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T H E M A G A Z I N E
2012
LOOKING GREAT AT ANY AGE John Hansen NUTRITION EGGS! WHITES VS. YOLKS Mike Geary
FOR THE PROS POWERHOUSE CO-FOUNDER WILLIAM BIG WILL DABISHS TIMELESS CHEST WORKOUT +TRAVEL SECTION: HAWAII THE FRESH, FLORAL AIR ENERGIZES YOU
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For each edition of the PHG magazine, we consult with an elite group of highly respected fitness industry experts to ensure we provide our readers with the best educational and informational content as possible.
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Mike Geary Jon Benson Joel Marion Vince DelMonte Dr. Charles Livingston Steve Holman - Iron Man Magazine
Truth about Eggs Whites vs. Yolks .............22 Hawaii ...............................................................28 Flavia Del Monte ............................................42 The Timeless Chest Workout .....................59 Looking Great at Any Age ...........................62 2
POWERHOUSE THE MAGAZINE QUARTER 3 2012
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GROUPEX
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POWERHOUSE THE MAGAZINE QUARTER 3 2012
Eighteen months later, class sizes have nearly quadrupled, averaging 45 to 50 per session. Some classes max out the rooms capacity at 55 participants, with still more on a waiting list. Attendance like this helps improve the owners bottom line by tens of thousands of dollars in the first year of Les Mills programming, according to the Hollands. A group fitness launch was a centerpiece of the Grand Opening celebration of their second club, in nearby Auburn, when they took $25,000 in new business in one day three times the revenue they were expecting.
We were getting 45 and 50 people per class in June, July and August. Group fitness kept member retention up over those months, because people were still using the club. That in turned helped all our profit centers all those extra people kept the juice bar going, for example. Now our group fitness programming is well known throughout the area, Nikki says. We have people walking in off the streets to ask about our group programs. Getting people in the door to have a look at us is so much easier. Here are the key numbers showing Les Mills impact at Scott and Nikki Hollands two Powerhouse Gyms in Massachusetts: Total weekly attendance in group fitness classes reached 1200 in late 2010, compared with 300 in early 2009 before introducing Les Mills. Group fitness now provides around 30% of all visits to the two gyms, compared with 12% before Les Mills. Member retention has risen to 85% of members per year, compared with 74% before. Average group class numbers now around 45, compared with about 12 before. The largest class size is 55 (room capacity), and few classes have less than 40 participants. Scott and Nikki have been Powerhouse Gym owners for seven years, setting up one of the first Powerhouse Gym locations on the east coast. With the success of their club in Webster, they opened a second location in Auburn in 2009, and now have 6000 members across the two gyms. In 2005, they made a mistake in choosing their group-fitness provider, Nikki concedes. They licensed programs from another provider, but I saw instructors enthusiasm waning with each release. Now our instructors are phenomenal if
you could see their enthusiasm and motivation, it would blow your mind. We were lacking all of that with the other programming, she says. Its not just the programming. Scott and Nikki are fans of the Les Mills Group Fitness Management system, and the personal help they get from the team at Les Mills Northeast (one of six regional agents across the US). Switching over to Les Mills was the best thing we ever did. These people know their product, believe in it strongly, and stand behind it, Nikki says. Instead of speaking on the phone to folks on the other side of the country, we had Les Mills people in our club 48 hours after we met them. It was as if they were right next door as they helped us implement the Les Mills programs. Scott and Nikki arent finished innovating. Theyre about to implement CLUBCOUNT, a group fitness management tool from Les Mills that helps clubs get on top of their group exercise numbers and maximize its contribution to the club and members. And they cant wait for the SHBAM, Les Mills ninth program, to be released to US clubs. Nikki sees it as filling a gap in appealing to middle-aged, deconditioned consumers who want something simple and inspiring. Theres a real trick to getting nervous, intimidated, deconditioned middle aged women into the gym the first time. SHBAM will do that for us. Theres no doubt in my mind that if these women come in and try SHBAM, theyll be hooked on the gym and theyll be in BODYCOMBAT next month! Nikki Holland concludes: We are a true success story. If we could knock down a couple of walls and have a 75-person group fitness room, we would do that tomorrow. Were not stopping till were the biggest Les Mills club in the northeast. Les Mills is Powerhouse Gyms preferred provider of group fitness programming. You can find the Les Mills agent in your region at www. lesmills.com.
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GROUPEX
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From that point on, Dans respect for the military that perform and protect our Country was at an ultimate high, and he set out on a mission to help raise their fitness level. The next step was to actually observe a practice mission where this particular crew Rain Man, TT, Milky, and Hawk, were to protect our General from harms way. After permits were pulled, and clearance from MacDill was given, Dan was escorted through MacDill Air Force Base in a blacked out Suburban, through three checkpoints, to a building to be briefed on this mission, where everyone was suited up in full military gear, from protective vests, boots, goggles, rifles, helmets, guns, and gloves. Dan, with his fluorescent orange vest for safety, got back into the blacked out Suburban with the USSOCOM team, and set out on a mission on base, to replicate a mission called a Push. According to Dan, this is where there are a few vehicles that are traveling with our General and our special ops military police, and another vehicle rams their vehicle, called the Push. Our military police then take on a wounded soldier, and have to leave the scene with the General, walk down a deserted road, take on hostile fire from front to back, and left to right, with bullets that turn you blue upon impact, in addition to simulated RPGs going off, and proceed with the wounded soldier and General to a safe house position. They are then attacked from the outside in, experiencing flash bombs as well. They practiced this mission over for perfection. Dan explained that after this practice mission was over, USSOCOM huddled, and asked Dan to join the huddle to
discuss why he was there. They introduced Dan to the rest of the team, and Rain Man then said that During our missions, fitness and our ability to perform like a machine is of utmost importance. Dan is here with Kill Mode Training to help us be those machines. On a Mission, Rain Man said, If our fitness fails during a mission, then our psychological fails, and we are dead. Dan was brought there to help USSOCOM be in the best shape of their lives. Immediately after that test mission, Dan met with Coach Forbes to begin putting a program together. Forbes is Dans partner, and the reason for their successful boot camps at Powerhouse Gym Downtown. Dan knew that leaning on Forbes to help bring such an elite group to their maximum potential would be a no brainer with his Naval Academy background. Dan stated that picking an elite coaching staff is not an easy thing to do. To have the right mindset like Kill Mode, you must have an elite group, just like our military, and in order to train our elite, we must be elite. Dan looks for athletes like Forbes. However, when Dan met with Forbes to put this program together, he felt there were pieces missing to the puzzle, and decided to take it a step further. Dan requested to be taken out on the field by our special agents, fully suited up in protective gear from head to toe, be given a test mission, and go through hours of training and firing weapons to understand what their normal day on the field is like. He did exactly that one day, beginning his day at 5:30 a.m., meeting some of the USSOCOM team at the gates of MacDill. Dan, already dressed in his black cargo pants, long sleeve black shirt, and military boots, was brought back to the shooting range with the rest of the crew, and was fully suited up. He was given a bullet proof vest, gloves, special glasses to protect the eyes, holster on his thigh for a backup 9mm Glock, a kit over top, and ear protection. Milky and Rain Man told him he was a big guy, so he got a Scar Heavy special ops weapon. They then loaded up all their ammunition to be used. Dan went through approximately 10 different drills, some timed; some not. He learned how to use the weapons at full capacity, from the Scar Heavy to a 9mm Glock. He learned that if 1 weapon was to fail, you rely on the other weapon you are suited with. Dan was also trained on how to reload weapons, and how to shoot at
multiple targets. Some drills were standing and some were kneeling. Some were fully automatic, and some were single shots. Wow, what an amazing experience of a lifetime, Dan said of that day. Its not every day that someone gets a chance to actually experience what its like to use such amazing weaponry with our elite special ops team that protect our General. Even though Dan is very fit, knowing how his knees and lower back were feeling after just 5 hours of shooting on the field, carrying weaponry, and being fully suited, he could only imagine how these special agents feel after 13 plus hours at a time. Dan learned, firsthand, that being in kneeling positions shooting these heavy weapons, to running, or kneeling to standing to about face, their fitness level had to be top notch in order to be the best. Making mental notes, Dan realized that core, explosive movements, lower body, upper body, back, and shoulder muscles all had to be trained. Dan observed a ton of information and took it back to Forbes a second time, and was able to design a program to help raise their fitness level with Kill Mode Training Co. With Forbes knowledge and experience, he felt a huge sense of purpose to want to help out the military. See, Kill Mode is a mindset. The definition of Kill Mode is: a mental shift that occurs approximately halfway through a work set, in which fatigue is ignored, adrenaline prevails, and all-out max effort world domination begins. This mentality has been a huge success behind Dan Longs Kill Mode Training Co. Dan and Forbes share the same mentality with our elite military - To achieve and shatter all goals. Dans mission has always been to raise the level of fitness worldwide, experiencing elite coaching, providing ridiculous, sick results! They put together a program consisting of 5 days a week, in which a special boot camp was put on for the USSOCOM team.
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After 2 weeks of training, the special ops team was already seeing differences psychologically and physically. On a daily basis, you could hear Coach Forbes yelling at them to drive harder, to shorten breaks, to perform better, and to execute faster. Our elite military were so thankful and so willing, that, with each week, they shared triumphs within regimens that they would perform on base. Others were also noticing the many differences from when USSCOM started training with Kill Mode. Rain Man, TT, Milky, and Hawk, started making serious progress, and Coach Forbes was fired up! Dan and Forbes took it another level with the military, and consulted with them on their nutrition, as they wanted them to eat a better nutritious diet to push the level even farther. Dan explained how important it is for the inside of your body to run like a machine, like the outside of your body. Dan and Forbes were able to help change their outlook on the way they ate, to perform at an optimum level like a racecar. Dan says if a car was built to perform like a racecar, then the only fuel that would run that car would be race fuel, otherwise, the car would sputter, like if you were putting cheap gas in such an awesome machine. Dan explained that your body is the same as a race car. If you want it to perform elite, you have to feed it with pure, all natural foods, unlike the processed foods that we all know our country is turning to. Dans mentality has made so many of his clients, including our military, see eating habits in a completely different way. The most important thing that we should be worried about is what were putting in our bodies. If were going to cut corners and we want to live long, try eating healthier, exercise regularly, and treat your body like the machine that you are. Throughout this journey, Powerhouse Gym members were an audience to the military boot camp being performed 5 days a week with Coach Forbes. Dan felt all that positivity needed to be taken advantage of, so Dan and Forbes launched an additional 20 boot camps per month for Joes and Janes alike, whether an athlete or not, and now have 56 boot camps running at Powerhouse Gym Downtown. Dan stated We have fitness for all levels of people, and goals for us to shatter. As Dan Longs Kill Mode Training Co. motto says, We dont Hit Goals, We Shatter Goals.TM These boot camps include a Kill Mode Blue, Kill Mode Orange, and Kill Mode Red, for three levels of challenges to your fitness, and also, a
newly added Martial Arts Boot Camp run by Master Danny. Powerhouse Gym Downtown, being known for such a high energy, amazing facility, has made a perfect home for Dan Long and Kill Mode Training Co. His boot camps continue to grow, levels of fitness continue to be raised, fat continues to shed, and new clothes are being bought weekly! Dan started his business when the Downtown Tampa Powerhouse Gym first opened over 3 years ago. Dan had a great relationship with the owners, Eddy, Johnny, and Matt, and started his business on his own, with zero clients and a Kill Mode drive to succeed. Since the beginning, Dan was known as the TRX Guru, mastering the TRX apparatus. A little over a year in, overwhelmed with clientele, he brought on his first coach and branded Dan Longs Kill Mode Training Co. Since then, Dan and his team raised tens of thousands of dollars for children with cancer, recruited a team of 7 elite coaches from around the Country, to date, launched 56 boot camps, has 170 clients online around the world with the Famous Joel Marion, and now sits on the advisory board of the new all natural line of supplements, BioTrust Nutrition. His Elite team consists of HihI Coach Forbes having a Naval military background, elite coach, and previously an elite football and running athlete; Coach Nicole, Dans Wife, who is a spokesperson for Kill Mode, humanitarian for the company, fitness entrepreneur, and runs the whole back end of the business and all that entails; Coach Alyssa, elite soccer player, and fitness entrepreneur; Master Danny, 23 years Tae Kwon Do 5th Degree Black belt, and fitness entrepreneur; Coach Rachel, elite softball pitcher, bikini competitor, nutrition specialist, and elite coach; and Coach Michelle, business coordinator, marketing director, former army medic, cross country runner, and fitness entrepreneur. Dan thanks Powerhouse Gym Downtowns Matt, Eddy, and Johnny for giving him such an amazing unmatched facility to express his passion to the world.
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NUTRITION
Ingredients
6oz of diced Chicken Breasts 2 Tbsp of Perfect Spaghetti Sauce (see Salads, Soups and Sides section) or any healthy commercial spaghetti sauce. The Perfect Spaghetti Sauce can be found on page 152 of Anabolic Cooking. 1/3 cup of low-fat Mozzarella 1 Whole Wheat Pita Bread 1/4 cup sliced Mushrooms 1/4 cup diced Green Pepper 1/4 cup diced Red Pepper 1/4 cup chopped onions Salt and Pepper
Directions
1. 2. 3. 4. 5. Cook chicken separately. Spread spaghetti sauce on one side of the pita bread Top with chicken and veggies Sprinkle with mozzarella cheese, salt and pepper Bake in oven at 375 Degrees F. for 15 minutes or until pita bread is crusty.
***Cool Tip from the Muscle Cook: when the pizza is nearly done, turn it to broil and watch carefully as the cheese turns to a golden brown just like the real thing.
Nutritional Facts
(Per Serving) Calories: 410 Protein: 44g Carbohydrates: 36g Fat: 10g
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There you go. My Anabolicious Chicken Pizza Recipe. Give it a shot and Im sure youll love it. Want to eat yourself MUSCULAR & LEAN? Click here to learn how: powerhousegym.com/anaboliccooking Author bio: Dave Ruel aka the Muscle Cook is a bodybuilder, nutrition expert and the author of the bestselling Anabolic Cooking.
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If you do find an unpleasant aftertaste in stevia, youre better off avoiding sweeteners entirely. Try to retrain your palate to do without sweetness. Or grab a piece of fruit, which has enough sweetness to tide you over and healthy antioxidants and nutrients. Isabel is a certified nutrionist and excercise specialist who has helped ove 250,000 people lose weight, improve their health and change their lives for the better. She is the co-founder of Beyond Diet. W W W. P O W E R H O U S E G Y M . C O M
NUTRITION
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This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!Its a shame at how many restaurants you can walk into these days and see that the healthy breakfast menu always has egg white items instead of whole eggs. Are we really still in the fat-phobic 80s? By throwing out the yolk and only eating egg whites, youre essentially throwing out the most nutrient dense, antioxidantrich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... its not even worth trying to list them all.
And 3rd high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to lower your cholesterol just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs. In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental. To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did. So I hope weve established that whole eggs are not some evil food that will wreck your body... instead,whole eggs are FAR superior to egg whites. But what about the extra calories in the yolks? This is actually a non-issue and heres why... even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body. Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat! Your normal supermarket eggs coming from mass factory farming just dont compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cagefree organic eggs from healthier chickens allowed to eat more natural feed and roam freelywill have much higher vitamin and mineral levels and a more balanced and healthier omega-3 to omega-6 fatty acid ratio. I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free-roaming and healthy.
Most people dont realize that theres a major difference because theyve never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farmhad strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general. This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc., transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. Its aDRASTIC differencein the nutrition that you get from the egg. So next time a health or fitness professional tells you that egg whites are superior (because of their fat-phobic mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks. And can we all please STOP with this silliness about eating an omelet with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, wed all be better off eatingALL of our eggs with the delicious nutrient-dense yolks. After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol. Another interesting study about eggs... I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagelbased breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters, who would have been more prone to wild blood sugar swings and food cravings. Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost every day with breakfast, and I maintain singledigit body fat most of the year. Enjoy your eggs and get a leaner body! Mike holds numerous certifications and degrees in fitness and is an industry expert who has authored, The Truth About 6-Pack Abs, which has sold 500,000 copies worldwide.
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WEIGHTLOSS
How To Triple Your Fat Loss Workout Results In Half The Time Or Less!
By Rob Poulos
Do you want to know how to triple the results you get from your fat burning workouts? In half the time? Or less? OK, I agree, thats a silly question. Of course you would! So if you somehow manage to finish this entire article, a near miracle in todays world of information overload, youll be able to do just that! Now this may come as a shock, but I have found that the most efficient form of exercise for fat loss and total fitness is intensity-based resistance training. I can tell you nothing Ive ever tried seems to create a faster resting metabolism or requires more stored energy (read this as fat!) than building some good old quality lean muscle with slower, controlled exercises done in fairly rapid succession. In fact my wife Kalen and I personally used this same type of routine, combined with nutrient-rich based eating, performing workouts of 15-20 minutes just 2-3 times per week to drop a combined 101 lbs.
OK, so lets get to it and find out the simple way you can dramatically improve your own results with your resistance training efforts for fat loss. First, lets examine the 3 different strength levels we all have in any resistance exercise. 1. Positive Strength Take the dumbbell curl exercise for the biceps, for example. In this movement, you begin with the weight down at your sides. You proceed to smoothly and slowly curl the dumbbells up to your shoulders. This movement trains your positive strength level. 2. Static Strength Now that youve curled the weight successfully, you should then pause briefly and contract your biceps hard at the top of the movement. This trains your oft-neglected static strength level. 3. Negative Strength Finally, you should begin to lower the dumbbells SLOWLY back to the starting position. This trains your negative strength level. Now, there are 2 main problems with most trainees form: They are performing the positive or lifting portion too quickly, allowing momentum to do much of the work instead of the muscle. Most trainees dont even bother with working the static or negative strength levels during their exercise at all.
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So by moving too quickly on the lifting or positive portion of the movement, while not pausing or contracting sufficiently at the top, and not taking nearly enough time on the negative portion, they are getting only a fraction of the benefits that this exercise can truly give them. And youll be surprised to know the static and negative portions of a movement can actually create deeper inroads into your existing strength levels than the positive portion of the movement can. Greater inroads into your starting strength level is desirable, as it will lead to greater progress faster, assuming you give your body appropriate time to recover. So why do we care so much about strength for fat loss? Simple: strength leads to muscle growth, which leads to a faster resting metabolism, which leads to more effortless fat loss and various other improved health factors that promote leanness that could take up another couple of pages at least ;-). So your next question is, how slow should we go? Weve found best results by taking about 3-4 seconds on both the positive (lifting) portion and negative (lowering) portion of the exercise, while holding for a count of 1-2 during the contracted position. In our Fat Burning Furnace blueprint, I take these concepts to the next level. Here we are using these techniques and others to maximize your static and negative strength levels in order to push the limits of your lean and healthy genetic potential to the max. Thats when the real fun begins. So make sure not to neglect true power of all 3 levels of your strength in your next resistance-training workout. Dont waste the opportunity to triple your results! My wife Kalen and I lost over 101 pounds by using these tips (along with a few other techniques), and youll also find it interesting that: We did it by enjoying deliciousfoods several times a day, every day, almost never hungry... We DID NOT do one minute of cardio, but still lowered our resting heart rate and re-captured that near boundless energyof our 20s... I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4... Learn the 5 biggest mistakes youve probably been making trying to fight the flab... Powerhousegym.com/ fatburningfurnace
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TRAVEL
Maui Powerhouse Gym and the Island of Maui The Place for Renewal in Mind, Body & Spirit
Special Contribution by Powerhouse Gym, Maui
Maui, the second largest island in the State of Hawaii, is widely recognized as one of the most beautiful and magical places in the world to live and visit. It was ranked the Best Island in the World for the 17th time by Conde Nast Traveler in October, 2011. It was also voted the Best U.S. Island (a category formerly known as the Best Pacific Island) for the 21st consecutive year. Maui County Mayor Alan Arakawa notes that, Maui has so much to offer. It is an island of incredible beauty featuring unparalleled service, top-notch activities, excellent restaurants, a wide variety of accommodations and the friendliest folks anywhere. Executive Director of the Maui Visitors and Convention Bureau, Terryl Vencl, notes that Maui continues to capture the hearts, minds and imaginations of visitors the world over. Our visitors seek variety, choice and adventure, planned or spontaneous. They want to know lots of options are available, but want to have the freedom to be as active or relaxed as they choose. People who come to Maui often describe the island in a single word Captivating! Maui has phenomenal beaches that together span 120 miles of coastline; Humpback whales that visit the waters off Maui each year, lush tropical areas such as Iao Valley and Hana that are reminiscent of old Hawaii; world class surfing, wind and kite surfing spots on the North Shore; scenic Upcountry Maui where youll find a large farming community (although farming is taking place in many areas across the island); Haleakala (meaning house of the sun), the islands highest peak at 10,023 feet above sea level and an experience to behold; world class resorts in South and West Maui; food that is off the chart, great golf with 14 course to choose from, several of which are ranked among the worlds best, and activities galore (an aquarium, botanical gardens diving and snorkeling adventures, miniature golf, parasailing, submarines, zip lining, and more.) With all this, it is easy to see why Maui is known as being No KaOi (meaning the best). But, did you know that is also a great place for wellness, healthy living, and alternative healing? Mental, physical, and
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metamorphosis as well. In November 2011, the previous Powerhouse Gym closed, leaving its members at an extreme loss. However, three Maui residents, Cathy and Wayne Berry, along with a local businessman, Max Tsai, banded together to re-open the gym. They bought the assets of the old gym and, with the support of many former staff, instructors and local community volunteers, overhauled the building to re-open it again on December 17, 2011. As part of an international gym family that sets high standards and leads the fitness and gym industry, Maui Powerhouse Gym is helping people achieve their fitness goals. They are a haven for residents looking to release some endorphins, as well as attract individuals who may not have a Maui zip code. Many come from the Mainland (or further abroad) to incorporate a great workout while on Maui for business or pleasure. With many fitness conscious individuals trying to mix business, vacation, and/or family while trying to maintaining their wellness goals, Maui Powerhouse Gym is an ideal place for visitors to have those needs met. Here, you can get your workout in or create a new routine, train with a personal trainer, get a message, find child care, attend a class and so much more. Like the island of Maui, Maui Powerhouse Gym focuses on bringing members an experience like no other, something for everyone. Given the owners vision of becoming the best fitness center in Maui, they have enhanced the gym experience, setting themselves far apart from their competitors in a variety of ways. It begins with friendly and welcoming staff and a clean, spacious gym that members and guests are thrilled by. The open floor plan enhances the flow, with free weights kept near other equipment, removing the intimidation and stigma that plagues some gyms when weights are placed in a separate area. Twenty-eight new machines, including Precor cardio equipment and Precor strength training machines, have been purchased making the Maui Powerhouse Gym the best equipped gym on the island. This reduces wait times for specific machines and saves members time. All cardio machines include televisions for an individual theater experience, which is not found at other gyms on Maui. Maui Powerhouse Gym has also hired many of Mauis best fitness instructors, personal trainers and massage therapists. They have a variety of group fitness classes to meet member interests, such as Spin, Kick boxing, Pilates, Yoga and Zumba. Child care services are also available, allowing children to play age appropriate games or do their homework while parents work out. In addition, there is a Pro Shop, where members can purchase items such as, nutritional supplements, beverages, caps and the coveted Maui Powerhouse Gym logo wear. W W W. P O W E R H O U S E G Y M . C O M
spiritual fitness is a way of life on Maui an island community where many embody a green and sustainable mindset which lends towards more holistic approaches and improved lives. People keep fit through a variety of land and sea sports. Activities, including: running, hiking, biking, exercising, surfing, wind surfing and kite boarding, diving, snorkeling, swimming, paddle boarding, and so much more. Maui hosts several events where world class competitors come to compete on Maui in a several arenas and appreciate finding the breadth of choices and services they need to stay in top competitive shape. For many, joining or visiting a gym is a first step as it allows for a safer, more effective workout with the guidance of experts than doing it along. However, all gym experiences are not the same and one gym on Maui is gaining tremendous notoriety as it undergoes an amazing transformation, while helping its members and guests do the same. Maui Powerhouse Gym has recently been recognized as being The Best Gym on Maui, in the July Maui Weekly. Along with the toned triceps and whittled waistlines of its members, Maui Powerhouse Gym has undergone a
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But, wait, there is more. The Maui Powerhouse Gym wants members and guests to feel at home. They go the extra mile to keep the gym air-conditioned to assure a cool and comfortable temperature, they provide Wi-Fi, and offer complimentary towels for cleanliness and comfort while working out. Lockers and showers, and amenities like shampoo and body wash are available. In the near future Maui Powerhouse Gym will offer members and non-members the opportunity to purchase membership, schedule a massage or class, sign up for an appointment with a personal trainer and manage their fitness calendar electronically through their web-site. It is the entire experience that makes Maui Powerhouse Gym so special and a wonderful gym for residents and visitors and the same is true for the island of Maui. With Mauis deep roots in agriculture and much of the islands land mass in farming, purchase of locally grown, farm fresh produce is encouraged and can be found at farm produce stands and stores across the island. Numerous health food stores are available on island, including the widely known Whole Foods. Each is promoting healthier eating, supporting local farmers, and furthering the organic movement. While there are extraordinarily fabulous specialty restaurants on Maui, many are eager to enjoy the food of the islands, fondly known as Hawaii Regional Cruisine. With fish from the ocean and produce from farms, it combines the goodness of both land and sea. It is a way for local restaurants to share all things Maui, to incorporate more local ingredients, create healthy menu choices, and connect residents and visitors with where foods is being grown. Restaurants across the island are assisting with the farm to table link by naming local farms on the menu that associated with the produce found in the dishes listed. It also helps people realize just how interconnected the people and businesses of Maui are; working together to strengthen each other. While Maui has had a long history of large scale sugar and pineapple plantation farming, these operations have been reduced over the years to the point where pineapple is no longer canned on Maui and Maui is now home to Hawaiis last remaining sugar plantation (HC&S) that produces raw and specialty sugar in Hawaii. Yet, there is a renewed interest in farming by what is known as hobby farmers, smaller scale farmers who operate on a few acres versus hundreds or thousands of acres. These farms are contributing to Mauis growing agritourism industry, which is leveraging the visitor industry and creating unique experiences for the islands guests. Farm tours are abundant in upcountry Maui and include notable farm operations such as: Alii Kula Lavender Farm, Haliimaile Pineapple Company, Surfing Goat Dairy, Tedeschi Vineyards Mauis Winery, and more.
And, the inherent beauty and tranquility of the island, it makes it easy relax, reflect, let your cares go, and simply rejuvenate. Peaceful places are plentiful with beaches, parks specialty businesses, resorts, or even ones own back yard. It part of what makes island living so special. Given this and the fact that Maui is spiritual and conscious living community, many talented health and wellness professionals have made Maui their home. Maui is rich with massage therapists, herbalists, organic farmers, dieticians, culinary artists, life coaches, yoga masters, martial artists, fitness gurus, personal trainers and more. They, along with local and Hawaiian healing practitioners, share their gifts with the community and visitors through a wealth of businesses that include service offerings onsite, through private homes, and at spas, healing and wellness centers, gyms, etc. On Maui, there are abundant opportunities to renew your body, mind and spirit. When on Maui or planning a trip to Maui, remember that Maui is a wonderful place for sun, sand, and surf, as well as health, wellness, and sustainable living. You can find more information about Maui on the Maui Visitors Bureaus website at www.visitmaui.com, as well as the Maui Chamber of Commerces website at www.mauichamber.com. On the Chambers site you will also find information on businesses across island that eager to serve you, including Maui Powerhouse Gym. And, if exercising is your thing or you are ready to try something new, visit Maui Powerhouse Gym. They are open MondayFriday from 5:30am to 10pm; on Saturdays from 7am to 8pm and on Sundays from 8am to 5pm. Call 808 214-6737 for more information or find them online at www. mauipowerhousegym.com Maui truly has the entire package for renewing your mind, body and spirit, which is why the island consistently ranks Best in the World and is considered No KaOi. If you live there or have been, you already know this. If not, Maui may be the best trip you ever take. Visit the island and see for yourself. The magic of the island awaits you.
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POWERHOUSE THE MAGAZINE QUARTER 3 2012
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(Set totals dont include warm ups) Squat - 2 x 10 - 12 Pullover - 1 x 10 - 12 Dumbbell Flye - 1 x 10 - 12 Dumbbell Upright Row - 1 x 10 - 12 Arm Specialization Routine Triceps Dip - Bodyweight x 1 rep Tricep Pressdown 1 x 10 - 12 (6) Biceps Pullup - Bodyweight x 1 rep Barbell Curl - 1 x 10 - 12 (6) Thats it! Doesnt look like much, does it? Ah, but let me explain how you perform the arm specialization routine. For the dip and the pullup, you perform the 1 rep super slow. And I mean super slow. Perform the positive portion of the rep first and take 30 seconds to complete it. Then perform the negative and again take 30 seconds. The entire rep should take 60 seconds. The next exercise (either the tricep pressdown or the barbell curl) is done in superset fashion. No rest for the wicked, or those that want big arms. Do a set to failure, failing around 10 to 12 reps. Then, drop some weight and immediately do a drop set that gets you around another 6 reps. Thats it. The work is very short but brutally intense. Now, a lot of you may not be able to complete a 60 second rep on the pull up or the dip. Thats fine, do what you can and try to extend the time in each of the next two workouts. For those of you that are super strong (or if you get strong enough and go back to this routine later) you can try the ultimate one rep dip or pullup. In this version you start with the negative instead and you do the following: W W W. P O W E R H O U S E G Y M . C O M
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Negative - 30 seconds Positive - 30 seconds Negative - 30 seconds Now, some keys to making this work. Obviously, you have to be ready to work extremely hard. That shouldnt be a problem, as the routine is very, very short. If youve been working out hard for a while, or doing very long workouts, youll probably get the most out of this routine by staying out of the gym for at least a week. Not easy, I know. I just did this myself after going all out for about 13 weeks. It was tough, but I knew I needed it. You also have to get enough nutritious calories. Have a high carb, high protein drink right after your workout. Minimize any other physical activity. Get 6 meals a day with lots of protein and calories. Look, if youre skeptical I get it. You should be. And most people wont add a full inch to their arms in a week. They just dont have the genetics for it. Or they arent getting enough calories, or have a manual labor job, or party too much, etc. Everyone has different genetics, eats differently, is too active outside of their training, etc. so there can never be a guarantee of results, but this arm routine works and you can get your arms bigger in just a week, even if
its one eighth or one quarter of an inch. Whens the last time you added that much size to your arms in a week? If you follow the routine Monday, Wednesday, Friday dont measure until the Sunday or Monday after the Friday workout. And even measure again on Tuesday. Your body first has to recover from the muscle fibers being torn down, and that takes time. Then it has to grow. This is why our measurements can go down a day or two (or even three) after a really intense workout; our body is in tear down mode, then has to recover, and then grow. Gregg Gillies is a certified trainer and author of Advanced Arm Training where youll Learn How To Add Up to to 1 Inch of Ripped & Shredded Muscle Mass to Your Upper Arms in One Week! Tired of the skinny man complex when it comes to your arms? Learn How To Add to 1 Inch to Your Upper Arms in One Week! Go here now: Powerhousegym.com/ advancedarmtraining Author bio: Gregg Gillies is a fitness expert and author of Advanced Arm Training
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MOTIVATIONAL
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This shift from youth being relegated for the young toward those of us between thirty and sixty is a recent phenomenon, brought on by our cultures drift toward fast food, high carbohydrate (grains, sugars) consumption, and a radical decrease in activity. For example, those under the age of twenty-five, as of 2012, are getting less than half the exercise than those between the ages of ten and twenty-five less than forty years ago. If you want to talk about a crisis, I suggest you talk about the youth of our nation, the rise in childhood obesity, and the continued politicizing of physical culture and healthy eating habits.
I suggest re-examining your commitmentsyour time and how you are spending it. What can you alter or even let go of entirely so you can spend just thirty minutes, three days per week taking care of your body? Who can you recruit as fitness allies? Push your enemies awayand do it ruthlessly. Negativity is a sure-fire guarantee to achieve mediocrity. I also suggest that each of us decide to make one simple change per day for the next thirty days, assuming your body or your health is not where you want it. Thats all it takes small, consistent changes. The end result will be a radically new you. Even if youre already on the path of being an ageless warrior, you can always use this one-change-per-day strategy to push your body, PHYSICIAN SUPERVISED CUSTOM health, and spirit to a whole new level. See How To Radically Change Your Life and Become an Ageless Warrior. Go here now: Powerhousegym.com/ fitover40 Author bio: As a coach and fitness professional, Jon Bensons unique skill set has been called, The ultimate blend of Anthony Robbins and Bill Phillips. He is living proof of HGH - GROWTH HORMONE THERAPY his methods; a mere seven years ago he was clinically obese TESTOSTERONE REPLACEMENT and near death.FOR Today has reversed heart disease, is in PROGRAMS MEN he & WOMEN incredible shape, and is on a mission to help as many people as MEASURABLE WEIGHT LOSS he can. He is also the author of Fit Over 40. SITE SPECIFIC FAT LOSS
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MOTIVATIONAL
A Busy Moms Secret for Making the Time to Stay Fit, Stay Strong & Completely Eliminate the Excuses
By Holly Rigsby Hollys Power Day ~ A Day in the Life of a Busy Mom
6:15am Wake Drink water, take supplements (multi & fish oil), 1 cup shot of plain Keifer 10 Minutes for Sun Salutations, get the body moving, the mind alert even better when I can do this outside! 6:45am Prep for the Day Review daily planner, prep breakfast, put Tylers lunchbox together, shower and make Green Smoothie (1 cup frozen berries, 2 cups spinach, 2 scoops Vanilla Prograde Protein, water). 7:45am Wake my Boys 8:00 Eat Breakfast Together Typical breakfast is eggs and fruit. Alex tends to also want to drink my smoothie as well. 8:30am Taxi Load my boys in the car and take Tyler to school 9:00am Workout Dynamic warm up Leg Swings, Bootstrappers, Spiderman Lunge with rotation. 15 Minute full body, strength circuit Finish with a cool down 9:45am Post Workout Shake Keeping it simple with Prograde workout just shake with water and drink!
10:15am Morning Snack & Work: Block #1
4:15pm Home Homework Tyler is the ultimate example in practicing the concept delay of gratification. His focus is to get home and get his homework completedso he can PLAY! While I make myself available for help when needed, he is quite independent. 5:15pm Play Time I make sure to reserve a block of time for free play with my boys daily. At the start of school, we are restricted to late afternoons as long as Tyler does not have a commitment to his sports (baseball, football, soccer, basketball). We have a snack of hummus and sugar snap peas. 6:00ish Evening Prep This includes getting dinner ready and any prep for the next day (cooking, cleaning, organizing, etc.) 7:30ish Dinner Grilled chicken and sauted bell peppers, zucchini, squash and mushrooms in coconut oil. Boys eat the same items; I also prep a side of grains/starchy carbs to complement their meal (such as whole grain pasta or brown rice). 8:30pm Bedtime Prep Get the boys ready and into bed (they share a room) includes a recap of our day, reading a book and prayers. 9:00pm Final Snack & Block #3 This is the time where I will enjoy a protein based snack (I love cottage cheese and chocolate protein powder), wrap up the days tasks, and complete a brain dump of what is to come this makes a HUGE difference to being able to sleep soundly. 10:30pm Bed Time Cuddle with my hubby! See how easily you can Fix Your Trouble Spots and be a Fit & Yummy Mummy, Powerhousegym.com/troublespotsolution
Quinoa fruit salad, slivered almonds with almond milk 90 min block to work 12:30pm Lunch Alex and I enjoy lunch together he eats what I eat, focus is on protein and produce. Grilled Salmon on a bed of Mixed greens olives, tomatoes (Alex LOVES tomatoes) and artichoke hearts, drizzled with balsamic vin and olive oil. 1:30pm Naptime & Block #2 Alex goes down for a nap and I spend the next 90 minutes working, typically have a glass of green tea on hand about halfway through. 3:00-3:30pm Taxi Depending on Alexs nap time, we head off to sit in the car rider line to pick Tyler up from school. Wait is about 3045 minutes, so it is also a nice time to read or listen to an inspirational audio. Pack a snack of nuts and fruit I love pistachios and clementines.
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training and training heavy. He inspires me to keep pushing no matter what limitations I have been dealt. And it makes me really appreciate the great support I have from people like Ed; from trainers like Darren Barnes who has been with me since I set my sights on competing and former Mr. California, Mike Torchia, who has helped me here on the west coast; and from sponsors such as Powerhouse Gym and High Energy Labs. It is so important in the fight of my life to have friends like fitness expert John Rowley, my business partner Andrew Bishop and 2 time World Powerlifting Champion, Eric Maroscher, pushing me on when I am exhausted from the fatigue of MS. Most importantly, it is impossible to do what I am doing, training as hard as I am training and continuing down this bodybuilding path without my biggest supporter, my wife Kendra. She is the one who has to watch as I struggle to walk and get past the pain and numbness of my disease. Kendra is the one who drives me when I cant coordinate the cars pedals or grab hold of the steering wheel for lack of feeling. She sees the fatigue I must overcome to train and observes the intensity of MS on my body every day. Yet she stands by me and encourages me to do what my heart is telling me to do and that is to never stop being a bodybuilder.
Davids Goliath
By David Lyons
I am preparing to enter my second bodybuilding competition at 54 years old after being diagnosed with multiple sclerosis in 2006. My first contest was in 2009 at age 50, just three years after the diagnosis. With the pending release of my book, Davids Goliath, in January 2013 about my battle against MS through bodybuilding, I reflect on how exciting this journey has been and how grueling this challenge is. As athletes, we often take our health for granted and guard our thoughts from anything negative. We seldom contemplate the effort we put into training, dieting and living this lifestyle. We just do it. But when an incurable disease such as MS becomes part of your life, things change drastically. Your thoughts change. Your actions change. Your lifes goals change. I have come to realize that I cannot strive to win contests anymore and that my mindset must be focused on new accomplishments. Long gone are the days of bending bars in the gym and seeing 19+ arms hanging from my shoulders. I have to now resign myself to the pride I can grab a hold of in just the victory of being able to get in and out of a leg press machine and stand without my legs shaking uncontrollably from the result of MS attacking my body each day. It is so important for all of us to be grateful for what we have and be thankful that bodybuilding has given us a way to express ourselves whether in competition or just being able to get in the gym and train. My friend, former champion bodybuilder and legend, Ed Corney, says it best in my book, David, here are your choicestrain hard or train harder! Ed, in his late 70s and after suffering strokes is still in the gym
So, as I approach my next contest, begin to focus on that date and prepare to stand on stage with multiple sclerosis next to healthy bodybuilders one more time, I am thankful to all those that inspire me to inspire others. I tell everyone with a dream, with a goal and with a desire to be the best they can be to never listen to those who doubt you. And for all the bodybuilders who live this lifestyle whether your aspiration is to compete or just have the best physique you can, I strongly say no matter what obstacles life brings, you have one choiceskeep training! David Lyons Author, Davids Goliath Speaker/Writer Fellowship of Christian Athletes Winner of National MS Society Milestone Award 2009 Most Inspirational Bodybuilder 2009 Florida State Bodybuilding Championship
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Thanks to the support of Powerhouse Gym and the Dabish family, I can look like this despite my battle against Multiple Sclerosis. With the encouragement of all those that push me to be the best I can be, I amchallengingthis debilitating diseasehead on and beating it. Davids new book will be released in January 2013, Davids Goliath, published by Leafwood Publishers. To learn more about David, check out www.themsbodybuildingchallenge.com or www.leafwoodpublishers.com.
PRODUCTREVIEWS
SST products have become very popular in the fitness industry in recent years. Vicore Fitness is the first to have taken an old concept and made it new. Thus, the SST category is born. Vicore has integrated Soft Surfaces into the Abdominal, Utility, Adjustable, Flat Benches, low back, arm curl, and row units. Example: this provides much more stability to the areas that need support to prevent injury, while still engaging your core and also hitting your target muscle group all at the same time! While most soft surface items need to be filled up with air and can deflate, Vicore had a 5,500-pound Range Rover drive over their air filled SST bladder without any problems! Studies and evidence have shown SST training provides a tremendous benefit for our bodies. The short list: Increased joint stability, better balance, greater strength and stability, higher sense of neuroplasticity leading to greater coordination and athletic performance, stimulation of the bodys five righting reflexes, reduced joint stress, better posture, greater muscle recruitment and range of motion. Powerhouse Co-Founder William Dabish and myself shared a great story the other day about Vicore and that is what lead me to want to really get behind Vicor. Big Will saw the Vicor flat bench outside his office door when we got a big delivery at the Powerhouse Gym in Novi Michigan. He decided to lay down on it and check it out, and it just so happened he was experiencing a very stiff back that day. All of a sudden his back adjusted into place and he felt better. That is all I need to say. John Lepak Powerhouse Gyms International. For more info you can reach Greg Nigro (Vice President of National Accounts): Email: gnigro@vicorefitness.com Website: www.vicorefitness.com
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hank you for the opportunity to work with Powerhouse Gyms. I heard of Powerhouse Gyms across the country but unfortunately never had one close enough in my home town to train in. I was on vacation in Tampa, Florida visiting a friend who works out at the downtown Powerhouse Gym. My husband and I trained there on our first day in Tampa and fell in love with it. The facility is a big part of why we now spend our winters in Tampa.
So many people associate the Powerhouse Classic Logo (the big muscle man) with just bodybuilding, but as our co-founder William Dabish always says, its just about serious training. What type of advice would you offer to someone who is looking to get serious about fitness with so many gyms to choose from? Great question. Choosing a gym that offers a variety of safe and effective equipment is very important. My advice would be to choose a gym that is well-known with a great atmosphere to prevent boredom, and ensure the management and trainers have extensive knowledge about fitness and the equipment used. I typically look for a gym that offers so much more than just a bunch of cardio machines, and I like to look at the members to see if people who are in the gym are serious about their fitness. This will help motivate me to keep pushing myself. I have found this at the downtown Powerhouse Gym in Tampa.
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How did you first get involved in fitness? I have always loved fitness. From a young age I was involved in all types of sports, but it wasnt until my 24th birthday, after gaining weight in my new profession as a pediatric nurse, that I signed up for personal training sessions to learn how to lift weights to get shapely arms to look like an athlete. I loved the results using resistance training rather than just boring cardio. Since then, every year I look for new ways to transform and add muscle to my ectomorphic body. Muscle is very addicting!
So often people say, I do not have time to workout. You dont understand(insert personal excuse here). What advice do you have for that person reading this right now? You make time for what is important to you. I never say I dont have time for anything. Rather, I choose to say I didnt make time for something. If your body is important to you, I mean important enough to do whatever it takes to make a healthy change; you will make time to workout. It doesnt take much to see a change; all you need to do is put it in your schedule and see it through. Whats been your biggest adversity you have faced and how did you overcome it? Getting over the fear that I am doing something wrong in the gym and people are looking at me. I think as a woman, we often feel silly lifting small weights, using machines that big guys in the gym use and we miss out on achieving our fitness goals because we are afraid of ridicule. I had to stop caring about what I thought others were thinking and just get my hands dirty! I love to try new things, new ways to stimulate my muscles. If others think I am doing something wrong, they arent working out hard enough. I dont see anyone in the gym when I go; I just focus on me and my fitness. Motivation is so important with a solid fitness routine. After a while, it really becomes a lifestyle. How do you manage the ups and downs and stay motivated to stay fit? Motivation comes and goes but commitment will get you through the valleys. It is like any other commitment in your life, school, a relationship, a job; you have to make sacrifices to achieve success. One thing I love to do is write a motivation quote on my blog every Monday. I look for quotes or sayings that have helped me in tough times. When I hear that people are fired up from my post, that gets me motivated to keep pushing myself that week. Your husband Vince is also very active in the fitness industry. Do you have any advice you can share to couples that are looking to make fitness part of their family routine? Vince is a huge asset to my fitness. No matter what is going on in our lives, he will never use excuses to skip a workout. Couples that exercise together, stay together - while this isnt necessarily true, I do believe it is much easier to stay fit if your partner is working towards similar goals. The key is to push each other. Schedule the workout into your weekly calendar. Sit down and write in your workouts for that week. Hold each other accountable and rejoice together with each accomplishment.
Lets go with a couple random questions before we wrap up! Whats your favorite meal? My breakfast- composed of lean ground beef, spinach or bok choy, 1 whole egg and Franks Red Hot sauce. Its a great start to my day with high fat and proteins to keep my hormone levels stable for the morning. Eating a high fat and protein breakfast prevents the mid-afternoon crash and helps me stay focused on work throughout the day. Whats your favorite fitness activity? Training my shoulders with a variety of dumbbells, cables, machines and resistance bands. I love to make them burn and see them swell up after my workout. Whats your biggest achievement related to fitness? Getting my body fat down to 11% and seeing my rectus abdomius muscles pop for the first time since I was 11. I always wanted to sit down without having my fat roll over the top of my jeans. I never imagined I would have a wash-board stomach in my thirties. What projects are you currently working on? Currently I am working on becoming RTS (Resistance Training Specialist) certified, while still creating killer workouts for women so they too can have their flawless figure, whatever flawless means to them! My recent fat loss and muscle building workouts are Full-body-licious and Curvalicious and can be found at www.FlaviliciousFitness. com along with a ton of free workouts, recipes and nutrition advice. Thank you Flavia for taking time out of your schedule and thank you so much for being a part of the Powerhouse Gym network!
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POWERHOUSE THE MAGAZINE QUARTER 3 2012
David Gregory From Meet the Press WWE Superstar Dave Batista
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WWE Invades PHG Downtown Tampa Co-Founder Big Will with IFBB Pro Figure Ava Cowan
W W W. P O W E R H O U S E G Y M . C O M
Dan Wheldon
Rest In Paradise
We would like to pay our respects and honor Powerhouse Gym Downtown Tampa Bay member Dan Wheldon, who tragically died from injuries shortly after a collision at the 2011 IZOD IndyCar World Championship at Las Vegas Motor Speedway on 16 October 2011, at the young age of 33. Dan was the 2005 Indy Racing League IndyCar Series champion and winner of the Indianapolis 500 in both 2005 and 2011. Dan would make the trip all the way from St. Pete to Downtown Tampa to train with his trusted confidant Mark Grochenour (who owns the Source Athletics inside the gym). Dan was not just a member of the gym, he was a close friend with the owners and several other associates of the gym. Dan was a champion on the racetrack but also a champion in life, inspiring all he met. He will be dearly missed and always remembered. His wife Susie and their two boys still come in the gym regularly.
CLOCKWISE: Dan Wheldon and his friend and personal trainer Mark Grochenour. Dan Wheldon fire suit signed/displayed at PHG Downtown Tampa. Dan's Indianapolis 500 win with wife Susan, Sons Sebastian (2 yrs at the time) and Oliver (2 months at the time) Mrs. Susan Wheldon and her son being honored at Indianapolis Speedway.
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DAVIDS GOLIATH
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Davids transparency in his personal battle will serve to connect, give hope, and encourage others in the struggles they are facing.
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your body burns fat as your metabolism is stoked. It takes energy for the repair process to happen, so youre burning fat 24 hours a day as your body rebuilds. Okay, so youre getting myofibrillar trauma for some longterm fat burning during repair. Thats an exciting leanness trigger by itself. But theres more: The long NA-set tension timearound 40 secondsignites muscle burn. That comes from lactic acid, which has been shown to create a growth hormone surge. You want that because GH is both a muscle builder and a fat burner. (Are you starting to see how great NA sets are for both building muscle and burning fat?) Note that you will also get that GH-jacking muscle burn from the crossovers via higher reps, at the end of the chest workout. So with the Fat-to-Muscle routine or something similar you can devise, you are attacking multiple muscle-building as well as fat-burning pathways: 1) Testosterone release. Training with a power pyramid on a big multijoint exercise like bench presses will enhance the release of testosterone, which has been shown to be a powerful fat burner as well as muscle builder. 2) Fiber trauma. You get myofibrillar trauma from the pyramid on the big exercisebench pressesand also from the NA set on that move; then you add to the trauma on the second set of the stretch-position exercise, flyes, with NA. All of that fiber trauma will boost your metabolism and burn fat for days after the workout.
3) GH release. You get muscle burn on your NA sets as well as on the high reps on crossovers. That will trigger more growth hormone release. Remember, GH is a key to shedding loads of bodyfat fast. 4) Afterburn. After every workout, you do 15 minutes on the treadmill. Dont skip itit wont take long. Because you have used all the sugar from your bloodstream during your weight workout, the short cardio session will tap into your fat stores faster to burn even more blubber after. With those tacticsheavy pyramid, negative-accentuated sets, high reps and postworkout cardio and the right eating plan, youll soon have your six-pack back.
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TRAINING
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5 sets of Flat Bench Press with a false grip (thumbs placed over bar)
10 to 12 reps - 225lbs, 315lbs, 405lbs, 465lbs, back to 315lbs, drop set to 225lbs to max out.
4 sets of Incline Bench Press with false grip (thumbs placed over bar)
10 to 12 reps - 225lbs, 315lbs, 405lbs, 465lbs, back to 315lbs, drop set to 225lbs to max out.
3 Super-sets Dumbbell flys with 65lb dumbbells and V-bar dips with 100lb plate till failure (max out). Drop the plate and continue again until burnout.
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When I started bodybuilding, I would work out six days a week, twice a day. I would get up early before school and workout in the back room of my parents house and then again as soon as I got home from school. I would read the bodybuilding magazines from cover to cover, analyzing each bodybuilders physique to understand what it took to be a champion. Looking back on those days, I can see that I was very motivated because I had a clear and specific goal. I wanted to win the Mr. Universe title and be a professional bodybuilder. I even went so far as to tell everyone that cared to listen that I was going to win the Mr. Universe title one day. No one believed it and several people actually laughed at my ambition, coming from a skinny 135 pound teenager. I followed through on my goal and started competing in bodybuilding contests at 16 years old. I won the Teenage Mr. Midwest title when I was 18 years old and the Illinois State Bodybuilding and Mid-America Bodybuilding titles when I was 23 years old. Finally, my hard work was paying off and I was starting to realize my life-long dream. In 1991, I started competing exclusively in Natural Bodybuilding competitions. In the Natural Bodybuilding contests, all the competitors are drug-tested for anabolic steroids, growth hormone and diuretics. The goal in Natural Bodybuilding is to develop the physique using only exercise and nutrition without the use of performance-enhancing drugs.
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I immediately set my sights on entering it. In 1992, at the age of 29 years old, I finally realized my dream by winning the overall title of the Natural Mr. Universe contest in Venice, California. It took a total of 15 years of hard work and dedication but it was an incredible accomplishment to finally realize my lifelong dream. I continued to compete in Natural Bodybuilding competitions for another twelve years. I won the Natural Mr. Universe title again in 1996, competing in the Professional division this time. I also won the very first Natural Mr. Olympia contest in 1998. This inaugural event took place in Greece, where the sport of bodybuilding was created. After I turned 40 years old, I decided to retire from competing in Bodybuilding contests. After 25 years of bodybuilding competition. I had accomplished what I wanted from the sport of bodybuilding and I thought my best years were behind me as far as my physique development was concerned.
The best way to prevent aging is to keep those muscles active by exercising them several times a week. The best exercise for the muscles is, of course, weight training. Weight training builds muscle tissue by providing resistance to the muscles. The muscles respond by increasing both muscle strength and development. This applies to both males and females. An added benefit of adding more muscle tissue to the body is that the metabolism increases in order to keep up with the changing body composition. More muscle (an active tissue) requires more calories, so the metabolism of the whole body needs to speed up in order to sustain this added muscle. I have always believed in training with barbells and dumbbells. I guess this is called old school training today but I prefer it because I think it works better. Training with free weights is harder than training on machines or cable equipment because you have to balance and coordinate the weights as you exercise. This extra effort adds up to more muscular strength and development. I now weight train four days a week, training each major muscle group only once per week. This schedule allows me to train all the muscles hard while allowing for enough recuperation for the joints and tendons. Here is how I schedule my training each week:
Its amazing how the body changes as we get older. Because I had been weight lifting and eating a healthy, nutritious diet my whole life, I did not think that getting older would have any effect on my body. However, I noticed that my body was beginning to change when I was about 38 years old. It was becoming much more challenging to get lean when I dieted for a contest and it was much easier to add fat when I increased the calories in my diet. This was a surprising revelation for me because my metabolism used to be so fast when I was younger that the challenge was always how I could add weight and muscular size. I started bodybuilding as a skinny teenager and it took me years of heavy weight training and eating a LOT of good food before I was able to bulk up and add the muscle size I needed to be successful at the bodybuilding competitions I entered. As we age, the hormone levels in our body naturally decline. Specifically, testosterone and growth hormone begin to gradually go down after the age of 25. Testosterone is the hormone responsible for adding muscle tissue and strength and growth hormone regulates the deposition of body fat on our bodies. If you look at the average person who does not exercise regularly, they may appear slightly muscular and lean when they are young, but they gradually begin to add body fat and lose muscle tone as they age. Much of this has to do with inactivity and the decline of testosterone and growth hormone in the body.
Monday Chest, Triceps and Calves followed by 20 min of cardio on the Treadmill (3.3 mph @ 8.5 incline) Tuesday Abs and Legs Wednesday Rest Day Thursday Shoulders, Traps and Calves followed by 20 min of cardio on the Treadmill Friday Back and Biceps followed by 20 min of cardio on the Treadmill Saturday and Sunday Rest Days
When I am getting ready for a competition, I add in more days of cardio in order to increase the fat-burning process and get really lean and ripped. At the most, I will do a total of 5 days a week of cardio exercise. There are two types of cardio exercise you can utilize. The steady state cardio is when you engage in cardio exercise at a specific pace for a certain amount of time. For example, if W W W. P O W E R H O U S E G Y M . C O M
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you use the treadmill for your cardio exercise and you walk at 3 miles an hour for 20 minutes, that is considered steady state cardio. Another form of cardio is High-Intensity Interval Training (HIIT). This form of cardio alternates the intensity of the exercise, thus increasing the heart rate and burning more calories. You have to be careful when doing cardio exercise because too much intensity or too long of a session can end up burning muscle tissue. By alternating faster and slower speeds with the HIIT cardio program, you can burn more calories and still retain muscle tissue. I used the Stair Master exercise for my HIIT cardio sessions. Alternating between a slower speed (level 8) and a faster speed (level 10), I would spend two minutes on one speed before changing it. Due to the greater intensity level, I would only do the Stair Master exercise for 15 minutes each session, twice a week. I would pick a non-weight training day to use the HIIT cardio because of the increased intensity. Four days a week of heavy weight training and 3-5 days a week of cardiovascular exercise helped me to build muscle mass while simultaneously eliminating most of my subcutaneous bodyfat. The result was a ripped physique that looked 20 years younger than most men my age.
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asparagus). I even ate some low glycemic fruits like blueberries or blackberries each day (1/2 cup on top of my oatmeal). In the beginning of my diet, I kept my carbs under 200 grams per day and my total calorie intake was around 1900 calories. After about a month of dieting, my metabolism was increasing and I was losing bodyfat. At this point, I increased my carb intake to 225 grams per day while keeping my protein and fat intake the same. To my delight, I was still losing fat even with my increase in carbs. I continued this strategy during my four month diet. As I continued to lose fat, I would increase the complex carbs to keep my metabolism stoked and the fat burning process going. By the time I was ready to do my photo shoot with Ironman Magazine, I was eating 350 grams of carbs a day with 225 grams of protein and 40 grams of fats. I was in such good shape when I traveled to California for my photo shoot with Ironman Magazine photographer Michael Neveux that the editor in chief decided the very next day to put me on the cover! I was overjoyed to say the least. I finally realized my dream of making the cover of Ironman Magazine.
Whats Next?
Now that I know that age is just a number and not an obstacle to achieving great condition, I am motivated to get back onstage. At the prime age of 49 years old, I am planning on entering the Natural Mr. Universe contest again. I will be entering the Professional Masters division on September 1st, 2012 at the Natural Mr. Universe contest in Chicago, Illinois. What makes this contest special is that this will be the 20th anniversary of my first Natural Universe victory in 1992. What a great way to exemplify the Bodybuilding lifestyle than by going back to win the Natural Mr. Universe title 20 years after first winning the title! My mindset is to present the best physique that I can. To be honest, my age is not even a consideration or thought as I prepare for the competition. I will be even more ripped than my cover photo for Ironman Magazine last year when I step onstage in 2012. Fitness and Bodybuilding is all about being the best you can be. With the right training and nutrition programs combined with determination, persistence and a big goal clearly in mind, anything is possible! Dont let your age slow YOU down. Plan to achieve your best body ever this year and get to work and make it happen. If I can do it, so can you!
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Take Your Workouts Back And Watch Your Results Get Jacked!
By Steve Holman, Editor in Chief, IRON MAN Magazine
Why do you work out? Or, better yet, who are you working out for? If you look around the gym, it seems as if a lot of trainees are there to lift impressive poundages so other people look on in awe. (Lift is in quotes because its often throwing or heaving instead of lifting.) Now, Im not talking about competitors. Most of them are lifting for themselveswith winning a meet or contest as their goal. Thats an incredible way to keep motivation high and a challenge on the boards.But if youre not a competitive athlete, why are you training? Your answer should be: For myself. You should be lifting for your health, well-being and to look and feel great. Yes, building muscle is a big part of that, but if youre being awakened in the middle of the night with aching shoulders and/or sharp back pain, youre not training for yourselfor youre doing something terribly wrong. Keep reminding yourself that youre not hitting the weights for othersyoure working out for you. If youve forgotten that, then its time to take your workouts back. How would you train if it were just you alone in the gym? You wouldnt be going for those heavy singles, would you? They say we get wiser as we get olderand sometimes its not till you hit middle age or later that you start training smarter. Ego falls by the wayside, and you suddenly realize that spinesmushing, joint-crushing poundages are not necessary for your goals. It now revolves around being relatively strong, looking muscular and lean and, most importantly, feeling incredible. That does not require extreme weights... I now believe that the F4X method or something similar is absolutely the best way for most people to train most of the time. Thats taking a moderate poundage, one with which you could get 15 reps, but you only do 10; rest 35 seconds, then do it again. Do three or four sets, and go all out on the last one. If you get 10, add some weight to the exercise at your next. That accomplishes so much in so little time. The F4X method: Trains both sides of the muscle fibersbuilding the forcegenerating myofibrils and fortifies the sarcoplasmic energy fluidwhich contains the mitochondria where fat is burned. Provides you with some aerobic benefitsthe short rests between sets will have you breathing hard, especially on the multi-joint back and leg exercises. Drives up anabolic hormonesspecifically growth hormone and testosterone, and both of those have muscle-building, fat-
burning and anti-aging effects. Stimulates the metabolism long after the workout is overmultiple exercises with F4X in your workout trigger muscle-fiber microtears, which require energy to repair; that process keeps your metabolism revved for days. The best part is, your joints will heal and youll feel fantastic. (By the way, F4X is not a max-strength building system powerlifters absolutely must train heavy). Now if youre experienced at this lifting stuff, you can use three-way Positions-of-Flexion trainingworking each muscle through its midrange, stretch and contracted positions. That gives you full-range work for flexibility as well as complete development. A good example is tricepsuse the F4X method on each exercise: Midrange: Close-grip bench presses, 4 x 10 Stretch: Overhead extensions, 3 x 10 Contracted: Pushdowns, 4 x 10 Mr. America winner Doug Brignole recently began using a version of F4X. He said that when he turned 50, he thought he could no longer build muscle, but he has a different attitude now: I was ecstatic to hit 202 pounds bodyweight in ripped shape after only a month with [F4X]. Im now 209 in the same condition. Im ecstatic. and planning a comeback to competitive bodybuilding! Exciting stuffand reason enough to take your workouts back. Its the way you can train for your well-being, plus youll build muscle, health and leanness in the process. Dont wait for age and/or injury to smack some smarts into your brain. Train for yourself, and youll be amazed at your gains. Its how to stay built for life. Give old school 90 minutes a week - And Youll Have a New Body! Go here now: Powerhousegym.com/ OldSchoolNewBody Author Bio: Steve Holman is editor in chief of Iron Man Magazine and the author of Old School New Body. W W W. P O W E R H O U S E G Y M . C O M
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