physique 3d spring 2013

SHOULD YOUEAT LIKE ACAVEMAN?THE PROS AND CONS OF PALEO DIETS

TAKECHARGEOF YOUR FITNESSScientist Jim Stoppani, Ph.D., Brings the Lab to the Gym for Real-World Results

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Contents | SPRING 2013 | VOL. 2 NO. 2

22BRAIN AND GAINJim Stoppani, Ph.D., is a scientist-athlete hybrid who applies cutting-edge research into successful fitness programs. Here’s how he canhelp you reach your goals.BY JACQUES CORDRAY

28BON APPÉTIT, B.C.Paleolithic diets have become popular with those looking to loseweight and get fit. But is it really smart to eat like a caveman? BY ALEXANDRA BLACK, RD, LD

32GIRL NOT INTERRUPTEDWhen she was only 12 years old, Ella Kociuba broke her back afterbeing thrown from a horse. Doctors feared she would never walkagain. Now she’s breaking records in grueling Spartan Races.BY STACY ACHUA

COVER PHOTO: Courtesy of bodybuilding.com

Features Departments/Columns2 Editor’s Letter

4 Europa Games

Don’t Miss theEuropa GamesThe Europa Games Get Fit &Sports Expo has something for everyone. Be there!

| FIT DIMENSIONS |

6 News & NotesBreaking news and research in the world of health and fitness.

10 Your PersonalTrainerIFBB professional Dave Hawkanswers your questions aboutnutrition and training.

16 Hot BuysCheck out these cutting-edgeproducts that can make a big difference in your overall regimen.

38 CrossFitFinding a CrossFit GymHere are some things to keep inmind before jumping into theworld of CrossFit training.

40 How I Did It!

A Father’s WishThis man feared that his poorhealth would prevent him fromwatching his daughter grow up.

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28

32

| From the Editor |

Joe Weider passed away on March24, 2013. He was 93 years old. It’snearly impossible to express in

this short column the influence Joehad on fitness and bodybuilding. It’snot hyperbole to say that he inventedthe sports-nutrition industry: He cre-ated the Mr. Olympia contest, found-ed the International Federation ofBody-Builders with his brother, Ben,and built a publishing empire.

It was Joe’s vision more than hisentrepreneurial skills that changedthe world. He championed weighttraining at a time it was consideredsolely for oddballs and derided bythe mainstream athletic community.In the 1950s, he wrote a prescientessay called “I Predict,” which statedthat someday weightlifting would bean everyday activity for the generalpublic and essential for all athletes—anotion that was considered ludicrousin its day.

He developed his evangelical zealfor fitness as a small, skinny kid grow-ing up in a tough Montreal neighbor-hood. Joe suffered the taunts of bul-lies until he built up his muscles withweights. At 19 years of age, he begandistributing a mimeographed body-building newsletter called “YourPhysique.” He would continue pub-lishing for 70 more years.

Joe mentored multiple genera-tions of athletes, most famouslyArnold Schwarzenegger. Joe broughtArnold to the States and became asurrogate father to the youngAustrian, paying his way early andeven promoting him to movie pro-ducers when Arnold could barelyspeak English.

I was lucky enough to work forJoe Weider for more than a decade.Like a lot of visionaries, he could bemercurial and stubborn, with a fiercededication to excellence. But he had a generous spirit. He did more thanchampion famous bodybuilders; he shared a paternal affection withmany of us employed by him.

You will be missed, Joe. Youaccomplished a rare feat: You left theworld a better place than you found it.

JIM SCHMALTZ

Physique 3D

Joe Weider: 1919-2013

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| Europa Games |

There’s no such thing as a one-sportrecreational athlete anymore.

Weekend warriors, student athletes,active moms: they could be involved in anything from CrossFit to BrazilianJiu Jitsu to bodybuilding to obstacle-course races—or all of the above.

You name it and you’ll find it at theEuropa Games Get Fit & Sports Expo.Held four times per year, the EuropaGames has something for everyone,no matter your age or passion.

The next Europa Games will beheld in Hartford, Conn., on June 29.This blowout celebration of everythingfitness is packed with activities andcontests that would satisfy the mostdemanding adrenaline junkie. If youlike to run, jump, lift, kick, punch ordance, you’re covered. Here’s a list ofjust some of the events planned:

•Fit Obstacle Course (including onefor kids)

•USA Wrestling

•CrossFit•Cheer and Dance•NPC Amateur Bodybuilding

•Zumba

•Grappling Championships

•Europa Relentless Throwdown•Pro Sport Karate League •Arm Wrestling

•Powerlifting • $10,000 MusclePharm ObstacleCourse

As you can see, there are plenty of activities for children, making theEuropa Games perfect for the entirefamily. With studies showing that kidsstay healthy when parents and siblingsare active, the Europa Games providesyou with a great way to keep youngpeople motivated to stay fit.

At the EuropaGames, there areplenty of activitiesfor the whole family.

Don’t Miss the Europa GamesTHE HUGE CELEBRATION OF FITNESS AND SPORTS IS COMING TO HARTFORD ON JUNE 29.


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DON’T FORGET THE EXPO!Besides the nonstop sports competitions, the Europa Games Expo features dozens of booths, where you can sample nutrition goodiesand check out the latest in equipment and apparel. You’ll also have anopportunity to exercise your mind at Europa University (see below),where you’ll be the first to learn about exciting new products and techniques that can improve anybody’s health and performance.

There will be plenty of fitness and bodybuilding celebrities on handas well, and several of them will be guest-posing onstage during thephysique competitions. Those scheduled to perform include IFBB prosBranch Warren, Ed Nunn, Sherri Gray and Ben White, among others.

One thing’s for sure: If you attend the Europa Games, you won’t bealone. In 2012, attendance for the four shows totaled more than150,000, including 35,000 competitors. More spectators and athletesare expected this year, so make your arrangements now.

HOW TO ATTEND THE EUROPA GAMESFor the Hartford edition and other 2013 shows, visit europaexpo.com,where you’ll find information on locations, hotel accommodations andother details.

Europa University: Where the Experts Go To LearnThe sports-nutrition industry changes daily. Products come and go.Trends spread quickly in our hyperconnected world. Enter Europa

University, a one-accreditedconference focused on the science of sports nutrition forretailers, gym owners andpersonal trainers.

Europa University is pre-sented by the InternationalSociety of Sports Nutrition(ISSN). The ISSN is the onlynonprofit academic societydedicated to promoting the science and application of

evidence-based sports nutrition and supplementation. That means youwill accelerate your knowledge base by learning from industry pioneerswho have been pivotal in bringing sports-nutrition research to the forefront.

Each Europa University is held in conjunction with the Europa Games.Here’s a list of the upcoming events.

2013 EUROPA UNIVERSITY SCHEDULE

Europa University Hartford, Conn. June 27 Connecticut Convention Center

Europa University Dallas, Texas August 16 Dallas Convention Center

Europa University Phoenix, Ariz. October 17 Phoenix Convention Center

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Cut Fat with the

“30-Second Rule”Studies reveal how to increase calorie burning duringweight and cardio sessions.

We aim for efficiency and optimum time management more than ever these days,and that includes our training programs. Goals differ among those who work

out, but if you’re in a weight-loss phase, there are ways to increase your calorieburning through specific training regimens. According to recent research, here arethe best ways to burn body fat while weight training and performing cardio. Inshort, remember these as following the “30-Second Rule.”

WEIGHT TRAINING: Reduce Rest Between Sets to 30 seconds

Researchers discovered that you can increase calories burned by 50% duringweight training by dropping your rest between sets from three minutes to 30 seconds. The study was performed at the College of New Jersey (Ewing).Another study found that your body burns more calories after a workoutwhen you train using supersets instead of traditional weightlifting sets.Bottom Line: If your goal is to get cut while strength training, find a clock with a second hand and reduce your time between sets to 30 seconds, or opt for a circuit-training workout.

CARDIO TRAINING:Do 30-Second Short Sprints Instead of Endurance Cardio

If your cardio work consists of jogging or low-impact endurance training for30–60 minutes, consider trying high-intensity sprints lasting 30 seconds.

Preliminary research from the Exercise Nutrition Research Laboratory at theUniversity of Western Ontario found that doing four-to-six 30-second sprints three

times per week results in greater body fat loss compared to jogging for 30–60 minutesthree times per week.

Bottom Line: Different goals demand different regimens, but sprint-interval training is theway to go for fat-burning cardio work. Try doing four to six 30-second sprints three times per week

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FITDIMENSIONS NEWS & NOTES | BY THE ED ITORS

HIGH-FIBER DIETS PROTECTYOU FROM STROKE.A study in the journal

Stroke showed that

for every 7 g more

fiber you eat, your

risk of first-time

stroke goes down 7%.

A PROTEIN-RICH BREAKFAST WILL PREVENTLATE-NIGHT SNACKINGThe satiety of eating protein (35 g in

this study in The American Journal

of Clinical Nutrition) helped young

people avoid binging on junk food

later in the evening.

USING A PEDOMETERINCREASESEXERCISE.Clipping on the measuring device

almost doubled the amount

of walking in people compared

to those who didn’t use one. TOP TO

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Many nutritionists warn that high-protein dietscan cause kidney and liver damage. They believethat these diets force the liver and kidneys towork harder, causing a backup of toxic chemicals.It is also thought that these high-protein diets canbe even more dangerous if one is dehydrated from exercise. But scientists have felt that theseclaims are exaggerated at best.

Researchers Jacques Poortmans and Olivier Dellalieux of the Free University of Brussels inBelgium found no kidney or liver problems in athletes taking up to 2.8 g of protein per kg (1.3 g per lb) of body weight daily for a period of seven days. Several recent studies have shownthat taking a protein/carbohydrate supplement before or after your workout can speed the rate at which your body builds glycogen stores and muscle mass. These findings have encouraged athletes to take in higher levels of protein. This study shows that the liver and kidneys can easilytolerate these intakes—at least in healthy individuals.Bottom Line: You can safely ingest between 1 g of protein per pound of lean body weight perday if you are a healthy, active individual.

High Protein Diets:Safe, Effective!

try this!EXERCISING AFTER MEALS HELPSCONTROL BLOOD SUGAR.According to the Mayo Clinic, exercise

enhances insulin action, and it does

so immediately.

Skip the SodaDrinking sugary sodas increases therisk of diabetes by 26%, says researchin the journal Diabetes Care. Thesame study found a 20% higher riskof developing metabolic syndrome,and even drinking just one 12-oz sugary drink raised diabetes (type 2)risk by about 5%.

Soy Protein May Enhance BrainpowerWant to boost your brain as well as your brawn? Try soy protein.According to the journal Nature, astudy discovered that soybean pep-tides, obtained by hydrolyzing soyprotein isolate with food-processingenzymes, increased cerebral bloodflow and decreased adrenalin levels(relieving stress) while increasingdopamine levels. Said the researchers:“These results suggest that adequate[supplementation] with soybean peptide can be useful in healthy popu-lations through an improvement inimmune functions, stress conditions,and brain circulation.” The subjects inthe study were males aged 20–25years old.Bottom Line: Bodybuilders andother athletes once distrusted soyprotein, but the evidence over theyears is undeniable: This plant-basedprotein is a nutritional powerhouse,full of potent amino acids that helpenhance athletic performance andgeneral health.

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That’s the percentage of reduction of sodium (2,200 mg per day) that experts say could save hundreds of thousands of lives if applied for 10 years, according to the American Heart Association journal Hypertension. That amount of sodium is about 5% of a teaspoon of salt per person per day.

THE TOP 10 GYM ACTIVITIES:

IRON IS KINGWe love the weights and, apparently, so do you. That’s according to IHRSA, the International Health, Racquet & Sportsclub Association, which surveyed thousands of health clubs to find out what most gym members are doing for their workouts. Here are the top 10.

1. Free weights (hand weights, dumbbells and barbells) 2. Treadmills 3. Resistance machines4. Elliptical trainers5. Stretching6. Abdominal machines7. Stationary cycling8. Low-impact aerobics9. Yoga10. Stair-climbing machines

GET JUICEDAccording to a study presented at an Experimental Biology meeting, drinking 100% fruit juice mayhelp you fight disease. Researchers said that all the fruit juices were linked to greater antioxidantactivity. Remember, this is real fresh juice, not the sugary concentrateloaded with chemicals that sometimes claim to be “real.” Read labels!Below is which condition benefitted from the juice consumed.

Fruit Juice BenefitCranberry Helps prevent urinary tract disease.

Grape, apple Helps protect against cognitive decline.

Pomegranate Reduces risk of prostate disease.

Orange, grapefruit Reduces risk of respiratory and

digestive cancers.

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FITDIMENSIONS YOUR PERSONAL TRAINER | BY DAVE HAWK

ered insulin usage, cholesterol levelsand weight in type-2 diabetic patients.Participants were asked to take 10 g of a fiber blend in water 30 minutes priorto breakfast, lunch and dinner each day without changing anything elseabout their diet. At the end of 90 days,some patients were able to reduce theirinsulin, while some were actually ableto stop taking insulin all together, and allhad reduced levels of A1C. The results of this study prove that using a matrix of soluble and insoluble fiber isimportant for everyone, but is crucialfor those struggling with diabetes.

n Green Coffee Bean Extract (GCE):GCE, at 400 mg daily, contains a power-ful antioxidant called chlorogenic acid.Chlorogenic acid has been found to havean impressive impact on how the bodyuses sugar and fat, resulting in greaterweight loss. Researchers found that individuals supplementing with GCE lostan average of 17 lb—16% of their totalbody weight—in only 22 weeks, and this was with no exercise or diet change!Chlorogenic acid does not help you eatless calories like a fiber; rather this sup-plement interferes with how the bodyuses the calories consumed. This processhelps force the body to burn more storedfat rather than sugar for energy.

In short, a combination of highdietary fiber and green coffee beanextract can be your one-two punch forstimulant-free weight loss.

Q

n HAVE A QUESTION FOR DAVE? Submit it to [email protected].

A WORLD-CLASS EXPERT ANSWERS YOUR QUESTIONS.

THINKS

TOCK

FAT-LOSS SUPPLEMENTS WITHOUT THE STIMULANTS

I want to get in shape for summer and would likea little help from a fat burner, but I don’t likestimulants. Are there weight-loss supplementsthat won’t make me feel jittery?

A There’s more out there than youthink. Here are two great solutions

for you that can help you lose weightwhile containing no stimulant effects.

n Fiber: Supplementing with a blend of soluble and insoluble fiber daily, at20–30 g, helps slow the digestion and

absorption of carbohydrates and sugaras well as reduce insulin spikes. It alsohelps the body remove and passunwanted fat while reducing cholesteroland triglycerides helping to keep youhealthier. A study in Germany foundthat using a blend of soluble and insolu-ble fiber was able to contribute to low-

• Enhance weight management and promote calorie control*

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RESEARCH HAS SHOWN HIGH FIBER AND HIGH PROTEIN DIETS CAN

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THE SURPRISING POWER OF SOYPROTEIN ISOLATE

Q I really enjoy reading yourcolumn in Physique 3D. I

was surprised that soy proteinis close to or equal to whey inmuscle-building effects. What’syour opinion on the MHP PowerPak Pudding compared to usinga whey shake? Is there a differ-ence? Some of the things I’veheard about soy make me hesitant to use it.

AAgain, the fact that soy proteinisolate is 100% equal in lean

muscle building for men as whey,casein and egg protein is amazingnews to some guys, but it’s true.Contrary to misinformation, soy protein does not have negative side effects on men as was oncerumored. Science has settled thisissue once and for all. For example, a recently published protein studyfrom Miami Research Associatesfound that soy protein isolate did notdecrease blood testosterone levels,and did not interfere or increaseestrogen levels. The researchers con-cluded that soy protein effectivelyhelps build lean muscle in men andis completely safe.

Another interesting study you shouldfind exciting is from ExperimentalBiology (April 2011). In a clinical trialusing sedentary animals, scientistsdemonstrated that a blend of soy,whey and casein proteins had muchgreater muscle synthesis in the gas-troc muscle than animals fed withwhey protein alone.

What this can mean for athletes isthat adding a scoop or two of soy

increasing the synthesis of muscleproteins in animals.

Many formulas are based on a 2:1:1leucine-to-isoleucine-to-valine ratio,which is extremely effective in help-ing support greater recovery andmuscle energy. But new research onthe anabolic effects of leucine haveresulted in a few brands increasingleucine in their formulas to provideeven greater muscle-building results.

A few new, cutting-edge productsI like that have innovative aminoratios of BCAAs include CytoSportMonster Amino, Optimum AminoFuel and Dymatize Elite Recoup.These top-notch manufacturers haveincreased leucine ratios to as high as 10:1:1, along with added glutamineand other key amino acids. Any ofthese formulas would be extremelyeffective in supporting greater pro-tein synthesis, muscle growth andrecovery. BCAAs are a must for any-body serious about muscle growthand strength.

WHY BCAAS ARE IMPORTANT

Q I want to start takingbranched-chain amino acids

but am not sure what brand isbest for muscle building. Is therea brand you recommend?

A There are many great brands of branched-chain amino acids

(BCAAs) available, but first here’s a little background. The BCAAs con-sist of three amino acids: leucine,isoleucine and valine. Leucine is themost important of the three since it’sthe only of these aminos that has the capacity to stimulate muscle protein synthesis. As a supplement,leucine has been found to slow thedegradation of muscle tissue by

Be sure to get astrong infusion of

amino acids to makethat workout pay off.

YOUR PERSONAL TRAINER

THINKSTO

CK


Dave Hawk is a former Mr. USA and Mr. World, and a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes.

15 grams of BCAA & other key exercise aminos per serving - WOW!

GLYCINE:Supplementing with this amino around exercise is very important because muscles release more glycine during fasted exercise than any other amino, which creates a catabolic state.

ALANINE: Also released at very high rates during fasted exercise, making supplementation important to preventing a catabolic state.

TAURINE: The most abundant amino acid in skeletal muscle. A recent animal study demonstrated that when muscles are low in taurine, muscle function and performance were significantly reduced.

LYSINE: This essential amino acid has been shown to preserve leucine in a protein starved state.

The first has shown that when it is ingested with carbs, it allows you to take advantage of the anabolic potential of the hormone insulin, while minimizing the potential lipogenic effects. This is important because insulin is a highly anabolic hormone with respect to skeletal muscle, yet, insulin can cause fat gain. This particular amino, however, seems to allow the body to take advantage of the anabolic effects of insulin upon skeletal muscle, without the risk of gaining fat…

The second amino acid has been shown to have similarly beneficial effects. When this amino was ingested with a carb source, it was able to maximize the anabolic potential of insulin while minimizing the lipogenic effects of insulin. The key takeaway from both of these ingredients is that you want to maximize the levels of the highly anabolic hormone insulin, yet minimize its lipogenic potential since insulin doesn’t discriminate between being highly anabolic to muscle or fat. By utilizing these key amino acids, you can maintain or even improve the anabolic potential of insulin upon skeletal muscle, while reducing the lipogenic or fat gaining effects the hormone can have.

COVETED 8:1:1 BCAA RATIO PLUS THE ADDITION OF THESE

ARE YOU TAKING CARBS AROUND YOUR WORKOUT? IF SO, HERE’S WHY YOU NEED MODERN BCAA+™:

A couple of key amino acids in Modern BCAA+ when ingested with a carb source have some rather amazing effects.

Copyright USPlabs, LLC. 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. Information in this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.

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protein (like Optimum’s 100% Soy)with whey and casein protein maygive you the best of all possible mus-cle-building worlds by putting yourbody into a longer anabolic (muscle-building) state for a greater recoveryand better results. This brings us to MHP’s Power Pak

Pudding. It’s one of the hottest andmost convenient ready-to-eat proteinproducts on the market, thanks to ablend of dairy and soy proteins that isideal for both men and women. Thisexciting new protein technologydelivers not only incredible taste, butalso 30 g of a complete amino-acidload designed to support greatermuscle recovery and lean musclemass on any diet. It’s great for yourmuscle-building goals and tastes delicious. I can’t recommend it highly enough.

TWO POWERFUL PREWORKOUT NUTRIENTS

QMy preworkout supplementcontains beta-alanine and

agmatine sulfate. What arethey and how do they work?

A Sounds like you have a cutting-edge preworkout. Good choice.

But you should also know how itworks. Here’s the lowdown on thenutrients you mentioned.

n Beta-alanine: Beta-alanine is aunique and effective ingredient thatindirectly supports muscle energyand strength as it increases yourintramuscular (cellular) carnosine lev-els. During intense training, musclesproduce and increase the productionof hydrogen ions (H+), which lowersmuscular pH levels; this, in turn,makes muscles more acidic, whichgreatly reduces muscle carnosine levels. This hydrogen-ion increaseinterferes with muscle energy andmuscle contractions, and it reducesATP levels while setting in muscle

fatigue, thus reducing your perform-ance fast. Research supports that supplementing with beta-alanineeffectively increases intramuscularcarnosine levels over time, whichworks to fight and shield musclefatigue, allowing for improved (greater)muscle endurance and strength.

n Agmatine sulfate: Nitric-oxide (NO)boosters have been on the market formore than a decade. Having higherNO levels within skeletal muscle sig-nals cells to open and expand bloodflow throughout the body. Thisreleases more oxygen into musclecells, increases glucose uptake andaids in protein synthesis and musclegrowth. It can also give you atremendous and satisfying musclepump, which is aesthetically pleasingand functionally important.Most NO boosters rely on the

amino acid arginine for these effects,but new, cutting-edge preworkoutproducts have progressed beyondsimple arginine-based supplements.Agmatine sulfate does many of thesame things that arginine does, butresearch has shown that it may bemore effective, and it appears toboost muscle pumps in a couple ofdifferent ways. First, agmatine sulfatemay improve nutrient partitioning,leading to more muscle glycogen(carbohydrates stored in muscle tissue)

and, consequently, more waterretained in the muscle. This can lead to a fuller look to the muscle andincrease muscle pumps. Second,agmatine sulfate also appears toincrease NO production by acting as a competitive inhibitor of theenzyme nitric oxide synthase. It mayalso play a role in the hypothalamiccontrol of luteinizing hormone andgrowth-hormone release, leading toincreased levels of these hormones,both which are known to increasemuscle mass and strengthTo sum up: The benefits of agma-

tine sulfate include enhanced musclepumps, better nutrient partitioning(i.e., more calories are shuttled

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20 PHYSIQUE 3D Winter 2013

the scholar-athlete has long been an admired

archetype. Something about the combination

of brains and brawn appeals to our sense of

the complete person, the fulfillment of poten-

tial that’s the goal of every individual.

But we associate the scholar-athlete with high school

and college careers. Something happens after the

degrees are handed out and the graduate assimilates

into the working world. The scholar-athlete becomes

just another guy at the office.

It’s the same thing in the fitness world. There are

guys in tank tops who grunt and lift heavy weights,

and the scientists in white coats who conduct studies

and publish results. Either

you build muscle in the

gym or you take muscle biop-

sies in the lab. Pick your role:

egghead or meathead.

That was a false choice

to Jim Stoppani, Ph.D. He

received his doctorate in

exercise physiology with a

minor in biochemistry from

the University of

Connecticut, then served as a

postdoctoral research fellow

in the prestigious John B.

Pierce Laboratory and

Department of Cellular and

Molecular Physiology at Yale

University School of

Medicine, where he investi-

gated the effects of exercise

and diet on gene regulation in muscle tissue, producing

groundbreaking research that earned him the Gatorade

Beginning Investigator in Exercise Science Award in

2002 by the American Physiological Society.

So he’s got the egghead thing down. All it takes is one

look at the man to see he also satisfies the physical require-

ments. A former competitive bodybuilder and a martial arts

expert, Stoppani trains with the same intensity of world-

class athletes. It’s all part of an effort to satisfy his limitless

thirst for knowledge. To Stoppani, his efforts in the gym are

as crucial as the rigorous scientific study he pursues in the

areas of training, nutrition and supplementation.

“I’m my own science subject,” he says matter-of-fact.

Stoppani has built a reputation as an innovative

thinker who scours the latest medical journals, then

adapts the emerging research into real-world results. His

ability to synthesize his work in the trenches and the lab

to create doable programs for the average consumer has

made him a valuable resource for men and women of all

ages and fitness levels. The results his techniques gener-

ate are displayed daily on his website (jimstoppani.com).

His ability to apply research-tested training and nutri-

tional principles has made Stoppani an in-demand expert

for numerous professional athletes and celebrities. His

current and former clients include LL Cool J, Dr. Dre,

Mario Lopez, and Chris Pine (Captain Kirk in the new

Star Trek movies), among others. He has appeared on

the NBC television show Extra as an Extra LifeChanger,

and as a science expert on the Spike television shows

Jesse James is a Dead Man and MANswers.


JIM STOPPANI, PH.D., HAS BECOME THE GO-TO TRAINING AND NUTRITION EXPERT FOR MILLIONS OF MEN AND WOMEN ALL

OVER THE WORLD. HERE’S HOW HE CAN HELP YOU. BY JACQUES CORDRAY

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Jim Stoppani, Ph.D., hits the books and the weights

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These platforms showcase his versa-

tility. He can address virtually any

situation. Are you a martial artist

who wants stronger striking power?

Stoppani can build you a routine. Want

to put 10 lb on your bench press?

Stoppani can help you. Looking to take

5 lb off your hips for your wedding?

Dr. Jim has a program to get it done.

His ability to translate complex

research data into layman’s terms

makes him a unique and valuable voice

in the world of fitness and health. He

served as senior science editor for

Muscle & Fitness, Muscle & Fitness

1Be Positive. It may sound cliché,but it is absolutely critical that

you keep a positive mindset. Don’tlet negative thoughts, from your-self or others, knock you off yourpath. This is important in almostevery aspect of life, including yourfitness goals. Stay positive and setno limits and you won’t believewhat you are capable of.

2Choose Protein. Whether yourgoal is fat loss or muscle build-

ing or both, focusing on protein atevery meal you have, includingsnacks, will keep you on target withyour diet. Any time of day whenyou don’t have time for a meal,make a protein shake. That’s a perfect substitute for a meal. Whenyou’re hungry betweenmeals, grab beefjerky, or low-fatstring cheese, orGreek yogurt. Stickwith protein and you will losefat and build more muscle. (Formore on protein, see sidebar.)

3Change Is Good. For weighttraining, use a variety of exer-

cises and change them frequent-ly. The same rule goes for repranges. This is known as peri-odization, and has been proven innumerous research studies to bemore effective for muscle growth,strength gains, and even fat lossthan using only one specific reprange. You can see a good exam-ple of this in my “Shortcut ToSize” or “Shortcut To Shred” programs at bodybuilding.com.

4HIIT It! Research confirms thathigh-intensity-interval training

(HIIT) outperforms slow and steadycardio for fat loss, performance, andcardiovascular health. Use a 2:1 ratioof exercise to rest. Do 30-secondintervals of high-intensity exercisealternating with 15-second intervalsof rest. Or do one-minute intervalsof exercise with 30-second intervals

of rest. What exercisesshould you do?Anything! Run, cycle,swim, jump rope.

Or do exercises likeburpees, jumping jacks, or

mountain climbers. Use weightsand do kettlebell swings, dumb-bell cleans, or kettlebell snatches.

5Recover with Sweets. There isone time when consuming

sugar is actually good for you andwill not lead to fat gain: immediate-ly after exercise. During exerciseyou burn up glycogen, the body’sstorage form of carbs. Researchshows that the best way to replen-ish these stores is by eating high-glycemic sugars. Think fat-free can-dies like gummie bears or even jelly

beans. Go for about 20-30 g worthof carbs from fat-free or low-fatsweets immediately after exercisealong with a protein shake.

6Get Fat. Years ago, every doc-tor and dietician recommended

a low-fat diet. Now we know thatthere are essential fats like omega-3 and even omega-6 fats, and eating a moderate amount of fat in the diet is good for generalhealth and fat loss. Consumeabout 20-30% of your total dailycalories from fat with 10% fromsaturated fat, 10% from monoun-saturated fat, and 10% frompolyunsaturated fat (especiallyomega-3s). Also. supplement with2-3 g of fish oil 2-3 times per day.

7Stay Active.We spend a lot oftime sitting for hours these

days. Research shows that this literally shuts off genes involved infat burning. Every single day youshould seek some form of activity.When you are sitting for longhours, be sure to get up andstretch or walk around a bit every30 minutes or so.

8Supplement with Creatine.Creatine is a supplement that

everyone should take. The mainway that creatine works is by pro-viding energy to cells. And not justmuscle cells. Creatine is also criticalfor supplying energy to nervecells. That’s why research showsthat it helps brain function andhelps to prevent depression. It’seven been shown to aid heart

health and protect the skin againstsun damage. Anyone who wantsto have better energy, better brainfunction, and better health shouldtake creatine.

9Take a Multivitamin. Researchshows that those who train

hard lose many critical vitamins andminerals, such as B vitamins, vita-min C, chromium, selenium, zinc,magnesium and copper. Being deficient in any vitamin or mineralwill hamper your performance, fatloss, and muscle growth. Choose a multi that has 100% DV of mostof the vitamins and minerals.

10Cheat! Life is short, andwhile you want to live it

healthy, you also need to makesure you enjoy yourself. That’swhy I recommend that you allowyourself one cheat meal eachweek. I find that when peoplehave a scheduled cheat meal it’seasier to go back to a strict diet foranother week until your next cheatmeal. This cheat meal will causeno damage as long as you stickwith your healthy diet during therest of the week.

10 Rules of Fitness SuccessWe asked Jim Stoppani, Ph.D., for a few pointers on how to improve results in and out of the gym. “If I had to list the 10 mostimportant rules to follow when it came to getting fit and staying fit and healthy, they would be as follows,” he says.

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Hers and Flex magazines for more than

a decade and has written thousands of

articles on exercise, nutrition and

health, as well as numerous books,

including Encyclopedia of Muscle &

Strength (Human Kinetics, 2006), and

co-author of the New York Times

Bestseller, LL Cool J’s Platinum 360

Diet and Lifestyle (Rodale, 2010).

His quest to bring proven techniques

to the masses continues on the site

bodybuilding.com, where Stoppani is

showcasing his “Shortcut to Shred” and

“Shortcut to Size” series, sophisticated

video diaries of his latest programs.

He’s also brought his scientific mastery

to the world of sports-nutrition by

launching the JYM Supplement Science

line of cutting-edge products, available

exclusively on bodybuilding.com.

While his size, ink and intensity may

seen intimidating, this scholar-athlete

is disarmingly friendly, approachable

and eager to help. A husband and

father of four, he also understands that

you can’t—and shouldn’t—live in the

gym, that life is best lived by staying

positive, being healthy and striking a

balance. As he notes in his “10 Rules of

Fitness Success” (see sidebar): “Life is

short, and while you want to live it

healthy, you also need to make sure you

enjoy yourself. You only live once.”


What About Protein? Dr. Jim Weighs inProtein, both its quality and quantity, is a hot subject these days. A survey by the InternationalFood Information Council Foundation reports that 50% of consumers were interested in includ-ing more protein in their diets, and it’s not just guys looking to build muscle. In a new studyappearing in the Journal of Nutrition Education and Behavior, researchers found a high propor-tion of women who reported using the practice of ''eating more protein'' to prevent weight gain.

Protein is an area of specialty for Jim Stoppani, Ph.D., and it’s a subject where he displayshis trademark independence from long-held biases. It’s not that Stoppani is naturally rebel-lious—he simply goes where the research leads him.

One enduring nutrition myth is that the only protein that matters is dairy protein. It has itsplace, he says, but if you ignore other sources, especially soy isolate, you’re missing out onbetter results, whether it’s to lose weight or build muscle. Below is Dr. Stoppani’s take on thecrucial subject of protein.

When it comes to one single type of protein powder, whey protein is still the king. It’s therichest source of branched chain amino acids (BCAAs) and is the fastest digesting protein youcan consume. That means it rushes its amino acids, including the critical BCAAs, to your musclefibers to kick start muscle protein synthesis. But by itself that blip in muscle protein synthesismay be too quick to truly maximize muscle growth. A new study published in the Journal ofNutrition suggests that combining whey, casein and soy protein may be the best bet yet.

Researchers from the University of Texas Medical Branch in Galveston, had men consume 20g of whey protein or 20 g of a whey/soy/casein combo one hour after a leg workout. Whilewhey has a very fast digestion rate and casein has a very slow digestion rate, soy digests at arate somewhere in between the two. They found that both the whey protein and the mixedprotein increased muscle protein synthesis to a similar degree, however, the mixed proteinmaintained that higher rate of protein synthesis for hours longer. This study showed that due tothe differing rates of digestion, muscle protein synthesis was maximized but also maintained formuch longer than using whey protein alone. Since soy digests slower than whey, but fasterthan casein, it makes a nice bridge between the two.

Soy offers numerous other benefits that improve the power of the dairy proteins to promotemuscle growth. One 2006 study from Canada was done in untrained subjects and showed thatweight training for six weeks while supplementing with an equivalent dose of whey or soyresulted in similar gains in muscle mass and strength. A 2007 study found that trained malelifters who supplemented twice daily with either soy protein concentrate powder, soy proteinisolate powder, a soy/whey protein powder blend or a whey protein isolate powder during a 12-week study all increased muscle mass similarly regardless of what protein they were taking.

Soy also better enhances muscle recovery than the milk proteins, whey and casein. A studypublished in the International Journal of Sports Nutrition and Exercise Metabolism found

that trained men who consumed 40 g of soy protein before lifting weights for fourweeks had better antioxidant protection following a weight workout as com-pared to men who consumed whey protein. And a 2005 study published inthe Journal of Sports Medicine and Physical Fitness found that women con-suming soy protein for four weeks had less oxidative muscle damage fol-lowing exercise as compared to those consuming whey.

If you’ve fallen prey to all that nonsense about soy lowering testos-terone and raising estrogen, you can let it go. That misinformation hasbeen perpetuated by a couple of old and very poorly done studies. Themost recent review study analyzed the 15 quality studies done on soy and

testosterone levels in men. The researchers concluded that soy does not altertestosterone concentrations in men.So consider adding soy to whey and casein protein. It will actually save you

money in the long run. Soy protein is inexpensive compared to dairy proteins, so if you cutthem with soy, you are actually allowing your whey and casein to go further. Mix about half ascoop of each protein (about 10 g) into your shaker cup. Or since milk protein is 80% casein,mix half a scoop of whey and soy into 1.5 cups of milk. Drink one right after workouts to maxi-mize muscle growth, before workouts, or whenever you need a dose of quality protein. PH

OTO

S OF JIM: COURTESY OF BO

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Bon Appétit, B.C.The Paleolithic diet is gaining popularity with many fitness advocates,but is it really the best way to eat? BY ALEXANDRA BLACK, RD, LD

THE “CAVEMAN DIET”The Paleo diet—also known as the

“caveman diet”—is a way of eating

inspired by the diet of our Paleolithic

ancestors, the men and women

who lived 2.5 million years ago,

before the agricultural revolu-

tion began about

10,000 years ago and

provided mankind with

a steady supply of grains,

corn, dairy and domestic

meat. The theory behind Paleo

eating is that our bodies are

genetically programmed to eat

certain foods, and that many

modern health problems like

obesity result from the intro-

duction of grains, dairy and

other processed foods, which

wreak havoc on our metabolic

systems. The diet, and it’s

“allowed” and “restricted”

foods, are based on anthropological

research providing insight into what

pre-agricultural humans ate.

Foods allowed on a strict Paleolithic

diet include lean meats and seafood,

eggs, fruits and nonstarchy vegetables,

nuts (except peanuts), seeds, and plant-

based oils such as olive, coconut, avocado,

walnut or grapeseed. Restricted foods

include processed meats like salami;

dairy; grains such as rice, pasta, wheat

and corn; starchy vegetables like pota-

toes; soy products; legumes like beans

and peanuts; alcohol; and refined sugar.

Following a Paleo diet does not

require adhering to portion sizes or

food measurement. The recommenda-

tion is to eat Paleo-approved foods

when you are hungry and stop when

you are full. The idea is that it’s fairly

hard to eat too many calories when

they are coming from protein sources

and high fiber, filling sides like vegetables,

fruits or healthy fats. The Paleo diet

can be followed strictly or modified

to meet your individual needs. For

instance, some follow an 80/20 rule

of eating Paleo about 80% of the time

and allowing room for leniency with

other foods or cheat days. Others follow

a strict Paleo diet but include dairy,

butter, or both.

The research on the Paleo diet, while

promising, is fairly limited. Several small

studies have shown a Paleolithic diet

may help improve markers of health in

both healthy people and those with

chronic disease. For example, one study

showed that a Paleolithic diet resulted

in lower mean glycated hemoglobin (a

measure of blood-sugar control over

time) values, diastolic blood pressure

and waist circumference, and higher

HDL cholesterol (the “good” cholesterol)

when compared to a standard diabetes

diet. Among healthy adults, a small

metabolically controlled study (i.e., what

participants ate was strictly

controlled) found improvements

in blood pressure, glucose toler-

ance, insulin sensitivity and

cholesterol without weight loss

over a 10-day period.

In addition, while the evidence

for the Paleo diet (especially in

athletes) is not prolific, research

has shown high-protein/low-carb

diets to be effective for fat loss in

a number of studies. Recently, a

study appearing in Nutrition &

Metabolism found that Paleo

dieters not only felt more satis-

fied in terms of appetite, but also

had lower levels of circulating leptin, a

hormone that regulates appetite, food

consumption and body-fat storage.

WHY EATING PALEO ISAWESOME• It eliminates unhealthy food. Eating

whole foods and avoiding food products

with refined sugars, preservatives, harm-

ful additives, high levels of sodium and

added fats has numerous benefits in terms

of weight management, health and athletic

performance.

•More vitamins and minerals. Because

you eat more fruits and veggies on a

Paleo diet, you are getting much more

fiber, vitamins, minerals and antioxidants

than on a typical Western diet. Vitamins

You may have heard lately about a very old way of eating that’s become de rigueur in many fitness

circles: the Paleolithic diet. The first articles on this diet were published in the mid-’70s in the

New England Journal of Medicine by Loren Cordain, Ph.D., a professor at Colorado State

University and author of “The Paleo Diet.” These days, it’s been widely popularized by the CrossFit

community and bloggers around the world.

Is it right for you? Here’s what the research says about Paleo eating, along with some of the pros and

cons of dining like a caveman.

Eating Paleo can take more effort, but at least the hunt-ing and gathering is done in stores and farmers’ markets.


can help, but 90% of the nutri-

ents in a typical multivitamin

tablet are not absorbed (i.e.,

they are excreted in urine).

Studies have shown that eating

more fruits and vegetables

reduces cancer risk, but when

researchers attempted to iso-

late and supplement specific

vitamins common in produce,

the effect wasn’t replicated.

• Less “bad” fat and more “good” fat. The Paleo diet typically consists of more

omega-3 and unsaturated fats via

increased intake of foods like almonds,

walnuts and avocados, and reduction in

saturated fats by eliminating high-fat

meats and processed foods like chips and

desserts. Unsaturated fats may reduce

inflammation, which is good for everyone,

especially athletes.

• Health Benefits. Although the research is

limited, the Paleo diet has been associated

with greater weight-loss success, greater

satiety and improvements in markers of

chronic disease. There are numerous

anecdotes of people having found success

eating this way.

WHY IT’S NOT SO AWESOME• It takes more planning. It’s easy to get

enough carbohydrates and calcium on a

standard American diet. It’s also easy to

grab lunch at the office if you forgot to

pack one. So while it’s possible to meet all

your nutritional needs on a Paleo diet

while enjoying good food, it requires more

planning and meal preparation. If you’re

not used to packing your lunch or cooking

nearly all of your meals, it will take an

adjustment.

• $$$. Don’t believe that it’s more expen-

sive to eat a healthy diet, but following

a strict Paleo diet will up your grocery

bill, at least a little bit, due to increased

purchasing of meat and vegetables. This

increase will be greater if you switch

completely to organic and grass-fed

products. On the flip side, if you give up

junk food and soda and eat out less, this

will probably even out.

• Does it make sense? Cordain argues

that our bodies are genetically adapted

to a Paleo diet, and the influence of

grains and processed foods has led to

our current health problems. But people

started eating bread 10,000 years ago,

and the epidemic of obesity and chronic

disease is at best a 30-year-old problem.

So is bread and dairy the devil? Or is

an increasingly sedentary lifestyle,

combined with more people eating out

more often, and ever-growing portion

sizes the real culprit?

• Carbohydrates. For most people, the

moderate carbohydrate levels in a Paleo

diet are enough to support normal

functioning and maintain glucose and

glycogen stores. However, people with

higher carbohydrate needs, like

endurance athletes or rowers doing

multiple workouts per day, may have

a hard time meeting them on a Paleo

diet. “The Paleo Diet for Athletes,”

written by Cordain and endurance

coach Joe Friel, actually recommends

following a Paleo diet for most of the

time, while supplementing other foods,

such as sports drinks, around workouts

to get adequate carbohydrates.

• Difficulty. US News & World Report

rated the Paleo diet one of the worst

diets for 2011, and difficulty was a

factor. For some people, eliminating

three major food categories (grains,

dairy, legumes) may just be too much

to stick with over an extended period.

Going on a drastic diet that you won’t

be able to maintain could result in frus-

tration, stress and ultimately giving up

and just “eating whatever” for a while,

which will be a weight-loss and/or goal

setback, and just leads to more stress.

SO WHAT SHOULD YOU DO? There is no perfect diet for all

people. That being said, there is

merit to the principles behind the

Paleo diet, and at the very least

it’s a good framework for building

a healthy, maintainable diet.

Ideally, you do want to eliminate

processed foods (like Spam,

Cheetos, fast food, etc.) and focus on

more “Paleo foods” like lean meat, fish,

vegetables, fruit, nuts, seeds and oils.

However having the occasional whole

grain (wheat bread, brown rice, whole-

wheat pasta, oatmeal, etc.), dairy products

or legume isn’t going to kill you (unless

you have a food allergy). Here are some

good guidelines to follow:

+Load up on lean meats, veggies and

fruits first. They contain those essential

nutrients like protein, fiber, vitamins

and minerals.

+Eat a healthy diet that works for you

and doesn’t drive you crazy. You want

to follow a healthful nutrition plan, but

you don’t want to set yourself up for

failure either.

+Avoid processed crap. It’s that simple.

If the ingredients list is longer than

your entire grocery list, and you find

yourself trying to decide if it’s healthy,

just put it back on the shelf. It’s probably

not that great for you.

+Avoid added sugars and sodium.

That includes canned stuff, “premade”

meals, sugary beverages, junk snacks

and many breakfast cereals.

+Limit the booze. It’s empty calories

and makes you feel not awesome the

next day, which can increase cravings

for less-healthy foods and limit your

desire and/or ability to work out.

+Disregard all of the above and have

a cheat day every now and then. It can be

good for you.

Fresh fish and vegetables are staples of the Paleodiet, one reason why it contributes to weight loss.


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20 PHYSIQUE 3D Winter 2013

GIRL NOTINTERRUPTED

At 19 years old, Ella Kociuba is a record-breaking Spartan racer. Her doctors are just happy she can walk.



The pain wouldn’t end. It seemed that Ella Kociuba, still just a child, would bepermanently damaged.

A competitive endurance horseback rider, Kociuba was only 12 years old when

she was thrown from her horse and knocked unconscious. When she came to,

she discovered that she had broken her L4 and L5 vertebrae.

After weeks of agonizing treatments, doctors were concerned she may never

walk again. Then a specialist discovered that a huge block of bone had hid a

birth defect that revealed that her spine had never been connected to her

sacrum. She agreed to an experimental surgery that lasted nine hours, where

several rods and screws were used to align her spine.

The procedure worked, and she got back on her feet—but not on her horse.

While recovering, Kociuba remembers what her doctor told her: “You are never

going to be able to ride your horse or do sports again.”

Not exactly. After two years of heavy physical therapy, Kociuba (pronounced

ko-see-ba) got back on the horse, literally and figuratively. The native Texan put

on her running shoes and hasn’t stopped since. In fact, Kociuba, who will be

20 years old this June, became the youngest woman ever to win a Spartan Race,

a grueling obstacle race developed by British special forces officers (see sidebar).

Now Kociuba is a rising star on the circuit, an exceptional competitor with the

heart of a lion and the hair of a cheetah (she recently had her blonde locks styled

in a cheetah print). Photogenic, with loads of style and personality, she’s in high

demand from sponsors and race organizers who see in Kociuba the new face of

a thrilling and entertaining sport on the rise.

We recently caught up with the busy young Spartan racer to learn more about her.

PHYSIQUE 3D: Now how did you start doing Spartan Races? ELLA KOCIUBA: My family is really athletic, so I wanted to do some-

thing after I recovered from my accident. I couldn’t handle contact

sports because of my spine, so I started running. I tried out for the

cross-country team and I made it. I ended up getting into varsity and

then I excelled into regionals. After I graduated high school, I got

some college offers, but I was still really involved with horses. I ended

up staying home and doing community college. Then I was flipping

through a magazine and saw an article about obstacle racing.

P3D: Is that all it took?EK: It was like a movie moment. It was something about, “If you’re bored

with running, try Tough Mudder.” I did a Tough Mudder and ended up

winning my heat. Then I came across Spartan Races, and I saw there was

one coming to Texas. I ended up entering into it, and actually won that

one as well. I thought, I think I found something that I’m good at. So it

kind of took off from there.

Mud, muscle and moxy: Whether inthe gym or in a Spartan Race, EllaKociuba overcomes all obstacles.

BY STACY ACHUA

P3D: Isn’t Spartan racing hard on thebody like contact sports?EK: It is extremely taxing on the body.

After a Spartan Race one time, I went for

a 12-mile run and ended up tearing up

some cartilage in my knee. That put me

out for a good while, so I did a figure

show. The weight training really helped

with my spine, because I have a stronger

core and hamstrings, so it helped me

build a solid base. But, yeah, Spartan

Races can be hard on my spine. I still

have my bad days.

P3D: So you still have rods and screwsin your spine?EK: Oh yeah, they’re permanent.

They’re titanium. Four metal rods

and six screws.

P3D: What inspired you to keep doingathletic events after all that trauma?EK: I don’t know. It’s like I’ve got this

itch in the back of my throat, but I

don’t want to clear it. It will never be

clear. I couldn’t stand the idea of not

being what I wanted. When I was a lit-

tle girl, I had these dreams of being a

great athlete, doing what I love and

traveling. And right now I’m doing

what I love. When doctors told me I

couldn’t do that, for awhile it weighed

really heavy on my shoulders. It was

a long struggle just to get back to run-

ning. It was worth every little ache and

pain because I proved to myself that I

could do it.

P3D: So when you hurt your knee youdecided to hit the weights hard?EK: I had been doing some weight train-

ing while I was running, but I changed it

to put more muscle on. That’s when I

really fell in love with weight training.

P3D: Does having more muscle helpwith Spartan Races?EK: Extremely. I’ve always been a stockier

build, so it was really easy for me to pile

on some muscle. In the shorter races,

you have to run almost a perfect race,

especially when you have competition.

For example, back in Arizona, we were

running extremely fast, and I was hitting

every obstacle, and I would excel just

due to my strength and power. In the

Spartan Races, you have a lot of physi-

cally demanding upper-body tasks

that you have to complete. A lot of my

competition are just strict runners, and

if I can keep up with their speed, I will

excel extremely well next to them on

the obstacles.

P3D: What kind of training do you dofor Spartan races? EK: It’s more like CrossFit kind of

training. In the morning I run, and

in the evening I do neuron muscle-

stabilizing training.

P3D: What is that?EK: It’s a lot of pre-exhausting, so I’m not

lifting heavy, heavy weights anymore.

For instance, when I work on my legs,

I use one of those balls that’s flat on the

bottom [a BOSU]. I have to make sure

I don’t fall, so you work your fast-twitch

muscles, so you don’t fall. Your whole

entire leg is burned out after that.

P3D: What’s your nutrition regimen like?EK: I eat a lot of chicken, a lot of vegeta-

bles. Most of my carbs come from sweet

potatoes. Since I train twice a day and

I run so much, I’m not doing any crazy

carb depletion. I’m not training for looks;

I’m training for performance. I eat six

meals a day, every three hours. And sup-

plement-wise, I take a lot of glutamine,

because I’m always working out. I take

a multivitamin and CLA.

P3D: You said you did a figure contest.How did that go?EK: It was OK. I was kind of out of my


(Top) Kociuba in a familiar position at a recent SpartanRace: front of the pack. (Above) An ecstatic Kociuba celebrating another victory.

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element. But it was something to check off

my wish list. The diet sucks. At that time,

I was only, like, 18 years old, and basically

I wasn’t mature about willpower and

being decisive, like I am now. I learned

how not to look at a peanut butter

jar and dive into it. It was a lot of

trial and error to figure out what

works for me. But I learned after

that show that patience is the

most important thing. I learned

that to have the physique I wanted,

I had to be super strict.

P3D: How do you fit all this andschool into your schedule? EK: I’m always tired [laughs].

I’m only taking three classes

right now; I’m about to go into

a physical therapy program at

a local college. But I wake up

around 6:20 in the morning and

I do my running. Then I have classes

later in the day.

P3D: Do you still ride horses?EK: I do, usually on the weekends. I train

twice a day Monday through Friday, and

then I just train once during the weekend.

So Saturday or Sunday, I take my horse

out for 12 miles or so. I want to compete

in another race, but with my schedule, it’s

really hard to find a race that isn’t the

same day as my own race.

P3D: You’re known for your uniquestyle. You recently cut your hair into acheetah pattern and got a skull tattoo. EK: I’m a little different, you might say.

I’ve always been slightly edgy. It’s

crazy, because I’m terrified of needles,

but I’ve pierced myself 14 times. It’s

just who I am, and I’m not afraid to be

it. I have a tattoo of a big tribal horse

with wings on my rib cage—it repre-

sents my accident and recovery. The

one on my arm says “overcome” with a

little skull. People get a little bit intimi-

dated with it, but really I just want to

giggle. I’m a very nice person.

P3D: What does it mean to you to haveovercome what you did?EK: I don’t even know how to describe

it. Every day I am so blessed, especially

with the support I get now. The families

who come out and support me, the fan

base, there are really no words to say

except thank you, and every day it helps

me push harder. It’s crazy.

P3D: Is there anything besides racingthat you want to do?EK: I want to inspire people and be the

best I can be, as cheesy as that sounds.

P3D: Have you thought about doing fit-ness modeling or branching out intoother sports?EK: Yeah, I’m open to everything. I’ve

even thought about doing CrossFit, but

the thing about CrossFit is that

it’s about throwing around a lot

of weight, and I don’t feel my

spine could handle it. I have no

limitations on what I want to

do in life. I would love to model,

I would love to do anything. I’m

only 19, so I’ve got a lot ahead

of me.

P3D: What advice would you giveto people who have experienceda bad injury and are worried thatthey won’t be able to continuetheir athletic activity?EK: What helped me a lot is I

kept a journal—what I wish I felt

like; what I wanted; how I actually felt;

my dreams. I would put down every-

thing, no matter how bad it was, but I

would follow it up with what I saw

myself doing in the future. I kept writ-

ing down my dreams, and my dream

was to be a big name in the fitness

industry, and it was all about being

able to have faith in myself and being

able to push through everything. Even

though after a year and a half and a lot

of pain, I told myself that I would be

OK. If I wanted it bad—and I do—I will

recover and I will regain. It’s all up to

you. No matter how bad the situation

is, you have to make the best of it.

For more, visit facebook.com/ekociuba

and follow her at twitter.com/ellakociuba.

Spartan Races were developed byeight ultra-endurance athletes fromthe Royal Marines who wanted tocreate world-class obstacle races.Courses are uniquely designed totest mental and emotional fitness,and they’re known to be muddy,creative and extreme—but alsoexhilarating and fun. You can race

as an individual and/or with ateam. Spartan Races are held inter-nationally and in almost everyregion of the U.S.

There are three different levelsof Spartan Races of escalating dis-tance and difficulty. 1) Spartan Sprint. The gatewayrace that lasts three miles. It does

not matter how great an athleteyou are, start here.2) Olympic Super Spartan. Thisrace is eight miles long, with adozen or more obstacles. 3) The Ultra Spartan Beast. Thisfeatures 10–12 miles of obstaclesthat may or may not make yourhair stand on end. You need to

work up to this level.There is an ultimate level, the

Spartan Death Race, but you don’tneed to know about that yet.

Visit spartanrace.com for moreon Spartan Races or to find one in your area. The site has all theinformation you need and an inter-active map for upcoming events. CU

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| CrossFit | BY MICHAEL CAMPI

You may have seen the CrossFitGames on ESPN, or know some-

body who has tried CrossFit and ravesabout it. You may have marveled atthe feats of strength and the action-figure bodies. You may be boredwith your current workout, frustratedat your progress, or just want to giveyourself a jump-start. Whatever thereason, if you’re interested in tryingCrossFit, you need to know whatyou’re getting into.

CrossFit has a lot of variety builtinto its format, and CrossFit gyms canbe just as diverse from one another.Be savvy and do your homework.Research the CrossFit gyms in yourneighborhood and see if they havecomplimentary classes. CrossFit gymsoffer “workouts of the day (WOD),”and you may even participate in abeginner’s WOD.

The workout will be explained andexercises demonstrated, along withany modifications to accommodate

different fitness levels and biome-chanics of individuals. This is keysince many people who beginCrossFit are unfamiliar with some of the Olympic weight movements.

This is how it usually goes: Theworkout doesn’t seem too hard atfirst, but as fatigue sets in, it becomesexponentially more difficult—untilyou hit the wall. CrossFit workoutstend to be short (around 30 minutes),which is one of the appeals of the regimen, but it’s intense and mostpeople have to work their way into it.

After your first session, you willthink one of two things: I must be inreally bad shape to be this messed up.I want to improve and be in greatshape like the regulars here. I’m in; or, This is killing me. Another of theseworkouts will finish me off. I’m out!If it’s the latter, don’t be scared offwithout discussing your feelings withthe training staff. CrossFit can beintimidating to newcomers.

If you decide that CrossFit is foryou, you’ll want to know if the gymfits your needs. These are some ofthe questions to ask: n Will I get hurt doing CrossFit?A lot of people push too hard or doexercises incorrectly. The CrossFitmodel includes both simple, body-weight-only exercises and complexmovements with free weights andkettlebells. You need to learn thesemovements with reasonable efficiencybefore going hell-bent in a WOD. Ifthe gym you are investigating is notable to rationally address this issue,then you may want to move on.n What are the qualifications of theinstructors? Ask about their athleticbackgrounds. Ask if they can providereferences. Based on the gym, you will get a variety of answers. If they candeal with your concerns in a cohesiveand satisfying manner, then you maybe in the right place. If, however, theystart to get defensive and evasive, takeyour business elsewhere.n Does the gym accommodate yoursituation? Be clear on rates and classavailability. CrossFit is arguably oneof the more expensive workoutoptions, and you’ll want to know thatyou’ll have ample opportunity to takeadvantage of their programs. Findout if there are enough classes foryour experience level, and if hoursare compatible with your schedule.

If you want to try CrossFit, keepthese things in mind and go for it.

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| How I Did It! reader transformation | BY DARREN WILL IAMS

DARREN’S STORY BEGINS in April2008, when he weighed 452 lb.

He lived in fear of heart problemsand worried that he would not live to see his daughter grow up. The primary motivation behind my

lifestyle change was the fact that I wanted to be able to live a long lifeand be there for my daughter. I want-ed to play outside with her and beable to walk her down the aisle whenshe got married. I wanted to providemy wife with the happiness that she

deserves. When I looked at myselfand the health issues that I had startedto have, I was scared to death that Iwould not live long enough to be apart of my daughter’s life. She was 3 years old at the time.I started counting calories and

began to try to walk outside. At first,it was a struggle to even make itaround the block without being out of breath, or my back and legskilling me. I joined a health club inMuscatine, Iowa, in October 2008,and it was one of the biggest keys tomy success. Being able to work outevery day, anytime of the day,allowed me to stick to a daily work-out routine. Having 24-hour access,as well as access around the countrywhen I traveled, was absolutely criti-

cal for me to not lose focus.My workout regimen started

with walking at 2 mph on thetreadmill for 10–15 minutes.Today, I run seven miles eachday on the treadmill at 6.5mph, lift weights three times aweek, and ride on a stationarybike three or four times aweek. I feel that the key to mysuccess was tracking my daily work-out results, setting goals, and strivingtoward achieving those goals. Imade sure that I did not go to theextreme, gradually increasing theintensity and length of workouts so I could be successful.Planning is also a key factor for

success—planning your workoutschedule, your daily meals the day

before, travel plans on where andwhen to work out, and where andwhat to eat.There is no one magic list of steps

to follow to make it happen; it has tostart with a 100% commitment fromyou to see it as a lifestyle change, not a diet. From there, it comesdown to hard work, setting goals,focus and accountability.

A Father’s WishDARREN WILLIAMS COULDN’T BEAR THETHOUGHT OF MISSING HIS DAUGHTER’S WEDDING.

“There is no magic list of steps to follow.It all comes down to hard work, settinggoals, focus and accountability.”

BIO BOX

Hometown:Muscatine, Iowa

Weight Before: 452 lb

Weight Now:155 lb

COURTESY OF DARREN WILLIAMS

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