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TO R C H T H AT FL A B: 5 PR OV EN S T R AT EG IE S PAG E 72
GET LEAN &
LUSCIOUS
PROVEN SCIENTIFIC
FORMULA TO
TRIM AND TONE
PAGE 28
Spring Running
here in Canada
EVA REDPATH
TORONTO’S FITNESS
GODDESS
Fight fat
with fat
EAT MEAT:
WHAT’S
THE BEEF?
PAGE 39
TREADMILL TO TRAILS
PAGE 30
PRO’S OF
PROTEIN
FAT ZAPPER
DIET
BATTLE
PALEO VS.
VEGAN
PAGE 42
PAGE 26
Foot Problems?
These are not your
grandmother’s
orthotics
SUPER FIT
& CONFIDENT
Equalizer
Workout
M
Y
MAR/APR 2014 VOL. 7 NO. 1
RE
AL
FI
TN
ES
S
Legs + Butt + Arms
(]HPSHISLH[HSS*OHYT+PHTVUK*LU[YLZSVJH[PVUZ
JOHYTKPHTVUKZJVT
Impossibly plush, yet stable. It does exist and
it’s unlike anything you’ve ever felt before.
THIS IS THE SCIENCE OF SOFT. THIS IS #RUNNOVATION.
contents
MARCH/APRIL 2014
DEPARTMENTS
7
From the editor: Energy to burn
By David Holt
8
First look
The right fats to lose weight, avoiding free
radicals with food and when sex becomes
exercise.
By Jenna Conter
14
Dr. Julie
Ice or heat—what’s best for muscle
soreness?
By Dr. Julie Chen
16
Conter corner: Into the saddle
Indoor cycling was a huge fitness
challenge. It’s still hard, but I love it.
By Jenna Conter
34
Injury clinic
WORKOUT
You only have one set of knees.
Protect them with simple exercises.
By Emily Wiggin
36
Spring training guide
79
The challenge
Are ya feelin’ sexy?
By Max Brennan
80
Mind coach
Change direction at a rate that
works for you.
By Joseph Seiler
NUTRITION
39 Healthful gourmet: Where’s
the fat? RECIPE
20 Cover: Totally toned
The difference between grass- and grainfed beef and their effect on our health.
By Ricky Goodall
WORKOUT
Get lean luscious legs and butt
with this dance-fit workout.
By Eva Redpath
42 My food: Predator or prey?
RECIPE
A vegan diet transformed my health but
my body needed something more.
By Mark A. Eisenhart
45 On the shelf: Protein to add lean
muscle and help burn fat
A guide to protein and amino acid
supplementation.
By Blair Cameron
52
The body-balance workout
WORKOUT
The best of bodyweight training with the
Lebert EQUALIZER™!
By Marc Lebert
4
OPTIMYZ.COM
FEATURES
28 Lean, fit and strong
Get the most out of training by
tracking your numbers—and
listening to your body.
By Ashley and Jeffery Zahavich
30 Make the grade
Nothing is like the outdoors but
treadmills are a great way to
prepare for running season.
By Christine Blanchette
32 Float plane
The Aqua Jogger provides extra
resistance for in-water training.
By Lisa Cormier
49 The healing trance
An age-old technique to
overcome addiction and toxic
behaviours, manage pain and
promote healing.
By David Holt
MARCH/APRIL 2014
42 My food: Predator or prey?
64 The OptiMYz Live health expo 2014
ATLANTIC
WESTERN
57
73
You are an Ironman—or woman
My journey to the Ironman proves that
anything is possible.
By Jennifer Lewandowski
60
What are we feeding our future?
Nourishing our children with knowledge
as well as proper nutrition.
By Trudy Kelly-Forsythe
62
Bring out your natural beauty
Time of her life
Candice Pawlik, a single mother who
slimmed down not just for the stage, but
for herself and her son.
By Malka Aujla
75
52 The body-balance workout
ON THE COVER
PHOTOGRAPHY: MIZ MONDAY
MIZMONDAY.COM
MAKEUP: SAIRA DE GEODE
The power of scent
An introduction on how to stop overmedicating and start living.
By Hayley Hobson
Skincare company takes cosmetics back to
their natural state.
By Jennifer Kelly
64
The OptiMYz Live health
expo 2014
49 The healing trance
There’s something for everybody!
CENTRAL
69
Smooth running
Runners and other athletes may need
orthotics. Be sure yours are provided by
an expert.
By Marylene Vestergom
72
Resolve to refocus!
Shape up for spring with these weight
loss tips!
By Ryan Foley
LIVE WELL
OPTIMYZ.COM
5
PHOTOGRAPHY: GORAN BOGICEVIC / SHUTTERSTOCK.COM
mytime
from the editor
Energy to burn
MARCH/APRIL 2014 Vol. 7 No. 1
OptiMYz is a bi-monthly magazine for people who care
about improving their health, fitness and lifestyle.
A
S long as I can remember, spring has
delivered a slow build of energy and
optimism. The days get longer—and
warmer. White turns to green. Birds return
from the south. People spend more time
outdoors and get re-acquainted with their
neighbours.
On the cover this issue: Eva Redpath,
whose healthy good looks, energy and light
touch all symbolize the best of spring. Fitness
expert, dancer, actress and entrepreneur,
Eva knows the pressures of modern life and
how they can lead to unhealthy lifestyles.
“Empowering women” is Eva’s motto. It’s a
long-term approach to fitness and health.
There are no quick fixes. “Life is not a dress
rehearsal,” she says.
Her workout begins on page 20. It is based
on her expertise as a dancer. “Dance is the
ultimate training for body awareness,” she says.
It reinforces the mind-body connection that
so much of modern life seems to discount. So,
in fact does our second workout this issue, The
body-balance workout by Marc Lebert.
Nowhere is the mind-body connection
more important than in the food we choose.
In this issue Ricky Goodall takes over The
Healthful Gourmet as its regular contributor. Ricky is an MMA fighter who loves to
cook. He is a fitness guru and nutrition
coach who creates simple but luscious meals
that keep your body toned and ready for
the next adventure. Ricky is proof that fitness and brains do go together. He too has a
nice light touch. Just don’t try to push him
around in the octagon.
PUBLISHER
Max Brennan
[email protected]
EDITOR
David Holt
[email protected]
CHIEF FINANCIAL OFFICER
Angela Franklin, [email protected]
ART DIRECTION
Ron McDougall, HM Design
SALES MANAGER
Jonathan Dean, [email protected]
MANAGER, NEW MEDIA
Chris Surette, [email protected]
ASSOCIATE EDITOR
Jenna Conter, [email protected]
CLIENT/EDITORIAL SERVICES
Fawn Stevens, [email protected]
CIRCULATION
The Oyster Group
DIRECTOR OF CONSUMER MARKETING
Craig Sweetman, CRS MEDIA
PRINTING
Dollco a division of Lowe-Martin Group
HOW TO REACH US:
OptiMYz Inc.
PO Box 392 Station M
Dartmouth, NS B2Y 3Y5
Tel: (902) 463-0516
Toll Free: 1-877-710-0516
Fax: (902) 463-8005
ON THE COVER: EVA REDPATH BRINGS THE
DISCIPLINE OF DANCE TO FITNESS.
One high point of the winter was
OptiMYz Live in Halifax, NS. The keynote was
delivered by Jana Webb, the founder of Joga
(see OptiMYz Jan./Feb. 2014). Yoga helped her
to recover from a serious car accident. She
told us how yoga and the breathing exercises
it includes take the body and mind to a place
of wholeness and serenity.
For more on the show, check out the
OptiMYz Live section that begins on page 64.
It was the usual three-ring circus of cool stuff
to help you live a fit and healthy life. Z
www.optimyz.com
[email protected]
The information in this magazine is not intended to
constitute specific medical, fitness or health advice. It
is not a substitute for advice from your physician or
qualified health care professional. Before adhering to any
information or recommendations, consult your physician
or qualified health care professional. Any reliance on the
information in this magazine is solely at your own risk.
OptiMYz is not responsible for the return of unsolicited
manuscripts. All contents are the property of OptiMYz Inc.
and cannot be reproduced in any form without written
consent.
The publisher reserves the right to refuse any advertising
and bears no responsibility for advertisers’ messages.
SUBSCRIPTIONS
$19.95 (plus tax) for 6 issues
E-mail [email protected]
or call 1-866-285-5459
Canada Post Publications Mail Agreement No. 41578041
ISSN# 1925-9875
Return undeliverable Canadian addresses to:
OptiMYz Inc.
PO Box 392 Station M
Dartmouth, Nova Scotia B2Y 3Y5
© 2014 OptiMYz Inc.
DAVID HOLT
EDITOR
Please recycle this magazine.
Go digital
For the optimyz digital experience, download the app
OPTIMYZ.COM/DIGITAL
LIFT WEIGHTS
OPTIMYZ.COM
7
First look
HEALTH NUTRITION FITNESS LIFE MIND
PHOTOGRAPHY: BLEND IMAGES /
SHUTTERSTOCK.COM
THE HUNT IS ON
“To keep the body in
good health is a duty.
Otherwise we shall not
be able to keep our mind
strong and clear.”
BUDDHA
» LATEST RESULTS OF
optimyz.com poll
What is the unhealthy habit
you found hardest to break?
Target free radicals with
these everyday foods
T
HEY knew these preventers of cancer and heart disease were found in
nuts and colourful fruits and vegetables, but researchers are now uncovering them in new places. Check out five places your antioxidants are hiding.
1
Whole grain pasta
Whole grain versions of pasta (whole
wheat should be listed as the first ingredient) have three times more antioxidants than
enriched or refined varieties. The concentrations
of antioxidants in whole grain flour are comparable to those found in fruits and veggies.
» Smoking . . . . . . . . . . . . . . . . 15%
4
Beans
5
Organic milk
Beans, beans, a magical fruit. The more
you eat the more… antioxidants you get!
Scientists found that while all canned beans
contain antioxidants, small red beans have
the highest levels, followed closely by dark
red kidney and black beans. Remember to
rinse canned beans first (they’re packed in a
high-sodium liquid), and to look for ones in
BPA-free cans.
» Excessive alcohol . . . . . . . . . . 6%
» Too much time on the couch . .18%
» Too many sweets and carbs. . 38%
» Indulging in negative
thoughts . . . . . . . . . . . . . . .23%
Current online poll
Your workout buddy, whose
always been there for you, is
getting better results. You:
2
Popcorn
Popcorn has four-times more polyphenols—powerful cancer-fighting plant
compounds—than the average amount found
in fruits. Just make sure you’re buying the
good stuff, because the microwavable counterpart is a toxic ripoff.
» Congratulate them on their
success! What an inspiration!
» Ask them for tips!
» Are proud but give credit to
genetics.
» Secretly dump white sugar into
their protein shakes.
VOTE NOW AT OPTIMYZ.COM
8
OPTIMYZ.COM
3
Eggs
Eggs aren’t commonly considered a rich
source of the antioxidant lutein, which protects
your eyes from macular degeneration and cataracts, because they have low concentrations of
it. However, scientists have discovered that the
lutein in egg yolks is absorbed more effectively
than that in spinach.
Switch from regular milk to organic and
you’ll be rewarded with a stronger dose of
antioxidants, including vitamin E and the
carotenoids beta-carotene and lutein. The
antioxidants in milk from cows raised on
organic or grass-fed diets are about 40% to
50% more concentrated than the milk from
conventionally raised cows. These cows eat
more grass, and the pasture itself provides
more antioxidants than grain feeding. Z
SOURCE: PREVENTION.COM
MARCH/APRIL 2014
This drink is rich in many nutrients and
also abounds in flavonoids and other
phytochemicals with antiviral and antioxidant effects.
IMMUNE
POWER
FRUIT JUICE
Ingredients
Directions
»
»
»
Juice the orange, followed by the
strawberries and pineapple. Z
1 orange, peeled
1 cup strawberries
¼ pineapple with skin, sliced
SOURCE: MICHAEL T. MURRAY, ND
Does sex really
count as exercise?
R
ESEARCH already shows that women who regularly exercise lead more active sex lives, reach orgasm quicker, and
are more easily aroused than sedentary women. Being in better
cardiovascular shape and having more muscle strength also
makes more adventurous sex possible. Different positions and
longer sessions are easier the better shape you are in. It’s obvious that exercise counts when having good sex, but does sex
count as exercise?
SEX AS CARDIO
Sex has many of the same effects on the body as an intense
workout. During sex, your heart races, your metabolic rate
increases, you burn calories, and stretch and strengthen muscles. Sex has also been shown to boost the immune system and
provide stress relief, just like a good cardio session. The “average” sex session lasts about 30 minutes and burns between 50
and 100 calories.
SEX AS STRENGTH TRAINING
As far as sex counting towards strength training, you do use a
lot of muscles, but which muscles and to what degree is determined by your nookie style. If you prefer to be on top, the legs
and arms get a lot more action than if you are a passive partner. The thrusting motion of sex is great to firm the stomach
and glutes, which can improve posture.
Sex, for women, has the added benefit of engaging the
pelvic floor and abs. Kegels, an exercise important for strengthening the pelvic floor, can also make sex more pleasurable for
you and your partner, so ladies, take full advantage of that.
The proper definition for strength training is working all your
major muscle groups through their full range of motion against
resistance. While you may feel a burn in certain areas, sex isn’t
thorough enough to count as real strength training.
For the sake of your health, you’re better off getting sweaty in
the gym with your partner first, and then reaping the sexual
benefits of your workout afterward. Z SOURCE: FITDAY.COM
Eat fat to lose fat
E
XTRA weight around the midsection is not only burdensome, but
it also sets the stage for serious health issues. From type 2 diabetes
to cancer, belly fat contributes to a wide range of disease. Fortunately,
certain foods have been found to specifically target abdominal fat. By
integrating these foods into a balanced diet, a leaner and more healthful body is possible. Belly fat burning foods include:
Monounsaturated oils are especially effective in diminishing
abdominal fat. Researchers have found that those who consume monounsaturated fats had the best results in losing extra weight around the
midsection—even without exercise! Good sources include avocados,
nuts, seeds and olive oil.
Dark chocolate is also rich in this slimming fat. Yup! Organic, raw
chocolate that contains at least 70% cacao is optimal.
Soluble fibre found in vegetables, fruit and beans targets abdominal
fat as well—fibre intake directly affects midsection fat. Participants in
a study reduced visceral fat 3.7% over a five-year span simply by consuming an additional 10 grams of soluble fibre per day. Those who also
included moderate exercise had a total fat loss of 7.4%.
Coconut is another fat-blasting food, according to studies. In a double-blind clinical trial involved 40 women between the ages of 20 and
40, each group received either soybean or coconut oil dietary supplements during the 12-week period. All participants adhered to a
balanced diet and walked 50 minutes each day. At the end of the study,
a decrease in total body mass was seen in both groups, but only the
women who consumed coconut oil saw a reduction in waistline circumference. Z SOURCE: NATURAL NEWS
FINDING THE
RIGHT DOSE
H
OW much coffee is the right
amount? Evidence suggests
that moderate—yes, moderate—caffeine consumption
helps to improve alertness and
concentration. A 75 mg serving of caffeine—the amount
found in approximately one
small regular cup of coffee or
espresso—leads to both increased
attention and alertness.
According to a recent opinion by the European Food Safety
Authority (EFSA), there’s a link between the consumption of caffeine
and increased attention. Further, there is evidence to suggest potential benefits of coffee and caffeine in situations that require
increased alertness, such as night shifts and jet lag. However, studies
suggest higher caffeine intake does not necessarily result in additional increases in alertness. You can’t win them all. Z SOURCE:
COFFEE ASSOCIATION OF CANADA
DRINK PURE WATER
OPTIMYZ.COM
9
ILLUSTRATION: ANNA42F / SHUTTERSTOCK.COM
Fight colds
and flu
FIRST LOOK
Transform your skin in
three ingredients or less
I
NDULGING in high-end brightening creams, sweet-smelling scrubs
and luxurious moisturizers can put a serious drain on your wallet and
your medicine cabinet. And with sketchy, sometimes harsh ingredients
lurking in your most trusted products, you could be left with a not-sorelaxing reaction. If you’re looking to transform your bathroom into a
mini spa getaway for a few minutes while you brighten, smooth, and
polish up your roughest spots, head to a cabinet you’ve already stocked
with beauty essentials—your kitchen cabinet.
+
PLAIN YOGURT
=
stress-free
face mask
Combine two-parts plain yogurt (Greek or regular, the fattier the better!) and one part honey
in a small bowl. Spread it all over your face and sit back for 10 to 15 minutes. Rinse with
warm water and reveal a brighter, calmer you.
BAKING SODA
+
HONEY
=
facebrightening
cleanser
WATER
A nice glow for some sensitive skin-types. Combine one tablespoon of honey with one teaspoon of baking soda in your palm. Rub them together with a few drops of water and then
massage gently in circular motions on your face. Let sit for a minute, then rinse thoroughly
with warm water.
+
PURE PUMPKIN
+
HONEY
W
HAT if our civilization was threatened by zombies and depended on
you going on your morning run? Or what if
you could unlock a mystery treasure chest
by taking the stairs instead of the elevator?
It might just provide the push you need to
stay on track with your fitness or weightloss goals.
Nike+ Running [FREE]
Works on: Android and Apple mobile devices.
For runners at all levels. Tracks runs and
records time, speed and distance. It suggests
goals, such as running a 5K, running three
times a week or beating your fastest speed.
You can also see how your mileage ranks
against your friends’.
Fitocracy [FREE]
HONEY
+
5 APPS TO HELP YOU REACH
YOUR FITNESS GOALS
=
Works on: Your web browser, Android and
Apple mobile devices. For gym buffs and
Type-A personalities. Arnold Schwarzenegger
and Miss America 2013 Mallory Hagan swear
by it.
Zombies, Run! [$4]
Works on: Android and Apple mobile devices.
For thrill-seeking runners and zombiephiles.
Embark on a mission to save the last bastion
of civilization. As you hit distance intervals,
you get to pick up supplies and rescue people—and eventually learn the truth about the
zombie apocalypse.
Fleetly [FREE]
glow from
a gourd
MILK
Easy pumpkin purée: Simply cut away several pieces of healthy flesh, boil it, then hit it with
the food processor or immersion blender until smooth. Mix two teaspoons pumpkin puree, ½
teaspoon honey, and ½ teaspoon milk into a paste and apply it to a clean face. Let it dry for
15 to 20 minutes and rinse with warm water. You’ll love the result!
Works on: Apple mobile devices. For those
who want a customized workout routine.
Gives points and medals for completing exercises, lets you track your workouts, and shows
you where you rank in leaderboards of other
users you identify as “friends.”
MyLand [FREE, $70 IF YOU BUY THE STRIIV
PLAY WIRELESS SMART PEDOMETER]
This basic recipe is all you need to polish your whole body back to its smooth self. Just combine two parts milk with one part brown sugar and a few drops of pure vanilla extract in a
bowl. In your shower or tub, gently scrub in tiny circles from head to toe. Rinse and bathe
normally. For an extra boost of moisture and good-for-you nutrients, add an egg yolk. Z
Works on: Apple mobile devices. For animal
lovers and those who get their exercise
through daily activities. A mystical island with
a flowing waterfall, exotic plants, centaurs,
dragons and tigers, it starts out foggy and
empty. The more stairs and steps you register,
the more “energy points” you get to buy different kinds of plants, build a fairy forest and
open up the island for development. Z
SOURCE: PREVENTION.COM
SOURCE: BESTHEALTHMAG.CA
BROWN SUGAR
10
OPTIMYZ.COM
+
MILK
+
VANILLA
=
all-over
scrub for a
bargain
MARCH/APRIL 2014
Add GNC’s
Triple
Strength
Fish Oil
Add big
support
for heart,
brain, eye
and joint
health in a
single pill
Add
GNC
FIRST LOOK
A
question arises and you know the
answer and yet, even though it might
be on the tip of your tongue, you
just can’t seem to grasp it. It’s a frustrating
experience revealing one of the most important aspects of life—the ability to remember.
Unveiling how memories are formed, retained
and recollected has been one of research’s
greatest challenges. Although the mechanisms are becoming known, when it comes to
manipulating the brain to improve memory,
the answers have been far more elusive. Germs,
however, may have already solved the riddle.
The impact of gut bacteria on the brain
and mind has been known for years and a
significant amount of research has focused
on the gut-brain axis. The results have
shown that the composition of the
microbiota in the gut drives different brain functions, including
mood, anxiety, and even depression.
But when it comes to improving
memory, probiotics have been given
little thought. Until now.
Studies done on mice and other
animals led researchers to focus not on the
improvement of memory by bacteria, but
the opposite. Whether through infection,
diabetes, or simply a Western diet, there was
a systemic increase in stress and that in turn
hurts our ability to remember. Yet, when
probiotics were given, the body calmed down
and allowed the brain and memory to function normally.
By understanding how a person is being
stressed by their surroundings, a select group
of bacteria can be provided to enhance calm
and retain a healthier and happier self. Still,
the era of bacterial prescriptions is still years
away and the effect of probiotics on memory
is barely on the radar. Z SOURCE:
HUFFINGTON POST LIVING
LEBERT EQUALIZER and
LEBERT BUDDY SYSTEM
SHOP ONLINE & SAVE $20
www.lebertfitness.com
Coupon
OPTIMYZ20
pull ups
curls
12
OPTIMYZ.COM
dips
MARCH/APRIL 2014
ILLUSTRATION: ©ISTOCKPHOTO.COM/DRAFTER123
Probiotics may help solve
your memory problems
WORKOUT 2
the body-mind workout
5 “Running Person”
Focus on shoulders, triceps and core.
3 SETS | 10 REPS
With shoulders down and back, place hands on foam grips and
hold your legs off the ground. Slowly bring one leg up and out
as if going over a hurdle. Follow with the other leg.
NOTE THIS IS A CHALLENGING CORE EXERCISE. TAKE YOUR TIME AND DON’T
WORRY ABOUT THE NUMBER OF REPS. RATHER, WORK ON HAVING GREAT
FORM.
3 Triceps dip
Focus is on the triceps, chest and front delts.
3 SETS | 10 REPS
Place hands on foam grips. With knees bent and hips back, slowly
lower until elbows have a 90-degree bend. Pause and push straight up.
The “Running Person” exercise is an upper-body
and core exercise so named because you are slowly
bringing one leg up and out, and then the next—it looks
like running in the air.
6 Kneeling triceps extension
Focus on triceps and core.
3 SETS | 10 REPS
From kneeling position, place hands just outside foam grip. With hips
down (back straight) and core and lats engaged, slowly bend elbows
(pointing down) to lower your body. Bring forehead to foam pad, pause
and push back up (extend elbows).
54
OPTIMYZ.COM
MARCH/APRIL 2014