Athletic Majority

SPRING 2010

ARNOLDHIGHLIGHTS!MAKEOVER

YOUR KITCHENFOR MORE RESULTS

MAKEOVERYOUR KITCHENFOR MORE RESULTS

DISCOVER A NATURAL

PERFORMANCEENHANCER

DISCOVER A NATURAL

PERFORMANCEENHANCER

B R O U G H T T O Y O U B Y A X I S L A B S

Increases Testosterone by

60%Reduces DHT by

20%

Decreases Estradiol by

9%Clinically proven to be

SAFE &EFFECTIVE


60%Reduces DHT by

20%



SAFE &EFFECTIVE

A D V A N C E D T E S T O S T E R O N E M O D U L A T O R

T H E S C I E N C E O F T E S T O S T E R O N E P E R F E C T E D


60%Reduces DHT by

20%



SAFE &EFFECTIVE


60%Reduces DHT by

20%



SAFE &EFFECTIVE

A D V A N C E D T E S T O S T E R O N E M O D U L A T O R

T H E S C I E N C E O F T E S T O S T E R O N E P E R F E C T E D

I was speaking with Melissa Deal the other day and she was telling me that she trains some clients five days a week. While a few people I’ve spoke with think using a trainer 5 times a week is crazy, I actually think it is pretty commendable, if you can afford it. Sure, they know what they need to do and how to do it after a while, but perhaps what the client is really paying for is the accountability and support of their trainer.

Do you currently have someone making sure you are following through with your plans? If not, perhaps this is a good opportunity to de-termine what additional support has to offer. Would you be closer to your goals today if someone had been checking in with you consistently the past few months? There is definitely a dose of healthy peer pressure to hit up the gym at your committed time when you know someone else will know if you don’t.

What level of accountability and support do you need? This varies person by person. You may be pretty good at following through with your plans and don’t need a ton of follow up. If that’s the case, someone just checking up on you may be enough. You may be middle of the road and working with a trainer once or twice a week will do it for you. If you need some accountability just to show up to the gym, that’s cool too. Just be honest with yourself about what you need to get you where you want to go. If you can afford a trainer five times a week, go for it. If you can’t afford that, don’t fret. You don’t have to spend all your green on a trainer. Find a workout partner that is willing to hold your feet to the flame and offer the same service in return.

A little positive peer pressure can go a long ways. Take some time to create a plan of attack coupled with your customized level of account-ability built in. You’ll be surprised at how much impact just a little planning can have in your success.

It’s there for the taking! Get it!

Christopher GatchisCEO, Axis Labs – Performance Driven Nutrition

Issue Contributors

Athletic Majority - 3

MattPorterI am a 24 year old body-builder and reside in Portland, OR. By com-peting in over 19 con-tests since 2004, I have accrued a wide array of nutritional, training and supplementation

knowledge, from not only trial and error, but ex-cessive research and studying. The majority of my free time is spent researching on the internet, maga-zines, medical studies and anything else pertaining to health and bodybuilding. This allows me to assist other competitors, athletes and everyday people by getting them into the best shape possible.

In my pursuit to be the absolute best I can be, I will put forth nothing less than 110% effort, passion, and dedication to achieve my best physique pos-sible. I am humbled, honored and ecstatic to be a part of Axis Labs and look forward to using their phenomenal supplement line in helping me move toward achieving my goals. I also hope to help mo-tivate, inspire and teach you about how you can train, diet and supplement optimally to achieve the best body you are capable of.

MelissaDeal Hello everybody! I’d like to introduce myself as a proud representative and sponsored athlete for Axis Labs. My name is Melissa Deal — I am a Personal Trainer/Nu-tritionist, Figure Com-

petitor, and Fitness Model from San Diego.

Over the past five years I have been working as a personal trainer and I currently have my own Per-sonal Training/Nutrition business; A Deal 4 Fit-ness. Helping others achieve their health and fit-ness goals is my passion and I do so by sharing the knowledge I have gained over the years.

The number one question that I am asked on a daily basis is “What does it takes to get in shape?” If you are not looking for a simple one word answer and really want to know what it takes to not only feel, but look great; I am going to share. If you would like to learn more about weight training, cardio, diet, and taking the proper Axis Labs Supplements that will give you amazing results — then look no further because you have come to the right place!

AbbieSmithI’m Abbie E. Smith, an up-and-coming sports nutritionist who is cur-rently a doctoral candi-date at the University of Oklahoma where I coor-dinate the Metabolic and Body Composition Labo-

ratory. I’m heavily involved in the scientific com-munity publishing research, presenting on various sports nutrition topics and serving on the advisory board for the International Society of Sports Nutri-tion (theissn.com) and the International Physique Professionals Association (theippa.org). You will also find me educating fitness enthusiasts with my regular columns in the Sports Nutrition Insider, In-side Fitness, with various articles in Men’s Health, Muscle & Fitness, and M&F Hers, scholastic books and sharing fitness and nutrition tips on The Week-endWorkout radio show (theweekendworkout.com). Of course it’s important to know that I also practice what I preach — as a former collegiate athlete, cur-rent fitness instructor and triathlete, I am constantly playing with my pre-, during, and post-workout sup-plement cocktails leaving me at the top of my mental and physical game.

From the Editor


Continued on page 10

hether trying to pack on muscle mass dur-ing the winter season or shedding fat for summertime, timing

your nutrients with precision will be a key factor in getting the most from your diet regimen. First, decide what macro-nutrient profile (explained below) will best accom-modate your daily activities and physique goals. Second, plan your meals accordingly around your daily routine of work, school, weight training, aerobics, running errands and any other daily activities that need to be accounted for. Third, record all of your meals, supplement intake and workouts into a training journal or log book to track your progress.

Once you have figured out your caloric needs to reach your goal of weight loss or weight gain, you can plug in your macro-nutrient ratios of protein, carbohydrates and fat. Keep in mind whether losing weight or gaining weight it comes down to total calories consumed versus total calo-ries burned. The key is choosing the opti-mal food choices within your caloric range. Could you lose body weight by eating below your caloric needs by consuming all candy? Based on the laws of thermodynamics, yes. Would it be quality weight loss? The an-swer is definitely NO! My guess would be a loss of muscle tissue with minimal body fat reduction and some fluid loss. On the contrary, replacing the empty calories with quality nutrition in a balanced regimen

will yield a body composition change of fat-loss and muscle gain. I will plot out a basic nutrient timing protocol for someone wanting to lose body fat and maintain lean muscle mass. Before I layout the diet plan, let’s first go over each macro-nutrient and their significance.

Protein is the most important macro nutrient of them all. It is essential to our health and supplies amino acids, which are the building blocks of our muscle tis-sue. Protein yields 4 calories per gram and is considered the most thermogenic macro nutrient, which means your body’s temper-ature increases and expends more calories when protein is ingested. The thermic ef-fect of protein is approximately 30%, which is the highest of all macros.

Carbohydrates yield 4 calories per gram and are simply our bodies’ preferred en-ergy source. It has a thermic effect of 10-15% and is also protein sparing, due to its insulin releasing effects, which can be very beneficial for gaining and retaining muscle tissue.

Fat is essential to our health and we must ingest an adequate amount to function opti-mally. The thermic effect of fat is the lowest at around 3-4%. You must be very prudent in which fats you choose to include in your diet because all fats are not created equally. For best results, avoid excessive saturated fats (fatty cuts of red meat, vegetable oils and high fat dairy products) and focus on

monounsaturated and polyunsaturated fatty acids. (Almonds, macadamia nut oil, peanut butter, safflower oil and fatty fish).

So what did that very brief overview teach us? The foundation of our diets should be focused on protein for increasing our met-abolic rate and building lean muscle mass. Carbohydrates should be used diligently to help facilitate amino acids from protein into muscle cells and to also spare amino acids from being wasted. Finally, fats are needed to maintain our essential health needs such as; hormone production, skin health, cellu-lar health and every other function in our bodies. So now let me create an example of prop-er nutrient timing for someone who would like to lose body fat and retain lean muscle tissue. Let’s say your allotted calories to be in a caloric deficit are around 2200 calories. That means the macro-nutrient breakdown is around:

300 grams of protein150 grams of carbs45 grams of fat

This equates to 55% protein, 25% carbs and 20% fat. My suggested amount of meals is 6-7 per day. In this scenario we will choose 6 meals a day. The protein amount will remain at 50 grams each meal. The fat amount will be around 7 grams for each meal, with the exception of the post-work-

CLOCKYOUR CARBS

Making the Most of your Nutrients

By MattPorter

W

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BETA-ALANINE


By Abbie E. Smith

As the only beta amino acid that exists in nature, beta-alanine has become the new ‘sexy’ ingredient- found in almost ev-ery sports nutrition product on the mar-ket. Not only does the science show its worth your money, you can feel it work as a slight tingle flushes your body- now that’s what I call an enjoyable workout. Beta-alanine has been identified as the es-sential substrate necessary for the synthesis of a protein called carnosine.1-2 Carnosine (β-alanyl-L-histidine) acts as a hydrogen ion (H+) buffer, where it is primarily found in fast twitch skeletal muscle, and functions to prevent the drop in pH associated with anaerobic metabolism – or that ‘burn’ dur-ing your workout. Delaying the decrease in pH during exercise is also associated with maintaining a forceful muscular contrac-tion, thus delaying fatigue and enhancing performance.

You might be asking, then why not supplement with carnosine? Carnosine cannot be taken up into the muscle; it is formed from histidine and beta-alanine only if both elements are present in suffi-cient quantity within the muscle. It is the presence of beta-alanine that promotes a rise in carnosine levels. It is the availability of beta-alanine within your bloodstream that limits the formation of intra-muscular carnosine. Just to prove that beta-alanine actually works- scientists have shown that 4 weeks of supplementing β-alanine (4 to 6 grams per day) results in an average in-

crease in carnosine of 64% in skeletal mus-cle.3 Something to consider as a hardcore athlete- as you know not all supplements work for those of you that have tried ev-ery supplement and workout harder than Joe Gym Goer- while you may have higher levels of carnosine, due to your years of in-tense training, you too can elicit increases intramuscular carnosine levels with beta-alanine supplementation. The combination of training and supplementation, a com-mon practice by us all, appears to stimulate a greater increase in carnosine concentra-tion than supplementation alone.4 In fact, supplementation combined with intense training may double the increase in carnos-ine content.4-5 If you’re too lazy and tired to train, beta-alanine supplementation alone has been reported to significantly increase the intramuscular carnosine content and lead to improvements in performance, an increase in training volume, improvements in lean body mass and delay fatigue. 2, 6-9

What this means for the world of sports nutrition and for YOU

While the science supports beta-alanine as an effective ingredient for improving performance, companies fail to mention that for beta-alanine to work, you need to consume it regularly for 28 days- what we call a ‘loading’ phase. Although beta-ala-nine is common in many foods that we eat, such as chicken and turkey it is difficult to consume an effective dose through whole food sources. Beta-alanine supplementa-tion (3.2g·d-1- 6.4g·d-1) appears to sig-nificantly elevate intramuscular carnosine levels and further enhance performance in both trained and untrained individuals by maintaining the pH in your muscle cells- leading to more intense workouts, faster results, and a sleek, svelte physique. The most recent data suggests that beta-alanine when combined with high-intensity train-ing may enhance training volume and qual-

BETA-ALANINETHE NATURAL PERFORMANCE ENHANCER

This readily available and relatively low cost amino acid will continue to emerge in the field of sports science and find its way into your supplement smorgas board.

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8 - Athletic Majority


By Melissa Deal

Competing in your first bodybuilding show is normally not a de-cision that we come to overnight. Possibly you watched your first show in person or had a friend, colleague, or someone you knew from the gym prepping for a show. Maybe the hard body physiques on magazine covers at the grocery store caught your eye. Perhaps it was the constant progress of seeing another person´s body change so dramatically over the span of a few months, or perchance you are already an athlete who wants to be a bodybuilder and take your level of fitness even higher. Something had to intrigue you enough to make you want to take the plunge.

Before you decide to jump in head first, it is important to make sure you are prepared for a proper landing. Just like it’s important to have the proper training regimen in place, it is just as essential to have your kitchen equipped for your competition eating plan. Get ready to spend a decent amount of time in your new favorite room -- the kitchen -- prepping, cooking, and eating meals - a minimum of six meals a day. You may possibly be spending more time doing this than working out.

Realistically, most of us can´t find the time to pre-pare three healthy meals a day. You already have a fulltime job, but now you need to squeeze a weight training routine, two cardio workouts and all your kitchen time in the mix. Standing on stage the day of the show with the best physique you´ve ever had in a pair of plastic high heels, a gemstone studded bikini, or a pair of posing trunks with a shredded six pack and a perfect tan suddenly seems a little more challenging. So what does one do in order to make it possible? Just like the gym is already set up with the proper training equipment to make your workout ef-ficient, your kitchen needs to be set up to make your meal prepping just as efficient.

Food is a vital thing, especially for bodybuilders, but if you don’t have the proper appliances to prepare and store your food you may have problem. Before you even start your diet you want to stock up on everything you need. I would advise checking your cabinets to make sure you have all these things...

• Magic Bullet - it makes quick protein shakes that you can blend and drink on the go• Grill - it will help you to cook large portions of protein at once with little to no clean up• Good Pots and Pans - between all the sautéed veggies, meats, and protein pancakes, you are going to be utilizing pots and pans quite often and want to have a good set that won´t wear down• Food Scale - to weigh and measure out your portions• Lots of Tupperware - to store your prepared meals• Microwave - for reheating already prepared meals• Good knives - you are going to be doing a lot of chopping and you

don’t want a set of dull knives to slow you down•Kitchen Scissors - sometimes it make be a lot more efficient to cut your chicken, fish or meat directly over your cooking pan and now you don´t have to clean your cutting board•Zip Lock Steam bag - it is easy to just toss your veg-gies in there and put it in the microwave with no clean up at all

Now that you have what I would consider to be some of the key appliances for an efficient kitchen, you probably want to not only cook your food but you want it to taste good too. Eating multiple portions of a protein source, veggies and brown rice can start to taste vey bland extremely quickly. Unfortunately you have to say goodbye to your favorite bottle of teriyaki

CARBSContinued from page 5


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out meal. However, we will adjust the timing of the carbohydrates accordingly.

Carbs will be ingested ONLY at key times of the day for only 3 of our 6 meals. Each of the 3 meals will consist of 50 grams; however, the type of carbohydrate will differ. The most ben-eficial times to ingest carbs will be upon wak-ing, or if you perform early morning cardio, 30 minutes after your cardio session. I recom-mend a piece of fruit with a complex carbohy-drate in the morning such as 1 medium apple and a1/2 cup of oatmeal. That would equate to around 45 grams of carbs coming from a mix of moderate glycemic carbohydrate sources. I like fruit upon waking due to its fructose con-tent, which prioritizes glycogen replenishment in the liver, which gets depleted while you sleep. I add a complex, fibrous carb source, such as oatmeal to level out blood sugar and also to halt cortisol levels from its insulin stimulating effects. You can complement this with protein and fat derived from 1 whole egg with 8 egg whites and a 1/2 cup of 1% cottage cheese. This equates to 46 grams of protein and 6 grams of fat.

The next best time to ingest carbs is 1-2 hours prior to weight training and immedi-ately after weight training. The pre-workout meal of choice will be only a complex, lower glycemic carb such as a 6 ounce yam with 6 ounces of chicken breast for the protein con-tent. I recommend a yam 1 hour prior to train-ing due to its low impact on blood sugar. I opt for a chicken breast because it is very low in fat and digests faster than fattier cuts of meat. This meal contains approximately 48 grams of carbs, 50 grams of protein and 5 grams of fat.

Your third carbohydrate meal is to be con-sumed post-workout. The carbohydrates of choice are high glycemic, simple carbs such as white rice, white mashed potatoes, white bread or a dextrose/maltodextrin drink. It is benefi-cial to consume simple carbohydrates immedi-ately after training to blunt cortisol levels and kick-start the recovery process. The protein source should be very fast digesting, such as,

whey protein isolate, egg whites or white fish such as cod, flounder and orange roughy. Just like our fast digesting carb sources, our protein content must be rapidly absorbed to infuse amino acids into the bloodstream for quick recovery. For example, we will ingest 1 cup of cooked white rice with 8 ounces of orange roughy yielding around 45 grams of carbs and 50 grams protein. This meal is the only meal where fat content must be as low as possible. Fat can slow down the absorption of the carbs and protein, which would inhibit the speed of digestion. This means a delay in the recovery process....not good!

That was a breakdown of our 3 perfectly timed carbohydrate based meals geared to-wards blunting catabolism and fueling training sessions. The three meals without carbs should consist of 6-7 ounce portions of lean protein such as; eye of round steak, chicken breast, white fish or lean turkey breast. Green veg-etables will complement the protein portion and come from broccoli, spinach, asparagus or a garden salad topped with low-fat dressing. Timing your carbohydrates at specific times of the day lets their insulinogenic effects work with you and not against you in your quest for maximum fat-loss, while muscle wasting from poorly planned dieting practices is non-exis-tent.

To complete your nutrition plan, I recom-mend a potent multiple vitamin, (I prefer a food-based liquid formula due to potency and fast absorption). A thermogenic forumla such as Adipo-X by Axis Labs, whey protein powder such as Clutch by Axis Labs and a branched chain amino acid formula such as BCAA ethyl ester by Axis Labs. These supplements play an important role in stimulating your metabo-lism, blunting catabolism and keeping your immune system strong. Proper supplementa-tion combined with a meticulously planned nutritional program based around ideal nutri-ent timing will help you reach your goals in a hurry if you are willing to put in the effort. Stay strong, stays focused and most importantly, believe in yourself and you can achieve success in all your fitness endeavors. v


Starch Free Spaghetti1 Large Spaghetti Squash2 Cans of 28oz Tomatoes 1/8 Cup Olive Oil 1/4 Cup Balsamic Vinegar 4 Cloves Garlic 1/4 Cup Fresh Basil 1 Tbsp Stevia 1 Tbsp Salt 1 Tbsp Red Pepper Flakes

Preheat Oven 400 Degrees. In Large glass baking dish put 1 inch of water. Slice Squash in half and put each side face down in dish. Bake in oven for 45 - 60 minutes. Squash should be soft enough to insert fork easily. Remove and let cool slightly before remov-ing seeds with large spoon. Scoop the squash into a large mixing bowl.

Place a second saucepan over medium heat; add olive oil, garlic and let saute for five min-utes. Add tomatoes, vinegar, stevia, and all spices. Stir on medium high until all ingre-dients come to boil. Reduce to simmer and cover for 30 minutes.

Add favorite protein source (ground beef, buffalo, chicken, or fish) and serve sauce over squash!

BETA-ALANINEContinued from page 7 IN THE KITCHENity, ultimately leading to improvements in both aerobic and anaerobic performance.7, 10-11 We all should know that the best cardio approach is to tackle some high-intensity intervals- if you already do this, you know that they hurt like hell. Turns out sucking down some beta-alanine pre-/post-workouts may make them hurt a little less and leave you feeling like Usain Bolt. More good news… beta-alanine may help improve lean body mass under periods of intense training- yes please!

As a naturally occurring, non-essential amino acid that is typically found in a carnivorous diet (chicken and turkey), beta-alanine is a safe and useful sports supplement. Untrained men and women, as well as elite athletes can realize performance benefits of supplementing beta-alanine. This readily available and relatively low cost amino acid will continue to emerge in the field of sports science and find its way into your supplement smorgas board.

Looking for a beta-alanine fix? Supplementing consistently with Axis Labs Slingshot before and after your workout will give you the right amount of beta-alanine with some other helpful goodies. If you’re anything like me — I’m always looking for a swift kick in the a** to get me going on some intervals- Smash will give you just that — with a little caffeine, creatine and beta-alanine the foundational ingredients to any supplement regime. Happy Tingling! v

References1. Dunnett M, Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine veterinary journal. Jul 1999;30:499-504.2. Hill CA, Harris RC, Kim HJ, et al. Influence of beta-alanine supplementation on skel-etal muscle carnosine concentrations and high intensity cycling capacity. Amino acids. Feb 2007;32(2):225-233.3. Harris RC, Tallon MJ, Dunnett M, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino acids. May 2006;30(3):279-289.4. Harris RC, Kendrick IP, Kim CK, et al. The effect of physical training on the carnosine con-tent of V Lateralis using a one-leg training model. Medicine and science in sports and exercise. 2007;39(5):S91.5. Harris RC, Edge J, Kendrick IP, Bishop D, Goodman C, Wise JA. The Effect of Very High In-terval Training on the Carnosine Content and Buffereing Capacity of V Lateralis from Humans. FASEB J. 2007;21:769.6. Hoffman J, Ratamess NA, Ross R, et al. beta-Alanine and the Hormonal Response to Exer-cise. International journal of sports medicine. Jun 11 2008.7. Smith AE, Walter AA, Graef JL, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009;6:5.8. Stout JR, Cramer JT, Mielke M, O’Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. Journal of strength and conditioning research / National Strength & Conditioning Association. Nov 2006;20(4):928-931.9. Stout JR, Cramer JT, Zoeller RF, et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino acids. 2007;32(3):381-386.10. Abe H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Biochemistry. Jul 2000;65(7):757-765.11. Hoffman J, Ratamess N, Faigenbaum A, et al. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutrition Research. 2007;28(1):31-35.

Exercise DescriptionThis is a great movement for building lower lat and mid-back thickness. You can use a variety of grip attach-ments for emphasizing different areas of the back. Due to this being a cable apparatus, you keep constant tension on the muscles being worked, which free-weights sometimes miss. I usually employ this movement after I expend my energy on heavy free weight movements such as bent barbell rows and deadlifts. How to Perform ExerciseFirst, decide which grip will best accommodate the area of your back you are focusing on. (Hint: A closer grip will employ increased lower lat recruitment and a wide grip will emphasize mid-lat recruitment.) Next, place feet on foot platforms, with a slight bend in your knees. Grasp the handle of the grip attachment and lean back until your spine is vertical, completely erect to avoid stressing the lower back and keep your chest up.

Pull the weight back with your elbows tucked to your sides and leading the way, until the grip attachment touches the bottom of your chest. Make sure to squeeze hard and fully contract the lats when the grip attachment touches your chest, then in a controlled manner, return to the fully stretched position and proceed with the next rep. Helpful Tips I see a lot of people who allow the weight pull them forward on the eccentric portion of the movement and lean back on the concentric portion of the movement. This movement is all about strict, proper form with complete control over the weight. It is not simply using as much weight as possible to sling around with sloppy form, which defeats putting the muscle under constant tension. If you have ever heard someone mention “The mind/muscle connection,” this exercise is the prime example for getting in tune with that connection

— Matt Porter

TRAINING

TIPZ

SEATED CABLE ROWSSEATED CABLE ROWS


Latissimus Dorsi, Rhomboids, Teres Major, Trapezius, and Biceps Brachii

ARNOLD CLASSICARNOLD CLASSICARNOLD CLASSIC


Simply put, the 2010 Arnold Classic was the best expo yet! We want to person-ally thank the thousands of people that waited in line to join our family through our All Axis Pass. The crème de la crème of fitness enthusiasts filled the expo halls shoulder to shoulder, including the likes of Arnold Schwarzenegger and Sylvester Stallone. We had the privilege of speaking with many of you. Your dedication and enthusiasm to living a healthy and a vibrant life is contagious. We can’t wait to see you at one of our upcoming events!


or BBQ sauce of choice, and you better kiss goodbye to the butter that you like to put on your bread. So what is really the point of eating all these meals if they don´t even taste good?

Remember, your food is your fuel and it’s what is going to make you look amazing on the big day. It is time to invest in a good mix of spices to flavor your food and give yourself variety. Some of my favorite and most frequently used are cinnamon, sea salt, black and red pepper, cumin, ginger, and lots of garlic! There is a whole world of spices available and you will have to experiment with smells and tastes to see which ones season your food best. If you never seem to get it right with spices, you can always buy the already blended seasonings made specifically for certain foods.

Not only do you want to season your food before you cook it, but you want to try to flavor it as much as possible once it’s on your plate. Most of us have been conditioned to use condiments to make our food taste better. Putting dressing on our salad is more common then eating it dressed. Most salad dressing and sauces have some zero or low calorie ingredients that you can still use. Dressings such as vinegars -- whether it is balsamic, apple cider, or red wine -- help to add to the taste of salads and veggies. If you are someone that has a sweet tooth, stock up on your favorite sweet-ener. The healthiest and least chemically induced version would be a stevia derived sweetener like Truvia, but many people like the taste of Splenda better. Adding a little stevia to some balsamic vin-egar can make a good substitute for salad dressing. Also, having different extracts can be the key to adding some additional flavor to your protein shakes, pancakes or oatmeal. After all, 12 weeks of eating oatmeal can get kind of old unless you can add some variety in the flavor department.

Now that you are ready to become a physique athlete you can also have a kitchen that will assist you on your journey to the stage. It is a huge commitment that may require a shift in your lifestyle and daily routine but is completely obtainable with all the right tools at your disposal. Just remember that your kitchen and its appliances are an important factor in your preparation just like the barbells in your gym, both are crucial tools for obtaining your de-sired physique. v

KITCHEN MAKEOVERContinued from page 8 REALRESULTS

“As a 46 year old natural bodybuilder, peaking for a show requires supplements that work and an extreme amount of dedication and hard work. Axis Labs’ XTRACT enabled me to get that contest day Saran Wrap look for two shows in November of 2009. I used XTRACT in the 3 days prior to both shows. Not only did I win the Masters division, I held my own and pushed guys 20 years younger than me to the limit in the Open Classes. I recommend XTRACT to all my cli-ents and gym members.”

Paul Eade2009 FAME International Masters Champion NFPT Certified Personal TrainerOwner of Eade Fitness 24/7 - Olean NY

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Athletic Majority