PG 14 FIT FOR LIFE · A few fun facts about keeping hydrated Over The Edge Special Olympics Texas...

FIT FOR LIFEPG 26

EAT LIKE A CAVEMAN

CUT YOUR WORKOUT

IN HALFPG 12

WE AREWE ARE

FIT FOR LIFE

PG 14

July 2012

FIT FOR LIFE

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FOUNDER David Lee Nall

EDITOR-IN-CHIEF Jordan Snyder

Managing EditorDara Nall, D.C.

CONTRIBUTING WRITERS Cori Barnett Mintzer

Keith Norris Catherine Love

CJ WoodruffTela Mange

Charles Fuller Emily Talley

Kristina Kaderli Sarah Nielsen Brett Hickey Cory Speed

Susan ThomasKori Propst

Dr. Joe Klemczewski

CONTRIBUTING PHOTOGRAPHER

John Conroy

ADVERTISING DIRECTOR Chris Scheppler

LETTERS TO THE [email protected]

NATURALLY FIT July 2012

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David’s TransformationNaturally Fit founder, David Lee Nall, talks about his choice to get fit after falling off the bandwagon

ALINE InsolesOur reccomended product to keep you fit

CrossFitThe exercise trend that takes your workout to the next level

12 Cut Your Workout in HalfHigh Intensity Interval Training jams an hour worth of exercise into 20 minutes

14 Eat Like a CavemanIs The Paleo Diet the way we were meant to eat?

26 We Are Fit For LifeSome of Austin’s fittest explain why they’re Fit for Life

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Juice Plus+ SupplementsGet your daily value of fruits and vegetables, without the hassle of chewing

The Benefits of WaterA few fun facts about keeping hydrated

Over The EdgeSpecial Olympics Texas leaves its volunteers hanging

Don’t Worry, Be HappySix habits of happy people, and how to stay posi-tive in a cynical world

The Ultimate Peak Series: Part IDr. Joe Klemczewski debunks pre-show training myths, and explains how carbohydrates and water are essential for a ripped physique

The Naturally Fit SupershowAn exclusive preview of the upcoming Naturally Fit Supershow


JULY 4

Freedom 5000

The 6th Annual Freedom 5000 will be held at Camp Mabry, Wednes-day, July 4th, at 8 am. This year’s event will also feature a Kids K, beginning at 9 am.

For more information, call (512) 472-3254

JULY 5

The Driveway Bike Series

The number one criterium race se-ries in the U.S. continues Thursday, July 5th, at Driveway Austin Mo-tor Sports. Every Thursday, cyclists can compete on a closed track for a number of prizes.

Men, $25; Women, $10; College Students, $10; Juniors, Free

For more information, visit: www.drivewayseries.com

JULY 20-21

The Naturally Fit Supershow

Join us Friday and Saturday, at the Round Rock ISD Performing Arts

Center, for our annual two-day fitness event. Watch contestants

compete in various categories such as: bodybuilding, bikini, and trans-

formation. Be sure to stop by the Health & Fitness expo to check out the latest products geared toward

keeping you Fit for Life. More inter-ested in muscle cars than muscles? Don’t forget to stop by the Classic

to Exotic Cars and Bikes show. For more information, visit:

www.naturallyfit.com

FIT EVENTS

11th Annual Deep Eddy Mile

Tres Burritos Ride

Hotter than Du, Duathalon

Sunstroke Summer Stampede

INBF Southern Natural Bodybuilding & Figure

Championships

JULY 21

Choose from three races, 25 miles, 50 miles, or 65 miles, and put your endurance to the test. The Tres Burritos Ride will be held from 4-7 pm on Friday, and 6:30-7:15 am on Saturday, at the Bicycle Sport Shop. Riders are rewarded with a bur-rito and a beer after their ride. All proceeds go to Boltage, a program that encourages kids to exercise by tracking how often they ride their bikes to school, and rewarding them for it.

All Ages, $409900 W. Parmer Lane

for more information, visit:TresBurritosRide.com

JULY 21

Avid swimmers are invited to this 18 and up Austin tradition. Held in the summer heat savior known as the Deep Eddy Pool, participants compete in their own age group for a number of prizes. Warm-up is at 7:30 am, with the race to follow at 8am.

Participants who register before Wednesday, July 11, will be charged $64. Those who register after will be

charged a $74 entry fee. Entry deadline: Monday, July 16

for more information, visit:AMSwimAssoc.com

JULY 28

Head to Macon, GA to watch the strongest from the South battle it out to find the fittest person south of the Mason-Dixon Line.

for more information, contactAlli Kerr

[email protected]

AUGUST 1

The final 5k in the Sunstroke Sum-mer Stampede series will take place on the scenic Town Lake Trail. This race is chip-timed, awards are given to each age group.

$10 entry fee, all agesFor more information, visit:www.summerstampede.com

AUGUST 10

Afuera, an organization dedicated to organizing and facilitating local health and wellness programs, has partnered with the United Way of Williamson County to bring you the Hotter than Du Duathalon and 5k Fun Run/Walk. Start your Sun-day with a light 5k, follow it with a nice 16-mile bike ride, and then top it off with another 5k at the Brushy Creek Sports Park in Cedar Park. Duathalon, $45, Fun Run/Walk $25

for more information, visit:www.afueratexas.com

JULY - AUGUST 2012

TThe road to becoming fit for life is a tough one; there is no getting around it. America is currently in the throes of an obesity epidemic, and with all of the diets, pills, and homeopathic remedies claiming they can help you drop pounds without lifting a finger, it can be difficult to accept that there is no shortcut to health. Fitness is something we have to continue to work at for our entire lives.

That can be a hard sentence to grasp; just reading it is enough to make you want to give up. Falling off the wagon is just too easy, I should know, I’ve done it. And starting your fitness journey over for the second time can be a daunting task, but there is one thing you should remember – obesity is not a life sentence.

That’s why I decided to open Naturally Fit magazine, a publication dedicated to getting you fit, and keeping it that way – for life.

Fashion, health, trends, gadgets, and the best places in Austin to get fit, it’s all here. Our goal at Naturally Fit magazine is to offer you a great resource to find what you need to assist you in your quest for a better quality of life, starting with your health. Because with-out your health, it’s real tough to enjoy the rest.

Fitness, on all levels, has a profound influence on your “self ”. It affects your mood, mental and physical health, your relationship with yourself, your friends, family, co-workers, even your pets. That is why it is so important for you to take time for yourself, even just a few minutes each day, and work on you.

It could be a walk around the block, a yoga class, or even taking the stairs at work; the opportunity to take a few moments for yourself and your health is all around you. Take some time to take care of yourself, because if you don’t do it, who will?

Taking those few minutes each day for yourself is one of the most important gifts you can give yourself and your loved ones. After all, it’s your quality of life and your health, that helps you to enjoy this life you’ve been given.

Welcome to Naturally Fit

David Lee Nall Founder

Fit

David Lee Nall Remember, keep it aturally Fit, for life.

FROM THE FOUNDER

Photography by John Conroy

6 NATURALLY FIT July 2012

I Fit

and back again.

FROM THE FOUNDER

Fat...

From

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I seemed to be living the American dream. I was a successful business owner, and I had come a long way for a skinny, dyslexic kid who was always a poor student.

While I was a so-called “success story”, I had never felt worse. I slowly started gaining weight over the years, until one day I realized that I had ballooned up from 195 to 245 pounds. How could this be? It felt like only yesterday I was in top physical condition, winning


My transformationfitness competitions left and right. And now, I had no

energy, no zest for life, and 50 extra pounds to boot.You’d think that would be enough of a wake-up call,

but my priorities were still my family and my busi-ness first, with my health comming in dead last. Then I started to find some excess growths on my stomach and back, and got a cold dose of reality.

I had developed a few benign fatty tumors, and I had no one to blame but myself. My doctor said that the combination of inactivity, job stress, and my body fat causing tumors to sprout up all over my body. The tumors may have been benign, but that didn’t make

me any less terrified. I was only 29, I had a family, I couldn’t continue to risk my life by ignoring my health.

December 1st, 2004. I’ll never forget that day, it’s the day I started my life over. It was time to change, I had done it once, I could do it again. I went to the grocery store and loaded up on clean foods and started train-ing. Six months later, I had dropped 49 pounds, so I decided it was time to start competing again.

When the 2006 Texas Shredder a drug tested event rolled around, I’d

lost 11 inches off my waist, and dropped a total of 62 pounds. I won second place in the heavyweight divi-sion. From there, I continued to enter fitness com-petitions, placing high enough to eventually earn my WNBF Pro Card at the 2007 Alamo classic.

Today, I’m a certified personal trainer and a sports nutritionist. In addition to that, I own two companies, and just opened a modeling agency as well as this magazine, and I still find the time to work out every day. I had to learn the hard way, there are no excuses for not taking care of yourself, no matter how busy you may be. Remember, when you take care of yourself, you can then take care of those you love most!

7NATURALLY FIT July 2012

One of the most overlooked aspects of peak ath-letic function is foot and ankle alignment. If it’s not right, or maintained, your performance suffers, as well as your sports lifespan. Enter: ALINE; makers of a brilliantly simple system that allows you to under-stand and optimize your alignment. When you take advantage of ALINE’s comprehensive understanding of human motion, you reward yourself with a longer-lasting, higher-performing sports experience.

While most insoles only support your foot and ankles when you’re in one position, ALINE is designed to constantly keep your feet and ankles aligned, no matter what position you’re in, making it the favored insole for many athletes.

Only a few millimeters of misalignment can trans-late to a huge loss of performance. According to the American Podiatric Medical Association, forty percent of men and women think that their feet should hurt, and at least two-thirds of foot troubles can be attrib-uted to shoes.

Once you’ve spent a few minutes on the ALINEr, you’ll “know your line” and have all the knowledge you need to perfectly align your feet, ankles, and lower legs. Very few products actually allow for optimal alignment and proper foot motion, so Hay and Orr developed bFAST®, which incorporates 21st century materials and engineering to be both rigid and flexi-ble. It’s based on a ribbed design that supports the arch and helps align the lower leg without locking off any of those important and ever-shifting bones and tendons.

“Athletes are seeking us out because bFAST® works,” says Derek Carroll, president of ALINE. “Until now, the only options have been rigid orthotics that lock out the ankle or soft foam inserts under the foot, which are unfavorable because they negate most of the foot’s stabilizing power. What ALINE has done is com-pletely redefined the most important piece of sports equipment in the world.”

Fit Product of the Month:

ALINE insolesBy Cori Barnett Mintzer, ALINE Systems Inc.

FIT PRODUCTS

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Staff favo

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LCrossFit: a workout revelation By Catherine Love and Jordan Snyder

- Say goobye to the boring routine with the CrossFit system

Let’s just come out and say it, working out can be boring. There’s a reason cardio machines are lined up in front of a wall of televisions, and it isn’t because run-ners are known for their love of current events.

That’s why, since its inception in 2000, the Cross-Fit strength and conditioning program has managed to graduate from passing fitness fad, to a bona fide workout revelation. Each hour-long class consists of a series of 20-minute exercises, which can range from PE fan-favorites like pull-ups to the slightly more intimi-dating tire flip, where – you guessed it – you’re asked to flip a giant tractor tire over. Needless to say, with a myriad of exercise options and virtually endless com-binations, workout-complacency is not really an issue in the CrossFit world.

The exercises used in Crossfit, work every muscle in your body. Not only are you toning your muscles, but you are building them. And as you build lean muscle your body burns fat faster. Additionally, people with more lean muscle burn more calories throughout the day than those who do not have as much lean muscle. Crossfit is also a great calorie burner due to the fact that all the exercises are performed one after another, keeping your heart rate elevated.

Since Crossfit is an intense workout implementing weightlifting and other strenuous exercise, people who

have little to no experience with this type of workout should check with the Crossfit location nearest them, and see if the beginner classes are geared towards their exercise level. If you are an exercise enthusiast, like myself, and have some experience with weights and toning classes, then Crossfit is perfect for you.

If you want to get a handle on the CrossFit system before venturing out to a group class, CrossFit videos are available online, and the exercises can easily be done at home. All you’ll need is hand weights, a jump rope, kettle bells, a yoga mat and a stretch band.

Personally, I prefer to go to a Crossfit class. I think the group setting pushes me much further than try-ing to do the exercises at home, and there is a trained professional helping to make sure you are performing all the exercises properly, which can help the exercise novice avoid workout-related injuries. Additionally, I don’t have to worry about buying any extra equipment because the classes have it all there for you.

My typical Crossfit workout attire, is a fitted t-shirt and running capris. I would not recommend any baggy clothing, because of the various movements you have to perform.

When I leave a Crossfit class my mind and body feel great. Everyone should give this amazing workout a try!

Fit 360°


EEvery time I walk into the gym, I see the same thing. Some people walking a steady pace on the treadmill, others lifting weights, all with the look of complete and utter boredom on their face. It’s no wonder most people consider working out to be a bit on the boring side. Honestly, is there anyone who ac-tually enjoys running on a treadmill like a hamster on a wheel? Where is the energy? Where is the passion? Where is the intensity?

Enter: High Intensity Interval Training (HIIT). A new training method using short interval workouts, which takes your hour at the gym down to just 15 to 20 minutes of exercise a day. So where does the “intensity” come in? While your workout may only last 20 minutes, HIIT requires maximum effort, with minimal rest time. That means, from start to finish, you are kicking your own butt. Doesn’t sound all that appealing, but the results are undeniable.

Our bodies are fascinating machines, constantly changing to suit our lifestyle and environment. HIIT’s high-intensity cardio can increase your metabolic rate, making sure you keep burning calories even after you’ve left the gym. Trading in your hour-long work-out routine for HIIT can be a saving grace for anyone whose fitness regimen is starting to take it’s toll on their joints. In addition to that, according to a study done by the Department of Kinesiology at McMas-ter University, because HIIT is short, yet intense, the exercises insulate your heart, strengthening the func-tion of not only your heart, but your blood vessels as well. That’s why many doctors actually recommend HIIT to their cardiac patients.

Nearly anyone can partake in HIIT. A good rule of thumb is that if a person can exercise for at least 20-30 minutes at 70-85% of their estimated maximum heart rate, without exhausting themselves or having problems, they should be good to go. If you are suf-fering any health conditions you should consult your doctor beforehand.

I would be remiss if I didn’t tell you the one major downside to HIIT. Unfortunately, the availability of a workout that will give you more benefits in a shorter about of time has rendered the age old “I just don’t have the time to work out” excuse completely useless. Sorry, folks, you’ll just have to think of something a bit more convincing. Now get out there and HIIT it!

Let’sHIIT it

By CJ Woodruff, PFTA Schools

Let’sHIIT it

Fit 360°



Fit 360°


BBy now, I’m sure most Naturally Fit readers have heard of the Paleolithic Diet, the nutrition plan based on the eating habits of cavemen. And I’d venture to guess that just as many of you are utterly confused as to what it actually means. As a trainer, I hear those confusions all the time: “Paleo, it’s basically Atkins, right?” Or, “It’s all meat and roots.” The fact of the matter is, Paleo may be the simplest diet you’ve ever encountered, even if it does come wrapped in its own enigma.

The Paleo Diet is modeled after the daily diet of early man; con-centrating on animal proteins, vegetables and roots, and excluding dairy, grains, and legumes. Like all species, we evolved to thrive within a very specific ecological niche. Our bodies were built to withstand rigorous daily physical demands; fueled by the consumption of animal proteins, vegetables, nuts, seeds and fruit. These were not choices driven by morality, but simply choices of availability and survival.

And it turns out that it’s not what our ancestors did eat that makes the Paleo approach unique, it’s what they didn’t eat. Many of the “staple” foods we now consume have only been eaten for the past 10,000 years or so, and were rarely – if ever – eaten during the preceding 200,000 to seven million years we’ve roamed the planet.

Now you may be saying, “No grains or legumes? Aren’t those the foundation of the USDA food pyramid?” Well, yes, indeed they are. Which then begs the question, are the dietary recom-mendations prescribed by the food pyramid in any way legitimate?

- The Paleo Diet brings fitness fanatics back to The Stone Age

PRIMAL APPETITEFit 360°

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By Keith Norris, EFFICIENT EXERCISE

Those of us who adhere to the Paleo diet would answer in an unrepentant and resounding “no”. And we have a plethora of empirical findings and evidence-based

science to back this contention. Just look around; a full 68% of the US popula-tion is now overweight or obese. And that number shows no sign of abating.

Endurance is greatly enhanced by maintaining the body as a fat-burning V-8 engine, rather than a sugar-burning sewing machine. Once this enzy-

matic shift is made, “bonking” or “hitting the wall”, is a thing of the past. Performance nutrition is all about maximizing nutrient density per

calorie ingested, and no diet exceeds in providing that all-important ratio like Paleo.

As an added bonus, once the body has become super-sensitized to the hormones insulin and leptin, these hormones can be pur-

posely manipulated for desired performance outcomes. For example, producing a high insulin spike in an other-

wise low insulin environment has a dramatic effect on the shuttling of nutrients into hungry muscle cells – exactly

what’s called for in post-workout recovery and for muscle gain.

So whether you’re looking to simply be fit, trim and healthy -- or seeking that all-important per-

formance edge -- Paleo is for you. Begin with the basic grain, legume and dairy-free template,

then tweak and tinker from there as your goals and desires dictate. Refuse to be a zoo

animal, destined to a life of mere survival. Claim your birthright of optimal living,

and begin that process by nourishing yourself with the foods you were

designed to eat.

PRIMAL APPETITEFit 360°


Italian Baked Salmon with Spaghetti Squash

4 SERVINGSYou’ll never miss the feeling of sharing a hearty pasta dish with friends and

family with this delicious, Paleo-friendly meal. Fresh, wild-caught salmon is enhanced with traditional Italian flavors, and just a touch of dill, on a bed of fiber-rich spaghetti squash. A taste of Italy, no matter what your diet may be.

1 lb wild-caught salmon2 Tbsp. extra virgin olive oil½ 1 fresh lemon1 tsp. dilldash of ground pepper2 basil leaves1 tsp. oregano 1 medium spaghetti squash

Preheat oven to 425 degreesCut spaghetti squash in half and clean out seeds

with a spoon. Put squash in a glass baking dish filled with 1 inch

of water, flesh side down. Cook for 40 minutes.After letting squash cool for 10 minutes, use a fork

and scrap out the meat of the squash until the strands resemble spaghetti.

In a large bowl, mix in 1 Tbsp. of the olive oil and oregano with the squash.

Rub 1 Tbsp. of the oil on the flesh of the salmon and sprinkle on the pepper and dill. Next, squeeze the juice of half a lemon over the flesh and press on your basil leaves.

Put the salmon skin side up in a glass baking dish and bake for 20 minutes.

Serve with the spaghetti squash on the side.

Meatza6 SERVINGS

Recipe adapted from paleOMG.com

1 lb ground beef1 lb ground pork2 eggs2-3 cups no sugar added marinara1 container sliced mushrooms1 red pepper, chopped1/2 onion, roughly sliced6 garlic cloves, minced1 tsp. garlic powder1 tsp. onion powder2 tsp. oregano1 tsp. thyme2 tsp. rosemarysalt and pepper, to tastefresh basil, for garnish

Is there anything better than a fresh, hot slice of pizza? We can answer that for you; no, abso-lutely not, not even a little bit. Going grain-free can be a pain, consider this recipe a peace offering from the Paleo gods. Layers of delicious seasoned beef and pork, a thin layer of traditional pizza sauce, and just enough veg-etables to make you feel ok about eating something that replaces bread with meat.

Preheat oven to 350 degrees In a large mixing bowl, combine beef, pork, and

eggs. Mix well. Add in garlic and onion powder, oregano, thyme, rosemary, salt, and pepper. Mix until fully incorporated.

In a 9x11 glass baking dish, press down meat mix-ture, making sure it is evenly spread, until the bottom is entirely covered, coming up the edges slightly.

Bake for 15 minutes.Remove your Meatza base from the oven, and top

with marinara sauce, minced garlic and vegetables. Retun to the oven for another 5 minutes.

If your vegetables are not cooked, turn on your broiler and return the meatza to the oven for another 5-7 minutes.

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Dieting isn’t a death sentence. Here are a few Paleo-friendly

comfort foods to get you through those hunger pangs


FIT NUTRITION

Barbecue Pulled Pork8 SERVINGS

In Texas, it’s almost a mortal sin to refuse barbeque. Just because Paleo

may take barbeque juggernauts like Franklin Barbeque and Stubb’s Bar-B-Q off the menu, doesn’t mean you can’t indulge in some good ol’ fashioned Texas barbeque from the comfort of your own home.

1 6oz can organic tomato paste1 ½ cups of low sodium beef stock3 cloves garlic, minced½ onion, grated2 Tbsp. dijon mustard2 Tbsp. apple cider vinegar1 Tbsp. cococut oil2 Tbsp. chili powder2 Tbsp. honey1 tsp. salt

4 Tbsp. salt4 Tbsp. smoked paprika2 Tbsp. pepper2 Tbsp. garlic powder2 tsp. onion powder1 tsp. ground celery seed1 tsp. dried oregano1 tsp. chili powder4 lbs. pork shoulder6 whole cloves 2 red onions, sliced thin2 cups of water

DO AHEAD Make your barbeque sauce a few days before you plan on making this dish, it will give the fla-vors time to mingle, giving you the optimal barbeque sauce.

In a saucepan over medium low, combine all ingre-dients. Let simmer for 30 minutes, occasionally stir-ring.

Once all ingredients have cooked through, and your

Southern Fried Chicken

barbeque sauce is your preferred thickness, remove from heat and let cool before pouring into a container.

In a small bowl, combine salt, paprika, pepper, garlic powder, onion powder, celery seed, oregano, and chili powder. Rub mixture all over pork shoulder and stud with cloves.

Place in shoulder in large CrockPot. Cover with onions and water, and set on low for 8-10 hours.

Remove pork from slow cooker, discard cloves, water and any grease or fat.

When shoulder is cool enough to handle, use two forks to shred completely. Return meat to CrockPot and cover with barbeque sauce. Heat on low for 1-2 more hours.

Adapted from PaleoComfortFoods.com

1 cup coconut oil2 large eggs1 cup almond flour1 tsp. paprika1 tsp. garlic powder1/2 tsp. salt1/2 tsp. black pepper1/2 tsp. dried thyme1 tsp. chili powder2 pounds chicken (thighs, drums, breasts)

6 SERVINGS Need we say more?

Preheat oven to 400 degree. Heat oil to 350 degrees in a large frying pan.

Combine all dry ingredients in a bowl. In a separate bowl, whisk the eggs. Rinse chicken and pat dry with a paper towel. Using one hand for the dry mixture, and the other for the wet, dip chicken in egg mixture, and then dredge through the dry.

Place chicken in hot oil, being sure to brown both sides, about 2 minutes each. Remove chicken and place on drying rack once it’s done cooking.

After all of your chicken has been browned, spread evenly on a sheet pan and bake for 10-15 minutes.

For the sauce:

For the meat:

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WWhen athletes try to juggle their career and family, all while keeping up with their exercise regimen, it can be easy to let healthy eating fall by the wayside. In our fast paced world, where processed conveniences are the mainstay, eating well is a challenge even for the average American.

Less than 25% of American adults eat their recom-mended daily servings of fruits and vegetables. For athletes and bodybuilders, the challenge of eating the right number of calories, from the right sources, to maximize training potential and lean muscle growth is even greater. Not only is there a need to eat the food that will fuel the body to meet training goals, but an additional need for proper nutrition to protect the body from injury and illness. Even the most consistent and effective training and preparation can be derailed by an injury or prolonged illness.

In the world of sports, talk about diet often focuses on protein. Excellent sources of natural protein are essential for building muscle; but equally important to an athlete’s good health are the antioxidants that are contained in fruits and vegetables. Antioxidants like beta-carotene, lycopene, and vitamins C and E protect cells from the damage caused by free radicals.

These antioxidants are found in fruits and vegeta-bles, and are also present in whole food juice powders like JuicePlus+. In addition to protecting the body from free radicals, a study at the University of North Carolina, Greensboro, showed that using JuicePlus+

also reduces oxidative stress resulting from resistance exercise, such as strength training.

There is no substitution for eating a wide variety of fruits and vegetables. Multivitamins are often poorly absorbed by the body and not derived from a food source. JuicePlus+ is not a multivitamin. It contains a much wider variety of naturally occurring vitamins, phytonutrients (plant nutrients), antioxidants and nu-trients than traditional vitamin supplements.

For example, an apple contains over 10,000 phyto-nutrients, while a typical multivitamin contains around 26 vitamins. Since Juice Plus+ is a whole food based product, it provides the thousands of nutrients found in a variety of fruits, vegetables, and grains.

Good nutrition takes time and planning. JuiceP-lus+ has been clinically proven to help bridge the gap between the 7 to 13 servings of fruits and vegetables a day recommended by the USDA. Certified by NSF, an independent nonprofit committed to protecting consumer well being, Juice Plus+ is used by everyday individuals committed to good health, as well as elite athletes competing on Olympic teams.

While making your plan for healthy living and athletic prowess, remember to build your foundation on good nutrition. Eating well is only one part of the formula, but in the pursuit of excellence, it is essential to success.

Supplement of the Month:

By Susan Thomas, Juice Plus+

FIT NUTRITION


Want to Take It to the Next Level?

Make Sure Your Body is Ready Inside and Out!

Improve Your Performance with the 17 Raw Fruits and Vegetables in

Proven to: Deliver Key

Phytonutrients Support a

Healthy Immune System

Positively Impact Key Indicators of Cardiovascular Wellness

Reduces Oxidative Stress– Including Oxidative

Stress from

Resistance Exercise

like Strength Training.

For More Information, Call or Text: Heather Christiansen, 720-273-6261

www.gardenofjuiceplus.com texas.towergarden.com

GROW

GOOD

HEALTH!

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ESSENTIAL FOR FAT LOSSResearch has shown that those who are properly hydrated burn more

fat efficiently, compared to those who do not drink enough water. This is because your kidney cannot function at its best when your body is not properly hydrated. As a result, the body metabolizes less fat as more are stored in the body, which will halt your weight loss progress.

DRINK MORE, RETAIN LESSThis might not sound like it makes sense at first, but you need

to understand that your body has a great mechanism for survival where it adapts and adjusts to various conditions. When your body does not get enough water, it will store every drop that you drink in organs, under the skin, cells and muscles as a survival mecha-nism to counter the threat of the body not getting enough water.

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Image courtesy of Shutterstock

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PROTECTS YOUR BODYWater has an important role of keeping your tissues hydrated. This includes

sensitive areas on your skin such as your mouth, nose and eyes. Drinking enough water everyday helps to maintain the optimum moisture of your tissues in areas such as your skin, brain, and bones. Water also acts as a cushion for your spinal cord, and it lubricates and supports your joints and connective tissues. In addition to that, drinking eight glasses of water a day can decrease your risk of cancer.

PREVENTS DEHYDRATIONWell, duh. Of course water keeps you hydrated, it’s water. It may be

common knowledge that water keeps you hydrated, but dehydration is no joke. Your body loses water when you sweat, urinate, even when you breathe. So it’s important to pay attention to how much water you’re drinking every day, especially if you live an active lifestyle.Look out for the symptoms; dizziness, dry mouth, fatigue, excessive thirst, headaches, and muscle weakness are all signs of dehydration.

Image courtesy of Shutterstock

Pushing

By Tela Mange, SPECIAL OLYMPICS TEXAS

OvertheEdge

Austin

GGet your adrenaline pumping and unleash your inner super hero on Saturday, October 27, by rappelling 17 stories down the side of the Hyatt Regency Austin. No experience is required, professional team will assist all rappellers who will go Over the Edge.

Even better, your thrill-seeking isn’t selfish. Money raised at the event goes directly to year-round sports training and athletic compe-tition for more than 44,000 Special Olympics athletes in Texas.

Participants must raise at least $1,000, be at least 18 years old and weigh between 110 and 300 pounds. Every friend, family or co-worker who donates $50 to help send a participant Over the Edge will be entered for a chance to win two round-trip Business First Class tickets on United Airlines, valued at $4,500 each.

Special Olympics Texas’ Over the Edge event is a great team-building experience for businesses, especially those with locations in Houston, Dallas and San Antonio, additional locations for the event. If you don’t want to rappel yourself, you can always raise funds to “toss your boss” or someone else Over the Edge.

“This is our third year for the Over the Edge event, and this year promises to be the best ever,” said Margaret Larsen, president and CEO of Special Olympics Texas. “Each year, we’ve had participants who raised enough money to rappel in each Texas city where we had an event. I can’t wait to see how many people join us this year in all four cities. Last year, we even had two Special Olympics athletes who raised enough money to rappel in each of the cities,” Larsen said.

Special Olympics Texas (SOTX) is a privately funded, non-profit organization, that changes lives through the power of sport by encouraging and empowering people with intellectual disabilities, pro-

moting acceptance for all, and fostering communities of understanding and respect. SOTX provides continuing opportunities for more than 44,000 children and adults with intellectual

disabilities throughout the Lone Star State to realize their potential, develop physical fitness, demon-strate courage and experience joy and friendship.

To learn more, visit www.sotx.org

or call 800.876.5646

About Special Olympics Texas

FIT FOUNDATION

ge 25NATURALLY FIT July 2012

It’s no secret that the Lone Star State isn’t widely regarded as a healthy place. Think of Texas, and you’re likely to conjure images of good ol’ boys in ten-gallon hats, their chubby fingers in a death grip around a 55 oz Coke.

Austin has always been the oddball of the Texas family. We’re a fairly liberal city, nestled safely in the largest red state in America. An indie music Mecca, in the middle of cowboy country. And while the Gallup-Healthways Well-Being Index just named the McAllen-Edinburg-Mission area the fattest in the nation, Austin continues to be ranked as one of the fittest cities in America year after year.

So how do you stay focused on your health, when you live at ground-zero of the obesity epidemic? We’ve gathered some of the fittest people in Austin to explain, in their own words, why they’ve made the choice to stay fit, for life.

y father has always inspired me. He managed to raise a family of four children by

himself and taught us that hard work and dedication would help us reach our goals. He also taught us that there are no shortcuts, and that we can use the power of our mind and body to achieve our dreams. Follow-ing these basic principles, I managed to graduate from college and become a professional drug-free body-builder.

I grew up a skinny kid, graduating high school at a whopping 138 lbs. When I was a kid, I wanted arms like my father. So I would sneak into the garage to use his weight set. For years I continued to lift on and off at the gym. I slowly gained weight, but didn’t get serious until I graduated from college. It was around that time that I saw a flyer in the gym announcing an up-and-coming drug-free fitness show, which turned out to be the 2004 Texas Shredder Classic.

My jaw dropped to the floor when I saw the amazing drug-free athletes hit the stage. I couldn’t believe that the contestants had achieved their physique without the aid of steroids. It was then that I decided that I wanted to step on stage myself. I trained and prepared a year for my first experience wearing a speedo. That moment arrived, and I ended up winning the Novice Overall title at the 2005 Alamo Showdown. Cards on the table, I slept next to my trophy that night.

My next step was my shot at a pro card, which would officially make me a professional bodybuilder, allowing me to compete in fitness shows with cash prizes. So I took another year off to prepare. In 2006, I won my class and the Overall Title earning my WNBF Pro Card, proving that with hard work and dedication, no dream is unobtainable – even if you’re a scrawny kid with dreams of becoming an Adonis.

I’m proud that I have developed my physique natu-rally, and cannot express how much hard work and dedication can pay off. If you’re an aspiring body-builder, remember, you get what you pay for. Eat clean, train hard, and be consistent to reach your goals. After each show, I sit down and look at my competition pictures. I pick out my weakness, and come up with a plan to make improvements; 90% of the time the plan includes time and patience. I told myself that I will continue the naturally fit lifestyle just as long as it is fun. So I don’t plan on stopping anytime soon.

M

NATURALLY FIT

CHARLES FULLER IS

FIT FOR LIFE

Photos by John Conroy and N

orberto Torriente


eople often ask me, “Why do you choose to be physically fit?” I like to answer back, “Why not?” Not only does exercise stimulate my beta endorphins, re-duce the risk of cardiovascular disease and manage my stress levels, but it makes me feel and look great.

I have always been an active person. Growing up on a farm in Iowa, my family and I were busy working every day. I played all sports in high school and con-tinued to play at the collegiate level. When my college career ended, I moved to one of the fittest cities in the United States, Austin, TX.

When I moved here, I got involved with leagues that offered a variety of sports such as football, bas-ketball, softball, and volleyball. I joined a gym where I could work out any time of the day. Plus, with all of the bikers and runners in Austin, I was inspired to try triathlons.

I thought I would never complete anything like a triathlon before, but now I can’t imagine stopping. Sometimes tri training can become monotonous, but I can always switch it up and find other sports and recre-ational activities to do. One piece of advice I like to give people is to have a variety of workouts and sports to play to keep motivated.

Not only do I work out for my own health, but for my career. I am an Athletic Coordinator in Round Rock Independent School District, health teacher, and I also coach volleyball, basketball, and track. It is part of my job to be a healthy role model for my students. Seeing me in good shape, eating healthy, and express-ing my knowledge on the subject matter, inspires my students and impacts their lives to choose a healthy lifestyle.

In fact, I am in charge of a new program called Co-ordinated Approach to Children’s Health. The program teaches students how to get exercise, eat healthy, and drink water. It is amazing how being healthy turns into a contagious virus and drives people to lose weight, eat right, and feel better about themselves.

Modeling is my other career; I have done a variety of fashion shows and promotions. Being fit comes in handy, because you never know what types of clothes you are going to have to fit in for shows and promo-tions. Being fit helps designers with different sizes and styles, and it feels great to walk the catwalk with confidence knowing you look good.

So there you have it. Why not be physically fit? It causes nothing but positive benefits. Find something you enjoy doing and make it a lifestyle. What do you have to lose? I guarantee you will live a longer, health-ier, happier life.

PNATURALLY FIT

SARAH NIELSEN IS

FIT FOR LIFE

Photos by John Conroy and N

orberto Torriente


y passion for fitness began early, and runs deep. I had a very active childhood, and excelled in high school sports such as track, cross country, cheer-leading and weightlifting. I always felt that working out and wanting to be fit was just part of my DNA. Although working out has always come naturally for me, my journey to fitness hasn’t been an easy one. The greatest obstacle I’ve had to overcome is my relation-

M

ship with food. During college I gained around 30 pounds, despite

continuing to run and lift weights. When I was feel-ing anxious, happy, sad, angry, I turned to food for comfort. A binge would be followed by a crash diet; I remember days that I only allowed myself to eat a banana. The cycle of binge eating and crash dieting continued throughout my college years, and at that time, I thought the only way to lose weight was to starve myself. Always looking for the quick fix, I was eager to try every new diet out there; because of that, I’ve learned that fitness is a journey – not a destination.

After college, I was determined to make a major life change, and needed a change in scenery. This was my opportunity to be consistent in my fitness and eating habits and make a new start. After getting my degree in respiratory therapy, I left Iowa and accepted a job as a Respiratory Therapist at Seton Medical Center here in Austin. I knew that this was my opportunity to not only succeed in my career, but to also lose the 30 pounds I gained in college and develop a healthy relationship with food.

I knew that I needed to be around like minded people in a positive atmosphere, and began attending boot camp classes and educating myself about nutri-tion. Right off the bat, I learned that to lose weight, you actually have to eat and pay attention to the quality of food you are eating. Not only did I fall in love with boot camp, but I also fell in love with the boot camp coach, and we have been inseparable ever since. We got married in November of 2011.

My husband, Tim, helped me understand proper nutrition and how to eat in order to lose weight and be fit and healthy. I traded in “healthy” packaged foods and processed frozen dinners for real clean eating. In

order to be successful, education and knowledge are key. After all, proper nutrition is responsible for 80% of your physique and fitness results

I love motivating others around me to live a fit lifestyle. I believe that the key is to find balance

between exercise and nutrition. It is a lifestyle change, not a quick fix. Every time I leave the gym I feel strong and accomplished. That is something I am never will-ing to give up. For the first time in my life I can say I have finally found that balance and have never felt more comfortable in my own skin.

KRISTINA KADERLI IS

NATURALLY FIT

BEFORE

FIT FOR LIFEPhotography by John C

onroy


often find it difficult to write about myself. Not because I neglect to reflect upon who I am and how I got here, on the contrary, I am eager to learn more about myself, others, and the world around me, and to share my experiences and insights. I find it difficult because I constantly evaluate, reconsider, discard, and embrace my own and others’ ideas in a feverish at-tempt to evolve into a better version of myself. With everything I do, I always ask myself, “How can I do it better?”

About a year ago I decided to transform my body and lifestyle into a more accurate depiction of the way I wanted to be and how I wanted to be viewed, and then I took action.

Everyone wants to be fit, and the reasons why are obvious. It’s healthy, attractive, and makes you feel good about yourself. For the first time in my life, I became determined to reach an ambitious goal, no matter how long it took or how difficult the path.

I am a natural athlete with good instincts and play-ing most sports comes easy to me. And like many people who have innate gifts, I coasted by on ability alone for most of my playing career.

I played soccer in college on a substantial scholar-ship and became an All-American goalkeeper, but if I have one massive regret in my life, it is the fact that I did not work hard enough. I never put forth a consis-tent effort and hard work was often followed by lapses and excuses.

When I was a teenager, my club soccer coach used to always say, “You get what you give.” While that may not apply to all aspects of life, fitness is one of the few things in life where the amount of effort you put in is proportionate to the results. That, more than anything else, is what I love about being fit. The only obstacle to overcome was myself.

About a year ago, I made the decision to join Syn-ergy Fitness Boot Camp in Austin, owned and oper-ated by Tim Kaderli. Tim is on the short list of the most influential people in my life. I credit much of not only my success, but who I am as an individual, to his influence. He helped me confirm what I have always believed to be true. We’re all capable of greatness; we just need a little help and guidance getting there.

I

CORY SPEED IS

NATURALLY FIT

FIT FOR LIFE



hough I was a very active kid through middle school, I didn’t equate fitness with general health and well-being. So, when I hit high school in 2003, I dumped the sports and started on a path that was less than healthy. I ate poorly, didn’t exercise and dabbled in a few things I’d rather not mention. In just four short years, I realized just how far I’d fallen. I had put on 40 pounds, picked up a pack-a-day smoking habit, and the consequence? I felt absolutely terrible.

I decided to return to college after a three-year hiatus. This decision began a change for the better. I decided it was time to get serious about my health. The only problem being that not only did I have no clue about nutrition, I had barely ever set foot in a gym. My father always said, “If you ever want to learn how to do something, get a magazine subscription.” So I decided to take his advice, and got a subscription to Oxygen magazine, which piqued my interest in nutri-tion and kept me busy in the gym.

I realized that feeling strong and healthy included a balance of nutrition and fitness, which also led me to major in health promotion at UT Austin. Pretty soon, I had revamped my kitchen, lost some weight, gained some strength and built a little confidence.

Then, after about three years of gym workouts, I was looking for something new. I literally walked across the street, and found a CrossFit gym, and my life was forever changed. I learned that CrossFit fit my new direction -- the sport of fitness. I fell in love with that idea right away, and the amazing community that Woodward CrossFit offered was a bonus. So much so, that I became the head coach for the Woodward CrossFit Women’s Class, as well as their in-house Nu-tritional Consultant.

Through this journey towards health and fitness, I realized that being fit is about so much more than muscles and abs. Though not always an easy road to follow, after working hard to make it a habit, I can’t imagine any other way of life. Now, I spend everyday teaching, coaching and mentoring others who are ready to make positive lifestyle changes through nutri-tion and CrossFit. Sharing with them my enthusiasm for health and fitness is my passion. I am blessed to be able to do what I love everyday and call that my job!

T

EMILY TALLEY IS

NATURALLY FIT

FIT FOR LIFE



NATURALLY FIT

BRETT HICKEY IS

iving fit means there isn’t an off-season. It’s not

a hobby you pick up when it’s about to be pool sea-son, or when you want to make a good impression at a reunion. In order to truly live fit, you have to adopt fitness as a lifestyle; fully embracing the struggle to stay motivated during workouts and pushing personal limits on a daily basis. Living fit has allowed me to pursue my passion for wakeboarding while providing an opportunity to challenge myself both physically and mentally.

Fitness has been crucial to keeping myself healthy on the water and has allowed me to continually learn new tricks. Injury prevention is the key to longev-ity in any sport. In wakeboarding, knee and shoulder problems are common. My original mentality was that weight training would build up the muscle around my joints and keep me from getting hurt. As I began to progress with weights, I quickly realized that the stronger I became in the gym, the easier it was to pull myself around in the air. I started training hard when I discovered that fitness gains directly translated into landing new tricks, and I began to progress quickly with wakeboarding.

The most important tool for living fit is the mind. It takes focus and determination to push through a grueling workout and success is difficult without the right mindset. The challenge to squeeze out those last reps is all mental, and it makes the difference between changing your physique or staying the same. The abil-ity to train your mind on a regular basis is invaluable for everyday life, and the mental strength you build in the gym gives you the confidence to handle yourself in the real world. Psyching yourself up for a proposal at work is nothing compared to staring at a barbell loaded with plates, knowing that you are about to push a weight you have never attempted before.

When fitness is part of your everyday life, it makes the activities you love more enjoyable all while strengthening the body and the mind. The principles learned through living fit reinforce the fact that there is no limit to what you can achieve. The best invest-ment you can make is in your own personal health and it is addicting to know that there is always room for improvement.

LFIT FOR LIFE



THE DOCTOR IS IN+

[email protected]@KoriPropst

www.peakofmind.wordpress.comwww.perfectpeaking.com

654

3Kori Propst holds a BS in exercise physiology and is a licensed clinical

mental health counselor. She’s currently pursuing her PhD in Behavioral Medicine & health psychology.

She is a WNBF Professional Bodybuilder, Figure, and Fit Body compet-itor, ISSN Sports Nutritionist, personal trainer, and lifestyle and weight management consultant.

As the Wellness Director for Perfect Peaking and The Diet Doc, she manages the general population weight loss consulting program and cre-ated the Mental Edge Program to aid individuals in developing personal-ized strategies for optimal performance in their lives and in competition.

About Kori Propst

You might think it’s Pollyanna-ish to “think positive.” You may question the reality of those individuals who can squeeze every droplet of sweet nectar from the orange of life, make lemonade out of lemons or live with the ‘glass half full’. However, what do you notice about the individuals who live this way? I’ve taken some time to observe the people in my life who exemplify this prodigious approach to living, and here is what I’ve found:

6Traits ofHappy People

12

They’re resilientThey don’t view setbacks as failures, but lessons

They’re appreciate what they have, while always looking for something better

They laugh. Often, and easily.

They’re constantly looking for ways to evolve

They believe in themselves


Traits of

They’re resilient

They believe in themselves

Kori, I am so happy. You are

brilliant. I am feeling much

better these days. Actually

more positive. I can't believe

it. I thought it was a thing of

the past. Keep doing what

you are doing because it

works.

Kori, I am gaining so muchknowledge... awesome is not the

word to describe this process.This is exactly - and more - what Iwas needing. "Knowledge for Life".I think this is a fantastic program.....

I can't believe I see the results insuch a short time. You are a saint!

I look so forward to our sessions,

Kori. You have no idea what impact

your words have. I respect and

admire you more than I can express

in an email. Thank you. I'm so

blessed to know you; you have

enriched my life in so many ways.

You have pushed me to limits I

didn't know I had!

“

”

“

”

“

”

T“That’s life!” Such a common phrase, such a deeply bitter connotation. Honestly, have you ever heard that phrase following a happy announcement? “I just got a promotion! That’s life!” or “Today we welcomed a new addition to our family. Hey, that’s life!” Barring a few uses by individuals lacking a firm grasp on the English language, I’m guessing no.

No one expects life to be a cake walk, but a nega-tive outlook can make living a lot more difficult. Those who operate with a discouraged, mindset and who habitually identify everything that is wrong don’t typi-cally express much happiness and drive. Whether you are working toward weight loss, paying off your debt, searching for your future mate, or becoming comfort-able with the idea of being single, listen up.

This weekend, I was in a frenzy to cross off the tasks on my to-do list. I was so inspired by the anxiety I was feeling, that I stopped what I was doing and wrote an entire piece on goal setting, the meaning of life, how we can get in our own way, and the rules we find ourselves living by.

As I was writing, digging through articles I’d saved recently, and scanning the recesses of my brain for the tid-bits I knew would resonate with my readers, I thought, “Why the heck do so many people live in a way that has them fighting, clawing, and seemingly

scrounging for the smallest nugget of hope?”It’s as if they are scanning their environments for

the slightest piece of evidence that life sucks. They break a nail, and it’s, “See! I told you that I’m having a bad day!” Their child spills the milk and all hell breaks loose. “When am I ever going to get a break?” Are you kidding me?

Life is constantly providing us with rich opportuni-ties to learn more about ourselves and develop into the people we want to be. If you’re reading this article and you’re actively dieting, ask yourself how adopting some of these traits might aid in your quest for greater health. If you are finding yourself falling into nega-tivity, start monitoring your automatic reactions and thoughts. Practice countering each negative thought

Keeping Positive in a Cynical World-Adopting a positive outlook can change your life, without changing you into a Pollyanna.By Kori Propst, THE DIET DOC

No one expects life to be a cake walk, but a negative

outlook can make living a lot more difficult...““

with five positive ones. A magic number? Perhaps. Relationship studies demonstrate that one negative interaction cancels out every positive and that the 5:1 ratio is ‘just okay.’ If you really want to operate in posi-tive sentiment override, aim for 20:1.

Interestingly, the features listed mimic what research has shown to be the most prominent qualities that give meaning to life- purpose, values, efficacy, and self-worth. Hmm, there must be something to this positive psychology movement.

THE DOCTOR IS IN+


ULTIMATEPeak Series

By Dr. Joe Klemczewski

The

The key word in keeping yourself in top physical form is manage, not magic. Stop searching for a playbook to follow and start under-standing that there are key processes occurring in your body that have to be recog-nized and guided. I isolate and pair the variables in the following way:

1) Carbohydrates and water2) Protein and fat3) Training and cardio4) Sodium and other minerals

These interdependent pro-cesses are best considered alone for their individual im-pact on your appearance but also together since altering one will affect the others.

Keeping Positive in a Cynical World-Adopting a positive outlook can change your life, without changing you into a Pollyanna.

No one expects life to be a cake walk, but a negative

outlook can make living a lot more difficult...

“THE DOCTOR IS IN+

Photo by Jordan Chabinsky

C

Part I: Carbohydrates and WaterTHE DOCTOR IS IN+

Carbs and water have the greatest impact on how tight you will be, after all, muscle tissue is 65 to 75% water. Hydration is what allows a muscle to be full, hard, and to function properly. Dropping water, even moderately, will instantly cause the muscle to appear smaller and will decrease density. I often use the anal-ogy of a balloon. What does is look like with more air and with less air? More air (water) equals tighter “skin” and a fuller look. Less equals a soft, saggy, thick-skinned look.

Each muscle is constrained by a fascial sheath and the separation between one muscle and another is drastically changed with the hydration level of the muscle. As the muscle gets flatter and smaller due to dehydration, there is less muscle volume to push out and stretch against the fascia. The skin sags back against the now-smaller muscle group, the separation grows shallower, and you look far less crisp.

So, how do you keep water in the muscle without having so much that it spills out between the muscle and skin? Carbs control the direction of water like the Hoover Dam. Most mistakenly give that respect to sodium and potassium, but they’re more like the small oars of a kayak channeling water, compared to the massive affect carb intake has.

When trying to look like your best, most ripped self in the week leading up to a competition, it’s common practice to cut carbs and increase your water intake. Then, once the competition grows closer, to increase your carbohydrate intake and decrease your water. This process is called supercompensation, and the idea

- Dr. Klemczewski teaches you how to get competition-ready, without risking your health.

Joe Klemczewski, PhD is a former World Cup Champion and drug-free pro bodybuilder who helps bodybuilders, figure competitors, and weekend warriors achieve their best condition through his unique online “Perfect Peaking” program.

TheDietDoc.comFor more information, visit:

behind this outdated method is that depleting your body of hydration will get rid of the water between your skin and muscles, letting the increased amount of carbs you’re consuming swell your muscles. So in the end, you have tighter skin and bigger muscles.

Consider any other work-out, any other time of the

year. Would you agree that it’s important for recovery and anabolism/anti-catabolism to consume some carbs post-training? Of course.

So, during the most critical week of your prepara-tions, you would go days without consuming carbs, while training yourself into the ground? Words like idiocy come to mind!

When the decades-old theory of carb depletion and supercompensation were proposed for runners, catab-olism wasn’t a variable to be considered. Worse yet is the fact that you can increase insulin sensitivity—part of the reason supercompensation can occur—but this makes you spill over more easily. Cutting starch out for three days, training every body part in three days, with no glycogen replacement? Sounds like a perfect recipe to slow down your metabolism, lose some lean body mass fullness, and prepare your body for spill over.

But, is it worth it to get the supercompensation? A laughable question, but I’ll explain. Your body uses calories and carbs every minute of every day. If you get any benefit from storing more glycogen than you normally would after bringing carbs back into your diet, within a couple of days your body has trickled back to normal, baseline storage levels. Supercompen-sation doesn’t linger for days, unless you keep consum-ing carbs at that level, guaranteeing spill over. One more nail for the coffin of routine depletion tactics.The second reason you look filmy from overcarbing is that you are converting some glucose to new fat with the carb repletion. Even when your body is starved for glycogen, if you consume more than your body can


THE DOCTOR IS IN+

assimilate at that meal, you will convert some of those carbs/calories to fat. At the same time you are pack-ing glucose in your liver and muscle, your liver is also converting some to cholesterol to ultimately be stored as fat, and body fat cells are taking in glucose and di-rectly converting it to fatty acids. Are you with me yet? There is no—not one—reason to deplete in an extreme fashion and then overcompensate with a carb binge that is justified as “supercompensation.”

There are ways to ensure plenty of muscle-filling, separation-popping glycogen in the muscle tissue without spill over. I’m advocating higher levels of carb intake at the beginning week where the larger muscle groups—like legs—are trained. As you move to mid-week, I would typically start bringing carbs down to make sure any excess carbohydrate has a chance to be used. Carbs are still being consumed while work-outs are occurring, creating glycogen turnover, but there’s still a small net loss during this time. It allows a chance for fine-tuning as you approach the pivotal days leading up to the contest.

If someone is remaining full, weight isn’t dropping too fast due to glycogen being reduced (and water therefore being eliminated from the body), it may be a good idea to level off carbs and coast into the show ensuring hardness. This can be especially a good strat-egy for figure competitors who need tightness versus fullness, depending on their body type. For those who risk getting too flat—a fast metabolism—Thursday may be the best day for a moderate carb reload. You still have Friday to back off a little; almost 48 hours to utilize those carbs. Sometimes a client still needs more carbs after Thursday so Friday’s carbs can be increased to the same levels or even higher without too much risk.

Hopefully you can see why I said the peaking pro-cess is about management, not magic. The ability to assess what’s happening in your body and creating the best course of action, either corrective or proactive, separates the boys from the men; the girls from the amazons.

Seeing is believing. Mickey Winzeler shows off his results after using Dr. Klemczewski’s methods


MMP

BBefore the popularization of bodybuilding, super-human strength was relegated to a select group of mutants, Vikings, and mushroom-loving plumbers with a thing for princesses. Celebrate the reclamation of robustness with a visit to the Naturally Fit Super Show, a two-day, all-encompassing fitness event held at the Round Rock ISD Performing Arts Center, July 20 and 21.

Fans of brawn, bulk, and visible circulatory systems can sit back and watch contestants, ranging from novices to professionals, compete for over $25,000 in cash and prizes in our bodybuilding, bikini, and com-plete transformation categories. In addition to the old stand-bys, the Naturally Fit Agency will be hosting a fitness model search, with a modeling contract going to the contestant that most personifies the “Naturally Fit” way of life.

Stop by the Health and Fitness expo to learn about and sample the newest products on the market to keep you fit for life. Attendees will also be treated to performances from Romeo Navarro’s BBoy City Break Dancing Team, Ruby Rivera’s Texas Salsa Congress Salsa Dance Team, Jennifer Becerra’s Fitness Angels, China Smith’s Dance Afrique Dance Com-

July 20th, 2012, Doors open at 3 pm July 21st, 2012 Doors open at 10am

McNeil Performing Arts Center5800 McNeil Drive

Austin, Texas 78729

www.naturallyfit.com

pany and The University of Texas’ own Sigma Lambda Beta Step Team.

More interested the body shop than hard bodies? Feel free to drop off the fitness fanatic that dragged you there and stop by the Classic to Exotic Cars and Bikes show, open to the public at no cost.

The Naturally Fit Super Show summons the stel-lar physiques of natural bodybuilders, to prove that professionally chiseled bodies can be obtained without reliance on misused supplements. Dedicated to natu-rally augmented bodies, Naturally Fit mandates poly-graph tests and urinalysis for its contestants, ensuring that bulk has been amassed through countless hours in the gym and not by furiously rubber-banding ham hocks to biceps.

NATURALLY FIT SUPERSHOW 2012

EVENT DETAILS


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