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7/26/2019 Natural Muscle - June 2016
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www.NaturalMuscle.net 1
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2 Natural Muscle Magazine June 2016
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www.NaturalMuscle.net 3
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4 Natural Muscle Magazine June 2016
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www.NaturalMuscle.net 5
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TRAINING
14 Good Form Gone Awry
16 Mental Roadblocks
32Your Core
Your Power Source
26 Variation to Beat Stagnation
34 Bodyweight Beatdown
42 Dr Zs Corner Weighted Vest Workouts
58 Top Ten Drug Free
Mass Machine Training
10 Taking the Stage
12 Vegetarian Bodybuilding38 Welcome to my World
-Kristin Vermillion
52 Fit Pet
IN EVERY ISSUE
Fit Pet
contents
JUNE 2016
24 Stay Healthy Banana
Grilled Halibut with Cilantro
27 Protein Carrot Cake Donuts
28Ask Abby
36Avocado; the Worlds
Fittest Fruit
44 The Fit Gourment:Shiitake and Roasted Pepper Pizza
NUTRITION
On the Cover, Dustin Myers
Photo by Cory Piehowicz
Cover design by
by Alex Gonzalez
@photosbyalexg
30
NM
14
46
34
Why your perfect form is holding you back!
GOOD FORMGONEAWRY:
BODYWEIGHT BEATDOWN
Remembering Mike BonDurant
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By: Debbie Baigrie
my two cents
CIRCULATION
Natural Muscle Magazine is distributed to
select gyms and health related businesses
throughout the USA. If you would like to carry
the magazine at your location please send an
email to [email protected], fax 813-354-2460, or
order online at
www.naturalmuscle.net. There is a one time
fee for this. Natural Muscle Magazine is avail-
able free of charge at select locations, limited
to one copy per reader. No person, without
written permission, may take more than one
copy of each issue.
DISCLAIMER
Natural Muscle Magazine does not necessarily
agree with the views in articles and assumes
no responsibility for any claims or representa-
tions contained in this magazine or in any ad-
vertisement. Copyright 2016 Natural Muscle
Magazine, Inc., all rights reserved. Readers
are advised to consult their physician before
starting a diet or exercise program.
Natural Muscle Magazine, Inc
Tampa, FL 33606
EDITOR IN CHIEFDebbie Berkovits Baigrie
ARTDIRECTION
Alex Gonzalez
WEBSITE
Shelly Dickson
PROOFREADER
Elizabeth Wozniak
MEET OURWRITERS
ON PAGE 62
Do you want to share your
passion with our readers?
We are looking for good writers.If you think youve got what it takes, send us
Be Deaf To the Naysayers!Once upon a time there was a bunch of tiny frogs who ar-
ranged a running competition. The goal was to reach the top
of a very high tower. A big crowd had gathered around thetower to see the race and cheer on the contestants.
The race began...
Honestly, no one in crowd really believed that the tiny frogs
would reach the top of the tower. The crowd yelled statements
such as:
The tiny frogs began collapsing. One by one. Except for
those, who in a fresh tempo, were climbing higher and higher.
More tiny frogs got tired and gave up. But ONE continued
higher and higher and higher. This one wouldnt give up!
At the end everyone else had given up climbing the tower.Except for the one tiny frog who, after a big effort, was the only
one who reached the top! All of the other tiny frogs naturally
wanted to know how this one frog managed to do it?
A contestant asked the tiny frog how he had found the strength
to succeed and reach the goal? It turned out that the winner
was deaf.
If we want to do something out of the box whether it be
will be others who will criticise. people who cant wait to tell
us how crazy we are. We have to ignore thembe deaf to
them, because we know from where it comes. We need to
stick with the ones who encourage us and succeed!
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ProSupps
Athlete Taylor Vertucci?
WHO
COMPETED?
taking
the
STAGE
Levi BartlettAge:24
Show:Kelowna Classic (drug tested show)
Class: Open, class C - Mens physique
Photographer: David Aboody
Jennifer NeilI am a WBFF Pro Fitness Model.
I competed in the LA Pro/Amateur show in Hollywood on April23, 2016 at the Beverly Wilshire Theatre. I placed 4th in the
Pro division and won the Best Theme Wear award.
Photo Credit: Dan Galic
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VEGETARIAN
BODYBUILDING
CHRIS WILLITTS
VegetarianBodybuilding.com
FLAX OIL VS FISH OILe e rely ee ere
oil wins.
broccoli and walnuts, are rich in an omega-3 fatty acid called al-
because ALA helps muscle growth.
ALA is naturally produced in the body, and helps us collect
energy and nutrients from the food we eat.
Some experts say as long as youre healthy, the body can
produce all the ALA it needs. Others say we need to get a certain
amount from our diet. In any case, its recommended that you get
your nutrients from whole foods, not supplements, whenever pos-
sible. Spinach, kale, brussel sprouts, broccoli, potatoes, walnuts,
hemp, and chia seeds are good whole food vegetarian sources of
ALA, as well as canola and soybean oil.
Fish oil has ALA, but it also has omega-3 fatty acids DHA and
WHAT ARE OMEGA-3 FATTY ACIDS?Omega-3 fatty acids (omega-3s) are polyunsaturated fatty acids
that are essential nutrients for optimal health. We need them fornumerous normal body functions, such as building cell membranes
in the brain. Omega-3s are also associated with many health
identifying more potential uses for a wide range of conditions,
including cancer.
FLAX OIL
FISH OIL
FERMENTED COD LIVER OIL
VS ...
The decline of nutrition in our diet over the past century has
studies show that this is at least in part to blame for the rising
(e.g. depression), and poor neurodevelopment.
From Examine.coms, Can I eat ax
seeds instead of sh or sh oil for ome -
ga 3s?:
found in the form of Alpha-Linoleic Acid (ALA). Not only is ALA not
by the body into a usable form, and the ratio of conversion from
unusable form to usable is rather poor, somewhere in the range
of 5-15%. Omega 3 supplements in the form of EPA and DHA are
For vegetarians and vegans, supplementing with DHA from
algae can markedly [enhance] the DHA status (of serum and
Supplementation of ALA and/or GLA is not enough.
FISH OIL VSFERMENTED COD LIVER OIL
Fermented cod liver oil wins.
except with a higher concentration of nutrients, and theyre more
absorbable to the body.
use a high heat process to extract the oils, being the cheapest and
fastest method.
The problem is, this process diminishes and/or destroys
valuable nutrients, including vitamin A and D, and denatures the
omega-3s. To counteract this, the manufacturers usually then for-
are suboptimal and substantially less bio-available.
potency.
Fermenting the cod livers avoids this entirely by allowing the
fat-soluble vitamins and oils to separate from the rest of the liver
in a cool temperature process. This preserves the natural nutrient
content, as well as making the nutrients more bio-available to our
bodies.
product, I recommend Blue Ice Fermented Cod Liver Oil. It was
developed by Dr. Weston A. Price, who traveled the world studying
vitamin butter oil act as catalysts to help the body absorb and
utilize minerals. Such substances were available in the diets of the
healthiest societies he studied.
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TAKE AWAY MESSAGE
aids in muscle growth.
-
In general, I dont advocate supplements, however in this case,
Other important points to consider:
Although there are opposing claims, its fair to say that the
-
tional needs, and should consider supplementation.
recipe will make you forget that youre even eating vegetables. Coconut oil, roasted pecans, vegan Parmesan cheese, and lemon juice
theyll all love it.
Serves: 4
Get at least one gram of EPA and DHA each day, but not much
more than 6-7 grams.
chia seeds, walnuts, and hemp.
is poor in healthy people and even worse in vegans and vegetari-ans, who are especially prone to be poor converters.
Fish oil is more vulnerable to chemical oxidation, and it can be
harmful if not manufactured with high standards. Spend the extra
cash and get high-quality, its worth it.
The bottom line for vegetarian bodybuilders: Buy ax oil
that has algae-derived DHA, preferably one that is organic,
cold-pressed, and unrened.
Ingredients:
4 cups of broccoli (about 2 big heads), chopped
1/3 cup vegan Parmesan cheese
1/4 cup roasted pecans, chopped
2 tbsp coconut oil
2 lemons, freshly squeezed
4 garlic gloves, thinly sliced1 tsp black pepper, freshly ground
VEGAN PARMESAN BROCCOLI
Broccoli contains more
protein per calorie than
steak.
Instructions:
to hold them in a single layer. Add the garlic evenly on top of the
broccoli and then drizzle melted coconut oil. Sprinkle with the sea
salt and pepper.
are lightly browned.After removing the broccoli from the oven, immediately toss with
lemon juice, pecans, and vegan Parmesan cheese.
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By: Steve Marteski
Proper form is a fundamental part of weight lifting and
building muscle. Proper form ensures the muscle is
being targeted correctly and it also safeguards against
injury and undue wear on the joints and tendons. You
often see some egregious examples of bad form in the gym with
novice lifters on the lat pull down pushing the bar all the way down
to their waist, missing the target muscle completely, or the novice
squatter allowing their knees to cave inward, opening themselves up
to huge risk of injury. These are glaring examples of improper form
and need to be corrected sooner than later. However, like many other
things in life, there can be too much of a good thing. When attention
to perfect form goes so far that full exertion and output of the muscle
is restricted, it becomes a liability and not an asset. In order for a
muscle to achieve its full size and strength potential, it needs as much
stimulation as possible. Muscles grow from progressive overload,
and only from progressive overload. Push the muscle to the limit, ittriggers a growth response by adapting to that stressor. Muscles dont
actually even know what good form is, meaning that good form, in and
of itself, has no impact on provoking muscles to grow. Muscles only
know and respond to stress and grow to better handle that stressor
in the future. Below are three keys to keeping the muscles targeted
properly and injury-free, but at the same time allowing them the free
reign to achieve progressive overload and grow.
Avoid injury, not overload:Not unlike a weight belt or knee wraps, proper form is a tool in the
gym to avoid injury. Wearing a weight belt supports the lower back
and prevents the body from slipping out of place and injuring itself.
Knee wraps do much of the same in they offer more stability to the joint
to, in effect, prevent the knee from slipping out of its path of motion
during a lift. If form becomes too restrictive, however, the muscle
becomes unable to really exert itself and will not be stimulated to
grow. To illustrate this, envision a sprinter attempting to run a 100m
dash through a lane that is only two feet wide, roped off on the sides
to make sure he stays in his lane in competition. Not only does the
runner now have to run as fast as possible, but now also has to avoid
touching the ropes while running through such a narrow space. So
his efforts and energy are now split between running fast (the goal)
and not touching the ropes (the precaution). He will never be as
fast with this restriction as he is without it. Widen the ropes out to
three feet, however (competition width), and he is still staying within
his lane, however now can put his emphasis back on the important
thing, which is running as fast as possible and winning the race. This
is essentially the same idea with proper form in the gym. You want
to be able to run as fast as possible (fully exert the muscle), but not
cross out of your lane (get injured/ lose focus on the target muscle).
No such thing as perfect form:Proper form is not universal. Individual body mechanics dictate what
the same. There may be a particular machine or a particular exercise
in the gym that you just hate. It doesnt feel right, it makes you have
a weird pain or perhaps it just doesnt feel like its doing anything
constructive. Maybe you feel like you are doing it wrong or just being
a baby, but in fact, that particular exercise probably just isnt in tune
with how your body is structured. In reality, doing the exercise in spite
of these things will either a) waste your time or b) get you injured. The
same is true with the big lifts like squat and deadlift. Some people
prefer a narrower stance, some prefer wider. Similarly, some people
point their toes straight out, some people prefer toes at a 90 degree
angle or more. None of which are wrong. This is illustrated in the form
of Olympic lifters, whose form often varies quite widely. These are
elite athletes who have spent years perfecting their craft, so why do
all of their lifting styles not look exactly the same? Its because they
are all different people, with different bone structures and muscle tie
Listen to your body to get yourform right:When learning a lift, its important to start with fundamentally good
form through the coaching of someone in the know. However, it is a
bad idea to let someone else dictate your form 100%. Slotting yourself
favorite food, your perfect form is something you need to learn on
your own. Luckily, your body will give you strong cues as to what is
best. Any type of recurrent joint pain is a good indicator that some
adjustments are needed. Similarly, experimenting with elbow, hand,
and foot positioning will teach you as you go. Become very in tune with
your muscles, feel them, and be conscious of what you are targeting
in relation to how you feel immediately post set.
In conclusion, maintaining form to avoid injury and correctly target the
muscle is important to longevity in the gym. However, in the absence
of progressive overload of the muscle, it will all be for nil. Keep yourform tight enough to avoid injury and properly target the muscle,
however everything beyond that is too much.
TRAINING
Why your perfect form is holding you back!
GOOD FORM
GONEAWRY
:
By Stee artesi
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By: Frank Gigante,
Natural ProTRAINING
As a natural pro bodybuilder, often times the easiest part
of training and working towards my goals is the workouts.That doesnt mean that they are easy workouts, just that
the actual part of training is almost a no brainer. It is scheduled,
instant and I can use that to drive the next workout.
That may hold true for many people, but good workouts are not the
only measure of whether or not we reach our goals. There are so
that it is expected that we will all hit some roadblocks along the way.
I often post about expecting roadblocks and setbacks, or getting
knocked down. We must expect the unexpected. Getting knocked
down is not nearly as important as our ability to get back up and
overcome the obstacles. We cannot let those roadblocks stop us or
lies solely in our minds and it is our perspective that needs to change
not so much the obstacles in our way. From other athletes, to clients
we work with, to people I talk to there is always some common thread
of the mental roadblocks that keep them from reaching their goals.
SELF DOUBTThis can come from many different sources, but often at its root is a
question of whether or not we can accomplish such large goals. In
my experience, it is usually not the goal itself that keeps people from
moving forward and taking action but a larger fear of being willing to
do the work it takes to accomplish a goal. The saying that anything
matter of whether or not we CAN reach it, it is more a matter of are
we willing to do what it takes to get there. Goals are meant to be
large and hard to reach. It takes work, learning, failing, experience,
and consistent efforts to reach and achieve them. That is the part
that people question. That is where the doubt is held. Are you willing
to put in the time to learn, to practice, to prepare and plan, to keep
going time and time again?
Clear the Roadblock:Be honest with yourself. They say a goal without a plan is just a wish.
Wishing to be in better shape is nice, but if your are not willing to
consistently do the work to lose some body fat, build some lean muscle
than your goal of being in better shape is not a goal it is merely a wish.
MENTAL ROADBLOCKSHow to work through some of the toughest days to accomplish the greatest goals
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PERCEPTION OF STARTINGMany times what keeps us from starting something is the idea of
starting itself. We can put so much stress into thinking about starting
something that it becomes its own roadblock. How many times do
we put something off, even something like a household task or chore,
or a phone call, or meeting, because we think it is going to be too
involved, take too long, and we dont have the time. This thinking
can quickly become more work and stress than the time it actuallytakes to complete the task or make the phone call. When starting a
new plan whether its a workout, cardio, nutrition, or even a class,
we tend to build excuses which become obstacles and keep us from
ever starting.
Clear the Roadblock:Start with what you have and where you are. It is that simple. Just
start. If you are going to start running with a goal of running a 5k or
a half marathon, start today by going out and just running. Whether
it is for 5 minutes, once around the block, or for a set distance, just
do it. Once it is done you can better assess how to improve your
next run. An added bonus is you can use the time or distance from
or long, or even better, one more minute or a slightly longer distance.
SELLING ONESELF SHORT
to talk yourself out of doing something? You see someone else
do something, play a certain way, accomplish something, and you
immediately talk yourself out of ever trying to achieve the same goal.
Why? Can you achieve it? Yes. Will you? No. Why? Because you
already told yourself you cant! Henry Ford said, Whether you think
reason, be sure it is not just an excuse. More than likely you wont
Often, we tend to see how far we are from the goal, or how much more
we have to do to reach the goal and we think it seems insurmountable.
That is not the case. Skyscrapers are built from the ground up, one
row of bricks at a time. There is a huge gap between the starting
point and the end goal. The time is going to pass anyway. We must
make the most of the time, the days, the workouts, etc in order to
move closer to the goal. It is a process and not a one-shot deal.
Clear the Roadblock:To see things as possible, we must shift our focus from where we want
to be to what we can do right now. Focus only on the work you can
do today and do that work to the best of your ability. In the example
of running a marathon, todays effort might mean running just down
the street and back. Is that a marathon? No, but it is 100% of the
work that needs or can be done today. That is progress. The goal for
over time will lead to accomplishing the goal of running the marathon.
Stay focused on what can be done today, and do it.
MAKING MOUNTAINS OUT OF MOLEHILLSWe all have bad days. You overslept, were late for work, forgot to do
something, had an argument, any myriad of scenarios or interactions
that did not go as planned or expected. However, it doesnt mean
it should become the excuse of the day and let the rest of the days
plans slip away. Keep things in perspective. It is a moment, an hour,
an interaction. It does not predict the rest of the day and what youcan or cannot accomplish.
Clear the Roadblock:Put bad moments in perspective. Do not allow it to rule your day.
Put it in its place and then consciously choose to do things to stay
on track and keep your commitments and schedule for the rest of the
be successful and productive still. Having a bad day at work is not
an excuse to not get in a workout later in the day, or skip your healthy
meals in favor of a free for all eating binge. It is an easy excuse to
use, but to reach your goals it is better to refocus and then decide to
move forward with the day and still be successful.
is not the physical, actual work, but in keeping our minds focused and
positive and knowing that we can achieve whatever we seek out to
do. The mental aspect is perhaps the most important piece of the
equation, and one that often gets overlooked. Make a conscious
effort to recognize some of the mental roadblocks mentioned aboveand work to adjust your thinking as you catch yourself in those
moments. With an improved mindset, better results and work ethic
are guaranteed.
Feel free to catch up with me online on Facebook at www.facebook.
com/frankgigantenaturalpro. If you want to continue this discussion,
I encourage you to email me at: [email protected].
If you want even more hands on help or detailed plans check out
my online coaching site and
lets work closely together to keep you on track and moving forward
throughout this year.
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18 Natural Muscle Magazine June 2016
TAKINGINTENSITYTO A WHOLENEW LEVEL
ABOUT INTENSITY NUTRITIONFounded by a former Navy SEAL and a group of hardcore
-
tional products for athletes who train and operate at the highest
thresholds of athletic performance. Special operators and those
who train at ultra-high intensity require unique nutritional support -
and SEALs are famous for the intensity of their workouts. As one of
our teammates put it: "If you're not an eyes-watering, snot-running,
drooling mess at the end of a workout, you didn't do it right." To "do
it right" often includes augmenting a sound nutritional program with
supplements. Maintaining a perfect diet (which IS important) isnt
always achievable for an athlete with operational constraints or an
accelerated training regimen.Functional and tactical athletes need lean muscle mass, explosive
strength, and power for sudden, high-stress, high-performance
situations. We are proud to deliver the highest quality supplements
on the market.
OUR MISSIONFounded by a former Navy SEAL and a group of hardcore function-
-
ucts for athletes who train and operate at the highest thresholds of
athletic performance.
-----------------------------------------------------------------------------
WHY DID WE DEVELOP THESE
PRODUCTS?Special operators and those who train at ultra-high intensity require
unique nutritional supportand SEALs are famous for the intensity
of their workouts. As one of our teammates put it: If youre not
an eyes-watering, snot-running, drooling mess at the end of a
program with supplementsunless you have the time to delicately
measure your food intake six to eight times per day. Following the
healthiest diet (which IS important) isnt always achievable for an
athlete with a fast-paced lifestyle or accelerated training regimen.
Weve found that NONE of the existing products on the market
meet our needs. Functional and tactical athletes dont need to
"bulk up" or run or bike a hundred miles at a time. We need lean
muscle mass, explosive strength, and power for sudden, high-
stress, high-performance situations.
So when we created the INTENSITY line of products, we focused
on providing the right ingredients, in the right amounts, to give you
everything you need and nothing you dont.
That means:
Exceptional quality
Effective ingredients in clinically effective doses
NO "pixie dust" or "window dressing"
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YOU GET ONLY THE HIGHEST QUALITY
PROTEINS, CARBOHYDRATES, VITAMINS AND
MINERALSTHE STUFF YOUR BODY IS
DESIGNED TO RUN ON.
Our products are manufactured in an audited facility, and both our
products and our facility conform to the following guidelines:
WADA
NCAA
US Military
USADA
Dont waste time and money on supplements that fail to deliver.
Explore our site and read more about what our products will do for
you. Train with INTENSITY! www.intensitynutrition.com
Developing Supplements to Train and Competeat the Highest Athletic Performance
As the creator of the Perfect Pushup and the
CEO of Perfect Fitness, I am constantly look-
ing for products that take physical training to
Alden Mills
Founder and CEO, PerfectFitness
---------------------------------------------------------------
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20 Natural Muscle Magazine June 2016
Training and lifting weights is in my blood.
Growing up in rural eastern Ohio, I watched
every day as my Dad came home from his
shift at the local steel mill and headed out to
our detached unheated garage to pump iron
and hit the heavy bag. In the summertime
he would teach football players from the local
high school how to lift weights in our gym.
Needless to say, I couldnt wait until I was
old enough to get started. I remember him
showing me the ropes at age 12 and I was
instantly hooked.
my undergrad degree at Ohio State. I opened
training style is patterned after that same
blue collar work ethic that I learned in Dads
garage. Often times people get too caught
up in rep schemes, exercise fads, etc. when
the real keys are consistency, intensity and
toughness.
DUSTINMYERS
QUICK STATSHEIGHT
5'9"
WEIGHT
165
LOCATION
Pataskala, OH
ON THE COVER
Co-founder andowner of theOld School Gymin Pataskala, OH
www.corypiehowicz.com
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22 Natural Muscle Magazine June 2016
PROFILE
M
on myself to bounce back faster then the average, and
looking back I had unrealistic ideas of what the journey would look
like and the changes my body would endure. I had stayed active
of the time, I let myself indulge more then I normally would. Over
that time, I gained almost 50lbs and was determined and excited
to start the process in getting my body back to where it once was!
I had transformed my body with a 35lb weight loss once before
so I knew I had the tools and could do it once again. What I didn't
realize is that loosing baby weight is a much different ball game
and takes more time and patience as your body starts to heal from
the inside out. It takes 40 weeks to grow the baby so it it is likely totake just as long to shrink back.
are getting a minimum of 6 hours of sleep in a row, hitting the
gym too hard can actually stall your progress. Walking and light
workouts are plenty enough and spending that time to just really
enjoy and soak in the experience of your little one is more import-
ant. As soon as I started getting more sleep is when I noticed a
dramatic difference in both my nutritional self control and physical
energy. When you,re over tired, you will naturally start to crave
sugar and carbohydrates while your body attempts to get more
nap instead.
Nursing increased my appetite, so if you have chosen to go that
Tasha Walls
POSTPARTUMJOURNEYroute, or not, it is important to fuel your body with the right combi-
nation of whole unprocessed foods including lean meat, fruit and
veggies, complex carbohydrates, healthy fats and a ton of water.
My advice during this period of time is to be gentle with yourself
and really listen to what your body is telling you. Ease into exercise
and TRUST THE PROCESS. It can
and it will get back to where it once was.
During my journey I also learned that be-
cause my life is different now, my routine
looks different as well. Some weeks I got
3 workouts in rather then 6, but staying
positive and just doing my best every sin-gle day is what got me
through. my priorities
have also changed in
the way that a 6 pack
isn't at the top of my
list anymore and I am
ok with letting myself
have some treats here
and there in return for
slower progress. It's all
about whatever works for YOU.
If you can accept your body and release any
self doubt, while at the same time doing what
you can to improve it, your journey can be
peaceful, exciting and inspiring. There will be
moments of feeling defeated, and in those times
of frustration over what your body looks like
on the outside, bring your attention to all the
beautiful qualities you have within and know thatit is your thoughts that create your experiences.
There will be cycles of rest, dedication and
celebration and it is important to know that the
version of your best will vary from day to day
and that you won't be at the top of your game
perfect balance and knowing that youre on the
way to positive change.
It took me one full year to completely reclaim
my body back to where it once was, but there
were small improvements every month. If you
focus on the small improvements, time will go by
faster. Looking back, it would have been nice to
spend less time worrying about getting back into
shape and more time being in the moment and embracing every
little snuggle. I have learned from that going forward and have now
been able to truly appreciate the fact that I created another human!
I get to teach my son how to live a healthy and happy lifestyle by
leading by example and when I focus on how much I love him, it
makes it that much easier to love myself and feel comfortable in
my skin. I have more respect and appreciation for my body now
then I ever have and I just want women to know that you can have
any body you desire with enough patience, determination and
knowledge. not only can you get your pre baby body back, but it
can be even better!
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www.NaturalMuscle.net 23
- Marilyn Monroe.
This is one of the most beautiful quotes ever uttered by Miss
Monroe, and its especially touching because it comes from some-
one that spend much of their adult life as a star in the form of a
celebrity. We all deserve to have our time to shine, and its a matter
of taking the opportunities that are granted to us to show what we
can do. It speaks to the imbalance of attention given to only the
best and brightest among us, even though we all have something
to say, a talent to behold, and a spotlight that we deserve. More
inspiration at www.JoltOfJNL.com
Sensual Sweet PeaPlush Pear
Passion PlumeriaOriginal Scent
ensua weet eaPlush Pe
Share Your Beauty
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24 Natural Muscle Magazine June 2016
StayHealthyFOOD
Grilled Halibut with Cilantro
Darla Leal, LCPT
Grilled Halibutwith Cilantro
INGREDIENTS:
1 lime (slice into wedges)
Minced garlic (in jar to equal 3 cloves)
Sea salt to taste
Fresh black pepper to taste
cup fresh chopped cilantro
2 tablespoons extra virgin olive oil
1 lime cut in half for juice
2 tablespoons organic butter
GRILL PREP:
HALIBUT FILLET PREP:
Place halibut on large serving dish and squeeze
season with salt and pepper. Place halibut on grill
and set timer for 5-minutes cooking time per side.
CILANTRO SAUCE:
On stovetop, heat olive oil in skillet on medium heat,
add minced garlic and cook for about 2 minutes.
Add organic butter and squeeze the juice from one
whole lime into the pan. Add fresh cilantro, cook and
and serve.
---------------------------------------------------------
SIDE BAR: EAT FISH FOR FITNESS
source of Omega-3 fats and essential nutrients. Its
a rich source of phosphorus, vitamins B6 and 12,
magnesium and vitamin A.
Halibut is nutrient dense and low in calories at 220
fatty varieties is recommended for improved heart
health, decreased hypertension, and weight loss.Halibut is also a lean protein source for muscle
always prepare grilled or baked and not fried.
It is simple to prepare, quick grill time, and tastes
to your diet.
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26 Natural Muscle Magazine June 2016
TRAINING
By: Eric Broser
VARIATIONTO BEATSTAGNATION
Ask yourself this question:
mirror and decide if you look very much different than you did six months ago. Have you gained any
the answer is yes, then you are on a good path and should continue doing what you have been until it
zero gains but relentlessly doing the same things over and over, hoping for a different result. You know,
its funnyI see so many people in the gym that look exactly the same every year. They are always doing
maybe they are. Maybe mediocrity and complacency rules their lifebut not mine! I go to the gym with
only one goal in mind every day, and that is to continually push for the next level. If I look good today, I
tools! So, if you feel the same as I do, and you have been stuck in a rut, then lets look at a few ways to
light a new spark into your training
OUT WITH THE OLDIN WITH THE NEWThis is perhaps the simplest way to use variation to
beat stagnation-changing exercises! I know, I know,
you are very comfortable with the movements you
use right nowbut are they producing results?
Remember that the human body is a brilliant
machine that learns to adapt to almost anything
thrown at it repeatedly. If you do not regularly
change angles, grips, patterns of resistance (free
weights vs. cables vs. machines), your muscles will
in order to move the weight. Not good!
WHY IN SUCH A HURRY?
The majority of trainees out there are overly con-cerned with the amount of weight that is on the bar.
not at the expense of properly working a muscle.
Simply getting a barbell from point A to point B is
not going to necessarily facilitate muscle growth.
When you become too obsessed with looking like
usually suffers is form. Generally, the weight is li fted
and lowered too quickly so that momentum can be
utilized in order to keep the bar moving. However,
this is only serving to challenge your joints, not
your muscles. A much more effective way to train
is to lift more slowly, especially during the eccentric
(negative) contraction. Try a lifting tempo of 4/1/2
(4 second negative/1 second pause at stretch/2
second positive), at least for some exercises, and
I bet you will feel a burning sensation in your target
muscles that you have never experienced before!
if you are willing to leave your ego at the door you
will be rewarded with a lot of new muscle.
RETHINK A REP
picture simply lifting a weight up and down, or
down and up. But who says that this simple pattern
while you should get a little more creative, which
will serve to not only stimulate your mind, but
also your muscles. Remember how I mentioned
stressors that it is forced to deal with repeatedly?
Well, there certainly is nothing more repetitive
than a repetition! So, rethink a rep, and make your
muscles face something they are not used to! This
might be just the jolt you need to break through a
training plateau! Here are a few examples:
1 and reps: Pull or push the weight
if you were doing a bench press, for example, you
would lower to your chestpress the bar way
then lower to your chestthen press to the top.
rep followed by rep, such as with a leg extension
(squeeze to the toplower wayback to the
toplower all the way). This technique provides
a tremendous pump and burn!
Eccentric/Concentric Pauses:With these you will actually stop the repetition in
the middle, either during the positive or negative
portion of the rep. Using a BB curl as an example
curl the bar way and pause in this position for
2-3 seconds. Then complete the range of motion
and lower to the start position. For an eccentric
pause, you would curl to the top, lower way and
hold this position for 2-3 seconds before lowering
to the bottom. Real hardcore lifters might even
attempt reps with both concentric and eccentric
pauses in a single rep! Trust me when I say, these
5/5/5 reps: You may have heard of 21s, which
is a technique that some bodybuilders will use for
BB curls, however, I like using a 5/5/5 sequence
exercisesnot just curls. In case you are a novice
and have no clue what I am talking about, let meexplain 5/5/5s using the leg press. First you will
from the midpoint of the rep to the top. Finally its
time for 5 full-range, quad-cramping repetitions.
That = 1 set of 5/5/5s. I utilize these quite often,
but especially when I want to give my muscles a
good kick in the ass.
*WEBSITE: www.b-built.net
*INSTAGRAM: @coachericbroser
*FB: www.facebook.com/coachericbroser/?fref=ts
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By: Heidi Cannon
CARROT CAKE
DONUTS
DONUT
2 scoops Plain & Simple Quattro Protien
1/2 cup coconut milk
3 cups cooked carrots
2 packets of truvia sweetener or sweetener of choice
1/3 cup crushed walnuts
1 tsp. baking powder
2 tsp. vanilla
3 tsp. cinnamon powder
FROSTING1/4 cup ricotta cheese
2 tbsp soy butter
1/2 cup low fat cream cheese
2 tsp. organic icing sugar
METHOD:
In large mixing bowl blend all dry ingredients and set aside. Cutcarrots and boil in water until tender. Drain water and blend car-
rots into a puree form. Slowly fold in dry ingredients. Pre spray
donut baking sheet and scoop mixture into donut trays. Bake at
350 for 25 -30 minutes until golden brown or tender with a fork.
Let cool on baking rack before icing.
TOPPING
then slowly fold in butter and remainder or ingredients. Place in
fridge for 10 minutes to slightly chill before icing donuts.
Add sprinkles if desired.
Makes 8 donuts each donut approximately contains:
Cals- 213 Carbs- 16.5G Fats-7.6G Protien-11.3
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HEALTH
Editors note:I am so honored to have Abby Sayler
share her expertise with the readers of Natural Muscle. I
have known Abby for over 25 years and she has always
been my go-to health and nutrition expert. Her vast knowl-
edge has helped me and countless others many times
over the years. Abby opened Abbys Health and Nutrition
store in Tampa, Florida, nineteen years ago where she
continues to educate her clients and offer the largest
variety of health and nutrition products in the area. People
travel from all over the country to consult with her, as well.
Do you have a question for Abby? Send your inquiries to
[email protected] also offers free consultations.
Please call 813-996-6999 to make an appointment.
And visit abbyshealthandnutrition.com to read their highly
informative magazine!
Expert Advicein Health and Nutritionask ABBYBy: Abby Sayler
I have been experiencing fatigue and a general
inability to maintain my normal exercise levels for
some time. I have some concern it is low ferritin
levels. Is there anything you cold recommend with-
out a doctors diagnosis of low ferritin levels. - Lee
Hi Lee,
Yes we have products that will raise your ferritin levels. If you are
anemic from low iron or low B12, you will feel fatigue. Fatigue alsooccurs with adrenal exhaustion.
Sincerely, Abby
Do you sell a hormone replacement supplement for
women that are post menopausal? - Barbara
Dear Barbara,
Yes, indeed. I have herbs and supplements to balance your
thousands of my customers!
Sincerely, Abby
My 13 month old baby has
been constipated for a
couple of weeks, and her
doctor suggested that I
give her Miralax. Could you
e eee
natural laxative that would
be safe for a baby of this
age? Thanks for your help!
- Julie
Dear Julie,
A buffered Vitamin C is a great
way to relieve constipation. An
age appropriate probiotic may help
with gas.
Sincerely, Abby
Good evening, I am a 33 year old male who was
just diagnosed as mild Bi-polar. I am a little leery
about taking heavy medications such as lithium
and other altering drug. Do you have any sugges-
tions on natural or holistic approaches that can
help ease my manic urges due to a chemical im-
balance. Thank you for your assistance and I look
forward to hearing your advice. - Patrick
Dear Patrick,
I have helped many of my customers overcome neurotransmitter
imbalances. Omega Mood by Country Life is wonderful! Also, look
up Lithium Orotate information under Dr. Jonathon Wright. Great
stuff! http://tahomaclinicblog.com/lithium-the-misunderstood-mineralpart-1/
Sincerely, Abby
Hello. I was in your store, probably about a year
ago. I saw some shampoo that helped with hair
loss. I have had 4 babies and have some thinning
either from that, or just from getting older (I
am now 36). I am wondering if the shampoo is
still available and what it was called? My husband
would be interested as well, as he is in his early
40s and is seeing some thinning of his hair on top.
Thank you for your thoughts. - RoseHi Rose,
If your hair loss is due to genetic DHT accumulation, I recommend
Vive Restorative Shampoo. Typically hair loss occurs with low
thyroid. Have you had your thyroid panel done recently?
Sincerely, Abby
I am looking for about
a 30-40 day detox diet
plan. I plan on sticking
strictly to juices. I do
not have a juicer so I
must purchase my juic-
es. I need to maintain
some type of nutrients.
Do you recommend any
juices that you carry?
Thank you for your
help. - Dan
Hi Dan,
My favorite shake is Perfect
Food Raw Organic Green Su-
Life Time which makes it delicious! We carry many organic juices
and we juice organic only veggies here in our cafe.
Sincerely, Abby
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SS O
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30 Natural Muscle Magazine June 2016
By Bernadette Schimnowski Rosen
Photos by: Ed Johnston, Rick Schaff, Thomas Oed
TRI-FITNESS HALL OF FAMECLASS OF 2016Each year, the Tri-Fitness Challenge organization inducts new members into its Hall of Fame. The
prerequisites for the Hall of Fame are that they have been involved with Tri-Fitness for 10 years and
have made an impact on the sport. In the sport of Tri-Fitness, the athletes compete in the Obstacle
Course, Fitness Skills (Box Jumps, Bench Press and Shuttle Run), Fitness Routine, True Grit
Challenge and the bedazzling Grace and Physique event. Thus, the following athletes are not only
Brandy Goddard The former Oklahoma State cheerleader and track athlete was the 2012 Tri-Fitness World Challenge overall
champion. She has placed in the top 3 at several world challenges and has recorded a 54.25 seconds on the obstacle course.
Kelley Paz The former Tampa Bay Buccaneer cheerleader has placed in the top ten at several Tri-Fitness World Challenges and
has placed well each time with her Fitness Routine. Kelley has run a 59.94 seconds on the obstacle course.
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Charisse Rivers-Smith The University of Florida
graduate has been involved with Tri-Fitness since 2002. Shehas placed top ten and numerous events and has helped out as
a judge, timer, etc. at all the events which she has not competed.
Reesie is also known for her appearance on the reality show Fear
Factor. She has run a 52.28 seconds on the obstacle course.
Connie Knott The former Mississippi State University
cheerleader was the winner of the overall 2010 and 2011 Tri-
Fitness World Challenge as well as the 2007-2009 National
Challenge. She holds the 2ndfaster time on the obstacle course
with 46.75 seconds (world record 46.72 seconds).
Dottie Lessard-Brownsberger Dottie started competing in Tri-Fitness in 2002 and has been active ever since. Despite
fall of 2015, Dottie passed away.
Gina Raines
national events. She has won the Tri-Fitness Fitness Routine and has recorded a 52.63 seconds on the obstacle course.
Pamela Forrest The former Chicago native and Florida athlete won the 2008 Tri-Fitness Nationals. In addition, she has
recorded a 50.59 seconds on the obstacle course.
TRAINING
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TRAINING
by Kyla Gagnon
Photo
byNoelDaganta
Your core is the foundation of your health.
The root of your strength. Your POWER SOURCE if you will.
-
tion. It simply wont stand...not for long anyway.
Your CORE is more than just your Abs
Your core refers to almost every muscle in your torso, of course not including limbs.
Your core is responsible for your stabilization, the place where
force from one extremity can pass to another.
A strong core is responsible for all functional strength moves such as squats, deadlifts, push ups, overhead press
to name a few. Simple acts like getting up from a seated or laying down position requires a strong core, and as
we age the simple things become much more important and so strengthening your core is an excellent place to
start.
Here is a quick test you can do at home right now to evaluate
where your core strength is.
Another great test is the PLANK test. Can you hold a plank from your elbows and toes for 60 seconds? Again no
sway back, belly button pulled in towards the spine. Shoulder blades remain pushed slightly upwards towardsthe ceiling, almost creating a gentle rounding in the upper back. Your torso should remain neutral without raising
your hips.
Spend 5-10 minutes on your core 3-4 days a week to gain some strength, and watch the rest of your lifts or daily
activities improve along the way.
Your coreYour POWER SOURCE
PLANK Anywhere!Performed properly, the plank is targeting the muscles DEEP in the abdominal wall.
The transverse abdominals
These are your SIX PACK AB muscles, these are the muscles we want to strengthen
in order to build the beautiful six pack which sits just beneath the tummy skin.
Not only are you building a stronger abdominal wall with a plank, you are strengthen-
ing the muscles in which protect your back and your spine. You are toning your arms
and shoulders with a plank as well.
The proper execution of a plank looks like this:
Begin on your belly with your elbows placed under your armpits with your shoulders
directly on top of them.
Much like a push up, you will be driving force through your toes, focusing on nothing
more than breathing and holding your core tight.
down. Think of your belly button having a string attached to it, being pulled through
your body up to the ceiling. This enables you to tuck your belly in and tighten your
abdominals effectively.
Another way to ensure you learn to properly activate your transverse abdominals for
gently. It doesnt take much to activate the tranverse abdominals at all, and this
technique will teach you how to do it, until you get to the point where you will be able
to do it without touching them.
Jesse
Hladyphot
o
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COVER STORY
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W
mind when you think of gaining size and strength?
Probably heavy compound movements. What do you
picture when someone mentions a training protocol to improve
monotonous hours spent on a treadmill or bike.Although heavy lifting and cardio training are the standard
weapons in your arsenal of gains you are doing yourself a
disservice. Its time for you to take a serious look at the classic
bodyweight movements as an essential supplement to your
weightlifting. Many lifters include these exercises, but as more of
an afterthought - a few sets of push ups or pull ups for a warm up,
or a few sets of body squats on a de-load day. For years I have
utilized body weight exercises as a key component of my training
regimen alongside heavy weight training and cardio. Im not
talking a few repetitive sets here and there - I utilize full workouts
comprised only of bodyweight exercises as either a second
workout of the day or my primary workout on a busy weekend
when I cant make it into the gym.
Sowhat are the benets?
Bodyweight Exercises (BWE) require the use of your core and
many other secondary muscles to stabilize your body during themovement. Think of a pull up contrasted with a lat pull down. I
love lat pull downs but you are essentially anchored into position,
where as during a pull up you must use your abs, lower back and
glutes to stabilize your body as you pull (unless of course you
of your core muscles during BWE builds that real world strength I
yourself hanging for dear life off of a rooftop.
Not only do the majority of BWEs utilize and build core strength,
but the most effective core exercises themselves are bodyweight
based. Im not talking about your traditional crunch variations,
most of which are isolation movements for the abdomen and
have little value when it comes to strength training. From a
weightlifting perspective, the most important role of the abs is to
provide stability for the torso during heavy lifting such as squats
and deadlifts. Compound power exercises such as ab wheels,
ring lay outs and planks build stability and recruit all of the various
the abdominals.
joints and give your body a break from the heavy pounding of
weights. I typically lift each muscle group fairly heavy 1-2 times
per week, but I am able to get another pump in at some point using
BWEs. My body can handle 2 heavy back workouts plus another 2
pull up routines during the same week - but if I tried to do 4 heavy
weight routines that targeted my lats I would probably be sore and
injury prone. Heavy squatting takes a toll on your lower back,
knees and hips, so a good way to get an additional leg workout in
for the week is 15 minutes of continuous body squats or walking
lunges. All gains, no joint pain.
Some people would be quick to point out that they would
to the high number of reps they are capable of. This is where I
encourage you to get a little creative and think outside the box.
By: Dustin Myers
COVER STORY
BODYWEIGHT BEATDOWN
From the Old School Gym
www.c
orypiehowicz.c
om
Here is an example of one of my 100 rep staples: are extended out in front of you Keeping your elbows up curl
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so you wont be able to put on mass or increase strength the
old fashioned way by lifting heavier. However, by utilizing and
increasing the Time Under Tension (TUT) for each rep you will be
amazed at the amount of progress you can make.
Here is a great routine where I utilize a 5/5/5 TUT + 5-10
additional reps on each set. 5/5/5 TUT denotes the pace of
each rep - 5 seconds on the eccentric (lowering) portion of themovement, 5 seconds isometric (pause) contraction at the bottom,
then a 5 second concentric (the way up) movement. Each rep
lasts 15 seconds total. Once you have completed 5 super slow
reps, complete 5-10 additional regular pace reps.
TIME UNDER TENSION***Each set is 5 reps of 5/5/5 tempo + up to 10 regular reps
A. Superset: 3 sets
Split Squats (each leg)
Pull Ups
Dips
B. Superset: 3 sets
Squats
Underhand Chin Ups
Narrow Push Ups
C. Superset: 3 sets
BW Skull Crushers Single Leg Glute Bridge (each Leg)
Single Leg Calve Raises
D. 6 minute Plank
e r erestart with Bulgarian Split Squats
utilizing 5 TUT reps plus an additional 10 regular on each leg.
Once you have completed both legs, transition immediately to pul
ups, following the same rep scheme. Follow suit on Dips then rest
1 minute before starting the next round. Complete 3 sets.
The second supersetis 3 rounds of Squats, Underhand Chin
Ups and Narrow Push Ups. Make sure when holding the bottom
(isometric pause) position of the squat to keep your chest up and
in good position.
The third supersetis 3 rounds of Bodyweight Skull crushers,
Single Leg Glute Bridge, and single leg calve raises. When
performing BW Skullcrushers, place your hands on either a plyo
your head to the back of your hands. The lower the box (and the
will be. Close out this workout with the ultimate TUT core workout,
a 6 minute static plank. Switch to side planks when necessary, but
try to make it the entire 6 minutes without taking a break.
ONE HUNDRED REP COUNT DOWNWhile the TUT bodyweight routine is more geared toward gaining
size and strength, I also utilize BWEs for conditioning. One of
my favorite ways to get a great pump and send my metabolism
thru the roof is using the 100 rep method. The 100 Rep Method
is pretty simple - pick an exercise and do max reps for as many
sets as it takes to get to 100 total. The goal is to complete 100 of
each exercise (and the entire workout itself) as quickly as possible.
Here is an example of one of my 100 rep staples:
100 Box Jumps
100 Pull Ups
100 Dips
100 Lunges
100 Chin Ups
100 Push Ups
100 Ab Wheels
Remember to complete 100 total before moving on to the next
sooner. There are different strategies you can apply - doing 10
x 10 with minimal rest, 4 x 25 with longer rest between sets, or
simply max effort on each set - and each
one will give you a completely different
workout. This routine is perfect for an
heavy session earlier in the day.
RING WORKAnother tool that I have used over the
years to dramatically improve my overall
strength and stability is gymnastic rings.
Because of their unstable nature, doing
any regular BWE on the rings recruits
numerous muscles to stabilize and holdposition. Gymnasts are some of the
strongest, well built athletes in the world,
and after doing this workout, you will
see why.
A. superset: 3 sets
Ring Dips - 10
Ring Row (Wide overhand grip) - 10
B. Superset: 3 sets
Ring Push Up - 10
Ring Row - Neutral Grip - 10
C. Superset: 3 sets
Ring Skull Crusher - 5-10
Ring Curl - 10
D. Superset: 2 sets
Ring In & Outs - 5 each side Ring Lay Outs - 10
Ring L-Sit Hold - 10-20 seconds
For all of these exercises, set the rings
at a height that you can grab without
lifting your arms (just below your waist). During Dips, keep your
Rows involve laying underneath the rings with your feet in contact
with the ground as you pull/row your chest towards the rings,
keeping your body perfectly straight. To make the Push Ups more
challenging, try putting your feet on a bench or a plyo box. Similar
walk backwards until your body is at 45 degrees and your arms
are extended out in front of you. Keeping your elbows up, curl
your hands to your forehead, squeezing and keeping tension on
the biceps the entire time. The starting position of the in & outs is
the same as a push up. Slowly lower into a push up, but extend
one arm out while the other stays in. Think of this movement as a
hybrid between a push up and an ab wheel. Alternate sides each
rep. The lay outs are similar to an ab wheel or barbell rollout. Its
very important to keep your abs tight and dont let your hips sagas you extend your arms out. For the L-Sit, start in a dip position
then slowly raise your legs out in front of you, pausing at the top. A
good starter version is to hold the position with your knees bent as
if you were sitting in a chair.
Hopefully now Ive changed the way you think about body weight
movements and they will no longer be an afterthought in your
strength program. When utilized regularly, these workouts will help
you become stronger, leaner, and more well rounded athletical ly. If
you would like to see a demonstration of technique, I have posted
form videos of each workout on my YouTube page - make sure
to subscribe to oldschoolgymOH, and be sure to follow me on
Instagram @coachmyers_gutcheck for daily motivation and unique
training ideas.
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36 Natural Muscle Magazine June 2016
FOOD
1-Cancer Fighter.
Cancer is a word that scares almost everybody. Its affected so
many of our lives and we must take a stand against it. Eating
have been shown to reduce the risk of certain cancers, including
cancers of the mouth, skin and prostate. This is due to the unusual
-
more, a 2007 study in the journal Seminars in Cancer Biology
found that the phytochemicals in avocados encourage cancer cells
to STOP growing and die. If that doesnt make you run to the clos-
est farmers market, then I dont know what will. Adding just a half
2- Avocado boosts immune function
22 amino acids that we need to stay healthy theyre a veritable
powerhouse for keeping illness at bay and energy levels high.
They also contain Glutathione which boosts your bodys immune
system and keeps your nervous system healthy. Not to mention,
when working out, our bodies are put under stress, this in turn can
affect the immune. Adding avocados into your diet will help build
the immune and protect it each day!
3- An Avocado Has More Potassium
than a Banana.
lets face it, bananas are known for their potassium levels but,
the avocado has them beat! A single avocado has 975 milligramsof potassium while a banana, delivers just half that, with 487
milligrams per large fruit.
Botanically speaking, the avocado is the fruit of the avocado tree,
same as the banana. And while culinary speaking, many of us are
more familiar with the avocado as a savory food, in some coun-
tries, such as Brazil, avocado is traditionally eaten sweetened, as
a dessert. All the while containing high levels of potassium that are
much needed for athletes who sweat daily and need electrolyte
replacement. Before picking up a chemical laden sports drink, try
consuming foods pre and post training such as the avocado!
4- Glowing Skin
We all know good fats help promote healthy looking skin, but the
combo helps keep skin nourished and glowing. According to the
Linus Pauling Institute at Oregon State University, an avocado and
B12 cream may be useful in treating psoriasis! In addition to that
amazing information, when adding good fats into the diet such as
mono and poly- unsaturated fats, skin textures have been known to
change to more supple and less dry textures. You can even make
an avocado mask by mashing a half an avocado in a bowl and
applying to the face as you would a mask. Let the avocado mask
sit on the skin for 5 minutes and rinse.
5- Osteoporosis prevention
We all need to protect our bones, especially women as we age.
Avocados may have the answer to the key nutrients that we
need to absorb all other nutrients! Half of an avocado providesapproximately 25% of the daily-recommended intake for vitamin K,
a nutrient that is often overlooked, but which is essential for bone
health. Vitamin K is often overshadowed by calcium and vitamin
D when thinking of nutrients important for maintaining healthy
bones, however, eating a diet with adequate vitamin K can support
bone health by increasing calcium absorption and reducing urinary
excretion of calcium. In a nut shell, without K we cant absorb the
much needed vitamins we need for strong bones!
6- Heart Health
-
healthier heart! Although there are many heart healthy nutrients in
avocados, one that takes the cake is Beta-sitosterol. This nutrient
helps to maintain healthy cholesterol levels. Research studies
suggest that the intake of avocados may enhance antiatherogenic
properties of HDL cholesterol, which helps in protecting your heart
hypertension. Potassium is a vasodilator, which relaxes the tension
of blood vessels and arteries, thereby reducing the chances of
clotting, heart attacks, and strokes.
When you think of fruit, especially a berry, an avocado might not be the rst that comes to mind!
But, in fact this delicious green is exactly that! Nicknamed the alligator pear for its shape and outer texture, the avocado is a powerhouse of a fruit!
Packed with nutrients and a super creamy avor, the avocado is gaining popularity and ending up in everything from salads
to toast toppings. The versatility alone is a reason to love them, but that doesnt even scratch the surface of how amazing they are
for our bodies. So what, exactly, makes this pear-shaped berry such a super food? Lets nd out!
AVOCADO;
the Worlds Fittest Fruit
By SJ McShane
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7- High in Protein
Whether you are a meat eater or vegan, avocados pack a protein
punch! Unlike many other fruits, an avocado actually contains mus-
cle building protein that is perfect for post workout nutrients. The
actual amount of protein depends on the size of the fruit, but about
100 grams of avocado contains 2 grams of protein. Add some of
and let the recovery begin!
8- Avocados can help lower cholesterol
Prevention is key and thanks to avocados monounsaturated fatty
acid content, studies have shown that avocados can help lower
cholesterol. A 2015 study by the American Heart Association
showed that an avocado a day was an extremely powerful tool in
the reduction of bad cholesterol. This, in turn, makes avoca-
Oncology Dietician at Cancer Treatment Centers of American at
Midwestern Regional Center.
9- Good Fats
Somewhere along the line fat has gotten a bad rap, and that needs
to change! Well, avocados are here to say that we need their fat,
good fat that is! Fats such as monounsaturated fats are shown to
reverse insulin resistance and regulate blood sugar levels, avoca-
dos and avocado oil are some of the richest sources of monoun-
saturated fats (MUFAs) in the world! MUFAs are the main dietary
form of fat in the Mediterranean Diet, which for decades has beenlinked to protection against heart disease, cancer, cognitive decline
and many other disorders. This is great news for those looking to
10- High Fiber Content
stabilize blood sugar levels, facilitate proper bowel regularity and
maintain proper weight control. Fiber also helps reduce cravings
craving in check!
11- An Avocado a day keeps the Doctor
Away
Vitamins are everything with it comes to optimum health. With
that said, water-soluble vitamins B and C are not stored in your
body, and we need them desperately. This means that you need
to replenish them every day. Thankfully, avocados are one of
the better vitamin C foods and sources of B vitamins out there.
12- Anti-inammatory Agent
such as rheumatoid arthritis, osteoarthritis and even caner.
phytosterols, carotenoid antioxidants, omega 3 fatty acids and
polyhydroxolated fatty alcohols. There are the good guys that
diseases and promoting sound health.
With all the fantastic things an avocado does for our bodies, we
cant stop there. Here are some more fun facts about avocados!
AVOCADO FUN FACTS:
1.Avocados contain the 18 amino acids required to form
than are proteins found in meat.
2.
absorption of nutrients.
3. -
triglycerides by 20%.
4.Avocados contain 35% more potassium than a banana
does. Potassium is important because it regulates blood
pressure.
5.Avocados provide the lutein necessary to protect you
from age-related eye degeneration.
6.
and/or treat rheumatoid arthritis.
7. -
vascular system and protect against prostate and breastcancer.
8. Vitamin B6 and folic acid control homocysteine levels
high quantities of homocysteine are linked to an in ceases
risk of death from heart disease
9. The avocado 80 varieties, HASS is most popular. They
also rank among the lowest of all fruits and veggies for
pesticide use.
10.
11.Avocado stems tell you when theyre ready. If youre
looking for a perfectly ripe avocado at the store, you can
and if they feel fairly soft without being overly squishy, in-
spect the stem area. The area just beneath the stem, if you
wiggle or remove it, should be pale green white meansits under-ripe, and black or brown means its over-ripe.
HOW TO PEEL AN AVOCADO
Cut the avocado lengthwise. Hold both halves and
twist them in opposite directions until they separate.
Remove the seed and cut each of the halves length-
wise into long quarter sections. Using your thumb
quarter and peel it off, the same way you do with a
banana skin.
PROFILE
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welcometoMYWORLD
PROFILE
Kristin Vermillion
To contact Coach A
www.jwathertonimages.com
STATS:MARITAL STATUS:Married for 14 years!
CHILDREN:None. However, we do have 3 in
the furry four-legged department.
EDUCATION: Bachelors and Masters Degree
from Florida State University in Speech Lan-
guage Pathology
AGE:39
HEIGHT:
WEIGHT: 133lbs
Last year at Lou Zwicks Fitness Universe, the talented
The more we talked, the more I respected her attitude; the
more we shot, the more I was impressed by her character.
Kristin needed to be in MY WORLD! Please read her
answers carefully as they reveal a love for her husband,
mention, this Florida native is stunningly down-to-earth,
an increasingly rare, wildly refreshing attribute in our ever
growing narcissist world. Youre going to like Mrs Vermil-
lion, I guarantee it!My Name is Coach A, Welcome to MY WORLD!
WHERE WERE YOU BORN?
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Born in Daytona Beach, Florida. Raised in Ormond Beach, Florida.
WHAT DO YOU CONSIDER THE GREATEST LESSON LEARNED?
To be grateful for every single day we have on this earth and with our loved ones. Good
health and being physically and mentally "capable" are gifts. Take advantage of everyday
and every moment, Life can change in an instant.
WHAT DO YOU CONSIDER YOUR GREATEST TRIUMPH(S)?
I think my greatest triumph is being an Army wife. This might sound silly, but its not for ev-
and adaptation for all of us and our extended family. Its something I know I agreed to fully
when Chad and I got married. I wouldnt change it for anything!
COMPETITION AWARDS AND ATHLETIC ACHIEVEMENTS?
I have participated in numerous sports and competitions since my college years, mostly for
fun and overall health.
Brown Belt in Taekwondo
NPC (National Physique Committee) Bikini and Figure Competitor in NC and SC
(placing 2nd and 5th for 2010, 2nd place for 2011)
FUP (Fitness Universe Pageant) Bikini and Figure National Competitor
(top 2 in 2011 and 2012)
WBFF Figure Competitor (2011 5th place, 2012 2nd place)
MuscleMania Carolina Classic 2011 Figure OVERALL Champion
Published in 2011 Swimsuit Issue of World Physique Magazine
2012 Overall Figure Title at the National Superbody (FAP) winning my PRO card
(Professional Status in the federation).
I continue to compete at the Pro level at National shows with Fitness America Federation
placing within the top 5 in 2014 and 2015
WHERE DO YOU LIVE AND WHAT DO YOU DO FOR A LIVING?
I currently reside in Tennessee. I am an instructor and trainer at NBalance Hot Yoga and
Fitness Studio.
I am also and Advanced Figure and Bikini coach for Cathy Savage Fitness.
IS THERE ANYONE YOU WANT TO THANK?
The person who really has to deal with my schedule and training is my husband, Chad. He
has been so supportive of me pushing my limits and seeing what I can do mentally and
physically. I thank him for not only supporting it, but being a part of all of it.
LAST MEAL?
Honey bar-b-que pork tenderloin and stir fry teriyaki cabbage, carrots, kale, broccoli, and
LAST CHEAT FOOD?
Wine and a large bowl of gnocchi with winter veggies and salmon. Maybe a cupcake or two
also. Ill never tell!
WHAT DO YOU SEE THAT IS GOOD IN FITNESS TODAY?
WHAT NEEDS TO CHANGE IN FITNESS TODAY?
Knowledge. Particularly about supplementation and nutrition.
WHAT IS YOUR PASSION: WHAT MAKES YOU TICK?
and really trying to spend time together when we have it. With being a military spouse, time is short and
uncertain, so trying to make time together a priority is very important.Go online to www.naturalmuscle.net
to read the in-depth interview.
Muscle Meals A G t W t St t th D !
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Muscle Meals
with Aaron Reed A Great Way to Start the Day!Ingredients:
6 Eggs
1 Squash
1 Zucchini
1 Yellow Onion
3 Small Tomatoes
1 Handful White Mushrooms
5 Leaves Romaine Lettuce
2 Green Onions
Limes
1 tbsp Coconut OilSpices:
1 tsp Salt
1 tsp Pepper
2-3 tbsp Garlic Powder
2-3 tbsp Cumin Powder
2-3 tbsp Mrs. Dash Lemon Pepper
Directions:
First clean and cut the squash, zucchini, and yellow onion and place in thecovered nonstick pan to cook on a med high heat. Next, add in the mushrooms.
Lightly season the food with salt and pepper but generously season with garlic
and cumin. Finally, squeeze the lime last. Stir all ingredients and leave covered
for approx. 8-10 Min. Stirring occasionally.
While that is going in a separate non stick pan melt 1 tbsp coco oil on a med
high heat. Add in 6 whole cage free farm fresh eggs and season heavily with
Mrs. Dash Lemon Pepper seasoning. After the eggs have cooked on one side
have been cooked and prepared garnish with sliced tomatoes and two green
onions.
Enjoy.
This is great example of Meal #2 on my plan according to my principles in my book,
A SuperNatural Lifestyle. This will allow us to utilize Beta Oxidation as our main metabolic
pathway increasing our energy production allowing us to burn fat while we eat.
Coconut Oil Benefts
Reduces risk of atherosclerosis and related illnesses.
Reduces risk of cancer and other degenerative con-ditions.
Helps prevent bacterial, viral, and fungal
(including yeast) infections.
Supports immune system function.
Helps control diabetes.
Provides an immediate source of energy.
Supports healthy metabolic function.
Improves digestion and nutrient absorption.
Supplies important nutrients necessary for good health.
Supplies fewer calories than other fats.
Promotes weight loss.
Helps prevent osteoporosis.
Is highly resistant to spoilage (long shelf life).
Is heat resistant (the healthiest oil for cooking).
Helps keep skin soft and smooth.
Helps prevent premature aging and wrinkling of the skin.
Helps protect against skin cancer and other blemishes.
Functions as a protective antioxidant.
www.coconut-connections.com/
Meal #2 or
Breakfast
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DR ZSCORNER
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Ars
en
ikS tu
dio
s
CORNER
Mimi Zumwalt, MD
Sports Medicine Specialist
Weighted vests have been utilized for numerous years
as a means of rehabilitation for injury or training for
usage by the general population. Recently, there is a surge of
wearing weighted vests by any and all active people
wanting, plus hoping, to boost burning calories.
Similarly, strength/conditioning coaches and high
performance athletes are always looking for different
ways to enhance performance as well. Military and
civilian recreational sports participants alike, have
to the body, seeking physical improvement while
exercising and working out. Over the past decade,
weighted vests have been used in research studies
as a tool to help prevent osteoporosis. However, be-
vest, just realize that with any other modes of using
training adjunct/equipment, there are both positiveAND negative aspects.
First of all, NOT all weighted vests are equal, in
both design and amount/adjustability of weights.
weighted bags, while others are made of l eaded ma-
terial. Fabric composition can be rigid or stretchable
type to better accommodate body contours. If you
use one with adjustable weight pouches, make sure
they are symmetric on either side before wearing.
The removable weights are usually pound, which
can be added into built-in slots incrementally up
to 20, 40, or even as heavy as 60 pounds. Prices
range anywhere from about $40 to over $140 or
more. Some models are unisex while other styles
around your waist.
So how does wearing a weighted vest work? Well,
positively load the spine and hip to help build bones,
better than just holding on to dumbbells. If worn
loosely, it could throw the wearer off balance and
cause joint injury. If a person is overweight or already
WEIGHTED VEST WORKOUTSWhat, When to Wear & Why
has lower extremity issues, it is not recommended to add more
weight to the body, which will contribute to 3-4 times excessive
load/impact on the knees causing problems.
Research studies have focused on older females wearing
weighted vests while walking/stair climbing, younger athletes
jumping, and sports participants warming-up. Results have been
mixed as far as building bone of the lower extremity; since it is
possible that the weight bearing/training exercises themselves also
add to bone density. What has been shown to be
effective, is the increased intensity and higher meta-
bolic rate during workout sessions, which translates
to burning 10-15% more calories. The weight of vest
worn must be at least 5-10% bodyweight to cause
using weighted vests seems to improve balance of
the involved subjects, thus decreasing risk of falling
in geriatric women. As for females wearing weighted
vests during the warm-up, researchers found that the
amount of weight must be between 2% and 8% body-
weight or heavier to improve leg power of up to 8%.
In summary, wearing a weighted vest of 5% body-
weight or more while warming up can help increaselower body muscle strength, possibly increase bone
density, and raise metabolism thus will burn more
calories. Do choose the type/style of weighted vest
-
ably. The type of vest having removable weights is
more versatile, allowing incremental increases thus
controlling how heavy you can tolerate wearing it.
Just be careful not to add weights too quickly or too
much, so your body is able to adapt to the increased
load. Do realize that more is not necessarily better,
since too heavy of a vest will put added stress on
your joints and could cause damage. Also remember
that building muscle and bone on the body is limb/lo-
upper extremity, only the core and lower limbs. So if
you need to heighten the intensity of your workouts,
then purchase a weighted vest to wear while training.
If nothing else, the extra added load on your trunk
will force you to focus more on each physical task,and hopefully helps you to feel that much lighter and
more powerful when engaged in actual competition,
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Vegan Pizza Anyone?
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Fit Gourmet StyleVegan Pizza Anyone?
By Danielle Singh, APCA
The Fit Gourmet
Shiitake &
RoastedPepperPizza
Ingredients:1 tablespoon olive oil
(plus a little more for drizzling)
2 garlic cloves, chopped
cup onion, chopped
6 ounces shiitake mushrooms, sliced
6 ounces roasted red peppers, choppedpinch
of sea salt
1 Ezekiel Sprouted Grain Tortilla*
cup tomato sauce, unsalted
2 ounces organic mozzarella cheese, shred-
ded and divided (or soy alternative is just as
yummy)
2 tablespoons fresh basil, chopped
Directions:1. Preheat broiler.
2. Heat olive oil in a skillet over medium-high
minutes; add mushrooms, red peppers and
sea salt; continue to cook for 5-7 minutes or
until mushrooms are tender. Remove from heat
and set aside.
under broiler until lightly crisp; be careful not
to burn the edges. Spread a thin layer of to-
mato sauce over tortilla and top with 1 ounce
of mozzarella, mushroom-red pepper mix and
sprinkle remaining mozzarella and fresh basil.
Broil again until cheese is melted and tortilla
is crispy.
Garnish with more fresh basil and red pepper
*Ezekiel 4:9 Organic Sprouted Whole Grain Tortillas (found in the organic freezer section) was inspired
by the Holy Scripture verse: Take also unto thee wheat, and barley, and beans, and lentils, and millet, and
spelt, and put them in one vessel, and make bread of it... Ezekiel 4:9
It was discovered when six grains and legumes are sprouted and combined, an amazing thing happens:
a complete protein is created that closely parallels the protein found in milk and eggs. Made from freshly
sprouted organically grown grains, there are 18 amino acids present in Ezekiel 4:9. Naturally avorful and
bursting with nutrients and is rich in protein, vitamins, minerals and natural ber with no added fat. Excellent
source of protein!
A healthy, low-carb alternative,
sure to satisfy those pizza cravings.
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R b i
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Remembering
MIKE BONDURANT
By: Neil Saffrer
On April 14th, 2016 the world lost a great man. Our friend Mike
Bondurant passed from this world after a brave 5 year battle
with cancer, which he fought like the true strong man he was.
I am sure that each of you reading this will have many of your
wonderful husband, father, son, grandfather, neighbor and friend.
Mike Bondurant was a veteran, a gym owner, a bodybuilding
contest promoter, an actor, an Emcee,
a salesman, an Iron Game collector and
historian, a writer, an environmentalist, a
knife collector and a great guy!
Mike grew up in Virginia and then
attended high school in Germany. The
son of a highly decorated Army veteran
he followed his dad Col. Ray Bondurants
footsteps and enlisted in the US Army
where he served in intelligence from
1958-1962.
After Mikes service he went to Yokohama
Japan where he met the love of his life,
his beautiful wife Tomi, they married in
1966 and had two beautiful daughters
Michelle and Misty.
Mike and Tomi lived in Hawaii from1964-1969 and Mike graduated from the
University of Hawaii. Mike had always
loved all things physical culture and while
in Hawaii he worked and trained at the famous Mits Gym (taking
over for Tommy Kono).
After moving back to the states (Delray Beach, Florida) Mike
Gym moved several time to bigger and better facilities but the feel-
ing was always the same, a family run gym, solid equipment, with
many pieces built by Mike (who took a welding class at the local
night school to learn how to build his own