Fitness RX For Women - December 2013

FitRx inside PEEK
BY
THE SCIENTIFIC APPROACH TO HEALTH AND FITNESS
FOR WOMEN
FITNESSRx
TM
ELYSE BLECHMAN AND JENNIFER BLECHMAN-TURNER
The Healthy
Holiday
Special!
The holidays are here, and it can be the most difficult time to stick to any kind
of fitness regimen or healthy eating plan. During this time, people often sabotage
the hard work they put in all year by indulging a little too much and neglecting to
find time to exercise. But this year can be different. Too busy to work out? Weve got
several timesaving full-body workouts. Want to enjoy holiday eating without gaining
weight? Our holiday diet program may actually help you lose weight and you wont
feel like youre missing out on those delicious holiday foods. Intrigued? Read on!
Between parties, shopping and seeing relatives, in addition to your regular hectic
schedule, its easy to put your workouts on the back burner during the holiday
season. But you can have your fruitcake and stay fit, too! How? With a little holiday
miracle called high-intensity interval training! In Holiday HIIT with IFBB Champion
Ashley Kaltwasser on page 38, our cover model demonstrates our comprehensive
HIIT program. The time-saving, metabolism-boosting resistance and cardio workouts
will have you in and out of the gym in just 30 minutes! In addition, find out the best
ways to beat holiday stress and tips for getting the most out of the workout!
Are you traveling this holiday season? Elastic bands are perfect for an on-thego workout or any time youre limited on time and space! In Fit to Go: A DoAnywhere Workout You Can Take on Vacation on page 60, IFBB Bikini Pro Carolina
Silva demonstrates a 30-minute full-body, cardio and resistance training program
that will burn fat and get your heart pumping. Plus several studies have shown that
elastic bands are an excellent alternative for lean muscle growth, especially when
you cant get to the gym to use free weights or machines. Check out the feature for
the program and tips for eating healthy on the go.
To shape a svelte, sexy, strong body, youll need to get in touch with your inner
athlete. Think the Williams sisters, Hope Solo, Karina Smirnoff or IFBB Bikini Pro
Vanessa Campbell. In Get Tight Curves with IFBB Bikini Pro Vanessa Campbell, on
page 50, Vanessa demonstrates a butt-shaping, ab-toning, fat-blasting workout,
and shares her tips for achieving great glutes and flat abs. Its a combination of
plyometrics, resistance training and intense cardio, so get ready to tighten your
glutes, tone your abs and blast fat! This is how Vanessa developed her fit feminine
physique, and you can too!
The words holiday and diet dont typically go together. In fact, all too often we
indulge without limits during the holiday season. In Holiday Diet: Eat All You Want,
Burn Fat Like Crazy and Stay Healthy on page 68, learn how to have a healthy diet
this holiday season without feeling like youre depriving yourself. Over the last few
years, scientists have been identifying strategies to minimize fat production and
maximize fat-burning potential. Follow our comprehensive diet, recipes and tips and
tricks, and you can actually lose weight this holiday season!
Come on, ladies lets make this year different. Do you want to start 2014
regretting all the mistakes you made during the holidays? If not, use our workouts
and diet plan in this issue to guide you through a healthy holiday season! As usual,
the rest of the issue is packed with the latest scientifically backed research to help
you tone up, blast fat and get lean! And for more content thats added every single
day, dont forget to visit our website, www.fitnessrxwomen.com.
From all of us at FitnessRx, have a healthy and happy holiday season!
See you next year!
Yours in good health,
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
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
Chief Photographer
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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6 FITNES S R X
DECEMBER 2013
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FitRx MAIL Room

LETTER OF THE MONTH
NEW READER
I just wanted to drop you a note and tell
you that I LOVE (YES, THAT WARRANTS
CAPITALS!) this publication. I will admit
that I was always a die-hard Oxygen girl,
but after meeting Nicole Wilkins at a fitness camp last year, I started to follow her
Fit Life series, which led me to my first
FitnessRx purchase I fell for you guys
instantly and finally just bought my subscription.
Thanks for keeping the fitness publications classy and succinct!
Michelle Landsiedel
Alberta, Canada
OCTOBER ISSUE ROCKED
I just finished the October 2013 issue

and I am so excited to take all the exercise
routines in this issue and apply it to not
only myself, but my clients!!!! There was an
excellent variety, from the track workout
by Ashley and Justine, to the Get a
Dancers Body with Karina. Not to mention the Flat Abs and Sexy Legs workout
poster and Armed for Fall pages are now
pinned to my fitspo wall at home! With
those being my favorite muscle groups to
work and ones I get questioned about the
most from my clients, I will for sure be
rocking these workouts ASAP!!! Of course
I love all your issues and am constantly
sharing info and articles from the mag on
my fitness page (http://facebook.com/fitmamaz), but this issue was by far one of
my favorites. Keep it up, FitnessRx.
Larissa Johnson
e-mail
THE SCIENTIFIC
APPROACH
My name is Fiona Harris and I am a
devoted reader of FitnessRx For Women. I
have been reading your publication since
my days in university when I found my love
for weight training and wanted to learn
more about how to bring the best out in
myself and my physique. What I love most
about your magazine and what I think sets
you apart from the rest of the fitness publications on the market is how you take a
scientific approach to delivering nutrition
and training advice to your readers. As
someone with an educational background in
human physiology, I appreciate advice that
is based on sound scientific literature.
Fiona Harris
e-mail
8 FITNES S R X
DECEMBER 2013
Send us your comments!

editor@fitnessrxmag.com or
Advanced Research Media
21 Bennetts Road, Suite 101
Setauket, NY 11733
DANCING WITH
THE STAR
Thank you so much for the article on Karina Smirnoff [Get a

Dancers Body with Karina
Smirnoff, October 2013]! I absolutely LOVE Karina and Dancing
with the Stars, so it was awesome
to get a great workout as well as
fitness tips from her! She is truly
an inspiration and is in AWESOME
shape. The cover with her is probably my favorite one that youve
ever done! I also learned a few
interesting facts about Karina
from reading the article that I
didnt previously know. Thanks for
the great workout I cant wait
for the next season of the show!
Megan Wiseman
e-mail
FIT MOM
AND DAUGHTER
I just want to say first of all, I am a
huge fan of the FitnessRx magazine. I
always purchase this magazine every
month and always look forward to
the next issue! Now I don't know if I
have the right e-mail address, but I
wanted to share and credit part of
my motivation and success to my
mother. My mother has been a personal trainer for over 20 years, and
got me started in the fitness industry. She has a dislocated shoulder,
and many other injuries, but I find
that she is always able to push her
limits as well as mine! I started out
not being able to do one girl push-up
to leg pressing 1,000 pounds or
more all under a year. My mother and
I train six times a week, and three
times a day. She is definitely my best
friend as well as my role model!
Best regards,
Sasha Arrieta
e-mail
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50
60
IN THIS ISSUE
6
INSIDE PEEK
Message from the

Co-publishers
MAIL ROOM
12 ONLINE NOW!
At FitnessRxwomen.com
120 RAVE REVIEWS

Hot New Products
110
WARM UP
COOL DOWN
14 TRAINING
INFO-BITS
78 FAT-BLASTING
RECIPES
18 NUTRITION
INFO-BITS
96 FLAT ABS
Mary Dent: Flat Abs at 53
112 YOGA TRENDS
22 SUPPLEMENTS
INFO-BITS
98 FIT TRENDS
Yoga Booty Ballet
The Rise of Indoor Rowing
114 TONE & SCULPT
26 FAT LOSS
INFO-BITS
100 CARDIO BURN
Lunge Your Way to

Better Legs and Glutes
3O HEALTH
INFO-BITS
34 BEAUTY
INFO-BITS
Cardio Trainability:
How Your Genes
Influence Your Cardio
Workout Results
104 FAT ATTACK

Taking Fat Loss to a
Higher Level
108 SUPPLEMENT
EDGE
ASK THE
EXPERTS
Caffeine Safety
and Toxicity
86 FITNESS EXPERT Q&A

Jamie Eason Middleton
88 ASK JACKIE!
110 WOMENS HEALTH

A Guide to Winter Skin
Health
116 BODY
PARTICULARS
Building a Perfect Back with
Stiff-leg Deadlifts
118 ULTIMATE IN
NUTRITION
What Makes Us Fat
Excessive Calories or the
Wrong Carbohydrates?
104
Jackie Warner
90 THE FIT LIFE
112
2013 IFBB Olympia Figure champion

Nicole Wilkins
92 THE FITNESS COACH

Shannon Dey
DECEMBER 2013
FITNESS RX 11
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NUTRITION,
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FIT FAST: 25 MINUTE WORKOUTS

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WarmUP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
DECEMBER 2013
IN THIS SECTION
14-16
TRAINING
PILATES BUILDS THE CORE;

KETTLEBELL SWINGS BUILD
STRENGTH AND POWER
18-20
NUTRITION
BEETROOT BREAD COULD
IMPROVE CARDIOVASCULAR
HEALTH; ARE NITRATES
AND NITRITES IN FOOD
HEALTHFUL OR HARMFUL?
22-24
SUPPLEMENTS
CAFFEINE PROMOTES
RECOVERY FROM INTENSE
TRAINING; OMEGA-3 FATTY
ACIDS FIGHT FAT
26-28
FAT LOSS
HIGH-INTENSITY SPRINTS CUT

FAT; FREQUENT MEALS
INCREASE HUNGER AND
THE DESIRE TO EAT
30-32
HEALTH
HIP AND BUTT FAT PROMOTE

POOR METABOLIC HEALTH;
EXERCISE IS GOOD FOR
THE BRAIN
Zumba is a fun
way to get a
good workout.
34-36
BEAUTY
HOW YOUR CO-WORKERS SEE

YOU; STUDY: PLASTIC SURGERY HAS LIMITED EFFECT
See page 14.

D E C E MB E R 2 0 1 3 FITNESS RX
13
Best of 2013
FitRxWarmUP
TRAINING INFO-BITS
BY
STEVE BLECHMAN AND THOMAS FAHEY, EdD
High-Intensity Interval Training
BUILDS FITNESS FAST
High-intensity interval training

(HIIT) performing repetitions
of a series of high-intensity
exercise bouts followed by rest
builds fitness and decreases fat
faster than prolonged aerobic
training. Training explosively on a
treadmill, stationary bike, rowing
machine or elliptical trainer will
build endurance. While it is painful, you can increase endurance,
power and strength in only a
fraction of the time it takes to do
a traditional aerobics workout.
The method is simple: Do 4 to 8
sets of explosive exercises on a

stationary bike, treadmill, rowing machine or elliptical trainer
for 30 seconds at 90 to 100 percent of maximum effort. Rest
three to four minutes between
sets so that you are fully recovered. Scientific studies show that
HIIT builds endurance, maximal
oxygen consumption, increases
muscle glycogen and enhances
mitochondrial capacity (mitochondria are the powerhouses
of the cells). (Nutrition Action
Health Letter, December 2012)
ZUMBA:
A Fun Way to Get

a Good Workout
Zumba is a fitness program combining Latin
dance, aerobics, and unweighted exercises
such as lunges and squats. More than 110,000
health clubs around the world offer Zumba
classes. John Porcari and colleagues from the
University of Wisconsin-La Crosse found that
Zumba was effective and fun. People burned
nearly 10 calories per minute and increased
heart rate to between 140 and 184 beats per
minute during a 50-minute Zumba class.
Zumba will improve fitness and promote weight
control. (http://www.acefitness.org, retrieved
November 26, 2012)
KETTLEBELL SWINGS
Build Strength & Power
Less is more with kettlebells. Doing only a few exercises for 10-20
minutes, 3 to 4 days per week builds whole-body, functional fitness
you can use. This throwback equipment from the 19th century builds
strength, power, flexibility, cardiovascular endurance, and prevents back
pain. It is fun, challenging and safe provided you use good body
mechanics and proper training techniques. British scientists found that
power development was higher during kettlebell swings than during
squats. The kettlebell swing is a good total-body exercise that builds
strength and power. (Journal Strength and Conditioning Research, 26:
3209-3216, 2012)
Yoga Increases
Balance, Muscle Steadiness and Strength

Yoga involves holding static postures
and performing slow, controlled
movements. It helps build muscle
endurance, motor control and balance.
Brian Tracy and Cady Hart from Colorado
State University in Fort Collins found that
young adults who practiced Bikram
yoga for eight weeks (24 1.5-hour
sessions) showed increases in deadlift
strength, back, hamstring, and
shoulder flexibility, and decreased body
fat. They did not improve in handgrip
strength or cardiovascular fitness. Yoga
improves strength, power, flexibility and
body composition, and is a valuable component in a comprehensive fitness
program. (Journal Strength Conditioning Research, 27: 822-830, 2013)
14 FITNE S S R X
DECEMBER 2013
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Best of 2013
FitRxWarmUP
TRAINING INFO-BITS
ELASTIC BANDS
ACTIVATE MUSCLES
BETTER THAN FREE WEIGHTS
You don't need expensive weight machines or free weights to increase
strength because elastic bands work just as well. Researchers from
Malaysia and Australia found that muscle activation was greater when
doing biceps curls with elastic bands compared to free-weight dumbbells.
The elastic bands worked best when shortened by 30 percent, which
increased resistance. Elastic bands are inexpensive, lightweight and portable, and can be used almost anywhere to provide a quality resistance exercise workout. (European Journal Sport Science, 13: 155-163, 2013)
INSTABILITY TRAINING:
FAGETABOUTIT!
Instability training has been extremely popular with power athletes for
more than 10 years. The theory behind the method is that training on
unstable surfaces such as Swiss balls and balance cushions forces muscles to stabilize the body to perform the exercise, which requires additional
muscle activation. Few studies support this. A Norwegian study measured
muscle activation in the upper body and core muscles during a 6-rep maximum bench press performed on stable and unstable surfaces. Muscle
activation when training on unstable surfaces, as measured by electromyography, was lower for every muscle group. In fact, activation of the rectus
abdominis was more than 30 percent less when training on the Swiss ball
or balance cushion than on a stable surface. Instability training is less
effective than traditional training for building strength in prime movers or
trunk-stabilizing muscle groups. (Journal Strength Conditioning
Research, 27: 1101-1107, 2013)
PILATES
Builds the Core
The Pilates training method includes more than 500 exercises
done on modified gymnastics
devices or without equipment.
Pilates are not as good as jogging, cycling or brisk walking for
building aerobic fitness. They are
excellent for building the core
the muscles in the center of the
body that support the spine. A
study by Spanish researchers
showed that nine months of Pilates stimulated muscle hypertrophy in the abdominal muscles
and corrected muscle imbalances in the core. (Medicine Science
Sports Exercise, 44: 1589-1594,
2012)
16 FITNE S S R X
DECEMBER 2013
Dont Do Static
Stretching Before
Weight Training
Many people warm
up by doing general
exercise, such as
jogging or cycling,
or warm up specific
to the lift (e.g., light
bench presses or
squats). Until recently, many athletes
also performed static stretching exercises before workouts
or competitions.
Jeffrey Gergley from
Austin State University found that
combining static
stretching with
a general warmup decreased
strength by 8
percent and lower
body stability by
nearly 23 percent
compared to a
general warmup alone. This
study agrees with
many similar studies published in the
last 15 years, which
showed that athletes
shouldnt do static
stretches before
training or competition. Do them after
exercise when the
muscles are warm
and stretching wont
interfere with performance. (Journal
Strength Conditioning Research, 27:
973-977, 2013)
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Best of 2013
FitRxWarmUP
NUTRITION INFO-BITS
BY
DIETARY WHOLE GRAINS

Prevent Protein
Breakdown
At least half of all grains you
eat should be whole grains
according to the United States
Department of Agriculture
(USDA), which is responsible for
dietary recommendations. The
recommended grain intake
varies with age, sex and physical
activity. Examples of whole
grains include whole-wheat
flour, cracked wheat, oatmeal,
whole cornmeal and brown rice.
Refined grains include white
flour, degermed cornmeal, white
bread and white rice. Why are
whole grains good for you? Diets
rich in whole grains reduce the
risk of disease and supply
dietary fiber and a variety of
micronutrients. Swiss
researchers found that diets rich in whole grains reduced protein
breakdown and promoted fat oxidation and gut microbe
metabolism. Whole grains are good for fitness-conscious women.
(Journal of Nutrition, 143: 766-773, 2013)
ARE NITRATES AND
NITRITES IN FOOD
HEALTHFUL OR
HARMFUL?
The blood vessels use nitrates in food such
as beetroot to produce nitric oxide a critical
chemical that promotes blood flow, improves
sexual performance, and enhances energy
levels. The capacity of the endothelial cells
(cells lining the blood vessels) to secrete
nitric oxide is an important measure of
cardiovascular health and performance.
Healthy blood vessels secrete nitric oxide,
which promotes blood flow to tissues
uis Un
niversity
throughout the body. A St. Lou
study
y fou
und th
hat be
eetro
oot (2
200 grrams
containin
ng at least 500 millig
grams of
nitra
ate) im
mproved runnin
ng sp
peed durin
ng a
5-kilometter trreadm
mill sp
peed test in
recre
eation
nal ru
unnerrs. Nitrites from food
sources such as processed meats might
increase the risk of cancer, so its probably
best to consume nitrates and nitrites from
vegetable sources rather than from hot dogs
or bologna. (Journal Academy of Nutrition
and Dietetics, 113: 1268, 2013)
INCREASED PROTEIN INTAKE

IMPORTANT DURING WEIGHT LOSS
Metabolic rate and muscle mass decrease during weight loss. This makes it difficult to maintain lost weight. A study from
Maastricht University in the Netherlands found that protein intake was critical during weight loss for maintaining normal
metabolism. Overweight adults age 18 to 80 years old consumed a low-calorie diet for six months. Half of the people
consumed 0.8 grams of protein per kilogram bodyweight per day (normal protein intake) and half consumed 1.2 grams per
kilogram bodyweight per day (high protein intake). After six months, lean mass and metabolic rate was highest and diastolic
blood pressure was lowest in the high protein group. Increase protein intake when trying to lose weight. (Journal of
Nutrition, 143: 591-596, 2013)
BEETROOT BREAD COULD
IMPROVE CARDIOVASCULAR HEALTH
18 FITNE S S R X D E C E M B E R
2013
Including beetroot in bread recipes could improve cardiovascular

health according to British researchers. Foods and supplements
that increase nitric oxide production, such as beetroot extract,
increase muscle blood flow. Nitric oxide is a gas released by the
inner lining of blood vessels (endothelial cells) that is critical for
regulating blood flow and blood pressure. This could increase the
delivery of nutrients during and after exercise, which could improve
performance and promote recovery. Beetroot supplements reduce
resting blood pressure by about 3 percent. Other studies found
that beetroot improves aerobic capacity and boosts endurance and
overall exercise capacity. Beetroot is an excellent supplement for
promoting cardiovascular health and increasing endurance
capacity. Beetroot-enriched bread might be heart healthy.
(NUTRAingredients.com, September 9, 2013)
www.fitnessrxmag.com
Best of 2013
FitRxWarmUP
NUTRITION INFO-BITS
BURGERS SAVE THE BUFFALO

Buffalo meat is a better dietary choice than beef because it is lower in fat
and contains heart-healthy omega-3 fatty acids. Buffalo meat contains onethird fewer calories than beef and 75 percent less fat. Wanton slaughter of
the animals as part of the fur trade by buffalo hunters like Wild Bill Hickok,
Buffalo Bill Cody and Wyatt Earp and by railroad workers for food almost
drove the animals to extinction by 1880. Today, buffalo number more than
500,000, with herd sizes increasing because of the popularity of the meat.
Environmentalists are pleased with the popularity of buffalo meat because the
animal is once again thriving. Ironically, the buffalo are back because people
want to eat them. Buffalo meat is a good protein because it is low in fat and
high in protein. Buffalo meat tastes best when cooked medium rare.
Meat (100 grams) Fat (g) Calories Cholesterol (mg) Saturated Fat (g) Protein (g) Iron (mg)
Buffalo
2.42
143
82
0.91
28.44
3.42
Beef, extra lean
16.33
256
84
6.42
25.40
2.35
Pork
18.19
265
105
5.15
23.55
1.51
Chicken
3.57
165
85
1.01
31.02
1.04
(Nutrition Research, 33: 293-302, 2013)
THE MEDITERRANEAN DIET MAY PRESERVE BONE MASS
The Mediterranean diet is high in fruits, vegetables, olive oil, lean meats, fish and red wine. People following the diet have a
reduced risk of heart disease, cancer, high blood pressure and obesity. Spanish researchers found that the Mediterranean diet
with olive oil reduced the risk of osteoporosis (bone loss). The diet increased levels of markers of bone formation
without changing calcium levels. Following the Mediterranean diet is a good way to maintain bone health. (Journal
Clinical Endocrinology Metabolism, 97: 2012-2221, 2012)
FISH OIL INCREASES
STRENGTH IN AGING WOMEN

People lose muscle mass as they age a condition
called sarcopenia. Typically, muscle mass decreases
20 percent between age 40 and
60. By age 70, many older
people cant lift 10 pounds
overhead. This is a serious health
issue that is linked to decreased
quality of life, mobility problems,
diabetes and premature death.
Fish oil supplements promote
muscle protein synthesis in
response to amino acids and
insulin. In women involved in a
12-week weight training
program, those given 4 grams of
fish oil per day showed greater
increases in strength and
walking speed than those given
a placebo (fake fish oil)
according to a study from the
Graduate Institute of Nutritional
Sciences and Education in
Taiwan. Fish oil supplements
might delay muscle losses in
older adults. (European Journal
of Nutrition, published online
February 8, 2013)
20 FITNE S S R X
DECEMBER 2013
Glycemic Index is a
VALID MEASURE
of Carbohydrate Quality
Many nutrition experts have put more
emphasis on whole grains and fiber for highquality diets than on glycemic index. Thomas
Wolever from the University of Toronto
argued that glycemic index is an important
measure of carbohydrate quality and should
be emphasized as much as whole grains and
fiber. Glycemic index is the rate that a food
increases blood sugar. Several popular diets
promote low-glycemic index foods for
weight control. The thinking is that rapid
increases in blood sugar stimulate insulin
release, which causes a crash in blood sugar
and increases hunger. Low-glycemic index
foods are also good for endurance
training because they provide more
sustained release of sugar into the blood.
Glycemic index should be part of the dietary
recommendations of healthy adults.
(European Journal of Clinical Nutrition, 67:
522-531, 2013)
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SUPPLEMENT INFO-BITS
BY
CALCIUM SUPPLEMENTS
INCREASE HEART
ATTACK RISK IN MEN
BUT NOT WOMEN
Calcium is essential for bone health, muscle contraction, electrical conduction in the heart, normal cell
health, and might promote weight control. Fifty-one
percent of men and 70 percent of women take calcium supplements. A study of nearly 400,000 men
and women by researchers from the National Cancer
Institute found that in men, calcium supplements
increased the risk of death from cardiovascular issues
by 19 percent but was not linked to increased stroke
risk. Calcium supplements were not related to heart
attacks or strokes in women. An important finding was
that dietary calcium was not related to heart attacks or
strokes. (JAMA Internal Medicine, 173: 639-646, 2013)
Whey Protein and Carbs

ACTIVATE FITNESS GENES
PCG-1 alpha is a chemical that helps regulate genes controlling energy

metabolism. It is vital to increasing mitochondria, the powerhouses of the cells,
during exercise training. It is also involved in regulating blood pressure, cholesterol and weight control. Australian scientists found that endurance athletes
who took supplements containing whey protein and carbohydrates showed
increases in PCG-1 alpha and insulin, compared to athletes who took carbohydrates alone. Whey-carbohydrate supplements might speed recovery from
exercise and promote training adaptations. (Journal International Society
Sports Nutrition, 10:8, 2013)
Omega-3 Fatty
Acids FIGHT FAT
High blood levels of omega-3 fatty acids are linked

to lower body fat. Fish are good sources of omega3s. Fish oil supplements might promote weight loss.
A study by Irene Munro and Manohar Garg from
Australia found that supplementing fish oil containing 420 milligrams of the omega-3 EPA and 1,620
milligrams of DHA decreased weight and body mass
index by approximately 6 percent. The decreases
were slightly greater in women than men. Most studies, however, show that fish oil supplements have no
effect on body composition. (Food Enzyme Function,
published online February 1, 2013)
22 FITNE S S R X
DECEMBER 2013
CAFFEINE
Promotes
Recovery from
Intense Training
Caffeine promotes recovery from exhaustive exercise according to a
study by Brazilian
researchers. Athletes
rode a stationary bike
to exhaustion followed by a 2.5-mile
time trial on a road
bike after one hour of
rest. Using the same
athletes for three trials, subjects consumed caffeine, placebo (fake caffeine) or
nothing (control). The
caffeine trial was the
fastest, which shows that
caffeine promoted recovery.
Carbohydrates are the principal
fuels during exercise intensities above
65 percent of maximum effort.
Carbohydrate fuel sources during exercise include circulating blood sugar, glycogen in the liver (glycogen is stored carbohydrate), and muscle glycogen.
Caffeine stimulates adrenaline release,
which promotes carbohydrate metabolism and allowed the athletes to ride faster. (PLoS One, published online August
19, 2013)
Best of 2013
FitRxWarmUP
SUPPLEMENT INFO-BITS
CAPSAICIN
PROMOTES FAT LOSS
Capsaicin is a red chili pepper used to make paprika, which is a spice used in
chili and Mexican food. The capsaicin in these foods provides the hot, steamy
flavor that makes steam come out of your ears. They are important
ingredients in many weight-loss supplements. 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. Protein substitution for carbohydrates or supplementing capsaicin are useful strategies for
promoting weight loss. (Journal of Nutrition,
published online February 13, 2013)
VITAMIN D
IMPROVES BodyComposition
Vitamin D supplements combined with 12 weeks of weight training improved
body composition and increased power output in overweight young adults
according to a study led by Andres Carrillo from Purdue University.
Researchers supplemented 4,000 international units of vitamin D per day. They
found improvements in peak power output and waist-to-hip ratio, but no
effects on calorie intake, blood sugar regulation, lean mass, fat mass or muscle
strength. Vitamin D is consumed in the diet and produced naturally in a reaction involving sunlight. Up to 75 percent of people in the United States are
vitamin D deficient, which increases the risk of colds and flu, heart disease, diabetes, cancer and low bone density. Vitamin D levels are dropping
because people have reduced sun exposure to prevent skin cancer. (Clinical
Nutrition, 32: 375-381, 2013)
Beetroot
INCREASES
EDURANCE
Foods and supplements that increase

nitric oxide production, such as beetroot
extract, increase muscle blood flow.
Nitric oxide is a gas released by the inner
lining of blood vessels (endothelial cells)
that is critical for regulating blood flow
and blood pressure. This could increase
the delivery of nutrients during and after
exercise, which could improve performance and promote recovery. Several
small, but well-controlled studies found
that beetroot improved aerobic capacity,
endurance, and overall exercise capacity.
(ACSMs Health & Fitness Journal, 17 (1):
29-30, 2013)
24 FITNE S S R X
DECEMBER 2013
Do Soy
Supplements
FIGHT FAT?
Soy contains isoflavones that
increased muscle
mass and
decreased fat in
animal studies. A
meta-analysis that
combined the
results of nine
studies using nearly
1,200 people
showed that soy
isoflavones promote weight loss

and improve blood
sugar control. The
supplement is more
effective for weight
loss in women who
are slightly overweight compared to
severely obese
women. (Nutrition,
29: 8-14, 2013)
Best of 2013
FitRxWarmUP
FAT LOSS INFO-BITS

BY
HIGHINTENSITY
SPRINTS
CUT
FAT
High-intensity intermittent
exercise (HIIE) repeated
repetitions of high-intensity
sprints followed by rest
builds fitness and decreases
fat as quickly as prolonged
aerobic training. An
Australian study found that
young overweight men
practicing HIIE for 20 minutes, three times per week
for 12 weeks lost nearly five
pounds and increased aerobic capacity by 15 percent. Each exercise session
consisted of repeated bouts
of eight-second sprints on a
stationary bike followed by 12
seconds of recovery. HIIE is
an effective way to lose body
fat and build fitness quickly.
(Journal of Obesity, doi:
10.1155/2012/480467, April
2012)
LOW-CARB DIETS
SUPERIOR TO LOW-FAT
DIETS FOR WEIGHT LOSS
People lose more weight on low-carb diets than on low-fat
diets over six to 12 months. After 12 months of weight loss,

dietary composition doesn't seem to matter. Long-term
weight maintenance depends more on caloric expenditure and
food intake than on proteins and carbohydrates in the diet.
Long-term use of low-carbohydrate diets might increase the
risk of coronary artery disease. (Integrative Medicine, 15 (11):
DAIRY FOODS
PROMOTE
WEIGHT LOSS
WHEN PART OF A
LOW-CALORIE DIET
People who eat more dairy foods
are leaner than people who dont eat

these foods. This finding caused a
slew of advertising by the diary industry touting the weight-reducing properties of milk and cheese.
Unfortunately, controlled studies
that increased dairy food consumption showed that they were not miracle weight-loss foods. A review of literature by Iranian scientists concluded that dairy foods promote weight
loss and increase lean mass when
part of a
reduced-calorie
diet. Increasing
dairy consumption without cutting calories
does not promote weight loss
or improve body
composition.
(International
Journal Obesity,
36: 1485-1493,
2012)
21-123, 2012)
24-HOUR FAT BURNING

GREATER When Exercising
on an Empty Stomach
People burn about 10 to 15 calories per minute during recreational-level aerobic training. Caloric expenditure remains elevated after exercise depending on duration and intensity. Japanese
researchers found that 24-hour fat burning is greater following
exercise on an empty stomach than exercising after a meal.
Research subjects exercised for 60 minutes at 50 percent of maximum effort, either after or before a meal. Digestive status had no
effect on 24-hour caloric expenditure. Exercise on an empty stomach if you want to burn more fat. (Metabolism, published online
January 11, 2013)
26 FITNE S S R X
DECEMBER 2013
Best of 2013
FitRxWarmUP
FAT LOSS INFO-BITS
SHORT SLEEP DURATION
LINKED TO INCREASED
ABDOMINAL FAT
The Hitachi Health Study in Japan found that sleepdeprived people had greater body mass index (proportion of weight to height), waist circumference, and
surface fat than people who slept seven to nine hours
per night. They used CT scans to precisely measure
abdominal fat and fat around the organs. Age, physical
activity, smoking, drinking or health status did not influence the relationship. They concluded that short sleep
duration was linked to total body fat, abdominal fat,
and surface fat in Japanese men. Many studies linked
inadequate sleep to obesity, but scientists arent sure
why. (International Journal of Obesity, 37: 129-134, 2013)
Moderate-Intensity Weight Training

and Aerobics Depress Appetite
A Duke University study showed that men and women following an eight-month long weight-control program
that included aerobics and resistive exercise lost weight and decreased appetite. Exercise contributed to weight
loss by increasing energy expenditure and decreasing food intake. Exercise should be part of a long-term weight
management program.. (Medicine Science Sports Exercise, 44: 2033-2039, 2012)
DO HIGH-PROTEIN,
LOW-CALORIE DIETS
PROMOTE WEIGHT LOSS?
The jury is still out on the best diet for promoting weight loss. Lowcarb, high-protein diets work best during the first six months of
weight loss. After that, dietary composition has no effect on longterm weight control. Thomas Wycherley and co-workers found
that low-calorie diets that are low in fat and high in protein are
marginally more
effective than lowcalorie diets that are
low in fat but contain
a normal amount of
protein. The
increased protein
content works by
suppressing appetite,
maintaining muscle
mass, and compensating for decreases
in resting metabolic
rate that accompany
dieting. (American
Journal Clinical
Nutrition, 96: 12811298, 2012)
28 FITNE S S R X
DECEMBER 2013
FREQUENT MEALS
INCREASE
HUNGER & THE
DESIRE TO EAT
Many weight-loss
experts advise people to eat frequent
small meals
throughout the day.
This has been called
the grazing strategy of weight loss.
The idea behind
grazing is that frequent meals suppress hunger and
accelerate metabolic rate by increasing
the energy cost of
digestion. A study
from the University
of Colorado School
of Medicine in
Denver found that

grazing is another
weight-loss urban
legend. They found
no differences in fat
oxidation, hunger,
the desire to eat or
fullness in people
consuming three or
six meals per day. In
fact, frequently eating small meals
tended to increase
hunger and the
desire to eat.
(Obesity (Silver
Spring), published
online September 13,
2013)
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HEALTH INFO-BITS
HIP and BUTT FAT

PROMOTE Poor
Metabolic Health
Men are apples and women are pears. Abdominal

fat (apples) increases the risk of insulin resistance,
type 2 diabetes, high blood pressure, abnormal
blood fats and inflammation. Previously, hip and
butt fat (pears) was considered harmless and even
healthy. A study from the University of California,
Davis found that butt fat secretes proteins called
chemerin and omentin-1 that promote inflammation and
insulin
resistance.
High levels
of these
proteins
increase
the risk of
heart attack,
stroke and
diabetes.
(Journal
Clinical Endocrinology
Metabolism,
published online January
10, 2013
PREVENTING ACL
INJURIES in Young Women

The anterior cruciate ligament (ACL)
provides stability to the
knee joint. ACL injuries
are serious, potentially
career-ending injuries
that are three to six
times more common
in women than men.
Most ACL injuries in
sports occur when
decelerating, changing
directions, and landing
after jumps. Possible
methods for preventing
ACL injuries in young
women include improving movement skills
during cutting and
jumping, and strengthening the muscles of
the hips, quads and
hamstrings. (Strength
and Conditioning Journal, 34(6): 56-73, 2012)
PARTICIPATION IN ENDURANCE SPORTS

REDUCES BONE DENSITY
Women who play endurance sports
often have lower bone density than
sedentary women or those who play
power sports such as soccer or volleyball. While running promotes bone
density, preparing for the sport often
triggers inadequate caloric intake,
overtraining and menstrual irregularity,
which reduce bone density. Swimming and cycling do not stress the
long bones and reduce bone density.
Bone density peaks in the early 20s and
decreases gradually with age. Women
should bank bone when they are
young. Good strategies for preventing
bone loss include cross-training for
optimizing bone loading, adequate food
intake to match caloric expenditure,
consumption of vital nutrients such
as calcium, protein and vitamin D, and
maintaining regular menstrual cycles.
(Current Sports Medicine Reports, 11:
328-334, 2012)
32 FITNE S S R X
DECEMBER 2013
HAWAII RANKS FIRST

IN QUALITY OF LIFE
Move to Hawaii if you want to improve your sense of wellbeing. For the fifth year in a row, Hawaii ranks first in quality
of life based on physical health, outlook on life and job
satisfaction. Other states boasting high quality of life include
Utah, Minnesota, Colorado and Montana. Places where life
sucks include West Virginia, Kentucky, Ohio, Arkansas and
Mississippi. These states have high rates of obesity, diabetes,
chronic pain, smoking, heart disease and job dissatisfaction. The poor economy has caused significant decreases in
lifestyle in North Dakota, Alaska and Kansas. Small things
like spending time with friends, going for a walk, or offering
services to others can improve happiness and well-being.
(USA Today, February 27, 2013)
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BEAUTY INFO-BITS
BY
BEAUTY BENEFITS
of TEA
A hot cup of tea on a cold winters night can be very

soothing. But tea including green, black and red can also
be used to improve the overall health and appearance of
the skin. In fact, its been used for this purpose for
centuries, due to teas antioxidant, anti-aging and antiinflammatory properties. Here are a few ways tea can
benefit your beauty routine:
Add shine to hair: Steep green or back tea in boiling
water for 15 minutes and allow to cool for a few hours (or
overnight). Pour on freshly washed hair and leave on for 10
minutes. Shampoo and condition after to seal in the shine.
Reduce puffy eyes and under-eye circles: Its been said
that the caffeine in tea helps to shrink blood vessels and
reduce darkness around the eye.
Cure stinky feet: Soak your feet in cooled, boiled tea.
The tannic acid in tea is reportedly both antibacterial and
antifungal, preventing feet stink and sweat.
(9 Amazing Beauty Benefits of Tea, www.huffingtonpost.
com; accessed August 2013)
LISA STEUER
Best Beauty Products

AROUND THE WORLD
Refinery29.com recently
asked women around the
world to rate the best, musthave beauty products. Here
are some that made the list:
Lucas Papaw Ointment
from Australia: This
100-year-old formula is
derived from locally grown
papaw trees and helps with
many different kinds of skin
woes like minor burns, dry
skin, cuts and insect bites.
Its mostly available in
Australia, but foreigners can
it order it directly from the
factory.
Blue Lagoon from
Iceland: This cleansing and

exfoliating mask is made with
white silica mud from the
geothermal water of the
lagoon, which contains a high
level of minerals said to have
great dermatological results.
Natural Formula Hair
Moisturizer from Israel: Even
Israeli women who have oily
hair say they use this
moisturizer, made with
natural oils, to make their
hair healthy and shiny.
(Revealed! The Worlds Best
Beauty Secrets, www.
refinery29.com; accessed
August 2013)
NEW YORKS MOST REQUESTED
CELEBRITY FEATURES
Earlier this year, The New York
Post put together an interesting
composite revealing the most
requested celebrity facial features
by New York women. Here are the
most desired features:
Kim Kardashians eyes

Ann Hathaways short haircut
Julia Roberts smile
Meghan Foxs eyebrows
Natalie Portmans nose
Jennifer Lopezs cheekbones
Jennifer Garners jawline
(NYCs Most Wanted Face, The
New York Post; April 23, 2013)
Protect Your Face This Winter
The cold, brisk weather of the winter season can wreak

havoc on your skin, leaving it dry and irritated. Here are some
tips for keeping your skin healthy this winter:
You can soften dry patches on your face by steaming it
over a bowl of water for several minutes. Follow with a scrub
or an exfoliating mask and then a moisturizer.
For flaky areas on your face, a one percent
hydrocortisone cream followed by a moisturizer will do the
trick. Then when the dry flakes begin to go away, you can use
a lotion containing glycolic acid.
If possible, avoid caking face products that provide both
color and moisture. Instead choose a cream blush or tinted
moisturizer. (Your Winter Facial: Defend Your Skin Against
the Elements, www.health.com; accessed August 2013)
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BEAUTY INFO-BITS
SLEEP: The BEST

Anti-aging Remedy
A study from the Case Medical Center in Ohio found that the best anti-aging
remedy may be one that you already do every day sleep. This is the first time
scientists have found the correlation between lack of sleep and poor skin.
The study found that sleep deprivation actually ages your skin faster. It
makes sense when you consider the well-known signs of sleep deprivation and
how skin is affected by this dark circles, puffiness, wrinkles, etc. The study
followed 60 women who were in one of two categories: poor sleepers and good
sleepers, based on a standardized sleep-quality test. The good sleepers had 100
percent better-looking skin, while the poor sleepers had more wrinkles, less
elasticity, and uneven tone.
In fact, your skin actually changes during the night by going into renewal
mode. As a result, theres more blood circulation, less oil production, and the
damage it incurred during the day is being repaired. So make sure to get your
beauty sleep and recharge your skin! (The Easiest Anti-Aging Remedy Ever,
www.totalbeauty.com; accessed August 2013).
Study: Plastic Surgery

HAS LIMITED EFFECT
Is it worth it to go under the knife to maintain or regain a youthful

appearance? A study in the JAMA Facial Plastic Surgery found that most
plastic surgery procedures will only make you look a few years younger. The
study involved 49 people who underwent facelift procedures at a plastic
surgery center in Toronto. Raters were given before and after photos, rated
the patients attractiveness and guessed their ages. The raters were not given
before and after photos of the same person. On average, pre-plastic surgery
faces were guessed to be two years younger than they actually were, and
post-plastic surgery faces were guessed to be around five years younger than
the actual age. In addition, there was no significant change in the
attractiveness scores. The conclusion based on these results? Plastic
surgery may only take about three years off your face. (Face Lifts Wont Buy
You That Much Time, www.totalbeauty.com; accessed August 2013).
How Your
Co-Workers
See You
A study published in Human Performance
found that how you look, and your personality,
may affect how you are treated at work. The
studys authors, Brent A. Scott and Timothy A.
Judge, sought to find out what makes certain
employees the target of workplace abuse,
aggression or anti-social activity. The study
found that physically unattractive and
disagreeable employees were more likely

to receive abuse and negative feelings
from their co-workers. According to
ScienceDaily, the studys authors referred to
some previous studies for a clearer picture.
They note that physically attractive people are
judged by others as friendlier, more likable and
more socially appealing than physically
unattractive people; theyre also treated better
by others than unattractive individuals, even at
work, ScienceDaily states. And while it may be
difficult to alter ones appearance and level of
agreeableness, employees should realize that,
whether fair or unfair, appearances and
personality matter in the workplace, the
authors reported. (Does Your Personality and
How You Look Affect How Youre Treated at
Work? www.sciencedaily.com, accessed August
2013)
Charcoal Beauty
Charcoal in beauty products? products include:
From shampoos to moisturizers, Kuro Shampoo by Sort of
Coal: Contains activated
more beauty products
charcoal derived from pine
containing charcoal are
cropping up. Charcoal has long needles.
Boscia Revitalizing Black
been used as a purifier in air
Hydration Gel: A cooling
filters and fish tanks, so
moisturizer that promises to
proponents say it has a
minimize pores and improve
detoxifying effect, drawing
impurities and excess oil out of skin texture.
Origins Clear Improvement
the skin. Most beauty products
use oxygen-treated activated Active Charcoal Mask:
Promises to draw dirt out of
charcoal, because its said to
pores. (Charcoal in Beauty
improve filtration with its
increased pores on its surface Products, www.nytimes com;
area. Some charcoal beauty
accessed August 2013)
36 FITNE S S R X
DECEM B E R 2013
FitRx TRAINING
BLAST FAT & CALORIES WITH

OUR TIMESAVING PROGRAM
HOLIDAY
30
MINUTE
HIIT
with IFBB Pro Ashley Kaltwasser
By JAIME BAIRD and LISA STEUER

Photography by PER BERNAL
The holidays are here, and as a result, you may find yourself falling behind on your fitness.
After all, your schedule is most likely packed with parties, shopping and other festivities that seriously cut
into your gym time. But, heres the deal you can have your fruitcake and stay fit too. How? With a little
holiday miracle called HIIT, or high-intensity interval training.
When it comes to fitting fitness into a busy schedule, theres no better option than HIIT. In fact, research
has shown that the short but intense HIIT workouts burn more fat and calories than longer steady-state
cardio or traditional weight-training programs. So simply put, HIIT allows you to get more results in less
time. Now theres something to celebrate!
Our comprehensive HOLIDAY HIIT PROGRAM, demonstrated by cover model IFBB Bikini Pro Ashley Kaltwasser, takes the guesswork out of staying on track this busy and indulgent holiday season. Just
follow our timesaving, metabolism-boosting resistance and cardio workouts, and youll be in and out of
the gym in just 30 minutes! So youll have time to squeeze in a sweat, finish your shopping,
trim the tree and make it to the party! Joy to the world!
3 8 FIT NE S S R X
DECEMBER 2013
Location: UFC Gym Torrance, CA 90503

Hair and make-up
by Jeanette Kitty
Nielsen
Styling by
Jackie S. Atkins
Top by Under Armour
Shorts by Shimera
Footwear by Nike
DECEMBER 2013
FITNESS RX 39
FitRx TRAINING
WHAT TO
EXPECT
TOTAL BODY
The HIIT resistance circuits
do not just target one or
two muscles each workout.
Rather, every session features power-based compound movements,
fundamental muscle-building exercises and explosive
plyometrics for a high-intensity workout that will burn
a high number of calories in
a short period of time. That
said, by the end of the week,
you will have worked all of
the muscle groups HARD.
CHALLENGE
The key to this program, and
HIIT in general, is training
like you mean it. You have
to lift heavy, push hard and
make the most of every
minute that you train. Since
we are usually in a calorie
surplus during the holidays,
we should all be fueled up
and ready to really HIIT IT!
EIGHT SETS
Recent research has shown
that high-set workouts,
specifically 8 sets, build
muscle size better than
fewer sets, according to
a study in the European
Journal of Applied
Physiology. Our Holiday
HIIT program utilizes this
ideology to further maximize
your workouts.
HIIT RESISTANCE CIRCUITS

TO MAXIMIZE LIFT HEAVY. Use as much weight as possible while maintainYOUR RESULTS, ing good form. The last rep should be approaching failure.
REMEMBER TO.
ADJUST AS YOU GO. As the sets progress, you may need to

decrease the weight to complete all reps.
MANAGE
REST. Minimize rest between exercises. Rest no

more than 60 seconds between each circuit set.
30 MINUTES OR LESS. Perform 8 rounds of the circuit or as

many sets as you can in 30 minutes, whichever comes first. As
your conditioning improves, so will your time.
EXAMPLE HOLIDAY HIIT SCHEDULE
Too busy to plan your workouts this holiday season?

Weve got you covered. Heres a seven-day plan to get
you through the first big holiday week of the year.
YOUR THANKSGIVING WEEK PLAN

MONDAY:
Resistance Circuit 1
TUESDAY:
HIIT Cardio - Your Choice
WEDNESDAY:
THURSDAY:
Rest - Happy Thanksgiving!
FRIDAY:
SATURDAY:
HIIT Cardio - Your Choice
SUNDAY:
Rest
ADDED BENEFITS
In addition to burning tons
of calories in little time,
this program will help build
strength, improve aerobic
fitness as well as promote
the production of anabolic
hormones responsible
for improved body composition.
40 FIT NE S S R X
DECEMBER 2013
RESISTANCE CIRCUIT 1
Perform 8 sets or as many sets as possible in 30 min.
EXERCISE
REPS
SMITH MACHINE SQUATS
10
BARBELL CURLS
10
BURPEES
10
V-UPS
10
Rest 60 seconds
HIIT THE SPOT
Make the most of each exercise

with our detailed instructions and
Ashleys helpful hints.
SMITH MACHINE SQUAT
Keeping your weight in your heels, abs tight, head up, back
straight and torso upright, lower down until your thighs
are parallel to the floor. Be sure to keep your knees behind
your ankles by focusing on pressing the glutes back on
the descent. The bar should rest behind the neck comfortably I prefer to use a pad so that the bar does not cause
discomfort, explains Ashley.
BARBELL CURL
Using a straight bar, begin with your arms about shoulderwidth apart and fully extended. Curl the bar up toward your
chest and slowly lower the bar to the starting position.
Keep your shoulders down and back and elbows fixed to
your sides to help control momentum and minimize front
deltoid recruitment.
Smith
Machine
SQUAT
Barbell
CURL
DECEMBER 2013
FITNESS RX 41
FitRx TRAINING
RESISTANCE CIRCUIT 1 con't
BURPEE
Standing with feet together, squat down and place your hands on the ground
shoulder-width apart. Thrust your legs back into a plank position. Make sure
to keep your core tight and body in a straight line. Then, jump your legs back in
and stand up. Add a jump to the end for added intensity.
V-UP
Perform this exercise in a
controlled manner initiating the movement from
the abdominals. Raise the
arms and legs at the same
time to get into a V position with the body, while
balancing on the tailbone.
Be sure the legs and arms
are straight at all times,
says Ashley.
V-UP
42 FIT NE S S R X
DECEMBER 2013
Holiday
STRESS
BUSTERS
EVEN THOUGH THE HOLIDAYS ARE A TIME OF FAMILY
AND FUN, ITS ALL TOO EASY TO GET STRESSED OUT
ABOUT HOLIDAY SHOPPING, PARTY PLANNING, ETC. NO
MATTER HOW BUSY YOU ARE THIS TIME OF THE YEAR,
ITS IMPORTANT TO TAKE THE TIME TO DE-STRESS. NOT
ONLY WILL THIS MAKE THE HOLIDAYS MORE ENJOYABLE,
IT WILL KEEP THE FAT-STORING, CATABOLIC HORMONE
CORTISOL IN CHECK. FOLLOW THESE SIMPLE HABITS
FOR A HAPPIER, HEALTHIER HOLIDAY SEASON.
BREATHE. It sounds so simple, but a little deep breathing

can go a long way. Yogis know the energizing and detoxifying effects of deep breathing all too well, but you dont
have to sign up for a yoga class to benefit from this. Heres
how its done: Breathe in deeply and slowly through your
nose, filling up your abdomen with air. Continue the inward
breath, next focusing on filling your chest. The inward
breath is complete when the abdomen is extended, the rib
cage is expanded and you cannot inhale any further. Exhale
slowly though your nose, fully releasing the air first from
your chest and then from the abdomen. The breath ends
with your abdomen being drawn inward as far as you can
and your lungs feeling emptied. Repeat for 10 breaths.
GET ENOUGH SLEEP. Daytime cortisol levels and feelings of hunger increase with lack of sleep, so aim for seven
to nine hours a night. Try going to bed a little earlier, and
to help you relax and get more sleep, try calming activities
like yoga, reading, relaxing in a bath or listening to soothing
music right before bed.
DON'T WORRY. When we have a seemingly endless

to-do list, it can be easy to become overwhelmed with
worry thinking about all the stuff we still need to get done.
Research shows that keeping your mind calmly focused
on the present moment, rather than worrying about the
future or past, can reduce cortisol levels. The key is to
quiet the noise in your mind and to invest all your attention in what you are doing. There are countless methods for
being mindful including yoga breathing, repeating a mantra,
meditation or any activity that brings your attention to the
present moment (i.e., washing the dishes, petting your pup).
If you catch yourself worrying about your endless to-do
list, experts say to simply let the thought escape, and bring
your mind back to the repetition of the present activity.
HAVE FUN. The holidays are supposed to be enjoyable,
so make sure you let loose and have some fun! Having a
few laughs with family and friends can really improve your
mood. Also, try to plan a little recreation into your daily
life by giving yourself one hour to do whatever your heart
desires. If possible include a massage in your plans to really
amp up your stress reduction.
GIVE BACK. The holidays are a great time to support
local charities. Youll make someones elses holiday much

better, plus the kind act will make you feel great and remind you what the holidays are all about. Search out local
toy drives in your area; oftentimes, local charities have
wish lists from needy children. Adding one extra toy to
your shopping list wont take much more time or effort,
and the feeling you get from fulfilling a childs holiday
wish is priceless.
DECEMBER 2013
FITNESS RX 43
FitRx TRAINING
EXERCISE
REPS
KETTLEBELL SWINGS
10
BOX JUMPS
PULL-UPS
TRICEPS DIPS
10
Kettlebell
SWING
Rest 60 seconds
KETTLEBELL SWING
Begin with legs about shoulder-width apart, grasping a
kettlebell with both hands. Push glutes back, bend forward
at the hips and let your arms swing backward through your
legs. Then drive hips forward to swing kettlebell to shoulder
height. Your body should be in a straight line at the top of
the swing. As with a stiff-leg deadlift, make sure you dont
round the back, explains Ashley.
BOX JUMP
Stand with your feet shoulder-width apart, facing a plyo
box. Perform a squat to help you explosively jump up onto
the box with both feet. Be sure that both feet are completely on the surface of the box and stand up straight
before you jump back down to the floor, explains Ashley.
Box
JUMP
44 FIT NE S S R X
DECEMBER 2013
PULL-UP
With your hands wider than shoulder-width, hang from
the bar with your arms completely extended. Initiating the
movement from the lats and drawing the elbows down,
pull your chin above the bar. Then, lower yourself down. If
you are unable to do a pull-up, use the assisted chin-up
machine or have a spotter help you.
TRICEPS DIP
Begin with one hand on each
parallel bar. Keeping your
body in a straight line and
your chest up, slowly lower
your body until the top of
your arms are parallel to the
floor. Press back up and repeat. If you are unable to do
a triceps dip, use the assisted
chin-up machine or have
a spotter help you. Make
sure you dont let the elbows
flair out elbows should
point straight back, explains
Ashley.
Triceps
DIP
DECEMBER 2013
FITNESS RX 45
FitRx TRAINING
EXERCISE
REPS
HANDSTAND PUSH-UPS
10
TUCK JUMPS
SWISS BALL PIKES
10
STIFF-LEG DEADLIFTS
10
Rest 60 seconds
MODIFICATION: If
youre not comfortable
with the full handstand
position, perform the
exercise with your feet
on a bench or box, such
that your legs are at
about a 90-degree angle
to your upper body.
HANDSTAND PUSH-UP
Kick up into a handstand position with the
heels against the wall. Your body should be
fully extended. Bend the elbows and slowly
lower yourself until the top of the head
touches the floor. Push yourself back up to
the starting position. If this is your first time
doing this exercise, use a spotter. To make
the exercise more comfortable, Ashley recommends using a padded mat under your
head.
TUCK JUMP
Jump as high as you can and tuck your knees
into your chest before landing. Immediately
explode into another jump.
SWISS BALL PIKE

Assume the plank position with the tops of
your ankles elevated on the Swiss ball. Tighten your core and legs for balance and stability. Engaging your abdominals, pull your feet
toward your chest until your hips are close to
being in line with your shoulders. Inhale and
slowly return to the starting position. Make
sure you dont drop your back and hips when
you return to the starting position.
Handstand
PUSH-UP
Tuck
JUMP
46 FIT NE S S R X
DECEMBER 2013
Swiss Ball
PIKE
STIFF-LEG DEADLIFT
Begin by holding the barbell
in front of your body with
hands shoulder-width
apart. Legs should be also
be at about shoulder width.
Lift your chest, arch your
back, push your glutes
back and slightly bend your
knees. Bend forward at the
hips until the weight is almost touching the ground.
Slowly stand back up. Ashley adds: Make sure your
back doesnt round during
the exercise. You should really feel this exercise in the
glute and hamstrings.
Stiff-Leg
DEADLIFT
DECEMBER 2013
FITNESS RX 47
FitRx TRAINING
HIIT CARDIO
Programs
INCORPORATE ONE OF ASHLEYS HIIT
CARDIO PROGRAMS TWO TIMES A WEEK
TO AMP UP YOUR METABOLISM AND BURN
OFF THAT EXTRA HELPING
OF GRAVY-COVERED GOODNESS.
JACOBS LADDER:
10 MINUTES
Repeat the following 10 times
SLOW CLIMB: 45 SECONDS
RAPID CLIMB: 15 SECONDS
MOVE UP THE
TREADMILL: 20 MINUTES
WALK - 15% INCLINE, 3.5 MPH:
2 MINUTES
JOG - 5% INCLINE, 6.0 MPH: 2 MINUTES
WALK - 5% INCLINE, 3.0 MPH: 1 MINUTE
UPRIGHT BIKE: 20 MINUTES

HIGH RESISTANCE, SPRINT (>90 RPM):
1 MINUTE
LOW RESISTANCE, RECOVERY (<80 RPM):
1 MINUTE
START SLOW AND NEVER

GIVE UP! YOU WONT SEE
RESULTS OVERNIGHT
IT TAKES TIME. SO, SET A
SMALL GOAL. ONCE YOU
ACCOMPLISH IT, MAKE A
BIGGER ONE. BABY STEPS!
Five
Favorites
LADDER
DONT BE INTIMIDATED BY THE

JACOBS LADDER ITS SIMPLE
TO USE AND WILL GIVE YOU
KILLER RESULTS. HERES WHY YOU
SHOULD GIVE IT A TRY:
Its low impact but high intensity.
So, you get all the results of an intense treadmill workout with little
wear and tear on your joints.
It works both the upper and
lower body.
Its non-motorized. Therefore,
you control the pace the faster

you go, the faster it goes.
Its used by pro football teams,
the FBI, the Army, the Navy, West

Point, numerous Division I universities as well as our fit and fabulous
cover model Ashley Kaltwasser.
IN THE SPIRIT OF THE

HOLIDAY SEASON, HERE
ARE A FEW OF ASHLEYS
FAVORITE THINGS!
FAVORITE GIFTS FOR THE FITNESS FANATIC: A Keurig coffee machine with various flavors of tea and coffee; cute new workout clothes and shoes; gym membership or spa gift certificate.
FAVORITE THING ABOUT THE HOLIDAY SEASON: Everyone

always seems to be in a great mood during the holidays, including
myself. I love all of the pretty sights and decorations everywhere.
FAVORITE WAY TO DE-STRESS: I like to sit down with a cup of

tea while watching Judge Judy in my sweats and footie socks.
FAVORITE CHEAT MEAL: Whole-wheat steak wrap with sweet

potato fries.
FAVORITE MOTTO: Never underestimate the power of a great

attitude.
48 FIT NE S S R X
DECEMBER 2013
Cover Model
Q&A
WE CHATTED WITH OUR COVER

MODEL ASHLEY TO FIND OUT MORE
ABOUT HER FITNESS BACKGROUND,
WHAT KEEPS HER MOTIVATED, HER
TIPS AND ADVICE FOR GETTING FIT
AND MORE!
HOW DID YOU START COMPETING, AND WHY DO YOU LOVE IT

SO MUCH?
After I was finished with track in college, I was looking for a new challenge.
Meanwhile, an old high school coach
competed in Figure. I followed her
journey and found out that there was
also a Bikini division. I researched this
division and thought my body would
be a good fit for the sport. Ever since
I can remember, I have been an extremely competitive person. I saw
this as a new challenge and it was like
nothing that I have tried before. I fell
in love with this new lifestyle.
REFERENCES
WHY DO YOU ENJOY FITNESS
SO MUCH?
It makes me feel great! Living the fit
lifestyle gives me a lot of energy. I love
to take care of my body, and I love to
inspire others by doing so. I love to do
a.m. workouts with other gym members. I have met a lot of good people
through the fitness industry.
CAN YOU GIVE SOME HELPFUL
ADVICE TO WOMEN TRYING TO
GET IN SHAPE?
Start slow and never give up! You wont
see results overnight it takes time.
So, set a small goal. Once you accomplish it, make a bigger one. Baby steps!
DO YOU HAVE ANY TIPS FOR

WOMEN WHO HAVE A DIFFICULT
TIME STICKING TO A FITNESS
AND DIET REGIMEN DURING THE
HOLIDAY SEASON?
Remember portion control. Dont get
sucked into the Im allowed to eat anyHOW DID BEING A TRACK
thing and everything because its the
ATHLETE HELP YOU AS A
holidays mindset. And there are always
PHYSIQUE ATHLETE?
healthier alternatives to your favorite
I knew what it was like to work hard.
dishes! Before eating your holiday meal,
It also helped shape my body to what
be sure to drink a few glasses of water
it is today.
before you indulge. That way you will
feel satisfied
atisfied faster, therefore decreasARE THERE ANY PARTICULAR
ing
your
our
food
CHALLENGES YOU FACED ALONG
intake.
e.
YOUR FITNESS JOURNEY?
I have had days/weeks where I was
extremely unmotivated. I would dread
going to the gym and have a bad attitude while working out. I realized that
my sleeping patterns were affecting my
overall attitude of my workouts. I was
also getting in a routine where I was
getting bored with the same routine,
over and over. I tried new workouts, got
more sleep and got my mind straight.
KEEP UP WITH ASHLEY
PROFILE:
IFBB BIKINI PRO
GNC ATHLETE
AGE: 24
CURRENT RESIDENCE:
E: Akron,
OH
FORMER DIVISION 1 COLLEGIATE TRACK ATHLETE
E - 400M HURDLE
CHECK OUT ASHLEYS KEEP IT FRESH COLUMN AT
FITNESSRXWOMEN.COM FOR HER FUN AND FLAVORFUL
ORFUL
FIT-LIVING TIPS. YOU CAN ALSO FIND HER ON
FACEBOOK (WWW.FACEBOOK.COM/BIKINIPROASHLEY),
SHLEY),
TWITTER (@ASHLEYKFIT) AND INSTAGRAM (ASHLEYKFIT).
EYKFIT).
ASHLEY CAN BE CONTACTED FOR APPEARANCES THROUGH
WWW.FMG-FITNESSMANAGEMENTGROUP.COM.
1. Marshall, PW, Mc Ewen M, Robbins DW.

Strength and neuromuscular adaptation
following one, four, eight sets of high
intensity exercise in training males. Eur J
Appl Physiol 2011; 111:3007-16.
2. Paoli A, Moro T, Marcolin G, Neri M, Bianco
A, Palma A, et al. High-Intensity Interval
Resistance Training (HIRT) influences resting
energy expenditure and respiratory ratio in
non-dieting individuals. J Transl Med
2012;10:237.
3. Hagerman FC, Walsh SJ, Staron RS, Hikida
RS, Gilders RM, Murray TF, Toma K,Ragg KE.
Effects of high-intensity resistance training
on untrained older men. Strength,
cardiovascular, and metabolic responses. J
Gerontol A Biol Sci Med Sci. 2000
Jul;55(7):B336-46. PubMed PMID: 10898247.
4. Hackney AC, Hosick KP, Myer A, Rubin DA,
Battaglini CL. Testosterone responses to
intensive interval versus steady-state
endurance exercise. J Endocrinol Invest
2012;35(11):947-50.
5. Whyte LJ, Ferguson C, Wilson J, Scott RA,
Gill JM. Effects of single bout of very highintensity exercise on metabolic health
biomarkers in overweight/obese sedentary
men. Metabolism 2013;62(2):212-9.
6. Heydari M, Freund J, Boutcher SH. The
effect of high-intensity intermittent exercise
on body composition of overweight young
males. J Obes 2012;2012:480467.
7. McCall, Pete. What is Crossfit? Ace Fitness.
http://www.acefitness.org/acefit/healthyliving-article/60/648/what-is-crossfittraining-and-is-it/
8. Hazell TJ, Olver TD, Hamilton CD et al. Two
Minutes of Sprint-Interval Exercise Elicits
24-hr Oxygen Consumption Similar to That
C
of 30 min of Continuous
Endurance Exercise.
International J
Journal Sports Nutrition
Exercise Meta
Metabolism, 22: 276-283, 2012
9. Carlson LE, Speca M, Patel KD, Goodey E.
Mindfulness-b
Mindfulness-based
stress reduction in
relation to qua
quality of life, mood, symptoms of
stress and lev
levels of cortisol,
dehydroepiand
dehydroepiandrosterone
sulfate (DHEAS)
and melatonin in breast and prostate
outpat
cancer outpatients.
Psychoneuroe
Psychoneuroendocrinology.
2004
May;29(4):448May;29(4):448-74.
10. Dallman M
MF, Pecoraro NC, la Fleur SE.
Chronic stres
stress and comfort foods: selfmedication and
a abdominal obesity. Brain
Behav Imm
Immun. 2005;19:275-280.
11. Epel ES,
ES McEwen B, Seeman T,
Matthews K, Castellazzo G, Brownell KD,
Bell J, Ickovics
Icko
JR. Stress and body
shape: stre
stress-induced cortisol secretion
is consisten
consistently greater among women
with centra
central fat. Psychosom Med. 2000
Sep-Oct;62(5)
Sep-Oct;62(5):623-32
R & Van Cauter, E. (2010). Role
12. Leproult, R.,
of Sleep and S
Sleep Loss In Hormonal
Release and M
Metabolism. Endocrine
Developmen
Development. 17:11-21.
13. Yadav R
RK, Magan D, Mehta N, Sharma
Mahapa
R, Mahapatra
SC. Efficacy of a shortterm yoga
yoga-based lifestyle intervention in
reducing stress and inflammation:
prelimina
preliminary results. J Altern
Complem
Complement Med. 2012 Jul;18(7):662-7.
DECEMBER
DEC
EM
2013
FITNESS RX 49
FitRx TRAINING
A
Butt-shaping,
Ab-toning,
Fat-blasting
Workout!
RD
I
A
h
P
h
rap
g
oto
ERNAL
B
R
y PE
yb
Styling by Trish Stella

Makeup by Jeanette Kitty Nielsen
Top and shorts by Nike
Footwear by Nike
Location: The Gym, Ft Lauderdale, Fla
By
J
AI
M
E
with IFBB Bikini Pro

VANESSA CAMPBELL
50 FIT NE S S R X
DECEMBER 2013
Tight curves the

intersection of strength
and femininity. All the
beauty of a womans
body enhanced with
training serioustraining.
So, if youre imagining pink
dumbbells and reading a
magazine on an elliptical,
you are definitely mistaken.
To shape a svelte, sexy,
strong body, youll need to
get in touch with your inner
athlete. Think Gabby Reece
the Williams sisters Hope
Solo Karina Smirnoff
Nicole Wilkins or IFBB Bikini
Pro Vanessa Campbell.
Vanessa, also
known as V
or Coach V,
developed her
fit and feminine physique
with resistance training,
intense cardio
and explosive
plyometrics.
I especially
love doing
plyometrics,
because I find
it challenging.
The harder the
challenge, the
more fun I have!
They dont call
me Plyo Queen
for nothing.
Interested in
learning Vanessas secrets?
Then keep reading. Coach V
shares a workout
to shape high and
tight glutes, tone
abdominals and dissolve the fat hiding
your hard work.
Lets get to it
dangerous
curves ahead!
D E C E MB E R 2013 FITNESS RX
51
FitRx TRAINING
WHAT TO
EXPECT
PLYOMETRICS
Every superset includes
a plyometric exercise
that targets the lower
body and/or the core.
These bodyweight exercises will amp up your
fat burning, improve
your overall athleticism
and shape a strong and
svelte body.
TIGHT CURVES WORKOUT

EXERCISE
NO REST BETWEEN THE EXERCISES IN THE SUPERSET.
REST 45 SECONDS BETWEEN EACH SET.
WARM-UP: REPEAT 2 TIMES

4 MIN: UPRIGHT BIKE MODERATE RESISTANCE, ABOVE 90 RPM, SEATED
1 MIN: UPRIGHT BIKE HEAVY RESISTANCE, ABOVE 60 RPM, OUT OF SEAT
GLUTE SUPERSET 1: REPEAT 3 TIMES

SUMO DEADLIFT:
12 REPS
COMPOUND
MOVEMENTS
The multi-musle exercises like the Sumo
Deadlift and Bulgarian
Split Squat will help to
improve your overall
lower body strength and
training capacity.
BENCH JUMPS:
12 REPS
ISOLATION WORK
Exercises like the Stability Ball Crunch and Hip
Extension target the
abdominals and glutes
directly, complementing
the compound movements and plyometrics.
These exercises add
shape to specific key
muscle groups.
AB SUPERSET 2: REPEAT 3 TIMES
AB SUPERSET 1: REPEAT 3 TIMES

STABILITY BALL CRUNCHES:
25 REPS
PLANK THRUSTS:
15 REPS
GLUTE SUPERSET 2: REPEAT 3 TIMES

BULGARIAN SPLIT SQUATS:
12 REPS, EACH LEG
SPLIT JUMPS:
12 REPS, EACH LEG
SCISSOR KICKS:
20 REPS, EACH LEG
PLYO PUSH-UPS:
10 REPS
THE FINAL BURN: REPEAT 3 TIMES

HIP EXTENSIONS:
25 REPS, EACH LEG
BALL GLUTE LIFTS:
20 REPS
STAR JUMPS:
12 REPS
ABDOMINAL HOLDS:
3 CONSECUTIVE 10-SECOND HOLDS
Let go of the fear of failure. Be

brave and go after what you want!
52 FIT NE S S R X
DECEMBER 2013
GET TO KNOW COACH V

VANESSA SHARES WHY SHE LOVES COACHING,
THE KEY TO FITNESS SUCCESS AND A FEW
SURPRISING FACTS
Youre a coach for Bombshell Fitness. Tell us

about your role and how you came to be in this
position.
V: Yes, Im Head Coach at Bombshell Fitness. How I came

to be in this position is a long story, but Ill keep it short.
Prior to Bombshell, I worked for a major corporation and
even though it was a secure job and I was there for four
years, I felt unfulfilled. On the side, I did personal training
for fun and loved it! During this time, I was already a client
of Bombshell Fitness. Long story short, when Shannon Dey,
the founder of Bombshell, asked for help with the team,
I jumped at the opportunity. Ive been with the company
since 2009.
Why do you love being a coach?
V: There are too many reasons why I love coaching to list

them all, but the number one reason is being able to witness the INNER transformation of the women I coach.
Coaching is so much more than providing nutrition and training direction. What other things
do you find yourself discussing and teaching
the women you coach?
V: Youre right! Its way more than just a diet and workout.
We discuss how to make fitness a lifestyle. Like how to fit
training and meal planning into a normal daily routine. We
also talk about options when dining out with family and
To achieve fitness success, what is the most

important thing one must do?
V: Let go of the fear of failure. Be brave and go after what

you want!
What are people surprised to learn about you?

V: [laughing] Im really not that interesting, but I would
say people are surprised to find out that Im 100 percent
Puerto Rican, Im fluent in Spanish and learned English at
the age of 14 and I have a degree in criminal justice and
once wanted to be a detective.
How do you motivate yourself on those days

you dont feel like training?
V: I love to train so those days hardly happen. But, if they

do, I simply remind myself that I have NEVER regretted a
workout. I also remind myself of how happy and satisfied I
feel after training. Thatll get me going!
You are a great example of someone who balances enjoying life and maintaining a fit and
lean physique. Has it always been that way for
you?
V: No, it wasnt always that way. It got to a point where

wanting perfection from myself was all that mattered, but
those days are long gone. Ive learned that perfection does
NOT exist and that obsession will only keep you from fully
enjoying life.
D E C E MB E R 2013 FITNESS RX 53
FitRx TRAINING
GET IT RIGHT
To get it tight, you must get it right! Use our detailed
instructions to help you master the exercises.
SUMO
DEADLIFT
Position feet in a
wide stance, with
toes pointed slightly
outward. Squat
down and grasp
bar narrower than
shoulder width.
Lift bar by driving hips forward
and straightening
legs. Keep weight in
heels, back straight,
core tight and the
bar close to the
body throughout the
movement.
BENCH JUMPS
Stand with your
feet shoulder-width
apart, facing a bench.
Perform a partial
squat to help you
explosively jump up
onto the bench with
both feet. Jump back
down to the starting
position, landing in
a squat to absorb the
impact.
54 FIT NE S S R X
DECEMBER 2013
I love the sumo stance for a

deadlift. Positioning my feet
wider allows me to lift more
weight safely.
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. Exhale as you contract your abdominal muscles and curl your shoulders and trunk toward
your knees. Slowly lower down to the starting position.
5 KEYS FOR
GREAT GLUTES
& ABS
VANESSA SHARES HER
TIPS FOR TIGHT CURVES
SMART NUTRITION. The cleaner the
meals are, the leaner you will get.
Follow a diet of whole, fresh, nonprocessed foods, and the abs will
come. Vanessa also recommends using
supplements to bolster your nutrition.
A few of her favorites are: Protizyme
Protein, Tri-Pep BCAA, Synedrex and
T.A.G. Glutamine.
SWITCH IT UP. My husband once told
me that training should always be fun
and once it starts getting boring, its
time to switch things up. So,
consistently mix up your training
routine to stay motivated and keep
your body from plateauing.
According to EMG research,

this is one of the most effective exercises for rectus
abdominis activation.1 To
make this exercise even more
challenging, try holding a 10to 15-pound weight.
PLANK THRUST
Standing with
feet together,
squat down and
place your hands
on the ground
shoulder-width
apart. Thrust your
legs back into a
plank position.
Make sure to
keep your core
tight and body
in a straight line.
Then, jump your
legs back into
starting position.
DO CARDIO. Incorporate some type

of cardiovascular training to help
achieve the amount of leanness needed
to see your abs and definition
throughout your body.
GET LOW. Going deep into squats and
lunges will help to better target the
glutes. Be sure to use proper form
when doing these or any other
exercises.
NEVER GIVE UP. A firm, round booty
and tight abs take time to develop.
Work hard, never give up and the
results will follow.
FitRx TRAINING
BULGARIAN SPLIT SQUAT
Holding dumbbells, stand with your back
toward the bench. Take a few steps forward and stretch one leg back to place it
on the bench. Descend into lunge, keeping front knee behind the toes. Pressing
through your heel, straighten your front
leg to complete the rep.
Work hard, never give up

and the results will follow.
SPLIT JUMPS
Begin in a lunge stance with the right foot
forward. Jump into the air and land into a lunge
with the left foot forward. Jump in the air again
and land in a lunge with the right foot forward.
Continue at a brisk pace.
56 FIT NE S S R X
DECEMBER 2013
I love how this exercise

helps to tighten up the
lower abs.
SCISSOR KICKS
Lie down on a bench. Reach arms behind you and grab bench. With a slight bend at the knees,
lift your legs up about six inches by engaging your abdominal muscles. This is the starting position. Now lift your left leg up to about a 45-degree angle while your right leg is lowered until the
heel is about two to three inches from the bench plane. Then, switch by raising your right leg up
and lowering your left leg. Repeat in a brisk but controlled motion, keeping abs tight.
If youre not yet strong enough

to perform the plyo variation,
perform a regular push-up.
PLYO PUSH-UP
Get into a plank position, supporting your
weight on your hands and toes. Bend your
elbows to lower your chest towards the ground.
At the bottom of the movement, quickly and
explosively push yourself up so that your hands
leave the ground. Return to the starting position
and repeat the exercise.
57
FitRx TRAINING
HIP EXTENSIONS
On your hands and knees, engage
your core and abdominal muscles to
keep the spine straight. Lift the left
leg and bring it to your chest to engage the core. Then, straighten the
leg behind you and lift it up to activate the glutes. Perform all reps with
the left leg before switching legs.
Add ankle
weights to really
feel the burn!
ABDOMINAL HOLD
Sit on bench and place the palms of your hands on the edge. Tighten
your abs and bring your feet off the floor and your glutes off the bench.
Hold this position for 10 seconds (or as long as you can). Then lower
yourself down and repeat until youve reached 30 seconds.
BALL GLUTE LIFT
Place the stability ball on a
bench. Lie face down on the
ball, positioning it under your
belly and hips. Reach arms
around the ball and grab the
bench for stability. Lift legs by
contracting the glutes. Pause
at the top to deepen the contraction and return to starting
position. Dont allow the legs
to swing up and down. Eliminate momentum by focusing on the glutes lifting and
lowering the legs.
This one will

directly target your
glutes and lower back.
Challenge yourself
by adding some ankle
weights.
58 FIT NE S S R X
DECEMBER 2013
STAR JUMP
Begin with your feet together
and arms at your sides. Perform
a partial squat and explode
up into a jump with your legs
spread and arms away from the
body. As you land, bring your
limbs back in and land in a squat
to absorb the landing.
REFERENCES
1. Francis. The best abdominal exercises. American
Council on exercise May/
June, 2001.
2. Anders, Mark. Glutes to
the Max. ACE FitnessMatters.
2006 Jan-Feb. http://www.
acefitness.org/getfit/GlutesStudy2006.pdf
3. Nicole J. Chimera,
Kathleen A. Swanik, C. Buz
Swanik, and Stephen J.
Straub. Effects of Plyometric
Training on Muscle-Activation Strategies and Performance in Female Athletes.
J Athl Train. 2004 JanMar; 39(1): 2431. PMCID:
PMC385258
4. Mrk Vczi, Jzsef
Tollr, Balzs Meszler, Ivett
Juhsz, and Istvn Karsai.
Short-Term High Intensity
Plyometric Training Program
Improves Strength, Power
and Agility in Male Soccer
Players. J Hum Kinet. 2013
March; 36: 1726. Published
online 2013 March 28. doi:
10.2478/hukin-2013-0002
PMCID: PMC3661889
WHAT IS BOMBSHELL FITNESS?
Bombshell Fitness provides training, nutrition and

coaching services for those who either want to compete or just look like they could. Bombshell Fitness
offers online training programs as well as personal and
group sessions at their Daytona Beach headquarters.
All member plans are supported by a full-time coaching
staff of IFBB Pros. Bombshell Fitness was founded in
2007 by Shannon Dey, an IFBB Pro Athlete with advanced degrees in sports psychology and health education. For more information, visit www.bombshellfitness.
com or Team Bombshell on Facebook.
MODEL PROFILE
IFBB Bikini Pro
Mother of Two
Bombshell Fitness Head Coach
30 years old
Born in Passaic, New Jersey
Resides in Daytona Beach, Florida
KEEP UP WITH VANESSA

For more fitness tips
and motivation from
Vanessa, you can find her
on Facebook (IFBB Pro
Vanessa Campbell), Twitter
(@VanessaCam_1st) and
Instagram
(VanessaCam_1st).
59
FitRx TRAINING
FIT
A
Do-Anywhere
Workout You
Can Take on
Vacation
TO
GO
By LISA STEUER with BIKINI PRO CAROLINA SILVA

Photography by PER BERNAL
Make-up and hair by Jeanette Kitty Nielsen Styling by Trish Stella Clothing by Nike
60 FITNE S S R X
DECEMBER 2013
Lets face it. During the holiday

season, its hard enough finding
time to work out between the chaos
of parties, shopping and planning.
But throw holiday traveling into the
mix, and it becomes very easy to
give up on fitness and say goodbye
to all the hard work you put in the
gym throughout the rest of the year.
But this holiday season, its time
to do things differently. Because the
fact is, you dont have to forgo the
workout, and you can find the time
to fit fitness in. With our
Do-Anywhere Workout and
complete guide to elastic band
training, youve got the tools you
need to stick to your fitness goals
this holiday season. This is a fullybody, cardio and resistance training
program that will burn fat and get
your heart pumping. Plus, it only
takes about 30 minutes to complete.
So pack your resistance bands when
you pack for vacation and even if
you arent going anywhere, this
quick but efficient workout can
easily fit into your hectic schedule!
To help you stay on track this
holiday season, weve enlisted the
help of IFBB Bikini Pro Carolina
Silva. Carolina is fairly new to the
pro scene, as she competed in her
first show in May 2013. But this
Colombian beauty knows all about
successfully fitting fitness into a
busy schedule. In addition to
competing, Carolina works full time
as a dental assistant. Plus, she went
pro at only her third show just a
few months after she first started
competing!
Read on as Carolina demonstrates
the FitnessRx Do-Anywhere
Workout and offers us some tips
and tricks along the way. Come
on lets get to work!
DECEMBER 2013
FITNESS RX 61
FitRx TRAINING
THE DO-ANYWHERE
WORKOUT
Perform all rounds of each circuit before

moving onto the next.
No rest between exercises in each circuit.
End the workout with a five-minute stretch.
CIRCUIT 1: REPEAT 3 TIMES

HIGH KNEES: 1 MINUTE
LATERAL JUMPS: 15 EACH DIRECTION
KNEE-UP JUMP LUNGES: 10 EACH LEG
BAND PUSH-UPS: 10 REPS
PLANK JACKS: 20 REPS
REST: 60 SECONDS
MOUNTAIN CLIMBERS: 30 SECONDS
BICYCLE CRUNCHES: 30 SECONDS
TRICEPS KICKBACKS: 12 REPS
ROWS WITH DEADLIFT: 12 REPS
REST: 60 SECONDS
HIGH KNEES: 1 MINUTE
LATERAL JUMPS: 15 EACH DIRECTION
KNEE-UP JUMP LUNGES: 10 EACH LEG
LATERAL BAND WALK: 20 STEPS EACH DIRECTION
SQUATS WITH SHOULDER PRESS: 20 REPS
REST: 60 SECONDS
Fitness is truly an art; I

get to sculpt and transform
my body, which is my canvas.
BENEFITS OF BANDS
Weights are an essential part of any fitness program. But are there benefits that elastic bands can provide that weights
simply cant? Several studies have shown that elastic bands are an excellent alternative for lean muscle growth, especially
when you cant get to the gym to use free weights or machines. Here are a few reasons that bands are an excellent addition
to your fitness program.
INCREASED TRAINING ACTIVITY. A study by Jalal et al. showed that elastic bands provided a 15 percent increase in training activity, compared to free-weight training. There was also a higher level of muscle activation in later stages of the movement using elastic bands.
MORE MUSCLE TENSION. A study by Colado et al. found that elastic bands may actually be better than free weights or resistance machines at both increasing lean body mass and strength. The elastic material is stretched for the entire movement,
which places resistance on the muscle throughout the entire motion. This continuous tension leads to more lean muscle
growth. I normally get more soreness from bands because of the resistance I am fighting during the negative portion of a
strength exercise, said Carolina.
EASY TO PACK. Resistance bands are convenient and easy to pack for traveling. They dont
take up much space and you can get a good workout no matter where you are, said Carolina.
References:
Jalal FY, et al. Resultant muscle torque and electromyographic activity during high intensity elastic resistance and free weight
exercises. EJSS 2013;13(2): p. 155-163.
Pinto RS, et al. Effect of range of motion on muscle strength and thickness. J Strength Cond Res 2012;26(8): p. 2140-5.
Rudolph, Michael J. Band-tastic! Are Elastic Bands Better Than Free Weights? FitnessRx for Women Aug. 2013: 100-101. Print.
62 FIT NE S S R X
D E C E M B ER 2 0 1 3
HOW TO
A guide to completing the exercises in this workout,
with some tips from Carolina.
CAROLINAS
TIP
Bring your knee as
close as possible to
your chest.
MOUNTAIN CLIMBERS: In the plank position,

bring one leg forward under your chest while
the other leg is extended, and then switch. Continue alternating. Make sure to go as fast as you
can while keeping your body and abs tight.
ground and your knees bent. Lift your feet off the floor so they
make a 90-degree angle with your hips and point your toes. Lift
left knee without allowing your arm to fold across your face,
and push your right leg out and away from your body. Come
back to the center. Repeat on the opposite side.
TENSION LEVEL. Bands come in a

variety of tension levels: light, medium,
heavy, very heavy, etc. Since different
muscles require different levels of
resistance, it is a good idea to have at
least three bands with different tension
levels: light, medium and heavy.
POSTURE AND CORE. When using the

bands in your workout, make sure to
maintain your posture and keep your
core tight. Keep your knees slightly
bent during standing exercises.
Following both these principles will help
you maintain control during band
exercises.
lightly touching behind your head, your elbows flat on the
knee in toward your head. Try to touch your right elbow to your
Here are some facts about elastic

bands so you can get the most out
of your workout!
BAND TYPES. There are a few different

types of bands available:
Fit Tube: This is a heavier band
usually made from heavy duty latex and
includes plastic handles on each end.
This type of band has a good range,
meaning you can get a good workout
for both your upper and lower body.
Clip Tube: This one includes ankle
cuffs in addition to the plastic handles
at each end. Made with rubber latex,
this band also includes attachments so
you can hook it up with another
resistance band for more levels of
resistance.
Flat and Thin: These bands are
about four feet long and are primarily
used to train the lower body.
If youre just starting out with
resistance bands, just stick to the
basics the long tube with handles. As
you get more comfortable, you can try
out the variations.
BICYCLE CRUNCHES: Lie on the floor with your fingers
and twist your upper body while simultaneously bringing one
ELASTIC BANDS:
THE LOWDOWN
CAROLINAS
TIP
Try keeping shoulders
lifted off the floor for
added tension to abs.
SLOW AND CONTROLLED. Make sure

you slowly lift and lower the band
during the exercise, and never let the
band snap back into place. If you find
that you cant maintain the bands
resistance, it means that you need to
choose a lower tension band or
increase the bands slack.
PROPER STORAGE AND CARE. To
protect their shape and longevity, be
sure to store the bands loosely and out
of direct sunlight. Remove dirt and
sweat with a cloth and warm water.
Before using each time, check to make
sure the band is not torn or has any
weak areas.
References:
Wahener, Paige. Choosing and Using Resistance Bands. About.
com Exercise. Web. 09 Sept. 2013.
Baird, Jaime. Beach Body Workout with Bikini Champion
Chady Dunmore, FitnessRx for Women Aug. 2013: 54-60. Print.
3 Types of Resistance Bands for Your Fitness Goals. Fit Day.
Web. 09 Sept. 2013.
63
FitRx TRAINING
SQUATS WITH SHOULDER PRESS: With feet shoulder-width apart, stand on the resistance band. While grasping
the band, hold the handles in front of your shoulders with your palms facing away from you. Keep the handles in
front of your shoulders while moving your body down into a squat. When you stand up, extend your arms so that
you are pushing the handles above your shoulders. Squat down to the starting position.
CAROLINAS
TIP
Do not let your knees
extend past your toes
during the squat.
LATERAL BAND WALKS: With the band around

your ankles, stand with your legs about shoulderwidth (or the width where you start feeling tension
in the band). Then, keeping your knees slightly
bent, lift one foot and step sideways. Feet should
now be more
than shoulder-width
apart. Move
the other
foot in just
a bit so that
feet are back
to shoulder width.
Repeat. Keep
your upper
body straight
when stepping laterally.
Only your
feet should
be moving,
says Carolina.
Carolina talks about staying fit during the holidays, training difficulties shes encountered, advice for getting in shape, and much more!
Q
&A
WITH
CAROLINA
SILVA
Lisa: Youre pretty new to the pro stage, so how did you get interested in fitness? Have you been active
your whole life?
Carolina: I have always kept active and participated in many sports and recreational activities growing up.
I played soccer all throughout high school and even played rugby my first year at Florida State. Im small,
but I can sure put up a fight!
L: So why did you decide to start competing?
C: I was always familiar with weight training, but I was never really educated on the whole macros and food
prepping, let alone stepping onstage. I needed something that would challenge me diet-wise and help me
overcome stage fright. Competing in Bikini did just that.
L: You went pro pretty quickly after you first started competing. What was that like to succeed so fast?
C: I never thought I could accomplish all that I have in such short time. I guess that saying really is true,
64 FIT NE S S R X
D E C E M B ER 2 0 1 3
BAND PUSH-UPS: Get in plank position, draping the resistance band

across your lower back. Loop the ends
of the band through each thumb, and
place your hands on the ground in the
starting position body facedown on
the ground.
CAROLINAS
TIP
Keep your head and eyes
up; keep your core tight
and straight.
Hard work doesnt go unnoticed.

Winning that day was truly a blessing
and dream come true.
L: I read that you were 30 pounds

overweight before you started competing. What did it take for you to
lose the weight?
C: Yes, hard to believe, but true. I
ended up gaining more than just the
freshman 15 in college, and then getting married, I guess I got a little TOO
comfortable [laughing]. The right nutrition, supplement and workout plan,
hard work and just plain ol perseverance is really all it takes. My first three
shows were all about two weeks apart
and each time, I just kept pushing for
better.
L: Working full time as a dental assistant, how do you find time for fitness
and staying healthy? Any advice for
women who work full time?
PLANK JACKS: : Get in plank position

on your hands. Keeping hands in place,
jump feet out and back in like a jumping
jack. Dont stick your butt up in the air
and keep your core tight at all times,
says Carolina.
C: I have to make time. If you want it

that bad, you will find a way to fit your
meals and workouts in. I cant say
Im never tired or dont have my off
days, but it is all so worth to know I
worked all day long and accomplished
everything I needed to by days end.
My advice for women who work full
time is to plan ahead of time and set a
schedule. Once you know everything
you have to do and when you need to
do it, there should really be no excuse
to not check it off the list. Organization is key!
L: Do your co-workers know about

your competing life and support you?
C: Absolutely! I wouldnt be able to
stop to eat every couple of hours or
get the days off I need to travel if
they didnt fully support what I did.
Its so nice to come back after each
show and have all my co-workers be
so eager to know how it went; it shows
they really do care. Gotta love my
dental fam!
L: Now talking a little bit about your

training, whats been a difficult area
of your body to train, if any, and how
have you been able to train it?
C: Most difficult area for me to train
would have to be my legs. I gain a lot
of muscle on my legs very easily, so
I have to be careful with how heavy I
lift. I have been able to incorporate
more plyometric training to really
tone my legs down and still keep some
muscle.
Anyone, all shapes
FitRx TRAINING
and sizes, can get into
KNEE-UP JUMP LUNGES: Stand with feet

hip-width apart. Lunge back with left leg
while swinging left arm forward and right
arm back. Push off right foot and jump
straight up (as high as possible), bringing
bent left knee toward chest and swinging
right arm forward and
left arm back.
shape as long as the

will and drive is there.
L: Is there anything else youve struggled with along
your journey to be fit, and if so, how have you dealt
with it?
C: Biggest obstacle for me was taking in the dieting aspect of this sport. I was so used to eating rice
and beans daily. It was definitely hard on my family
as well to see me so thin because culturally, its
not the norm. I continue to learn new ways to stay
on track. Fortunately, my parents have also seen
the positive outcome of living a healthy lifestyle and
have welcomed it themselves.
L: Whats your advice for women who want to get in

shape like you?
C: Set a goal and DO NOT STOP until you have surpassed it! Anyone, all shapes and sizes, can get into
shape as long as the will and drive is there.
L: Why do you enjoy fitness so much?

C: I love that there is always room for improvement.
Fitness is truly an art; I get to sculpt and transform
my body, which is my canvas.
L: And what do you like to do for fun outside of fitness?
LATERAL JUMPS:
Place a towel
on the floor,
and stand on
one side. Jump
sideways over the
towel. As soon
as both feet land,
jump back to the
other side.
CAROLINAS
TIP
Use your arms to push
yourself into the air
and to maintain
balance.
66 FIT NE S S R X
Coconut Creek, FL
and cousins still live

there. We own a farm
in Manizales, so we try
to make a trip there
every summer.
FAVORITE PLACE
TO VACATION:
WHAT MOTIVATES
HER:
I love to go to Colombia. My parents

are from there and
all my aunts, uncles
My progress, big or
small is what keeps
me motivated to keep
on going and pushing
harder.
D E C E M B ER 2 0 1 3
L: Since this is a do-anywhere holiday workout,

Im interested to know how you usually spend your
holiday season.
C: I always spend every holiday with my family. We
normally just stay in town. We all get together at
one of our family members houses and pick a color
theme for each holiday. We all dress up in that color
and the pictures come out so beautiful.
L: And do you have any advice for women who have

a difficult time sticking to a fitness/diet regimen
during the holidays?
Carolinas Profile
AGE: 24
BORN: Hoboken, NJ
RESIDENCE:
C: Im an adrenaline junkie. I love to go out on motorcycle rides with my husband; heck I even have MY
motorcycle license as well. I live for the thrill [laughing]. I like to do outdoorsie stuff as well, like those
obstacle course races and jet skiing.
C: Plan ahead of time! Again, organization is key.

Make sure you have food prepped and packed for the
day. Make time, at least once a day, to get a workout
or cardio in. You are enjoying the company of your
family and friends, not the food.
L: Thanks for the great advice, Carolina! Anything

else youd like to add?
C: I have to thank my boss J.M. Manion and my team
Fitness Managment Group (FMG) for allowing me to
be a part of all these great opportunities!
ROWS WITH DEADLIFT: Stand on

the resistance band, and be sure to
grab the band low enough to create
sufficient resistance. Keep your back
straight and aligned, squeeze your
shoulder blades, and pull the resistance band up toward your body, drawing your elbows in. Return the band
to the starting position. Then squeeze
your hamstring and glutes as you pull
your body upright and pull the resistance band straight up. Return back to
starting position and continue alternating between row and deadlift.
HIGH KNEE RUNS: Quickly

run in place bringing your
knees towards your chest.
You can make this harder
by holding a weight or
something that weighs five
pounds or less. Pull arms
back and forth as you
are running.
CAROLINAS
TIP
Focus on landing
on balls of feet.
TRICEPS KICKBACKS:
Bending so that your chest
is parallel to the ground,
stand with left leg on end of
band, holding the other end
in your left arm. Extend your
arm backwards and lock
your elbows out. Hold for a
second and return to start.
After completing all 12 reps,
repeat on right side.
FOR MORE CAROLINA
Follow Carolina on Facebook (Facebook.

com/carolinasilvapro) and on Instagram
@carolinasilvaaa.
Carolina can be contacted for appearances
through
www.fmg-fitnessmanagementgroupcom.
TRAVEL FIT TIPS

Some tips for staying healthy on the go
and in everyday life!
COOK AHEAD. Have food cooked,
weighed and packed ahead of time to
prevent you from hitting those fast-food
joints, Carolina said. Ziploc baggies work
best to pack food, as they save a lot of
space.
BRING A GRILL. A George Foreman grill is
light and easy to travel with, and you can
conveniently cook fish or chicken or heat
up previously cooked foods right in your
hotel room.
PACK A COOLER. If you are traveling by
plane, all meat, vegetables, nuts, fruits
and other solid foods are allowed through
security. Freeze meat for longer flights,
and ice packs are allowed only if they are
frozen. Once past the security checkpoint,
you can ask a restaurant for a bag of ice.
CHECK HOTEL AMMENITIES. Pick a hotel
room with at least a fridge and microwave,
says Carolina.
KNOW THE AREA. Scope out gyms
around your hotel ahead of time and make
arrangements. And search online for
healthy restaurants and grocery stores
once you know where you will be heading.
STOCK UP. Once you arrive, shop for the
healthy food that youll need at the grocery
store you previously located.
HAVE HEALTHY SNACKS AVAILABLE.
Keep oatmeal, nuts, fruits or protein
shakes at hand for snacking so you dont
have to settle for any chips or candy.
PREPARE FOR FITNESS. Be sure to pack
running shoes and some resistance bands
for on-the-go training.
DINE OUT SMART. If you must dine out,
have your own menu in mind and think
healthy. Go for steamed veggies, fish and
grilled chicken, says Carolina. In addition, watch your portion sizes, avoid fried
or battered dishes, and order salads with
dressing on the side. Request dishes to
be prepared without any butter or sauces.
Opt for olive oil and vinegar for dressings.
EAT BEFORE. I always make sure I eat
prior to going out anywhere, that way Im
not tempted, says Carolina.
DESSERT GUM. You can find several
sugar-free dessert gums for those really
over-the-top cravings but moderation is
key!
DECEMBER 2013
FITNESS RX 67
DECEMBER 2013
FITNESS RX 69
FitRx FEATURE
Party Carby
Youve started out great, with

exercise. This will give the structure
and motivation that is always lacking
at holiday time, causing us to eat by
default or without purpose. The only
real structure to the diet beyond your
morning fast is based on when you are
going to be partying. Party time is
usually also the time that we eat
sweets or other foods that are heavy
with carbohydrates. Sugary foods
eaten at times other than around
exercise stimulate a cascade of
biochemical events that begin with
insulin and end with fat storage. We
can limit the effects of a profound
insulin response when the total
quantity of carbohydrates is controlled
in the diet. Studies of subjects
following carbohydrate-controlled
diets have shown greater short-term
weight loss when compared to
subjects following high-carbohydrate,
low-fat diets. While following a
carbohydrate-controlled diet, the body
will choose to burn fat as fuel, the
ultimate goal in weight loss.
The trick to staying on track during
the holidays, along with maintaining
your training, is concentrating your
carbohydrate-rich foods to the time
when you want them most: at parties.
Ideally you would skip sugars, sweets
and processed starches all together,
but thats a pretty unlikely scenario at
this time of year. So manage your
carbohydrate intake to maximize your
enjoyment and fuel your muscles at
the same time.
Heres how it works: Fifty to 100
grams of carbs per day gives you good
muscle fuel storage for your training
in the morning, and allows plenty of
enjoyment of special celebration
foods at the party. This is also the
carbohydrate range that will motivate
your body to burn the most fat rather
than storing your calories all day long.
You choose whether you want to allow
yourself more or less leeway in the
evening by how many carbs you eat
during the day. Some of your
carbohydrates will be important to
have right after exercise to recover
and refuel for the rest of the day and
prepare for your next workout.
Feeding yourself properly after
exercise also helps to keep your
appetite in check and your energy
levels high. Check out the sidebar on
typical carbohydrate content of
holiday foods to develop your party
carby strategies.
7 0 FIT NE S S R X
D E C E M B ER 2 0 1 3
A Few More Tricks
There are a number of science-based tricks that can help maintain your
health and physique while you are indulging in the party treats.
Meal replacement beverages

Research has been very supportive of the daily use of a beverage to
replace one meal or snack during the day as a way of maintaining control of
food choices. The meal replacement study group from the University of
Illinois fasting research had a better outcome compared to the group that
had only food. For the sake of enjoyment, which is certainly an important
part of eating, replace your post-exercise morning meal with a beverage.
Then you can still fully enjoy holiday lunches and dinners with friends and
family.
Emphasize protein
Take advantage of the energy-burning potential of protein. A study
conducted at Arizona State University East in Mesa, Arizona, illustrated the
thermogenic property of protein. Ten women aged 19-22 years consumed
either a high-protein or high-carbohydrate diet, and then their energyproduction was measured two-and-a-half hours after the meal. The
researchers found that when compared to the high-carbohydrate diet,
energy production was 100 percent higher on the high-protein diet. Over
the course of the day, post-meal energy production on the high-protein
diet totaled 30 more calories at each test time. The author speculates that
if this energy differential actually lasted for the two to three hours after
each meal (since each test point was two-and-a-half hours after each
meal), the added thermogenic effect of the high-protein diet may have been
as high as 90 calories. The high-protein diet contained two grams of protein
per kilogram bodyweight per day (about 1 gram protein/lb/day).
Friendly fats
A multitude of studies make it clear that intakes of healthy fats dont
make you fat. On the contrary, monounsaturated fats, omega-3 fats, and
fish oils all play a role in keeping your body and your mind in top shape. The
fats found in fish and shellfish, avocados, olives, nuts, nut butters, seeds
and healthy oils like olive, canola and peanut, help to control appetite,
improve mood and cognitive function, and decrease fat cell size and
numbers. Enjoy these foods, but be conscious of whether or not they are
paired with carbohydrate-laden ingredients and choose wisely.
Alcohol
Despite its prominent place in the health-promoting Mediterranean diet,
nutritionists have been concerned that wine and other sources of alcohol
would have a negative influence on blood sugar control, weight control or
weight loss. Several studies have investigated the influence of alcohol
consumption on markers for blood sugar control and risk of developing
type 2 diabetes. While many studies have been conducted on groups of
subjects 50 years and older, younger women 24 to 42 years old were
included in a study at the Harvard School of Public Health that found that
light to moderate drinking (2 drinks/day) may be associated with a lower
risk of type 2 diabetes. The researchers stated that the observed benefits
might not persist at higher levels of intake.
Capitalize on calcium
Keep your obesity gene turned off by consuming enough calcium.
Research into weight loss has centered on calcium and dairy products. It
has been discovered that there is an obesity gene in human fat cells that is
turned on and off by the presence or absence of calcium. When calcium
levels are low, the gene is turned on and promotes fat production and
energy storage. At the same time, the system that breaks down fat and
burns energy is suppressed. When calcium levels are abundant the obesity
gene is turned off, fat production is decreased and breakdown of fat is
increased, along with increasing thermogenesis, or calorie burning.
But calcium isnt the only thing that seems to be affecting fat loss and
weight control. In most of the research studies done to date, subjects
The study
confirmed that
the diet strategy
of intermittent
fasting combined
with cal orie
restriction had
beneficial effects on fat l oss
and lowering of
cardiovascular
disease risk
obtaining their calcium from dairy products have had

significantly greater weight control, less fat and more lean
body mass compared to those who get their calcium
predominantly from supplements. This is likely due to a
number of factors in milk that may affect protein metabolism
and fat loss; factors not found together in any supplement or
any food other than milk products. The fat in milk doesnt
affect these special factors, so choose nonfat or reduced fat
milk and yogurt, and small portions of cheese to minimize the
unhealthy saturated fats in your diet. To decrease the amount
of natural carbohydrates found in milk products, stick to
Greek-style yogurt during the holidays.
Green tea
A warm cup of brewed tea is a comforting accompaniment to
the chilly temperatures of November and December. Include it
several times a day and you may find that it does more than just
warm you up. Researchers speculate that numerous
mechanisms affected by the caffeine and catechins in green tea
support an increase in energy expenditure and fat oxidation,
appetite suppression, an increase in fat-burning enzymes, and
less absorption of calories. Green tea is also a potent source of
antioxidant phytochemicals, going a long way to boost your
health and fitness during the holidays and all year long.
DECEMBER 2013
FITNESS RX 71
FitRx FEATURE
The Holiday Diet Plan:
Exercise at least 6 days/week: 3 cardiovascular sessions, 3 other.

2 cups of water before exercise and continue during
and after exercise.
Post-exercise meal: 30 grams of protein and 30 grams
of carbohydrate as either food or a meal replacement
beverage.
Rest of the day: no more than a total of 100 grams of
carbohydrate per day. If you have a party to attend, save
up as many carbohydrate grams for the party as possible.
Round out your party food with protein and healthy fats.
Thats it!
SAMPLE MENUS
PLAN 1:
90 G CARBOHYDRATE
3 WS: WAKE UP,
WATER, WORKOUT
POST-WORKOUT
MEAL OR SHAKE
(30 G CARB)
LUNCH
LARGE SALAD (3 CUPS) WITH
4 OZ. GRILLED CHICKEN
(8 G CARB)
OLIVE OIL AND BALSAMIC
VINEGAR DRESSING
GREEN TEA
WATER
SNACK
2 TBSP NATURAL PEANUT
BUTTER
VEGETABLE STICKS
(1/2 CUP)
(2 G CARB)
GREEN TEA
HOLIDAY DINNER
LAMB ROAST
MASHED POTATOES (1/2 CUP)
(15 G CARB)
ROASTED BRUSSELS SPROUTS
(1/2 CUP) (5 G CARB)
FROSTED BROWNIE (30 G
CARB)
RED WINE, 4 OZ.
7 2 FIT NE S S R X
D E C E M B ER 2 0 1 3
Research has been very
supportive of the daily use of
a beverage to repl ace one meal

or snack during the day as a
way of maintaining control of
food choices.
PLAN 2:
95 G CARBOHYDRATE
3 WS: WAKE UP, WATER, WORKOUT
POST-WORKOUT MEAL OR SHAKE (30 G CARB)
LUNCH
STEAMED CLAMS
SLICED TOMATOES (2-3 SLICES) AND MOZZARELLA
DRIZZLED WITH 1 TSP OLIVE OIL (1 G CARB)
GLASS OF RED WINE
GREEN TEA
WATER
SNACK
VEGETABLE STICKS (1/2 CUP) (2 G CARB)
MIXED NUTS
GREEN TEA
HOLIDAY DINNER (BIG CARB MEAL!)

EGG NOG, 4 OZ. (15 G CARB)
ROAST TURKEY
COOKED ASPARAGUS SPEARS, 4 SPEARS (2 G CARB)
SWEET POTATO, CUP (15 G CARB)
CRANBERRY SAUCE, CUP (15 G CARB)
GLASS OF RED WINE
1 PIECE OF DARK CHOCOLATE (15 G CARB)
PLAN 3:
88 G CARBOHYDRATE
POST-WORKOUT MEAL OR SHAKE

(30 G CARB)
LUNCH (ON DAYS WHEN YOU HAVE A POST-WORKOUT SHAKE)
EGG, GOAT CHEESE AND VEGETABLE FRITTATA
(1/2 CUP RAW VEGETABLES) (2 G CARB)
GREEN TEA
WATER
SNACK
SLICED CUCUMBER ROUNDS (1/2 CUP) (2 G CARB)
CHEESE
GREEN TEA
HOLIDAY DINNER
1/3 CUP WHOLE-WHEAT PASTA (15 G CARB)
GROUND SIRLOIN OR GROUND ROUND
PASTA SAUCE, CUP (7 G CARB)
GRATED PARMESAN CHEESE
MIXED GREEN SALAD WITH OIL AND VINEGAR
DRESSING (5 G CARB)
FRESH BERRIES (3/4 CUP) (15 G CARB)
HOLIDAY CHEESECAKE, 1 PIECE (RECIPE INCLUDED)
(12 G CARB)
GLASS OF RED WINE
WATER
FitRx FEATURE
PLAN 4:
96 G CARBOHYDRATE

(30 G CARB)
LUNCH
THAI GROUND CHICKEN LETTUCE WRAPS (6 G CARB)
GREEN TEA
WATER
SNACK
GREEK-STYLE PLAIN YOGURT (2/3 CUP) (5 G CARB)
CUP MIXED NUTS AND SEEDS, LIGHTLY SALTED
1 TSP UNSWEETENED APPLE BUTTER (3 G CARB)
GREEN TEA
HOLIDAY DINNER
6 OZ. GRILLED WILD SALMON
CUP SAUTED GREEN BEANS WITH OLIVE OIL AND
GARLIC (5 G CARB)
CUP ACORN SQUASH WITH BUTTER (7 G CARB)
1/8 PUMPKIN PIE WITH UNSWEETENED WHIPPED
CREAM (40 G CARB)
GLASS OF RED WINE
WATER
PLAN 5:
100 G CARBOHYDRATE

(30 G CARB)
LUNCH
CHICKEN VEGETABLE STIR FRY (10 G CARB)
GREEN TEA
WATER
SNACK
1 CUP V-8 JUICE (10 G CARB)
TAMARI-ROASTED SUNFLOWER SEEDS
(OR OTHER SEEDS OR NUTS)
GREEN TEA
HOLIDAY DINNER
FISH TACOS (25 G CARB)
1 SUGAR COOKIE (15 G CARB)
CUP FRESH RASPBERRIES (10 G CARB)
DOLLOP OF UNSWEETENED WHIPPED CREAM
GLASS OF RED WINE
WATER
7 4 FIT NE S S R X
D E C E M B ER 2 0 1 3
PLAN 6:
81 G CARBOHYDRATE

(30 G CARB)
LUNCH
LARGE COBB SALAD (3 CUPS) WITH OIL AND VINEGAR
DRESSING (8 G CARB)
GREEN TEA
WATER
SNACK
1 CUP VEGETABLE STICKS (5 G CARB)
CHEESE
GREEN TEA
HOLIDAY DINNER
1 CUP MISO SOUP (8 G CARB)
JAPANESE SASHIMI
1/3 CUP RICE (15 G CARB)
CUP ICE CREAM (15 G CARB)
GREEN TEA
GLASS OF RED WINE
WATER
T h e r e s ea r c h e r s f o u n d t h a t w h e n c o m p a r ed t o
t h e h i g h - ca r b o h y d r a t e d i e t , e n e rg y p r o d u c t i o n
w a s 1 0 0 p e r ce n t h i g h e r o n t h e h i g h - p r o t e i n d i e t
PLAN 7:
100 G CARBOHYDRATE

(30 G CARB)
LUNCH (ON DAYS WHEN YOU HAVE A POST-WORKOUT
SHAKE)
CHEESE OMELET
MIXED GREEN SALAD WITH OIL AND VINEGAR DRESSING (5
G CARB)
GREEN TEA
WATER
SNACK
MIXED NUTS
GREEN TEA
HOLIDAY DINNER
EGG NOG, 4 OZ. (15 G CARB)
4-6 CRACKERS AND CHEESE (15 G CARB)
SHRIMP COCKTAIL WITH COCKTAIL SAUCE (5 G CARB)
FROSTED BROWNIE (30 G CARB)
GLASS OF RED WINE
WATER
TYPICAL CARBO CONTENT

OF HOLIDAY FOODS
FOOD
Holiday Diet
Post-Workout
Meal Repl acement Shake

(YOUR 30:30 BEVERAGE)
THE WHOLE POINT OF THIS SHAKE IS THAT ITS
PRACTICAL, PORTABLE, TASTY AND FILLING.
YOULL HAVE PLENTY OF FANCY, GOURMET FOOD
AT YOUR PARTIES.
PLACE IN BLENDER:
1 CUP MILK OR SOYMILK
FROZEN SMALL BANANA
1/3 CUP FROZEN BERRIES
1 SCOOP WHEY PROTEIN ISOLATE (ABOUT 22 G OF PROTEIN)
1 TBSP NATURAL UNSWEETENED PEANUT BUTTER
1 TBSP NATURAL NON-DUTCHED COCOA POWDER
BLEND AND ENJOY!
Holiday Diet
Post-Workout Meal
(YOUR 30:30 MEAL)
1 WHOLE EGG PLUS 2 EGG WHITES, PREPARED
ANY WAY YOU LIKE
OLIVE OIL TO PREPARE EGGS

6 OZ. GREEK-STYLE YOGURT
CUP FRESH BERRIES
1/2 TSP HONEY FOR YOGURT AND FRUIT
1 TBSP FLAXSEED MEAL FOR YOGURT AND FRUIT
7 6 FIT NE S S R X
D E C E M B ER 2 0 1 3
CARBOHYDRATE
IN GRAMS
BEVERAGES
JUICE, 4 OZ.
EGG NOG, 4 OZ.
MILK, 8 OZ.
PUNCH, 4 OZ.
WATER, TEA, COFFEE, DIET SODA
15
15
12
15
0
ALCOHOL
BEER, 12 FL. OZ.
LIGHT BEER, 12 FL. OZ.
LIQUOR, 1.5 OZ.
WINE, 4 FL. OZ.
WINE COOLER, 12 FL. OZ.
15
7
0
0
15
APPETIZERS
CHEESE
CRACKERS, 4-6
FRUIT, 1 MEDIUM OR CUP BERRIES
MINTS, 8
NUTS
VEGETABLES, NON-STARCHY, RAW, 1 CUP
LETTUCE, RAW, 2 CUPS
0
15
15
15
0
5
5
SALADS
FRUIT, CUP
GELATIN, REGULAR, CUP
PASTA SALAD, CUP
WALDORF SALAD, CUP
15
15
15
15
VEGETABLES, SAUCES AND SIDE DISHES

BREAD, 1 SLICE
DINNER ROLL, SMALL
COCKTAIL SAUCE, 1.5 TBSP
CRANBERRY SAUCE, CUP
PASTA SAUCE, CUP
15
15
5
15
15
PASTA, 1/3 CUP

15
POTATO
15
BAKED, 1 SMALL
15
MASHED, CUP
15
SCALLOPED, CUP
15
RICE, 1/3 CUP
SWEET POTATO
MASHED, CUP
15
30
SWEETENED, CUP
15
STUFFING, 1/3 CUP
WINTER SQUASH, UNSWEETENED, 1 CUP 15
VEGETABLES, COOKED
PEAS AND CORN, CUP
15
15
BAKED BEANS, CUP
ALL NON-STARCHY VEGETABLES, CUP 5
SWEETS & DESSERTS
BROWNIE, UNFROSTED, 2-IN. SQUARE
15
30
BROWNIE, FROSTED, 2-IN. SQUARE
CHOCOLATE, AVERAGE SINGLE PIECE 15-30
(DARKER CHOCOLATE HAS FEWER CARBS)
30
FRUIT CAKE, 1/16 CAKE
45
FRUIT COBBLER, CUP
15
FROZEN YOGURT, CUP
15
ICE CREAM, CUP
30
SHERBET, CUP
45
PEANUT BRITTLE, 2 OZ.
15
POPCORN, 3 CUPS
7
POPCORN BALL
PIE WITH FRUIT
SINGLE CRUST, 1/8 PIE
DOUBLE CRUST, 1/8 PIE
30-45
45-60
PECAN PIE, 1/8 PIE

PUMPKIN PIE, 1/8 PIE
60-70
30-45
SUGAR COOKIES
UNFROSTED, 1 SMALL
FROSTED, 1 SMALL
15
30
Hol iday Cheesecake*

USE 3 AND ONE-HALF-INCH FOIL CUPS
MAKES 12 INDIVIDUAL CHEESECAKES
CRUST INGREDIENTS:
1 CUP GRAHAM CRACKER CRUMBS
1/8 CUP SPLENDA
3 TBSP BUTTER, MELTED
CAKE INGREDIENTS:
1 LB. NEUFCHATEL CHEESE (LOW-FAT CREAM
CHEESE) SOFTEN TO ROOM TEMPERATURE
3 WHOLE EGGS
3 EGG WHITES
1/4 CUP AMARETTO
2/3 CUP SPLENDA
1/8 CUP FLOUR
1/4 CUP WHIPPED CREAM
12 STRAWBERRIES
1. COMBINE GRAHAM CRACKER CRUMBS, 1/8 CUP

SPLENDA AND MELTED BUTTER. SPOON INTO 12 FOIL
CUPCAKE TINS AND PAT DOWN ON THE BOTTOM.
2. BEAT THE NEUFCHATEL CHEESE WITH AN ELECTRIC
MIXER UNTIL VERY SOFT.
3. BEAT IN THE EGGS, AND AMARETTO.
4. SLOWLY ADD THE DRY INGREDIENTS WHILE BEATING
THE BATTER.
5. SPOON THE BATTER INTO THE CUPCAKE TINS.
6. BAKE FOR 35-43 MINUTES AT 350 DEGREES. TURN
OFF THE OVEN AND ALLOW TO SIT FOR AN ADDITIONAL
30 MINUTES IN THE OVEN.

7. TOP WITH A DOLLOP OF WHIPPED CREAM AND A
STRAWBERRY
Makes 12 servings
REFERENCES
Kroger CM, et al. Improvement in coronary heart disease risk factors during an intermittent fasting/calorie restriction regimen: Relationship to adipokine modulations. Nutrition & Metabolism 2012;9:98
Johnston CS, Day CS, Swan PD. Postprandial thermogenesis
is increased 100% on a high-protein, low-fat diet versus a highcarbohydrate, low-fat diet in healthy, young, women. J Am Coll Nutr
2002;21(1):55-61
Rader DJ, Edman JS, Klein S. A randomized trial of a low-carbohydrate diet for obesity. New Eng J Med 2003;348(21):2082-2090
Wannamethee SG, Camargo CA, Manson JE, Willet WC, Rimm EB.
Alcohol drinking patterns and risk of type 2 diabetes mellitus among
younger women. Arch Intern Med 2003;163(11):1329-36
Rains TM, Agarwal S, Maki KC. Antiobesity effects of green tea
catechins: a mechanistic review. J Nutr Biochem 2011;22(1):1-7
Each serving contains 12 grams carbohydrate, 6

grams protein
*Recipe by Karen Friedman-Kester, MS, RD
DECEMBER 2013
FITNESS RX 77
FAT-BLASTING RECIPES
Photography by MATTHEW KLEIN

Food Styling by BRIAN PRESTON-CAMPBELL
BY
KRISTIN MASSEY
Mixed Green Salad

with Shrimp and
Creamy Dill Dressing
This tasty low-carb salad makes a great post-workout lunch or
dinner that will leave you totally satisfied. Shrimply delicious!
NUTRITIONAL
BREAKDOWN
17.0%
pro
Totals Per Serving

INGREDIENTS:
8 OUNCES FRESH COOKED MEDIUM SHRIMP, PEELED AND
DEVEINED
CUP REDUCED FAT MAYONNAISE WITH OLIVE OIL

CUP REDUCED FAT SOUR CREAM
1/3 CUP FRESH DILL
1 TABLESPOON PLUS ONE TEASPOON EXTRA VIRGIN OLIVE
OIL
1 TABLESPOON RED WINE VINEGAR

TEASPOON GARLIC SALT
1/8 TEASPOON SALT
TEASPOON FRESHLY CRACKED BLACK PEPPER, DIVIDED
4 CUPS CHOPPED ROMAINE LETTUCE
2 CUPS ARUGULA
7 8 FIT NES S R X
DECEMBER 2013
In a food processor or blender,

combine the mayonnaise, sour
cream, dill, olive oil, vinegar, garlic
salt, salt, and 1/8 teaspoon pepper. Process until smooth, with
green flecks of dill still clearly
visible. Dont over-process or
completely liquefy. Chill dressing briefly (15 minutes to hour).
Longer is OK. Pour the dressing
over the greens and toss to coat.
Top with the shrimp and toss to
combine. Sprinkle with remaining
1/8 teaspoon of pepper. Toss and
serve. Makes 4 servings.
Calories: 228.9
Protein: 9.7 grams
Carbohydrate: 5.7 grams
Fat: 18.6 grams
Cholesterol: 83.1 mg
Sodium: 698.4 mg
10.1%
CHO
72.9%
FAT
Nutritional Profile (Per Serving)

MACRONUTRIENTS
KCAL:
228.906
PRO g:
9.736
CHO g:
5.797
CHOL mg:
83.135
FAT Total g:
18.616
SATURATED FAT g:
4.305
MONOUNSATURATED FAT 6.636
POLYUNSATURATED FAT
6.484
TRANS FATTY ACID g:
0.005
DIETARY FIBER, TOTAL g:
1.196
SUGAR, TOTAL g:
2.040
VITAMINS
A (RE):
502.946
A (IU):
4602.419
C mg:
4.278
THIAMIN mg:
0.061
RIBOFLAVIN mg:
0.096
NIACIN mg:
1.219
PYRIDOXINE (B6) mg: 0.140
FOLATE mcg:
88.823
COBALAMIN g:
0.719
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
698.419
282.578
95.532
0.829
INGREDIENTS:
2 TABLESPOONS OLIVE OIL
1 MEDIUM SWEET ONION, DICED
(ABOUT 1 CUPS)
2 STALKS CELERY, DICED (ABOUT
CUP)
3 MEDIUM POBLANO PEPPERS,
SEEDS AND RIDGES REMOVED,
DICED (ABOUT 2 CUPS)
2 CLOVES GARLIC, MINCED
TEASPOON CAYENNE PEPPER
1 TABLESPOON GROUND CUMIN
2 TEASPOONS SEA SALT, DIVIDED
2 CANS WHITE BEANS, NO SALT
ADDED, DRAINED AND RINSED

4 CUPS LOW-SODIUM CHICKEN
BROTH, DIVIDED
3 TABLESPOONS CORN FLOUR
(AVAILABLE IN HEALTH FOOD
STORES)
TEASPOON DRIED OREGANO
2 CUPS CHOPPED TURKEY
MEAT (OR CHICKEN)
CUP CHOPPED FRESH
CILANTRO
2 SLICED SCALLIONS
4 TABLESPOONS REDUCED FAT
SOUR CREAM, OPTIONAL
White Turkey
Chili
NUTRITIONAL
BREAKDOWN
Turn your leftover

holiday turkey into an
outstandingly healthful
low-cal meal-in-a-bowl.
21.3%
fat
36.4%
pro
42.4%
CHO
In a large pot or Dutch oven, heat the oil and add the
onions, celery and poblano peppers. Cook until vegetables
soften, 6-8 minutes, adding 1 teaspoon of salt midway
through. Add the garlic, cumin, cayenne pepper and cook,
stirring about 30 seconds. Add the beans. Cover with 3
cups broth, oregano, and 1 teaspoon salt.
Cook partially covered, stirring occasionally for 15-20
minutes. Remove approximately two cups of beans and
vegetables from the pot and blend in a food processor
or blender and return to the pot. Or, bring an immersion
blender to the pot and pulse it several times to blend a portion of the beans and vegetables, leaving at least half the
beans intact. Warm the remaining cup of chicken broth.
Combine it in a small bowl with the corn flour, adding a little
flour at a time until it is diluted. Add the thin corn paste to
the pot and stir until absorbed. Add the turkey, oregano,
and cilantro and cook partially covered for between 45
minutes and several hours depending on desired thickness.
Stir occasionally. Serve with sliced scallions and a dollop of
reduced fat sour cream or Greek yogurt. Makes 6 servings.
Totals Per Serving

Calories: 305
Protein: 27.6 grams
Fat: 7.1 grams
Cholesterol: 46.7 mg
Sodium: 845.5 mg
80 FIT NES S R X
DECEMBER 2013
MACRONUTRIENTS
KCAL:
305.126
PRO g:
27.642
CHO g:
32.190
CHOL mg:
46.748
FAT Total g:
7.176
SATURATED FAT g:
1.230
MONOUNSATURATED FAT g: 3.927
POLYUNSATURATED FAT g:
1.286
TRANS FATTY ACID g:
0.013
DIETARY FIBER, TOTAL g: 11.095
SUGAR, TOTAL g:
2.873
VITAMINS
A (RE):
25.614
A (IU)
243.659
C mg:
46.492
THIAMIN mg:
0.292
RIBOFLAVIN mg:
0.234
NIACIN mg:
7.779
PYRIDOXINE (B6) mg:
0.659
FOLATE mcg:
155.487
COBALAMIN g:
0.210
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
845.541
773.291
105.805
3.954
Balsamic Roasted
Brussels Sprouts
Uncomfortable with Brussels sprouts? Take one bite of
these coconut-balsamic-glazed beauties and you will
become a convert. This side contains a great source of
healthy fats and breast-healthy phytonutrients. (Bonus:
Kids love em too!)
INGREDIENTS:
4 CUPS BRUSSELS SPROUTS, CUT IN HALF LENGTHWISE
2 TABLESPOONS COCONUT OIL, MELTED
1 TABLESPOON EXTRA-VIRGIN OIL
TEASPOON SALT
TEASPOON FRESHLY GROUND BLACK PEPPER
2 TABLESPOONS CRUMBLED BACON OR DICED PANCETTA, OPTIONAL
2 TABLESPOONS THICK, SYRUPY BALSAMIC VINEGAR

MACRONUTRIENTS
KCAL:
144.120
PRO g:
3.988
CHO g:
8.960
CHOL mg:
2,500
FAT Total g:
11.193
SATURATED FAT g:
6.654
POLYUNSATURATED FAT g: 0.614
TRANS FATTY ACID g:
0.000
DIETARY FIBER, TOTAL g: 3.377
SUGAR, TOTAL g:
2.937
VITAMINS
A (RE):
66.391
A (IU):
664.238
C mg:
75.400
THIAMIN mg:
0.122
RIBOFLAVIN mg:
0.079
NIACIN mg:
0.657
PYRIDOXINE (B6) mg: 0.193
FOLATE mcg:
53.702
COBALAMIN g:
0.000
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
244.644
344.098
37.890
1.266
Totals
T
t l P
Per S
Serving
i
Calories: 144.1
Fat: 11.1 grams
Protein: 3.9 grams
Cholesterol: 2.5 mg
Carbohydrate: 8.9
grams
Sodium: 244.6 mg
Preheat oven to 375. Whisk together the melted coconut oil, olive
oil, salt and pepper. Pour over Brussels sprouts in a medium bowl and
toss to coat. Add bacon or pancetta, if using. Toss. Place the sprouts
cut side down on a large baking sheet. Bake for approximately 25 minutes, shifting sprouts occasionally on the pan. Remove sprouts from
pan when crisp tender. Place them in a serving bowl and drizzle with
balsamic. Toss and serve. Makes 4 servings.
NUTRITIONAL
BREAKDOWN
10.5%
pro
66%
fat
82 FIT NES S R X
DECEMBER 2013
23.5%
CHO
t e am bsn
at hle t e
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should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.
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MACRONUTRIENTS
KCAL:
242.751
PRO g:
5.268
CHO g:
32.311
CHOL mg:
0.000
FAT Total g:
12.505
SATURATED FAT g:
5,105
POLYUNSATURATED FAT g:
2.112
TRANS FATTY ACID g:
0.000
DIETARY FIBER, TOTAL g: 4,007
SUGAR, TOTAL g:
18.145
VITAMINS
A (RE):
6.608
A (IU):
C mg:
THIAMIN mg:
RIBOFLAVIN mg:
NIACIN mg:
PYRIDOXINE (B6) mg:
0.434FOLATE mcg:
COBALAMIN g:
66.080
9.064
0.050
0.095
2.808
0.469
26.787
0.000
MINERALS
SODIUM mg:
POTASSIUM mg:
CALCIUM mg:
IRON mg:
79.610
491.754
16.887
0.792
INGREDIENTS:
4 MEDIUM OR 3 LARGE EXTRA RIPE BANANAS,
PEELED, CUT INTO PIECES, AND FROZEN
1 TABLESPOON COCONUT OIL
CUP UNSWEETENED NATURAL PEANUT
BUTTER, SALTED, SMOOTH STYLE
1 TABLESPOON ORGANIC HONEY
4-8 TABLESPOONS ALMOND MILK
4 TEASPOONS SHAVED OR SHREDDED
COCONUT, TOASTED
Coco-BananaNut Gelato (Non-Dairy)

If creamy and rich are two of your
favorite adjectives to describe dessert,
youll love this clean, green, dairy-free
gelato. Its guilt-free and without the
high sugar and lactose content of premium gelato or ice cream.
NUTRITIONAL
BREAKDOWN
8.0 %
Pro
42.8%
fat
49.2%
CHO
Totals Per Serving

Calories: 242.7
Protein: 5.2 grams
Fat: 12.5 grams
Cholesterol: 0 mg
Sodium: 79.6 mg
Place the bananas, coconut oil, peanut butter, honey and 4 tablespoons almond milk in a powerful blender or food processor. Add more
almond milk one tablespoon at a time if needed to emulsify. Process
until smooth, scraping the mixture back down the sides of the blender
as necessary. Transfer the contents into a flat bottom container like an
ice cube tray, or small freezer-safe baking dish.
Freeze for a minimum of 2 hours for firm gelato or less time for soft
serve. Sprinkle each serving with a teaspoon of toasted coconut. If left
for longer than two hours in the freezer, it may be necessary to allow
gelato to soften slightly at room temperature 10-15 minutes before
serving. Makes 4 servings.
84 FIT NES S R X
DECEMBER 2013
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This product is not intended to diagnose, treat, cure, or prevent any disease.
ASK THE EXPERTS
FITNESS EXPERT Q&A

BY
Q:
WHAT DOES IT
MEAN TO PREFATIGUE MUSCLES?
IVE HEARD THIS
TERM A FEW TIMES

BUT WOULD LOVE
SOME CLARITY.
A:
It is fairly common knowledge for

most gym-goers
that if they hope to
grow a particular
muscle, they would
want to train that
muscle early in their
workout when they
are the strongest
and have the most
energy. To really
maximize this
approach, we are
taught to train primary muscle groups
(larger muscles) and
then ancillary muscles (assisting muscles) next. Prefatiguing muscles
actually approaches
training the muscle
you wish to grow in reverse ancillary and then primary. For
example, the traditional approach to increase hypertrophy
(muscle growth) of the chest would be to perform four or
five different chest exercises of usually six to 12 reps and
then train triceps as a secondary muscle. If performed in
reverse, triceps before chest, the idea is to pre-fatigue or
rather pre-exhaust triceps so that they are utilized less
when training, forcing the chest to do most of the work.
One of my personal favorites for pre-fatiguing is to start my
glute and hamstring training day with drop sets of leg extensions to pre-fatigue my quads so that when I perform squats
and lunges, my hamstrings and glutes are forced to work
harder. The pre-fatigue approach can be very effective.
Q:
A:
JAMIE EASON MIDDLETON
morph body type and traditional muscle-building programs

of high volume reps and sets wont likely work as well for
you as they would for a mesomorph (a naturally more athletic build). Where traditional bodybuilding routines recommend eight to 12 reps for hypertrophy, for a person with a
really fast metabolism, this could be overload and result in
burning too many calories to grow. Instead, an ectomorph
might be better off with an approach of six to eight reps
for just two to four sets. The benefit of this approach is
that you can typically lift heavier. Really focus on larger
compound movements to maximize gains and by all means,
do not be afraid to eat. To put on mass, you need lots of
healthy carbohydrates and fats, not just protein.
Q:
A:
BETWEEN KIDS, CAREER AND MY HUSBAND, I RARELY HAVE

TIME FOR MYSELF, MUCH LESS TIME TO STICK TO A REGULAR
WORKOUT SCHEDULE. TO SAY THAT IVE LET MYSELF GO AND
IM FEELING FRUMPY IS THE UNDERSTATEMENT OF THE YEAR.
CAN YOU SUGGEST ANYTHING TO GET ME OUT OF THIS SLUMP?
Im sorry your schedule is so overwhelming. Aside from
the typical response to put it on your schedule and commit
to it like its an appointment, lets see if we cant find some
places in your daily routine that could work well for multitasking. Is it necessary to drive to work or the grocery store
every week, or could you put on your walking shoes to get
there? Could you pack yourself a healthy lunch (which is
always a great idea) and walk the parking garage or do some
lunges on your lunch break? Better yet, if there are stairs in
your building, maybe you could tackle those and stay in the
air conditioning? When at home, consider working out during the commercial breaks of your favorite shows. You might
even be able to get the kids involved and make it fun.
Another way that you could get the kids involved is to combine exercise with homework. When doing multiplication
tables or spelling words, have them perform jumping jacks
in conjunction with the answers and be sure to join them.
Finally, if all else fails, consider waking up a half hour earlier
to take a brisk walk or do an exercise video before you even
start your day. I hope some of these suggestions will work
for you. Its really important to take care of yourself
because it allows us to take better care of the people that
we love and for them to have a loving mom and wife who will
be in good health for years to come.
MOST WOMEN SEEM TO WANT TO LEAN OUT AND

TONE UP, BUT I AM THIN AND CANNOT SEEM TO
BUILD NOTICEABLE MUSCLE. I HAVE BEEN FOLLOW-
Have a question for Jamie? E-mail it to

editor@fitnessrxwomen.com.
JAMIE EASON MIDDLETON IS A FORMER NFL CHEERLEADER, AND

FIGURE COMPETITOR. JAMIE HOLDS A BACHELORS DEGREE IN
ING WORKOUTS IN MAGAZINES FOR YEARS AND
CANT SEEM TO MAKE PROGRESS.
COMMUNICATION AND HAS APPEARED IN HUNDREDS OF MAGAZINES
ANY ADVICE?
If you have long thin limbs, narrow shoulders, narrow

hips and a fast metabolism, then you are likely an ecto-
86 FITNE S S R X D E C E M B E R
2013
BOTH AS A MODEL AND A CONTRIBUTING WRITER.
AS CREATOR OF
LIVEFIT TRAINER, JAMIE HAS HELPED HUNDREDS OF
THOUSANDS OF PEOPLE REACH THEIR FITNESS GOALS.
THE POPULAR
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ASK THE EXPERTS
ASK JACKIE
BY
Q:
JACKIE WARNER
IS IT IMPORTANT TO TAKE A REST DAY EVEN FROM

CARDIO, OR CAN I STILL PERFORM CARDIO ON MY REST
DAYS? IS THERE A SPECIFIC TYPE OF REST DAY CARDIO YOU
CAN RECOMMEND?
A: If all you are do
doing is cardio, then it is not imperative to take a day off. I highly recommend you
switch to mainly free weight circuit training five days a week with 20 minutes of high-intensity interval
c rdio to start each s
ca
cardio
session. Without lifting, you are not gaining the valuable benefits of muscle, such as
readjustm
set point readjustments,
changing not just your weight but your shape and most importantly, significant
mood and insulin stabilization.
st
mood
Think of lifting as the base and home, and cardio as windows and doors.
One is much more important
im
One
than the other because circuit training is cardiovascular.
Q: I EAT HEALTHY
HEALT
ALL DAY LONG, BUT AS SOON AS THE SUN SETS, ITS LIKE ALL THAT
MOTIVATION
M
OTIVATION G
GOES OUT THE WINDOW AND ALL I WANT IS SWEET TREATS!
ANY
A
NY TIPS
TI
TO HELP CURB UNHEALTHY NIGHTTIME SNACKING?
DO YOU HAVE
A: The chemical reason for hunger is a spike in cortisol and ghrelin. Weightlifting
A
bal
balances these spikes so these hormones are being released at the correct times.
So number one is start a regular workout routine. The emotional aspect of nightti
time
snacking comes from boredom and oral fixation. Try mixing two bags of a
d
delicious
fruity decaf tea that will curb the oral fixation. Appropriate snacks are
c
cottage
cheese (which contains the weight-loss ingredient casein) sprinkled with
o
one-fourth
cup of blueberries or celery with hummus or a tablespoon of almond
b
butter.
Q: I SEEM TO HAVE WEAK OR SENSITIVE ANKLES, BECAUSE EVERY TIME I
DO ANY LONG-DISTANCE RUNNING OR SPRINTS, THEY START TO HURT. ITS

NOT A SEVERE PAIN, BUT ITS BOTHERSOME. DO YOU HAVE ANY TIPS OR
EXERCISES FOR STRENGTHENING THE ANKLES?
A:
I cant tell you how many people came into my medical clinic with chronic
knee and ankle pain after one long-distance run. It is not the optimal way to stay
ffit and have a balanced outer and inner body. Simply, some never have pain with this
s
sport but the majority do. I think you need to see a doctor to see if you have degener
eration and in the meantime switch to cardiovascular free weight training. Grab any
on
one of my DVDs to learn how and stay consistent five days a week. Strength training
enco
encourages balance and strengthens muscles around all of the joints including the
ankle iits your best bet.
Q: THERES A LOT OF DEBATE ABOUT CARDIO ON AN EMPTY STOMACH, BUT
WHAT A
ABOUT WEIGHT TRAINING ON AN EMPTY STOMACH? GOOD OR BAD? IF
BAD, W
WHAT ARE SOME APPROPRIATE MEALS TO HAVE BEFORE AND AFTER WEIGHT
TRAINING IN ORDER TO GAIN LEAN MUSCLE MASS?
TRAI
A:
V
Very bad. On an empty stomach your body will use muscle as an energy source,
which prevents growth. Pre-workout, eat a cup of oatmeal with mixed berries. Post-workout, eat two freeran
range eggs with one chicken sausage and slice of
Have a question for Jackie?
wh
whole
grain toast. Your body is
E-mail it to editor@fitnessrxwomen.com.
lo
looking
for protein and carbs
About Jackie Warner: The Work Out and Thintervention star has five bestsellt time surrounding lifting.
the
ing DVDs and is the author of the The New York Times bestsellers, This is Why
Youre Fat (And How to Get Thin Forever) and 10 Pounds in 10 Days. Jackie also
just launched the Jackie Warner Wellness Collection and offers online personal
training, all of which are available on her website www.jackiewarner.com.
88 FI
FITNE
FITN
TN E S S R X
DECEMBER 2 0
01
13
ASK THE EXPERTS
THE FIT LIFE
Your Body=
BY IFBB OLYMPIA BIKINI CHAMPION NICOLE WILKINS
L E
We all have insecurities. In a world with so much pressure to

be perfect, its no wonder so many of us are self-conscious about the
way we look. I believe that when you accept and love your body, you
have a greater tendency to nourish it more with healthier foods, proper rest and exercise. Thus, the celebration of your body becomes a
celebration of healthy living and life.
So how can you learn to appreciate your body and not always focus
on what you need to change? Here are some ways to do just that:
STOP PICKING YOURSELF APART

Lets face it even those with so-called perfect bodies
would change some things about themselves if they could.
Celebrities and models who have been stamped with the
perfect body label have parts they dislike their feet, their
chin, their ears and they dont necessarily all have high selfesteem either! Rather than pick your body apart, repeat this
to yourself daily: Life is too short to waste my time hating
my body this way.
SPEND MORE TIME BEING PRODUCTIVE

How much time are you spending each day worrying about
your weight, your body shape, the size of your rear? What
else could you be doing during that time? Think about all the
things you could accomplish with the time and energy you
currently spend worrying about your body and appearance.
Create a list of people you admire people who have contributed to your life, your community or the world. Then consider
whether their appearance was important to their success
and accomplishments.
post-production elements to make them look how they

appear in the finished product. Before comparing yourself to a
woman in the media, be sure to educate yourself about what
really goes on behind the scenes. And realize that no one naturally glows the way those models appear to all the time.
CHANGE YOUR INNER DIALOGUE

Identify the negative ways that you speak to yourself and
make a decision to replace that self-talk with more realistic,
loving and positive statements. Think about this: if you had a
friend who spoke to you in the same way that you sometimes
speak to yourself, how long would you allow that person to
be your friend?
EXERCISE TO BE STRONG AND HEALTHY

Find a method of exercise that you enjoy and do it regularly.
Dont exercise to lose weight or to fight your body shape. Do
it to make your body healthy and strong and because it
makes you feel good.
GET REAL
TAKE CARE OF YOUR BODY

ITS THE ONLY ONE YOULL GET
Most of the images you see on television, movies and magazines are very made up. Models on magazine covers go
through hours of professional hair and make-up, have professional stylists choosing their clothes, top photographers and
professional lighting not to mention retouching or other
Diets, pills, quick fixes, binging, not exercising, over-exercising all these things disrespect one of the greatest gifts
you have been given your body! You only get one per lifetime, so give it the respect it deserves. You will not only feel
better, but you just might become someone elses role model!
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 Twitter: @NicoleMWilkins, and visit her website: www.nicolewilkins.com.
90 FITNE S S R X
DECEMBER 2013
ASK THE EXPERTS
THE FITNESS COACH
BY SHANNON DEY
HOLIDAY PLANNING
Pitfalls and Solutions
Every holiday season, I receive the same questions and concerns

from women in all stages of their fitness journey. I find that fitness-conscious
women often fall into one of four holiday indulgence styles when deciding how (or how not) to fit
their health and fitness lifestyle into the holidays. These are the four most typical indulgence
styles and the pitfalls of each:
1. LAST SUPPER
Women on the Last Supper holiday plan state that they
will resume their health and fitness plan AFTER the holidays.
These women feel they will get it out of their system during the holidays, and in turn wont want to eat fattening
foods once the holidays are over.
There are several pitfalls in this logic. First, in just a few
short weeks of overindulgence, an entire YEAR of sacrifice
and hard work can be ruined! Second, once the last supper is over, the vow to never indulge again may last for a
short period of time. However, the temptation for fattening
food will return and by stating that they cannot EVER eat
certain foods again, these women are setting themselves up
for failure.
2. FAT-PHOBIC
The Fat-phobic is one who INSISTS that every holiday
meal or treat be made ONLY with the healthiest, non-fattening ingredients possible. No meal is safe and no relative
can escape the non-fat, sugar-free recipes that this fitness
fanatic brings to the table. Although finding healthy recipes
is GREAT, being militant about the issue and forcing everyone around them to change THEIR holiday style has obvious
downfalls. Not only will the Fat-phobic make others uncomfortable, but also she will miss out on the JOY of the holidays due to her obsession with the calorie content of holiday meals.
3. WORRY WART
Women who are holiday Worry Warts worry constantly
about gaining weight during the holidays, but still find themselves at the cookie table at every holiday event. These
women will state before each bite, Im going to get so fat,
but their hand still leads the fattening treat to their mouth.
These women sit and lament about how HARD it is to stay
on track during the holiday season, but make no conscious
effort to change their habits.
The pitfalls to this holiday eating style are clear. Worrying
about gaining weight and making yourself and those around
you miserable due to the possibility, but not making an
effort to NOT gain the weight is madness!
4. FREE BIRD
The Free Birds holiday planning style is NO plan! She
doesnt THINK about what the holidays may do to her fitness goals! The Free Bird goes with the flow, eating fattening foods at will during every holiday situation and not worrying about the effect on her physique. The Free Bird is
often surprised when she wakes up on January 1 having
gained several pounds!
92 FITNE S S R X
D E C E M B ER 2 0 1 3
THERE IS HOPE!
Facing the holidays while living a fitness lifestyle can be
difficult and daunting. But these simple, non-extreme tips
can help you survive the holiday season with your sanity and
waistline intact.
1. RELAX!
Dont look at the holidays as a stressful or scary time
when it comes to food! Realize that there will be temptation
and that from time to time you will want to indulge in a few
treats. Its OK! By allowing yourself the leeway to eat a little
something yummy here and there, you are MUCH less likely
to binge or fall into the last supper mentality.
2. ENJOY!
Life is too short to obsess about the calorie of every meal.
Your grandmothers recipe for sweet potato pie shouldnt be
altered from your familys favorite to a low-calorie dish
because YOU are worried about your diet! Enjoy the company, traditions and, yes, the FOOD that makes the holidays a
special time. As long as you enjoy in MODERATION, you
wont ruin your hard work.
3. STAY CONSISTENT!
Stay consistent with your nutrition and training during
the holiday season. If you have an indulgent meal, pick
RIGHT back up with your nutrition plan on your NEXT meal.
Dont think that all is lost if you indulge a little. In addition,
starving yourself throughout the day in order to indulge at
dinner will NOT keep you from gaining weight and will only
cause your metabolism to slow. Doing this will also lead you
to binge rather than enjoy a moderate meal.
4. PLAN!
If you know that you have a family meal on the weekend
that you would like to enjoy, then do not eat the cookies at
the office holiday party. Plan and choose the events that
you will indulge and simply abstain at the others. By having
a set plan, you can enjoy the treats of the season here and
there without going overboard.
The holidays should be a time to enjoy family and friends.
You CAN enjoy this time and still maintain the health and
fitness gains that you made throughout the year. With proper planning and a calm, rational mind, the holidays can be
fun AND fit!
Until next time someday is NOT a DEY of the Week!
KICK YOUR
workout into fun mode!
Take a Turbo Kick class! Get the funand the fat burnstarted
with Turbo Kick! With all-out cardio kickboxing and body-sculpting dance moves
choreographed to the hottest music mixes, youll have a blast becoming a total knockout!
Find a class at TurboKick.com
2013 Beachbody, LLC. All rights reserved.
CoolDOWN
FitRx
THE BEST IN TRAINING, HEALTH
NUTRITION AND SUPPLEMENTATION INFORMATION
96
FLAT ABS
98
FIT TRENDS
100
CARDIO BURN
104
FAT ATTACK
108
SUPPLEMENT EDGE
110
WOMEN'S HEALTH
112
YOGA TRENDS
114
TONE & SCULPT
116
BODY PARTICULARS
118
ULTIMATE IN NUTRITION
DEC EMBER 2013
FITNESS RX 95
FitRxCoolDOWN
FLAT ABS
BY
LISA STEUER
Mary Dent:
Flat Abs at 53
IFBB Pro Mary Dent is proof that age is nothing but
a number. Active throughout her life, the mother of three
became serious about fitness when she started training for her
first NPC show at age 45. She earned her pro card at 53 and
plans to make her pro debut by 2014, proving that age is truly just
a state of mind!
In an upcoming issue of FitnessRx for Women, well feature a
full, fat-blasting workout with Mary. But for now, she shares with
us her top tips for flat abs!
2. Drink at least 8 glasses of

water per day, spread out
throughout day to stay well
hydrated and also for skin benefits.
3. Plan and prepare meals
ahead of time so that you will
have healthy meals as well as
healthy snacks throughout your
day. This may require carrying a
cooler with you.
4. Eliminate junk food from
your diet, including processed
foods, high-calorie meals and
sugary drinks like sodas and
alcohol.
5. Minimize stress as much as
you can. Stress can cause
many different hormones to be
released, including cortisol,
which can increase storage and
distribution of fat in the belly
area.
6. Avoid boredom vary your
ab exercises by using different
equipment. Here are just a few
ideas: stability ball, ab
machines, bands, floor mat and
BOSU ball.
7. Avoid skipping meals
because this can cause your
metabolism to slow down.
8. Adopt a healthy lifestyle.
This includes a combination of
96 FITNE S S R X
D E C E M B ER 2 0 1 3
exercise, cardio, healthy eating

and rest.
9. Avoid holding your breath
during exercise. Exhale on
upward movement and inhale
on downward movement.
10. Abdominal exercises can
be done any time of day, with or
without equipment. Sometimes
Mary does her ab workout
before weight training when
shes more energized, or at
home in the evening.
11. Make sleep a priority.
Sleep has so many benefits; it
provides you with energy the
following day, boosts your
immune system and allows
your body a recovery period,
and you also burn calories
while sleeping.
12. Work abs at least three
times per week with rest
between. Remember strong
abs support your spine, so this
is beneficial in preventing lower
back injury during everyday
activities.
13. Incorporate music that
you enjoy and that will ramp up
your energy. Choose a tempo
according to the type of exercise you are performing.
14. Surround yourself with
friends and family that make
you smile, and help them
achieve a healthy lifestyle as
well.
Photo: Per Bernal
1. When exercising, always

keep your abdominal muscles
tight and engaged.
MARYS
FLAT ABS WORKOUT
Perform 2-3 sets of 12-15 reps of each
exercise, with the exception of the plank.
REVERSE PRESS. Raise feet to ceiling
while lying flat on back, and concentrate
on contracting abdominals while raising
glutes off the floor. For extra low back
support, place hands under hips.
DUMBBELL CRUNCH. Lie flat on the floor
with knees bent and hold a light dumbbell.
Press weight toward ceiling during upward
motion, then lower slowly on downward
motion, keeping abdominals tight.
BICYCLE ABDOMINAL CRUNCH. While
lying flat on back, bring knee up towards
opposite elbow simultaneously while supporting head by placing hands behind head
to avoid any strain. Hold opposite leg
straight out.
ABDOMINAL SCISSOR KICKS. While lying
face up, place both hands underneath
lower back. Raise both legs several inches
off floor and flutter kick while keeping legs
straight with toes pointed. Remember to
concentrate on keeping abdominal region
tight. The closer feet are to floor the more
challenging this exercise is.
PLANK. Hold yourself in plank position at
least for 20-30 seconds, keeping your midsection tight. Relax for 5-10 seconds, then
repeat three times.
!
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FitRxCoolDOWN
FIT
FITTRENDS
TRENDS
BY LISA STEUER
The Rise of
Indoor
Rowing
many fitness fanatics are going above and beyond simply
using the rowing machine as an alternative cardio program.
These days, entire gyms and fitness programs are
dedicating themselves to this tough but effective workout.
WHY ROWING?
If youre looking for another option besides your regular
old treadmill workout, then the indoor rower may be just the
thing for you. Rowing is becoming a popular form of cardio
because it combines aerobics with resistance exercise,
meaning you can actually cut your workout time in half. In
fact, rowing activates 86 percent of the muscles, and
especially works the core.
Many women may be hesitant to try rowing out of fear
they will develop large rowers shoulders, but this is simply
not the case. Rowings proponents insist that rowing
instead results in a longer, leaner physique while promoting
fat loss and developing sleek muscles. In addition to being a
good cardio workout, rowing goes above and beyond the
typical treadmill workout by also working, in order, your legs
and then your back and your arms.
Rowing also increases flexibility, balance, and can even be
used in rehab for an injured shoulder or back. Plus, many
athletes use rowing to enhance their performance in other
sports because the machines can teach body discipline and
help to build a strong core. In particular, rowing is growing
among runners who are looking for an effective highintensity replacement exercise.
training at different stations.

Both Indo-Row and Shockwave programs typically use
the WaterRower machine, which uses real water and a
WaterFlywheel to mimic the resistance of a boat gliding
across water, while also producing a wave-like sound.
Resistance increases with speed in intensity, just as rowing
on water.
But some fitness centers are going a step further by
making rowing their main focus. Brooklyn Crew in NYC was
the first studio to dedicate itself to indoor rowing. With
classes taught by former crew coaches, Brooklyn Crew
aims to burn fat while strengthening the muscles in
45-minute rowing interval workouts.
Other studios are following suit. CityRow is coming soon
to New York City (and may be open by the time this issue
comes out), and the workouts there will include a balance of
cardio and strength training, incorporating interval rowing
and high and low resistance with full-body moves from
Pilates, Yoga and other sculpting classes in one 45-minute
workout. Theres also Rowbot Fitness in Atlanta, as well as
GoRow Training Studio in Hoboken, New Jersey, which was
created by exercise physiologist Garret Roberts. GoRow
combines collegiate circuit rowing with full-body, fatburning exercises, and each class begins with several
minutes of vigorous rowing, followed by a weight-training
circuit. Alternating between the rower and the weights is
done for four sets.
Photos: Per Bernal Model: Julia Ritchie
More and more people are realizing the fitness

benefits of rowing without ever stepping foot near
any water thanks, in part, to CrossFit, which
utilizes the rowing machine in many workouts. But
ROWING PROGRAMS AND GYMS

Indo-Row is a total-body workout designed for first-time
rowers that was created by Josh Crosby, a world rowing
champion and professional endurance athlete. The workout
includes three parts that are meant to create the elements
of typical competitive rowing: Skills and Drills, Waves and
Recoveries, and a friendly but competitive Race portion.
Crosby also co-created the rowing program Shockwave
with international fitness expert Jay Blahnik and Crosby.
This one is performed circuit style and involves other types
of exercises in addition to rowing. A Shockwave class is 30
to 45 minutes long and includes both cardio and strength
98 FIT NE S S R X D E C E M B E R
2013
ROWING WORKOUTS
If youre interested in adding
rowing to your fitness routine but
cant find any programs near you,
here are some rowing workouts to
try, once you are comfortable with
the rowing technique (see sidebar
How to Row).
Experiment with your pace and
stroke rate depending on your
fitness level. Note that 18-22
strokes per minute is lower
intensity, while 30-34 strokes per
minute is more advanced. You can
use the rests in between
increments to get up and stretch,
or you can just rest on the machine
if you prefer.
Active warm-up: stretching,
running in place or a short jog and
jumping jacks.
Cool-down: light rowing with no
resistance.
BEGINNERS:
Row for 3-5 minutes, rest for 3
minutes by stretching. Repeat
four times.
Row in 3-minute intervals, with
1-minute rests. Start with a
comfortable pace, and at the
next 3-minute interval, try to
slightly increase your strokes per
minute, then go back to a more
comfortable pace at the next
interval. Do a total of four
3-minute intervals.
MORE CHALLENGING WORKOUTS:
Row in 10-minute increments for
a total of four times, with a 3-5
minute rest in between.
20-minute increments x 3. Rest
3-5 minutes in between.
40-minute increments x 2. Rest
3-5 minutes in between.
Row for 300 meters x 2. Rest 3-5
minutes in between.
HOW TO ROW
Before you make rowing a part of your workout regimen, its important
to first be comfortable with proper rowing technique so that you avoid
injury. The seat moves and your feet are tied to it, and rowing is a
continuous motion.
1. Grab the handle while sitting in an upright position, slightly leaning
back with your legs straight. The handle should be pulled back so that its
just above your belly button. This is the finish position of a stroke.
2. To start the next stroke, extend your arms, pivot forward slightly
(from the hips), and then bring you butt forward by bending your knees
(move towards the machine).
3. With your arms still extended, you will reach the start position when
your chest is a couple of inches from your knees.
4. Start the next stroke by pushing back through your heels as hard as
you can.
5. Just before your legs are fully extended, pivot from your hips to a
slight lean (80 degrees) and then pull your arms back so that the handle is
just above your belly button.
6. Transition right away into the next stroke.
Remember each stroke starts with the legs, the back follows, then the
arms. Legs, back, arms.
AD
FitRxCoolDOWN
CARDIO BURN
BY NICK TUMMINELLO
CARDIO TRAINABILITY
How Your Genes Influence Your
Cardio Workout Results
While cardio
workouts can improve
health for everyone,
some people benefit from the same type and amount
of cardio training more than others. In other words,
when it comes to seeing results from the same given cardio
training program, science clearly shows that some people
are more trainable than others based on their unique,
individual genetic makeup. Some people do the workouts
and get little out of it, while others put the same amount of
work in on the same training program and get much more
out of it.
In this article, Im going to provide you a variety of the
eye-opening scientific evidence demonstrating individual
variability in genetic trainability, how people have drastically
different responses (i.e., results) to the same cardio training
workout programs, and discuss how to use this valuable
information to find a cardio training approach that best fits
your genetic makeup in order to help you get the most out
of your cardio training efforts.
EXERCISE IS MEDICINE
Fitness professionals along with others in the allied
health community use the motto, Exercise is medicine.
Just as differences in the human genetics can influence
how well different people respond to certain medicines, our
genetic differences influence the individual response to the
medicine of any particular variety of fitness training. This is
exactly why discussing the differences in genetic response
to training outcomes (i.e., results) should not be
controversial, as it is often touted to be, because it is no
different than discussing the differences in genetic
responses to coffee.
GENETIC RESPONSE TO CARDIO

TRAINING: THE SCIENCE
Put simply, science shows that by nature, humans vary
considerably in both physical and mental abilities, and a
good portion of that variation is due to our genes. And, we
have very good evidence that familial factors also
contribute significantly to variability in our training
response (i.e., individual trainability).
Individual differences in training-induced changes in
several physical performance and health-related fitness
phenotypes are large, with the range between low and high
responders reaching several folds. Some of the most
thorough and high-quality evidence showing the differences
in genetic responses to aerobic training comes from the
HERITAGE Family Study. The HERITAGE Family Study
consortium is composed of research teams from five
universities in Canada and United States: Indiana
University, University of Minnesota, Texas A&M University,
Washington University, and the Pennington Biomedical
100 FIT N E S S R X
DECEMBE R 2 0 1 3
Research Center. The HERITAGE (HEalth, RIsk factors,

exercise Training And GEnetics) project began in 1992, and
as of 2013 there have been 169 publications in refereed
journals. So this is no small isolated project.
A 2003 study published in the International Journal of
Sports Medicine one of the many HERITAGE studies
subjected 99 two-generation families to stationary bicycle
training programs to increase aerobic fitness. All the
families received the same training program consisting of
three workouts per week of increasing intensity for 20
weeks, and DNA was taken from all 481 participants. The
scientists conducting the study wanted to know how
regular exercise would alter these previously untrained
individuals.
The results revealed marked inter-individual differences,
like: The range in VO2 max improvement spanned from 0 to
100 percent, depending on the family heritage (VO2 max is
defined as, The highest rate of oxygen consumption
attainable during maximal or exhaustive exercise.)
Put simply, about 15 percent of participants in the study
showed little to no improvement, while another 15 percent
increased their VO2 max by 50 percent or more.
According to the studys principal investigator, Claude
Bouchard, in an interview with The Wall Street Journal, The
range of response to training was six to nine times larger
between pairs of brothers than within pairs.
In other words, family members generally had similar
aerobic benefits from training, while variation between
different families was great. Additionally, person-to-person
variability in aerobic training responses has been observed
not only in the HERITAGE Family Studies, but also in other
studies and populations.
In his book, The Sports Gene: Inside the Science of
Extraordinary Athletic Performance, David Epstein writes,
Along the improvement curve, families tended to stick
together. In other words, family members generally had
similar aerobic benefits from training, while variation
between different families was great. Statistical analysis
showed that about half of each persons ability to improve
their aerobic capacity with training was determined
exclusively by their parents. The amount that any person
improved in the study had nothing to do with how
aerobically fit he or she was relative to others to begin with,
but about half of that baseline, too, was attributable to
family inheritance.
Fortunately, as Epstein states, Every single HERITAGE
subject experienced health benefits from exercise. Even
those who did not improve at all in aerobic capacity
improved in some other health parameter, like blood
pressure, cholesterol, or insulin sensitivity.
In other words, although some people didnt respond as
much on the aerobic side of things, they did improve on
other health parameters.
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CARDIO BURN
Science shows that by nature, humans vary considerably in both physical
and mental abilities, and a good portion of that variation is due to our genes.
NO ONE-SIZE-FITS-ALL
CARDIO WORKOUT
Sure, the more dedicated you are to your training, the
more likely you are to get a positive response. Its the law of
averages; put more in, get more out. But, we must not ignore
the fact that some people are low responders to certain
cardio exercise programs, whereas others are high
responders, as the previously mentioned research evidence
clearly demonstrates. So, if youre a low responder, its likely
that youll still get less results than your peers who are
following the same program.
Now, just because your body may be a low responder in
one form of cardio exercise, it doesnt in any way mean youll
be a low responder in all other forms of cardio exercise.
Quite the opposite, in fact. For instance, if you find
that youre not a good genetic fit for running, you may be
better genetically equipped for different cardio activity; your
genetic alphabet soup may spell sprinter or rower or
kickboxer instead.
So the takeaway here is that 1) there is no one-size-fits-all
training plan and 2) you shouldnt look at every situation
where results arent coming (while others doing the same
program are seeing results) and automatically think its a
case of not training hard enough.
Put simply, if you suspect that you arent responding as
well to particular cardio training stimulus, rather than give it
up, or push yourself beyond your capacity which often leads
to overtraining and injury simply try a different form of
cardio.
DIFFERENT TYPES OF CARDIO

Now that you understand that as important as it is to train hard, hard work isnt everything; its your individual
response to it. Heres a list of my top three cardio/conditioning training methods to try if your current, standard
gym-based cardio training (i.e., elliptical training, treadmill, bike) doesnt seem to be creating the response youre
looking for:
BOXING OR KICKBOXING: Put on a pair of boxing gloves and find a heavy bag. Hit the heavy bag using the two,
three and four strike (i.e., punches, kicks or knees) combinations for rounds of two to three minutes in length. Rest
60 seconds between rounds. Perform five to 10 rounds in a given workout.
HILL SPRINTS: Find a fairly steep hill thats at least 25 yards long. If youre lucky, youll find one about 50 yards long.
Run up the hill and walk down it as many times as you can in eight to 15 minutes. In each consecutive workout, try to
either perform more reps (trips up the hill) or simply lengthen the time. You can also wear a weighted vest (as long as
its snug) and keep adding weight to the vest each workout. Note: I recommend walking back down the hill and NOT
running down it.
RUN STAIRS: Find a stadium or local high-rise building and hit the steps. If youve never done this, its a very
humbling experience. Youll find that your legs get even more smoked from going back down the stairs to start your
next climb than they do sprinting up them. Run up the stairs and walk down it as many times as you can in 12 to 15
minutes.
One side benefit from stairs running is having to think and use your balance and athleticism to not trip and fall
on your face.
There are three primary ways you can do stair workouts:
Skip every other step (take two steps at a time with every stride. Two strides covers four steps).
Same as above, but also use your arms to pull yourself up on the side railings. This only works if you have a railing
on both sides of stairs that isnt too wide for you to hold onto.
Touch every step and pick a specific leg to lead with every step. Then, change lead legs with each new flight of
stairs. If its one long set of steps, change lead legs every 20-50 steps.
REFERENCES
Renda G, et al. Genetic determinants of blood pressure responses to caffeine drinking. Am J Clin Nutr. 2012
Jan;95(1):241-8.
Bouchard C, Rankinen T. Individual differences in response to regular physical activity. Med Sci Sports Exerc. 2001
Jun;33(6 Suppl):S446-51
Tuomo Rankinen and Claude Bouchard. GenePhysical Activity Interactions: Overview of Human Studies. Obesity.
2008 December; 16(Suppl 3): S47-S50 http://www.pbrc.edu/heritage/publications.html
Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics
Hautala AJ, et al. Cardiovascular autonomic function correlates with the response to aerobic training in healthy
sedentary subjects. Am J Physiol Heart Circ Physiol. 2003 Oct;285(4)
Kohrt WM, et al. Effects of gender, age, and fitness level on response of VO2max to training in 60-71 yr olds. J Appl
Physiol. 1991 Nov;71(5):2004-11.
102 FIT N E S S R X
DECEMBE R 2 0 1 3
Nick Tumminello is the owner of

Performance University fitness
training and education in Fort
Lauderdale, FL. Hes the author of the
Core Training: Facts, Fallacies & Top
Techniques 3-DVD set. Nick also
writes a popular training blog at
www.PerformanceU.net.
FitRxCoolDOWN
FAT ATTACK
BY DANIEL GWARTNEY, M.D.
TAKING FAT LOSS
to a HIGHER LEVEL
It has been proposed that athletes may enjoy
certain physiologic advantages by living and training
at high altitude, such as the Mile High city of Denver,
Colorado. Denver is situated at an altitude of 5,280 feet,
one mile above sea level. The atmospheric consequence of
sitting amongst the clouds is reduced air pressure, and
reduced partial pressure of oxygen. The common way of
saying this is that the air gets thin. An interesting choice of
words, as people tend to get thin as well.
One can track across various nations and see a trend
toward greater body mass index (a general measure of
obesity) among low-altitude populations, as compared to
those who live at higher altitudes (e.g., mountain-dwelling
tribes). It is possible that there may be cultural bias toward
size, or issues relating to food availability. However, even in
the United States, a similar observation relating to altitude
and obesity can be noted by comparing state obesity rates
with altitude.1 There is a cluster of higher prevalence obesity
risk along the Gulf Coast (essentially sea level); the lowest
ranked obesity risk is in the mountain states, including
Colorado. While there is disparity in poverty and education,
food availability should be uniform. The communities in
Colorado are very active; hiking, skiing and other recreation
participation rates are impressive. It is interesting that the
rates of total inactivity (absolutely no exercise or
recreational activity) are highest in the same areas with the
highest obesity rates, despite having all that oxygen to
breathe. Colorado, Utah, and Idaho rank at the top for
active participation in sports or recreational activity.2
FAT-LOSS BENEFITS OF LIVING AS A

HIGHLANDER
most of the year, dependent more upon latitude than

season. Thus, it is not uncommon to see obesity rates
rivaling the United States in prosperous coastal areas,
particularly those that have embraced the Western diet.
There are some barometric pressure-related effects of
altitude training accounting for fat-loss benefits of living as
a highlander. Initially, there is a loss of appetite, but it is not
due to changes in the hormones that regulate energy
expenditure or appetite.5 Altitude sickness tends to reduce
the appetite, but this quickly resolves as the person
acclimates to the vascular effects of low pressure. People
who live at higher elevation experience hormonal changes
that decrease appetite and increase energy expenditure. In
the absence of anabolic training and drug support, this can
cause a loss of muscle as well as fat just like any
hypocaloric setting. One study demonstrated a 3:2 ratio of
fat to fat-free mass loss in young, healthy, adult women
after 21 days.6 Non-hematologic effects (other than
increasing red blood cells) are fairly rapid, occurring within
18 days according to one review; the optimal altitude exists
between 2,500- 3,100 meters (8,000-10,000 feet).7 More
extreme elevations begin to catabolize lean mass (muscle),
particularly in the limbs.8 Thus, attention needs to be paid to
consuming sufficient calories to offset the loss of appetite
for this group. For those who often have difficulty with
appetite control, this may be a boon to fat-loss efforts. It is
much easier to resist cheat meals when one is not
ravenously hungry.
There are pathways affected by altitude that directly

support reducing fat mass, or accelerating breakdown and
IF EVIDENCE PROVES CORRECT, IT
oxidation of fatty acids (fat burning). If evidence proves
correct, it seems that high-altitude living may decrease
SEEMS THAT HIGH-ALTITUDE LIVING
appetite, and promote the use of fatty acids for calories.
MAY DECREASE APPETITE, AND PROMOTE
Additionally, ambient temperature patterns may play a
THE USE OF FATTY ACIDS FOR CALORIES.
role; thermal neutrality (living in the same, comfortable
temperature range all day, every day) is associated with
weight (fat) gain.3 Denver has seasonal variations that range
The composition of food needs to account for changes in
the metabolism that occur at altitude, increasing
from tolerably cold but freezing lows for five months of the
carbohydrates and protein content to counter the loss of
year, to pleasantly warm highs in the mid-60s to upper 80s
lean tissue.9,10 During exercise, there is an increased
the remainder of the year. Temperatures that do not impede
outdoor activities, but rouse the body to react to thermal
dependence on glycolysis (sugar as a source of ATP energy),
change. The thermoneutral temperature for humans is
increase in lactic acid, and loss of body water. Over time,
about 82F, so Denver residents are forced to maintain body
the mitochondria become more efficient, allowing the body
temperature through activity, brown fat activation (which
to burn fat for calories at a greater rate despite a relative
burns fat for heat instead of energy), or wearing more
lack of oxygen.11 The relative loss of body water is about 3
insulated clothing.4 Coastal zones have stable temperatures
percent of bodyweight in active people.12
104 FIT N E S S R X
D E C E M B ER 2 0 1 3
FitRxCoolDOWN
FAT ATTACK
GAINING THE MILE HIGH ADVANTAGE

Now, many people cannot travel to the Himalayas, or even
to Denver. Is there any means to gain some of these Mile
High advantages in New Orleans, Tampa or other low-lying
cities? Quite possibly. An excellent review on obesity and
hypoxia was published in the journal Obesity Reviews.13 The
authors follow the emerging science on the interrelated
hormones and neurotransmitters that regulate energy
balance, describing the effect of hypoxia (reduced oxygen) on
energy signaling, as well as the balance between anabolic
and catabolic processes in tissue. Consider for a moment,
this is seen with hypoxia, not altitude. This provides a sound
basis for investigating the effects of following a live high,
train low or live low, train high protocol. The example of
endurance athletes who initially lived and trained in highaltitude locations for months prior to competing in the
Olympics; later, cyclists who would sleep in hypobaric
chambers (high) but train in low conditions; and now, living in
low conditions but training in hypoxic chambers all offer
insight to the bodys response to different environments.
There are several kits for homemade hypobaric chambers,
which may be optimal for endurance athletes. However, for
those seeking to build lean muscle mass as well, the opposite
approach also holds merit training or napping in a hypoxic
chamber for 30-90 minutes a day. A simple method might be
to use air tanks, such as used in scuba diving, filled with a
nitrogen-rich mixture reducing oxygen content to 12-15
percent. Several studies have investigated the use of
intermittent normobaric hypoxia (reduced oxygen at a
normal air pressure, not at altitude). There are reports of
improvements in measures of cardiorespiratory fitness, fatty
acid oxidation and metabolic risk factors.14-16 As hypoxic
training is associated with a reduction in antioxidant status,
it is vital that the diet be supplemented with potent
THE COLORADO DIET

By Lisa Steuer
As if just living and training in Colorado
didnt already offer enough fat-loss benefits,
a new book examines why the residents of Colorado
have the lowest rate of obesity in the country at 21
percent. State of Slim: Fix Your Metabolism and Drop 20
Pounds in 8 Weeks on the Colorado Diet by obesity
researchers James Hill and Holly Wyatt, examines the
healthy habits of the people in Colorado. Based on their
observations, the authors recommend either 70 minutes
of planned activity six days a week, or 35 minutes of
daily planned activity along with moving more every day.
The book includes 40 pages of recipes and daily
activity plans and takes a look at Colorado mindset,
including finding motivation, expecting success, making
healthy decisions, finding time for exercise, conquering
cravings, controlling portion sizes and more. For more
information, visit www.stateofslim.com.
REFERENCE:
Hellmich, Nancy. Flex your metabolism and melt off pounds. USA
Today 20 Aug. 2013. Web. 4 Sept. 2013.
106 FIT N E S S R X
D E C E M B ER 2 0 1 3
antioxidants (e.g., vitamin E, vitamin C, NAC, etc.).17

Intermittent hypoxic training results in some interesting
hormonal and functional changes.18 Hypoxia-inducible factor
(HIF) is a hormone that is produced in response to low
oxygen levels, including the live low, train high scenario.
Among its effects is the activation of the POMC pathways in
the brain, resulting in an increase in the metabolic rate, and
suppression of appetite.19 Interestingly, the 5-alpha
reductase drugs impede HIF production. A
counterregulatory enzyme that degrades HIF, called FIH,
may also increase. FIH appears to be the oxygen-sensing
molecule, as its activity is reduced in hypoxic environments.
Mice bred to be deficient in FIH are hypermetabolic (burn
calories faster), have reduced bodyweight and greater insulin
sensitivity.20 Thus, a low-oxygen environment reducing FIH
activity may provide many of the same benefits.
WHATS NEXT, ATMOSPHERIC GYMS?

Hypoxia stimulates the release of leptin from fat cells, as do
inflammatory cytokines (e.g., IL-6, TNF-alpha); the cytokines
are elevated in hypoxic environments in animal studies, but
human studies have not replicated those results.21 Leptin
decreases the appetite, and increases the metabolism by
reacting with the very same POMC pathways in the brain that
are activated by HIF. Leptin also stimulates a pathway called
AMPK which increases glucose uptake and fatty acid oxidation
(fat burning) in skeletal muscle.22,23 If IL-6 is elevated, which
happens during exercise, the lipolytic effect in muscle would
be augmented even further.24 It would be an interesting
experiment to see if obese people who are typically leptin
resistant might respond to intermittent hypoxic therapy.
Despite the observations having been recorded for many
years, the field of intermittent hypoxic therapy is in its infancy.
While there are certain effects related to altitude that would
not be mimicked, it is possible that we might see the advent of
atmospheric gyms creating a hypoxic, even hypobaric
training environment.
REFERENCES
1. Centers for Disease Control and Prevention. Adult Obesity Facts. Available at: http://www.cdc.gov/obesity/data/adult.html/,
accessed August 12, 2013.
2. Physical Activity Council. 2012 Participation Report. http://www.physicalactivitycouncil.com/PDFs/2012PacReport.pdf, accessed
August 12, 2013.
3. Johnson F, Mavroggiani A, et al. Could increased time spent in a thermal comfort zone contribute to population increases in
obesity? Obes Rev 2011;12:543-51.
4. Chen KY, Brychta RJ, et al. Brown fat activation mediates cold-induced thermogenesis in adult humans in response to a mild
decrease in ambient temperature. J Clin Endocrinol Metab 2013;98:E1218-23.
5. Aeberli I, Erb A, et al. Disturbed eating at high altitude: influence of food preferences, acute mountain sickness and satiation
hormones. Eur J Nutr 2012 May 10. [E-pub, ahead of print]
6. Ermolao A, Bergamin M, et al. Cardiopulmonary response and body composition changes after prolonged high altitude exposure
in women. High Alt Med Biol 2011;12:357-69.
7. Millet GP, Roels B, et al. Combining hypoxic methods for peak performance. Sports Med 2010;40:1-25.
8. Sergi G, Imoscopi A, et al. Changes in total body and limb composition and muscle strength after a 6-8 weeks sojourn at
extreme altitude (5000-8000 m). J Sports Med Phys Fitness 2010;50:450-5.
9. Schena F, Guerrini F, et al. Branched-chain amino acid supplementation during trekking at high altitude. The effects on loss of
body mass, body composition, and muscle power. Eur J Appl Physiol Occup Physiol 1992;65:394-8.
10. Kayser B, Narici M, et al. Body composition and maximum alactic anaerobic performance during a one month stay at high altitude. Int J Sports Med 1993;14:244-7.
11. Hill NE, Stacey MJ, et al. Energy at high altitude. J R Army Med Corps 2011;157:43-8.
12. Fusch C, Gfrrer W, et al. Physical fitness influences water turnover and body water changes during trekking. Med Sci Sports
Exerc 1998;30:704-8.
13. Kayser B, Verges S. Hypoxia, energy balance and obesity: from pathophysiological mechanisms to new treatment strategies.
Obes Rev 2013;14:579-92.
14. Marshall HC, Hamlin MJ, et al. Effects of intermittent hypoxia on SaO(2), cerebral and muscle oxygenation during maximal exercise in athletes with exercise-induced hypoxemia. Eur J Appl Physiol 2008;104:383-93.
15. Bailey DM, Davies B, et al. Intermittent hypoxic training: implications for lipid peroxidation induced by acute normoxic exercise
in active men. Clin Sci 2001;101:465-75.
16. Bailey DM, Davies B, et al. Training in hypoxia: modulation of metabolic and cardiovascular risk factors in men. Med Sci Sports
Exerc 2000;32:1058-66.
17. Pialoux V, Mounier R, et al. Effects of exercise and training in hypoxia on antioxidant/pro-oxidant balance. Eur J Clin Nutr
2006;60:1345-54.
18. Hoppeler H, Vogt M. Hypoxia training for sea-level performance. Training high-living low. Adv Exp Med Biol 2001;502:61-73.
19. Virtue S, Vidal-Puig A. et al. Nothing Iffy about HIF in the Hypothalamus. PLoS Biol. 2011;9:e1001116.
20. Zhang N, Fu Z, et al. The asparaginyl hydroxylase factor inhibiting HIF-1alpha is an essential regulator of metabolism. Cell
Metab 2010;11:364-78.
21. Burki NK, Tetenta SU. Inflammatory response to acute hypoxia in humans. Pulm Pharmacol Ther. 2013 May 29. [E-pub, ahead of
print]
22. Richter EA, Hargreaves M. Exercise, GLUT4, and Skeletal Muscle Glucose Uptake. Physiol Rev 2013;93:993-1017.
23. Wolsk E, Mygind H, et al. The role of leptin in human lipid and glucose metabolism: the effects of acute recombinant human
leptin infusion in young healthy males. Am J Clin Nutr 2011;94:1533-44.
24. Wolsk E, Mygind H, et al. IL-6 selectively stimulates fat metabolism in human skeletal muscle. Am J Physiol Endocrinol Metab
2010;299:E832-40.
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FitRxCoolDOWN
SUPPLEMENT EDGE
BY
VICTOR R. PRISK, M.D.
Caffeine
SAFETY
&
TOXICITY
Up to 90 percent of us consume caffeine on a
daily basis. Caffeine is quite possibly the most
consistently used drug in the world. With the ability to
abolish fatigue and increase wakefulness, caffeine makes the
world go round. I would argue that if caffeine were to go
into shortage, it could become more valuable than gold and
global markets would crash from the lack of productivity.
Everyone from truck drivers, airline pilots, soldiers or even
surgeons get by on caffeine at some point.
Caffeine is a drug that has reached social acceptance in
many different forms including pills, drinks, supplements and
foods. Caffeine is rapidly and nearly completely absorbed, and
its actions last for five to six hours. Caffeines ability to
enhance the senses and produce alertness can become a
feeling that we depend on to get through the day. In fact, some
people may become so dependent on their caffeine that if they
miss their morning cup of joe, they experience withdrawal
symptoms of fatigue, headaches and flu-like symptoms.
Caffeine is heavily used in sports-nutrition products
intended for fat loss and pre-workout stimulation. There are
numerous studies that suggest that caffeine can improve
sports performance and endurance.1,2 Studies suggest that a
moderate dose of three milligrams per kilogram of
bodyweight is an adequate dose to experience performanceenhancing benefits. In a 70-kilogram or a 154-pound man,
three milligrams per kilogram is only 210 milligrams of
caffeine. Interestingly, despite performance enhancement,
very little metabolic changes occur at this dose.
Muscle stores glucose in the form of glycogen to act as an
immediate source of energy before mobilizing fats. Glycogen
is spared in moderate exercise after ingestion of caffeine at
five to nine milligrams per kilogram of bodyweight. The exact
mechanism through which this occurs is still unclear, but
may consist of a more rapid mobilization of fats to use as an
energy source. There is little evidence to support a metabolic
component like this for enhancing performance at a low
caffeine dose (3 mg/kg). Thus, it appears that alterations in
muscle metabolism alone cannot fully explain the ergogenic
effect of caffeine during endurance exercise in low doses. [To
put this into perspective, 3 mg per kg bodyweight of caffeine
is equivalent to approximately 2 cups (~8 oz.) of coffee; and 9
mg/kg = approximately 5-6 regular size cups of coffee.]
108 FIT N E S S R X
DECEM BE R 2013
INCREASED PERFORMANCE
AND ENERGY DRINKS
In addition to ergogenic effects on endurance exercise,
caffeine has been shown to increase performance in 60- to
180-second sprints and high-intensity intermittent exercise.1
Since this type of exercise rarely involves use of fat for fuel,
the mobilization of fat to spare glycogen theory doesnt work
well for caffeines ability to improve short-duration
performance. Science suggests that caffeines effects on the
central nervous system may play a significant role here.3 The
arousal effects and even a slight blunting of pain perception
that comes with caffeine may explain the ability to push
harder in short-duration activities (i.e., maximal lifting or
sprinting).
One of the more popular forms of caffeine in recent years
is the energy drink. Energy drinks are those that have
caffeine mixed with some herbals and/or amino acid-like
compounds (i.e., taurine). These drinks, like Red Bull, have
become increasingly popular with more than 50 percent of
college students drinking them on a regular basis.4 These
drinks go beyond the caffeine content of a Classic Coke at
34 milligrams of caffeine per 12 ounces. Red Bull is relatively
tame, with only 80 milligrams of caffeine in a small 8-ounce
can. Monster drinks come in a 16-ounce can with 160
milligrams of caffeine. Rockstar 2x energy drink has a
whopping 250 milligrams of caffeine in just 12 ounces. Even
more concentrated is the 5-hour Energy, at 138 milligrams of
caffeine per 2 ounces. Just for comparison, a Starbucks
grande (16 oz.) coffee has 330 milligrams of caffeine.
Recent editorials in medical journals such as the Journal
of the American Medical Association have warned of
excessive use of these caffeinated beverages, especially as
mixers in alcoholic beverages.4 As we mentioned earlier,
caffeine is rapidly and nearly completely absorbed and
reaches peak levels in 15 to 45 minutes. Alcohol and certain
medications can prolong the otherwise normal five-hour
half-life of caffeine, thus increasing chances of toxicity. It is
suggested that three to 10 grams (140mg/kg bodyweight) of
caffeine consumed in a brief period of time could be lethal.
This would be about 75 cups of coffee or 200 cans of Coke.
POTENTIAL RISKS WITH EXCESSIVE

CAFFEINE CONSUMPTION
The stimulant effect of caffeine on the cardiovascular
SUPPLEMENT EDGE
system is of particular mention, as it is thought to be this
effect that has the most potential for toxic consequences.
Doses of >250 milligrams of caffeine can increase systolic
and diastolic blood pressure. However, with repeat dosing
and habituation, the effect can subside in less than three
days of continuous use. Many of the adverse effects of
caffeinated beverages have occurred in combination with
botanicals like synephrine or ephedra, taken in excess of
recommendations. Prospective longitudinal studies have
shown no increases in cardiovascular disease risk with up to
six cups of regular coffee per day.5
Other potential risks with excessive caffeine consumption
are associated with reproduction, fluid homeostasis and
behavioral effects.5 Caffeine may affect the menstrual cycle
and even pregnancy. High levels of caffeine metabolites have
been associated with spontaneous abortions. Thus, is you are
pregnant or planning to be, you should limit your caffeine
consumption. Caffeine is also a diuretic and can increase
urine output within one hour of consumption. If there is a
chance that you may be dehydrated (i.e., warm weather
training), caffeine consumption should be limited until
adequate hydration is available. Although relatively low doses
of caffeine like 250 milligrams can produce feelings of elation
and pleasantness with enhanced cognitive performance,
doses of >600 milligrams can lead to anxiety, nervousness,
and restlessness with tremors. These negative effects may be
more pronounced in non-habitual users of caffeine.
In studies performed by the U.S. military on the safety of
regular caffeine usage by soldiers, relative safety was
demonstrated when caffeine was dosed at 100 to 600
milligrams.5 It is recommended that a 600-milligram limit not
be exceeded, unless strongly habituated to the use of
caffeine. When consuming close to 600 milligrams of
caffeine per day, it should be divided into two to three

servings throughout the day. When taking any new
supplements containing caffeine you should attempt a
tolerance test. That is, you should try taking half or less of
the serving size on first try to test for any adverse reactions.
If you tolerate the partial dose, slowly increase it until the
desired effect is obtained.
Caffeine can be an essential component to a successful
training regimen, especially when youre too tired to even go
to the gym. Caffeine consumption (3-9 mg/kg) prior to
exercise increases performance during endurance and
short-term, intense exercise. Caffeine can help you increase
your training efficacy and recovery. As with any supplement,
caffeine must be used in moderation to avoid potentially
serious side effects. Strictly avoid mixing energy drinks into
your alcoholic cocktails. Use your caffeine supplements to
excite your mind and body in the gym, not the bar.
To test out the effects of pre-workout caffeine for
yourself, try Gunnar Petersons new 14 to Lean system, which
includes a Weight Management Energy Catalyst with
caffeine, or Platinum Pre- by Optimum.
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. Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of
action. Sports Med 2009;39(10):813-32.
2. Burke JM. Caffeine and sports performance. Appl Physiol Nutr Metab 2008 Dec;33(6):1319-34
3. Motl RW, et al. Effect of caffeine on leg muscle pain during cycling exercise among females. Med
Sci Sports Exerc 2006; 38: 598-604.
4. Sepkowitz KA. Energy Drinks and Caffeine-Related Adverse Effects. JAMA 2013;309(3):243-244.
5. Committee on Military Nutrition Research, Caffeine for the Sustainment of Mental Task
Performance: Formulations for Military Operations. National Academy Press Washington DC 2001.
FitRxCoolDOWN
WOMENS HEALTH
BY JENNIFER T. HALEY, MD, FAAD
A GUIDE TO
WINTER SKIN
HEALTH
Winter is often accompanied by unwanted
changes to skin. Your skin may develop dryness,
itching, and a cosmetically unappealing sallow and
lackluster appearance. Understanding how your skin
reacts to seasonal changes and what you can do about it
will keep it glowing all year long.
CAUSES
Externally: In winter, air lacks humidity and dries up
natural moisture in the skin even quicker than normal.
Windy environments wick moisture from the skin even
further. Unfortunately, indoor heating dries the inside air,
too, further enhancing skin dehydration, so there really is
no escape.
Internally: Most people take in fewer fresh fruits and
vegetables and less water in the winter, leading to
dehydration internally. Increased carbohydrate intake also
dehydrates skin cells.
In addition, skin, nail and hair growth slows down when
the days are shorter. When skin cells dont turn over
frequently with fresh cells replacing them, these old,
adherent cells give the skin a dull appearance. The slower
growth of your nails and hair also makes them more brittle
and prone to split ends and cracks/peeling.
FIXES
Modify your Skincare Regimen
Your skins needs change in winter, so you should also
change your skin-care regimen. Formulas that work well
with your skin most of the year might suddenly irritate your
sensitive winter skin. It may be best to initially seek the
expertise of a dermatologist for a proper skin analysis with
skin-specific recommendations, as this will save you both
money and hassle in the long run.
A general guideline for most skin types would include
switching to a gentle cleanser and toner without alcohol.
Gently exfoliate those dead layers of skin every few days,
two to three times a week and quickly hydrate afterwards.
Exfoliation removes adherent dead skin cells and reveals
newer, healthier-looking skin. It also stimulates the skin to
produce new skin cells. Without proper exfoliation, these
skin cells act as an insulator, preventing moisturizer to
absorb externally.
All skin needs a moisturizer. If you are acne prone, look
for non-comedogenic, oil-free moisturizers during the
day. At night, most women will need a heavier cream
moisturizer immediately after washing to seal in moisture.
Alpha hydroxy acids are excellent because they exfoliate
dead skin cells while also attracting moisture to the skin.
Two of my favorite moisturizers are SkinMedica AHA/BHA
moisturizer during the day and SkinMedica Dermal Repair at
night for face and neck. The Intraceuticals line with
110 FIT N E S S R X
DECEM BE R 2013
hyaluronic acid is also amazing at hydrating and plumping

up dehydrated skin.
DONT FORGET SUNSCREEN

Sun protection is just as important during the winter as it
is during the warmer months, especially if you travel to a
high altitude. If it is daylight and you dont need a flashlight
to see outside, ultraviolet (UV) rays will be getting to your
skin and wreaking havoc by damaging DNA and permanently
destroying collagen. UV also damages the skin barrier,
making skin more prone to dryness. If you are traveling to
the mountains, you are that much closer to the sun. The UV
rays at elevation and their reflection off the snow makes
them stronger and more damaging. So, whether you are
staying home, traveling to the mountains or to the beach,
choose the right sunscreen and use it wisely.
In winter, I will often recommend a moisturizing
sunscreen with SPF 30-plus, such as EltaMD Facial. I also
like EltaMD tinted, as it works both as a sunscreen and a
light foundation/cover-up. Plus, it is oil-free and
appropriate for all skin types.
For exercising, skiing or water activities, Vanicream makes
a great water-resistant sunscreen that is chemical free and
doesnt burn your eyes. Since it is heavier, it will also
protect your skin from windburn and chapping. And dont
forget your lips!
BODY BASICS
The biggest mistake most people make is overusing soap.
The suds that form are a result of the soap binding with the
small amount of moisture you have on your skin and
removing it. Always choose a soap-free cleanser such as
CeraVe or Cetaphil. And NEVER shave with soap. It will also
cause itchy legs with red inflamed areas around each hair
follicle. You can safely shave with each of these cleansers or
an inexpensive fragrance-free conditioner.
While in the shower, keep it lukewarm. While hot showers
may provide a relief from the frigid temperatures outside, it
will wreak havoc on your skin. Hot showers strip the skin of
its natural moisturizing oils. Immediately after exiting the
shower, gently pat your skin with a towel, leaving your skin a
bit damp, and apply a moisturizer within three minutes to
lock in moisture.
Moisturizers are available as oils, creams and lotions. The
choice you make largely depends on the dryness of your
skin and what feels best. Oils are greasy and slippery, but
they seal in moisture well. Coconut oil, avocado oil or olive
WOMENS HEALTH
oil are some natural options to feed your
skin from the outside in. Creams arent as
greasy, often absorb when you rub them
in or when you let them sit for a few
minutes, and they do a great job at
hydrating skin and holding in moisture.
Lotions tend to add the least moisture,
but they absorb quickly so they dont feel
so greasy. I am unimpressed with most
lotions, largely because they contain
alcohol, which helps hasten their
absorptions but also causes the skin to
become drier. Moisturizers containing
ceramides tend to work best for most
people. My favorites are CeraVe cream
and Cetaphil Restoraderm lotion (no
alcohol). If someone is very dry or highly
allergic to many ingredients, I recommend
Vanicream.
Body brushing (using a dry, natural
bristle brush to sweep the surface of your
whole body) once a week or using the
Clarisonic body brush will help exfoliate
dead skin cells, increase circulation to the
skin, and allow the moisturizer to
penetrate better resulting in a more
vibrant skin tone.
Avoiding fragrances in laundry
detergents may also be beneficial for
sensitive skin. All Free and Clear, Tide Free
and Gentle, and Dreft are some options.
Fabric softeners are almost universally
irritating to the skin and are best avoided.
EAT FOR HEALTHY SKIN

It is essential to continue to eat fruits
and vegetables and drink plenty of water
throughout the year. You may not be
sweating as much, but your skin is
continuously evaporating moisture in the
low humid winter environment. So, if your
urine isnt clear, drink more water,
especially reverse osmosis alkaline water.
If you are not already doing it, take a
fish oil supplement 1,000-2,000
milligrams daily, preferably with vitamin D
2,000 IU daily. Add healthy fats into your
diet, such as wild-caught fish, raw nuts,
cold-pressed olive, coconut or grape seed
oil and avocados.
Feed your skin from the inside with as
many food-based nutrients as possible.
Foods like wild Alaskan salmon and
shrimp are excellent sources of
astaxanthin, an antioxidant that gives a
healthy color to your skin and reduces
inflammation. Increasing the healthy fats
in your diet will help to regulate the skins
oil production. Avoid excessive alcohol, as
this will certainly dehydrate your skin. The
jury is still out on caffeine, as it has
antioxidant properties and some health
benefits, including enhanced athletic
performance. Most experts will agree that
fewer than three cups a day will not be

harmful, and as long as you are drinking
plenty of water, dehydration should not
be an issue.
EXFOLIATE
At home (daily, weekly): The Clarisonic
Pro brush uses the same technology as
the Sonicare toothbrush, incorporating a
gentle sonic frequency to clean, soften
and smooth skin. It has a variety of
brushes for different skin types. Gentle
exfoliation scrubs should also be used a
few times a week. Avoid harsh abrasive
scrubs that may make your skin angry and
red and cause broken blood vessels.
In the office (monthly): DermaSweepMD
is a pumped-up microdermabrasion-type
device that uses two steps. First, an
exfoliating brush with suction will clean
out pores and remove dead skin cells
followed by a silk brush that infuses a
variety of serums specific for your skins
needs. With Intraceuticals Treatments,
cooling, calming oxygen under pressure is
applied to the skins surface, delivering
targeted serums that instantly restore
vitality and glow. The daily homecare
products improve hydration in the skin by
utilizing multi-weight hyaluronics,
essential vitamins, botanicals,
antioxidants and peptides.
HIGH-ALTITUDE SKIN CARE

Did you know that the strength of the
suns UV rays increases as the elevation
increases? There is less atmosphere to
block out the suns burning UV rays.
During the winter, you also get extra
exposure because UV rays reflect off the
snow back at you. If you are planning a
trip to the mountains, plan on wearing a
water-resistant sunscreen with SPF
30-plus containing zinc oxide for your
best coverage. One trick that I find useful
is to carry small tubes (ask your
dermatologist for testers) in your pockets
and apply to your face and lips while
sitting on the lift.
TRAVEL TIPS
Recycled oxygen in airplanes will
dehydrate your skin, so hydrate before
flying and drink plenty of water. If
traveling somewhere hot and humid, bring
a salicylic acid or glycolic acid cleanser
and toner and a light moisturizer. I like
SkinMedica Purifying Cleanser and Toner
or Replenix acne clearing cleanser and
toner. If traveling somewhere cold, pack a
thicker moisturizing cream. When
traveling to a windy climate, apply a thin
layer of Aquaphor or Vaniply ointment to
act as a barrier from skin stripping winds.
All Sunscreens
Are Not
Created Equal
Sun Protection Factor
(SPF) is a measure of how
well a sunscreen blocks
ultraviolet B (UVB) rays,
responsible for sunburns.
Unfortunately, there is no
current rating system for
the level of protection a
sunscreen may provide
from the more deeply
penetrating ultraviolet A
(UVA) rays, which are
present all year long. UVA
is primarily responsible
for aging the skin and
giving it that dreaded
leathery appearance. As a
savvy consumer, you
must read labels and look
for greater than 5 percent
zinc oxide or titanium
dioxide, which are the only
two ingredients that do a
great job at protecting
your skin from both the
UVA and UVB rays.
Remember to apply
sunscreen to all exposed
areas, unless of course,
you want your neck,
chest, and hands to age
quicker than your face.
Dr. Jennifer Haley, a

board-certified dermatologist with a degree in
Nutrition Science from
Cornell University, enjoys
sharing her knowledge about
skin health, nutrition and
exercise. Dr. Haley has been
an NPC bikini competitor,
consultant to the U.S.
Capitol, and currently enjoys
an active lifestyle in
Scottsdale, AZ and Park
City, UT with her husband
and three boys.
111
FitRxCoolDOWN
YOGA TRENDS
BY LISA STEUER
YOGA
BOOTY
BALLET
Transforming
PHOTOS: ALESSANDRO GENTILE
These days, its common to

see classes that combine yoga
and some other element for
instance, yoga and cardio, yoga
and cycling, hip hop yoga, etc.
But before it became popular to pair
yoga with another form of training for
one effective workout, there was Yoga
Booty Ballet a concept that combines
yoga, ballet and dance.
Since its inception more than 10
years ago, YBB has continued to grow
in popularity with the release of more
than 20 fitness DVDs as well as a
teacher certification program that
enables the class to be taught around
the world. The workout includes
meditation, cardiovascular dance,
ballet, Kundalini yoga and hatha yoga
for an intense workout thats
transformed countless bodies not only
on the outside but the inside as well.
YBB BEGINNINGS
Gillian Marloth has been involved in
fitness since the 80s. She has taught
dance, fitness and yoga classes, and
one day before teaching a class, she
had a dream about combining different
fitness elements into one class. Thats
how you know something is meant to
be, said Gillian.
As Gillian got up to teach her regular
classes after having the dream, she
took down some notes, and then tried
out her idea on that class she was
teaching that day. She received
feedback from her students and over
the next six months created and
112 FIT N E S S R X
D E C E M B ER 2 0 1 3
women inside &

out for a decade
modified the workout that came to be
known as Yoga Booty Ballet.
Gillians longtime friend and fellow
fitness instructor Teigh McDonough
joined Gillian in the creation and
expansion of Yoga Booty Ballet, which
originated at Swerve Studio in Los
Angeles, where its still taught. It took a
lot of very hard work and various
changes to the program in order to find
the success they eventually did see
with Yoga Booty Ballet.
I think people really enjoyed the
dance element without having to be a
dancer; its sexy, its feminine, and I
think people really responded to that.
And its deep; its a very conscious
workout, said Teigh.
Today, there is a teacher training
program, and Yoga Booty Ballet is
taught in studios all over the world. Its
also been made into a popular DVD
series (in 2007, they were the bestselling fitness DVDs in the United
States, according to Gillian).
For me, its changed and grown and
morphed. It brought together all
elements in fitness that I really loved,
dance and strength work, said Teigh.
Gillian was first introduced to
Kundalini yoga by her yoga teacher who
she considers to be her mentor and it
became the heart of her spiritual
practice. She then began doing hatha
yoga as part of her curriculum for
grammar school. I began to
understand that everything that I had
been doing in fitness and dance would
be made more sound, more deep and
more complete with yoga and

Kundalini, Gillian said.
THE ELEMENTS OF YBB

Depending on the studio, Yoga Booty
Ballet classes may be an hour and
some are 90 minutes. The DVDs tend to
be shorter. But no matter where its
taught, all the classes contain the same
basic elements. The class starts with
intention setting, then there is the
high-intensity dance portion, the ballet,
and then mediation with yoga at the
end.
The cardio dance segment is so fun,
light, silly and sexy, said Gillian. I think
it is because we have done this ground
setting and intention setting and
strengthened the bond of community,
people feel free, said Gillian.
It is serious, but part of it is to have
fun working out, said Teigh.
But can people who lack dance skills
keep up?
Yes, it is very much something
newcomers can do, and I think that is
because of the format of the dance. I
think because it is formatted in a
particular way, it welcomes and softens
peoples fears, and welcomes people to
be who they are, said Gillian.
I think that is why its widely
popular you are not learning a routine
or anything complicated; it is more
about self-expression, said Teigh. The
focus is just people like to dance and
like to move. And I do think that is part
of its popularity. It is very accessible to
a lot of people.
YOGA TRENDS
INNER AND OUTER
TRANSFORMATION
The ladies of YBB are always getting
feedback through e-mail and social media.
And while many have seen physical
transformations from Yoga Booty Ballet, it
tends to give people much more than just a
better body. Many women start the
program to get fit, but they end up
transforming on a soul level, said Gillian.
The main thing that it does is it gets people
to love themselves and love their bodies,
and accept their feminine beauty exactly as
they are, said Gillian. They end up realizing
how much they love themselves and how
much they love other people; it really is a
community. Its a transformative dance.
Teigh recalled getting feedback from one
woman who was going through a difficult
time in her life and suffering from
depression. The woman wrote to the YBB
ladies to say that doing the DVDs helped
her get through that rough patch in her life.
That was seven years ago, said Teigh. And
she recently wrote me again and said Im
going through another hard time and forgot
how much [the DVD] helps me through this
transition and thats just one. Weve had
numerous people write like that.
Other women have reported losing 40
pounds or more through Yoga Booty Ballet.
Its the weight loss, but its also the inner
transformation, said Teigh. Something is
shifting when they are starting their day
with an intention.
The main thing that it does is it

gets people to love themselves
and love their bodies, and accept
their feminine beauty exactly as
they are.
Gillian Marloth
A TREND THATS HERE TO STAY

Yoga Booty Ballet has proved it has
staying power and continues to connect
with people all over the world. A lot of
those hybrids have died out, but [Yoga
Booty Ballet] has lasted and continues to
grow, said Teigh. We encourage a sense of
community and support. And its not about
how you look and move, as long as you are
doing it safely. To find a Yoga Booty Ballet
teacher near you, visit www.swervestudio.
com.
After talking with Teigh and Gillian, I was
interested in trying Yoga Booty Ballet for
myself. So I tried the Total Toning Basics
DVD and loved the workout! I am no dancer
or ballerina, but I felt it was pretty easy to
follow along with the moves. And the best
thing about it is that its fun, and it didnt
even feel like a workout. I think the ballet
moves and yoga really complement the
cardio to give you a well-rounded workout.
If you are interested in trying it out for
yourself, DVDs can be purchased through
Beach Body at www.beachbody.com.
113
FitRxCoolDOWN
TONE & SCULPT

BY
NICK TUMMINELLO
Lunge Your Way to Better Legs and Glutes

Since most of us have one leg
that isnt as strong, as well
developed, or as coordinated as
the other one, single-leg
oriented exercises are the most
optimal way to focus on each
side independently in order to
improve your muscle balance.
The lunge exercise is a great option for

adding in a lower-body training stimulus
thats unilateral (i.e., one-leg) dominant.
In this article, Im going to show how
changing the angle of your torso can
drastically change the way your
muscles are activated when doing
lunges. Ill also redefine good form on
lunges by showing you a small tweak
that brings about a big change because
ADD MUSCLE FOR

TONED LEGS AND GLUTES
When you talk about toning, enhancing, or shaping
certain areas of your body, what youre really talking about is
muscle. And, when it comes to developing your muscles,
there is no such thing as exercises for toning muscle versus
exercises for bulking. This is one of the most patently
absurd weight-training myths because its based on a
physiological impossibility. Put simply, your muscles only
have one way to develop. They shrink, grow or stay the same.
Muscle creates the shape of your body, and therefore more
muscle equals more muscle tone. You cant build a perkier,
rounder or sexier anything without building muscle. And, in
order to build (i.e., improve the shape of) that muscle, you
need to stimulate muscle tissue, and those tiny pink
dumbbells just arent the tool for the job.
In terms of the exercises provided in this article, along with
all other weight-training exercises applications, a good rep
range for improving the shape of your body (i.e., for
developing muscle) is in the eight to 15 range. That means,
use a weight that allows you to do no more than 15 reps.
THE LUNGE AND TORSO POSITION

In a 2008 study published in the Journal of Orthopaedic
and Sports Physical Therapy, researchers found that
performing a lunge with a forward (anterior) trunk lean
increased the recruitment of the hip extensors (i.e., glutes and
hamstrings). In contrast, they found that performing a forward
lunge with an upright trunk posture (as in the traditional style)
did not alter activation of the lower extremity musculature.1 In
other words, to focus more on the glutes and hamstrings, your
torso should be positioned in a more forward lean when doing
lunges instead of being upright.
Now, theres certainly nothing wrong with keeping your
torso fully upright while performing lunges, which will bring in
more of the quadriceps musculature. However, the average
woman probably doesnt need to perform much quadfocused exercise on a regular basis. The reason for this is
that women are more quadriceps dominant than men, have
weaker hamstrings, and are more prone to knee injury.
A 2007 study published in the Journal of Strength and
Conditioning Research did a comparison of hamstring and
quadriceps femoris muscle activity between men and women
during a single-leg squat, and found that that men activate
their hamstrings more effectively than women because
women are quadriceps dominant.2 This is crucial because
114 FIT N E S S R X
D E C E M B ER 2 0 1 3
its more knee friendly and allows you

to better build your glutes than the
traditional lunge form.
In addition to showing you how to
improve upon the traditional lunges
variations youre already familiar with, Ill
also show you some non-traditional
lunge variations to help you spice up your
training and add a new challenge to your
lower-body workouts for new results!
females are two to eight times more likely to sustain an ACL

tear than their male counterparts.3,4 And, research
investigating the potential reasons why females are more
prone to ACL injury has found that this combination of
increased quadriceps activation and later onset of hamstring
activation in females suggests that females may experience
excessive anterior tibial (shinbone) shear forces at the knee.5
Not only do females demonstrate substantially weaker
hamstring muscles when compared to their quadriceps,6
which holds true not just when performing single-leg squats
but also for the athletic population as well, it has also been
shown that hamstring muscles are relatively weaker in
females than in male athletes when compared with the
quadriceps muscles.7
In regard specifically to knee injury, The Hunt Valley
Consensus Conference on ACL injuries concluded that
strong quadriceps activation during eccentric contraction
was considered to be a major factor in injury to the ACL.8
Additionally, strength imbalances of the hip extensors
(hamstrings and glutes) have not only been linked to an
increase in rates of lower extremity injury in females, but also
increased instances of low back pain.9
A BETTER WAY TO DO LUNGES

(ESPECIALLY FOR WOMEN)
Now that you have
learned about the
previously mentioned
realities, its obvious that
emphasizing more glutes
and hamstrings (and less
quads) is good idea for
women to improve both
their form and function.
This brings us full circle
back to what I said in the
beginning about redefining
good form for how to
perform lunges.
Put simply, instead of keeping your torso upright when
doing lunges, I recommend doing them in the manner
described below:
Set Up: Stand tall holding a pair of dumbbells at your sides,
one in each hand with your feet hip-width apart.
Action: Step backward with your right foot, and, as you
drop your body down into the lunge, angle your torso forward
about 45 degrees so shoulders are over your front (left) knee
TONE & SCULPT

TOP 3 LUNGE VARIATIONS FOR
BETTER GLUTES AND HAMSTRINGS
In addition to the form adjustment to the traditional
walking and reverse lunge I just described, here are
three additional variations, which are all great exercises
for building stronger and sexier glutes and legs.
ELEVATED REVERSE LUNGE

This lunge variation simply
allows you to increase range of
motion.
Set up: Stand on top of the
flat side of an Olympic-style
weight plate or on an aerobic
step platform.
Action: Holding either a pair
of dumbbells at each side or
with a barbell on your back
across your shoulder, perform
a reverse lunge as in the same way as described
previously by stepping off the platform and placing your
back foot on the floor. Be sure to keep your back
straight and hinge forward at your hips, allowing your
ribs to touch the top of your front thigh. Once your
back knee lightly touches the floor, reverse the motion
by stepping back up to the platform. Then perform the
same technique by stepping back with your other leg.
ANTERIOR LEANING LUNGE

The anterior leaning lunge
emphasizes much more of a
torso lean, which really
emphasizes the glutes and
hamstrings, placing virtually
no stress on the quads or on
the knee joint. So, if knee
issues prevent you from doing
even the more knee-friendly
lunge version shown
previously, this anterior lunge
may be a better option for you.
Set up: Stand tall with your feet hip-width apart while
holding a dumbbell in each hand at your side.
Action: Step forward with one leg, keeping your front
knee bent 20 degrees and your back knee straight. As
your front foot hits the ground, simultaneously lean
forward by hinging at your hips. Keep your back straight
and allow your rear heel to come off the ground.
Reverse the motion by stepping backward and returning
to a standing position. Repeat on the other leg.
with the dumbbells on each

side of your (left) calf. Be sure
that your back stays straight
you dont round your back by
hinging at your hips at create
the torso lean. Once your right
ribs come into contact with
your right thigh and your left
knee lightly touches the floor,
reverse the movement by
coming out of the lunge and
bringing your right foot forward
so that you are back to your
starting position. Perform the
same movement on the
opposite leg.
This version of the lunge,
performed with the 45-degree
forward torso angle, still
incorporates the quadriceps,
so it wont cause them to
weaken; it just hits them to a
lesser extent than when your
torso is upright. Doing this not
only takes force out of the

knee joint making this
version more knee-friendly
than using an upright torso
but, as you learned previously,
it transfers more force into
the glutes and hamstrings.
And this, as you also learned
previously, is where women
especially need it.
In short, leaning your torso
forward at a 45-degree angle
when doing reverse lunges
gives you less stress on your
knee joint and allows you to
better target and develop your
glutes and hamstrings.
Note: This forward torso
position can (and should) also
be applied when performing
walking lunges, as the only real
difference here is that youre
stepping forward instead of
backward on each rep.
Nick Tumminello is the owner of Performance University fitness training

and education in Fort Lauderdale, FL. Hes the author of the Core Training:
Facts, Fallacies & Top Techniques 3-DVD set. Nick also writes a popular
training blog at www.PerformanceU.net.
REFERENCES
1. Farrokhi S, Pollard CD, Souza RB, Chen YJ, Reischl S, Powers CM. Trunk position influences the
kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J
Orthop Sports Phys Ther. 2008 Jul;38(7):403-9.
2. Youdas JW, Hollman JH, Hitchcock JR, Hoyme GJ, Johnsen JJ.Comparison of hamstring and
quadriceps femoris electromyographic activity between men and women during a single-limb squat on
both a stable and labile surface. J Strength Cond Res. 2007 Feb;21(1):105-11.
3. Arendt E, Dick R. Knee injury patterns among men and women in collegiate basketball and soccer.
NCAA data and review of literature. Am J Sports Med. Nov-Dec 1995;23(6):694-701.
4. Lephart SM, Abt JP, Ferris CM. Neuromuscular contributions to anterior cruciate ligament injuries in
females. Curr Opin Rheumatol. Mar 2002;14(2):168-173.
5. Huston LJ, Wojtys EM. Neuromuscular performance characteristics in elite female athletes. Am J
Sports Med. Jul-Aug 1996;24(4):427-436.
6. Kannus P, Beynnon B. Peak torque occurrence in the range of motion during isokinetic extension and
flexion of the knee. Int J Sports Med. Nov 1993;14(8):422-426.
7. Anderson AF, Dome DC, Gautam Sw, Awh MH, Rennirt GW. Correlation of anthropometric
measurements, strength, anterior cruciate ligament size, and intercondylar notch characteristics to sex
differences in anterior cruciate ligament tear rates. Am J Sports Med. Jan-Feb 2001;29(1):58-66.
8. Griffin LY, Agel J, Albohm MJ, et al. Noncontact anterior cruciate ligament injuries: risk factors and
prevention strategies. J Am Acad Orthop Surg. May-Jun 2000;8(3):141-150.
9. Nadler, S. F., Malanga, G. A., DePrince, M., Stitik, T. P., & Feinberg, J. H. (2000). The relationship between
lower extremity injury, low back pain, and hip muscle strength in male and female collegiate athletes.
Clin J Sport Med, 10(2), 89-97.
LATERAL LUNGE
WITH CROSS-BODY REACH
Like the anterior lunge, this
version really focuses on the
glutes and hamstrings with
little to no stress on the knee
joint or quadriceps. Because
youre stepping laterally
instead of forward, this lunge
hits the glutes and hamstrings
in a slightly different manner
than when stepping forward,
making it a nice complement
to the anterior lunge.
Set up: Stand tall with your feet hip-width apart while holding a
dumbbell in your left hand by your side.
Action: Step out laterally with your right leg, allowing your right
knee to bend 20 degrees. Simultaneously shift all your weight to
your right leg as you reach your left arm in front of your right foot
by hinging at your hip joint without rounding your back as you lean
forward and reach across your body. Explode out of this position
and return to the same starting position. Your trailing leg should
be straight as you begin each lunge, and be sure to keep both feet
pointed straight ahead on each rep. Perform all reps on the same
side before switching hands with the dumbbell and stepping with
the other leg.
115
FitRxCoolDOWN
BODY PARTICULARS
BY STEPHEN E. ALWAY, PH.D., FACSM

ILLUSTRATIONS BY WILLIAM P. HAMILTON,CMI
Building a
Perfect Back with
STIFF-LEG
DEADLIFTS
The way that you project yourself upon entering a
room has a lot to do with how good your posture is.
Rounded shoulders that are pulled forward from weak
spinal muscles will convey a less than ideal image,
even for the most confident person. However, this is
easily solved by building a solid back. By strengthening
your spinal and middle back muscles, your shoulders
will be pulled back and this will project better lines in
your upper body, while at the same time making your
waist appear slimmer.
The stiff-leg deadlift is an effective basic exercise
that has superior effects for firming the erector muscles of the spine.1 The deadlift is mechanically simple,
but it requires a strong effort and careful attention to
exercise form. It can be both a blessing and a curse. If
you do the exercise correctly, the back will become
strong and straight, and even the hamstrings will benefit from each repetition.2,3 However, if you do it sloppily, it can induce an injury that never had to happen.
Like anything else in life, doing things correctly is better than doing them quickly or without much thought,
as the latter choice will almost always come back in
the form of a gluteal bite.
MUSCLES ACTIVATED
The back muscles, which together are
called the erector spinae,4 are
positioned around the spine in doublets,
with one muscle on the right side of the
vertebral column and the other muscle
on the left side. The iliocostalis muscle
is the most lateral of the erector spinae
group. It begins from the iliac crest of
the hip-bone, and runs upward to insert
into the ribs.4 The intermediate muscle
of the erector spinae group is the
longissimus muscle, which runs almost
the entire length of the back. The
spinalis has short muscle bundles that
run from spinous process (the
protruding bump on the vertebrae)
below to spinous process above it. This
muscle extends from the thoracic to the
cervical vertebrae in the neck. When
116 FIT N E S S R X DECEMBE R
2013
both left and right parts of these back

extensors contract together, the
vertebral column is extended4 (i.e., from
a flexed bent-over position to an upright
standing position). If only the left half of
the muscle contracts, the vertebrae will
be rotated to one side.
You might not think that the
hamstrings have much to do with
deadlifts, but because they are anchored
on the lower hip bones, they are very
active during each lift.5 The hamstring
muscles consist of the long head of the
biceps femoris, semimembranosus and
semitendinosus muscles.4 The long head
of the biceps femoris begins on the
ischial tuberosity, which is the bony part
of your hip that you sit on when you are
in a chair. The fibers of the short head of
the biceps femoris start on the lower

one-third of the femur bone just above
the knee. Both heads of the muscle fuse
into a thick tendon, which crosses the
lateral side of the knee joint to attach to
the fibula bone (and some ligaments) on
the knee.4 The muscle fibers of the
semitendinosus anchor to the ischial
tuberosity and inserts on the medial side
of the tibia (the large medial bone of the
leg). The semimembranosus muscle also
begins on the ischial tuberosity and it
attaches to the posterior part of the
medial condyle of the tibia just below
the knee joint.4 While the hamstring
muscles flex the knee, they also extend
the thigh at the hip joint4 and this is the
primary action involved in straight-leg
deadlifts.3
BODY PARTICULARS
STIFF-LEG DEADLIFT (start)
STIFF-LEG DEADLIFTS
1. BEFORE DOING THE EXERCISE, YOU SHOULD SPEND A FEW MINUTES
STRETCHING THE HAMSTRINGS, AND BACK.6
2. PLACE A LIGHT BARBELL ON THE FLOOR. YOUR FEET SHOULD BE

APPROXIMATELY SHOULDER-WIDTH APART AND UNDER THE BAR, WITH
YOUR KNEES BENT AND THE MIDDLE BACK FLAT AND TIGHT.
GRAB THE BAR
WITH BOTH HANDS IN A PRONATED POSITION (PALMS TOWARDS THE

FLOOR) WITH SLIGHTLY MORE THAN A SHOULDER-WIDTH GRIP.
LOOKING
SLIGHTLY UPWARD PLACES YOUR NECK AND BACK IN A LINE THAT

REDUCES SHEARING FORCES THROUGH THE INTERVERTEBRAL DISKS.
3. WITH BENT KNEES, SLOWLY LIFT THE BAR FROM THE FLOOR BY
STRAIGHTEN YOUR KNEES AS YOU
COME TO AN UPRIGHT (ERECT) POSITION. YOUR KNEES SHOULD REMAIN
EXTENDING THE TRUNK AND THE KNEES.
STRAIGHT EXCEPT FOR THE INITIAL LIFT FROM THE FLOOR AT THE
BEGINNING, AND WHEN YOU PUT THE WEIGHT BACK ON THE FLOOR AT THE
END OF THE SET.
4. KEEP YOUR EYES FORWARD AND HEAD UP AS YOU LOWER THE

NEVER LOOK AT THE FLOOR DURING THE
LIFT, OTHERWISE THE MIDDLE OF YOUR BACK WILL BECOME ROUNDED AND
THIS INVITES INJURY BY DESTABILIZING THE SPINE.
WEIGHT TOWARDS THE FLOOR.
5. JUST BEFORE HITTING THE BARBELL ON THE FLOOR, START BACK
REFERENCES
1. Ebben WP: Hamstring a1. Hamlyn
N, Behm DG and Young WB. Trunk
muscle activation during dynamic
weight-training exercises and isometric
instability activities. J Strength Cond
Res 21: 1108-1112, 2007.
2. Chulvi-Medrano I, Garcia-Masso
X, Colado JC, Pablos C, de Moraes JA
and Fuster MA. Deadlift muscle force
and activation under stable and
unstable conditions. J Strength Cond
Res 24: 2723-2730, 2010.
3. Escamilla RF, Francisco AC, Kayes
AV, Speer KP and Moorman CT, III. An
electromyographic analysis of sumo
and conventional style deadlifts. Med
Sci Sports Exerc 34: 682-688, 2002.
4. Moore, K.L. and A.F. Dalley.
Clinically orientated Anatomy, Fourth
Edition. Lippinot, Williams & Wilkins,
1999; pp. 467-474; 554-560; 563-571.
5. Ono T, Higashihara A, Fukubayashi
T: Hamstring functions during hipextension exercise assessed with
electromyography and magnetic
resonance imaging. Res Sports Med
2011;19:42-52.
6. Sairyo K, Kawamura T, Mase Y,
Hada Y, Sakai T, Hasebe K and Dezawa
A. Jack-knife stretching promotes
flexibility of tight hamstrings after 4
weeks: a pilot study. Eur J Orthop Surg
Traumatol In press 2013. PMID:
23412177 http://www.ncbi.nlm.nih.gov/
pubmed/23412177?dopt=Citation
7. Sagiv M, Amir O, Goldhammer E,
Ben-Sira D and Amir R. Left ventricular
contractility in response to upright
isometric exercise in heart transplant
recipients and healthy men. J
Cardiopulm Rehabil Prev 28: 17-23,
2008
8. Sagiv M, Hanson P, Besozzi M and
Nagle F. Left ventricular responses to
upright isometric handgrip and deadlift
in men with coronary artery disease.
Am J Cardiol 55: 1298-1302, 1985.
UPWARDS TO A STANDING POSITION (BUT NOW WITH STRAIGHT KNEES).
PULL THE SHOULDERS BACK AT THE TOP POSITION, BUT DO NOT LEAN
BACKWARDS, AS THIS COULD COMPRESS THE INTERVERTEBRAL DISKS.
6. ON THE LAST REPETITION OF YOUR SET, BEND BOTH TRUNK AND
KNEES, AND DROP YOUR HIPS AS YOU LOWER THE BARBELL TO THE FLOOR.
STIFF-LEG DEADLIFT (finish)
The erector spinae and the hamstrings all

strongly contract during the lift upward (extending the vertebral column). These same muscles will
undergo an eccentric (lengthening) contraction
as the bar is lowered back towards the floor. The
hamstring muscles are most active in the lower
one-third of the movement.
Deadlifts are used as part of the assessment
and rehabilitation for heart patients7,8, so this is
not an exercise that is likely to kill you (although
it can be tough enough to feel like it). In general,
deadlifts can develop strong and balanced back
extensor muscles, which will reduce the chance
for injury, while at the same time develop outstanding posture. Nevertheless, you must stay
very alert when you are lifting and avoid twisting
when the bar is in your hands, especially when
your knees are straight and you are raising the
weight upwards. Be strong and be safe with your
deadlifts, as this strategy will build you outstanding back strength and posture.
117
FitRxCoolDOWN
BY
MARIE SPANO, MS, RD, CSCS, CSSD
What
Makes
Us Fat
Excessive
Calories
or the Wrong
Carbohydrates?
The cause of obesity is clear. We are eating

more calories than we are burning, according to both the
CDC and the World Health Organization. Yet decades worth
of public health messages and weight-loss programs based
on cutting calories and increasing physical activity havent
made a dent in the obesity epidemic. And this simple, yet
obvious fact has many experts questioning the accuracy of
this age-old energy balance equation. Is excessive calorie
intake the real culprit? Or, does the obesity problem lie in
what we are eating as opposed to how many calories we are
consuming?
CHRONIC CARB CONSUMPTION

Some scientists and health professionals are targeting
what we are eating, specifically carbohydrates, as the cause
of the obesity epidemic, throwing them to the birds like dayold stale bread. Eat carbohydrates, especially syrupy sodas
and sweet treats, and your blood sugar will rise, signaling
your pancreas to release insulin, which will quickly lower
blood sugar by increasing uptake of sugar (glucose) by
muscle and fat. Insulin also decreases the breakdown of fat
in fat tissue while increasing the transport of the sugar from
your caramel latte into fat cells initiating the production of
fat for storage. According to the anti-carbohydrate crowd,
chronic consumption of carbohydrates keeps insulin levels
up and your body busy churning out fat tissue. And for
people with insulin resistance, a condition that leads to
even greater production of insulin because the body doesnt
use insulin effectively, consuming too many carbohydrates
can make it very difficult to lose weight, thanks to an
abundance of insulin in the bloodstream. So the solution
seems very simple: cut out carbohydrates in favor of
protein and fat and youll quickly drop weight. And if
metabolism and endocrinology were that simple and we all
118 FIT N E S S R X
DECEMBE R 2 0 1 3
loved a diet of steak, eggs and butter, life would be a whole

lot slimmer. Unfortunately, this isnt the case.
INSULIN AND FAT STORAGE

Cutting carbohydrates makes a lot of sense when you
consider the actions of insulin. However, the immediate
action of insulin after a meal does not take into account
what happens over the course of time. Lets say you devour a
cinnamon raisin bagel slathered with jam. Your blood sugar
will shoot up and your pancreas will release insulin. If you
arent in the midst of hardcore physical activity and
therefore you dont need the immediate 400-plus calories of
energy you just ate, your body will store a large portion of
these calories as fat. But, if later in the day you are in a
calorie deficit, having burned more calories than you
consumed, your body will burn stored fuel, from body fat, for
energy. So, youll tap into your fat stores for fuel when your
body hasnt had enough calories to keep up with your daily
needs. And therefore, just because insulin may shuttle sugar
out of your bloodstream and into fat tissue in the short
term, this hormone isnt the sole determinant of how much
fat you have on your body. To gain weight, you still have to
overconsume calories or your body will use the carbohydrate
you are eating (or the stored body fat) for energy.
LOW-CALORIE WEIGHT LOSS

Research backs up the importance of calories for weight
loss while questioning the demonization of carbohydrates.
In fact, several research studies using many different types
of participants (from obese postmenopausal women to
men) show that calorie-controlled diets including plenty of
carbohydrates lead to weight loss if the participants follow
them. Studies have also found participants can lose weight
on a low-fat, high-carbohydrate ad libitum (eating when
hungry without counting calories) diet. And, one study

comparing the two approaches a reduced calorie low-fat,
higher carbohydrate diet and a reduced calorie, lowcarbohydrate diet found both resulted in weight loss in
overweight and obese adults over an eight-week period,
with no significant differences in weight loss between the
diet groups. So the clear winner seems to be total calories.
Yet this research combined with a closer look at calorie
balance over time versus the immediate actions of insulin
only still doesnt explain the success of low-carbohydrate
diets. Could there be more to them than meets the eye,
especially if they control for total calorie intake while
cutting down on carbohydrates?
APPETITE-SUPPRESSING PROTEIN
What do the Atkins, South Beach and the Paleo diet all
have in common, aside from excluding certain types of
carbohydrates and therefore decreasing total carbohydrate
intake? First off, eliminating certain types of carbohydrates
takes a lot of guesswork out of dieting. You wont have to cut
a perfect 200-calorie slice of cake or estimate how many
cookies fit into your calorie budget because both are off
limits on carbohydrate-controlled diets. Plus, if you dont eat
these foods in the first place, you wont be tempted by
second servings. But, more importantly, the majority of lowcarbohydrate diets are also high in protein. And, protein has
three primary benefits in the war against fat.
Protein is the most satiating of the three
macronutrients protein, carbohydrate and fat. During
digestion, protein quickly triggers a cascade of events
leading to appetite-suppressing signals sent to the brain so
you feel full. In fact, protein seems to increase satiety in a
dose-dependent manner, though scientists havent figured
out the magical dose of protein necessary to maximally
stimulate satiety. However, when you cut carbs, youll likely
increase your protein intake (unless you are on a ketogenic
diet). In addition to keeping you full, protein has a greater
thermic effect of feeding you will burn more calories
digesting protein than carbohydrate or fat.
And finally, protein preserves metabolically active lean
muscle mass during weight loss. When on a reduced-calorie
weight-loss diet, you need more protein in your diet to
preserve lean tissue. Low-carbohydrate diets automatically
provide more protein, whereas traditional low-fat diets do
not. And, muscle is important for weight control because it
burns more calories than fat tissue, even when you are
sitting at your desk typing away at your computer. Skeletal
muscle also helps regulate blood sugar levels.
CARBS VERSUS CALORIES EXPERIMENTS

Low-carbohydrate diets work, especially for those who
are insulin resistant. And, these diets may also facilitate
greater weight loss in obese individuals. However, the focus
on carbohydrates may be less important than ramping up
protein intake. So which method should you choose? The
debate about carbohydrates and calories has led to
divergent scientific opinions and therefore, very different
approaches recommended for weight loss. And because
several questions still need to be answered, researchers
from the Nutrition Science Initiative will delve into the fine
details about calories and carbohydrates through a
carefully designed a set of well-controlled experiments.
First the scientists will feed overweight and obese adults

a typical American diet, controlling for every calorie
consumed, while determining their exact calorie needs to
maintain weight. After this part of the study, they will
dramatically decrease the carbohydrate content of their
diet to as close to zero as possible by including only the
carbohydrates naturally occurring in meat, poultry,
chicken, eggs, cheese, fats and green vegetables. The
aim: suppress insulin levels as much as possible while
feeding the participants the total calories they need to
maintain weight.
During both parts of the study, protein intake will be
kept constant to account for the thermic effect of feeding.
If their weight stays the same, then calories are the primary
factor determining weight loss. If they lose weight, then
carbohydrate-mediated increases in insulin play a crucial
role in weight loss in overweight and obese adults.
Like any rigorous scientific study, this will take some
time years, in fact, to set up the studies, recruit
participants, perform the studies, evaluate the results and
publish the findings. And, as any scientist starts digging for
answers, sometimes more questions emerge. But at some
point, well have a clearer winner in the calories versus
carbohydrate debate. And once this debate is settled, well
have to test approaches to executing the diet in real life a
daunting task, especially if the high-fat, moderate protein,
low-carbohydrate diet comes out on top.
CHOOSING A DIET
Until these studies are carried out, its important to rely
on what we know right now. And, the weight loss research
to date has shown there are multiple dietary approaches
that work. Diets should be individualized, taking into
account lifestyle habits, medical history (including diabetes,
insulin resistance, other diseases and medical concerns),
diet history and food preferences. As the debate about
macronutrient content is going on, keep in mind that the
most important factor that will determine weight loss and
improved health outcomes on any diet is adherence. So,
choose the diet plan that you can stick with until the weight
comes off.
REFERENCES
Fleming RM. The effect of high-, moderate-, and low-fat diets on weight loss and cardiovascular disease
risk factors. Prev Cardiol 2002;5(3):110-8.
Mueller-Cunningham WM, Quintana R, Kasim-Karakas SE. An ad libitum, very low-fat diet results in
weight loss and changes in nutrient intakes in postmenopausal women. J Am Diet Assoc 2003;103(12):1600-6.
McManus K, Antinoro L, Sacks F. A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults. Int J Obes Relat Metab Disord
2001;25(10):1503-11.
Bradley U, Spence M, Courtney CH et al. Low-fat versus low-carbohydrate weight reduction diets.
Diabetes 2009;58:2741-2748.
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight
management, and satiety. Am J Clin Nutr 2008;87(5):1558S-1561S.
Duraffourd C, De Vadder F, Goncalves D et al. Mu-Opioid receptors and dietary protein stimulate a gutbrain neural circuitry limiting food intake. Cell 2012;150:377-388.
Belza A, Ritz C, Srensen MQ et al. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety. Am J Clin Nutr 2013;97:980-989.
Swaminathan R, King RF, Holmfield J et al. Thermic effect of feeding carbohydrate, fat, protein and mixed
meal in lean and obese subjects. Am J Clin Nutr 1985;42:177-181.
Paddon-Jones D, Westman E, Mattes RD et al. Protein, weight management, and satiety. Am J Clin Nutr
2008;87:1558S-1561S.
Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006 84:475-482.
Shai I, 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-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med 2008;359(3):229-41.
Pagoto SL, Appelhans BM. A call for an end to the diet debates. JAMA 2013;310:687-688.
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THE SCIENTIFIC APPROACH TO HEALTH AND FITNESS

ELYSE BLECHMAN AND JENNIFER BLECHMAN-TURNER

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

Elyse & Jennifer

FITMISS | CHADY DUNMORE

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120 RAVE REVIEWS

112 YOGA TRENDS

Yoga Booty Ballet

The Rise of Indoor Rowing

114 TONE & SCULPT

100 CARDIO BURN

Lunge Your Way to

104 FAT ATTACK

86 FITNESS EXPERT Q&A

110 WOMENS HEALTH

90 THE FIT LIFE

2013 IFBB Olympia Figure champion

92 THE FITNESS COACH

THE FIT LIFE With Nicole Wilkins

THE LATEST IN NUTRITION,

ALLI'S SLIM PICKINS RECIPES

FIT FAST: 25 MINUTE WORKOUTS

TRAINING JOURNAL Heather Dees

AGE IS JUST A NUMBER

AND MUCH MORE!

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THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

PILATES BUILDS THE CORE;

HIGH-INTENSITY SPRINTS CUT

HIP AND BUTT FAT PROMOTE

HOW YOUR CO-WORKERS SEE

See page 14.

STEVE BLECHMAN AND THOMAS FAHEY, EdD

High-Intensity Interval Training

BUILDS FITNESS FAST

High-intensity interval training

sets of explosive exercises on a

A Fun Way to Get

Balance, Muscle Steadiness and Strength

Stack with NEW

from this Ultra-Intense Super

NEED TOP-NOTCH WORKOUT & NUTRITION ADVICE?

Whether your journey of a thousand miles begins with a

START STRONG. WORK HARD. FINISH FIRST.

DIETARY WHOLE GRAINS

STEVE BLECHMAN AND THOMAS FAHEY, EdD

ARE NITRATES AND

INCREASED PROTEIN INTAKE

BEETROOT BREAD COULD