ftm mayjune 20.pdf
DESCRIPTION
fitnessTRANSCRIPT
20
30
54
pg44
60
66
pg20
71
contentsspring/summer 2013 may / june
FaceBook.com/Fitnesstrainermagazine
by: Jayah Faye Paley
by: Albert Khoury
by: Jon Bruney
by: Ileana Stefanescu
by: Dr. Edwin Adams
by: Miguel Francoby: Steve Downs
by: John Paul Catanzaro
by: Nick Clayton
using poles for walking & exercise
fit findsyour ultimate product guide
double kettlebell drillsto amp your athleticism
complete integrated bodycomposition assessment
transformation seriespart 5: all good things must come to an end
why is in-home personal training so effective?
bigger bicepsmade ez
guess, do not assess part 1
capitalizing on market demand:youth training
08
38
44
60
66
7120
54
30
20
30
54
pg44
60
66
pg20
71
contentsspring/summer 2013 may / june
FaceBook.com/Fitnesstrainermagazine
by: Jayah Faye Paley
by: Albert Khoury
by: Jon Bruney
by: Ileana Stefanescu
by: Dr. Edwin Adams
by: Miguel Francoby: Steve Downs
by: John Paul Catanzaro
by: Nick Clayton
using poles for walking & exercise
fit findsyour ultimate product guide
double kettlebell drillsto amp your athleticism
complete integrated bodycomposition assessment
transformation seriespart 5: all good things must come to an end
why is in-home personal training so effective?
bigger bicepsmade ez
guess, do not assess part 1
capitalizing on market demand:youth training
08
38
44
60
66
7120
54
30
President and PuBlisherRobert B.RoseOne Sassi Drive,Croton On Hudson, N.Y.,[email protected]; 914 739 0214
distriBution managerLeslie S. Rose - [email protected]
editorial directoralbert [email protected]
adVertisingChuck Colletti - [email protected] Rosner - [email protected]
graPhic designerJesse Radford contriButing WritersDr. Edwin AdamsJohn Paul CatanzaroNick ClaytonSteve DownsMiguel FrancoJayah Faye PaleyIleana Stefanascu
coVer PhotograPhy By:Dragon Door Publications
Fitness Trainer Magazine
Fitness Trainer is published six times each year: January/February, March/April, May/June, July/August, September/October and November/December.
Personal Training annual is delivered to readers on November 25th, and remains on Facebook and social media for a full year.
the annual is offered to readers for a price of $2.50.
A subsidiary of the Mallarina Sales Corporation
FaceBook.com/Fitnesstrainermagazine
SUPPORTED BY THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATIONHello, fitness trainers! This is Al Khoury, the new Editorial Director of Fitness Trainer Magazine, and I’d like to welcome you to the best issue yet! We have been growing since our first issue back in July of 2012 and this is our biggest development to date. Those of you who have been faithful followers will immediately notice our new look. We are using a new platform for the magazine; it is cleaner, simpler and easier to read. There are no less than three ways to turn the pages. You no longer have to opt in to read. All website links, as well as the table of contents, are fully functional. Most importantly, the entire issue loads very quickly. If you have a problem viewing the issue, don’t hesitate to let us know. We are working hard to make the magazine accessible to anyone, anywhere and at any time. Drop by and tell us how we’re doing on FTM’s Facebook Page!
let’s get personal
e have some great new contributors joining our worthy regulars. Jayah Faye Paley brings her expert knowledge of pole walking to the table. In the first of a two part series, J.P. Catanzaro reminds us that health and fitness are not always a numbers game. Miguel Franco shows us new ways to stimulate clients who have lost their motivation, as well as a way to get new clients into shape, by bringing the gym home to them. Ileana Stefanescu details an exciting new product from a renowned Swedish health institution that is used to measure fat free mass and body fat percentage. Also look for an excerpt from “Neuro-Mass,” the much-anticipated book from Jon Bruney. Edwin Adams returns with the fifth and final entry in client Mitch’s transformation series. Steve Downs explains the physiological side of building bulging biceps and from our friends and associates at the NSCA, Nick Clayton gives us an eloquent piece on youth training.
When you open the issue on your desktop, check out the buttons across the toolbar on top your screen – you can toggle the full screen, which makes the magazine even more readable. There are also buttons for downloading and printing the entire issue or individual pages. The built-in help guide can tell you everything you need to know – just click on the question mark. Want to view the magazine on your tablet or other mobile device? Our new format is compatible with most devices, so feel free to take us on the go! I am very fortunate to be working so closely with some of the top trainers, educators, researchers and athletes in their respective fields. Whether you are a veteran of the fitness game, or have recently decided to try your hand at the business, our expert contributors are here for you!
Al KhouryEditorial Director
Letters to the EditorThanks for the heads up on your magazine. Please let us introduce ourselves. We are the PersonalTrainerHallofFame.com (U.S. trademark) and we would like to talk about how we might work together to find and recognize the Best of the Best Trainers in America and the World.
Ted GambordellaPresident
Hi there! Finally, I am getting back to you, as when first introduced to this magazine, you asked for feedback! Well, I really like it! Especially that it is geared towards trainers with leads to help business in many different aspects! Many different aspects do make up what trainers in reality have to deal with in each unique situation with clients! So if you can keep that coming, that would be amazing! Best of luck and continued success!
Thank You,RLQ www.RLQZone.com
Hello Robert how are you. I’m loving this magazine so much and I’ve been talking about it to a lot with my fitness friends. I want you to know I run and own a Pilates and fitness studio in Norwalk, CT, and I also have a satellite gym where I run Pilates/Sport classes as well. I would love it if we could talk sometime soon about doing an article for you and your magazine. My studio has a lot to offer, and I do as well. I’ve done articles for Men’s Fitness Magazine on Chris Humphries and discusses how Pilates has given him an edge above the rest. I’ve also done articles for Muscle and Fitness Magazine as well. Let me know if and when we can talk.
Jennifer MongeluzoOwner, The Pilates Centre650 West AveNorwalk, CT 06850
nutratech, inc., a North Jersey based Nutritional Ingredient supplier, is looking for a motivated fitness enthusiast to join our lucrative department in a sales capacity. We require a degree in exercise science or related field and a vast knowledge of sports nutrition supplements. We are a quickly growing company and well established company with highly competitive compensation packages. We sell many different items to the largest sports nutrition companies in the world. Candidate should be aggressive, focused, organized and someone who wants to earn. 3-5 years selling experience a plus.Please provide resume and cover letter. Please email [email protected].
click the cover to read
W
President and PuBlisherRobert B.RoseOne Sassi Drive,Croton On Hudson, N.Y.,[email protected]; 914 739 0214
distriBution managerLeslie S. Rose - [email protected]
editorial directoralbert [email protected]
adVertisingChuck Colletti - [email protected] Rosner - [email protected]
graPhic designerJesse Radford contriButing WritersDr. Edwin AdamsJohn Paul CatanzaroNick ClaytonSteve DownsMiguel FrancoJayah Faye PaleyIleana Stefanascu
coVer PhotograPhy By:Dragon Door Publications
Fitness Trainer Magazine
Fitness Trainer is published six times each year: January/February, March/April, May/June, July/August, September/October and November/December.
Personal Training annual is delivered to readers on November 25th, and remains on Facebook and social media for a full year.
the annual is offered to readers for a price of $2.50.
A subsidiary of the Mallarina Sales Corporation
FaceBook.com/Fitnesstrainermagazine
SUPPORTED BY THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATIONHello, fitness trainers! This is Al Khoury, the new Editorial Director of Fitness Trainer Magazine, and I’d like to welcome you to the best issue yet! We have been growing since our first issue back in July of 2012 and this is our biggest development to date. Those of you who have been faithful followers will immediately notice our new look. We are using a new platform for the magazine; it is cleaner, simpler and easier to read. There are no less than three ways to turn the pages. You no longer have to opt in to read. All website links, as well as the table of contents, are fully functional. Most importantly, the entire issue loads very quickly. If you have a problem viewing the issue, don’t hesitate to let us know. We are working hard to make the magazine accessible to anyone, anywhere and at any time. Drop by and tell us how we’re doing on FTM’s Facebook Page!
let’s get personal
e have some great new contributors joining our worthy regulars. Jayah Faye Paley brings her expert knowledge of pole walking to the table. In the first of a two part series, J.P. Catanzaro reminds us that health and fitness are not always a numbers game. Miguel Franco shows us new ways to stimulate clients who have lost their motivation, as well as a way to get new clients into shape, by bringing the gym home to them. Ileana Stefanescu details an exciting new product from a renowned Swedish health institution that is used to measure fat free mass and body fat percentage. Also look for an excerpt from “Neuro-Mass,” the much-anticipated book from Jon Bruney. Edwin Adams returns with the fifth and final entry in client Mitch’s transformation series. Steve Downs explains the physiological side of building bulging biceps and from our friends and associates at the NSCA, Nick Clayton gives us an eloquent piece on youth training.
When you open the issue on your desktop, check out the buttons across the toolbar on top your screen – you can toggle the full screen, which makes the magazine even more readable. There are also buttons for downloading and printing the entire issue or individual pages. The built-in help guide can tell you everything you need to know – just click on the question mark. Want to view the magazine on your tablet or other mobile device? Our new format is compatible with most devices, so feel free to take us on the go! I am very fortunate to be working so closely with some of the top trainers, educators, researchers and athletes in their respective fields. Whether you are a veteran of the fitness game, or have recently decided to try your hand at the business, our expert contributors are here for you!
Al KhouryEditorial Director
Letters to the EditorThanks for the heads up on your magazine. Please let us introduce ourselves. We are the PersonalTrainerHallofFame.com (U.S. trademark) and we would like to talk about how we might work together to find and recognize the Best of the Best Trainers in America and the World.
Ted GambordellaPresident
Hi there! Finally, I am getting back to you, as when first introduced to this magazine, you asked for feedback! Well, I really like it! Especially that it is geared towards trainers with leads to help business in many different aspects! Many different aspects do make up what trainers in reality have to deal with in each unique situation with clients! So if you can keep that coming, that would be amazing! Best of luck and continued success!
Thank You,RLQ www.RLQZone.com
Hello Robert how are you. I’m loving this magazine so much and I’ve been talking about it to a lot with my fitness friends. I want you to know I run and own a Pilates and fitness studio in Norwalk, CT, and I also have a satellite gym where I run Pilates/Sport classes as well. I would love it if we could talk sometime soon about doing an article for you and your magazine. My studio has a lot to offer, and I do as well. I’ve done articles for Men’s Fitness Magazine on Chris Humphries and discusses how Pilates has given him an edge above the rest. I’ve also done articles for Muscle and Fitness Magazine as well. Let me know if and when we can talk.
Jennifer MongeluzoOwner, The Pilates Centre650 West AveNorwalk, CT 06850
nutratech, inc., a North Jersey based Nutritional Ingredient supplier, is looking for a motivated fitness enthusiast to join our lucrative department in a sales capacity. We require a degree in exercise science or related field and a vast knowledge of sports nutrition supplements. We are a quickly growing company and well established company with highly competitive compensation packages. We sell many different items to the largest sports nutrition companies in the world. Candidate should be aggressive, focused, organized and someone who wants to earn. 3-5 years selling experience a plus.Please provide resume and cover letter. Please email [email protected].
click the cover to read
W
In 2001 Dragon Door Launched TheWorld’s First-Ever Kettlebell Instructor
Certification System, The RKC—And Ignited a Worldwide Movement…
“My experience with the workshop was agreat insight into my mind and body connec-tion through strength…I really loved Pavel’sdirectness and ability to communicate difficultexercises in such few words.”
—SHANNON HARTNETT, GymOwner, Sausalito, CA, 9x World HighlandGames Champion, 3x Word PowerliftingChampion, All-Time World Record Holder inthe Deadlift (552.5 lbs. @ 148 bodyweight),Member US Olympic Bobsled Team, ProFootball running back, San FranciscoScorcherss
“I was very impressed with the workshop!One of the more thorough certifications I havebeen involved with. A com-bination of theory andteaching coupled withrugged training and tech-nique practice!”
—CHIP MORTON,Cincinnati Bengals Strengthand Conditioning Coach, Cincinnati, OH
“I’m glad I took this weekend to empty mycup because it was expertly filled up again.John and Pavel have refined the single best in-troduction to safe strength based movement Ihave seen. It is the best use of the weekendI’ve seen yet. The best course I’ve attended inthe past 5 years. It is sophisticated and raw atthe same time – much needed in western exer-cise philosophy
Add nothing. Take nothing away. Try tokeep the group together as long as possible.You guys are the ‘Rolling Stones’. Just keepplaying and don’t die—that’s all you got todo.”
—GRAY COOK, Author of Movement,Co-founder FMS, Physical Therapist,Chatham, VA
“Best course I have even been to! The one
big difference is truth. RKC teaches and livesby the truth. No big words and making stuffup to sound important. Material is excellent,never had so much.”
—DONNIE THOMPSON, ProfessionalPowerlifter, Health Club Owner, Columbia,SC, 3rd highest powerlifting total in history,WPO-SHW World Champion, Arnold Classicwinner
“The training was one ofthe most intense, enjoyableand rewarding educationalexperiences I've ever beenthrough. The quality of in-struction was first-rate andthe quantity…. I'll be digest-ing all the info for a longtime. These people are amazing. Very smart,very accomplished, very serious…. Yet with agreat sense of humor. It was without a doubtthe best practical instruction I've ever had.Take the kettlebells away and it was still thebest (and simplest!) explanation of trainingI've ever been exposed to. Simple, not easy.”
—STEVE MILLES, Gym owner, MuayThai trainer, New York City, NY, Interconti-nental Champion (Welterweight), US MuayThai Association, US Champion (Welter-weight and Jr. Middleweight), World Kick-boxing Association
“Of all the strength andconditioning seminars I'vetaken in the last ten yearsthis makes the most sense tome. If you want usable strength and en-durance, KBs are the way to go! As a strengthcoach I see how all the concepts taught hererelate to everything I do in the weight room.”
—JOSE VAZQUEZ, Texas RangersStrength Coach, Arlington, TX
It’s Now 2013 and RKC Is Recognized as The GoldStandard for Training Excellence…Discover Why:
CALL NOW: 1-800-899-5111 OR VISIT: www.dragondoor.com/workshops
“Kettlebells are like weightlifting times ten… If I could’ve met Pavel in the early ‘80s, I might have won two gold medals.”—DENNIS KOSLOWSKI, DC, Minneapolis, MN, Silver and Bronze Olympic Medalist, Greco-Roman Wrestling
“This past weekend was one of thegreatest moments in my training career. Itmade me believe in my ability more.”
—ELLEN STEIN, Personal Trainer,Brooklyn, NY, 6x IPF Masters WorldPowerlifting Champion
RKCAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 7:13 PM Page 1
Using Poles forWalking and exerciseBy: Jayah Faye Paley
In 2001 Dragon Door Launched TheWorld’s First-Ever Kettlebell Instructor
Certification System, The RKC—And Ignited a Worldwide Movement…
“My experience with the workshop was agreat insight into my mind and body connec-tion through strength…I really loved Pavel’sdirectness and ability to communicate difficultexercises in such few words.”
—SHANNON HARTNETT, GymOwner, Sausalito, CA, 9x World HighlandGames Champion, 3x Word PowerliftingChampion, All-Time World Record Holder inthe Deadlift (552.5 lbs. @ 148 bodyweight),Member US Olympic Bobsled Team, ProFootball running back, San FranciscoScorcherss
“I was very impressed with the workshop!One of the more thorough certifications I havebeen involved with. A com-bination of theory andteaching coupled withrugged training and tech-nique practice!”
—CHIP MORTON,Cincinnati Bengals Strengthand Conditioning Coach, Cincinnati, OH
“I’m glad I took this weekend to empty mycup because it was expertly filled up again.John and Pavel have refined the single best in-troduction to safe strength based movement Ihave seen. It is the best use of the weekendI’ve seen yet. The best course I’ve attended inthe past 5 years. It is sophisticated and raw atthe same time – much needed in western exer-cise philosophy
Add nothing. Take nothing away. Try tokeep the group together as long as possible.You guys are the ‘Rolling Stones’. Just keepplaying and don’t die—that’s all you got todo.”
—GRAY COOK, Author of Movement,Co-founder FMS, Physical Therapist,Chatham, VA
“Best course I have even been to! The one
big difference is truth. RKC teaches and livesby the truth. No big words and making stuffup to sound important. Material is excellent,never had so much.”
—DONNIE THOMPSON, ProfessionalPowerlifter, Health Club Owner, Columbia,SC, 3rd highest powerlifting total in history,WPO-SHW World Champion, Arnold Classicwinner
“The training was one ofthe most intense, enjoyableand rewarding educationalexperiences I've ever beenthrough. The quality of in-struction was first-rate andthe quantity…. I'll be digest-ing all the info for a longtime. These people are amazing. Very smart,very accomplished, very serious…. Yet with agreat sense of humor. It was without a doubtthe best practical instruction I've ever had.Take the kettlebells away and it was still thebest (and simplest!) explanation of trainingI've ever been exposed to. Simple, not easy.”
—STEVE MILLES, Gym owner, MuayThai trainer, New York City, NY, Interconti-nental Champion (Welterweight), US MuayThai Association, US Champion (Welter-weight and Jr. Middleweight), World Kick-boxing Association
“Of all the strength andconditioning seminars I'vetaken in the last ten yearsthis makes the most sense tome. If you want usable strength and en-durance, KBs are the way to go! As a strengthcoach I see how all the concepts taught hererelate to everything I do in the weight room.”
—JOSE VAZQUEZ, Texas RangersStrength Coach, Arlington, TX
It’s Now 2013 and RKC Is Recognized as The GoldStandard for Training Excellence…Discover Why:
CALL NOW: 1-800-899-5111 OR VISIT: www.dragondoor.com/workshops
“Kettlebells are like weightlifting times ten… If I could’ve met Pavel in the early ‘80s, I might have won two gold medals.”—DENNIS KOSLOWSKI, DC, Minneapolis, MN, Silver and Bronze Olympic Medalist, Greco-Roman Wrestling
“This past weekend was one of thegreatest moments in my training career. Itmade me believe in my ability more.”
—ELLEN STEIN, Personal Trainer,Brooklyn, NY, 6x IPF Masters WorldPowerlifting Champion
RKCAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 7:13 PM Page 1
Using Poles forWalking and exerciseBy: Jayah Faye Paley
Using two poles can help your clients achieve, maintain and even regain mobility. As humans, we spend a whole year learning to walk; then we spend about 20 years reveling and rejoicing with movement as we leap and hop through life. We spend the next 20, 30 or 50 years losing that glorious movement. Look at your 50-something clients – are they walking “old”? Now imagine you had a magic pill that could restore that youthful attitude to your clients’ stride and could actually reverse your clients’ aging process, would that be marketable? The magic is that this is a one-time pill – that is, it is a simple investment in a good quality pair of poles and the time to learn the basic training. Learning to use two poles provides lifelong benefits and involves basic skills that all hikers and walkers will, at some point, appreciate. But you don’t have to be a regular wanderer or an avid trekker to enjoy the benefits of this exercise. Active walking is a cardiovascular exercise that can be enjoyed by anyone whenever one pleases. Open your door and take a pole walk! Add energy, power, fat burning, attitude and improved whole body movement to regular walking. There are at least as many great hiking and walking spots as there are gyms. When you walk or hike with poles, the world is your gym! It is a great way to burn calories and strengthen muscles and bone density.
Adding poles to the mix increases the efficiency of the movement as well as its positive returns. As we age, we seek to improve our quality of life through fitness and nutrition. There are those, however, whose problems stem from more than the aging process - clients with mild to moderate mobility issues. For those preparing for or recovering from joint surgery, as well as those with Parkinson’s, MS, peripheral neuropathy, arthritis, diabetes, some of the most basic
traditional exercises may be difficult or even dangerous. This article also addresses the needs of those clients who need a higher level of care when exercising, but pole walking can benefit people of any level of health or age group. Just in time for this first article in a series, DSW Fitness is releasing a new course designed to help trainers and therapists teach their mobility-challenged clients and patients pole walking skills.
Using two poles can help your clients achieve, maintain and even regain mobility. As humans, we spend a whole year learning to walk; then we spend about 20 years reveling and rejoicing with movement as we leap and hop through life. We spend the next 20, 30 or 50 years losing that glorious movement. Look at your 50-something clients – are they walking “old”? Now imagine you had a magic pill that could restore that youthful attitude to your clients’ stride and could actually reverse your clients’ aging process, would that be marketable? The magic is that this is a one-time pill – that is, it is a simple investment in a good quality pair of poles and the time to learn the basic training. Learning to use two poles provides lifelong benefits and involves basic skills that all hikers and walkers will, at some point, appreciate. But you don’t have to be a regular wanderer or an avid trekker to enjoy the benefits of this exercise. Active walking is a cardiovascular exercise that can be enjoyed by anyone whenever one pleases. Open your door and take a pole walk! Add energy, power, fat burning, attitude and improved whole body movement to regular walking. There are at least as many great hiking and walking spots as there are gyms. When you walk or hike with poles, the world is your gym! It is a great way to burn calories and strengthen muscles and bone density.
Adding poles to the mix increases the efficiency of the movement as well as its positive returns. As we age, we seek to improve our quality of life through fitness and nutrition. There are those, however, whose problems stem from more than the aging process - clients with mild to moderate mobility issues. For those preparing for or recovering from joint surgery, as well as those with Parkinson’s, MS, peripheral neuropathy, arthritis, diabetes, some of the most basic
traditional exercises may be difficult or even dangerous. This article also addresses the needs of those clients who need a higher level of care when exercising, but pole walking can benefit people of any level of health or age group. Just in time for this first article in a series, DSW Fitness is releasing a new course designed to help trainers and therapists teach their mobility-challenged clients and patients pole walking skills.
Whether you’re age 30 or 90, optimal use of poles provides significant benefits. In this first article we will discuss:
Our natural walking pattern is a reciprocal gait - the diagonal pattern of opposite arm and leg, which enables spinal rotation. This spinal rotation feels good and is good for the whole body. As we age, spine function diminishes.
Why Poles? Why Optimal Use? Benefits of Learning Optimal Use of Poles for Hiking, Walking, Mobility & Exercise Three Goals with Poles Common Mistakes Pole Etiquette for Hikers FAQs
Without focused attention, gravity acts, the spine compresses and we get shorter. Using poles for exercise - for both walking and hiking - can actually enable spinal elongation. Optimal use of poles recruits large core muscles, including the latissimus dorsi, lower trapezius and oblique muscles. Muscles need to be engaged to grow stronger, and the poles stimulate many muscle groups. Using poles enables us to work our upper as well as lower body muscles to help preserve our joints and stave off shrinking!
Why Optimal Use?Imagine being able to WD-40 your vertebrae. Optimal use of poles is key to achieving their many benefits.
Our natural arm-swing movement is one of the best ways to engage healthy spinal rotation and muscle recruitment. Non-optimal use can involve repetitive movement of the joints, which can cause stress or strain. The “death grip,” for example, can cause tension in the hand, wrist, elbow, shoulder and neck. It’s easy to master the use of poles, which involve natural movement, but improper use can negate some of the many benefits and cause injury.
Three Goals with Poles When learning to use poles for mobility, we focus on three benefits:
Balance and stability. Improving and enabling mindfulness, which improves function and safety in all areas of movement. Using the whole body while walking – relearning that aged 20-something movement.
When using trekking poles for hiking, optimal use enables three terrain-based goals:
On flat terrain, we achieve whole body exercise or ease of use. Improved power and endurance on uphill.
Why Poles?
Whether you’re age 30 or 90, optimal use of poles provides significant benefits. In this first article we will discuss:
Our natural walking pattern is a reciprocal gait - the diagonal pattern of opposite arm and leg, which enables spinal rotation. This spinal rotation feels good and is good for the whole body. As we age, spine function diminishes.
Why Poles? Why Optimal Use? Benefits of Learning Optimal Use of Poles for Hiking, Walking, Mobility & Exercise Three Goals with Poles Common Mistakes Pole Etiquette for Hikers FAQs
Without focused attention, gravity acts, the spine compresses and we get shorter. Using poles for exercise - for both walking and hiking - can actually enable spinal elongation. Optimal use of poles recruits large core muscles, including the latissimus dorsi, lower trapezius and oblique muscles. Muscles need to be engaged to grow stronger, and the poles stimulate many muscle groups. Using poles enables us to work our upper as well as lower body muscles to help preserve our joints and stave off shrinking!
Why Optimal Use?Imagine being able to WD-40 your vertebrae. Optimal use of poles is key to achieving their many benefits.
Our natural arm-swing movement is one of the best ways to engage healthy spinal rotation and muscle recruitment. Non-optimal use can involve repetitive movement of the joints, which can cause stress or strain. The “death grip,” for example, can cause tension in the hand, wrist, elbow, shoulder and neck. It’s easy to master the use of poles, which involve natural movement, but improper use can negate some of the many benefits and cause injury.
Three Goals with Poles When learning to use poles for mobility, we focus on three benefits:
Balance and stability. Improving and enabling mindfulness, which improves function and safety in all areas of movement. Using the whole body while walking – relearning that aged 20-something movement.
When using trekking poles for hiking, optimal use enables three terrain-based goals:
On flat terrain, we achieve whole body exercise or ease of use. Improved power and endurance on uphill.
Why Poles?
ATTENTION FITNESS ENTHUSIASTS!Keep up-to-date with the latest trends in diet, exercise, nutrition and bodybuilding! "THE ANNUAL" gives you a 120-page textbook opportunity to work more closely with your trainer/clients and increase your results. If you do NOT have a personal trainer, LET US BE YOUR PERSONAL TRAINER!
Brought to you by Brought to you by Fitness Trainer Publishing Corporation, Personal Training Annual gives you insights from leading authorities like: Dr. Edwin Adams, A.G. Flores, Gene Bruno, Patrick Netter, Dr.Jerome Greenberg, Albert Khoury, Jackie Keller, Mary Gillis and Nicole Glor (Fitness Expert on Fox and Friends and Star of 7 Fitness DVDs!) Only $2.50Only $2.50 will introduce you to a whole new world of fitness and health! Order what personal trainers around the world are reading and get a head start on the new year's trends in supplements, diet, exercise and bodybuilding routines. Brought to you online in digital format, Personal Training Annual will be your fitness companion and guide you through the new year and for many years to come!
To purchase your copy of Personal Training Annual, please visitwww.titlestand.com/t/filter/category/fitness
AVAILABLE NOW!
From
PERSONALTRAININGANNUAL20
13
On downhill terrain, reduce joint stress. Our clients learn how to use their muscles to help preserve their joints.
It’s that simple. Learning optimal use will enable you to achieve these goals.
Common Mistakes Incorrect use of straps. (AdventureBuddies’ blog has a three minute video on how to adjust and use straps) Non-optimal pole length. (see FAQs below) Incurring joint stress vs. muscle recruitment/ strengthening. Inappropriate pole etiquette. (see below)
Pole Etiquette for HikersWhy don’t some people want to hike with pole users? Pole users: please be aware and considerate! Victims of pole improprieties: Rather than shunning all pole users, let’s educate them. Here are some tips:
Poles are not swords and should not be waved around. Know where your pole tips are at all times. Keep a safe distance between hikers.
If a pole hiker is crowding you, step aside and let this unaware pole user pass. On steep uphill hikes, poles can slip backwards and injure those behind. On steep descents, allow extra space, especially in front. If someone behind you is reaching forward with their poles, a sharp tip could jab your Achilles tendon. Just step aside and let the pole user (who in this case is using non-optimal technique) pass. People who lay their poles on the ground in the middle of the trail are at risk of having their poles stepped on, tripped on or broken. Carry your rubber tips with you at all times. If you encounter pavement, using rubber tips will save your
tips and be way less noisy. Noisy poles can be very annoying. Rubber tips can also protect fragile surfaces.
Hiking Pole FAQsThe following are some of the most frequently asked questions we get from pole users and people who are considering using poles for hiking, walking, exercise and mobility:
I know how to walk, so I can use poles without any instruction, right? We weren’t born knowing how to walk. We learned step-by-step until we could crawl, walk and run. So yes, anyone can pick up poles and reduce knee stress, but that stress and energy has to go somewhere.
ATTENTION FITNESS ENTHUSIASTS!Keep up-to-date with the latest trends in diet, exercise, nutrition and bodybuilding! "THE ANNUAL" gives you a 120-page textbook opportunity to work more closely with your trainer/clients and increase your results. If you do NOT have a personal trainer, LET US BE YOUR PERSONAL TRAINER!
Brought to you by Brought to you by Fitness Trainer Publishing Corporation, Personal Training Annual gives you insights from leading authorities like: Dr. Edwin Adams, A.G. Flores, Gene Bruno, Patrick Netter, Dr.Jerome Greenberg, Albert Khoury, Jackie Keller, Mary Gillis and Nicole Glor (Fitness Expert on Fox and Friends and Star of 7 Fitness DVDs!) Only $2.50Only $2.50 will introduce you to a whole new world of fitness and health! Order what personal trainers around the world are reading and get a head start on the new year's trends in supplements, diet, exercise and bodybuilding routines. Brought to you online in digital format, Personal Training Annual will be your fitness companion and guide you through the new year and for many years to come!
To purchase your copy of Personal Training Annual, please visitwww.titlestand.com/t/filter/category/fitness
AVAILABLE NOW!
From
PERSONALTRAININGANNUAL20
13 On downhill terrain, reduce joint stress. Our clients learn how to use their muscles to help preserve their joints.
It’s that simple. Learning optimal use will enable you to achieve these goals.
Common Mistakes Incorrect use of straps. (AdventureBuddies’ blog has a three minute video on how to adjust and use straps) Non-optimal pole length. (see FAQs below) Incurring joint stress vs. muscle recruitment/ strengthening. Inappropriate pole etiquette. (see below)
Pole Etiquette for HikersWhy don’t some people want to hike with pole users? Pole users: please be aware and considerate! Victims of pole improprieties: Rather than shunning all pole users, let’s educate them. Here are some tips:
Poles are not swords and should not be waved around. Know where your pole tips are at all times. Keep a safe distance between hikers.
If a pole hiker is crowding you, step aside and let this unaware pole user pass. On steep uphill hikes, poles can slip backwards and injure those behind. On steep descents, allow extra space, especially in front. If someone behind you is reaching forward with their poles, a sharp tip could jab your Achilles tendon. Just step aside and let the pole user (who in this case is using non-optimal technique) pass. People who lay their poles on the ground in the middle of the trail are at risk of having their poles stepped on, tripped on or broken. Carry your rubber tips with you at all times. If you encounter pavement, using rubber tips will save your
tips and be way less noisy. Noisy poles can be very annoying. Rubber tips can also protect fragile surfaces.
Hiking Pole FAQsThe following are some of the most frequently asked questions we get from pole users and people who are considering using poles for hiking, walking, exercise and mobility:
I know how to walk, so I can use poles without any instruction, right? We weren’t born knowing how to walk. We learned step-by-step until we could crawl, walk and run. So yes, anyone can pick up poles and reduce knee stress, but that stress and energy has to go somewhere.
ACE 0.50 ACSM 5.00 AEA 2.50 AFPA 5.00 BCRPA 5.00 CI 5.00 COPS-KT .50 ISSA 5.00 NAFC 0.50
NASN 0.50 NCSF 2.50 NETA 5.00 NFPT 1.00 NSPA 5.00 SFA 0.50 USAT 5.00 W.I.T.S. 5.00
“This training has been very beneficial to my patients; many have been able to return to activities they thought were lost to them forever.” Diane Kern, Physical Therapist “Presentation is clear and well organized. Participation of real clients helps accessibility. Pacing of examples and suggestions for practice are lively and realistic.” Lucy R. Ferguson, PhD, Professor of Psychology, Emeritus “This course provides comprehensive and well organized information and guidance needed for trainers to successfully engage, inspire and teach their clients to competently use poles in a safe and effective manner. Jayah has done a wonderful job of helping trainers to be proactive and holistic in their approach to training clients.” Brenda M.Goodwin, MBA, Executive Coach “This course will positively impact those with limited mobility. It could give someone their lives back, or at worst, get them exercising again.” Steven Luibrand, BS Kinesiology Jayah has obviously spent many years perfecting this teaching sequence. I have used the information successfully with a number of clients.” Judith C. Dambowic, Physical Therapist “This course is very well taught and planned. Personal trainers will benefit greatly from learning how to teach clients to properly use poles.” Susan Miller, RN, Feldenkrais Teacher
Specialized Training & Continuing Education Course for Trainers POLES for Balance, Mobility & Walking
Inspire your aging and mobility-challenged clients with vital, life-long skills that will help them remain active and to maintain quality of life.
Benefits of Learning Optimal Use of POLES: Achieve, Maintain, Even Regain Mobility Improve Posture, Endurance & Confidence Facilitate a more rhythmic and fluid gait Reduce fall risk Strengthen the upper body muscles which helps preserve the joints Burn more calories whiles walking; promotes weight loss Prepare for or recover more quickly from joint replacement surgery Using the whole body while walking restores function and
movement to the spine and the entire structure.
To find out more information or to order this course, visit: www.PolesForMobility.com Education Page: Continuing Education
Other FAQs and Online Resources
What kind of poles should I buy? - See the Product Recommendations page on http://polesformobility.com. - You can complete the consultation form for free personalized recommendations.
How long should I adjust my poles and why? - AdventureBuddies Blog has a comprehensive discussion on adjusting poles. - Search the DVD Updates section. http://adventurebuddies.net/blog.
Jayah Faye Paley is a fitness and wellness educator; she presents hiking, walking and fitness seminars for national and state park associations and health related organizations around the country. Jayah, an AFAA & ACE-certified Personal Trainer, and is the creator of comprehensive training on how to use poles, which includes two award-winning DVDs. For over 15 years, she has trained people of all ages, abilities and physical conditions as well as hikers, athletes, trainers and physical therapists how to use
poles to achieve, regain and maintain mobility for hiking and walking. Jayah’s website – www.PolesForMobility.com - helps people demystify the pole learning and selection process. She has authored and delivers courses which provide continuing education credits so other personal trainers and therapists can learn how to help people use poles for mobility and exercise. Jayah is a breast cancer survivor; she has and manages lymphedema. She is the co-founder of the Lymphedema Education, Exercise & Prevention Group at California Pacific Medical Center in San Francisco.
With non-optimal technique, we risk injury and strain because that stored knee stress can transfer to the fragile joints of the hand, wrist, shoulder or neck. With optimal pole technique, the energy goes to the core muscles of your body. Optimal technique enables you to use strong core muscles to help preserve and protect your joints.
Which is better: one pole or two? Using two poles enables you to use your whole body while walking or hiking. Using one pole is like a cane – it can give you a little extra stability, but at a cost. No matter how careful you are, using just one side of your body can create and even reinforce imbalance. When you go downhill, gravity creates load in your knees. Using one pole can relieve some of this pressure, but it usually involves twisting and can create torque on your spine and potential stress in your shoulder and wrist joints. Using two poles - with optimal technique - strengthens upper body muscles and achieves both spinal rotation and elongation, which is very healthy for the spine. Going downhill, you bilaterally recruit your upper body muscles, including pectorals, rectus abdominis and biceps. You’ll notice better balance and power. Because you’re using more muscles, you’ll notice you have more endurance but you will feel less exertion!
ACE 0.50 ACSM 5.00 AEA 2.50 AFPA 5.00 BCRPA 5.00 CI 5.00 COPS-KT .50 ISSA 5.00 NAFC 0.50
NASN 0.50 NCSF 2.50 NETA 5.00 NFPT 1.00 NSPA 5.00 SFA 0.50 USAT 5.00 W.I.T.S. 5.00
“This training has been very beneficial to my patients; many have been able to return to activities they thought were lost to them forever.” Diane Kern, Physical Therapist “Presentation is clear and well organized. Participation of real clients helps accessibility. Pacing of examples and suggestions for practice are lively and realistic.” Lucy R. Ferguson, PhD, Professor of Psychology, Emeritus “This course provides comprehensive and well organized information and guidance needed for trainers to successfully engage, inspire and teach their clients to competently use poles in a safe and effective manner. Jayah has done a wonderful job of helping trainers to be proactive and holistic in their approach to training clients.” Brenda M.Goodwin, MBA, Executive Coach “This course will positively impact those with limited mobility. It could give someone their lives back, or at worst, get them exercising again.” Steven Luibrand, BS Kinesiology Jayah has obviously spent many years perfecting this teaching sequence. I have used the information successfully with a number of clients.” Judith C. Dambowic, Physical Therapist “This course is very well taught and planned. Personal trainers will benefit greatly from learning how to teach clients to properly use poles.” Susan Miller, RN, Feldenkrais Teacher
Specialized Training & Continuing Education Course for Trainers POLES for Balance, Mobility & Walking
Inspire your aging and mobility-challenged clients with vital, life-long skills that will help them remain active and to maintain quality of life.
Benefits of Learning Optimal Use of POLES: Achieve, Maintain, Even Regain Mobility Improve Posture, Endurance & Confidence Facilitate a more rhythmic and fluid gait Reduce fall risk Strengthen the upper body muscles which helps preserve the joints Burn more calories whiles walking; promotes weight loss Prepare for or recover more quickly from joint replacement surgery Using the whole body while walking restores function and
movement to the spine and the entire structure.
To find out more information or to order this course, visit: www.PolesForMobility.com Education Page: Continuing Education
Other FAQs and Online Resources
What kind of poles should I buy? - See the Product Recommendations page on http://polesformobility.com. - You can complete the consultation form for free personalized recommendations.
How long should I adjust my poles and why? - AdventureBuddies Blog has a comprehensive discussion on adjusting poles. - Search the DVD Updates section. http://adventurebuddies.net/blog.
Jayah Faye Paley is a fitness and wellness educator; she presents hiking, walking and fitness seminars for national and state park associations and health related organizations around the country. Jayah, an AFAA & ACE-certified Personal Trainer, and is the creator of comprehensive training on how to use poles, which includes two award-winning DVDs. For over 15 years, she has trained people of all ages, abilities and physical conditions as well as hikers, athletes, trainers and physical therapists how to use
poles to achieve, regain and maintain mobility for hiking and walking. Jayah’s website – www.PolesForMobility.com - helps people demystify the pole learning and selection process. She has authored and delivers courses which provide continuing education credits so other personal trainers and therapists can learn how to help people use poles for mobility and exercise. Jayah is a breast cancer survivor; she has and manages lymphedema. She is the co-founder of the Lymphedema Education, Exercise & Prevention Group at California Pacific Medical Center in San Francisco.
With non-optimal technique, we risk injury and strain because that stored knee stress can transfer to the fragile joints of the hand, wrist, shoulder or neck. With optimal pole technique, the energy goes to the core muscles of your body. Optimal technique enables you to use strong core muscles to help preserve and protect your joints.
Which is better: one pole or two? Using two poles enables you to use your whole body while walking or hiking. Using one pole is like a cane – it can give you a little extra stability, but at a cost. No matter how careful you are, using just one side of your body can create and even reinforce imbalance. When you go downhill, gravity creates load in your knees. Using one pole can relieve some of this pressure, but it usually involves twisting and can create torque on your spine and potential stress in your shoulder and wrist joints. Using two poles - with optimal technique - strengthens upper body muscles and achieves both spinal rotation and elongation, which is very healthy for the spine. Going downhill, you bilaterally recruit your upper body muscles, including pectorals, rectus abdominis and biceps. You’ll notice better balance and power. Because you’re using more muscles, you’ll notice you have more endurance but you will feel less exertion!
Photo by: nikos
Ask anyone to make a muscle and what do they invariably show you? Any guy - or gal, for that matter - will promptly roll up their sleeve and strike a bicep pose. They certainly don’t show their enormous quads nor spread their doorway-wide lats - even if they have them! Ask that simple question and you’ll always get that same answer.
Photo by: nikos
Ask anyone to make a muscle and what do they invariably show you? Any guy - or gal, for that matter - will promptly roll up their sleeve and strike a bicep pose. They certainly don’t show their enormous quads nor spread their doorway-wide lats - even if they have them! Ask that simple question and you’ll always get that same answer.
In truth, any lifter with half a brain knows that all muscles are important – it’s impossible to concentrate on just one group and build a physique with any aesthetic quality. The fact of the matter is that the muscular sum is greater than all the individual parts. Still, however, possessing peaked, baseball-like biceps is
something most anyone in the gym desires. Isolating the use of your biceps from the rest of your arm muscles is not actually possible in training. Every curl involves all the muscles that flex, or bend, your elbow, as well as those in your forearm, hand and even shoulder, which helps with
stability. Still, having some knowledge about the intricacies of the anterior (front) portion of your upper arm will help you to identify strengths and weaknesses in your genetic structure, and then to train to achieve aesthetic perfection. For starters, we all know that performing curls is the only way to build the biceps and supporting musculature. But the angle at which the arm is, relative to the shoulder and torso, has a great influence on the area of the muscle working the hardest; it also has a significant effect on leverage. And don’t forget that leverage is key to maximizing the effectiveness of a particular exercise - as long as you know how to use it correctly. This means you can perform curls with your upper arms at your sides (barbell curls), with your arms forward of your torso (preacher curls) or behind it (45-degree incline dumbbell curls). The leverage changes between these exercises even if you don’t twist your arms. Preachers tend to be felt more in the lower part of the biceps because the upper portion, which originates in the shoulder, is contracted simply by getting into the exercise position. A tightened muscle doesn’t contract as easily as one that is stretched, so the leverage disadvantage goes to the lower portion, closer to the insertion at the elbow. Hence, it is felt to a greater degree there.
Photo by: PoWershots PhotograPhy
In truth, any lifter with half a brain knows that all muscles are important – it’s impossible to concentrate on just one group and build a physique with any aesthetic quality. The fact of the matter is that the muscular sum is greater than all the individual parts. Still, however, possessing peaked, baseball-like biceps is
something most anyone in the gym desires. Isolating the use of your biceps from the rest of your arm muscles is not actually possible in training. Every curl involves all the muscles that flex, or bend, your elbow, as well as those in your forearm, hand and even shoulder, which helps with
stability. Still, having some knowledge about the intricacies of the anterior (front) portion of your upper arm will help you to identify strengths and weaknesses in your genetic structure, and then to train to achieve aesthetic perfection. For starters, we all know that performing curls is the only way to build the biceps and supporting musculature. But the angle at which the arm is, relative to the shoulder and torso, has a great influence on the area of the muscle working the hardest; it also has a significant effect on leverage. And don’t forget that leverage is key to maximizing the effectiveness of a particular exercise - as long as you know how to use it correctly. This means you can perform curls with your upper arms at your sides (barbell curls), with your arms forward of your torso (preacher curls) or behind it (45-degree incline dumbbell curls). The leverage changes between these exercises even if you don’t twist your arms. Preachers tend to be felt more in the lower part of the biceps because the upper portion, which originates in the shoulder, is contracted simply by getting into the exercise position. A tightened muscle doesn’t contract as easily as one that is stretched, so the leverage disadvantage goes to the lower portion, closer to the insertion at the elbow. Hence, it is felt to a greater degree there.
Photo by: PoWershots PhotograPhy
In the opposite realm, with your arms hanging backwards during incline curls, the origins of the biceps, which are in the shoulders, are stretched, so you will probably feel the contraction more in the upper “ball” part of the biceps during this exercise. This is why it is important to have variety in your arm-building workout program. You also have to think about anatomy, as the way muscles are formed has a specific effect on leverage, depending on how they are stressed. In addition, gravity plays a significant role. Barbells or dumbbells are weighted because of gravity’s effect, but this resistance is always linear, that is, up and down. As you perform a barbell curl, for instance, the resistance you feel is affected by the moment arm – the distance between the resistance and the joint that’s moving. The longer the moment/leverage arm, the greater the resistance – and the harder the exercise becomes. So if you start a barbell curl with your arms at your sides, there is really little resistance brought to the biceps because the weight is directly below the joint. As you begin to curl, the bar feels heavier, even if its actual weight never changes. At the mid-point, with your arms bent at 90 degrees, the bar feels heaviest; this is due to the long distance between the resistance and the elbow joint.
As you continue, it actually lessens – due to the moment arm becoming shorter - until you finish with the weight almost directly over your elbows at the top, where there’s less stress on the muscle. The use of cables and
machines alters the natural effects of gravity, thereby making you feel nearly equal stimulation at multiple points in the exercise, from start to finish. This is another reason that variety is critical for muscle building.
Photo by: nikos
Getting back to anatomy, there are three basic muscles at work when you bend your elbows –
These are described below, along with specific movements that affect them more directly. The bottom line is that to build rock solid, peaked and bulging upper arms, you have to use your head as much as your effort. To get the most from your effort, there are critical points that should govern your training:
biceps brachii,brachialis anticus& brachioradialis.
1. Work your biceps with twisting curls. The biceps brachii muscle originates within the shoulder joint and inserts into the forearm bones, crossing both the elbow and shoulder joints. This muscle not only enables you to bend your elbow, it also twists your wrist inward, which is called supination. This is why twisting dumbbell curls are important: they involve both biceps-related motions in one exercise.
Photo by: PoWershots PhotograPhy
Photo by: PoWershots PhotograPhy
In the opposite realm, with your arms hanging backwards during incline curls, the origins of the biceps, which are in the shoulders, are stretched, so you will probably feel the contraction more in the upper “ball” part of the biceps during this exercise. This is why it is important to have variety in your arm-building workout program. You also have to think about anatomy, as the way muscles are formed has a specific effect on leverage, depending on how they are stressed. In addition, gravity plays a significant role. Barbells or dumbbells are weighted because of gravity’s effect, but this resistance is always linear, that is, up and down. As you perform a barbell curl, for instance, the resistance you feel is affected by the moment arm – the distance between the resistance and the joint that’s moving. The longer the moment/leverage arm, the greater the resistance – and the harder the exercise becomes. So if you start a barbell curl with your arms at your sides, there is really little resistance brought to the biceps because the weight is directly below the joint. As you begin to curl, the bar feels heavier, even if its actual weight never changes. At the mid-point, with your arms bent at 90 degrees, the bar feels heaviest; this is due to the long distance between the resistance and the elbow joint.
As you continue, it actually lessens – due to the moment arm becoming shorter - until you finish with the weight almost directly over your elbows at the top, where there’s less stress on the muscle. The use of cables and
machines alters the natural effects of gravity, thereby making you feel nearly equal stimulation at multiple points in the exercise, from start to finish. This is another reason that variety is critical for muscle building.
Photo by: nikos
Getting back to anatomy, there are three basic muscles at work when you bend your elbows –
These are described below, along with specific movements that affect them more directly. The bottom line is that to build rock solid, peaked and bulging upper arms, you have to use your head as much as your effort. To get the most from your effort, there are critical points that should govern your training:
biceps brachii,brachialis anticus& brachioradialis.
1. Work your biceps with twisting curls. The biceps brachii muscle originates within the shoulder joint and inserts into the forearm bones, crossing both the elbow and shoulder joints. This muscle not only enables you to bend your elbow, it also twists your wrist inward, which is called supination. This is why twisting dumbbell curls are important: they involve both biceps-related motions in one exercise.
Photo by: PoWershots PhotograPhy
Photo by: PoWershots PhotograPhy
Work the brachialis with concentration curls. The brachialis is positioned beneath the bottom of the biceps. This muscle assists the biceps to flex/bend the elbow, but is activated to a greater extent when the palm remains facing upwards during the entire curl (no wrist twisting). As a result, barbell curls are a necessity in your arm program. However, due to positioning and leverage factors, dumbbell concentration and curl bar preacher curls are even more important.
2.
Photo by: nikos
Work the brachioradialis with hammer curls. The brachioradialis is the muscle that is visible at the side of your arm across your elbow and beside the lower edge of your triceps. This muscle helps flex the elbow, but works its hardest when your thumbs are pointed
forward/upward at all times, as in hammer curls. Although most people consider this a forearm exercise, the fact is that the brachioradialis helps with curling strength and it increases circumference of the upper arm; so don’t neglect this exercise.
Put all this together and you have enough information to create awesome upper arms. If you lack a “peak,” use greater focus on twisting curls, and squeeze hard at the top for 2-4 seconds to accentuate the contraction. If you have a longer gap between your biceps and your elbow, as is often the case with guys possessing high bicep peaks, you can increase overall arm mass and lessen the gap by including more preacher and concentration curls. Lastly, to add solid mass to your outer arm and really bolster your forearms beside your elbow, utilize extra hammer curls. As stated earlier, a sensible arm workout includes different angles and multiple exercises. You needn’t do dozens of sets, but if you target areas where you are lacking, and try to improve the overall picture of your so-called biceps, which you now know constitute three muscles in each arm, 6-10 sets max of arm flexion exercises should be all you need.
3.
remember, knowledge is power. so, to build great biceps, use your head!Photo by:
PoWershots PhotograPhy
Work the brachialis with concentration curls. The brachialis is positioned beneath the bottom of the biceps. This muscle assists the biceps to flex/bend the elbow, but is activated to a greater extent when the palm remains facing upwards during the entire curl (no wrist twisting). As a result, barbell curls are a necessity in your arm program. However, due to positioning and leverage factors, dumbbell concentration and curl bar preacher curls are even more important.
2.
Photo by: nikos
Work the brachioradialis with hammer curls. The brachioradialis is the muscle that is visible at the side of your arm across your elbow and beside the lower edge of your triceps. This muscle helps flex the elbow, but works its hardest when your thumbs are pointed
forward/upward at all times, as in hammer curls. Although most people consider this a forearm exercise, the fact is that the brachioradialis helps with curling strength and it increases circumference of the upper arm; so don’t neglect this exercise.
Put all this together and you have enough information to create awesome upper arms. If you lack a “peak,” use greater focus on twisting curls, and squeeze hard at the top for 2-4 seconds to accentuate the contraction. If you have a longer gap between your biceps and your elbow, as is often the case with guys possessing high bicep peaks, you can increase overall arm mass and lessen the gap by including more preacher and concentration curls. Lastly, to add solid mass to your outer arm and really bolster your forearms beside your elbow, utilize extra hammer curls. As stated earlier, a sensible arm workout includes different angles and multiple exercises. You needn’t do dozens of sets, but if you target areas where you are lacking, and try to improve the overall picture of your so-called biceps, which you now know constitute three muscles in each arm, 6-10 sets max of arm flexion exercises should be all you need.
3.
remember, knowledge is power. so, to build great biceps, use your head!Photo by:
PoWershots PhotograPhy
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Anabolic Cycle Information: Utilizing empirical and anecdotal evidence, scientifi c research has shown that anabolic compounds are most effective when used in a logical sequence referred to as a cycle. The term cycle refers to the duration of time that passes while concurrently taking pre-determined combinations and dosages of anabolic agents. A synergistic action, or an amplifi ed effect, has been shown to occur when two or more anabolics are administered simultaneously. Along with stacking anabolics, proper consideration must be addressed to the strategic development of the cycle, which effectively maps the muscle cells for receptor downgrade. This deliberate planning prevents attenuation or ever allowing the body to build a tolerance to the administered agents.
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8 Week Blitz Cycle Before & After PhotosIndividual results may vary
Week 1
Week 8
**Molecules represented are main components of the hybrid chemical amalgamation for each respective compound. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult with a licensed medical professional before, during and after use. All products listed are legal for personal use in the United States without a prescription. Product claims made regarding ergogenic benefi t are based on the subjective results of users reported in non-controlled conditions. Individual results may vary. Use in conjunction with a well balanced diet and intense bodybuilding exercise program. The Internet domain name LegalSteroids.com is representative of non-prescription products that may enhance blood levels of steroid hormones in the body. SDI LABS does not condone the illegal use and or possession of anabolic steroids or other controlled substances. Use of pro-anabolic products is strictly limited to healthy men above the age of 18.
LEGALSTEROIDS
•COM
No Prescription Required To Order!
100% Money Back Guarantee!CALL US OR VISIT OUR WEBSITE
FOR SPECIFIC DETAILS.
SUPPLYING ATHLETES SINCE 2001
LEGALSTEROIDS •COM
FREE UNDERGROUND LEGAL STEROID HANDBOOKCall us or log on today to receive a FREE copy of our
cutting edge, hardcore anabolic handbook!
LegalSteroids2pgAD-1.pdf 1 9/26/2012 10:17:00 AM
•COM
LIQUID ANODROL®
1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!
MASTERBOLAN®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
TEST SUSPENSION™
1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!
SOMATROPH HC™
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
EQUIDREN™
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
OMIFEN™
**METHADROSTENOLTM
**OXYMETHOBOLTM
**CYCLOSTANOZOLTM
D-D-BBOLOL®®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
WINNI-VWINNI-V®®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
**CLOMEX GONADOTROPOLTM
**NUTROPIL RECOMBINEX TM **DROSTANOZOLTM
**SUPRATESTIN DEPOT TM
**BOLDENODROLTM
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
OH
RO
O
O
*Since its introduction in early 2001, D-BOL® has fast become the most popular oral pro-anabolic ever available! D-BOL® is the most popular MASS building oral on the market! It has a special formulation containing methadrostenolTM that may exert a pronounced ergogenic action in the body after oral admin-istration similar to those experienced by users of methandro-stenoloneTM. MethandrostenoloneTM is the most popular oral anabolic steroid currently used today. D-BOL®, however, lacks the c17 alpha alkylated confi guration, which may comparatively lower the risks of certain associated side effects.
*CyclostanozolTM is an extremely potent cutting agent and non-prescription chemical hybrid that is reputed to possess highly stimulating, non-virilizing and pro-anabolic proper-ties. It is commonly used as a pre-contest cutting agent. High quality muscle gains are reported with as little as 1-2 tabs taken before workout, during a cycle. Many users claim of lypolytic (fat reducing) effects analogous to those experi-enced when using stanozolol tablets. The gains made while on a cycle of Winni-V® have been reported to be very solid and well maintained once use has been discontinued.
*Many users claim Liquid Anodrol® to be the most pow-erful OTC Bulking agent available. Incredible mass and strength gains have been reported after only one week of use. Anodrol is an oral liquid that is designed for rapid assimilation for maximum pro-anabolic effects. The ac-tive ingredient in Liquid Anodrol® called OxymethobolTM, is not alkylated or methylated in structure and may pos-sess a lower risk factor with use when compared to oral steroids with these toxic confi gurations.
*Test SuspensionTM is reported by many users to be the most powerful non-prescription water based oral pro-testosterone preparation commercially available. Muscle gains with SuspensionTM are being reported unusually high yet extremely lean, dry and solid. SuspensionTM has virtually no capacity to aromatize into estrogen, which helps prevent side effects such as water retention and bloating. SuspensionTM is orally administered using the special applicator provided.
*Masterbolan® (DrostanozolTM) is powerfully effective when used as a muscle hardener and strength increaser. It has notably been able to sharpen the appearance of individuals that already carry a low bodyfat percentage. DrostanozolTM has a chemical structure that may assist in recovery from bouts of extreme body stress including heavy weight train-ing. Upon administration of DrostanozolTM, subdermal wa-ter levels may drop dramatically. Users often report of the skin taking on an almost paper thin appearance.
*Growth Hormone is a powerful fat burner and one of the only known substances to actually increase the number of cells in a muscle rath-er than size alone seen with standard anabolics. Somatroph HCTM is a breakthrough in chemistry that may allow dramatic increases of Growth Hormone blood levels without injections. Utilizing the active ingredient of Nutropil RecombinexTM, Somatroph HCTM is considered by many to be the most powerful non-prescription oral form growth hormone enhancement product available. Users of SomatrophTM are reporting of dramatic lipolysis (fat loss) and a synergistic bulking ac-tion when taken in conjunction with other pro-anabolics.
*EquidrenTM (BoldenodrolTM) is a highly specialized combi-nation of compounds designed to increase vascularity and anabolic effect via enhanced vasodialation. EQ is widely known to help “pop out the veins” in users arms and overall musculature. EQ’s process directly signals cells to increase the uptake of amino acids to stimulate protein synthesis. MUSCLE PUMPS experienced while using BoldenodrolTM are reported to be extremely intense and long lasting for this reason.
*This non-steroidal substance has gained much popular-ity among athletes due to its reputed ability to act as a gonadotropic stimulant and estrogen blocker. Clomex GonadotropolTM, the active ingredient in OmifenTM, stimu-lates the pituitary gland to increase levels of gonadotropic hormones. It may also naturally suppress estrogen levels, which can make muscles appear rock hard and dense. Users have been very enthusiastic about OmifenTM with reports of greatly reduced post cycle crashes.
WARNING: The products sold by our company may induce extreme muscle growth during weight training cycles. Due to their profound effects and potencies it is recommended to seek the guidance of a physician prior to use.
To order call:
1-888-256-6785 or visit our website at:
LEGALSTEROIDS.COM SUPPLYING ATHLETES SINCE 2001
Dear SDI-LABS,“Please send 4 more bottles of D-BOL... I am absolutely shocked at the intense muscle growth I am experienc-ing from your products!” George A – Boynton Beach FL
Dear SDI-LABS,“One week into the cycle and my muscles feel so full, tight, hard and pumped after my work out... It literally felt like they would explode!” Dan M – Bronx NY
REAL TESTIMONIALS:
All products are legal for personal use in the United States. Due to limits in distribution, all sales must be placed directly through our company only.
For more information or to place an order, call
1-888-256-6785 or visit our website at www.legalsteroids.com
Send Bank Checks or Money Orders Payable To: SDI-LABS 3133 Fortune Way, Suite 16, Wellington, FL 33414
Add $10 For Shipping & Handling – $35 Foreign
Anabolic Cycle Information: Utilizing empirical and anecdotal evidence, scientifi c research has shown that anabolic compounds are most effective when used in a logical sequence referred to as a cycle. The term cycle refers to the duration of time that passes while concurrently taking pre-determined combinations and dosages of anabolic agents. A synergistic action, or an amplifi ed effect, has been shown to occur when two or more anabolics are administered simultaneously. Along with stacking anabolics, proper consideration must be addressed to the strategic development of the cycle, which effectively maps the muscle cells for receptor downgrade. This deliberate planning prevents attenuation or ever allowing the body to build a tolerance to the administered agents.
The following cycles have been carefully calculated to enhance cell receptor sensitivity, anabolic synergism, and to provide maximal ergogenic benefi t. Each cycle has a brief description for use as each is designed for a specifi c length of time and benefi t. Training intensity should be elevated as well as protein intake for the duration of each cycle. A minimum of 1.5 grams of protein per pound of bodyweight is recommended for optimal nitrogen retention. Users should allow a minimum of eight weeks off between cycles in order to effectively rest myocyte (muscle cell) steroid receptors.
*Extremely large muscle size and strength gains have been reported with the following pre-engineered cycles. A dramatic reduction of body fat, which translates into a lean, hard, and ripped pre-contest quality conditioning, is also reported at the cycle’s completion. Best of all, users claim that the incredible gains experienced are well maintained after use is discontinued. When choosing a cycle, carefully examine each schedule to determine which quantity and dosing structure best suites your individual needs.
8 Week Blitz Cycle Before & After PhotosIndividual results may vary
Week 1
Week 8
**Molecules represented are main components of the hybrid chemical amalgamation for each respective compound. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult with a licensed medical professional before, during and after use. All products listed are legal for personal use in the United States without a prescription. Product claims made regarding ergogenic benefi t are based on the subjective results of users reported in non-controlled conditions. Individual results may vary. Use in conjunction with a well balanced diet and intense bodybuilding exercise program. The Internet domain name LegalSteroids.com is representative of non-prescription products that may enhance blood levels of steroid hormones in the body. SDI LABS does not condone the illegal use and or possession of anabolic steroids or other controlled substances. Use of pro-anabolic products is strictly limited to healthy men above the age of 18.
LEGALSTEROIDS
•COM
No Prescription Required To Order!
100% Money Back Guarantee!CALL US OR VISIT OUR WEBSITE
FOR SPECIFIC DETAILS.
SUPPLYING ATHLETES SINCE 2001
LEGALSTEROIDS •COM
FREE UNDERGROUND LEGAL STEROID HANDBOOKCall us or log on today to receive a FREE copy of our
cutting edge, hardcore anabolic handbook!
LegalSteroids2pgAD-1.pdf 1 9/26/2012 10:17:00 AM
•COM
LIQUID ANODROL®
1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!
MASTERBOLAN®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
TEST SUSPENSION™
1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!
SOMATROPH HC™
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
EQUIDREN™
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
OMIFEN™
**METHADROSTENOLTM
**OXYMETHOBOLTM
**CYCLOSTANOZOLTM
D-D-BBOLOL®®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
WINNI-VWINNI-V®®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
**CLOMEX GONADOTROPOLTM
**NUTROPIL RECOMBINEX TM **DROSTANOZOLTM
**SUPRATESTIN DEPOT TM
**BOLDENODROLTM
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
OH
RO
O
O
*Since its introduction in early 2001, D-BOL® has fast become the most popular oral pro-anabolic ever available! D-BOL® is the most popular MASS building oral on the market! It has a special formulation containing methadrostenolTM that may exert a pronounced ergogenic action in the body after oral admin-istration similar to those experienced by users of methandro-stenoloneTM. MethandrostenoloneTM is the most popular oral anabolic steroid currently used today. D-BOL®, however, lacks the c17 alpha alkylated confi guration, which may comparatively lower the risks of certain associated side effects.
*CyclostanozolTM is an extremely potent cutting agent and non-prescription chemical hybrid that is reputed to possess highly stimulating, non-virilizing and pro-anabolic proper-ties. It is commonly used as a pre-contest cutting agent. High quality muscle gains are reported with as little as 1-2 tabs taken before workout, during a cycle. Many users claim of lypolytic (fat reducing) effects analogous to those experi-enced when using stanozolol tablets. The gains made while on a cycle of Winni-V® have been reported to be very solid and well maintained once use has been discontinued.
*Many users claim Liquid Anodrol® to be the most pow-erful OTC Bulking agent available. Incredible mass and strength gains have been reported after only one week of use. Anodrol is an oral liquid that is designed for rapid assimilation for maximum pro-anabolic effects. The ac-tive ingredient in Liquid Anodrol® called OxymethobolTM, is not alkylated or methylated in structure and may pos-sess a lower risk factor with use when compared to oral steroids with these toxic confi gurations.
*Test SuspensionTM is reported by many users to be the most powerful non-prescription water based oral pro-testosterone preparation commercially available. Muscle gains with SuspensionTM are being reported unusually high yet extremely lean, dry and solid. SuspensionTM has virtually no capacity to aromatize into estrogen, which helps prevent side effects such as water retention and bloating. SuspensionTM is orally administered using the special applicator provided.
*Masterbolan® (DrostanozolTM) is powerfully effective when used as a muscle hardener and strength increaser. It has notably been able to sharpen the appearance of individuals that already carry a low bodyfat percentage. DrostanozolTM has a chemical structure that may assist in recovery from bouts of extreme body stress including heavy weight train-ing. Upon administration of DrostanozolTM, subdermal wa-ter levels may drop dramatically. Users often report of the skin taking on an almost paper thin appearance.
*Growth Hormone is a powerful fat burner and one of the only known substances to actually increase the number of cells in a muscle rath-er than size alone seen with standard anabolics. Somatroph HCTM is a breakthrough in chemistry that may allow dramatic increases of Growth Hormone blood levels without injections. Utilizing the active ingredient of Nutropil RecombinexTM, Somatroph HCTM is considered by many to be the most powerful non-prescription oral form growth hormone enhancement product available. Users of SomatrophTM are reporting of dramatic lipolysis (fat loss) and a synergistic bulking ac-tion when taken in conjunction with other pro-anabolics.
*EquidrenTM (BoldenodrolTM) is a highly specialized combi-nation of compounds designed to increase vascularity and anabolic effect via enhanced vasodialation. EQ is widely known to help “pop out the veins” in users arms and overall musculature. EQ’s process directly signals cells to increase the uptake of amino acids to stimulate protein synthesis. MUSCLE PUMPS experienced while using BoldenodrolTM are reported to be extremely intense and long lasting for this reason.
*This non-steroidal substance has gained much popular-ity among athletes due to its reputed ability to act as a gonadotropic stimulant and estrogen blocker. Clomex GonadotropolTM, the active ingredient in OmifenTM, stimu-lates the pituitary gland to increase levels of gonadotropic hormones. It may also naturally suppress estrogen levels, which can make muscles appear rock hard and dense. Users have been very enthusiastic about OmifenTM with reports of greatly reduced post cycle crashes.
WARNING: The products sold by our company may induce extreme muscle growth during weight training cycles. Due to their profound effects and potencies it is recommended to seek the guidance of a physician prior to use.
To order call:
1-888-256-6785 or visit our website at:
LEGALSTEROIDS.COM SUPPLYING ATHLETES SINCE 2001
Dear SDI-LABS,“Please send 4 more bottles of D-BOL... I am absolutely shocked at the intense muscle growth I am experienc-ing from your products!” George A – Boynton Beach FL
Dear SDI-LABS,“One week into the cycle and my muscles feel so full, tight, hard and pumped after my work out... It literally felt like they would explode!” Dan M – Bronx NY
REAL TESTIMONIALS:
All products are legal for personal use in the United States. Due to limits in distribution, all sales must be placed directly through our company only.
For more information or to place an order, call
1-888-256-6785 or visit our website at www.legalsteroids.com
Send Bank Checks or Money Orders Payable To: SDI-LABS 3133 Fortune Way, Suite 16, Wellington, FL 33414
Add $10 For Shipping & Handling – $35 Foreign
Anabolic Cycle Information: Utilizing empirical and anecdotal evidence, scientifi c research has shown that anabolic compounds are most effective when used in a logical sequence referred to as a cycle. The term cycle refers to the duration of time that passes while concurrently taking pre-determined combinations and dosages of anabolic agents. A synergistic action, or an amplifi ed effect, has been shown to occur when two or more anabolics are administered simultaneously. Along with stacking anabolics, proper consideration must be addressed to the strategic development of the cycle, which effectively maps the muscle cells for receptor downgrade. This deliberate planning prevents attenuation or ever allowing the body to build a tolerance to the administered agents.
The following cycles have been carefully calculated to enhance cell receptor sensitivity, anabolic synergism, and to provide maximal ergogenic benefi t. Each cycle has a brief description for use as each is designed for a specifi c length of time and benefi t. Training intensity should be elevated as well as protein intake for the duration of each cycle. A minimum of 1.5 grams of protein per pound of bodyweight is recommended for optimal nitrogen retention. Users should allow a minimum of eight weeks off between cycles in order to effectively rest myocyte (muscle cell) steroid receptors.
*Extremely large muscle size and strength gains have been reported with the following pre-engineered cycles. A dramatic reduction of body fat, which translates into a lean, hard, and ripped pre-contest quality conditioning, is also reported at the cycle’s completion. Best of all, users claim that the incredible gains experienced are well maintained after use is discontinued. When choosing a cycle, carefully examine each schedule to determine which quantity and dosing structure best suites your individual needs.
8 Week Blitz Cycle Before & After PhotosIndividual results may vary
Week 1
Week 8
**Molecules represented are main components of the hybrid chemical amalgamation for each respective compound. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult with a licensed medical professional before, during and after use. All products listed are legal for personal use in the United States without a prescription. Product claims made regarding ergogenic benefi t are based on the subjective results of users reported in non-controlled conditions. Individual results may vary. Use in conjunction with a well balanced diet and intense bodybuilding exercise program. The Internet domain name LegalSteroids.com is representative of non-prescription products that may enhance blood levels of steroid hormones in the body. SDI LABS does not condone the illegal use and or possession of anabolic steroids or other controlled substances. Use of pro-anabolic products is strictly limited to healthy men above the age of 18.
LEGALSTEROIDS
•COM
No Prescription Required To Order!
100% Money Back Guarantee!CALL US OR VISIT OUR WEBSITE
FOR SPECIFIC DETAILS.
SUPPLYING ATHLETES SINCE 2001
LEGALSTEROIDS •COM
FREE UNDERGROUND LEGAL STEROID HANDBOOKCall us or log on today to receive a FREE copy of our
cutting edge, hardcore anabolic handbook!
LegalSteroids2pgAD-1.pdf 1 9/26/2012 10:17:00 AM
•COM
LIQUID ANODROL®
1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!
MASTERBOLAN®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
TEST SUSPENSION™
1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!
SOMATROPH HC™
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
EQUIDREN™
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
OMIFEN™
**METHADROSTENOLTM
**OXYMETHOBOLTM
**CYCLOSTANOZOLTM
D-D-BBOLOL®®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
WINNI-VWINNI-V®®
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
**CLOMEX GONADOTROPOLTM
**NUTROPIL RECOMBINEX TM **DROSTANOZOLTM
**SUPRATESTIN DEPOT TM
**BOLDENODROLTM
1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!
OH
RO
O
O
*Since its introduction in early 2001, D-BOL® has fast become the most popular oral pro-anabolic ever available! D-BOL® is the most popular MASS building oral on the market! It has a special formulation containing methadrostenolTM that may exert a pronounced ergogenic action in the body after oral admin-istration similar to those experienced by users of methandro-stenoloneTM. MethandrostenoloneTM is the most popular oral anabolic steroid currently used today. D-BOL®, however, lacks the c17 alpha alkylated confi guration, which may comparatively lower the risks of certain associated side effects.
*CyclostanozolTM is an extremely potent cutting agent and non-prescription chemical hybrid that is reputed to possess highly stimulating, non-virilizing and pro-anabolic proper-ties. It is commonly used as a pre-contest cutting agent. High quality muscle gains are reported with as little as 1-2 tabs taken before workout, during a cycle. Many users claim of lypolytic (fat reducing) effects analogous to those experi-enced when using stanozolol tablets. The gains made while on a cycle of Winni-V® have been reported to be very solid and well maintained once use has been discontinued.
*Many users claim Liquid Anodrol® to be the most pow-erful OTC Bulking agent available. Incredible mass and strength gains have been reported after only one week of use. Anodrol is an oral liquid that is designed for rapid assimilation for maximum pro-anabolic effects. The ac-tive ingredient in Liquid Anodrol® called OxymethobolTM, is not alkylated or methylated in structure and may pos-sess a lower risk factor with use when compared to oral steroids with these toxic confi gurations.
*Test SuspensionTM is reported by many users to be the most powerful non-prescription water based oral pro-testosterone preparation commercially available. Muscle gains with SuspensionTM are being reported unusually high yet extremely lean, dry and solid. SuspensionTM has virtually no capacity to aromatize into estrogen, which helps prevent side effects such as water retention and bloating. SuspensionTM is orally administered using the special applicator provided.
*Masterbolan® (DrostanozolTM) is powerfully effective when used as a muscle hardener and strength increaser. It has notably been able to sharpen the appearance of individuals that already carry a low bodyfat percentage. DrostanozolTM has a chemical structure that may assist in recovery from bouts of extreme body stress including heavy weight train-ing. Upon administration of DrostanozolTM, subdermal wa-ter levels may drop dramatically. Users often report of the skin taking on an almost paper thin appearance.
*Growth Hormone is a powerful fat burner and one of the only known substances to actually increase the number of cells in a muscle rath-er than size alone seen with standard anabolics. Somatroph HCTM is a breakthrough in chemistry that may allow dramatic increases of Growth Hormone blood levels without injections. Utilizing the active ingredient of Nutropil RecombinexTM, Somatroph HCTM is considered by many to be the most powerful non-prescription oral form growth hormone enhancement product available. Users of SomatrophTM are reporting of dramatic lipolysis (fat loss) and a synergistic bulking ac-tion when taken in conjunction with other pro-anabolics.
*EquidrenTM (BoldenodrolTM) is a highly specialized combi-nation of compounds designed to increase vascularity and anabolic effect via enhanced vasodialation. EQ is widely known to help “pop out the veins” in users arms and overall musculature. EQ’s process directly signals cells to increase the uptake of amino acids to stimulate protein synthesis. MUSCLE PUMPS experienced while using BoldenodrolTM are reported to be extremely intense and long lasting for this reason.
*This non-steroidal substance has gained much popular-ity among athletes due to its reputed ability to act as a gonadotropic stimulant and estrogen blocker. Clomex GonadotropolTM, the active ingredient in OmifenTM, stimu-lates the pituitary gland to increase levels of gonadotropic hormones. It may also naturally suppress estrogen levels, which can make muscles appear rock hard and dense. Users have been very enthusiastic about OmifenTM with reports of greatly reduced post cycle crashes.
WARNING: The products sold by our company may induce extreme muscle growth during weight training cycles. Due to their profound effects and potencies it is recommended to seek the guidance of a physician prior to use.
To order call:
1-888-256-6785 or visit our website at:
LEGALSTEROIDS.COM SUPPLYING ATHLETES SINCE 2001
Dear SDI-LABS,“Please send 4 more bottles of D-BOL... I am absolutely shocked at the intense muscle growth I am experienc-ing from your products!” George A – Boynton Beach FL
Dear SDI-LABS,“One week into the cycle and my muscles feel so full, tight, hard and pumped after my work out... It literally felt like they would explode!” Dan M – Bronx NY
REAL TESTIMONIALS:
All products are legal for personal use in the United States. Due to limits in distribution, all sales must be placed directly through our company only.
For more information or to place an order, call
1-888-256-6785 or visit our website at www.legalsteroids.com
Send Bank Checks or Money Orders Payable To: SDI-LABS 3133 Fortune Way, Suite 16, Wellington, FL 33414
Add $10 For Shipping & Handling – $35 Foreign
Anabolic Cycle Information: Utilizing empirical and anecdotal evidence, scientifi c research has shown that anabolic compounds are most effective when used in a logical sequence referred to as a cycle. The term cycle refers to the duration of time that passes while concurrently taking pre-determined combinations and dosages of anabolic agents. A synergistic action, or an amplifi ed effect, has been shown to occur when two or more anabolics are administered simultaneously. Along with stacking anabolics, proper consideration must be addressed to the strategic development of the cycle, which effectively maps the muscle cells for receptor downgrade. This deliberate planning prevents attenuation or ever allowing the body to build a tolerance to the administered agents.
The following cycles have been carefully calculated to enhance cell receptor sensitivity, anabolic synergism, and to provide maximal ergogenic benefi t. Each cycle has a brief description for use as each is designed for a specifi c length of time and benefi t. Training intensity should be elevated as well as protein intake for the duration of each cycle. A minimum of 1.5 grams of protein per pound of bodyweight is recommended for optimal nitrogen retention. Users should allow a minimum of eight weeks off between cycles in order to effectively rest myocyte (muscle cell) steroid receptors.
*Extremely large muscle size and strength gains have been reported with the following pre-engineered cycles. A dramatic reduction of body fat, which translates into a lean, hard, and ripped pre-contest quality conditioning, is also reported at the cycle’s completion. Best of all, users claim that the incredible gains experienced are well maintained after use is discontinued. When choosing a cycle, carefully examine each schedule to determine which quantity and dosing structure best suites your individual needs.
8 Week Blitz Cycle Before & After PhotosIndividual results may vary
Week 1
Week 8
**Molecules represented are main components of the hybrid chemical amalgamation for each respective compound. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult with a licensed medical professional before, during and after use. All products listed are legal for personal use in the United States without a prescription. Product claims made regarding ergogenic benefi t are based on the subjective results of users reported in non-controlled conditions. Individual results may vary. Use in conjunction with a well balanced diet and intense bodybuilding exercise program. The Internet domain name LegalSteroids.com is representative of non-prescription products that may enhance blood levels of steroid hormones in the body. SDI LABS does not condone the illegal use and or possession of anabolic steroids or other controlled substances. Use of pro-anabolic products is strictly limited to healthy men above the age of 18.
LEGALSTEROIDS
•COM
No Prescription Required To Order!
100% Money Back Guarantee!CALL US OR VISIT OUR WEBSITE
FOR SPECIFIC DETAILS.
SUPPLYING ATHLETES SINCE 2001
LEGALSTEROIDS •COM
FREE UNDERGROUND LEGAL STEROID HANDBOOKCall us or log on today to receive a FREE copy of our
cutting edge, hardcore anabolic handbook!
LegalSteroids2pgAD-1.pdf 1 9/26/2012 10:17:00 AM
personal trainers, we constantly look to increase our revenue and hours booked while also retaining the freedom to organize and structure our schedule to maintain consistency. A focus on small group training has recently hit the industry, and an ever-growing segment within this market is youth training. In this article, I will provide key program design and safety tips, as well as an example on how to capitalize on this market.
resistance training: safe and effective for adolescents
According to the National
Strength and Conditioning Association’s (NSCA) Position Statement on Youth Resistance Training, a properly designed and supervised resistance training program is relatively* safe, can improve health and fitness, motor skills, well-being,
form healthy habits and reduce injury risk.
(NSCA Members can access this and hundreds of related articles at www.nsca.com).
The key to the above benefits, as with any exercise program, is proper programming and execution of exercise technique. Research supports the use of plyometric training for adolescents, which has been shown to improve movement
As
By: Nick Clayton,Personal Training Manager, National Strength and Conditioning Association
personal trainers, we constantly look to increase our revenue and hours booked while also retaining the freedom to organize and structure our schedule to maintain consistency. A focus on small group training has recently hit the industry, and an ever-growing segment within this market is youth training. In this article, I will provide key program design and safety tips, as well as an example on how to capitalize on this market.
resistance training: safe and effective for adolescents
According to the National
Strength and Conditioning Association’s (NSCA) Position Statement on Youth Resistance Training, a properly designed and supervised resistance training program is relatively* safe, can improve health and fitness, motor skills, well-being,
form healthy habits and reduce injury risk.
(NSCA Members can access this and hundreds of related articles at www.nsca.com).
The key to the above benefits, as with any exercise program, is proper programming and execution of exercise technique. Research supports the use of plyometric training for adolescents, which has been shown to improve movement
As
By: Nick Clayton,Personal Training Manager, National Strength and Conditioning Association
efficiency, functional ability and decrease sports-related injuries in young athletes. If you have any doubts that children should use plyometrics, spend 10 minutes watching them on the playground or playing sports—virtually every movement can be defined as plyometric in nature. *Relative refers to the general injury risk inherent in physical activity, unrelated to age.
“but doesn’t strength training damage unsealed growth plates?”
Damage to the growth plates in adolescents is possible, but no injury to the growth cartilage has been reported in any youth resistance training research study, and no evidence suggests that resistance training will negatively impact growth and maturation during childhood. Most reported injuries to growth cartilage in youth were attributed to improper lifting technique, lack of progression, maximal lifts or lack of qualified adult supervision. Smart, research-based training in adolescents yields smart results. “Dumb” training will always yield “dumb” results, regardless of client age.
program design recommendations
A program that has had repeated success for me, especially during the summer months, was Youth
Speed, Agility, and Quickness (SAQ). You do not need to be a strength coach to teach SAQ training to adolescents - you just need to do a little extra homework. As with any program, coaching cues and programming make the difference between failure and success. The program I ran was 2-3 times per week for six weeks at a cost of $15 per child/session. At roughly 10 kids per session, I brought in $150 per hour; twice the amount I charged for individual personal training sessions. As an additional bonus, the children’s’ parents ended up doing a vast amount of marketing and networking for me. I also encouraged parents to attend, watch and ask questions.
Pre-testing included basic fundamental movements and tests such as the deep squat, broad jump and pro-agility. Following the assessment, I sent detailed reports to each of the parents, providing them not only objective scores but subjective information, e.g., specific things I saw that we would work on, such as the child’s arms coming across their mid-line when sprinting. I also asked the parents to attend the next session, as I would give their child specific drills and homework that I expected them to perform: simple, quick, and easy drills to reinforce the desired changes. This small piece of feedback was greatly accepted by the majority of parents.
efficiency, functional ability and decrease sports-related injuries in young athletes. If you have any doubts that children should use plyometrics, spend 10 minutes watching them on the playground or playing sports—virtually every movement can be defined as plyometric in nature. *Relative refers to the general injury risk inherent in physical activity, unrelated to age.
“but doesn’t strength training damage unsealed growth plates?”
Damage to the growth plates in adolescents is possible, but no injury to the growth cartilage has been reported in any youth resistance training research study, and no evidence suggests that resistance training will negatively impact growth and maturation during childhood. Most reported injuries to growth cartilage in youth were attributed to improper lifting technique, lack of progression, maximal lifts or lack of qualified adult supervision. Smart, research-based training in adolescents yields smart results. “Dumb” training will always yield “dumb” results, regardless of client age.
program design recommendations
A program that has had repeated success for me, especially during the summer months, was Youth
Speed, Agility, and Quickness (SAQ). You do not need to be a strength coach to teach SAQ training to adolescents - you just need to do a little extra homework. As with any program, coaching cues and programming make the difference between failure and success. The program I ran was 2-3 times per week for six weeks at a cost of $15 per child/session. At roughly 10 kids per session, I brought in $150 per hour; twice the amount I charged for individual personal training sessions. As an additional bonus, the children’s’ parents ended up doing a vast amount of marketing and networking for me. I also encouraged parents to attend, watch and ask questions.
Pre-testing included basic fundamental movements and tests such as the deep squat, broad jump and pro-agility. Following the assessment, I sent detailed reports to each of the parents, providing them not only objective scores but subjective information, e.g., specific things I saw that we would work on, such as the child’s arms coming across their mid-line when sprinting. I also asked the parents to attend the next session, as I would give their child specific drills and homework that I expected them to perform: simple, quick, and easy drills to reinforce the desired changes. This small piece of feedback was greatly accepted by the majority of parents.
CALL NOW: 1-800-899-5111 OR VISIT: www.dragondoor.com
Build Your Body To Be Ripped, Ruggedand Spectacular—With Dragon Door’s
Best-of-Class, RKC Kettlebell
Excellent Quality“Unlike other kettlebells I
have used, Dragon Door is of farsuperior quality. You name it, Dragon Door has gotit! Where other bells lack, Dragon Door kettlebellseasily meet, if not exceed, what a bell is supposed tohave in quality! Great balance, nice thick handle forgrip strength, and a finish that won't destroy yourhands when doing kettlebell exercises.”—Barry Adamson, Frederick, MD
New Dragon Door Bells—Best Ever!
“Just received a new e-coat 16 yesterday. Perfectbalance, perfect texturing, non-slip paint, andabsolutely seamless.” —Daniel Fazzari, Carson City, NV
Continually Impressed“Dragon Door never fails to impress with their
quality service and products. I bought the 16kg lastmonth and since adding it to my kettlebell 'arsenal',I am seeing huge improvement from the heavierweight. I have larger hands for a woman so thehandle on the 16kg fits my hands perfectly and itfeels great…This is my fifth month using kettlebells
and I cannot imagine NOT using them. They havechanged my life.” —Tracy Ann Mangold,Combined Locks, WI
Dragon Door bells just feel better
“I purchased this 35lb bell for a friend, and as Iwas carrying it to him I was thinking of ways I couldkeep it for myself. Everything about this bell issuperior to other brands. The finish is the perfectbalance of smooth and rough. The handle is amplein both girth and width even for a 35 lb bell, and theshape/ dimensions make overhead work so muchmore comfortable. There is a clear and noticeabledifference between Dragon Door bells and others.Now I am looking to replace my cheap bells withDragon Door’s. On a related note, my friend isthrilled with his bell.”—Raphael Sydnor, WoodberryForest, VA
Made for Heavy-Duty Use!“These kettlebells are definitely made for heavy-
duty use! They are heftier than they appear, and thecentrifugal force generated while swinging single ortwo-handed requires correct form. I have readnumerous online reviews of different companies
who manufacture kettlebells, and it I have yet toread a negative review of the kettlebells sold byDragon Door. I have both the 35 and 44 lbs KBs,and I expect to receive a 53 lbs KB from DragonDoor by next week. And as I gain in strength andproficiency, I will likely order the 72 lbs KB. If youlike to be challenged physically and enjoy pushingyourself, then buy a Russian Kettlebell and startswinging!”—Mike Davis, Newman, CA
Dragon Door Kettlebells: The Real Deal!
“The differences between Dragon Door'sauthentic Russian kettlebell and the inferior onewhich I had purchased earlier at a local big boxsports store are astounding! The Dragon Doordesign and quality are clearly superior, and yourkettlebell just ‘feels’ right in my hand. There isabsolutely no comparison (and yes, I returned thesubstandard hunk of iron to the big box store for acredit as soon as I received your kettlebell). I lookforward to purchasing a heavier kettlebell fromdragondoor.com as soon as I master the 16kgweight!”—Stephen Williams, Arlington, VA
The Ultimate “Handheld Gym”—Designed for A Lifetime of Hard,
High-Performance Use…ven a man of average initial strength can immediately startusing the 16kg/35lb kettlebell for two-handed swings andquickly gravitate to one-handed swings, followed by jerks,
cleans and snatches. Within a few weeks you can expect to seespectacular gains in overall strength and conditioning—and formany—significant fat loss.
Dragon Door re-introduced kettlebells tothe US with the uniquely designed 35lb castiron kettlebell—and it has remained ourmost popular kettlebell. Why? Let Dragon
Door’s own satisfied customers tell the story:
E
KBAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 6:44 PM Page 1
For advanced groups, I incorporated a metabolic conditioning test that included small tire flips, agility ladder work and shuttle running. In my experience, virtually every young athlete I worked with loved the learning experience, especially the tire flipping.
Our primary strength work consisted of squats (bodyweight, goblet, machine assisted, Freemotion Squat®), lunges and assisted pull-ups. Plyometric work consisted of three exercises that addressed the frontal, sagittal, and transverse planes, focused on mechanics rather than intensity and progressed from bilateral to unilateral. Accessory exercises focused on muscle balance and posterior chain work. At the end of the session, we ran for conditioning or speed work. Note that these are not the
same; running intervals with shorter rest periods improves conditioning, while working on speed requires full rest. Also note that speed and agility work was emphasized once per week and replaced strength and plyometrics. Keeping in mind that adolescents have relatively short attention spans and desire challenge, I programmed different conditioning relay races at the end of each session. The following is a sample relay race that I used: team tire flips, agility ladders, shuttle runs, and tennis ball or small medicine ball toss.
1. Stationary lunges with elbow to instep; walking lunges with elbow to instep; multiplanar lunges with reach; add med ball and/or balance work.
2. Wall hip and ankle mobility drills; wall running drills.
3. Spiderman – spiderman forward/backward; spiderman with push-up; spiderman with push-up forward/backward.
4. Landing mechanic drills – position the young athlete in an athletic stance and on command, have him/her drop into a squat position and hold for three seconds. Once mastered, add reps, increase the speed or add a countermovement jump.
saQ program design
CALL NOW: 1-800-899-5111 OR VISIT: www.dragondoor.com
Build Your Body To Be Ripped, Ruggedand Spectacular—With Dragon Door’s
Best-of-Class, RKC Kettlebell
Excellent Quality“Unlike other kettlebells I
have used, Dragon Door is of farsuperior quality. You name it, Dragon Door has gotit! Where other bells lack, Dragon Door kettlebellseasily meet, if not exceed, what a bell is supposed tohave in quality! Great balance, nice thick handle forgrip strength, and a finish that won't destroy yourhands when doing kettlebell exercises.”—Barry Adamson, Frederick, MD
New Dragon Door Bells—Best Ever!
“Just received a new e-coat 16 yesterday. Perfectbalance, perfect texturing, non-slip paint, andabsolutely seamless.” —Daniel Fazzari, Carson City, NV
Continually Impressed“Dragon Door never fails to impress with their
quality service and products. I bought the 16kg lastmonth and since adding it to my kettlebell 'arsenal',I am seeing huge improvement from the heavierweight. I have larger hands for a woman so thehandle on the 16kg fits my hands perfectly and itfeels great…This is my fifth month using kettlebells
and I cannot imagine NOT using them. They havechanged my life.” —Tracy Ann Mangold,Combined Locks, WI
Dragon Door bells just feel better
“I purchased this 35lb bell for a friend, and as Iwas carrying it to him I was thinking of ways I couldkeep it for myself. Everything about this bell issuperior to other brands. The finish is the perfectbalance of smooth and rough. The handle is amplein both girth and width even for a 35 lb bell, and theshape/ dimensions make overhead work so muchmore comfortable. There is a clear and noticeabledifference between Dragon Door bells and others.Now I am looking to replace my cheap bells withDragon Door’s. On a related note, my friend isthrilled with his bell.”—Raphael Sydnor, WoodberryForest, VA
Made for Heavy-Duty Use!“These kettlebells are definitely made for heavy-
duty use! They are heftier than they appear, and thecentrifugal force generated while swinging single ortwo-handed requires correct form. I have readnumerous online reviews of different companies
who manufacture kettlebells, and it I have yet toread a negative review of the kettlebells sold byDragon Door. I have both the 35 and 44 lbs KBs,and I expect to receive a 53 lbs KB from DragonDoor by next week. And as I gain in strength andproficiency, I will likely order the 72 lbs KB. If youlike to be challenged physically and enjoy pushingyourself, then buy a Russian Kettlebell and startswinging!”—Mike Davis, Newman, CA
Dragon Door Kettlebells: The Real Deal!
“The differences between Dragon Door'sauthentic Russian kettlebell and the inferior onewhich I had purchased earlier at a local big boxsports store are astounding! The Dragon Doordesign and quality are clearly superior, and yourkettlebell just ‘feels’ right in my hand. There isabsolutely no comparison (and yes, I returned thesubstandard hunk of iron to the big box store for acredit as soon as I received your kettlebell). I lookforward to purchasing a heavier kettlebell fromdragondoor.com as soon as I master the 16kgweight!”—Stephen Williams, Arlington, VA
The Ultimate “Handheld Gym”—Designed for A Lifetime of Hard,
High-Performance Use…ven a man of average initial strength can immediately startusing the 16kg/35lb kettlebell for two-handed swings andquickly gravitate to one-handed swings, followed by jerks,
cleans and snatches. Within a few weeks you can expect to seespectacular gains in overall strength and conditioning—and formany—significant fat loss.
Dragon Door re-introduced kettlebells tothe US with the uniquely designed 35lb castiron kettlebell—and it has remained ourmost popular kettlebell. Why? Let Dragon
Door’s own satisfied customers tell the story:
E
KBAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 6:44 PM Page 1
For advanced groups, I incorporated a metabolic conditioning test that included small tire flips, agility ladder work and shuttle running. In my experience, virtually every young athlete I worked with loved the learning experience, especially the tire flipping.
Our primary strength work consisted of squats (bodyweight, goblet, machine assisted, Freemotion Squat®), lunges and assisted pull-ups. Plyometric work consisted of three exercises that addressed the frontal, sagittal, and transverse planes, focused on mechanics rather than intensity and progressed from bilateral to unilateral. Accessory exercises focused on muscle balance and posterior chain work. At the end of the session, we ran for conditioning or speed work. Note that these are not the
same; running intervals with shorter rest periods improves conditioning, while working on speed requires full rest. Also note that speed and agility work was emphasized once per week and replaced strength and plyometrics. Keeping in mind that adolescents have relatively short attention spans and desire challenge, I programmed different conditioning relay races at the end of each session. The following is a sample relay race that I used: team tire flips, agility ladders, shuttle runs, and tennis ball or small medicine ball toss.
1. Stationary lunges with elbow to instep; walking lunges with elbow to instep; multiplanar lunges with reach; add med ball and/or balance work.
2. Wall hip and ankle mobility drills; wall running drills.
3. Spiderman – spiderman forward/backward; spiderman with push-up; spiderman with push-up forward/backward.
4. Landing mechanic drills – position the young athlete in an athletic stance and on command, have him/her drop into a squat position and hold for three seconds. Once mastered, add reps, increase the speed or add a countermovement jump.
saQ program design
nick clayTon is the Personal Training Manager at the National Strength and Conditioning Association (NSCA). He has 15 years of experience as a personal trainer and strength coach. He earned a Master’s degree in Exercise Science as well as a MBA from the University of Florida.
summaryTraining young athletes correctly is both safe and effective, and can set positive associations with physical activity that last a lifetime. Personal trainers should focus on basic movement skills and not spend too much time specializing on single-sport specificity. While most trainers want to train high-level athletes, training adolescents can prove both financially rewarding financially and enjoyable!
nick clayTon is the Personal Training Manager at the National Strength and Conditioning Association (NSCA). He has 15 years of experience as a personal trainer and strength coach. He earned a Master’s degree in Exercise Science as well as a MBA from the University of Florida.
summaryTraining young athletes correctly is both safe and effective, and can set positive associations with physical activity that last a lifetime. Personal trainers should focus on basic movement skills and not spend too much time specializing on single-sport specificity. While most trainers want to train high-level athletes, training adolescents can prove both financially rewarding financially and enjoyable!
OMEGA STRONG
OMEGA STRONG is an ideal fish oil supplement for advanced athletes and workout enthusiasts. Its super purity and potency helps you maximize recovery and it also supports a healthy inflammatory response to training, as well as providing an enhancement to cardiovascular health and overall performance. MHP’s OMEGA STRONG is more than three times as concentrated in omega-3 fatty acids
as traditional fish oil supplements. Each serving contains an equivalent amount of omega-3s to one serving of wild cooked salmon.
OMEGA STRONG is tested by an independent laboratory to ensure that it is potent, pure and fresh. Plus, the softgel capsules bear no fishy smell. For information, log on to mhpstrong.com.
Coming this summer: a revolutionary protein isolate formula by Muscle Plus Labs. IsoPLUS™ is an incredible tasting, advanced protein isolate that is ultra & micro filtered for greater absorption into the muscle tissue and easier digestion. With a superior amino acid profile and the best quality BCAAs on the market, IsoPLUS™ supports muscle
repair and recovery, speeds up muscle building, increases immune support, and with low fat and no trans fats, helps reduce body fat and control appetite. IsoPLUS™ can also be used as a snack to curb those hunger pangs - just use half a serving with water or milk. It can also be blended with your favorite fruits. This special formula is designed for all athletes; men and women alike can benefit
from this formula to help achieve a healthy lifestyle. Protein has many uses beyond muscle repair. It also benefits bones, joints, connective tissue, hair, skin, nails, mood, energy and overall body balance. IsoPLUS™ is designed with digestive enzymes, low fat, low carbs and mixes instantly in water or milk. It is sweetened with Stevia and contains no aspartame. IsoPLUS™ tastes great and will be available by June. Definitely worth the weight!
Success or failure in the quest for muscle mass is dependent on choosing the right path. Jon Bruney’s Neuro-Mass system provides the fastest means for adding slabs of functional muscle to your frame. That’s right - functional muscle...SMART muscle. Smart muscle is muscle that can multi-task. Neuro-Mass will not only increase your frame, but also turbocharge your strength and athleticism. Everyone wants to add muscle, but we all know that it’s no easy task. Misinformation abounds as to how exactly this is accomplished. Neuro-Mass removes the confusion by giving you the exact protocols to create an impressive athletic physique. The Neuro-Mass system combines the best kettlebell resistance and bodyweight exercises with a new, cutting-edge training method called Neuro-Sets. These Neuro-Sets create RAPID physique transformation. While most training programs focus on just one approach to create growth, Neuro-Mass uses multiple stressors to create a BIGGER and BETTER body.
For more information, visit www.dragondoor.com
ISOPLUS
NEURO-MASS
neuro-mass makes the body smarter by:
Teaching the nervous system to recruit more muscle fibers.
Teaching the body to adapt to multiple forms of resistance.
Teaching the body to bypass genetic performance roadblocks.
OMEGA STRONG
OMEGA STRONG is an ideal fish oil supplement for advanced athletes and workout enthusiasts. Its super purity and potency helps you maximize recovery and it also supports a healthy inflammatory response to training, as well as providing an enhancement to cardiovascular health and overall performance. MHP’s OMEGA STRONG is more than three times as concentrated in omega-3 fatty acids
as traditional fish oil supplements. Each serving contains an equivalent amount of omega-3s to one serving of wild cooked salmon.
OMEGA STRONG is tested by an independent laboratory to ensure that it is potent, pure and fresh. Plus, the softgel capsules bear no fishy smell. For information, log on to mhpstrong.com.
Coming this summer: a revolutionary protein isolate formula by Muscle Plus Labs. IsoPLUS™ is an incredible tasting, advanced protein isolate that is ultra & micro filtered for greater absorption into the muscle tissue and easier digestion. With a superior amino acid profile and the best quality BCAAs on the market, IsoPLUS™ supports muscle
repair and recovery, speeds up muscle building, increases immune support, and with low fat and no trans fats, helps reduce body fat and control appetite. IsoPLUS™ can also be used as a snack to curb those hunger pangs - just use half a serving with water or milk. It can also be blended with your favorite fruits. This special formula is designed for all athletes; men and women alike can benefit
from this formula to help achieve a healthy lifestyle. Protein has many uses beyond muscle repair. It also benefits bones, joints, connective tissue, hair, skin, nails, mood, energy and overall body balance. IsoPLUS™ is designed with digestive enzymes, low fat, low carbs and mixes instantly in water or milk. It is sweetened with Stevia and contains no aspartame. IsoPLUS™ tastes great and will be available by June. Definitely worth the weight!
Success or failure in the quest for muscle mass is dependent on choosing the right path. Jon Bruney’s Neuro-Mass system provides the fastest means for adding slabs of functional muscle to your frame. That’s right - functional muscle...SMART muscle. Smart muscle is muscle that can multi-task. Neuro-Mass will not only increase your frame, but also turbocharge your strength and athleticism. Everyone wants to add muscle, but we all know that it’s no easy task. Misinformation abounds as to how exactly this is accomplished. Neuro-Mass removes the confusion by giving you the exact protocols to create an impressive athletic physique. The Neuro-Mass system combines the best kettlebell resistance and bodyweight exercises with a new, cutting-edge training method called Neuro-Sets. These Neuro-Sets create RAPID physique transformation. While most training programs focus on just one approach to create growth, Neuro-Mass uses multiple stressors to create a BIGGER and BETTER body.
For more information, visit www.dragondoor.com
ISOPLUS
NEURO-MASS
neuro-mass makes the body smarter by:
Teaching the nervous system to recruit more muscle fibers.
Teaching the body to adapt to multiple forms of resistance.
Teaching the body to bypass genetic performance roadblocks.
RE7
A new category of beverage has hit store shelves in Western Canada, Quebec and a few states in the U.S. RE7 focuses on the pure fundamentals of optimal performance as well as the body’s ability to adapt and recover more efficiently with natural pure elements such as the 12 vitamins and minerals that were specifically combined to gain the desired best results. RE7 contains no caffeine, no fructose or corn syrups and no artificial sweeteners; it is sweetened with the natural stevia leaf. RE7 helps improve your body’s recovery from the mental, physical and environmental stresses put on the body as it helps in maintaining immune function. Calcium is a pivotal electrolyte for muscle contraction. High protein diets, as consumed by many athletes, can increase urinary calcium loss, and as much as 250 mg of calcium can be lost in perspiration during a single exercise session. Therefore, post-exercise recovery is a time when calcium needs are at their highest; one of the most important objectives of RE7 is to restore calcium stores, at least to pre-exercise levels, so that the body can effectively recover. It is important that calcium replenishment be accomplished in a way that helps restore calcium while also normalizing pH. RE7 contains three specific types of calcium that work together in accomplishing RE7’s recovery effects.
The effects of vitamin D on muscle development are well documented and its importance is well characterized. Some important reasons for athletes to have optimal vitamin D status include: regulated calcium absorption, bone growth, calcium-mediated muscle action, muscular strength, stability and balance and reduction of inflammation in muscles. The calcium and vitamin D combination alone are key components to proper recovery. As athletes, we can feed ourselves the best foods in the world, but if our bodies are not in a balanced pH state, then our bodies must work extra hard to digest that food and use its nutrients to its full benefit. Think of it this way; if you put chemically treated or dirty water in a fish tank, those fish are going to suffer or die. Let’s take extra care of our bodies and live world-class lives!
For more information on RE7 you can visit drinkre7.com. If you would like to carry RE7 in your gym, health club, or training center, email: [email protected]
RE7
A new category of beverage has hit store shelves in Western Canada, Quebec and a few states in the U.S. RE7 focuses on the pure fundamentals of optimal performance as well as the body’s ability to adapt and recover more efficiently with natural pure elements such as the 12 vitamins and minerals that were specifically combined to gain the desired best results. RE7 contains no caffeine, no fructose or corn syrups and no artificial sweeteners; it is sweetened with the natural stevia leaf. RE7 helps improve your body’s recovery from the mental, physical and environmental stresses put on the body as it helps in maintaining immune function. Calcium is a pivotal electrolyte for muscle contraction. High protein diets, as consumed by many athletes, can increase urinary calcium loss, and as much as 250 mg of calcium can be lost in perspiration during a single exercise session. Therefore, post-exercise recovery is a time when calcium needs are at their highest; one of the most important objectives of RE7 is to restore calcium stores, at least to pre-exercise levels, so that the body can effectively recover. It is important that calcium replenishment be accomplished in a way that helps restore calcium while also normalizing pH. RE7 contains three specific types of calcium that work together in accomplishing RE7’s recovery effects.
The effects of vitamin D on muscle development are well documented and its importance is well characterized. Some important reasons for athletes to have optimal vitamin D status include: regulated calcium absorption, bone growth, calcium-mediated muscle action, muscular strength, stability and balance and reduction of inflammation in muscles. The calcium and vitamin D combination alone are key components to proper recovery. As athletes, we can feed ourselves the best foods in the world, but if our bodies are not in a balanced pH state, then our bodies must work extra hard to digest that food and use its nutrients to its full benefit. Think of it this way; if you put chemically treated or dirty water in a fish tank, those fish are going to suffer or die. Let’s take extra care of our bodies and live world-class lives!
For more information on RE7 you can visit drinkre7.com. If you would like to carry RE7 in your gym, health club, or training center, email: [email protected]
DRAGON DOOR’S PREMIUM RKC KETTLEBELLS
X-FIT-TRAINER
Dragon Door’s premium RKC kettlebells are engineered for a lifetime of rugged use by the most demanding of professionals. Everything about this bell is superior to other brands. The finish combines the perfect balance of smooth and rough. The handle is ample in both girth and width even for a 35 lb. bell, and the shape/dimensions make overhead work much more comfortable. There is a clear and noticeable difference between Dragon Door bells and others. The Dragon Door design and quality are clearly superior, and the kettlebell just ‘feels’ right in the hand. We recommend you experience the difference for yourself.
Find Dragon Door’s RKC kettlebells on www.dragondoor.com.
X-FIT TRAINER from MHP is the ultimate pre-workout formula! TRAINER contains all-natural, high-powered ingredients for the ultimate high intensity workouts. TRAINER is formulated to boost energy levels up to 79% and buffer lactic acid, so you can train faster and harder. It can help enhance strength gains up to 45%. And with TRAINER’s clinically dosed thermogenic blend, you can break down more body fat and continue burning 12% more calories up to four hours after your workout.
To order, log on to MHPX-FIT.com.
Champion focuses on using a balanced perspective to develop absolutely great tasting and effective products that align your body and mind, taking into account your fitness ambition and level, fit conveniently into your lifestyle, boost your health and build on your hard work as you strive to get fit, get stronger, go farther or play harder. To learn more about Champion’s exciting new brand, visit www.championnutrition.com or check out Champion Nutrition USA on Facebook!
*note: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
What’s your ambition? Do you want to go farther? Get stronger? Play harder? Whatever your goal, Champion will be there to get you where you want to go. Champion Nutrition has been an innovator in sports nutrition since it was founded in 1986. Today, Champion Nutrition is excited to launch their new “Champion” brand of nutritional products – built on the same strong philosophy created by a team of medical, science, nutrition and training experts who share a passion for fitness, athleticism and health. This philosophy combined with nearly three decades of industry knowledge and experience gives Champion a solid foundation to develop innovative products that help your body live up to your mind’s ambition. Champion is sure to provide the right mix of healthy and scientifically backed ingredients with a strong nutritional base that supports your overall well being with, for instance, antioxidants that fight free radicals and enzymes that optimize absorption. You won’t find any artificial flavors, colors or fillers in Champion products, and they’re clearly labeled to indicate plant based, dairy free, gluten free or allergen free.
Champion Fit™Champion EnduranCE™Champion StrEngth™Champion Sport™
Champion EnErgizE™Champion invigoratE™Champion rEnEw™ & Champion FoCuS™.
champion nutrition’s new brand includes
NEW! Champion System of Healthy Workout Products
DRAGON DOOR’S PREMIUM RKC KETTLEBELLS
X-FIT-TRAINER
Dragon Door’s premium RKC kettlebells are engineered for a lifetime of rugged use by the most demanding of professionals. Everything about this bell is superior to other brands. The finish combines the perfect balance of smooth and rough. The handle is ample in both girth and width even for a 35 lb. bell, and the shape/dimensions make overhead work much more comfortable. There is a clear and noticeable difference between Dragon Door bells and others. The Dragon Door design and quality are clearly superior, and the kettlebell just ‘feels’ right in the hand. We recommend you experience the difference for yourself.
Find Dragon Door’s RKC kettlebells on www.dragondoor.com.
X-FIT TRAINER from MHP is the ultimate pre-workout formula! TRAINER contains all-natural, high-powered ingredients for the ultimate high intensity workouts. TRAINER is formulated to boost energy levels up to 79% and buffer lactic acid, so you can train faster and harder. It can help enhance strength gains up to 45%. And with TRAINER’s clinically dosed thermogenic blend, you can break down more body fat and continue burning 12% more calories up to four hours after your workout.
To order, log on to MHPX-FIT.com.
Champion focuses on using a balanced perspective to develop absolutely great tasting and effective products that align your body and mind, taking into account your fitness ambition and level, fit conveniently into your lifestyle, boost your health and build on your hard work as you strive to get fit, get stronger, go farther or play harder. To learn more about Champion’s exciting new brand, visit www.championnutrition.com or check out Champion Nutrition USA on Facebook!
*note: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
What’s your ambition? Do you want to go farther? Get stronger? Play harder? Whatever your goal, Champion will be there to get you where you want to go. Champion Nutrition has been an innovator in sports nutrition since it was founded in 1986. Today, Champion Nutrition is excited to launch their new “Champion” brand of nutritional products – built on the same strong philosophy created by a team of medical, science, nutrition and training experts who share a passion for fitness, athleticism and health. This philosophy combined with nearly three decades of industry knowledge and experience gives Champion a solid foundation to develop innovative products that help your body live up to your mind’s ambition. Champion is sure to provide the right mix of healthy and scientifically backed ingredients with a strong nutritional base that supports your overall well being with, for instance, antioxidants that fight free radicals and enzymes that optimize absorption. You won’t find any artificial flavors, colors or fillers in Champion products, and they’re clearly labeled to indicate plant based, dairy free, gluten free or allergen free.
Champion Fit™Champion EnduranCE™Champion StrEngth™Champion Sport™
Champion EnErgizE™Champion invigoratE™Champion rEnEw™ & Champion FoCuS™.
champion nutrition’s new brand includes
NEW! Champion System of Healthy Workout Products
an excerpt from “neuro-mass”, the game-changing new title from Jon bruney
The Double Kettlebell Lateral Step Squat
Lateral movement is a key to developing smart mass. Most athletic competitions require some form of lateral movement. This exercise also encourages hip mobility, body awareness, and balance.
To begin, clean the bells into the rack position. With elbows tight to the body, bring the hands together so that the bells are resting on the chest. The feet are set slightly inside the shoulder length apart. Inhale with maximum pressurization, raise the right foot around six inches in the air while simultaneously pushing laterally with the left foot. Absorb the impact with right foot as you pull yourself down into the squat position. Now, with chest high, and tensed glutes, drive upwards and laterally by pushing off of the right foot. The right foot will come off the ground again around six inches as you are returning to the starting position. Remember to power breath to keep tension on the core. Now, repeat the movement in the opposite direction.
double kettlebell lateral step squat beginning position
double kettlebelllateral movement
an excerpt from “neuro-mass”, the game-changing new title from Jon bruney
The Double Kettlebell Lateral Step Squat
Lateral movement is a key to developing smart mass. Most athletic competitions require some form of lateral movement. This exercise also encourages hip mobility, body awareness, and balance.
To begin, clean the bells into the rack position. With elbows tight to the body, bring the hands together so that the bells are resting on the chest. The feet are set slightly inside the shoulder length apart. Inhale with maximum pressurization, raise the right foot around six inches in the air while simultaneously pushing laterally with the left foot. Absorb the impact with right foot as you pull yourself down into the squat position. Now, with chest high, and tensed glutes, drive upwards and laterally by pushing off of the right foot. The right foot will come off the ground again around six inches as you are returning to the starting position. Remember to power breath to keep tension on the core. Now, repeat the movement in the opposite direction.
double kettlebell lateral step squat beginning position
double kettlebelllateral movement
double kettlebell lateralstep squat bottom position
double kettlebell lateral step squat return action
double kettlebell lateral step squat finishing position
This exercise takes some time to master.Performance point: When moving laterally to the right, make sure that the left foot stays planted. When moving laterally to the left, the right foot should stay planted. The double kettlebell lateral step squat can take your body to new levels of athleticism.
double kettlebell lateralstep squat bottom position
double kettlebell lateral step squat return action
double kettlebell lateral step squat finishing position
This exercise takes some time to master.Performance point: When moving laterally to the right, make sure that the left foot stays planted. When moving laterally to the left, the right foot should stay planted. The double kettlebell lateral step squat can take your body to new levels of athleticism.
The Double Kettlebell Front Elevation LungeFor this exercise you will need a step that is six to ten inches in height. The front foot will be placed on the step increasing the range of motion, stretch, and muscle recruitment.
Place the step two or more feet in front of your body. Clean two kettlebells into the rack position. The elbows should be tight against the sides of the body while the bells rest on the chest. Step forward so that one foot is resting on the platform. The front foot should be in complete contact with the step. The rear heel will be off the floor. The front knee is partially bent.
Now, inhale and create tension and pressure within the body. Lower the body toward the floor. To ascend, push hard with the elevated foot driving back up to the starting position. Remember to power breathe on the way up.
double kettlebell front elevation lunge beginning position
double kettlebell front elevation lunge bottom position
double kettlebell front elevation lunge finish position
Performance points: Make sure to keep the back straight during this exercise. Fight the urge to lean forward. Finish all the repetitions on one leg before switching to the other leg. Because of the extreme range of motion involved in this exercise, you should use lighter kettlebells.
The Double Kettlebell Front Elevation LungeFor this exercise you will need a step that is six to ten inches in height. The front foot will be placed on the step increasing the range of motion, stretch, and muscle recruitment.
Place the step two or more feet in front of your body. Clean two kettlebells into the rack position. The elbows should be tight against the sides of the body while the bells rest on the chest. Step forward so that one foot is resting on the platform. The front foot should be in complete contact with the step. The rear heel will be off the floor. The front knee is partially bent.
Now, inhale and create tension and pressure within the body. Lower the body toward the floor. To ascend, push hard with the elevated foot driving back up to the starting position. Remember to power breathe on the way up.
double kettlebell front elevation lunge beginning position
double kettlebell front elevation lunge bottom position
double kettlebell front elevation lunge finish position
Performance points: Make sure to keep the back straight during this exercise. Fight the urge to lean forward. Finish all the repetitions on one leg before switching to the other leg. Because of the extreme range of motion involved in this exercise, you should use lighter kettlebells.
double kettlebell rear elevationlunge beginning position
The Double Kettlebell Rear Elevation LungeJust as in the previous exercise, you will need a step or platform six to ten inches in height. This movement really taxes the quads. Place the step behind you. Clean the kettlebells into the proper rack position. Lift one foot behind you until it is in contact with the top of the step. The heel of the elevated foot should not be touching the step. Pushing off with the rear foot, step the front foot forward. The knee of the front leg should be partially bent. This is the beginning position of the exercise.
Performance points: Keep your chest high and back straight. Complete all of the required repetitions on one leg before switching to the other leg. The balance and range of motion make this a very challenging exercise. It would be wise to use a lighter pair of kettlebells.
double kettlebell rear elevationlunge bottom position
double kettlebell rear elevationlunge finish position
double kettlebell rear elevationlunge beginning position
The Double Kettlebell Rear Elevation LungeJust as in the previous exercise, you will need a step or platform six to ten inches in height. This movement really taxes the quads. Place the step behind you. Clean the kettlebells into the proper rack position. Lift one foot behind you until it is in contact with the top of the step. The heel of the elevated foot should not be touching the step. Pushing off with the rear foot, step the front foot forward. The knee of the front leg should be partially bent. This is the beginning position of the exercise.
Performance points: Keep your chest high and back straight. Complete all of the required repetitions on one leg before switching to the other leg. The balance and range of motion make this a very challenging exercise. It would be wise to use a lighter pair of kettlebells.
double kettlebell rear elevationlunge bottom position
double kettlebell rear elevationlunge finish position
double kettlebell wide squat beginning position
The Double Kettlebell Wide SquatClean a pair of kettlebells to the rack position. Now, separate your feet so that they are wider than shoulder width apart. Your toes should be slightly pointed outward. Inhale, and create tension and pressurize the core. Actively pull yourself into the bottom position of the squat. Pause for a moment, then squeeze the glutes hard, as you drive up into the starting position. Remember to power breathe on the way up.
“Neuro-Mass” by Jon BruneyRelease date: august, 2013.
Publisher: Dragon Door Publicationshttp://www.dragondoor.com
double kettlebell wide squat beginning position
The Double Kettlebell Wide SquatClean a pair of kettlebells to the rack position. Now, separate your feet so that they are wider than shoulder width apart. Your toes should be slightly pointed outward. Inhale, and create tension and pressurize the core. Actively pull yourself into the bottom position of the squat. Pause for a moment, then squeeze the glutes hard, as you drive up into the starting position. Remember to power breathe on the way up.
“Neuro-Mass” by Jon BruneyRelease date: august, 2013.
Publisher: Dragon Door Publicationshttp://www.dragondoor.com
Attention All Personal Trainers:
guess, do not assess!
Part OneBy: John Paul Catanzaro
concentrate on the outcome rather than the process. Instead, we should encourage clients to focus on self-improvement or relative results, rather than how they stack up against the norms. I do think that it is useful to generate a baseline with regards to body composition. Anthropometric measurements should be taken initially, but the extent of these measurements
will depend on the individual. The instant a client walks through my door, I know how I will proceed to measure him or her. For sedentary individuals, their body mass index (BMI) will dictate the measurements performed as outlined below:
Much like my dietary advice, this article may go against the grain, so to speak. Every personal trainer is taught that they must conduct a thorough assessment of their clients: the more information they gather, the better. Well, after 17 years in this business, I do far less assessing and far more guessing; not to be different, but to be efficient. I have found many similar patterns that exist among individuals, and through the years I have developed systems of training that produce reproducible results. Where the client fits into these systems depends on his or her individual needs and goals. Oftentimes, assessments can be conducted through the training process, rather than as a separate procedure. This can save the client time and money, and can actually lead to better results. Not everyone is numbers-oriented to begin with. Forcing an assessment on a prospect can be quite disturbing to those it is performed on. In fact, many gyms do this on purpose to show the potential client how out of shape they are and how much they need personal training. It’s a dirty little sales trick. I’ve found that most sedentary individuals do not care much where they stand compared to others - they just want to get better themselves. Really, the whole practice of assessment leads to neuroticism - clients
bmi > 30: weight, height and six girth measurements (chest, waist, hip, right arm/thigh/calf), but no skinfolds
bmi = 25-30: weight, height, six girth measurements (as above) and five skinfold measurements (triceps, biceps, subscapular, suprailiac, calf)
bmi < 25: weight, height, 15 girth measurements (neck, shoulder, chest, right arm/forearm/wrist, left arm/forearm/wrist, waist, hip, right thigh/calf, left thigh/calf) and 13 skinfold measurements (chin, cheek, pectoral, triceps, biceps, subscapular, midaxillary, suprailiac, umbilical, quadriceps, hamstring, knee, calf)
Attention All Personal Trainers:
guess, do not assess!
Part OneBy: John Paul Catanzaro
concentrate on the outcome rather than the process. Instead, we should encourage clients to focus on self-improvement or relative results, rather than how they stack up against the norms. I do think that it is useful to generate a baseline with regards to body composition. Anthropometric measurements should be taken initially, but the extent of these measurements
will depend on the individual. The instant a client walks through my door, I know how I will proceed to measure him or her. For sedentary individuals, their body mass index (BMI) will dictate the measurements performed as outlined below:
Much like my dietary advice, this article may go against the grain, so to speak. Every personal trainer is taught that they must conduct a thorough assessment of their clients: the more information they gather, the better. Well, after 17 years in this business, I do far less assessing and far more guessing; not to be different, but to be efficient. I have found many similar patterns that exist among individuals, and through the years I have developed systems of training that produce reproducible results. Where the client fits into these systems depends on his or her individual needs and goals. Oftentimes, assessments can be conducted through the training process, rather than as a separate procedure. This can save the client time and money, and can actually lead to better results. Not everyone is numbers-oriented to begin with. Forcing an assessment on a prospect can be quite disturbing to those it is performed on. In fact, many gyms do this on purpose to show the potential client how out of shape they are and how much they need personal training. It’s a dirty little sales trick. I’ve found that most sedentary individuals do not care much where they stand compared to others - they just want to get better themselves. Really, the whole practice of assessment leads to neuroticism - clients
bmi > 30: weight, height and six girth measurements (chest, waist, hip, right arm/thigh/calf), but no skinfolds
bmi = 25-30: weight, height, six girth measurements (as above) and five skinfold measurements (triceps, biceps, subscapular, suprailiac, calf)
bmi < 25: weight, height, 15 girth measurements (neck, shoulder, chest, right arm/forearm/wrist, left arm/forearm/wrist, waist, hip, right thigh/calf, left thigh/calf) and 13 skinfold measurements (chin, cheek, pectoral, triceps, biceps, subscapular, midaxillary, suprailiac, umbilical, quadriceps, hamstring, knee, calf)
www.StrengthWarmUp.comwww.StrengthWarmUp.com
“Every trainer should have this DVD in their library.”Dr. Ken Kinakin DC, CSCS, CPT
For most athletes and active individuals, the BMI is not a great scale to use. Many of these individuals would be classified as overweight or obese according to the BMI because, as you know, it only reflects the quantity, not quality of weight per height. For instance, take the average linebacker in football – they would be considered obese according to BMI criteria, but most have low single-digit body fat levels. With these individuals, you would perform comprehensive measurements (weight, height, 15 girth and 13 skinfold measurements) and you would do so on a more frequent basis.
postural assessment In the past, I spent quite a bit of time assessing posture – to the point of taking specific measurements to gauge just how far from “ideal” an individual is. Today, I have a much better method that takes just a few seconds to complete. It involves a camera and three photos of a person: front, side and back. Of course, the individual must wear as little clothing as possible, but this method serves two purposes:
a) It displays the before and after changes that occur in body composition.
b) It displays the before and after changes in posture.
For the latter, simply lay a grid pattern over the photos – this can be done on your computer with any paint program, or you can print the photos and place a transparent stencil over them. That should give you all the information you need.
This method is far more efficient for both you and the client, and in my opinion, gives you more information in the end. Instead of showing clients a bunch of numbers that they do not understand, you can simply show them the results of their hard work through the photos. A picture is worth a thousand words!
fitness testing Here in Canada, a popular method of testing fitness levels involves the Canadian Physical Activity, Fitness & Lifestyle Appraisal (known as the CPAFLA). Let’s review some of the tests used in the CPAFLA:
PUsH-UPs – First off, this is a muscular endurance test, not a true test of strength, and no matter how you try to standardize the test, the reality is that most out-of-shape individuals perform it terribly! A push-away is a much better option that
gives you a decent reading of upper body and core strength for the general population. You can use a power cage or Smith machine and start with the bar fairly high. Keep lowering the bar by one notch until the client is unable to perform the exercise with proper form. Record the height, which can then be used as a benchmark. Another reason that I am not such a huge fan of push-ups is that the movement further encourages poor posture with many people. Why do we so often test pushing strength but not pulling strength?
sIT-ANd-REACH TEsT – This test does not really tell us anything. If you review the classic text “Muscles: Testing & Function” by Kendall, McCreary and Provance (1993), you’ll notice that many different strategies are used when one tries to touch their toes – some accomplish the task using their flexible backs, others with flexible hamstrings; not to mention limb-length discrepancies that exist among individuals, and so on. Furthermore, there is a low correlation between static and dynamic flexibility, as I discuss in my “Stretch for Strength” online video presentation, available at www.stretchforstrength.com. Flexibility is join t specific – we are not testing overall flexibility and we are not solely testing hip flexibility, since the back and other variables come in to play.
(Check out the Posture Checklist in my article “Women’s Posture from a Man’s Perspective.” You can find it on my www.BodyEssence.ca website.)
www.StrengthWarmUp.comwww.StrengthWarmUp.com
“Every trainer should have this DVD in their library.”Dr. Ken Kinakin DC, CSCS, CPT
For most athletes and active individuals, the BMI is not a great scale to use. Many of these individuals would be classified as overweight or obese according to the BMI because, as you know, it only reflects the quantity, not quality of weight per height. For instance, take the average linebacker in football – they would be considered obese according to BMI criteria, but most have low single-digit body fat levels. With these individuals, you would perform comprehensive measurements (weight, height, 15 girth and 13 skinfold measurements) and you would do so on a more frequent basis.
postural assessment In the past, I spent quite a bit of time assessing posture – to the point of taking specific measurements to gauge just how far from “ideal” an individual is. Today, I have a much better method that takes just a few seconds to complete. It involves a camera and three photos of a person: front, side and back. Of course, the individual must wear as little clothing as possible, but this method serves two purposes:
a) It displays the before and after changes that occur in body composition.
b) It displays the before and after changes in posture.
For the latter, simply lay a grid pattern over the photos – this can be done on your computer with any paint program, or you can print the photos and place a transparent stencil over them. That should give you all the information you need.
This method is far more efficient for both you and the client, and in my opinion, gives you more information in the end. Instead of showing clients a bunch of numbers that they do not understand, you can simply show them the results of their hard work through the photos. A picture is worth a thousand words!
fitness testing Here in Canada, a popular method of testing fitness levels involves the Canadian Physical Activity, Fitness & Lifestyle Appraisal (known as the CPAFLA). Let’s review some of the tests used in the CPAFLA:
PUsH-UPs – First off, this is a muscular endurance test, not a true test of strength, and no matter how you try to standardize the test, the reality is that most out-of-shape individuals perform it terribly! A push-away is a much better option that
gives you a decent reading of upper body and core strength for the general population. You can use a power cage or Smith machine and start with the bar fairly high. Keep lowering the bar by one notch until the client is unable to perform the exercise with proper form. Record the height, which can then be used as a benchmark. Another reason that I am not such a huge fan of push-ups is that the movement further encourages poor posture with many people. Why do we so often test pushing strength but not pulling strength?
sIT-ANd-REACH TEsT – This test does not really tell us anything. If you review the classic text “Muscles: Testing & Function” by Kendall, McCreary and Provance (1993), you’ll notice that many different strategies are used when one tries to touch their toes – some accomplish the task using their flexible backs, others with flexible hamstrings; not to mention limb-length discrepancies that exist among individuals, and so on. Furthermore, there is a low correlation between static and dynamic flexibility, as I discuss in my “Stretch for Strength” online video presentation, available at www.stretchforstrength.com. Flexibility is join t specific – we are not testing overall flexibility and we are not solely testing hip flexibility, since the back and other variables come in to play.
(Check out the Posture Checklist in my article “Women’s Posture from a Man’s Perspective.” You can find it on my www.BodyEssence.ca website.)
So what are we truly measuring during the sit-and-reach test?
sTEP AEROBIC TEsT – It’s interesting how every single person with whom I’ve performed this test has improved over time without doing much aerobic work at all. Most have improved through strength training alone. I’m a big fan of unilateral movements during the initial phases of training to improve left-right symmetry. The step-up is one of those movements, and I believe that it contributes to success on the step aerobic test. To support my theory, here is an excerpt from the book “Body by Science” by Dr. Doug McGuff and John Little (2009):
Another pertinent example of the limited specificity of aerobic exercise occurred when I was in the Air Force in Ohio. The Air Force had these minimal fitness requirements that you had to meet every year, and the powers that be devised this silly formula for using an ergometer exercise bicycle to back-calculate your VO2 max based on your heart rate at a certain workload. Well, in my group, there were a couple of people who were competitive 10k and marathon runners who thought, “Oh, my aerobic fitness is great. I’ll just show up and do the test.” We also had an overweight and deconditioned fellow take part in the test who was very smart. In the two weeks leading up to when we had to have this test done, he went over to the gym every day after work and used the exact bicycle that was going to be used in the testing; he practiced his cycling against exactly the resistance that was going to be used for the testing, for the exact amount of time that the test would take. He got the highest score of anyone, and the two competitive runners who were supposedly extraordinarily aerobically fit failed the test.
ReferencesKendall, F.P., McCreary, E.K., and Provance, P.G. “Muscles, Testing and Function. 4th ed. Baltimore, MD: Williams & Wilkins. 1993.
McGuff, D., and Little, J. “Body by Science: A Research-Based Program for Strength Training, Body building and Complete Fitness in 12 Minutes a Week.” New York, NY: McGraw-Hill. 2009.
Tumminello, N. “Use this Simple Knee Assessment Before You Squat or Lunge!” Retrieved from http://nicktumminello.com/2012/02/use-this- simple-knee-assessment-before-you-squat-or-lunge/. 2012
Editor’s Note: In our next issue, we will learn more about John Paul’s unique methods of assessment/testing with a look at functional assessments and other diagnostics. The author will also review some simple solutions that personal trainers can take without extensive testing.
The reason for this outcome was that the overweight fellow realized that what you had to do was train for the test in exactly the same way that you would be tested. You don’t, for instance, go into a math test having studied only English beforehand, and he made that connection. As a result, an obese and deconditioned fellow, just by practicing the test, passed it with flying colors, whereas the people who believed that they already had this central cardiovascular adaptation and would ace it actually failed it. All they had gained through their efforts was a specific motor skill set or metabolic adaptation for running that did not transfer onto the bicycle.
John Paul catanzaro, BSc Kin, CSEP-CEP, is a Professional Member of the Ontario Kinesiology Association and a CSEP Certified Exercise Physiologist with a Specialized Honors Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private facility in Richmond Hill, Ontario, providing training and nutritional consulting services. John Paul has authored a book, “The Elite Trainer” (2011), and has released two DVDs: “Stretching for Strengthening” (2003) and “Warm-Up to Strength Training” (2005) – see the full page ad in this issue. His works have sold worldwide, been featured
in several magazines and have been endorsed by many leading experts. For additional information, visit his website at www.catanzarogroup.com or call 905-780-9908.
“The Elite Trainer: Strength Training for the Serious Professional” is a synthesis of the very latest thinking in strength training and an indispensable guide to developing individualized programs for your clients. The book features 55 programs, dozens of training methods and cutting-edge techniques and over 100 exercise illustrations. Pick up your copy today at http://theelitetrainer.com/wp.
So what are we truly measuring during the sit-and-reach test?
sTEP AEROBIC TEsT – It’s interesting how every single person with whom I’ve performed this test has improved over time without doing much aerobic work at all. Most have improved through strength training alone. I’m a big fan of unilateral movements during the initial phases of training to improve left-right symmetry. The step-up is one of those movements, and I believe that it contributes to success on the step aerobic test. To support my theory, here is an excerpt from the book “Body by Science” by Dr. Doug McGuff and John Little (2009):
Another pertinent example of the limited specificity of aerobic exercise occurred when I was in the Air Force in Ohio. The Air Force had these minimal fitness requirements that you had to meet every year, and the powers that be devised this silly formula for using an ergometer exercise bicycle to back-calculate your VO2 max based on your heart rate at a certain workload. Well, in my group, there were a couple of people who were competitive 10k and marathon runners who thought, “Oh, my aerobic fitness is great. I’ll just show up and do the test.” We also had an overweight and deconditioned fellow take part in the test who was very smart. In the two weeks leading up to when we had to have this test done, he went over to the gym every day after work and used the exact bicycle that was going to be used in the testing; he practiced his cycling against exactly the resistance that was going to be used for the testing, for the exact amount of time that the test would take. He got the highest score of anyone, and the two competitive runners who were supposedly extraordinarily aerobically fit failed the test.
ReferencesKendall, F.P., McCreary, E.K., and Provance, P.G. “Muscles, Testing and Function. 4th ed. Baltimore, MD: Williams & Wilkins. 1993.
McGuff, D., and Little, J. “Body by Science: A Research-Based Program for Strength Training, Body building and Complete Fitness in 12 Minutes a Week.” New York, NY: McGraw-Hill. 2009.
Tumminello, N. “Use this Simple Knee Assessment Before You Squat or Lunge!” Retrieved from http://nicktumminello.com/2012/02/use-this- simple-knee-assessment-before-you-squat-or-lunge/. 2012
Editor’s Note: In our next issue, we will learn more about John Paul’s unique methods of assessment/testing with a look at functional assessments and other diagnostics. The author will also review some simple solutions that personal trainers can take without extensive testing.
The reason for this outcome was that the overweight fellow realized that what you had to do was train for the test in exactly the same way that you would be tested. You don’t, for instance, go into a math test having studied only English beforehand, and he made that connection. As a result, an obese and deconditioned fellow, just by practicing the test, passed it with flying colors, whereas the people who believed that they already had this central cardiovascular adaptation and would ace it actually failed it. All they had gained through their efforts was a specific motor skill set or metabolic adaptation for running that did not transfer onto the bicycle.
John Paul catanzaro, BSc Kin, CSEP-CEP, is a Professional Member of the Ontario Kinesiology Association and a CSEP Certified Exercise Physiologist with a Specialized Honors Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private facility in Richmond Hill, Ontario, providing training and nutritional consulting services. John Paul has authored a book, “The Elite Trainer” (2011), and has released two DVDs: “Stretching for Strengthening” (2003) and “Warm-Up to Strength Training” (2005) – see the full page ad in this issue. His works have sold worldwide, been featured
in several magazines and have been endorsed by many leading experts. For additional information, visit his website at www.catanzarogroup.com or call 905-780-9908.
“The Elite Trainer: Strength Training for the Serious Professional” is a synthesis of the very latest thinking in strength training and an indispensable guide to developing individualized programs for your clients. The book features 55 programs, dozens of training methods and cutting-edge techniques and over 100 exercise illustrations. Pick up your copy today at http://theelitetrainer.com/wp.
ne of the most important and challenging aspects of physical training is determining the percentage of a client’s fat-free mass and body fat. This measurement is the compass you use to chart an effective training regimen to help your clients achieve their fitness goals. It is challenging because there are a wide variety of methods to
use - all of which vary in their accuracy, invasiveness and ease of use. Now there’s a new tool you can use to measure clients’ fat-free mass and body fat percentage that’s fast, accurate, non-invasive, portable, affordable, intuitive and backed by more than three decades of research: the Integrated Body Composition
Assessment Tool (IBC) from Health Profile Institute (HPI). Health Profile Institute U.S. is the American branch of this industry-leading Swedish company, which has more than 30 years of experience in health and fitness assessment, education and research based on the latest technology. IBC was developed as a
Providing a More CoMPlete integrated Body CoMPosition assessMentBy: Ileana stefanescuDirector of Education, Health Profile Institute
O
joint effort between renowned professors of physiology from Sweden and the U.S., along with the Exercise Physiology Lab of the University of Las Vegas, Nevada (UNLV). Today, you can use this advanced and practical tool to guide your clients toward higher levels of fitness.
the swedish ConneCtion
Acclaimed Swedish Professor of Physiology, Wilhelm von Döbeln, had long studied the relationship between skeletal mass, height, weight, body fat percentage and overall health. The connection between these measurements and fat-free body mass is expressed by the following formula:
For more than three decades, the Swedes - whose country is ranked among the healthiest in the world - have recognized that there’s more to an accurate assessment of a person’s overall health than just his or her fat-free body mass. Individual health at any given point in a person’s life needs to take into account other factors, such as age, levels of
stress and satisfaction within his or her personal and professional life. Height and weight have also been found to be significant factors, along with gender. And perhaps most importantly, the amount of exercise a person performs during an average week needs to be considered.
Scales don’t tell the whole story. People who undertake a cardiovascular and resistance
FFM = 15.1(H2 x R x F x 100)0.712
H = height, in metersR = the sum of the right and left radioulnar width, i.e., wrist joint widthF = the sum of the right and left femoral condyle width, i.e., knee joint width
Measuring Fat-Free Mass: a CoMParative study
ne of the most important and challenging aspects of physical training is determining the percentage of a client’s fat-free mass and body fat. This measurement is the compass you use to chart an effective training regimen to help your clients achieve their fitness goals. It is challenging because there are a wide variety of methods to
use - all of which vary in their accuracy, invasiveness and ease of use. Now there’s a new tool you can use to measure clients’ fat-free mass and body fat percentage that’s fast, accurate, non-invasive, portable, affordable, intuitive and backed by more than three decades of research: the Integrated Body Composition
Assessment Tool (IBC) from Health Profile Institute (HPI). Health Profile Institute U.S. is the American branch of this industry-leading Swedish company, which has more than 30 years of experience in health and fitness assessment, education and research based on the latest technology. IBC was developed as a
Providing a More CoMPlete integrated Body CoMPosition assessMentBy: Ileana stefanescuDirector of Education, Health Profile Institute
O
joint effort between renowned professors of physiology from Sweden and the U.S., along with the Exercise Physiology Lab of the University of Las Vegas, Nevada (UNLV). Today, you can use this advanced and practical tool to guide your clients toward higher levels of fitness.
the swedish ConneCtion
Acclaimed Swedish Professor of Physiology, Wilhelm von Döbeln, had long studied the relationship between skeletal mass, height, weight, body fat percentage and overall health. The connection between these measurements and fat-free body mass is expressed by the following formula:
For more than three decades, the Swedes - whose country is ranked among the healthiest in the world - have recognized that there’s more to an accurate assessment of a person’s overall health than just his or her fat-free body mass. Individual health at any given point in a person’s life needs to take into account other factors, such as age, levels of
stress and satisfaction within his or her personal and professional life. Height and weight have also been found to be significant factors, along with gender. And perhaps most importantly, the amount of exercise a person performs during an average week needs to be considered.
Scales don’t tell the whole story. People who undertake a cardiovascular and resistance
FFM = 15.1(H2 x R x F x 100)0.712
H = height, in metersR = the sum of the right and left radioulnar width, i.e., wrist joint widthF = the sum of the right and left femoral condyle width, i.e., knee joint width
Measuring Fat-Free Mass: a CoMParative study
training regimen often become frustrated and demoralized because their efforts don’t show up as actual weight loss. Similarly, fashion models who look slim and fabulous on magazine covers are often lacking muscle mass, a vital component of daily fitness that is also directly related with the overall energy levels. The definition of “fat-free mass” has also become somewhat clouded, but it is based on a simple formula: body weight minus fat-free mass equals the amount of fat on a person’s body. A standardized representation of body mass, according to Professor von Döbeln, is as follows:
There are several tests used to determine body fat percentage and fat-free mass. Hydrostatic weighing is regarded as the gold standard among assessment methods. It measures the density of the body by comparing the body’s weight in water with its weight on a normal scale. While it is highly accurate, it requires subjects to become completely submerged in a tank of water in a swimsuit, weighted vest, nose clip and mouthpiece for breathing. This method also requires a thousand gallon tank
of water that must be filtered, chlorinated and kept at a constant temperature; all this expensive equipment takes up an entire room and is more suited to a laboratory setting. BOD POD is based on the same principles as underwater weighing, using computerized sensors to measure air displaced while a person sits inside a capsule for 20 seconds - again, requiring tight swimwear and expensive equipment. Bioelectric Impedance (BIA) requires a small, safe electrical signal to pass through the body.
The measured impedance of the individual’s body is a good indicator of the fat percentage in the body, as muscle and fat have a different resistance to the passage of electricity. In this system, two footpad electrodes are incorporated into the platform of a precision electronic scale. An individual’s measurements are taken while in a standing position, with the electrodes in contact with bare feet. At the same time, the client holds on to an electrode. BIA results are, however, highly sensitive to hydration levels and food intake.
Muscles 50%skeleton 20%Blood 9%skin 8%liveR 3%centRal neRvous systeM 3%otHeR 7%
In contrast to all these methods, IBC can be performed quickly while clients remain fully dressed in their workout attire, and its results depend very little on food or hydration. A study conducted by the UNLV compared the calculation
of body fat obtained by these methods to the IBC. Statistical analysis revealed that compared to the benchmark accuracy of hydrostatic weighing, results were as follows:
A perfect correlation would yield a result of 1.0.
Fast, thorough and aCCurate: what’s your tiMe worth?
Unlike laboratory body composition tests, IBC is non-invasive, highly intuitive and takes fewer than five minutes to
complete. The IBC assessment also considers factors which other methods often overlook: skeletal frame and the duration of cardiovascular a n d r e s i s t a n c e t r a i n i n g performed each week. As adults, our skeletal m e a s u r e m e n t s remain constant and can play an important
role in determining actual fat-free mass. Duration of exercise is another key component. Exercising for longer periods of time contributes to higher metabolic rates and enables the body to keep fat stores from
increasing. Combined with age, height, weight and gender, this assessment presents a more complete picture of an individual’s overall health. The IBC kit consists of a simple digital caliper for measuring wrists and a tape measure for the waist, as well as a flash drive preloaded with the
software. The OsteoCaliper has a measuring
range of 0-15.24mm with an accuracy of
0.0254mm.
Bod Pod: 0.83Bia: 0.72iBc: 0.86
training regimen often become frustrated and demoralized because their efforts don’t show up as actual weight loss. Similarly, fashion models who look slim and fabulous on magazine covers are often lacking muscle mass, a vital component of daily fitness that is also directly related with the overall energy levels. The definition of “fat-free mass” has also become somewhat clouded, but it is based on a simple formula: body weight minus fat-free mass equals the amount of fat on a person’s body. A standardized representation of body mass, according to Professor von Döbeln, is as follows:
There are several tests used to determine body fat percentage and fat-free mass. Hydrostatic weighing is regarded as the gold standard among assessment methods. It measures the density of the body by comparing the body’s weight in water with its weight on a normal scale. While it is highly accurate, it requires subjects to become completely submerged in a tank of water in a swimsuit, weighted vest, nose clip and mouthpiece for breathing. This method also requires a thousand gallon tank
of water that must be filtered, chlorinated and kept at a constant temperature; all this expensive equipment takes up an entire room and is more suited to a laboratory setting. BOD POD is based on the same principles as underwater weighing, using computerized sensors to measure air displaced while a person sits inside a capsule for 20 seconds - again, requiring tight swimwear and expensive equipment. Bioelectric Impedance (BIA) requires a small, safe electrical signal to pass through the body.
The measured impedance of the individual’s body is a good indicator of the fat percentage in the body, as muscle and fat have a different resistance to the passage of electricity. In this system, two footpad electrodes are incorporated into the platform of a precision electronic scale. An individual’s measurements are taken while in a standing position, with the electrodes in contact with bare feet. At the same time, the client holds on to an electrode. BIA results are, however, highly sensitive to hydration levels and food intake.
Muscles 50%skeleton 20%Blood 9%skin 8%liveR 3%centRal neRvous systeM 3%otHeR 7%
In contrast to all these methods, IBC can be performed quickly while clients remain fully dressed in their workout attire, and its results depend very little on food or hydration. A study conducted by the UNLV compared the calculation
of body fat obtained by these methods to the IBC. Statistical analysis revealed that compared to the benchmark accuracy of hydrostatic weighing, results were as follows:
A perfect correlation would yield a result of 1.0.
Fast, thorough and aCCurate: what’s your tiMe worth?
Unlike laboratory body composition tests, IBC is non-invasive, highly intuitive and takes fewer than five minutes to
complete. The IBC assessment also considers factors which other methods often overlook: skeletal frame and the duration of cardiovascular a n d r e s i s t a n c e t r a i n i n g performed each week. As adults, our skeletal m e a s u r e m e n t s remain constant and can play an important
role in determining actual fat-free mass. Duration of exercise is another key component. Exercising for longer periods of time contributes to higher metabolic rates and enables the body to keep fat stores from
increasing. Combined with age, height, weight and gender, this assessment presents a more complete picture of an individual’s overall health. The IBC kit consists of a simple digital caliper for measuring wrists and a tape measure for the waist, as well as a flash drive preloaded with the
software. The OsteoCaliper has a measuring
range of 0-15.24mm with an accuracy of
0.0254mm.
Bod Pod: 0.83Bia: 0.72iBc: 0.86
The most non-invasiveassessment available
Calculates fat and fat-freemass in 5 minutes
Incorporates exercise routineinto the calculation
Excellence inBody Composition
(702) 804-0100
www.ibctools.com
The IBC Kit includes:· Digital Caliper
· Measuring Tape
· Software for Windows
· USB Flash Drive with IBC Forms, User Manual,and Instructional Video
1) Measure wrists
2) Measure waist
3) Enter data in the software
4) E-mail or printthe results
A product of Health Profile Institute, Inc.
We take pride in introducing a new way to measure body’sfat and fat-free mass like no other on the market. From nowon you can relate body frame and exercise routine withbody composition!
The new Integrative Body Composition Assessment IBC is:
• Fast and Non-invasive
• Accurate and Easy to Learn
• Reliable and Affordable
• A great tool for promoting your business
The software generates an immediate assessment once the required data fields are completed. Progress can be checked as often as the client wishes, without remeasuring wrists – another distinct advantage over other tests. The science behind IBC has been widely accepted and utilized across Europe for more than 30 years, and now many U.S.-based personal trainers, physical therapists, health coaches, nurses and weight loss specialists are adopting it as well. Given IBC’s accuracy compared with other leading evaluation methods, along with its portability, ease of use and affordability make it a solid step forward in health assessment. The UNLV study concluded that the IBC was a “tenable, cost-effective alternative” for determining body fat percentage. The IBC Assessment is a practical and accurate way of estimating body composition that delivers laboratory-grade accuracy to any trainer or fitness professional with a personal computer.
abouT HealTH ProFile insTiTuTe: Health Profile Institute is a privately owned company specializing in the fields of health promotion, employee health programs and health assessment. HPI has more than 30 years of experience in health promotion in Sweden and other European countries. Health Profile Institute is an approved provider for the American Council on Exercise and the American College of Sports Medicine, and has offices in South Africa, Sweden, the United Arab Emirates and the United States.
For more information about the IBC Assessment, visit http://www.ibctools.com.
The most non-invasiveassessment available
Calculates fat and fat-freemass in 5 minutes
Incorporates exercise routineinto the calculation
Excellence inBody Composition
(702) 804-0100
www.ibctools.com
The IBC Kit includes:· Digital Caliper
· Measuring Tape
· Software for Windows
· USB Flash Drive with IBC Forms, User Manual,and Instructional Video
1) Measure wrists
2) Measure waist
3) Enter data in the software
4) E-mail or printthe results
A product of Health Profile Institute, Inc.
We take pride in introducing a new way to measure body’sfat and fat-free mass like no other on the market. From nowon you can relate body frame and exercise routine withbody composition!
The new Integrative Body Composition Assessment IBC is:
• Fast and Non-invasive
• Accurate and Easy to Learn
• Reliable and Affordable
• A great tool for promoting your business
The software generates an immediate assessment once the required data fields are completed. Progress can be checked as often as the client wishes, without remeasuring wrists – another distinct advantage over other tests. The science behind IBC has been widely accepted and utilized across Europe for more than 30 years, and now many U.S.-based personal trainers, physical therapists, health coaches, nurses and weight loss specialists are adopting it as well. Given IBC’s accuracy compared with other leading evaluation methods, along with its portability, ease of use and affordability make it a solid step forward in health assessment. The UNLV study concluded that the IBC was a “tenable, cost-effective alternative” for determining body fat percentage. The IBC Assessment is a practical and accurate way of estimating body composition that delivers laboratory-grade accuracy to any trainer or fitness professional with a personal computer.
abouT HealTH ProFile insTiTuTe: Health Profile Institute is a privately owned company specializing in the fields of health promotion, employee health programs and health assessment. HPI has more than 30 years of experience in health promotion in Sweden and other European countries. Health Profile Institute is an approved provider for the American Council on Exercise and the American College of Sports Medicine, and has offices in South Africa, Sweden, the United Arab Emirates and the United States.
For more information about the IBC Assessment, visit http://www.ibctools.com.
By: dr. Edwin H. Adams, Pharmacist
or nearly 12 months, we have followed the progress of Mitch, now 48 years old, on a fitness transformation journey. In our introduction to Mitch’s story, he measured in at 5-foot-8 and 230 pounds. He reached his initial weight loss goal of a 20-pound drop; however, Mitch realized that it was not enough. It wasn’t about the number on the scale any more. He saw the aesthetic changes taking place and he wanted more!
After eight months of steady weight-loss progress, Mitch decided that another 20 pounds must come off. He knew that there was more fat to burn, but he also knew that he was developing lean mass as well. These “stubborn twenty” have challenged Mitch and his trainer, Josh, who incorporated new training regimens, to facilitate additional progress to the new goal. Along the way, Mitch has fallen prey to a few interactions between fitness and pharmacology. First, Mitch struggled with over the counter pain medications in the management of delayed onset muscle soreness. Next, Mitch suffered the painful effects of accidentally getting muscle pain relief cream in his eye. And more recently, Mitch encountered the powerful effects of caffeine when used in excess.
F
By: dr. Edwin H. Adams, Pharmacist
or nearly 12 months, we have followed the progress of Mitch, now 48 years old, on a fitness transformation journey. In our introduction to Mitch’s story, he measured in at 5-foot-8 and 230 pounds. He reached his initial weight loss goal of a 20-pound drop; however, Mitch realized that it was not enough. It wasn’t about the number on the scale any more. He saw the aesthetic changes taking place and he wanted more!
After eight months of steady weight-loss progress, Mitch decided that another 20 pounds must come off. He knew that there was more fat to burn, but he also knew that he was developing lean mass as well. These “stubborn twenty” have challenged Mitch and his trainer, Josh, who incorporated new training regimens, to facilitate additional progress to the new goal. Along the way, Mitch has fallen prey to a few interactions between fitness and pharmacology. First, Mitch struggled with over the counter pain medications in the management of delayed onset muscle soreness. Next, Mitch suffered the painful effects of accidentally getting muscle pain relief cream in his eye. And more recently, Mitch encountered the powerful effects of caffeine when used in excess.
F
They say all good things must come to an end; well, Mitch has begun to experience a new issue that has made him a little uncomfortable. We know that Mitch has hit his workouts hard, especially when one considers his age. Of course, things didn’t start out that way. But with his new fervor for further progress, Mitch gives it his all. Josh no longer has to tell him to push himself harder. Mitch does this instinctively with the passion of an athlete. His new work ethic has led to a new problem, though. The straining against an increasing resistance has caused a pain in his gluteus maximus. Poor Mitch; always moving forward, yet taking a step backward because of one health issue or another. But this new issue had an insidious beginning. It started as a mild discomfort and has increased in intensity over time. Mitch initially thought it was a muscle strain. The intensity would wax and wane over the weeks, but it never really went away. More recently, he has narrowed down the suspect cause. It’s an embarrassing issue, and one most men don’t like to comment on. The intensity of the discomfort has reached that critical stage where some intervention has to take place. Mitch has fallen prey to hemorrhoids, a condition not uncommon for a man in his 40s or 50s. However, cases have been known to occur as early as the late teenage years, particularly for weight lifters.
Hemorrhoids can be very problematic. Although most cases can be treated successfully with over the counter medications, some may need medical intervention. The distinguishing factors of cases of hemorrhoids that require medical treatment are those that are more internal to the anal opening or those that are bleeding. The blood associated with a severe hemorrhoid will typically be bright red in appearance. As this could be an indicator of a more severe issue with the gastrointestinal tract, any bleeding hemorrhoid should be carefully evaluated by a physician.
External hemorrhoids are easily detected upon self-examination. The swelling, irritation and itching make them very noticeable, particularly during or after intense exercise. Generally speaking, the external hemorrhoid may be managed initially with self-care. When home care therapies do not work, or the severity of the problem worsens (e.g., bleeding), that is an indicator to seek medical attention. A pharmacist will be able to guide a client through over the counter product selection, self-care techniques and may also provide advice on when to seek medical attention. There are a variety of products available for use.
Because hemorrhoids are swollen blood vessels, increased heat and/or elevated vascular pressure may make them worse. Increased heart rates, elevated blood pressure, straining against resistance, sweating and friction may contribute to the symptoms. Additionally, due to tenderness, hygiene may be compromised. Paper products and soaps can further irritate the already inflamed tissue. However, the maintenance of proper hygiene is always part of the treatment plan. Some posture positions also add to the irritation. Sitting for long periods of time may increase the pressure in the vicinity of the inflammation. Thus, typical office work or long distance driving may potentially worsen the symptoms. Non-drug therapy modalities could include a modification of seat cushions to better support the posture. Donut-shaped cushions are no longer recommended, as they may restrict blood flow to the area. For medicated self-care, there are several products in the armamentarium. Firstly, for general hygiene, wet towelettes which include an astringent are preferred. A moistened towelette will reduce the friction on the inflamed tissues. Witch hazel is a common active ingredient found in most over the counter towelette products. As an astringent, witch hazel draws moisture from the inflamed tissue, thus reducing swelling.
Cleansing of the area is enhanced through friction reduction and the mild anti-inflammatory actions of the astringent. Proper hygiene will aid in reducing the pain and irritation, particularly after a bowel movement. For hemorrhoids that are more internal, medicated suppositories may be required. For external symptoms, several topical ointments are available.
Older products, like Preparation H, contain a vasoconstrictor called phenylephrine. This medication works to shrink the swollen blood vessel through stimulation of the vessel’s circular muscles, causing it to contract. Other ingredients add anesthetic properties to the formulation. Pramoxine is a medication found in some of over the counter combination products. The basic function
They say all good things must come to an end; well, Mitch has begun to experience a new issue that has made him a little uncomfortable. We know that Mitch has hit his workouts hard, especially when one considers his age. Of course, things didn’t start out that way. But with his new fervor for further progress, Mitch gives it his all. Josh no longer has to tell him to push himself harder. Mitch does this instinctively with the passion of an athlete. His new work ethic has led to a new problem, though. The straining against an increasing resistance has caused a pain in his gluteus maximus. Poor Mitch; always moving forward, yet taking a step backward because of one health issue or another. But this new issue had an insidious beginning. It started as a mild discomfort and has increased in intensity over time. Mitch initially thought it was a muscle strain. The intensity would wax and wane over the weeks, but it never really went away. More recently, he has narrowed down the suspect cause. It’s an embarrassing issue, and one most men don’t like to comment on. The intensity of the discomfort has reached that critical stage where some intervention has to take place. Mitch has fallen prey to hemorrhoids, a condition not uncommon for a man in his 40s or 50s. However, cases have been known to occur as early as the late teenage years, particularly for weight lifters.
Hemorrhoids can be very problematic. Although most cases can be treated successfully with over the counter medications, some may need medical intervention. The distinguishing factors of cases of hemorrhoids that require medical treatment are those that are more internal to the anal opening or those that are bleeding. The blood associated with a severe hemorrhoid will typically be bright red in appearance. As this could be an indicator of a more severe issue with the gastrointestinal tract, any bleeding hemorrhoid should be carefully evaluated by a physician.
External hemorrhoids are easily detected upon self-examination. The swelling, irritation and itching make them very noticeable, particularly during or after intense exercise. Generally speaking, the external hemorrhoid may be managed initially with self-care. When home care therapies do not work, or the severity of the problem worsens (e.g., bleeding), that is an indicator to seek medical attention. A pharmacist will be able to guide a client through over the counter product selection, self-care techniques and may also provide advice on when to seek medical attention. There are a variety of products available for use.
Because hemorrhoids are swollen blood vessels, increased heat and/or elevated vascular pressure may make them worse. Increased heart rates, elevated blood pressure, straining against resistance, sweating and friction may contribute to the symptoms. Additionally, due to tenderness, hygiene may be compromised. Paper products and soaps can further irritate the already inflamed tissue. However, the maintenance of proper hygiene is always part of the treatment plan. Some posture positions also add to the irritation. Sitting for long periods of time may increase the pressure in the vicinity of the inflammation. Thus, typical office work or long distance driving may potentially worsen the symptoms. Non-drug therapy modalities could include a modification of seat cushions to better support the posture. Donut-shaped cushions are no longer recommended, as they may restrict blood flow to the area. For medicated self-care, there are several products in the armamentarium. Firstly, for general hygiene, wet towelettes which include an astringent are preferred. A moistened towelette will reduce the friction on the inflamed tissues. Witch hazel is a common active ingredient found in most over the counter towelette products. As an astringent, witch hazel draws moisture from the inflamed tissue, thus reducing swelling.
Cleansing of the area is enhanced through friction reduction and the mild anti-inflammatory actions of the astringent. Proper hygiene will aid in reducing the pain and irritation, particularly after a bowel movement. For hemorrhoids that are more internal, medicated suppositories may be required. For external symptoms, several topical ointments are available.
Older products, like Preparation H, contain a vasoconstrictor called phenylephrine. This medication works to shrink the swollen blood vessel through stimulation of the vessel’s circular muscles, causing it to contract. Other ingredients add anesthetic properties to the formulation. Pramoxine is a medication found in some of over the counter combination products. The basic function
of this medication is to numb the irritated tissue. Some of the more powerful topical therapies include hydrocortisone, an anti-inflammatory steroid, as the active ingredient. Although limited in strength for over the counter use, more powerful prescription products are available. Therapy with hydrocortisone is limited to 1-2 weeks, as it may adversely affect the skin around the anus. Oral pain medications, like acetaminophen, are OK to use when the irritation is intolerable. However, the non-steroidal anti-inflammatory
drugs, like ibuprofen and naproxen, should be avoided, as they may increase the risk of bleeding from the hemorrhoid. Lastly, straining during bowel movements should be avoided. Sufferers’ daily intake should include adequate amounts of dietary fiber and water to keep the stool soft. Other non-pharmacologic measures include: ice, cotton underwear, posture shifts and sitz baths. There are also cold packs designed for use with hemorrhoids. CryoStat is a set of over the counter self-cooling, single-use packs for topical therapy.
With this closing discussion of hemorrhoids, we will say goodbye to Mitch and his transformation story. He is well on his way to success with the aid of his informed personal trainer. It has been a journey of triumph over adversity, as well as an educational opportunity showing how pharmaceuticals and fitness interact. However, fitness and pharmacology don’t have to be in opposition. With the support of the health professions, clients can benefit from quality information leading to optimal health and fitness outcomes.
until next time, stay pharmacy fit.
Dr. edwin H. adams is a pharmacist with the Louisiana Department of Health and Hospitals. He has over 18 years of clinical pharmacy experience in the areas of managed care, pharmacy law, sports medicine, rheumatology and geriatric medicine, among others. He developed his interest in pharmacy and sports medicine through his continuing work as a Doping Control Officer with the United States Anti-Doping Agency (USADA). Edwin holds a Doctor of Pharmacy degree from the University of Arkansas for the Medical Sciences and a Bachelor of Pharmacy degree from Northeast Louisiana University. He completed his residency training at The Penn State Medical Center.
By: Miguel Franco
ver the years, people have constantly searched for answers to the question: What is the most efficient way to get fit and stay motivated? That is, a method that takes the least amount of time while also remaining effective. I’ve also considered this question and I have come to a simple answer; in-home personal training. But why is in-home personal training so effective? Well, let’s get some answers!
Firstly, while regular exercise seems to be a way of life for some and an obstacle for others, there was a time when it was a necessity for everyone. Our brains are naturally hardwired to save energy as a way to survive, due to our ancestors’ having to hunt and forage for their own food as well as having to endure periods of famine.
O
of this medication is to numb the irritated tissue. Some of the more powerful topical therapies include hydrocortisone, an anti-inflammatory steroid, as the active ingredient. Although limited in strength for over the counter use, more powerful prescription products are available. Therapy with hydrocortisone is limited to 1-2 weeks, as it may adversely affect the skin around the anus. Oral pain medications, like acetaminophen, are OK to use when the irritation is intolerable. However, the non-steroidal anti-inflammatory
drugs, like ibuprofen and naproxen, should be avoided, as they may increase the risk of bleeding from the hemorrhoid. Lastly, straining during bowel movements should be avoided. Sufferers’ daily intake should include adequate amounts of dietary fiber and water to keep the stool soft. Other non-pharmacologic measures include: ice, cotton underwear, posture shifts and sitz baths. There are also cold packs designed for use with hemorrhoids. CryoStat is a set of over the counter self-cooling, single-use packs for topical therapy.
With this closing discussion of hemorrhoids, we will say goodbye to Mitch and his transformation story. He is well on his way to success with the aid of his informed personal trainer. It has been a journey of triumph over adversity, as well as an educational opportunity showing how pharmaceuticals and fitness interact. However, fitness and pharmacology don’t have to be in opposition. With the support of the health professions, clients can benefit from quality information leading to optimal health and fitness outcomes.
until next time, stay pharmacy fit.
Dr. edwin H. adams is a pharmacist with the Louisiana Department of Health and Hospitals. He has over 18 years of clinical pharmacy experience in the areas of managed care, pharmacy law, sports medicine, rheumatology and geriatric medicine, among others. He developed his interest in pharmacy and sports medicine through his continuing work as a Doping Control Officer with the United States Anti-Doping Agency (USADA). Edwin holds a Doctor of Pharmacy degree from the University of Arkansas for the Medical Sciences and a Bachelor of Pharmacy degree from Northeast Louisiana University. He completed his residency training at The Penn State Medical Center.
By: Miguel Franco
ver the years, people have constantly searched for answers to the question: What is the most efficient way to get fit and stay motivated? That is, a method that takes the least amount of time while also remaining effective. I’ve also considered this question and I have come to a simple answer; in-home personal training. But why is in-home personal training so effective? Well, let’s get some answers!
Firstly, while regular exercise seems to be a way of life for some and an obstacle for others, there was a time when it was a necessity for everyone. Our brains are naturally hardwired to save energy as a way to survive, due to our ancestors’ having to hunt and forage for their own food as well as having to endure periods of famine.
O
Today, things are a bit different; we don’t have to hunt down or chase prey, we don’t have to go through periods of starvation, we have plenty of food sources
in industrialized countries (said food is also hyper-caloric) and on top of that, we work more out of the home compared to people from just a few decades ago. Nowadays, people walk less and keep their refrigerators close by, which is not a good thing! These lifestyle changes have rewired our brains in such a way that some are habitually seeking out high-energy, dense foods – such as fast food and sugary drinks – while also expending less energy – watching television rather than going for a walk.
This day-to-day self-destructive behavior upsets the energy storage equation and has a very negative impact on health. Once these people decide
that enough is enough, usually during the month of January and after the Christmas holidays, they then embark on a fitness journey that for some lasts for as little as two weeks, but for others, becomes a lifetime experience. A high sense of motivation embraces all fitness beginners on their first steps towards a healthier lifestyle, but soon after, some start encountering obstacles that may eventually decrease their motivation and make them quit, while others continue. Those who have tried and given up know this very well, because they have done
it many times, and can’t seem to find an answer as to why they quit. This frustration drives some of them to the point where they decide that exercise is
something they will pick up sometime in the near future (keep in mind that during this sedentary period the body may develop a chronic disease like high blood pressure or diabetes, to name a few), and once again they are back to square one, eating more and moving less. The answer to this has to do a lot more with psychology than anything else, but that can be discussed in a future article. An in-home personal training program can
provide some relief from these issues by simply making things easier, especially for those who have difficulties. Having an in-home personal trainer can have a huge impact on the way clients adhere to and maintain a fitness program; for instance, it eliminates the commute to the gym. The time and effort spent getting ready to leave the house then getting into a car/bus/train can be a big deterrent for anyone starting out on the path to fitness, and it can subsequently become a reason to quit. However, if the trainer
shows up at their client’s place of residence, this will save them time and they can avoid the obstacles and delays of commuting, especially in the
middle of the winter. This facilitates and therefore increases the chances for them to adhere to a fitness program. An in-home personal trainer will have better
insight into their client’s habits by getting to know the way they live and learning their daily routines. This information is key when prescribing exercise and nutritional programs. For example, the trainer can get an idea of the quality of food purchased, and suggest methods of shopping or reading labels, or he/she can get more involved by providing clients with a shopping list or even helping them buy their groceries. The trainer can also help utilize the home as a tool for exercise – for example, having the client walk up and down a set of stairs. A trainer can also set up an efficient home gym that the whole family can enjoy, so once
Today, things are a bit different; we don’t have to hunt down or chase prey, we don’t have to go through periods of starvation, we have plenty of food sources
in industrialized countries (said food is also hyper-caloric) and on top of that, we work more out of the home compared to people from just a few decades ago. Nowadays, people walk less and keep their refrigerators close by, which is not a good thing! These lifestyle changes have rewired our brains in such a way that some are habitually seeking out high-energy, dense foods – such as fast food and sugary drinks – while also expending less energy – watching television rather than going for a walk.
This day-to-day self-destructive behavior upsets the energy storage equation and has a very negative impact on health. Once these people decide
that enough is enough, usually during the month of January and after the Christmas holidays, they then embark on a fitness journey that for some lasts for as little as two weeks, but for others, becomes a lifetime experience. A high sense of motivation embraces all fitness beginners on their first steps towards a healthier lifestyle, but soon after, some start encountering obstacles that may eventually decrease their motivation and make them quit, while others continue. Those who have tried and given up know this very well, because they have done
it many times, and can’t seem to find an answer as to why they quit. This frustration drives some of them to the point where they decide that exercise is
something they will pick up sometime in the near future (keep in mind that during this sedentary period the body may develop a chronic disease like high blood pressure or diabetes, to name a few), and once again they are back to square one, eating more and moving less. The answer to this has to do a lot more with psychology than anything else, but that can be discussed in a future article. An in-home personal training program can
provide some relief from these issues by simply making things easier, especially for those who have difficulties. Having an in-home personal trainer can have a huge impact on the way clients adhere to and maintain a fitness program; for instance, it eliminates the commute to the gym. The time and effort spent getting ready to leave the house then getting into a car/bus/train can be a big deterrent for anyone starting out on the path to fitness, and it can subsequently become a reason to quit. However, if the trainer
shows up at their client’s place of residence, this will save them time and they can avoid the obstacles and delays of commuting, especially in the
middle of the winter. This facilitates and therefore increases the chances for them to adhere to a fitness program. An in-home personal trainer will have better
insight into their client’s habits by getting to know the way they live and learning their daily routines. This information is key when prescribing exercise and nutritional programs. For example, the trainer can get an idea of the quality of food purchased, and suggest methods of shopping or reading labels, or he/she can get more involved by providing clients with a shopping list or even helping them buy their groceries. The trainer can also help utilize the home as a tool for exercise – for example, having the client walk up and down a set of stairs. A trainer can also set up an efficient home gym that the whole family can enjoy, so once
the client becomes more independent of their trainer and starts exercising alone, they can continue from their own home. Another important aspect of in-home personal training is the involvement of family members. I’ve been surprised by how much kids love to see their parents exercise, and how over time, this creates a pattern of behavior in which exercise is seen not as punishment, but as a way for the family to have fun together. An in-home personal trainer can monitor performance once the client gets to the final stage. Because some people tend to get comfortable once they reach their goals, they run the risk of falling back into an unhealthy state. It is important to have a personal trainer come around, who can, through an objective assessment, make sure these people stay on the right track. For beginners, this is a constant struggle, because building up a good habit can take years, so it is important for trainers to keep an eye on individuals once they reach their goals. Another remarkable aspect is that many people feel more comfortable exercising at home. There are no large, intimidating lifters sticking their chests out or grunting as they curl or bench a ton of weight, nor are there any Don Juans (or Juanitas!) trying to bother the clients. At home, one can have privacy and to many, that is priceless.
Another benefit of working out at home is the cleanliness of training in one’s own environment. We are less likely to catch colds or bacterial or fungal skin disease from the sometimes unsanitary equipment in a gym. Also, there are no membership fees! If your clients are having difficulties starting or sticking to a fitness program, or they are seeking a way to save time and money try suggesting in-home personal training. Bringing exercise closer to their personal lives may motivate them in a way nothing else could.
Miguel Franco is a kinesiologist who has worked as a personal trainer for over 16 years and as an exercise physiologist for over two years. His expertise consists of prescribing in-home personal training programs for all populations, especially older adults and individuals affected by chronic disease. Miguel is currently involved in the development of persuasive
design methods and technologies to change behaviors related to health and fitness. Having studied in medical school in his native Colombia, he believes that physical activity should be fun and health-oriented, rather than just focused on weight loss and punishment.
Miguel has also worked with Canada’s York University to
provide high performance testing for firefighters and
athletes, including the Toronto Maple Leafs.
For more information, visit www.locomotionfitness.ca