FitnessRx For Women 2009 12

FOR WOMEN!
THE SCIENTIFIC APPROACH

TO HEALTH AND FITNESS
TM
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
YOU CAN BE A
H.I.T.
HIGH INTENSITY TRAINING
THIS HOLIDAY SEASON
TOTAL
BODY
TRANSFORMATION
IN JUST 4 WEEKS!
50 BEST
FITNESS, NUTRITION
& FAT LOSS TIPS December 2009
Lean & Fit

Meal Plan for
30
LOSE 10 POUNDS
Days
www.storemags.com & www.fantamag.com
the Curve
RX ™
Publisher
Elyse Blechman
Editor-in-Chief
Steve Blechman
Design/Art Director
Elyse Blechman
Inside Co-Editors
Alan Golnick
By Elyse Blechman Louise Powell
Publisher
Associate Publisher
Jennifer Blechman
High-Intensity Holiday Makeover Associate Art Director
Alan Dittrich, Jr.
The holidays will be here soon– but not to worry! You’ve still got time to transform
yourself into that toned, shapely, heartbreaker in the sleek red holiday dress– and Art Assistant
FitnessRx for Women is here to ensure that you get it done right. We have all the latest Stephen Kolbasuk
cutting-edge, scientifically-researched information on burning fat, toning your body, and
making this upcoming holiday season your fittest ever! Contributing Editor
Carol Ann Weber
We start with our cover girl, the beautiful Alicia Marie. In her “Top 50 Holiday
Training Nutrition Fat-loss Tips,” on page 54, Alicia takes you through her favorite ways Executive Assistant
to stay on track during this busy time of year. With tips such as “Do A Michele Gampel
Cabinet/Refrigerator Cleanout Day,” Keep Your Gym Bag Packed,” and “Never, EVER Go
Chief Photographer and Assistant
To A Holiday Party Starving,” Alicia helps you navigate this tricky leg of the fitness jour- Per Bernal and Anneli Bernal Scherdin
ney known as the holiday season– so you won’t get derailed. Stand strong in the face of
those rum balls and that eggnog! And don’t forget to keep these 50 Tips posted to your Contributing Illustrators
fridge during the coming year! Bill Hamilton
Thomas Fahey, Ed.D., brings you the ultimate body transformation for the party sea-
Administrative Assistant
son. Starting with “Holiday H.I.T.: High-intensity Upper-Body Transformation,” on page Fernanda Machado
60, Fahey outlines the 15 exercises in this program, designed to build a sexy-looking
upper body. It’s easier than you think! The exercises were chosen using a scientific tech- Circulation Consultants
nique called electromyography (EMG), which showed that this workout is superior for Irwin Billman and Ralph Pericelli
building upper-body strength and muscle tone.
Complete your total transformation with “Holiday H.I.T.: High-intensity Lower-Body www.fitnessRxmag.com Editor-in-Chief
Transformation,” on page 72, also by Fahey. There is a body of scientific evidence show- Shoshana Pritzker
ing that high-intensity exercise triggers significant weight loss and promotes rapid spritzker@arp-ink.com
increases in physical fitness. High-intensity training, particularly when using intervals,
increases release of fat from fat cells and boosts metabolic rate. Combining aerobics
with the eight exercises in the plan, and incorporating the High-intensity Upper Body Advertising Inquiries:
Transformation, will result in a thinner, more vibrant, and healthier you! (800) 653-1151
You’ve got the formula for total body transformation; now you need to learn how to
eat right, to maintain fitness, health and that svelte bod. In “FitnessRx ‘Lean and Fit’ 30- Reader Inquiries:
Subscriptions (To order)
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included in the plan!
Is there a healthier alternative to the well-known, meat-heavy Atkin’s Diet? There just
might be, and in “Eco-Atkins Diet: New Twist on an Old Tail,” on page 50, Susan
Kleiner, Ph.D., looks at the 20th century version– and the 21 century alternative. In a
st
visit us at: www.fitnessrxmag.com
study of 47 overweight men and women, researchers found that the new alternative led
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be a HIT for the holidays this year!

THE SCIENTIFIC APPROACH
TO HEALTH AND FITNESS
™

Vol. 8, Number 6, December 2009
Training Diet & Fat Loss Health & Beauty

18 TrainingRx Info-Bits 24 Fat LossRx Info-Bits 28 HealthRx Info-Bits
By Steve Blechman and By Steve Blechman and By Steve Blechman and
Thomas Fahey, EdD Thomas Fahey, EdD Thomas Fahey, EdD
90 Body Part-iculars 34 NutritionRx Info-Bits 38 Beauty and

Take Your Lower Body to Great By Steve Blechman and SpaRx Info-Bits
Heights with Plié Squats Thomas Fahey, EdD By Louise Powell
By Stephen E. Alway, Ph.D., FACSM 98 Women’s Health
42 SupplementRx Info-Bits
NEW By Steve Blechman and Overtraining & Overreaching:
96 Ask Jackie! ! How to Prevent Burnout
By Jackie Warner Thomas Fahey, EdD
By Dan Gwartney, M.D.
NEW
!
50 Fat Attack
106 Yoga Fit Eco-Atkins Diet: New Twist
Yoga During– And After–
Weight Training
on an Old Tale Inside the Curve
By Susan M. Kleiner, Ph.D., RD,
By Beth Shaw FACN, CNS, FISSN 12 Publisher’s Letter
NEW By Elyse Blechman
!
108 Pilates Body 52 Supplement Edge
Pilates: The Secret to Playing Hard! New Study Reveals That Meal 16 Mail Room
By Kerrie Lee Brown Replacement Aids Weight Loss Keep Those Cards and Letters
By Louise Powell Coming…
110 Supplement Review
BSN’s Lean Dessert Protein NEW
! 88 FitnessRXmag.com
By Shoshana Pritzker 86 Healthy Decadent
Recipes We’re Here For You!
By Devin Alexander By Shoshana Pritzker
112 Club Scene
The Latest and the Greatest 104 Wonder Women NEW
!
By Louise Powell 114 DietRx News Real Women Who
and Views Inspire Others
120 Look Great Naked Q&A By Douglas S. Kalman Ph.D., Nikki Stone: Flying Turtle!
By Brad Schoenfeld RD, FACN By Louise Powell
122 Cardio Burn 116 Fat-Blasting Recipes 130 Rave Reviews

Outdoor Holiday Fat-Burning By Robert Haas, MS Hot New Products
Workout By Jennifer Blechman
Thomas Fahey, EdD 128 Ultimate In Nutrition
Carbs Don’t Make You Fat
126 Body Sculpting By Shoshana Pritzker FitnessRxmag.com
Is Exercise for
Weight Loss Pointless?
By Marie Spano, MS, RD, CSCS
Indulge in
decadent recipes
made healthy by
88 Check out
what’s new!
bestselling author
and
Don’t let winter TV personality,
slow you down! Devin ALexander
122 86
Cover image and image
opposite page of Alicia Marie
by Per Bernal
Styling and clothing by
14 FITNESS Rx DECEMBER 2009 www.fitnessRxmag.com Elizabetta Rogiani
54 ALICIA MARIE’S TOP 50
HOLIDAY NUTRITION, FITNESS
AND FAT LOSS TIPS
By Shoshana Pritzker
60 HOLIDAY H.I.T.
HIGH-INTENSITY UPPER-BODY
TRANSFORMATION
By Thomas Fahey, Ed.D.
72 HOLIDAY H.I.T.
HIGH-INTENSITY LOWER-BODY
TRANSFORMATION
By Thomas Fahey, Ed.D.
82 FitnessRx ‘LEAN AND FIT’
30-DAY NUTRITION PLAN
FOR OPTIMUM FITNESS

mail room
Jackie Warner reasonably good shape before starting came my way about fitness, nutrition, and
I absolutely ENJOYED the article on this program. It might not be appropri- healthy lifestyle... I was like a sponge
Jackie Warner. The article was nice and ate for anyone with significant heart, thirsty for the right information, reading
metabolic, or joint disease. books, articles, and, of course, magazines
practical and a really good read for
Dr. Thomas Fahey like yours. You don't even imagine how
someone who wants to get back into the
useful your information was to me!
workout game or step up their workout. Department of Kinesiology
Well, from being unable to hire a pro-
I was even motivated to purchase her California State University, Chico
fessional to help me improve my body,
workout video, “One-On-One Training Chico, CA 95929-0330 years later I became one! I am now
with Jackie.” In 20 minutes she really Certified Personal Trainer and Nutrition
makes you work! I like the routines for and Wellness Consultant as well, as Ms.
upper, lower, and core– I really felt it! Wonderful Women! Bikini Universe 2009 Overall Champion
I ABSOLUTELY LOVE the magazine What a breath of fresh air, to read and Ms. Bikini Florida 2008; and YOU
and all the helpful tips that are in every about real, strong women I can relate played a big part in it by inspiring me and
issue. Keep up the FANTASTIC work and to! I was totally inspired by the positive giving me a great advice every month
through the pages of your magazine.
keep the articles with all the interesting energy of Sonya Ahmed in “Wonder
fitness gurus to keep the rest of us moti- Women,” and her determination to
Thank you,
vated! reach for her goals, be fit, and not let Natalia Muntean
Stephanie M. anything or anyone stop her! And she Ms. Bikini Universe 2009
Pennsylvania looks like a real woman, not a scare-
crow!
PLEASE keep writing these heroic,
uplifting, real-life stories, about real Dara Torres!
Talk about an inspiration! Dara Torres
Blasting Fat! women. It reaffirmed my belief that
looks AMAZING! I really liked her up-
I need some info on the article women can do anything when put to
close-and-personal interview in October’s
"Explosive Fat-Blaster Workout" in the the test. Can’t wait to see the next one! FitnessRx for Women. I, too, am over 40,
October 2009 issue of FitnessRx for and some days it’s a real challenge to feel
Women. I just signed up for FitnessRx Lindsay Madison inspired, get to the gym, maintain clean
and I must add that I LOVE IT! My e-mail eating, etc.– much less win gold medals!
question is: In the High-Intensity I taped Dara’s picture to my fridge (over
Interval Training, you do the 30 seconds the freezer part, where the ice cream is
of max effort and then you rest for 4 Ms. Bikini hiding…), and I see it first thing every
minutes– do you rest doing nothing? My name is Natalia and I just won morning– it really gets my day going!
the title of Ms. Bikini Universe 2009! I Thanks for a
Walk around during this time or do less
wanted to share my story with you. I great article
intensity on the machine you are using
am a self-trained, self-taught fitness and keep
for this? I wasn't quite clear on how to ’em coming!
spend the 4 minutes of rest. I am look- competitor, who battled her weight
problem as a teenager, suffering from
ing forward to a lot of neat workout Sheila
bulimia, until finally, I found the right
ideas from FitnessRX! Mariposal
way and realized that it's not a "magi-
Pam Tatro cal" pill or "anoth- e-mail
e-mail er" diet that makes
a difference in
Dear Pam, your body and
Thank you for your letter to appearance, it's a
FitnessRx. The rest interval is key to lifestyle! Anyway, I
exerting full effort during the maximum started working Send us your comments!
30-second exercise sessions. During the out in my small
E-mail us:
rest periods, it's a good idea to keep living room and
editor@fitnessrxmag.com
because I couldn't
moving slowly but use the 4 minutes for Write us:
simply afford a
recovery. This exercise technique is Advanced Research Press
personal trainer
extremely effective but exhausting. The nor nutritionist, I 690 Rt. 25A,
key element is maximal-intensity exer- started reading Setauket, NY 11733
cise. As I discussed in the article, be in everything that
16 FITNESS Rx DECEMBER 2009 www.fitnessRxmag.com

Rx Info-Bits By Steve Blechman
and Thomas Fahey, EdD
WALKING AND JUMPING LUNGES PRODUCE DIFFERENT BENEFITS

The lunge is an excellent exercise for toning the glutes and thighs. A Swedish study of competitive soccer
players showed that walking lunges (slowly lunging from one leg to the other) is excellent for shaping the ham-
strings, increasing strength and promoting recovery from hamstring injuries. Jumping lunges (jumping into a
lunge position from one leg to the other) are superior to walking lunges for improving sprint speed. Walking
and jumping lunges are excellent lower-body exercises for sculpting sexy and curvaceous legs. (Journal
Strength Conditioning Research, 23: 792-798, 2009)
BOSU Ball
Training Does
Not Activate Core
Muscles More
Than Training On
Stable Ground
Many fitness enthusiasts perform exercises on unsta-
ble surfaces, such as BOSU balls, to increase core mus-
cle activation. The core muscles support the spine and
provide the foundation for effective upper- and lower-body
movements. Jeffrey Willardson and colleagues from
Eastern Illinois University found that performing squats,
deadlifts, overhead presses and biceps curls on BOSU
balls was no more effective for activating core muscles
than doing the exercises on stable ground. During whole-
body, intense weight training, one must stabilize the core
muscles to perform the exercises. The capacity for
maximal core muscle contraction decreases when
people exercise on unstable surfaces. BOSU ball
training is little more than a fitness fad that has
STRENGTHEN THE GLUTEUS

not passed the scrutiny of scientific research.
Toss the BOSU balls and go back to train-
MEDIUS MUSCLE TO REDUCE

ing on stable surfaces. (International
Journal Sports Physiology
LOWER-BODY INJURIES
Performance, 4: 97-109,
2009)
The gluteus medius muscle (GM) is the principal hip

abductor (moves the hip away from the body’s midline). GM
weakness, which is extremely common in women, con-
tributes to knee and back injuries and creates instability
when walking, running, and jumping. Laura Presswood and
colleagues from New Zealand provided an excellent
overview of GM testing and strengthening exercises. The
simplest GM exercises are side lying leg lifts, single-leg
squats, lunges, cable or elastic band hip abductions, and
balancing on one leg while doing simple tasks such as
brushing your teeth or washing dishes. Strong GL muscles
improve sports performance and reduce the risk of injury.
(Strength and Conditioning Journal, 30 (5): 41-53, 2008)

Rx Info-Bits
INTERVAL TRAINING Pilates Activate Deep Abs
INCREASES Better Than Crunches
METABOLIC RATE Firm abdominal muscles are central to a lean,
firm, attractive body. Auburn University
MORE THAN researchers, using a technique called electromyo-

graphy, determined that 10 repetitions of the
CONTINUOUS TRANING Pilates hundred, roll-up, and double-leg stretch
exercises activated the deep abdominal muscles
Coaches and athletes use continuous, over-distance
(i.e., internal obliques and transversus abdominis)
training and interval training to build aerobic capacity— the
better than 10 standard crunches. However, these
ability to transport and use oxygen. Continuous over-dis-
standard Pilates exercises increase the risk of
tance training is running a specific distance without stop-
serious back injury, particularly if done incorrectly.
ping, while interval training is repeated bouts of high-inten-
(IDEA Fitness Journal, September 2008)
sity exercise interrupted by short rest periods. Australian
scientists, in a study comparing interval and over-dis-
tance workouts with the same average metabolic load,
found that interval training produced the highest levels of
peak oxygen consumption. They concluded that interval
training was a more powerful stimulus for increasing aer-
obic fitness. Canadian studies found that short bouts of
maximal-intensity exercise built high levels of fitness
quickly. Six sessions of high-intensity interval training on
a stationary bike increased muscle oxidative capacity (cit-
rate synthase) by almost 50 percent, muscle glycogen by
20 percent and cycling endurance capacity by 100 per-
cent. The subjects made these amazing improvements
exercising a mere 15 minutes in two weeks. Interval training will improve fitness quickly, but it isn’t pleasant. (Journal of
Science and Medicine in Sport 11: 287-290, 2008; Journal of Applied Physiology 98:1985-1990, 2005)
FAST CURL-UPS RECRUIT THE

MOST MUSCLE FIBERS
Most professional weight trainers believe that slow, controlled contractions during training activate
the muscle fibers best. Spanish researchers found the opposite— at least for curl-ups. They measured
abdominal muscle activation levels during fast and slow curl-ups by electromyography (EMG). They
attached electrodes to the rectus abdominis (six-pack muscle), internal and external obliques (side abs) and
the erector spinae (spinal) muscles. They measured muscle activity while the subjects did curl-ups at four
different speeds ranging from 1 rep per 4 seconds to maximum-speed curl-ups. Activation levels
increased in each muscle as speed increased. They concluded that doing curl-ups at fast speeds
was best for overloading the abdominal muscles and building dynamic spinal stability.
Don’t do ab exercises so fast that you can’t maintain good technique. (Journal
Strength Conditioning Research, in press; published online
May 2008)

and Thomas Fahey, EdD
Intense Women
Exercise Store Fat
Promotes Better
Belly Fat Than Men
Women store more fat than men during
Loss Best adulthood, even though they eat propor-
tionately fewer calories. Women need more
Abdominal fat is unat- fat to satisfy the energy needs of fertility,
tractive and a mark of pregnancy, and lactation. Researchers from
Australia concluded that beginning with
poor metabolic health. It is
puberty, increased estrogen levels promote
linked to heart disease, fat accumulation and protect against weight
stroke, type 2 diabetes, loss. Women gain fat early in pregnancy,
and poor sexual satisfac- even when they don’t eat more calories.
tion. A University of Estrogen decreases fat breakdown in the
liver, which promotes fat storage. While
Virginia study found that middle-aged women who exercised
this makes perfect sense from the
intensely for 16 weeks lost more abdominal fat than those who standpoint of survival of the
exercised at a low intensity. The low-intensity group trained at 50- species, it won’t make you look
60 percent of maximum effort (e.g., walking), while the intense better in a swimsuit. (Obesity
exercise group did a combination of walking and jogging. Begin Reviews, 10: 168-177,
your program with the easy exercise, and increase the intensity 2009)
gradually to maximize belly fat loss. (Medicine Science Sports
Exercise, 40:1863-1872, 2008)
Which is Better?
Running Outdoors
or on a Treadmill?
Running is one of the best exercises for promoting weight
loss. Most runners have a definite preference for exercising
either outdoors or on a treadmill. Outdoor running burns about
5 percent more calories at a given speed than treadmill run-
ning. Running outdoors subjects runners to wind resistance
and they receive no assistance from the treadmill belt.
Outdoors, the runner must push against solid ground to move
forward. On a treadmill, the belt moves continuously, so the
runner doesn’t have to push as hard against the surface.
However, outdoor runners have a higher rate of musculoskele-
tal injury than treadmill runners and have a 50 percent greater
risk of stress fractures. Running outdoors burns more calories
than on a treadmill, but increases the risk of injury. (The New
York Times, May 6, 2008)

Rx Info-Bits
Starvation Diets Can Cause
Deadly Heart Rhythms
Weight loss typically reduces blood pressure, improves blood sugar regulation and blood fats, and enhances metabol-
ic health. Rapid weight loss through starvation diets (less than 800 calories per day) often causes decreases in muscle
tone, and heart rhythm disturbances. Bulgarian scientists, in a study of 29 obese adults on starvation diets, found that
20 of the subjects developed a potentially fatal heart rhythm called ‘acquired
long QT syndrome.’ This greatly increases the risk of ventricular fibrillation and
sudden death. In the normal heart, impulses travel across the chambers and
Sleep Loss And
cause a uniform contraction of the atria and ventricles (upper and lower cham-
bers of the heart). Starvation alters cell health and impairs normal conduction
Inactivity Make
of the impulses. Following starvation diets to lose weight is like throwing the
baby out with the bathwater—
You Fat
The average woman sleeps 2 hours less
you will be the skinniest
per night than in 1960, which might con-
corpse in the cemetery.
tribute to the current obesity epidemic.
(Annals Internal Medicine,
Among young women, 37 percent sleep
150: 501, 2009)
less than 7 hours per night and only 25
percent sleep at least 8 hours a night.
Sleep loss alters hormones that control
hunger and increase appetite for calorie-
Weight Training dense foods such as candy, cookies, chips
and bread. A study from the National
Promotes Public Health Institute in Finland found that
Abdominal sleep disturbances and lack of exercise
increased the risk of abdominal obesity in
Fat Loss men and women. In men, sleeping more
Most health-related organi- than 9 hours a day was also linked to
zations, such as the American Heart Association, American College of increased ab fat. Lack of sleep was related
Sports Medicine, and U.S. Department of Health and Human Services, rec- independently to excess fat, when factor-
ommend aerobic exercise for promoting metabolic health and weight con- ing out the effects of exercise or sleep-
trol. Increasing evidence shows that weight training is an essential part of related diseases such as obstructive sleep
an exercise program. Weight training improves muscle tone and increases apnea (airway blockage disrupts sleep).
strength, but it also improves metabolic health and promotes fat loss. East Sleep disturbance causes a vicious cycle:
Carolina University researchers, led by Robert Hickner, showed that a lack of sleep increases body fat, which
weight-training workout cause marked increases in energy expenditure and increases sleep deprivation due to dis-
fat use in lean and obese subjects. Weight training was particularly effective turbed nighttime breathing, which causes
for mobilizing fat in the abdominal region. However, abdominal fat mobiliza- more weight gain. See your doctor if you
tion was greater in lean than obese people. Weight training increases ener- don’t sleep well and are chronically tired
gy expenditure and fat loss in lean and obese people, but a variety of during the day. It could shrink your waist-
approaches is best for promoting weight control. (Journal of Applied line and save your life. (International
Physiology, in press; published online March 5, 2009) Journal Obesity, 31: 1713-1721, 2007)
Brown Fat Activity Less In the Overweight

Brown fat (BAT) is a high-energy tissue that converts food energy directly into heat, while ‘white’ fat stores energy.
BAT might play an important role in human obesity. Three studies published in the New England Journal of Medicine
showed that brown fat activity increased during cold exposure, but was less in obese people and older adults.
BAT prevents weight gain by increasing metabolic rate following overeating. Energy metabolism works through a
series of ‘coupled’ reactions. This means that energy released by breaking down fats, carbohydrates, and proteins is
captured in other reactions, such as making ATP (a high-energy chemical) or storing fats and carbohydrates.
Uncoupling occurs when the energy from food breakdown is released as heat instead of being captured as ATP.
Brown fat converts food energy directly into heat. Drug makers are attempting to harness uncoupling in brown fat
and other cells to increase metabolic rate, which might help control body fat. Increasing brown fat production and
activity might promote weight loss and help us conquer the obesity epidemic. (New England Journal of Medicine,
360: 1518-1525, 2009; 360: 1500-1508, 2009; 360: 1509-1517, 2009)

and Thomas Fahey, Ed.D.
Runners Live Longer With Less Disability

A 21-year Stanford University study led by James Fries on 284 runners
and 156 control subjects showed that runners were 38 percent healthier (as
measured by the Health Assessment Questionnaire Disability Index). By the
end of the study, 34 percent of the control subjects had died compared to
only 15 percent of the runners. The study began during the jogging craze of
the early 1980s. At the time, many health experts thought that joggers would
have severe orthopedic problems later in life. The study found the opposite.
While runners and non-runners became progressively disabled with age, run-
ners experienced decreased physical capacity much later. In general, run-
ners were able to delay significant disability by 16 years compared to control
subjects.
Also, a second study on the same subjects showed that arthritis rates did
not increase in older adults who ran regularly for 20 years or more. These
studies showed that regular aerobic exercise is the true Fountain of Youth.
(Archives Internal Medicine, 168:1638-1646, 2008; American Journal
Preventive Medicine, published online June 11, 2008)
Jump Training Boosts Bone Mass

Few components of good health are more important for independent liv-
GOOD
SLEEP
ing and long life than strong bones. Bones give your body structure, protect
organs, anchor muscles and store calcium. Smart women build bones
PREVENTS
when they’re young and maintain them as they age. Strong bones reduce
the risk of painful, life-threatening fractures and provide a solid foundation
that promotes a vigorous, healthy life. Bones get stronger when you load
them and weaker when you don’t. The rate that stress is applied to bone is
more important than the absolute stress; jumping exercises, such as plyo- COLDS
metrics and rope skipping, build bone better than walking. A good night’s sleep might be
A Japanese study led by Akiko Honda from Chukyo University found the best way to prevent colds
that jump training increased bone densi-
and flu. Researchers from
ty in young and old rats. The gains per-
sisted even when the animals stopped Carnegie Mellon University in
exercising. Pittsburgh exposed people to a
Studies from Oregon State University cold virus (rhinovirus) and found
found that non-weight-bearing exercises, that those who slept 8 hours a
such as swimming and cycling, can actu- night were 300 percent less likely
ally make you lose bone faster than doing to catch colds than those who
no exercise at all. Swimmers have lower
bone density than normal because the
slept less than 7 hours, or rest-
body doesn’t weigh very much in the less sleepers. Good sleep habits
water. Walking and running will build are essential to a strong
more bone density than cycling or similar immune system. Other studies
non-weight-bearing exercises (stationary found that inadequate sleep
bike). While walking, running and tennis promotes weight gain, heart
are important, no aerobic exercise will
attack, high blood pres-
build bone as well as weight training and
jumping exercises. Lift weights and do
sure, stroke, and dia-
jumping exercises two to three days per betes. (Archives
week for optimal bone health. (Journal Internal Medicine,
Applied Physiology, 105: 849-853, 2008) 169:62-67,
2009)

Rx Info-Bits
Yo-Yo Dieting Does Not Increase the
Risk Of Heart Attack or Premature Death
More than 66 percent of women in the United States are overweight or obese. Many follow a series of weight-loss
diets, followed by weight gain. Is ‘yo-yo’ dieting dangerous? A Harvard University study of nearly 45,000 women
showed that yo-yo dieting did not increase the risk of premature death or heart attack. Researchers examined death
rates in women who practiced at least three dieting cycles during the 20-year study that resulted in weight loss of at
least 20 pounds during each cycle. Repeated cycles of weight loss and weight gain were not related to early death or
the risk of heart attack. (Archives Internal Medicine, 169: 881-886, 2009)
Impurities Found
In Bottled Water Weak
Do you think you are healthier because you
drink bottled water? Well, think again! A study
Glutes
by the Environmental Working Group, a con-
sumer advocacy organization, found that 10
Linked
brands of bottled water showed measurable
contaminants including fertilizer, acetamino-
to
phen (Tylenol), bacteria, caffeine, and stron-
tium (a radioactive element). While all the Running
products met federal regulations, two failed to
meet the stricter California standards. Tap Injuries
water is just as healthy or healthier than bot-
Many active women
tled water in most communities and is better
for the environment. (Associated Press, have strong thighs but
November 12, 2008) weak glutes. Scientists
believe that weaknesses in
the ‘posterior chain’ mus-
cles are responsible for the
higher risk of serious knee
injuries in women com-
pared to men. Canadian
researchers found that
women runners with weak
glutes showed an
increased risk of lower-
body injuries, particularly
in the knee. They specu-
lated that strengthening
the glutes could pre-
vent overuse running
injuries, and help injuries
heal faster when they
occur. (Reuters, May
4, 2009)

Nuts: The Extra-Virgin Olive Oil

High Energy May Prevent
Breast Cancer
Health Food Olive oil is a healthy food. It lowers LDL (the
bad cholesterol) and contains polyphenols that
fight chemicals called free radicals linked to
aging, immune system breakdown, heart dis-
ease, and cancer. It might be one reason why
people living in
Mediterranean
countries live so
long and have
such low rates
of heart disease
and cancer.
Spanish
researchers con-
firmed that the
polyphenols in
extra-virgin olive
oil interfered
Including nuts in your diet is a positive step with breast can-
toward wellness. Almonds, pecans, peanuts, cer cell growth
and walnuts are healthy foods that promote in laboratory cul-
fullness. Nuts are calorie dense, but don’t pro- tures. We can’t
say for sure
mote weight gain because they suppress
whether it pre-
hunger and increase metabolic rate. Adding vents breast
nuts to your diet can reduce the risk of breast cancer in
cancer, promote weight control, and modify risk humans.
factors linked to heart attack and stroke. (Science Daily,
(American Journal Of Clinical Nutrition, February 10,
2009)
89(Suppl): 1649s-1656s, 2009; Journal
Nutrition, 138: 1741s-1745s, 2008)
Mediterranean Diet Promotes Health and Longevity

The traditional diet consumed by people living around the Mediterranean Sea is high in fish, fruits, vegetables, olive oil,
lean meats, whole-grains and red wine. Scientists have been interested in the diet for more than 40 years because of the
low heart disease rates and increased longevity in people living in these countries. Francesco Sofi and colleagues from the
University of Florence in Italy pooled the results of 12 studies on the relationship between the Mediterranean diet, health
and longevity, using a statistical technique called meta-analysis. They found that people following the Mediterranean diet
suffered 9 percent fewer deaths from all causes (i.e., deaths per year), 9 percent fewer deaths from heart disease and 6
percent fewer deaths from cancer. The diet also reduced the risk of Parkinson’s and Alzheimer’s disease by 13 percent. The
analysis included 1.5 million people who were studied for three to 18 years. Large-scale adoption of the Mediterranean diet
in the United States could have a significant impact on public health. Unfortunately, more people in Mediterranean countries
are eating like Americans than vice versa. (British Medical Journal, in press; published online September 2008)

Rx Info-Bits
Post-Exercise Raisins
Snacks Cancel Are Good Pre-Exercise
Weight-Loss
Benefits Energy Boosters
High-energy gels are extremely popular as pre-exercise energy boosters.
Nutritionists tell athletes to con-
sume meals high in proteins and The products are high in simple carbohydrates, convenient and fit easily in a gym
carbohydrates shortly after exer- bag. They are also expensive. Gel-packs cost $1 to $2, which can add up quickly if
cise to promote muscle growth you use them before, during and after exercise. A San Diego State University study
and speed recovery. This may showed that raisins had the same effect as an energy gel for increasing blood sugar and
not be a good practice for people
preventing fatigue during endurance exercise. They compared the effects of raisins or
trying to lose weight.
Dr. Barry Braun from the energy gel with the same caloric content on blood sugar metabolism and exercise per-
University of Massachusetts, formance in endurance-trained cyclists (four men and four women). The subjects rode
Amherst found that walking on a for 45 minutes at 70 percent of maximum effort and then took a 15-minute maximum
treadmill one hour per day performance test. No differences existed between treatments in power output during
improved blood sugar regulation by
the performance test, blood sugar, insulin, lactate or blood
40 percent. This effect was wiped out
completely when people consumed fats. Raisins are an inexpensive pre-exercise car-
carbohydrate supplements immediately bohydrate source and work as well as commer-
after exercise. Exercise helps create a cial gel-packs. (Journal Strength
caloric deficit that is diminished greatly by Conditioning Research, 21:1204-
post-exercise feeding. Skip the carb supplement
1207, 2007)
after exercise if you are trying to lose body fat and
are not overly concerned about peak performance. (Health
Day, November 14, 2008)
Low-Fat Diets Healthier

After Weight Loss
High-protein, low-carbohydrate diets promote weight loss best during the first six to 12 months of a weight-reduc-
tion program, but they may not be the best solution for long-term cardiovascular health. A University of Maryland
Medical Center study showed that following weight loss, blood fats and blood vessel health deteriorated in people
eating the high-fat, high-protein Atkins diet. Those consuming the South Beach or Ornish diets— lower in
saturated fats— showed improved blood vessel health and a 12 to 17 percent decrease in LDL
(bad cholesterol). (Journal American Dietetic Association, 109: 713-717,
2009)
Stay Away from Tilapia

Eating fish containing high levels of omega-3 fatty acids reduces the
risk of heart attack and heart-related sudden death. The risk of heart dis-
ease decreases by 7 percent for every 20 grams of fish consumed per
day. This information has caused explosive growth in the fishing industry.
Unfortunately, people are gravitating toward less-healthy farmed fish, such
as tilapia, because they are inexpensive. A Wake Forest University study
found that farm-raised tilapia is high in omega-6 fatty acids, which causes
inflammation linked to heart disease, blood vessel damage and cell aging. To make matters worse, tilapia contains few
heart-healthy omega-3 fatty acids, which is one of the reasons for eating more fish in the first place. Fish high in omega-
3s include mackerel, lake trout, herring, sardines, albacore tuna and salmon. The take-home message is that fish are
good for you— as long as you eat the right ones. (Journal American Dietetic Association, 108: 1178-1185, 2008)

Rx Info-Bits
By Louise Powell
Sweaty Sundays
Sunless Tanning Get out your leg warmers and day-glo spandex.
Research published on the Lancelot At 11:40 on Sunday mornings, Silver Lake resi-
Oncology’s website indicates that the use of dents wander into Ryan Heffington’s dance class
tanning beds before the age of 30 increases in Los Angeles, wearing tiny Richard Simmons
the risk of melanoma by 75 percent. How to shorts and glittery headbands, circa 1980.
attain that golden glow without subjecting Choreographer Heffington was the innovator of a
your skin to harmful UV rays? Some are opt- roving monthly club night called ‘Fingered,’ where-
ing for spray tanning, a solution that allows in clubbers learned short routines in between cock-
you to stay closer to your natural hue; today tails; this made dance more accessible, and in
there’s less of an ‘orange glow’ and less May 2008, Sweaty Sundays were born. Word has
streaking. Some new formulas even contain since spread, leading to ‘Wet Wednesdays,’ and
yummy-sounding stuff like cocoa and there’s talk of a DVD. (The New
‘caramel micro pearls.’ (The New York Times, York Times, August 13, 2009)
August 13, 2009)
Spa Fitness
Top Five If you live in the Santa Cruz area,
Looking for the best hotel
stop in to try out the facilities for free; if
gyms in Miami, to help you
you’re from out of town, $15 will get a you a
keep that beach body?
Oyster Hotel Reviews
full trial day of fitness. But you might choose to
offers up their top five come back— with so much to choose from. Like
picks for the best hotel Zumba. Or RevMaster Cycling. Or maybe Tae
gyms on the coast. Kwon Do floats your boat. Membership offers indi-
Mandarin Oriental offers vidualized programs, state-of-the-art equipment,
mint-condition weight- even a child care center. With three locations, the
training and cardio newest of which includes a women-only facility,
machines overlooking the Spa Fitness is “dedicated to the highest stan-
ocean in their gym located above the spa. The Fountainbleau Resort dards of excellence and integrity.”
Miami Beach offers guests full access to their Lapis spa gym, where (SpaFitness.com, accessed
treadmills are abundant, for only $15. Spa Internazionale boasts a state- September, 2009)
of-the-art fitness center, Pilates studio, and daily group fitness classes.
(oyter.com/Miami/hotels/slideshows/best-
hotel-gyms, accessed September,
Escape to Pheromone-infused
Cosmetics
Shape “Ancient Egyptians used perfumes for sensual attraction,
Where do the jet-set go to lose those last something more precious than gold,” says Marilyn Miglin, cre-
5 pounds or celebrate their 30th? All over the ator of Pheromones and Sixth Sense, two fragrances which
incorporate a synthesis of pheromones. An experiment was
place— by hooking up with Erica Gragg, who
conducted in Manhattan whereby men washed with
organizes roving six-night wellness getaways in pheromone-infused body wash, and women sniffed them, to
Zihuatanegjo, Cartagena, Capetown or St. determine attraction; this was sponsored by Dial soap.
Petersburg. A typical day might include working Pocket Rocket lip gloss
out with coconuts instead of weights, detoxing in makes use of pheromones on
their packaging, to be
volcanic mud baths, bellydancing and nightly
released each time the dis-
cocktail parties. “The majority of our guests penser is handled. But
do lose weight and don’t even feel like according to the Fragrance
they are trying,” says Erica. Foundation, “How human
(nypost.com, accessed pheromones work is still total-
September, 2009) ly questionable.” (The New
York Times, July 30,2009) ➛

Rx Info-Bits
HD Makeup Botox for
“High definition is great for football
Headaches
games and National Geographic, and
but not for faces— you can see
flaws you didn’t even know you Twitchy Eyes?
had,” says makeup artist Unique Long before Botox was used to get
London. “HD has become a makeup rid of those crow’s feet, it was used to
artist’s nightmare.” What to do? Air- relax overactive muscles, by blocking
brushing is one option; mineral- the release of acetylcholine, a neuro-
WRINKLED ized face powder is another.
Make Up For Ever is a
chemical essential for muscle contrac-
tion. Botox was approved to treat mis-
THEORIES company that sells cam-
era-friendly formulas,
aligned eyes, abnormal squinting and
eyelid twitching, and muscle spasms
Age causes wrinkles. Sugar causes wrinkles. and they’re available which affect the neck and shoulders.
Antioxidants will save you from wrinkles. And if you order to consumers. “It’s Studies were done to determine
right away from a bogus blog, you can get a free trial of going to be harder Botox’s effectiveness in the treatment
anti-wrinkle dietary supplements containing acai berries, to get the right of migraine headaches, but the toxin
resveratrol and fish oils that will get rid of your wrinkles. look,” says was reported
Retinoic Acid. Alpha Hydroxy Acid. Botulinum toxin drugs Gregory Arlt of as “probably
(Botox). These are the myths about, and possible solutions for, MAC cosmet- ineffective” in
wrinkled skin. ics, “but if it the May 6,
It’s the largest organ of the body, and helps define our looks amazing 2008 issue of
attractiveness. But is there a cure for wrinkles? “There are in real life, it’ll the journal
promising natural compounds that have some experimen- look amazing in Neurology.
tal evidence of protecting skin,” says Hasan Mukhtar, HD, and vice (Harvard
versa.” (Newsday, Women’s
director of dermatology at the University of
August 12, 2009) Health Watch,
Wisconsin, “but there’s no definitive proof that
they can protect people’s skin.” September,
(Nutrition Action Healthletter, 2009)
July/August 2009)
Support The People’s

When You Yoga Teacher
Need It He doesn’t wear a T-shirt emblazoned with
Sanskrit or greet his students bowing his head and
A running bra has a job to whispering “Namaste.” New Yorker Vinnie Marino, a for-
do: it must provide support, be mer drug addict, is the unlikely Yoga King of Los Angeles,
comfortable, and dry off quick- teaching at Yoga Works studios. Students include Heather
ly. Roxy Ready Set Race Bra Graham and Kate Hudson. A former employee of Jefferson
has an inner mesh that wicks Airplane’s Grace Slick, Marino says, “I felt very lost in life.
sweat away quickly, along with Grace told me to do what I love and that she’d rather take
panels front, back and center yoga from me than some dude in a weird robe.” Grace also
that keep the air moving when Roxy Ready Set Race Bra paid for his teacher training program.
it’s muggy. Nike Long Distance Students are in for a real workout that combines
Airborne holds it all in place with molded cups and a vinyasa, Ashtanga and Iyengar. “That class is torture if
support band around the ribcage. Brooks Pacer Support you’re not really good at yoga,” said Ms. Graham,
Tank is comfortable and unrestrictive. Find one that and her boyfriend, filmmaker Raniv Yaz, adds, “It
feels just right by checking that the bottom band is even nearly destroyed me.” (The New York
all around, and slip two fingers under the strap to check Times, May 21, 2009)
comfort levels. (Runnersworld.com, October, 2009)

Vitamin Fish Oil and Exercise Prevent

D is Essential Inflammation
for
Inflammation is the body’s response to irritation from injury
resulting from trauma, poisonous chemicals, bacteria and virus-
es and nutritional overload. Chronic inflammation reflects poor
Cardiovascular metabolic health and is linked to heart disease, cancer, prema-
ture aging, high blood pressure, poor blood sugar regulation
Health and chronic fatigue. Australian researchers showed that a com-
bination of exercise and consumption of supplements high in
Vitamin D deficiency is linked to heart attack
and blood vessel disease. Supplementing the
omega-3 fatty acids reduced inflammation and improved
immune function. Fish oil is the best source for omega-3s. The
vitamin could promote cardiovascular health.
study showed that the combination of fish oil supplements and
Good sources of vitamin D include fortified milk
exercise promot-
and orange juice, fish oil, and supplements. ed metabolic
The skin also produces the vitamin in a reac- health and
tion involving sunlight. Vitamin D can be enhanced immu-
trapped in fat cells; so overweight people nity, which could
should be particularly concerned about boost vitality and
nutritional deficiencies. More than 50 help fight dis-
percent of Americans are vitamin D ease. (British
deficient and could benefit from Journal Nutrition,
vitamin D supplements. 98: 300-309,
(Reuters Health,
2007)
December 1,
2008)
Whey Protein Supplement Speeds Fat Loss

Drinking a whey protein shake 20 minutes before a meal will help you lose fat and preserve muscle mass. A
12-week study on weight loss from the Minnesota Applied Research Center in Minneapolis found that a pre-
meal protein supplement helped decrease appetite during lunch or dinner. Consuming a whey protein bever-
age (Prolibra) 20 minutes before breakfast and dinner caused greater fat loss than a placebo (fake Prolibra; 8
pounds versus 3.5 pounds) and helped maintain muscle
mass. Substituting proteins for carbohydrates is a
good strategy for weight loss. The amino Quercetin
acids from whey protein circulate in the
blood, and the liver converts them Increases Cell Aerobic
to blood sugar. They work like Capacity
tiny blood sugar timed-release Quercetin is found in fruits and vegetables and is also available as a supple-
capsules to maintain blood ment. It is an antioxidant that protects cells against damage. A University of South
sugar levels, which decreases Carolina study showed that quercetin supplements increased mitochondria in rats
appetite. Health experts are by 30 percent. These structures generate energy in the cells and largely determine
scrambling to find techniques endurance capacity. In another study, supplementing quercetin for six weeks
to help people eat less and lose improved endurance capacity in elite cyclists. Quercetin might improve per-
weight. Drinking a whey protein formance by boosting muscle energetics, reducing muscle inflamma-
shake before meals might help. tion, and preventing muscle protein breakdown. (Nutrition
(Nutrition & Metabolism, published online Action Healthletter, December 2008)
March 27, 2008)

Rx Info-Bits
Soy Green Tea
Genistein Catechins Promote
Ab Fat Loss
Promotes Abdominal fat kills and it looks bad. High
Fat Loss ab fat levels increase the risk of heart attack,

diabetes, high blood pressure and prema-
Soy foods might ture death, even in people with normal
help you lose weight for height. Gut fat turns over quickly,
weight, but eating which increases blood triglycerides (blood
too much could fat) and impairs blood sugar regulation.
make you fat. Genistein is an estrogen-like chemical In a study of adults involved in an
found in legumes and foods such as soya and tofu. endurance exercise program, Kevin Maki,
Estrogens are very important for fat regulation, particu- from Provident Clinical Research in
larly in women. A research review from the National Bloomington, Indiana, found that supple-
Institute for Public Health and the Environment in menting a green tea beverage containing
Holland concluded that soy genistein decreases food high levels of catechins (625 milligrams) and
intake, bodyweight and fat, and might be an effective caffeine (39 milligrams) promoted abdominal
weight-loss aid. However, high intake of genistein pro- fat loss better than a drink containing caf-
motes fat storage, so you can get too much of a good feine alone. The high-catechin drink also
thing. We need more information before we can recom- caused greater decreases in total fat and
mend soy genistein as an effective weight loss supple- blood triglycerides. This was one of many
ment. (Obesity Reviews, 10: 342-349, 2009) studies showing that green tea catechins
promote abdominal fat loss.
Also, as recently published in the Journal
Vitamin D Plus Calcium of Nutrition, green tea is a popular weight-
Prevents Fractures
loss supplement that also improves blood
sugar regulation. While it is not a magic bul-
Two major studies on the benefits of calcium supplements let that instantly improves metabolic health,
for fracture prevention had conflicting results: one showed it helps. Scientists form the University of
that supplemental calcium decreased fractures by 76 per-
Porto in Portugal found that green tea pre-
cent, while another showed no effect. Dartmouth Medical
School scientists concluded that vented fat cell development and promoted
the combination of vitamin D and fat cell death in rats. Green tea was their
calcium supplements prevented only beverage during the six-month experi-
fractures best. Women should ment. Researchers speculated that chemi-
consume at least 800 I.U. of vita- cals in green tea such as caffeine and cate-
min D and at least 800 mg of
chins— particularly epigallocatechin-3-gal-
calcium per day to protect the
bones. Older women should get late— speed metabolism and fight fat.
most of their calcium from milk Green tea is an effective fat fighter that
products because they also pro- decreases fat cell size and number. (Journal
vide protein. (Tufts University of Nutrition, 139: 264-270, 2009;138: 2156-
Health & Nutrition Letter, 2163, 2008)
October 1, 2008)

fat attack By Susan M. Kleiner, Ph.D., RD, FACN, CNS, FISSN
ECO-ATKINS DIET:
NEW TWIST
ON AN
OLD TALE
I
t has been just under 40 years since Dr. Robert Atkins first diets high in carbohydrates but low in animal products lower
published his book, The Atkins Diet. The popularity of the heart disease risk factors. The next obvious step was to com-
diet has peaked and waned several times during the past bine the two strategies to create a low-carbohydrate, high-
few decades, yet despite some small nips and tucks to the diet protein weight-loss diet without the use of animal products:
strategies, the basic diet has remained the same. It is a low- the Eco-Atkins Diet. The latest research set out to determine
carbohydrate, high-protein diet that leads to rapid initial the effect of this diet on weight loss and cardiovascular risk
weight loss, giving the dieter a great sense of success early on. factors, compared to a higher-carbohydrate diet.
During the past decade, nutrition scientists have tested the
long-term weight-loss effectiveness and health implications
of the Atkins-style diet against other diet strategies (low-fat, The 21st Century Eco-Atkins Diet
high-carbohydrate; moderate-fat, moderate-protein; and veg- A total of 47 overweight, hyperlipidemic male and female
etarian-style high-carbohydrate, very low-fat diets) and found subjects participated in this four-week, parallel design study.
that subjects lose weight on just about any diet, as long as Half the subjects followed the Eco-Atkins diet, and half fol-
calories are reduced. Some research has also pointed to both lowed the high-carbohydrate diet based on low-fat dairy and
negative and positive impacts that the Atkins-style diet may whole-grain products. The Eco-Atkins Diet is low in carbohy-
have on risk factors for chronic diseases. drates and high in vegetable proteins from gluten, soy, nuts,
fruits, vegetables, and cereals. Common starch-containing
foods like bread, baked goods, potatoes and rice were elimi-
The 20th Century Atkins Diet nated from the diet. While the diet was low in carbohydrates
The traditional Atkins Diet emphasizes proteins of animal- (130 grams per day) compared to a traditional vegetarian
origin, creating a plan that by default becomes high in fat, diet, it was not as low in carbohydrates as the traditional diet
and particularly saturated fats. Not surprisingly, this low-car- published by Dr. Atkins.
bohydrate diet has actually been shown to reduce insulin Practically speaking, the Eco-Atkins diet is not an easy diet
resistance, lowering diabetes risk. It has also been shown to to follow at home. All the food was provided to the subjects
lower serum triglyceride concentrations and raises high-den- for the entire four weeks of the study for both diets.
sity lipoprotein cholesterol (HDL) levels, both positive factors Specialized foods were created for the Eco-Atkins diet, such
that reduce the risk of developing cardiovascular disease. as a gluten-based nut bread, and less common foods such as
However, the high meat diet has led to increases in low-den- seitan (wheat gluten) were used to boost protein content,
sity lipoprotein cholesterol (LDL) concentrations, a major fac- along with more well-known foods that use soy in burgers,
tor increasing the risk of developing heart disease. For those veggie bacon, deli slices and breakfast links. Soy was also
dieters already at risk of developing heart disease, this is a provided as tofu and soy beverages.
huge disadvantage. The diet was especially high in monounsaturated fats pro-
As the researchers were showing that an Atkins-style diet vided from nuts, avocados, vegetables and vegetable oils.
was effective for weight-loss but possibly risky when it comes The diet was designed to provide 26 percent of calories as
to heart disease, the studies also showed that vegetarian-style carbohydrates, 31 percent as protein, and 43 percent as fat.

fat attack
The high-carbohydrate diet was a low-fat lacto-ovo-vegetari- your own version of the Eco-Atkins Diet.
an diet with 58 percent of calories from carbohydrates, 16 The goal is to decrease animal fats and increase healthy
percent from protein and 25 percent from fat. This diet used monounsaturated fats and omega-3 fats. The first step in cre-
low-fat or skim milk dairy products and liquid egg whites or ating an Eco-Atkins diet is to substitute some or all of the
egg substitute to ensure a low-saturated fat and low-choles- animal proteins rich in saturated fats for lower-fat versions
terol intake. Both diets were reduced in calories, providing and vegetable sources of protein that contain healthier fats.
60 percent of the subjects’ individualized energy needs. There’s no need to cut out milk and yogurt, just choose low-
After four weeks on the diets, weight loss was similar for fat or nonfat versions of these rich protein foods. You will
both groups (about 8.8 pounds). The subjects following the get some amount of your daily carbohydrates from milk and
low-carbohydrate had higher satiety scores, meaning that yogurt. High-fat cheeses will need to be limited, and soy-
they felt more satisfied on their diet, but satiety scores for based cheese can act as a substitute. I would include one
both groups were positive. Most importantly, the Eco- whole egg every day as an ideal protein source that
Atkins style diet led to a great improvement in heart dis- includes essential nutrients in the yolk, and then use as
ease risk factors, compared to the vegetarian-style high- many egg whites as you like throughout the day.
carbohydrate diet. Tofu, soymilk, vegetarian-style convenience products
Total cholesterol and LDL-cholesterol concentrations, made with soy, and peanut butter, will be your other major
total cholesterol-HDL cholesterol and apolipoprotein B- sources of protein. Because you are following a low-carbo-
apolipoprotein AI ratios and triglycerides were significantly hydrate diet, you won’t be able to use whole grains as a
improved in the Eco-Atkins group versus the high-carbohy- source of protein. But you can use isolated whey protein or
drate group. Both groups had similar results with HDL cho- isolated soy protein supplements to boost your protein with-
lesterol (no change), apoliprotein AI, and tests for blood out adding any carbohydrates or animal fat.
glucose and diabetes risk (all improved). Greater reductions Then add in the healthy fats: a variety of nuts, seeds, avo-
in blood pressure were seen with the high-carbohydrate diet cados, olives and olive oil. Enjoy the taste, texture and vari-
group, compared to the low-carbohydrate diet group. ety that these foods add to your diet that you have always
The researchers strongly stated that a diet followed for missed on low-fat weight loss diets. Of course, you still
four weeks is a very short time, certainly not long enough to need to eat vegetables and a few fruits each day: one of the
tell us how subjects would react over the long-term. But this best preventive dietary practices that we know of. Do
study does give us some insight into some of the foods and remember that calories still count on the Eco-Atkins Diet.
nutrients that might be helpful or harmful, as we strive for Since you are not virtually eliminating carbohydrates and
health improvement and disease-prevention, along with entering a ketotic state as in the original Atkins Diet, you
weight loss and maintenance of a healthy bodyweight. cannot eat as much as you want of the allowable foods. I
Tweak Your Diet Be Part of the Experiment

If most diets work, then the key is finding the diet that This new strategy needs much more research before we
works for you. It’s got to be the right fit, or the one that feels have a final answer on its effectiveness. But there certainly
best to you. Some people who crave carbohydrates often doesn’t seem to be a downside. You will be following a
feel more in control when on a diet that strictly limits car- weight-loss strategy that has been shown to work, adding in
bohydrates, so that they can’t even get started on a carbohy- healthier foods and decreasing the kinds of foods associated
drate binge. Other carbohydrate cravers become too with increasing risks for disease. Keep track of your progress
depressed on a very low-carbohydrate diet, and need at and see if the diet works as well for you as it did for the
least a moderate amount to keep them feeling good. Also research subjects. It should be an interesting experiment.
seen in this study, some subjects felt more satiated on the
high-protein diet, which was also high in fat, but those on References:
the high-carbohydrate diet that was much lower in fat also Jenkins DJA, Wong JMW, Kendall CWC, Esfahani A, Ng VWY, Leong TCK, Faulkner
DA, Vidgen E, Greaves KA, Paul G, Singer W. The effect of a plant-based low-carbohydrate
felt satisfied. (“Eco-Atkins”) diet on bodyweight and blood lipid concentrations in hyperlipidemic sub-
Once you find the diet type that fits you for weight loss, it jects. Arch Intern Med, 2009;169 (11):1046-1054.
Brinkworth GD, Noakes M, Buckley JD, Keohg JB, Clifton PM. Long-term effects of a
might be time to do some tweaking. This study among many very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12
others demonstrates that there might be certain foods and mo. Am J Clin Nutr, 2009;90:23-32.
nutrients that can help improve your health and decrease Trichopoulou A, Psaltopoulou T, Orfanos P, Hsieh C-C, Trichopoulos D. Low-carbohy-
drate-high-protein diet and long-term survival in a general population cohort. Eur J
your risks for diabetes and heart disease. Including those Clinical Nutr, 2007;61:575-581.
foods within the parameters of the diet plan may make a Lagiou P, Sandin S, Weiderpass E, Lagiou A, Mucci L, Trichopoulos D, Adami H-O.
big difference. While it would be pretty hard to follow some Low-carbohydrate, high-protein diet and mortality in a cohort of Swedish women. J Intern
Med, 2007;261:366-374.
of the Eco-Atkins Diet foods used in the current study, you Wang Y, Beydoun. Meat consumption is associated with obesity and central obesity
can still adjust animal and plant foods yourself to create among US adults. Int J Obesity, 2009:33:621-628.
www.fitnessRxmag.com DECEMBER 2009 FITNESS Rx 51

supplement edge
NEW STUDY REVEALS

THAT MEAL REPLACEMENT
AIDS WEIGHT LOSS
By Louise Powell
T
he holidays are upon us, and you’ve got enough to Pretty impressive, right? It’s an average of about 2 pounds
do. Between party-planning, shopping for your hard- a week. Mind you, the participants were required to keep
to-please relatives, and finding that perfect dress to daily records, attend weekly 90-minute health-education
show off your dedication to working out and eating clean, classes, and maintain a minimum physical activity goal of
you’ve hardly had a moment to catch your breath, much 2,000 kcals per week– but as a FitnessRx reader, you’re no
less plan a meal. So how do you stay healthy, fit– and doubt already on track with this kind of routine! The pro-
maybe even lose a little weight in the bargain, for all your gram health educators kept “Patient-at-a-Glance” sheets,
running around? which recorded the details of everything consumed, as well
The answer just might be found in a study that was done as behavioral goals and how they were met– and behavior
at the University of Kentucky, which appeared in the August and attendance were rated 95.5 percent and 97.8 percent
2009 issue of Journal of the American Dietetic Association. respectively (excellent); pretty much everyone ate what they
The study involved two treatment programs: ‘Medically were supposed to, and followed the program– i.e., ‘stayed
Supervised’ and ‘Healthy Solutions.’ in the box.’
Patients with diabetes, hypertension and other medical Since 1995 the University of Kentucky clinic has used
problems fell into the first group, and restricted food con- meal-replacement-based low-energy (calorie-restricted)
sumption to meal replacements; they consumed either five diets almost exclusively; the tolerability and safety has led
shakes daily, or three shakes and two shelf-stable entrees. to the conclusion that low-energy diets are a better nutri-
Members of the ‘Healthy Solutions’ group limited their daily tional approach for most overweight individuals.
intake to shakes, entrees, bars, fruit and vegetables; the rec- Comparisons were made discussing the benefits of low-
ommendation was for a three-shake minimum, two entrees, energy diets over very low-energy diets; very low-energy
and five servings of fruits and veggies. diets were found to lead to a significant increase in side
This study of obese patients was done in a medically- effects. And no significant advantage was reported in adher-
supervised environment, using meal replacement products ing to a very low-energy diet; weight loss results were simi-
of a privately-owned national health care company called lar to those found in low-energy diets, such as the program
Health Management Resources Corporation. used at U of K.
Results? The patients in the ‘Medically Supervised” group This study suggests that meal replacements may not only
lost an average of 43.4 pounds in 19 weeks. The ‘Healthy be healthy alternatives, but also may assist you in losing
Solutions’ folks lost an average of 37.5 pounds in 18 weeks. weight. So don’t spend your precious time at the market
Dr. James W. Anderson, professor emeritus of internal medi- and at the stove– get out the blender and start whipping up
cine and clinical nutrition at the U of K College of a meal replacement– ’cause you’ve got presents to wrap. ■
Medicine, stated that the gold standard of weight loss is 5
to 10 percent of initial bodyweight. “This study showed a
loss of 16.4 percent of initial bodyweight in the Medically References:
Supervised group, and a loss of 15.8 percent in the Healthy Blackford, Ann. University of Kentucky News, August 12, 2009
Solutions group— both well above the gold standard the Furlow, Emily A., Anderson, James W. Journal of the American
health community considers successful,” said Dr. Anderson. Dietetic Association, August, 2009

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5
Celebrity Fitness and Nutrition Expert
Alicia Marie’s
TOP
Holiday
NUTRITION,
FITNESS
FAT LOSS By Shoshana Pritzker

0
AND
TIPS
Photography by Per Bernal
www.fitnessRxmag.com FITNESS Rx 55
W
ith the holidays on the horizon, we asked cover the only females in the free-weight area! Leave the gum-
model and fitness celebrity Alicia Marie to put ball-colored mini-weights for the boys! Lifting weights that
together her Top 50 nutrition, fitness and fat make you sweat will boost metabolism, by building lean
loss tips to get you through the season— and beyond. muscle and burning calories.
Take a look at what she came up with, and try incor-
porating these tips into your routine. Your body will NEVER, EVER GO TO A HOLIDAY PARTY
thank you for it! STARVING. Holiday hors d’oeuvres are usually packed
with calories and fat— morsels are meant to pack a
1. SET A GOAL! Whether it is weight loss, toning up, run- punch. Sip a quick protein shake or grab an apple before
ning a triathlon or competing, an attainable but challeng- you leave the house.
ing goal can provide focus.
JOIN A GYM/FITNESS CENTER THAT IS NEAR
TELL THE WORLD! Surprisingly, we are all much WHERE YOU LIVE OR WORK. Even if you have a tread-
more likely to stick to something if others know about it. mill at home, you are more likely to work out harder/bet-
They can provide motivation and can help hold us ter/more consistently/at all if you are consciously aware
accountable. you are spending money on a mem-
bership. Added bonus: cool classes!
Just Say No To: PROCRASTINA-
TION! Who says Monday is the offi- DON’T BE AFRAID TO EXPER-
cial ‘start your diet’ day? Get started IMENT WITH NEW (SAFE) ACTIVI-
today and you’ll be that much closer TIES! Always wanted to learn how
to reaching your goal. to do a sexy pole dance class? Why
not sign up for a session or two?
DO A CABINET/REFRIGERATOR Trapeze classes? Surfing? Boxing?
CLEAN-OUT DAY. Donate to a local Being active is key and fun!
soup kitchen or toss out half-con-
sumed ‘bads.’ If it’s out of reach, PRE-WORKOUT MEALS
you’re less likely to indulge. Replace SHOULD BE LIGHT AND PROVIDE
‘bads’ with ‘goods’ in your kitchen THE ‘CARBOHYDRATE-KICK’
STAT. Vegetable and corn oil are things YOUR BODY NEEDS TO GET
of the past. Choose coconut (best but MOVING. Half a banana, a piece of
not cheap) or 100 percent extra-virgin a whole-grain bagel with a smear of
olive oil. 100 percent whole-grain for peanut butter or low-sugar jam,
plain wheat. And don’t forget: white some berries or even vegetable
bread = sugar! blend juice is all you need to get
going. But beware of empty carbs:
STUFF YOUR REFRIGERATOR white flour, bread, sugar— easy to
WITH ‘GOODS.’ Stock up on things overeat and tough to take off. These
that, in the heat of a snacking foods are addictive and cause a
moment, are less likely to send you off downward spiral, leading to dia-
track. Kick candy to the curb. Sugar betes and obesity.
has been shown to impede fat loss.
No No! POST-WORKOUT MEALS
SHOULD CONSIST OF PROTEIN
FIND BUDDIES OR A WORKOUT PARTNER WITH A AND CARBS— NOT FATS. A well-balanced combination-
SIMILAR GOAL! Ever heard of BIKINIBOOK? (Find us on blend of proteins and carbs in an easy shake is a good
Facebook.) When we have others to help us on our jour- quick option— the hour post-workout window of opportu-
ney, we are more likely to be successful! nity closes faster than you think.
GET THE REAL FACTS. Fruit is not ‘bad for you.’ Nor is WHY NOT INVEST IN SOME CUTE OR FLATTER-
milk. Nor is peanut butter particularly a ‘health food’ to ING WORKOUT CLOTHING? Sometimes even just hav-
be consumed ad hoc. Do the research and your pantry ing something flattering to put on instead of a dirty T-shirt
will expand with healthy options. and gym shorts can make you feel better about getting up
and over to your JazzerKickSpinumba class. Whatever
USE A FOOD JOURNAL WHEN YOU NEED TO works!
START A DIET. Recording what you put in your mouth
may sound tedious, but after five days, I can guarantee KEEP YOUR GYM BAG PACKED! In mine: IPod,
you will see why those last 10 pounds refuse to move! clean socks, towel, SIGG water bottle, travel antiperspi-
rant, headphones. Having your bag ready leaves you no
LIFT HEAVY LIKE A GIRL. Learn to love being one of excuses to get going.

DINING OUT DOESN’T HAVE TO BE ‘DO OR DIE.’ Most restaurants
are willing and able to make menu substitutions. Just ask. And if it means
one or two dollars more, isn’t staying on track worth it?
CHALLENGE YOURSELF. If you have always admired Olympic swim-

mers or wish you had the endurance of a triathlete, why not try it? It doesn’t
mean you should expect to be doing the Iron Man in a month, but there are
shorter ‘sprint’ versions for beginners. Check online for beginner’s sports and
give your inner gold medalist a shot!
IF YOU DON’T KNOW, HIRE A PRO. A personal trainer is sometimes

one of the best investments you can make in your body— even if you just
work a few sessions with someone who knows and can help correct your
form and set you on the right track. There is only so much you can get from
reading.
CHUG WATER: Get used to drinking a lot of it. Eight 8-ounce glasses a
day! Work up to it. Water supports all of your bodily functions including fat-
burning.
MYTH #147: LIFTING HEAVY WEIGHTS MAKES YOU BULKY. Nada.

Don’t fear the free-weight rack! You’ll be surprised at how well your body
will respond.
MAKE DIETARY CHANGES GRADUALLY. Baby steps! It’s when you try
and kick everything out that a diet can go up in flames. Try less sugar one
week, 2 percent or skim milk another, ground turkey instead of ground beef,
frozen yogurt instead of ice cream. You’ll be wearing those skinny jeans in
no time!
LISTEN TO YOUR BODY. If you start feeling pain, inexplicable fatigue,

aches and pains that persist, you might be overtraining. Dangerous and
pointless. Rest is part of the muscle-building cycle. Recognize the signs of
overtraining.
EAT, DON’T STARVE. Diet should not mean you are constantly hungry
and thinking about food. The word ‘diet’ should refer to a healthier and more
nutritionally complete, bioavailable combination of foods. Hungry is not
sexy!
KNOW YOUR BODY COMPOSITION, OR BODY FAT PERCENTAGE

TO LEAN MASS RATIO. Scale weight is so 1981! Pay attention to how you
look and how your clothes fit. Muscle takes up less space than fat; the scale
may remain the same but if your clothes are loose, you’re definitely on the
right track.
CUT BACK OR ELIMINATE ALCOHOL. It does not do a body good, no

matter what the billboards say. Alcohol is pure empty calories, regardless of
whether or not it contains carbs.
CATCH YOUR ZZZZZZ’S. Sleep is when your body does its repair
work! Try for 7 or 8 hours per night— or as many as you can get in!
OWN A GEORGE FOREMAN GRILL (OR SIMILAR). Every fitness fanat-

ic owns one and loves it. They’re quick and make for a delicious lower-fat
meal.
EAT VEGETABLES LIKE THEY ARE GOING OUT OF STYLE. I consider

these ‘free’ foods! Grab some lemon juice, spices, and make them
yummy! ➛

WATCH YOUR SODIUM INTAKE. Research has suggest- get stuck in a rut by doing the same workout every day, every
ed that our bodies need about 500 mg a day of sodium, under week, every month!
normal conditions. Statistics show that on the average, we cur-
rently consume about three or four times that! Can you say TRY METHODS OF CARDIO THAT INCORPORATE THE
‘bloat’? ARMS FOR OVERALL TONING. Boxing/jumping rope and
rowing machines are great examples. Rock-wall climbing!
.GET ON A PROGRAM. Exercise has to be consistent and
specific. If you don’t know what you need to do for what you MAKE SURE YOUR SIGNIFICANT OTHER IS ‘IN ON’
want to accomplish, ask someone who does. YOUR PROGRAM. They are more likely to help you stay on
track and less likely to order pizza when you are in the vicini-
DON’T ‘OVERDO’ THE CARDIO. Especially if your goal ty!
is to add lean muscle and tighten up. Too much cardio and
not enough resistance training is a recipe for catabolism. But THE ELLIPTICAL ALONE IS NOT ENOUGH! To get lean
don’t neglect cardio either! It’s all about balance— and doing and tight, you need to get skipping, jumping, lunging and (if
what is right for what you are personally trying to achieve your knees can hack it) running. If you are injury-free for the
with your physique. most part, don’t be afraid to work your body! A class that has
a hardcore ‘bootcamp’ edge to it might be a good start!
DON’T FORGET THE ‘GOOD’ CARBS! Go for the high-
fiber ones low on the glycemic index: brown rice, yams, and STAY IN THE GAME ON THE ROAD. Don’t use travel as
oats! There is even rice bread out there for those of you with an excuse to lose track of your goals. Find out ahead of time;
wheat sensitivities. OR THE GOOD FATS! Omegas: Avocado, most hotels come equipped with fitness rooms or connections
Olive and Coconut oils, nut butters and olives. Slow down to nearby fitness centers/gyms. Make it happen!
digestion and keep your skin and nails looking healthy; you
need some fat to burn it. CHEATING ISN’T ALWAYS A BAD THING. Although I
never agree that food items should be ‘reward’ when dieting, I
THREE SQUARES NO MORE! Five small meals will keep have always employed the Sunday cheat meal. Sometimes it’s
your blood sugars from dipping— and you from overeating. pancakes, other times it’s a cupcake from Magnolia Bakery in
They’ll also keep fuel in the fire, to keep the flames of your Manhattan or Crumbs in Beverly Hills! It can make dieting a
metabolism burning! tad bit sweeter when you can look forward to having some-
thing ‘naughty’!
ALL PROTEIN IS NOT CREATED EQUAL. Whole-food
lean sources of protein such as egg whites, chicken, turkey, BE FLEXIBLE. Daily stretching exercises should be a part
lean cuts of beef and fish (with Omegas) trump tofu, ground of any well-rounded fitness program. Not sure where to start?
beef, and protein bars. And— CHEESE IS NOT A HEALTH Try a Pilates Mat class or Yoga if you feel it!
FOOD. Repeat that 40 times.
FIBERRIFIC! Fiber slows the rate at which sugar is
LEAN PROTEIN AT EVERY MEAL HELPS YOU STAY absorbed into your bloodstream, which keeps your glucose
SATIATED LONGER. Meat and eggs are protein-packed— but levels from spiking too quickly. Fiber also helps your intestines
don’t forget yogurt (nonfat Greek yogurt is amazing) and natu- move faster. Brown rice, fruits and vegetables, yams, beans
ral low-sugar peanut butter (in portions) is also filled with pro- and legumes, as well as some oats and cereals are all great
tein. Having said that— be prepared for battle: always carry a fiber choices.
snack— a piece of fruit, a (low-sugar, lower in fat, some are
out of control) protein bar, some natural peanut butter on a ALICIA’S LEAN GREEN MEAN MACHINE! Go green
rice cake. You should always have something healthy on you with vegetables. Bok Choy, Kale, Spinach, Broccoli, Collards;
to keep you from eyeing vending machines and drive-thrus! put them in a pan and lightly sauté with coconut oil or olive
oil. Add spices and maybe some pine nuts; pair with your
KNOWLEDGE IS POWER. Read, read, read— and lean protein and you are looking at one of Alicia’s favorite
then— ask, ask, ask. There is so much information out there, contest-ready meals!
it’s easy to get confused. I have always been one who ques-
tions something. The more you know… 49.SLOW DOWN. Eating should never be a rush and we are
more prone to overeat when we do. Life is fast. Enjoy your
STAIRS, LUNGES AND SQUATS ARE THE ANSWER… to food.
a better behind, from behind!
NEVER, EVER LET ANYTHING STOP YOU. Not even
DO NOT USE HEAVY WEIGHTS WHEN WORKING yourself. ;-)
YOUR ABDOMINALS. Unnecessary. Palpable abdominals are
diet, cardio, and abdominal workouts. In that order.
****Log on to fitnessrxmag.com to see the exclusive
CHANGE IS GOOD FOR THE SOUL AND BOD. Do not Alicia Marie Cover Model confidential report! ■

HOLIDAY
H.I.T. –
By Thomas Fahey, Ed.D. Photos by Per Bernal
omen’s fitness magazines contain plenty of arti- letic-looking upper body muscles that make them look fit
W cles about losing fat, shaping thighs and butts,

better sex, stretching, and building aerobic fit-
ness— but don’t usually discuss building arm, shoulder,
and feminine. Their toned, lean, upper body muscles add to
their beauty and give them an air of confidence and control
and a powerful allure.
chest, and back muscles. Most women have an aversion to The basic principles behind developing sleek, firm, and
building upper body muscles because they don’t want to sexy upper body muscles are simple: build the muscles sym-
look like a Russian shot-putter. Let’s face it, tree-trunk arms metrically and lose upper body fat. That sounds like a tall
and shoulders look good on Mr. Universe, NFL linemen, and order— but breakthroughs in sports medicine make it possi-
California’s governor— but don’t do much for women wear- ble for almost any woman to develop lean, athletic-looking
ing cocktail dresses at weddings or high school reunions. upper body muscles that will turn heads.
Fit-looking upper body muscles are another story. Toned The “High-Intensity Upper-Body Transformation” program
arm, chest, shoulder, and upper back muscles are sexy. First works with the lower body program described in this issue of
lady Michelle Obama has beautifully-shaped arms and is not FitnessRx for Women. Both programs boost metabolic rate,
afraid to show them. Film stars such as Halle Berry, Hilary promote fat burning, and develop lean, strong upper and
Swank, Cameron Diaz, and Jennifer Garner have sleek, ath- lower body muscles. ➛

BUILDING A SEXY-LOOKING UPPER The bottom line is that women can gain some upper body
muscle mass that will improve the appearance of the upper
BODY IS EASIER THAN YOU THINK body muscles and breasts if they work hard and train explo-
Women can gain upper body muscle, which will improve sively. The effects are small because most women have low
the appearance of the breasts, shoulders, arms, and back. testosterone levels, which is essential for muscle growth.
Most women avoid lifting heavy weights because they don’t Weight training will not increase the size of the breasts them-
want to build bulky muscles— and who can blame them? selves or create bulky upper-body muscles, but it will
Scientific studies found that it is possible to improve muscle improve muscle tone and help get rid of unsightly arm and
tone without building significant muscle mass. back fat.
Dr. William Kraemer and colleagues did a remarkable six-
month landmark study that measured changes in muscle
mass, body fat, and strength in response to weight training. WEIGHT TRAINING AND THE BREASTS
Five groups practiced one of the following programs: 1) total Breasts are made up of mammary glands, fat, and support-
body, high reps; 2) total body, periodized (8 reps per set, pro- ing tissue. Breasts in non-lactating women contain equal pro-
gressing to 3 reps per set); 3) upper body, high rep; 4) upper portions of glands and fat, while mammary glands take up
body, periodized; or 5) control group (normal activities). more space in the breasts of lactating women. Breast size
Unlike many exercise studies, a personal trainer supervised changes during the menstrual cycle and increases during
each subject during each workout. So, the subjects actually pregnancy and lactation (i.e., when secreting milk).
did the work assigned to them. Women gained muscle and Aerobic exercise and interval training helps cut fat, which
lost fat in all training groups. Muscle gains were greater in also reduces breast size. Breasts are 50 percent fat, so any
the upper body (muscle mass increased 6.6 to 15 percent) weight loss will make the breasts smaller. Dr. Frank Katch, a
than in the lower body (2.7 to 4.8 percent). The periodized professor of exercise physiology and one of the world’s
program (progressing from 8, then 5, then 3 reps per set) pro- experts in body composition, studied breast size and volume
duced the most consistent gains in muscle mass, strength, and its relationship to total body fat. They made plaster cast
and power. Unlike most studies, the women made progress molds of women’s breasts and then filled the molds with
between the third and sixth month of the experiment. The sand to calculate breast volume. Body fat was only moder-
study showed that women could add upper body muscle ately related to breast volume. Training has little effect on
mass if they worked hard for many months. breast appearance— unless you train hard for many months.
As discussed in the “High-Intensity Lower-Body Dr. Jack Wilmore and colleagues found that a three-week
Transformation Workout,” high-intensity-high velocity weight bust training program had no effect on breast volume. The
training causes more rapid increases in strength and muscle training program was not long enough to show any effects.
mass than slow, moderate-intensity training. Muscles don’t Breasts come in a variety of shapes and sizes, which are
work in isolation. Rather, they are controlled by the nervous largely genetically determined. If you want large breasts, you
system to exert the proper amount of muscle force for walk- should choose your parents very carefully— or seek the help
ing, hitting a tennis ball, sprinting, or writing on a piece of of a good plastic surgeon.
paper. The largest muscle fibers— the fast-twitch fibers—
respond to fast movements and heavy overload. You get the References:
greatest muscular response when you use these muscle fibers Bell, C., D.S. Petitt, P.P. Jones, and D.R. Seals. Influence of adipos-
during weight training sessions. ity on tonic sympathetic support of resting metabolism in healthy
Many women don’t train explosively or use heavy weights adults. Int J Obes Relat Metab Disord, 27:1315-1318, 2003.
Bhasin, S. The dose-dependent effects of testosterone on sexual
because they don’t want to build overly bulky muscles. This
function and on muscle mass and function. Mayo Clin Proc, 75
is a mistake. Use as much weight as you can for each exer- Suppl: S70-75; discussion S75-76, 2000.
cise. Contrary to popular belief, most women do not get Brooks, G., T. Fahey, and K. Baldwin. Exercise Physiology: Human
large, bulky muscles from weight training. Researchers from Bioenergetics and its Applications, New York: McGraw Hill, 2005
Boston University, led by Shalander Bhasin, found that mus- Campaigne, B., V. Katch V, F.I. Katch, P Freedson and S Sady.
cle growth depends on high blood testosterone levels. Measurements of breast volume in females: description of a reliable
While women produce some testosterone, levels are only method. Ann Hum Biol, 6: 363-367, 1979.
Fahey, T.D., Basic Weight Training for Men and Women, New York:
one-tenth those of men, so women usually won’t look like
McGraw Hill, 2010 (7th edition).
governor Schwarzenegger when they train intensely with Fahey, T.D., P. Insel, W. Roth. Fit and Well, New York: McGraw
weights. Instead, intense training improves muscle tone and Hill, 2010 (9th edition).
reduces subcutaneous fat (fat lying over muscles and under Katch, V., B. Campaigne, P. Freedson, S. Sady, F.I. Katch and A.R.
the skin). Exercising explosively trains the nervous system to Behnke. Contribution of breast volume and weight to body fat distri-
use muscles more efficiently, so that you gain strength, bution in females. Am J Phys Anthrop, 53: 93-100, l980.
power, and tone, without building bulky muscles. Muscles Kraemer, W.J., B.C. Nindl, N.A. Ratamess, L.A. Gotshalk, J.S.
get stronger and better-defined by making them contract Volek, S.J. Fleck, RU Newton, and K Hakkinen. Changes in muscle
hypertrophy in women with periodized resistance training. Med. Sci.
under tension. The combination of high tension, upper body Sports Exerc, 36: 697-708, 2004.
weight training exercises and the high intensity interval train- McBride, J. M., J. B. Blaak, and T. Triplett-McBride. Effect of resist-
ing and aerobics routine described in the “High-Intensity ance exercise volume and complexity on EMG, strength, and region-
Upper-Body Transformation” program will help you build al body composition. Eur J Appl Physiol, 90:626-632, 2003.
toned, lean upper body muscles. Smith, D.J., W.E. Palin, V. Katch and J.E. Bennett. Breast volume

and anthropometric measurements: Normal values. Plastic Reconstr Surg, 78: 331-335, 1986.
Wilmore, J.H., A.E. Atwater, B.D. Maxwell, D.L. Wilmore, S.H. Constable, and M.J. Buono. Alterations in breast morphology consequent to
21-day bust development program. Med Sci Sports Exercise, 17: 106-112, 1985.
Wilmore, J.H., B.D. Maxwell, SH Constable, and MJ Buono. Water displacement method for determination of breast volume. Res Quart Exerc
Sport, 55:388-389, 1984.
THE HIGH-INTENSITY UPPER-BODY TRANSFORMATION

WORKOUT
Integrate this program with the “High-Intensity Lower-Body Transformation” workout. The lower body program stimulates
metabolism that will help you lose fat in the upper and lower body. The specific upper body exercises in this program will build
toned, lean, symmetrical upper body muscles that will give you added sex appeal and functional fitness. Basic aspects of the
program include:
• Exercises were chosen using a scientific technique called electromyography (EMG), which measures muscle activation levels
during movements. EMG studies showed that these exercises were superior for building upper body strength and muscle tone.
• Use heavy weights when you train. Choose a weight that barely allows you to complete 10 repetitions using good tech-
nique.
• Train explosively when you lift, even when using heavy weights. Explosive training better activates the neuromuscular sys-
tem, which builds more power and strength with less muscle bulk.
• Do this workout two times per week. Integrate it with the “High-Intensity Lower-Body Transformation” workout. That article
shows an example of how you can combine high-intensity upper and lower body training programs.
• Minimize rest between sets and exercises. Rest 30-60 seconds between sets and 1-2 minutes between exercises. Short rest
periods promote fat use and trigger hormones that build muscle strength and tone.
• The program includes 15 exercises. Do 2 sets of 10 repetitions for each exercise. Cut the number of exercises to 6-8 if you
have difficulty completing the workout or are short of time. If you decrease the number of exercises, include those that build the
major muscles of the arms, shoulders, chest, and upper back.
REST BETWEEN
EXERCISE SETS REPETITIONS SETS
SEATED DUMBBELL SHOULDER PRESS 2 10 30
INCLINE MACHINE CHEST PRESS 2 10 30
FLAT BENCH DUMBBELL FLY 2 10 30
HIGH PULLEY CABLE CROSSOVERS 2 10 30
LATERAL RAISE, MACHINE 2 10 30
CABLE KNEELING BENT LATERAL RAISE 2 10 30
REVERSE-GRIP LAT PULLDOWN 2 10 30
ONE-ARM DUMBBELL ROW 2 10 30
STRAIGHT ARM PULLDOWN 2 10 30
TWO-ARM OVERHEAD DUMBBELL EXTENSION 2 10 30
TRICEPS BENCH DIPS 2 10 30
FLAT BENCH NARROW GRIP TRICEPS EXTENSIONS 2 10 30
HAMMER CURLS 2 10 30
CONCENTRATION CURLS 2 10 30
BARBELL CURLS 2 10 30
PUTTING IT TOGETHER
You can build lean, sexy-looking upper body muscles by doing explosive upper body exercises and decreasing body fat
through high-intensity exercise and mild caloric restriction. These programs are extremely effective! They require hard work, but
they are worth the effort. Start now and you will be a new woman by summer. ➛

SEATED
DUMBBELL
SHOULDER
PRESSES:
From a seated posi-
tion, hold the dumb-
bells at chest level.
Push the dumbbells
overhead explosive-
ly. Maintain a tight,
neutral spine; keep
your chest out and
head neutral. Lower
the weight slowly to
the starting position.
INCLINE MACHINE CHEST PRESSES: Adjust the

seat so that the handles are at chest level and your feet are
flat on the floor. Push the handles or bar overhead explo-
sively. Maintain a tight, neutral spine; keep your chest out
and head neutral. Lower the weight slowly to the starting
position.

FLAT BENCH DUMBBELL FLYES: Lying on a flat bench on your back
with your feet on the floor, grasp the dumbbells with palms facing each other
and arms extended above your chest. Lower the dumbbells in a wide arc to
the side until the dumbbells reach the chest and shoulder level and you feel a
stretch across your chest. Keep the dumbbells in line with your elbows and
shoulders. Pull the dumbbells explosively toward each other in a wide arc back
to the starting position.
HIGH PULLEY CABLE

CROSSOVERS: Grasp the handles of
the upper pulleys and extend your arms
upward in a “V” with palms facing down-
ward. Bend your arms slightly and bend
at the waist. Pull the handles downward
explosively until your hands touch each
other at about waist level; return slowly
to the starting position. ➛

MACHINE
LATERAL RAISES:
From a seated position
with elbows close to the
sides, place forearms
against the pads (or grasp
handles, depending on
machine). Abduct (lift)
your arms to the side
explosively until they are
parallel with the ground.
Return to the starting
position under control.
REVERSE GRIP LAT

PULLDOWNS: (oppo-
site page) Adjust the seat
on the lat machine so that
your arms are extended
fully when grasping the bar
and place your knees
under the restraint pads.
Grasp the bar with your
palms facing toward you
and extend your arms fully.
Pull the bar downward
explosively until it reaches
chest level. Return to the
starting position under
control.
CABLE KNEELING
BENT LATERAL
RAISES: Begin by grasp-
ing a loop handle attached
to a low pulley apparatus
with your left hand and
assume an "all-fours" posi-
tion, stabilizing your torso
with your right arm. With a
slight bend to your elbow,
raise the handle under-
neath your right arm,
across your body, and up
and out to the sides until it
is parallel with the ground.
Contract your delts at the
top of the movement and
then slowly return the
handle back to the starting
position. After completing
the desired number of
reps, repeat the process
on your right side.

ONE-ARM
DUMBBELL
ROWS: Place your
right knee and right
arm on a bench and
your left foot on the
floor. Your back should
be flat. Extend your
left arm while holding
a dumbbell with your
left hand, using a
palms-in grip (pronat-
ed). Bring your left
arm toward your
chest explosively in a
rowing motion; return
to the starting posi-
tion under control.
Repeat this exercise
using the other arm
after you completed
10 reps . ➛

STRAIGHT-
ARM PULL-
DOWNS Grasp
a high bar attached
to a high pulley or
lat machine with a
pronated grip
(palms down).
Bend your elbows
slightly and lower
the bar explosively
until it reaches the
top of your thighs.
Return the bar to
the starting posi-
tion under control.
TWO-ARM
OVERHEAD
DUMBBELL
EXTENSIONS:
Grasp the dumb-
bell handle with
both hands and
press it overhead.
Slowly lower the
dumbbell behind
your head until it
reaches the bot-
tom of your neck.
Straighten your
arms overhead
explosively and
then repeat on
the exercise.

TRICEPS BENCH DIPS: Start with your
back perpendicular to a flat bench. Place your
heels on the floor and your hands on the edge of
the bench and support your weight with straight
arms. Bend your elbows and lower your body in
front of the bench until your upper arms are par-
FLAT BENCH NARROW GRIP TRICEPS EXTENSIONS
allel with the floor (or as low as you can). Push
(NOSE-BREAKERS): Lie on a bench, grasping an E-Z bar using a
pronated grip, hands 6 to 12 inches apart. Push the weight above your
up explosively to the starting position.
chest until your arms are extended (starting position). Keeping your
elbows in a fixed position, lower the weight under control until the
weight is 1-2 inches from your forehead. Extend your elbows explo-
sively until the bar reaches the starting position. A spotter is mandatory
for this exercise. ➛

HAMMER
CURLS: From
a standing position,
grasp a pair of
dumbbells and
extend your arms
with palms facing
toward the body.
Keeping your
elbows low and at
your sides, curl the
dumbbells explo-
sively until they
reach chest level.
Return to the
starting position
under control.
CONCENTRATION
CURLS: Sit on a bench
with your legs spaced
wide apart. Grasp a
dumbbell with your right
hand and brace your
right triceps on the
inside of your right knee.
Straighten your arm and
extend the dumbbell
toward the floor. Keeping
your elbow fixed, curl
the weight explosively
toward your chest.
Return to the starting
position under control.
Do 10 reps and repeat
with the other arm.

BARBELL
CURLS: Stand
with feet shoulder-
width apart and
knees bent slightly.
Grasp the bar at
shoulder-width
with palms up
(supinated grip).
Keeping your
elbows close to
your body, curl the
weight toward
your chest explo-
sively. Return to
the starting posi-
tion under control.
■

HOLIDAY
H.I.T. –
By Thomas Fahey, Ed.D. Photos by Bob Knolls
he holidays mark the beginning of the exercise stam- help them trim down and firm up.
T pede. Women who exercised faithfully during the year

want to show off their smokin’ hot bodies to family
and friends. The holidays are like the icing on the cake for fit
December through February are the busiest months of the
year at most health clubs. The fear of holiday weight gain
and the desire to build a beach body for spring and summer
women. They hit the gym so that they can lose a pound or motivate legions of women to walk, run, lift weights, and hit
two and further improve their muscle tone. the elliptical trainer. Prime time (4 to 8 p.m.) at the gym can
For other women, the holidays serve as a wake-up call that get so crowded that it’s difficult to get access to the stair
inspires them to firm up and shed excess weight. Faced with climber, treadmill, stationary bike, or weight machines.
holiday parties and family get-togethers, they realize that Scientific breakthroughs in exercise physiology and bio-
they put on a few pounds and lost muscle tone since last chemistry showed that high-intensity interval training (HIIT)
year, due to months of inactivity and overeating. Economic make it possible to lose weight and improve muscle tone
stress and responsibilities at home and at work made it easy without spending hours in the gym. These workouts are not
to skip exercise sessions or eliminate them altogether. Frantic easy but will trigger amazing changes in your body. The
lifestyles made eating healthy meals the exception rather “High-Intensity Lower-Body and Upper-Body Transformation”
than the rule. Just like the swallows returning to Capistrano workouts will jump-start your winter training program. While
and ducks flying south for the winter, millions of women they are tough and demanding, they will turn up your meta-
flock to health clubs across America and go on crash diets to bolic furnace so that you become a fat-burning dynamo. Cut

down on what you eat and you will burn even more fat. Increasing metabolic rate and fat mobilization and use
Pursue your program with the right mental attitude and sounds good, but do these changes make you look better in
you will see amazing changes and develop the kind of body a swimsuit in June? Well-controlled training studies by scien-
you want. FitnessRx for Women consistently endeavors to tists from the U.S., Canada, and Australia showed that high-
give you training programs— blueprints for success— to lose intensity aerobic and resistive exercise (i.e., weight training)
weight, firm up, and improve fitness. Our programs are makes you lose fat and improve muscle tone. HIIT training
based on scientific methods and are proven in scientific stud- works; it promotes fat loss, improves metabolic health, and
ies. Follow the high-intensity lower and upper body workouts increases muscle strength much better than moderate-intensi-
outlined in these articles and you will lose weight and tone ty exercise programs. And, you will lose body fat without
up faster than you thought possible. looking like you are recovering from cancer.
Two kinds of women join the holiday exercise stampede:
those who spin their wheels and make little or no progress
and women who cut fat, firm up, and look great when they
THE SCIENCE BEHIND
hit the beach later in the year. Which kind of woman are HIGH-INTENSITY TRAINING
you? More important, what kind of woman do you want to Women are much more sophisticated about new weight
be? loss and exercise programs than they used to be. They are
less apt to fall for dramatic weight loss claims made by
TIME MAGAZINE SLAMS EXERCISE supermarket tabloids. High-intensity training is the real deal.
Exercising intensely will help you lose fat and build fitness
FOR WEIGHT LOSS faster than any other weight loss plan.
The Time magazine cover story of August 17, 2009, paint- The benefits of intense exercise have been supported by a
ed a bleak picture regarding the effects of exercise on weight series of studies conducted for more than 10 years at Laval
loss and no doubt discouraged millions of people from exer- University in Canada (led by Tremblay and colleagues) and
cising. The article opened with some startling conclusions: recent studies conducted at the University of Virginia under
“You’ve heard it for years: to lose weight, hit the gym. But the direction of Art Weltman. These results showed that
while physical activity is crucial for good health, it doesn’t women who train intensely develop more muscle and lose
always melt pounds— in fact, it can add them. Pain and then more fat than women who exercise at lower intensities.
gain… Many people eat more (and eat worse) after going to People exercising more intensely lost much more body fat,
the gym.” even though they exercised for less time than people training
The article suggested that exercise recommendations by at moderate intensities.
leading health organizations such as the U.S. Department of Researchers from Duke University led by Dr. Cris Slentz
Health and Human Services sell people a bill of goods found similar results. The 8-month study showed that people
regarding exercise and weight loss. A government report could lose weight through exercise alone without dieting (the
issued in October 2008 by the U.S. Department of Health average energy intake was slightly more than 2,000 calories
and Human Services recommended that healthy Americans per day). People who exercised intensely lost much more fat
accumulate at least 150 minutes per week of moderate- than those who trained moderately. However, even moder-
intensity physical activity. The Time magazine article pointed ate-intensity exercise caused some fat loss.
out that this much exercise burned enough calories to allow You use more fat as fuel when you exercise slowly but you
you to eat one additional muffin per week. This is hardly the lose more body fat when exercising intensely. High-intensity
key to building a smokin’ hot body. training— particularly when using interval training (bouts of
The Time magazine article made some good points. The intense exercise interrupted by rest) increases release of fat
trouble with trying to lose weight is that it takes a long time, from fat cells, fat use for fuel, and increased metabolic rate
and it’s difficult to keep from gaining it back once you lose after exercise more than low- or moderate-intensity exercise,
it. It’s the same old story— you endure months of miserable so you lose more body fat. Also, high-intensity exercise
low-calorie diets that sap your energy and leave you hungry decreases appetite more than moderate- or low-intensity
all the time. Adding exercise doesn’t help much. The few exercises.
extra calories you burn during weeks of moderate-intensity You’re interested in the bottom line— does the program
20-minute workouts on the stair climber or treadmill aren’t help you lose fat and make you look better in your clothes?
worth the time it takes to go to the gym. Overwhelmingly, research studies showed that intense exer-
The pessimistic article in Time magazine ignored the large cise is best for losing fat and building fitness.
body of scientific studies showing that high-intensity exercise
triggers significant weight loss and promotes rapid increases
in physical fitness. You burn more calories if you exercise
HIGH-INTENSITY LOWER-BODY
intensely rather than slowly. For example, you burn about TRANSFORMATION
5-7 calories per minute when you exercise at a moderate Train intensely— combining interval training, weight train-
intensity on a treadmill, elliptical trainer, or stationary bike. ing, and aerobics— and you will lose fat and improve mus-
But, if you exercise at 80-100 percent of maximum effort, cle tone. Combine your program with a well-balanced diet.
you will double caloric expenditure. Plus, you will build Do not follow a low carbohydrate diet, such as the Atkins or
muscle and rev up your metabolism, which will help you South Beach diets. They will not provide the carbs you need
burn more calories for the rest of the day. to train intensely. With this program, you won’t have to

worry about excess carbs: you will metabolize them rapidly during exercise and
then chip away at your body fat for the rest of the day. As with any exercise pro-
gram, begin conservatively and progress gradually. Below are some important
principles for getting the most from the High-Intensity Lower and Upper Body
Transformation workouts.
Do high-intensity, intermittent exercise on an elliptical trainer or sta-

tionary bike 2-3 days per week for 20-30 minutes each workout: This
technique involves doing 8 revolutions at maximum intensity (100 percent effort,
as hard as you can) followed by 12 revolutions at 40-50 percent effort. On the
elliptical trainer, for example, do 8 strides at about 150 revolutions per minute
(rpm) followed by 12 strides at 40-50 rpm. Repeat this sequence of maximum
exercise followed by low-intensity exercise for 20-30 minutes without stopping.
Build up gradually if you can’t do this workout the first day. Use a similar tech-
nique if exercising on a stationary bike.
Gail Trapp and colleagues from the University of New South Wales in Sydney
found that college-aged women who practiced high-intensity, intermittent exer-
cise for 15 weeks lost 5.5 pounds of fat compared to no fat loss in women who
did moderate-intensity exercise. Repeated bouts of maximal exercise lasting
about 8 seconds followed by 12 seconds of low-intensity exercise was the key to
promoting fat loss.
Train with weights explosively at least two days per week: Explosive
weight training increases muscle mass that will give you a higher metabolic rate
and promote fat loss. Increased muscle mass helps burn more calories during the
day. Also, you will look fit and toned if you have more muscle. Women do not
usually build large bulky muscles from lifting weights; so train hard and explo-
sively during weight training.
Recent studies from Canada and Brazil showed that explosive training acti-
vates more muscle and improves muscle tone and shape rapidly. Brazilian scien-
tists found that power training (lifting weights at fast speeds) is an effective
method for increasing muscle mass, strength, and power. They compared tradi-
tional tempo training (2-3 seconds concentric (push); 2-3 seconds eccentric
(recover) with power training (1 second concentric; 2-3 seconds eccentric).
Increases in muscle power were 3-4 times greater in the power group than the
traditionally trained group. Increases in muscle mass and strength were also bet-
ter in the power-training group.
Canadian researchers, led by Tim Shepstone, found that high-speed training
increased muscle cross-sectional area and the size of fast-twitch motor units
(muscle fibers and their nerve) better than slow-speed training. High-speed
explosive training promoted muscle protein synthesis and increased muscle tone
and strength better than training at slower, traditional speeds.
An effective weight-training program should create high levels of muscle ten-
sion. High-speed, explosive training overloads the fibers and creates more mus-
cle tension than any other form of training, yet few women incorporate it into
their training programs.
The “High-Intensity Lower-Body Transformation” workout includes weight
training exercises for the thighs, butt, and calves, while the “High-Intensity
Upper-Body Transformation” workout includes exercises to build the shoulders,
chest, and back.
Do 60 minutes of aerobic exercise at 60 to 85 percent of maximum

effort, 3-5 days per week. Examples include walking, running, cycling,
swimming, gym aerobics, and cross-country skiing. This will burn about
500-1,000 calories a day, which is enough to get rid of nearly a pound of fat per
week if you train five days per week. That doesn’t sound like a lot, but you will
lose fat and not muscle. What’s more, you will lose weight and it will stay off.
Add a sensible diet to the equation and you will rid your body of excess fat
before you know it.

nal visceral fat and body composition. Med Sci Sports Exerc, 40: 1863-1872,
Eat a well-balanced, reduced-calorie diet: Eat 2008.
Laforgia, J. R.T. Withers, N.J. Shipp, and C.J. Gore. Comparison of energy
a balanced diet containing a variety of foods. Include whole- expenditure elevations after submaximal and supramaximal running. J Appl
some foods, such as fruits, vegetables, lean meats, whole Physiol, 82: 661-666, 1997.
grains, monounsaturated oils, nuts, and fish. Avoid simple sug- Mazzetti, S., M. Douglass, A. Yocum, and M. Harber. Effect of explosive ver-
ars and saturated and trans fats. The Atkins type diet— high in sus slow contractions and exercise intensity on energy expenditure. Med Sci
Sports Exerc, 39: 1291–1301, 2007.
proteins and fats and low in carbohydrates— is not appropri- Melby, C., C. Scholl, G. Edwards, and R. Bullough. Effect of acute resistance
ate for this kind of exercise because you need carbs to train exercise on post exercise energy expenditure and resting metabolic rate. J Appl
intensely. The Atkins diet works well for people who want to Physiol, 75: 1847-1853, 1993.
lose weight but are only moderately active. Reduce caloric Paavolainen, L., K. Hakkinen, I. Hamalainen, A. Nummela, and H. Rusko.
Explosive-strength training improves 5-km running time by improving running
intake slightly (300 to 500 calories per day) for long-term suc- economy and muscle power. J Appl Physiol, 86:1527-1533, 1999.
cess. Healthy eating is more effective for long-term weight Physical Activity Guidelines Advisory Committee. Physical Activity Guidelines
control than dangerous crash diets. Advisory Committee Report, 2008. Washington, DC: U.S. Department of Health
and Human Services, 2008.
Rozenek, R., K. Funato, J. Kubo, M. Hoshikawa, and A. Matsuo.
Back off if you get injured: Intense training greatly Physiological responses to interval training sessions at velocities associated with
increases the risk of overuse injuries. People who train VO2max. J Strength Cond Res. 21:188-192, 2007.
intensely ride a thin edge between peak performance and Shepstone, T.N., J.E. Tang, S. Dallaire, M.D. Schuenke, R.S. Staron, and S.M.
injury because they push hard all the time. Back off on the Phillips. Short-term high- vs. low-velocity isokinetic lengthening training results
in greater hypertrophy of the elbow flexors in young men. J Appl Physiol, 98:
program when your knees, Achilles tendons, hips, or back
1768–1776, 2005.
hurt. Take a few days off and then begin again at a lower Slentz, C.A., B.D. Duscha, J.L. Johnson, K. Ketchum, L.B. Aiken, G.P. Samsa,
intensity. J.A. Houmard, C.W. Bales, and W. Kraus. Effects of the amount of exercise on
body weight, body composition, and measures of central obesity. Arch Intern
Med, 164: 31-39, 2004.
Trapp, E. G., D. J. Chisholm, J. Freund, and S. H. Boutcher. The effects of
TRAIN INTENSELY AND FIRM UP high-intensity intermittent exercise training on fat loss and fasting insulin levels
of young women. Int J Obes, 32: 684-691, 2008
QUICKLY Tremblay, A., J. Després, C. Leblanc, C.L. Craig, B. Ferris, T. Stephens, and C.
You can lose weight and look fit and healthy if you are will- Bouchard. Effect of intensity of physical activity on body fatness and fat distribu-
tion. Am J Clin Nutr, 51: 153-157, 1990.
ing to pay the price. Losing 10, 20, 30 pounds or more is no Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on
problem if you follow a few basic principles and stick with the body fatness and skeletal muscle metabolism. Metabolism, 43: 814-818, 1994.
program. More importantly, you can maintain your new Treuth, M.S., G.R. Hunter, and M. Williams. Effects of exercise intensity on
weight. If you start today, one year from now there will be a 24-hour energy expenditure and substrate oxidation. Med Sci Sports Exerc,
28:1138-1143, 1996.
new you. You will be thinner, vibrant, healthier, and look ter-
rific. The ball is in your court— promise to make fitness and
diet priorities in your life and you will achieve the kind of
body you want.
High-Intensity
References:
Bell C., D. Seals, M. Monroe, D. Day, L. Shapiro, D. Johnson and P. Jones. Lower-Body
Tonic sympathetic support of metabolic rate is attenuated with age, sedentary
lifestyle, and female sex in healthy adults. J Clin Endocrinol Metab, 86: 4440- Transformation Workout
4444, 2001. Practice this workout with the “High-Intensity Upper-Body
Bottaro, M., N. Samyra, N. Machado, W. Nogueira, R. Scales, and J. Veloso. Transformation” workout described in a separate article in
Effect of high versus low-velocity resistance training on muscular fitness and
this issue of FitnessRx for Women. This program includes
functional performance in older men. Eur J Appl Physiol, 99:257-264, 2007
Brooks G, T. Fahey, and K. Baldwin. Exercise Physiology: Human high-intensity, intermittent exercise on an elliptical trainer or
Bioenergetics and its Applications, New York: McGraw Hill, 2005. (4th edition) stationary bike; explosive lower bodyweight training exercis-
Burgomaster, K. A., S. C. Hughes, G. J. Heigenhauser, S. N. Bradwell, and M. es; and aerobics.
J. Gibala. Six sessions of sprint interval training increases muscle oxidative
potential and cycle endurance capacity in humans. J Appl Physiol, 98:1985-
1990, 2005. MONDAY
Cloud, J. Why exercise won’t make you thin. Time, August 17, 2009 (Kindle 1. High-intensity, intermittent exercise on an ellipti-
edition). cal trainer or stationary bike, 20-30 minutes: This tech-
De Vos, N.J., N.A. Singh, D.A. Ross, T.M. Stavrinos, R. Orr, and M.A. nique involves doing short bouts of maximal exercise immedi-
Fiatarone Singh. Optimal load for increasing muscle power during explosive
resistance training in older adults. J Gerontol A Biol Sci Med Sci, 60:638-647,
ately followed by short bouts of submaximal exercise. Warm
2005. up by exercising for 2 minutes at a comfortable pace. Then do
Denadai, B. S., M. J. Ortiz, C. C. Greco, and M. T. de Mello. Interval training 8 revolutions at maximum intensity (100 percent effort, as
at 95% and 100% of the velocity at VO2 max: Effects on aerobic physiological hard as you can) followed by 12 revolutions at 40-50 percent
indexes and running performance. Appl Physiol Nutr Metab, 31:737-743, 2006.
Fahey, T.D., Basic Weight Training for Men and Women, New York: McGraw
effort. You have completed one revolution each time you
Hill, 2010 (7th edition). extend your right leg when exercising on the stationary bike or
Fahey, T.D., P. Insel, W. Roth. Fit and Well, New York: McGraw Hill, 2010 elliptical trainer. Repeat this sequence without resting for 20-
(9th edition). 30 minutes (i.e., 8 revolutions maximal; 12 revolutions easy; 8
Gibala, M. J. High-intensity interval training: A time-efficient strategy for
revolutions maximal; 12 revolutions easy; etc. for 20-30 min-
health promotion? Curr Sports Med Rep, 6:211-213, 2007.
Irving, B. A., C. K. Davis, D. W. Brock, J. Y. Weltman, D. Swift, E. J. Barrett, utes). Add resistance to the elliptical trainer or stationary bike
G. A. Gaesser, and A. Weltman. Effect of exercise training intensity on abdomi- as fitness improves.

2. High-Intensity Upper-Body Transformation workout (see article in this issue). Do 2 sets
of 10 repetitions of the following exercises. Rest 30 seconds between sets and 60 seconds between exercises.
Lift the heaviest weight you can handle that allows you to complete the exercises using good form. Begin with
one set of each exercise if you have not been training with weights. See the High-Intensity Upper-Body
Transformation Workout for descriptions of these exercises.
EXERCISE SETS REPETITIONS REST BETWEEN SETS

Seated dumbbell shoulder presses 2 10 30
Incline machine chest presses 2 10 30
Flat bench dumbbell flyes 2 10 30
High pulley cable crossovers 2 10 30
Lateral raises, machine 2 10 30
Cable kneeling bent lateral raises 2 10 30
Reverse-grip lat pulldowns 2 10 30
One-arm dumbbell row 2 10 30
Straight-arm pulldowns 2 10 30
Two-arm overhead dumbbell extensions 2 10 30
Triceps bench dips 2 10 30
Flat bench narrow grip triceps extensions 2 10 30
Hammer curls 2 10 30
Concentration curls 2 10 30
Barbell curls 2 10 30
3. Stretching: Do stretching exercises for the major muscle groups.
TUESDAY
1. High-Intensity Lower-Body Transformation workout. Do 3 sets of 10 reps of the following exercises, lifting
explosively as you can. Rest 30 seconds between sets and 60 seconds between exercises. Lift the heaviest
weight you can handle that allows you to complete the exercises using good form. Begin with one set of each
exercise if you have not been training with weights.
EXERCISE SETS REPETITIONS REST BETWEEN SETS

Step-ups with dumbbells 3 10 30 seconds
Lunges (reverse) 3 10 30 seconds
Leg extensions 3 10 30 seconds
Standing hamstring curls 3 10 30 seconds
Glute/hamstring squeezes 3 10 30 seconds
Low pulley butt kickbacks 3 10 30 seconds
Hip abduction or pulley abductions 3 10 30 seconds
Single-leg bridges 3 10 30 seconds
2. Aerobics, 60 minutes. Choose an aerobic exercise that you enjoy, such as walking, jogging, cycling,
swimming, gym aerobics, or cross-country skiing. Exercise continuously for 60 minutes. Build up slowly if you
cannot exercise for that long at the beginning of the program.
3. Stretching: Do stretching exercises for the major muscle groups.
Wednesday: Same as Monday

Thursday: Same as Tuesday
Friday: Aerobics, 60 minutes. See Tuesday
Saturday: Rest
Sunday: Rest ➛
STEP-UPS WITH DUMBBELLS: Stand with feet shoulder-width apart and knees bent
slightly. Holding a dumbbell in each hand, place one foot on top of the bench and step up until
that leg is almost straight. Allow the back leg to travel upward, but do not bring it to stand on
the bench. End in a knee-up, one-leg stance. Lower down to the starting position and repeat as
soon as your foot touches the floor. The movement should be explosive and continuous. Repeat
LUNGES (REVERSE): using the opposite leg. Begin with 5-10 pound dumbbells and progress as fitness improves.
Stand holding a dumbbell
in each hand at your
sides. Lunge behind you,
placing just the ball of
your foot on the floor,
bending both knees so
that one knee is directly
over your foot at a 90°
angle and the other knee
is pointing to the floor,
heel up. Push upward by
straightening the legs. Do
most of the work with
the front leg. Do 10 reps
and repeat with the other
leg. Begin with 5-10
pound dumbbells and
progress as fitness
improves.

KNEE (LEG) EXTENSIONS: Sit on a leg extension
machine and grasp the handles to steady your torso. The pad
should rest above your feet on the lower leg in line with your
ankles. With your knees straight ahead and toes pointed up,
raise the weight explosively until your knees are extended. If
you have kneecap pain, do this exercise at the end of the range
of motion or don’t do it at all. Begin with 10 pounds of resist-
ance and progress as fitness improves.
STANDING HAMSTRING CURLS: Depending on the machine,

position yourself either standing or kneeling. Once in position, place the heel
of the working leg under the pad. Keeping the abs tight, slowly contract
hamstrings until your heel touches your glutes. Change legs and repeat with
no rest in between (most women should begin with 10 to 20 pounds).➛
DECEMBER 2009 FITNESS Rx 79

GLUTE/
HAMSTRING
SQUEEZES: Do
this exercise on a
hyperextension bench
or ham-glute machine.
Position the pad
under your hips.
Placing your hands
across your chest,
lower your torso so
your body is at a 90°
angle with glutes and
hamstrings completely
stretched. Slowly rise
up until your upper
body is parallel with
the floor. Concentrate
on contracting your
glutes and not your
lower back.
LOW PULLEY
BUTT
KICKBACKS:
Attach ankle strap
from the low pul-
ley cable. Stand
facing the machine
with knees bent,
grabbing the
machine frame for
support. Kick your
leg back as far as
you can without
arching your back,
and concentrate
on squeezing your
butt muscles as
you extend your
hip. Do 10 repeti-
tions and then
repeat this exer-
cise using the
other leg. Begin
with 10 pounds of
resistance and
progress as fitness
improves.

HIP
ABDUCTIONS:
Using a hip abduction
machine, position
your legs so that the
outside of your knees
rest against the thigh
pads. Your back and
hips should be in con-
tact with the backrest
during the exercise.
Without lifting your
hips or leaning for-
ward, spread your
legs apart explosively.
When your legs are
open as far as possi-
ble, pause momentari-
ly and then return to
the starting position.
Most women should
begin with a resist-
ance of 40 to 50 pounds. You can also do hip abductions
with a low pully machine if a hip abduction machine is
not available.
SINGLE-LEG BRIDGES: Lie on your back with your right

knee bent and right foot placed on a step and your other leg
extended straight up. Push off with your bent leg and lift your
hips and straightened leg toward the ceiling so that you form
a bridge. Hold the position for 4 seconds, supporting you with
your hips, legs, and back. Lower your body slowly so that your
upper back touches the floor first. Do 10 reps and then
repeat the exercise using the other side. ■

ay
olid
H ‘LEAN AND FIT’
30-DAY NUTRITION PLAN
FOR OPTIMUM FITNESS
E
very year you’re faced with the dilemma of sticking to your fitness situation! For those ladies who are up late and yearning for a
program during the holiday season, or completely throwing your before-bedtime snack, never fear– there’s an optional sixth
healthy morals right out of the window. Who says you have to meal. It’s OK to eat at night– just make sure you’re having the
wait until January 1st to make a change? Get a head start on your right foods. Stick to lean proteins and healthy fats for a night-
New Year’s resolution with the FitnessRx ‘Lean and Fit’ 30-Day time snack.
Nutrition Plan for Optimum Fitness. With this high-protein, moderate- 2. All meals must contain protein. Believe it or not, an apple
fat, moderate-carbohydrate approach, you’ll burn fat while simultane- is not considered a meal. It may be a healthy part of a meal,
ously building muscle— creating those firm, shapely curves you’ve but it’s surely not well-rounded (no pun intended). Some lean
been dreaming of. Here’s how it works. proteins are chicken breast, turkey breast, lean red meats, tuna,
Over the years, numerous studies have proven that high-pro- eggs and egg whites, fish, low-fat cottage cheese, low-sugar
tein diets are ideal for creating an optimum environment for fat yogurt, protein powder, etc.
loss and building muscle. Furthermore, replacing carbohy- 3. Your first three meals will contain protein, carbs and
drates in the diet with lean protein is effective at improving healthy fats, while your final two meals will only have protein
body composition and decreasing your risk for cardiovascular and healthy fats. The idea is that because carbs provide energy,
disease. This means that simply by lowering the amount of you really don’t need them in the evening. Have carbs during
carbs you consume per day and increasing the amount of pro- the first half of the day, when you need energy the most.
tein, you could lose fat and build muscle at the same time. Healthy fats digest more slowly than any other macronutrient.
Just because you’re building muscle doesn’t mean you’re Consuming them in the evening with lean protein increases
going to end up looking like The Incredible Hulk. What it does satiety (meaning you feel fuller for longer), and will provide
mean, however, is that you’re toning and firming those areas nutrients to the muscle cells for an extended period of time.
you’d like to stop from ‘jiggling.’ Ideally, all health and weight- Note: You MUST eat breakfast.
loss programs should be paired with a sound fitness routine. Fitness Footnotes:
Will you still get results without working out? Sure, but you’ll • For those of you benefiting from a fitness program, one of
get better results if you moved your bod at least 30 minutes, your five meals should be immediately post-workout, and must
five or six days per week. If you’re not working out, there’s no contain protein.
guarantee your unwanted ‘jiggly parts’ will go away. • Most veggies (especially green ones) are considered a ‘free’
food and would not be counted toward carbohydrate intake.
3 Simple Rules for Success
The FitnessRx Lean and Fit 30-Day Nutrition Plan for 30-Day Meal Plan
Optimum Fitness is based on three simple rules that are easy Allow yourself to enjoy your holiday meals, but pay atten-
to follow, yet still allow you to make the plan your own. tion to portion control and don’t overindulge. Holidays are
There’s no food police here— it’s time you take responsibility meant to be enjoyable, but that doesn’t mean you can get
for what you eat and learn how to eat right. away with eating six different desserts during one meal.
1. Eat five small meals per day. First and foremost, you must I’ve decided to make things even easier by creating a 30-day
get used to eating every 3 hours. For some women, this is the meal plan for you to tear out and carry with you, so you know
biggest hurdle to clear. Eating more times throughout the day what to eat and when. I’d also suggest using these weekly diet
inhibits your body from going in to the dreaded ‘starvation plans to help guide you during your grocery shopping. Don’t
mode,’ and instead revs your metabolism into high gear. You let the holidays increase your pant size; get started now!
basically get to eat more AND lose more.
If you’re like me and you love to eat, this will be a ‘win-win’ **Recipes found on www.Fitnessrxmag.com
References:
Kerksick C, Thomas A, et al. (2009). Effects of a popular exercise and weight loss program on weight loss, body composition, energy expenditure and health in obese women. Nutrition & Metabolism, 6(1): 23.
Volek JS, Gomez AL, et al. (2002). Effects of an 8-week weight-loss program on cardiovascular disease risk factors and regional body composition. Eur J Clin Nutr, 56(7): 585-92.
Kratz M, Callahan H, et al. (2009). Dietary n-3-polyunsaturated fatty acids and energy balance in overweight or moderately obese men and women: a randomized controlled trial. Nutrition & Metabolism, 6(1): 24.
Brochot A, Guinot M, et al. (2009). Effects of alpha-linolenic acid vs. docosahexaenoic acid supply on the distribution of fatty acids among the rat cardiac subcellular membranes after a short- or long-term dietary exposure. Nutrition & Metabolism, 6(1): 14.
Cassady B, Charboneau N, et al. (2007). Effects of low carbohydrate diets high in red meats or poultry, fish and shellfish on plasma lipids and weight loss. Nutrition & Metabolism, 4(1): 23.

WEEK 1 WEEK 2
MONDAY MONDAY
Meal 1: Ezekiel French Toast** w/slivered strawberries and ¾ cup Meal 1: Tex-Mex Baked Chicken and Black Bean Omelet with
low-fat cottage cheese with 1 oz. almonds. Cheese**
Meal 2: 1 cup sugar-free yogurt with ½ apple and 1 tbsp. natural Meal 2: Peanut Butter and Jelly Protein Smoothie**
peanut butter. Meal 3: Turkey on whole-wheat wrap with lettuce, tomato and avoca-
Meal 3: Turkey on whole-wheat wrap with lettuce, tomato and avocado. Baby carrots with fat-free dressing on the side.
do. Baby carrots with fat-free dressing on the side. Meal 4: 1 cup low-sugar yogurt with 2 sticks low-moisture, part skim
Meal 4: Chocolate Peanut Butter Protein Smoothie** mozzarella string cheese.
Meal 5: Grilled chicken (3 oz.), Caesar salad, dressing on the side Meal 5: 3.5 oz. lean top sirloin topped with sautéed mushrooms and
with NO croutons. 1 slice cheese, with grilled asparagus and steamed broccoli.
Optional Meal 6: 1 cup low-fat cottage cheese with 1 oz. almonds. Optional Meal 6: Late night ‘chocolate’ milk protein shake. Mix 1
scoop chocolate protein powder with 6 oz. skim milk.
TUESDAY
Meal 1: ½ cup raw oats with 1 cup sliced peaches and 2 scrambled eggs. TUESDAY
Meal 2: Peanut Butter and Jelly Protein Smoothie** Meal 1: Ezekiel French Toast** w/slivered strawberries and ¾ cup
Meal 3: Grilled chicken (3 oz.) sandwich on whole-grain bun with let- low-fat cottage cheese with 1 oz. almonds.
tuce and tomato. ½ green apple with 1 tbsp. natural peanut butter. Meal 2: 1 cup sugar-free yogurt with ½ apple and 1 tbsp. natural
Meal 4: 1 cup sugar-free yogurt with 2 sticks low-moisture, part-skim peanut butter.
mozzarella string cheese. Meal 3: Chopped grilled chicken (3 oz.) on top of ½ cup cooked
Meal 5: Grilled salmon (3.5 oz.) with garlic and lemon, grilled aspara- brown rice with lettuce, tomato and avocado. Top with low-sugar
gus. Side salad with olive oil and vinegar dressing. salsa and shredded cheese.
Optional Meal 6: 2 whole eggs + 1 egg white veggie and cheese omelet. Meal 4: 1 scoop protein powder (any flavor) mixed with water or skim
milk, 1 oz. almonds.
WEDNESDAY Meal 5: Veggie and cheese ‘5 egg white’ omelet. Veggies of your
Meal 1: Power Scrambled Eggs** with cheese and 2 slices whole- choice with 1 serving cheese.
grain or Ezekiel bread toast. Optional Meal 6: 1 Cup Protein Ice Cream**
Meal 2: Low-fat tuna salad with 1 serving whole-wheat crackers and 2
low-moisture, part-skim mozzarella string cheese sticks. WEDNESDAY
Meal 3: Leftover grilled salmon (3.5 oz.) with 2 oz. whole-wheat pasta Meal 1: Open-faced egg whites on 2 rice cakes with spinach and 2
and marinara sauce, top with Parmesan cheese. slices low-fat mozzarella or swiss cheese.
Meal 4: 1 cup sugar-free yogurt with 1 oz. mixed nuts. Meal 2: 1 cup sugar-free yogurt with ½ apple and 1 tbsp. natural
Meal 5: Grilled chicken (3 oz.) stir-fry with zucchini noodles. Top with peanut butter.
some sesame oil. Meal 3: Turkey on whole-wheat wrap with lettuce, tomato and avoca-
Optional Meal 6: Late-night ‘chocolate milk’ protein shake. Mix 1 do. Baby carrots with fat-free dressing on the side.
scoop chocolate protein powder with 6 oz. skim milk. Meal 4: Chocolate Peanut Butter Protein Smoothie**
Meal 5: Chicken and Cheese Stuffed Red Pepper**
THURSDAY Optional Meal 6: Late-night ‘chocolate milk’ protein shake. Mix 1
Meal 1: Quick Coffee Protein Smoothie** scoop chocolate protein powder with 6 oz. skim milk.
Meal 2: 1 slice Protein Coffee Cake**
Meal 3: Grilled chicken (3 oz.) with mixed greens salad, topped with THURSDAY
crushed walnuts and cranberries. Olive oil and balsamic vinegar Meal 1: Power Scrambled Eggs** with cheese and 2 slices whole-
dressing. grain or Ezekiel bread toast.
Meal 4: 1 cup low-sugar yogurt with 2 sticks low-moisture, part skim Meal 2: 1 Square Protein Brownie** with 1 oz. almonds.
mozzarella string cheese. Meal 3: Grilled chicken (3 oz.) with mixed greens salad, topped with
Meal 5: London broil (3.5 oz.) with steamed broccoli and carrots, side crushed walnuts and cranberries. Olive oil and balsamic vinegar
mixed greens salad with olive oil and vinegar dressing. dressing.
Optional Meal 6: ¾ cup low-fat cottage cheese with 1 oz. almonds. Meal 4: 1 cup sugar-free yogurt with 2 sticks low-moisture, part-skim
mozzarella string cheese.
FRIDAY Meal 5: 3.5 oz. lean top sirloin topped with sautéed mushrooms and
Meal 1: Protein Pumpkin Pancakes** topped with 1 tbsp. natural 1 slice cheese, with grilled asparagus and steamed broccoli.
peanut butter. Optional Meal 6: ¾ cup low-fat cottage cheese with 1 oz.
Meal 2: 1 cup low-sugar yogurt with ½ green apple and 1 tbsp. natu- almonds.
ral peanut butter.
Meal 3: Chopped grilled chicken (3 oz.) on top of ½ cup cooked FRIDAY
brown rice with lettuce, tomato and avocado. Top with low-sugar Meal 1: Quick Coffee Protein smoothie**
salsa and shredded cheese. Meal 2: Low-fat tuna salad with 1 serving whole-wheat crackers and 2
Meal 4: 1 scoop protein powder (any flavor) mixed with water or skim low-moisture, part-skim mozzarella string cheese sticks.
milk, 1 oz. almonds. Meal 3: Grilled chicken (3 oz.) with 2 oz. whole-wheat pasta and
Meal 5: Ground turkey seasoned with taco seasoning, atop mixed marinara sauce, topped with Parmesan cheese.
greens with all the veggies, ½ avocado and low-sugar salsa. Meal 4: Chocolate Peanut Butter Protein Smoothie**
Optional Meal 6: ¾ up low-fat cottage cheese with 1 tbsp. natural Meal 5: Grilled chicken (3 oz.) Parmesan with zucchini spaghetti.
peanut butter. Optional Meal 6: 1 Cup Protein Ice Cream**
SATURDAY & SUNDAY SATURDAY & SUNDAY

Follow similar meal plans as throughout the week. However, you may Follow similar meal plans as throughout the week. However, you may
choose 1 meal per day as your ‘relaxed’ meal. Enjoy anything you’d choose 1 meal per day as your ‘relaxed’ meal. Enjoy anything you’d
like for that one meal. like for that one meal. ➛

WEEK 3 WEEK 4
MONDAY MONDAY
Meal 1: 2 slices Ezekiel toast with scrambled egg whites and 2 slices Meal 1: Open-faced egg whites on 2 rice cakes with spinach, and 2
low-fat American cheese, top with tomatoes. slices low-fat mozzarella or Swiss cheese
Meal 2: 2 Protein Pancakes** topped with sugar-free maple syrup and Meal 2: 1 cup sugar-free yogurt with ½ apple and 1 tbsp. natural
1 oz. crushed walnuts. peanut butter.
Meal 3: Turkey on whole-wheat wrap with lettuce, tomato and avoca- Meal 3: Chopped grilled chicken (3 oz.) on top of ½ cup cooked
do. Baby carrots with fat-free dressing on the side. brown rice with lettuce, tomato and avocado. Top with low-sugar
Meal 4: 1 scoop protein powder (any flavor) mixed with water or skim salsa and shredded cheese.
milk, 1 oz. almonds. Meal 4: Chocolate Peanut Butter Protein Smoothie**
Meal 5: Chicken and Cheese Stuffed Red Pepper** Meal 5: Veggie and cheese ‘5 egg white’ omelet. Veggies of your
Optional Meal 6: ¾ cup low-fat cottage cheese with 2 sticks string choice with 1 serving cheese.
cheese. Optional Meal 6: 1 cup Protein Ice Cream**
TUESDAY TUESDAY
Meal 1: ½ cup raw oats with 1 cup sliced peaches and Meal 1: ½ cup raw oats with 1 cup sliced peaches and
2 scrambled eggs. 2 scrambled eggs.
Meal 2: 1 cup sugar-free yogurt with ½ apple and 1 tbsp. natural Meal 2: Blackberry protein smoothie (blend 1 scoop protein powder,
peanut butter. 1 cup water, ½ cup plain yogurt and handful of blackberries).
Meal 3: Turkey on whole-wheat wrap with lettuce, tomato and Meal 3: Chicken Caesar wrap (3 oz. chicken).
avocado. Baby carrots with fat-free dressing on the side. Meal 4: 1 cup sugar-free yogurt with 1 oz. mixed nuts.
Meal 4: 1 cup sugar-free yogurt with 1 oz. mixed nuts. Meal 5: Grilled salmon (3.5 oz.) with garlic and lemon, grilled
Meal 5: Ground turkey seasoned with taco seasoning, atop mixed asparagus. Side salad with olive oil and vinegar dressing.
greens with all the veggies, ½ avocado and low-sugar salsa. Optional Meal 6: 2 whole eggs + 1 egg white veggie and cheese
Optional Meal 6: ¾ cup low-fat cottage cheese with 2 sticks string omelet.
cheese.
WEDNESDAY
WEDNESDAY Meal 1: 2 slices Ezekiel toast with scrambled egg whites and 2 slices
Meal 1: Quick Coffee Protein Smoothie** low-fat American cheese, top with tomatoes.
Meal 2: Low-fat tuna salad with 1 serving whole-wheat crackers and Meal 2: Low-fat tuna salad with 1 serving whole-wheat crackers and
2 low-moisture, part-skim mozzarella string cheese sticks. 2 low-moisture, part-skim mozzarella string cheese sticks.
Meal 3: Grilled chicken (3 oz.) with mixed greens salad, topped with Meal 3: Leftover grilled salmon (3.5 oz.) with 2 oz. whole-wheat
crushed walnuts and cranberries. Olive oil and balsamic vinegar pasta and marinara sauce, top with Parmesan cheese.
dressing. Meal 4: Chocolate Peanut Butter Protein Smoothie**
Meal 4: 1 scoop protein powder (any flavor) mixed with water or skim Meal 5: Chicken and Cheese Stuffed Red Pepper**
milk, 1 oz. almonds. Optional Meal 6: Late night ‘chocolate milk’ protein shake. Mix 1
Meal 5: Grilled chicken (3 oz.) Parmesan with zucchini spaghetti. scoop chocolate protein powder with 6 oz. skim milk.
Optional Meal 6: 1 cup Protein Ice Cream**
THURSDAY
THURSDAY Meal 1: Power Scrambled Eggs** with cheese and 2 slices
Meal 1: Open-faced egg whites on 2 rice cakes with spinach, and 2 whole-grain or Ezekiel bread toast.
slices low-fat mozzarella or Swiss cheese. Meal 2: 1 Square Protein Brownie** with 1 oz. almonds.
Meal 2: Blackberry Protein Smoothie (blend 1 scoop protein powder, Meal 3: Grilled chicken (3 oz.) with mixed greens salad, topped with
1 cup water, ½ cup plain yogurt and handful of blackberries) crushed walnuts and cranberries. Olive oil and balsamic vinegar
Meal 3: Chicken Caesar wrap (3 oz. chicken). dressing.
Meal 4: 1 cup sugar-free yogurt with 1 oz. mixed nuts. Meal 4: 1 cup sugar-free yogurt with 2 sticks low-moisture, part-skim
Meal 5: Grilled salmon (3.5 oz) with garlic and lemon, grilled aspara- mozzarella string cheese.
gus. Side salad with olive oil and vinegar dressing. Meal 5: 3.5 oz. lean top sirloin topped with sautéed mushrooms and
Optional Meal 6: Late-night ‘chocolate milk’ protein shake. Mix 1 1 slice cheese, with grilled asparagus and steamed broccoli.
scoop chocolate protein powder with 6 oz. skim milk. Optional Meal 6: ¾ cup low-fat cottage cheese with 1 oz. almonds.
FRIDAY FRIDAY
Meal 1: 1 Protein Banana Muffin** topped with 1 tbsp. natural peanut Meal 1: ½ cup raw oats with 1 cup sliced strawberries and 2 scram-
butter. bled eggs.
Meal 2: Chocolate Peanut Butter Protein Smoothie** Meal 2: Peanut Butter and Jelly Protein Smoothie**
Meal 3: Turkey on whole-wheat wrap with lettuce, tomato and Meal 3: Turkey on whole-wheat wrap with lettuce, tomato and
avocado. Baby carrots with fat-free dressing on the side. avocado. Baby carrots with fat-free dressing on the side.
Meal 4: 1 cup sugar-free yogurt with 2 sticks low-moisture, part-skim Meal 4: 1 cup sugar-free yogurt with 1 oz. mixed nuts.
mozzarella string cheese. Meal 5: Grilled chicken (3 oz.) stir-fry with zucchini noodles. Top
Meal 5: Chicken and Cheese Stuffed Red Pepper** with some sesame oil.
Optional Meal 6: ¾ cup low-fat cottage cheese with 2 sticks string Optional Meal 6: ¾ cup low-fat cottage cheese with 2 sticks string
cheese. cheese.
SATURDAY & SUNDAY SATURDAY & SUNDAY

Follow similar meal plans as throughout the week. However, you may Follow similar meal plans as throughout the week. However, you may
choose 1 meal per day as your ‘relaxed’ meal. Enjoy anything you’d choose 1 meal per day as your ‘relaxed’ meal. Enjoy anything you’d
like for that one meal. like for that one meal. ■

Healthy Decadent Recipes By Devin Alexander
Holiday
Recipes
very holiday season we Americans gain 2-3 pounds on always carry a small satchel (instead of my everyday shoul-
E average and never lose it. This means in five years,

you could gain 15 pounds just by overeating during
the holidays. That could be like going from a size 10 to a
der purse) to parties. Then I’m left with one hand holding
my handbag and my other carrying my sparkling water.
Perfect!
size 14. Trust me! I know it’s so easy for those pounds to When choosing desserts, avoid buttery iced cookies or
sneak up on you! It’s even especially hard when you are cakes. Instead, choose a piece of gingerbread or candy
being invited to holiday parties and hosting dinners for fam- cane or a couple chocolate covered strawberries to satisfy
ily and friends! your sweet tooth craving!
From someone who has lost 55 pounds and kept it off for The holidays don’t have to be a dreaded time of year! You
over 15 years, I know how challenging it can be each year don’t have to gain weight these next couple months only to
when you think weight gain is inevitable. But even though make it a New Year’s resolution to lose. Just choose wisely
it’s the holiday season, you don’t have to feel deprived. You and you’ll sled through without consequence. And to get
can be the life of the holiday party without doing major you started off on the right hoof, check out the recipes here.
damage to your weight loss efforts!
I always eat before I go to any events or parties. I do this COCKTAIL-HOUR
for two reasons. One is because I don’t want to feel tempt- TUNA TARTARE
ed to eat everything in sight simply because it’s there. And If you love sushi, you can’t
secondly, I can control what I eat at home as opposed to possibly go wrong with this
eating at the event and not knowing what is in each appe- fresh and light dish that I like
tizer or dessert. Eating three and four appetizers can pack as to serve in a martini glass!
many calories as a meal! I particularly love eating a Weight Just be 100 percent sure that
Watchers Smart Ones frozen meal. As spokeschef, I created you buy sashimi- or sushi-
some of them and they are delish! Our newest creation is grade tuna. When I quadru-
Weight Watchers Smart Ones Fruit Inspirations. The Orange ple this recipe for guests, I
Sesame Chicken is one of my faves! like to cut green onions into
Once you arrive at the holiday party, scope out the room fine, long slivers and soak
first. Decide if there’s anything you really want to eat. You them in ice-cold water. Those
don’t want to end up grabbing something you don’t truly pretty green onion curls are
like out of impulse. I like to see if there’s anything special perfect for an elegant gar-
that I’ve never tried or rarely get around to making. nish— and your guests will
Don’t forget that these holiday parties are great ways to never believe they’re eating
network and/or catch up with old friends or even get a date healthy.
if you’re solo! Focus less on the food and more on the peo-
ple. You’d be surprised what happens when you are looking 4 ounces sashimi- or sushi-grade ahi tuna, finely-chopped
up as opposed to looking down (at the food). 2 tablespoons minced mango
If you want to enjoy a cocktail, go for something like 1 tablespoon minced, seeded cucumber
wine or champagne. These are lower in calories than a 2 teaspoons lime juice, or more to taste
heavy alcoholic mixer. Or, better yet, get sparkling water 1 teaspoon chopped fresh cilantro leaves
and lime. If you always have a glass of merlot in your hand, 1 teaspoon chopped green onion tops
it will be more difficult to snack on hors d’oeuvres. I usually ½ teaspoon toasted sesame oil
don’t have any hand free at that point because I almost ¼ teaspoon hot sesame oil

Healthy Decadent Recipes
Pinch of salt, or to taste ¼ teaspoon salt

In medium bowl, combine the tuna, mango, cucumber, 2 1 teaspoon extra-virgin olive oil
teaspoons lime juice, cilantro, green onion, toasted sesame 3 tablespoons fat-free plain yogurt
oil, hot sesame oil, and salt. Stir to mix. Taste and add up to
1 teaspoon more lime juice, if desired. Spoon the mixture In the bowl of a food processor fitted with the chopping
into a martini glass or mound onto a small serving plate. blade, combine the edamame, lemon juice, garlic, parsley,
Makes one serving. and salt. Process until the mixture is paste-like and the
edamame is finely-chopped, scraping down the sides of
Per serving: 192 calories, 28 grams protein, 5 grams car- the bowl as necessary. With the food processor on,
bohydrates, 6 grams fat (less than 1 grams saturated), 0 mg slowly drizzle the olive oil through the top until well-
cholesterol, less than 1 grams fiber, 146 mg sodium mixed. Add the yogurt and process just until combined.
Serve immediately or
EDAMAMMUS refrigerate in an air-
This dip, which is like hummus but made with edamame tight container for up
instead of chickpeas, is very versatile. You can serve it with to three days. Makes
your favorite veggies like carrots or celery and it’s also great five (about ¼-cup)
with toasted whole-wheat pita triangles or your favorite high- servings.
fiber whole-wheat crackers. To save money, buy the edamame
frozen and cook it according to package directions. Per serving: 66 calo-
ries, 5 grams protein, 6
8 ounces (about 1½ cups) cooked, shelled edamame, grams carbohydrates, 3
cooled grams fat (trace saturat-
2½ tablespoons freshly-squeezed lemon juice ed), trace cholesterol, 2
2 medium cloves fresh garlic, coarsely chopped grams fiber, 125 mg
1 tablespoon fresh flat-leaf parsley, coarsely chopped sodium I

Join Us Online at www.
We’re Here
For You!
By Shoshana Pritzker,
Editor-in-Chief
On the FitnessRx for Women forums, we’re all about A. (Originally posted by kimanddianna) I know you think
helping you achieve your goals. And that means 24-hour, that strength training your lower body twice a week is going
round-the-clock answers to any of your important ques- to be the answer, but I think that one day per week of train-
tions. If you’re new to the Internet/forum community, no ing each body part will be more than enough and not burn
worries, I can guarantee you’ll be greeted with a warm wel- you out. The trick will be adding cardio sessions to show off
come from more than one member at your very first post. the toned muscle in your lower body. So why not try some-
Just log on and you’ll see what I’m talking about. Nowhere thing like this:
else on the Internet will you find a more supportive and Monday: morning cardio/chest, triceps, shoulders, walk
welcoming group of women than on the FitnessRx for the dogs in the evening
Women forums. Tuesday: morning cardio, walk the dogs in the evening
Some of the most common questions on the forums are Wednesday: morning cardio/lower body and abs strength
answered almost immediately. There’s not a week that goes training
by that we’re not helping a new member put together a Thursday: biking and walking the dogs
training and nutrition program tailored to their lifestyle. We Friday: morning cardio/back, biceps and abs strength
don’t use cookie-cutter advice, just tried-and-true informa- training
tion, free of charge, that most of us are using and having Saturday: morning cardio, walking the dogs
success with on a daily basis. Join us in the ‘Dear Diary’ Sunday: off
section and create your own daily journal. You’ll find it to The trick will be keeping your diet totally clean. Abs are
be a useful tool on our journey to reaching your goals. Plus, made in the kitchen, not the gym. I know I keep repeating
you can’t match the support and friendships you’ll find at that but it’s totally true. You can do the split any way you
Fitnessrxmag.com anywhere else on the web! If you still want, but you don’t need to train body parts more than
don’t believe me, here is a great question and answer found once a week. You may need to increase your cardio to burn
recently on the boards you may be able to relate to. the fat in your problem areas as your trip nears.
Q. (Originally posted by Kertwink) Hi fabulous fitness Jen Hendershott’s Phat Camp Rocked NYC!
ladies! I need some help creating a new four-day split rou- Are you looking for a new way to get inspired and moti-
tine workout and am recruiting you all to help me out! I vated? If so, you’ve got to check out Jen Hendershott’s Phat
want a fat-blasting routine that will help me look my best Camp Tour. Ms. Fitness Olympia herself, Jen Hendershott
for my Vegas trip, coming up in six weeks. and her Phat Camp staff put on a year full of three-day
My problem area is like most women— lower body— weekend fitness camps in various cities around the world
butt, hips & thighs and I don’t mind working them out and they totally rock! I got the opportunity to attend one
twice a week, if necessary. back in August here in NYC and it was a weekend I will
Can you girls help me create a workout? Even if it were never forget. I even walked away with a handful of new
just which muscles I should work each day would be help- friends.
ful. And if you can include a few exercises that would be You don’t have to be a fitness competitor to attend camp.
photo by BRENT ALLEN
great, along with the reps and whether I should be using In fact, the majority of the women who attend are just like
light or heavy weights... you and me. With women from all different ages, shapes
Basically any advice you can give me would be and sizes who’ve all got one thing in common, and that’s
appreciated. the hunger, drive and enthusiasm to learn everything there
Thanks-a-bunch! is to know about health and fitness.

FitnessRxmag.com!
The weekend was filled with various workouts including bars of each flavor in sep-
cardio, weight training, sprint drills, nutrition and supplemen- arate bowls.
tation seminars, Q&As with Jen and her assistant Heather 3. Fill each cup 2/3 the
Bear (who is now leading her own Q&A on the FitnessRx for way full with the frozen
Women forums for moms), motivational discussions and the yogurt.
opportunity to meet and become friends with ladies from 4. Add the chopped-up
around the world. At Jen’s Phat Camp in NYC there was a girl bars into the cups and stir
who flew in all the way from London just to meet and train in well.
with Jen. 5. Put the lids on and
Camp was truly a ton of fun and I’m excited to attend again label each cup as to what
next year… or maybe in Honolulu, Hawaii this week (Nov. 6- flavor they are and re-
8, 2009)! freeze.
You can also add chopped nuts, granola, a scoop of you
favorite protein– whatever you’d like– be creative. If you are
going to cheat, at least don’t have a guilt trip.
Lymbo is a new working mom with a very busy schedule,

yet she still finds time for health and fitness. She enjoys mak-
ing up her own recipes as she goes along with her yummy
frozen yogurt treats as one of her favorites.
Lymbo says, “What motivates me? Well... LOL… I’ll be
damned if some skinny bitch is going to look hotter than me!
That’s something I know you know
I would be thinking but can’t say.
FitnessRxMag.com–
In all seriousness, I like to look
good. It makes me feel good Interactive Tools
about myself and the life I choose Connect with other mem-
bers by joining the FitnessRx for
to live. Fitness and health bring Women forums. Socialize with
me this peace of mind, which, in other fit-minded women; trade
beauty secrets, training tips and
(In Photo – Phat Camp NYC Campers and yours truly) turn, makes me a better person. I recipes. Find out the latest gos-
For more information on Jen Hendershott’s Phat Camp, log think. I will always have fitness… sip. Ask questions and learn from
the best trainers, nutrition
on to www.getphatwithjen.com. no matter what, because there’s experts and gurus in the biz.
Keep a journal and support oth-
always room for improvement in ers. Join in on the fun!
To see exclusive video footage of Phat Camp NYC our lives. I truly believe health
Search our extensive
2009 log on to: and fitness can change someone Recipe database. Find your
favorite healthy recipes to help
www.fitnessrxmag.com/community/video. for the better. It has to be a part of you maintain and build your per-
one’s self-motivation.” ■ fect body.
Track your progress with
Recipe Contest Winner:
the option to keep a food journal
and/or training log. Sort out your
thoughts with your very own blog
Lymbo’s Tricks and Fitness Treats and follow other women as they
blog their journeys. Calculate
Ingredients: your BMI, target heart rate and
calories burned.
Edy’s Fat-Free Frozen Vanilla Yogurt
View instructional, motiva-
Supreme Protein Bars (or protein bar of choice). Use the tional, or just plain fun videos of
50-gram bars for this. You can cut the full size in half. what you can do to stay healthy
and fit. Or browse our photo gal-
Flavors include Rocky Road, Peanut Butter Crunch and leries and create your own!
Caramel Nut. Win the latest in fit-gear and
One dozen 12-oz. paper coffee cups and lids products. Read our Rave
Reviews and check back for free
offers now at
www.fitnessrxmag.com!
Directions:
1. Let the Frozen Yogurt soften for about 15 minutes.
2. While yogurt is softening, chop up four 50-gram

body particulars By Stephen E. Alway, Ph.D., FACM
Illustrations by William P. Hamilton, CMI
Take Your
Lower Body
to Great
Heights with
PLIÉ
SQUATS
I f you find yourself in the
position of investing count-
less hours into aerobics,
and more yet into resistance
exercises, but your inner thighs
are still underdeveloped and
lack firmness, then it is time
that you take a more direct
approach to your lower-body
training. One of the best lower
body exercises that will target
your inner thighs, but also
attack your hips/gluteals,
thighs and hamstring muscles
is the Plié squat. This exercise
will relieve your thigh frustra-
tion for several reasons. First, it
has its roots firmly embedded
in the soothing art of ballet;
secondly, the poise and grace
of this dance exercise can be
brutally effective by assaulting
the muscles of the lower body
until they must respond with
shape and firmness.

body particulars
femoris muscle. The long head begins on the posterior part

of the ischial bone of the hip (you sit on this bone) whereas
the short head begins along the lateral side of the femur
bone of the thigh. Both heads of the biceps femoris attach to
the small fibula bone of the lower leg. The semitendinosus
muscle makes up the medial part of the hamstrings and
attaches to the ischial bone of the hip. The semimembra-
nosus muscle begins on the ischial tuberosity and along
with the semitendinosus, it crosses to the medial side of the
knee to attach on the tibia bone of the lower leg.
The adductor muscle group makes up most of the inner
thigh. Adduction moves the thigh from a wider to a narrower
position, closer to the middle part of your body. These mus-
cles also stabilize the hip and pelvis during both the up and
down phases of the plié squat. The adductor magnus muscle
runs from the lower parts of the hip and pelvic bones to the
posterior and medial parts of the femur bone. The adductor
longus muscle is a long, triangular muscle that begins at the
anterior surface of the pubic bone and it attaches into the
middle region of the posterior surface of the femur. The
adductor brevis muscle is a short deep muscle that begins
on the pubic bone of the pelvis and attaches into the posteri-
or part of the femur.
PLIÉ SQUAT. This exercise will target your inner

thigh/adductor muscles much more than regular squats or
Overview of the Affected Muscles leg presses.
Although the Plié squat recruits many muscles, it primarily 1. Place your feet a bit wider than shoulder-width. Turn the
activates the hips and thighs and inner thigh. Together, the toes outward. Your knees should be lined up with the toes.
quadriceps group straightens the knee, during the upward 2. Place your hands on your hips to keep your balance.
phase of plié squats. The vastus lateralis, vastus medialis and 3. Lower your body to a point where the top of your thighs
vastus intermedius muscles of the quadriceps group attach to are parallel to the floor. Your back and shoulders should be
the lateral (outer), central and most medial (inner) parts of totally vertical (do not lean over as you might do with a reg-
the anterior (front) side of the femur. The rectus femoris is the ular back squat).
fourth muscle in the quadriceps group. It begins on the iliac 4. Come up to the top starting position by extending the
crest, just above the hip joint. The tendons from the four knees and hips, but do not stay there for more than a fraction
quadriceps muscles become the quadriceps tendon, which of a second. As you come up, tighten your gluteal muscles,
connects to the patella (kneecap). It continues inferiorly pull in your abdomen, but keep your hips in and back and
(toward the foot) and it attaches to the tibia bone of the shoulders straight and perpendicular to the floor.
lower leg, just inferior to the knee joint. 5. Immediately lower your body by squatting, to keep the
The gluteus maximus muscle creates most of the visible tension on your muscles as much as possible. Your feet
contours of your buttocks and hips. Its muscle fibers connect should remain flat on the floor throughout the exercise.
to the crest of the ilium of the hip, the posterior surface of Start with 15 slow reps; 3 seconds going up, and 4 sec-
the sacrum and the lumbar area. It inserts on the posterior onds going down. If you find that 25 reps is too easy, you
part of the femur bone of the thigh. The gluteus maximus can increase the resistance by holding (balancing) a light
extends the thigh (pushes the thigh backwards) and can also dumbbell vertically (so that one of the ends faces the ceiling
extend (straighten) the hip joint. It is most active as a hip and the other faces the floor) in your hands.
extensor during the upward phase of plié squats. You do not have to use a heavy weight to get the effect of
Like the glueteal muscles, the hamstrings are also activat- this exercise— it is fine to start with only your bodyweight.
ed, particularly during the upward push in plié squats as However, just because you will not be loaded with a heavy
the hip is being straightened (i.e., hip extension). The ham- resistance, you should not be tricked into thinking that the
strings include the long and short heads of the biceps last few repetitions of plié squats will be easy to do. ➛

body particulars
Sci, 12: 91-98, 2008.
Ebben WP. Hamstring activation during lower body resistance
training exercises. Int J Sports Physiol Perform, 4: 84-96, 2009.
Kok LY, Hamer PW and Bishop DJ. Enhancing muscular qualities
in untrained women: linear versus undulating periodization. Med
Sci Sports Exerc, 41: 1797-1807, 2009.
Madhavan S and Shields RK. Movement accuracy changes mus-
cle-activation strategies in female subjects during a novel single-leg
weight-bearing task. Amer Acad Physical Med Rehab, 1: 319-328,
2009.
Moore, KL and AF Dalley. Clinically-oriented Anatomy, Fourth
edition. Baltimore, Lippincott Williams & Williams, 531-571, 1999.
Rana SR, Chleboun GS, Gilders RM, Hagerman FC, Herman JR,
Hikida RS, Kushnick MR, Staron RS and Toma K. Comparison of
early phase adaptations for traditional strength and endurance, and
low velocity resistance training programs in college-aged women. J
Strength Cond Res, 22: 119-127, 2008.
Nevertheless, you should also not be dreading this exer-

cise, because it will not kill you, either. Three sets of plié
squats should be plenty if you are doing it correctly.
You should see the most dramatic changes occur in
your inner thighs, because they will begin to firm and
tighten, even from your first workout. By the time spring is
here-again, your inner thighs will have gone through a
butterfly-like metamorphosis of shape and firmness, in
which your lower body will soar to new heights of thigh
perfection. ■
References:
Boudreau SN, Dwyer MK, Mattacola CG, Lattermann C, Uhl
TL and McKeon JM. Hip-muscle activation during the lunge, sin-
gle-leg squat, and step-up-and-over exercises. J Sport Rehabil, 18:
91-103, 2009.
Couillandre A, Lewton-Brain P and Portero P. Exploring the
effects of kinesiological awareness and mental imagery on move-
ment intention in the performance of demi-plie. J Dance Med

Ask Jackie! By Jackie Warner
RE THERE ANY WORKOUTS SPE-
A CIFIC FOR PEOPLE WHO HAVE

HAD ABDOMINAL SURGERIES AND
WISH TO REGAIN MUSCLE? MORE
SPECIFICALLY, IS THERE ANY HOPE FOR
THOSE WHO'VE HAD MULTIPLE PROCE-
DURES (C-SECTIONS FOR INSTANCE)
WITHOUT GOING UNDER THE KNIFE
AGAIN TO GET RID OF THE SAGGY MID-
SECTION?
Don’t fret; there is hope for women like

you! It’s important to work your lower and
upper abdominals, as well as your stabilizer
muscles after a C-Section. This will pull
them back in and tighten them up. I’d sug-
gest hitting these muscles 2-3 times per
week. Another great move for flattening your
tummy is called ‘tummy vacuums.’ Any time
you think about it throughout the day (after
training abs, lying in bed, tanning, etc.) pull
your stomach in as if you are drawing your
belly button toward your spine. Hold there
for 10 seconds and do this 10 times. Do this
consistently for at least two weeks and you’ll
be amazed at the difference in your pooch,
or lack thereof.
Take precautions if you’ve still got stitch-
es; you don't want to put a lot of pressure
on the abdominal areas with full sit-ups. I
prefer using a Bosu ball, which can be pur-
chased at any sporting goods store. Start
with light crunches, but allow yourself to
sit back far enough on the ball to engage
your lower back muscles. Do 2 sets of 20
reps. Work in planks; move on to your
elbows and toes and hold your body in a
tight and straight line forcing your core to
tighten. Do 2 sets and hold for one minute
each.
Photo by Per Bernal
You’ll also need to clean up your diet by

decreasing calories and increase fruits and
vegetables, limit processed foods, sugars,
and fatty foods as well.

Q&A
I'D LIKE TO KNOW WHAT JACKIE THINKS OF STIMU- Café Latte 220 calories
LANTS OR FAT-BURNERS. Starbucks Café Mocha (no whip) 290 calories
Fat-burners work, temporarily. They usually contain Starbucks Café Mocha (whip) 360 calories
herbal stimulants that suppress your appetite. The problem Starbucks Cappuccino 140 calorie
is that if you skip meals on them, you can permanently Starbucks Peppermint White 560 calories
damage your metabolism by slowing it down. When the Chocolate Mocha (whip)
body is in starvation mode, it breaks down food and stores Starbucks Café Vanilla Frappucino 430 calories
it more readily as fat. However, if you take a fat-burner in Blended Coffee (whip)
addition to eating small healthy meals containing fruits,
veggies and lean proteins with oats or dark, nutty whole
grains, you’re more likely to have success. BOULDER SHOULDERS AND
I support spirulina, which is a highly nutritious blue- WASHBOARD ABS
green algae that contains vitamins, minerals and protein, In order to get beautifully-toned arms, you have to work
suitable for boosting energy. Since the liver creates choles- the biceps, triceps and shoulders, using four exercises for
terol, green tea can work synergistically with dandelion. each muscle group. You can circuit train for the arms just
Aside from being a rich source of vitamins and minerals, like you do for the rest of your body, by supersetting your
dandelion also contains a large dose of choline, an impor- exercises. Always combine two separate exercises with no
tant nutrient that helps to regulate liver function. I support rest when working the arms. For example, perform 1 set of
a good liver cleanse pill which will help your liver to more barbell curls, then 1 set of alternating curls with no rest in
effectively burn fat. And of course I promote BCAAs and between. Rest only after completing the two exercises in
glutamine. These amino acids are shown to supply energy each superset. Rest time should be 1 minute. Perform 12-
as well as maintain muscle growth, which in turn will burn 15 repetitions for 3 sets. I like to keep my repetitions high
fat. All of these ingredients are easily added to my pre- on arms to avoid injury. If you go too heavy, arms and
workout shake every day. shoulders tend to incur injury faster than primary muscle
groups. This training-to-failure approach will give you the
HI JACKIE! I'M A BIG FAN! YOU ARE AMAZING! muscle tone you desire.
A FEW QUESTIONS FOR YOU:
1. WHAT DO YOU THINK ABOUT INTERVAL CARDIO HERE’S THE ROUTINE:
TRAINING? AND HOW LONG SHOULD YOU DO THIS 1. STANDING BARBELL FRONT PRESS SUPERSET WITH STANDING
CARDIO AND HOW MANY DAYS A WEEK? DUMBBELL LATERAL SIDE RAISE… 3 SETS X 12-15 REPS EACH.
High-intensity interval training is highly effective for 2. SUPPORTED HANGING LEG RAISES SUPERSET WITH DECLINE
weight loss. I suggest you perform 20 minutes a day, five BENCH CRUNCH… 2 SETS X 30 REPS EACH
days a week, for quick results. Move your ramp to incline 3. ROPE CABLE FRONT RAISE SUPERSET WITH STANDING
15 and walk fast uphill to tone legs for two minutes. Flatten BENT-OVER REAR DELT FLYES… 3 SETS X 12-15 REPS EACH.
ramp and run hard and fast for two minutes, then walk it 4. REVERSE CRUNCH SUPERSET WITH ROPE CABLE CRUNCH…
out, bringing your heart rate down for one minute. Repeat 2 SETS X 30 REPS EACH.
that cycle three more times to a total of 20 minutes. 5. SEATED MILITARY ALTERNATING DUMBBELL PRESS SUPERSET
2. WHAT IS YOUR OPINION ON COFFEE DRINKS? WITH BARBELL SHRUGS… 3 SETS X 12-15 REPS EACH.
I PROBABLY KNOW YOUR ANSWER, BUT I THOUGHT

Log on to Fitnessrxmag.com to find detailed descriptions
I'D ASK ANYWAY! EVERY DAY I GET A SOY LATTE WITH of Jackie’s Boulder Shoulders and Washboard Abs work-
SUGAR-FREE VANILLA. out! If you have any questions for Jackie, please write to
Coffee drinks are a major diet saboteur. Coffee is a her care of the editor at editor@fitnessrxmag.com, or sim-
necessity for most people and should not be viewed as a ply log on to the FitnessRx forums at
dessert. I don’t know about you, but I’d rather save up my www.fitnessrxmag.com/forums.
dessert calories for a cake or pie, not my everyday coffee. About Jackie: Jackie Warner is proof that women can
Learn to enjoy the clean taste of regular coffee. If you have it all. Best known as the star of Bravo’s hit reality
must, ask for sugar-free sweetener like hazelnut or vanilla. series “Work Out,” Jackie is a fitness pioneer, clothing
Add in a little milk and enjoy a low-calorie version of cof- designer, star of the bestselling DVD “One-on-One Training
fee. Here’s a list of favorite coffee drinks from that famous with Jackie,” and owns Sky Sport & Spa gym in Beverly
coffee place. Hills. The successful entrepreneur is currently working on
Brewed Coffee 5 calories her second DVD and her first book, to be released in
Café Americano 15 calories December 2009 and April 2010, respectively. ■

women’s health By Dan Gwartney, M.D.
OverTRAINING
and OverREACHING
eight train long enough and eventually it happens to
W everyone— burnout. You find you’re experiencing

session after session of disappointing workouts that
become the complete antithesis of what’s intended. Rather
bial rut, correcting the situation is even more important.
Observant readers may have noticed the quotes placed
around the term ‘overtrained.’ This is because there’s a more
than toning muscle and lifting spirits, your workouts add a correct term for what most people experience. The confu-
new ache and loss of gains— proving beyond a shadow of sion caused by improper terminology is one of the con-
doubt that you’re actually weaker. Day by day the numbers tributing factors in the lack of scientific answers to the ques-
drop, until you realize you’re the physical equivalent of a tion of how to avoid or get out of burnout.
stock market crash. Technically speaking, athletes (including noncompetitive
Many people find themselves trapped in the quicksand- fitness enthusiasts who train for health or personal goals)
like experience of being ‘overtrained,’ but either enter a must train beyond the level of their current capabilities in
frantic mindset of training even harder (worsening the con- order to improve. In the gym, it does little good to walk in
dition) or become depressed, losing self-esteem and interest every Monday and lift large amounts of weight for three sets
in training altogether. Often the overtrainer exists in a state of 10. To increase lean body mass, tone your body and
of heightened frenzy, until finally succumbing to the perpet- increase strength, a progressive, incremental increase in
ual stress through injury or illness. The overtrainer may training must occur— in other words, you have to program
eventually find her way back to the gym or exit the fitness your workouts so you become able to lift more weight for
lifestyle, seeking fulfillment at the end of the clicker and more reps. This is accomplished by a variety of methods,
prime time television. but the most successful programs force one to progress a lit-
tle more than she believes possible on a regular basis. This
might involve the use of forced reps, eccentric sets or more
Pushing Beyond One’s Limits? elaborate training methods, which force the body to
Nearly every fitness enthusiast has used the term ‘over- respond by increasing the abilities or strength of the trainee.
tained’ to describe herself at some point in time, but sports However, constantly pushing beyond one’s natural limits
science and physiologists know extremely little about the con- creates the risk of overdoing it. While injuries are a major
dition. In fact, a recent review has even raised the question as concern, overdoing it also taxes the body beyond its ability
to whether overtraining actually exists.1 The lack of credible to recover. Experiencing minor fatigue and short-term
data makes it maddeningly difficult for those facing the reductions in performance, after really pushing oneself is
inevitable plateau (or worse) to determine what causes a sud- normal, and with adequate rest, the body should super-
den reversal in their progress. As important as it is to deter compensate (rebuild beyond the abilities that existed before

women’s health
the greater demands). This cycle of overtaxing the body, fol- Overtraining shares the same signs and symptoms as
lowed by super-compensating after adequate rest, is the overreaching, so far as the research has been able to deter-
basis for most training programs. However, when the train- mine, but differs in that even with reduced training and
ing demands increase out-of-proportion to the allowed rest, increased rest, the performance decline persists for weeks to
the body may not be able to recover to evenly compensate months.5 Obviously, for a person who identifies closely with
(return to the original level of ability), let alone super-com- her level of fitness or competitiveness, this could precipitate
pensate. This may lead to the familiar state, commonly a very negative emotional response. Mood disturbances
called ‘overtrained.’ may be seen in overtrained individuals with injuries, and ill-
In fact, being truly overtrained appears to be relatively ness being reported in many cases.4 Overtrained individuals
common, as it’s defined by sports scientists.2 Yet, the signs often exacerbate (worsen) the condition by working harder
and symptoms of being overtrained are encountered more when they see their performance decline, increasing their
frequently than would be expected. This is because the training demands in the hopes that the body might respond
basic conditions that lead to overtraining are the same used positively. Unfortunately, it’s like beating a dead horse.6 On
to promote super-compensation— the difference being the the other end of the extreme, some individuals may become
results. Remember, to super-compensate, one basically so demoralized by their performance that they lose interest
overworks a muscle and then allows it to recover in the in training altogether and abandon all fitness pursuits.
hopes that the training, in combination with proper diet and It’s interesting to note in the science literature that there’s
rest, will cause the body to super-compensate. no accepted diagnostic marker for overreaching or over-
Super-compensation is considered a positive adaptation training.1 This means one can’t check blood markers, hor-
to training. However, two things can happen with this sim- mone levels or urine samples to monitor if one’s training is
ple equation that could cause the athlete to have a neg-
ative adaptation to the training (‘overtrain’): the level of
training demands may be too excessive and/or the rest WHEN THE TRAINING DEMANDS INCREASE OUT-OF-PROPORTION
may be inadequate. When this happens, one may expe-
rience signs and symptoms of overtraining, including: TO THE ALLOWED REST, THE BODY MAY NOT BE ABLE TO RECOVER
fatigue, performance decline and mood disturbances.3 OR EVEN COMPENSATE (RETURN TO THE ORIGINAL LEVEL OF ABIL-
ITY), LET ALONE SUPER-COMPENSATE. THIS MAY LEAD TO THE
Fatigue Versus Overtraining FAMILIAR STATE, COMMONLY CALLED ‘OVERTRAINED.’
In order to understand when one is merely fatigued
from working hard versus risking lasting performance
(decreased strength or lost muscle mass), it’s important to appropriate or at risk. There have been many markers sug-
understand the continuum used by sports scientists. gested by a number of papers, but unfortunately, most of the
Appropriate training typically requires less than two weeks same markers are present in appropriately-trained athletes
for recovery and often leads to performance increases (super- as well. The three tests that seemed to be of significant
compensation). Though fatigue and weakness may be experi- value are: urinary catecholamines (metabolites of adrena-
enced in the short term, typically there aren’t any negative lin), serum glutamine and mood, as measured by the profile
mood disturbances.4 So, while hardworking athletes will of mood states (POMS) questionnaire.7-9 One difficulty with
occasionally overdo it and require a break from high- these measures is that it works best if a baseline value is
demand training, the recovery is fairly quick and there’s no obtained to look for the trend, rather than absolute gluta-
associated moodiness. mine or catecholamine levels.1
When athletes are seriously pushed past their limits Though it remains difficult to determine exactly who’s
and/or not allowed sufficient time to recover, the decline in overtrained and when it occurs, there are signs that pre-
performance becomes more serious and the amount of rest dictably lead up to the condition. Noted researcher H. Selye
needed to return to ‘normal’ is longer— between two to states that “Stress shows itself as a specific syndrome, yet is
four weeks. Mood disturbances aren’t uncommon and some non-specifically induced…”10 Many experts believe,
may experience injuries or be more susceptible to infections “[Overtraining] is felt to be the result of an accumulation of
(such as colds). This state is called overreaching and repre- stressors that exceed an athlete’s finite resistance capacity.”1
sents what most people commonly think of when they refer Interestingly, these stressors aren’t only physical, but may be
to being overtrained.5 If the athlete is allowed to reduce his social, emotional or mental as well. In addition to high-
training demands and receives adequate rest, this often demand training and inadequate rest, the list of potential
passes without much consequence. However, it’s vital to stressors includes: frequent competition, monotonous train-
spot these signs immediately and intervene, to prevent the ing, psychosocial stressors, illness/infection and heavy travel
decline from progressing to the more chronic stage of over- schedules.11 Common sense would dictate that inadequate
training. nutrition and recreational drug use should also be listed. ➛

women’s health
How Much is Too Much? Dietary Guidelines
Knowing now what overreaching and overtraining are, Aside from monitoring training and rest, it may be of
how does that aid in avoiding or recovering from the value to consider some basic dietary guidelines as well,
conditions? The most basic step is to track performance. especially if recovery seems delayed or there’s an unex-
Without knowing from day-to-day or week-to-week what plained decrease in performance.
is ‘normal,’ it’s impossible to note when performance Glycogen is the storage form of carbohydrates. Glycogen
begins to suffer. So, those who truly want long-term suc- is stored in muscles and the liver, providing much of the
cess must begin by planning and documenting perform- energy that’s used during weight training. The popularity of
ance. Are improvements being seen? When do they stop? low-carb diets, zero-calorie sweeteners and hypocaloric
How much is too much when it comes to training? dieting for fat loss all contribute to the possibility that fitness
Knowing the performance standards, one can then enthusiasts aren’t replenishing glycogen stores between
monitor the simple equation of training and rest. Training workout sessions— and may be at a perpetual disadvantage
demands can become greater by increasing training vol- at the beginning of each training session. Consuming a
ume or intensity. Training volume, in the simplest terms, high-glycemic post-workout shake, with whey protein and
is the number of sets performed during a weight-training dextrose, will ensure that glycogen stores are replenished
session. Obviously, a 20-set training session is much during this crucial time period.14,15
more demanding than six to 12 sets. Demands are also In addition to glycogen stores, the amino acid pool (nutri-
related to the amount of effort put into each set. Sets of ents that form protein) of muscle is also depleted with
10 at 60 percent of 1 RM (one-rep max) are fairly easy, intense exercise. Many studies have proven the value of
but a set of 10 at 75 percent of 1 RM certainly taxes the consuming a high-protein shake immediately post-workout
system more. Both methods are used, in addition to for maintaining muscle tone during high-volume training.16
changing exercise routines, to induce muscle response Additionally, consuming a small portion of branched-chain
(increases in size and strength). amino acids, particularly leucine, shortly before training,
The other side of the equation is rest. Most people appears to offer even greater benefit.17
train each body part one or two times a week, allowing Glutamine is a very important amino acid for muscle cell
the muscle groups to recover between sessions. Those metabolism and the immune system and serves as a gluco-
who have trained the same muscle group daily rapidly neogenic substrate for the liver (or it can be turned into
discover that the response is quite negative, with tendon sugar during periods with low blood sugar). As was noted
strain, muscle soreness and resulting weakness. Even earlier, its levels in the blood are noted to drop consistently
whole-body rest is necessary, as seven days a week of in overtrained individuals.18 Supplementing with glutamine
intense training, even when divided between body parts, during periods of intense training may protect against this
is too much. This is why many laborers who are happening.
employed in physically demanding jobs can’t train well. Another amino acid that has been suggested to protect
It’s also why strength coaches frown upon, or even for- against the oxidative damage created by exercise is L-cys-
bid, strength training during the competitive season for teine, a sulfur-containing amino acid involved in the antiox-
athletes. idant process, which protects cells from free radical dam-
Most strength coaches employ a periodization age. Supplementing with L-cysteine has been shown to
approach to training, pushing an athlete hard for one to decrease certain forms of cell damage during forced exer-
three weeks, followed by a week of relative rest (training cise.19 The addition of reasonable levels of other antioxi-
at a lower volume and intensity). Over time, the athlete dants would likely be of additional value, including vita-
responds with progressive increases in strength. This mins C and E, as well as lipoic acid.
exemplifies the value of tracking performance and adapt-
ing to the response. Considering that the stressors that
may lead to overtraining include many issues that aren’t Allowing the Body to Recover
directly related to training, it’s important to watch care- Overtraining exists in every gym and nearly everyone will
fully when life conditions change (upcoming wedding, experience it at some point in his training career. Knowing
relationship difficulties, financial trouble, etc.). Even it’s related to the balance between training and recovery
though it sounds like voodoo, incorporating some form supports the concept of varying training volume and intensi-
of stress management into your daily schedule may actu- ty on a regular basis. Monitoring your workouts is vital, as
ally offer training benefits. Whether it’s relaxing music, recognizing the decline in performance is the first level of
meditation or even just a peaceful stroll around a lake, defense against overtraining. If fatigue and a performance
finding a way to de-stress is important. Further, a regular decline persist for more than two weeks, despite increasing
sleep schedule is also necessary, as disrupted sleep pat- rest, then overreaching has set in. Rather than pushing hard-
terns lead to all sorts of metabolic misfortunes.13 er, it’s important to allow the body to recover. Adding a
100 FITNESSRx DECEMBER 2009 www.fitnessRxmag.com

high-glycemic, whey protein and carb shake will help replenish muscle glyco-
gen and amino acid pools. Antioxidants, glutamine and possibly a few other
supplements may aid in recovery, but the most important ingredients to the
recovery recipe are time and attention. Hopefully, the experience will provide
guidelines for the future as to how much is too much. This topic can’t be over-
stressed, as the competitive and demanding nature of most fitness-oriented
women often places them at risk for overtraining. ■
References:
1. Halson SL, Jeukendrup AE. Does overtraining exist?: An analysis of overreaching and
overtraining research. Sports Med, 2006;34:967-81.
2. Komedakis Y, Sharp NC. Seasonal variations of injury and overtraining in elite ath-
letes. Clin J Sport Med, 1998;8:18-21.
3. Urhausen A, Kindermann W. Diagnosis of overtraining: what tools do we have?
Sports Med, 200232:95-102.
4. Halson SL, Bridge MW, et al. Time course of performance changes and fatigue mark-
ers during intensified training in trained cyclists. J Appl Physiol, 2002;93: 947-56.
5. Kreider R, Fry AC, et al. Overtraining in sport: terms, definitions, and prevalence. In:
Kreider R, Fry AC, O’Toole M, editors. Overtraining in sport. Champaign (IL); Human
Kinetics, 1998:vii-ix.
6. O’Toole ML. Overreaching and overtraining in endurance athletes. In: Kreider R,
Fry A, O’Toole M, editors. Overtraining in sport. Champaign (IL); Human Kinetics,
1998:3-17.
7. Lehmann M, Foster C, et al. Autonomic imbalance hypothesis and overtraining syn-
drome. Med Sci Sports Exerc, 1998;30:1140-5.
8. Rowbottom DG, Keast D, et al. The haemotological, biochemical and immunologi-
cal profile of athletes suffering from the overtraining syndrome. Eur J Appl Physiol,
1995;70:502-9.
9. O’Connor PJ, Morgan WP, et al. Mood state and salivary cortisol levels following
overtraining in female swimmers. Psychoneuroendocrinology, 1989;14:303-10.
10. Selye H. The stress of life. New York; McGraw-Hill, 1976.
11. Rowbottom DG, Keast D, et al. Monitoring and prevention of overreaching and
overtraining in endurance athletes. In: Kreider R, Fry A, O’Toole M, editors. Overtraining
in sport. Champaign (IL); Human Kinetics, 1998:47-66.
12. Busso T, Benoit H, et al. Effects of training frequency on the dynamics of perform-
ance response to a single training bout. J Appl Physiol, 2002;92:572-80.
13. Thase ME. Correlates and consequences of chronic insomnia. Gen Hosp Psychiatry
2005;27:100-112.
14. Costill DL, Flynn MG, et al. Effects of repeated days of intensified training on mus-
cle glycogen and swimming performance. Med Sci Sports Exerc, 1988;20:249-54.
15. Koopman R, Wagenmakers AJ, et al. Combined ingestion of protein and free
leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male
subjects. Am J Physiol Endocrinol Metab, 2005;288:E645-53.
16. Kraemer WJ, Ratamess NA, et al. The effects of amino acid supplementation on
hormonal responses to resistance training overreaching. Metabolism Clinical
Experimental, 2006;55282-91.
17. Tipton KD, Rasmussen BB, et al. Timing of amino acid-carbohydrate ingestion alters
anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol
Metab, 2001;281:E197-206.
18. Mackinnon LT, Hooper SL. Plasma glutamine and upper respiratory tract infection
during intensified training in swimmers. Med Sci Sports Exerc, 1996;28:285-90.
19. Tsakiris S, Parthimos T, et al. The beneficial effect of l-cysteine supplementation on
DNA oxidation induced by forced training. Pharmacol Res, 2006;53:386-90.

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Wonder Women By Louise Powell
Nikki Stone:
Flying
Turtle!
S
he was America’s first-ever Olympic Champion in the rehabilitate my back, I saw no improvements and slipped
sport of inverted aerial skiing— an event which involves into a deep depression. When I thought I had hit rock bot-
skiing off a 12-foot wall of snow that launches aerialists tom, I came across a picture of boxing legend Joe Frazier.
five stories into the air— at the 1998 Olympic Winter Games Joe had won an Olympic Gold Medal in 1964– with a bro-
in Nagano, Japan. This incredible feat was not only spectacu- ken fist. I realized that this man needed his fist for boxing, as
lar in and of itself; what made it so remarkable was that just much as I need my back for jumping– and if he could come
two years previous to this triumph, Nikki Stone was told by back from a devastating injury, then so could I!”
10 different doctors that she would never ski again.
Bouncing Back
This amazing woman is a magna cum laude undergradu-
ate of Union College in New York and a summa cum laude
master’s graduate of the University of Utah in the field of Fortunately, there was a doctor in Boston who believed
Sports Psychology, and now travels around the world work- Nikki could recover from her spinal injury— but it was
ing as an inspirational speaker, ski host, and sports psycholo- going to be risky. It would require intense weight training—
gy consultant, sharing her secrets to success by encouraging and it would be extremely painful.
and motivating her clients to “Spread their wings.” “He explained to me that I would have to develop the
Meet Nikki Stone, author of When Turtles Fly: Secrets of muscles that supported my spine, in order to compensate for
Successful People Who Know How to Stick Their Necks Out. its degenerated condition.” A quote by General George S.
Her story proves that there are no limits to what can be Patton inspired Nikki to rise above having to push through
achieved. agonizing pain: “Success is how high you bounce when you
hit rock bottom.”
The Turtle Effect

“I knew I needed some external focus to remind me to
keep my tough outer shell. I took a Super Ball with me to
She dreamed of being an Olympian since she was five, the gym every day as I was working on my comeback. When
when she saw Nadia Comaneci score a perfect 10 in gym- I thought I reached as much pain as I could take, and want-
nastics– but it would be another 18 years before this would ed to give up, I would bounce my Super Ball and remind
become a reality. Superachiever Nikki Stone would have to myself to stay strong. If you don’t stay strong when adversity
face some challenges– but she would meet them head-on, hits, you certainly aren’t going to bounce back very well.”
not letting anything stop her from achieving her goal. Nikki’s
Making History
mother had always told her that in order to be successful,
“You need a hard shell, a soft inside– and you have to be
willing to stick your neck out.” That motivating concept The day that she had worked so hard to reach finally
came to be known as ‘The Turtle Effect,’ and has been Nikki arrived. Nikki recalls the walk into opening ceremonies.
Stone’s guiding credo throughout her career. And this philos- “All the countries gathered in the cafeteria. The officials
ophy was put to the test, after Nikki’s 1995 World had the arduous job of lining up 2,000 rambunctious ath-
Championship win. letes to prepare for their march to the arena and into open-
“Due to the many years of launching myself 50 feet in the ing ceremonies. The countries marched into the arena in
air, I had put such stress on two disks in my spinal cord, that alphabetical order, leaving the United States as one of the
they had become badly misshapen, were leaking fluids, and last countries to parade around the loop.
in serious risk of bursting. “Finally, it was our turn to enter the stadium. Even though
“After trying every exercise and procedure possible to we were on foreign soil, the stands erupted as the U.S. team

Wonder Women
walked into the arena. I recollect searching out all the cam- fears I’d had just moments before– and I skied away beam-
eras so I could wave to my family and friends back home. ing.”
All the smiles, waves, and cheers got me three-quarters of How would Nikki Stone advise women to reach for their
the way around the parade loop. goals?
“I looked up and saw all the athletes who had marched in “The Turtle Effect: To have a soft inside, one needs to have
before us seated directly in front of me. My cheering faded a passion for their pursuits. To build a hard shell, one must
and I burst into tears. Not tears of sorrow, but tears of joy– focus on the task at hand, completely commit to their goals,
for I recognized that I was there with the top athletes in the and develop the ability to overcome any adversity that is
WORLD. And I was one of them.” thrown their way. And sticking your neck out means you
Then came the pressure of rising to the challenge before have to have confidence, take substantial risks, and be a
her. team player in order to succeed. I advise women to seek out
“I remember my Aerial Skiing Olympic finals in 1998 their own ‘Turtle Effect’ and never give up on their dreams–
vividly. I arrived at the hill to encouraging screams of ‘We’re no matter who says it isn’t possible!”
counting on you, Nikki’ and ‘If you can’t bring home the What is Nikki’s next goal?
gold, then no one can.’ This was inspiring– but I knew that if “I will be donating 25 percent of my book’s net proceeds
I didn’t perform well, I’d be letting down all the fans, and to the American Cancer Society. Both of my parents are
the entire United States. Everywhere I turned, there was a cancer survivors because of the work organizations like ACS
camera less than 12 inches from my face. do; I want to find more ways to give back to a cause that
“As I took my place for my first competitive jump, I has given me my family back.”
looked down the hill to see a camera pivot in front of the
jumps on a giant swinging boom. Luckily for me, the psy- Workout Schedule: Post-competitive Career
chology classes, the sports psychologist, the experience, the • Running: 3-4 times per week (approximately 90 min-
hard work, the determination, and possibly the alignment of utes each day)
the stars all seemed to work in my favor for those three sec- • Mountain Biking (in summer): 2 times per week
onds. I did get to bring home that shiny gold medal for the (2-3 hours each day)
U.S. that means much more than the lifetime of work put • Downhill, cross-country skiing, or snowshoeing
into it!” (in winter): 2 times per week (1-4 hours each day)
• Spinal Exercises: 4 times per week: Alternating the fol-
Flying Lessons
lowing:
Crunches— 5 minutes
So how would Nikki define personal power for a woman Deadlifts
today? What is possible for a woman to achieve? Back Extensions
“I think the real question is ‘What can’t we as women Rotary Torso
achieve?’ Anything is possible as long as we don’t give up. • Chasing after a one-year-old: 7 days per week, 8 hours
Growing up, I often heard pearls of wisdom from my great- a day!
grandmother. One saying of hers was that women can do
anything men can do, but often have to work a bit harder to
get there. I took her words to heart.
“I sometimes wonder how Great-grandma Mary would
MY TOP FIVE TIPS TO
view how I’m handling her advice. Just thinking of her com- OVERCOMING ADVERSITY
pels me to never give up, regardless of how challenging the 1. Remember that “Success is how high you bounce
task.” when you hit rock bottom.” —General George S. Patton.
How did Nikki prepare her mind for her jumps– and how Bounce a Super Ball to remind yourself to have a hard outer
did it feel when she won? shell when challenges present themselves.
“To this day, I still get a queasy feeling at the very thought 2. Focus on others who have overcome similar adversities.
of doing 50-foot-high triple back flips. When I was training If they can conquer these hurdles, then why can’t you?
for the Olympics, I would literarily be sick to my stomach 3. Stop the negative cycle or downward spiral that adver-
each time I reached the hill to perform my triples. I think sities can provoke. The power to turn things around starts
most people have that little internal voice that tells them with you.
getting sick is a significant sign to turn around and call it a 4. Redirect your failures so they work for you. Remember
day. I heard that voice. But another voice reminded me of that a flight overseas is off-course the majority of the
the importance of that gold medal. Luckily, that second time. Be the pilot who keeps making corrections to get the
voice was and always is just a little louder. job done.
“After I landed my jump at the ’98 Olympics, I had an 5. Try rewarding yourself or others for overcoming set-
exhilarating rush that seemed to eclipse the memory of the backs, rather than just applauding the successes. ■

YogaFit By Beth Shaw, founder and president of YogaFit
YOGA DURING– AND AFTER–

WEIGHT TRAINING
ou can practice the ancient arts nearly anywhere, any- adding one day per week of targeted active stretching (or a
Y time, to build your muscular strength and joint connec-

tions. Here are several huge reasons why yoga is the
perfect exercise complement for regular resistance training!
bonafide 60- to 90-minute yoga class) trains all your muscles
through various ranges of motion and in circular and func-
tional movement patterns. Yoga utilizes strong stretching
There are two very specific schools of thought for incorpo- motions that teach all of your muscles to work together
rating a yoga practice (or at least a series of simple, do-any- through a wider variety of angles and ranges of motion. (In
where yoga postures) into your regular weightlifting routine. yoga, we use rotational movements frequently, and we often
First, you can perform several yoga-type stretches in between lengthen our joint connections through a much wider range
weightlifting sets at the gym or at home to increase flexibility of motions than we do when we lift weights. We accentuate
and flush out lactic acid from hard-working muscles. Second the eccentric or downward contractions often in yoga.) So
school of thought: Adding an actual yoga class or DVD onto you end up building greater functional strength for real-life
your weekly exercise schedule will help prevent injuries and activities and also for sports— plus, you actually train your
add balance to your major muscle groups. Let’s explore both muscles to work collectively, which can improve your per-
philosophies below. formance in any everyday activity.
Plus, nothing is quite as accessible and portable as a yoga
practice for taking it on the road or dropping for a set of de-
Perform Yoga In Between Weight Sets stressing poses in a hotel room. Even when your hotel doesn’t
Most traditional weightlifting exercises require 6 to 12 reps have a gym handy, you can do yoga anywhere and add more
per set. This means your muscles may contract for approxi- powerful, body-sculpting postures to build resistance, rather
mately 30 to 60 seconds. With a yoga stretch, you may hold than softer postures that help you stretch. Still, most yoga
a pose for as long a minute (or longer) in between sets, poses require nothing more than using your own bodyweight
which adds up to more rest and repair time for your muscles. as resistance, which will at least maintain muscle strength
(If you only take 30 seconds off in between sets, for example, and size– until you get back into the weight room.
hold one pose for that length of time and no more.) This stat- Another benefit of using yoga in lieu or in addition to a
ic rest in between weighted sets teaches your muscles to con- weightlifting session: A solid yoga program works all of your
tract for longer periods, which improves your overall muscu- muscles– front and back– while it stretches them at the same
lar endurance. That means they’ll be less likely to quit on time. This helps improve your body’s overall
Photo bypostural align-
Peter Kagan
you– both in and out of the gym. Doing a held yoga-style ment, allowing it to function more efficiently with less risk of
contraction in between resistance exercises can actually help injury, especially to areas that you might overuse in the gym.
your muscles prepare for the next set as well. Common areas that weightlifters may overuse in the gym
Lifting weights releases lactic acid, a waste product that that benefit greatly from yoga stretching include: lower back
sits in your muscles and causes that burning sensation you muscles, rotator cuffs and even muscles around your neck
feel hours, or even days, later. Flushing out any excess lactic and upper back. Yoga can help balance and massage these
acid reduces your chances of experiencing any next-day areas regularly– and also quiet your mind and cultivate calm-
muscle soreness and stiffness that could make your next ness as you work out. (What’s better than that?!) Another
weight workout much more challenging. Even when a certain solid reason why the biggest, strongest bodies in the gym
yoga pose stretches your muscle fibers, it also strengthens need to do some yoga.
your joint connections simultaneously, so yoga postures help Many bodybuilders’ muscles lack flexibility and are prone
increase blood flow and oxygen into and through your mus- to overtraining and injury, due to this lack of flexibility. There’s
cles, washing out excess lactic acid and improving your over- just too much mass to practice advanced postures for many
all circulation. [See suggested poses to do in between sets big lifters. You can adapt these yoga-style stretches in between
below, or perform them back-to-back as an after-weightlifting sets, after weightlifting sessions and just to do before you go
stretch circuit.] to bed at night to clear your mind and flush out those lactic
acid-prone muscle groups. There’s no reason not to try it!
You can either choose a specific posture here to do in
Add An Actual Yoga Class between weightlifting sets, or you can string them together to
Into Your Regimen create an entire 10-minute series devoted to after your resist-
No matter what your weight-training schedule is now– ance training. Hold each pose anywhere from 20 seconds to

Standing
Balance
Pigeon
two minutes, depending on your time constraints, your work-
out schedule and your level of fitness and flexibility. One
thing to keep in mind: If you’re lifting on a heavy upper body
day, try adding yoga stretches for the same muscle groups in
between sets that day. Also, if you have a specific area of
muscle tension that’s preventing you from lifting as heavy as
you’d like (maybe a super-tight lower back is preventing you
from slamming your hamstrings to the max), then you should
also try stretching out the kinks of that specific area in
between sets. Make sure your body is warm before you start
stretching—that’s why yoga is good during and after a
weightlifting workout– and not before!
Upward
UPWARD DOG. (eases neck and upper back muscles, tones Dog
the arms and stretches abdominals) Lie belly-down on the
mat or floor with straight legs in back of you (in shoes or not).
Place hands under chest and begin pressing torso up and
away from the floor slowly. Engage the muscles of your
glutes, and straighten arms as comfortably as you can. Keep
shoulders drawn back and down and gently tilt chin upward
as you breathe. (You can also look over to the right and to the
left to get the kinks out of your neck.)
STANDING BALANCE PIGEON. (stretches hips, glutes and

lower back) Stand with feet hip-width apart and palms togeth-
er at your chest. Slowly cross right ankle over left knee (in
back of knee if you can) and find your balance. Sink as low
into a squat as you can and hold, stretching that side before
you switch.
DANCER POSE. (soothes hip flexors, lower back and shoulders)

Stand tall and bend right knee so right foot nears the glutes.
Find your balance and reach left arm overhead. Reach back to Sranding
grasp right foot or sneaker with right hand, and slowly begin to Forward Dancer
hinge forward at the waist until torso is parallel to mat or floor Fold Pose
and breathe deeply through the nose. Switch sides.
STANDING FORWARD FOLD. (stretches neck, shoulders,

hamstrings and lower back) Bring feet hip-width apart and
keep knees slightly bent. Slowly roll torso toward the floor
until head hangs down and then grab opposite biceps with
hands and hang heavily toward the floor. You can shake your
head a few times to loosen up the neck and upper back and
feel heavy like a rag doll.
BUTTERFLY. (eases thighs, hips, glutes, and lower back) Sit

with soles of the feet touching (walk them away from the
groin if you’re super-tight). Use outer thighs to draw knees
closer to the floor and lengthen the spine. Slowly, inch by
inch, fold chest closer to the knees while you breathe deeply
in and out through the nose.
STANDING BACKBEND. (stretches entire back, neck area,

hip flexors) Stand with feet hip-width apart and firm your
glutes. Place hands or knuckles on the bony points along the
spine, and contract your belly muscles. Push your hips for- Butterfly
ward, lift chin to the sky and open your chest, arching your
back to breathe deeply. ■

Pilates Body By Kerrie Lee Brown, VP, Communications STOTT PILATES®
PILATES:
THE SECRET
TO PLAYING
HARD!
N
o matter what your fitness goals or ability— Pilates is development of strong core muscles— used by all fitness lev-
changing the way women get that competitive edge in els and abilities. It also focuses on proper breathing, balance
life. Participation in Pilates has grown exponentially and sport-specific range of motion.
around the world over the past decade. From mainstream fit- What most people don’t realize, however, is that the most
ness enthusiasts and the active aging, to new moms and elite basic Pilates exercises can be easily incorporated into their
athletes— today, Pilates is top of mind when it comes to regular workout regimens. For instance, on a light weight
injury prevention, injury rehabilitation and unique muscle- day, a recovery workout day, or prior to skill acquisition
strengthening measures for everyday activities. days, Pilates workouts are a great way to work on neuromus-
Whether you want to strengthen your body to keep up cular coordination and proper muscle-firing patterns.
with the kids, enhance your already toned physique, relieve Another option is to add some Pilates exercises into the
stress from work, or improve performance for your sport, this warm-up activity.
form of exercise is a great addition to any regular workout. The warm-up prepares the mind and body to act succinct-
“Pilates assists in rehabilitation after injury and creates bal- ly to create movement; as well as the heart muscles, skeletal
ance throughout the entire body,” says Moira Merrithew, co- muscles and joint structures to respond to greater stimulus. It
founder of STOTT PILATES®. “As a result, you can withstand lowers blood pressure, and improves blood flow, which will
rigorous training regimens and ultimately improve your increase cardiac output. More specifically, the warm-up is
strength and endurance and ultimately prevent or recover both psychological, as well as physiological. The higher the
from injury. Pilates helps increase joint stability and strength- level of athletics or fitness, the more the warm-up should be
ens the deep core muscles, which in turn prevents injuries appropriately adapted to activate the energy systems that are
and leads to improved performance in anything you do,” required for that sport.
adds Moira. Pilates helps the neuromuscular system prepare the motor
Even top-dollar athletes and celebrities are turning to units to fire with speed, force and in the proper sequence for
Pilates to stay on top of their game. Unlike other hardcore biomechanical efficient movement. Previous warm-up rou-
strength-training regimens that focus more specifically on tines included stretching, but the risks and benefits of stretch-
muscle mass, Pilates focuses on re-balancing your muscles ing are mixed and often not collaborative in the research.
around the joints, and improving your alignment and flexibil- “Most physical activities demand a delicate balance of
ity. In fact, experts have identified seven physical perform- mental and physical skill,” explains President and CEO of
ance factors of great significance to athletes’ overall condi- STOTT PILATES®, Lindsay G. Merrithew. “Pilates enables you
tioning practices and rehabilitation of sports-related injuries to focus on both through mind-body awareness by gaining
including: posture, balance, mobility/flexibility, stability, insight into the inseparable connection between the physical
coordination, functional strength and endurance— all of and psychological components of physical performance.
which are addressed with this form of exercise. Athletes and very active people can take their physical per-
In a nutshell, Pilates is a form of conditioning used in the formance to a higher level by training their minds in addition

Pilates Body
to their bodies.” According to Matt Nichol, former Head Strength and
Pilates is a key component to strength conditioning Conditioning Coach for the Toronto Maple Leafs, Pilates
because it focuses on the deeper muscle groups, or ‘local’ teaches athletes to be mindful in their movements— inte-
stabilizers. This is important when controlling joint move- grating their pelvis, trunk and shoulder girdle in a safe,
ment and in sustaining the stability of the joints that can challenging and progressive system. “Pilates can be a very
often be damaged through repetitive and high demand effective supplement to an injury rehabilitation program as
training. it provides athletes with a challenging workout without
John Garey, owner of John Garey Pilates in Los Angeles impact or excessive weight bearing,” says Nichol.
and a STOTT PILATES® Master Instructor Trainer, says he’s
heard from many participants that when they take Pilates,
they start to think about their body and its function differ- WHY PILATES?
ently. In particular, they think about their center or their Pilates helps build strong, healthy muscles, improves
core more. “Pilates makes people get back in touch with blood flow, and engages the proper muscles at the right
their basic training principles and therefore expands on time. It works your body inside and out for optimal body
what they already know. The benefits are increased power, conditioning and is ideal for anyone wanting to expand
strength and mobility.” their exercise regimens to include strengthening moves that
also work the inner mechanism of the body.
BENEFITS FOR SPORT CONDITIONING

Over the past two decades, the original form of Pilates
has been refined to meet the demands of today’s fitness
Pilates is effective because it trains all three functional needs. When all muscular systems work in a timely and
muscle systems. Trainers can encourage their clients to sta- coordinated fashion, participants can achieve large gains in
bilize the joints effectively at low loads, and then progress strength, skill, coordination, and biomechanical efficiency.
to strengthening eccentrically, which will control decelera- Pilates focuses on improving stabilization of the lumbo-
tion movements by using the global stabilizers and finally pelvic region, and the theory is that improved core stability
progressing to the larger global mobilizers, with the inher- gained through Pilates training will carry over the sporting
ent joint stability already in place. or high-level of activity realm, reducing the risk of injury
“Pilates works on developing kinesthetic awareness of and improving performance. So no matter what your goals
the body. It also focuses on good postural alignment, or fitness ability, Pilates proves to be a smart way to
which helps athletes perform movements efficiently, thus enhance performance for any activity you so choose.
reducing the amount of unnecessary strain on the muscles Enjoy!
and joints,” Moira continues. “Specific strengthening exer-
cises will also help to balance the muscles around a joint
and balance pairs of muscles from one side of the body to Pilates Benefits:
the other.” • Assist integrating the proper muscle firing patterns
Most Pilates workouts begin in a supine (lying on the • Provide symmetry in motion or movement
back) position, and then progress to sitting or standing • Integrate joint stability in sport-specific movements
when stability increases and can then carry over into the • Eliminate improper biomechanics
sporting realm. This allows the athlete to train or retrain
muscles, then transfer movement patterns to outside the For more information on STOTT PILATES® exercises,
practice environment and into the sport-specific skill. education and equipment, visit www.stottpilates.com.
According to Laureen Dubeau, Assistant Program
Director for STOTT PILATES®, one concept in particular Kerrie Lee Brown has worked in the fitness industry for over a
that is being embraced by sports trainers is called LATD or decade as an editor, writer, consultant and motivational speaker.
Long-Term Athletic Development. “This type of training She is the Vice President of Communications for STOTT PILATES®
progresses from general to specific and from simple to and the former editor-in-chief of Oxygen: Women’s Fitness and
complex. The lighter resistance and multi-angular training American Health & Fitness magazines. Kerrie holds a Bachelor of
makes Pilates perfect for LATD as well as anatomical adap- Arts degree in Communication Studies and Political Science from
tation, focus on developing muscle memory and pattern- Wilfrid Laurier University, and a Bachelor of Applied Arts in
ing. This usually occurs in the preparatory or pre-competi- Journalism from Ryerson Polytechnic University. Kerrie enjoys
tion phase of training for an athlete.” sharing her fitness experiences to motivate others to reach their
Pilates is also effective in injury rehabilitation settings, as goals; and writing for various publications on the many benefits of
it provides athletes and fitness enthusiasts with a challeng- mind-body exercise.
ing workout without impact or excessive weight bearing.

Supplement Review By Shoshana Pritzker
BSN’S LEAN DESSERT PROTEIN

R
ecently there was a question posted on the whereas MCTs are medium in length. Because they are shorter in
FitnessRxmag.com forums from a girl who was new to length, this cuts the absorption time down considerably, making
nutrition and fitness. She’s just beginning to understand them act more like a carbohydrate. As a result, they are more
that protein is a key component in diet and weight loss, whether easily absorbed and digested, providing a faster energy source
through whole foods or supplements. Her question was in terms than your regular LCTs. EFAs, on the other hand, are fats that
of nutrient profile: which is better, protein bars or protein shakes? cannot be produced in the body, therefore you’ll have to find
For the most part, protein shakes are far superior in terms of them in supplements or the foods you eat. The two classes of
quality ingredients and macronutrient profile but then again, it all EFAs are Omega 3 and Omega 6 and can be found in foods like
depends on which product you pull from the shelf. And with an fish, shellfish, flaxseed, hemp oil, canola oil, leafy vegetables and
abundance of candy-bar-esque protein bars on the market, how walnuts (amongst others). In the body, EFAs promote cardiovas-
would a protein shake ever compare, when flavor is on the top cular health, support hormone production and keep hair, skin
of the requirement list? and nails healthy.
Hands down, the best protein source is the one you’ll actually BCAAs (Branch-Chain Amino Acids) and Glutamine: BCAAs
eat. No matter how nutritious a shake may be, it goes to no use and glutamine are key components in muscle protein synthesis,
if it’s too disgusting to swallow. A protein bar as your midday recovery, immune system function and sparing protein. You can
snack is better than nothing at all if that’s what you prefer flavor- never have too much BCAAs and glutamine. Ideally, including
wise. But what if there was such thing as a great-tasting protein the pair in your daily regimen in the morning and pre- and post-
shake that contained all of the right nutrients to replace a meal workout is adequate, and being that they’re provided for you in
or have post-workout, for that matter? That’s where BSN’s Lean your LDP shake, there’s no need to purchase any extra. Just be
Dessert Protein powder comes in. sure you’re using LDP between 1-3 times per day.
Protein bars are typically loaded with tons of saturated fats and For a company to name their product after a sinfully delicious
sugars. The reason they resemble a candy bar so much is indulgence, they must be able to back it up. And with LDP they
because they contain many of the same ingredients with the most definitely do! There are so many mouth-watering flavors,
addition of some form of protein. If that’s the case, you may as you’ll never go wrong. Grab the ‘variety pack’ and you’ll get to
well enjoy a Snickers with a side of beef jerky. BSN Lean Dessert try them all. Flavors include Banana Cream Pudding, Banana
Protein, or LDP as it’s been so kindly nicknamed, is actually a Nut Bread, Chocolate Coconut, Chocolate Fudge Pudding, Fresh
great-tasting meal replacement powder that tastes like dessert! I Cinnamon Roll and Whipped Vanilla Cream.
kid you not! What makes LDP even better is that its nutrient pro- To answer the initial question above, which is better— protein
file is right up there with a whole food meal. That’s because it bars or protein shakes? It’s obvious that most protein shakes are
contains power nutrients such as a multi-functional micellar pro- leaner than almost any protein bar, and with LDP you can have
tein matrix, BCAAs, MCTs, EFAs, and glutamine peptides, provid- your cake and eat it, too!
ing a unique and complementary profile of amino acids and
absorption rates, ensuring that your muscles never run out of LDP Protein Pancakes
protein building blocks. Ingredients:
The multi-functional micellar protein matrix consists of a 2 egg whites
blend of six different protein sources, including whey protein iso- 1 scoop LDP Fresh Cinnamon Roll Flavor
late and concentrate, egg albumen, milk protein concentrate, handful of fresh blueberries
calcium caseinate and micellar alpha and beta-caseins and
caseinates. Each kind of protein serves its own purpose, as they Directions:
all provide varying degrees of absorption rates. This means that if Beat egg whites in a bowl. Whisk in protein powder. Heat
one protein were to absorb immediately while another absorbs pan and coat with nonstick spray. Pour batter into hot pan.
hours later, you’re providing your body with sustained fuel Before flipping, add blueberries to pancakes. Cook on stovetop
throughout any given period of time that you’re not eating. In until golden brown. Top with sugar-free maple syrup and enjoy!
between meals and while you’re asleep, it’s important to provide Makes 2 pancakes; 29 grams protein, 13-15 grams carbohy-
amino acids (protein) in the form of food or supplements in order drates, 3.5 grams fat, 207 calories per serving. I
to prevent muscle protein breakdown.1,2,3 Including a few differ-
ent forms of protein in your blend creates the ideal supplement References:
1. Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR: Ingestion of casein
to have any time of the day. And with the additions of BCAAs, and whey proteins result in muscle anabolism after resistance exercise. Medicine &
MCTs , EFAs and glutamine, LDP is the perfect choice. Science in Sports & Exercise 2004, 36:2073-2081.
2. Anthony TG, McDaniel BJ, Knoll P, Bunpo P, Paul GL, McNurlan MA: Feeding meals
MCTs (Medium-Chain Triglycerides) and EFAs (Essential Fatty containing soy or whey protein after exercise stimulates protein synthesis and translation
Acids): You’ve heard it dozens of times: you need fat to burn fat. initiation in the skeletal muscle of male rats. Journal of Nutrition 2007, 137:357-362.
3. Candow DG, Burke NC, Smith-Palmer T, Burke DG, Candow DG, Burke NC, Burke
That’s where MCTs and EFAs enter the scene. MCTs are a special DG: Effect of whey and soy protein supplementation combined with resistance training in
class of fatty acids. Your average fats and oils are long-chain, young adults. Int J Sport Nutr Exerc Metab 2006, 16(3):233-244.

Club Scene By Louise Powell
The Daring Young Women Physique 57™

It’s aerobic, it helps you lose weight, build stamina and
on the Flying Trapeze work muscles to their full potential and it was originally
developed to rehabilitate the body, so just about anyone can
do it. Physique 57™ is a 57-minute series of exercises that
strengthens and stretches every muscle group in the body.
Using isometric movements, a ballet barre and your own
bodyweight for resistance, your muscles will become strong,
lean and limber.
This routine of stretching and elongating muscles causes
them to rapidly change shape. Students see the transforma-
tive effects of the method
such as smaller waist-
lines, shapely thighs, a
Longing to fly through the air with the greatest of ease? more rounded seat and
Then you really need to check out Jukari Fit to Fly. ‘Jukari’ is stronger, flatter abdomi-
derived from the Sicilian ‘to play’— and what could be more nals. Developed in
fun than working out on a FlySet, which is like a trapeze, but London by a ballerina
with thicker, safer ropes? The offspring of a partnership of and her orthopedist,
Reebok and Cirque de Soleil, this unorthodox class is held in Physique 57TM is a revolu-
The Equinox health club in Manhattan. tionary exercise routine
Across town at Crunch, you’ll find hammocks suspended that creates supple and
from the gym ceiling. They’re not for snoozing; they’re for lean bodies.
Antigravity Yoga Wings, taught by dancer Stacy Martorana. (physique57.com, accessed September, 2009)
Adapted from a performance company, this form helps club-
bers learn to stabilize their weight, as they hang upside-
down, feet twisted in the fabric, in order to execute an ‘inver- Hot Trends:
sion,’ by flipping into a bat-like pose. (The New York Times,
July 30, 2009)
Huge Growth Expected
We’re tightening our belts— and continuing to whittle our
waistlines. Despite a difficult economy, club owners and man-
Rock Me, Baby! agers still see the potential in hot trends and the new diversity
You’ve seen those weird-looking rocker-sole sneakers— the of classes, equipment and programs being offered.
ones with the thick, round bottoms. Walking in these shoes Those programs that fit into the ‘growth potential’ category
engages more muscles than using regular shoes; they’re delib- include indoor boot camp classes, combination/hybrid, and
erately unstable. It’s like using a wobble mind/body fusion classes. Equipment
board or balance board in the gym. predicted to grow includes interactive
They vary in cost, style and weight. Masai computer training programs, suspen-
Group Internationals makes one called the sion training apparatus, and balance
MBT, nicknamed ‘the anti-shoe,’ that has a equipment.
dramatically curved sole. Skechers Shape-ups A primary focus of the fitness industry
were designed to promote weight loss, tone these days is simply, community.
muscles and improve posture. They take Providing educational and social oppor-
some getting used to; manufacturers recom- tunities for a sense of community inspires
mend that you begin with short periods, clients to continue the healthy habits they
wearing them during normal activities. (The have worked so hard to develop. (IDEA
Wall Street Journal, September 15, 2009) Fitness Journal, July/August 2009) ■

Diet Rx
By Doug Kalman Ph.D., RD, FACN
Photos courtesy of Staci Wilson CSCS, CISSN, USAW | Assistant Coach
T
ypically this column deals with issues surrounding nutri- Being a former athlete helps, considering that competitive sports
tional support and/or pharmaceutical means available performance is 90 percent mental and 10 percent physical.
today or in the near future, with respect to ways and Another aspect to examine is what this person has been
means of helping to control bodyweight. We also cover what the doing up to this point. Understanding the person’s training age
latest findings are with respect to nutrient timing, research studies and history will give an idea of how adaptable their body will
regarding weight control and much more. This month, the col- be to certain routines. As well, sometimes people come to me
umn will be a little bit more on the ‘applied side’ and profession- as a last resort after their own routines have failed. So with that,
al female athlete and former Olympic Gold Medalist and I ask questions about sleep patterns, workout habits, and eating
woman’s professional soccer player Staci Wilson will share some patterns, to discover any behaviors or patterns that are counter-
of her advanced insights in to fit nutrition. productive, and thus keeping them from losing weight… Sleep
To provide you with a background, Staci Wilson is the tends to be easy to address. Most people can accept when they
Assistant Coach of the WPS Philadelphia Independence– the need more rest. But getting someone who may be overtrained
Women’s Pro Soccer team. Interestingly enough, in addition to to exercise less, or getting someone to make adjustments to
the aforementioned accomplishments, Ms. Wilson also holds a what they eat for breakfast, or to eat more small meals per day,
degree in exercise physiology and certifications of Strength and for the sake of losing weight– those can be challenges.
Conditioning Specialist, Sports Nutritionist, Olympic
Weightlifting Coach and more (i.e., CSCS, CISSN, USAW). Her Fitness Rx: Can you describe the types of workouts that a pro-
athletic background includes former Olympic, WUSA, & All- fessional soccer player does and how the everyday person could
American women’s soccer experience, in which her alma mater benefit?
(UNC-Chapel Hill) retired her jersey at the end of an accom- Staci: There are a wide variety of workouts that a soccer player
plished collegiate career (NCAA National Champions 3 of the 4 can do since there are so many elements of athleticism that go
years). into soccer. As well, the type of workout that a soccer player
does dramatically differs when in-season versus out. In season,
Fitness Rx: When one of your players or even a client comes to strength training is rather basic maintenance. Weight room train-
you and wants a program to drop weight, what are some of the ing is limited and intensity monitored since team practices and
first issues you look for in helping that person? games place enough wear and tear on bodies.
Staci: The first would be the person’s mindset. An examination Whether on a field or in the weight room, you’ll find that a
of this is very important. I really try to break down and under- variety of functional exercises comprise the typical soccer work-
stand the person’s mindset without judgment, especially when out. Weight room workouts within soccer must follow the gener-
dealing with women… Why has he or she set this goal, and al philosophies of program development that exist in any sport. I
what motivates him or her to achieve it? This helps me to figure don’t think that there is anything profound and specific about tra-
out how to approach working with this person. ditional strength training and soccer performance. As with any
As well, I make predictions as to how much ownership this sport, a scientifically periodized workout that is well-coached
person will be taking in helping to improve their own situation can have tremendous benefits on injury prevention and perform-
and whether this is something that I think they are truly commit- ance. Programs should include principles of body symmetry and
ted to sticking with. This affects the design of the program and muscle balance. Mike Boyle and Gray Cook to have good litera-
different methods that we’ll use in finding a program that will ture and DVDs on this.
most yield compliance. Overall, getting the most out of a person I’ve found that some of the best soccer workouts involve cir-
requires a bit of an understanding of his or her psychology. cuits that vary the heart rate using unique exercises. Players espe-

News & Views
cially enjoy these workouts. I suppose that is because they often in using diet to achieve body composition goals or to improve
involve a soccer ball. You see, a pro baseball trainer once men- energy really depends on planning.
tioned to me that when he added one simple catch of a baseball Placing forethought into the decision-making process makes
to the end of an obstacle course, the players suddenly accepted it attaining adequate and properly-timed nutrients a lot easier… I
as a ‘real’ baseball workout and were excited to give it a try… pack lunch when I can, and keep healthy snacks with me (nuts,
The workouts also are enjoyable because they avoid boredom. ready-to-drink protein drinks, fibrous bars and snacks). I also
Just when you are tiring of one thing, it is time to move onto think out the next day’s schedule (I travel a lot) and the times
something else. You can even do it wearing an I-pod. I’ll share and/or restaurants that I might stop for meals at.
with you an idea of a field workout that a soccer player might do.
1. Get warmed up, using a combination of: dribbling in tight Fitness Rx: In terms of dietary supplements, are there any that
space, dynamic movements and stretching, and static stretching. you consider a mainstay– the foundation of a good supportive
2. Core strength with hip/knee/ankle alignment. Front plank nutrition program?
and side plank, hip bridge, clamshells, various ankle banded- Staci: The ones I take I suppose are generally the supplements
resistance walks and single-leg stabilizations that I would endorse for women:
3. Coordination and Neuromuscular Training. ABC Ladder or • Multivitamin with iron
various quick-touch movements with a ball (i.e., Coerver drills), • Fish Oil
combined with active recovery practice of a skill: i.e., kick or • Calcium with D (although personally since my diet includes
throw ball up to practice various methods of trapping it smoothly dairy such as various cheeses, daily Dannon Light Probiotic
4. Interval Training with Multi-direction Sprinting. Can do not Immunity drinks, and some ice cream, I know coupled with my
only as agility training, but dribbling a ball through the course, diet and weight training, I need not worry). However, in general,
making it a cardio system, agility, and ball control workout. supplemental calcium with vitamin D is recommended for
Example: Pick a pattern (i.e., suicides– remember those from women. My bone density is literally off the charts— so keep
school? On a straight line, figure-“T”, “N”, or “8”, etc.) to sprint. weight training and getting that calcium!
It should take you between 10-30 seconds to complete (choose • Protein– When working out I like it (drinks, powders, bars)
shorter course if less fit). Do 3-4 reps of 2-3 patterns within a for performance enhancement since muscle aches went down
workout. Use a work to rest (w:r) interval, somewhere between significantly when I discovered and utilized various protein
1:2 and 1:4. Stay loose with light stretching or walking during blend powders
rest periods. and drinks. Post-athletic career, I find that a diet higher in protein
5. Cool-down and stretching. Light, dynamic stretches, fol- has helped reduce my appetite, which is good since I don’t do
lowed by static stretches. as much exercise.
It’s probably hard for many to understand, but I can feel the
Fitness Rx: Many adults these days work and manage their thermogenic principle at work (it literally takes more energy for
household. What are some good nutrition and fitness tips for the the body to metabolize diets higher in protein, compared to fats
busy working woman who is not always motivated to go to a gym or carbohydrates). Hydration becomes even more key in keeping
or eat a pound of celery and call it lunch? a comfortable equilibrium at these times…
Staci: In terms of fitness I’d remind the unmotivated that • For workouts, my favorite workout supplement is beta-ala-
knowledge enables empowerment and enjoyment of exercise. nine– but it must be a high-quality grade. Be sure to check that it
The more you know about training, the easier it is to have adapt- is a good-quality brand or else a great workout may turn into a
able training plans that include activities that you enjoy. Also, frightening feeling. I look for brands that are Informed Choice or
one really has to figure out a way to have fun and use exercise NSF certified for label claim or sport.
as a source of release and even personal time, versus being self-
conscious about how you look doing it or stressing about how Fitness Rx: If a person or a team wanted to get in touch with
well you are doing it. This can only be achieved learning (from you or learn more about the Philadelphia Independence, where
personal trainer or books) and asking questions to qualified fit- should they look?
ness professionals. Staci: You can learn more about Women’s Professional Soccer,
It’s funny. Most non-athlete clients think that I’m going to ‘kill’ player drafting and our first season of competition at
them during the first workout and think this just because I look www.wpsphillyindependence.com.
muscular and work with pro athletes. The truth, however, is that We also believe that fitness and good
just about all of my clients walk away from sessions feeling chal- habits start in youth, so we have an
lenged yet satisfied by their performance and more energized active Youth Development Program– to
than dismantled. I don’t aim to ‘break’ people or make people hopefully impress upon the next gener-
puke. Some trainers, however, make that their challenge. ation (www.teamindependence.com). I
In terms of personal and family nutrition, I’m going to back hope to see you out at a WPS game–
the recommendations of top nutritionists and warn that success please come on by and say hi! ■

NUTRITIONAL PROFILE (PER SERVING)
ENERGY AMINO ACIDS
Fat-Blasting By Kristin Massey

KCAL: . . . . . . . . . . . . . . . . . 492
PRO g: . . . . . . . . . . . . . . . . .26.8
CHO g: . . . . . . . . . . . . . . . . 40.0
FAT g: . . . . . . . . . . . . . . . . . 23.9
PUFA g: . . . . . . . . . . . . . . . . .1.5
PHE mg: . . . . . . . . . . . . . . . 875
TYR mg: . . . . . . . . . . . . . . . 790
LEU mg: . . . . . . . . . . . . . . 1690
ISO mg: . . . . . . . . . . . . . . . 1139
VAL mg: . . . . . . . . . . . . . . 1143
SFA g: . . . . . . . . . . . . . . . . . 13.1 TRY mg: . . . . . . . . . . . . . . . 259
Creamy Turkey Crêpes VITAMINS

A (RE): . . . . . . . . . . . . . . . . . 325
A (IU): . . . . . . . . . . . . . . . . 1445
MET mg: . . . . . . . . . . . . . . . 553
CYS mg: . . . . . . . . . . . . . . . 237
ARG mg: . . . . . . . . . . . . . . 1085
C mg: . . . . . . . . . . . . . . . . . . . 30 HIS mg: . . . . . . . . . . . . . . . . 608
Here’s a creative and delicious way to turn leftover Thanksgiving turkey into a B1 mg: . . . . . . . . . . . . . . . . 0.31 THR mg: . . . . . . . . . . . . . . . 889
B2 mg: . . . . . . . . . . . . . . . . 0.56 LYS mg: . . . . . . . . . . . . . . . 1698
gourmet meal. The crepe shells can be made ahead of time and frozen for up to B6 mg: . . . . . . . . . . . . . . . . 0.41 MINERALS
two weeks. Simply reheat when ready to fill. B12 mcg: . . . . . . . . . . . . . . 0.94 Na mg:. . . . . . . . . . . . . . . . . 961
FOL mcg: . . . . . . . . . . . . . . . 27 Ca mg: . . . . . . . . . . . . . . . . . 287
NIA mg:. . . . . . . . . . . . . . . . .7.8 Mg mg: . . . . . . . . . . . . . . .63.52
Ingredients: PANT mg: . . . . . . . . . . . . . 1.12 Zn mg: . . . . . . . . . . . . . . . 1.319
Crepes: In a bowl combine milk, MISCELLANEOUS Mn mg: . . . . . . . . . . . . . . . . 0.14
(makes 8)
flours, eggs, butter and salt. Beat H20 g: . . . . . . . . . . . . . . . .302.3 K mg: . . . . . . . . . . . . . . . . . . 575
One and one-half cups reduced fat milk CHOL mg: . . . . . . . . . . . . . .139 P mg: . . . . . . . . . . . . . . . . . . 354
1/3 cup whole wheat flour with a rotary beater or whisk until FIBR g: ..................................0.2 Fe mg: . . . . . . . . . . . . . . . . 2.07
well mixed. Coat a 10-inch skillet GRAMS: ............................395.0 Cu mg: . . . . . . . . . . . . . . . 0.079
2/3 cup unbleached all-purpose flour
2 eggs with olive oil cooking spray.
2 tablespoons butter, melted Heat over medium heat and then remove. Pour in ¼ cup batter, lift and tilt skillet to spread
¼ teaspoon salt
batter and coat entire bottom. Return to heat and brown one side. Remove crepe and set
aside. Repeat until all batter is used.
4 tablespoons butter
1/3 cup unbleached all-purpose flour Filling: In a medium saucepan, melt butter. Stir in flour, salt and pepper. Add milk and
½ teaspoon salt
chicken broth all at once. Cook and stir until thickened and bubbly. Cook and stir for one
¼ teaspoon pepper
1¾ cups reduced-fat milk more minute. Add baby broccoli, turkey, pimento, and wine. Heat through.
1 cup chicken broth Divide filling evenly among the 8 crepes. Browned side down. Roll up and serve. Garnish
2 cups cooked cubed turkey with dried basil or parsley if desired. Makes 4 servings; serving size: 2 crepes.
½ cup baby broccoli florets, parboiled or
lightly steamed until bright green Nutritional Breakdown
¼ cup chopped pimento Protein: 29.2%; Carbohydrate: 29.1% Fat: 41.7%
2 tablespoons dry white wine Totals Per Serving
Calories: 492; Protein: 26.8 g; Carbohydrate: 40 g; Fat: 23.9 g; Sodium: 961 mg; Cholesterol: 139 mg
22.2
%
PRO
44.6
%
33.2 FAT
%
CHO

ENERGY AMINO ACIDS
KCAL: . . . . . . . . . . . . . . . . . 243
PRO g: . . . . . . . . . . . . . . . . .10.9
CHO g: . . . . . . . . . . . . . . . . 31.1
FAT g: . . . . . . . . . . . . . . . . . 11.7
PUFA g: . . . . . . . . . . . . . . . . .0.7
PHE mg: . . . . . . . . . . . . . . . . 77
TYR mg: . . . . . . . . . . . . . . . . 62
LEU mg: . . . . . . . . . . . . . . . 107
ISO mg: . . . . . . . . . . . . . . . . . 82
VAL mg: . . . . . . . . . . . . . . . . 99
Recipes
SFA g: . . . . . . . . . . . . . . . . . . 4.2 TRY mg: . . . . . . . . . . . . . . . . 29
VITAMINS
A (RE): . . . . . . . . . . . . . . . . 1576
A (IU): . . . . . . . . . . . . . . . 15419
MET mg: . . . . . . . . . . . . . . . . 25
CYS mg: . . . . . . . . . . . . . . . . 23
ARG mg: . . . . . . . . . . . . . . . 110
Scalloped
C mg: . . . . . . . . . . . . . . . . . . . 15
B1 mg: . . . . . . . . . . . . . . . . . .16
B2 mg: . . . . . . . . . . . . . . . . 0.06
HIS mg: . . . . . . . . . . . . . . . . . 39
THR mg: . . . . . . . . . . . . . . . . 70
LYS mg: . . . . . . . . . . . . . . . . 107
Potato-Carrot Bake
B6 mg: . . . . . . . . . . . . . . . . 0.31 MINERALS
B12 mcg: . . . . . . . . . . . . . . . 0.0 Na mg:. . . . . . . . . . . . . . . . . 372 This is a wonderful all-purpose side dish for any holiday meal.
FOL mcg: . . . . . . . . . . . . . . . 22 Ca mg: . . . . . . . . . . . . . . . . . . 35
NIA mg:. . . . . . . . . . . . . . . . .1.8 Mg mg: . . . . . . . . . . . . . . .34.63
PANT mg: . . . . . . . . . . . . . 0.53 Zn mg: . . . . . . . . . . . . . . . 0.486
MISCELLANEOUS Mn mg: . . . . . . . . . . . . . . . . 0.42
Par-boil the carrot and potato slices for 10 minutes in separate pots
H20 g: . . . . . . . . . . . . . . . .115.0 K mg: . . . . . . . . . . . . . . . . . . 457 over high heat. Drain, rinse, and set aside. In a saucepan, sauté onion in
CHOL mg: . . . . . . . . . . . . . . .17 P mg: . . . . . . . . . . . . . . . . . . . 87
FIBR g: ..................................1.6 Fe mg: . . . . . . . . . . . . . . . . 1.02 2 tablespoons olive oil and 2 tablespoons butter until softened and
GRAMS: ............................172.4 Cu mg: . . . . . . . . . . . . . . . 0.191 translucent. Stir in the flour, salt, mustard, celery salt and pepper until
well-blended. Gradually add milk. Bring to a boil, cook and stir for sever-
Ingredients: al minutes until thickened (like a creamy soup).
6 medium carrots, thinly-sliced on the bias (diagonally)
Coat an 11 x 7 inch baking dish with olive oil cooking spray. Place the
3 medium potatoes, peeled and thinly-sliced (about
1/8th-inch thick) carrots evenly in the pan, cover with half the white sauce and half the
1 medium onion, finely-chopped cheese. Arrange the potato slices evenly on top to form the next layer,
4 tablespoons butter cover with remaining white sauce and cheese.
2 tablespoons olive oil Melt remaining 2 tablespoons of butter and toss with the bread-
¼ cup all-purpose flour
1 teaspoon salt crumbs. Sprinkle over the top. Cover dish with foil and bake for 30 min-
¼ teaspoon ground yellow mustard utes at 350°. Uncover and bake for 15 more minutes or until vegetables
¼ teaspoon celery salt are tender. Makes 8 servings.
¼ teaspoon cracked pepper
2 cups reduced fat milk Nutritional Breakdown
Protein: 15.9%; Carbohydrate: 45.5%; Fat: 38.6%
2 cups 2 percent cheddar cheese, shredded
3 slices whole-wheat bread, cut into small cubes Totals Per Serving
Calories: 243; Protein: 10.9g; Carbohydrate: 31.1g; Fat: 11.7g; Sodium: 372mg; Cholesterol:17mg
9% 6%
15. RO 38. T
P
FA
5%
45. HO
C

ENERGY AMINO ACIDS
Fat-Blasting KCAL: . . . . . . . . . . . . . . . . . 299

PRO g: . . . . . . . . . . . . . . . . . 7.1
CHO g: . . . . . . . . . . . . . . . . 66.9
FAT g: . . . . . . . . . . . . . . . . . . 3.2
PUFA g: . . . . . . . . . . . . . . . . .0.2
SFA g: . . . . . . . . . . . . . . . . . . 0.2
PHE mg: . . . . . . . . . . . . . . . . 59
TYR mg: . . . . . . . . . . . . . . . . 37
LEU mg: . . . . . . . . . . . . . . . 106
ISO mg: . . . . . . . . . . . . . . . . . 51
VAL mg: . . . . . . . . . . . . . . . . 70
TRY mg: . . . . . . . . . . . . . . . . 16
Soy Berry VITAMINS

A (RE): . . . . . . . . . . . . . . . . . . 18
A (IU): . . . . . . . . . . . . . . . . . 175
C mg: . . . . . . . . . . . . . . . . . . . 48
MET mg: . . . . . . . . . . . . . . . . 18
CYS mg: . . . . . . . . . . . . . . . . 22
ARG mg: . . . . . . . . . . . . . . . . 79
HIS mg: . . . . . . . . . . . . . . . . . 83
Smoothie
B1 mg: . . . . . . . . . . . . . . . . . 0.1 THR mg: . . . . . . . . . . . . . . . . 52
B2 mg: . . . . . . . . . . . . . . . . 0.17 LYS mg: . . . . . . . . . . . . . . . . . 62
B6 mg: . . . . . . . . . . . . . . . . 0.56 MINERALS
B12 mcg: . . . . . . . . . . . . . . . 0.0 Na mg:. . . . . . . . . . . . . . . . . . 55
FOL mcg: . . . . . . . . . . . . . . . . 3 Ca mg: . . . . . . . . . . . . . . . . . . 26
NIA mg: . . . . . . . . . . . . . . . . 1.2 Mg mg: . . . . . . . . . . . . . . .38.25
PANT mg: . . . . . . . . . . . . . 0.38 Zn mg: . . . . . . . . . . . . . . . . 0335
It’s easy to eat a lot of empty calories and pick up a few pounds MISCELLANEOUS Mn mg: . . . . . . . . . . . . . . . . 0.62
H20 g: . . . . . . . . . . . . . . . .250.1 K mg: . . . . . . . . . . . . . . . . . . 598
around the holidays. CHOL mg: . . . . . . . . . . . . . . . .5 P mg: . . . . . . . . . . . . . . . . . . . 40
Try this smoothie as a meal replacer a few times a week to balance out FIBR g: ..................................3.4 Fe mg: . . . . . . . . . . . . . . . . 1.27
GRAMS: ............................379.0 Cu mg: . . . . . . . . . . . . . . . 0.184
your caloric intake.
Ingredients:
1 cup frozen mixed
berries
Place all the ingredients in a blender and process until smooth.
½ cup silken soft tofu
1 small ripe banana Makes 1 serving.
chilled, frozen if pos-
sible
¼ cup plain low-fat
yogurt
Nutritional Breakdown
¼ cup pure apple juice Protein: 8.8%; Carbohydrate: 82.4%; Fat: 8.8%
1-2 tablespoons honey Totals Per Serving
Calories: 299; Protein: 7.1g; Carbohydrate: 66.9g; Fat: 3.2g; Sodium: 55mg; Cholesterol: 5mg
%
8.8 T
FA
%
8.8 O
PR
4%
82. O
CH
Photography by LOU MANNA • Food Stylist: BRIAN PRESTON-CAMPBELL

ENERGY AMINO ACIDS
KCAL: . . . . . . . . . . . . . . . . . 142
PRO g: . . . . . . . . . . . . . . . . . .3.1
CHO g: . . . . . . . . . . . . . . . . 41.2
FAT g: . . . . . . . . . . . . . . . . . . 4.0
PUFA g: . . . . . . . . . . . . . . . . .0.2
SFA g: . . . . . . . . . . . . . . . . . . 2.0
PHE mg: . . . . . . . . . . . . . . . . 26
TYR mg: . . . . . . . . . . . . . . . . 20
LEU mg: . . . . . . . . . . . . . . . . 42
ISO mg: . . . . . . . . . . . . . . . . . 30
VAL mg: . . . . . . . . . . . . . . . . 34
TRY mg: . . . . . . . . . . . . . . . . . 8
Recipes
VITAMINS
A (RE): . . . . . . . . . . . . . . . . . . 35
A (IU): . . . . . . . . . . . . . . . . . 143
C mg: . . . . . . . . . . . . . . . . . . . . 2
MET mg: . . . . . . . . . . . . . . . . 14
CYS mg: . . . . . . . . . . . . . . . . 10
ARG mg: . . . . . . . . . . . . . . . . 30
HIS mg: . . . . . . . . . . . . . . . . . 12
Cran-Orange
Scones
B1 mg: . . . . . . . . . . . . . . . . 0.09 THR mg: . . . . . . . . . . . . . . . . 23
B2 mg: . . . . . . . . . . . . . . . . 0.07 LYS mg: . . . . . . . . . . . . . . . . . 33
B6 mg: . . . . . . . . . . . . . . . . . 0.0 MINERALS
B12 mcg: . . . . . . . . . . . . . . 0.05 Na mg:. . . . . . . . . . . . . . . . . 289
FOL mcg: . . . . . . . . . . . . . . . . 2 Ca mg: . . . . . . . . . . . . . . . . . . 71 These citrus-flavored scones literally burst with flavor and fiber— all for
NIA mg: . . . . . . . . . . . . . . . . 0.8 Mg mg: . . . . . . . . . . . . . . . . .5.2
PANTmg: . . . . . . . . . . . . . . 0.07 Zn mg: . . . . . . . . . . . . . . . 0.054 fewer than 150 calories. Enjoy one of these with your morning beverage
MISCELLANEOUS Mn mg: . . . . . . . . . . . . . . . . 0.01 instead of a fatty doughnut or giant muffin, whether it’s a holiday breakfast
H20 g: . . . . . . . . . . . . . . . . .14.1 K mg: . . . . . . . . . . . . . . . . . . . 45
CHOL mg: . . . . . . . . . . . . . . .25 P mg: . . . . . . . . . . . . . . . . . . . 45 or meal on the run.
FIBR g: ..................................0.1 Fe mg: . . . . . . . . . . . . . . . . 0.83
GRAMS: ..............................48.7 Cu mg: . . . . . . . . . . . . . . . 0.005 Preheat oven to 375 degrees. In a large mixing bowl stir together
the flours, wheat germ, brown sugar, baking powder and salt. Mix in
the applesauce and butter until coarse crumbs form. Make sure to dis-
2 cups unbleached all-purpose flour tribute the butter cubes evenly. Stir in the cranberries and orange
1/3 cup whole wheat flour zest. In a separate bowl, stir together the vanilla, egg, milk, and
½ cup wheat germ orange juice.
¼ cup packed brown sugar
Make a well in the center of the dry ingredients and pour in the
4 teaspoons baking powder
wet mixture all at once. Stir until dough forms. Turn out onto a floured
1 teaspoon salt
1/3 cup applesauce surface and knead briefly to get the dough to hold together. Roll out
¼ cup butter, cut into small cubes to ½ inch thickness and cut into circles with a biscuit cutter.
1 cup sweetened dried cranberries Place scones 2 inches apart on baking sheets. Bake 15 to 20 min-
2 tablespoons orange zest utes or until golden brown. Serve warm.
1 teaspoon vanilla extract
Nutritional Breakdown
1 egg Protein: 5.8%; Carbohydrate: 77.4%; Fat: 16.8 %
¾ cup 2% milk Totals Per Serving
¼ cup orange juice Calories: 142; Protein: 3.1g; Carbohydrate: 41.2g; Fat: 4.0g; Sodium: 289mg; Cholesterol: 25mg
5.8
PR %
O
16
FAT .8%
77.
4
CH %
O

Q&A
Look Great
By Brad Schoenfeld, CSCS
d
How much pro- is, the RDA is based on the needs of a
tein do I really need sedentary couch potato. And since
to eat? One book you’re a reader of this magazine, I’m
says 20 percent, betting you’re not the average couch
another says 30 percent. I’ve also potato!
heard that high protein diets are Research clearly shows that those
unhealthy. I’m confused! involved in regimented exercise need
more protein. How much more? At
You’re not alone in least double that of the RDA. Studies
your confusion. done on resistance-training athletes
There’s a lot of con- show that approximately 1.6 to 1.7
flicting information g/kg of protein is necessary to remain
on the topic, much of it unsupported in non-negative nitrogen balance (i.e.,
by research. your body isn’t losing tissue proteins).
First off, forget percentages. Your These figures seem to be a minimum
body needs a certain amount of pro- requirement.
tein, regardless of caloric intake. Recent studies indicate that protein
Therefore, protein requirements needs might actually be even higher.
should be based on ideal bodyweight, Using a technique called Indicator
not on a percentage of total calories. If Amino Acid Oxidation (which is
your aim is to diet down to a lower believed to be a more accurate meas-
body fat level, calories should be cut ure of protein requirements than previ-
either from dietary fat and/or carbs— ous methods) researchers estimate that
Brad Schoenfeld, CSCS, is author of the protein intake always must be kept the requirement for sedentary individ-
best-selling books, Sculpting Her Body constant. uals might be as high as 1.2 g/kg and
Perfect, Look Great Naked and 28-Day With that in mind, the question that serious exercisers might need as
Body Shapeover. Check out his website at remains: How much protein do you much as 2 g/kg.
www.lookgreatnaked.com. need? Well, the RDA for protein is 0.8 Higher protein intakes are particu-
grams per kilogram of bodyweight larly important while dieting. Studies
(which corresponds to a little less than have clearly shown that the body
4/10 of a gram per pound). Problem tends to cannibalize muscle protein

Q&A
Naked!
d
stores when calories are reduced below maintenance level. With respect to abdominal development,
The greater the caloric deficit, the greater the potential for both stable and unstable surface exercises
muscle loss. Only by consuming higher levels of protein is are beneficial. That said, a case can be made
muscle tissue preserved. Moreover, dietary protein promotes that a greater use of unstable exercises,
the release of satiety hormones, reducing appetite. This helps specifically those performed on the stability ball, will help to
to prevent the urge to binge, which is the biggest impediment maximize results. Why? Because unstable surface training
to getting lean. shifts a greater amount of force production to the core mus-
Assuming you are otherwise healthy, my general recom- culature. This has been demonstrated in numerous research
mendation is to err on the side of caution and consume studies. EMG values for the upper and lower portions of the
around one gram of protein per pound of ideal bodyweight. rectus abdominis (the ‘six-pack’ muscle) and the external
Thus, if your goal weight is 120 pounds, then shoot for about obliques (the ‘waist’ muscles) are significantly greater in the
120 grams of protein per day. Remember, dietary protein is stability ball version of the crunch, compared to crunches
what your body uses to repair and build muscle tissue. If you performed on a stable surface. Greater EMG values indicate
don't take in sufficient protein, muscle development will be that muscles are more active during performance, which ulti-
impaired. mately translates into better ab development.
As far as any possible detriments of protein consumption It is important to understand, however, that the manner in
on health and wellness, you can rest easy. Studies on athletes which you perform the stability ball crunch will have a major
consuming up to 2.8 g/kg of protein have failed to reveal any effect on muscle recruitment. Specifically, if you perform the
negative impact on kidney function— only in the case of movement starting with your lower upper back on the ball,
existing kidney disease is a high-protein diet potentially con- abdominal activity is about double that, compared with keep-
traindicated. And despite what some may have you believe, ing your upper back on the ball. The tradeoff, however, is that
there is no compelling evidence that a higher protein intake this also increases the difficulty of the exercise. Thus, it is
has any adverse effects on bone health, provided adequate advisable to start off with your upper back on the ball while
calcium is consumed. In fact, multiple studies show that getting acquainted with the exercise.
those who consume higher levels of protein have reduced As you become proficient in performance and build core
risk of fractures, compared to those with a low protein intake. strength, gradually slide your body further and further off
the ball. And when this becomes easy, hold a dumbbell or
other weighted implement against your upper chest.
Is it better to perform ab exercises on a sta- Remember, the abs are no different than any other muscle
bility ball or the floor? I really want to get a group: they only respond if you apply the principle of pro-
six-pack! gressive overload! I

Cardio Burn By Thomas Fahey, Ed.D.
I
t’s easy to stay fit in sunshine and good weather, but New ski shapes make the sport accessible to more people
many women hibernate when faced with the wind, rain and high-tech bases take the guesswork out of waxing. The
and snow of winter. They use bad weather and cold as physical load placed on upper and lower body muscles
excuses to cut back on exercise, which results in weight makes cross-country skiing the best aerobic exercise there is.
gain and decreased fitness. The resourceful woman sees the The Outdoor Holiday Fat-Burning Workout describes exer-
snows of winter as an opportunity to promote fitness cises you can do outside during the winter. While the pro-
through exciting and enjoyable activities such as snowshoe- gram emphasizes snowshoeing and cross-country skiing for
ing and cross-country skiing. women with access to snow, it also includes biking and hik-
Until recently, only super-fit, hearty, experienced women ing for women who live in warmer climates and don’t have
ventured out in the winter on snowshoes or cross-country access to snow. Don’t hibernate this winter; instead, venture
skis. Equipment was large, cumbersome and difficult to use. out into the great outdoors, lose some fat and get fit.
Cross-country skiers needed a keen knowledge of how to
match wax with specific snow conditions. Choose the Snowshoeing
wrong one and it was impossible to climb hills or glide You can snowshoe anywhere there’s snow. The sport is so
down slopes easily. user-friendly that even a novice can have a wonderful time
Snowshoes weren’t much different. They consisted of 3- the first day. In short, if you can walk, you can snowshoe.
to 4-foot long wooden frames crisscrossed with rawhide Women who live in snowy climates can do the sport in
that allowed travel in deep snow. Walking on them required local parks and trails or on frozen lakes. Snowshoeing is
extreme skill and fitness. The only people who used them particularly popular in state and national parks that have
were Inuits living in the arctic or forestry workers who snow. Most ski resorts rent equipment and have special
needed to travel by foot in the snow. Almost nobody used areas for snowshoers. Resorts catering to snowshoeing have
them for exercise. sprung up across the United States and include scores of
These sports went high-tech in the early 1990s, which trails to challenge even the fittest endurance athlete.
made them a viable form of exercise for millions of people. Snowshoe races attract some of the best endurance athletes
Short, user-friendly snowshoes with step-in bindings made in the world.
the sport accessible to almost anyone. Most people could You don’t need much equipment to enjoy snowshoeing.
have fun and get a terrific workout after only 10 minutes of All you need is a pair of snowshoes, hiking boots or water-
practice. Snowshoeing was a way for runners and cyclists to proof running shoes, and clothes appropriate for the
gain aerobic fitness and leg power during the snowy winter weather. A set of poles is a good idea when starting out,
months. but might hinder serious runners who want to do high-
Cross-country skiing requires more skill than snowshoe- quality workouts. Good snowshoes are fairly expensive, so
ing, but it has also benefited from technological innovation. you should rent first to see if you like the sport. After you

Cardio Burn
get hooked, plan on spending about $150 to $300 for good- of physical activity. Elite cross-country skiers have the world’s
quality equipment. highest levels of maximal oxygen consumption— the body’s
Proper planning can help maximize enjoyment of the sport: ability to transport and use oxygen. It is also one of the best
Choose snowshoes appropriate for your skill level and fit- exercises for burning fat.
ness goals. Dedicated runners and cyclists who want to Public cross-country ski trails are common throughout
improve winter fitness should use smaller snowshoes, such as Europe and are becoming more widespread in the United
the Crescent Moon Gold 12, designed for running fast on States. Cross-country ski tracks typically contain parallel
packed trails. Recreational snowshoes, such as the Atlas grooves for skiers using the traditional or classic technique
Women’s 1023 Elektra 10 Series Snowshoe , are slightly larger (“kick and glide”) and a flat, groomed area for those using the
and allow you to walk comfortably in deeper snow. Choose a skating technique (similar to ice skating). You can also ski on
specialized shoe with extra traversing claws and larger surface ungroomed park trails or frozen lakes. Telemarking, which
area, such as the Crescent Moon Gold 15 Backcountry won’t be discussed further, is a third cross-country ski tech-
Snowshoe for Women, for hard-core backcountry trekking. nique used to go downhill at ski resorts or in the backcountry.
Poles will help you go up and down hills and give begin- Cross-country skis are often called “skinny skis” because
ners added support. Ski poles will do. Use poles that place they are long (6.5 feet) and thin (2 inches wide). Skiers use
your elbows at a 90° and your forearms parallel with the two poles that vary in length according to height and ski tech-
ground when planted in the snow. nique (skaters use longer poles). Modern cross-country ski
Dress in layers, with clothing appropriate for the weather. boots are made of composite material that are flexible enough
Wear an inner layer (e.g., Body Armor or SnoSkins) that keeps to allow fluid gliding motions, but stiff enough to provide lat-
you warm, but wicks sweat from the skin. Wear padded socks eral support. Unlike downhill ski boots, cross-country ski
and comfortable, waterproof hiking boots or running shoes boots work with specific bindings. Because of the expense
that won’t give you blisters. Take along a backpack to store and high-tech nature of modern equipment, it’s best to rent
your clothes that you take on or off depending on the weather cross-country ski equipment from a reputable ski shop before
and exercise intensity. purchasing any. If you decide to purchase, buy equipment
Wear sunglasses and sunscreen, particularly at high alti- that’s appropriate for your skill level. Don’t buy racing skis if
tude. Ultraviolet rays from the sun bounce off the snow and you’re more interested in lower intensity recreational skiing.
can cause sunburn and eye damage. The leading cross-country skiing equipment makers include
Stay hydrated. Low humidity and vigorous exercise can Rossignol, Atomic, Salomon, Fischer, Alpina Sports and
cause dehydration. Carry fluids on day trips and rehydrate Madshus.
adequately after going for a quick run in the park. It’s easy to Waxes include glide wax to make the skis go faster and kick
forget about adequate fluid intake when it’s cold and snowy. wax that grip the snow during the pushing phase of the classic
Structure snowshoeing workouts like any other kind of exer- cross-country ski technique. Until recently, choosing the cor-
cise. Start off slowly and increase the volume and intensity of rect kick wax was always as much art as science. Excessively
exercise gradually. Novices should begin by walking a mile or hard waxes don’t grip very well and soft waxes can accumu-
less during the first session and increasing the distance slightly late snow on the bottom of the ski, making it impossible to
each session. move very well. New grip wax tapes take the guesswork out
Don’t overtrain. Snowshoeing requires a wider-than-normal of waxing. These work through a wide variety of snow condi-
stance that places increased stress on the hips. Also, trudging tions and temperatures and are affixed to the kicking section
through the snow requires leg power and can be physically of the ski.
exhausting. Serious runners or cyclists should look at snow- Follow these tips to get the most from cross-country skiing:
shoeing the same way they do interval training. Excessive Like snowshoeing, the allure of cross-country skiing goes
mileage can cause overuse injuries and increase susceptibility beyond mere exercise. The beauty of the snow, trees, and
to colds and flu. mountains add another dimension.
Rent first and buy later. Buy the best equipment you can
Cross-Country Skiing afford but make sure that it’s appropriate for your needs and
Kids learn to cross-country ski at a young age in Nordic ability. By from a reputable shop.
countries such as Sweden, Norway and Finland. Learn how to ski. Unlike snowshoeing, cross-country skiing
Understandably, cross-country skiers from these countries takes skill and can be scary and difficult for the beginner. Take
dominate in the winter Olympics. Americans don’t ski before lessons from a certified cross-country ski instructor, who will
they walk, but things are changing. During the past 20-years, teach you basic moves, such as getting up from falls, the basic
cross-country skiing has gained popularity in the United push and glide technique, polling, herringbone (walking up a
States, Canada and Australia. Almost all downhill ski areas hill with skis pointed outward), side stepping, skating, and
have cross-country ski trails and dedicated cross-country ski stopping.
resorts are common in this country. Learn waxing basics. There are few things more annoying
Cross-country skiing is the queen of aerobic exercises. It than skis that won’t grip when climbing a hill or skis that don’t
works the upper and lower body muscles at the same time go when skiing downhill. Waxing isn’t the problem it used to
and increases oxygen consumption better than any other form be, but applying the wrong wax can still ruin a perfect day. ➛

Cardio Burn
during ankle loading. Caloric consumption increases by 30
Cross-country ski workouts are similar to running, cycling,
percent wearing a backpack with a load equal to 20 percent
and snowshoeing programs. Start off by skiing on flat terrain
of bodyweight. This study showed that the metabolic cost
for 10 to 30 minutes on a trail. As skill improves, increase
increases disproportionately when the load is added to the
the level of difficulty by skiing faster, skating, and skiing up
extremities. Weighted walking increases the caloric cost of
and down hills. Gradually, increase the distance you ski until
exercise, particularly if you wear the weights on your ankles.
you can stay on the trail for several hours or more.
Wearing weights on your ankles and wrists will increase the
The longer and faster you ski, the more calories and fat
calories you burn during walking but are optional for this
you burn. Beginners burn a lot of calories getting up after
program.
falling down.
Walk briskly for 30 minutes, and swing your arms as you
Pack a lunch, take a break and enjoy the scenery.
walk. Walk at the fastest pace you can comfortably carry on
a conversation or try to walk fast enough that you reach your
Biking and Hiking target heart rate (55 to 90 percent of maximum heart rate).
This article discussed mainly snowshoeing and cross-
country skiing. Many women, however, don’t live near snow
or go on snow vacations, but still enjoy exercising outdoors.
Outdoor Holiday Exercise
This year, don’t sit next to the fire all day watching movies.
Mountain biking and hiking are two excellent wintertime
Instead, go outside and do something active. Snowshoeing,
outdoor activities that you can do almost anywhere.
cross-country skiing, mountain biking, or hiking are excel-
lent activities that will increase fitness and cut fat. ■
Mountain Biking: Mountain bikes have large tread tires
that provide good traction on wet, icy, or snowy roadways.
References:
Some people even ride them on ski slopes. If you plan to Brooks, G., T. Fahey, and K. Baldwin. Exercise Physiology: Human
ride seriously, consider buying a good-quality bike at a rep- Bioenergetics and its Applications, New York: McGraw Hill, 2005
utable cycling store. Wear a helmet, and you might also con- Connolly, D. A. The energy expenditure of snowshoeing in packed vs.
sider purchasing riding pants and cycling shoes. Unpacked snow at low-level walking speeds. J Strength Cond Res, 16: 606-
610, 2002.
Ride at a moderate intensity for 30 minutes. Find a safe
Fahey, T., P. Insel, and W. Roth. Fit and Well. New York: McGraw Hill (8th
place to ride and wear clothing that motorists can see easily. edition), 2009.
It’s best to begin on level ground until your fitness improves. Faigenbaum, A. D., J. E. McFarland, J. A. Schwerdtman, N. A. Ratamess, J.
Later, vary the workout by including hills. When you finish, Kang, and J. R. Hoffman. Dynamic warm-up protocols, with and without a
rest for 20 to 30 minutes and finish the workout with 30 weighted vest, and fitness performance in high school female athletes. J Athl
Train, 41: 357-363, 2006.
minutes of cycling interval training. Knapik, J. J., C. Hickey, S. Ortega, and R. de Pontbriand. Energy cost during
Cycling Interval Training: The second 30 minutes of locomotion across snow: A comparison of four types of snowshoes with snow-
cardio cycling uses interval training to boost caloric con- shoe design considerations. Work, 18: 171-177, 2002.
sumption and aerobic capacity. Ride at 90 percent effort for Puthoff, M. L., B. J. Darter, D. H. Nielsen, and H. J. Yack. The effect of
weighted vest walking on metabolic responses and ground reaction forces.
2 minutes followed by 1 minute of slower riding. Repeat this
Med Sci Sports Exerc, 38: 746-752, 2006.
sequence 10 times for a total of 30 minutes of interval Stoggl, T., E. Muller, and S. Lindinger. Biomechanical comparison of the
cycling. For variety, do your intervals up hill, adjusting the double-push technique and the conventional skate skiing technique in cross-
riding time according to your fitness and motivation. country sprint skiing. J Sports Sci, 13: 1-9, 2008.
Hiking and Walking: These are popular exercises that Vahasoyrinki, P., P. V. Komi, S. Seppala, M. Ishikawa, V. Kolehmainen, J. A.
Salmi, and V. Linnamo. Effect of skiing speed on ski and pole forces in cross-
you can do with family and friends. Back pain researchers country skiing. Med Sci Sports Exerc, 40: 1111-1116, 2008.
found that brisk walking is one of the best ways to prevent
and treat back pain. Walking is also a great fat-fighter and a
terrific way to begin an exercise program.
Buy a good pair of comfortable walking shoes that support
your feet. Wear appropriate clothing for exercise (shorts and
shirt). Consider wearing long pants and a long-sleeve shirt if
it’s cold (i.e., fog at the beach) or you’re threatened by biting
insects. Also, don’t forget to apply sunscreen with an SPF
value of at least 15. Several companies make spray-on sun-
screen products made for use during exercise.
Ankle weights or weighted vests increase calories burned
during walking. Researchers from the University of Colorado,
Boulder found that wearing weights on the ankles burned
more calories than wearing them on the waist or thighs.
Waist or thigh weights increased metabolism but not as
much as ankle weights. EMG— a measure of the electrical
activity of muscles— showed increase leg muscle activation

Body Sculpting By Marie Spano, MS, RD, CSCS
IS EXERCISE FOR
WEIGHT LOSS POINTLESS?
T
hursday you skip happy hour in favor of cardio kickbox- The groups who expended 4 and 8 kcal/kg/week lost 1 and 2
ing. On Friday morning, your alarm rings at 5 a.m. for kilograms of bodyweight respectively— which corresponds to
boot camp. Exhausted from a long week, you hit snooze the amount predicted by the scientists leading the study. Keep
and contemplate skipping it. As your mind goes back and forth in mind that 4 kg/kg/week isn’t much, just 364 calories per
trying to decide if you should get out of bed, you glance over week for a 200-pound woman. The group exercising the most,
and see your skinny jeans draped over the closet door. Just a burning 12 kcal/kg/week, lost about half of the predicted
few more pounds and you’ll be able to wear them. Suddenly weight loss, just 2.7 kilograms (less than 6 pounds) on average.
you jump out of bed, throw on workout clothes and head out The results of this study may surprise you. But, the relation-
the door. As you sweat through boot camp, tired and sore from ship between exercise and weight loss isn’t cut and dried. On
your last workout, you may wonder if the extra exercise is mak- paper, burning an extra 3,500 calories per week should lead to
ing any difference. It’s been months and that last 5-10 pounds a weight loss of one pound per week (3,500 calories = 1
hasn’t budged. pound). But, weight loss studies using exercise often come up
Is exercise for weight loss pointless? After all, gyms nation- short on their weight loss predictions based on this equation.
wide are filled with people who work out several times a week And this gap between predicted weight loss and actual weight
and though some experience significant transformations, there loss seems to widen when you do more exercise in an attempt
are many others who look the same as they did when they to lose weight faster. This is likely due to compensatory mecha-
signed their membership. And, there are plenty of skinny young nisms that prevent us from losing weight quickly. Though future
women who don’t do a lick of exercise, yet they stay slim. research will need to explore these compensatory mechanisms
For the past few decades, we’ve clenched onto the common- in greater detail, overeating is likely to play a large role.
ly-held belief that exercise leads to weight loss. However, obe-
sity rates have skyrocketed during the same period of time that
we started exercising more. Maybe our moms and grandmoth- Does Exercise Increase Our Drive to Eat?
ers did weight loss right: skip the exercise and just cut out the Previous studies have found that people eat more when they
desserts and higher-calorie foods. exercise more, negating some of the calorie-burning effects of
exercise. Exercise increases the drive to eat, so we end up los-
ing less weight than predicted. However, others strongly dis-
The Compensation Theory agree, since as humans, we should have some control over our
Some consider exercise worthless for weight loss because of food intake. After all, there are plenty of people who have lost
the compensation theory. This theory indicates that hardcore weight and maintained their weight loss for years— the
training leads to compensatory mechanisms that curtail our National Weight Control Registry, though self-reported, can
weight loss efforts. These may include a decrease in our non- attest to this.
exercise activity (aka sitting around in our spare time), changes There are several things that contribute to the exercise more,
in our metabolic rate that drive us to regain weight, and an eat more equation. For one, some people overestimate the
increase in our food intake. amount of exercise they do or the total number of calories they
In a study examining this theory, scientists randomized are burning. Secondly, some exercise intensely for an hour or
sedentary obese or overweight postmenopausal women into more a day, but the rest of their week is spent doing very little
one of four groups: no exercise, or exercise provoking an ener- activity. They watch other people wash their cars, hire someone
gy expenditure of 4, 8 or 12 calories per kilogram of body- to do garden work and have a maid for heavy-duty cleaning.
weight per week (kcal/kg/week) for six months. All participants Thirdly, some justify their food intake because, after all, they are
did not change their diets. training for a marathon so they should be able to eat anything,

right? Yes, exercise does burn calories, but the theory of ‘after- weeks. Each diet group was given a specific macronutrient
burn’ may be a bunch of hogwash— especially if you don’t (carbohydrate, protein and fat) ratio to follow for the first 10
jack up the intensity. According to a study done in rats, moder- weeks of the study. They all consumed 1,200 calories for the
ate exercise lasting less than one hour doesn’t turn you into a first two weeks, 1,600 calories for the next eight weeks and a
calorie-burning furnace the rest of the day while you are sitting weight maintenance diet of 2,600 calories (consisting of
at your desk job. And, even if you gain some muscle tissue, this (55:15:30 percent carbohydrate: protein: fat) for the final four
won’t turn your body into a metabolic machine. weeks of the study. Exercise consisted of two circuit workouts
At rest, muscle tissue burns about 13 calories per kilogram back-to-back on three days per week.
per day, whereas fat burns about 4.5 calories per kilogram per Though all lost a little lean mass, the exercise-only group
day. So for every pound of muscle you gain, you are burning an and diet + exercise groups saw significant changes in waist cir-
extra 5.9 calories per day— the equivalent of a stick of sugar- cumference. The very low-carbohydrate high-protein diet group
free gum. Though muscle and fat are the two largest compo- (7 percent carbohydrate, 63 percent protein, 30 percent fat)
nents of your body mass, they have a much smaller contribution and low-carbohydrate moderate-protein diet group (20 percent
to resting energy expenditure than your organs do, which carbohydrate, 50 percent protein, 30 percent fat) lost a greater
accounts for just 5-6 percent of your body mass, yet about 60 amount of total weight and fat mass than the high-carbohy-
percent of your resting energy expenditure. Keep in mind that drate, low-protein diet group (55 percent carbohydrate, 15 per-
muscle tissue won’t make you burn a ton of extra calories per cent protein, 30 percent fat), though these results were not sta-
day and, as a female, it’s a lot harder to add muscle tissue, tistically significant.
because we don’t have the hormonal profile that men do. And, the first two weeks of the study, when the participants
This relationship between muscle tissue and energy burned ingested 1,200 calories, resting energy expenditure (the
at rest shouldn’t make you cross resistance training off your list amount of calories their body burned at rest) dropped signifi-
in favor of hours on the elliptical machine. For one thing, resist- cantly. When they increased their calorie intake to 1,600, rest-
ance training will help give you a tight, toned body. And, we ing energy expenditure increased back to their initial baseline
start losing muscle tissue as we age, starting in our 40s— a levels. And, finally, at 2,600 calories (with intermittent diet-
process called sarcopenia. If you don’t build muscle tissue or at ing— six days out of 31 total days), resting energy expenditure
least prevent losing what you have, weight may creep on over increased even further. This study highlights just how important
the years, especially if you don’t adjust your food intake and diet and macronutrient composition is for weight loss.
increase your aerobic exercise and activities of daily living. Exercise can help you take weight off, keep it off and alter fat
Though exercise may make us hungrier— and depending on mass and lean tissue. But, the role of diet cannot be underesti-
the intensity— it may not boost 24-hour energy burn, a study mated. Control your total calorie intake, macronutrient ratio
conducted in rats indicates that exercise can help prevent and eat quality foods and you will experience greater weight
weight regain. The scientists at the University of Colorado loss and physique changes. If you find that exercise makes you
designed this study to simulate weight loss and a maintenance hungrier, incorporate a variety of strategies to control the total
plan in overweight humans. They induced obesity in obesity- number of calories you consume. Log your food intake and eat
prone rats by overfeeding them and limiting their physical fewer calories than you burn, substitute protein for some of
activity for 16 weeks. The rats were then put on a calorie- your carbohydrates, eat volume-dense foods before each meal
restricted, low-fat diet to take the weight off, and then an eight- (fruits, vegetables, broth-based soups, whipped shakes), choose
week weight maintenance plan of an ad libitum low-fat diet unprocessed foods as often as possible, eat 5-6 small meals a
during their feeding period. day and of course, limit the amount of alcohol you consume. ■
Half of the rats exercised on a treadmill 6 days a week and
the other half did no purposeful activity. Exercise made a References:
Wansink B, Chandon P. Meal Size, Not Body Size, Explains Errors in Estimating the Calorie
tremendous difference. The exercising rats showed less of a Content of Meals. Annals of Internal Medicine, 2006;145(5):326-332.
physiological desire to eat, regained less weight during the Mahabir S, Baer DJ, Giffen C et al. Calorie intake misreporting by diet record and food fre-
quency questionnaire compared to doubly labeled water among postmenopausal women. Eur J
maintenance period, burned more fat earlier in the day and Clin Nutr, 2005;60;561-565.
used carbohydrate for fuel later on in the day and accumulated Wang Z, Heshka S, Zhang K et al. Resting Energy Expenditure: Systematic Organization and
Critique of Prediction Methods. Obesity Research, 2001;9:331-336.
fewer fat cells in their abdominal region. Rolls BJ. The relationship between dietary energy density and energy intake. Physiol Behav,
2009;97(5):609-15.
Melanson EL, MacLean PS, Hill JO. Exercise improves fat metabolism in muscle but does not
The Key to Weight Loss: Diet + Exercise increase 24-h fat oxidation. Exerc Sport Sci Rev, 2009 Apr;37(2):93-101.
MacLean PS, Higgins JA, Wyatt HR. Regular exercise attenuates the metabolic drive to regain
weight after long-term weight loss. Am J Physiol Regul Interg Comp Physiol, 2009;R793-R802.
In a study examining weight loss and the effects of various Church T, Martin C, Thompson AM. Changes in weight, waist circumference and compen-
diets plus exercise in 161 sedentary, obese, pre-menopausal satory responses with different doses of exercise among sedentary, overweight postmenopausal
women, all groups experienced a net loss of lean mass. They women. PLoS ONE, 2009;4(2): e4515.
Kerksick C, Thomas A, Campbell B. Effects of a popular exercise and weight loss program
were assigned to either a no-exercise control group, a no-diet + on weight loss, body composition, energy expenditure and health in obese women. Nutr &
exercise group, or one of four diet + exercise groups, for 14 Metab, 2009;6:23.

ultimate in nutrition By Shoshana Pritzker
CARBS DON’T
MAKE YOU FAT:
RULES ON THE RIGHT WAY TO EAT CARBS
F
ear of carbs? Get over it! Enough of this ‘carbs make the spectrum, you can do one of two things: log on to the
you fat’ mumbo jumbo. It’s a shame that mainstream official glycemic index homepage
America hasn’t a clue that you don’t get fat from eating (www.glycemicindex.com) and search their database for any
carbs. It’s true you can actually burn fat while eating them given food, or you can come to an understanding of what
daily. The key is eating the right types of carbs at the right types of foods are identified as high- or low-GI. Since most
times. Refined carbohydrates like white bread and sugar are people aren’t carrying around a PC everywhere they go, let’s
the wrong choices. Studies show that sticking with carbs like look at the latter.
breads made with whole grains and legumes, wheat pastas, To start, let’s focus on what rating is considered high, low
beans, and sweet potatoes are optimal while keeping intake or moderate. A GI rating of 70 or higher is considered high,
to about 50 percent of daily calories.1 56-69 is considered medium, while 55 and below is low.
Sure, you can lose fat by cutting out carbohydrates. My Remember, the amount of carbohydrate in a food is also to
question to you is why cut out carbs completely from your be considered, when determining how fast a food will be
diet if it’s not necessary for effective weight loss and control? digested.
Besides being absolutely delicious, carbs provide energy to To be on the safe side, it’s always ideal to stick with natu-
fuel your day and more importantly, your workout. ral foods. Highly processed baked items and prepared foods
Of the three macronutrients (protein, carbs and fats) car- tend to be higher in sugar, as well as saturated fat and empty
bohydrates are not an essential nutrient in the human body. calories, resulting in a higher rating on the GI scale. Whole
Because the body can convert protein and fats into energy in grains, legumes, beans, and even fruits are all better choices
the form of glucose (sugar), carbohydrates may not be need- than white breads, white rices, and of course cakes, cookies
ed. However, that doesn’t mean you should ditch these ener- and sweets. Just because a food is considered natural doesn’t
gy-rich foods. As long as you’re eating the right carbs the
‘right way’ you’ll be on your way to a tighter tummy. HIGH GLYCEMIC MODERATE GLYCEMIC LOW GLYCEMIC
BEVERAGES BREAD AND GRAIN PRODUCTS BREAD AND GRAIN PRODUCTS
Gatorade – 91 Pasta – 41 Barley – 25
The Right Stuff Carbonated soft drink – 68

BREAD AND GRAIN PRODUCTS
Rice, white – 56
Rice, brown – 55
Power bar – 30-35
PR bar – 33
A carb is not just a carb. The idea of using the glycemic Bagel – 72 Pumpernickel bread – 41 FRUITS
index for weight control stems back a decade ago to prevent Bread, white – 70 Bran muffin – 60 Apple – 36
Bread, whole wheat – 69 All Bran – 42 Apricots, dried – 31
diseases such as heart disease, diabetes and obesity. The Corn flakes – 84 Muesli, toasted – 43 Bananas, underripe – 30
glycemic index is a ranking of foods on a scale of 0-100, Oatmeal – 61 Special K – 55 Cherries – 23

Graham crackers – 74 Mini-wheats – 58 Grapefruit – 25
based on the extent to which they raise blood sugar levels Grape Nuts – 67 Popcorn – 55 Pear – 36
after consumption. Foods that score high on the GI scale are Cream of wheat – 70 Buckwheat (kasha) – 54 Peach – 30-40
those that absorb rapidly and result in a quick insulin spike, Bran flakes – 74 Bulgar – 47 Plum – 25
Puffed wheat – 74 FRUITS Strawberries – 32
causing fluctuations in levels of blood sugar. Total – 77 Orange juice – 57 LEGUMES
It’s those foods that we overindulge in, causing nothing Cheerios – 75 Bananas, overripe – 52 Soy beans – 18
but continual spikes in insulin when the body has no use for Breakfast bar – 76 Oranges – 43 Black beans – 30
FRUITS Apple juice, unsweetened – 41 Pinto beans – 39
it. In the end, this sugar ends up being stored as fat. Rapid Watermelon – 72 VEGETABLES Lima beans – 32
surges of insulin and blood sugar levels cause diabetes and Raisins – 64 Corn –55 Chickpeas – 33
Honey – 73 Peas – 48 Green beans – 30
obesity, two factors leading to heart disease and ultimately a VEGETABLES Sweet poatato – 54 Kidney beans - 27
shorter lifespan. Low GI carbs absorb much slower, resulting Poatato, baked – 85 LEGUMES Lentils – 29
in a gradual increase in blood sugar levels. Potato, microwaved – 82 Baked beans – 48 Bean threads – 26
Lentil soup – 44 Split peas, yellow – 32
Studies have found that diets high in low-GI foods lower Soy milk – 30
serum triglycerides, lipoproteins and cholesterol in the Glycemic Index Reference Guide VEGETABLES
blood. They’ve shown to lower blood glucose and insulin Since this is a new area of research, all foods All LGI except those with
have not been evaluated for their place on the starch
levels in diabetics. Low-GI carbs show positive health bene- glycemic index. That will take many years. However, Dairy products
fits in weight control by increasing satiety, controlling here’s a brief list of foods on the Glycemic Index. Chocolate milk – 34
Choose predominantly from the low and moderate Skim milk – 32
hunger, improving insulin resistance and controlling insulin GI columns, and sparingly from the high GI column. Whole milk – 27
surges.2 So you see, not all carbs are created equal. For more information, go to: Yogurt, low-fat, fruit – 33
In order to determine which carbs fall under which end of www.glycemicindex.com.

mean it’s low on the GI scale. Those items are best consumed post-workout, when
your body will use that spike in insulin to shuttle protein in to the muscle for repair.
For instance, an excellent post-workout carb source might be some pineapple or
rice cakes because they lie moderate-to-high on the GI scale. While your best choice
for a breakfast or lunch meal would be a couple of slices of Ezekiel toast (flourless
bread) or some hummus with carrots. Are you seeing the big picture here? The idea is
to use carbs when most needed (breakfast, first half of the day, and post-workout).
Get it straight; carbs don’t make you fat… overproduction of insulin does! Control
insulin by controlling the foods you eat and it’s a win-win situation. You can eat
carbs and stay trim too!
5 Tips for Eating Carbs

1. Choose whole-grain hot or cold cereals for breakfast. These foods refuel your
energy stores from a night of fasting, providing energy for your day. They’ll also
keep your tummy full between meals.
2. Try incorporating breads made without flour like Ezekiel 4:9 by Food for Life.
Make yourself a sandwich and throw it in a cooler for lunch. Flour (white or brown)
both absorb rapidly so drop it whenever possible.
3. Skip the sugary beverages. Drinking your carbs is a great way to fill up on
excess calories. Leave your carb intake to whole-food meals; they’re nutrient dense
and more filling.
4. Bring on the beans. Chickpeas, beans, lentils and even soybeans have consid-
erably low GI scores and are delicious additions to any healthy diet.
5. Pair your carbs with healthy fats and lean proteins. Protein and fat (especially
fat) absorb quite a bit slower than carbohydrates. Pairing these items will slow the
absorption of the meal altogether. Not to mention, you’re creating a more balanced
meal that way.
Ezekiel Bread Pudding

This recipe was derived from recipes.sparkpeople.com
Ingredients
10 slices Ezekiel Cinnamon Raisin Bread
3 cups soy milk
½ cup honey
¼ tsp. liquid Stevia extract
2 whole eggs
2 egg whites
1 tsp. vanilla
1 tsp. cinnamon
½ tsp. nutmeg
½ tsp. allspice
pinch salt
Directions
Place bread slices directly on oven racks and set oven to 170°F. Meanwhile,
whisk wet ingredients, honey (add ¼ tsp. stevia for sweeter result) and spices
together. Remove bread from oven and cut into cubes (9 cubes per slice). Spray a
9x13 pan with cooking spray and put bread cubes in, then pour your big bowl of
wet stuff over the bread. Use your hands to press lightly to help the bread soak up
more liquid. Bake at 325°F in a water bath for 50-60 minutes or till knife in center
comes out clean. Cool slightly and serve. Much better the second day, after cooling
and reheating. Number of Servings: 6
References:
1. Merchant, A.T. et al (2009). “Carbohydrate Intake and Overweight and Obesity among Healthy Adults.” American
Dietetic Association, 109:1165-1172.
2. De Natale, C. et al. (2009), “Effects of a plant-based, high-carbohydrate, high-fiber diet vs. high-monounsaturated low-
carbohydrate diet on postprandial lipids in type 2 diabetic patients.” Diabetes Care.

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HOLIDAY GIFT IDEAS
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Women’s Corner Reserve your Space...
Call Jennifer Blechman at (212) 715-0554
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FOR WOMEN!

THE SCIENTIFIC APPROACH

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

Lean & Fit

www.storemags.com & www.fantamag.com

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

Training Diet & Fat Loss Health & Beauty

90 Body Part-iculars 34 NutritionRx Info-Bits 38 Beauty and

122 Cardio Burn 116 Fat-Blasting Recipes 130 Rave Reviews

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16 FITNESS Rx DECEMBER 2009 www.fitnessRxmag.com

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WALKING AND JUMPING LUNGES PRODUCE DIFFERENT BENEFITS

STRENGTHEN THE GLUTEUS

MEDIUS MUSCLE TO REDUCE

The gluteus medius muscle (GM) is the principal hip

18 FITNESS Rx DECEMBER 2009 www.fitnessRxmag.com

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MORE THAN researchers, using a technique called electromyo-

FAST CURL-UPS RECRUIT THE

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Brown Fat Activity Less In the Overweight

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Runners Live Longer With Less Disability

Jump Training Boosts Bone Mass

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Nuts: The Extra-Virgin Olive Oil

Mediterranean Diet Promotes Health and Longevity

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Low-Fat Diets Healthier

Stay Away from Tilapia

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Support The People’s

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Vitamin Fish Oil and Exercise Prevent

Whey Protein Supplement Speeds Fat Loss

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Fat Loss ab fat levels increase the risk of heart attack,

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Tweak Your Diet Be Part of the Experiment

www.fitnessRxmag.com DECEMBER 2009 FITNESS Rx 51

NEW STUDY REVEALS

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www.fitnessRxmag.com DECEMBER 2009 FITNESS Rx 53

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