Meet Kyle Maynard. Despite being born without arms or legs, Maynard has played football, wrestled, and he’s hoping to hike Mount Kilimanjaro.

Since I opened the doors to No Excuses CrossFit, a small gym in an Atlanta suburb three years ago, I’ve come to learn that fitness instructors are closer in their roles to being a life coach or psychologist than someone solely focused on a workout regimen. The best trainers understand there is a massive amount of motivation required to start, let alone stick to, any plan.

One of the reasons we require so much motivation to start on the path to improving our health is that we build up a huge lie in our minds of how improbable or even impossible reaching our goals will be. We think about how hard it’s going to be to resist dessert or how much time exercising is going to take away from our lives. Then to make matters worse, we say things like “I have to lose 10 pounds in the next month.”

Have you ever thought about the bind that puts your mind in? Let’s say you succeed in that goal and lose the weight, now what do you do? Stop working out and go back to your old habits, eventually putting the weight back on? What happens if you don’t succeed – do you call yourself a failure?

Your goals should serve you, not work against you. They should provide you with a general direction and not be your end all be all.

I’ve coached people who lost several pants sizes, but because they didn’t reach their weight goal by a few pounds, they became so discouraged they quit. And I know of several more who reached their goal, but since they didn’t know where to go after that, a few weeks later they were back where they started.

If I choose to enjoy the ride and concern myself less with a specific outcome or goal, then I cannot fail. If my goal is to enjoy the path I’m on, whether that’s in my health or really any area of my life, then all I have to do is show up.

Several years ago I became very interested in mountaineering and around six months ago I set the goal to climb Mount Kilimanjaro, the highest peak in Africa. Climbing Kili is a challenging goal for most people, and being a quadruple amputee without anyone to consult on how to pull this off doesn’t make it much easier.

Dating back to 2006, my first pair of hiking shoes were made from a pair of hotel towels that I tied to my arms using a rope I cut off the back of my wheelchair. The towels enabled me to crawl on all four limbs without cutting my arms open on the rock. And after obliterating a pair of blue jeans, I made it up to a peak that was somewhere around 1,500 feet high.

Kilimanjaro’s summit is a little bit higher… right at 19,340 feet. I never said I wasn’t one of the people thinking some of my goals might be improbable or even impossible at times.

Throughout the whole process there have been close to a dozen different attempts at adapting equipment and many of those resulted in painful failures. Each time we failed trying something new, we moved on to try something else. We’ve made small, incremental improvements over time and the whole process has been a rewarding challenge. Now we’re about two months away from our time on the mountain and we’ve finally gotten to a point where the gear is beginning to work.

It’s always going to be the same in your life too. We’ll never be where we want to be until we learn to slow down and enjoy our individual journey. As long as you are doing something to move towards the direction you want to go in your life and your health, you cannot fail.

If you’d like to learn more about my trip, please visit www.missionkilimanjaro.com

By Kyle Maynard

1: On December 21, 2011 I will be turning 40 years old. When I was 23 years old, I was told several times that my body will start to fall apart after 30. Trust me, this couldn’t be further from the truth! I’m stronger than ever, and getting stronger. I feel incredible, and I’m still doing photo shoots that produce pictures to can go toe to toe with someone in their 20′s. A major part of this has been because of this “Lifestyle”. This brings me to the next milestone…

2: On December 28, 2011 it will be exactly 20 years living this lifestyle! Listen…people have been looking for the fountain of youth. I’ve been swimming in it for 20 years! With proper nutrition and exercise, and making sure that the way you live coincides with your program, you will be living The NO JOKE LIFESTYLE as well. From bodybuilders, to MMA fighters, runners, football, baseball, whatever!

Currently this online magazine has given me an awesome platform to highlight amazing individuals, bring you those interviews you love “fresh off the stage”, teach others that the mind is just as important to develop as the body, and bring articles to the planet from some of my phenomenal fit friends.

So, what’s next? More of the same plus a lot more!!!

1: We have a new writer on board, Christy Allen! She has an article in this issue and more in route!

2: Our YouTube channel has exactly 100 videos! The next will go even further in depth into the lifestyle with more special series, such as “Bump This”, the “BEAST In The Streets”, more of The NO JOKE LIFESTYLE Show, and look out for clips of workouts and tips from yours truly! Details coming soon!

3: I’m currently putting together 90 DAY CHALLENGES, and will highlight the best (BEAST) performers in a special portion in the magazine! More details of that on the way as well!

4: This is the most important announcement of them all…as I evolve in every direction of my life, with focus on mind, body, and soul, I will be putting God in every aspect of my life including my business. The goal is not to shove it down your throat, but to stand proud and not be in any way ashamed of my connection with the all mighty. After all, where do you think the idea for the mag, inspiration, and direction of the quotes you get come from? That’s right! I said it!!!!

So thanks to God for everything, and thanks to all the fans who keep it locked to the movement through subscriptions via Facebook, twitter, YouTube and I just started a linkedin account as well! When you’re a human, you’ll want to grow, when you decide to be a BEAST, you’ll evolve instead. We are here with you and for you. This is…NO JOKE LIFESTYLE.

~Nitro, Editor-In-Chief of www.NoJokeLifestyle.com and www.BodiesByNitro.com

Take on the NO JOKE LIFESTYLE 90 Day Challenge and I will personally guide you to your next level of evolution! http://NoJokeLifestyle.BodyByVi.com

It’s that time of year, the leaves start turning into beautiful colors, the temp cools off, and you set your clocks back an hour.

Yep…fall’s here! If you live in a region in the hemisphere where it gets cold, this is just the beginning. As a fitness professional, it’s the beginning of something else. I see it as the beginning of “the fat months”. That’s right, you know it’s true! Since cooler to cold weather is in route, you have to wear more clothing. With more layers of clothing it’s easy to get comfortable since your body can’t be seen by the general public, since the shorts and short sleeves are put up until next spring.

But it gets worse! There was Halloween! Where there is candy….EVERYWHERE! Followed up by Thanksgiving, the holiday that celebrates gluttony! That’s right…I said it! Soon after, there’s Christmas, another buffet in your kitchen! Or at least in a close friend’s or relative’s place! And for those who drink, what better way to bring in the year by drinking yourself into a state of complete…”Clownness”.

If this is you, or somebody close to you, let me be the one to tell you…That’s not how you do it!! Now…bodybuilders tend to “bulk up” in the winter, but rest assured, there’s also a “lean down” part of the year as well. If you’re this type of BEAST, then this works. If you’re human, and you’re just wandering around without a plan, then you’re in for weight gain, with the pain of carrying it around for life if you don’t get it together.

Ok, my philosophy is, there are no problems, only solutions. So, here are some from your favorite BEAST:

1: Next Halloween, if you have children, the very next day, take that leftover candy to a hospital, homeless shelter, or even better, I heard of a program where they ship stuff overseas to our soldiers. Just get it out of the house! If you don’t have children, and you’re giving it away, do that…give it away like I said!

2: At holiday dinners, whenever possible, take something healthy with you to contribute to the affair. Also, the food will be there, take small amounts, and if you’re worried that something might run out, take a “small” amount of it to go. Once again, the holidays are about giving. If there’s a bunch of “fat” foods left over, there’s a great cause somewhere near that “needs” it. Keep that in mind.

3: Make up your mind now, not later that you’re gonna start the New Year ahead of the pack! Make moves to stay in the gym, stay active, stay…BEASTLY! Throw a jump rope in your travel bag as you visit for the holidays and be an example of “how to do it!”.

So, even though fall’s back, you don’t have to fall back as well. Always do your BEAST, and live, The NO JOKE LIFESTYLE.

By Nitro, Editor-In-Chief of www.NoJokeLifestyle.com
Trainer at: www.BodiesByNitro.com

What if there was a diet where you could lose weight, increase your overall health, decrease your risk for disease, and increase your athletic performance where you wouldn’t have to read labels, weigh and measure your food, and just eat whenever you are hungry?

You’re probably saying to yourself “Oh yeah, that’s too good to be true!” Well, I guarantee that it’s real and am here to explain few rules that you have to follow to be successful. Don’t worry, it’s so easy, a caveman can do it.

A few months ago I became a certified CrossFit trainer. In the CrossFit world there are two diets the top CrossFit athletes swear by. They are the Zone Diet and the Paleo, or The Caveman, Diet. These were both selected because of their proven increase in workout performance during short, high intensity bursts of power.  As a trainer I should be familiar with both, right?  What better way to familiarize yourself than to be on it yourself?

I began with the Zone Diet. After figuring out how many blocks that I needed for a day and then breaking that down into all of my snacks and meals, I was excited and ready to begin. I lasted only 3 days before the busy schedule won over my time needing to weigh, measure, and calculate my blocks. I have spent enough time weighing, measuring, and calculating food in my many years of competing in figure shows. It is definitely not something I want to continue doing on a day-to-day basis when competing on stage is no longer my goal. Okay, so on to the next one.

Compared to the Zone Diet, the Paleo Diet seemed a lot easier. It is based on the eating principles of our paleolithic ancestors, the caveman. You eat basically that food found in nature that you could hunt or gather. Since this was a time before agriculture, a few rules apply; no dairy, no grains, no legumes, and no processed, sugary, or fake food. If it comes in a box, don’t eat it. If it swims, flies, comes out of the ground, or falls off a tree, it’s game. You eat when you are hungry and stop when you are full.  No measuring, no weighing, no calculating! Wow, what a time saver!

There is a simple scientific theory behind the Paleo Diet. Farming, and the foods that are grown as a result of farming methods, hit the scene only 10,000 years ago. The human body, which evolved over millions of years, has not yet genetically adapted to processing of these foods. Additionally, many of these foods like bean, grains, and potatoes are inedible and contain high amounts of toxins without proper cooking. The cooking process makes these foods edible, but does not fully remove the toxic compounds before we ingest the foods. Here’s a quick list of foods that fall into the Paleo Diet
“Do Not Eat” list:

• Grains – Breads, pastas, cereals, noodles, and rice
• Legumes – Soy beans, peas, peanuts, and beans (all beans)
• Potatoes
• Dairy – Milk, cheese, butter, yogurt
• Salt
• Processed sugars – Altogether now…Duh!!!

 
Okay, that doesn’t seem TOO hard. Since I’m a competitor, I know how to eat “clean”, natural, whole foods. What about my Greek yogurt? What about my oatmeal?  Oh my, what about my Kashi cereal? I started to get a bit cranky. Okay, okay, calming down I realize that I can do without my Greek yogurt and I’ve eaten enough oatmeal to last me a lifetime, but my Kashi cereal? That is my guilty, little healthy, pleasure. It’s got all natural ingredients, good amount of protein and fiber, and just enough sweetness to satisfy my sweet tooth. Anyone who knows me, knows that sweet tooth is my downfall when it comes to eating healthy and dieting. The cheat meal is my savior here. You are allowed 1-2 cheats a week and this can include anything on the forbidden list. I will have my Kashi and the world will be a brighter place.

From the book “Paleo Diet for Ahtletes” by Loren Cordain and Joe Friel benefits of the Paleo Diet include:

• Weight loss – Because it is a low carbohydrate diet. Low-carb diets outpace conventional low-calorie, low-fat, high-carbohydrate diets
• Fiber – This diet advocates whole foods that are naturally high in fiber. Fiber is not only a great weight-loss aid but also reduces the chance of constipation, helps lower cholesterol, also lowers your risk for coronary heart disease and diabetes.
• Allergens – Casein, found in milk, and gluten, found in wheat, are among the eight foods that account for 90 percent of food allergic reactions. The Paleo Diet eliminates both.
• Increased intake of branched chain amino acids (BCAA). Benefits muscle development and anabolic function. Also counteracts immunosuppression common in endurance athletes following extensive exercise.
• Decreases omega6: omega3 ratio. Reduces tissue inflammations common to athletes while promoting healing. This may include asthmatic conditions common in athletes.
• Lowers body acidity. Reduces the catabolic effect of acidosis on bone and muscle while stimulating muscle protein synthesis. This is increasingly important with aging.
• Is high in trace nutrients. Vitamins and minerals are necessary for optimal health and long term recovery from exercise. The most nutrient dense foods are vegetables and seafood. On average, vegetables have nearly twice the nutrient density of grains.

 
So how does it work out in real life? As with any diet, my first week eating paleo was a little challenging. Not having the foods I was so used to having caused me to think a little more when making my meal choices. Also, I noticed my energy level was down, so I had to revert to consuming more coffee to keep my usual pace. Then, there was my ever nagging sweet tooth. None of my foods deemed “paleo” seemed able to tame it. By the time the weekend came and I decided to have my cheat, I almost devoured a box of Kashi cereal in one sitting. I was not a happy cave girl.

Around the middle of the second week, something changed. I remember waking up and being excited to eat my spinach, mushroom, and avocado egg omelet with my orange and not pouting because I once again was not able to have my delicious cereal. I remember biting into that orange. The natural sweetness was almost overwhelming. It was as if I was cheating, because it was so sweet. I was also out of coffee, so I didn’t have my usual double shot espresso out of my husband’s fancy espresso machine. That was a blessing in disguise, because all day I was full of energy like if I had guzzled half a pot. This supply of energy continued throughout the week and I finally decided that I would only drink coffee when I was craving it. Speaking of cravings, I realized that I wasn’t being overpowered by that monstrous sweet tooth. The natural sugar from fruit was more than satisfying it. Huh…who would have thought?

By the third week, I was getting a noticeable amount of comments on how lean I looked. My weight had actually dropped to 135lbs. That’s what I like to call my “fighting weight”. This is the weight where I look lean, but still have enough strength to lift heavy. Since my last competition, over eight months prior, I had not been able to get back to this weight. I had been yoyoing  around 140lbs and I just couldn’t seem to hold it lower. Wow! I am finally able to hold my weight without hardly trying.

For a few months now, when competitors and other athletes ask me for eating plans I simply say “Go paleo!”  I feel like I’ve hit a gold mine discovering this diet. My weight is finally steady, the cravings are gone, and my energy levels stay high.  Finally, no more measuring, calculating, or counting everything I eat. My physical performance has increased and I feel amazing. The health benefits make complete sense and the science is easy to explain. Eat the foods your body has been genetically designed to process and leave the rest alone. Simple. These coming holidays are a perfect opportunity to explore this new way of eating. Bring a new paleo style dish or desert to the party. It can still be delicious, I promise. Don’t worry you can still eat all of Grandma’s best deserts as cheats too. So, eat up. That caveman in you needs feeding.

Here is one of my favorites. Try this or experiment with your own:

Paleo Brownies:

Ingredients:

• 16oz Almond butter
• 2 eggs
• 1c agave nectar
• 1 tbsp pure vanilla
• ½ c cocoa powder
• ½ tsp sea salt
• 1 tsp baking soda

Blend almond butter until smooth (microwave a little bit if needed).
 Add eggs, agave, and vanilla. Blend cocoa, salt, & baking soda.
 Grease a 9×13 pan and bake at 325 degrees for 30-40 minutes.

For more information and other recipes you can visit these great sites:

www.thepaleodiet.com
www.paleodietlifestyle.com

By Megan May

E-mail: megan@meganmay.net
Website: www.meganmay.net

Ah, the fat months have arrived! Go ahead and loosen your belts in preparation. Or maybe not…

The average amount of weight gain from the months of October to January is an astonishing 7-15 pounds! Researchers found that the extra weight is stubborn—still present a year later on 85% of study participants.

Gaining additional pounds each year add up significantly and remember, once a fat cell, always a fat cell!

I’d like to think that we all view holidays as a way to bring family and friends together and as a time dedicated to show our sincere thanks for all the good in our lives.  But who am I kidding? Out of 100 people polled, 89% of them said it’s about the food. Huge, massive, king-size portions of delicious, sinfully-wonderful, food we yearn for all year long.  In fact, the average person consumes somewhere around 4500 calories and 229g of fat in one sitting alone!
Within the first 5 minutes of your all-out meal, your taste buds begin firing off “more, more, more!” signals from cloud-9 to your brain.  After about 15 minutes, both your stomach and small intestine begin to alert your brain that you’re full, but 9 times out of 10 you’ve already helped yourself to seconds before your brain ever gets the memo.  Big decisions ahead; cheese cake or pumpkin pie?  You end up with both and almost instantly your insulin levels spike in attempt to control the ungodly amount of sugar swimming throughout your bloodstream.  Tired?  Don’t even try to blame it on the Turkey!  Although it contains a natural sedative called Tryptophan, the chemical doesn’t have an effect because of everything else you consumed right along with it! That “food coma” you experience is the pure result of your digestive system working overtime! At this point your stomach is stretched like an over-stuffed balloon and is pushing against surrounding organs and without question, leaving you questioning, “Why did I do that?”  Chances are, you have consumed two to three times what your body needs for energy, leaving the rest to be converted into fat and stored away nicely somewhere along your hips, thighs, belly or butt.

Avoid a complete diet disaster by following a few of my favorite tips:

• Avoid the “empty” calories.  You know them, the kind of calories which your body reaps ZERO reward.  Alcohol, condiments, sugary sodas, juices, gravies and all the extra fixings & fillings.  Your body gets nothing from them and if the calories aren’t burned, they are converted to fat and stored as layaway.
• Set realistic goals. At a holiday dinner or party, indulge in some goodies, but eat small portions. Moderation is key.  If you are going to have pie, have a slice, just not the whole pie.  Same rule applies for the bottle of champagne!
• Drink lots of water.  Not only does water help with appetite cessation but it also increases your metabolic rate!  Aim for 96+ oz daily.
• Never arrive hungry!  Always feed yourself about an hour before any holiday party.  You’ll be less likely to fill up on sweets and high-calorie appetizers.
• Bring fat-free or low-fat dishes to parties. Encourage others to do the same.
• Stick with your current exercise program! It will help you maintain your weight, boost your energy and provide an avenue to escape the holiday stress.
• Try revamping some of your traditional Recipes – Swap out sugar for Splenda, (saving 750 calories) replace white flour with wheat or even oat flour.  Cook with skim milk rather than whole and I promise your potatoes will be just as creamy!  Replace eggs with an egg substitute to save yourself almost 100 calories and 250mg of cholesterol.  No more cream-a-mushrooms or cream-a-anything!  Greek yogurt is your healthy alternative for this and to replace store bought dips!
• Hop right back on the wagon. Start your healthy eating habits right where you left off!

Green Beans with Creamy Mushrooms & Shallots

Time to prepare: 20 minutes
Serves 8
This twist on the standard green bean casserole is elevated to cream, delicious heights, thanks to thick low-fat Greek Yogurt

• 1 ¾ lbs. green beans, trimmed
• 1 tablespoon plus 1 ½ teaspoons extra-virgin olive oil
• 2 large shallots, thinly sliced (1/2c)
• ¾ low-sodium chicken stock
• 2 tsp. cornstarch
• 8 oz. Cremini mushrooms, trimmed and sliced approx. 1/8” thick
• 1/3 c 2% (or for an even light version go 0%) Greek yogurt
• S&P to taste

1. Bring a large pot of water to a boil.  Blanch beans until tender, about 6-9 minutes. Drain.
2. Meanwhile, heat 1 ½ tsp. oil in a large nonstick skillet over medium heat. Cook shallots, stirring occasionally, until tender and just starting to turn brown, 3 to 4 minutes.  Transfer to a bowl and wipe skillet clean with a paper towel.
3. Whisk together the stock and cornstarch.  Heat the remaining tablespoon of oil in the skillet over high heat.  Cook the mushrooms, stirring occasionally, until golden brown, about 6 minutes.  Whisk in the stock mixture.  Cook until thick, about 3 minutes.  Remove from heat.
4. Stir in yogurt and ½ tsp. of salt; season with pepper.  Toss in beans.  Serve warm
95 calories per serving, 1g saturated fat, 2g unsaturated fat, 1mg cholesterol, 14g carbohydrate, 86mg sodium, 5g protein, 3g fiber

‘Tis the season or not, keep your belts right where they are!  Be mindful of your choices and remember, even the smallest improvements make a big difference!  Make healthy fun and a part of your forever lifestyle.
Happy Holiday’s Fit Friends, keep it moving!

By Christy Allen, CPT
www.blueprintbodydesigns.com
www.facebook.com/getfitwithchristy

Winter is swiftly approaching and the urge to stay in doors and get the lazy bone can sometimes catch us off guard. But here’s the deal. REAL BEASTS DON’T HIBERNATE!

Strength and Conditioning is a year round endeavor. There is no off season. Many of my bodybuilding friends like to keep a “stage ready” body within 30 to 60 days reach and in the world of Strongman, Powerlifting, Olympic lifting, Cross Fit or just life in general one MUST keep the body in a constant “ready” state. Just because you can get away with frumpy clothes in the colder months doesn’t mean you have to fill them out as well.

We all know by now that I’m a major advocate for compound movements such as,  Squats, Deadlifts, Bench Press, Shoulder Press (standing of course), and even Olympic lifts such as Power Cleans, Squat Cleans, Clean and Jerk, and Snatches. These are all great tools to have in your lifting arsenal. While I don’t advise doing a “bulking” phase, this is the perfect time for throwing some barbell complexes, kettlebell swinging, or something you’ve never done into the mix. Give your body a new stimulus. This is the time of year when we can do those brute strength movements that force our bodies into adaptation. Try braving the cold and lifting cumbersome objects like truck tires, atlas stones, swing sledgehammers, chop wood, push or drag a sled.  Just do something to force your body to GROW!

Without getting too scientific, strength biased training always seems to be more productive at a higher body fat percentage. For those that have done a leaning out phase, you probably had a slight drop in your max lifts during that phase. This is a normal occurrence. The good news is that as long as you don’t go overboard with your nutrition, the excess body fat that you gain during a strength bias phase will be shed easily. Yes…I said it. You WILL gain some body fat.  I’ll repeat it again. This is NOT a “bulking” phase. It’s more of a “BEASTING” phase. The 5 rep, 3 rep, and 1 rep range along with moderately heavy metabolic conditioning workouts will pay off big for building lean mass and raw power. I’ve been a fan of the Wendler 5-3-1 protocol for some time because of the simplicity of it. Why complicate things if you don’t have to. Another great way to pass the winter months is with sets of 3×5′s, 5×3′s or even 7×1′s plus Met-Cons (Metabolic Conditioning). Of course there is a ramp-up phase to each protocol and it helps to have your max rep percentages on hand so you know how to approach your training. I would even practice some Olympic lifts to build some speed to go along with that new found power. The bottom line is to go and move something heavy while allowing yourself time to recover. Eat well, train hard and do it often. The person that trains the hardest the most usually wins out. It doesn’t get much simpler than that.

So when you’re thinking about not moving your body with intensity simply because it’s gotten colder and you can get away with more clothing, think about what your competition is doing. If your competition is the “lazy” you, lock that wimpy little joker in the basement until winter is over. You can fatten yourself up, crawl into your cave and hibernate like a bear, or you can pack your bag, get to the gym, and move weight like a beast. If you choose the later of the two, you won’t have to worry about making yet ANOTHER New Years resolution. The choice is yours. Choose wisely and be…you know the rest.

“Train like common man and expect common results. Train like a warrior and become one.”

By Jerome Edwards

Phone: 404-867-4619
E-mail: jedwards.crossfit@gmail.com
Website: www.coachjerome.blogspot.com