Fitness Casopis

Natural Muscle January 2007

10 Natural Muscle January 2007
Natural Muscle January 2007 11
contents
RFC Ultimate Fighting 62
January 2007
46
by Richard Mannis GET
GREAT
TRAINING ABS!
The Hardgainer 22
by Russ Yeager
Muscleology Series-Abs and Legs 42

by Eric Hoult
The Magnificent 7! 48 52
FAME
by Hugo Rivera
NATURAL HEALTH
Quick and Healthy Meals 30
by Gina Ostarly
Are Vitamins Necessary? 56

by Sherry Goggin
MOTIVATION 56
Pz’s Perspective 26 SOHO
by Pz Hopkins
Welcome to my World 60
by Coach A
Walk your Talk in 2007 64 It’s not

by Brenda Kelly the work-
out it’s
YOU!

On the cover:
Gina Ostarly
Photo by: Walt Ostarly
cover designed by:

Alex Gonzalez
of Axis Design
www.AXISDZN.COM
24
check out Gina’s quick and easy WOMENS
healthy meals on page 30 TRIFITNESS

my two cents Publisher/Editor
Debbie Baigrie
Debbie Baigrie TotalH@aol.com
(he makes me look 20)
Walt Ostarly photo
“Change has a considerable psychological impact on Art Director

the human mind. To the fearful it is threatening because Alex Gonzalez
it means that things may get worse. To the hopeful it
is encouraging because things may get better. To the Web Design
confident it is inspiring because the challenge exists Shelly Dickson
to make things better.”
King Whitney Jr. photographers
John Atherton
I
t’s that time of year again—resolution time. Resolutions are great. The new year gives us an op- Bill Dobbins
portunity to reflect upon what we should and can change about our lives. Are we truly happy with Debbie Baigrie
where we are and what we are doing? What can we change to make things better? Skip Faulkner
Eric Freimanis
That, my friends, is the hard part—change. Writing down the resolutions is great and hanging
Alex Gonzalaz
them up on the wall is even better. But, actually changing our patterns to make these things happen is Waly Ostarly
‘iffy’, at best. David Paul
Many of us are so fearful of change (or shall I say the unknown) that we go through life on auto- Gordon Smith
pilot and without achieving many of our goals simply to be safe and feel comfortable. We stay in lousy Contributing Writers
relationships, dead end and unfulfilling jobs—even continue bad habits and nasty behavior, protecting Dr. John Atherton
ourselves from the fear of the unknown. “What if that new job doesn’t work out? What if I don’t like Cynthia Bridges
Jason Cohen
my new neighbors? What will I do on Friday nights if I part ways with my happy hour buddy (even-
Sherry Goggin
though I can’t stand him)?” What if ...those are hard words for many. (I know a man that still wears Pz Hopkins
a ‘mullet’ hairstyle. Ya think he’s afraid of change? :-) Things change and what may have worked for Brenda Kelly
us in the past, may not be working now. We have to always adjust to the changes. One day we may in Skip Lacour
Richard Mannis
love and five years later, we’re not. Do we have hope that things will change back? We all know the Danielle Nagel
truth—things never change BACK. Gina Ostarly
My mother always said to me, “Debbie, everything always comes up smelling like roses for Hugo Rivera
you” Russ Yeager
I used to take offense to that. But as I grew older, I became very grateful that I always took the
CIRCULULATION
road less travelled, the Road of No Fear. Who knows, maybe the fact that she said it so often instilled Natural Muscle Magazine is distributed to select gyms and
in me that everything always does turn out in the end for me. I have found that staying in any situation health related businesses throughout the USA. If you would
that feels wrong never reaps a tolerable scenario. like to carry the magazine at your location please call 813-
961-4806, email totalh@aol.com, fax 813-961-8736, or order
If you are ready for change in your life, pick up a copy of Who Moved My
online at www.naturalmuscle.net. There is a one time fee for
Cheese, by Spencer Johnson, MD. It is a wonderful story that teaches us how this. Natural Muscle Magazine is available free of charge at
to deal with change—whether it be in work or in our personal lives. Johnson select locations, limited to one copy per reader. No person,
uses mice going through a maze as his delightfully metaphoric story line. without written permission, may take more than one copy of
each issue.
At the end of the mice’s journey, one mouse sees the handwriting on the
wall... and it goes... EDITORIAL/MATERIAL SUBMISSIONS
Change Happens-they keep moving the cheese Email TotalH@aol.com for submission guidelines. Publisher
Anticipate Change-get ready for the cheese to move assumes no liability for safeguarding or return of unsolicited
material. We reserve the right to edit all material for clarity,
Monitor Change-Smell the cheese often, so you know when it is getting content and length. Natural Muscle Magazine does not know-
old ingly accept false or misleading editorial or advertising. Natu-
Adapt to Change Quickly-the quicker you let go of old cheese, the sooner ral Muscle Magazine will assume that all material is being
submitted for publication and if published, no compensation is
you can enjoy new cheese
due the submitting party without prior agreement.
Change-move with the cheese
Enjoy Change!-savor the adventure and enjoy the taste of new cheese DISCLAIMER
Be Ready to Change Quickly and Enjoy it Again and Again- they keep moving the cheese!” Natural Muscle Magazine does not necessarily agree with the
views in articles and assumes no responsibility for any claims
or representations contained in this magazine or in any adver-
Are you ready for some changes in your life? Go out and get this book. It will take you a few hours tisement. Copyright © 2006 Natural Muscle Magazine, Inc.,
to read and it will really change your life. And remember, you are not the only one writing down those all rights reserved. Readers are advised to consult their physi-
resolutions. Embrace, encourage, and never hinder the change in the people you love! cian before starting a diet or exercise program.
Have a happy, healthy, and different new year!

Training
Using a Recovery Week to Propel
Your Muscle-Building Efforts
I did not work out yesterday. I also did not work out today, nor will I work
out tomorrow, the next day, or the day after, for that matter. What the heck?
What kind of bodybuilder am I? A smart one.
By Russ Yeager
D
ay in and day out you hit the growth, it is outside of the gym where your cycles, it is much more manageable to person, and enjoy doing other things or
iron with unbridled passion and muscles actually recover and grow bigger, set goals and try to improve every single get caught up on work.
determination. There is no feel- granted you are providing your body with week. Now, just because you are not train-
ing quite like the accomplishment of an the proper nutrients it needs to grow. Now, if you are not accustomed to ing, it does not mean that you have to be
intense weight training session where you Our bodies are able to recover and re- taking a week off from training then it a slug and lay around the house all day.
know you gave your all. For bodybuilders spond to training in between weight train- can be a little tough mentally until you get Although, I do not perform cardio dur-
and fitness enthusiasts, the gym is a second ing sessions. However, intense weight- use to it. I know there are some of you out ing my recovery week (unless I am less
home. It is a part of our everyday lives, training puts a tremendous amount of there thinking that you are machines and than 16 weeks away from a competition),
and the thought of missing a workout is stress on your body, and it is not just you never need time off! I know people some moderate activity is fine. It is also
not an option. your muscles that are affected. The entire at my gym that have not taken a week off very important to continue to eat well
Heavy weight training sessions ini- neuromuscular system, as well as immune in 2 years or more! But guess what, they during your recovery week in order to
tiates the muscle-building process, and function is stressed by weight-training. look pretty much the same as they did provide your body with the nutrients it
if you want to get the most out of your The bottom line is that your body physi- two years ago, and are lifting the same needs to recover and grow. Remember,
training program you should NEVER cally needs time off approximately every amount of weight. So, are these people the point of your recovery week is to let
miss a planned workout, short of being 8-10 weeks. Some individuals may need doing themselves a favor by never taking your muscles and your body recuperate
too sick to safely complete the workout. a recovery week more often than this and time to recover? Not if there goals are to from intense weight training. You must
However, at the same time, you should some less often, but 8-10 weeks is a good build the maximum amount of muscle over have high quality protein and nutrients in
plan to have a scheduled week every few general guideline. I would rather err on the the long haul. order to do this.
months where you stay out of the gym
completely! Time out of the gym is a part
of every bodybuilder’s schedule, or at least
side of taking a recovery week too soon
rather than waiting until I am completely
over trained. In this case, a week off may
I use to be one of those stubborn souls
who thought that I would “shrink” or
lose all of my strength if I took time away
My nutrition plan is very similar to
a normal week, except that I do not have
all of my pre and post-workout meals,
it should be. not be enough to let your body recover. from the gym. I now know logically and which results in lower calories and lower
This week is my scheduled week A week away from the gym also pro- scientifically that this is not true at all. carbohydrate intake.
off from training. I will not perform any vides an important mental break from the Still, if you are not use to taking a recovery Now that I understand the importance
weight training or cardiovascular exer- daily rigors of an intense weight-training week, it can bring on feelings of guilt and of a recovery week, I can rest assured that
cise all week long. While heavy weight program. I always come back to the gym laziness. This is normal and nothing to taking this time off is beneficial to reach-
training provides the stimulus for muscle with a new vigor and desire to train. It is be concerned about. It is just the warrior ing my long-term bodybuilding and health
amazing how much a week away from inside that wants to make sure you are and fitness goals. I have learned to enjoy
the gym will do for your motivation and doing everything in your power to build my extra rest, and by the end of the week
level of intensity. It is impossible to train as much muscle as possible. my motivation to hit the gym is through
with the utmost intensity week after week Once you realize that a recovery week the roof!
and month after month, and especially is an important part of the muscle-building I normally go about 75% my first
year after year, if you never take time off process, it is easier to mentally accept the week back to get my body re-accustomed
from the gym. recovery week. I love to train hard more to training. It is during that second week
You may think that you are training at than anything, but I have learned to enjoy back that I really feel the benefits of tak-
maximum intensity, but you really are not. my recovery week as well. For one week ing a week off. I am always very strong,
It is easy to get caught up in going through every several months I don’t have to wake motivated, and fresh to attack my workouts
the motions, and often you don’t realize up in the wee hours of the morning and get and take my training to a new level.
that your intensity level has dropped off to the gym for an intense workout. I don’t If you are reading this and have not
until you take a step back and take some have to bring three separate bags, a huge taken a week off from training in over three
time to recover. cooler of food, and hang-up clothes for months, then I strongly suggest you take a
Taking a recovery week also allows work with me (I swear, my neighbors must full week off immediately! I think you will
you to break up your training into 8-10 think I am going out of town for a month be amazed at the positive impact this time
week cycles instead of a never-ending every morning!). I only have to prepare 7 off has on your level of motivation and
marathon of training sessions. When meals for the day instead of 13. For one your overall progress in the gym.
your workouts are divided into 8-10 week week, I can live the life of a “normal” russ@russyaeger.com

Good Things
Come in Threes
for Tri-Fitness
er
L ed nston
ra h
L au Ed Jo th
By By Smi
s k
h oto Dic
P &
\brittany garcia
adriane kulvinskas

michelle levon-
amy pierce joanna lewis
S
huttle run. Box jumps. Bench press … you looked practically effortless anyone would agree
may cringe when you think about them. the box jumps are no simple feat. Mandy ran
At the Ultimate Fitness Challenge series away with a first place finish on the course with a
though, witnesses cheered and applauded at the time of 52.38 seconds.
sheer spectacle of athletic prowess as competitors At the October event Sharon Rasponi topped
executed them. everyone by pressing out 50 repetitions at 60%
Staged outdoors at Leto High School in Tam- of her body weight on the bench press. Adriane
pa, FL this past Kulvinskas sprint-
August, Septem- ed to a first place
ber and October, Sub One Minute Times on Obstacle Course: finish on the ob-
the Ultimate Fit- 1) Amy Pierce 51.25 August stacle course with
ness Challenges a time of 51.81.
2) Adriane Kulvinskas 51.81 October
were a series of If you missed
3) Mandy Magnuson 52.38 September
heart-pumping any of the Ulti-
races through the 4) Joanna Lewis 54.43 October mate Challenges,
obstacle course, 5) Pam Forrest 55.31 September you can catch the
plus a high-inten- 6) Theresa Winterhalter 55.91 September special coverage
sity fitness skill. 7) Brittany Garcia 57.12 October at TriFitTV.com.
The shuttle 8) Sharon Rasponi 57.57 October See an interview
run commands with Canadian
9) Michelle Levendoski 58.75 October mandy magnuson
the ability to athlete Bernadette
quickly pick up 10) Melissa Lake 58.78 October Schimnowski
and drop off ten 11) Nichole Franklin 59.25 September visiting from
bean bags, set 20 12) Anne Groff 59.75 September Manitoba.
yards apart, in the 13) Melissa Wuorinen 59.96 October For athletes
shortest amount who’d never
of time. At the seen the obstacle
August event, Man- course before and for seasoned competitors, these
dy Magnuson ran off with the top score. The events provided an opportunity to prepare for the
obstacle course was won by Amy Pierce with an Fall Classic in November or to ramp up for the
outstanding score of 51.25. Tri-Fitness World Challenge held annually in Las
Completing 50 repetitions in just 40.06 sec- Vegas. And every athlete experienced another
onds Mandy Magnuson championed the box jump good thing that comes in threes (the Women’s Tri- nichole franklin
event in September. And while her performance Fitness motto) – Wish, Train, Fulfill! For more
information, see www.womenstrifitness.com
ATHLETE
OF THE
MONTH
Height: 6’3” lean mass gainer out there that gives me

Weight: 280 lbs. (Bodybuilding-compet- the dense nutrition I need to grow ever
ing) bigger! The bars are massive and they
310 lbs. (off season) taste incredible!
Home: N.J.
Career: Personal Trainer, Training beliefs: Only the
Body Guard strong survive! Nothing
Years working in life comes easy but if
out: 15 you set goals, train hard,
eat right and take MHP
Personal accom- supplements, YOU can
plishments include: be the next champion!
Winning the NPC Jr. USA
and Jr. National Super- How, when, why, did you get
Heavyweight Champion- started? I started weight training at the
ship. very young age of eleven to get bigger
for football. My football coach taught
Favorite body part: My fans tell me it’s my me the basics of strength and conditioning. That
chest, but I have great symmetry and don’t experience led me to love the results I achieved
believe in a favorite body part. with hard work. Now look at me!
Favorite exercises: I have none. I enjoy train- Best advice: Set long term goals and stay com-
ing all my body parts hard n’ equal. That’s what mitted to your goals, and NEVER settle for less.
makes a champion—no short cuts. Nothing in life comes easy, but if you’re deter-
mined and focused on achieving better health and
Favorite MHP Product: Up Your MASS fitness, then the sky is the limit! Good Luck!
shakes and bars. Up Your MASS is the only Contact information: SeanBigsean@aol.com
BIG SEAN ALLAN
check us out online at

www.naturalmuscle.net
in the kitchen with gina ostarly
EATING MORE TIMES

A DAY WILL TIP
THE SCALE IN
YOUR FAVOR!
photos by Walt Ostarly
Have you decided to start eating healthier and become more physically
active? Have you realized that healthy choices have a positive impact on
not only yourself, but also those around you?
If your goal is to lose weight or maintain

your current healthy weight, here are
some tips to help you achieve that goal.
Remember, to maintain weight, you
must balance calorie intake with calories
burned through physical activity. If you
* Make healthy choices a habit. This leads to a healthy lifestyle!
Make a commitment to eat well, move more, and get support from eat more than you expend, you gain
family and friends. Even better, start eating healthier and being weight. If you eat less (reduce calories)
active together!
than you expend, you lose weight!
* Remember to be realistic about your goals. If you try to reduce
the calories, fat, saturated fat, and sugar in your diet AND promise
to make a drastic change in your physical activity level, you may
be setting yourself up for failure. Instead of trying to make many
changes at once, set smaller, more realistic goals for yourself and
add a new challenge each week.
* Conduct an inventory of your meal/snack and physical activity

patterns. Keep a food and activity journal. Write down not only
what you ate, but where, when, and what you were feeling at the
time. You will see what triggers your hunger and what satisfies
your appetite. What foods do you routinely shop for? What snacks
do you keep in the pantry?
* Goal yourself with eating 5-6 feedings per day, this will keep
your metabolism racing!
* Eat a small amount of protein with each feeding (protein

stabilizes blood sugar & keeps you feeling full)
*Drink at least half your body weight in ounces of water per

day

QUICK & HEALTHY in
under 15 minutes
GINA’S CAJUN CHICKEN SALAD FOR TWO
INGREDIENTS
*1 12.5oz can chicken breast...we use Sweet Sue Brand 98% fat free
(located near the Tuna in your grocier)
*1 tbsp. olive oil
*1 tbsp. parsley flakes
*1 tsp Old Bay or any Cajun Seasoning
*2cps fresh spinach
*1 can MEXICAN ROTEL (lime cliantro diced tomatoes & chile peppers)
*1 tsp. black pepper
*1 tbls Safflower Mayo or any Lite-mayo
Drain chicken and ROTEL, combine in large bowl then

Mix in the olive oil, Cajun Seasoning, parsley flakes & Black pepper.
Add in fresh spinach and safflower or lite mayo. Toss until everything is
coated.
Lightly toast a 100% whole wheat (stone ground if possible) Pita

Fill toasted Pita with your Cajun Chicken Salad and enjoy...
Pan seared Tilapia over Rice cake

INGREDIENTS
* 2 tablespoons fresh lemon juice
* 1/4 teaspoon dried basil
* 1 tbsp. parsley flakes
* 1/4 teaspoon ground black pepper
* 1/8 teaspoon onion powder
* 1/8 teaspoon celery salt
* 2 pounds tilapia fillets
* 4 lightly salted rice cakes
DIRECTIONS
1. Preheat non-stick frying pan (spray with non-stick butter spray).
2. In a small bowl mix lemon juice with dried basil, pepper, onion powder
and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan sprinkle with
parsley flakes. On high Sear for 2 minutes. Flip the fillets over add in bowl
mixture and sear for 2 more minutes. Cover the fillets and lower heat and
cook for 4-5 more minutes or fish flakes easily with a fork.
While still hot arrange each fillet atop a rice cake (a tbsp of liquid from the
pan on each fillet) and garnish with fresh spinach cover plate with foil and
let stand for a few minutes then serve
pz’s perspective
Staying Power?
How’s Your
Billy the Kid
by: Pz
O
ur troops are still in Iraq; Keith Ur- I’m going to get people are walking
ban is still in rehab, still married, right to it—time is of around living a bunch
and still at the top of the charts; and, the essence. I want to of lies—too many lies.
Nicole Richie is still skinny. Britney get you thinking on Some are having af-
has kicked K-Fed to the curb; the voters have the right track so you fairs and putting part-
kicked Republicans out of their seats; and, the can get off to a great ners’ hearts and health
Dallas Cowboys have kicked enough field goals start. I want to give at risk. Some are living
to make Parcells proud. Ah, the highs and lows you some simple but in the closet or on the
of life! Science has long been telling us the world powerful pointers as down-low or running
turns ‘round and ‘round. I think they need to look to how you can make from the reality of who
closer; they might discover it’s really moving up that happen. I need they are. They’re not
and down. And everybody on planet Earth is on to ask the question, how’s your staying power? being true to themselves or to others. Don’t be
the same wild ride as we head out of the old and afraid to be who you are. This is your life and the
into another brand New Year. PZ’S STAYING POWER POINTERS FOR only one you have. Make the most of it now. If
Yes, here we go again. A New Year is right THE NEW YEAR: you are in a relationship that matters, then behave
around the bend. Isn’t it amazing how that hap- Stay the course— First, you need to establish like it does. Honor it, cherish it, delight in it. If
pens? (Kind of sneaks up on us.) We know it’s if the course is worth staying. Don’t stay on the you love someone, then act like you do. Don’t
coming, yet we think someway, somehow we can sinking ship if you know the iceberg has been hurt others because you are too scared or too self-
cheat time or stave it off for just a while longer. struck or you’re going down with Captain Smith. ish to step up and get real. Work on being the best
We think we have enough months or weeks or Don’t stick with a stinking war if you know you possible, and the best of what life has to offer
days on that current calendar to still get every- there’s no chance of winning what you went there will come to you and to those you love.
thing on the to-do list done. After all, we have to win or you’ll pay a bigger price than is neces-
plans-- little plans, big plans-- and we’re bound sary. If, on the other hand, you determine that Stay in the room—I once heard a story of a
and resolute to carry out those plans—we just the course you’re on is worth the fight, then fight. couple married for over 50 years. When the man
need a little more time. In the end, though, we Fight on and fight hard. Fight with all your might. was asked the secret as to why it lasted so long,
always lose, and time marches on whether we’re It’s hard to keep at a task or follow a dream if his answer was quite simple. He said, “As long
ready or not. things aren’t going as well or happening as fast as you stay in the room you have a chance. You
What you did or did not accomplish in 2006 as you would like. The more common response is stay and face whatever it is that’s the problem at
is history. Whatever business is left undone re- to get discouraged, give up, and move on. Don’t the moment. You don’t run from it thinking it will
mains undone. Whatever goals fell short, well, you dare give up. Don’t you dare move on. Keep get better by itself. If you at least stay in the room
they simply fell short. I don’t know how you’d going. Keep plugging away. Keep making strides, you will find a way to work through life’s big and
rate 2006, but I can guess that for some of you no matter if they are baby steps—keep at it. little troubles together.” How sweet and simple
there were many ups and downs and it wasn’t and lovely is that? Think of the many ways you
exactly the stellar year you had envisioned. But Stay true to yourself and to others— can apply your staying power here! This philoso-
the fascinating part about life is that it does give There is nobody on the entire planet quite like phy can also be applied to many of life’s situa-
us the chance to do more or do better or do some- you. Remember: you are pretty spectacular and tions.
thing different than what we had done in the past. listen to that inner voice when it speaks to you.
What you are able to accomplish in 2007 Don’t try to be something you aren’t. Don’t envy Stay away from rumors—Our appetite for
is yet to be realized and is out there, just over others for who you think they are. Nobody can gossip and celebrity news is insatiable and bor-
the horizon, waiting to be written in your next fulfill the role you were born to carry out. Nobody ders on a little sad and a little scary. What is it
chapter of the book of life. Now, that’s exciting can walk in your shoes or define your destiny. about the human condition that thrives on the pain
stuff. A New Year brings with it a fresh beginning Be who you are and become who you are meant and suffering of others? What makes us so inter-
and another opening to make of it whatever you to be. When you are living your authentic life is ested in the likes of those whose lives we believe
choose. I’m not going to beat around the bush. when you can be true to others as well. Too many to be more interesting than ours? Why are we so

consumed with what Paris Hilton did last night We’ve become spoiled and downright arrogant. Stay tuned in- Earlier this year, a special TV
and by what she wore and by who she dissed and We expect more than we are willing to give. In- documentary aired on the possible scientific ways
by who she kissed? Why do we care if Lindsay stead of being thankful for all this country affords in which the earth, and civilization in its current
Lohan was drunk or acted out in public in inap- us we abuse it and behave as if we were the only state, could be immeasurably altered or anni-
propriate ways? Why do we need to know all the people worthy of its bounty. Step back and take a hilated, destroying life as we know it. It was a
intimate details on Paul and Heather or Reese and look at what you’ve got. Make yourself small and heavy doom and gloom scenario of unfathomable
Ryan? Yet, apparently, we do. Or at least enough stand in awe of the wonder that surrounds you. proportions leaving me wondering what if? What
of us that account for the feeding frenzy it has be- if they are right? What if man is right around the
come. We feed this machine on many levels. It’s Stay connected— Think about who matters corner from disappearing? I say, let’s keep going
turned into a marketing, money monster. There is to you. Can you name them? Can you call upon for as long as we are here and as long as we are
no escaping it. How often do you hear about those them and can they reach out to you? Everybody able. I say, let’s look at the predictions and see if
who have successful relationships like Paul New- needs somebody. We can’t go it alone, and we there is anything we can do to alter the future and
man and Joanne Woodward, Michelle Pfeiffer and shouldn’t even if we could. The larger net you change the direction of the dark destiny. I say, the
David E. Kelly, or Kelly Preston and John Tra- cast the more connected you become to the hu- earth is our planet, our home, and worth every
volta? Not everyone is unhappy and headed for man race on the whole. Not everyone needs to ounce of our energy we can exert to keep it alive
divorce court. And some famous people actually be in your tight knit inner-most circle. There and well. In keeping it, we save ourselves and
earned their fame. They actually did something are circles that reach beyond that where people pave the way for all those who come after us.
worthy or significant or remarkable to earn our at- can still occupy and be of importance. Nurture
tention and accolades. A priority check might be relationships on many levels and give freely and Wishing Everyone Happy Holidays and The
in order. A shift in what we deem as relevant and earnestly of yourself to all those who can benefit Most Joyous New Year to you all!
important might be a good attitude to adopt for from knowing you, too.
the New Year. Pz is a motivational writer specializing in
Stay informed and involved—Pay attention the area of relationships and the human condi-
to the world and its inhabitants. Keep up on topi- tion. Have a topic you would like to feature?
Stay positive—A negative attitude is conta- cal events and issues that affect our nation. Do Contact Pz with ideas, questions, or comments:
gious. It breeds more of the same. That’s just the more than watch mindless shows and play endless pzpower@aol.com
way it is. Being around cynical, skeptical, judg- video games. Educate yourself on other cultures
mental individuals is not the way to maintain a and religions and open your mind and your heart
positive outlook. I’m big on getting rid of those to the possibilities of a peaceful co-existence You’ve been hurt.
negative forces in your life. Tell the whiners to among men for the future. Look at the outcome of
the recent election. Look at the message we, the Your heart has been broken.
shut up and get out of your way. You have a job to
do and a life to live and you don’t need them put- people, can send merely by casting a vote. Get be- Your world is about to come unglued.
hind leaders who show the most promise. Get be-
ting the kibosh on your party. They will, for just
hind leaders who can lead. Pay attention to what’s
What do you do now?
as long as you allow it.
happening in your community. Become part of
Stay focused— Take your sights off of it for the fabric of your area and participate where you
In Pz’s upcoming book,
a second and you’ll lose ground. Get sidetracked can make a difference. Read. Go to the library. Go
for a minute and you’ll fall behind. Turn to the to book shops. There are wonderful book stores CLUB SHATTERED,
left; turn to the right; and when you look back, now where you can hang out and have access to
you’ll find the answers.
you’ll wonder what has happened. I’m talking the most fantastic literature and some very inter-
esting characters. To order your advanced personalized autographed
about fulfilling your purpose. You have to eat,
sleep, and breathe your purpose. It has to enve- copy email Pz:
lope your every thought, word, and deed down to pzpower@aol.com
your very core. You have to focus straight ahead, Stay patient in the midst of failure—We
and with blinders, gradually eliminating the out- all know how difficult it can be to be patient
side distractions. Those of you who have never in this crazy world. Add failure to the mix and
had such a dream or such a passion will find this it’s enough to send us over the edge or looking
message foreign and has little meaning. The rest for a high bridge to jump from. None of us like
of you who have tapped into that special place failure. None of us give our heart and soul to a
will surely relate. It’s hard to stay focused. It relationship or a project or a goal or a dream in
requires that you believe in yourself. Don’t stop hopes we’ll fail. We don’t delve into something
pushing. Don’t stop believing. expecting a disappointing outcome. We want it to
work. We want it to work on a grand scale. When
it doesn’t we have to regroup and take a look at
Stay in a place of gratitude—Anyone who what we have. We have to find every last kernel
has spent any time traveling around the world will from the seeds of the lessons that were planted
tell you they wouldn’t trade living in this country in the midst of the failure. Those kernels are the
for any place else. There is something so magnifi- foundation to our future success if we can just
cent about this grand experiment called the Unit- remain on our plane and be patient enough to
ed States of America that we have come to take nurture them until they’re finally ready to spring
for granted. As a nation and as a people and as forth. To read an excerpt and to order online
individuals we are so blessed and so fortunate to simply log on to naturalmuscle.net
be part of a land of such promise and opportunity.
fitness tips by realage.com
Alcohol Advice
Want to stop a hangover before it happens?
Choose your drink carefully.
Studies show lighter-colored alcoholic bev-
erages have fewer of the alcohol byprod-
Meditation Muscle
ucts that make hangover symptoms worse.
Does your workout leave you dragging? A few minutes
These byproducts, called congeners, are
of meditation may be a good way to recover. During
strenuous workouts, lactate can accumulate in your blood, more prevalent in dark wine, bour-
causing muscle fatigue and post-workout soreness. bon, or brandy. Choose pale beers,
However, in a recent study, runners who followed their gin, or vodka drinks instead.
workouts with meditation experienced a significant reduc- Moderate consumption of al-
tion in blood lactate levels. cohol—one drink per day for women, two drinks per day for
RealAge Benefit: Doing stamina building exercises for men—can make your RealAge 1.9 years younger.
at least 60 minutes per week can make your RealAge as
much as 6.4 years younger.
Fast Fitness Fix
Just because you’re short on time doesn’t mean you
Foods to Smile About can’t shape up.
Good oral health isn’t only about brushing your teeth and Research shows that you’ll reap the same body benefits
avoiding sweets. It’s also about eating a diverse diet. whether you schedule several short fitness breaks throughout
Research suggests that some foods may inhibit the growth of your day or work out for 30 minutes all at once. Even a series
plaque-causing bacteria that can lead to cavities and oral of 5-minute cardiovascular workouts can burn calories, decrease
disease. Onions, shiitake mushrooms, cheese, and foods body fat, and lower blood pressure just
rich in polyphenols, such as herbs, nuts, and teas, are all as well as a daily 30-minute session.
thought to possess this plaque-fighting feature. RealAge Benefit: Exercising regularly can make your RealAge as
RealAge Benefit: Flossing and brushing your teeth daily much as 9 years younger.
can make your RealAge as much as 6.4 years younger.
Loud and Proud

No doubt about it, laughter is contagious. But to really share the joy, you
may have to laugh out loud.
A recent study revealed that voiced, songlike laughter

elicits a more positive response from listeners than an
unvoiced laugh. So don’t hold back when something
tickles your funny bone. Laughing out loud may help your
friends and family members to share in the stress-reducing
benefits of a belly laugh.
RealAge Benefit: Laughing often can make your RealAge up
to 8 years younger.

training
Great
Legs
&
Abs
By Eric Hoult B.S., Pro Bodybuilder
Special Feature: Shelly Alcantaro
Shelly Alcantaro current workout schedule:

Monday- Back/Abs/30 min Cardio
Tuesday- Shoulders/Triceps/30min Cardio
Wednesday-Quads/Hamstrings/Glutes
Thursday-Biceps/Abs/30min Cardio
✁
Friday-Chest/30min Cardio
Saturday-Shoulders/Triceps
Email:shellyalcantaro@aol.com
great legs and abs. routine on the next page ...

Horizontal Ball Crunch
Muscle Position and Execution:
q In a push up position place feet and shins
on the ball
q Hand position should be should width
Keep body in a straight tight line parallel
to the floor
q Step 1-Keeping arms tight slowly lift
your knees towards your elbows
q Step 2-Pause and squeeze your abs tight
at the top of each movement
q Step 3-Extend your legs back and
straighten out your body to a horizontal
position
q Step 4-this movement requires a lot of
strength and flexibility, and could put stress
on shoulder joint. If you feel you can no
longer complete a rep, bring your knees
slowly to the floor and stop movement.
Tips and Form:

q Always keep your hands flat on the
ground
q Always keep the top of you foot on the
ball throughout the movement Twist Floor Crunch
q Keep you abdominal muscle tight and do Muscle Position and Execution:
not let your stomach drop to the floor q Seated position toes under bar, with feet
q Release the air slowly and controlled close together
during both phases of this movement q Place hands on the back of your neck
q NO BOUNCING— this exercise should (Do not pull on your neck)
be done in a slow controlled fashion q Step 1 Start with torso off the floor
q Step 2 Crunch abs towards knees
q Step 3 At the top of movement twist
torso to the left or right side (this is a short
movement) Alternate sides each time you
start over.
q Step 4 Coming back down to starting
position in a controlled fashion
Tips and Form:

q Very important to use a weight that
is heavy enough to support your body
weight
q Very important not to pull on your neck
during this movement
q Do reps in a controlled fashion, Do
not over rotate the twist at the top of the
movement
q Very important not to let you back touch
the ground throughout this movement

Standing Side Lunges
q Start off with light weight
q Start off with one side at a time
q Take a step out to the right side bend-
ing your knee keeping your opposite leg
straight
q Step up pushing off with the your bent
leg back to an upright position
q Come back to the middle after lunging
to each side
Tips and Form:

q Always start with a weight light enough
to control
q Step out to the side in a controlled
fashion Remember to always start out light and
q Do not bend torso forward during
slow when attempting any exercises in
movement
q Use slow and controlled movements these articles. Always consult a profession-
when pushing towards the top of the
movement al trainer, if you are having any problems
q Keep the foot of your extended leg flat
performing these exercises. Proper tech-
on the floor.
nique with moderate weight will always
give you better results apposed to heavy
weight with sloppy form.
Elevated Hamstring Push

q Start out lying on floor with feet
elevated on plates
q Lift your toes and push you glutes
towards the ceiling
q Come down in a controlled fash-
ion…keep your butt from touching
the floor
q Control legs and squeeze legs tight
to the top of each movement
q Repeat steps
Tips and Form:

q Very important to keep hands flat
on the floor
q Keep your legs & Glutes tight at all
times during the movement
q Do reps in a controlled fashion,
DO
q NOT bounce at the top or bottom
q Do high reps with controlled move- References
ments Franis, P. Applied Anatomy and Kinesiology. Supple-
mental materials. (San Diego: KB Books,1999)
Gray, Henry, F.R.S. Anatomy Descriptive and Surgi-
cal, 15th ed. (New York: Barnes & Noble,1995), 401
to 406
Greene, Paul. Kinesiology: Movement in the context
of activity (St. Louis: Mosby, 1999)
Rasch, P.J. Kinesiology and Applied Anatomy, 7th ed.
(Lea and Febiger, 1993)

Abdominals
Training
Routine
By Hugo Rivera, BSCE, CFT
Nothing looks more impressive than a well built physique with a six pack of sharply defined abdominal muscles in front of it. Remembering that abdominal
definition is entirely dependent upon an awesome bodybuilding diet (as unless you strip enough body fat from your body to get down to 6% for males and 12% for
women you will not be able to clearly see your abdominals), I will present below a routine that guarantees quick results in terms of hardening the abdominal wall.
The routine below is composed of 7 abdominal exercises carefully chosen to hit both the upper and lower abdominals. You will note
that it can be performed very easily in the comfort of your living room. You will also notice that no direct oblique work is present.
The reason for this is the fact that in my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough indirect stimulation from
basic exercises like Squats, Deadlifts, and Standing Presses, as well as Sit-ups, V-Ups, etc.
Abdominal Training 2, rest 30 seconds, superset 3 and Modifications For Absolute Be-
For Bodybuilding 4, rest 30 seconds, superset 5 ginners
Sets, Reps and Rest & 6, rest 30 seconds and Note that this is an advanced abdominal routine.
in Between Sets perform exercise 7. Af- I would not recommend it to absolute beginners.
ter exercise 7, I rest 1 Beginners would be better off just performing 1
*Each exercise is to be minute and start the set of each exercise with a minute of rest in be-
done for 3 sets each of sequence again two tween sets for 6 weeks. After 6 weeks, they can
as many repetitions more times for a move up to 2 sets for each exercise resting a min-
as you can perform total of three sets. ute in between sets. After remaining at this new
in good form. This is just the challenging level for 6 more weeks then they can
Typically, I end up way that I like move on to the advanced routine thereafter.
doing anywhere to do it.
from 15-50 rep- When To Perform The Routine
etitions. I focus *You may You can perform this abdominal routine at any
more these days want to do it time that is convenient for you. Even in the late
on feeling the in the more afternoon as you watch the news.
repetition and traditional Ideally, I like to do abs followed by cardio-
the burn than way of doing vascular exercise first thing in the morning and
actual amount of 3 sets for sit- weight training in the afternoon. That way I get
repetitions. Re- ups (with no to spike up my metabolism twice a day. If due to
member that you more than 60 schedule conflicts I can only do one session on a
get better results seconds of rest particular day, then the order below is the way in
from performing 15 in between sets) which I do it all at once:
impeccable and well and after those
controlled repetitions three sets, move on *Abdominal Routine
than 50 sloppy ones. to the next exercise,
etc. It is really up to (Great warmup before the weight training session)
*There are many ways to you. My personal goal is *Weight Training
perform this routine. I like to to be able, at the end of 12 *Cardiovascular Exercise
do a superset of exercises 1 and weeks, to do the seven exer-
cises in a big giant set all at once.
Typically, however if I have a full day ahead of
me, I rather just perform weights and cardio in Abdominals Training Routine
the morning and then abs at night whenever I get
home since the abdominal routine is easily done Exercise 1: with your legs extended in front of you and
in the living room. In this manner, I do not have Partial Sit-Ups your hands holding on to the sides for sup-
such a big exhausting session first thing in the Primary Target: Upper Abs port.
morning and I still get two metabolic spikes. Secondary Target: Lower Abs u Keeping your knees together, pull your
and Obliques knees in towards your chest as you exhale
Abdominal Workout Frequen- u Lie flat with your back on the until you can go no further.
cy
eric freimanis photo

floor and your knees bent. Your 3. Keeping the tension on your lower ab
You may perform this routine a minimum of 3 legs should be secured under a muscles, return to the start position as you in-
days per week with the maximum being every piece of heavy furniture. (Note: I hale and repeat the movement until you have
day. However, keep in mind that you will not get am assuming that you are doing completed your set.
to see your abs unless you are eating slightly less this routine at home).
calories than your body burns. Remember that I u Place your hands crossed in Exercise 5:
am not talking about starvation here. front of your chest. Modified V-Ups
u Flexing your abdominals, raise your torso until your torso Primary Target: Upper and Lower Abs
I am referring to 5-6 small meals a day composed is lifted about 30 degrees off the floor. Exhale as you perform Secondary Target: Obliques
of roughly 40% carbs, 40% Protein and 20% Fats. this step. u Sit on the floor (or on the edge of a chair or exercise bench)
People with higher metabolisms may need a bit u Retaining tension on the abs, lower your torso to the begin- with your legs extended in front of you and your hands hold-
more carbohydrates however. In addition, ensure ning position as you inhale. ing on to the sides for support.
that you are doing at least 3 days of cardiovascu- Safety Note: Maintain full control throughout the movement u Simultaneously bring your legs up as far as possible while
lar exercise work for 30-45 minutes. and avoid the temptation to rock back and forth. at the same time bringing your torso towards them as you
inhale.
Workout Modifications Exercise 2: u Exhale as you return to the start position and repeat the
If you cannot do an exercise due to lower back Lying Leg Raises movement until you have completed your set.
injuries, for instance, then feel free to substitute it Primary Target: Lower Abs Note: This is a modified version of the V-Up. In a true V-Up
for an exercise that does not bother your back. Secondary Target: Upper Abs and Obliques your starting position is lying down on the floor and bringing
If on the other hand, if you have a healthy lower u Lie flat with your back on the floor and your legs extended yourself up with no arm support.
back and would like to add a bit of mass to your straight in front of you.
abs, I would just do this routine three times a u Place your hands at your sides by the floor for support. Exercise 6:
week but use some resistance in the exercises. u Flexing your lower abdominals, raise your legs and exhale Crunches
until they are perpendicular to the floor. Primary Target: Upper Abs
Instructions For Quickest Re- u Retaining tension on the abs, lower your legs to the begin- Secondary Target: Lower Abs and Obliques
sults ning position stopping just an inch off the floor as you inhale. u Lie flat with your back on the floor and your legs in front of
Assuming that you are an advanced bodybuilder, Safety Note: Maintain full control throughout the movement. you bent at the knees.
the quickest results will come from performing Avoid the temptation to let your legs drop on the negative por- u Place your hands crossed in front of your chest.
this routine on a daily basis in conjunction with tion of the movement. u At this time, raise your shoulders and torso as far as pos-
aerobic exercise first thing in the morning with sible from the ground in a curling movement without raising
weight training performed later in the afternoon. Exercise 3: your back from the floor as you exhale.
Lying Leg Raise & Crunch Combo u Retaining tension on the abs, bring your torso to the starting
Conclusions Primary Target: Upper and Lower Abs position as you inhale.
I cannot overemphasize enough that if your body- Secondary Target: Obliques Safety Note: Maintain full control throughout the movement
building diet is not dialed in neither will be your u Lie flat with your back on the floor and your legs extended and avoid the temptation to rock back and forth).
abs no matter how much cardio or exercise you do. straight in front of you. *Exercise Variation: I like to perform this movement on top of
So stick to your diet, weight train hard, and bomb u Place your hands at your sides by the floor for support. an exercise ball in order to achieve full stretch of the abdomi-
those abs. Come Spring and Summer and I guaran- u Flexing your lower abdominals, raise your legs until they nal wall and thus get full range of motion.
tee that if you have paid your dues you will have a are perpendicular to the floor.
better midsection than the one you have now. u At this time, raise your shoulders and torso as far as pos- Exercise 7:
sible from the ground in a curling movement without raising Knee-In & Crunch Combination
About the Author your back from the floor as you exhale. Primary Target: Upper and Lower Abs
Hugo Rivera, About.com’s Bodybuilding u Retaining tension on the abs, lower your legs to the begin- Secondary Target: Obliques
Guide and ISSA Certified Fitness Trainer, is a na- ning position and then bring your torso to the starting position u Lie flat with your back on the floor and your legs straight in
tionally-known best-selling author of over 8 books as well while breathing in. front of you.
on bodybuilding, weight loss and fitness, including Safety Note: Maintain full control throughout the movement. u Place your hands at your sides by the floor for support.
“The Body Sculpting Bible for Men”, “The Body Avoid the temptation to rock back and forth. u Slowly bend your legs at the knees bringing them towards
Sculpting Bible for Women”, “The Hardgainer’s your chest.
Bodybuilding Handbook”, and his successful, self Exercise 4: u Once the knees are by your chest, raise your shoulders and
published e-book, “Body Re-Engineering”. You Knee-Ins torso as far as possible from the ground in a curling movement
can visit Hugo Rivera at www.bodybuilding.about. Primary Target: Lower Abs without raising your back from the floor as you exhale.
com, at www.HRFit.net, and his new member’s Secondary Target: Upper Abs and Obliques u Return your legs to the starting position and bring your
only site www.losefatandgainmuscle.com. u Sit on the floor (or on the edge of a chair or exercise bench) torso back to the floor as you inhale.

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FAME
m i H e a ts
Mia
Up with
the North American Championships
November 9, 2006
A
thletes rolled in from all and WNSO Pro is Valerie Martel, who was the stage in a brilliant majorette costume
across North America among a few athletes on hand represent- to thrill the crowd with an exciting high-
last weekend for ing Sherbrooke, Quebec. She thrilled energy routine. Welcome back to the stage,
the FAME North American the audience and the judges with Allison! Another high profile athlete, Sylvia
Championships, the last her impressive strength moves Tremblay, also representing Quebec tumbled
show on the 2006 FAME and had a spectacular costume onto the stage in a Groucho Marx costume --
World Tour. Quebec was that was full of color and cer- which was cleverly torn off by a nearby coat
well represented as was tainly attracted our attention. rack to expose a well-conditioned physique.
Ontario and British Debbie Cole displayed great Sylvia is always a crowd pleaser and this was
Columbia. There were muscle tone and flexibility as no exception as she took second place. In the
athletes from many dif- she moved across the stage top spot was Sheri McCall Vucick, who came
ferent States as well, transferring from one leg split out in the electrifying colors of Jamaica. She
including Kansas, Cali- to the next. obviously heeded the advice of the judges
fornia and Kentucky, all Saturday was topped off from her last performance as her jumps were
gathering in downtown with the always exciting and phenomenal. How she got that kind of height
Hollywood, Florida at an most anticipated WNSO Pro is anybody’s guess …… who said white
intimate and cozy theatre Show! Washington Zambrano (wo)men can’t jump?? Amelie Verret was the
venue, nestled amongst the joined the ranks to compete against third athlete representing Sherbrooke, Que-
palm trees. The Hollywood the seasoned WNSO Pros, including bec and took home with her the third place
Playhouse opened its stage the recently christened WNSO Pro, trophy. Joyce Weideman and Chantel DiCaire
doors to welcome our athletes to a Andre Rzazewski, who was riding the also performed well and helped to make this
two-day event to remember! wave of his recent success at FAME Hal- Pro show a really spectacular event
Saturday morning saw our FAME loween Mayhem in Hamilton the previous Leave it to the Pro Fitness Models to
Muscle, FAME Figure and FAME Fitness his
weekend. Andre had obviously worked on outshine the bright stage lighting in this star-
competitors take the stage. Washington Zam- home
his posing and came in even more polished spangled line up! With very similar physiques
bano, a 36-year-old Miami native stunned the a n d calves that
to steal his second victory at the Pro level. and with an equally graceful stage presence,
crowd with his conditioning as he graced the look like they have climbed a few of those
Washington was a close second, and although Maggie Diubaldo and Julie Marsland battled
stage as a lightweight FAME Muscle male. peaks!
the two men have very different body sizes it out for the top spot. Maggie, dressed in a
Squeezing his legs into an abdominal and The two middleweight men were Matt
and weights, each possesses strengths that white Roman motif for her theme wear por-
thigh call out from head judge, Ian Walling, Stocker from Nazareth, Pennsylvania and
make them equal contenders. Our third place tion, was showered with rose petals by long-
we could see every fiber in his teardrop quads Julius Lanzy from St.Louis, Missouri. Julius
FAME Muscle Athlete was Trevor Ryan, also time friend, WNSO Pro and FAME Muscle
as they were exposed through his paper-thin was a busy man over the weekend, also com-
a busy man competing in both Pro Muscle Champion, Andre Rzazewski. Our panel of
skin. A human anatomy lesson right before peting in the Male Fitness Model category on
and Pro Fitness Model categories. Trevor, be- judges, including WNSO Pro and FAME Fit-
our eyes! What detail! Washington went on to Sunday. He certainly didn’t let those well-de-
ing the youngest of the male Pro competitors ness Champion, Lyzabeth Lopez, WNSO Pro
challenge heavyweight, Caine Wendt to take fined abs go to waste! Matt gave Washington
at 23 years old, came from the capital city of and FAME Muscle and Figure Champion,
the overalls and become our newest WNSO a run for his money with a chiseled pair of
Ottawa with a set of abs worthy of distinction Cheryl Mitchell, and Jason Bell, FAME Me-
Pro and FAME Muscle Champion. quads and certainly worked hard under those
and a posing routine that commanded atten- dia Group VP of Marketing & Operations,
As usual, Caine brought to the table a hot lights as Mr. Walling had them all crunch-
tion. On the female side, our very beautiful requested that Head Judge, Ian Walling hold
physique with full round muscle bellies and ing and squeezing until they were standing in
WNSO Pro and FAME Muscle Champion, these lovely ladies on stage an extra long
a solid muscle maturity that only comes from a pool of sweaty ProTan!
Christen Kwan of North Vancouver, British time as they deliberated at length their final
years of dedication. Caine, who came all the Harold Bostick rolled onto the stage in
Columbia came in as polished as ever and decision. And what a tough decision it was
way from British Columbia, put together a his wheelchair and did nothing short of fan-
made the crowd cheer and roar with an Austin as the audience sat on pins and needles in
beautiful posing routine – absolute poetry in tastic as he went through the mandatory poses
Powers routine that was ………Yeah Baby! anticipation. Maggie pulled slightly ahead
motion. To watch a heavyweight male move and challenged his fellow competitors at the
Christen made everything look easy with her in the end although Julie promises to always
his body with such grace and fluidity is truly front of the pose down. You looked terrific,
sculpted physique and posed like the WNSO threaten that top spot!
what connects bodybuilding to the world Harold! Well done!
Pro she is! Her voice could be heard from the The very beautiful Sheri McCall Vucick
of art. Caine was nursing an injured back at No one will forget Ruby Carter Pikes,
audience in the morning as she cheered on our took third place, taking home her second
the time and realized that he couldn’t hit his our Female FAME Muscle competitor and
amateur athletes at their prejudging…. great trophy of the night. The judges certainly had
poses as well as he knows how, but he held a grandmother of six!!! Ruby was also busy as
support! Thanks Christen! a tough time with the likes of New Yorker,
positive attitude throughout and didn’t fail to she strut her stuff in the FAME Figure divi-
What a stellar line up there was for our Sherilee Newton, Florida’s Miami native,
impress. He definitely has biceps that could sion as well. At 59 years of age Ruby looked
Pro Fitness competition! Allison Ethier came Marisel Rodriguez and Aishah Akbar from
rival any peak in the Rocky Mountains near HOT, HOT, HOT! Way to go, Ruby!
back from having a baby and marched onto Mississauga, Ontario also in the ranks!
The newest FAME Fitness Champion
I n the Male Fitness Model Pro category,
Tommy Bryant stole the show with his Cal-
vin Klein underwear ad abs! Peter Marrero’s
22 years old, took second place with Sarah
Shakespeare not far behind. Sarah came all
the way from Calgary to compete and was
smile lit up the entire theatre and won the equally excited to see Ocean Drive, where
hearts of the audience and judges alike, put- she enthusiastically snapped pictures to
ting him in second place. A well-developed set share with her daughter, who is also a big
of pecs didn’t hurt his placing either! Trevor South Beach fan!
Ryan took home another trophy to add to his In fact, many of our athletes took
collection from the weekend as he took third advantage of Miami’s sunshine and white
spot. Sylvia Tremblay’s boyfriend of many sand as their competition trip extended
years, Chris Morris finally took the stage as a into a small holiday. Garrett Ratleff, third
FAME Fitness Model, despite having at one place winner of the Male Fitness Model
time stated this wasn’t for him. He had one of category on Sunday, was seen exiting his
the biggest smiles on stage and Sylvia’s voice South Beach Hotel on Monday and it was
could be heard from the audience shouting discovered after chatting with him that he
words of encouragement -- which gave him has decided to move to Miami! This U.S.
even more confidence on stage. He looked Marine of Jacksonville, Florida certainly
great and after having lost 30 pounds, he cer- commanded attention on stage with his
tainly had abs to smile about! American good looks and chiseled body.
The Pro Figure category was equally No doubt he’ll find work as a personal
impressive with Sherilee Newton taking top trainer in South Beach ….maybe trainer
spot. Sherilee competed in both Pro Fitness to the Stars! Let us know how it all plays
Model and Pro Figure categories, dazzling the out Garrett! Coming in ahead of Garrett in
audience with a dynamic routine that was high first place was Kendall Wood of Atlanta,
who was all class! The
symmetrical model
was tall, lean and
mean with a dazzling
smile and washboard
abs! Yes, Miami even
heated up when Kend-
all became the newest
FAME Fitness Model
Champion and WNSO
Pro! When given
the mic, Kendall an-
nounced that he would
make FAME proud.
Kendall, you’ve already
done that! In second
place was David May-
nard from nearby Fort
Lauderdale. The home- Debbie Cole
town boy made Florida
proud, beating out 11
Homiera Khierkhahan took first place in the er, and Renee Waddell, a 36-year-old who
other worthy competi-
Short category and was a very close second to also competed in the Open class and walked
tors in one of the largest
Jill in the overalls. Homiera displayed poise away with first place in the Masters division.
categories in the show.
and elegance in her posing and has a brilliant As the FAME North American Champi-
Another massive
smile that sets her apart from her competition. onships drew to a close on Sunday afternoon,
category was our Fit-
A great show, Homiera! Crystal Scamolla was we all felt a little nostalgic as we reflected
ness Model Females
back on stage after a great performance the back on a very successful 2006 FAME World
who took the stage
previous weekend in Hamilton at FAME Hal- Tour. What a fabulous year and what found
on Sunday also hop-
loween Mayhem. She kept her mojo going as memories. We are happy to have concluded
ing for a WNSO Pro
she took home the third place trophy. Trisha the Tour in sunny Miami with such a great
status. There were 18
Halimi came in well sculpted and took second venue and such talented athletes. And all
beautiful women, with
Allison Ethier place. Her husband could be heard cheering of the athletes were elated to receive over
Jill Cancelosi taking
her on from the crowd and was obviously so $150.00 of free goodies from our very gen-
powered and edgy. To everyone’s surprise, first place in the Tall class and wining the
proud of her as this was her first competition erous sponsors: NxLabs, Vitamin Shoppe,
Sherilee dislocated a shoulder in her efforts, overalls to walk away with her WNSO Pro
although the audience would have never as well. Kiya Knight came out swinging with SlimQuick, Allmax, JBN, Met-Rx among
status. The 29-year-old from Jacksonville
a golfing theme as she and Valeria Buitrago others!
known. She was lucky to have Peter Marrero, broke down in tears after her win and she
took second and third place respectively in the We have already begun to look ahead
WNSO Pro and FAME Fitness Model and was so gracious and lovely as she thanked
Tall class. FAME Fitness Model proved to be into the new up-and-coming 2007 FAME
EMS worker alongside to aid. He’s not just all the judges individually. Her proud par-
the biggest division this weekend and all the World Tour with its five-tier system, multiple
another pretty face! We can all breathe a sigh ents were on hand to chat after the win and
models should be very proud to have compet- Pro shows, huge cash prizes and fabulous new
of relief as we have been reassured that Sher- mentioned that this was Jill’s first show and
ed in a category that was so well represented venues and can’t help but feel excited! We
ilee is doing just fine and is back home admir- they were so thrilled to see all her hard work
and by so many talented athletes. are certainly looking forward to another great
ing her first place trophy. Glad you’re OK, pay off. She looked absolutely stunning
The Masters Fitness Models were local year and to seeing you again on stage!
Sherilee! Mary Pier Gaudet from Montreal, and was full of grace. Congratulations Jill!
athlete, Olga Fernandez, a 35-year-old teach- continued on the nest page
the youngest of the Pro Figure athletes at just
RESULTS
Fitness Model Male: 2. Julie Marsland
1. Kendall Wood 3. Sheri McCall Vucick
2. David Maynard
3. Garret Ratleff Fitness:
1. Valerie Martel
Physically Challenged: 2. Debbie Cole
1. Harold Bostick
Pro Fitness Model: (Male)
Fitness Model Female: 1. Tommy Bryant
1. Homiera Khierkhahan 2. Peter Marrero
2. Trisha Halimi 3. Trevor Ryan
3. Crystal Scamola
Pro Fitness:
Muscle: (Men) Lightweight 1. Sheri McCall Vucick
1. Washington Zambano 2. Sylvia Tremblay
3. Amelie Verret
Fitness Model Female: (Tall)
1. Jill Cancelosi Pro Muscle: (Men) Ruby Carter Pikes Christen Kwan
2. Kiya Knight 1. Andre Rzazewski
3. Valeria Buitrago 2. Washington Zambano
3. Trevor Ryan
Muscle: (Men) Heavyweight
1. Caine Wendt Figure:
1. Ruby Carter Pikes
Masters Female:
1. Renee Wadell Pro Muscle: (Female)
2. Olga Fernandez 1. Christen Kwan
Muscle: (Female) Grandmaster Pro Figure:

1. Ruby Carter Pikes 1. Sherilee Newton
2. Mary Pier Gaudet
Pro Fitness Model: (Female) 3. Sarah Shakespeare
1. Maggie Diubaldo
Valerie Martel Sheri McCall Vucick

Male Model Winners
Harold Bostick

Trevor Ryan Caine Wendt Andre Rzazewski Matt Stocker
Model Winners
Sherilee Newton
Washington Zambano

A Natural Products Industry Trade Show and Convention.
SOHO EXPO
2006
Industry members from all over the world gathered in
Lorraine Samaan and Deborah Vickery Ron Bolle and Anthony James
Orlando for this outstanding four day event. The show,

in its 35th year, combined education programs for busi-
nesses with exhibits featuring all the ‘latest and great- Fred Neri-Guiltless Gourmet
est’ products—from natural soaps, vitamins, as well as
very tasty health food choices.
Master Herbelist, Rose Kalajian
Al Forman-Tunie’s Super Center
Lara Leimbach-French Meadow bakery Steve Karowe-Overseas Connection Eric Scheffer-Reed’s Ginger Brew
Karl Lovas, Dr Smoothie Francine Chambers-The Diva Cup Don Rudolph-Soy Basics
Bruce Heiman-Apple a day
Dennis Deschaine
Josef Rosenfeld-Health Flavors Gary Barrows and Jim Fischer-Bluebonnet Josh Brower and Matt Falkowski-Nutratose
John, Chris and Ryan-Greens+ Karl Avery- Tree of Life Aaron, Jamie, David, and Linda Noll- Pacific Resources
Kirsten Corcoran and Krista McCloskey Hope Duvall and Mark Sawyer- Pure Life Soap Anthony Alfonso. Nelly Pino and Enrique-Nutriforce
-Laremin Makeup
David Legge- Vibrant Health Austin Bideeaux and Steve- Egret Ear Candles
The SOHO EXPO is produced by the National Nutritional Foods Association Southeast Region , Inc.
(NNFASE) and is operated by people from the natural products industry. Profits are used for the benefit of
the entire industry. NNFA SE is a nonprofit trade association. The show is a “closed show” and is not open
to the general public.
Jerry Maynard-Mary’s Gone Crackers

welcome to my world
interview and photos by:
Dr. “Coach” Atherton
INTRODUCTION
A bout a year ago, I had the opportunity to

shoot Melissa in Miami. Later, I wrote the
following: “Melissa resonated a genuine chord
with me at our first meeting. The more contact
I have with her - the more I want to have. She
is basically KOOL - bright, brainy, beautiful and
believable because the stuff within comes out to
play. I undeniably like what I see!” Today, I
feel no different and I encourage you to spend a
moment in MY WORLD. The prose is honest;
and her pictures walk in beauty - Melissa Hall
is an extension of KOOL! I am betting this
Coach knows good stuff when he meets,
greets and shoots it! I am betting your
heart will warm as your lips smile!
ACHIEVEMENTS
k Former professional cheerleader for
the MN Vikings and Timberwolves,
k Miss MN USA,
k Ms. Fitness MN,
k Mrs. Minnesota,
k Mrs. Minnesota America,
k Ms. Bikini Universe 2005
Born: Minneapolis
Marital Status: Married, no children & 2 “roly-poly” cats
Melissa Hall
Education: Some college, NESTA Certified Personal Trainer
Age: 33
Height: 5’6
Weight: 123

What do you consider your greatest triumph(s)achievements/awards?
Helping my Mother battle breast cancer which she lost June 7th, 2003 2005 - Ms. Bikini Uni-
verse, This was my first national title after 7 years of competition.
What do you do for a living?

Co-Owner of Young Quest Fitness,Personal trainer, Fitness guest for Shop NBC, Currently
launching new business Melissa Hall Fitness, Professional Fitness Model.
How/Why did you get involved in fitness?

I wanted to set a goal and start leading a healthy life since hypertension and strokes are part of
my family history.
Favorite book, movie, cheat food?

Tuesday with Morrie, “The Green Mile,” and Cheeseburger with fries!
Who influenced you the most athletically, Academically?

My parents, an interracial couple in the 60’s, had many battles to overcome! I admire their love
and commitment! They have been a married couple for 34 years and continue to be an inspira-
tion to Jason (my husband) and I.
What did you think about your first competition?

I could not believe that I committed to this dieting thing. I was bummed about placing 4th! Yet,
I began to learn is “fitness is truly a destination not a journey.” as Dr. Kenneth Copper states.
Along the road, I am grateful to be learning that fun and fitness comes with the enjoyment of
meeting new people who shared the same passion as me.
Who do you want to emulate?

Serena Williams - She is a true example of a strong athlete who is humble.
How do you want to be remembered as an athlete?

I hope I will be remembered as someone who helped others achieve their same goals and that I
cared about people!
What traits do you value the most?

Integrity and compassion because in today’s culture they are very difficult to genuinely follow.
What do you see that is good in Fitness today?

That it is recognized as a lifestyle.
What needs to change in Fitness today?

Fitness needs to continue on the quest to produce HEALTHY INDIVIDUALS. Too many times,
the short cuts taken to achieve an instant success trade temporary “false perfection” which can
lead to negative future health. In most cases, slow and steady progression is the best and most
lasting reward.
What would you like to say to the reader of NMM?

Believe in your dreams! Smiling is contagious; you should do it as much as possible.
Coach A is a true class champ. His photography is magic.
What else do you want the readers to know about you?

I truly enjoy helping people lead healthy lifestyles!
What things would you bring with you to live on a desert island?
My family, matches, water, dried foods, medical kit, tool kit, sun block, lip-gloss and a Bible.
If you had a magic wand and could instantly change something about your life,
what would it be?
Not to worry so much.
Tell me something about you that I don’t know?

Unfortunately, I am a horrible driver; inanimate objects have a way of jumping out in front of
my Jeep
Who are 10 people you would like to have a cup of coffee with? Just
Eddie Hall (grandfather I never met) Jesus Christ, Mother Teresa, Marilyn Monroe, Thomas a note, if
Jefferson, Oprah Winfrey, Brett Farve, Frederick Douglas, Vince Lombardi, Martin Luther you want to know
King more about Melissa, please
visit www.melissahallfitness.com for
recipes, success stories and more!
Ultimate Fighting!
Photos by:
By: Richard Nannis Andrew Nannis & Barry Nannis
T
his November the RFC held it’s event further stated that although some
in the Sun Dome at the University of fighters may take steroids or some
South Florida. The crowd was huge other enhancement drugs, that it is
filling 60% of this large facility. Many less prevalent in the MMA sport
fans recognized Stephan Bonnar who was com- than in others. The reasoning behind
mentating. He is a well-known fighter with the this is weight.
UFC in Las Vegas and has been featured in many All matches fall into weight
televised events. classes. 150,170,185,205 and
Another first was the match featuring Eliza- heavyweight class. There may also
beth Posner, Canada, and Kim Predmore, Ohio. be a 265+ category in the future.
That’s correct! The women were fighting and it Fighters are matched by weight to
was not nice. I have to say that Kim was a real equalize size and strength advan-
warrior. She took a real beating but would not tages, Each fighter has a “normal
tap out. The match was stopped and awarded to weight and strives to fight at the
Elizabeth. The contest was too brutal for my taste. top of their weight category. Say a
I would not feel that way if two males fighter fights in the 185 lb cat-
had been fighting this match. egory. They may usually weigh a few
Call me a Chauvinist if you more pounds, but at the weigh-in the
will. goal is to be 185 or 184 lbs.
The event was In Florida if a fighter ex-
featured on cable on ceeds their weight limit, the
Catch 47. Upcoming opponent as the right to refuse
events include Feb- the match, or ask for some
ruary 24th at the Sun monetary concessions. If the
Dome and June 2nd. fighter is 10lbs over the limit,
The June event will there is no fight. So how
be broadcast on Sun does a fighter loose weight
Sports. Many people before a match? The answer
feel that mixed mar- is the sauna or steam room. It
tial arts fighting may is possible to loose up to about
become more popular 20lbs this way in a single day.
than boxing. Tampa is a This not dieting or fat loss, it is
great sports city and may strictly temporary water loss.
become a major player in If a fighter takes performing en-
MMA. hancing drugs, their normal body weight
In an exclusive interview with Rob will increase, and the fighter will move up in
Kahn of Gracie Jitsu, Tampa Florida, we dis- weight class The result will be larger and stron-
cussed the training aspects of the fighters. Rob ger opponents. This makes the use of performing
heads the gym and holds a black belt, as well as enhancing drugs counter-productive. I still would
being a MMA fighter. like to see required drug testing in this and other
The connection between performance enhanc- sports.
ing drugs and weight. The RFC website contains fighter bios, dates
I was curious to know if Florida required of future matches, ticket information, and a bunch
drug testing. Rob informed me that it did not. He of other things, The website is realfightingcham-
poinships.com.
Walk Your Talk
in 2007! by Brenda Kelly
Are your actions and words consistent with each other? What percentage of the time would
you say this happens? Be honest with yourself.
Do you really do what you say? When giving your advice, do you act how you say others
should act in the same situations? Does a special circumstance give you permission to act a
certain way when you would not normally act this way or tell a friend to act this way? Do you
always choose to stay true to yourself? Or do you sometimes give into pressure and act out
of your own character rather than stand your ground by your own values?
These concepts of ‘do both positive and negative variations according to what even start, your muscle will atrophy and not be as firm.
what I say and not what I do’ have been around for a we ourselves understand through our core beliefs. A great way to start to add a positive belief and
long time…maybe since the beginning of time. It is possible to change your core beliefs. There make it real to you is with a verbal affirmation sentence.
Every day there are chances for good lessons as may be something you want to reprogram or add that Writing this down will help you on your way to a better
well as tough ones. The tough ones are tough. I mean you would like to have more of in your life. All it takes is way of viewing a belief, however saying it out loud with
intensity but not force will allow it resonate through
your body more thoroughly. You may feel silly at first.
If you are kind, people may accuse you of being selfish with ulterior motives; Be kind anyway. Say it anyway. You may not even believe what you are
saying. Say it anyway. Say it anywhere at least once a
day. More is better. Say your affirmation sentence in the
way tough. We all have to deal with strife and struggle practice! Think of this like training a muscle. When you shower, the car, while walking or exercising. Make your
in our daily lives at some points. It is quite easy to do train with consistency and with the correct intensity, your affirmation sentence full of what you want to manifest
the right thing or say the right words when all is going muscle will become firmer. If you stop training or never in your life. Do not hold back, go for it and make your
well. life more spectacular!
It is how we choose to act during those more dif-
ficult times that will determine our characters.
Shouldn’t you consciously choose to act with light
Here are some of my favorite words written By Mother Teresa.
and love anytime and every time? Not just when it is p People are often unreasonable, illogical, and self-centered; Forgive them anyway.
convenient? What are the boundaries here? When is it p If you are kind, people may accuse you of being selfish with ulterior motives; Be kind anyway.
OK to change what you would “have liked to do” had p If you are successful, you will win some false friends and some true enemies; Succeed anyway.
you had the time, stability, resources, support, etc.? p If you are honest and frank, people may cheat you; Be honest and frank anyway.
Are there any of these times when it is OK to let your p What you spend years building, someone could destroy overnight; Build anyway.
rules slide? p If you find serenity and happiness, they may be jealous; Be happy anyway.
The real answer is it is never OK to be untrue to p The good you do today, people will often forget tomorrow; Do good anyway.
you. Become the person you want to be and love yourself p Give the world the best you have, and it may never be enough; Give the world the best you’ve got
enough to make it the truth. One of the payoffs is that anyway…
when you put out vibrations of light and love, you will
p Walking your talk will become a habit with practice of your verbal affirmations and easier to do all
be able to recognize it when it is in front of you and you
of the time…if you teach yourself to do it anyway.
will be able to choose to draw more of the same into your
life. Remember, we cannot recognize that which is not
p Reprogramming your words to fit your actions with your life is not only empowering, you are the
within us. Think about that for a minute. We always see only one who can do it!
ARE VITAMINS
NECESSARY?
by Sherry Goggin
F
or thousand and thousand cause she is eating extra food, she This vitamin C deficit can be made sure to tell your doctor about your
of years, people got all the naturally consumes extra vitamins. up by either consuming an 8-ounce vitamin intake.
vitamins and minerals they However, women who have morn- glass of orange juice per day or a
needed from the foods they ate. ing sickness beyond the morning, or vitamin C supplement. Certain Disorders:
However, in today’s world there is who have diets for weight control People with chronic infections,
processed foods, drugs, cigarettes, the pregnant women will often have Drinkers: cancer, or chronic loss of red blood
and alcoholic beverages that inter- reduced blood levels of vitamins A heavy drinker will require cells will require additional folacin.
fere with adequate nutrition. A, C, B6, B12, and folacin. If this more thiamin, niacin, folacin and B6 Some inherited disorders can lead
Because of this, for some people should happen, then vitamin supple- than person who drink only socially to vitamin deficiencies that cannot
even a reasonably well-balanced ments would be prescribed. Gener- or not at all even if their diet is ex- be corrected by ordinary vitamin
and varied diet can’t supply enough ally a multivitamin and mineral sup- tremely good. Alcohol damages the supplements and in some cases a
of certain nutrients needed for the plement are prescribed to all women liver and interferes with its ability to very large dose administered in a
body. These people would need to who are pregnant and nursing. store needed vitamins, especially fo- way that bypasses the gastrointesti-
increase their consumption of foods lacin and to convert the vitamins to nal tract will be required for preven-
rich in certain vitamins to compen- Infants: their active chemical forms. Drink- tion and treatment of severe vitamin
sate and possibly add supplements Infants that are given vitamin ing alcohol also leads to poor ab- deficiency symptoms.
of one or more vitamins to make it supplements are usually not needed sorption of vitamins from foods, and
beneficial. because the RDAs for infants are it will increase the requirement for Elderly persons:
based primarily on the vitamin con- vitamins by using some to metabo- Elderly people will tend to
Pregnant and Nursing Women: tent of breast milk which is the ideal lize the alcohol and to repair the tis- absorb less of thiamin, Vitamin C
Vitamin supplements are given complete food for infants for the sue damage it has caused. A heavy and B than younger people and may
to women who are pregnant or nurs- first six months of life. There are drinker usually does not eat properly need to consume more than the usual
ing and in the ideal situation this however some differences in vitamin cause they substitute nutrient –de- amounts of these vitamins. They
should not be necessary -except for content between breast milk and ficient alcohol calories for nutrient may also benefit from a daily mul-
extra iron – since both pregnancy cow’s milk and a vitamin supple- rich food calories and compromise tivitamin and mineral supplement if
and lactation increase a ment may be important for babies their vitamin intake. You will need a they are not getting their full nutri-
w o m a n ’s n e e d for who are not breast fed. daily multivitamin supplement if you tional needs in their food choices.
calories and drink the equivalent of four or more
be- Women using oral contraceptives: shots (2 ounces of pure alcohol) of Dieters:
Using the birth control pill alcohol a day. People on weight loss programs
will often found to have who have made major cutbacks in
reduced blood levels of Drug Users: their caloric intake and consume
thiamin, riboflavin, B6, Use of certain prescriptions and only a limited variety of food should
B12, folacin and vitamin over the counter drugs can result in take a daily multivitamin and min-
C. B6 deficiency while a vitamin deficiency. Prolonged use eral supplement.
on the pill has be linked of any antibiotics can destroy the in- Your vitamin supplements
with mental depression and testinal bacteria that produce vitamin should not exceed 100 percent of
a vitamin supplement will be K and several B vitamins including the RDA for someone your age and
needed. biotin, pantothenic acid and even sex and the the percentage of the
possibly thiamin. Use of certain USRDA listed on the label of the
Smokers: diabetes drugs (metformin and phen- bottle for each vitamin can serve as
Those who smoke one and a formin) can also interfere with the an adequate guide.
half packs of cigarettes a day have absorption of B12. Before you start any exercise
30%-40% less vitamin C in their You have to also remember that program or any diet or supplementa-
blood than nonsmokers and this is certain vitamins taken excessively tion program, please consult your
because the Vitamin C is being used can interfere with the action of cer- physician.For further info you can
up when their body attempts to re- tain drugs and if you are under treat- go to:www.sherrygoggin.com
pair damage to the cells caused by ment for a medical problem and are
the toxic elements in tobacco smoke. taking many different vitamins, be

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 Natural Muscle January 2007

Natural Muscle January 2007 

Muscleology Series-Abs and Legs 42

Are Vitamins Necessary? 56

Walk your Talk in 2007 64 It’s not

cover designed by:

16 Natural Muscle January 2007

“Change has a considerable psychological impact on Art Director

Have a happy, healthy, and different new year!

22 Natural Muscle January 2007

24 Natural Muscle January 2007

amy pierce joanna lewis

Height: 6’3” lean mass gainer out there that gives me

BIG SEAN ALLAN

check us out online at

EATING MORE TIMES

If your goal is to lose weight or maintain

* Conduct an inventory of your meal/snack and physical activity

* Eat a small amount of protein with each feeding (protein

*Drink at least half your body weight in ounces of water per

30 Natural Muscle January 2007

Drain chicken and ROTEL, combine in large bowl then

Lightly toast a 100% whole wheat (stone ground if possible) Pita

Pan seared Tilapia over Rice cake

34 Natural Muscle January 2007

Loud and Proud

A recent study revealed that voiced, songlike laughter

40 Natural Muscle January 2007

Shelly Alcantaro current workout schedule:

great legs and abs. routine on the next page ...

Tips and Form:

Tips and Form:

44 Natural Muscle January 2007

Tips and Form:

Elevated Hamstring Push

Tips and Form:

Natural Muscle January 2007 45

eric freimanis photo

Natural Muscle January 2007 49

50 Natural Muscle January 2007

Muscle: (Female) Grandmaster Pro Figure:

Valerie Martel Sheri McCall Vucick

54 Natural Muscle January 2007

Natural Muscle January 2007 55

Orlando for this outstanding four day event. The show,

Al Forman-Tunie’s Super Center

Bruce Heiman-Apple a day

Natural Muscle January 2007 57

A bout a year ago, I had the opportunity to

60 Natural Muscle January 2007

What do you do for a living?

How/Why did you get involved in fitness?

Favorite book, movie, cheat food?

Who influenced you the most athletically, Academically?

What did you think about your first competition?

Who do you want to emulate?

How do you want to be remembered as an athlete?

What traits do you value the most?

Natural Muscle January 2007

Natural Muscle January 2007