Fitness RX For Women - August 2014

12 FI TNESSRX AUGUST 2014 www.fitnessrxwomen.
com
FitRx inside PEEK
BY ELYSE BLECHMAN AND JENNIFER BLECHMAN-TURNER
CO-PUBLISHERS
Summer
Meltdown!
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
FITNESSRx
TM
Summer is officially here! We all know that warm weather, bikinis and tank tops
are good motivators to get in your best shape. So in this issue of FitnessRx, weve
put together some of the most effective workouts for blasting fat and toning up
for summer along with the latest scientific research on healthy eating, diets,
training and more.
Everyone wants to wear a bikini with confidence. Luckily, weve got Bravos
Toned Up stars Karena Dawn and Katrina Hodgson to whip us into bikini-ready
shape! In Beach Body Blast: Tone It Up with Karena and Katrina by Jaime
Baird on page 48, the fun-loving trainers who have transformed bodies all over
the world are here to transform ours. With exercises created by our cover
models Karena and Katrina themselves, this total body workout involves unique
compound movements that will challenge you, no matter what your fitness level
may be. Grab some sunscreen and get to work!
A set of sculpted and toned legs is an essential summer asset. In Approach The
Bench With IFBB Bikini Pro Courtney King by Lisa Steuer on page 66, the workout
will help you sculpt sexy legs using only a bench and dumbbells. Whether you are
new to the gym or a gym veteran who needs a change of pace, this workout is for
you! So get ready to create those long, lean legs that look great on the beach or
in summer shorts. Plus follow Courtneys helpful fitness tips and advice to really
amp up the fat burn. No matter what youre trying to accomplish fitness will
bring you a peace of mind, confidence, happiness and an overall better outlook on
life, said Courtney.
Having a strong core not only looks great in the summer time, it also has
many benefits that can positively impact your training. In Get Hardcore with
IFBB Bikini Pro Yeshaira Robles by Jaime Baird and Lisa Steuer on page 56.
Yeshaira the 2014 New York Pro Bikini chamipion demonstrates 10 exercises
to help you tighten, flatten and strengthen your entire core this season. So while
youre working toward a strong, sexy midsection, youll also be strengthening the
muscles that help you complete other exercises more efficiently and as a result
youll be able to perform better and reach your goals faster. Anything is possible
and you will reach your goals. You have to give it your all. You will fall, but you must
get back up and finish what you started, said Yeshaira.
Part of the fun of summer season is outdoor grilling and barbecues.
Unfortunately, the typical cookout food usually consists of cheeseburgers,
hot dogs, pasta salads loaded with mayo, fattening desserts, and other less-
than-ideal options. But this year, you can have your cookout and eat it too! In
Complete Guide to a Healthy Barbecue by IFBB Figure Pro Allison Frahn on page
74, Allison has prepared a full healthy barbecue menu that includes everything
from appetizers all the way to desserts and even a healthy cocktail! Plus, follow
the simple tips for grilling safely and reducing carcinogens. Get ready to fire up
the grill and prepare a healthy summer party menu that you and your guests can
feel good about.
This months FitnessRx is packed with the best cutting-edge tips, workouts and
advice from the experts, as well as scientifically backed research on exercise and
healthy eating to whip you into your best summer shape. Get ready to tone up,
blast fat and achieve that beach body before summer ends!

Co-Publishers
Elyse Blechman
Jennifer Blechman-Turner
Editor-in-Chief
Steve Blechman
Design/Art Director
Elyse Blechman
Managing Editor
Lisa Steuer
Associate Editor
Alan Golnick
Digital Creative Director and
Design Consultant
Chris Hobrecker
Contributing Photographers
Gregory James
Per Bernal
Contributing Illustrator
Bill Hamilton
Administrative Assistant
Fernanda Machado
Circulation Consultants
Irwin Billman and Ralph Pericelli
fitnessrxwomen.com
Editor-in-Chief
Jaime Baird
editor@fitnessrxwomen.com
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FitRx MAIL Room
LETTER OF THE MONTH
14 FI TNESSRX AUGUST 2014 www.fitnessrxwomen.com
FitRx MAIL Room
NEW READER
I recently picked up my first issue of FitnessRx
with Maria Menounos on the cover. Wow! Im hooked.
I really like your scientific approach, and the work-
outs are really effective. I have already lost a few
pounds doing some workouts from that issue, and
Ive starting following your Facebook page too.
Thank you for featuring strong women who train
hardcore its just the thing I was looking for!
I loved that issue so much that I decided to sub-
scribe, and am really looking forward to the next
issue! Thank you again for all the great advice.
Janine Kalinowski
Email
MARIA MENOUNOS:
PRACTICAL ADVICE
Thank you for featuring Maria Menounos in your
latest issue [Maria Menounos: The Every Girls Fit
Guide, June 2014]. Maria is a great inspiration to me
because she worked hard to build her career, but
also because she stays in such awesome shape with
such a crazy schedule. Her diet advice is easy to fol-
low, the workout is great for busy days, and even her
life advice is inspiring.
One thing that Maria talked about really stuck with
me. I like her 75/25 eating rule, where she eats
healthy 75 percent of the time. I was really starting
to get hard on myself whenever I would have a treat
meal, even though it seldom happens. But now I
realize that I can still enjoy certain food in modera-
tion and the results wont be devastating. Thank you
so much for featuring Maria and allowing her to
share all this great advice.
Jessica Knowles
Email
CANDICE TRAINS HARD
Thank you for continuing to feature athletes like
Figure Pro Candice Keene [No More Boring Cardio!
June 2014]. Candice represents a strong, fit, confi-
dent woman who is not afraid to train hard. Her meta-
bolic training workout was different than any
approach Id ever tried, and I appreciate that you
included this type of training. I definitely feel the burn
with this one! Thank you for all the great workouts like
this one.
Amanda Russo
Email
BIKINI BOOTY-FULL
The booty workout in the June issue was just what I needed
to get my summer started! [Bikini Bootyful Workout with IFBB
Bikini Pro Jessica James, June 2014]. This particular workout
features a few new exercises that I hadnt already been incorpo-
rating into my glute training, and Im always looking for ways to
change things up. Thank you, FitnessRx!
Julie Parker
Email
Send us your comments!
editor@fitnessrxmag.com or
Advanced Research Media
21 Bennetts Road, Suite 101
Setauket, NY 11733
PERFECT HEALTH
I was really excited to see that Jaime Baird has a new col-
umn in the magazine [Perfect Health department, June 2014].
Ive been following Jaimes blog on fitnessrxwomen.com for a
long time now, and her advice is always so easy to understand
and implement, and always so inspiring! Whether its about
training or diet, Jaime always gets it right and I just love her
positive attitude. Thanks, Jaime, for being an inspiration to
me!
Samantha Palmer
Email
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16 FI TNESSRX J UNE 2014
FITNESSRx
FOR WOMEN
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
TM
THE SCIENTIFIC APPROACH TO HEALTH AND FITNESS
74 COMPLETE GUIDE TO A
HEALTHY BBQ
HAVE YOUR COOKOUT AND EAT IT, TOO!
56 GET HARD-CORE
WITH IFBB BIKINI PRO YESHAIRA ROBLES
TEN EXERCISES FOR A STRONG, SEXY MIDSECTION
66 APPROACH THE BENCH
WITH IFBB BIKINI PRO
COURTNEY KING
SCULPT SEXY, TONED LEGS USING ONLY A
BENCH AND DUMBBELLS
TONE IT UP WITH
KARENA & KATRINA
48 BEACH BODY BLAST
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FEATURES
On the Cover:
KARENA DAWN & KATRINA HODGSON
Photo BY STEPHEN BUSKEN
Make-up by Marija Kopilas
Hair by David Keough
Styling by Jackie S. Atkins
Karenas fitness outfit by Nike
Katrinas fitness outfit by Lululemon,
sneakers by Nike
20 TRAINING
INFO-BITS
24 FAT LOSS
INFO-BITS
28 HEALTH
INFO-BITS
32 SUPPLEMENTS
INFO-BITS
36 NUTRITION
INFO-BITS
40 BEAUTY & SPA
INFO-BITS
12 INSIDE PEEK
Message from the
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At FitnessRxwomen.com
104 RAVE REVIEWS
Hot New Products
IN THIS ISSUE
WARM UP COOL DOWN
ASK THE EXPERTS
AUGUST 2014 FI TNESSRX 17
44 FAT-BLASTING
RECIPES
88 FAT ATTACK
Eat More, Weigh Less: The
Volumetrics Diet
90 SUPPLEMENT
EDGE
Are Antioxidants Too
Radical?
92 WOMENS HEALTH
Healthy Summer Skin Guide
94 TONE & SCULPT
Pushing Your Limits with
Bodyweight Training
96 FIT TRENDS
Sandbag Training for
Conditioning, Strength
and Core Fitness
98 BODY
PART-ICULARS
Alternate Dumbbell Curls
38
50
66
68
48
74
18
46
54
56
66
82 WHAT WOULD GUNNAR DO?
By Gunnar Peterson
84 BIKINI CHAMPION Q&A
By Ashley Kaltwasser
85 FITNESS EXPERT Q&A
By Jamie Eason Middleton
86 THE FIT LIFE
By Nicole Wilkins
100 CARDIO BURN
Polarized Training for Fat
Loss without Breakdown
102 ULTIMATE IN
NUTRITION
The Top 10 Flat Belly Foods
106 FLAT ABS
Getting Your Body Back
with Jamie Eason Middleton
THE FIT LIFE With Nicole Wilkins
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KNOW IFs ANDs or
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SUPPLEMENTS AND HEALTH
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FIT FAST: 25 MINUTE WORKOUTS
Jennifer Andrews
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HEALTH TIPS AND INFO
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www.fitnessrxwomen.com AUGUST 2014 FI TNESSRX 19
20-22
TRAINING
KETTLEBELLS TRIGGER LARGE
METABOLIC RESPONSE;
TRAINING FOR ENDURANCE
AND STRENGTH
24-26
FAT LOSS
CAPSAICIN MAKES YOU FEEL
FULL; THE SKINNY ON BMI
28-30
HEALTH
WORLD LONGEVITY IN-
CREASES; LIFELONG EXERCISE
PREVENTS MUSCLE WASTING
IN OLD AGE
32-34
SUPPLEMENTS
WHEY PROTEIN PREVENTS
FAT ACCUMULATION; ANTI-
OXIDANTS MIGHT PREVENT
MELANOMA
36-38
NUTRITION
VITAMIN D DEFICIENCY
IMPAIRS MUSCLE PERFOR-
MANCE; MILK PROTEINS AND
EXERCISE IMPROVE BLOOD
VESSEL HEALTH
40-42
BEAUTY & SPA
SUMMER HAIR HEALTH; HOW
SAFE ARE YOUR BEAUTY
PRODUCTS?
IN THIS SECTION
Warm
UP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
Kettlebells Trigger
Large Metabolic
Response
See page 20
20 FI TNESSRX AUGUST 2014 www.fitnessrxwomen.com www.fitnessrxmag.com
FitRxWarmUP
TRAINING INFO-BITS

Cross-training workouts are extremely popular. These
programs typically involve performing high reps of three
to five exercises as explosively as possible. The safety of
these programs has been questioned because form usu-
ally breaks down with fatigue, which increases the risk of
injury. A University of Connecticut at Storrs study led by
David Hooper and Bill Kraemer found that squat biome-
chanics deteriorated during a 55-rep squat workout. Hip
involvement decreased with fatigue, which placed greater
loads on the knee joint and spine. These changes diminish
the training effect of the exercise and increase the risk of
injury.
The safety of squats has been questioned for more than
50 years. The National Strength and Conditioning
Association, in a position stand, stated that squats are
safe if performed correctly. Clearly, technique breaks
down during high-rep squat workouts, which place the
spine and knees at risk and reduces the effectiveness of
the exercise for building lower body strength. (Journal
Strength Conditioning Research, 28: 1127-1134, 2014)
FREE
WEIGHTS
CAUSE
GREATER

ANABOLIC
HORMONE RESPONSE

An ongoing controversy in strength training is the relative ben-
efit of free weights versus weight machines. Gyms typically
emphasize weight machines because they are more profitable and
considered safer than free weights. Free weights and machines
are not the same, even when they work the same muscle groups.
For example, squats and leg presses appear similar, but squats
are a closed kinetic-chain exercise, while leg presses are open
chain. Closed kinetic chain means that the lower or upper body
stays in contact with the ground during the movement. Free
weights require more spinal stabilization, which increases the load
of the exercises. Free weights also trigger a greater neural-hor-
monal response according to a study led by Aaron Shaner and
Disa Hatfield. Elevated anabolic hormones appear to promote
muscle hypertrophy and strength. The researchers found that
testosterone and growth hormone levels were greater following
the squat than the leg press, even though the perception of effort
during the exercise was equal. At least for large muscle, lower
body exercises, free weights increase anabolic hormones more
than weight machines. (Journal Strength Conditioning Research,
28: 1032-1040, 2014)
Grip Width Has NO EFFECT
ON MUSCLE ACTIVATION
During Lat Pulls

Conventional weight-training wisdom is that wide-grip lat
pulls activate the latissimus dorsi muscles more than nar-
row-grip lat pulls. A Norwegian study showed that grip width
had no affect on the activation of the biceps brachii, latissi-
mus dorsi, trapezius or infraspinatus muscles during either
concentric (shortening) or eccentric (lengthening) portions
of the exercise. Researchers estimated muscle activation
with electromyography, which measures the electrical activ-
ity in muscle during contractions. Test subjects performed
lat pulls on a straight bar, pulling the bar to the chest. The
study showed that grip width did not influence muscle acti-
vation during the lat pull exercise. (Journal Strength
Conditioning Research, 28: 1135-1142, 2014)

Hyperventilation or elevated breathing causes alkalosis (decreased blood pH), which could prevent fatigue during interval
training involving repeated bouts of high-intensity exercise. A Japanese study found that hyperventilation increased power
output during the later stages of a 10-repetition interval-training workout. The test subjects performed 10 sets of 10-second
maximum sprints on a stationary bike, with 60 seconds rest plus hyperventilation between sprints. Hyperventilation consist-
ed of breathing rapidly at 60 breaths per minute. Hyperventilation slowed down the decrease in power output that occurred
during the later stages of the workout. significance of these findiHyperventilation can cause dizziness and nausea, so the
practical ngs is not known. However, all f you have a problem withyou have to do is stop hyperventilating i this technique, so
give it a try. (Journal Strength Conditioning Research, 28: 1119-1126, 2014)
FitRxWarmUP
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
HYPERVENTILATION INCREASES POWER
OUTPUT DURING REPEATED INTERVALS
Mechanics
Deteriorate During
High-Rep Squat Workouts

Thirty years ago, scientists determined that simultaneously training for strength
and endurance interfered with muscle hypertrophy and strength. Researchers have
argued about this since then. Riki Ogasawara from the University of Tokyo and col-
leagues, in a study on rats, determined that endurance and strength exercise activate
different biochemical pathways in the cells. Strength training activates the mTOR
pathway, which promotes muscle protein synthesis. Endurance training turns on the
AMPK pathway, which increases the activity of mitochondria the powerhouses of the
cell. The researchers found that when doing endurance and strength training in the
same workout, signaling for the second type of exercise would predominate. So, if
your goal is to build muscle and strength, practice strength training after endurance
training. If your goal is to build endurance, practice endurance exercise second. This
study has important implications for all athletes. (American Journal of Physiology
Endocrinology Metabolism, published online April 1, 2014)
TRAINING FOR ENDURANCE AND STRENGTH
FitRxWarmUP
TRAINING INFO-BITS

People who train at home or in gyms with limited equipment need
a simple way to tone the hamstring muscles. Ronald Snarr from
Arizona State University and Michael Esco from Auburn University
suggested the lying hamstring curls with a dumbbell as the poor
persons hamstring curl machine. Lie facedown on a bench with your
knees together flexed at 90 degrees and the tops of your kneecaps in
contact with the edge of the bench. Have a spotter place the
dumbbell between your feet. Stabilize your body by grasping the
bench. Slowly lower the dumbbell until your knees are extended, and
then curl the weight back to the starting position. The technique for
this exercise is tricky, so start with a light weight and increase
resistance as your skill and strength improve. (Strength and
Conditioning Journal, 36(2): 82-84, 2014)
THE HOME GYM:
Lying Hamstring Curl
WITH A DUMBBELL

High-rep, high-volume workouts are popular in many
boot camp-type training programs. This stems from the
more is better philosophy and from research showing that
low-intensity, high-volume training maximizes muscle
hypertrophy. An interesting study led by Harrison Finn and
Paul Marshall from the University of Western Sydney in
Australia questioned the wisdom of these training methods.
They measured muscle activation during eight sets of
Bulgarian split squats to failure. Reps per set and muscle
activation decreased during the first three sets, and then
leveled off after that. Repeating high-volume sets while
fatigued is of little benefit because tension is less and form
breaks down. (Strength Conditioning Research, 28: 1226-
1234, 2014)
KETTLEBELLS TRIGGER
Large Metabolic Response

The kettlebell swing is the keystone in kettlebell training routines. The exercise
appears simple, but requires coordinated, linked contractions of the thigh, butt,
core and upper body muscles to do it properly. A Study from the University of
North Texas in Denton found that performing kettlebell swings for 12 rounds of 30
seconds resulted in near-maximal heart rates and substantial increases in human
growth hormones, cortisol and lactate.
Kettlebell workouts can potentially develop strength and aerobic fitness and
create a metabolic environment conducive to improved athletic performance.
(Journal Strength Conditioning Research, published online April 7, 2014)
MUSCLE ACTIVATION
Plateaus During High-Volume Weight Training
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FitRxWarmUP FAT LOSS INFO-BITS
CAPSAICIN
Makes You
FEEL
FULL

High-intensity
interval training (HIIT)
builds fitness rapidly
with short but intense
training sessions. A
Canadian study found
gains of 17 percent in
maximal oxygen con-
sumption after train-
ing only 20 minutes in
two weeks. That's
not much time
for elevated
caloric expendi-
ture and accel-
erated fat loss.
An Australian
study led by
Shelley Keating
found that in
previously sed-
entary and
overweight
adults, continu-
ous exercise was
superior to HIIT
for fat loss fol-
lowing 12 weeks
of training.
Increases in
exercise capaci-
ty were equal
(22 to 24 per-
cent), but con-
tinuous exercise
reduced abdom-
inal fat by 3.1
percent with no
change from
HIIT. Interval training
is a great way to get in
shape rapidly, but it
does little to alter
body composition.
(Journal of Obesity,
2014: Article ID
834865, 2014)
CONTINUOUS
EXERCISE BETTER
FOR FAT LOSS THAN
HIIT
HIIT
REDUCES
Food
Intake

Exercise usually
increases appetite and
food intake. Thats not
true of high-intensity
interval training (HIIT). A
study on obese men from
the University of Western
Australia showed that
HIIT reduced post-exer-
cise food intake for 38
hours compared to a
moderate-intensity (60
percent of maximum
effort) workout. Following
HIIT, test subjects had
lower levels of ghrelin, a
gut hormone that
increases appetite. The
men tolerated HIIT well.
This type of training
might be appropriate for
people with limited time
for exercise or those who
want the workouts to end
sooner. However, HIIT is
not for everyone because
it is extremely strenuous.
(International Journal
Obesity, published online
July 9, 2013)

Capsaicin is a chemi-
cal found in red chili
pepper used to make
paprika, which is a spice
used in chili and
Mexican food. It reduc-
es appetite and calorie
intake and helps pro-
mote weight loss by
releasing serotonin, a
hunger-suppressing
hormone, in the gut. A
study from Maastricht
University in the
Netherlands found that
supplementing capsa-
icin increased satiety
and fullness and pre-
vented overeating in
people in energy bal-
ance (balance between
calories in and calories
out). Capsaicin also
decreased the desire
to eat after dinner
during caloric restric-
tion. While we have lit-
tle information about
the long-term effects
of capsaicin, it appears
to decrease appetite,
reduce caloric intake
and increase metabolic
rate. (Appetite, 77:
46-51, 2014)

Time-restricted feeding involves normal eating during a specific window of time, followed
by fasting 12 to 21 hours per day after that. For example, a person could eat normally
between 9:00 a.m. and 5:00 p.m. but fast after that until the following morning. A review of
literature led by Krista Varady from the University of Illinois at Chicago showed that time-
restricted feeding has variable results on body composition but beneficial effects on meta-
bolic risk factors such as blood fats, blood sugar and insulin levels, insulin sensitivity, and
inflammation. Most studies on time-restricted feeding are short term, so we don't know its
long-term effects, safety or efficacy. (Nutrition Reviews, published online April 16, 2014)
Time-Restricted Feeding
Promotes Weight Loss
FitRxWarmUP FAT LOSS INFO-BITS
About 90 percent of people who lose a significant amount of weight

through dieting gain it back again within 12 months. Marleen van Baak from
Maastricht University Medical Center in the Netherlands found that people
who consumed high-protein diets ad libitum (they could eat whatever they
wanted) were able to maintain weight better than people following a low-
protein diet or diets with either low or high glycemic indexes (complex or
simple carbohydrates). The test subjects had previously lost more than 20
pounds. A simple way to maintain weight loss is to consume a
shake containing 25 grams of whey protein mixed with milk or
juice. This will suppress appetite and help maintain lean mass.
(International Journal of Obesity, published online March 28, 2014)

The human body contains small amounts of a calorie-burn-
ing tissue called brown fat (brown adipose tissue, BAT) that
converts food energy directly into heat. White fat does the
opposite it stores energy. Brown fat accounts for as
much as 10 percent of the fat mass in people living
in cold climates, such as northern Finland. Individual
differences in BAT content and activity play an important role
in human obesity. Energy metabolism works through a series of
coupled reactions. This means that energy released by break-
ing down fats, carbohydrates and proteins is captured in other
reactions, such as making ATP (a high-energy chemical) or
storing fats and carbohydrates. Uncoupling occurs when the
energy from food breakdown is released as heat instead of
capturing it as ATP. Brown fat converts food energy directly
into heat. Drug and supplement makers are targeting uncou-
pling in brown fat and other cells to increase metabolic rate,
which will help people control body fat. (Journal Internal
Medicine, doi: 10.1111/joim.12255, 2014)

Body mass index (BMI) is a measure of bodyweight that is useful for classifying the health risks of bodyweight. Body mass
index is based on the concept that weight should be proportional to height. BMI is a fairly accurate measure of the health
risks of bodyweight for average (non-athletic) people, and it is easy to calculate and rate: BMI = weight (kilograms)/height2
(meters). Because BMI doesnt distinguish between fat weight and fat-free weight, however, it is inaccurate for some groups.
For example, athletes who weight train have more muscle mass than average people and may be classified as overweight by
the BMI scale. Because their excess weight is in the form of muscle, however, it is healthy. Further, BMI is not particularly
useful for tracking changes in body composition gains in muscle mass and losses of fat. Women are likely to have more body
fat for a given BMI than men. BMI measurements have also over- and underestimated the prevalence of obesity in several
ethnic groups. If you are an athlete, a serious weight trainer or a person of short stature, do not use BMI as your primary
means of assessing whether your current weight is healthy. Instead, try simple methods for measuring body fat such as bio-
electrical impedance or skinfold testing. (The New York Times April 15, 2014)
TURN UP YOUR BROWN
FAT FURNACE
THE SKINNY ON BMI
Living at altitude prevents obesity

according to a study led by Jameson
Voss of the U.S. Air Force School of
Aerospace Medicine at Wright-Patterson
Air Force Base in Ohio. Obesity was 41
percent less likely in people stationed at
high altitudes above 6,400 feet com-
pared to people stationed below 3,200
feet. Obesity rates decreased with
increasing altitudes, which means that
altitudes of 9,000 feet (Aspen, Colorado)
would be more effective for preventing
obesity than 6,400 feet (Squaw Valley,
California). Studies conducted at a labo-
ratory on Pikes Peak, Colorado (14,110
feet) by George Brooks from the
University of California, Berkeley showed
that altitude decreases appetite and
slows nutrient absorption in the gut.
(PLOS ONE, 9(4): e93493, 2014)
High-Protein Diets Promote
Weight Maintenance After
Weight Loss
ALTITUDE PROMOTES
WEIGHT LOSS
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Duke University scientists have developed lab-grown muscle in
mice that exhibits normal strength and the ability to repair itself. This
is a major stride in rehabilitation medicine. People who lose muscle
through accidents, injury or surgery can have muscle implants that
will lead to more satisfactory recovery. Scientists have succeeded in
developing other tissues such as joint surfaces, ears, windpipes and
livers. Muscle is a challenging tissue because the fibers must align
properly and fit into a compact space. The scientists estimate that
the procedure could be ready for human trials within five years.
(The Wall Street Journal, April 7, 2014)
SUDDEN DEATH
in Sports
Sports and exercise are usually
wonderful experiences for ath-
letes and are associated with good
health and wellness. Occasionally,
sports can become deadly. It is
tragic when athletes die suddenly
during or shortly after playing
sports due to cardiac arrest (heart
standstill caused by fatal heart
rhythms). Fortunately, sudden
cardiac death (SCD) doesnt hap-
pen often occurring at a rate of
0.75 to 0.13 cases per 100,000
people per year in young male and
female athletes, and six cases per
100,000 middle-aged men per
year.
Sudden cardiac death is usually
caused by hypertrophic cardio-
myopathy (HCM), an inherited
disease, where athletes have an
enlarged heart with small pumping
chambers. Other causes of sudden
cardiac death in young people
include abnormal coronary arter-
ies, inflamed heart muscle (myo-
carditis) and blunt trauma to the
chest. Coronary artery disease is
the major cause of SCD in people
over age 35. Coronary disease
can also cause sudden death in
young people, especially those
with inherited high levels of blood
cholesterol.
Experts are divided in how to
prevent SCD in athletes. Some
want all athletes screened with an
electrocardiogram and echocar-
diogram. Others say this isnt cost
effective and that the best course
is identifying people with a family
history of the condition. (Scientific
News, April 5, 2014)
Vitamin D is synthesized in the body in a reaction involving sunlight. Vitamin D can
also be consumed in the diet by eating fatty fish, mushrooms and supplements. Several
recent studies have linked low vitamin D levels to poor bone health, muscle
weakness and deficiencies in reproductive hormones. However, the only health
claims allowed by government agencies in the United States, Europe and Canada for
vitamin D include reducing the risk of osteoporosis, preventing inflammation and
promoting normal muscle function. Korean researchers found that lower blood levels
of vitamin D were linked to lower aerobic capacity and higher body mass index in young
men. Increase fitness and reduce risk factors of metabolic disease by increasing vitamin
D intake, eating a healthy diet and getting plenty of exercise. (Medicine Science Sports
Exercise, 46: 513-519, 2014)
Duke Scientists Develop
LAB-GROWN Muscle
The obesity epidemic in America has been ac-
companied by an epidemic of diabetes and insulin
resistance. In type 2 diabetes, impaired insulin
receptors make it more difficult to transport
blood sugar into the cells. Exercise enhances the
activity of glucose transporter 4 (GLUT4), which
promotes the regulation of blood sugar. A review
of literature by scientists from the University
of Greenwich in the United Kingdom concluded
that the best way to maintain insulin sensitivity in
healthy people is to perform aerobic exercise for
at least 30 minutes, five times per week and do
strength exercises twice a week. People with lim-
ited mobility should perform as much physi-
cal activity as feasible, which might include
low-intensity aerobics and resistance exer-
cise. The take-home message is that the best way
to control blood sugar is to keep active. (Diabetes
Metabolism Research Reviews, 30: 257-268, 2014)
VITAMIN D
AND GOOD HEALTH
The Best Exercises for
Increasing Insulin Sensitivity
FitRxWarmUP
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HEALTH INFO-BITS
WORLD LONGEVITY
INCREASES
People are living longer in countries around the
world according to the World Health Organization. Life
expectancy in the United States is 81 for women and
76 for men, which ranks only 37th in the world. The top
five countries for women are Japan (87 years old), Spain
(85.1), Switzerland (85.1), Singapore (85.1) and Italy (85.0).
The top five for men are Iceland (81.2), Switzerland (80.7),
Australia (80.5) and Singapore (80.2). Life expectancy
has increased by as much as 20 years in countries such
as Liberia, Ethiopia and Cambodia because of dramatic
decreases in infant mortality. In rich countries,
longevity increased because of healthier life-
styles, improved blood pressure control and
reductions in smoking. The United States spends
more money on health care than any other country in
the world, but we have a mediocre longevity record. (USA
Today, May 15, 2014)

Marijuana has been legalized in two states, and medical
marijuana is legal in 21 states and Washington, D.C. Proponents
of legalization claim that the drug has no serious side effects,
and that any problems are less than those that come from con-
suming alcohol. Marijuana is not harmless, particularly in young
people. A study from the Northwestern University School
of Medicine found that casual use in growing kids physi-
cally alters critical brain structures. Using the drug fewer
than four times per week triggered changes in the nucleus
accumbens and the amygdala, which are involved in emotion,
motivation and the development of schizophrenia. The Office of
National Drug Control Policy funded the study, so it would be
desirable to get additional research from a less biased agency.
(The Journal of Neuroscience, 34: 5529-5538, 2014)
The shoulder rotator cuff is responsible for internal and external rotation of the shoulder and for shoulder stability. Rotator cuff
tears are extremely common in athletes. Bad bench press technique, for example, is a common cause of rotator cuff injuries. A
study from University Hospital in Mnster, Germany showed that people who injure the rotator cuff in one arm have a 68 percent
higher risk of injuring the rotator cuff in the other arm. Shoulder function in the uninjured arm is diminished, even if the rotator cuff
is not injured. People recovering from a rotator cuff injury in one arm should have their uninjured shoulder evaluated thoroughly.
(The American Journal of Sports Medicine, 42: 826-830, 2014)
Rotator Cuff Tear INCREASES INJURY RISK TO OTHER SHOULDER
People lose about 20
percent of their muscle
mass between ages
40 and 60. By age 70,
muscle mass decreases
by 40 percent and
strength by 30 percent.
Loss of muscle mass
is called sarcopenia,
which can result in dia-
betes, falls and injuries,
muscle and joint pain,
bone loss and de-
creased quality of life.
Lifelong exercise can
prevent this. Scientists
from New Zealand and
Australia, in a study
on mice, showed that
a lifetime of physical
activity in animals pro-
duced higher levels of
the anabolic hormone
IGF-1, and the animals
had more muscle
mass throughout life.
Exercise could be the
Fountain of Youth.
(Scandinavian Journal
Of Medicine & Science
In Sports, published
online March 20, 2014)
Lifelong Exercise
PREVENTS
MUSCLE
WASTING
in Old Age
Casual Pot Use Causes
BRAIN DAMAGE in Kids
tion str
FitRxWarmUP
SUPPLEMENT INFO-BITS
Capsaicin Activates
Genes Involved in

APPETITE AND
CALORIE BURNING

Capsaicin is a chemical found in red chili pepper
used to make paprika, which is a spice used in chili and
Mexican food. It reduces appetite and calorie intake
and helps promote weight loss by releasing sero-
tonin, a hunger-suppressing hormone, in the gut. An
Indian study on mice found that supplementing with
capsaicin reduced appetite by altering gene activity in
the appetite control center in the brain, and increased
metabolic rate by stimulating brown adipose tissue
(BAT). BAT loses energy as heat instead of storing it as
fat, a process called thermogenesis. Capsaicin
increased thermogenesis in white fat by making the
cells more like BAT. Capsaicin also altered the
microbes in the gut so that they metabolized more fat.
Capsaicin is an effective component in weight-loss
supplements. (The Journal of Nutritional Biochemistry,
published online May 2, 2014)
Placebos Strongly Influence Perception of
Supplement Effectiveness

Supplement makers have long known that packaging, texture and shape of their products affect consumer perception of
effectiveness. A study from Etvs Lornd University in Budapest, Hungary found that some supplements were thought more
effective than others based on appearance. Green and red drinks, red pills, white powder and white capsules were per-
ceived as best for building endurance, while white lotions and green gels were perceived as less effective. A variety of
colors and shapes were perceived best for improving strength, with gels and lotions perceived as less effective. Color and route
of administration influence the perception of efficacy in supplements, showing the powerful effects of placebo in sports.
(International Journal Sport Nutrition Exercise Metabolism, 23: 624-626, 2013)

Consuming 200 to 400 milligrams
of caffeine before training or sports
competitions improves performance
in endurance and high-intensity exer-
cise. Caffeine is legal in Olympic
sports but restricted in sports regu-
lated by the National Collegiate
Athletic Association (NCAA). Spanish
researchers from the University of
Castilla-La Mancha in Toledo found
that caffeine improved performance
in the bench press and squat when
taken in the morning but not the
afternoon. Caffeine is an important supplement for improving training
intensity. It is more effective for morning than afternoon workouts. Consuming
caffeine supplements in the afternoon was less effective and produced more side
effects. (Journal of Science and Medicine Sport, published online April 26, 2014)
CAFFEINE IMPROVES

BETA-ALANINE
SUPPLEMENTS
IMPROVE
ATHLETIC
PERFORMANCE

Alanine is an amino acid that provides energy during exercise
and prevents neuromuscular fatigue by increasing tissue carno-
sine levels. Carnosine is an important antioxidant that protects
cells from destruction and buffers acids that cause fatigue. A
review of literature by scientists from the Canadian Memorial
Chiropractic College in Toronto, Canada concluded that beta-
alanine might improve performance by increasing power output
and reducing the sensation of fatigue during exercise. Side
effects include numbness in the hands or feet and flushing.
Another recent review of literature concluded the opposite
beta-alanine is an ineffective supplement for military personnel.
(Nutr Rev, 72:217, 2014; International Journal of Sport Nutrition
and Exercise Metabolism, 24: 14-27, 2014)
Performance
Better
During
Morning
Workouts
ANTIOXIDANTS MIGHT
PREVENT MELANOMA
ECHINACEA PURPUREA
and Maximal Oxygen
Consumption in Runners

The major doping scandals in cycling have centered on EPO and
blood doping. EPO is a drug produced using recom-
binant DNA technology that is identical to erythro-
poietin that the body produces to increase red blood
cells. Blood doping involves withdrawal of two units
of blood followed by re-infusion of the blood a
month later. Both techniques increase the oxygen-
carrying capacity of blood and improve maximal oxy-
gen consumption and endurance capacity.
Several studies have found that echinacea pur-
purea increases erythropoietin, so it might be an
effective supplement for improving endurance per-
formance. J. Andrew Doyle from Georgia State
University found that supplementing echinacea had
no effect on maximal oxygen consumption, hemato-
crit (percent cells in the blood) or hemoglobin (binds
to oxygen). Echinacea is not effective as a supple-
ment for endurance athletes. (Journal of Strength
and Conditioning Research, 28: 1387-1372, 2014)

Melanoma, a deadly form of skin cancer, is diagnosed in nearly
80,000 people per year in the United States, and almost 10,000 people
per year die from the disease. Melanoma is caused by DNA damage in
the melanocytes, cells that protect the skin against ultraviolet radia-
tion. Exposure to radiation from the sun triggers the release of
reactive oxygen species also called free radicals that cause
DNA damage and melanoma. A review of literature published by
researchers from Oxford University in the United Kingdom concluded
that antioxidants such as glutathione, vitamin C, vitamin E, beta-caro-
tene, retinoids, coenzyme Q10 and green tea could neutralize the
effects of reactive oxygen species in the skin. Other ways of reducing
skin damage from the sun include reducing sun exposure, using sun-
screens and wearing protective clothing. (Oxidative Medicine and
Cellular Longevity, 2014: 860478, 2014)
FitRxWarmUP
SUPPLEMENT INFO-BITS

Whey protein supplements increase protein synthesis while pro-
moting weight control. Researchers from the University of
Copenhagen in Denmark, in a study on rats, determined that leakage
of chemicals during the tricarboxylic acid cycle (TCA cycle, an impor-
tant pathway in energy metabolism) was higher following whey protein
supplementation than with casein protein. Urine concentrations of
TCA cycle chemicals were higher following whey supplementation.
Whey protein increases lean muscle and helps control body fat.
(Journal of Proteome Research, published online April 4, 2014)
WHEY PROTEIN
PREVENTS Fat Accumulation

Nearly half of American women
over the age of 40 did not have sexual
intercourse last year, and those under
40 had sex only two to three times a
month. More than 40 million American
women suffer from low sexual desire
and satisfaction, and most are not
happy about it. Testosterone has been
suggested as a treatment since it was
first synthesized in 1934. However,
testosterone therapy has significant
side effects in women. An adrenal
androgen called dehydroepiandros-
terone (DHEA) could be the answer.
DHEA is converted to androstenedi-
one, testosterone and estrogen. A
study led by Miki Bloch from the Tel
Aviv Sourasky Medical Center in Israel
found that DHEA supplements
increased sexual arousal in women
treated with 100 milligrams per day
but not in men. The researchers spec-
ulated that DHEA increased estrogen
levels, which triggered increases in
sex drive. (Journal Sexual Medicine,
11:616-623, 2014)
DHEA
IMPROVES SEXUAL
AROUSAL
in Women
But Not in Men
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NUTRITION INFO-BITS
Wild rice is a popular food in East Asia
and is gaining a foothold in the United
States. It is high in vitamins, minerals,
protein, starch, fiber and antioxidants.
The U.S. Food and Drug Administration
(FDA) recognizes it as a whole grain. A
review of literature by scientists from
the University of Manitoba in Canada
concluded that wild rice, when
consumed as part of a healthy diet,
contributes to health by supplying
antioxidants, reducing blood fats and
supplying a good source of fiber. Wild rice
has a greater antioxidant capacity than
the same amount of white rice. In animal
studies, long-term consumption of wild rice
reduced the risk of cardiovascular disease.
Wild rice is a heart-healthy food. (Nutrition
Reviews, 72:227-236, 2014)
The Health Benefits
of WILD RICE
Calcium Supplements
DO NOT Alter
Exercise Metabolism
Several recent studies showed a link between high calcium
intake, particularly dairy foods, and reduced body fat. Calcium
might reduce fat absorption, increase fat use and suppress
appetite. British researchers from Northumbria
University found that supplementing 1,400
milligrams of calcium had no effect on fuel used
during exercise. They examined blood fatty acid levels,
glycerol, glucose and lactate. Calcium supplements did not
affect appetite. It appears that calcium supplements do not
speed weight loss or promote weight control. (European
Journal of Clinical Nutrition, published online March 19, 2014)
MILK PROTEINS AND
EXERCISE IMPROVE
BLOOD VESSEL HEALTH
High blood pressure stiffens the arterial walls and
places significant stress on the heart. Obesity
contributes to increased blood vessel stiffness.
Florida State University scientists found that milk
protein supplements (whey and casein proteins)
combined with exercise improved blood vessel health
in obese women with high blood pressure. Resting
blood pressure decreased by six mmHg, which is
a value similar to that achieved through blood
pressure medications. The study examined 33
women who consumed 30 grams of milk protein and
exercised three times per week for four weeks. The
combination of milk protein and aerobic exercise can
reduce blood pressure and improve cardiovascular
health. (American Journal Hypertension, 27: 338-344,
2014)
FitRxWarmUP
Red and Processed
Meats Promote Obesity
High-protein diets are
effective for weight loss, and
most people include red
meat when following a low-
carbohydrate, high-protein
diet. However, high red meat
intake is associated with
obesity according to a
study from Iran.
Researchers performed a
meta-analysis of 21 studies,
involving more than 113,000
people. High consumption of
red and processed meats
increased the risk of obesity
by 37 percent. Meat eaters
also had higher body mass
index (the proportion of
weight to height) and waist
circumference. Cutting
down on red and processed
meat might reduce the risk
of obesity. (Obesity Reviews,
May 12, 2014)
FitRxWarmUP NUTRITION INFO-BITS
MEDITERRANEAN DIET
HELPS MODERATE ABDOMINAL
FAT DEPOSITION Abdomminal faat deposition is liinked
tto heart attack, stroke and somme
ttypes of cancerr. It is soo commoon in
mmen andd women that itt is consiidered
aan inevittable paart of geetting oldder.
Spanish researchers found that
people who followed a Mediterranean
diet showed less abdominal fat gain
during a 10-year study. The
MMediterrranean diet is high in fruuits,
vvegetablles, olivve oil, fish, poultrry and
llean meaats. Thee study eexaminedd
mmetabolic channges in mmore thann 3,0000
mmen andd women between 20000 and
22009. Peeople who followwed the diet
mmost hadd the loowest inccreases in
aabdominnal fat. (British Journal of
Nutrition, 111:1481-1487, 2014)
FREQUENT FISH
CONSUMPTION
INCREASES
BLOOD MERCURY
Vitamin D is produced naturally via a reaction involving ultraviolet

rays from the sun. The vitamin is also available in natural food sources
such as salmon, sardines, fortified milk and orange juice. People living
at higher latitudes are often vitamin D deficient because of inadequate
sun exposure during the winter months. Athletes in these areas should
take vitamin D supplements. Stella Volpe from Drexel University in
Philadelphia summarized some of the benefits of vitamin D
supplements for athletes who are deficient. Vitamin D-deficient
athletes and dancers experience fewer injuries following vitamin
D supplementation. Professional athletes in England, where they
dont get much sun for much of the year, reported gains in explosive
strength and power after taking vitamin D supplements. Large doses of
vitamin D supplements can cause health problems in people with
normal levels. (ACSMs Health & Fitness Journal, 18(3): 28-30, 2014)
VITAMIN D DEFICIENCY
IMPAIRS MUSCLE PERFORMANCE
The National Research Council
recommends a maximum blood
mercury level of 5.8 micrograms per
liter. Researchers from the National
Center for Health Statistics found that
frequent consumption of high-mercury
fish such as salmon, tuna and shark
can raise mercury levels into the
danger zone. About 4.8 percent of
Americans have mercury levels greater
than 5.8. This was highly related to the
consumption of high-mercury fish, but
not related to the consumption of
shrimp or crab. People who ate fish five
or more times per month were
considered frequent fish eaters. High
fish consumption is not recommended
for pregnant women or young children.
(American Journal of Clinical Nutrition,
99: 1066-1070, 2014))
Carbs: The High-Octane Fuel for Exercise
The body uses carbohydrates for fuel almost exclusively at exercise
intensities above 65 percent of maximum effort. Some misguided ideas
about the importance of high-protein diets for athletes don't fly in the face
of more than 50 years of research. Asker Jeukendrup from the Gatorade
Sports Science Institute in Barrington, Illinois summarized the latest
information for harnessing carbohydrates during exercise. A carbohydrate
mouth rinse or small amounts of carbs can boost performance during
exercise lasting about one hour. During more prolonged bouts of exercise,
the body uses about 60 grams of carbohydrates per hour, which must be
replenished during the activity. During exercise lasting three hours or more,
carbohydrate use increases to 90 grams per hour. It is important to use
different carbohydrate sources such as glucose, fructose and lactate
to maximize carbohydrate availability during extended bouts of
exercise. Replenishing glycogen stores in the liver and muscles is essential
for recovery and long-term adaptation to training. (Sports Medicine, 44
(supplement 1): S25 -S33, 2014)
FitRxWarmUP
BEAUTY INFO-BITS
BY LISA STEUER
SWEAT for BEAUTY
Summer Hair Health
Between the sun, chlorine and salt water,
maintaining healthy hair during the summer months
can be a challenge. Here are some tips for luscious
locks this summer:
Make sure you are using a hydrating shampoo and
conditioner, and stay away from products that contain
harsh sulfates, parabens or sodium chorine, all of
which can weigh down your hair.
Try using UV-based hairsprays or leave-in
conditioners.
Before going into the pool or ocean, spray some
water on your hair. This adds an extra layer and helps
prevent your hair from absorbing all of the chlorinated
or salt water.
Pulling your hair back too tight can cause it to
break. Alternate the days you wear your hair up and
down, and when you do wear it up, try loose buns and
ponytails.
After swimming, spray a detangler on your hair,
then use a wide-tooth comb to brush through. Hair is
fragile when wet, and this will help to minimize
breakage. (How To Protect Your Hair During The Summer,
www.huffingtonpost.com; accessed May 2014)
Want an easy way to see how clean your beauty products
are? The free Think Dirty app will tell you. The app allows you
to scan the barcode of the product, and then rates it
between one and 10, with 10 being the dirtiest meaning
the product contains unnatural ingredients you may not be
aware you are using every day. The app will also provide a list
of ingredients for the product, explain exactly why certain
ingredients may be dangerous, and suggest better options if
it does rate high on the dirty scale.
I recently tested out this app, and found that a face wash
I had been using rated 10 on the dirty scale and several
ingredients were listed as known carcinogens. Yikes!
Exercise keeps your body in shape, but reports show that
it may also be good for your skin. Studies conducted at
McMaster University revealed that sedentary mice grew frail,
ill, graying and bald, while mice that exercised maintained
healthy brains, hearts and more, and kept their fur longer
than the sedentary mice. In fact, the fur of the active mice
never even turned gray, according to The New York Times.
So researchers decided to find out if the same would be
true for humans. Researchers had a sedentary group of vol-
unteers, age 65 or older, begin an exercise program that
involved jogging or cycling at a moderately strenuous pace
twice a week, taking a skin sam-
ple before and after three
months. The results? It was
found that the outer and inner
layers of skin had changed
quite remarkably, resembling
the skin of 20- to 40-year-olds.
Dr. Mark Tarnopolsky, who
oversaw the study, told The
New York Times that after the
study, the volunteers skin
looked like that of a much
younger person, and all that
they had done differently was
exercise. (Younger Skin Through
Sweat: A study finds that exercises
erases some signs of aging," The New
York Times; April 22, 2014)
HOW SAFE Are Your
Beauty Products?
Depending on color and texture, your nails may
reveal underlying health issues. While healthy nails are
generally pinkish and are not brittle, dry or cracking,
here is what other nail appearances may indicate:
Brittle and break easily: may be a calcium or vitamin
D deficiency.
Yellow nails: yellowish nails without a cuticle could
indicate a lung disease.
Clubbing: this is when the tips of the fingernails are
enlarged and the nails curve around the fingertips.
This could indicate a lung disease, inflammatory bowel
disease, heart disease or liver disease.
POINTING
OUT HEALTH
ISSUES
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Aspartame
Gluten-Free Ingredients
Vitamins &
Minerals
Dairy-Free
Protein
Healthy
Dietary Fiber
Broccoli, Spinach, &
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6g
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Gluten Free
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broccoli, oranges, spinach, and blueberries combined. Enriched
with 6g of ber, its the smart choice for your active lifestyle.
Enjoy it as a delicious complement to your nutritious breakfast,
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FitRxWarmUP
BEAUTY INFO-BITS
MAKING
the Shoe
Fit
Tired of regular nail polish? 3D Printed Nails are a
growing trend that can add that extra pop youre looking
for. Created by TheLaserGirls (Sarah Awad and
Dhemerae Ford), the nails are printed on nylon 12 plastic
that is dyed, as well as a number of metals such as
stainless steel. As artists with a growing interest in
fashion, the girls began to notice more and more nail art
on the runway and saw it as a perfect opportunity to
really push for something that has not necessarily been
done before with 3D printing technology, they wrote in
an email.
So how does it work? 3D printing is an additive
manufacturing process in which the machine builds layer
upon layer of the plastic or metal to create the final
piece. It is like building a tower with blocks, placing one
piece atop the other, the girls said.
TheLaserGirls are planning to expand into jewelry as
well as other wearable fashion items. For more
information and to order, visit www.shapeways.com/
shops/thelasergirls.
Dr. John Salerno MD, director of The Salerno
Center in NYC, shared these tips for safe summer skin:
When heading out into the summer sun, do so with caution and make
sure youre always prepared or your overall skin and health could be
affected.
Believe it or not, the sun in moderation does not speed up aging and can,
in fact, reduce it. UVB rays from the sun increase the bodys natural ability to
create vitamin D. As long as you tan and have sunlight gradually, you will not
increase any risk for skin cancer or premature aging.
If you do go out into the sun, make sure you bring sunscreen with you
and continuously re-apply. By wearing a sunscreen, you block the bodys
ability to create vitamin D. If youre out for more than 20 minutes at a time,
it's important to apply natural sunscreens. When choosing sunscreen, make
sure you use titanium or zinc oxide. SPF 30 is suitable for most situations.
When getting sun, do so safely or you could suffer from long-term
health damage. Effects include basal cell or squamous cell cancer and
potentially premature aging if you're exposed particularly to UVA for long a
period of time. You want to tan, not burn.
For even more summer skin tips, turn to Womens Health in this issue.
If the shoe doesnt fit get
surgery? Thats what some women are
now doing in order to alleviate foot
pain that comes with wearing designer
shoes. Dr. Ali Sadrieh of Evo Advanced
Foot Surgery in Beverly Hills performs
procedures like the Foot Tuck, which is
a fat-pad augmentation that is
supposed to help with high heels. Then
theres Dr. Neal Blitz, a Manhattan
podiatrist, who told The New York
Times, My practice has exploded
because of Manolo Blahnik, Christian
Louboutin and Nicholas Kirkwood. Dr.
Oliver Zong of NYC Footcare claims to
have originated the foot facelift and
toe tuck, according the The New York
Times. But some doctors arent
entirely on board. If were just talking
about three-and-a-half-inch-heel
stilettos that cause pain and if they
wear a two-and-a-half-inch heel with
no pain, then thats probably not a
good reason to do surgery, Dr.
Jonathan T. Deland told The New York
Times. (Make Them Fit, Please! The
New York Times; April 24, 2014).
RUNWAY Nail Art
A good acne treatment may already be in your kitchen. Its been
reported that honey particularly manuka honey has the ability to
eliminate the bacteria that causes pimples without over-drying. In
addition, honey contains sugar that actually pulls moisture into the
skin, meaning it is a great natural moisturizer. Try it for yourself place
a dab of honey on pimples overnight. (Kitchen Beauty Remedies That
Actually Work, www.allure.com; March 31, 2014)
HONEY FOR ACNE
SAFE
SUN TIPS
FAT-BLASTING RECIPES FAT-BLASTING RECIPES
BY KRISTIN MASSEY
INGREDIENTS:
4 TILAPIA FILETS, 4-6 OUNCES EACH
(OR ANY FIRM WHITE FISH)
1 TABLESPOON LEMON JUICE
1 TABLESPOON REDUCED SODIUM SOY
SAUCE
1 TEASPOON FINELY MINCED GARLIC
1 TABLESPOON WATER
CUP REDUCED-FAT SOUR CREAM
3 TABLESPOONS MAYONNAISE
1 TEASPOON GREEN HOT SAUCE, LIKE
JALAPENO-BASED TABASCO (1/4
TEASPOON FOR MILD)
1 SERRANO PEPPER (PREFERABLY
ROASTED AND SKINNED) SEEDED AND
FINELY MINCED
TEASPOON CUMIN
TEASPOON OREGANO
Photography by Gregory James
Food Styling by Jessica Colley
Combine lemon juice, soy sauce, garlic and water in a
large, heavy-duty zip-top plastic bag. Add tilapia. Seal bag
and gently turn to coat fish. Marinate in refrigerator for at
least one half hour.
Combine sour cream, mayonnaise, hot sauce, serrano
pepper, cumin and oregano in a small bowl. Set aside.
(Sauce can also be made ahead of time, as the flavors
blend well overnight in the fridge.)
Remove fish from marinade and discard marinade.
Place fish on rack of a broiler pan coated with canola
oil cooking spray. Broil 6 inches from heat for about 8
minutes or until fish flakes easily when tested with a fork.
Serve with chili cream. Makes 4 servings.
44 FI TNESSRX AUGUST 2014
Tired of the same old fish dish? Spice up your summer with this live-
ly entre infused with a piquant blend of savory spices and sauces.
Broiled Tilapia with
Chili Cream Sauce
Totals Per Serving
Calories: 226.9
Protein: 20.2 grams
Carbohydrate: 3.9 grams
Fat: 14.4 grams
Cholesterol: 16 mg
Sodium: 332.6 mg
Nutritional Profile (Per Serving)
MACRONUTRIENTS
KCAL: 226.909
PRO g: 20.273
CHO g: 3.939
CHOL mg: 16.047
FAT Total g: 14.475
SATURATED FAT g: 3.460
MONOUNSATURATED FAT 2.785
POLYUNSATURATED FAT 4,776
TRANS FATTY ACID g: 0.020
DIETARY FIBER, TOTAL g: 0.261
SUGAR, TOTAL g: 0.478
VITAMINS
A (RE): 63.990
C mg: 4.305
THIAMIN mg: 0.041
RIBOFLAVIN mg: 0.349
NIACIN mg: 1.905
PYRIDOXINE (B6) mg: 0.041
FOLATE mcg: 5.647
COBALAMIN g: 0.103

MINERALS
SODIUM mg: 332.646
POTASSIUM mg: 351.663
CALCIUM mg: 69.602
IRON mg: 1.756
NUTRITIONAL
BREAKDOWN
35.7%
pro
57.4%
FAT
6.9%
CHO
FAT-BLASTING RECIPES
Its Buffalo-meets-Bangkok on a stick! And youll
have no problem sticking with your summertime
slimming diet when you enjoy this dish as an app or
entre.
For a slightly less spicy version, reduce hot sauce
by one or two tablespoons, replacing each table-
spoon with an equal amount of ketchup.
Buffalo
Chicken Satay
Place each chicken tender between 2 sheets of plastic wrap, wax paper, or butcher paper. Pound
to inch thickness using a flat meat mallet. Slice each tender in half lengthwise.
Combine Tabasco sauce, butter, ketchup, and salt in a medium bowl, reserve 3 tablespoons
mixture and set aside. Add chicken to remaining mixture in bowl and toss well. Thread each piece of
chicken onto one of the 16 skewers.
Cover a large baking sheet with foil and coat with canola oil cooking spray. Place skewers on
prepared pan and broil 3 minutes on each side or until done. Or alternatively, place skewers on the
grill and cook until no longer pink in the center, flipping once while grilling. Brush with reserved 3
tablespoons of hot sauce mixture, or use as a dip alongside the blue cheese dressing. Serve with
celery and carrots. Makes 4 servings.
INGREDIENTS:
8 CHICKEN TENDERS, EQUALING APPROXIMATELY
ONE POUND
4 TABLESPOONS HOT SAUCE, LIKE TABASCO
BRAND
1 TABLESPOON REDUCED-SUGAR KETCHUP
3 TABLESPOONS LIGHT BUTTER, MELTED
TEASPOON SALT
8 CELERY STICKS, 3-4 INCHES EACH
8 CARROT STICKS, 3-4 INCHES EACH
CUP REDUCED-FAT BLUE CHEESE, OR RANCH
DRESSING
16 (6-8 INCH) KABOB SKEWERS (IF USING
WOOD, SOAK IN WATER FOR ONE HALF HOUR
BEFORE COOKING)
Totals Per Serving
Calories: 274.5
Protein: 37.9 grams
Fat: 10.4 grams
Cholesterol: 107.9 mg
Sodium: 761.2 mg
MACRONUTRIENTS
KCAL: 274.520
PRO g: 37.914
CHO g: 5.791
CHOL mg: 107.959
FAT Total g: 10.042
MONOUNSATURATED FAT g: 1.994
POLYUNSATURATEDFATg: 1.725
DIETARYFIBER, TOTAL g: 1.989
VITAMINS
A (RE): 761.223
C mg: 1.813
THIAMIN mg: 0.300
NIACIN mg: 15.671
FOLATE mcg: 14.727
COBALAMIN g: 0.460

MINERALS
SODIUM mg: 761.223
CALCIUM mg: 57.282
IRON mg: 1.568
NUTRITIONAL
BREAKDOWN
34.9%
fat
8.6%
CHO
56.5%
pro
Gluten-Free
Lo-Carb-BQ Pizza
Attention low-carbers: It turns out you can have
your pizza and eat it, too! No gluten, no kidding!
Totals Per Serving
Calories: 237
Protein: 21.6 grams
Fat: 11 grams
Cholesterol: 97.9 mg
Sodium: 835.3 mg
To prepare the crust:
Microwave the zucchini on high in a microwave-safe bowl for 6 minutes. Wait until it is cool enough to handle. Pile
zucchini onto a cheesecloth or tea towel, and squeeze out the excess moisture. Transfer pulp into a bowl and combine
evenly with the egg, mozzarella, Parmesan, oregano, salt and pepper. Fold mixture onto a baking sheet covered with
parchment paper. Press the mixture out evenly toward the edges using your hands or the back of a spatula until you
have an 11- or 12-inch circle.
Bake in a 425-degree oven until medium golden brown (about 15 minutes).
To complete the pizza:
Slide the crust off the parchment paper onto a pizza pan coated lightly with canola oil cooking spray. Spread the
barbeque sauce evenly around the crust with the back of a spoon. Top with half the bacon, all the cheese, the rest of the
bacon and all the onion. Cook in a 350-degree oven for 10-12 minutes, until cheese starts to bubble. Makes 3 servings
INGREDIENTS:
FOR THE CRUST:
4 CUPS ZUCCHINI, SHREDDED
1 EGG
CUP PART SKIM MOZZARELLA
CUP PARMESAN CHEESE, GRATED
1 TEASPOON OREGANO
1/8 TEASPOON SALT
TEASPOON FRESHLY GROUND
BLACK PEPPER
FOR THE PIZZA TOPPING:
3 TABLESPOONS BARBEQUE SAUCE
2 SLICES TURKEY BACON, DICED
OF A RED ONION, EXTRA THINLY
SLICED
CUP PART-SKIM MOZZARELLA
CHEESE, SHREDDED
36.4%
pro
21.8%
CHO
41.8%
fat
NUTRITIONAL
BREAKDOWN
NU NU NU NU NUTRI TRI TRI TRI TRITIO TIO TIO TIO TIONAL NAL NAL NAL NAL
MACRONUTRIENTS
KCAL: 237.769
PRO g: 21.609
CHO g: 12.950
CHOL mg: 97.867
FAT Total g: 11.018
POLYUNSATURATED FAT g: 0.546
VITAMINS
A (RE): 78.317
C mg: 28.519
THIAMIN mg: 0.084
NIACIN mg: 0.744
FOLATE mcg: 48.515
COBALAMIN g: 0.299

MINERALS
SODIUM mg: 835.344
CALCIUM mg: 387.306
IRON mg: 1.174
I discovered this summer refresher on a recent trip to
the spa at The Biltmore Santa Barbara. If its after 5:00,
be bold and add a shot of your favorite vodka or rum.
Santa Barbara
Frozen Raspberry
Lemonade
NUTRITIONAL
BREAKDOWN
90.3%
CHO
4.2%
Pro
5.5%
fat
Totals Per Serving
Calories: 71.4
Protein: 0.9 grams
Fat: 0.5 grams
Cholesterol: 0 mg
Sodium: 5.3 mg
INGREDIENTS:
RASPBERRY PUREE:
2 CUPS FRESH RASPBERRIES
2 TABLESPOONS PURE MAPLE SYRUP
2 TABLESPOONS SPOONABLE STEVIA SWEETENER,
LIKE TRUVIA BRAND
1 TEASPOON LEMON JUICE
Cook ingredients over medium heat in a saucepan, stirring constantly until the raspberries
break down, about 6-8 minutes. Remove from heat and let cool enough to pour into a gelato
tray, ice cube tray or any freezer safe container with a flat bottom. Freeze the puree until just
solid.
To create the frozen lemonade:
In a blender container, combine 1 cup freshly squeezed lemon juice, 2 cups ice water, 4-6 ice
cubes, and 4-8 tablespoons spoonable Stevia, to taste. Add the frozen raspberry puree and pro-
cess until smooth. Pour into 4 stemmed glasses. Serve with mint leaves as a garnish, if desired.
For a single serving: combine cup frozen raspberry puree, cup lemon juice, cup ice wa-
ter, 1-2 ice cubes and 2-4 teaspoons spoonable Stevia, to taste. Makes 4 servings.
Raspberry puree may need to sit out of the freezer for a short time in order to thaw enough to
scoop into a measuring cup.
MACRONUTRIENTS
KCAL: 71.477
PRO g: 0.693
CHO g: 20.553
CHOL mg: 0.000
FAT Total g: 0.557
POLYUNSATURATED FAT g: 0.246
VITAMINS
A (RE): 2.409
C mg: 40.570
THIAMIN mg: 0.041
NIACIN mg: 0.433
FOLATE mcg: 25.544
COBALAMIN g: 0.000

MINERALS
SODIUM mg: 5.391
CALCIUM mg: 44.020
IRON mg: 0.486
www.fitnessrxwomen.com 48 FI TNESSRX AUGUST 2014
FitRx TRAINING
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Rise and shine, its beach training time!
Whether youre on vacay or just dreaming of one, summer is here lets get ready to rock
our bikinis with confidence. Who better than the Tone It Up girls to show us how its done?
California cuties and Bravos Toned Up stars Karena Dawn and Katrina Hodgson have
transformed bodies all over the world with their fun loving approach to fitness. And now you
can experience one of their sand-sational total body workouts thatll knock your flip-flops off!
This Beach Body Tone Up features unique compound movements created by Karena
and Katrina to target all the right places. And, these exercises require serious core stability
Hello, abdominals! No matter your fitness level, you will feel challenged by this workout and
have some fun doing it. So, grab your bestie, throw on some sunscreen and lets get to work!
T
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P
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K
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&
K
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B
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B
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Make-up by Marija Kopilas
Hair by David Keough
Styling by Jackie S. Atkins
Karenas fitness outfit by Nike
Katrinas fitness outfit by Lululemon,
sneakers by Nike
FitRx TRAINING
TO MAXIMIZE YOUR RESULTS,
REMEMBER TO.
COMPLETE 10 REPS FOR
EACH MOVEMENT. For the
unilateral movements, perform
10 reps per side.
PERFORM THIS WORKOUT
CIRCUIT STYLE, completing
one set of each exercise
back-to-back.
COMPLETE 2-3 ROUNDS
OF THIS CIRCUIT, depending
on your fitness level.
REVERSE
LUNGE PRESS
Targets shoulders, quads,
hamstrings and glutes.
READY. Begin in a lunge
position, holding dumbbells
at your shoulders with your
palms facing forward.
GO. Shift your weight onto
the front leg and bring
your back knee forward.
At the same time, press
the dumbbells overhead,
ending with your palms
facing in. Step back into
the reverse lunge position.
Complete all reps on one
side before switching to
the other.
FLYING STARFISH
Targets shoulders, ham-
strings, glutes and core.
READY. Begin standing
holding dumbbells at your
shoulders with your palms
facing forward.
GO. Extend your right leg
behind you and hinge your
body down into a single
leg deadlift while pressing
the dumbbells over your
head. Complete all reps
on one side before switch-
ing to the other.
TOTAL
BODY
TONE UP
Five
TONED UP Tips
DIVE INTO KARENA & KATRINAS FIVE TOP
TIPS FOR HEALTH AND FITNESS SUCCESS.
LOVE YOUR BODY. Approach health
and fitness from a place of loving your
body. Making healthy choices isnt about eating
things you dont like or forcing yourself to do
things you hate. Its about having fun experi-
menting with new foods and finding satisfying,
healthy options that support a feeling of well-
being. When you love your body, youll want to
nourish it with foods that make you feel good.
PLAN AHEAD. Take a few steps each
week to ensure you stay on track. Go grocery
shopping and prep healthy meals and snacks
for the next few days. We always keep things
like fresh, cut veggies, hummus, grilled
chicken and fresh herbs in the fridge for
easy meals. When were on the go, we keep
a pre-portioned bag of raw almonds in our
purses! If you have a busy morning, make your
breakfast the night before. Simple steps dont
take much time, but go a long way in helping
you reach your goals! We call this, setting
yourself up for success!
KEEP IT CLEAN. Abs are made in the
kitchen. Working out is essential, but if youre
not fueling your body with clean foods, that
beautiful midsection youre sculpting will not
show. To truly reach your goals, eating clean
is the most important factor! Choose whole,
clean natural foods that you love. For a full
guide to delicious, healthy eating, take a look
at our Tone It Up Nutrition Programs available
on our website.
IF YOU SLIP UP, DONT GIVE UP.
We all go through times when we slip up.
Dont let those moments derail you. If you
have a bad day or overindulge at a party, use
it as motivation to get back on track. Its what
you do most of the time that matters most
occasional slip-ups arent the end of the
world. Just keep moving forward!
WEEKENDS COUNT. If you take ev-
ery Friday, Saturday and Sunday off from
working out and eating healthy, that adds
up to almost half of the month. Challenge
yourself to stay on track by fitting workouts
in on the weekends too. If you have events to
attend, eat healthy and choose low-calorie
options no fried food! If youre enjoying
cocktails, choose a glass of wine or cham-
pagne over sugary drinks, and drink plenty
of water in between!
BOOTY LIFTER
Targets glutes, hamstrings, triceps and core.
READY. Begin sitting with your knees bent, feet flat and hands behind
you. Lift your booty up so it hovers a few inches from the ground. This
is your starting position.
GO. Lift your left hand up and across your body while thrusting your hips
up. Lower down to the starting position and repeat to the other side.
KATS CURL
Targets abdominals, glutes and shoulders.
READY. Begin in a plank position. Lift the left leg up, squeezing
the glutes tight.
GO. Then, bring the left knee and torso together like a crunch.
Return to the plank position with the left leg lifted to the back.
Complete all reps using the left leg before moving on to the right leg.
FitRx TRAINING
PLANK
KICK N CURL
Targets biceps, glutes
and core.
READY. Begin in a plank
position holding dumbbells.
GO. Lift the left leg up to
engage the glutes while
curling a dumbbell in the
right hand. Return to
the plank and repeat the
movement using the right
leg and left arm.
ULTIMATE BURNER
Targets shoulders and lower body while amping up the calorie burn.
READY. Holding a set of dumbbells, begin in a deep curtsy lunge position with torso bent forward, arms hanging straight
down from shoulders, palms facing in and weights touching the ground.
GO. Pressing through the heel of the front foot, step the back leg forward so that both legs are shoulder width. At the same
time, lift the arms out to the lateral raise. Then, step back into the deep curtsey lunge on the other side. Continue movement
from side to side.
FOR VIDEO OF
ALL THE EXERCISES
FEATURED, ALONG WITH
TIPS FROM KARENA AND
KATRINA GO TO
FITNESSRXWOMEN COM/
TONEITUP
BONUS
BEING FIT AND

HEALTHY IS
ALL ABOUT
BALANCE NOT
SACRIFICE.
SIDE SLIMMER
Targets the obliques, core,
shoulders and abductors.
READY. Get in a side plank
position, balancing on your
left forearm. Holding a dumb-
bell, extend the right arm
straight up from your shoulder
with your palm facing forward.
Then, extend your right leg
forward. This is your starting
position.
GO. Keeping the core tight,
move your right leg to the
back while lowering the dumb-
bell forward in front of your
chest. Pause, then return to
the starting position.
BIKINI
CRUNCH
Targets abdominals.
READY. Lie on your
back with your arms
extended straight up
from your shoulders
holding a dumbbell.
GO. Lift your torso up
to a full sit-up while
bringing one knee up
toward your chest.
Pause, and then slowly
lower down to the
starting position. Re-
peat, alternating legs
with each crunch.
JAIME: We love that you two are real
life besties and business partners.
Tell our readers how you met and
how Tone It Up came to be?
KARENA: Kat and I had both just
moved to Manhattan Beach and actually
met at the gym. I was training for a tri-
athlon and an upcoming shoot. Katrina
was a trainer there and asked me for
my number to train with me. We real-
ized we lived just a couple blocks from
each other and started hanging out.
We quickly realized that we had similar
dreams and goals and almost imme-
diately started Tone It Up. We wanted
Tone It Up to be a website where girls
like us could come and support one
another and be fit and healthy.
JAIME: Fitness changes lives be-
yond building a great butt. How has
fitness changed yours?
KARENA: I struggled as a teenager and
early adulthood with depression and my
escape was drug use. After I discovered
triathlons and surfing, I realized fitness
was my healing process. It gave me
self-worth and a sense of achievement.
It feels good to accomplish what you set
out to do, and it gives you strength in all
other aspects of your life.
KATRINA: I always struggled with my
weight. Even while personal training,
I gained a lot of weight back and I real-
ized a lot of us do that. We start taking
care of others and we forget about
ourselves and our own goals. Going
through a transformation myself gave
me the confidence to help others and
to be able to relate to their struggles.
Ive been there and had to wake up one
day and finally make a change. Its my
lifestyle now.
JAIME: When I read or watch your
content, I cant help but smile. Whats
the key to making fitness so much fun?
KARENA AND KATRINA SHARE
HOW FITNESS CHANGED THEIR
LIVES, THEIR ADVICE FOR
STAYING MOTIVATED AND HOW
TO LIVE FIT TO THE FULLEST!
KARENA: Do what you love! Katrina
and I are so passionate about the
message we share on Tone It Up, and
I think that comes across.
JAIME: We have lots of trainers and
fitness professionals who read Fitness-
Rx. Do you have any business advice
for them to help them flourish?
KATRINA: Karena and I feel so pas-
sionately about pursuing your dreams.
Each day is an opportunity to grow and
improve. You have to be fearless and
never sacrifice your values. True suc-
cess is being happy with what you are
doing every day.
JAIME: Do you two ever have low
motivation days? How do you turn it
around?
KARENA: Yes, we definitely do. Its
a normal process in life, but its great
when you surround yourself with people
that can lift your spirits and keep you
accountable. We both keep each other
motivated, and we also turn to the Tone
It Up community for inspiration. If you
ever need an extra boost, check out
#TIUteam on Instagram and
Twitter! You will find thousands of
women checking in with workouts,
healthy meals and inspiration.
JAIME: Whats the best way to deal
with a nagging sweet craving?
KARENA: Indulge! Being fit and healthy
is all about balance not sacrifice.
JAIME: You inspire women all over
the world. What or who inspires you
and why?
KARENA: The Tone It Up community
inspires us each and every day. We love
receiving stories of women who have
made positive changes in their life,
committed to being healthy, inspire
others and make new friends with the
community. This makes our hearts smile.
GIRL
TALK
FitRx TRAINING
GET MORE TONED UP
You can keep up with all the
latest from the Tone It Up girls
Karena and Katrina online at:
www.ToneItUp.com
www.BeachBabe.com
www.PerfectFitProtein.com
TWITTER:
@ToneItUp
INSTAGRAM:
@KarenaKatrina & @ToneItUp
A TASTE OF SUMMER
Karena and Katrinas nutritional philosophy is simple: Choose Lean,
Clean and Green. They believe in avoiding processed foods and filling
up on lean protein and tons of fresh fruits, vegetables, herbs and spices.
This summery fare will have you looking and, more importantly, feeling
your absolute best.
Karena and Katrina are known for their creative creations in the
kitchen that feed your need for nutrition and flavor. There are countless
delish dishes at ToneItUp.com including this Sweet & Spicy Kale Salad.
Makes 4 servings
1 large bunch of kale
1 orange, juiced & peeled
1 tablespoon fresh lime juice
1 tablespoon extra virgin olive oil
1 teaspoon honey
1/4 teaspoon salt
1 dash cayenne pepper
1 garlic clove, finely sliced
2 tangerines, peeled and sectioned
2.5 oz macadamia nuts,
crushed or whole
1 large carrot, grated or chopped
2 tablespoons raisins
Tear kale off the vein into bite-sized
pieces and place in a mixing bowl.
Coat leaves with orange and lime
juice, olive oil, honey, salt, and a
dash of cayenne pepper. Massage
leaves in dressing for a few
minutes, add garlic and allow
mixture to sit for at least 30
minutes or even overnight. After
the kale mixture has marinated,
top with remaining ingredients,
toss and serve. Enjoy!
SWEET & SPICY
KALE SALAD
WHEN YOU
LOVE YOUR
BODY, YOULL
WANT TO
NOURISH IT
WITH FOODS
THAT MAKE YOU
FEEL GOOD.
KARENA AND KATRINA are best friends and business partners who bring
fun to fitness at ToneItUp.com. If youve visited their website, you cant help
but feel excited about getting in shape. Their bright personalities and love for
all things healthy and happy shines through their daily posts and interactions
with their TIU Team.
The Tone It Up lifestyle is about living life in balance and to the fullest and
without regret. Were a community of women from all around the world sup-
porting and achieving our goals together. Its not just about fitness; its about
friendships, inspiration and lifestyle, explains Katrina.
This approach is a breath of fresh air, especially for those not inspired by a
hard-nosed, cut and dry approach to living fit. And, anyone can experience the
Tone It Up way of life, as it is free to join. You will receive weekly workout sched-
ules, fitness videos and recipes at no cost.
If you are interested in an in-depth nutrition plan, those can be purchased.
They have programs designed to suit almost every need, including gluten-
free, vegetarian and pescatarian for weight loss or just toning up. For more
information, visit www.ToneItUp.com.
ABOUT TONE IT UP

FitRx TRAINING
By JAIME BAIRD & LISA STEUER
Hair, Makeup, Styling by Jessica Colley
Clothing: Better Bodies, Footwear: Nike
Location: Metro Fitness, Hilliard, Ohio
Summer is here time
to get hardcore and
finally achieve those six-
pack abs youve dreamed
of. Dont know where to
begin? Luckily, IFBB
Bikini Pro Yeshaira
Robles is here to help!
Our hardcore workout
with Yeshaira is about more
than just a flat and tight
midsection. As you may
know, your entire core in-
cludes hips, lower back and
glutes in addition to abs. So
weve put together 10 ex-
ercises to help you tighten,
flatten and strengthen your
entire core this season. As a
result, you will look and feel
great while increasing your
performance.
What are you waiting for?
Lets get sculpted!

with IFBB Bikini Pro Yeshaira Robles
10 exercises
for a strong,
sexy midsection
GET
HARD-
GET GET
CORE
HARD ARD
FitRx TRAINING
FITRX: How did you get into
fitness, and then competing?
YESHAIRA: I got into fit-
ness because of my fiance
Marco Rivera. He was always
at the gym, so I decided to
join. I started to compete in
2010 because of him too. He
started it all at the NPC and I
followed.

FITRX: Whats a favorite
moment/memory from your
fitness career?
YESHAIRA:Winning the NY
Pro in 2013. Thats where it all
started for me, and winning
that title in my hometown
was amazing!
FITRX: What are some fitness
struggles youve faced in
your journey and how did you
deal with them?
YESHAIRA: The biggest
struggle for me is food only
because I just love food
(laughing). But I tell myself
that food will always be there
after a competition.
FITRX: So after a competi-
tion, whats your cheat meal
of choice?
YESHAIRA: I usually want to
eat everything in sight, but
honestly I end up picking on
pizza, fries, chicken wings,
etc. (laughing). I do enjoy a
scoop of ice cream and warm
chocolate cake.
FITRX: Do you have any
advice for how the average
woman should factor cheat
meals into their plan?
YESHAIRA: Try to have two
cheat meals once a week. I
like to do Wednesdays and
Saturdays.
Get To
Know
Yeshaira
FITRX: In addition to compet-
ing, youre a full-time working
mom. Can you offer some
advice for busy moms who
struggle with staying in shape?
YESHAIRA: I like to write
everything down in a mommy
planner. From school events,
work schedule, gym and
training clients. Thats where
I pencil everything in and stay
organized. Its much more
easier for me to follow it that
way.
FITRX: Youre such an inspira-
tion for moms who want to be
fit! Any advice for new moms
who are struggling to get back
in to their pre-baby body?
YESHAIRA: If youre home with
your newborn and once the
doctor gives you the OK, start
off with light kettlebells at
home (squats, lunges, shoul-
der presses, etc.). If you can
make it to the gym, use the
treadmill on a 6 percent incline
with the speed set at 2.5-3 for
45 minutes. You can also jog
around the park with a good
baby stroller. Putting some
music on in the living room and
dancing away is another one of
my favorite calorie burners.
FITRX: Do you have any moti-
vational advice for the average
woman trying to get in shape
but maybe has hit a plateau?
YESHAIRA: Anything is pos-
sible and you will reach your
goals. You have to give it your
all. You will fall, but you must
get back up and finish what
you started. Once you reach it,
trust me you will love every
bit of it! Im not saying, its
easy because its not. Its up
to YOU to make it happen.
FITRX: Whats a life motto that
you follow?
YESHAIRA: The big secret in
life is that there is no big se-
cret. Whatever your goal, you
can get there if youre willing
to work.
FITRX: Whats next for you?
YESHAIRA: The 2014 Bikini
Olympia. For next year I would
love to do more international
shows.
BENEFITS OF A STRONG CORE
Besides looking fit and fabulous, there are many benefits to having a strong core. Before diving into those advantages,
its important to understand that the core is more than just your abs. In fact, the entire core involves the muscles in the
abdomen, pelvic floor, hip, back, glutes and pelvis. These muscles are important, because they help to stabilize the spine
and transfer force between the upper and lower body. Plus, your core muscles stabilize the midsection when you sit,
stand, walk and do other activities and also support your spine when youre sitting. This is why its essential to make sure
these muscles are strong and able to perform all of these duties.
In addition, a strong core will help you perform dynamic movements, prevent back pain and make movements more
forceful. For instance, in activities like tennis or golf, most of the force is transferred from the legs and hips and across
the core muscles to the arms. The core muscles work together during these movements, performing different duties
some shorten to cause movement, some contract and hold to allow stability, some lengthen to break the movement, and
some send signals to the brain about the movements and positions of the muscles and bones. A weak core means that
other muscles will have to step in to perform these tasks, which increases the likelihood of injury in the back, knees and
shoulders and stresses the joints. In addition, your performance can be compromised.
So basically, having a strong core means youll be able to perform better in your other workouts, which means more
progress and the ability to reach your goals faster and more safely. Here are some more benefits of a strong and devel-
oped core:
Increased speed
Improved balance
More efficient use of muscle power
More control over body momentum
Better ability to change directions rapidly
Improved posture
Improved muscle coordination
CURL
WORKOUT 1:
COMPLETE 4 SETS OF EACH EXERCISE.
FOREARM PLANK: 30 60 SECONDS
PASS THE BELL: 10 REPS, EACH SIDE
STABILITY BALL ROLL OUT: 15 REPS
STABILITY BALL LEG RAISE: 12 REPS, EACH SIDE
STABILITY BALL HYPEREXTENSION: 15 REPS
10 HARD-CORE
EXERCISES
1. FOREARM PLANK
2. PASS THE BELL
3. STABILITY BALL ROLL OUT
4. STABILITY BALL LEG RAISE
5. STABILITY BALL HYPEREXTENSION
6. PLANK TWIST & REACH
7. SIDE BALANCE CRUNCH
8. STABILITY BALL CRUNCH
9. STABILITY BALL KNEE TUCK
10. BOSU SUPERMAN
1.
FOREARM PLANK
Get into a push-up position, but rest your weight on your
forearms rather than your hands. Keep stomach tight and
hips in alignment with your torso. Hold this position 30-60
seconds or as long as you can while maintaining proper
form.
GET THE HARD-CORE PROGRAM
INCORPORATE CORE TRAINING TWO TO THREE
TIMES PER WEEK, IN ADDITION TO YOUR OTHER
TRAINING.
ALTERNATE THE FOLLOWING WORKOUTS, OR USE
OUR 10 HARDCORE EXERCISES TO DESIGN YOUR
OWN.
BEGINNERS: COMPLETE ALL SETS FOR EACH EX-
ERCISE BEFORE MOVING ON TO THE NEXT. REST 30
SECONDS BETWEEN SETS.
ADVANCED: COMPLETE THE EXERCISES CIR-
CUIT-STYLE, RESTING 60 SECONDS BETWEEN EACH
ROUND.
FitRx TRAINING
2.
3.
STABILITY BALL ROLL OUT
Kneel behind the ball with the hands positioned
flat on the ball. Roll the ball out to a kneeling plank.
Initiating the movement from the abdominals, return
to the starting position. Focus on keeping your hip
flexors and torso tight and aligned. Complete 15 reps.
PASS THE BELL
Balancing on your glutes and engaging your core, lift your feet off the floor with your knees bent. Hold
a light dumbbell in one hand and open the arms out to the sides. Raise arms over your head to hand off
the weight and then open arms back out to the sides. Continue transferring the dumbbell back and forth
while maintaining balance. Complete 10 hand-offs per side for each set.
GET TIGHT
CARDIO. UNLESS YOU WERE BLESSED WITH THE FLAT-STOMACH GENE,
YOURE GOING TO NEED SOME HUFFING, PUFFING AND SWEATING TO GET A
FLAT STOMACH. CARDIO WORKOUTS RAISE YOUR HEART RATE AND PUSH YOUR
METABOLISM INTO ITS FAT-BURNING ZONE. I DO CARDIO FIVE TIMES A WEEK
FOR 45 TO 60 MINUTES. THE STAIRMASTER IS MY FAVORITE.
DIET. EAT VEGETABLES, LEAN PROTEIN (EGG WHITES, GRILLED FISH AND
CHICKEN), HEALTHY FATS AND MODERATE CARBS (OATMEAL AND SWEET PO-
TATO). YOU SHOULD AVOID BREAD, PASTA AND FOODS WITH HIGH SUGARS.
BRING MEALS TO RESTAURANTS. I WILL BRING MY OWN SWEET
POTATO FRIES WITH LEAN CHICKEN BREAST AND I WILL ORDER A SALAD FROM
THE RESTAURANT.
PREPARE MEALS IN BULK. YESHAIRA LIKES TO PREPARE HER MEALS
EVERY THREE DAYS AND IF SHE HAS TIME, WILL COOK HER MEALS FOR THE DAY
FRESH IN THE MORNING. PICK A DAY THAT YOU HAVE OFF TO YOURSELF. COOK
ALL YOUR PROTEIN AND CARBS, EXCEPT EGGS, AND PORTION EVERYTHING OUT
IN SMALL ZIPLOC BAGGIES OR CONTAINERS. PLACE ALL YOUR BAGGIES OR
CONTAINERS IN THE FREEZER AND LEAVE THE MEALS THAT YOURE GOING TO
BE EATING THE NEXT DAY IN THE FRIDGE. EVERY MORNING BEFORE HEADING
OUT, TAKE THE NEXT DAYS MEALS OUT OF THE FREEZER AND PLACE THEM IN THE
FRIDGE.
CRAVING CURES. IF IM CRAVING SOMETHING SWEET, I WILL HAVE
HALF A CAN OF MHP PROTEIN POWER PAK PUDDING. IT TAKES ALL MY
CRAVINGS AWAY.
SUPPLEMENTS. IN ADDITION TO MHPS POWER PACK, BEFORE A
SPECIAL EVENT OR COMPETITION YESHAIRA USES MHPS XPEL, AN ALL
NATURAL HERBAL DIURETIC TO HELP HER WITH EXCESS WATER RETENTION AND
TO INFUSE HER BODY WITH ELECTROLYTES FOR PROPER FLUID BALANCE. IT
WILL GET RID OF THAT WATER LAYERED ON TOP OF YOUR AB MUSCLES.
ANYTHING IS POSSIBLE
AND YOU WILL REACH
YOUR GOALS. YOU HAVE
TO GIVE IT YOUR ALL. YOU
WILL FALL, BUT YOU MUST
GET BACK UP AND FINISH
WHAT YOU STARTED.
YESHAIRAS TOP TIPS FOR A TONED CORE.
4.
STABILITY BALL LEG RAISE
Lie on your right side on the stability
ball, legs extended straight out and feet
stacked. Lift your hips so that your body
forms a straight line and slowly raise and
lower your left leg. Complete all reps on
one side before switching sides. Complete
12 reps per side for each set.
FitRx TRAINING
5.
STABILITY BALL
HYPEREXTENSION
Lie face down on a
stability ball positioned
under your belly and
hips. With your feet apart
on the floor behind you,
place hands behind your
head and raise torso off
the ball by contracting
the lower back. Return to
starting position. Com-
plete 15 reps.
THE BIG SECRET IN

LIFE IS THAT THERE
IS NO BIG SECRET.
WHATEVER YOUR
GOAL, YOU CAN GET
THERE IF YOURE
WILLING TO WORK.
WORKOUT 2:
COMPLETE 4 SETS OF EACH EXERCISE.
PLANK TWIST & REACH: 10 REPS, EACH SIDE
SIDE BALANCE CRUNCH: 20 REPS, EACH SIDE
STABILITY BALL CRUNCH: 20 REPS
STABILITY BALL KNEE TUCK: 10 REPS
BOSU SUPERMAN: 10 REPS
PLANK TWIST & REACH
Get into a push-up position, holding dumbbells. Keep-
ing your body straight, shift your weight onto your left
hand, rotate to the right and raise your right arm to-
wards the ceiling. Return to start and repeat motion on
the other side. Complete 10 reps per side for each set.
SIDE BALANCE CRUNCH
Begin with left knee and left
hand on the floor. Position
right arm straight up in the
air, and extend the right
leg so your body forms a
straight line. Pull right knee
toward torso and right el-
bow toward knee. Straighten
arm and leg to complete the
rep. Complete 20 reps per
side for each set.
STABILITY BALL
CRUNCH
Sit on the stability ball and
walk your feet forward
to lower your back onto
the ball. Knees should be
bent to about 90 degrees.
Contract your abdomi-
nal muscles and curl your
shoulders and trunk toward
your knees. Lower down to
the starting position. Com-
plete 20 reps.
6.
7. 8.
FitRx TRAINING
Contest History
2014 NY Pro, 1st place
2014 Pittsburgh Pro, 1st place
2014 Bikini International, 2nd place
2013 Bikini Olympia, 2nd place
2013 NY Pro, 1st place
2013 Pittsburgh Pro, 1st place
STABILITY BALL
KNEE TUCK
Start in plank position with
the hands on the floor,
shoulders over the wrists
and the shins on top of the
stability ball. Contract your
abdominals and draw the
knees in toward the chest.
Pause and then roll the
ball back to the starting
position. Keep the core
engaged throughout the
exercise to protect your
back. Complete 10 reps.
9.
BOSU SUPERMAN
Lie on a BOSU
position under your
stomach and hips.
Engaging your core,
simultaneously
lift your arms and
legs up forming an
elongated u with
your body. Slowly
lower your arms and
legs but do not lower
all the way to the
ground. Keep tension
in the core to help
maintain balance.
Complete 10 reps.
10.
KEEP UP WITH YESHaIRA
Yeshaira is a MHP-sponsored athlete. Follow her
on Facebook (IFBB Pro Yeshaira Robles), and on
Twitter and Instagram (@yeshaira). Yeshaira can
be contacted for appearances through www.fmg-
fitnessmanagementgroup.com.
66
FitRx TRAINING
With IFBB Bikini Pro COURTNEY KING
By Lisa Steuer
Sculpt sexy, toned legs using
only a bench and dumbbells
A SET OF SCULPTED, TONED LEGS ARE ESSEN-
TIAL FOR SUMMER. To help us achieve this goal, weve
recruited IFBB Bikini Pro Courtney King along with her
award-winning legs to show us an effective routine that
only requires a bench and dumbbells!
This workout was created with both gym newbies and
veterans in mind. Have you always wanted to sculpt sexy
summer legs but are intimidated by the gym? Then this
routine is perfect for you! OR are you a gym veteran who
needs a change of pace? Weve got you covered! No mat-
ter what category you fall into, this workout will challenge
you because it works. With this guide, you can create those
long, lean legs that look great on the beach or in summer
shorts.
Remember we all start somewhere! said Courtney.
Dont feel intimidated by what others think. You should
embrace your fitness journey and feel proud of getting in
the gym, regardless if youre a newbie or gym veteran.
BENCH
THE
Makeup/Hair: Jessica Colley
Location: Global Performance Gym, Orlando FL
Styling: Karri Odenbach
Clothing and shoes: Nike
APPROACH
BENCH STEP-UP JUMP
Courtneys tip: Keep your weight
in the working heel and remember to
stay tight through this movement.
The WORKOUT
SUPERSET 1:
Complete 3 sets
Bench Split Squat: 12 reps, each leg
Bench Step-up Jump: 12 reps, each leg
SUPERSET 2:
Complete 3 sets
Dumbbell Deadlift: 15 reps
Bench Jump: 10 reps
SUPERSET 3:
Complete 3 sets
Goblet Bench Squat: 15 reps
Lateral Step-up: 10 reps, each leg
SUPERSET 4:
Complete 3 sets
Dumbbell Hamstring Curl: 15 reps
Single Leg Dumbbell Hip Thrust: 12 reps, each leg
You can perform the workout twice a
week, in addition to your other training.
This workout is both efficient and effective
because it hits the major muscle groups of
your legs and glutes, said Courtney. With
a clean-eating regimen, an exercise routine
and consistency, you will be sure to shape
beautiful legs and glutes.
CHATTING WITH COURTNEY
Learn a little more about Courtney, her
struggles and successes, her fitness advice,
and more!
LISA: Tell me a little bit about your fitness
journey and how you got into fitness. Were you
always very active?
COURTNEY: My fitness journey started at a
very young age! Both of my parents put me in
many activities and sports growing up. I have
always stayed physically active from elementary
school to high school. During my last year of high
school, I found a passion for working out and
the gym. I soon came to love the lifestyle and
wanted to compete.
LISA: Why do you like fitness so much?
COURTNEY: Fitness to me is more than just
physical appearance it also can be very men-
tally challenging and I like to be challenged and
pushed! No matter what youre trying to accom-
plish, whether it is competing, losing 10 pounds
or running a marathon, fitness will bring you a
peace of mind, confidence, happiness and an
overall better outlook on life.
www.fitnessrxwomen.com www.fitnessrxwomen.com
FitRx TRAINING
TIPS TO
GREAT GLUTES
COURTNEY SHARES HER TIPS
FOR SHAPING GREAT LEGS AND GLUTES.
SINGLE LEG EXERCISES. They isolate the muscle, causing more tension to
sculpt those nice legs and glutes!
FOCUS AND SQUEEZE. Focus on the movement and squeeze and concentrate
on the muscle you are trying to work.
TIME UNDER TENSION. Pushing through your heels and keeping the muscles
under tension will really help give your legs more definition and tone.
SUPPLEMENTS. I always make sure to have my GNC RapidDrive BCAA
(branched-chain amino acids) 5000 during my workouts to fully power my
muscles to deliver optimum performance.
WEIGHTS. Using weights and not just your bodyweight will give you amazing
shape. Its good to mix it up weights one day and bodyweight training later in
the week.
CARDIO. Not a favorite of mine, but it is a must! Doing cardio at least three to
four times a week along with weight training will help keep your legs and glutes
tight while eliminating fat. I love interval sprinting and the StairMaster for my
cardio.
STRETCH. I always start and end my leg and glute session with stretching or
sitting in the sauna. If your muscles are not flexible and warmed up, you usually
will not be able to go the full range of motion.
SLEEP. Recovery when training any body part is just as important as training it.
LISA: Have you faced any difficulties along your journey to be fit? If so,
how did you deal with them?
COURTNEY: No matter what it is, life with throw you curve balls. Ive had
my ups and downs in my fitness journey weight fluctuations, consis-
tency and being unmotivated are all obstacles that I have struggled with.
I have dealt with these struggles by realizing from past experiences that
time and patience are key to achieving any fitness goals.
LISA: What has fitness taught you?
COURTNEY: Fitness has taught me that you cannot put a price tag on
your health. At the end of the day, our body is a temple and reflection of
how we take care of ourselves.
LISA: Whats a favorite memory you have of competing?
COURTNEY: My favorite memory Ive had of competing was not winning
pro shows, or stepping on the Olympia and Arnold stage, it actually was
winning my very first NPC regional show at 17 years old. This was my
most memorable experience of competing because I learned a lot about
myself, the value of time and hard work, to always remember where you
came from, how you started and who always stood by your side. I learned
to appreciate and enjoy the journey!
SPLIT SQUAT
Courtneys tip: When
you go down, you dont want
to collapse over your lead leg.
If you lightly raise your front
toes on this exercise, it will
force you to keep that weight
on your heel.
Great Glute
EXERCISES
SPLIT SQUAT. Place one foot on the top
of the bench behind you. Holding dumbbells,
drop down into a lunge so that your knee is
just above the floor. Drive up through that
front heel using your glutes, hamstrings and
abs.
BENCH STEP-UP JUMP. Place left foot
on top of the bench and jump up explosively,
bringing your right knee up and then back to
the ground. Repeat in continuous motion.
DUMBBELL DEADLIFT. Holding dumb-
bells in front of you with your legs about
shoulder-width apart, push hips backward
and bend knees to lower dumbbells to the
ground with lower back straight. Return to
starting position.
BENCH JUMP. Standing with legs on either
side of the bench, jump on to the bench,
landing softly, then back down to the start
in a partial squat. Repeat. Try to land light on
your feet.
GOBLET BENCH SQUAT. Holding one
dumbbell in front of your chest, stand with
bench behind you. When you squat, touch
your glutes to the bench before returning to
starting position.
LATERAL STEP-UP. Stand parallel to the
bench with dumbbells in hand. Step up later-
ally and forward onto the bench. Kick the
back leg up for an additional challenge. Step
down to starting position. Complete all reps
on one side before moving on to the second
side.
DUMBBELL HAMSTRING CURL. Lying
face down on the bench, place dumbbell be-
tween feet. Curl dumbbell up while contract-
ing hamstring, keeping tension focused in
your hamstring.
SINGLE LEG DUMBBELL HIP THRUST.
Begin by sitting in front of the bench with
a dumbbell positioned over your right hip.
Lower your body so that your shoulder
blades are pressing against the bench. Shift
your weight to the right leg and extend your
left leg forward. Driving through your right
heel, lift your hips up. Return to starting
position. Complete all reps using the right
leg before switching to the left.
At the end of the day, our body is a
temple and reflection of how we take
care of ourselves.
LISA: Have legs and glutes been a tough area for you to train?
What has made a difference for you?
COURTNEY: Ive always enjoyed training legs and glutes; the
feeling I get a day or two afterwards lets me know that Ive
worked hard! T his area has been a developing process for me
because growing up and in high school Ive always been on the
thin side. Putting on muscle and shape to have nice legs and
glutes takes time!
LISA: Any advice for women who have a tight schedule and
dont have a lot of time for workouts?
COURTNEY: At-home workouts are great because they can
be simple, convenient and dont require you to travel or leave
your house if youre running on a tight schedule. You can even
try setting your alarm clock a little earlier for a 20-minute bike
ride, jog or walk outside to start your day! Keeping a packed
gym bag in your car is also a good idea. I do this sometimes so
when I leave school or work I can go straight to the gym for
a workout instead of going home first to delay the process of
getting to the gym!
LISA: How do you stay motivated?
COURTNEY: I stay motivated by setting myself long- and
short-term goals. When I want something bad enough, I do
what it takes to reach what I am trying to accomplish. For
example, when I feel unmotivated, I think it is great to have
encouragement throughout a workout, so I enjoy working out
with my mom or friends now and then.
www.fitnessrxwomen.com www.fitnessrxwomen.com
FitRx TRAINING
BENCH JUMP
DUMBBELL
DEADLIFT
Courtneys tip:
Make sure your
back is lat and that
the dumbbells are
at a slight diagonal.
When you come
up, always remem-
ber to squeeze the
hamstrings and
glutes.
THE HEALTHY EATING
LIFESTYLE NOT DIET
OF COURSE, YOU CANT GET TIGHT LEGS AND GLUTES WITHOUT PROPER NUTRITION,
AND COURTNEY HAS SOME GREAT TIPS FOR STICKING TO A PLAN THAT WORKS.
I DONT BELIEVE IN THE WORD DIET" SAID COURTNEY. WHEN PEOPLE SAY, I CANT
HAVE THAT, IM DIETING, I THINK THAT ACTUALLY MAKES A PERSON CRAVE AND WANT
CERTAIN FOODS MORE. THINK LIFESTYLE CHANGE, NOT SHORT-TERM DIET."
I BELIEVE EVERYTHING IN MODERATION, SHE CONTINUES. IF I WANT SOMETHING,
IM GOING TO HAVE IT. WHEN I DONT THINK OF WHAT IM EATING AS DIET FOOD, IT
MAKES EATING HEALTHY A LOT MORE ENJOYABLE!
HERE ARE SOME MORE TIPS AND DIET STAPLES FROM COURTNEY:
GOOD FATS. I USE FATS LIKE COCONUT OIL, OLIVE OIL, FLAX OIL, AVOCADO, WALNUTS,
ALMONDS, ALL-NATURAL ALMOND BUTTER AND PEANUT BUTTER.
PLENTY OF VEGGIES. THEYRE PACKED WITH FIBER, VITAMINS AND MINERALS, SO
MAKING SURE YOU GET IN ENOUGH SERVINGS OF VEGETABLES EACH DAY IS ESSENTIAL."
AVOID LATE NIGHT SNACKING. YOUR METABOLISM SLOWS DOWN WHEN YOU
SLEEP SO YOU SHIFT FROM FAT BURNING TO FAT STORAGE.
PORTION CONTROL. IN ONE-HALF CUP OF WHOLE ALMONDS, THERE ARE 413
CALORIES AND 36 GRAMS OF FAT. A NORMAL SERVING SIZE SHOULD BE ABOUT A HANDFUL (23
ALMONDS OR SO) AND THAT IS ONLY 164 CALORIES AND 14 GRAMS OF FAT.
TRAIN YOUR BRAIN. ARE YOU BORED OR ARE YOU REALLY HUNGRY?
SPICE UP YOUR FOOD. ADDING DIFFERENT SEASONING AND SPICES TO YOUR FOOD
CAN ADD EXTREME AMOUNTS OF FLAVOR, THEREFORE SATISFYING YOUR TASTE BUDS!
PROTEIN. INCORPORATING PROTEINS IN MOST OR ALL OF YOUR MEALS ENCOURAGES FAT
LOSS AND PRESERVES MUSCLE MASS WHILE KEEPING YOU FULL LONGER. I GET MY PROTEIN FROM
LEAN WHITE FISH, GROUND TURKEY, SALMON, CHICKEN, EGGS AND EGG WHITES, ALONG WITH MY
GNC PRO PERFORMANCE GOURMET MILKSHAKE PROTEIN POWDER!
COMPLEX CARBS. I INCORPORATE MANY GOOD COMPLEX CARBOHYDRATES LIKE
BROWN RICE, OATMEAL, SWEET POTATO, RED POTATO, QUINOA AND MY FAVORITE EZEKIEL BREAD.
OUT OF SIGHT, OUT OF MIND. KEEP THE JUNK FOOD OUT OF YOUR HOUSE!
EAT MORE FREQUENTLY. AIM FOR FOUR TO SEVEN SMALL SNACKS/MEALS DURING
YOUR DAY INSTEAD OF TWO TO THREE HUGE MEALS.
COURTNEYS GREEN MACHINE DIP
This is a very healthy and easy recipe that you can throw together quickly,
and it can be used in a variety of dishes! said Courtney. It can be tossed
through some greens for a delicious salad dressing, put on a whole wheat
wrap with some ground turkey and salsa to make clean tacos, or it can be a
simple dipping sauce for veggie sticks.
1-2 AVOCADOS (DEPENDING ON THE SIZE AND HOW THICK YOU WANT
YOUR DIP)
1 TBS FRESH DILL
1 TSP OREGANO
1/2 TSP OF HIGH QUALITY SEA SALT (I USE PINK HIMALAYAN SEA SALT)
3-5 DROPS OF LIQUID STEVIA OR 1 TBS OF STEVIA IN THE RAW USED FOR
BAKING
2 TBS OF FRESH LEMON JUICE
A PINCH OF LIME JUICE (OPTIONAL)
1 CLOVE OF MINCED GARLIC
1/4 CUP OF FRESH WATER
Cut the avocado, peel and put into blender. Add the rest of the ingredients
and blend until smooth and creamy. All done!
You should embrace your fitness
journey and feel proud of getting
in the gym, regardless if youre a
newbie or gym veteran.

FitRx TRAINING
KEEP UP WITH
COURTNEY
Courtney is a GNC
sponsored athlete.
Follow her on Facebook
(IFBB Pro Courtney
King) on Twitter (@
CourttneyKingg) and
Instagram (@court-
neyking). Courtney can
be contacted for ap-
pearances through www.
fmg-fitnessmanage-
mentgroup.com.
DUMBBELL
HAMSTRING CURL
Courtneys tip:Pushing
your hips into the bench
will make you really feel
the burn on this exercise.
Concentrate on going up
and down slow.
SINGLE-LEG DUMBBELL HIP
THRUST
Courtneys tip:When you come
up, hold this exercise at the top for a
moment and squeeze to isolate the
glutes. If you want more of a chal-
lenge, I would suggest keeping your
leg fully extended and not bent.
No matter what youre trying to
accomplish fitness will bring you a
peace of mind, confidence, happiness
and an overall better outlook on life.
COMPLETE GUIDE
TO A Healthy
Barbecue
Have Your Cookout
and Eat It, Too!
BY IFBB FIGURE PRO ALLISON FRAHN
FitRx FEATURE
APPETIZERS
SPINACH, BEET,
AND FRUIT MEDLEY
INGREDIENTS
4 cups baby spinach
1 cup raspberries
1 medium apple, sliced
1 cup sliced beets
1 TB sunflower seeds
1 tsp. black pepper
1 TB lemon juice
Dressing: have olive oil and balsamic available to serve
as dressing (or use your own variety)
HOW TO PREPARE
1. Place spinach, raspberries, apple, beets, sunflower seeds,
black pepper, and lemon juice into a large serving bowl.
2. Toss gently (to avoid crushing raspberries and beets) but
thoroughly so all ingredients are mixed well.
3. If you make ahead of time, chill until ready to serve.
4. Serve with olive oil and balsamic vinegar (or use your
own favorite variety). Enjoy!
Note: Due to the personal preferences of your guests, the
nutritional data does not include the dressing.
NUTRITION DATA
Per serving (recipe serves 4): 85 calories, 2.5 grams protein,
14.5 grams carbohydrates (5 grams fiber), 2.0 grams fat
HEALTH BENEFITS
Three health benefits of beets: great source of vitamin C
(immunity), betaine (cardiovascular), reduction of high blood
pressure.
AVOCADO SHRIMP SALAD
INGREDIENTS
12 Jumbo shrimp, peeled and cleaned
MARINADE
1 TB olive oil
1/4 cup red wine vinegar
1 tsp. garlic powder
4 fresh basil leaves
SALAD
1 medium head romaine lettuce, cut into bite-sized pieces
1 medium ripe avocado, cut into bite-sized pieces
1/2 cup cherry tomatoes, halved
1 TB fresh parsley, finely chopped
DRESSING
1 TB olive oil
3 TB red wine vinegar
1/8 tsp. black pepper
Salt, to taste (optional)
The summer season is in full swing, so that
means more time spent outdoors and lots of
cookouts (or barbecues depending upon where
you are from). Typically, barbecue foods arent
the healthiest, with the usual suspects consisting
of cheeseburgers, hot dogs, salads loaded with
mayo, as well as ice cream, soda, beer, etc.
So why not do yourself and your guests a huge
favor and host a barbecue gathering with an array
of healthy yet delicious foods? You work so hard
year round to look good for those light summer
clothes, so lets keep it going! I have prepared a
healthy menu for you beginning with appetizers
all the way to dessert and, yes, I have even
included a cocktail!
Come on lets fire up the grill!
TIPS FOR GRILLING SAFELY
Propane and charcoal BBQ grills must only be
used outdoors.
Position the grill well away from siding, deck
railings and out from under eaves and
overhanging branches.
Place the grill a safe distance from lawn games,
play areas and foot traffic.
Keep children and pets away from the grill area.
Never leave your grill unattended.
TIPS TO REDUCE CARCINOGENS
Cooking meat at a high temperature causes
chemicals called HCAs (heterocyclic amines) and
PAHs (polycyclic aromatic hydrocarbons) to form.
These carcinogens can cause changes in the DNA
that can lead to cancer.
Choose leaner meats and trim the fat well
before grilling, because when fat and juices drip
from meat, flames flare up and create more
smoke, which leads to carcinogen formation. If
you do char your meat, trim it away before eating.
The American Institute for Cancer Research
says marinating meat for at least 30 minutes can
reduce the formation of HCAs (especially spices
from the mint family, such as rosemary, that are
rich in antioxidants).
Cooking meat for a long time also leads to
formation of carcinogens, because you are
exposing it for a longer time to smoke and flames.
Try fish, which cooks significantly quicker than
chicken or beef, or make skewered kebobs with
cubes of meat, which will take less time to be
done.
Veggies and fruit are all safe choices because
HCAs and PAHs form in muscle proteins. Bonus:
phytochemicals found in fruits and veggies may
actually reduce certain types of cancer.
Scrape down your grill when youre done
cooking to get rid of carcinogenic residue that
can build up.
FitRx FEATURE
HOW TO PREPARE
1. Put the shrimp into a large Ziploc bag and add the
marinade ingredients of olive oil, red wine vinegar, and garlic
powder, and fresh basil.
2. Place in the refrigerator for at least 2 hours (feel free to
marinade the night before, as the longer the shrimp
marinade the more flavorful they will be)
3. Once marinated, remove the shrimp from the Ziploc and
thread the shrimp onto skewers in order to grill.
4. Preheat the grill for a medium-low heat.
5. Place the shrimp skewers onto the grill and cook for
approximately 5 minutes each side, or until shrimp is fully
cooked and opaque in color.
6. While the shrimp is grilling, put the romaine lettuce,
avocado, cherry tomatoes, and parsley into a large mixing
bowl.
7. In a separate small mixing bowl for the dressing, mix the
olive oil, red wine vinegar, black pepper, and salt. Mix well.
8. Pour the dressing into the bowl with the salad
ingredients and toss well (be gentle enough to not squish the
avocado). Enjoy!
NUTRITION DATA
HEALTH BENEFITS
Avocados are a good source of fiber, potassium, and
vitamins C, K, folate and B6. Half an avocado has 160
calories, 15 grams of heart-healthy unsaturated fat, and only
2 grams saturated fat.
SPICY GAZPACHO
INGREDIENTS
1.5 lb. fresh tomatoes, cored and chopped
1/2 seedless cucumber, peeled and chopped
1 large red bell pepper, chopped
1/4 cup green onions, chopped
1 small jalapeno, seeded and chopped
1 TB red wine vinegar
1 TB lemon juice
3 TB olive oil
salt and freshly ground pepper, to taste
2 packets stevia (2g) (or your favorite sweetener)
HOW TO PREPARE
1. Combine all of the ingredients in a large bowl, mix well to
combine, and then refrigerate overnight.
2. Remove from fridge and scoop out approximately 1/4
cup of the mixture and set aside. This will be used for garnish
later.
3. Pour the remaining mixture into a blender or food
processor and puree until smooth.
4. Strain the soup into 4 small serving bowls and put 1 TB
of the reserved veggie mixture on top. Enjoy!
NUTRITION DATA
HEALTH BENEFITS
Capsaicin is the component in jalapenos and other spicy
peppers that burns your mouth and stings your eyes. The
capsaicin in peppers has been shown to slightly curb
appetite and can raise body temperature for a thermogenic
effect, thus burning more calories and fat.
Several studies found that capsaicin decreased fat cell
content and increased gene activity associated with fat
metabolism and cellular heat generation (thermogenesis). A
study from the Netherlands showed that weight-loss diets
supplemented with capsaicin or extra protein (taken
together or singly) promoted a sense of fullness and
increased energy expenditure compared to a control diet.
They found that replacing carbohydrate with protein during
caloric restriction had the greatest effect on preserving
energy expenditure and promoting fullness.
Reference:
Journal of Nutrition, published online February 13, 2013
MAIN ENTREES
SMOKY BBQ CHICKEN
BREAST
INGREDIENTS
4, 8-oz raw boneless, skinless chicken breast
MARINADE
2 TB olive oil
1/4 cup tomato paste, no salt added
1/4 cup apple cider vinegar
1 tsp. liquid smoke
3 packets stevia (3g), or your favorite sweetener
1/4 tsp. salt
2 tsp. red pepper flakes
1 TB onion powder
HOW TO PREPARE
1. Carefully cut small crosswise slits down the length of
each chicken breast (dont cut all the way through). This will
help the marinade penetrate the meat better and help the
chicken cook evenly.
2. Put all marinade ingredients into a large Ziploc bag.
3. Add the chicken breast, seal bag, and massage marinade
into chicken in order to thoroughly blend and coat.
4. Put in refrigerator for at least 6 hours (you could even
marinade overnight; the longer the marinade, the stronger
the flavor)
5. Preheat the grill to medium-high and add the chicken
breast, flipping once after approximately 8-10 minutes and
then cooking for an additional 5-10 minutes.
6. You can determine when the chicken is fully cooked
when it feels firm to the touch but not too hard. Also, the
outside of the chicken should be well browned on both sides.
Cooking time will primarily depend upon how hot the grill is
and the thickness of the chicken breasts. Enjoy!
AUGUST 2014 FI TNESSRX 77 www.fitnessrxwomen.com
Note: to be extra safe, you can use a meat thermometer; the
USDA recommended temperature is 165 F for chicken
breasts.
NUTRITION DATA Per serving (recipe serves 4): 265 calories,
53.0 grams protein, 3.5 grams carbohydrates (0 grams fiber),
4.0 grams fat
HEALTH BENEFITS
Protein, made out of amino acids, is in every living cell in
the body. Our bodies need protein from the foods we eat in
order to build and maintain bones, muscles and skin. Since
we have no way to store amino acids for later use (as we can
with fat and glucose), we must consume protein every day.
GRILLED STEAK AND
VEGETABLE KABOBS
INGREDIENTS
1.5 lb. raw flank steak, cut into 1-inch pieces
4 large white mushrooms, quartered
1 red onion, cut into approximate 1-inch chunks
1 green bell pepper, cut into approximate 1-inch chunks
1 red bell pepper, cut into approximate 1-inch chunks
8 cherry tomatoes
MARINADE
1/2 cup balsamic vinegar
2 TB olive oil
3 TB Italian seasoning blend (incl. rosemary, thyme, oregano,
sage)
2 tsp. garlic powder
2 tsp. paprika
1/2 tsp. salt (optional)
4 skewers
HOW TO PREPARE
1. Put all marinade ingredients into a Ziploc bag and mix
well.
2. Pour half of the marinade into a separate Ziploc bag in
order to marinate the meat and vegetables separately.
3. Put steak into one bag and the mushrooms, onion,
peppers, and tomatoes into the other bag.
4. Seal well and put in the refrigerator for at least 3 hours
(the longer you marinate, the more robust the flavor).
5. Remove vegetables and meat from the marinade. Divide
evenly into four servings and thread steak and vegetables
onto each of the 4 skewers, alternating meats and veggies.
6. Grill kabobs over medium-high heat (approximately 450
- 500 degrees F) for 4-5 minutes on each side, or to your
desired temperature. Enjoy!
NUTRITION DATA
Per serving (recipe serves 4): 320 calories, 38.0 grams
protein, 10.0 grams carbohydrates (1.5 grams fiber), 14.5
grams fat
HEALTH BENEFITS
Beef is a major source of iron and zinc (two crucial muscle-
building nutrients), along with vitamin B12, B3 (Niacin),
vitamin B6, selenium, amongst other vitamins and minerals.
Vitamin B12 is particularly important because it cannot be
found in ANY amount from plants. In addition, beef is the
number-one food source of creatine your bodys energy
supply for pumping iron with 2 grams for every 16 ounces.
SIDE DISHES
GRILLED ROSEMARY
POTATOES
INGREDIENTS
1 lb. small red potatoes, quartered (or approximately 1/2 inch
chunks)
1.5 TB olive oil
1/2 tsp. garlic powder
1 TB fresh rosemary, minced or very finely chopped
1/4 tsp. salt
black pepper, to taste
HOW TO PREPARE
1. Preheat the grill to medium-high heat.
2. Lay out a large piece of foil and spray with non-stick
cooking spray. Set aside.
3. Put the potatoes, olive oil, garlic powder, rosemary, salt
and pepper into a large mixing bowl and stir to thoroughly coat.
4. Pour the potatoes onto the foil and fold the corners
together to form a pocket and seal completely.
5. Set it on the grill and cook for approximately 20
minutes, checking periodically to ensure they dont burn.
6. Potatoes will be done when they are nice and golden
brown and cooked to your desired texture.
7. Once they are cooked, pour the potatoes onto a serving
plate. Enjoy!
NUTRITION DATA
HEALTH BENEFITS
Potatoes typically have a bad rap as they are usually fried
or loaded with butter or sour cream. However when
prepared without these unnecessary fats, potatoes are a low
calorie, nutrient dense carbohydrate. Your body needs
carbohydrates to function and supply a great deal of energy
for those intense workouts and lean muscle! Just be sure
that you choose healthy carbs in the optimal amounts for
your body and activity levels.
And the olive oil in this recipe has its benefits as well. A
Spanish study of people consuming the Mediterranean diet
found a reduced risk of insulin resistance in people
consuming more olive oil. Many recent studies found that
the Mediterranean diet is excellent for the prevention of
cardiovascular disease. This study showed that consuming
more olive oil in the diet prevents insulin resistance and
promotes metabolic health.
Reference:
Clinical Nutrition 30: 590592, 2011
FitRx FEATURE
SIMPLY GUILTLESS
BAKED BEANS
INGREDIENTS
16 oz. can red kidney beans
2 TB sugar-free ketchup
1 TB Molasses
1 TB sugar-free maple syrup
1 tsp. dijon mustard
1/2 tsp. onion powder
1 TB chopped green onions (garnish, optional)
HOW TO PREPARE (SO SIMPLE!)
1. Combine beans, ketchup, molasses, maple syrup, dijon
mustard and onion powder into a medium saucepan over
low-medium heat.
2. Cook for approximately 12 minutes, or until beans are
nice and hot.
3. Be sure to stir frequently to avoid burning. Enjoy!
NUTRITION DATA
protein, 17.5 grams carbohydrates (4 grams fiber),
0.0 grams fat
HEALTH BENEFITS
Kidney beans are a very good source of cholesterol-
lowering fiber both soluble and insoluble fiber. Soluble fiber
forms a gel-like substance in the digestive tract that binds
with bile (which contains cholesterol) and helps eliminate it
from body. Insoluble fiber not only helps to increase stool
bulk and prevent constipation, but also helps prevent
digestive disorders like irritable bowel syndrome and
diverticulosis.
DESSERTS
WAIST-FRIENDLY
WATERMELON SORBET
INGREDIENTS
1/2 large watermelon, cut into small chunks and frozen
1/2 cup water, more or less depending upon consistency
Optional: replace water with your favorite flavor fruit juice
(nutritionals below use water)
HOW TO PREPARE
1. Lay the watermelon chunks in a flat layer on a cookie
sheet (this prevents it from all sticking together and makes
it easy to separate when putting into food processor)
2. Add the frozen watermelon chunks to the food
processor or blender
3. Mix until smooth and sorbet texture (you might need to
stop it and scrape it down a few times).
4. Scoop evenly into 4 servings and enjoy!
NUTRITION DATA
protein, 40.0 grams carbohydrates (2.5 grams fiber), 0.0
grams fat
HEALTH BENEFITS
Watermelon contains lycopene (which has been linked to
reducing your risk of cancer and disease), which is usually
associated for being plentiful in tomatoes. However,
watermelon contains about one and a half times more
lycopene than fresh tomatoes! Watermelon is also anti-
inflammatory, full of other powerful antioxidants, and other
carotenoids that can help your skin look glowing and
beautiful.
In addition, watermelon contains a high amount of the
amino acid citrulline. The body uses citrulline to make
arginine, another amino acid, which helps cells to divide,
wounds to heal, and ammonia to be removed by the body,
according to ScienceDaily. Research has also shown that
arginine may help treat high blood pressure, unhealthy blood
sugar levels, as well as vascular disorders associated with
sickle-cell disease.
Other reported benefits of citrulline include:
Preventing muscle soreness
Increased energy
Controls essential metabolic procedures in the body
Reference:
ScienceDaily, August 15, 2007
BLUEBERRY YOGURT PARFAIT
INGREDIENTS
2 cups blueberries
1/2 tsp. lemon juice
2 cups nonfat, plain Greek yogurt
1 TB vanilla extract
1/2 cup vanilla protein powder
2 packets stevia (2g), or your favorite sweetener
HOW TO PREPARE
1. In a medium mixing bowl, combine blueberries and
lemon juice. Toss gently to coat. Set aside.
2. In a separate mixing bowl, combine yogurt, vanilla
extract, protein powder, and stevia. Mix thoroughly until
smooth and creamy.
3. Layer yogurt, then blueberries, and then another layer
of yogurt and top with blueberries into each of the 4 parfait
glasses (you can use plain glasses or bowls if you prefer).
Chill in the refrigerator for approximately 20 minutes to set.
Enjoy!
NUTRITION DATA
protein, 21.5 grams carbohydrates (2 grams fiber),
1.0 grams fat
HEALTH BENEFITS
Blueberries have one of the highest antioxidant capacities among all fruits, vegetables,
spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the
free radicals that can damage cellular structures as well as DNA. Most of the berrys antioxidant
power comes from Anthocyanin, the pigment responsible for the blue color of the berries.
In addition, oxidative stress is linked to muscle soreness. Eccentric exercise (lengthening
muscle contractions) causes muscle injury and oxidative stress that leads to delayed onset
muscle soreness (DOMS). Antioxidants help neutralize oxidative stress and might prevent DOMS.
Polyphenols are powerful antioxidants found in many foods, such as blueberries, that prevent
cell damage. A study from the New Zealand Institute for Plant and Food Research found that
consuming a blueberry smoothie before and after eccentric exercise reduced muscle soreness,
compared to a placebo (fake blueberries).
Reference:
Journal International Society Sports Nutrition, 9: 19, 2012
COCKTAIL
RED SANGRIA
INGREDIENTS
1 bottle dry red wine (such as merlot, cabernet or shiraz)
1/3 cup brandy
2 oranges, thinly sliced
1 lemon, thinly sliced
1/2 lb. strawberries, cored and halved
1/2 cup cherries, pitted and halved
2 packets stevia
1 can diet lemon-lime soda
HOW TO PREPARE
1. Pour wine and brandy into a large pitcher and add all remaining ingredients except for
the lime soda.
2. Stir well. Seal tightly and put in the refrigerator to chill overnight.
3. Add lemon-lime soda and pour over ice just before serving.
4. If youd like to serve right away, use chilled red wine and serve over lots of ice.
However, remember that the best sangrias are chilled around 24 hours in the
refrigerator allowing the flavors to really marinate into each other.
NUTRITION DATA
(nutritionals below include consuming the fruit along with the beverage)
Per serving (recipe serves 4): 275 calories, 0.5 grams protein, 23.0 grams
carbohydrates (2.5 grams fiber), 0.0 grams fat, 26.0 grams alcohol
HEALTH BENEFITS
This is by NO means a recommendation to consume alcohol in order to
promote health. However, alcohol antioxidants have been shown to
increase HDL good cholesterol by 20 percent if used moderately and in
the context of a healthy diet along with regular physical activity. Higher
HDL levels are linked to lower risks of heart disease. Red wine seems to
have even more heart-healthy benefits than other types of alcohol, as the
polyphenol called resveratrol might be a key ingredient that helps prevent
damage to blood vessels, reduces low-density lipoprotein (LDL)
cholesterol (the bad cholesterol) and prevents blood clots.
For more recipes from Allison, be sure to check out her weekly
Allis Slim Pickins column on www.fitnessrxwomen.com.
FitRx FEATURE
ASK THE EXPERTS
WHAT WOULD GUNNAR DO?
BY GUNNAR PETERSON
P
h
o
t
o
:

P
e
t
e
r

Z
.

J
o
n
e
s
IM TRYING TO GAIN
MORE SIZE IN MY UPPER
BODY, PARTICULARLY MY
SHOULDERS, AS THATS
THE AREA I SEEM TO BE
HAVING THE MOST
TROUBLE WITH. MY
ARMS ARE RESPONDING
MUCH BETTER. WHAT DO
YOU SUGGEST I DO TO
FOCUS MORE ON THE
SHOULDERS AND LESS
ON THE ARMS?
I love this question! Lets
look at a couple of other
factors first. Are you eating
enough? Are you drinking
enough water? Muscle is
more than 70 percent water
so make sure you are
hydrated so the muscle
groups you are working can
keep their full look. And
finally, are you sleeping
enough? A lot of people add
extra work in the gym but
never even consider their
recovery. Your body builds
and repairs itself when you
are resting. Bodybuilding is
a misnomer in terms of what
goes on in the gym. Thats
body destroying. Its when
you walk out, eat, rest, sleep
that the building starts. So,
get an extra hour of sleep
before you add an extra set
of lateral raises.
IVE READ THAT YOU
SHOULDNT EAT PAST 7:00
OR 8:00P.M., BUT I GET
REALLY HUNGRY AT NIGHT.
WHAT ARE YOUR THOUGHTS?
ARE THERE SNACKS THAT ARE
BETTER TO HAVE AT NIGHT
THAN OTHERS?
When I hear a trainer tell
someone not to eat past
7:00 or 8:00 pm I find it
annoying on a par with the
waiter who takes the dinner
order for the table of eight
without writing it down. 7:00
or 8:00 p.m. is arbitrary. It
doesnt work for people who
work a night shift, or two
jobs, or a baby nurse, or
overseas pilots, or rock
stars, or actors shooting
nights. How about trying not
to eat three to four hours
before bedtime? I like that
and it happens to work in
terms of keeping your weight
in check. As for snacks, I like
to limit my evening meals to
protein and green vegeta-
bles. I know that may sound
boring, but its less boring
than hearing that youre fat.
WHAT IS YOUR OPINION
ON A GLUTEN-FREE DIET FOR
HEALTH? IS CUTTING OUT
GLUTEN REALLY NECESSARY IF
YOU DONT HAVE AN ALLERGY
OR INTOLERANCE TO IT?
In my experience and from
what I have heard from high
level athletes who have elim-
inated gluten from their
diets, your physical perfor-
mance improves, you feel
less sluggish, you tire less
easily, and you are more
resistant to minor illnesses.
Sounds like a cure-all, huh?
Look, even if more than half
of that is a placebo effect,
wouldnt it be worth it?
Shoot for gluten free, cheat
from time to time, have a full
life, and trust that you are
doing the right thing.
I USED TO WORK OUT
REGULARLY, BUT IVE
LOST MY WAY IN THE
LAST YEAR AND A HALF
AND HAVE GAINED
ABOUT 30 POUNDS.
EVERY TIME I TRY TO
WORK OUT I GET VERY
TIRED VERY EASILY AND
FEEL DIZZY. DO YOU
HAVE ANY SUGGES-
TIONS TO HELP ME GET
BACK ON TRACK?
Give up gluten?! HAHAHA!
Seriously, try to not constant-
ly rate your energy level. After
a while its like talking about
your hair. Plan an easy work-
out and do it. For your next
workout (the next day or two
days later) plan a workout that
has similar intensity to the last
workout and add five minutes
of steady-state cardio at the
end of it. Progress like that for
a month and you will be sur-
prised at how you feel and how
the weight comes off. Dont
think about it, do it. You are
tired from carrying the extra
weight. The dizziness may be
as simple as a blood sugar
drop or an electrolyte imbal-
ance. If that persists, I would
ask the guy in the lab coat not
the guy in the sweatshirt.
WHAT ARE SOME
GOOD EXERCISES FOR
TONING AND SLIMMING
THE LEGS AND THIGHS?
I KNOW DIET IS AN
IMPORTANT FACTOR, BUT
IM ALSO WONDERING
WHAT I CAN DO IN MY
EXERCISE PROGRAM.
THANK YOU!
Toning and slimming to
use some timeless 60s ver-
nacular is a result of drop-
ping some weight/body fat
so that the muscle youve
worked for is closer to the
surface of your skin and
therefore visible for people
to see and say, Wow youre
so toned! How do you stay
so slim?! So, get your diet
under control while you add
a combination of squats,
lunge variations, explosive
jumps (hops to start!), and
cardio that puts you through
different movement pat-
terns there is so much
more than walking and run-
ning available to you since
toning and slimming came
into vogue! Vary it in terms
of duration, intensity and
how you sequence the
moves to keep your mind
engaged and your body
adapting.
CERTIFIED BY THE
NATIONAL STRENGTH AND
CONDITIONING ASSOCIATION
AND A GRADUATE OF DUKE
UNIVERSITY, GUNNAR HAS
MORE THAN 20 YEARS OF
EXPERIENCE IN THE FITNESS
INDUSTRY AND REGULARLY
OFFERS HIS EXPERT ADVICE IN
NUMEROUS PUBLICATIONS AND
IN TELEVISION APPEARANCES.
FOR MORE INFORMATION, VISIT
WWW.GUNNARPETERSON.COM.
GUNNAR PETERSON IS A BEVERLY
HILLS-BASED PERSONAL TRAINER WHOSE
CLIENTS INCLUDE CELEBRITIES, PROFES-
SIONAL ATHLETES, AND EVERYDAY PEOPLE.
After decades of working with some of the most famous people on the planet, Gunnar
has mastered the art of the QUICK MAKEOVER, offering 14 to Lean as your rst-hand
step into his Beverly Hills based private studio.
EASY-TO-FOLLOW, RAPID RESULTS, to get you where you want to be quick!
14toLean.com
This program is for people who dont know where to start, have hit
that plateau, or have a specific deadline for an event; whether its a
PHOTO SHOOT, MOVIE SCENE, TRAINING CAMP, WEDDING, SCHOOL
REUNION...whatever!
Gunnar Peterson, A-List Celebrity Trainer
GunnarPeterson.com
ASK THE EXPERTS
BIKINI CHAMPION Q&A
BY ASHLEY KALTWASSER
d
d
NG RID OF HELP GETTIN
IPS. I AM FAT ON MY HI
ERYWHERE GWEIGHT EVE
E, IT SEEMS. XCEPT HERE
DO? AT SHOULD I
enetics decide Ultimately, our ge
stributed. where our fat is dis
ce if we could Wouldnt it be nic
where to go? We just tell our fat w
rn areas. all have stubbor
ust takes a lit- Sometimes it ju
shed fat from tle longer to
. Be patient. I these areas
yself for exam- will take m
rst place that I ple. The fir
an out is my lea
midsection. The m
ast to lean out la
my booty. It is is
common for very c
s to hold fat females
e hips, especial- around the
with pear- ly for those w
ypes. You hips shaped body ty
ner with time may become lean
s. and overall fat loss
ver, a few things There are, howev
y incorporating you can do to help. Try
the hip adductors into your cardio and the hip adductors into y
training regimen. These muscle groups can
often times get neglected. While this may not shed all the
fat where you want it, it will make your hips more toned
and shapely.
AN YOU OFFER SOME TIPS FOR A
WEEKLY CHEAT MEAL? WHAT ARE SOME
GUIDELINES TO FOLLOW WHEN PLANNING
A TREAT? ARE THERE BETTER CHEAT MEALS
YOU SHOULD CHOOSE OVER OTHERS?
Always make your cheat meal the LAST meal of the day.
Why? Because sometimes our cheat meal becomes our
cheat day. I would also suggest drinking a few glasses of
water before your cheat meal to prevent overeating. When
choosing a cheat meal, make sure that it is something that
still offers nutritional benefits. For example, having a box of
cookies or a quart of ice cream probably isnt the best idea.
It is easy to go overboard with your cheat so be careful.
You wouldnt want your whole weeks worth of diet and
exercise to go to waste because you binged. Some of these
restaurants serve giant portion sizes. If youre full, stop
eating. Dont force feed yourself just because you feel like
you can because its your cheat meal. Always remember
portion control. You may want to consider something that
you havent been eating in your diet to shock your body. For
example, if youve been on a low-carb diet, maybe try treat-
ing yourself to a high-carb meal such as pasta, pizza, etc.
An example of one of my favorite cheat meals is a whole-
wheat steak wrap with sweet potato fries.
HAT ARE THE BEST EXERCISES FOR THE
GLUTE/HAM TIE-IN?
In my opinion, the best exercises for the glute and ham-
string tie-in are hamstring glute bridges and straight-leg
deadlifts. Make sure to always push through the heels and
squeeze your muscles. Feel the burn!
GLUTE HAMSTRING BRIDGES:
3 x 15 reps with a heavy-weighted barbell
STRAIGHT-LEG DEADLIFTS:
3 x 12 reps with a 100-pound barbell (weight will vary
depending on strength)
FTHERE WAS A DAY WHERE YOU WERE REAL-
LY BUSY BUT ONLY HAD 20 MINUTES OR SO TO
FIT A WORKOUT IN, WHAT WOULD YOU DO?
I would try to incorporate plyometrics with some HIIT
cardio. For example:
STRETCH FIRST! (very important)
2-minute jog warmup
15 squat thrusts
Stationary bike sprint for 2 minutes
15 squat thrusts
Repeat till you hit 10 minutes
5-minute cooldown
O YOU THINK THAT EVERYONE SHOULD
TAKE A FEW WEEKS OFF FROM TRAINING A COU-
PLE OF TIMES A YEAR AND EAT MORE? IF SO,
WHAT ARE THE BENEFITS?
YES! Absolutely. This is exactly what I do a few times
each year after a string of a couple shows in a row. I usually
take off about one or two weeks. I train very hard and it
can be very exhausting. I think breaks are not only benefi-
cial for the body to recover and heal, but it is mentally
refreshing as well. When I do go back to the gym, I am
more motivated than ever to start lifting! I like to slowly
transition into off season by gradually adding in calories. I
will add an extra serving of carbohydrates each day for the
first week. Next week I might add an extra serving of fats in
addition to the extra carbs, and so on.
d
NEED NEE
EXTRA F XTRA
LOSING OSIN
ELSE EX ELSE EX
WH WHA
IFBB BIKINI PRO ASHLEY KALTWASSER IS THE 2013 BIKINI OLYMPIA
CHAMPION. ASHLEY BELIEVES THAT SERIOUS FITNESS DOESNT HAVE TO BE
BORING. BE SURE TO CHECK OUT ASHLEYS KEEP IT FRESH COLUMN ON
FITNESSRXWOMEN.COM, WHERE SHE SHARES WAYS TO KEEP YOUR TRAINING
AND NUTRITION FUN AND FLAVORFUL. FOLLOW ASHLEY ON TWITTER @
ASHLEYKFIT AND FACEBOOK. FOR SPONSORSHIP, APPEARANCES, ETC,
CONTACT FITNESS MANAGEMENT GROUP.
Have a question for Ashley? E-mail it to
editor@fitnessrxwomen.com.
ASK THE EXPERTS
FITNESS EXPERT Q&A
BY JAMIE EASON MIDDLETON
Q:
A:
A:
Q:
A:
If youve been eating right, exercising regularly and get-
ting enough sleep, it might be time to see your doctor. A
doctor can screen you for things like pre-diabetes, thyroid
issues, polycystic ovarian syndrome (PCOS) and iron defi-
ciencies, all of which show symptoms of fatigue. I doubt
that you are pre-diabetic since you eat well and exercise,
but if you are experiencing weight gain, frequent urination,
fatigue or blurred vision, its certainly worth looking into.
Thyroid issues will also show signs of weight gain, along
with fatigue and possible changes in your skin and hair. If
PCOS is a possibility, you may experience weight gain,
fatigue, possible acne and irregular periods. For an iron
deficiency, you might experience fatigue, headaches and
maybe even dizzy spells. The good news is a doctor can
help you get to the bottom of the underlying cause of your
fatigue and help you get back on track.
MY MOTHER STARTED THE MASTER CLEANSE,
WHICH SHE HAS USED IN THE PAST TO DROP SOME
WEIGHT. COULD YOU PLEASE TELL ME IF THIS IS
HEALTHY?
The Master Cleanse was made popular by many celebri-
ties. Its a mixture of lemon juice, maple syrup and cayenne
pepper. A health practitioner by the name of Stanley
Burroughs developed the cleanse in the 40s to treat ulcers
and other medical conditions. Claims have been made that
it helps clear toxins and increase energy. The recommended
time to stay on the diet is three to 10 days. While the
cleanse may help flush your system and rid the body of tox-
ins (due to the frequent urination), I would not recommend
that anyone do the cleanse for longer than three or four
days, because anything longer would begin to affect your
metabolism, drastically slowing it down. Longer than three
or four days also puts someone at risk of losing muscle
mass, since there isnt food for fuel and protein in particular
for muscles. If you decide to try the cleanse for more than a
day or two, take care when you begin to eat again because a
slower metabolism increases the likelihood of storing fat.
My recommendation skip the cleanse altogether and con-
tinue to eat clean and exercise more.
IM A LITTLE EMBARRASSED ABOUT WRITING TO A WOMENS
MAGAZINE, BUT I JUST CANT SEEM TO CONVINCE MY GIRL-
FRIEND TO LIFT WEIGHTS AND I THOUGHT YOU MIGHT BE ABLE
TO HELP. NO MATTER WHAT I TELL HER, SHE JUST THINKS THAT
SHES GOING TO BULK UP. ANY ADVICE?
Bulking up from weight training is a common misconcep-
tion. It takes serious lifting for years on end and consuming
large amounts of calories to achieve bodybuilder status.
Most people looking to shape up (especially women), will
begin to restrict calories and engage in countless hours of
cardio. This approach can result in weight loss, but without
resistance training youll likely end up a smaller version of
your same shape. The goal is to lift and tone, not just shrink.
Perhaps try explaining to your girlfriend that while we burn
calories during exercise, we burn the bulk of our calories
simply standing still. This is referred to as our resting meta-
bolic rate. The more muscle we gain, the higher our resting
metabolic rate, and the more calories we burn on a daily
basis. So, not only does lifting weight increase muscle mass
to help us burn more calories, but as your muscle increases
and your body fat decreases, youll achieve a smaller, tighter,
more toned physique.
IVE REALLY BEEN STRUGGLING WITH ENERGY
LATELY. I EAT REALLY WELL AND GET PLENTY OF
EXERCISE BUT I FIND MYSELF SO SLUGGISH
THROUGHOUT THE DAY. NO MATTER THE AMOUNT
OF COFFEE I DRINK OR EVEN IF IM ABLE TO GET
SEVEN TO EIGHT HOURS OF SLEEP, I STILL FEEL
TIRED. ANY IDEAS OR SUGGESTIONS AS TO WHY
AND WHAT I CAN DO ABOUT IT?
JAMIE EASON MIDDLETON IS A FORMER NFL CHEERLEADER AND
A FIGURE COMPETITOR. JAMIE HOLDS A BACHELORS DEGREE IN
COMMUNICATION AND HAS APPEARED IN HUNDREDS OF MAGAZINES
BOTH AS A MODEL AND A CONTRIBUTING WRITER. AS CREATOR OF
THE POPULAR LIVEFIT TRAINER, JAMIE HAS HELPED HUNDREDS OF
THOUSANDS OF PEOPLE REACH THEIR FITNESS GOALS.
Have a question for Jamie? E-mail it to
editor@fitnessrxwomen.com.
AUGUST2014 FI TNESSRX 85 www.fitnessrxwomen.com
ASK THE EXPERTS THE FIT LIFE
BY IFBB OLYMPIA FIGURE CHAMPION NICOLE WILKINS
NON-SCALE
SIGNS OF PROGRESS
Losing
weight and
getting in
shape is a
very exciting
and motivating
process. But
it isnt always
easy. For many who
try to shed pounds,
the encouragement from that
initial weight loss is brought to a
screeching halt when the scale
stops moving especially if you
feel you are doing everything
right. It can leave you frustrated,
disappointed and confused. But
instead of viewing this as a setback,
look for other ways to measure
your progress besides the scale.
After all, good health isnt always
measured in pounds.
Losing weight usually involves a
relatively simple calorie equation:
burn off more calories with daily
activity than you consume through
food. So what happens when
these numbers indicate progress,
but the scale doesnt? Before the
aggravation sets in, consider why
this might be the case.
If youve been hitting the
gym on a regular basis (along
with tracking your calories) and
participating in both cardiovascular
and strengthening exercises,
chances are good that you have
shed SOME body fat. But the scale
might not indicate this for a very
good reason you have also been
building lean muscle. Since muscle
is dense (a small volume of muscle
weighs more than the same volume
of fat), the scale might not reflect
your hard work.
So dont give up! If you throw in
the towel now, you will never know
what you could have been capable
of. Remember, living healthier is a
long-term process one you will
have to continue working on for the
rest of your life!
In the meantime, keep these
other non-scale signs of progress
in mind:
NEW WEBSITE
I recently re-launched my website. I am so excited to
share the new format with everyone. It has been a few years
since I have updated the site and because so much has
happened in that time period, I thought it would be best to
start fresh with a whole new approach.
I get so many questions and emails each day asking about
my workouts, nutrition advice, how to perform certain exer-
cises, how to stay motivated and more. I do my best to
address as many as I can on Facebook or in other ways, but
unfortunately I simply dont have time to answer them all.
But now I can do more with my new website and give you an
up-close look at my health and fitness journey.
Each week, Ill be updating the site with exclusive content
for those who want a more in-depth approach to exercise
and nutrition everything else that goes along with living a
healthy lifestyle. I hope you will come along for the ride!
Nicole Wilkins is three-time Figure International and three-time
Figure Olympia champion, as well as a Met-Rx sponsored athlete
and certified personal trainer. For more with Nicole, check out The
Fit Life series on www.fitnessrxwomen.com. You can also follow
Nicole on Facebook, and on Twitter: @NicoleMWilkins.
30-minute HIIT WORKOUT
Here is a high-intensity interval workout for you to try
on the treadmill! You can adjust the speeds as necessary.
1. Try on a pair of pants or a shirt that was a little snug before beginning this new program. Do they fit better?
This is a sure sign that your body is changing shape and making changes!
2. Use other numerical signs of progress aside from your weight. At the start of the program, take measurements
of the widest part of your waist, arms, butt and thighs. Even if you are not losing pounds, you very well may be losing inches all
over your body as your figure slims down and gets more defined. Some other numerical indicators to consider include improved
blood pressure or cholesterol, heart rate and body fat percentage.
3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out
for longer intervals of time, but everyday chores will also become easier. Whether its cutting the grass or just walking up the
stairs, these activities will come with a lot less effort and exertion than they did before. Think of all the daily activities you could
use more energy for grocery shopping, house cleaning, playing with your kids, and more. Pretty soon youll be training for your
first 5K!
4. Be conscious of how you feel emotionally. Youve been working hard to reach your goals. Hopefully, the hard work will
come with a boost in self-esteem, confidence and happiness. Be aware of your self-talk and keep positive to stay motivated.
3 mph: 1 minute
6 mph: 1 minute
9 mph: 1 minute
Repeat 10 times
IN THIS SECTION
88
FAT ATTACK
90
SUPPLEMENT EDGE
92
WOMEN'S HEALTH
94
TONE & SCULPT
96
FIT TRENDS
98
BODY PARTICULARS
100
CARDIO BURN
102
ULTIMATE IN NUTRITION
106
FLAT ABS
IN THIS SECTION
Cool
DOWN
THE BEST IN TRAINING, HEALTH
NUTRITION AND SUPPLEMENTATION INFORMATION
FitRx
FitRxCoolDOWN
FAT ATTACK
BY MARIE SPANO MS, RD, CSCS, CSSD
EFFECTIVENESS
Does Volumetrics actually work in practice? Initially, the
Penn State group conducted short-term studies testing how
food volume affects fullness and calorie intake at the next
meal. In one study, women were given high-volume chicken
rice soup, chicken rice casserole or chicken rice casserole
with a glass of water as an appetizer before their lunch.
Eating the pre-lunch soup, as opposed to the pre-lunch
casserole, led to greater feelings of fullness and 26 percent
fewer calories consumed at lunch. And though eating the
higher volume soup led to enhanced satiety, drinking water
on the side of the casserole did not. This study found a high-
volume pre-meal appetizer enhanced feelings of fullness,
which decreased calorie intake at mealtime. However, the
effects were short-lived because there was no difference in
calorie intake between the groups at dinnertime.
In addition to adding water, incorporating air into food also
increases food volume and satiety. Dr. Rolls' team gave
participants one of three whipped shakes that contained the
same amount of calories but varied in volume (300, 450 or
600 ml) due to different amounts of air whipped in each, 30
minutes before lunch. The two shakes that were higher in
volume led to greater feelings of fullness and decreased
hunger compared to the smaller volume shake. Also, the
group who drank the 600-mililiter shake ate 12 percent fewer
calories at lunchtime than the group who drank the
300-mililiter shake, which suggests whipping additional air
into foods can also help dieters feel full.
In their latest study, the Penn State team compared how
three different diets affected diet quality and weight loss
over a three-month period. Forty-four overweight or obese
women were placed on one of three diets: 1. A Volumetrics
approach focused on low-calorie density foods (calorie
density is calculated by dividing the calories per serving by
the food weight in grams per serving) 2. A lower calorie, low-
fat diet or 3. A Volumetrics approach focused on low-energy
density foods combined with a low-calorie, low-fat diet.
For the Volumetrics approach, participants were
instructed to consume at least 10 foods providing one
calorie per gram or less with an emphasis placed on fruits
and vegetables. Drinks didnt count toward this goal since
they are generally less filling than solid food. Study subjects
were also told to eat no more than two foods providing three
or more calories per gram (cookies, chips and crackers fit
into this category) but they could eat as many foods as they
Forget intermittent
fasting, juice cleanses and
other forms of dietary
deprivation. Why go hungry
when you can eat your way
to weight loss on the
Volumetrics diet? This
dietary approach is based
on one simple principle:
consuming lower calorie,
high-volume foods will keep
you full on fewer calories so
you lose weight.
THE PREMISE
Penn State University professor Barbara
Rolls, Ph.D., who studies how the volume of
food consumed affects a persons appetite,
developed the Volumetrics diet. Over the past
several years, Rolls and her team realized that
people tend to eat the same amount of food, as
measured by weight, each day regardless of
calories. And, they also discovered that food volume, which can be increased by adding water or
air, affects how full a person feels and therefore how many calories he or she consumes at the
next meal.
Lets say you get full on 200 grams of food at lunch. You could eat a small baked potato with
less than one-half a cup of cottage cheese on top for about 200 calories, or rip through 200
grams (7 ounces) and 1,050 calories worth of potato chips. If you choose foods that are low in
calorie density, they contain fewer calories per volume (or weight) of food. So if you choose the
baked potato with cottage cheese, as opposed to high-calorie density foods like the potato chips,
youll eat fewer calories and lose weight. Or at least, thats the premise of the Volumetrics
The
VOLUMETRICS
DIET
Eat MORE,
Weigh LESS!
wanted that were one to three calories per gram.
Participants were also given a list of foods, recipes for meals
with lower calorie density, and sample menus while being
instructed on recommended serving sizes and encouraged to
eat appropriate serving sizes. Plus they had to keep track of
their food intake and turn it in to graduate assistants each
week.
The low-calorie, low-fat diet participants were instructed
to eat between 1,200 and 1,500 calories per day with 30
percent or fewer of calories from fat. They were educated on
this approach and appropriate serving sizes, given a book
that provided foods, serving sizes, calories and fat grams,
and they also had to turn in their food records to graduate
assistants each week.
The Volumetric, low-calorie, low-fat approach combined
both of the above approaches, and it clearly seemed like it
would result in the most weight loss. And, though all groups
lost weight, the Volumetrics, low-calorie, low-fat group
actually lost the least amount of weight. The Volumetrics diet
(low-calorie density) was the winner participants lost an
average of 20.5 pounds 7.0 pounds while the low-calorie,
low-fat group lost 16.9 pounds 10.1 pounds and the
Volumetrics, low-calorie, low-fat group lost 12.5 pounds
6.5 pounds. Though theres no way to tell for sure why the
Volumetrics, low-calorie, low-fat diet didnt produce the
most weight loss, the research team suggested that
focusing on multiple goals in this case calorie density,
calories and fat may have made it harder to adhere to all
of the recommendations. Also keep in mind that body fat
wasnt measured, so its unclear how much of the weight
lost was from fat or lean muscle in each group.
POSITIVES AND NEGATIVES
Volumetrics provides a sensible approach to encouraging
people to choose healthier foods that have been
recommended by nutrition experts for years. Foods that fall
into the low-calorie density category include vegetables,
fruits, lean meats, poultry, fish, low-fat dairy (because low-
fat dairy means fewer calories), legumes and whole grains. In
addition, Volumetrics makes dieting relatively easy because
you have just one factor to focus on calorie density, which
can be calculated as long as you know the calories and food
weight in grams per serving. Food weight should be listed on
the food label next to the serving size, though youll have to
use a food scale to weigh foods without labels as well as
prepared recipes.
Volumetrics seems relatively easy, but theres one major
gaping hole to the Volumetrics theory that the authors
actually acknowledge in the discussion section of one of
their published research papers: food volume is just one of
many factors affecting satiety.
The volume of food impacts stretch receptors in the
stomach, which send a signal to the brain triggering feelings
of fullness and a cue to stop eating. However, this feeling of
fullness is short lasting and disappears as soon as the food is
completely digested. So, choosing low-calorie density foods
(the Volumetrics approach) will help you reduce your food
intake at mealtime but youll need to continually eat high-
volume foods throughout the day to remain full. Or, you
could take into account how the nutrition makeup of the
food impacts satiety hormones.
To promote longer lasting satiety, choose foods that
prolong digestion including low-glycemic index (GI) foods,
which take longer to digest, yet arent always Volumetrics
friendly. Nuts are a great example. They have a low GI, which
means they barely increase blood sugar levels, yet they are
high in calories per volume of food. But, incorporating nuts
will do more than just add taste and a ton of vitamins,
minerals and fiber to your diet. Studies show nut eaters tend
to weigh less than those who dont eat nuts. How can you
add low GI foods to the Volumetrics diet? Make sure the two
high GI foods you are allowed to eat each day are low on the
glycemic index.
In addition to including low GI foods, protein plays a very
important role in weight loss. While the volume of food you
eat may affect how you feel during that one meal, protein will
keep you full for hours after you finish eating. But, you have
to consume enough studies show that protein impacts
fullness in a dose-dependent manner. The more protein you
eat at meal, the longer you will feel full. Plus, protein is
essential to keeping muscle on your body while losing fat
when you cut calories. So, while examining foods that are low
in calorie density, choose what protein you will eat first
before loading up on other high-volume foods, and be sure to
eat at least 25 to 30 grams of protein at breakfast, lunch and
dinner.
MAKING IT WORK
If eating your way to weight loss sounds appealing, the
Volumetrics diet may be right for you. It is a sensible
approach to weight loss that doesnt lead to feelings of
dietary deprivation. However, you can make this approach
work even better by starting every meal with a low-calorie
density protein and incorporating low GI foods when
possible.
FAT ATTACK
Boutelle KN1, Kirschenbaum DS, Baker RC, Mitchell ME. How can obese weight controllers minimize weight gain during
the high risk holiday season? By self-monitoring very consistently. Health Psychol 1999;18(4):364-8.
Shai I1, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, Fraser D, Bolotin A, Vardi H, Tangi-
Rozental O, Zuk-Ramot R, Sarusi B, Brickner D, Schwartz Z, Sheiner E, Marko R, Katorza E, Thiery J, Fiedler GM, Blher M,
Stumvoll M, Stampfer MJ; Dietary Intervention Randomized Controlled Trial (DIRECT) Group. Weight loss with a low-carbo-
hydrate, Mediterranean, or low-fat diet. N Engl J Med 2008;359(3):229-41.
Rolls BJ1, Castellanos VH, Halford JC, Kilara A, Panyam D, Pelkman CL, Smith GP, Thorwart ML. Volume of food con-
sumed affects satiety in men. Am J Clin Nutr 1998;67(6):1170-7.
Rolls BJ, Bell EA, Waugh BA. Increasing the volume of a food by incorporating air affects satiety in men. Am J Clin Nutr
2000;72(2):361-8.
Rolls BJ, Bell EA, Thorwart ML. Water incorporated into a food but not served with a food decreases energy intake in
lean women. Am J Clin Nutr 1999;70(4):448-55.
Bell EA1, Castellanos VH, Pelkman CL, Thorwart ML, Rolls BJ. Energy density of foods affects energy intake in normal-
weight women. Am J Clin Nutr 1998;67(3):412-20.
Peter J. Wilde, Ph.D. Eating for Life: Designing Foods for Appetite Control. J Diabetes Sci Technol 2009;3(2): 366370.
Bornet FR, Jardy-Gennetier AE, Jacquet N, Stowell J. Glycaemic response to foods: impact on satiety and long-term
weight regulation. Appetite. 2007;49(3):535553.
Veldhorst M1, Smeets A, Soenen S, Hochstenbach-Waelen A, Hursel R, Diepvens K, Lejeune M, Luscombe-Marsh N,
Westerterp-Plantenga M. Protein-induced satiety: effects and mechanisms of different proteins. Physiol Behav
2008;94(2):300-7.
Mattes RD. The energetics of nut consumption. Asia Pac J Clin Nutr 2008;17 Suppl 1:337-9.
Weigle DS, Breen PA, Matthys CC et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric
intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr
2005;82(1):41-48.
REFERENCES
Volumetrics provides a sensible
approach to encouraging people
to choose healthier foods that
have been recommended by
nutrition experts for years.
FitRxCoolDOWN
SUPPLEMENT EDGE
BY VICTOR R. PRISK, M.D.
The human body is in a constant balancing act.
External stressors are applied to the body, to which the body
has to constantly adapt. Exercise is one such stressor. This is
a breaking-down and building-up process. The goal of high-
intensity training is to invoke as much need for adaptation as
possible without totally destroying the muscle in other
words, NO PAIN, NO GAIN.
In this balancing act, there is a just right or Goldilocks
zone for upsetting the system. Too little stress and the body
wont realize that it needs to adapt to its environment. Too
much stress and you break down to the point of injury. When
it comes to training, the goal is to learn how your body
responds by taking two steps forward and one step back.
This way, you are pushing the limits, but allowing for
recovery. If you dont allow for adequate recovery, you can
end up in a nonfunctional, overreaching or overtraining
syndrome both of which can take weeks to months to
recover from.
KEEPING OUR BODIES IN BALANCE
One of the physiologic mechanisms that stimulates
adaptations to our environment is redox biology.
1
Redox
stands for reduction-oxidation. This is the transfer of
electrons between molecules. Unstable reactive oxygen
molecules or free radicals have an unpaired electron that
promotes oxidation reactions with other molecules such as
fats, proteins, cholesterol and DNA. These reactions can
cause tissue damage. However, these reactions are also
critical to our survival. For instance, our immune cells
produce free radicals to destroy intruders like bacteria.
Our bodies also have an elaborate system of antioxidants
that keep these reactions in check so they dont cause more
harm than good. The antioxidants in our bodies include many
different enzymes and micronutrients that scavenge and
destroy free radicals mostly through reduction reactions.
Intense exercise is known to cause remarkable increases in
free radicals that can potentially damage tissues. If you are
deficient in dietary and systemic antioxidants like vitamin C,
vitamin E, ubiquinone, uric acid, glutathione, carotenoids and
polyphenols like resveratrol, you may be at greater risk for
free radical damage of your muscle tissue. Furthermore, the
accumulation of free radicals in contracting muscle can lead
to inhibition of force production and early fatigue.
2
However,
low and physiological levels of free radicals are required for
normal force production in muscle.
2
Maybe we shouldnt just take tons of antioxidants and
block all of the free radical damage that we can. We must
remember that our bodies are in a constant state of balance.
Our system can only make adaptations when it sees a shift in
that balance. The production of free radicals under the stress
of intense exercise informs your muscle cells that it is time to
adapt and grow in order to avoid damage from future stress.
The free radicals do this through activation of genes and
enzymes that lead to improvements in lean muscle.
1
Although
much of the research on the oxidative stress of exercise is
done in models of aerobic endurance exercise, some have
looked at its role in muscle-building anaerobic exercise.
ANTIOXIDANTS BLOCK SOME BENEFITS
OF EXERCISE
One of the ways in which lean muscle is improved is
through the actions of insulin-like growth factor 1 (IGF-1).
Antioxidant
supplementation
blocks some of the
beneficial metabolic
effects of exercise.
ARE ANTIOXIDANTS
TOO RADICAL?
SUPPLEMENT EDGE
Exercising muscle produces IGF-1, which stimulates further
growth of lean muscle. Laboratory research has
demonstrated that the production of free radicals is critical
to the function of IGF-1 in lean muscle growth.
3
When
antioxidants are applied to muscle cells in the laboratory,
IGF-1s function is obliterated.
Even though high-intensity exercise can produce an
abundance of free radicals, evidence is overwhelmingly in
support of its health benefits.
4
For instance, it is well known
that exercise improves sensitivity to insulin. Insulin is
essential for improving lean muscle. Exercise appears to
increase insulin sensitivity through mechanisms that are
dependent on the formation of free radicals.
4
Furthermore,
the increase in insulin sensitivity following physical exercise
is almost completely abrogated by daily ingestion of
supraphysiologic doses of the commonly used antioxidants
vitamin C and vitamin E.
4
Thus, antioxidant supplementation
blocks some of the beneficial metabolic effects of exercise.
Research also shows that your muscle cells need to
experience free radical oxidative stress in order to increase
their natural ability to resist oxidative stress.
1
In other
words, exposure to free radicals automatically toughens the
cells up to resist free radicals. The same goes in reverse if
you dont stress the cells, they lose the ability to resist
stress. Sound familiar? If you dont use it, you lose it! A
balance between free radical production and antioxidant
defense mechanisms appears to represent a critical
component of many adaptive responses in skeletal muscle,
as well as hypertrophy and atrophy. It looks like if the
production of free radicals is ideal (i.e., a little higher than
basal levels), the adaptive response is hypertrophy; but if the
levels of free radicals are increased manyfold above basal
levels and antioxidant-defensive capability, there is an
atrophic response.
1
MORE ISNT ALWAYS BETTER
Interestingly, the Goldilocks level of
antioxidants may already be proven in human
trials. There are a few studies that compared
vitamin A, C and E supplementation during high-
intensity exercise in trained individuals.
5
There
were mixed results in these studies, with some
showing improvement in performance and
others with detriment. Interestingly, it was the
lower dosed studies that actually showed
improvement, whereas higher dosages of the
vitamins led to no effect or detriment to training.
Another study that I have presented in previous
articles showed that the combination of the
antioxidants at high doses actually
acted as pro-oxidants in a model of eccentric
(negatives)
arm curls.
6
Is moderation the key to antioxidant
success?
The problem with all of the research on
antioxidants is the variability of the variables in
the studies.
5
There is little consensus on dosing,
timing and which antioxidant is best. Studies
often fail to account for the amount of
antioxidants found in the subjects diets. Some
may eat more fruits and veggies and have
greater antioxidant levels to begin with. One
thing I believe to be true is that if you dont eat
your fruits and veggies, you may be at risk of
being vitamin deficient, and thus antioxidant deficient. I
think that if the studies compared vitamin levels before and
after supplementation, one might see that those who were
deficient see improvement whereas those who are not may
not respond, or have detriment to antioxidant
supplementation. There is a fine balance when it comes to
any supplementation. More isnt always better.
Dr. Victor Prisk is a board certified orthopaedic surgeon
and IFBB professional bodybuilder in Pittsburgh, PA. Dr.
Prisk is an active member of the GNC Medical Advisory
Board and creator of the G.A.I.N. Plan. He is an NCAA All-
American gymnast, champion swing dancer and NPC
Welterweight National Champion.

REFERENCES
1. Gomes EC, et al. Oxidants, antioxidants, and the beneficial roles of exercise-induced production of reactive species.
Oxid Med Cell Longev 2012;2012:756132.
2. Powers SK, Jackson MJ. Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force
production. Physiol Rev 2008;Oct;88(4):1243-76
3. Handayaningsih AE, et al. Reactive oxygen species play an essential role in IGF-1 signaling and IGF-1-induced myocyte
hypertrophy in C2C12 myocytes. Endocrinology 2011;Mar;152(3):912-21
4. Ristow M, et al. Antioxidants prevent health-promoting effects of physical exercise in humans. Proc Natl Acad Sci
USA;2009 May 26;106(21):8665-70.
5. Draeger CL, et al. Controversies of antioxidant vitamins supplementation in exercise: ergogenic or ergolytic effects in
humans? J Int Soc Sports Nutr;2014 Feb 19;11(1):4.
6. Childs A, et al. Supplementation with vitamin C and N-acetyl-cysteine increases oxidative stress in humans after an
acute muscle injury induced by eccentric exercise. Free Radic Biol Med 2001;Sep 15;31(6):745-53.
There is a fine balance when it
comes to any supplementation.
More isnt always better.
We are led to believe that freckles are adorable in
children, but freckles are really the first sign of sun
damage. In adults, they are considered age spots but they
really have nothing to do with age only the amount of time
the skin has been exposed to sun. Its a fact that sunlight is a
major culprit of wrinkles, dryness and age spots with more
than 90 percent of skin aging effects being caused solely by
the sun. Skin health is a representation of our inner health.
Spending all those hours in the gym isnt going to pay off if
you dont have gorgeous, glowing, even-toned skin to cover
those toned muscles.
One in five Americans will develop skin cancer during their
lifetime. The evidence is overwhelming that sun exposure
increases the risk of developing skin cancer. While basal cell
cancer is most prevalent and has a higher chance of
disfiguring you rather than shortening your life, melanoma
may be deadly. If you have a new or changing mole, a
pimple that wont go away after a month or two, or
something on your body that looks unlike any other spot, go
see a board-certified dermatologist immediately. Early
detection and treatment is the key to a cure.
ALL SUNSCREENS ARE NOT

CREATED EQUAL
Lets first take a look at the two most common types of
ultraviolet (UV) rays UVA and UVB. While both rays can
harm the skin and lead to skin cancers, UVB rays are the
burning rays effectively blocked by glass. UVA rays are
deeper penetrating aging rays that can pass through glass
and lead to collagen damage, wrinkles and sagging.
Sun Protection Factor (SPF) indicates how long it will take
for the UVB rays to redden skin when using a sunscreen,
compared to how long skin would take to redden without the
product. For instance, someone using a sunscreen with an
SPF of 15 will take 15 times longer to redden than without
sunscreen. Higher SPF products do not give proportionate
protection with an SPF 15 screening 93 percent of UVB
rays, an SPF 30 screening 97 percent, and an SPF 50
screening 98 percent. So, an SPF 30 product applied
properly will block about as much UVB as any higher SPF
product.
While SPF rating indicates how well a product will protect
the skin from UVB, there is no current rating
system for UVA protection. There are currently 17 active
ingredients approved by the FDA for use in sunscreens. Some
provide a physical barrier, using minerals, while others
provide a chemical barrier that works by absorbing ultraviolet
rays (UVR). Most are chemical sunscreens, which work by
absorbing the UVR before it penetrates the skin. The longer
you are in the sun, the more quickly these chemicals break
down, becoming ineffective. They also do a poor job at
blocking the UVA rays. The physical sunscreens, zinc oxide
and titanium dioxide, are insoluble particles that effectively
reflect both UVA and UVB away from the skin. The
effectiveness of these products relies solely on how thickly
they are applied. When applied properly, they are excellent at
blocking the entire spectrum of both UVA and UVB rays.
Since most sun damage occurs during the cumulative effect
of UV exposure during daily activities, apply a physical
sunscreen daily first thing every morning. Treat your neck,
chest and the back of your hands daily with your face and
always apply makeup over, not under, sunscreen. Since we
know that UVA penetrates through windows, sunscreen is
mandatory even if you work indoors.
My favorites: EltaMD Physical for daily use and Vanicream
for heavy exercise or water activities. An excellent source for
safety rating systems of hundreds of sunscreens is www.ewg.org.
TOPICAL SKIN CARE TO PREVENT AND

REVERSE SUN DAMAGE
Exfoliate at least twice a week. Getting rid of the top layer
of dead skin allows the skin to better retain moisture,
appearing healthier. Exfoliation can be:
Physical: using a Clarisonic skin-care brush, exfoliating
cleansing beads, microdermabrasion.
Chemical: using glycolic, lactic or salicylic acids in
cleansers, topicals or medical peels.
Apply an antioxidant under sunscreen for an added layer of
protection. When used topically, vitamin C and E and
idebenone can scavenge collagen-damaging free radicals and
prevent collagen breakdown, which causes wrinkles.
Other helpful products to reduce skin aging include
peptides, vitamin A (retinol or tretinoin) and growth factors.
HEALTHY SUMMER
SKIN
GUIDE
The Lowdown on SPF,
Skin-enhancing Foods and More
FitRxCoolDOWN
WOMENS HEALTH
BY JENNIFER T. HALEY, MD, FAAD
WOMENS HEALTH
REFERENCES
American Academy of Dermatology, www.aad.org.
Gilchrest BA. Skin and aging process. CRC Press. 1984; 124.
Guerin M, Huntley ME, Olaizola M. Haematococcus astaxanthin: applications for human health
and nutrition. Trends Biotechnol. 2003 May;21(5):210-6.
Hughes MCB, Williams GM, Baker P, Green AC. Sunscreen and prevention of skin aging: a
randomized trial. Ann Intern Med 2013 June; 158(11):781-790
Robinson, JK. Sun exposure, sun protection, and Vitamin D. JAMA 2005; 294:1541-43
The Skin Cancer Foundation, www.skincancer.org.
SUMMER SKIN SURVIVAL PEARLS
1. CHOOSE A SUNSCREEN WITH SPF 30 CONTAINING ZINC OXIDE
AND APPLY GENEROUSLY DAILY. WEAR A HAT AND SUNGLASSES WHEN
OUTDOORS.
2. AVOID TANNING SALONS TO KEEP SKIN DEWY, GLOWING AND
UNBLEMISHED.
3. HYDRATE, ENJOY HEALTHY FATS, AND CHOOSE A RAINBOW OF
COLORFUL FOODS TO BRIGHTEN YOUR COMPLEXION AND PROTECT YOUR
SKIN INTERNALLY.
4. AVOID PROCESSED FOODS AND SUGARS, AS THESE WILL MAKE
YOUR SKIN DEHYDRATED AND SALLOW.
5. LIKE ANY NUTRITION OR EXERCISE PLAN, IT IS YOUR
COMMITMENT TO THE LITTLE DAILY RITUALS THAT WILL MAKE A HUGE
DIFFERENCE OVER TIME.
DIET AND SUPPLEMENT PROTECTION
The good news is that many of the healthy nutritional choices you make for your body will also benefit your skin. Consuming
antioxidants found in acai berries, blueberries, goji berries, pomegranate, turmeric, tomatoes, carrots and green tea can
internally protect skin from UV damage and give you a natural rosy glow.
Water: Hydrated skin is a necessary component to preserving that glow. Water will both hydrate your skin and flush out
toxins that can spoil your complexion.
Lycopene: The red pigment found in some fruits and vegetables soaks up free radicals preventing DNA damage, and has
been proven to increase the skins natural SPF by one-third. Foods high in lycopene include watermelon, tomatoes, papaya,
pink guava, red bell peppers and pink grapefruit.
Leafy greens: Spinach, swiss chard and kale contain lutein and zeaxanthin. These nutrients scavenge and destroy free
radicals, which has been shown to reduce the risk of developing skin cancers.
Healthy fats: Nuts, fish and avocado contain essential fats to keep your skin moist and supple.
Cocoa: More than 80 percent dark chocolate contains high levels of antioxidants that assist in UV protection. Milk should
not be added to the chocolate as it interferes with the absorption of these antioxidants.
Green and black teas contain polyphenols offering unrivalled protection from free radical exposure.
Astaxanthin is a colorful, fat-soluble pigment found in microalgae (chlorella, spirulina), yeast, salmon, trout and shrimp.
Wild sockeye salmon has the highest concentration and this amazing, powerful antioxidant imparts a vibrant color to the skin
while simultaneously being one of the most powerful antioxidants protecting both the skin and eyes against UVR.
Carotenoids provide pigment to fruit and vegetables that act as a natural sunscreen by these plants. Foods such as
apricots, papaya, mango, carrots, sweet potatoes and beets contain high levels of protective carotenoids, while also imparting
that healthy, youthful glow to your skin.
Avoid Sugar: Glycation occurs when sugar damages the collagen and elastin in the skin (as well as other organs) making
these structures become rigid. This process causes the skin to lose its natural supple appearance and results in sagging and
sallow skin with wrinkles. Sugar also causes low-grade inflammation, leading to breakouts and facial redness. Sunlight
enhances this irreversible process.
While many of these nutrients may be found in supplement form, they are most beneficial when consumed through real
foods. Always choose organic, as there is growing evidence that the chemicals in pesticides cause a multitude of health
problems.
Heliocare: A supplement extracted from the South American Polypodium leucotomos fern, Heliocare may shield the skin
from UVR that sneaks past sunscreen.
TANNING BEDS VERSUS SPRAY TANS
While those rays may feel sensational, the effects of sun
exposure may kill you. Indoor tanners are 74 percent more likely
to develop melanoma. Tanning beds primarily expose you to the
UVA aging rays, while avoiding the UVB burning rays that warn
you of too much sun exposure. In the past 40 years, indoor
tanning has contributed to a 500 percent increase in
occurrences of melanoma in young people ages 18 to 39.
Dermatologists see genital melanomas more frequently due to
this exposure.
Spray tans are a safer way to achieve a sun-kissed glow.
Spray tans do pose the risk of inhalation and ingestion, so it is
important to protect these areas. Commercial preparations in
topical creams, lotions or towelettes typically contain 3 to 5
percent DHA, a sugar molecule that bronzes the top layer of the
skin (this is why thicker areas of the skin, such as the palms,
soles, elbows and knees uptake more of the product). Exfoliating
prior to application will provide more even results. The browning
effect occurs within a few hours and lasts about seven to 10
days, gradually fading as those layers naturally exfoliate. The
concentration of DHA used in sunless tanning products is
generally considered safe when applied topically. High
concentrations of DHA have shown to correlate with t he
production of free radicals that can damage cells, which is why it
is important to avoid inhalation, ingestion and contact with
broken skin.
Sunscreen for Babies: Quick Facts
Sunscreen is recommended after 6 months of age (American
Academy of Dermatology).
Only physical sunscreens, such as zinc oxide and titanium dioxide are
recommended. I prefer Vanicream brand, as it is free of dyes, fragrance,
parabens and chemicals (www.ewg.org has a thorough list of safe
sunscreens).
Preferred method of sun protection is clothing, shade, hats and tents
for babies when outside. Babies should avoid direct sunlight. Sunscreen
should be used for indirect, reflective protection.
Dr. Jennifer Haley, a board-certified dermatologist with a degree in
Nutrition Science from Cornell University, enjoys sharing her expertise
in skin health, nutrition, and exercise. Dr. Haley has been an NPC bikini
competitor, consultant to the US Capitol, and is the founder of the skin
care line, Derivations. She enjoys an active lifestyle in Scottsdale, AZ
and Montrose, CO with her husband and three boys.
FitRxCoolDOWN
TONE & SCULPT
Photos: Jordan Perlson
PUSHING YOUR
LIMITS

with
The summer is a great time to take your workout
outside and bodyweight training is the perfect way to
go about it. After all, bodyweight training is a practice that
produces results fast, requires limited equipment, and plus,
whats better than spending some time outdoors on a nice
sunny day? In addition, bodyweight training was recently
named the number two fitness trend for 2014 by the
American College of Sports Medicine.
New York City-based trainer Al Kavadlo is one of the
frontrunners of this training movement. If you check out Al
on YouTube, youll see some pretty impressive stuff one-arm
push-ups, any kind of pull-up and push-up that you can
imagine, muscle-ups, and the seemingly impossible Human
Flag Pole, all typically done at parks and other outdoor
facilities. And like any true professional, Al performs these
moves as if theres nothing to them.
But the really unique aspect of Als training is that its all
based on bodyweight. Bodyweight training, or progressive
calisthenics, uses bodyweight exercises, rather than traditional
weights or gym equipment, to strengthen. Its a growing area of
fitness for both men and women, said Al, and through his
website and the YouTube videos, Al and his brother Danny are
becoming known in this field. And together theyre hoping to
make this method of training popular in mainstream fitness.
Im very big on trying to get beginners past that first
hurdle of getting started by making exercise approachable,
said Al. That not only gives them strength, but also gets them
in the habit of exercise.
THE BIRTH OF PROGRESSIVE
CALISTHENICS
Al was a personal trainer for seven years when he decided he
wanted to expand beyond the gym. So he started a blog, and
his traditional methods of training with weights transformed
into calisthenics. In 2010 he self-published his first book, Were
Working Out! A Zen Approach to Everyday Fitness.
For his second book, Raising The Bar: The Definitive Guide to
Pull-up Bar Calisthenics, that was released in 2012, Al landed
a deal with Dragon Door Publications, the publishing company
that helped kettlebells become popular in the fitness world in
the early 2000s. Theres a really good community growing,
said Al, who now holds Progressive Calisthenics Certification
workshops with his brother around the country and world.
This is something for people of all ages.
Pretty much every single day, Al receives emails from
people who have seen his YouTube videos and/or read his
books. They tell me how much this type of training has
improved their way of life, and not just weight loss, but by
giving them more energy, making them a better person in
general, helping them get in touch with their body and mind,
said Al. There is a Zen-like quality.
THE BENEFITS
While the practice may seem daunting for beginners
viewing one of Als YouTube videos, progressive calisthenics
can be scaled down for any fitness level.
There is not one template that you do for everybody, Al
said. There are certain movement patterns that we focus
on. For instance, a beginner may start out doing push-ups
against a wall so that they can get the feel of the movement.
And one of the greatest benefits of this type of training,
said Al, is its adaptability. You dont need to go to a gym,
you can do it outdoors, especially in summer you dont want
to be in a stuffy gym. You can take it with you anywhere.
While Al says theres nothing wrong with traditional gyms
and weight training, he takes issue with the reliance on
distraction people tend to have while working out, i.e.,
watching television while on the treadmill and trying to put
their mind elsewhere while training.
Im really big on getting people away from that and
putting yourself completely into what you are doing, Al said.
A lot of bodyweight training demands that focus. As a
result, progressive calisthenics helps people get better in
touch with their bodies, Al said.
BY LISA STEUER
BODYWEIGHT TRAINING
AN INTERMEDIATE WORKOUT
So what does a typical bodyweight workout look like? Instead of focusing
on certain body parts on particular days, Al prefers to do a full-body workout.
I find that with this type of training, it just makes more sense.
Heres Als sample full-body workout for an intermediate level trainee, along
with Als tips. Give it a try!
KNEE PUSH-UPS - 3 SETS X 15 REPS
Trainer Tip: Make sure you keep a straight line from your knees to your
shoulders. Dont let your hips sink too low or go up in the air.
BENCH DIPS - 3 SETS X 10 REPS
Place your arms on a bench or bar behind you, with your legs on the ground
in front of you. Lower yourself down and up.
Trainer Tip: Maintain a tall chest and straight back throughout the
movement. If you want to add difficulty, try elevating your feet.
AUSTRALIAN PULL-UPS - 3 SETS X 10 REPS
If you struggle with doing pull-ups, this is a great way to build up. But even
if you can do pull-ups, this exercise puts more emphasis on the rear delts and
middle-back muscles, as Al describes on his website. The lower the bar, the
more difficult the exercise.
In this exercise, you hang below a bar that is just above waist height while
your heels are on the ground. The angle of your body will be more horizontal
than vertical. Once in position, pull your body up and release.
Trainer Tip: Keep your back straight and engage your abs. Be careful not to
tuck your chin to your chest.
HANGING KNEE RAISES - 3 SETS X 10 REPS
Hanging from a bar, bring your knees to your chest, then lower down and
straighten them before repeating.
Trainer Tip: Go slowly, especially on the lowering phase, in order to avoid
generating too much momentum.
DEEP BODYWEIGHT SQUATS - 3 SETS X 20 REPS
Trainer Tip: Go as low as possible but make sure your heels stay flat on the
ground for the entire range of motion.
WALKING LUNGES - 3 SETS X 20 REPS (10 PER LEG)
Trainer Tip: Be careful not to lean forward. Keep your back straight and chest
tall.
HIP BRIDGE - 2 SETS X 30-SECOND HOLD
Trainer Tip: Focus on using your legs and glutes to bridge your hips as high
as you can.
For video demonstrations of these exercises, search Al Kavadlo on YouTube
to get to his page or visit www.alkavadlo.com
These days, Al doesnt use weights at
all in his own training. I dont have
anything against weight training, it was
something I did for a long time, but over
time its one of those things you have to
pick and choose, Al said. A lot of people
do hybrid workouts where they combine
bodyweight training and weights.
And when it comes to cardio, Al looks
at it as skill practice. A lot of people
have this idea I have to force myself to
get on the treadmill for 45 minutes,
said Al, who enjoys running, cycling and
swimming in addition to his bodyweight
training. My attitude is to try to find joy
in the activity thats such a huge part
of my whole message. Im about
working out because working out feels
great, not to achieve x goal. He added
that the athletic physique that comes
along with such an attitude toward
fitness is just an added bonus.
LOOKING FORWARD
Al hopes that eventually, fitness enthusiasts will be as familiar with
progressive calisthenics as they are with other popular fitness regimens, like
spin classes for instance. Im big on taking things as they come I feel like right
now its very much on the fringes, said Al. But the interest is there.
FIT TRENDS
FIT TRENDS
FitRxCoolDOWN
If youre looking for a twist on
the traditional weight-training
workout, then sandbag training
may be just the thing you need.
And while working out with a sandbag
may sound intimidating to those whove
never tried it, the truth is the sandbag
workout is about more than just weight
training. Ultimate Sandbag, a sandbag
and training system created by trainer
Josh Henkin that includes typical
workout moves such as lunges, squats,
etc., while incorporating the sandbag,
has helped some people lose 100
pounds or more, said Josh.
Josh also told the story of a man who
had a form of autism who after
beginning sandbag training found it
easier to do everyday activities. Its
beyond fat loss, said Josh. It really
transforms peoples lives.
The idea for his program came about
when Josh was trying to find a solution
for rehabbing his own back injury and he
ended up making a homemade sandbag.
Josh was already training clients at the
time, and he tried applying the
homemade sandbag into their workouts
as well. What I liked about the idea was
that it was unlike anything else.
Other companies may be creating
similar products now, but Josh said that
Ultimate Sandbag was the first one to
do this back in 2005 and our
determination has caused other people
to jump on the bandwagon.
Josh says that his sandbag
training has been embraced by
more men than women, as some
women still have an aversion to
training with big, heavy weights.
However, that doesnt mean that
Ultimate Sandbag training is not an
efficient weight-training workout. In
fact, the Ultimate Sandbag program is
utilized by military units, professional
athletes and top fitness facilities in
more than 80 countries around the
world, according to the programs
website.
Its been huge. I was basically
laughed at for the idea, said Josh. Now
its getting to the point where people
think its common place and they really
like what we are trying to accomplish.
ADAPTABLE AND EFFECTIVE
Ultimate Sandbag trainer
Hannah Fons, who teaches group
classes and trains private clients at Five
Points Academy in New York City, has
been training with the Ultimate Sandbag
system for about three or four years.
This year she became certified as a
Level II Dynamic Variable Resistance
Training (DVRT) instructor.
Hannah also trains both Brazilian jiu-
jitsu and capoeira. Working with
sandbags has not only increased my
overall strength, but also improved my
balance, mobility and kinesthetic sense,
all of which are key to being able to
execute technical moves and resist
injury in my sports, said Hannah. It
also coaxed two more abs out of
hiding bringing my total to four which
is an awesome little side effect!
Because the sand shifts and slides
around inside the sandbag as you
manipulate it, it forces you to make
constant adjustments to stabilize both
yourself and the bag, said Hannah.
Also, once youve mastered some
fundamentals, you can combine
movements into more challenging
complexes that enable you to get a
superior workout in the time it takes
some folks to just warm up. Plus,
swinging, shouldering and lunging
around with an unstable load make
sandbag training a great fat-burning
activity.
The adaptability of the Ultimate
Sandbag program is what makes it
appealing for beginners to fitness
there are even users around the age of
65 who havent trained in 40 years
taking advantage of the program, said
Josh. The idea is that anyone of any
fitness level should be able to utilize the
BY LISA STEUER
b l bilit d ki th ti
FOR CONDITIONING,
STRENGTH AND CORE FITNESS
SANDBAG
TRAINING
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program as long as they follow the
guidelines. Its very flexible its
meant to be thats why we have a
lot of home users, said Josh.
Plus, its more fun that other
types of training, said Hannah. I
also find that the changeable nature
of sandbags really forces you to be
mindful as youre training; you cant
just go on autopilot and zone out,
she said. Youve got to pay
attention to your alignment, to how
youre moving, and to where the bag
is relative to your body at any given
moment. That not only makes you
stronger, but more graceful and
balanced as well.
Ela Leahy is another DVRT certified
instructor and trainer with All Star
Bikini team members in New Jersey
and New York City. She has been using
the sandbag training method for about
a year, and in that time has noticed an
increase in her cardiovascular
condition, as well as an increase in her
core strength and agility.
Sandbag is better than traditional
weight training because it is an
economical way to train as all you
need is a sandbag, which can easily
be customized for various strength
levels and this training can be done
anywhere a fitness center or large
amounts of equipment are not
required, Ela said.
DONT BE INTIMIDATED
Some people particularly
beginners may find equipment like
kettlebells and sandbag training
intimidating and as a result stick to
weight machines and treadmills,
said Hannah. But bags and bells
arent just for athletes, said
Hannah. Theyre for everyone
because being strong and graceful
makes everything better, regardless
of whether youre roundhouse
kicking an opponent, or sprinting for
the bus, or trying to open your front
door while balancing a bag of
groceries on one hip and a squirmy
toddler on the other.
For More
Its something that wont
disappear, said Josh. And it
something that everyone can do.
For more information and to order,
visit ultimatesandbagtraining.com.
Dive Into HIIT
HIGH-INTENSITY INTERVAL TRAINING IS
STILL AS POPULAR AS EVER. AND ITS FOR
GOOD REASON STUDY AFTER STUDY SHOWS
THAT HIGH-INTENSITY INTERVAL TRAINING CAN
HELP YOU BURN MORE FAT IN LESS TIME WHILE
PRESERVING LEAN MUSCLE MASS. IN FACT,
DOING HIIT FOR ONLY 10 MINUTES PER WEEK
INCREASES MAXIMAL OXYGEN CONSUMPTION,
ENDURANCE, MUSCLE AND LIVER GLYCOGEN
LEVELS, AND MUSCLE MITOCHONDRIA. SO THIS
SUMMER, WHY NOT MIX THINGS UP AND TAKE
YOUR HIIT TO THE POOL?
A STUDY INVOLVING COLLEGE-AGED
WOMEN EXAMINED ENERGY EXPENDITURE WHILE
THE WOMEN PERFORMED BASIC SHALLOW-
WATER MOVES LIKE JOGGING, KICKING, JUMP-
ING, SCISSORS AND HOVER JOGS (A COMBI-
NATION OF JUMPING AND JOGGING).
PARAMETERS SUCH AS SPEED, SURFACE AREA
AND RANGE OF MOTION WERE ALTERED TO
IMPACT INTENSITY. RESEARCHERS FOUND THAT
THE HIGHEST MAXIMAL HEART RATE AVERAGED
177 BPM, AND ACCORDING TO THE ASCM
MEETS THEIR GUIDELINES FOR VIGOROUS
TRAINING. THIS MEANS THAT CHOOSING A
WATER-BASED INTENSE-TRAINING PROGRAM
HAS SOME PROMISE.
IN ADDITION, A UNIVERSITY OF TEXAS
STUDY SHOWED SWIMMING DECREASED BLOOD
PRESSURE BY ALMOST 10 PERCENT IN MIDDLE-
AGED ADULTS, INCREASED BLOOD VESSEL
FLEXIBILITY BY 21 PERCENT AND IMPROVED
THE SENSITIVITY OF BLOOD PRESSURE CON-
TROL SYSTEMS. ANOTHER STUDY BY
AUSTRALIAN RESEARCHERS COMPARED BODY
COMPOSITION AND BLOOD SUGAR CONTROL IN
OLDER WOMEN WHO EITHER WALKED OR SWAM
REGULARLY FOR SIX MONTHS. SWIMMERS LOST
MORE WEIGHT AND IMPROVED BLOOD SUGAR
CONTROL MORE THAN WALKERS.
SO HIIT THE POOL AND BURN MORE FAT
WHILE ENJOYING A GREAT SUMMER ACTIVITY!
References:
American Journal Cardiology, 109: 10051010, 2012
ACSMs Health & Fitness Journal, 18 (2): 30-34, 2014
Metabolism Clinical and Experimental, 59: 1562-1573, 2011
Di Di Di Dive ve IIII ttt nt ntoo HI HI HI HIIT IT IT IT
TR TR TROL OL OL SSSYS YS YSTE TE TEMS MS MS AAAN ANOT OT OTHE HE HERRR ST ST STUD UD UDYYY BY BY BY
ARM STRUCTURE
The biceps brachii muscle of the
front (anterior) part of your upper arm
has two heads.
2
The short head of the
biceps attaches to the front part of the
scapula bone or shoulder blade, and it
runs along the medial (inner) part of the
humerus bone of the arm. The long
head of the biceps muscle attaches to
the scapula bone just above the
shoulder joint, and it runs along the
lateral part of the humerus to the
elbow. The short and long heads of the
biceps brachii muscle come together to
make the bicipital tendon, which
crosses the anterior part of the elbow
and it inserts into the radius bone just
beyond the elbow joint. The biceps
heads flex the elbow at the forearm
2
(bring the hand towards the shoulder).
The attachment of the bicipital tendon
to the radius bone of the forearm
permits a pivoting of the radius bone,
which supinates the hand (turn the
palm towards the ceiling). The
supination that is possible with standing
alternate dumbbell curls makes it
superior to machine curls.
The brachialis muscle is an elbow
flexor muscle that is deeper than the
biceps brachii muscle, but it is just as
important. It attaches along the
anterior side of the humerus bone and
it crosses the elbow joint anteriorly to
connect to the ulna bone of the
forearm near the elbow joint.
2
The ulna
does not pivot, so the brachialis muscle
is an effective flexor, whether the hand
is supinated or pronated. The brachior-
adialis is a forearm muscle, but because
it crosses the elbow joint, it can be very
active during alternate dumbbell curls.
It begins on the lateral side of the
humerus bone above the elbow joint
and it extends to the radius bone of the
forearm near the wrist joint. It does not
cross the wrist and therefore it only
flexes the elbow joint.
2
FitRxCoolDOWN
BODY PARTICULARS
BY STEPHEN E. ALWAY, PH.D., FACSM
ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI
If you want to tone, strengthen and firm
you upper arm and forearm, you still have
time before summer ends! The alternate
dumbbell curl is a premier arm exercise
because it activates all of the muscle fibers,
including the important supination properties
of the arm. The end result is that your upper
arm will be strengthened, toned and firmed.
1
The Antidote for
Ailing Soft Arms
ALTERNATE
DUMBBELL
CURLS
Tone Your Arms for Spring with
AUGUST 2014 FI TNESSRX 99 www.fitnessrxwomencom
The semi-pronated starting hand position
maximally activates the brachialis and the
brachioradialis muscles at the start of the
movement. However, when the hand becomes
supinated, the biceps make a much greater
contribution to the exercise. This is the perfect
combination for activating all of the upper arm
muscles. You should try to do the exercise with
a controlled velocity,
4
but without cheating by
swinging the hips to help thrust the weights
upward. If you cannot maintain good form
during the exercise, you should choose a lighter
dumbbell.
Start with only one set for the first week
otherwise your arms may become sore
afterwards.
5
However, work up to 3-4 sets of
10-12 repetitions
5
over the following several
weeks.
Alternate dumbbell curls are especially
effective if you want sexy and firm arms and
forearms.
6
The added benefit is that dumbbell
curls have both a strength and an aerobic
component and this provides you the ultimate
arm shape-training experience.
1,7

BODY PARTICULARS
STANDING ALTERNATE
DUMBBELL CURLS
1. There is no need to try to lift heavy weights here.
Rather, pick up two medium-weight dumbbells. If
possible, stand in front of a mirror (to watch your
exercise form). Place your feet about shoulder-
width apart. Turn your hands so that the palms are
semi-pronated (i.e., with palms facing the side of the
thighs).
2. Flex (bend) the elbow of one arm so that the
dumbbell moves closer to your face. After the
dumbbell has moved upwards past your hip, begin
turning the palm of the hand towards the ceiling
(supination). The upper arm should remain
perpendicular to the floor as you are curling the
weight upwards or you will reduce the effect on the
long head of the biceps.
3
Try to keep the arm in close
to the side of the ribs.
3. Continue to supinate the hand further as you
curl the weight upward towards your face. Do not
let your elbow travel forward more than a few inches
at the top.
4. Tense (contract) your upper arm at the top and
hold this position for a count of two. This is very
fatiguing, but it will help to rapidly firm your arms.
5. Slowly lower the weight towards the floor while
at the same time you are reversing the hand position
back to its semi-pronated starting position. Be
careful that you do not hit your thigh with the
dumbbell on the descent of the weight.
6. Repeat the same sequence with the other arm.
Alternate the contractions between arms until your
set is completed. Replace the weight on the floor
after the set is finished.
1. Burden AM, Redmond CG: A1. Coke LA, Staffileno BA, Braun LT et al: Upper-
body progressive resistance training improves strength and household physical
activity performance in women attending cardiac rehabilitation. J Cardiopulm Rehabil
Prev 2008;28:238-245.
2. Moore K.L, and A.F. Dalley. Clinical Oriented Anatomy 4th Lippinot Williams
Philadelphia, 1999; pp. 720-756
3. Moon J, Shin I, Kang M et al: The Effect of Shoulder Flexion Angles on the
Recruitment of Upper-extremity Muscles during Isometric Contraction. J Phys Ther
Sci 2013;25:1299-1301.
4. Ingebrigtsen J, Holtermann A, Roeleveld K: Effects of load and contraction
velocity during three-week biceps curls training on isometric and isokinetic
performance. J Strength Cond Res 2009;23:1670-1676.
5. Radaelli R, Bottaro M, Wilhelm EN et al: Time course of strength and echo
intensity recovery after resistance exercise in women. J Strength Cond Res
2012;26:2577-2584.
6. Matta T, Simao R, de Salles BF et al: Strength trainings chronic effects on
muscle architecture parameters of different arm sites. J Strength Cond Res
2011;25:1711-1717.
Koutedakis Y, Frischknecht R, Murthy M: Knee flexion to extension peak torque
ratios and low-back injuries in highly active individuals. Int J Sports Med 1997;18:290-
295.
8. Koutedakis Y, Sharp NC: Thigh-muscles strength training, dance exercise,
dynamometry, and anthropometry in professional ballerinas. J Strength Cond Res
2004;18:714-718.
EFERENCES R
CARDIO BURN
BY NICK TUMMINELLO
FitRxCoolDOWN
POLARIZED TRAINING:
HARD-EASY CARDIO
Put simply, polarized training is a
training concept used in the
endurance training world that involves
training either at low intensity (aerobic)
work or high intensity (anaerobic
work), but keeps the moderate training
time between these extremes
relatively small.
The research shows that polarized
training seems to be a more effective
approach at improving aerobic
performance than emphasizing
medium-intensity work.
4
For example,
a 2013 study published in the
International Journal of Sports
Physiology and Performance found
that the group using polarized training
improved their 10-kilometer race times
by 41 seconds more than the group
that emphasized more moderate
(between high-intensity and low-
intensity) training. Interestingly, the
high-intensity training time was about
the same for both groups. The only
thing that differed was how much time
was spent in the low- and moderate-
intensity ranges.
5
Polarized training is a battle-tested
concept used in the endurance
training world. But it can also be
adapted by non-endurance athletes
who are simply looking to incorporate
some cardio training along with
strength training to increase aerobic
capacity and (mainly) to accelerate fat
loss while maintaining lean muscle.
COMBINING POLARIZED
TRAINING WITH
UNDULATING STRENGTH
TRAINING
For a trained individual (i.e., someone
who currently exercises) whos looking
to lose fat while also maintaining or
even building muscle, strength training
is a must. That said, a 2002 study
published in the Journal of Strength
and Conditioning Research compared
linear periodization and daily
undulating periodization for strength
gains and found that making program
alterations on a daily basis was more
effective in making improvements to
lean muscle mass than doing so every
four weeks.
6
Additionally, other more recent
studies have not only also found that
daily intensity and volume variations
was more effective than weekly
volume variations for increases in
maximal strength, but using daily
undulating periodization also may lead
to greater gains in lean muscle
mass.
7,8,9
So the strength training
portion of your workouts should mix
up set/rep schemes for instance, one
day using 2-3 sets of 12-15 reps per
exercise and another day doing 4-5
It is widely believed among exercise enthusiasts and
fitness professionals alike that not only does cardio have
minimal effects on skeletal muscle size, but also that it
actually causes us to lose our hard-earned muscle. This is
important to note because unless someone is training for an
endurance sport, the majority of people are doing cardio to help
them burn some extra calories in order to accelerate fat loss and
show off their lean muscle. Remember: Theres weight loss and
theres fat loss. When people say they want to lose weight, they
mean they want to lose fat, because you certainly dont want to lose
lean muscle.
That said, a 2014 study published
in Exercise and Sport Sciences
Reviews demonstrated that aerobic
(cardio) exercise acutely and
chronically alters protein
metabolism and induces skeletal
muscle hypertrophy, and can also
serve as an effective
countermeasure for populations
prone to muscle loss.
1
Another
earlier study had found that aerobic
exercise created improvements in
lean muscle and aerobic capacity.
2
Additionally, a 2012 study
published in the International
Journal of Sports Medicine found
that adding low-impact aerobic
exercise, such as cycling, will not
jeopardize improvements in lean
muscle mass.
3
Not to mention that
aerobic training increases your
aerobic fitness, and, as said above,
also helps you burn more calories to
accelerate the fat loss process.
Now, we must keep these study
results in perspective because they
involved untrained individuals. So,
this question is: What impact does
cardio have on muscle for trained
individuals? After all, fitness
professionals often do bouts of
cardio while prepping for their shows
and are able to maintain lean muscle
mass while doing so.
POLARIZED TRAINING
for
FAT
LOSS
without
Breakdown
CARDIO BURN
The research
shows that
polarized train-
ing seems to be
a more effective
approach at
improving aero-
bic performance
than emphasizing
medium intensity
work.
REFERENCES
1. Adam R Konopka, Matthew P Harber. Skeletal Muscle Hypertrophy after Aerobic Exercise Training. Exerc Sport Sci Rev. 2014 Apr;42(2):53-61.
2. Harber MP, et al. Aerobic exercise training induces skeletal muscle hypertrophy and age-dependent adaptations in myofiber function in young and older men. J Appl Physiol
(1985). 2012 Nov;113(9):1495-504
3. Mikkola J, Rusko H, et al. Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. Int J Sports Med. 2012
Sep;33(9):702-10.
4. Neal CM, et al. Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. J
Appl Physiol (1985). 2013 Feb 15;114(4):461-71.
5. Muoz I, et al. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform. 2014 Mar;9(2):265-72.
6. Rhea MR, Ball SD, et al. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002
May;16(2):250-5.
7. Prestes J, Frollini AB, et al. Comparison between linear and daily undulating periodized resistance training to increase strength. J Strength Cond Res. 2009 Dec;23(9):2437-42.
8. Miranda F, Simo R, et al. Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains. J Strength Cond Res. 2011
Jul;25(7):1824-30.
9. Simo R, Spineti J, et al. Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. J Strength Cond Res. 2012
May;26(5):1389-95.
10. Willis et al., Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J App Phys., vol. 113 no. 12: 1831-1837; 2012
11. Van der Ploeg GE, Brooks AG, Withers RT, Doll- man J, Leaney F, Chatterton BE. Body composition changes in female bodybuilders during preparation for competition. Eur J
Clin Nutr. 2001;55(4):268 277. doi:10.1038/sj.ejcn.1601154.
sets of 6-8 reps per exercise.
Now, because of this, the strength-
training portion of your strength
workouts will take longer than others,
as it takes less time to perform 2 sets
of 15 reps than it does to perform 4
sets of 6 reps. This is where polarized
training comes in, and fits together
with your undulating strength training
perfectly.
A QUICK WORD ON DIET
When discussing fat loss, I want to
make it clear that fat loss is determined
by burning more calories each day than
you consume. And, there are two ways
to create a caloric deficit eat fewer
calories and increase your activity level
to burn more calories. And, since were
talking about training with the goal of
losing fat while keeping the lean
muscle if youre not obese, maybe just
a bit overweight, or youre already fairly
lean and simply looking to lose that
extra bit of fat, a large caloric deficit
will generally make you lose some lean
muscle even with strength training and
adequate protein
.10,11
So, in order to achieve fat loss
without lean muscle loss, the goal is to
be in a caloric deficit without starving
yourself. Make sure your diet delivers
plenty of protein, and focus your
exercise efforts on performing regular
strength training, and you can use the
polarized training strategies described
in this article to complement it.
Nick Tumminello is the owner of
Performance University in Fort
Lauderdale, Florida. Hes also the author
of the new book Strength Training for
Fat Loss and the DVD by the same
name. For More information visit www.
NickTumminello.com.
BIKE INTERVALS: YOULL DO THESE AS THE HARD, ANAEROBIC TRAINING PORTION OF
YOUR POLARIZED TRAINING. USING A MEDIUM RESISTANCE LEVEL, PEDAL AS FAST AS YOU
CAN FOR 15-20 SECONDS, THEN PEDAL LIGHTLY (AS ACTIVE RECOVERY) FOR 40-45
SECONDS, EQUALING ONE INTERVAL PER MINUTE. PERFORM 9-12 ROUNDS WITH A 3-5
WARM-UP (PRIOR TO STARTING) AND A THREE- TO FIVE-MINUTE COOL-DOWN (AFTER
FINISHING YOUR LAST INTERVAL. IF YOU DO 9 INTERVAL THEN USE A FIVE-MINUTE WARM-UP
AND COOL-DOWN, AND IF YOU DO 12 INTERVAL, THEN USE ONLY A THREE-MINUTE WARM-UP
AND COOL-DOWN. THATS A TOTAL OF 18-19 MINUTES.
ELLIPTICAL TRAINER OR TREADMILL: THIS WILL BE YOUR STEADY STATE, EASY,
AEROBIC TRAINING PORTION OF YOUR POLARIZED TRAINING. WORK AT ROUGHLY 70
PERCENT OF YOUR MAXIMUM HEART RATE FOR APPROXIMATELY 30-40 MINUTES.
POLARIZED TRAINING PROTOCOLS
Below are the two types of hard-easy, cardio-conditioning methods you can
perform in order to incorporate polarized training (after your strength training)
into your workouts.
When using the polarized training in conjunction with strength training as
described here, the type of cardio-conditioning you do corresponds to the set/
rep scheme used in the preceding strength training portion of the workout. In
that, on the days where you spend the most time on the strength-training
portion, which are the workouts where you do the highest amount of sets (4-5
sets each of exercise), youll do the hard portion of your polarized training since
it takes the least amount of time of the cardio-conditioning protocols. In
contrast, on the days where you do the least amount of sets (2-3 sets per
exercise), which is are shorter strength-training sessions, youll perform the easy,
steady-state cardio portion of your polarized training because it takes the
longest of the cardio-conditioning protocols.
In short, polarized training uses an undulating cardio-conditioning (i.e., easy-
hard) model just like undulating the strength training. On the days where your
strength training workouts are the longest, your cardio-conditioning activities
are the shortest and vice versa. Using both methods in conjunction not only
keeps your workout time consistent, but it also varies your workout activities,
which keeps things fresh, more interesting, and, as the research demonstrates,
also more effective.
FitRxCoolDOWN
BY MARIE SPANO MS, RD, CSCS, CSSD
LOW-FAT GREEK YOGURT
WITH LIVE AND ACTIVE CULTURES
The bacteria that live in your gut help digest food and therefore
minimize the potential for gas and bloating. Plus, a recently published
study found the amount of healthy, versus harmful, bacteria
influences bodyweight and how much weight you can lose while
following a reduced-calorie diet. How can you make sure the good
bacteria is in charge? Put Greek yogurt that contains live cultures
(aka good bacteria) or has a Live and Active Cultures seal on your
shopping list. In addition to helping populate your gut with an army
of good bacteria that work for you, Greek yogurt also contains more
protein, which keeps you full for a longer period of time. And, a study
published in the International Journal of Obesity found people who
get their calcium from yogurt,
as opposed to other foods, may
lose more weight in their belly.
Even more evidence to support
yogurt consumption comes
from a study that found dieters
who ate five servings of dairy,
such as Greek yogurt, daily lost
more weight and abdominal fat
than those who ate just three
servings every day.
BLUEBERRIES
Blueberries are an excellent
source of dietary fiber, so not
only do they help keep you full,
they also help keep your
waistline in check. Plus, they
are a natural source of prebiotic fiber the kind that the good
bacteria in your gut munch on. And finally, blueberries are an
excellent source of vitamin C. Vitamin C helps decrease the rise in
cortisol levels after an exhausting bout of exercise. Higher levels of
the hormone cortisol have been linked to greater waist size. Dont
forget you can eat blueberries year-round by choosing frozen
blueberries and adding them to smoothies, yogurt, baked goods and
other dishes.
NUTS
Though nuts are relatively high in calories for a small amount of
food, research shows people dont gain weight when they add nuts to
their previously nut-free diet. Also, a study examining dietary recalls
from more than 13,000 adults revealed that nut eaters those who
ate at least one-fourth ounce of nuts or peanuts (technically a
legume) per day had lower BMIs and a smaller waist circumference
than adults who didnt eat nuts. Additionally, tree nuts and peanuts
contain a considerable amount of monounsaturated fat. And, in one
study, dieters who ate foods containing monounsaturated fats lost
more belly fat than those who ate the same number of calories per
day with less monounsaturated fat.
AVOCADOS
Avocados contain a
good amount of
monounsaturated fat,
not to mention 19
vitamins and minerals.
But, their
monounsaturated fat is
the ticket to a smaller
waistline. In one study,
scientists had obese
adults with type 2 diabetes
consume a diet rich in
saturated fat, a diet rich in monounsaturated fat or a diet rich in
carbohydrates. Those on the high-carbohydrate diet ended up with
fat redistributed to their stomachs while the monounsaturated-fat
rich diet prevented fat redistribution to the stomach area. Plus, a
look at dietary intake data from close to 18,000 adults found
bodyweight, BMI and waist size were all significantly lower in avocado
consumers versus those who didnt include avocados in their diet.
ASPARAGUS
When examining dietary patterns, weight and
waist circumference in close to 80,000 people
during a 10-year period, researchers found those
who ate more vegetables every day had both a
lower BMI and waist circumference compared to
adults who ate few vegetables. So, eat a wide
variety of vegetables including asparagus.
Asparagus contains prebiotic fiber, a type of fiber
that fuels the good bacteria in your digestive
tract. Plus, asparagus is a natural mild diuretic,
making it the perfect food before hitting the
beach or wearing your new pencil skirt.
POPCORN
Popcorn is a whole grain and when you pop it
yourself on the stovetop (or in a brown paper bag
in the microwave) and top it with a little spray
butter or spices for flavor, youll end up with a snack that takes a
long time to eat yet fills you up on relatively few calories. In addition,
several studies show
people who eat about
three servings of
whole grains per day
have a lower
bodyweight and
smaller waist
circumference than
those who dont.
The Top
10
FLAT BELLY Foods
IF YOU ENVY WOMEN WHO WEAR BELLY-HUGGING SHIRTS AND STRUT WITH
CONFIDENCE IN THEIR BIKINI, REST ASSURED THAT YOU, TOO, CAN HAVE A FLAT
BELLY IF YOU TRAIN HARD AND EAT A DIET THAT KEEPS FAT OFF YOUR MIDSECTION
WHILE ALSO BANISHING BLOATING. ADD THE TOP 10 FLAT BELLY FOODS TO YOUR
DIET AND YOU MAY FIND YOURSELF BUYING SHIRTS THAT ARE INTENTIONALLY
SHORT AND MODESTLY SHOWING OFF THE MIDSECTION YOUVE WORKED FOR.
COLD PEA SALAD
Peas are naturally rich in resistant starch, a type of fiber that isnt completely broken
down or absorbed during digestion. And cooking and cooling peas, like you do when making a
pea salad, will significantly increase the amount of resistant starch they contain. Why do you
want more resistant starch? Rodent studies show resistant starch helps reduce
stomach fat and increase hormones that tell the brain its time to stop
eating.
EGGS
Choose eggs over cereal in the morning and youll tame hunger pangs for hours after breakfast, decreasing the
likelihood that youll overeat later in the day. Make a meal containing at least 25 to 30 total grams of protein so
you can cash in on the satiety-enhancing benefits of egg whites (the protein is in the white of the egg, so this
equates to four to five egg whites though you can choose any combination of whole eggs and egg whites as
long as you consume at least four to five of the whites). Added bonus: following a high-protein diet for a
short period of time can lead to significant reductions
in belly fat, especially if you replace some of the snack
food carbohydrates in your diet with protein.
GREEN TEA
The combination of caffeine and antioxidants in green tea may lead to small to
moderate reductions in body fat and waist size. However, you need to consume quite a bit
of it so get creative and cook with green tea by brewing it and using it to cook rice (its
particularly good with jasmine rice), make stews, soups or stocks. You can also poach fruit
green tea or use dried green tea leaves as part of a rub for meats, tofu or fish.
BARLEY
Barley is a cereal grain with a nutty taste and consistency that is a cross between pasta
and rice. And though rice is a staple of the Japanese diet, one
study found they might want to consider swapping some
of their rice for barley. In this double-blinded trial
(both the men and the researchers didnt know which food they were getting), Japanese men
were given rice or a mixture of rice with pearl barley. The group receiving the pearl barley and
rice mixture lost a significant amount of visceral fat the kind that covers your organs and
increases risk of heart disease, stroke and type 2 diabetes. And, compared to the rice-only
group, the group who ate pearl barley benefited from a significant drop in waist size.
Clifton PM, Bastiaans K, Keogh JB. High protein diets decrease total and abdominal fat and improve CVD risk profile in overweight and obese men and women with elevated triacylglycerol. Nutr Metab Cardiovasc Dis 2009;19(8):548-54.
ONeil CE1, Keast DR, Nicklas TA, Fulgoni VL 3rd. Nut consumption is associated with decreased health risk factors for cardiovascular disease and metabolic syndrome in U.S. adults: NHANES 1999-2004. J Am Coll Nutr 2011;30(6):502-10.
Kahn HS, Tatham LM, Rodriguez C, et al. Stable behaviors associated with adults 10-year change in the body mass index and likelihood of gain at waist. Am J Public Health 1997;87:747-54.
Ridaura VK, Faith JJ, Rey FE, Cheng J, Duncan AE et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science 2013;341:6150.
Turnbaugh PJ, Ley RE, Mahowald MA, Magrini V et al. An obesity-associated gut microbiome with increased capacity for energy harvest. Nature 2006;444:1027-1031.
Vidrine K, Ye J, Martin RJ, McCutcheon KL et al. Resistant starch from high amylose maize (HAM-RS2) and dietary butyrate reduce abdominal fat by a different apparent mechanism. Obesity (Silver Spring) 2014;22(2):344-8.
Bisanz JE, Reid G. Unraveling how probiotic yogurt works. Sci Transl Med 2011;3:106.
Dhurandhar NV, Geurts L, Atkinson RL et al. Harnessing the beneficial properties of adipogenic microbes for improving human health. Obesity Reviews 2013;19:721-735.
Delzenne NM, Neyrinck AM, Bckhed F, Cani PD. Targeting gut microbiota in obesity: effects of prebiotics and probiotics. Nat Rev Endocrinol 2011;7(11):639-46.
Furet JP, Kong LC, Tap J et al. Differential adaptation of human gut microbiota to bariatric surgery-induced weight loss: links with metabolic and low-grade inflammation markers. Diabetes 2010;59:3049-3057.
Ley RE, Turnbaugh PJ, Klein S, Gordon JI. Microbial ecology: human gut microbes associated with obesity. Nature 2006;444: 10221023.
Santacruz A, Marcos A, Warnberg J et al. Interplay Between Weight Loss and Gut Microbiota Composition in Overweight Adolescents. Obesity 2009;17:19061915.
Harland JI, Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutr 2008;11(6):554-63.
Yadav BS, Sharma A, Yadav RB. Studies on effect of multiple heating/cooling cycles on the resistant starch formation in cereals, legumes and tubers. Int J Food Sci Nutr 2009;60 Suppl 4:258-72.
Keenan MJ, Zhou J, McCutcheon KL et al. Effects of resistant starch, a non-digestible fermentable fiber, on reducing body fat. Obesity (Silver Spring) 2006;14(9):1523-34.
Nagao T, Komine Y, Soga S et al. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr 2005;81(1):122-9.
Paniagua JA, Gallego de la Sacristana A, Romero I et al. Monounsaturated fat-rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects. Diabetes Care
2007;30(7):1717-23.
Fulgoni VL 3rd, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
Nutr J 2013;12:1.
Shimizu C, Kihara M, Aoe S et al. Effect of high beta-glucan barley on serum cholesterol concentrations and visceral fat area in Japanese men--a randomized, double-blinded, placebo-controlled trial. Plant Foods Hum Nutr 2008;63(1):21-5.
Du H, van der A DL, Boshuizen HC et al. Dietary fiber and subsequent changes in body weight and waist circumference in European men and women. Am J Clin Nutr 2010;91(2):329-36.
Peters EM, Anderson R, Nieman DC, et al. Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. Int J Sports Med 2001;22(7):537-43.
REFERENCES
A flat belly is one of the most
recognized signs of a fit body.
Blast away abdominal fat with
cardio and build the underlying
muscle by regularly switching up
your abdominal exercises (dont
forget to add some weighted
exercises). Keep in mind, though,
that abs are made in the gym but
revealed in the kitchen. So, add
the top 10 flat belly foods to your
diet and you may fall in love with
tight-fitting dresses and body
hugging shirts.
BY JENNIFER TURNER
FitRX RAVEREVIEWS
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Jamie Eason
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JAMIES BODY AFTER BABY TIPS
I lost all the baby weight at about four months and even
weighed less at five months because of the muscle Ive lost,
Jamie said this past May. August is 9 months old today and
at 9 months, Im still working hard to regain muscle. With
nursing, Im finding that regaining muscle is more
challenging.
Here are some of Jamies tips for getting back to pre-
baby shape:
Be sure to check for diastasis recti before engaging in
any abdominal exercises. If present, there will be a center
abdominal separation the width of two fingers and some
abdominal exercises have the potential to make the
separation worse.
Be sure to exercise your back just as much as your
abdominals to create a stronger, more balanced physique.
Think of engaging your core during all exercises, as well
as throughout your day-to-day activities. When lifting your
child, tighten your core and lift from your legs and glutes to
avoid straining your back.
If nursing, you will likely need up to 500 additional
calories each day to maintain your milk supply. Make sure
these are clean, unprocessed calories.
Work your abdominals at least three times a week,
allowing for adequate rest between training days and
consider incorporating high-intensity interval training for
cardio. HIIT results in less muscle loss than long sessions of
cardio and allows for the highest calorie burn in the least
amount of time.
Aim to get at least 40 percent of your calories from
protein, if nursing. Nursing mothers need at least 20
additional grams of protein each day to support milk
production. Its a good idea to choose some low-fat dairy
options like Greek yogurt and low-fat cottage cheese for the
added benefit of calcium and vitamin D that both mom and
baby need. Even if you arent nursing, the higher protein will
help with muscle growth and repair and will help keep you
satisfied longer throughout the day.
Dont expect results overnight. Those moms who are
nursing have the challenge of higher progesterone, which in
order to protect the milk supply, will make it harder to shed
that last little bit of weight. Also, with the typical lack of
sleep and hormones still attempting to normalize (whether
nursing or not), testosterone levels may be lower than usual,
making muscle growth more challenging.
Jamies
POST-BABY AB WORKOUT
Perform at least three times a week. Make sure you get
adequate rest between workouts, and always speak to your
doctor before starting a nutrition or workout program after
giving birth.
The Warm-up
ABDOMINAL ISOMETRICS Lying on your back, pull your
bellybutton into your lower back and hold for 10 seconds
(repeat 8 to 10 times).
SUPERMANS Lie flat on your stomach with your arms
extended in front of you. Instead of focusing on raising your
arms and legs, tighten your core and think of reaching your
arms and legs away from your body. Hold for 10 seconds
(repeat 8 to 10 times).
The Workout
Elbow Plank (either on knees or feet) Hold 30 seconds/rest
30 seconds x 10
Single-leg Plank (on hands and feet) Raise one leg at a time,
hold 30 seconds/rest 30 seconds x 10 each leg
Supinated Alternating Heel Touch Lie on your back with
hands behind your head, alternate touching each heel to the
floor in a cycling motion x 10
Elbow Plank Glute Raise (either on knees or feet) Slowly
raise glutes in the air and back to the starting position x 10
Side Plank Hip Raise (on elbow and knees) Raise and lower x
10 each side
Dumbbell deadlifts (soft knees) x 10
Order Jaimes Lean Body For Her series at http://bit.
ly/1myXGxJ.
Ever since she gave
birth to her son, August, about a year ago,
fitness professional Jamie Eason Middleton has been
hard at work, juggling being a mom and getting back
to her pre-baby body. The fit mom has been making
excellent progress, so we recently caught up with
Jamie, who shared a post-baby ab workout and tips.
Give it a try!
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