 34654
SMOOTHIE KING #804
4956 RIDGEMOOR BLVD
PALM HARBOR, FL 34685
SMOOTHIE KING #777
10720 STATE RD 54 STE 107
(TRINITY VILLAGE CENTER: DUCK SLOUGH)
TRINITY, FL 34655
THE ATHLETIC CLUB
1903 WEST LUMSDEN RD
BRANDON, FL 33511
THE ATHLETIC CLUB
1418 S EVERS ST
PLANT CITY, FL 33511
PALM HARBOR NATURAL FOODS #18
30555 US HWY 19 N (SEABREEZE SHOP CTR)
PALM HARBOR, FL 34684
GOLD’S GYM NORTHEAST
203 38TH AVE NORTH
ST PETE, FL 33703
EXTREME NUTRITION & SMOOTHIE
935 NORTH BENEVA STE 403
SARASOTA, FL 34232
PARADISE HEALTH & NUTRITION
4270 MILTON RD
WEST MELBOURNE, FL 32904
PARADISE HEALTH & NUTRITION
7777 N WICKHAM RD
MELBOURNE, FL 32940
PARADISE HEALTH & NUTRITION
1150 MALABAR RD
PALM BAY, FL 32907
SMOOTHIE KING #360
3423 S FLORIDA AVE
LAKELAND, FL 33803
CHOICE FITNESS
1580 MCMULLEN BOOTH RD
CLEARWATER, FL 33759
ABBY’S HEALTH & NUTRITION
14374 N DALE MABRY
TAMPA, FL 33618
www.innerarmour.com
SSSSSPR SPR SPR SPR SPRING ING G ING ING ING G HI HI HI HI HHILL LLLL LL LL LL LL NNAT NAT NAT NAT NAT NAT NATURA URA URA URA URA URA URAL F L F L F L F L F L FFOOD OOD OOD OOD OODSSSSSSSS
11110 1111 81 SPR SP S ING NG NG N HI I HI H LL LLLL LL L DR DR DRRRR
Available at these
Fine Health Food
Stores and Sports
Nutrition Retailers
IA Vendor List AD.indd 1 12/9/08 10:13:31 AM
Natural Muscle February 2009
Super Quad Protein™ 5lb
Available in:
Chocolate, Vanilla & Strawberry
Creatine Monohydrate
300g+100g
NitrO2Blast Hardcore™
40 svg Fruit Punch
Body Armour Training Pak™
30 Training Paks
Body Builder Gainer 7lb
Available in:
Chocolate & Vanilla
i O Bl H d ™
SecretaGH™
90 caps
S
Av
C
300g+
www.innerarmour.com
Available at Fine Health Food Stores and
Sports Nutrition Retailers
SecretaGH™
Turn every set, every rep,
every workout into an
anabolic event.
Driven by Innovation
Dedicated to Excellence
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Test-9-Meth™
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Super Quad Protein™ 5lb
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Chocolate, Vanilla & Strawberry
Creatine Monohydrate
300g+100g
NitrO2Blast Hardcore™
40 svg Fruit Punch
Body Armour Training Pak™
30 Training Paks
Body Builder Gainer 7lb
Available in:
Chocolate & Vanilla
i O Bl H d ™
SecretaGH™
90 caps
S
Av
C
300g+
www.innerarmour.com
Available at Fine Health Food Stores and
Sports Nutrition Retailers
SecretaGH™
Turn every set, every rep,
every workout into an
anabolic event.
Driven by Innovation
Dedicated to Excellence
Providing “Real Life Proven Results”
Build Your Inner Armour.
B
3
Test-9-Meth™
90 caps
Natural Muscle February 2009
MOVE
*NEW
Muscle Position and Execution:
• Look straight ahead, shoulders square
• Make sure to get both legs set before starting movement
• Front foot forward with leg in a 90 degree position, foot
fat on platform
• Back foot up on your toe with leg in 90 degree starting
position
• Pressing weight up, do not lock out the knee
• Lower the weight in a controlled fashion, pause at the
bottom
Vera Rastrelli
Photos by StevenMartine.com
Tips and Form:
• These should be done at a moderate tempo
• Don’t let the weight stack hit at the bottom of the
movement, this takes tension off the Quadricep
• Always keep tight grip
• Keep torso tight and shoulders square
• Always use one fuid motion throughout movement
NO BOUNCING
s
ta
tio
n
a
ry

L
U
N
G
E
S
of the month
Do you want muscle mass like a myostatin-mutant?
Don’t be fooled by those who claim a ratio of or times more carbohydrate to
protein is the key. Baloney! Gaining muscle is always about providing your body
with the essential amino acids needed to build dense thick hard slabs of beef.
You wouldn’t build a skyscraper with chopsticks would you? hell no!
So if you want to build a muscular physique, you need to drink Muscle power. With
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dimension to insure that your muscles are fed throughout the day! Muscle power
has more protein than Muscle Milk and less sugar than all those cavity-promoting
drinks that rhyme with HaterAde.
Muscle Power – For Maximal Anabolism morning, noon, and night!
Drink one Muscle power immediately after training and you’ll realize the benefts
of this amazingly delicious and super-anabolic formula within a few weeks. Heck,
while everyone is sucking down sugar-flled protein shakes, adding adipose to their
midsection, take a different road. The road to Muscle Power. For more information,
go to HYPERLINK “http://www.vpxpsports.com”
MUSCLE POWER
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•With metabolic-support vitamins and minerals
Benefts
•a thermogenic, Fat-burning boost
•enhanced Muscle hypertrophy
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•enhanced Muscle protein synthesis
Natural Muscle February 2009
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Natural Muscle February 2009
STAND UP
for yourself
T
hink about it, we get up, driven
by a desire to increase our
ability, we get dressed, put our
gym shoes on, get into our cars, and
head out to the gym. We walk into
the gym, most likely bombarded by
horrible music, we scan the gym,
look at the people who desired to
be seen, and we meander around for
a few minutes. After we are ready
for the work out, we go grab some
weights, and then we either sit down,
or lie down on a bench, or worse, sit
down on a multi axis monstrosity of
a machine. Great, we got up, started
moving, and then sat down again, ef-
fectively minimizing our results.
When we stand, so much more
of our body is engaged, not mat-
ter what we are doing. Why sit?
It doesn’t make any sense. Some
would argue that it helps to isolate
and keeps you from cheating, or,
and this is my favorite one, it’s bet-
ter for your posture or back. That
is absolute crap people! The more
you sit down, the less your spine
and hips are engaged, and the more
imbalanced you will become. Guess
what else? When you stand, more
muscles are being utilized, thus you
burn more calories…wow! It almost
makes sense right? When you stand
during training, your core, not just
your abs, but your core (hips, stom-
ach, spine) become stronger as well,
resulting in better posture, and true
muscular balance.
Try this out, at least for a month.
Do all of your workouts standing
up, all of them. There’s not a single
muscle group that you can’t doing
either standing up, or at least off of
your ass and back. Instead of bench
press (guys this will be toughest on
you as you seem addicted to chest as
a means to defne your manhood),
try standing cable exercises, bar
dips, and weighted vest pushups.
For back, pull-ups, bent over rows,
standing cable pullovers, and dead
lifts. I’m sure you get the idea, but
really, the possibilities, and the re-
sults are limitless. Once again, when
possible, try going for timed sets as
opposed to set rep schemes, - one
minute sets per exercise should be a
good place to start.
On a fnal note, try to fall back
in love with standing overhead
movements. Clean and presses, jerk
presses, snatches with barbell or
kettle bells, standing military press,
bent presses, alternating presses, and
lateral snatches. I think I’ll have to
show you some of those next time
around. Expect some cool pictures
and some amazing new exercises
for you to practice and master. Re-
member, life is too short to want, so
start doing!
www.alphacoftness.com
The frst practical part of ftness is to get up and move. Some might add
in, pick up something heavy and move, but you get the idea. The simple
action of getting up off of one’s butt is the frst step in ftness. If this move
is so important, if this is the most vital part of ftness/movement, why is
it that we’re in such a hurry to get to a gym and sit on our ass?
By Micah Hankins
Natural Muscle February 2009
Natural Muscle 10-4-2007.indd 1 1/7/09 10:30:49 AM
Natural Muscle February 2009
Tampa, Florida
November, 2008
tri-fitness
FALL CLASSIC
T
ampa is the home to this year’s Super Bowl as
well as hosting this year’s World Series. So,
the Tampa Bay area has gained a reputation for
sports and athletics. For Tri-Fitness athletes com-
ing from Canada, Wisconsin, Kansas, etc, it was
great to be able to take in the sun of Florida while
engaging in this ferce but friendly competition.
Fifty-nine athletes gathered in Tampa, Florida
to challenge themselves at the 200 Tri-Fitness
Fall Classic. Athletes choose to compete in the
Grace & Physique Event and any or all of the
three athletic events: Obstacle Course, Fitness
By Stephanie Rosen Photos by Split-vision Photography
Skills (box jump, shuttle run, bench press), and
Fitness Routines.
In order to win the overall Tri-Fitness crown,
the athlete must do all four events! After all
the scores were added, Pamela Forrest of Flori-
da(.0) barely edged out Kansas’ Lovena Tuley
(.) with Canada’s Bernadette Schimnowski,
Pennsylvania’s Lois Olney, and Florida’s Brandy
O’Donoghue rounding out the top fve. Connie
Knott won the prestigious 0 yard Obstacle
Course (.2 seconds) with additional athletes
breaking the one minute barrier. In the other in-
dividual events, Lovena won the Fitness Routine,
Pamela the Grace & Physique and Connie the
Fitness Skills.
In the Men’s Competition, Willie Thomas set a
new world record on the obstacle course with a
time of .20 seconds! Ohio’s Brad Petracca won
the Fitness Skills event as he edged out Thomas
by two hundredth of a point.
The 2009 Tri-Fitness World Challenge will be held
in Las Vegas on July 9-2!
Turn the page for more Tri-Fitness pics!
Natural Muscle February 2009 9
Sarah Donohue (England)
in Shuttle Run
Mandy Magnuson (Florida)
- 2nd in G&P
Pam Forrest
- 1st place G&P and TRI-FITNESS CHAMPION
Pam Forrest
Lois Olney (Pennsylvania)
- 5th in G&P
Kim Williams (Ohio) - 7th in G&P
Lovena Tuley
wins the
Fitness
Routines
Bernadette Schimnowski
- Canada's fastest
Celeste Turner (Louisiana) - th
place in Routines.
Celeste Turner (Louisiana)
- 4th place in Routines
Natural Muscle February 2009 9
20 Natural Muscle February 2009
Bernadette Schimnowski
(Winnipeg, Canada) - 3rd in G&P
Connie Knott wins the OC -in 48 seconds
Brandy O'Donoghue (Florida) - 6th in G&P
Lauren Rock (Pennsylvania)
- 10th in G&P
Jeff Sullivan - 2nd in Men's OC
Dr. Mimi Zumwalt (Texas) reps out 50
after dislocating shoulder!
Brad Petracca & Willie Thomas in shuttle run
triftness continured
from previous page
Natural Muscle February 2009 2
22 Natural Muscle February 2009
Natural Muscle February 2009 2
2 Natural Muscle February 2009
k
IFBB pro
ftness for her
kristal richardson
once and for all
LOSE WEIGHT
Caloric Defcit: Enter the Danger Zone
Most experts agree that in order to lose body fat we must
create a caloric defcit. This basic method has worked for
me and many of my clients. In order for this to occur,
we have two fundamental variables: calories consumed
and calories burned. Our bodies are extremely complex
and smart machines so when we dip a little too low in
calories, our bodies go into “survival mode” and our
metabolism slows down as well as our weight loss. My
theory is to eat - smaller meals a day with plenty of
protein, veggies and water along with a few meals of
complex carbohydrates.
Get Your Metabolism Running High
If we were to only restrict food intake our metabolisms
would slow down in order to burn less calories and
“survive”. We want more than just survival; we want
lean and toned bodies with defnition, separation, and
good muscle tone (I am speaking for myself and my
clients here). This is achieved by lowering calories, as
I mentioned, and exercising. Running, lifting, spinning,
swimming or any form of exercise you enjoy is the key.
Just do it consistently and put forth the effort. Exercise
elevates our body temperature and sustains our metabo-
lisms to keep them running in high gear, as the process
of taxing the muscles and repairing them has long term
benefts on developing a healthy metabolic rate.
Make Sure You’re Burning Fat
Ok, now this topic has really been debated over the
years. Cardio frst thing on an empty stomach in the
morning, or cardio before training, or cardio after train-
ing? Research proves that in order to burn maximum
body fat, you must exercise at a time when blood glucose
levels are low. Either frst thing in the morning before
breakfast or after your weight training workout is ideal.
I tend to believe in this theory. Of course, if you do your
cardio at another time of the day, you will still burn fat. I
just have found success in following the theory of cardio
on an empty stomach or after my training.
Keep Energy Up & Stay Healthy
Trust me, the dieting process takes its toll on the body
and can wear you down over time leaving you feeling
burnt out and lethargic. Free radical production is the
direct result of dieting and intense exercise and can
begin ravaging our immune system and slowly destroy
our cells. Scientists are now proving that hard training
can actually cause irreparable alterations to our DNA,
which is seriously frightening. So what can you do to
stay healthy? Consume large amount fresh vegetables
(broccoli, asparagus, caulifower)and some low glyce-
mic fruits (apples, oranges, grapefruit) with meals. Also
be sure to supplement with anti-oxidants (Vitamin C
& E), natural agents that help with controlling
free radicals (Folic Acid, Lipoic Acid)
and a good multivitamin and
mineral formula.
It’s the start of a New Year and I’m sure many of us are in the process of trying to live up to the typical New Year’s resolu-
tion…to lose weight. But how many of us are doing this the “correct way”. What is the correct way? Well, I’d like to offer
my opinion based on my personal experience along with the experience of those that I’ve coached.
Lets talk about weight/fat loss…a topic that has been debated forever. First, let’s look at the basic formula for losing weight,
which is essentially to consume less calories than you burn. Sounds easy right? This straightforward method is effective
and does work. You may have seen people that have severely restricted their caloric intake, and the end result is that they
get skinny. But will this weight loss last? Can someone continue to restrict their calories forever and ever? What happens
when they begin to eat a little more?? I think you see where I’m going with this…its not as easy as that. So, lets look at
some main success factors in losing weight.
Don’t Forget These
Quick Tips
for Safe, Healthy
Fat Loss
• Create a caloric
defcit
• Keep the metabolism
running by exercising
• Focus on burning fat by exercising at the right
time
• Keep energy levels up with small meals per day
• Stay as healthy as possible during the process
• Use a strong multivitamin and mineral formula
daily
Natural Muscle February 2009 2
2 Natural Muscle February 2009
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~T¨ Lunges/ w Medicine ball(Advance)
First, start in an upright position with right
arm extended in a frontal plane, keep hips
neutral and lunge with right leg extended in
mid air. Place right arm in front and touch
cone. ~Keep your body straight, abs tight as
possible, and left knee slightly bent.¨
Challenge yourself by using a medicine ball
in this position and perform lateral raises
for reps, then hold arm straight out for 20
sec. Don`t forget to do both sides! Target
Muscle Groups- Gluteus maximus, Rectus
~The BP stability power push /w
assimilated jack knife on Bosu DSL
Trainer ~ (Intermediate/Advance)
First, start with positioning body in a
push-up position with legs fully extended
and feet hanging slightly off. Shins(tibia
bones) should be on Bosu at this point.
Second, assume push-up making sure
back is totally straight and neck is
neutral. Bring elbows to 90 degrees and
perform push up. Keep torso straight
and bring glutes upright to 45 degrees
and crunch abdomen.
Make sure to inhale at starting push-up position and exhale at
the top. Target Muscle Groups - Pectoralis major, Deltoids(Ant.),
Triceps brachii, Anconeus, and Rectus Abdominis.
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*Individuals who cannot stand on ball should start with knees
hrst, until they can develop strong core muscles to stand on it*
First, start by standing on Bosu DSL. Once you have found
your balance, grab an end of a resistance tube while the
other end is held by a partner (choose partners wisely..
lol) Next, keep hips ßexed and knees slightly bent while
focusing on the extended pull.
Make sure to inhale at the starting position and
exhale when arm is fully extended. Target Muscle Groups
Hip ßexors, Gluteus maximus, Gluteus medius, Tensor
fasciae latae, Hamstrings, Rectus Abdominis, Soleus, Tibialis
Anterior, Extensor`s and Flexor`s of the foot, Deltoids(Post.)
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`080 M08l0lß0 08ll l0f f08l8l8ß00`
NATURALMUSCLE_cha.indd 2-3 1/13/09 2:32:21 PM
2 Natural Muscle February 2009
Natural Muscle February 2009 2
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1
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8
~T¨ Lunges/ w Medicine ball(Advance)
First, start in an upright position with right
arm extended in a frontal plane, keep hips
neutral and lunge with right leg extended in
mid air. Place right arm in front and touch
cone. ~Keep your body straight, abs tight as
possible, and left knee slightly bent.¨
Challenge yourself by using a medicine ball
in this position and perform lateral raises
for reps, then hold arm straight out for 20
sec. Don`t forget to do both sides! Target
Muscle Groups- Gluteus maximus, Rectus
~The BP stability power push /w
assimilated jack knife on Bosu DSL
Trainer ~ (Intermediate/Advance)
First, start with positioning body in a
push-up position with legs fully extended
and feet hanging slightly off. Shins(tibia
bones) should be on Bosu at this point.
Second, assume push-up making sure
back is totally straight and neck is
neutral. Bring elbows to 90 degrees and
perform push up. Keep torso straight
and bring glutes upright to 45 degrees
and crunch abdomen.
Make sure to inhale at starting push-up position and exhale at
the top. Target Muscle Groups - Pectoralis major, Deltoids(Ant.),
Triceps brachii, Anconeus, and Rectus Abdominis.
`F0fl0fM 4 80l8 0l 1â·Z0 f008 l0f M8KlM8l f080ll8`
1.· N0fk00l
F00l08 09. ßl0K 60ßI8l0I
Z.· N0fk00l
~Standing Power Pull¨ (Very Advance)
*Individuals who cannot stand on ball should start with knees
hrst, until they can develop strong core muscles to stand on it*
First, start by standing on Bosu DSL. Once you have found
your balance, grab an end of a resistance tube while the
other end is held by a partner (choose partners wisely..
lol) Next, keep hips ßexed and knees slightly bent while
focusing on the extended pull.
Make sure to inhale at the starting position and
exhale when arm is fully extended. Target Muscle Groups
Hip ßexors, Gluteus maximus, Gluteus medius, Tensor
fasciae latae, Hamstrings, Rectus Abdominis, Soleus, Tibialis
Anterior, Extensor`s and Flexor`s of the foot, Deltoids(Post.)
`F0fl0fM J 80l8 0l 1Z·1â f008 l0f 0800 8fM`
J.· N0fk00l
Abdominis, Quadriceps, Deltoids(med./post.), and Hamstrings.

`80l8 008lll0ß l0f 1Mlß0l0 8l 8
llM0 8ß8 f0l8K.`
`080 M08l0lß0 08ll l0f f08l8l8ß00`
NATURALMUSCLE_cha.indd 2-3 1/13/09 2:32:21 PM
2 Natural Muscle February 2009
TRAINING
PREGNANCY
how does EXERCISE effect
By: Dr. Matthew Isner
Chiropractic Physician
I
know you have probably heard differing stories on the
subject of exercising during pregnancy. Some say it is
dangerous and puts too much stress on the fetus while
others recommend a regular exercise regimen through
out pregnancy. When a debate would arise during chiro-
practic school, one of the instructors would always pose
the question: “Well, what does the research show?”
A study was conducted, and published in the
American Journal of Public
Health, which investigated
whether, in a general ob-
stetric population; exercise
in pregnancy affected the
timeliness of delivery. They
hypothesized that exercise
would not raise the risk of
preterm birth. Out of 9,9
randomly selected pregnant
women, 2% reported exer-
cising, half of which exer-
cised longer than months.
The most important fnding
of the entire study was the
lack of evidence that vigor-
ous exercise was a risk factor
for preterm delivery.
What effects does exer-
cise have on the fetus?
There is supporting evidence
that there is no correlation
between exercise and an
increased risk of fetal deaths
or low birth rates. mid-
dle-class women evaluated
the effect of low-moderate
exercise, heavier exercise or
no daily exercise on timely
delivery and also the safety
and potential benefts of regu-
lar exercise during pregnancy. Evidence did not show
an association between low-moderate exercise and the
length of gestation. There was, though, a positive fnd-
ing that indicated the higher volume of weekly exercise
actually lowered the risk of preterm birth, and women
who exercised more heavily had faster labor and delivery
than those who had no daily exercise.
Some reports document that highly conditioned
pregnant women who exercised at high levels through-
out the pregnancy showed no adverse effects on the
mother or the fetus. (Their training regiment included
resistance training, endurance training and interval train-
ing days a week up to within days of labor.)
Pregnancy places unique demands on a wom-
an’s body so some
modifcations in the
exercise plan are rec-
ommended. They
should always con-
sult their physician
prior to starting any
exercise program
(or changing their
existing one) to rule
out any potential
problems or com-
plications. Although
there was no appar-
ent adverse effect
for the highly condi-
tioned athlete, more
conservative recom-
mendations/guide-
lines that would ap-
ply to most healthy
pregnant women are
needed.
Exercise Guide-
lines:
Mode: Avoid exer-
cise in the supine
(face up) position,
especially in the frst
trimester. It can impair
venous return which could affect cardiac output and
uterine blood fow. Cycling and swimming, minimizes
the effect of gravity and the added weight that comes
with fetal development. Low impact, weight-bearing
exercises in moderation should not pose a risk.
Frequency: Exercise at least days a week emphasizing
a continuous, steady rate of effort. If you plan a more
frequent exercise program, reduce the intensity.
Duration: Plan on exercising 0-0 minutes, depending
on how you feel during that time.
Intensity: Pregnancy alters the relationship between
your heart rate and the consumption of oxygen mak-
ing it diffcult to establish any recommendations for
heart rate. A better alternative would be to base it on a
perceived exertion which should rate from “somewhat
light” to “fairly hard”.
Progression: Perform the exercise program on a regular
basis: a moderate aerobic exercise program maintains
cardiovascular ftness. The goal should not be to induce a
specifc training effect but to maintain cardio-respiratory
ftness, muscles mass and a physician-recommended
weight gain.
When should you stop exercising and seek
medical help?
• any sign of vaginal bleeding
• any gush of fuid from vagina
• sudden swelling of ankles, hands or face
• persistent, severe headaches and/or disturbances
in vision; unexplained lightheadedness or dizziness
• elevated pulse rate or blood pressure that
doesn’t return rapidly to normal after the exercise
is complete
• Chest pain, palpitations, or excessive fatigue
• persistent uterine contractions (more than 6 to 8
per hour)
• unusual or unexplained abdominal pain
• insuffcient weight gain (< than 2.2 lbs per month
during the last two trimesters)
Remember: pregnant women should avoid supine
exercises, contact sports (obviously), high-altitude ex-
ertion, and hot-tub immersion but a moderate exercise
program based on the recommendations listed above,
with the approval of your physician, will not cause any
adverse effects to the fetus and will only help speed up
the delivery.
Now, get up and go workout!
?
misner@suddenlink.net
Natural Muscle February 2009 29
When Kennelly needs a quick protein fix, he reaches for THE
SHAKE!
Take a smooth, creamy texture and combine it with a rich,
delicious taste, add an advanced protein formulation and
you’ve got THE SHAKE! An affordable alternative to all
those expensive protein shakes that have glutted the
market in recent years. Introduced in 1996 to rave reviews,
THE SHAKE has been a consistent top seller. Providing 30
grams of protein in each delicious can, THE SHAKE, with it’s
60-40 ratio of carbs to protein, is the ideal post workout
protein supplement! Chocolate and Vanilla flavor. Also
available in a low carb formula.
0 Natural Muscle February 2009
with vermouth
Danielle Singh

INGREDIENTS
0 ounces fresh spinach,stems removed, cleaned anddrained
well
2 Tablespoons olive oil
lb.. Sea scallops, rinsed thoroughly
/ teaspoon fresh-groundblack pepper
Salt substitute, if desired
Tablespoons margarine ororange juice
2 scallions, chopped, (includ-ing green tops) or 2 Table-
spoons chives, chopped
½ Cup dry vermouth
Tablespoon orange marmalade
teaspoon fnely grated orange zest
DIRECTIONS:
Place fresh spinach in a vegetable steamer; cook slowly over
a medium-low heat.
2 In a large nonstick skillet, heat tablespoon of olive oil over
a medium heat high until very hot.Season scallops with salt
and pepper. Add half the scallops to the pan and cook until
browned,(opaque and lightly golden), about one minute. Turn,
browning the other side, about two minutes.Remove from pan.
Add the remaining tablespoon of olive oil to the pan and repeat
with the remain-ing scallops. Set aside. Wipe out pan.
In the same pan, melt the margarine (or heat orange juice)
over a medium heat. Add scallions (orchives) and cook, stir-
ring, for about one minute. Add vermouth, orange marmalade
and orangezest. Cook about two minutes or until sauce thick-
ens slightly. Add the scallops and heat thor-oughly, about one
minute.
Place spinach on the center of a large serving plate; spread
apart with forks so it comes closeto the rim. Center scallops at-
tractively atop the spinach. Pour the orange sauce over all and
garnish with remaining chives and orange zest.
Bon Appetite! Serves , enough for leftovers!
a romantic dinner at home:
Now, that’s amore!
reervations for 2 ...
INGREDIENTS NEEDED:
Fresh Strawberries with stems intact
Chocolate Dip, specialty stores carrythe best selec-
tion. (Nutella European chocolate hazelnut spread
is worth the hunt!)
2- Tablespoons Heavy Cream
(Go for it! You can work it off later!)
DIRECTIONS:
Wash, dry and refrigerate the strawberries.
(Cold strawberries will help the chocolate to
harden faster and there will beless dripping.)
2 Place cup of chocolate in a doubleboiler or
fondue pot. Add to 2 Table-spoons of heavy
cream.
Heat over a low heat. Add more heavy cream as needed.
Take a strawberry and dip it in the chocolate then have
fun feeding each other!
Now that’s Amore!
and how about a litle deert?
CHOCOLATE COVERED
STRAWBERRIES
the fit gourmet
ZESTY SEARED ORANGE SCALLOPS
Natural Muscle February 2009
a romantic dinner at home:
Now, that’s amore!
reervations for 2 ...
2 Natural Muscle February 2009
CONTEST PREP
for beginners
Part 2 of a 4 part series-Suit Selection
By: Laura Bailey
Create a Budget
Depending on your preference of suit, this can be
one of the most expensive components of competition
(specifcally for fgure competitors). You frst need to
determine how much you are willing to and can afford
to spend on your suits. And remember that in many
organizations you need both a one and two-piece.
Prices range anywhere from $0-$200+ per suit.
With so many suit makers out there, there is one who
will ft your budget. Once you’ve decided on a price,
see which makers fall within your budget. Do an online
search for “competition suits.” Some designers are get-
ting more fexible with costs and are allowing you to
make several small payments
over time, while others ask for
the bulk of the cost up front.
And please don’t be fooled into
thinking you have to have the
most glammed up suit to win a
competition. Many of the ladies
with the “couture” suits are
getting sponsors to cover costs,
so they are able to get the suits
with a lot of “bling”, without
breaking the bank. Although it
is important to have a nice suit,
you should not go broke in the
process of trying to attain it.
Another suggestion is if you still fnd that your budget
is tight, order a moderately embellished suit, buy the
same Swarovski crystals that the designers use (at half
the price) and embellish the suit yourself using craft
glue. Look at magazines to get ideas of stone designs
you like and experiment. Buy a cheap suit from the
clearance rack and practice different stoning designs
prior to working on your actual suit. Competitors are
getting so savvy now that some of their self designed
suits look better than the costly designers. Of course
So you think you have seen the posing suit you want, which just happens to be similar in style to the suit
won by the Arnold or Olympia winner. It is beautiful, gorgeous, and you have already envisioned yourself
stepping on stage wearing it. But wait, what you may not know is that posing suits can quickly become
one of the most expensive components of competition. Knowing these tips will help you with the initial
process of selecting the best suit for your needs.
there is always the option to purchase used suits online
from other competitors. The only drawback is that the
suit often requires alterations. Regardless of the method
you choose, stick within your price range because it is
so easy to see other suits, get over zealous, and spend
well outside your budget.
Select the Proper Color
When selecting the proper color, remember two
things: it must accent your skin tone and look good on
stage. It is also important that you take into consider-
ation the color of your hair and your skin tone on com-
petition day . Sig-
nifcant mistakes
are made when
ladies select suit
colors based on
their present skin
and hair color and
then morph into
something com-
pletely different
the day of the
contest and won-
der why the color
does not look as
nice. A good place
to start is to think of colors you feel look good on you
or that others have said highlight your skin tone well.
Stay away from colors that will drown you out (ie:
blondes may want to stay away from whites, darker
complexions away from browns, and ladies with jet
black hair away from black and navy blue). It has also
been said to select color hues at the darker end of the
spectrum because they show better on stage. (ie-select-
ing a magenta rather than soft pink; turquoise rather than
baby blue). Ask for fabric swatches so you can actually
see what the color looks like rather than just looking at
it online. Don’t be afraid to get feedback from others
as well. You’ve worked hard and want to put your best
total package forward.
Select the Proper Style & Cut
Similar to color selection, your suit style must
complement your physique. A good suit designer should
ask to see pictures of your physique and should provide
corrective feedback if you desire to purchase a suit that is
not fattering for your body style. Consider whether you
have a thick/slender waist, long/short legs, long/short
torso and hips size. Additionally, you must consider your
bust size accordingly. Many competitors have implants,
which are fne, but a proper suit should appropriately
cover your bust and not let them protrude on the sides.
And ladies without implants, please strongly consider
getting padding made into your suit. You can add the
store bought pads, but they tend to not provide as much
lift as the built in padding. Again, refer to magazines and
online pictures of designers you like and consult with
your designer to see if that is the best cut suit for you.
Many times, there are slight modifcations that can be
made to your desired suit that can make it more fatter-
ing for your fgure. Additionally, you may also beneft
from seeking out designers who include any necessary
alterations in the original price. There are instances
when ladies pay $900+ for a tailor made suit, only to
fnd that it is not properly cut and that they need to pay
additional money for the designer to make alterations.
Once you get the suit, be sure to try it on…..and don’t
panic. It never fts exactly like it does the day of the
show when you are lean and depleted.
Following these steps will surely get you going in
the right direction for selecting the best suit for your
frst competition.
Natural Muscle February 2009
CONTEST PREP
Natural Muscle February 2009
w
ith the arm
blaster
BULGING BICEPS
photo: Axis Design
Reverse Curls
Equipment Needed: Free hand weights or straight bar
How to: Hold the straight bar on the top, palms down (position your hands as if you
were typing). Now curl, make sure to get a slow negative after lifting to your chest!
An arm blaster works incredibly to keep the movement strict. It is actually very hard
to do this without the arm blaster. This is good to hit the bicep at a different angle
to build mass. Don’t lean forward.
Curls
Equipment Needed:: any of these: straight bar, free weights, eZ curl bar
How to: Grasp the straight bar and curl towards your chest. Make sure to get a slow
negative after lifting to your chest to build mass! An arm blaster works good to keep
the movement strict. Don’t lean forward. You can also do this one arm at a time for
variation using free weights.
Add extra size on
your arms naturally!
The Arm Blaster will help your bicep and tricep
workouts by allowing maximum stability and
isolation!
Hammer Curls
Equipment Needed: Free weights
How to: Turn wrist from normal curl position 90 degrees in the direction so your palms
are pointed towards each other. Hammer curls work the biceps incredibly intensely;
however, they are intended as a brachialis and forearm supinator exercise. Press your
upper arms against the sides of the arm blaster to keep them in position throughout
the set. Use biceps strength to curl the weight simultaneously upward and foreward
in a semicurcular arc to shoulder level. Powerfully contract your biceps at the fnish
position, then slowly lower the weights back at your sides.
Dumbbell Curls
Equipment Needed: Free weights
How to: Like barbell curls, these place intense stress on the biceps and lesser stress
on the forearm. The undergrip is the primary method used to grip the dumbells, but
for variation and to add more stress to the forearms, use an overhand (supinated)
grip. Press your upper arms against the sides of your torso to keep them in position
throughout the set. Use biceps strength to curl the weight in a semicurcular arc to your
chin. As the dumbbells reach the halfway point, rotate the wrists so that your palms
are facing upwards (pronation) for the second half of the workout. Powerfully contract
your biceps at the fnish position, then slowly lower the bar back to your thighs. Make
sure the armblaster is slightly above your elbow on the back of your tricep.
With Eric Broser
Natural Muscle February 2009
Natural Muscle February 2009
TIPS TO CURE INSOMNIA
practical solutions to treat insomnia
If ever you have relied too much
on the traditional tips to cure in-
somnia such as counting sheep,
but that kept you even more
agitated than before you started
counting? Why did you ever
believe you’ll fall asleep to the
sight of bleating woolly critters
prancing over a fence anyway?
But before you go reaching for
that sedative, read on for these
proven tips to cure insomnia
so you may fnally drift off to
dreamland.
By Michael Lee
Tip to Cure Insomnia # 1: Get yourself checked.
If you have diffculty either drifting off to sleep or staying asleep, then you may be suffering from insomnia.
Fear not, you are not alone. Insomnia is actually a rampant sleep disorder and so many people experience
sleepless nights at some point in their lives.
One in every three people, actually, are full-fedged insomniacs. Whether the cause is--stress, anxiety, fatigue,
or depression--refer to your doctor for a more accurate diagnosis. This may be a symptom of some underlying
health problem.
Tip to Cure Insomnia # 2: Get your bed partner checked.
Maybe the person lying next to you is the factor for your situation. If his or her snoring disturbs your sleep
badly, tell your partner to see a medical professional and have his or her snoring problem checked. It may be
caused by an allergy, an effect of hypothyroidism, sleep apnea, or a deviated septum. Whatever the case, seek
medical assistance. Address the snoring so you’ll dream unimpeded.
Tip to Cure Insomnia # 3: Use relaxation techniques.
Practice relaxation exercises like yoga, meditation, and tai chi. Rest in bed and take deep breaths for fve minutes
or until you drift off to sleep. Envisage yourself in a peaceful and quiet place, your own paradise. Visualize
you are free of stress, even if it’s just in your dreams. Address any conficts or problems before bedtime so
you may have peace of mind and freed to go to bed sans worries.
Tip to Cure Insomnia # 4: For crying out loud, get a plumber.
When the faucet is leaking and the sound of the water dripping is keeping you awake, a temporary answer
would be to tie a piece of string around the tap, and let it hang all the way down to the sink, so the water will
instead run down the length of the string noiselessly instead of keeping you awake
with its dripping. Then when you awake, seek a lasting solution and fnally call
the plumber.
Tip to Cure Insomnia # 5: Throw away the clock.
When you see time passing and still you can’t sleep, you have anxiety; and in that
concerned condition, it will be more diffcult for you to get some rest. So throw
away that clock. Use a silent one instead, the type that doesn’t have a second
hand so you’re not tormented every night with the sound of each passing second
of precious sleep you lose.
Get rid of drugs and sleeping pills. Take note of these tips to cure insomnia and
try which method is best for you. Now off to slumberland you go!
Magnesium and Calcium
Magnesium and calcium are both sleep boost-
ers, and when taken together they become
even more effective. Take 200 milligrams
of magnesium (you can lower the dose if it
causes diarrhea) and 00 milligrams of cal-
cium each night.
Wild Lettuce
If you’ve suffered anxiety, headaches, or
muscle or joint pain, you might already be
familiar with wild lettuce. It’s also effective
at calming restlessness and reducing anxiety,
and may even quell restless legs syndrome.
When using a wild-lettuce supplement, take
0 to 20 milligrams before bed.
Hops
Beer fans are already familiar with the calming
effect of hops! For sleep purposes, this extract
has been widely used as a mild sedative for
anxiety and insomnia. Take 0 to 20 milli-
grams before climbing under the covers.
Melatonin
Melatonin is the hormone that controls sleep,
so it’s no wonder that it naturally induces
sleep. Studies show that lower doses are more
effective -- plus, there’s concern that too-high
doses could cause toxicity as well as raise the
risk of depression or infertility. Take at most
0. to 0. milligrams before bed. Melatonin
also increases GH so you get two benefts!
Theanine
This amino acid comes from green tea, and
not only helps maintain a calm alertness dur-
ing the day but also a deeper sleep at night.
However, green tea doesn’t contain enough
L-theanine to signifcantly boost your REM
sleep cycles. Take 0 to 200 milligrams at
bedtime.
Valerian
Valerian is one of the most common sleep
remedies for insomnia. Numerous studies
have found that valerian improves deep sleep,
speed of falling asleep, and overall quality of
sleep. However, it’s most effective when used
over a longer period of time. According to one
expert, as much as 0 percent of the people
who use it actually feel energized rather than
tired! If that happens to you, take valerian
during the day. Otherwise, take 200 to 00
milligrams before bed.
Supplements To Help You Sleep
Natural Muscle February 2009
practical solutions to treat insomnia
Natural Muscle February 2009
Being part oI a Sports` National League like the NFL is a dream
that thousands oI very athletic minds and bodies embrace since
childhood. and the chosen ones get to enioy Ior a Iew years
while training really hard and devoting themselves to the sport;
but it is not a secret that liIe aIter years oI playing sports at a
proIessional and demanding level can be challenging. Some
names get lost among the crowds. other become TV stars.
several continue to have the athletic liIestyle that empowers
them while teaching others to conquer their goals and to
pursue their dreams. and other become leaders oI dozens
oI bodies and minds that want to have an overall healthier
liIestyle despite oI not being part oI a sports team. This is
the case oI Marc L. Megna who played as a Linebacker
Ior teams like the New York Jets and the New England
Patriots.
Currently. this ex-Iootball player is dedicated to guide individuals
towards a better physical condition. 'Very early in liIe I discovered
my passion Ior sports and decided to play Football. In 1999. while
playing Ior Richmond University. I was draIted by the New York
Jets. played linebacker Ior the Jets. Cincinnati Bengals. and New
england patriots. and during the Iollowing years I committed
myselI even more to the sport; but in 2005. due to a Iew iniuries.
I had to fnd a new proIession and became a certifed Personal
Trainer. I chose this direction because during my years as a
Iootball player. and as a team member. I helped others to
improve their exercise routines.¨ The natural interest Ior
a better conditioning oI the human body has become Ior
Marc a key element in his technique and an extraordinary
asset Ior his trainees.
Personal Trainers are generally well prepared and
educated to teach others exercise routines and complete
programs that include diets and supplements; but
Marc provides more that these elements. Marc has
developed a Five-Step Program that can be applied to
every individual. and he helps them to identiIy personal
issues that need to be resolved in order to complete the
entire training process and to achieve the goals that suit
their needs. 'First. I evaluated the levels oI endurance.
fexibility and strength that a person can accept and
respond to. along with a body composition analysis; then.
I customized a program that responds to the individual`s
needs and goals; this is Iollowed by implementing the
program under constant supervision and evaluation.
alongside with cardiovascular conditioning; once the
program is in progress. a Re-evaluation phase is needed
in order to re-test the program vs. the results so Iar
achieved; fnally. this is Iollowed by a phase I called
Re-structure where the exercise routine and complete
program is adiust to achieve the set goals.¨ All these
steps are necessary. he explained. because any physical
change is a process that requires not iust dedication.
but a complete understanding oI the body`s reaction to
physical activity. 'It is crucial Ior any physical program
to modiIy the mind in order to modiIy the body. II an
individual has a personal problem that becomes a barrier
that does not allow him or her to progress and conquer
an improved liIestyle. that barrier must be identiIy and
demolish; otherwise. any physical program will not
provide the results desired¨. he added.
Marc. who was born in 1976 in Fall River.
Massachusetts. nowadays lives and works in South
Florida. Although his list oI achievements while playing
proIessional Iootball is quite impressive. what it comes
as a surprise is to fnd out that as part oI his education
as a personal trainer. Marc became Pre/Post Natal
Certifed! 'Pregnancy is an important part oI liIe that
requires special preparation; and because I had learned
to combine diIIerent techniques. I can help pregnant
women to start or continue an active liIestyle; moreover
when the body is undergoing so many changes¨.
Whomever Marc trains. and whoever wants to be
trained by him. can expect to come across a mind that
embraces athleticism Irom the inside out. and a well
educated proIessional that supports healthiness in every
part oI the human body.
Current Photo and Designed by Alex Gonzalez
Archive photos provided by Marc Megna
&6&6&HUWLÀFDWLRQE\WKH16&$
1DWLRQDO6WUHQJWKDQG&RQGLWLRQLQJ$VVRFLDWLRQ
Natural Muscle February 2009
Natural Muscle February 2009 9
Being part oI a Sports` National League like the NFL is a dream
that thousands oI very athletic minds and bodies embrace since
childhood. and the chosen ones get to enioy Ior a Iew years
while training really hard and devoting themselves to the sport;
but it is not a secret that liIe aIter years oI playing sports at a
proIessional and demanding level can be challenging. Some
names get lost among the crowds. other become TV stars.
several continue to have the athletic liIestyle that empowers
them while teaching others to conquer their goals and to
pursue their dreams. and other become leaders oI dozens
oI bodies and minds that want to have an overall healthier
liIestyle despite oI not being part oI a sports team. This is
the case oI Marc L. Megna who played as a Linebacker
Ior teams like the New York Jets and the New England
Patriots.
Currently. this ex-Iootball player is dedicated to guide individuals
towards a better physical condition. 'Very early in liIe I discovered
my passion Ior sports and decided to play Football. In 1999. while
playing Ior Richmond University. I was draIted by the New York
Jets. played linebacker Ior the Jets. Cincinnati Bengals. and New
england patriots. and during the Iollowing years I committed
myselI even more to the sport; but in 2005. due to a Iew iniuries.
I had to fnd a new proIession and became a certifed Personal
Trainer. I chose this direction because during my years as a
Iootball player. and as a team member. I helped others to
improve their exercise routines.¨ The natural interest Ior
a better conditioning oI the human body has become Ior
Marc a key element in his technique and an extraordinary
asset Ior his trainees.
Personal Trainers are generally well prepared and
educated to teach others exercise routines and complete
programs that include diets and supplements; but
Marc provides more that these elements. Marc has
developed a Five-Step Program that can be applied to
every individual. and he helps them to identiIy personal
issues that need to be resolved in order to complete the
entire training process and to achieve the goals that suit
their needs. 'First. I evaluated the levels oI endurance.
fexibility and strength that a person can accept and
respond to. along with a body composition analysis; then.
I customized a program that responds to the individual`s
needs and goals; this is Iollowed by implementing the
program under constant supervision and evaluation.
alongside with cardiovascular conditioning; once the
program is in progress. a Re-evaluation phase is needed
in order to re-test the program vs. the results so Iar
achieved; fnally. this is Iollowed by a phase I called
Re-structure where the exercise routine and complete
program is adiust to achieve the set goals.¨ All these
steps are necessary. he explained. because any physical
change is a process that requires not iust dedication.
but a complete understanding oI the body`s reaction to
physical activity. 'It is crucial Ior any physical program
to modiIy the mind in order to modiIy the body. II an
individual has a personal problem that becomes a barrier
that does not allow him or her to progress and conquer
an improved liIestyle. that barrier must be identiIy and
demolish; otherwise. any physical program will not
provide the results desired¨. he added.
Marc. who was born in 1976 in Fall River.
Massachusetts. nowadays lives and works in South
Florida. Although his list oI achievements while playing
proIessional Iootball is quite impressive. what it comes
as a surprise is to fnd out that as part oI his education
as a personal trainer. Marc became Pre/Post Natal
Certifed! 'Pregnancy is an important part oI liIe that
requires special preparation; and because I had learned
to combine diIIerent techniques. I can help pregnant
women to start or continue an active liIestyle; moreover
when the body is undergoing so many changes¨.
Whomever Marc trains. and whoever wants to be
trained by him. can expect to come across a mind that
embraces athleticism Irom the inside out. and a well
educated proIessional that supports healthiness in every
part oI the human body.
Current Photo and Designed by Alex Gonzalez
Archive photos provided by Marc Megna
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Natural Muscle February 2009 9
0 Natural Muscle February 2009
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0 Natural Muscle February 2009
I
literally used to do chest every Monday, legs
on Tuesday, back on Thursday and arms on
Friday. I would do the same basic exercises
in the same order every workout. Think how
many people fall into this same scenario. If you
don’t believe me, check out how many guys
you see in the gym start with bench presses
every time they train chest.
People generally feel very comfortable sticking to a
routine. Most of us get very nervous if we stray too far
from our daily routine. Think how stressed you are the
frst day of work when you get back from a vacation.
Obviously your weekly routine was thrown out of wack
and it caused you to become stressed out. What if you
returned to work and things were actually running
smoothly? Or, how about when you change your routine
around and the change is a more effcient way of doing
things? What I am proposing is to make variation a part
of your regular routine.
When I refer to variation, I am referring to three types of
variation. The frst type of variation is actually changing
the exercises you perform, or changing the order of the
exercises you already perform or simply changing the
days you train a particular body part. The second type
of variation is changing your repetition range or pattern.
You know, high rep versus low rep training. Finally, the
third type of variation has to do with training tempo.
This simply refers to the speed in which you perform
your repetitions or your workouts.
MIX UP YOUR EXERCISES
You would be surprised if I told you how many people I
have trained that have been doing the exact same work-
out year after year. They have never added a new exer-
cise or changed the order in which they perform their
exercises. If you do not change your workout frequently,
your body will adapt to the way it is being trained and
resist progress. I suggest you do at least one thing differ-
ent every single workout. I am not suggesting that you do
V
ARI
A
TIO
N
s omet hi ng
drastic each workout. For example, the next time you
are in the gym change the order in which you perform
your exercises. Lets say your regular chest workout
begins with fat bench dumbbell presses, then you do
incline dumbbell presses, then you do Hammer Strength
incline presses and you fnish off with cable cross-overs.
Your next workout you could start off
with a pre-exhaust of cable cross-overs,
then do fat bench dumbbell presses, then
do your Hammer Strength incline presses
and finish off with incline dumbbell
presses. Or, better yet maybe do wide
grip, weighted dips instead of the incline
dumbbell presses.
As you can see, you do not have to
make big changes in your workout to
add variation. The key is to keep your
body guessing each and every workout.
I like experimenting with new exercises
from time to time. For example, if you
like doing a fat bench movement and
an incline movement for your chest
alternate between barbell and dumbbell
exercises each workout. You can even
do your incline pressing on a Smith
Press from time to time. Don’t be afraid
to mix it up!
Finally, it is important to switch the
days you train your body parts. Don’t
train chest every Monday. I have no-
ticed that most people are fresher in
the beginning of the week and tend to
become more fatigued at the end of
a work week. Therefore, if you train
back every Friday your back is not
beneftting as much as if you trained
it on a Monday. I know a guy whose
legs were his weakest body part. I
asked him which day he trained them and he answered
Saturday mornings. It turned out that this guy went
out drinking on Friday nights and was hung over on
Saturday. If he simply changed his leg day to Tuesday
he would be better off. The point is that this guy was
How often do you go to the gym and do the same basic workout on
the same day every week? You would be surprised because most
of us fall into this category.
Natural Muscle February 2009
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so used to training legs on Saturday that it didn’t even
occur to him to make a slight change.
CHANGE YOUR REP RANGE
You have probably read over a hundred articles about
which type of training is more effective high reps or
low reps. You have read everything from the Heavy
Duty theory which advocates very low reps to German
Volume training which advocates extremely high repeti-
tions. Do you want to know which is more effective?
They are both equally ineffective. That’s right ineffec-
tive. If you are using only high reps or only low reps
every workout then you are selling yourself short. On
the other hand, if you mix up some Heavy Duty training
and some German Volume training they both can be very
effective. If you try each of these training methods you
will see that they are both very intense the frst couple
of times you do the routines. However, each time you
perform one of these routines your body adapts to the
routine. Therefore, if you alternate between them you
will keep your body guessing.
Once again, the key is to mix it up. Don’t get me wrong,
I love to train heavy. However, training heavy isn’t the
only way to grow. If you are one of those people who
enjoys to primarily train heavy, then throw in a high rep
day once every three or four times you train a particular
body part. If you are one of those people who trains in
the ten to twelve rep range, then throw in a day where
you do not go above four to six reps. Finally, there is
nothing wrong with mixing your rep range up during the
same workout.
For example,
if you do four
sets of a par-
ticular exer-
cise, your rep
range could be
2, , , 2.
Thi s means
you warm up
with a mod-
erately heavy
set of twelve
reps, then go
to a heavy set of six reps, then another heavy set of six
reps, then a burn out set of twenty four reps. You could
pick three exercises for the body part you are working
and stay in the 2,,,2 rep range.

CHANGE YOUR REP TEMPO
Repetition tempo refers to the time it takes you to do the
eccentric and concentric portion of a repetition. More
simply put, the time it takes you to lower the weight
and then raise the weight. It is funny how many people
have literally never changed their rep tempo or even
gave it much consideration. You may have heard of a
principal known as time under tension. This refers to
the amount of time the muscle is being contracted. The
reason why repetition tempo is so important is because
it directly affects the amount of time your muscle is
being contracted.
If you walk around the gym and watch people perform-
ing their exercises, the average repetition takes about
a second to lower the weight and a second and a half
to raise the weight. I suggest that you vary your rep
tempo frequently. In my opinion, the slower and more
controlled your tempo the better. The next time you
train, actually count to three when you the lower the
weight and count to three when you raise the weight.
Better yet, have your training partner count for you. You
will be surprised at how long three seconds is. Think
about it, your muscle is now under tension three times
longer than it is used to.
A great routine to practice time under tension or rep
tempo is a routine I refer to as . I like to use this
routine for squatting. Basically, you will perform six
sets of squats, counting six seconds going down and
then six seconds going back up. Use a weight that you
can usually handle for about twelve regular reps. When
you go down to parallel or below, have your partner
count to six, then squat up to the starting position for
a count of six. Do not rest at the top, go down for six
seconds and back up for six seconds. You will perform
six sets in this manner. This routine takes a little getting
used to. The frst time you try it you will have a tough
time going down for a count of six. If the weight is too
heavy, lighten it up. The key is the six second tempo. I
guarantee that if you perform this routine correctly you
will experience pain like you could never imagine.
PLANNED VARIATION
As you can see, varying your routine can be a lot to think
about. I keep a training log that is in a calendar format.
This way I can see
the entire month in
front of me with-
out flipping the
pages of a tradi-
tional log book. I
plan my routines
at the beginning
of each month. I
train each body
part once a week
which comes out
to be roughly four
times a month. For
example, I will plan in advance to train legs on Mondays
in a particular month. The frst Monday I may do the
routine. The second Monday I may do the 2,,,2 rep
scheme starting with leg extensions instead of squats.
The third Monday I may do a squat routine consisting
of 0 sets of 0 reps with 20 lbs. The fourth Monday I
may do a traditional power lifting leg routine consisting
of low rep, heavy weight squats, heavy leg presses, and
heavy leg extensions. In addition to my calendar training
log, I keep a standard training journal that I write down
the specifc exercises, weight, reps and tempo that I did
on a particular day. This way, I can go back and plan a
routine different than the previous one.
Your solution to adding some new muscle growth may
be as simple as making some minor changes in your
existing routine. If you train by yourself, be creative and
really mix it up. If you train with a partner, challenge
your partner to come up with a different routine every
other workout. Most of all, adding variation keeps your
routine mentally challenging every workout.
Don’t be afraid to mix it up!
Training heavy isn’t the
only way to grow.
Natural Muscle February 2009
2 Natural Muscle February 2009
CHRIS
C
HALLENGE
R
PROFILE
T
he year was 99 and a young promising novice
bodybuilder stepped on to the natural bodybuilding
scene.
Getting his feet wet and at the same time, mak-
ing his mark in the world of bodybuilding, Chris
Challenger entered and won the junior class at the
Tampa Bay Natural Bodybuilding Championship, a
competition once considered
to be the greatest contest of
physiques. Chris returned
the following year and won
the open tall class, overall,
as well as best poser.
Chris continued to
compete and win numerous
bodybuilding championships
including: overall winner of
Florida Supernatural Body-
building Championship,
overall winner of Space
Coast Bodybuilding Cham-
pionship, and fnalist in the
2002 NGA Mr. Universe
Bodybuilding Champion-
ship. Chris then decided to
take a break from compet-
ing to focus on the needs
of his clients, as well as his
ailing father. (his number
one fan)
In 200, Chris re-en-
tered the competition world,
this time on the men’s ftness
stage, winning best physique
and third place overall.
As the health of his number one fan declined due
to complications from Alzheimer’s disease, Chris took
another break from competing, expressing that “He had
very little concentration.”
While training some of his competitive clients in
the early part of 200, Chris was re-motivated to get
back on stage. “My dad would have encouraged that”
Chris said.
Chris signed up for a competition in July, and two
weeks before competition day he got an email saying
that it was canceled, which was very disappointing
for him.
Chris continued to train as if the competition was
only weeks away. On the day of the competition, even
though it was cancelled, Chris proceeded as planned go-
ing through his mandatory posses and posing routine.
Several weeks later, Chris discovered and regis-
tered for another competition one month later, once
again to his great disappointment and some frustration
this one was also cancelled. He
began to feel like the gods
of bodybuilding were trying
to send him message; “we
don’t want you back” Chris
told us. But once again, like
nothing had changed, Chris
showed up at the gym on
the morning of... and went
through the judging proce-
dures “quarter turn, quarter
turn, blah, blah, blah... thank
you gentlemen we’ll see you
this afternoon.”
Once again Chris reg-
istered for yet another
competition and by
time he was ft to be
tied. He was starting
to feel a bit unmoti-
vated, but in the back
of his mind he knew
he had to give it his
all this was his one
and only shot for the
season.
If this one is can-
celed, postponed, or
even late I’m out” he said jokingly.
On Saturday, September 20th, 200 Chris
showed up at the Typhoon Bay Bodybuilding
Championship and won the men’s heavy weight
class and the overall title.
It was a bitter, sweet and short celebration.
Chris’ number one fan, his father Rueben Chal-
lenger passed away a couple weeks later.
Chris is planning to compete at Team Uni-
verse Bodybuilding Championship next fall in
NY.
IT RUNS IN THE
FAMILY ...
CHRIS
IN THE VIRGIN
ISLAND WITH
HIS DAD
Natural Muscle February 2009
Natural Muscle February 2009
Interview and photos by:
Dr. “Coach” Atherton
welcome
to MY world
Natural Muscle February 2009
ANGELIKE PSOINOS
Fitness America is always a place to exceed whatever
your standards are for excellence, talent and gorgeous-
ness. This year in Las Vegas, both my wife and I
independently picked out, Angelike Psoinos, a Greek
beauty whose athletic look that quietly defned poise
and confdence. Later that day, Alex Rodrigues intro-
duced me to her and I ask to shoot. While snapping
away atop the Golden Nugget’s pool, I got a chance to
learn more about what make Angelike tick. I have to tell
you, from “hello,” I was hooked. The more I learned, the
more I liked, and the more I wanted to know. Dark eyes
quietly announce there is much more than the stunning
exterior. Angelike is “deep water” with a touch of exotic
and gold on the inside. Read her story and check out the
images and you will know why, I love MY WORLD!
By the way, I wish for each of NMM’s readers a brilliant
2009. Thanks to the BossLADY, this will be my 9 season
with NMM. I hope this year will bring wisdom, integrity,
and joy to each of you. My name is Coach A, and I thank
my readers for being in MY WORLD.
Natural Muscle February 2009
Born: Tampa, FL
Marital Status: Single
Education: Health Sciences studies,
Licensed Sports Massage Therapist
and Florida Realtor
Age: 30
Height: 5’7”
Weight: 127
What do you do for a living?
Launching a clothing line called Pcaliber, built around
a mission statement to empower women. Co-partner
and co-developer of the clothing and jewelry sold on
Whataboutshopping.com
How/Why did you get involved in ftness?
I have always been a competitive athlete by nature -
something I inherited from my Daddy. However, once
I was through with team sports in High School,
I began to strength work with a personal trainer
in college. I learned so much from him and it
has carried me through the last 0 years. I also,
missed the competions; so, I took up martial
arts, which came very natural for me. I ended
up doing it professionally for years. I still
train now, just less than years prior. I am now
training dilligently for ftness competitions, an
entirely different world - yet still requires much
discipline and drive. I love the natural high of
challenging my body, which comes as a direct
result of elevating your mind and spirit.
Favorite book, movie, cheat food?
Book? The Bible, no life lesson was left out of
this Book.
Movie? Depends on whether I want to laugh, cry,
or feel inspired. My taste is too multi-faceted to
narrow this down to one.
Cheat food? Again, tough one. I am Greek, so
I would have to say a traditional dish. Probably
something Mom makes, like Spanakopita (spin-
ach pie) or Dolmades (stuffed grape leaves). For
sweets, a thick crumble apple crisp dessert with
vanilla bean ice cream and caramel. Or D’lites
ice cream, which is a great little HEALTHY
ice cream, and the parlor practically walking distance
from my house. Thank the Lord its healthy, otherwise
I would be as big as a house!
Who infuenced you the most athletically?
My father by default since I am his natural legacy and
I have been blessed with his athletic genes. However,
my martial arts instructor Senior Master Gregorio
Diaz taught me discipline,
confidence, perseverance
and patience through my
training. Also, Ty Pena who
is a genius at his personal
training. He trained me
through my State and World
championships, I was able
to regain the strength and
confdence to get back in
the ring. He is also incred-
ibly warm and compassion-
ate and knows how to touch
everyone’s life differently.
And last, but certainly not least, Beau Tailifer, a master
of body sculpting and nutrition. I owe my success in
my ftness competitions to him. He’s the true defnition
of a mentor.
Academically?
My kindergarten teacher Mrs. Traska. Afterall, that’s ANGELIKE PSOINOS
where it all started right? ABC’s, -2-’s, and how to
share and play nice.
Who do you admire the most?
Male? Dad for his wisdom from some remarkable life
experiences.
Female? Mom for her inner strength that carried her
(us) through so many trials and tribulations.
What did you think about your frst competition?
I had a blast during Fitness America (Tampa)! And it
was a great warm up and confdence boost for the World
Championships of Fitness America in Las Vegas
Who do you want to emulate?
Athletically?
Tosca Reno Kennedy. I just met her in Las Vegas and
I didn’t know who she was,
I just was so inspired by her
class and beauty. I can only
pray to be as stunning when
I compete in the Master’s
years from now.
How do you want to be re-
membered as an athlete?
Great question! I think there
is too much focus on the
outer looks and/or how well
they market themselves when
the core of your character
isn’t in tact. I would like to leave a legacy, as a woman
who before she gloves up or sculpts her abs, has the
ability to sculpt her intangibles, i.e. integrity, dignity,
strength, discipline, love, generosity, bravery, and prow-
ess. To me, all else is barren without a strong character
foundation.
What do you see that is good in Fitness today?
The majority most people in the industry are very
encouraging. There are many trainers or others who
have had incredible triumphs and are willing to pass
the real victories on.
What needs to change in Fitness today, in your
opinion?
Any politics! Although I haven’t really expe-
rienced tis wrath from a personal or political
viewpoint, I know it exists and I am sure many
others have fallen short as a result of it.
What would you like to say to the reader
of NMM?
Thank you for taking the time to read a little
about my journey! And if there is any aspiring
women or young girls (or men for that matter)
that feel they for some reason they “can’t” do
something they wish they could; look deep
inside yourself at the nucleus of who you are
and know you have every tool you need to reach
any goal. The only person that can strip you of
the ability is yourself.

Coach A?
What a gentleman and true professional! There
are a lot of shady people in this business and
Coach A the epitome of what it takes to be
successful and respected. I am so honored to
meet him!
What else do you want the readers to know
about you?
That there are many layers to who I am and I
love to keep adding by learning from others and
taking a piece of wisdom from everyone I meet.
If you had a magic wand and could instantly
change something about your life, what would
it be?
I would bring back anyone that I have known that has
passed away and I would hug them and tell them I love
them one last time.
Tell me something about you that I don’t know?
I am pretty much a tom-boy that can probably do more
push ups than a Marine, but I have an incredibly soft
side to me. When you get to know me my vulnerable
underbelly outweighs my often times misunderstood
tough exterior.
Any last comments?
Just that I would like to thank you Coach A, Debbie,
Alex Gonzalez and everyone else that makes up NMM
for believing in me enough to afford me the opportunity
to be a part of such a pedigree publication.
Learn more about Angelike:
www.pcaliber.com
www.whataboutshopping.com
www.myspace.com/pcaliber

TO CONTACT COACH A:
ateamx@patriot.net 0 0-
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Natural Muscle February 2009
FOOD
chickpea
HEAVEN
this burger is so
delicious,
you will not miss
the meat!
This recipe takes about 15-20 minutes—super simple and delicious!
Great crisp texture on the outside and a good middle eastern flavor
from the fluffy delicious center of the patty.
Greek Potato Bake
Ingredients
• /2 lbs potatoes, peeled and quartered
• sprigs thyme
• 2 garlic cloves, lightly crushed
• ounces small tomatoes
• salt & freshly ground black pepper
• 2 tablespoons olive oil
• tablespoons white wine
side dish!!
Add a Mediterranean touch to potatos
in this simple recipe, favoured with
wine, garlic and thyme.
Ingredients
• / lb carrot
• garlic clove
• (9 ounce) can chickpeas
• /2 teaspoons ground cumin
• /2 teaspoons ground coriander
• salt & pepper
• large egg
• 2 tablespoons plain four
• oil (for frying)
• 2 slices whole wheat bread (cut round)
• tomato
• red onion
Directions
1-Peel the carrots, grate them coarsely and set them
aside.
2-Peel and roughly chop the garlic.
3-Drain and rinse the chickpeas and put them into a
food processor with the garlic, ground spices, salt &
pepper. Process to a rough paste then add the carrot,
egg, and four and process briefy until evenly mixed
but slightly rugged.
4-Heat the oil in a frying pan and divide the mixture
into . Fry in batches for 2– minutes on each side, until
golden, then drain on kitchen paper.
5-Keep opened chickpea can to cut round shapes in
bread slices. Toast each slice in toaster or in
frying pan.
6-Serve with slices of tomato and red onions and may-
onnaise, if desired.
Directions
Preheat the oven to 00°F
2 Place the potatoes, thyme, garlic and tomatoes in
a roasting tray. Season with salt and freshly ground
pepper.
Pour over the olive oil and white wine, mixing well.
Cover the roasting tray with kitchen foil, sealing the
edges well.
Bake for 0 minutes until the tomatoes are pulpy
and the potatoes are falling apart.
| 25 min | 10 min prep
Get out the tortilla chips or pita triangles, it’s
the Greek version of a Mexican layer dip!
Plus, no need to turn on the oven!
SERVES -0
ingredients
2/ cup plain yogurt
(9 ounce) can chickpeas, drained and rinced
2 garlic cloves, peeled
teaspoon oregano
/ teaspoon black pepper
kalamata olives, pits removed and diced
/2 green pepper, diced
tomato, diced
/ cup feta cheese, crumbled
directions
Place the yogurt, chickpeas and garlic in the
bowl of a food processor or blender and process
until completely smooth and creamy.
2 Spread the mixture in a large fat circle on a
dinner plate or serving dish.
Sprinkle the tomatoes and green pepper evenly
over the top of the mixture.
Sprinkle with black pepper and oregano and
top with the feta cheese and olives.
Refrigerate for 0 minutes to allow the favors
to mingle.
Serve with plenty of tortilla chips, toasted pita
triangles or crackers
Nutrition Facts
Serving Size (g)
Calories
Calories from Fat 2
Total Fat 2.g
Saturated Fat .g
Monounsaturated Fat
Sodium 2mg
Total Carbohydrate .g
Dietary Fiber .g
Sugars .g
Protein .0g
| min | min prep
chickpea burger
Greek Layer Dip
recipezaar.com
Natural Muscle February 2009 9
0 Natural Muscle February 2009
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Natural Muscle February 2009
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Lone Star NM Ad.pdf l2/2/08 5:3l:32 PM
2 Natural Muscle February 2009
by Pz
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pz’s perspective
it’s all about choices, choices
... and MORE choices!
PZ’S POINTERS SURROUNDING CHOICES
Oprah’s 40 pounds of pain---It’s no secret that
Oprah’s ups and downs with weight have been an on-
going battle throughout her career. She partnered with a
personal trainer in 99 and by 99 thought her roller-
coaster weight saga was over. For some years now she
has managed to maintain a relatively ideal size, from her
once top weight of 2lbs. —give or take a few pounds
here and there. That is until lately. She has gained 0lbs.
since 200 when she weighed 0. Her scale was read-
ing 200 again. She has had some intervening medical
issues involving the thyroid and medication which added
another layer of insult to the already injured situation.
On the stage in Vegas with Tina Turner and Cher, she
was embarrassed and felt like a “fat cow.” Standing next
to two vibrant and energetic divas, ages and , she
wanted to disappear. This was her bottom—her lowest
point. Recently she wrote, “I didn’t just fall off the
wagon. I let the wagon fall on me. I didn’t follow my
own fundamental rule of taking care of self frst.” Oprah
has wandered off course, gained back the weight, and
has rallied her troops to assist her in climbing out from
under the wagon. Yes, even Oprah realizes she has talked
the talk and not always walked the walk. She is, after all,
one of us. That might be hard for some to put in perspec-
tive considering who Oprah has become and all she has
achieved. Still, her money and fame and resources and
status aren’t a ticket to fulfllment on a deeper level.
One can only ponder what it is to actually be Oprah
and how ego could play a role in artifcially meeting her
needs. Of course, Oprah’s problems with weight aren’t
about weight at all—never have been. Finally, it seems,
she is looking inward to the origin of the problem. As
powerful as Oprah is on the world scene she continues
to struggle to fll in the empty powerless places within
her. She has made some obvious poor choices as far as
her overall well-being for a while now. The results of
those choices are apparent to us and painful to Oprah.
She’s decidedly making better choices, more responsible
choices, more conscious choices today. Hopefully, these
choices will have the desired outcome she’s imagining
for herself. All she can do is try and give it her best. All
we can do is be our best and, in so doing, pull for her
as she embarks on a different leg of her journey, one
choice at a time.
Fear or wisdom exists in every choice—Choices
are made in either a conscious or unconscious way. It
is said that choice to choice to choice to choice and one
negative on top of another and a Stalin is produced.
Even so, the soul that was Stalin had great potential.
All souls do. Our experience as a human being is one
that is reaching towards wholeness. It is a road each of
us is on and none of us are completely there. We are all
in the process and are in the midst of a planet of souls
of equal complexity. In other words, we are not alone
and all in this together. When our choices are made with
fear at the core we should challenge those fears. Stop
and ask yourself, what is the true basis of the fear? Get
to the root of it and consciously release it. It will not
go away right away but as you choose to learn through
wisdom you will be offered the tools to let go and trust
will emerge. That is when the healing happens. It’s a
beautiful thing.
Some choices have to be made over and over—
There are decisions that we make that are hard to come
by but can change our reality. Say we are trying to end an
abusive relationship. We have made the choice to leave,
and we do, but for many sad and regrettable reasons we
are drawn back in. We make the same choice again, but
fail a second or maybe even a third time. Finally, we
fnd the strength and courage to get beyond the doubt
and fear, break the pattern, and leave for good. The
choice sticks and our world is a better place for the
choice. Same applies to many other scenarios we face
where the choice we make isn’t carried out to comple-
tion initially. Don’t give up on those positive choices.
Stand up for yourself and for others who are touched
through your actions. The entire world benefts with
every responsible choice. The more you make the easier
the path becomes.
We choose our joys and sorrows long before we
experience them---This time last year I wrote about
BMX star Stephen Murray (Living in a Place Called
Gratitude). Recently, I saw a follow-up on him on the
HBO series Real Sports. Mary Carillo spent some time
with Stephen and her report was typical Carillo excel-
lence. While tears of sorrow were streaming down my
T
oday arrives like clockwork. It comes to us very clean—perfect in many respects. A blank slate in time that quietly stands be-
tween yesterday and tomorrow, today looks to us to bring the present to life. From the moment our eyes open and a deliberate
breath is drawn, it’s our chance to choose. It’s about choices. The day starts and ends with choices of some sort. Think of it. Think
of the whole host of choices you make from start to fnish and everything in between. Each and every choice we make takes us
closer to or farther from the purpose of our being. Whether we make conscious, responsible choices, or unconscious, thoughtless
choices, each choice is one of intention. It’s our higher self, our inner voice, that doesn’t emanate from the head, but speaks from
the soul, that distinguishes the two.
The decisions you make along with the actions you take are the means by which you evolve on this Earth. Not everyone is on the
same rung of the ladder. Not everyone gets it. Not yet, anyway. That’s okay and is as it should be. Not everyone is ready to make
the choices necessary to transform humanity. But some of us are. There is the body, the form, the part of you that exists and will
die within time, and then there is the soul---the part of you that is immortal. That is where the power lies---the authentic power that
is manifest in the soul. So bring on the choices of today. Decide how it is you choose to live and learn. The choice is up to you.
Natural Muscle February 2009
it’s all about choices, choices
... and MORE choices!
face, I couldn’t help but see the brilliant spirit that
has emerged since this horrifc accident left him with
a broken neck and wheelchair bound. In one brief
aerial moment everything had changed. Even his
relationship couldn’t survive and two months ago his
wife made a choice to walk out leaving behind their
two sons, now ages and . (Talk about how choices
have consequences!) Stephen said it was a tremen-
dous amount of stress on her, and she did the best
she could. He showed no signs of bitterness as he
struggles to talk—every word labored---only calm
resignation mixed with understanding and dignity.
Stephen has countless reasons to give up, not try,
stay depressed, stay medicated, and drop out of life
entirely. Nobody would blame him. Nobody could
possibly grasp the magnitude of his suffering, short
of a small fraternity of paraplegics like him. But Stephen
chooses to fght. He makes tough, hard, ridiculously
diffcult, mind-blowing choices each and everyday to go
on. Stephen could never have consciously envisioned the
tragedy that he experienced. He, like many of his BMX
brothers, do what they do with such abandon. They are
totally and completely fearless. Catastrophic injury has
never been at the forefront of their thinking---at least not
before Stephen’s crash. Through his actions, however,
Stephen shows by example how he rises to the occasion
to meet this circumstance head on with every ounce of
grit and determination in his limp, lifeless body. Stephen
chooses life, he chooses fatherhood, he chooses joy, he
chooses to inspire, he chooses to take hold of what he
has been given and walk a path of another sort. He may
never be physically whole again, but he has never been
stronger—stronger in spirit. Stephen is on the vertical
path where his work is far from over and his life will
have far greater, meaningful impact than any double
back fip ever could. (Stay Strong Stephen.:-)
When i n
doubt listen and follow—How often do you fnd
yourself saying you wish you’d have listened to your
instincts and gone with a different choice? How often
do you turn right when you know inside you should
be going left? How often do you look back with regret
or disappointment or envy that you had the chance to
make the choice and you didn’t? That instinct is the
voice we have inside. The only thing one has to do is
listen. There is nothing mysterious or supernatural about
this voice. It is a given that human beings possess. That
means you.
Go with what you know—I have long used the expres-
sion, “I know what I know.” For me, that simply means
I have clarity when it comes to a certain issue. I can see
it clearly and with certainty, just because I can. Go with
what you know. Trust yourself to know what is most
essential to know at any given moment of choice. It is
not happenstance when you make a choice that turns out
for the good. It is not chance when choices go wrong,
either. We each come to this life with special gifts. We
are here to create the life we want and to contribute our
You are the person who has to decide.
Whether you’ll do it or toss it aside;
You are the person who makes up your mind.
Whether you’ll lead or will linger behind.
Whether you’ll try for the goal that’s afar.
Or just be contented to stay where you are.
~ Edgar A. Guest (American Poet 1881-1959)
special gifts to others during our stay. We can be our
best and do our best when we make the best choices
based upon knowing.
Choices of the many and the few---We’re at the
beginning of a fresh new year. Shortly, we’ll have a
new President, new cabinet, new staff, and new frst
family in place. (The only thing left to choose is the
dog.) Democracy in action isn’t always pretty, but it
does provide a sense of order over chaos and, truly,
nothing beats freedom. We, Americans, made the
choice by our votes to elect one particular candidate
over another. There are consequences associated with
our decision. With the current state of the country, the
Congress, and the larger issues that infuence mankind
around the world, we need a leader who understands
the consequences of his decisions; a leader who has
the wisdom to lead and make responsible choices.
His choices will touch us individually and all of us
collectively. We can only survive and thrive if the
choices made by him and by us are those that lead to
a better nation today, in the present, in the now. We
can keep up our end. Our actions have value. We can
choose to exhibit positive behaviors in each present
moment, steadfastly keeping our power focused on
that moment. We can choose to engage in relationships
that will diminish the fear and
encourage us to grow. We can
choose to aim higher and reach
farther. It’s about man opening
up to his fellow man. It’s all about
the choices.
Look a few steps beyond your
choice—Before you act on a
thought that will ultimately be-
come a choice, think one or two or
three steps beyond the choice.
Picture the outcome of that choice:
Who does it touch? What will it
affect? How will you feel? Will
it help or hurt? Is it a choice with
responsible teeth in it? Be aware
that the choices you make can alter
your life and the lives of others in profound ways. Once
a choice is put into motion there is some consequence
involved. Choices can open or close doors. Choices
can result in life or death. Choices can bring healing or
pain. Do your utmost to determine the upshot of your
choice prior to pulling the trigger. Proceed with choices
that empower and enlighten. Choose wisely and with
care from a place of love and compassion not fear and
doubt. Your efforts to match each with your soul won’t
always be the easy road. The weaker side of you may
want to resist making the right choice. But if you come
from a place of clearest intention, that’s when you can
see that you are not alone. The Universe is there to
assist you. Choose to be open to the infnite power of
those possibilities and the choices you make will be
ftting and perfect.
Pz is the author of Club Shattered. As a motivational
writer and personal power coach, Pz specializes in the
area of relationships and the human condition.
Contact Pz with ideas, questions, or feedback:
pzpower@aol.com
Visit her website www.pzpower.com
.
Natural Muscle February 2009
By: Brenda Kelly
KENNY KASSEL
in memoriam
1955
W
hile I was staying in NJ with boyfriend, Bob
Bonham for the Holidays, Bob received a phone
call from competitor, Matt Bristol on Christmas
Eve. morning with the shocking news. Our great friend,
Kenny Kassel had passed away at his home in New
Jersey of congestive Heart Failure, as he was preparing
to return to his other home in Palm Desert, CA to get
ready for the Fit Expo and Iron Man Pro.
Funeral services would be that weekend. Our hearts
were heavy with grief. It was like a surreal dream.
I couldn’t believe this was happening. Kenny had
been a mentor to me and taken me under his wing at
my frst NPC Nationals in 999. He had become my
manager and put me into commercials, movies, photo
shoots, had me emcee tons of his shows and represent
his talent agency, Beautift at all of the top Fitness
Expo/Contests.
Bob had been one of his best friends for 2 years and
they started working together in 99 promoting the
highly successful Women’s Strength Extravaganza.
We were asked by Kenny’s mother, Mimi to speak at the
service. Bob started writing some things down and came
to me to request that I do the talking. He would stand
up with me but didn’t feel comfortable talking to the
large group up on the stage. I agreed and even though I
have spoken in front of many audiences, I was not sure
I would be able to get through this one. I would have
to dig deep down and be strong for Kenny.
Here is some of what I spoke for Kenny’s service
below with Bob. We had many people come up to us
and thank us for this since a lot of his other business
associates as well as older friends of his Synagogue
were not really involved in what Kenny did for the
bodybuilding sport.
by: bob bonham - owner strong and shapely
gym
read by: brenda Kelly
Bob has known Kenny for 2 years and of course met
him at a Bodybuilding show. Kenny was a world-class
promoter and helped to bring up the women’s sport
several notches.
Kenny and Bob even saved the 999 Women’s Olym-
pia and held the event in NJ with the Women’s Ex-
travaganza. Kim
Chizevsky was
the Ms. Olym-
pia winner for
the th time in a
row. From that
time on the Ms.
Ol ympi a has
been staged in
Las Vegas along
wi t h t he Mr.
Olympia.
Kenny l oved
p e o p l e a n d
made himself
available every
time he was asked and volunteered the rest. He trained,
coached and gave confdence to competitors all over the
world. He raised the ftness-marketing bar with book-
ings to the competitors for flms, commercials and print
work. There are many across the globe that would not
have reached the top if it had not been for his ground-
work. Kenny was indeed a dream weaver.
For over years, Bob and Kenny shared rooms while
working all of the NPC National shows as well as the
IFBB Olympia. There were times Bob would never see
Kenny in the room since he would return so late and
rise so early to be of service preferring to stay up those
three days to not miss a moment of the experience.
Kenny loved it all.
We all loved Kenny too—mostly for his trustworthi-
ness, honesty and passion. He had the biggest heart in
our sport. The simple fact is that Kenny made everyone
feel welcome.
And boy did he like to talk! What a smile he brought
us when he would approach us wearing his trademark
sports jacket, foral shirt and black baggies!
Kenny’s voice was a gift. He was a great master of cer-
emonies taking the time with each competitor to make
sure he was pronouncing the name correctly
As an expediter his calming voice would make sure ev-
eryone felt confdent and relaxed. Kenny loved working
backstage, doing what ever he could do to help make
the show super
professional from
expediting to back-
stage announcing,
to sometimes on-
stage emceeing.
Always smiling
and helpful.
As a coach, he was
patient and knowl-
edgeabl e and I
wish I had a dollar
for every quarter
turn Kenny taught.
Bob would tease
him and ask him
if he knew every women competitor’s phone number
and I think he did!
Kenny was a very special friend and we all learned
so much from him. Just the other day someone called
Bob’s gym looking for a model and normally he would
call Kenny ASAP. Bob realized he couldn’t and was so
frustrated realizing he was gone.
Kenny we love you and will always miss you.
After the funeral service, Bob, Denie, and I were in the
funeral procession to the cemetery and stood at Kenny’s
fnal resting place that was next to his father’s grave.
I learned the tradition of the shovels of dirt thrown
on the coffn by the loved ones and that was extremely
diffcult emotionally. I just kept telling myself I was so
glad to be there for Kenny and his family and friends.
When I overhear someone asking the name of a certain
women competitor or model, I have heard the response
- oh that is one of Kenny’s girls. Kenny was always
surrounded by us women who loved him in every town
at every show and even on movie sets. He was always
generous, charming, and a complete gentleman. We
would talk on the phone for hours, work together with
each other’s seminars, go to The Baked Potato for jazz
or just meet for an out of town dinner. It will take me a
long time to realize Kenny is not here with us.
Thank you Kenny for your light, love and life here
with us. I will always be proud to be one of “Kenny’s
Girls”.
2008
Natural Muscle February 2009
Gina Ostarly
photo by Walt Ostarly
KENNY KASSEL
in memoriam
Made with
Swarovski
crystals..
thenewforty@aol.com
SEND AN EMAIL TO
Order your
own
t-shirt today
and show it off!
Because it’s
who you are!
Kenny with longtime best buddy,
Bob Bonham
Kenny’s Bar Mitzvah
Nicole, Kenny, and Brenda
Natural Muscle February 2009
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Natural Muscle February 2009
M
any folks new to working out and weight lifting
routines are not aware that your muscles do not
grow while you’re in the gym. If you still think
that all you have to do to grow big muscles is to hit the
gym then you’re probably still struggling to meet your
body’s full potential. I guarantee you bigger and bet-
ter results if you just
take advantage of the
post-workout window
of opportunity and
feed your muscles ex-
actly what they want
to grow.
First things frst,
you have to realize that your muscles do not grow in
the gym. What you’re actually doing when you push
and pull weights is stretching and tearing the muscles
underneath your skin. That’s why you get a pump when
you’re really hitting your muscles hard... it’s your body
reacting by rushing blood to the “injured” muscles. So
if you don’t grow while you’re working out in the gym
when do you grow?
Your muscles begin to grow when you leave the
POST WORKOUT
window of opportunity
gym and you stop abusing them! Matter of fact, your
muscles have an opportunity to start growing right after
you leave the gym if you supply them with some crucial
nutrients that they’re in desperate need of.
The crucial nutrients that your body and muscles
need right after a workout are carbohydrates and protein.
If you’re going to
consume sugar this
is the best time of
the day to do it. Im-
mediately following
a workout your body
is literally looking for
something to burn as
fuel because if you worked out the way you’re supposed
to then you should have burned all the food you’ve con-
sumed throughout the day. Now your body is running
on empty and your muscles desperately need to start
repairing themselves.
There are three nutrients you can take to not only
give your body fuel to burn but also give your muscles
what they need to start growing!
The three nutrients you need to take are a simple
carbohydrate or any kind of sugar really. Protein because
your muscles are made up of protein and that’s what
they need to grow. And fnally you also want to take
some kind of complex carbohydrate to give your body
something to burn beyond the frst half hour because
sugar is normally broken down or stored within 0
minutes of consumption. Since you only have about
0 minutes to take advantage of this “post workout
window of opportunity” the best way to consume all of
these nutrients is usually in the form of a protein shake.
There are many brands on the market that make protein
shakes specifcally for post workout.
If you really want to start growing you’ll also con-
sume a solid meal consisting of a source of protein and
some complex carbohydrates within a couple of hours
of your workout. Any type of red meat, chicken, turkey
or fsh will do for the protein and rice or potatoes are
my favorites for the complex carbohydrate side. On the
run? A good quality protien shake or meal replacement
shake will do the trick!
Once you realize that growing bigger muscles is
more then just working out in the gym and going through
your current, workout you’ll be on the fast track to
getting huge and reaping the full benefts of your work-
outs. Taking advantage of the post-workout window of
opportunity is step one to reaching your muscles full
potential but it should have a pretty dramatic impact
on your growth.
Your muscles have an opportunity to start grow-
ing right after you leave the gym if you supply
them with some crucial nutrients that they’re in
desperate need of.
p
z
p
o
w
e
r
.
c
o
m
Natural Muscle February 2009
Have time, to talk about time?
Or, is right now, not good
timing?

You’ve heard all the cliches:
Everyone has the same amount
of time. Time is relevant. Time
waits for no man (nor woman).
If I could save time in a bottle.
One must make time for what
is important. There’s no time
like the present. Time fies when
you’re having fun.

Enough of those, we don’t have
enough time to list them all.
But now, with the NEW YEAR
upon us.is the right time to talk
about using your time wisely.
Keep reading, trust me, this will
be worth your time. First of all,
let’s quickly fnish off a debate.
Some fuzzy-headed philosophers
say there is no such thing as time
-- that it’s just a creation of man’s
mind as a way to keep order in the
universe. Well, that’s nuts. How
can I prove it? Well, just try being
an hour late to pick up your wife
or girlfriend.. and you will KNOW
there is such a thing as time. And
you will be reminded of it, for what
seems like, a very long time! Got
it? Good!

My ftness family knows this past
year was a very busy one at GoFit-
ness. And with the economy the way
it is, you won’t catch me whining
about being swamped. In fact, I feel
very blessed. What is a good invest-
ment these days? Your health. Finding
the time, no MAKING the time to
invest in your health. Its an investment
that always yields high returns.

Let’s not waste time: here is my core
belief about time!

We can’t change the past, but, we can
make a future.

a little
VITAMIN
G
Time is Relevant, or is it?
So many self-help books have been
written for people dealing with their
pasts. And while I’m not discounting
how the past can haunt a person, I know
from experience, that dwelling there and
staying in that place is not healthy. A
person can ask, endlessly, why this or that
happened way back when. And most time,
there is no answer.

Let’s say your parents were not health-
minded. They let you sit in front of the TV
and eat Captain Crunch cereal with whole
milk, most of your childhood. And they fed
you cheeseburgers and ice cream at night. And
now, sure enough, you’re 0 pounds overweight
-- just like your parents are.

Did your past effect your present? Sure it did!

Are you going to allow it to continue in 2009?
That’s up to you!

Oodles of books have been written on time manage-
ment, but here’s all you need to know: Prioritize and
realize that NOT every good project is good for you!
Invest your time wisely.
You can
now
see the
entire
magazine
online
before
it hits
the
gyms.
Go to
naturalmuscle.net
Natural Muscle February 2009 9
a little
VITAMIN
0 Natural Muscle February 2009
Natural Muscle June/July 2008 1 Natural Muscle June/July 2008 1

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