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Inside 

JULY/ 

AUGUST 

2016 

VOLUME 1 | NO. 9 

FEATURES 

8 Piolo Pascual: Balancing Act 

Finding the right time to workout 

amidst his plans, dreams and 

hectic schedule 

30 Healthy Pizza 

These versatile, non-traditional 

pies will fill you up without making 

you doughy. 

34 Rock Hard Challenge 

Part 1 

This year’s RHC is all about getting 

the best results with a simple, 

straightforward routine. 

42 Fight of His Life 

Captain America Civil War’s Frank 

Grillo is a 50-year- old training and 

acting machine. 

47 Heart-Stopper 

Janet Layug is a registered 

nurse and a mom who is looking 

to capture her first Bikini O title. 

50 Game of Thrones 

New Zealander Joe Naufahu went 

from king of the rugby pitch to king 

of the Dothraki tribe in the sixth 

season of HBO’s hit show. 

ON THE COVER 

PIOLO PASCUAL 

Photograph courtesy of 

Under Armour Philippines 

34 

Rock Hard 

Challenge Part 1 

SECTIONS 

13 EDGE 

Michael Jai White fights five dudes; 

MLB’s best pitcher does Pilates; an 

undefeated wrestling champ born 

without shins; 10 things you didn’t 

know about protein 

18 TRAIN 

Get a superhero core with one exercise; 

a circuit that’ll spike your metabolic 

rate; an easy fix to a reader’s 

near-perfect chest routine; why you 

should use cable-row attachments. 

24 EAT 

A healthier way to eat soft-shell crab; 

vitamin C–rich pea pods; 15-minute 

breakfast frittata; five ways to eat 

parmesan cheese. 

55 ASK 

Our experts answer your 

questions about tattoo 

stretching, deload days, 

cramping, and blisters. 

IN EVERY 

ISSUE 

4 NEWS 

29 SUPP OF THE MONTH 

59 LAST WORD 

30 

Healthy 

Pizza

PHILIPPINES 

EDITOR IN CHIEF 

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Mike Mina 

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ART 

ART DIRECTOR Monique Francesca Pe Benito 

GRAPHIC ARTISTS John Marvin Tejada, 

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Muscle & Fitness Philippines, Issue No. 9, Copyright © 2016 by IVMDI. All rights reserved. Printed in the Philippines. 

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NEWS FITNESS & HEALTH 

OF SLEEP 

Not catching seven to nine hours 

of z’s per night? You might be at 

a higher risk for workplace injuries. 

U. of British Columbia 

researchers looked at more than 

1,200 sleep-clinic patients and 

found that those with sleep 

apnea were twice as likely to get 

injured at work, with most mishaps—trips, 

falls, burns—stemming 

from the (tired) employee 

not paying attention. 

MORE BRAIN, LESS PAIN 

MENTAL 

MOVES 

n Lower-back pain is a real pain in the neck for 31 million 

Americans, costing sufferers in search of relief more than 

$50 billion per year. One potential cure? Heightened awareness. 

A study published in the Journal of the American 

Medical Association found that mindfulness-based 

stress reduction—which includes yoga, meditation, and 

cognitive behavioral therapy, a technique for identifying 

and managing pain—was shown to improve pain in 61% 

of subjects after six months. CBT helped reduce 

pain by 45%. Of those who received traditional 

back-pain remedies, like meds and heat pads, 

only 25% of them felt better. 

Regular physical activity is tops for 

improving a host of ailments and preventing 

future health problems. But new 

research out of UCLA reports that 

almost any type of aerobic exercise— 

from cutting a rug on the dance floor 

and exercising a green thumb to walking 

on a treadmill and riding a stationary 

bike—can actually improve brain volume 

and slash the risk of developing 

Alzheimer’s disease by 50%. 

LOSE 11 

POUNDS ON 

YOUR WAY 

TO WORK 

How? Keep the car in the 

driveway and bike, walk, or 

even rollerblade to the 

office, says a recent study 

published in the Lancet 

Diabetes & Endocrinology. U.K. 

researchers sifted through 

data from more than 150,000 

people enrolled in a huge U.K. 

Biobank observational study of 

about 500,000 individuals aged 

40 to 69; they found a strong 

association for reduced body 

mass and percentage of body 

fat in adults who commuted by 

bike compared with those who 

drove and a weight difference 

of about 11 pounds. Those who 

walked to work or used public 

transportation also had lower 

body mass than drivers. 

KEVIN VAN AELST; CORBIS; VADYM DROBOT/ALAMY 

4 MUSCLE & FITNESS JULY/AUGUST 2016

FROM THE EDITOR 

EMAIL US AT 

editorial@ivmdi.com 

Discovery and 

Motivation 

EVER SINCE I CAME across 

high intensity interval training (HIIT) 

my drive to design exciting fitness 

programs either for my clients or 

for myself seems endless. For me 

this valuable discovery widened 

my creativity to integrate different 

forms of exercises into a sound 

program. 

With the limitless options of 

personalized programs that can be 

created and tried through HIIT, 

working out becomes more than 

just a routine. It becomes a fitness 

experience with personal flavor. 

In designing a program (whether 

for yourself or for others), I believe 

that you always have to consider 

the type of activities that support 

the interest of the participant of 

the program. Adding this characteristic 

to the workout motivates 

him (the participant) to go through 

the fitness experience and enjoy it. 

For instance, I incorporate punch 

bag training or focused pad 

training (aside from resistance and 

anaerobic training) to clients who 

are also into martial arts. 

Similarly, being a Capoeirista 

(Capoeira practitioner) I incorporate 

Capoeira and/or gymnastic 

moves (of varying intensities ) in 

my own program to keep myself 

from getting bored when working 

out. 

Discovering new approaches in 

working out is one way of keeping 

yourself motivated to pursue your 

fitness goals. Moreover, this will 

keep you from outgrowing your 

fitness program. 

Avoid settling down for whatever 

workout program you are doing at the 

moment. Always aim to tweak or to 

add something new to your existing list 

of exercises. Make sure that these 

optional changes will challenge your 

fitness level and will still make it fun 

and safe to do. 

For this issue, find out what HIIT 

does to Piolo Pascual ( Cover feature- 

Balancing Act) and the variety of 

fitness endeavors which he passionately 

finds time to go through. Also 

check out what keeps Cubs righthander 

Jake Arrieta fit while out of the 

playing field (Edge – Sports). 

If you’re looking for variety in 

workout intensity, we have The 2016 

Rock Hard Challenge Part 1 (Program 

Feature) , and Frank Grillo’s Boxing 

workout (Program Feature) among 

other featured programs. 

Also Browse through relevant 

questions on fitness as all these get 

clearly addressed in ASK (regular 

section). Lastly, US Muscle and Fitness 

Editor in Chief Shawn Perine explains 

the importance of real fitness (Last 

Word – Get Healthy Now). 

I have been emphasizing this almost 

in every issue but once again the ball 

is in your court. Check these all out 

and find out which discovery (be it on 

progam or in nutrition) best suits your 

lifestyle. 

To a Better, Healthier, 

Stronger, and Motivated You 

Ferdinand Manabat 

Editor in Chief 

JULY/AUGUST 2016 MUSCLE & FITNESS 5

NEWS NUTRITION 

BLESS YOUR 

HEART 

Heart disease has been a health 

scourge for decades, but we 

may be seeing a downward 

trend. A study published in the 

journal Circulation reveals that 

deaths from heart disease in the 

U.S. have fallen by about 62% 

since 1973, with counties in 

the Northeast showing the 

strongest decline (down to just 

4%) in 2010. 

The South, however, which 

has higher levels of obesity 

and smoking, experienced an 

increase—1973 saw a 24% 

rate, but in 2010 that jumped up 

to 38%. 

JEERS 

An updated analysis in the 

Journal of Alcohol and Drug 

Studies poured a frosty brew 

on the notion that consuming 

alcohol in moderation can 

contribute to better health. 

Researchers scoured 87 

previous studies and found 

that many of the people 

who were abstaining from 

alcohol were already in 

poor health. With the bias 

corrected, moderate 

drinkers (up to two drinks 

a day) ended up with no 

health or longevity advantage, 

unlike occasional 

drinkers (one drink a 

week) who were shown 

to live the longest. 

NICE GENES 

Scientists at Cornell University 

have shown how food can influence 

health. They compared the genes of 

the vegetarians of Pune, India, with 

the genes of meat eaters from Kansas 

and found that the veggies had a higher 

percentage of a mutation that makes 

vegetarians more susceptible to 

inflammation if they don’t get a balanced 

omega-6 and omega-3 diet. If these 

plant eaters switch to a predominantly 

meat-based diet, they will then see 

more cases of disease. 

WHAT A PAIN 

Opioid prescription drugs like 

oxycodone and morphine have 

become some of the most 

abused drugs in America. In an 

effort to curb addiction and 

reduce the number of deaths 

attributed to the powerful 

drugs per year—2010 CDC data 

claim it’s 16,651—the FDA has 

announced new labeling guidelines 

aimed at educating prescribers 

and patients about the 

high risk of opioid abuse. 

FOUR SIGNS OF THE FAT-CALYPSE 

An Oregon State U. study of 4,745 subjects determined that only 

a measly 2.7% of Americans meet the four-part criteria for having 

a healthy lifestyle—good diet, plenty of exercise, lower body 

fat, and no smoking. The upside? Almost 90% met at least one of 

the four benchmarks, and one out of four is…well, it’s still not 

very good. 

RF/CORBIS (2); COREY JENKINS/CORBIS; PLAINVIEW/GETTY IMAGES 


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8 MUSCLE & FITNESS JULY/AUGUST 2016 

BAL

ANCING ACT 

BY FERDINAND MANABAT /// 

PHOTOGRAPHS COURTESY OF UNDER ARMOUR PHILIPPINES 

I live my life 

the way 

I wanted to 

live 

The pinnacle of success showbiz icon 

Piolo Pascual has reached still shines 

as bright as ever even as nearly two 

decades have passed. This may look effortless, 

but the road to his achievement 

demanded ambition, drive, faith, and 

commitment to all components vital for 

his status in the entertainment industry. 

He believes that whatever happens 

along his destination was meant to 

prepare him closer to reach his goals in life. For 

him, having the right perspective is the best way to 

roll with the punches while coping with whatever 

circumstance he gets himself into. 

“I lived my life the way I wanted to live. There 

are some regrets and some bumps here and there 

but I had become who I am because of what I did 

and because of what I went through. So everything 

has its reasons, everything has its purpose, on why 

things happen. If there are things that I have wanted 

to do at 20, I was able to do it. At 20, I was in the 

States. I had the same hunger I have right now. To 

be successful and to just standout. I was always positive. 

Maybe there were things that I did wrong but I 

would not have had it any other way.” Said Piolo. 

Seemingly feeding his hunger for success through 

box office hits in his movies and in his concerts, his 

top rating soaps, a long list of product endorsements 

and worthy causes (like PETA), Piolo aims to 

go further on areas he hasn’t tried. 

“You know, given this platform, I got into producing 

movies and I’m just itching to do something else 

like probably do a mini-series like how they do it in 

the states. But it’s just different because of course

PIOLO PASCUAL 

our culture here is very… They like Soaps. So I’m not 

sure if we’ll be able to do that. Well I’m still active but 

it’s what I always wanted to do. Not to saturate the market 

because I’ve been doing soaps half my life and I’m 

just thinking of diversifying in the sense of probably doing 

other things aside from soaps. Actually, I don’t know 

if it’s going to materialize but I have done some coffee 

table books and ABS CBN Publishing, Inc. is pitching for 

another concept for a book but I was thinking of doing 

something that involves health and fitness. These are the 

things I have in my head that I want to be able to do and 

to share to my supporters and to the fitness industry.” 

He explained. 

Not new in the field of health and fitness, Piolo is also 

acknowledged as a fitness celebrity within the same 

level of status as most of our contemporary athletes. In 

fact, he endorses popular sports brands as well as fitness 

events (like fun runs or full marathons) alongside well 

known athletes. As if training for a race or for an event, 

Piolo’s fitness regimen is comparable to what most seasoned 

athletes go through. 

“I try to differentiate my program because I’ve been 

working out since I was a kid. Lately, I got into high 

intensity interval training (HIIT) through my best 

friend. We try to… look small. You want to look lean. 

The trend nowadays is not really getting buffed or 

bulked up. So I try to diversify in terms of my exercise 

programs so I also include cardio workouts. I 

join a lot of triathlon events (swimming, biking and 

running). On the side, I also play badminton.” Said 

Piolo. 

He believes that staying fit and healthy should be 

part of being good in his profession as well as other 

professions. Moreover, as essential as being healthy 

for ones job, Piolo is also firm in keeping in shape to 

complement his being an (effective) actor. 

“ You have to take care of yourself, your body and 

your appearance... It’s all about wanting to look 

your best for the camera. You have to present 

yourself the best way possible since looking your 

best comes with the package in this business (show 

business). So that’s why I got into it (HIIT). Of 

course I try to get enough sleep for recovery. I have 

to look good all the time because it’s an unspoken 

rule that aside from being an effective actor, people 

are expecting me to look good even when I take off 


if you’ve been working out 

a lot you have to listen to 

your body as much as it 

would listen to you. 

my shirt. Also, It’s not just coming to the set, prepared 

for my scene. I also have to be physically, mentally, 

and emotionally prepared. To sum it up, It is all about 

knowing my responsibilities as a person, as an actor, 

and as a celebrity because I always want to be able to 

present myself the best way possible. ” He elaborates. 

Aside from looking tight, lean and fit, Piolo prefers the 

HIIT program because of the adjustability of its features 

in terms of the his age, physical capabilities, and 

level of his fitness, among other considerations. 

“HIIT For me, works so well because it’s like being in 

a sauna (afterwards) and that there’s a time element 

which I can finish quickly and efficiently. And even if 

I don’t have to lift heavy but do more exercises under 

each program, I get to improve my agility which is 

excellent especially now that I’m getting old. If you’ve 

been working out a lot, you have to listen to your body 

as much as it would listen to you. I have to know when 

I have to adjust my program to make it still effective. So 

I change my program every couple of months so that I 

won’t get used to doing the same thing over and over. “ 

Said Piolo. 

He gets to condition his agility and mobility when 

he explores his bodyweight exercises (which are 

his favorites) in his HIIT program. Moreover, he 

feels that combining free weights and bodyweight 

exercises activates more muscles which increases 

his calorie output. With this approach in exercise, 

Piolo believes that his body responds better when it 

comes to getting leaning. 

Not only does he pay attention on how his body 

reacts to his fitness regimen, Piolo also knows what 

works for him when it comes to his food intake. 

“I don’t have a diet. I eat a lot. I eat almost everything. 

That’s the reason why I work out more. I try 

to work up a sweat (through exercise) as often as I 

can get rid of the unwanted calories that I took in. 

I don’t want to deprive myself. I know what my 

body can take and what time I can take it during the 

day. Of course, I try to be aware of the appropriate 

eating habit for my lifestyle. Basically, I don’t need 

to eat as much at night. I lessen my intake of carbs 

and focus on food that has nutrients and vitamins. 

Sometimes I splurge on sweets. I have a sweet tooth 

so it’s harder for me. So I just try to balance it out by 

exercising longer.” He explained.

PIOLO PASCUAL 

Although Piolo compensates added exercise for 

giving in to his sweet tooth cravings, he still considers 

rest and recovery equally important in maintaining 

his healthy physical and mental condition. 

“So when my body tells me to also rest and sleep 

because I know that my mind won’t function well at 

work when I lack rest, I have to relax and invest this 

for my healthy recovery. However, in some occasions, 

I go out, drink, and stay up late. To make up 

for this, I make sure that I am able to sleep 6 hours 

so that I can work out the next day. Otherwise, I 

don’t work out at all and just sleep it off.” Said Piolo. 

Aside from making sure that he sleeps enough from 

a late night of work or “going out”, Piolo starts his 

day with 2 scoops of his pre-workout supplement. 

This supplement assures him of the added energy he 

needs throughout his day. 

An important note that he considers in making 

his fitness program work for him is organizing his 

schedule. For him, properly planning his day is important 

so that he gets to work out often. 

“While I believe that I shouldn’t have an off- season 

on keeping in shape, I always include workout in the 

morning as part of my daily routine. I don’t want 

making this 

schedule work 

for you gives 

you no reason 

not to stay in 

shape 

to start the day feeling 

sluggish. So I try not 

to (as much as possible) 

have an off 

season because it’s 

hard to get back 

on your regular 

program if you stop 

exercising for a 

while. It’s important 

to balance everything 

in life including exercise. 

You just have to properly 

organize exercise in your daily schedule to make it 

part of your lifestyle. Making this schedule work 

for you gives you no reason not to stay in shape. ” 

He said. 

His drive to excel and to strike a balance between 

his life in fitness to that in show business 

reflects the type of values he would want his followers 

and the people close to him to remember 

him by when he decides to retire. 

“Your work ethic, attitude, personality and your 

character will always be remembered because it 

will speak a lot about what you did with your life. 

For me, If I were no longer active in show business, 

I would want to be remembered as dedicated, 

professional, and responsible in all the things that 

I have accomplished without seeking acknowledgement, 

affirmation or attention. The feeling of 

satisfaction in this regard is much more rewarding 

for me than being remembered for the things that I 

have accomplished.” Ended Piolo. 

HIIT WORKOUT 

Do each exercise for 1 minute then allow 15 

seconds transition time before performing 

the next exercise. Rest for 2 minutes after 

completing all 10 exercises then repeat. 

(do everything for 2-3 sets) 

Push Ups 

Sprints (Treadmill) 

Pull ups 

Jumping Jacks 

Walking Lunges (with dumbells) 

Tuck Jumps 

Dips 

Lateral hops 

Bicep curls 

Burpees 

©2014 WARNER BROS ENTERTAINMENT INC 


INSPIRATION 

Meet the undefeated HS wrestler 

born without shins, p.15. 

10 THINGS… 

…you didn’t know about 

protein, p.16. 

WATCH 

Summer- 

Slam 

COURTESY WWE, INC 

AUG. 21 

WORLD WRESTLING 

Entertainment returns to the 

Barclays Center in Brooklyn, NY, 

for SummerSlam, one of the 

company’s cornerstone pay-perviews. 

Last year featured highprofile 

guests such as former Daily 

Show host Jon Stewart and Arrow 

star Stephen Amell, as well as 

some of WWE’s top Superstars— 

John Cena, the Undertaker, and 

current heavyweight champ 

Roman Reigns—all competing in the 

squared circle. For their ’16 return 

to the Big Apple, you can bet your 

(Rock) bottom dollar that WWE will 

pull out all of the stops to entertain 

a notoriously restless and vocal 

New York City crowd. 

A few burning questions diehards 

want to know: Will the Shield 

reunite? Will Bray Wyatt finally win 

his first championship? Who will 

Brock Lesnar take to Suplex City? 

Expect no punches to be 

pulled—well, unintentionally—in 

what’s sure to be one of the 

most exciting PPVs of the year. 

The action starts at 8 p.m. EST 

on the WWE Network.

EDGE SPORTS 

Changeup 

Cubs righthander JAKE ARRIETA went from struggling pitcher 

to Cy Young winner by practicing Pilates. BY MARK BARROSO 

ARRIETA’s 

dominance in 

2015 included 

a record-low 

0.75 ERA after 

the All‐Star 

break. 

CHICAGO CUBS PITCHER 

Jake Arrieta dominated in 2015, 

winning 22 games, on his way to 

receiving the National League Cy 

Young Award. Outstanding as Arrieta’s 

performance was, Cubs fans still 

sadly remember last season for the 

way it ended: in a sweep at the gloves, 

er, hands of the New York Mets in the 

National League Championship Series. 

That tends to happen when your team 

hasn’t won a World Series since 1908. 

So what does the league’s best pitcher 

do to help bolster the championship 

aspirations of baseball’s most cursed 

franchise? Shake Weight routines? 

Jazzercise? Nope. Pilates, of course. 

“I feel like a student, always trying to 

put my body in different positions to 

replicate the way I perform,” says 

that Pilates helped kick-start the Texas 

native’s career. However, a dedication 

to functional range conditioning, 

weight training, cardio training, 

massage therapy, and a healthy diet 

relying heavily on pregame smoothies 

didn’t hold him back, either. 

Arrieta now expects to play in the 

Cubs’ first World Series since 1945. 

“The added experiences for our 

young players and the new players 

we acquired are going to pay huge 

dividends for us.” 

Well, that and habitual Pilates. 

ARRIETA’S PILATES 

WORKOUT 

Designed by Arrieta’s Pilates instructor Liza Edebor, 

the workout is done while you stand on a Pilates 

box. You can use a low box or a mat. Use light 

dumbbells for No. 1–3. For No. 4–8, Arrieta uses a 

Pilates spring wall, but a resistance band anchored 

to a fixed object works, too. 

Arrieta, who pitched his second 

career no-hitter in April. 

Pilates is similar to yoga in that it 

uses low-impact exercises to improve 

muscle endurance, strength, flexibility, 

and conditioning. The workout first 

gained attention among pro athletes 

when Tiger Woods and Jason Kidd 

started doing it in the early-2000s. 

Considering the intense focus 

involved, Pilates lends itself perfectly 

to the skill set required to fire a 

98 mph fastball across home plate. 

The 6'4", 225-pound Arrieta started 

doing Pilates in 2014 and now practices 

year-round, six to seven days a 

week with each session lasting 1½ to 

two hours. 

“The impact on your joints is very 

minimal,” says Arrieta. “I can do Pilates 

and come back the next day and get a 

solid workout in.” 

Before discovering Pilates, Arrieta, 

30, had never won more than 10 

games in a season. So it’s fair to say 

EXERCISE SETS REPS 

1. Standing Dumbbell 

Abs Twist with Squat* 

3 15 

each leg 

2. Standing DB Press 3 15 

3. Biceps Curl 3 15 

4. Lateral Box Stepover** 3 40 

5. Reverse Lunge with 

Biceps Curl 

6. Jump Squat to 

Box Jump*** 

7. Reverse 

Diagonal Lunge 

4 20 

each leg 

4 20 

4 20 

each leg 

8. Plank to Pike 3 15 

9. Single-leg Pike to 

Elbow Touch**** 

3 10 

*Hold DBs at chest so elbows flare out. Squat below box, 

then back up, bringing one elbow to opposite knee. 

**Row band as you step down with left foot while right 

foot is on box. Squat. Switch legs, so right foot is on floor 

and left foot is on box. Squat while pulling band. 

***Row the band as you do a squat, jump and land with 

each leg on one side of box (so you’re straddling the box). 

Jump back onto box so feet are narrow again. 

****Bring lower knee to same side elbow in plank, then 

raise to single-leg pike position. 

ROBERT BECK/SPORTS ILLUSTRATED/GETTY IMAGES

EDGE INSPIRATION 

E-MAIL US people who inspire you: 

editors@muscleandfitness.com 

STEPHEN SCHUMACHER/COURTESY OF PELHAM HIGH ATHLETICS; ERIC SCHULTZ/AL.COM VIA AP 

No Limits 

High school wrestler and double-amputee HASAAN 

HAWTHORNE capped off an undefeated senior 

season with a 37-0 record. BY WILLIE CORNBLATT 

HASAAN HAWTHORNE’S 

wrestling journey came full circle after 

a 7-3 victory on a wrestling mat in 

Huntsville, AL. The soft-spoken 

Hawthorne, 18, grappled his way to 

a perfect 37-0 record as a senior at 

Pelham High School, winning the Class 

6A, 145-pound AHSAA State Wrestling 

Championship. 

Even more impressive—he did it with 

no legs. 

Hawthorne was born without shins 

as a result of a rare condition called 

tibial hemimelia. His parents had a 

decision to make: have their son’s legs 

severed at the knees or subject him to 

multiple invasive surgeries and a risk 

of being wheelchair bound. When 

Hawthorne was 4 months old, his 

parents made their choice. 

“We decided to have his legs 

amputated after a lot 

of thinking, second 

opinions, [and] 

research,” explains 

Hawthorne’s mother, 

Felecia. 

Equipped with 

prosthetic legs, 

Hawthorne developed a 

love of sports and competition 

early on—as well as a disdain 

for losing. 

“He’d race in everything,” says 

NEXT 

MATCH 

Hawthorne wants 

to wrestle 

communications 

in college and pursue 

a career as a sports 

commentator. 

his father, Demond. “Everything 

was a competition.” 

Hawthorne played football and 

baseball, swam, and ran track, but 

discovering wrestling in the sixth 

grade was a game changer. 

“He fell in love with the physical 

nature of it and said, ‘I think this can 

be my sport, where I’m competitive for 

a long time and really compete against 

able-bodied people,’ ” Demond recalls. 

Wrestling prep typically involves a lot 

of running and cardio work, which 

Hawthorne admits created an issue. 

To keep his wind up he would drill, 

spar, and hit the weights while his 

teammates ran stairs. 

Although Hawthorne’s efforts to 

excel were lauded by most, he wasn’t 

spared from haters. 

“In one particular situation,” Demond 

remembers, “one of the parents or 

coaches was saying he was a 

one-trick pony and could only do 

one particular move, and that really 

fueled [Hawthorne], so he took it out 

on the kid.” 

The doubters were put to rest as the 

W’s continued to pile up, and it 

became clear that Hawthorne was the 

real deal. As his whirlwind season 

came to an epic conclusion, the 

low-key teen continued to remain 

humble, motivated, and hesitant to 

boast about his accomplishments. 

However, he did acknowledge how 

gratifying winning the title was— 

especially after battling back from a 

pair of shoulder surgeries the 

summer before his senior 

season. Pre-surgery, his 

one-rep max on the 

bench press was 

upward of 240 

pounds. 

“I just have a 

God-given ability and 

the strength that He 

already blessed me with,” 

Hawthorne says. “All we’re doing is 

just adding on to that. And trying to 

get better every day.” 


EDGE 10 THINGS… 

…YOU DIDN’T KNOW ABOUT 

Protein 

BY TAL PINCHEVSKY 

HISTORY REWRITTEN 

1 | Back in 1890 the USDA recommended 

working men consume 110 grams of protein 

per day, the Journal of Nutrition reported. 

Today each person needs a different 

amount of protein based on gender, height, 

weight, and activity level. According to the 

Centers for Disease Control and Prevention, 

a healthy adult male should consume 

roughly 56 grams of protein a day. 

TAKE IT EASY 

2 | Protein is crucial to keeping the 

gains coming, but don’t go overboard. 

Eating too much protein in middle age 

could lead to kidney damage, and you can 

become more than four times as likely to 

die of cancer. That is comparable to the 

effect of smoking. 

ENOUGH SWEAT-CUSES 

3 | The “meat sweats” have not been 

medically proven. The closest theory is the 

thermic effect of food, which the American 

Journal of Clinical Nutrition defines as “the 

increase in metabolic rate after ingestion 

of a meal.” 

VEGAN POWER 

4 | Two years after giving up animal 

proteins, German vegan bodybuilder Patrik 

Baboumian set a world record in yoke 

walk by carrying a 550kg yoke at the 2013 

Toronto Veg Food Fest. 

WHAT’S SUPP! 

5 | Protein supplements rake in $7 billion 

a year, according to Euromonitor. 

BREAKFAST BLUNDER 

6 | In 2015 General Mills was sued by 

the Center for Science in the Public Interest 

over its Cheerios Protein cereal. General 

Mills was accused of using misleading 

marketing to tout the amount of protein in 

the cereal. 

CHIRP, CHIRP, CHIRP 

7 | Insects, particularly crickets, are 

an excellent source of protein. A 2013 UN 

report suggested more people incorporate 

entomophagy (scarfing down insects) into 

their diet to combat world hunger. 

SHAKE IT UP 

8 | Steve Sorensen, a software executive, 

grew tired of drinking lumpy protein 

shakes. So he created a prototype bottle 

containing a wire whisk that would eventually 

evolve into the BlenderBall. 

BEEFING UP 

9 | The average American eats 80.6 

pounds of beef every year. 

DON’T HAVE A COW 

A 6 ounce portion of 

grilled porterhouse 

STEAK has 48 grams 

of protein, but it 

also delivers 18g of 

fat, seven of them saturated. A cup 

of cooked LENTILS has 18g of PROTEIN 

and less than 1g of fat. 

TIM HILL/CORBIS; GETTY IMAGES 


ABS & CORE 

Get a superhero back and core 

with one simple move, p20 

BODY WEIGHT 

A full-body circuit that’ll tax 

major muscle and torch fat, p21. 

RATE MY WORKOUT 

Minor tweaks will have a major impact 

on one reader’s chest routine, p22. 

INSTANT MUSCLE 

An in-depth guide to using 

cable-row attachments, p23. 

BUILD MUSCLE, BURN FAT, PERFORM BETTER 

Crossing 

Over 

After a decade of CrossFit, 

CHRIS POWELL retransformed 

himself into a physique competitor. 

BY ANDREW GUTMAN 

FIND OUT HOW

TRAIN PHYSIQUE 

CHRIS POWELL, THE 

celebrity trainer from ABC’s Extreme 

Weight Loss, can’t say no to a 

challenge. After his friend dared him 

to try “Fran”—a thruster and pullup 

WOD with a 21-15-9 descending rep 

scheme—Powell became obsessed 

and has trained for and competed 

in CrossFit competitions 

since 2008, even 

attending the 2015 East 

Coast Championships 

where he (happily) 

placed dead last. 

But the 38-year-old 

husband with four kids 

and a busy schedule isn’t 

a professional athlete, and 

CrossFit—as much as Powell 

loves and respects the sport—just 

wasn’t cutting it anymore. 

“I was like, OK, how else can I 

improve myself? I want to bring my 

waist in; I want boulder shoulders; I 

want bi’s and tri’s. There’s a beauty to 

sculpting your body, and it’s a whole 

new sense of empowerment and 

control,” reflects Powell. So when 

two clients—Josh and Kelli from 

Season 5—challenged him and his 

wife, Heidi (also a trainer on the 

show), to train for a physique show, 

Powell accepted and went all-out. 

WATCH 

See Powell in 

action on Extreme 

Weight Loss in 

syndication on 

TLC and OWN. 

After years of menacing WODs, 

Olympic lifts, and countless kipping 

pullups, Powell gravitated to an oldfashioned 

arm pump. He’s stronger 

than ever, too, deadlifting 549 pounds 

and back-squatting 435 pounds at a 

body weight of 180 pounds. The diet, 

however, is a different story. 

While he and Heidi have 

always lived a healthy 

lifestyle, very few people 

can drop their body fat 

to the low single digits 

on just three clean 

meals per day; it takes 

an extra level of precision. 

Chris follows a 

restricted, carb-cycling diet 

with a low-carb, high-fat day 

(2,300 calories) and then a high-carb, 

low-fat day (4,030 calories). He’s 

careful to execute his more taxing 

workouts on his high-carb days, so 

the extra calories are put to use. 

Since taking a dose of his own 

medicine, the transformation 

specialist sports newly capped 

shoulders, a full chest, and a Google 

Map of veins that trickle down his 

arms. It was a physique worthy of 

the overall title in the master’s 

division of the 2015 NPC Warrior 

Classic in Colorado last August, with 

Heidi taking third place in the Novice 

Bikini division. 

A big obstacle for Powell was 

shifting his mindset from the trainer 

everyone leans on to putting himself 

first in order to compete. Luckily, he 

had a teammate to lean on. 

“I’m blessed that my wife is on 

board with me and we’re [competing] 

together, because that way, we can 

trade off [responsibilities],” says 

Powell, who, with a chuckle, admits 

that competing has done more than 

just strengthen their emotional bond. 

“Her transformation has been 

freaking mind-blowing over the last 

seven months…it’s awesome…it’s 

definitely been good for the love life.” 

Powell’s next challenge: Exit the 

amateurs. With plans to enter two 

upcoming pro qualifiers, don’t be 

surprised if you see him in board 

shorts, front and center, on an IFBB 

stage come fall. 

READ UP 

Powell covers his 

diet in his newest 

book, Extreme 

Transformation: 

Lifelong Weight 

Loss in 21 Days. 

PETER LUEDERS JULY/AUGUST 2016 MUSCLE & FITNESS 19

TRAIN ABS AND CORE 

GET MORE training tips and diet 

advice by following Sean on Twitter: 

@seanhyson 

Super Core 

Your new exercise hero trains abs and lower 

back without any equipment. 

BY SEAN HYSON, C.S.C.S. 

HOW TO DO IT 

SUPERMAN 

LIE ON YOUR CHEST ON 

the floor with your arms and 

legs extended. 

RAISE YOUR TORSO OFF 

the floor while simultaneously 

lifting your legs. Squeeze 

your glutes as you come up and 

press your hips into the floor. 

Retract your shoulder blades— 

you should look like you’re flying. 

WHEN YOU DON’T HAVE 

a back-extension bench (or it’s 

occupied), you can sub in the 

superman. It works the glutes, 

abs, and spinal erectors for a 

core blast you can get anywhere, 

anytime. It’s also great for rehab 

if your back hurts. 

TAKE 

FLIGHT 

Perform this move 

for moderate reps 

(eight to 15), or 

hold the top 

position for 

time. 


PER BERNAL

TRAIN BODY WEIGHT 

GET MORE For more 

body-weight routines, go to 

muscleandfitness.com/body_weight 

Metabolic Monster 

Give your metabolism 

a major boost with 

this 15-minute circuit. 

WHAT IT IS 

A 15-minute, four-exercise 

circuit. Between burpees 

on the TRX for 30 seconds 

and double-unders—two 

rotations of the rope in one 

jump—the first half of this 

circuit will set a grueling 

pace. You’ll hit your lower 

body with squats and then 

fry your upper body and core 

with bear crawls. 

QUICK 

TIP 

With the TRX at 

midcalf level, 

place one foot 

into one or both 

foot cradles. 

WHY IT WORKS 

You won’t find any isolation 

movements in this circuit, 

since each exercise targets 

just about every muscle 

and the 30-second duration 

will have you (and the floor) 

doused with sweat. While 15 

minutes doesn’t sound like a 

lot of time, this workout will 

have your body burning more 

calories than traditional 

cardio…that is, if you can 

make it all the way through. 

THE WORKOUT 

EXERCISE 

TRX Burpee 

Double-under 

TRX Squat 

Bear Crawl 

DURATION 

30 sec. 

30 sec. 

30 sec. 

30 sec. 

ANDY McDERMOTT is a 

personal trainer in L.A. Visit his website: 

mcdermottfamilyfitness.com 

IAN SPANIER JULY/AUGUST 2016 MUSCLE & FITNESS 21

TRAIN RATE MY WORKOUT 

LET US HELP 

Submit your workout for review at 

muscleandfitness.com/ratemyworkout 

Chest 

Made 

Easy 

Rick H. from 

Pleasanton, CA, 

sent us his workout 

to review. Here’s 

what we advised. 


RICK’S 

OLD WORKOUT 


Bench Press 3 6 

Incline Dumbbell Press 4 8–12 

Dip 3 AMAP* 

Dumbbell Flye 2 15 

M&F RATING: A- 

*AMAP: As many reps as possible. 

OUR ADVICE 

Your exercises, sets, and reps are all 

well-chosen, so we have to assume 

the problem is recovery. Always 

leave a rep or two “in the tank” on 

every set. Your chest will grow faster 

with good technique and no lost time 

due to injury. 

HOLD 

BACK 

When you avoid 

training to failure 

on exercises like 

dips it actually 

helps you make 

progress. 

RICK’S 

NEW WORKOUT 


Bench Press 1* 6 

Incline Dumbbell Press 10 8–12 

Dip 3 10-15 

Dumbbell Flye 2 15 

*Take as many sets as needed to work up to 1 set of 6 reps 

using a load you could lift for 8 reps. 


PER BERNAL

TRAIN INSTANT MUSCLE 

The 

Bar Is 

Open 

Find the right cable 

attachments to 

meet your goals. 


NICE GRIP 

The lat bar offers 

a grip that is both 

wrist- and elbowfriendly. 

GUYS TEND TO BASE 

their workout on whatever equipment 

is available to them at the 

time. If the cable row machine 

has a V-bar handle attachment 

on it, that’s what they’ll use for 

Attach a lat 

bar to the 

cable of a seated 

row station. Grasp 

it outside shoulder 

width (above). 

Row the 

bar to your 

sternum, driving 

your elbows back 

and pushing your 

chest forward. 

rows. But different attachments 

offer different advantages, and 

you should choose one based 

on your goals and needs. See 

sidebar (right) for a list of 

handles and their uses. 

HOW TO DO IT: 

LAT BAR SEATED CABLE ROW 

DID YOU KNOW? 

Cable rows with 

a lat bar allow a 

greater range of 

motion and more 

lat recruitment. 

GET A HANDLE ON: 

ATTACHMENTS 

EQUIPMENT 

Pulldown bar with 

opposing handles 

V-bar 

Angled bar 

(upside-down V) 

Rope handle 

USE 

Emphasize the biceps and 

forearms 

Emphasize midback and 

biceps on rows, lower lats 

on pulldowns 

Heavier pushdowns and 

less wrist strain than 

straight bar 

More range of motion on 

pushdowns, extensions, 

and curls 

PER BERNAL JULY/AUGUST 2016 MUSCLE & FITNESS 23

15-MINUTE FEAST 

Flavor meets convenience with this 

EAT 

easy-to-make frittata, p27. 

WHAT’S IN THE FRIDGE THIS MONTH 

1 FOOD, 5 WAYS 

Tickle your taste buds with low-cal, 

high-protein parmesan, p28. 

Get 

Baked 

Oven-bake soft-shell crabs for better flavor and less fat. 

BY THERESA GAMBACORTA 

RENEE COMET/STOCKFOOD 

BEFORE YOU SINK YOUR 

teeth into a soft whole-wheat bun 

lathered in tartar sauce this 

summer, with Old Bay–seasoned 

crispy-fried soft-shell crab legs 

poking out, remember there’s a 

healthier, more physique-friendly 

alternative to cooking this succulent 

blue crustacean. 

At only 100 calories and 20 grams 

of protein per 4 ounces, blue crabs 

are extremely low in fat and 

provide a versatile, seasonal 

source of sweet and briny protein 

that also supply you with a boost 

of omega-3 fatty acids, the 

minerals zinc and selenium, and 

vitamin B. 

While frying soft-shell crabs is 

typical, baking them—with a 

homemade spice mix—significantly 

SOFT-SHELL CRAB RECIPE

EAT SOFT-SHELL CRABS 

reduces saturated fat and lets the 

crab flavor shine through. 

The blue crab, Callinectes 

sapidus (from the Greek meaning 

“savory beautiful swimmer”), is the 

main species linked to the culinary 

term soft-shell crab. The Chesapeake 

Bay in Virginia is home to 

more than 550 million blue crabs, 

CHEW 

ON THIS 

A 4-ounce blue 

crab has 20 

grams of 

protein and only 

100 calories. 

which are often considered the 

best in the country. But half of all 

blue crabs harvested come from 

Maryland, where colder waters 

mean sweeter meat. 

Beginning in early April, when 

blue crab season starts, the 

premolt (or peeler stage) of a blue 

crab begins when the crab hides in 

brackish waters to avoid predators 

(aka us). Instead of eating, they 

rapidly absorb water to make their 

soft tissues swell to bust open 

their shell. Crabbers look for the 

telltale white line on a crab’s 

paddle leg to turn from white to 

pink to red as it nears closer to 

molting. Crabs in this stage are 

caught and then held in peeler 

pots. The molting takes anywhere 

from one to three hours as they 

embark on a laborious wiggle out 

of their shell. The crabs are then 

removed from the water to prevent 

the hardening of their parchmentpaper-like 

soft shell. 

Expect to dish out about eight 

bucks apiece for soft-shell crabs. 

When purchasing them, make sure 

their legs and claws are intact and 

that their shells give easily when 

pressed. Aside from the face, apron, 

and gills, all other parts of the crab 

are edible. Beware that they are 

highly perishable and will keep in your 

refrigerator for only one to two days. 

Reduce carbs by ditching the bun 

and adding the crabmeat to a 

salad. To boost fiber intake, pair 

with a farro and tomato salad. 

OVEN-BAKED 

SOFT-SHELL CRABS 

MAKES 2 SERVINGS 

tsp chili powder 

½ tsp celery salt 

tsp ground black pepper 

½ tsp smoked paprika 

½ tsp dry mustard 

½ tsp white pepper 

4 large soft-shell crabs, cleaned 

1 tbsp extra-virgin olive oil 

1 tbsp butter, melted 

1. Preheat oven to 500°F. 

2. Mix all spices together and season 

crabs on both sides with spice mix. Place 

on a baking sheet. 

3. Combine oil and melted butter and 

brush over crabs. Bake crabs in oven eight 

to 10 minutes. 

NUTRITION PER SERVING 

356 47g 2g 17g 

CALORIES PROTEIN CARBS FAT 

RITA MAAS/GETTY IMAGES 


EAT FOOD OF THE MONTH 

ABOUT THE COOK Jennifer 

Iserloh is the co-author of the Amazon 

best-selling book Fifty Shades of Kale 

CHEW 

ON THIS 

Often considered 

a Chinese vegetable, 

snow peas originated 

in the Mediterranean 

and were grown 

in Europe in the 

19th century. 

SRIRACHA ORANGE 

SNOW PEAS 

SERVES 4 

Snow Day 

Crunch on vitamin C–rich pea pods to 

add texture and nutrition to salads and stir-fries. 

BY JENNIFER ISERLOH 

4 garlic cloves, minced 

2 tbsp grass-fed butter or olive oil 

2 medium oranges, zested, and 

sectioned 

½ tsp salt 

1/4 tsp freshly ground black pepper 

2 tbsp Sriracha 

1 lb fresh snow peas, stems and 

strands removed 

WHILE YOU’RE POOLSIDE 

enjoying the warm weather, keep 

in mind that June’s forecast calls 

for snow, in the produce world, 

that is. Just one cup of snow peas 

gives you more than 100% of your 

RDA for vitamin C along with a 

healthy dose of vitamin A and fiber. 

Snow peas are high in non-heme, 

plant-based iron and taste great 

with other iron-rich foods like 

lentils, beans, and grass-fed beef. 

When shopping for snow peas, 

select pods that have smooth, 

uniform skin and are free of 

dark spots or scratches. Hearty 

snow peas will last in the crisper 

drawer for about a week. Pods 

should be eaten whole; just remove 

the strand that runs down the top 

of the pod. Hold a small pairing 

knife against the top of the stem, 

pull down, and discard the stem 

and strand. 

1. Combine garlic, butter or olive oil, 

orange zest, salt, and pepper in a small 

bowl. Mash well with the back of a spoon. 

2. Heat a large skillet over high heat. Add 

snow peas and butter/olive oil mixture at 

once. Cook three to four minutes, stirring 

often, until peas are coated in the mixture 

and they begin to soften. Turn heat off and 

stir in Sriracha. Top with orange sections. 


151 5g 18g 7g 


ENVISION/CORBIS 


EAT 15-MINUTE FEAST 

GET MORE 

recipes and nutrition tips at 

muscleandfitness.com/nutrition 

CHEW 

ON THIS 

Often referred to 

as an Italian omelet, 

the frittata’s origins 

may have roots in 

Mesopotamia, Persia, 

Spain, Northern 

Africa, France, 

and England. 

All-in-One 

Breakfast 

Get your day off to a healthy start with a morning meal 

that’s tasty, nutritious, and easy to prepare. BY MIKE MANNAI 

FOOD STYLING BY SUSAN OTTAVIANO 

SUMMER 

FRITTATA 

MAKES 4 SERVINGS 

6 large eggs 

6 large egg whites 

Salt and pepper 

Olive oil to coat pan 

6–8 spears asparagus sliced into 

1-inch pieces 

8 mushrooms, quartered 

1/4 cup sun-dried tomatoes, sliced 

1 baked sweet potato, cold and cubed 

without skin 

1. Preheat oven to 450°F. 

2. Mix eggs in a bowl with a pinch of salt 

and pepper. 

3. Lightly drizzle pan with olive oil and 

heat on medium. 

4. Add asparagus and mushrooms; sauté. 

5. Add sun-dried tomatoes and 

potato; mix. 

6. Pour in eggs and heat until edges set. 

7. Transfer pan to oven until center of 

frittata has set (about 12 minutes). 


240 19g 12g 14g 


BRIAN KLUTCH JULY/AUGUST 2016 MUSCLE & FITNESS 27

EAT 1 FOOD, 5 WAYS 

3 

MAKE SOME 

PARMESAN 

FLAX CRISPS 

Preheat oven to 400°F. Spray a 

baking sheet with cooking spray. 

Combine ½ cup grated parmesan in 

a small bowl with 1 tbsp ground flax, 

1 tsp dried herbs of your choice (such 

as basil), and tsp ground black 

pepper. Spoon the mixture by 

tablespoonfuls, 2 inches apart, onto a 

baking sheet. Bake 6 to 8 minutes, or 

until crisp and golden. Remove from 

baking sheet using a thin spatula. 

How Cheesy 5 BAKE A 

Superfoods paired with low-cal, high-protein 

parmesan cheese can feed your gains and 

tickle your taste buds. BY JENNIFER ISERLOH 

1 

FLAVOR UP SOME 

HEALTHY “RICE” 

Place 2 cups cauliflower in a food 

processor and pulse, 10 to 12 times, 

to form shreds that resemble rice. 

Heat a medium skillet over medium 

heat and add 2 tsp olive oil. Add 

“rice,” 2 tbsp chopped parsley, 1/4 tsp 

garlic salt, and tsp ground black 

pepper. Cook 3 to 4 minutes, or until 

rice starts to brown. Turn heat off 

and stir in 1/4 cup grated parmesan. 

2 

BROIL UP A 

FAST GRATIN 

Spread 1/4 cup plain 2% Greek yogurt 

in the center of an 8-by-8-inch 

baking dish. Layer 1 cup quartered 

artichoke hearts over yogurt. 

Sprinkle with 1 tbsp drained capers, 

1 tbsp chia seeds, and 1/4 cup grated 

parmesan, then dust with 1/4 tsp 

paprika. Place under the broiler for 

3 to 4 minutes, or until cheese is 

melted and starts to brown. 

4 

SNACK ON 

JALAPENO- 

PARMESAN POPPERS 

Spray a baking sheet with cooking 

spray. Cut 4 jalapeños in half 

lengthwise and remove seeds. Put 

peppers on baking sheet and place 

under broiler for 3 minutes, turning 

1 to 2 times to soften. Remove from 

broiler and preheat oven to 400°F. 

Put peppers skin-side down on 

baking sheet and top each with a 

slice of chicken sausage or 1 tbsp 

shredded rotisserie chicken, then 

sprinkle each with 1 tbsp grated 

parmesan. Bake 15 to 20 minutes, or 

until cheese is golden. 

BREADLESS 

SHRIMP PARMESAN 

Preheat oven to 400°F. Spray a small 

ovenproof skillet with cooking spray. 

Sprinkle 1/4 lb peeled, deveined shrimp 

with ½ tsp dried oregano, tsp salt, 

and tsp ground black pepper. Place 

skillet over medium-high heat and 

add shrimp and 1 cup broccoli 

florets. Cook 2 to 3 minutes, turning 

1 to 2 times until shrimp starts to turn 

pink and broccoli starts to turn dark 

green. Add ½ cup jarred marinara 

sauce, stir, then sprinkle with 3 tbsp 

grated parmesan. Put skillet in oven 

and bake 4 to 5 minutes, or until 

shrimp is cooked through and cheese 

is golden. 

GETTY IMAGES

EAT SUPP OF THE MONTH 

Perfect Protein 

Rivalus’ revolutionary 

filtration process 

makes Native Pro100 

an ideal supp for 

serious lifters. 

THE SCOOP 

One serving 

of Native 

Pro100 has 

30g of 

protein and 

1g of sugar. 

WHEN IT COMES TO 

transforming your physique, 

nutrition is more than half the battle. 

And whether you want to shred up 

or turn your chicken legs into 

sequoias, protein is a key factor in 

the ongoing quest for gains. 

Whether it’s day or night, preworkout, 

post-workout, or sometime 

in between, protein shakes are 

a staple and should be given a 

place in your diet. They’re low in 

calories, fat, and carbohydrates, 

and they’re convenient. 

But to see quality results you need 

to rely on the best sources of 

protein. Native Pro100 by Rivalus is 

an elite whey protein isolate with 

30 grams of protein per serving. It’s 

extracted from the milk of grass-fed 

cows, which is filtrated using lower 

heat. This ensures a cleaner, more 

natural, bioavailable protein that isn’t 

as denatured and maintains more of 

the “native” benefits from the whey 

protein molecules. So after a 

grueling workout, your muscles will 

receive the very best as they 

recover and grow. 

NATIVE PRO100 

A FAST-ACTING PROTEIN PERFECT FOR UNRIVALED RESULTS. 

SAM ROBLES 

NATURAL AMINOS 

Native Pro100 retains 

more amino acids, 

containing 8% more 

glutamine, 25% more 

arginine, and 17% 

more leucine than 

standard whey 

proteins. A prime 

recipe for recovery. 

REAL INGREDIENTS 

With eight easy-topronounce 

ingredients—like 

sea salt 

and organic cocoa— 

you know exactly 

what you’re getting 

with Native Pro100. 

No fillers. No artificial 

sweeteners. No BS. 

QUALITY COWS 

Farmers are carefully 

selected based on 

their practices; the 

cows are guaranteed 

to have year-round 

access to the 

pasture and are free 

of rBST hormones 

and antibiotics. 


IN 

KNEAD 

OF PIZZA 

> WHETHER YOU WANT YOUR 

SLICE HIGH IN PROTEIN OR LOW 

IN FAT, FULL-ON VEGAN OR 

FEWER CARBS, THESE HEALTHY 

HANDMADE PIES ARE ALL 

DESIGNED TO MEET YOUR 

NUTRITIOUS NEEDS. 

BY SUZANNE LENZER /// PHOTOGRAPHS BY 

TRAVIS RATHBONE 

BROCCOLI RABE 

WITH SWEET 

SAUSAGE 

& AN EGG 

S E R V E S 2 

Sea salt 

½ bunch broccoli rabe 


2 links sweet Italian sausage, casings 

removed 

1 tsp fennel seeds, roughly crushed 

1 ball pizza dough, thawed if frozen 

About 3 oz fresh mozzarella cheese, torn 

into bite-size pieces 

1 large egg 

Freshly ground pepper 

1. Heat oven to 550°. Bring a large pot of 

salted water to a boil. Add the broccoli 

rabe, stir, and cook until the water returns 

to a boil, the rabe is bright green, and the 

stems are barely tender. Drain and run 

under cold water to stop the cooking. Let 

cool and then squeeze to remove any 

excess liquid. 

2. Meanwhile, heat 1 tablespoon olive oil 

over medium-high heat. Add the sausage 

and fennel seeds, reduce the heat to 

medium, and cook, using a wooden spoon 

to break it up, until well browned, 5–7 

minutes. Remove from heat. 

3. Shape the pizza crust as directed in 

the master recipe (see page 102). Brush 

1 tablespoon oil over the crust and 

scatter the mozzarella over the top. 

Drape the broccoli rabe randomly over 

the pie and add the sausage. 

4. Transfer the pizza to the oven and 

bake until the crust is nicely browned 

and the cheese has melted, 6–10 

minutes. 

5. Heat the remaining 1 tablespoon oil in 

a skillet over medium heat. Fry the egg 

until the white is just set but the yolk is 

still loose, 3–4 minutes. To serve, top 

the pizza with the egg and a sprinkle of 

sea salt and pepper. 

CHEAT PIZZA 

ON TRADITIONAL 

THE MACROS 

MASTER CRUST 

607 33g 30g 40g 


CHEF’S TIP: 

Puree leftover blanched 

broccoli rabe with a bit of olive oil, 

a handful of pistachios, and a good 

grating of fresh parmesan for a 

tasty twist on pesto. Smear 

it on your next pizza instead of 

jarred red sauce. 


2–3 thin slices prosciutto, torn into pieces 

Handful of fresh basil leaves, torn 

CHEF’S TIP: 

Use those hard-earned muscles 

to squeeze out as much liquid as 

you can from the zucchini for a 

crisper (and low-carb, glutenfree) 

crust. 

ZUCCHINI-CRUSTED 

PIZZA WITH PROSCIUT- 

TO & BASIL 

SERVES 4 

LOW-CARB & 

GLUTEN-FREE 

PIZZA 

5 medium zucchini, grated Sea salt 

1 cup almond flour, plus more as needed 

½ cup freshly grated parmesan cheese 

1 egg, lightly beaten 

Freshly ground pepper 


1 Roma tomato, thinly sliced 

3 oz fresh mozzarella, torn into bite-size 

pieces 

1. Place zucchini in a strainer, sprinkle with 

salt, and toss. Place strainer over a large 

bowl or in the sink and let zucchini drain for 

about 20 minutes. 

2. Heat the oven to 400°. Squeeze as much 

liquid from zucchini as possible and mix it 

together with almond flour, parmesan, and 

egg in a large bowl. 

The mixture should hold together. If it’s too 

wet, add more almond flour a tablespoon at a 

time. Season with salt and pepper. 

3. Oil a 13-inch round pizza pan and spread 

zucchini mix out to fit pan; use a spatula to 

press the crust down and compact it. 

Transfer crust to oven and bake for 12–15 

minutes or until it begins to color on the 

edges. Remove pizza from oven and raise 

oven heat to 450°–500°. Top with tomato 

slices, mozzarella, and prosciutto and return 

pizza to oven until cheese melts. Remove 

from oven, top with basil, and serve. 

THE MACROS 

478 29g 18g 31g 


POLENTA PIZZA 

WITH GARLICKY 

MUSHROOMS 

& THYME 

SERVES 4 

2 tbsp extra-virgin olive oil, plus more 

for the pan 

1 cup whole milk 

3 cups chicken stock, plus more 

if needed 

1½ cups polenta (not instant) 

1/4 cup freshly grated parmesan cheese, 

plus more for serving 

Sea salt and freshly ground pepper 

3 cups mixed mushrooms, trimmed and 

sliced 

4–6 garlic cloves, peeled and smashed 

4–5 sprigs of fresh thyme 

1. Oil a 13- or 14-inch round pizza pan. 

2. In a large saucepan, combine milk and 

stock; bring to a boil. Slowly add polenta, 

stirring constantly to avoid lumps. Once 

polenta has been added, reduce heat to low 

and continue to stir until very thick and grain 

is tender, 20–30 minutes. If mixture absorbs 

liquid too quickly, add more stock ½ cup at a 

time; continue stirring. 

3. When polenta is very thick—it should pull 

away from pan edges when mixed—add 

parmesan, salt, and pepper. Stir to combine 

well. Remove from heat; pour into 

prepared baking sheet; use a spatula to 

smooth the top. Cover with plastic wrap 

and chill until fully set, about 1 hour. 

4. Heat the oven to 400°. Put remaining 

2 tablespoons olive oil in a medium pot 

set over medium-high heat. When oil is 

hot, add mushrooms and garlic and sauté 

until mushrooms just begin to soften, 

about 3 minutes. Sprinkle with salt and 

pepper. Add thyme, cover pot, and 

transfer it to oven to roast for 6 to 8 

LOW-FAT & 

GLUTEN-FREE 

PIZZA 

CHEF’S TIP: 

Keep polenta lump-free by 

“raining in the grain”— 

gradually sprinkle in the 

polenta while whisking the 

liquid for a smooth crust. 

minutes or until mushrooms are cooked 

through and garlic is very soft and fragrant. 

5. Scatter roasted mushrooms over set 

polenta; bake until crust edges just begin to 

color, 8–10 minutes. Remove from oven, 

sprinkle with more thyme, and serve. 

THE MACROS 

358 11g 56g 12g 


GREGORY SUJKOWSKI/NOUN PROJECT (PIZZA ICON) 

FOOD & PROP STYLING BY SUZANNE LENZER 


PIZZA CRUST 

CRISPY 

POTATO WITH 

ONION JAM 

AND THYME 

SERVES 4 

2 tbsp olive oil 

1 Vidalia or other sweet onion, very 

thinly sliced 


1 medium Yukon Gold potato 

1 ball pizza dough, thawed if frozen 

3–4 sprigs fresh thyme, leaves removed 

1. Heat oven to 500°. Pour oil in a medium 

saucepan over medium-high heat. When 

oil is hot, add onion and sprinkle with salt 

and pepper. Reduce heat to medium and 

cook, stirring frequently, until onions 

begin to color, about 10 minutes. If pan 

seems dry, add an extra drizzle of oil. 

CHEF’S TIP: 

If you have a mandoline, save time 

by slicing the potatoes on the 

thinnest setting and skip 

boiling them: When paper-thin, 

they’ll cook fully in the oven. 

VEGAN PIZZA 

ON TRADITIONAL 

MASTER CRUST 

2. When onions are golden brown on the 

edges or even beginning to stick to pan, 

add a 1/4 cup or so of water; stir and 

continue to cook until the liquid evaporates 

and onions are very tender and 

have melded together in a tangle, another 

5–10 minutes. 

3. If not using a mandoline to slice potato 

very thin, put a medium saucepan of 

salted water on to boil. Slice potato and 

add to water when it begins to boil. Cook 

until water just returns to a boil—the 

slices should be tender but not thoroughly 

cooked through—drain potatoes and set 

aside to cool. 

MASTER CRUST RECIPE: 

5-INGREDIENT PIZZA DOUGH 

2¾ cups bread flour 

2½ tsp active dry yeast (1 packet) 

2 tsp sea salt 

1 cup warm water 

¼ cup extra-virgin olive oil, divided 

2–3 tbsp medium or coarse cornmeal 

1. Put flour, yeast, and salt in a food processor. 

With the machine running, pour 

oil through the feed tube, then slowly add 

water. Process until dough forms into 

a rough ball and rides around the processor, 

2–3 minutes. The finished dough 

should be soft, slightly sticky, and elastic. 

If too dry, add a bit more water; if too wet, 

add a tablespoon or so more flour. 

2. Lay a 12-inch-long piece of plastic wrap 

on a clean work surface. Work dough into 

an 8-by-6 rectangle on the plastic. Press 

fingers into top of dough, making indentations. 

Fold the left third of the dough over 

and repeat indentations. Fold the right 

third over and make indentations again. 

Cover folded dough with plastic wrap and 

let rise for 20 minutes. 

3. Cut dough in half, form each piece into a 

neat ball, wrap tightly in plastic wrap, and 

transfer to freezer. Thaw dough in refrigerator 

the morning before you make pizza. 

4. Bring dough to room temperature, 

15–20 minutes. Put a pizza stone in oven 

and preheat to 500°. (If you don’t have 

a stone, oil a rimmed baking sheet and 

set aside.) Dust a peel or a greased baking 

sheet with cornmeal. Working with 

dough in your hands, gently stretch it into 

a circle, pressing your fist into the center 

of dough and pulling at the edges with 

your other hand. With both hands, stretch 

dough, being careful not to tear it. In a circular 

motion, pull the thicker edges of 

dough outward, letting gravity help. Continue 

to stretch dough until it’s even in 

thickness (the edges will be thicker) and 

you have your desired size. Lay it on peel 

or baking sheet. 

5. Top pizza as desired and either slide 

it off peel and onto your heated stone or 

place baking sheet in oven. Cook pizza for 

6–10 minutes or until crust is golden and 

cheese is bubbling. 

4. Prepare crust as directed in the 

master recipe (see above). Spread onions 

evenly on crust using the back of a spoon 

or a rubber spatula and being careful not 

to tear dough. Top onions with potato 

slices and sprinkle with thyme. 

5. Transfer pizza to the oven and bake 

for 6–10 minutes or until crust is nicely 

browned and the edges of potatoes have 

colored and begun to curl. 

THE MACROS 

171 3g 21g 9g 



PIZZA CRUST 

DOUBLE CHICKPEA PIZZA WITH 

CHORIZO, SPINACH & MANCHEGO 

SERVES 6 

1 cup chickpea flour 

1 cup lukewarm water 

5 tbsp olive oil, divided 


½ cup diced dry-cured chorizo 

1 cup chickpeas, drained and rinsed 

One 7 oz container baby spinach 

1/4 cup freshly shaved manchego cheese 

1. Put chickpea flour in a medium bowl 

and gradually pour in water. Add 2 

tablespoons olive oil, season with salt 

and pepper, and whisk well. Cover and let 

mixture rest for at least 20 minutes and 

up to 2 hours. 

2. Put a 12-inch cast-iron skillet in the 

oven and heat to 450°. When pan is very 

hot, carefully pour in 2 more tablespoons 

oil and swirl around to coat evenly. Pour 

batter into pan and let cook for about 

10 minutes, or until set and beginning to 

pull away at the edges. 

3. Meanwhile, heat remaining tablespoon 

olive oil in a large skillet over mediumhigh 

heat. Add chorizo and reduce heat 

to medium. Cook for about 5 minutes, 

stirring occasionally, until some of 

the fat from sausage has rendered. 

Add chickpeas and toss to coat them 

in the spicy oil; continue to cook until 

chorizo begins to brown on the edges, 

another 3 minutes. Using a slotted 

spoon, transfer chorizo and chickpeas 

to a bowl and set aside. Add spinach 

to the hot pan, sprinkle with salt and 

pepper, and cook, tossing frequently, 

until just wilted. Remove spinach 

from heat and press with a spatula 

to drain off any excess liquid. 

4. Top crust with chorizo, chickpeas, and 

spinach and return to the oven for 

another 3–5 minutes or until crust begins 

to brown. To serve, top with manchego 

shavings and a grind of fresh pepper. 

HIGH 

PROTEIN 

PIZZA/SOCCA 

THE MACROS 

400 16g 42g 20g 


CHEF’S TIP: 

Known as socca in France, this 

high-protein batter benefits 

from resting for at least 

20 minutes before cooking so the 

flour absorbs the water. 

FOR MORE 

delicious pizza recipes, 

check out Suzanne 

Lenzer’s book Truly Madly 

Pizza ($18, Amazon). 


HE 2016 

OCK HARD 

HALLENGE PART I 

> IT’S THAT TIME OF 

YEAR AGAIN: TIME TO SHED POUNDS 

AND PACK ON MUSCLE TO FORGE YOUR 

BEST-EVER PHYSIQUE—IN JUST EIGHT 

WEEKS. 

BY SEAN HYSON, C.S.C.S., 

AND JOE STANKOWSKI, C.P.T. 

/// PHOTOGRAPHS BY EDGAR ARTIGA 

THOMAS CANESTRARO 

is an actor, fitness 

model, and trainer. 

Follow him on Instagram: 

@thomastheboxer 

SHOT ON 

LOCATION 

AT MATRIX 

FITNESS, 

ASTORIA, NY

2016 ROCK HARD CHALLENGE PART I 

Every year, we introduce a new 

program in late spring designed to 

get you in the best possible shape in 

time for Fourth of July barbecues 

and a summer of beach parties and 

shirtless pride. The training we’ve 

prescribed in previous Rock Hard 

Challenges has run the gamut from 

all-out bodybuilding programs to 

athletic boot camps geared toward 

helping you perform at a high level 

as well as look like you can. 

One thing we haven’t shown, however, 

is how a busy man can build 

muscle and burn fat with an absolute 

minimum investment of time or 

energy—not because you don’t want 

to invest it, but because we know 

you probably can’t. Look, physique 

transformation isn’t that hard, and 

in the modern world, with all its 

traffic jams, long workdays, and 

distractions on social media, most of 

us can’t afford to make it complex if 

we’re going to accomplish anything. 

Losing fat and gaining muscle takes 

only a few weeks (we’re giving you 

eight) and some hard training (but 

only three lifting days per week), 

and a very solid nutrition plan (we’ll 

show you everything you need to 

eat). Crack of dawn cardio sessions 

and marathon lifting? Leave those 

to the professional physique athletes 

who get paid to do it—or the 

wackos who just like to suffer. 

This year’s Rock Hard Challenge— 

the first part appears here, and the 

second four-week installment premieres 

in our July/August issue— 

promises to be one of the simplest 

in terms of what we’ll ask of you, 

and yet the results won’t be any less 

spectacular. Take your before pictures 

now, and in eight weeks you’ll 

be looking back to say “that wasn’t 

so bad,” while the changes to your 

physique will have others saying 

“that is amazing!” 

THE TRAINING 

WE’VE OPTED FOR 

a three-day workout 

split. Think that’s not 

enough work to put on 

muscle? Tell it to Steve 

Reeves—owner of arguably 

the most impressive 

physique of all time, who 

trained the same way, 

along with the many 

other natural bodybuilders 

of the 1940s and 

’50s. The first day of 

the week is lower-body 

focused; the second, 

upper; and the third, a 

mix of both. Fewer 

training days means 

more time for recovery, 

and you’ll need it. 

The exercises are 

laughably basic but brutally 

intense, and have 

their roots in powerlifting 

and strongman, as 

well as bodybuilding. 

They maximize your 

time in the gym by training 

as many muscles as 

possible at once, making 

you stronger. And 

greater strength results 

in more muscle mass. 

The farmer’s walk, for 

example—wherein you 

simply walk holding 

heavy dumbbells at 

your sides—trains the 

legs, core, grip, back, 

and traps while doubling 

as a cardio conditioning 

workout. You won’t find 

any curls or pushdowns 

in this program because 

the biceps and triceps 

will get plenty of work 

as it is from lifts like the 

Zercher carry and push 

press. Trust us. If you 

haven’t been basing 

your workouts around 

heavy-duty, compound 

lifts, these exercises 

will unlock a world of 

growth potential for 

you. And if you have, 

well, there are plenty of 

isolation lifts too—such 

as the calf raise, incline 

flye, and glute bridge— 

that will give you the 

targeted attention you 

want to make muscles 

achieve their maximum 

size and shape. 

Keeping with the 

theme of simplicity, 

we’re going to ask you 

to memorize only one 

set and rep scheme per 

week. It will apply to 

every exercise you do. 

The volume starts out 

low with the weights 

fairly light, to help build 

a foundation of work 

capacity. Each week, 

you’ll go a little heavier 

and do a few more total 

reps until the fourth 

week, when you’ll back 

off a bit to recover. 

Then, in Part II, the 

work will ramp back 

up again and we’ll push 

you to set new personal 

records on your lifts. 

GROOMING BY CHRISTIE CAIOLA 



RHC DIRECTIONS 

Perform each workout (Day I, II, 

and III) once per week, resting a 

day between each session. You’ll 

perform the same number of sets 

and reps for each exercise in each 

workout the first week—the sets 

and reps will change each week. 

So you’ll do two sets of 15 for every 

move in Week 1, then three sets of 

12 for everything in Week 2, and 

so on. Perform all the exercises as 

straight sets, resting 45–60 seconds 

between sets. 

On one separate day per week— 

not a weight-training day—complete 

30–60 minutes of light aerobic 

training. This is done mainly for 

recovery, so keep your heart rate 

between 120 and 150 beats per 

minute. To estimate this, hold your 

index and middle finger to the pulse 

in your neck and count the beats for 

six seconds. Multiply by 10 to get 

your approximate beats per minute. 

You can jog, swim, row, cycle, or 

perform a circuit of light bodyweight 

exercises. 

PHASE I 

WEEK SETS REPS 

One 2 15 

Two 3 12 

Three 4 10 

Four 3 15 

DAY I 

EXERCISE 

Sumo Deadlift 

Farmer’s Walk 

Glute Bridge 

Ab Wheel Rollout 

Standing Calf Raise 

Ab Wheel Rollout 

Use an ab wheel if your gym has 

one or load a barbell with five-pound 

plates. Kneel on the floor with your 

shoulders over the bar. Brace your 

abs and extend your arms in front of 

you, rolling the bar forward until you 

feel your lower back is about to sag. 

Roll the bar back. 

Farmer’s Walk 

Hold a heavy dumbbell in 

each hand and walk as quickly 

as you can. Every two steps 

equals one rep. Keep your 

shoulders back and chest out. 

You can use two dumbbells 

that together equal your body 

weight (approximately), or a 

loaded trap bar. 



DAY I 

Sumo Deadlift 

Stand with your feet outside shoulder 

width and toes turned out 45 

degrees. Bend your hips back to 

grasp the bar at arm’s length with 

a shoulder-width grip. Push your 

knees out and drive through your 

heels to extend your hips to lockout, 

lifting the bar until it’s in front 

of your thighs. 

Glute Bridge 

Sit on the floor and roll a loaded 

barbell into your lap (you may need 

to wrap it in a towel or use a bar pad 

for comfort). Lie back on the floor, 

bend your knees, and plant your feet 

on the floor. Brace your abs and drive 

through your heels so you raise your 

hips off the floor to full extension. 



DAY II 

EXERCISE 

Dumbbell Bench Press 

Hang Clean 

Incline Dumbbell Flye 

Push Press 

Lateral Crawl 

Lateral Crawl 

Get into a pushup position and cross your left hand over your right while taking a step out with your right leg. Then 

move your right hand out and bring your left leg in to form a pushup position again. Continue moving laterally. Each 

step is one rep. Repeat in the opposite direction. 

Fat loss 

comes mainly 

from your diet, 

so one day of 

light cardio is 

enough. 

Push Press 

Hold a barbell at shoulder level with 

hands at shoulder width. Bend your 

knees quickly so that your body dips a 

few inches, then immediately extend 

them to help you power the bar overhead. 

Hang Clean 

Stand holding a barbell with 

hands at shoulder width and feet 

hip-width apart. Bend your knees 

slightly and then bend at the hips 

until the bar is just above your 

knees. Explosively extend your 

hips and shrug the bar. Let the 

momentum carry the weight up 

to your chest and then flip your 

wrists so you catch the bar at 

your shoulders. 



DAY III 

EXERCISE 

Front Squat 

Face Pull 

Zercher Carry 

T-bar Row 

Single-arm Partial Bench Press 

Face Pull 

Attach a rope handle to a pulley 

and grasp an end in each hand with 

palms facing you. Stand back to put 

tension on the cable and pull the 

handle to your forehead, flaring your 

elbows out at the end position. 

Front Squat 

Grasp the bar with hands at 

shoulder width and raise your 

elbows until your upper arms are 

parallel to the floor. Take the bar 

out of the rack and let it rest on 

your fingertips. Step back and set 

your feet at shoulder width with 

toes turned out slightly. Squat as 

low as you can without losing the 

arch in your lower back. 



DAY III 

Zercher Carry 

Hold a heavy dumbbell in the bends of 

your elbows, take a deep breath, and 

walk with it. Every two steps equals one 

rep. If your gym has one, use a sandbag 

instead of a dumbbell. 

Actively 

push your 

heels into the 

floor to make sure 

your hips stay 

parallel to 

the floor. 

Single-arm Partial Bench Press 

Hold a dumbbell in one hand and lie back on a bench so 

that only your upper back is supported—your midsection 

and hips must not be. Brace your core and squeeze your 

glutes. Press the weight over your chest. 

T-bar Row 

Wedge a barbell into a 

corner or landmine and 

straddle it. Hook a V-grip 

handle under the bar and 

grasp it, facing away from 

the corner. Keeping your 

lower back flat, row the 

handle to your belly and 

then lower the bar down 

until you feel a stretch in 

your lats. 



THE NUTRITION 

Building rock-hard abs owes more 

to what you do in the kitchen than 

what you do in the weight room. 

First, decide if your main priority is 

gaining muscle or losing fat. To simplify 

the decision-making process, 

consider this: Your body’s ability 

to put on muscle rather than fat is 

determined by its insulin sensitivity, 

and if you’re currently soft (that is, 

no visible ab definition whatsoever), 

any efforts you make to bulk will 

only make you fatter. For 90% of the 

people undergoing this program, 

getting lean will be the ultimate 

goal, but we’ll show you how to 

both gain and lose accordingly. 

To begin eating for fat loss, set 

your calories at 12 times your goal 

body weight. That is, if you want to 

lose 20 pounds, eat as if you were 

20 pounds lighter already. So if 

you weigh 180 and want to be 160, 

consume 1,900 calories daily (160 x 

12—you can round the number off ). 

Now determine how those calories 

break down into grams of protein, 

carbs, and fat. Set your daily protein 

intake at one gram per pound of 

body weight. You need carbs to 

provide energy for workouts and to 

recover from training, so again, one 

gram per pound is good. As for fat, 

keep it low to keep calories under 

control (one gram of fat has more 

than twice the calories of a gram 

of protein or carbs), but not so low 

that you negatively affect hormones 

like testosterone: Start with 0.4 

grams per pound per day. So for 

our 180-pound man who wants to 

be 160, his macros are 160 grams of 

protein, 160 grams of carbs, and 65 

grams of fat. 

To gain weight (remember, you 

must already be quite lean to do 

this—some abs showing), multiply 

your current weight by 17. So 

a 160-pound guy who wants to 

put on muscle size will consume 

2,700 calories daily. From there, 

the formula is the same as for fat 

loss—except you’ll want to double 

the carbs to two grams per pound. 

Our 160-pounder will then eat 160 

grams of protein, 320 grams of 

carbs, and 65 grams of fat. 

Note that these numbers provide 

just a starting point. If you’re not 

losing weight after two weeks, 

cut calories to 10 times your body 

weight. You may have to experiment 

with cutting more carbs than 

fat. Likewise, for the muscle seeker, 

you should increase calories to 18 

per pound if you’re not gaining, 

SHARE YOUR PROGRESS 

l Inspire and get 

inspired by sharing 

your pics and 

progress with other 

M&Fers throughout 

your transformation on 

Twitter and Instagram— 

#rhc2016. Go to 

muscleandfitness.com/ 

rhc2016 for more. 

and even as high as 20 if necessary. 

If the number of carbs you need to 

eat to put on size seems too daunting, 

you can add more fat to your 

meals. For any change you make, 

give it time to work and make sure 

you’re hitting your numbers. You 

can’t just guess blindly at what 

you’re eating and blame the program 

if you don’t see results. Track 

your macros. 

For more tips to help you keep 

your diet on point, check out the 

complete guide to our nutrition 

philosophy at muscleandfitness 

.com/foodpyramid. 


RING MASTER 

At 50, Frank Grillo 

boxes daily and 

carries only 5% 

body fat. 

THE 

FIGHT 

OF HIS 

LIFE 

> ACTOR FRANK GRILLO IS A 

REAL-LIFE ACTION HERO WHO’S 

READY TO SAVE HOLLYWOOD. 

BY SEAN HYSON /// PHOTOGRAPHS BY DUSTIN SNIPES 

There’s a 50-year-old man 

sitting across from me who 

looks like he could take my head 

off with one clean shot. Frank 

Grillo, who plays the supervillain 

Crossbones in this summer’s 

Captain America: Civil 

War, is having lunch, and with 

each slice of his knife through 

the grilled salmon on the plate in front of 

him, the vein in his swollen biceps leaps 

from his skin. But that’s nothing compared 

with the veins on the right side of his neck: 

They look like the hydraulic cylinders that 

help the Terminator turn his head. 

To compare Grillo to a machine, particularly 

a killing machine, is neither a swipe 

at the guy nor an embellishment. Consider 

that he gets up at 6 a.m. daily to travel to 

one of L.A.’s premier boxing gyms, where 

he’ll put in two hours of training, including 

sparring sessions with professional fighters. 

Then he’ll go film either his MMA- 


FRANK GRILLO 

themed TV show, Kingdom, or the 

next installment of one of his huge 

movie franchises—The Purge series 

or Captain America—and then he’s 

back home at night to be a husband 

and dad to three kids. “My wife 

used to ask me, ‘Why are you always 

fighting?’ ” says Grillo with a smile. 

“I said, ‘I don’t know, but there’s 

a reason.’ ” 

UP-AND-COMER 

There are several reasons, in fact, 

and they started for Grillo in the 

second grade. “I’ll tell you what did 

it,” he says to me, pushing himself 

back a bit from the table as if bracing 

for impact after I ask him what 

got him interested in combat sports 

in the first place. “I had a fight with 

a kid named J.J. Morales. He beat 

me up. Then he beat me up again. 

So I said to myself, ‘I’m going to 

learn how to fight, and I’m going to 

beat up J.J. Morales.’ And I did.” 

Grillo’s dad taught him to throw a 

single punch, and Grillo landed it on 

Sled Drag q 

Grillo attaches a rope to a 

weighted sled and will row it 

toward him for the length of 

the room. Then he’ll grasp the 

sled itself and push it all the 

way back immediately. The sled 

builds endurance and strength. 

the bully’s face, ending his torment 

and beginning a lifelong love affair 

with all things martial. He wrestled 

in high school and began boxing in 

his mid-20s. In 1991, he discovered 

Brazilian jiu-jitsu—two years before 

the rest of the world did when 

Royce Gracie effortlessly dominated 

the first UFC event. He trained 

under Rickson Gracie (widely 

regarded as the best jiu-jitsu fighter 

ever), ultimately ascending to the 

rank of brown belt. 

Grillo was born in the Bronx (that 

much is evident as soon as you hear 

him speak) and raised an hour north 

in Rockland County. Apart from his 

blue-collar Italian roots and schoolyard 

fisticuffs, he says he doesn’t 

really know where he got the drive 

to push his body or his limits and 

that the last thing anyone expected 

was for him to become a movie actor. 

Grillo went to New York 

University and landed a job on Wall 

Street. “I did it for about a year, but 

it wasn’t for me,” he says. “Wearing 

the suit? No.” He had dabbled in 

theater, performing in school and 

regional plays, and decided to move 

to L.A. to make a run at acting. 

“Nobody in my family ever acted 

or was in the arts. It was like my 

dirty secret. Who would take me 

seriously as an actor?” 

Casting agents did. They 

responded to his dark good looks 

and natural charisma, and he got 

TOW THE LINE 

Box ’N Burn 

co-owner Tony 

Jeffries looks 

on as Grillo gets 

after it. 

cast on the long-running CBS soap 

opera Guiding Light. “And that’s 

when I didn’t have to work odd jobs 

any more,” he says. “They paid me 

$2,500 a day and guaranteed me 

three days a week. I figured I was 

rich.” The job had other perks, too: 

Grillo met castmate Wendy Moniz, 

and the two married in 2000. 

IN THIS CORNER 

Grillo turns 51 this month, but his 

body could easily pass for 30. He 

carries just 5% body fat. When I 

remind him that imdb.com has him 

turning 53, he snaps, “I know! And 

you know they won’t change it? I 

have to go to them with my passport, 

not my license, to get them to 

change it. I have no idea why.” He 

reaches into his back pocket and 

produces his California driver’s 

license. It confirms his age will be 

51 on June 8, his height is 5'10", his 

weight 170, and (in case you’re wondering) 

he is, in fact, an organ donor. 

Like his body, Grillo’s face, too, 

is surprisingly youthful, which he 

partially credits to switching his 

martial arts mainstay from jiu-jitsu 

to boxing since he became serious 

about acting. How exactly can getting 

punched in the kisser be better 

for your looks? 

“When you get punched, you get a 

lump,” Grillo explains to me, mushing 

his cheek with his own right 

cross to demonstrate. “You put some 

ice on it, and it goes away in a couple 

of days. But with jiu-jitsu, they’re 

abrasions.” Repeated headlocks 

and rubbing of one’s face into an 

opponent’s gi, or the mat scrapes 

and scratches the face, he says. “Being 

an actor, you have to be careful 

with that.” I laugh, pointing out to 

Grillo that his job is forcing him to 

care about his looks far more than 

he ever would on his own. It’s made 

him a “pretty boy,” right? He replies 

that, most of the time, he doesn’t 

even wear makeup in his movies. 

GROOMING BY CARLY CAMPBELL 


FRANK GRILLO 

Grillo’s preserved condition 

surely also owes something to his 

immaculate diet. He eats no grains, 

no dairy—“nothing that is postagricultural 

revolution,” he says. “All 

of my meats are grass-fed or wild 

caught, and they can’t eat grains 

either.” It might seem limiting, but 

Grillo says he eats a lot, including 

lots of fat from nuts, seeds, and 

avocados. He’s nearly done with his 

order of salmon and kale at Cheebo, 

a low-profile organic eatery on 

Sunset Boulevard, and he says he’ll 

eat again when he’s hungry. Grillo 

doesn’t count calories, track his 

macros, or even weigh himself, and 

he doesn’t take supplements. “I’ve 

never done fucking steroids.” 

As for his organic, Paleo-esque 

diet, Grillo says, “I’m the first one to 

say, ‘That’s a fad,’ but it works. For 

years I avoided fat, but I was fucking 

myself up. They tricked us into 

believing if you ate fat you’d get fat, 

and it’s the opposite. My cholesterol 

and blood pressure, all my vitals, 

have never been better.” 

Grillo mentions that his brother 

is a vegan, and he shakes his head 

and furrows his brow. “I watch the 

Discovery Channel with my son,” he 

says, “and you look at these cats who 

eat nothing but meat—the predators. 

They’re all fuckin’ ripped!” 

Shockingly, Grillo is having a beer 

with lunch, but that’s a rarity. He’s 

not above going out with friends and 

having a few drinks, as he says he 

did a bit excessively at an L.A. Kings 

game the night before our meeting, 

but he almost never eats crap food. 

Red wine, however, is a regular 

indulgence. “I’ll have a glass or two a 

night,” he says. “Sometimes I’ll do a 

bottle. I’m convinced they’re making 

bottles smaller these days,” he says 

with a smile. 

KING OF THE RING 

Seven days a week, Grillo trains 

at Box ’N Burn Academy in Santa 

Monica or at Fortune Gym in 

Hollywood. He’s studied the sweet 

science with Justin Fortune—who 

handled conditioning for Manny 

Pacquiao—for more than 10 years 

and has become fast friends with 

many pro fighters. Grillo was 

recently in Las Vegas working 

Chris “the Heat” van Heerden’s 

corner, as the South African 

welterweight mounts a comeback. 

(Spoiler alert: Van Heerden won.) 

The two often train together, which 

includes sparring. 

“For his age, he can take a punch,” 

says van Heerden, who’s 28 with a 

24–2–1 record. I watched the two of 

them go at it for our photo shoot at 

Box ’N Burn. Grillo didn’t look out of 

place, and van Heerden didn’t seem 

merciful. 

“He’s got great footwork,” he says 

of Grillo, “and a little overhand right 

he loves throwing. I think he could 

have made it as a boxer. There are a 

lot of young boys he would make pay.” 

I’m wondering if Grillo ever rang van 

Heerden’s bell, so I ask. “No comment,” 

he says, smiling. 

“I love training more than acting,” 

says Grillo. “But there’s not a career 

there for me.” But if he were 20 years 

old again? “Yeah,” he says, he probably 

would have tried to pursue boxing. 

“But then I would have fucked up my 

life,” he says, laughing. 

Outside the ring, Grillo doesn’t go 

looking for fights, but he’s not above 

using violence to settle disputes if 

the other side is willing. He admitted 

to punching out a loudmouth on the 

street in an interview on Jimmy Kimmel 

Live!, and he says there have been 

times when crew members on his sets 

were acting disrespectfully and tensions 

almost came to blows. 

“I’m the first one to say, ‘Let’s just go 

outside,’ ” says Grillo. But he knows the 

consequences. “I could lose everything. 

Not that I have that much, but I 

could lose it. I get those speeches from 

my agent a lot.” 

Grillo admits he doesn’t go out as 

often as he used to, since roles in 

DirecTV’s MMA drama Kingdom and 

the movie Warrior, in which he played 

another MMA trainer, have made him 

a target for wannabe tough guys in the 

same way Rocky did for Stallone and 

The Fast and the Furious has for Vin 

Diesel. 

“People like to challenge you. They 

read stuff like this [he points to the 

notes I’ve taken], and they want to 


think The Purge: Anarchy showed 

Hollywood that people still like 

movies like that, and I’m in a small 

pool of guys who can sell that. A 

lot of times movies get made, and 

I don’t really believe that the guy 

who’s doing the action is really ‘the 

guy.’ I think that maybe all the stuff 

that I do makes me the guy.” 

THE LAST ROUND 

I love training more than acting, but 

there’s not a career there for me. 

see if you’re really a tough guy. 

Guys need to make themselves look 

harder than they are. But if you’ve 

had any kind of training, you can 

immediately tell if a guy’s ever had 

an altercation.” 

Grillo’s authenticity as a badass has 

made him an obvious choice for violent 

and heroic characters, which he 

enjoys playing but sees as a doubleedged 

sword. He looks for roles that 

let him draw on his blue-collar roots 

and athleticism but is wary of being 

typecast as a thug or bruiser. He’s 

particularly proud of his work in 

2014’s The Purge: Anarchy, wherein 

he played a cop who, while out to 

avenge his son, shifts focus to protecting 

innocents. 

“You saw the vulnerability and 

pain the character was in. If I’m 

doing a movie where there’s an 

emotional payoff at the end of the 

journey, then cool,” he says. “If it’s 

just a rote, paint-by-numbers tough 

guy, then I’m not interested.” Grillo 

acknowledges that his look, and, yes, 

his muscles, can be limiting in the 

eyes of movie directors, but he sees 

great potential in his niche. 

“I’m certainly not going to be in 

The Danish Girl,” he says, “but I 

don’t mind that. I had this discussion 

with CAA [Creative Artists 

Agency] recently. I have a certain 

look, and we don’t need to be afraid 

of it. We need to lean into it. Let’s 

find great scripts, work with great 

people, and elevate the genre.” 

What Grillo aspires to do is fill the 

void left behind by his heroes: 1970s 

action stars like Steve McQueen 

and Charles Bronson—men who 

were physical and undeniably tough 

but not larger than life. Not comical. 

“Those movies were about real 

people, no gimmicks. Look at The 

French Connection, Death Wish, and 

Escape from New York. They were 

unapologetically unsentimental. I 

While Grillo is still leading on the 

scorecards in his bout with Father 

Time, age is a factor for everyone 

who makes his living with his body. 

And Grillo’s love of a good fight may 

be accelerating it in some respects. 

“I took a shot a couple of days ago,” 

he says, pointing to his forehead. “My 

eyes crossed. And one thing you don’t 

ever do when you’re fighting is stop. 

You just don’t quit. So I’m trying to 

get my head straight, and my eyes 

suddenly popped back into place and 

I was OK. Then I took another three 

rounds of punishment.” 

However, Grillo still sees spots in 

his peripheral vision. He saw an eye 

doctor, who told him some of the gel 

around his retinas had detached. “So 

now I have to be careful. Some of it 

looks like little hairs. There are little 

dots. One looks like a seahorse that’s 

right here,” he says, pointing to the 

upper righthand corner of his field 

of vision. As a result, Grillo plans to 

reduce his sparring going forward 

and spend more time lifting weights. 

But as long as the flesh is strong 

enough, Grillo’s spirit will be willing. 

He recently had a conversation 

with fellow pugilist-turned-performer 

Liam Neeson, his co-star in 

2011’s The Grey. Neeson, of course, 

has had his own challenges playing 

heroes of substance and avoiding 

repetition of the I-will-find-youand-I-will-kill-you 

variety. 

“I called him up and said, ‘I’m getting 

offered all these action movies. 

What do I do?’ He said, ‘Frankie, 

how’s the money?’ I said, ‘The 

SHOT ON LOCATION AT BOX ’N BURN, SANTA MONICA, CA

SPRING FRANK TRAINING 

GRILLO 

Frank Grillo’s 

Boxing Workout 


Jump Rope 6–10 

minutes 

Shadow Boxing 3 

rounds 

Grillo 

varies his 

speed and 

steps 

Holding 

3-pound 

weights 

Sparring 5 

rounds 

Wearing 

16 oz 

gloves 

money’s good.’ He said, ‘How are the 

roles?’ I said, ‘Some of them are good.’ 

He said, ‘I have one piece of advice for 

you: Keep your knees healthy. That’s all 

you need to know.’ ” 

Grillo also needs to think about 

longevity for the sake of his wife and 

three sons. I ask him if he has any 

advice for his kids, or anyone, on 

building the kind of toughness that 

makes for success. “ Grit…is a word 

that I love.” He describes how his sons 

come with him to the boxing gym, and 

he recently enrolled his youngest son 

in a kids’ boxing class. 

“About halfway through, he was 

being a pain in the ass. So I pulled 

him aside and I said, ‘Listen, I don’t 

care if you don’t like doing this. You 

don’t have to. But it’s an hour once a 

week. You can make this fun, or you 

Bag Flip q 

Grillo flips a heavy bag end 

over end for the length of the 

gym. He believes that repeated 

explosive motions build conditioning 

best for the anaerobic 

demands of boxing. His rest 

periods are usually 30 seconds. 

can sit over there and watch the 

other kids, but you are never going 

to quit.’ He went back in reinvigorated. 

Does he love it? No. But did 

he under stand what I was saying? 

Yes. And that’s the important 

thing. Whether you’re in the ring 

or you’re auditioning over and over 

again, don’t fucking quit. I know 

that sounds clichéd, but when you 

think about it, only good things 

can happen.” 

Mitt Work 5 

rounds 

Heavy Bag 5 

rounds 

Swiss Ball 

Bench Press 

Wearing 

10 oz 

gloves 

3 minutes 

each* 

3 10 

Swiss Ball Flye 3 10 

Goblet Squat 3 10 

Pullup 3 10 

Swiss Ball Plank 1 Hold for 

time 

Crunch 1 100 

*Rounds last three minutes, and Grillo 

rests only 30 seconds between them. 

After hitting the heavy bag, Grillo rests five 

minutes before strength training. 

Sometimes he’ll perform a set of battling 

ropes between sets of strength exercises 

for a more active recovery. Grillo changes 

his workouts constantly, opting for 

whatever exercises he feels up to on a 

given day. He performs weight-training 

exercises for the entire body over the 

course of a week. Despite having 

impressive arms, Grillo does no direct 

arm training and credits his development 

to boxing. 

Battling Ropes q 

Grasp the ends of a rope 

(secure the middle around a 

sturdy anchor point) and assume 

an athletic stance. Whip the 

ropes into the ground as hard 

as you can. Grillo alternates 

patterns to change the stimulis. 


HEART- 

STOPPER 

> A FORMER HOOTERS 

WAITRESS AND A CURRENT 

REGISTERED NURSE, JANET 

LAYUG OPENS UP ABOUT 

BEING A MOM AND 

OVERCOMING HER SHY 

TENDENCIES TO MAKE IT ALL 

THE WAY TO THE BIKINI 

OLYMPIA. 

BY DAVE LEE /// 

PHOTOGRAPHS BY PER BERNAL 

ANET LAYUG IS TOO 

humble to say it, but she’s a 

powerhouse in the IFBB Pro 

League bikini division. Her résumé 

includes nine wins, two runnerups, 

and one third-place finish. 

Impressive for someone who first 

took up competing in 2013. 

But long before she was turning 

heads on bikini stages around the 

world, the stunner from Lakeland, 

FL, was doing it at Hooters, where she 

worked for seven years as a waitress. 

In between bringing diners their wings, 

she graced the Hooters calendar, won its 

International Swimsuit Pageant, became 

a registered nurse, and won the FLEX 

Bikini Model Search Championships. Oh, 

and she’s a mom. Here’s how the selfprofessed 

shy 27-year-old burst out of 

her bubble to become one of the sport’s 


JANET LAYUG 

M&F: How did you come to work 

at Hooters? 

JL: I was 18 years old and I’d never 

been to Hooters, but my friends 

suggested we go to watch the 

college football championship 

game. I was approached by the 

manager, who handed me an 

application. The hours were flexible, 

which was great because I was 

starting college. And also, I was 

kind of shy growing up, so I knew 

that meeting new people all day 

would help me develop better 

social skills. And of course I loved 

the fast money! 

I’ve always been 

athletic and into fitness 

but never on this level. 

Getting into the Hooters calendar seems like 

a tough process. Was it? 

They had tryouts every year. My first year 

I didn’t make it. I wasn’t devastated; I just 

knew I would try again. I did, and made it 

every year I worked there, including the cover 

in 2015. I also won the 2014 Miss Hooters 

International Swimsuit Pageant. 

What motivated you to enter the 2013 FLEX 

Bikini Model Search? 

I had recently graduated from nursing 

school at Polk State College in Florida and 

was working 12- and 13-hour shifts at the 

hospital. I wanted a break from my “big 

girl” job to go back to my first passion— 

modeling. I had done many swimsuit/ 

beauty pageants, but this was geared toward 

a fitness audience. I always had more of an 

athletic look, but I knew I needed to step it 

up, so I got a trainer. 

Snapshot 

Birth Date: Dec. 31, 1988 

Current Residence: 

Lakeland, FL 

Height: 5'8" 

Weight: 130 pounds 

Career Highlights: 2015 

EVLS Prague Pro, 1st; Korean 

Grand Prix, 1st; Bikini Olympia, 

2nd; New Zealand Pro, 1st; Bikini 

International Australia, 1st; 

2014: Battle on the Beach, 1st; 

Bikini Olympia, 2nd 

And then the next logical step was the NPC? 

I had heard about the NPC for years, but I 

was scared I would fail. But after winning 

the FLEX [Bikini Model Search], I wanted 

to see if I could transform my body 

to the next level. I entered my first show 

and became addicted. I did four shows that 

year, won all of them, and earned my IFBB 

pro card. 

What were the major differences between 

being a Hooters model and an NPC/IFBB 

competitor? 

Training and dieting. It requires a lot of

JANET LAYUG 

preparation weeks before the show. 

You have to be very dedicated. 

Oh, let’s not forget the superdark 

tans and posing. As far as stepping 

onstage in front of a big audience, 

glamming up with big hair, makeup, 

and the bikinis, it’s similar to Hooters 

and other pageants I’ve done. 

Has training always been a part 

of your life? 

When I was younger I did tumbling, 

soccer, and competitive cheerleading. 

I would condition on my own 

with lots of running and cardio. 

But I never picked up weights 

before [competing]. 

What is your favorite body part 

to train? 

Glutes all day. They’ve always been 

a weak point of mine, but I feel like 

I’ve made improvements. 

Least favorite? 

Calves. Who likes training calves? 

How do you juggle being a 

competitor and a mom? 

It’s not easy. You have to know 

your priorities and plan your day 

around them. Luckily, my daughter, 

Briley, is very athletic. She’s 

7 years old and will join in on my 

at-home workouts. And sticking to 

the diet is crucial in prep, so I take 

my meals with me for any function. 

My daughter actually likes eating 

the same healthy foods; she has 

learned a lot about healthy choices 

and being active. At such a young 

age their minds are sponges, so it’s 

important to be a good influence. 

But I still enjoy cooking her typical 

kid meals like mac ’n’ cheese. 

Do you still work as a nurse? 

I’m going back to school at the 

University of South Florida and am 

halfway through the nursing program. 

Eventually, I want to become 

an advanced practice registered 

nurse. I still work occasional jobs 

and do volunteer work. I hope to 

finish school in the next year or two. 

I’m sure you’ve heard the old “you’re 

making my pulse race” line, but what 

was the most ridiculous line a patient 

tried on you? 

When I worked in the surgical 

intensive care unit, we would get a 

lot of patients going through openheart 

surgery. One patient woke up 

and said, “Wow, you’re my nurse? 

I think I’m going to have another 

heart attack.” 

What was it like being in your first 

Bikini Olympia? 

Crazy! Being on the same stage with 

my idols…was an honor. Just being 

a part of it, hanging backstage with 

inspirational athletes, the packed 

expo, and having tons of fun meeting 

fans from all over the world was 

an experience I won’t forget. 

How are you planning to go from 

runner-up to Bikini O champion? 

I’m looking forward to bringing my 

best physique. My biggest downfall 

is glutes. I’ll be focusing on tightening 

and lifting them with a variety 

of training techniques. And of 

course, I will come in conditioned. 

I’ll be ready. 

LAYUG’S LEG & 

GLUTES WORKOUT 


Squat* 4 10–25 

Leg Press** 4 25 

Bosu Ball Hip Thrust 3 25 

Walking Lunge 

superset with 

Vertical Jump 

6 

6 

20 yards 

10 yards 

Stiff-leg Deadlift 4 10–25 

*Use a wide stance and go down low. 

Push through your heels to fully engage 

your glutes. 

**Place your feet high on the platform. 

This position puts more emphasis on 

the glutes and hamstrings.

JOE’S NEW 

THRONE 

> NEW GAME OF THRONES STAR 

JOE NAUFAHU IS AS HUMBLE AS 

HE IS RIPPED. 

BY RAVI YANDE /// 

PHOTOGRAPHS BY EDGAR ARTIGA 

FORMER NEW ZEALAND 

rugby standout Joe Naufahu 

has headed into a different 

arena these days. The 

38-year-old actor plays the 

role of Khal Moro, head of 

the Dothraki tribe warriors 

in the sixth season of HBO’s 

highly acclaimed show 

Game of Thrones. 

One of the most watched on television, 

the series airs in more than 170 

countries, with a cult following worldwide. 

The tough and physically fit 

Naufahu rocks a pony tail, rides horses, 

wears lots of armor, leads a team of 

warriors in fighting the enemy, and 

gets up close and personal with co-star 

Emilia Clarke. 

We tried to pry spoilers from him but 

failed. However, we did get the GoT 

star to reveal how being a lifelong fitness 

fanatic helped sculpt him for the 

role of a lifetime. 


Naufahu was born and raised in 

New Zealand, and like many young 

boys in that part of the world, he 

was drawn to rugby. 

“I can remember as a child playing 

with a rugby ball, aspiring to be part 

of the national rugby team. That’s 

all I thought and cared about,” 

he recalls. 

Naufahu would eventually turn that 

passion into a profession, earning the 

chance to play for pro organizations 

such as the Canterbury Crusaders, 

Leicester Tigers in England, and 

Glasgow Warriors in Scotland; he also 

played as a representative of New 

Zealand’s under 19s and 21s team. But 

when he was 26, a spate of injuries 

changed the game for Naufahu. 

“I had a few serious knee injuries 

where I had most of the cartilage 

removed from my right knee, 

leaving it virtually bone on bone. 

I remember the doctor coming in 

after surgery telling me that I still 

could play but I would be risking 

the quality of life down the road 

with my family, my children,” says 

Naufahu, who has two kids, Freddy, 

6, and Eva, 9. “I couldn’t have that, 

so for me it was an easy decision to 

give up rugby.” 

T 

HE DECISION WOULD TURN 

his world upside down. He went 

through a “period of darkness” 

during which he would shut himself 

indoors and ponder his options. 

“I would be all alone [because I] 

didn’t feel like going out or meeting 

anyone, but I never stopped training,” 

he explains. “I learned how to 

Naufahu’s Circuit u 

The 10-1 Ludus Vine circuit 

starts with 10 reps of each exercise 

per round, then drops to 

nine, eight, and so on until you 

reach one. Between rounds, row 

15 calories and run 400 meters. 


JOE NAUFAHU 

SIMON BAKER/GETTY IMAGES; MACALL B. POLAY/HBO 

train without equipment in solitude 

since I did not feel like going to the 

gym or being around people.” 

But that alone time was ultimately 

a blessing in disguise as it eventually 

led to him partnering with his 

brother Rene on a personal-training 

business—Ludus Magnus School of 

Training, in Auckland, New Zealand 

(ludusmagnus.co.nz). Their emphasis: 

body-weight training. Today, the 

Naufahu brothers have more than 

20 “lanistas” or trainers working 

for them. 

“For me, training was therapy and 

took me out of my depression,” he 

admits. “I had to do it to keep me 

sane, and it’s the same type of training 

I am doing today with clients 

and in my business. So, you know, 

everything happens for a reason.” 

He adds, “If I hadn’t gotten 

injured, I wouldn’t have done that 

type of training. And during that 

time to reflect, I got introduced to 

acting and Rene [an accomplished 

writer and director] gave me a small 

role in a crime series, which led to 

other acting roles.” 

More opportunities soon presented 

themselves, including roles 

in the television series Spartacus: 

War of the Damned (2012) and 

The Last Saint (2014), which premiered 

at the 2015 Harlem Film 

Festival and was directed by Rene. 

“I have a passion for acting,” says 

Naufahu. “[It] kind of took rugby’s 

place. I get the same buzz and feeling 

when I go into a scene as I did 

when I was running on a field. For 

me, I need [acting] to breathe now, 

and if I can carry on getting good 

roles, I will be happy.” 

My rules are pretty basic: I try to eat 

clean. Nutrition is not rocket science. 

P 

ART SAMOAN, GERMAN, 

and Irish, Naufahu says his 

background is similar to that 

of WWE Superstar and Hollywood 

heavyweight Dwayne “The Rock” 

Johnson in that they both have 

Samoan heritage. Samoans are 

known for their massive structure 

and ability to build muscle easily. 

“Samoans just look at weights 

and we get bigger,” he jokes. “Look 

at The Rock. He is an incredible 

guy with a massive build. Coming 

from a small island and seeing his 

successes, you can’t help but be 

inspired to be something like him.” 

When asked what kind of workout 

he would give Johnson, Naufahu 

had an answer in the chamber: 

“Body weight! He would so smash 

me in the weightlifting, but I would 

get him on cardio.” 

For his Games of Thrones prep, 

Naufahu wasn’t out to get as huge 

as Johnson, nor did he change 

anything diet-wise. He eats no sugar 

(he doesn’t have a sweet tooth) and 

Naufahu playing rugby for Southland 

in a match against Waikato in 2001 

(right) and with co-star Emilia Clarke 

on the set of Game of Thrones.

p Whatever Works 

If kettlebells aren’t available, Naufahu suggests 

using “whatever you can get your hands on— 

barbells, dumbbells, weight plates, boulders.” 

shuns all processed food. 

“My rules are pretty basic: I try 

to eat clean. Nutrition is not rocket 

science; it’s common sense, really. As 

long as you are burning more than 

what you are taking in and not eating 

too much crap and processed 

foods, you are good to go.” 

Naufahu usually has a light 

breakfast because, he says, he just 

doesn’t feel hungry in the a.m. 

For the rest of day, he sticks to 

a Polynesian diet, which is high 

in fish such as snapper, teriyaki, 

vegetables, and fruit. He’ll down a 

protein shake sometimes, too. His 

cheat meals include boiled green 

bananas or savory island chips. But 

there’s one meal he refuses to go 

without: oka. 

“Oka is an incredible [raw] fish 

dish my mom makes. You can never 

say no to oka, or my mom, for that 

matter. It’s my favorite dish by far.” 

Naufahu trains seven days a week 

for about 60 minutes a session 

using “fun pieces of equipment,” 

which include sledgehammers, 

tires, and kettlebells. Unsurprisingly, 

he most enjoys training using 

only his body weight, as those 

exercises allow him to be more 

p Push It 

“Pushups are probably the best 

upper-body/core exercise you can 

do. Some favorites: spider (above), 

Roman, and crouching tigers,” 

Naufahu says. 

creative and versatile. And that 

creativity came in handy when he 

was traveling to places like Spain 

and Ireland for Game of Thrones. 

In between filming, he even put 

some of the GoT cast members 

through his Ludus training when 

time allowed. 

The leader of the Dothraki tribe 

may be open about his workout, 

but when it comes to revealing 

any inside info on the most popular 

show in the world, Naufahu is 

tight-lipped. 

“I was at the red-carpet premiere 

in L.A. with my mom, and 

reporters were hounding me,” he 

reveals. “They were asking about 

any secrets. But I didn’t divulge. I 

was good.” 

SHOT ON LOCATION AT DRIVE495, NEW YORK, NY

SPRING JOE NAUFAHU TRAINING 

Smart move. Talking out of school 

while on a show like GoT is like 

begging for Khal Moro’s early and 

grisly death. And such an untimely 

and forced fate for his character 

would shatter the dream Naufahu is 

currently living. 

“I remember watching Game of 

Thrones with my siblings [he has 

four brothers], and I would say to 

them, ‘If there is one show that I 

would love to do, it’s gotta be Game 

of Thrones,’ and they would laugh at 

me. And a couple of years down the 

road, here I am on the show playing 

the leader of the Dothraki.” 

A 

LONG WITH BEING A 

standout rugby player, respected 

personal trainer, and 

talented actor, Naufahu also enjoys 

reading magazines. 

“I read almost every issue of 

Muscle & Fitness when I was 10,” 

he says. “It’s such a huge honor to 

be part of it. I have always had so 

much respect for [M&F]. I remember 

at 19, going to train with my 

cousin, the famous bodybuilder 

Sonny Schmidt, at his gym in 

Melbourne. We used to read the 

magazine, and now, years later, I am 

in it. It’s pretty awesome.” 

Despite traveling the world to 

film GoT and running a business, 

Naufahu stresses that without his 

family’s support, he would have 

never achieved the kind of successes 

that have come his way. As a token of 

his appreciation, he had his family’s 

names tattooed on his body. 

“There are Mother Mary and Baby 

Jesus for my mom; the birds are doves 

and represent my two sisters; my oldest 

brother’s name is Tiger, so there is 

one for him; and the horseshoe is for 

my other brother, whose nickname is 

horse.” 

Samoans just look 

at weights and we 

get bigger. 

In addition to having a rose tattoo 

named after his godmother, there 

is also a set of praying hands and a 

profound phrase in Latin on his chest 

that translates to “Be strong. Pain will 

be useful to you someday.” 

“I wanted to have that because 

pain strengthens you,” he explains. 

“At the time it happens, it seems like 

the worst, but you get through it and 

you’ll see how much you grow as a 

person. 

“Nothing is impossible if you set 

your mind to it. Focus on it and you 

can achieve it. When the lights turned 

on after the L.A. premiere, my mom 

turned to me with pride and said, 

‘Son, I didn’t know you had so many 

lines.’ For me, the coolest part of doing 

what I do is setting goals and achieving 

them—and for my mom to be here 

to see my success.” 

t Must-Know Moves 

Here are Naufahu’s top 10 

exercise picks: leg raises, pullups, 

pushups, burpees, sprints, 

kettlebell swings, crawls, 

thrusters, knee-touch wall 

donkeys, and rowing. 

GROOMING BY CHRISTIE CAIOLA 


ASK 

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS 

What will 

happen to 

my tattoo 

when I start 

adding size? 

—MATT G., BOSTON, MA 

A: 

THE TATTOO WILL 

increase in overall size 

as the skin increases 

in size, essentially because your 

skin is stretching and expanding 

to cover the increased muscle 

size underneath. 

That doesn’t mean it’s necessarily 

going to distort the image 

of the tattoo; in fact, it likely 

would not distort the image. 

DAVID CANGELLO, 

M.D., is a clinical assistant 

professor of plastic surgery at 

NewYork-Presbyterian Weill 

Cornell Medical College. 

JJ MILLER 

DELOADS, MYOSTATIN & MORE

ASK 

SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM 

DELOAD 

Every four to six 

weeks is standard, 

but listen to your 

body. It’s OK to 

pencil in a deload 

day if you’re overly 

sore or fatigued. 

How often should 

I include a deload 

day in my training 

program? 

WEEK 4 

—DAN B., CENTENNIAL, CO 

WEEK 1 

A: 

IT ALL 

DEPENDS 

ON the inten 

sity—meaning the load 

you’re working with—and 

the amount of volume in 

your program. As you 

increase your training 

load and decrease your 

volume (which is part of a 

solid program), you’re 

putting more stress on 

your central nervous 

system. Deloads are 

really, really important to help 

your central nervous system 

reset itself. Depending on the 

type of training that you’re 

doing, a true deload should 

happen every fourth to sixth 

week, where loads are at 

40% to 50% of your typical 

training weight. 

MICHAEL GEREMIA 

is an N.A.S.M., C.P.T., C.E.S. 

certified personal trainer. 

MATTHIAS DROBECK/CORBIS (2); ALAMY 

A: 

FRUIT HELPS 

restore your 

glycogen, but 

doesn’t do much for protein 

resynthesis. So it’s important 

to pair the fruit with some 

protein, about 20 grams. 

Is eating fruit 

post-workout 

beneficial? 

—NED K., NORWALK, CT 

LESLIE BONCI, R.D., is 

the sports dietitian for the 

Pittsburgh Pirates, Toronto 

Blue Jays, and Kansas City 

Chiefs; and the owner of Active 

Eating Advice by Leslie. 


ASK 

ROBERT HARIRI, M.D., PH.D., is chairman 

of MYOS RENS. For more on his formulation, 

Rē Muscle Health, go to remusclehealth.com 

I read the recent 

M&F story on 

myostatin and 

would love it 

if there was a 

supplement that 

reduces it. But 

wouldn’t anything 

you ingest be 

destroyed by 

stomach acids 

before it reached 

the bloodstream? 

—MIKE T., EL PASO, TX 

A: 

FIRST, MYOSTATIN IS 

a very important regulatory 

protein that is highly 

conserved in all vertebrates. It is 

one of the molecules that has been 

carried forward in evolution to play 

an important signaling roll, and it is 

connected to what is called the TGF 

beta class of molecules. TGF beta is 

transforming growth-factor beta. 

That is a class of molecules that is 

responsible for controlling much of 

the biology of inflammation, repair, 

defense, etc. Myostatin plays an 

important role that has this additional 

effect of suppressing the 

recruitment of satellite stem cells 

from muscle, to divide and repopulate 

muscle. 

As to your question about an oral 

myostatin blocker being destroyed in 

the gut: that is complete fiction. 

Many believe that all proteins are 

broken down and denatured during 

digestion. That is a fallacy because 

the vast majority of your immune 

system resides in the gut…in the 

walls of the intestines. 

The fact is that the majority of 

proteins, especially proteins of 

certain configurations, survive 

digestion; they make it through. 

Some proteins survive even better 

than other nutrients. I’ve come up 

with what we call a proteolipid 

complex. It’s lipids and proteins— 

hundreds of them—that are found in 

egg yolks, and much of that material 

survives digestion in an active form, 

and gets absorbed. 

If protein didn’t survive 

digestion, there would not be 

food allergies. When you have 

a food allergy, you’re allergic 

to large peptides. Moreover, if 

all proteins and all lipids were 

denatured, how would 

bacteria survive transit and 

take up residence in the lower 

intestines? 

Anybody who says that these 

proteins can’t be absorbed is 

wrong. The pharma industry 

has played with absorption 

and bioavailability in a variety 

of ways. Just as a pharmaceutical 

company creates 

what’s called an enteric 

coating to help get a pill 

through the stomach, certain 

things, like egg yolks, have 

their own kind of intrinsic 

enteric coating, and it’s with 

this that the proteins make it 

all the way through. And just 

like a bacterial cell, it has a cell 

wall, and that cell wall allows it 

to survive digestion. 

The ability to modulate 

myostatin activity using a 

convenient, orally active 

dietary supplement formulated 

into a variety of products 

provides a powerful tool for 

PAVEL YTHJALL 


SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM 

JOHN FEDELE/CORBIS; COREY 

JENKINS/CORBIS 

I took some time off 

from training and now 

I’m cramping up badly. 

What am I doing wrong? 

—EUGENE W., DAYTON, OH 

A: 

CHANCES ARE you’re going 

too intense too soon. It’s a 

common problem. We don’t 

train, and then we try to go back to 

training at the same intensity or volume as 

before, and we get cramped up. Try 

starting out with 50% or 60% of 

where you left off and you probably 

won’t cramp up as much. 

—MICHAEL GEREMIA 

DON’T FRET 

Geremia recommends 

to “start light, check 

your ego at the door, 

and listen to your body. 

Everyone will return 

to ‘normal’ at a 

different rate.” 

I get blisters on my 

feet when I run more 

than a few miles. 

How do I prevent this? 

STEVE H., TUCSON, AZ 

A: 

GET NEW, DIFFERENT, OR 

better accommodating footwear 

(a snug shoe), because blister 

formation occurs if there’s too much friction 

between the skin and some external source. 

A cheap, quick fix, however, is to put a 

bandage or Band-Aid over the affected area 

to minimize the rubbing and friction. But 

again, if there’s going to be trauma, you’re 

going to cause a blister and there’s kind of 

no way around that. 

DAVID BANK, M.D., is an assistant 

clinical professor of dermatology at 

Columbia Presbyterian Medical Center. 

Muscle & Fitness Philippines, 

is published in the Philippines 

monthly except combined 

January/February and July/ 

August issues, each of which 

counts as two of twelve in 

an annual subscription by 

International Ventures for 

Media & Distribution, Inc. 

(IVMDI), 82 E. Rodriguez Jr. 

Avenue, Acropolis, Quezon 

City 1110, Philippines. Muscle 

& Fitness is a trademark of 

Weider Publications, LLC, 

a subsidiary of American 

Media, Inc. (AMI), 4 New York 

Plaza, 4th Floor, New York, 

NY 10004. Copyright © Weider 

Publications, LLC 2015. All 

rights reserved. Copyrighted 

under the Universal Copyright 

Convention and International 

Copyright Convention. 

Copyright reserved under 

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issues in the Philippines. Orders 

outside of the Philippines 

must be prepaid in U.S. funds. 

For Customer Service and 

Back Issues call + 63 2 655 

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Ventures for Media & Distribution, 

Inc. (IVMDI), 82 E. Rodriguez 

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SUBSCRIBERS: If the postal 

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Ventures for Media 

& Distribution, Inc. (IVMDI), 

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Acropolis, Quezon City 1110, 

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published in this magazine 

are the exclusive property 

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(IVMDI), and cannot be used 

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Muscle & Fitness Philippines 

is not responsible for returning 

unsolicited manuscripts, 

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Weider Publications, LLC, 

American Media, Inc., and 

International Ventures for 

Media & Distribution, Inc. 

(IVMDI), publisher of Muscle 

and Fitness Philippines, does 

not promote or endorse any 

of the products or services 

advertised by third-party 

advertisers in this publication. 

Nor does Weider Publications, 

LLC, American Media Inc., 

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for Media & Distribution, Inc. 

(IVMDI), publisher of Muscle 

and Fitness Philippines verify 

the accuracy of any claims 

made in conjunction with 

such advertisements. Title 

Trademark registered in U.S. 

Printed in the Philippines.

THE LAST WORD 

FOLLOW SHAWN 

on Twitter: @shawnperine 

Get Healthy Now! 

Getting muscular is 

always worthwhile, 

but never at the expense 

of one’s health. 

EVEN THE M&F 

editor in chief 

needs to take his 

internal health 

seriously. 

FIVE RULES TO GET HEALTHY NOW! 

1 2 3 4 5 

EAT 

ORGANIC 

If not all the 

time, at least 

do so when 

it’s convenient. 

SPIKE 

INSULIN 

NATURALLY 

Have honey 

or fruit postworkout, 

not candy. 

MEATLESS 

MONDAYS 

Try ditching 

meat one day 

each week. 

(meatless 

monday.com) 

STIMULATE, 

DON’T 

ANNIHILATE 

Train hard, 

not too hard. 

It worked for 

Lee Haney. 

MEDITATE 

Escape with 

yoga or hike 

in the woods. 

Find a yin to 

your gymtime 

yang. 

FOR MOST OF THE THREE-PLUS 

decades I’ve been training, health 

concerns took a mega–stretch limo 

backseat to my goals of getting peaked 

biceps and a six-pack. 

This was wrong. 

As a young aspiring bodybuilder, I 

focused on transforming the appearance 

of my body, ignoring internal 

needs in favor of my pecs, quads, and 

lats. While my muscle myopia did beget 

me a respectable physique, it also 

begat stomachaches, headaches, and, 

I’m guessing, more colds than I would 

have had if I focused on food quality 

rather than macros alone. 

At 50, I now see the folly of my 

youthful ways. Though I never dabbled 

in chemical solutions for muscle gains, I 

did, at times, consume more meal 

replacements than meals, ignored the 

quality and source of my food, and 

gorged myself in an attempt to add a 

few pounds of muscle. 

Again, wrong. 

Yes, it’s important to think about 

protein, fats, and carbs. But you should 

also question them: Which farm did that 

steak come from? Is it one where cows 

are injected with hormones and 

antibiotics? Were your vegetables and 

grains genetically modified or exposed 

to pesticides? Does that prepackaged 

meal contain chemicals you can’t 

pronounce and cheap ingredients that 

have low bioavailability or, worse, are 

potentially carcinogenic? 

I’m not trying to be a buzzkill. Go 

ahead and aim to get as big, strong, 

lean, and athletic as your heart desires. 

But you can do so while also taking 

care of your organs not spelled 

m-u-s-c-l-e. You’ll feel better and still 

have that hard-earned muscle when 

you’re 50. 

And that’s the right thing to do. 

DUSTIN SNIPES

A D V E R T O R I A L 

GOLD'S GYM 

Gold's Gym Story 

Fifty years ago, the fitness movement 

as we know it was born. It all began 

with one visionary named Joe Gold. 

He owned and operated Gold’s Gym, 

a modest fitness center in Venice 

Beach, California where aspiring 

bodybuilders would flock to not only 

for the equipment but for the strong 

sense of community and family that 

Gold fostered. Gold’s Gym would 

later be hailed “The Mecca” of 

bodybuilding and eventually grow into 

the largest co-ed gym in the world. 

Gold’s began a tradition of commitment, 

passion and dedication which 

continues today at over 700 locations 

around the globe. 

From Venice Beach, Gold’s Gym 

grew, setting up in over 36 states and 

30 countries. The rapid growth of 

Gold’s Gym worldwide is due in part 

to their commitment to providing the 

best and latest equipment, a wide 

variety of classes, and a supportive 

staff of personal trainers and group 

exercise instructors who are the best 

in the business, providing experience 

and guidance to athletes, movie stars, 

and anyone interested in the best 

fitness services in the industry. 

In 2002, the iconic gym franchise 

reached Philippine soil. Gold’s 

Gym Philippines’ first branch was 

in Glorietta 3, Ayala Center Makati. 

From there, Gold’s Gym Philippines 

has steadily grown. Now with over 

25 branches all over the country, 

Gold’s Gym is stronger than ever. 


NEW MEMBER'S SECTION 

Welcome to 

Gold's Gym 

Schedule a New Member’s 

Orientation, which consists of 

three free personal training 

sessions with your annual 

membership and a free nutritional 

counseling session. 

Just approach the fitness desk 

to schedule your orientation 

and ensure that your assigned 

trainer will always be available 

for you. Please take note that 

nutritional counseling 

may be at a different club. 

DAY I: 

1st Free Workout 

or 1W 

1. Fill out the Foundation of Fitness 

(FOF) Form with your 

basic health information, physical 

activity and goal setting. 

2. Undergo Fitness Assessment - 

body composition, fitness 

Always bring a workout and 

bath towel (for the gym and 

for the shower) and a padlock. 

Wear comfortable exercise 

clothes and rubber shoes. 

Bring a padlock for your 

gym-use locker. You cannot 

use the locker when you’re not 

in the gym working out. 

and flexibility tests which will help 

your PT create a specific program 

for you to follow. 

DAY 2: 

2nd Free Workout 

or 2W 

1. Establish your SMART (specific, 

measurable, attainable, realistic, 

time bound) goal with your trainer. 

2. Your PT will take you through 

your first general workout 

session to show you how to use 

the different equipment. 

DAY 3: 

3rd Free Workout 

or 3W 

1. Your PT will present your personalised 

program based on all your 

assessments. 

2. Time for your first specific workout 

with your unique goal 

in mind! 

DAY 4 : 

4th Free Session 

or 1NC: Nutritional 

Counselling 

1. Get your anthropometric or nutritional 

assessment 

2. Conduct 24 hour food recall. 

3. Set your nutritional goal. 

GOLD'S GYM 

LOCATION 

ACROPOLIS 

82 E. Rodriguez Jr. 

Ave. Acropolis, Q.C. 

470-0579 

ALABANG 

BMW Autocenter 

Commerce Ave. 

Alabang 

772-4986 

BAY AREA 

Bluebay Walk, EDSA 

Extension corner 

Roxas Boulevard 

225-7849 

BGC 

5th floor W Bldg. 

9th corner 

30th Avenue 

463-2643 

CDO 

Limketkai Drive, 

Cagayan de Oro, 

Misamis Oriental, 

Cagayan de Oro City 

0925 803 8761 

CENTRIS 

Centris Walk, EDSA 

corner Quezon 

Ave., Brgy. Pinahan, 

Quezon City 

935-6778 

CEBU 

(CEBU CITY) 

4th level, Ayala Center 

Cebu, Cebu Business 

Park, Cebu City 

0917 882 8994, (032) 

319 0509 

CEBU 

(MANDAUE) 

J. Center Mall 2nd 

Floor, Mandaue City 

(032)515-3974 

CHINATOWN 

2nd Floor Lucky 

Chinatown Mall, 

Binondo 

9660670, 

0917-8767005 

CIRCUIT 

Circuit Makati, A.P. 

Reyes St., Brgy. 

Carmona, Makati City 

264-2143 

CLARK 

CENTER 

Berthaphil Clark 

Center 05 - 045-499- 

0482, 09228094494 

GALLERIA 

East Wing Robinsons 

Galleria, Ortigas 

Pasig City 

634-0908 


GLORIETTA 

Glorietta 3 Ayala 

Center Makati 

752-8283 

GREENHILLS 

220 Wilson St., 

Greenhills San Juan 

724-3694 

HOLIDAY INN 

5th Floor Holiday Inn 

Hotel Ortigas Pasig 

City 634-9943 

KATIPUNAN 

4th Floor Regis Plaza 

Bldg. # 327 Katipunan 

Ave. Loyola Heights 

Q.C. 263-3035, 

0922-8017398. 

MARIKINA 

2nd Floor. Tropicana 

Retail and Banking 

Building, Sumulong 

Avenue, Barangay 

Sto. Nino, Marikina. 

Telephone number - 

263-6636. 

NEW MANILA 

84 Dona Hemady St. 

Corner E. Rodriguez 

Sr., Quezon City 721- 

0249, 09328600934 

NORTH EDSA 

2nd Floor Waltermart 

EDSA Quezon City 

332-1040 

SAN 

FERNANDO 

Paseo Las Palmas, 

Jose Abad Santos 

Ave. City of San 

Fernando, Pampanga 

(045) 435-5649, 

0925-867-4653 

SHERIDAN 

Warehouse 3 

Sheridan Street, 

Greenfield District 

Mandaluyong City 

998-2635 

TIMOG 

6th Floor Victoria 

Towers Bldg. Panay 

corner Timog Ave. 

Quezon City 

355-0377 

TWIN OAKS 

Unit 23, The Portal, 

United Street, 

Greenfield District, 

Mandaluyong 

0943 130 7622 

Soon to open: DLSU Taft, Fairview Terraces, 

Marquee Mall, McKinley Hills, Subic, The 30th

GROUP EXERCISE 

CLASS GUIDE 

ZUMBA 

Dance-fitness class featuring 

exotic rhythms set to high 

energy Latin and internationalbeats 

with fun and easy to 

follow choreography 

ZUMBATONING 

Blend body sculpting 

techniques and specific 

Zumba moves into a 

calorie burning, strength 

training experience 

ZUMBA STEP 

Tone and strengthen glutes 

and legs with a gravity defying 

blend of Zumba routines 

and step aerobics 

PILOXING 

An exciting fitness program 

that blends the best of Pilates, 

boxing and dance into a high 

interval workout 

LES MILLS: 

BODY COMBAT 

A non-contact martial artsbased 

fitness program with 

moves taken from Karate, Tae 

Kwon Do, Kung Fu, Kickboxing, 

Muay Thai and Tai Chi 

LES MILLS: 

BODY JAM 

An addictive fusion of the 

latest dance styles and hottest 

new sounds puts the emphasis 

as much on having fun as 

on breaking a sweat 

SPINNING 

Indoor cycling simulating an 

outdoor ride with pumped-up 

music 

MIXXEDFIT 

Explosive dancing and 

bootcamp-inspired moves 

set to the same music you 

hear at the radio and in the 

clubs 

JUKARI 

A workout specially designed 

to improve flexibility while 

increasing joint mobility and 

range of motion developed by 

Reebok and Cirque du Soleil 

GURLESQUE 

Fitness dance program that 

uses heels while dancing - 

unleash your inner diva and 

perform with feminity 

RETRO 

Dance your way into your 

dream body to the tune of 70’s, 

80’s “Disco Music” and 50’s to 

60’s classics 

POPHITS 

Dance workout class with 

pop music from 1990 – present 

STREETDANCE 

A more advanced hip-hop and 

pop dance class to improve 

aerobic endurance and 

coordination 

BOOTCAMP 

Intense total body workout 

using a variety of fitness 

equipmentand drills from 

military training, sports, and 

fitness 

PILATES PLUS 

Pilates with added equipment 

such as weighted balls and 

dumbbells 

DEFINITIONS 

Total body sculpting class 

using a variety of fitness 

equipment 

SIMPLY STEP 

Step up and down on a 

platform called the “step” to 

the rhythm of easy 

choreography 

GOLD'S MIX 

Separate segments of cardio, 

strength, and flexibility 

integrated in a single class 

CORE 

Core strengthening class 

using body weight and a 

variety of fitness equipment 

SMOOVES 

A funk class developed by 

Jungee Marcelo, pioneer 

hiphop/funk dance instructor 

in the Philippines 

MAT PILATES 

A form of exercise, developed 

by Joseph Pilates, which 

emphasizes the balanced 

development of the body 

through core strength, 

flexibility, and awareness in 

order to support efficient, 

graceful movement 

YOGILATES 

Combination of Yoga poses 

and Pilates exercises 

YOGA 

Yoga with a fitness approach 

to develop balance and 

flexibility 

BELLY DANCE 

Traditional Middle-Eastern 

folk dance 

CARDIO MARTIAL 

ARTS 

A fusion of different martial art 

disciplines integrated into fun 

choreography 

BELLYPOP 

Belly dance set to pop 

tunes and modern moves 

HI-LO ENERGY 

Traditional aerobics class 

of alternating high-impact 

low-impact moves 

SEXY HIP-HOP 

Sweat it out to top 40 music 

including hip hop and R&B 

in a fun and sexy routine 

GOLD'S GYM 

General 

Gym Rules 

1. No membership card, no entry 

policy is strictly enforced. 

2. No children and non-members 

may accompany you in the gym or 

lockers during your workouts as 

the gym is exclusively for 

members. 

3. Gold’s Gym is a worldwide 

celebrity gym. Aside from 

providing results, celebrities 

patronize Gold’s Gym because 

their privacies are respected. 

You are not allowed to seek 

autographs, photos or speak to 

our celebrity VIP clients 

especially when they are with 

their personal trainers. 

4. Please return the dumbbells, 

mats, plates and any exercise 

equipment you use back to its 

proper place. 

5. Use your gym towel to wipe off 

your sweat from the 

equipment as a courtesy to the 

next user. 

6. Standard rules of decency, 

respect of privacy and good 

general conduct applies. Refer to 

the back of your membership 

contract for details. 

10 Commandments 

of the Gym Floor 

1. Dress properly. 

2. Keep your belongings in your 

locker. 

3. Do not eat on the gym floor. 

4. Do not stare at people. 

5. Share the use of equipment. 

6. Clean as you go. 

7. Keep noise to a minimum. 

8. Practice personal hygiene. 

9. Ask assistance from a fitness 

instructor. 

10. Do not drop the weights. 


10 Commandments 

of the Wet Area 

1. Bring your own sturdy 

padlock. 

2. Bring your own towel or 

rent at the front desk. 

3. Do not touch the controls of 

the steam and sauna. 

4. Throw used sachets in the 

garbage can. 

5. Do not leave your belongings 

unattended. 

6. Do not reserve a cubicle 

(only meant to be used by one 

person at a time). 

7. Keep your hands to yourself 

(stray hands have caused a lot 

of fist fights or even court 

cases). 

8. Respect others. Do not take 

photos (even of yourself) and 

do not take other people’s 

belongings. 

9. Do not bring food or 

beverages in the locker room. 

10. Report all lost items to the 

reception area immediately.

GOLD'S GYM 


Frequently Asked Questions 

WHO SHOULD I CONTACT 

IF I HAVE PROBLEMS OR 

CONCERNS ABOUT MY 

MEMBERSHIP? 

Any issues, concerns, and questions 

can be addressed to your Membership 

Consultant or through an accomplished 

Customer Service Form (CSF) in any of 

the clubs. Management will get back to 

you as soon as possible. 

WHAT ARE YOUR GYM 

HOURS? 

Mondays to Fridays: 6:00AM to 12MN 

Saturdays: 6:00 am to 9:00 pm 

Sundays/Holidays: 8:00AM to 9:00PM 

THIS IS MY FIRST TIME TO 

ENROLL IN A GYM. DO YOU 

HAVE A PROGRAM FOR 

BEGINNERS? 

All new members are encouraged to 

avail of their three (3) free Foundations 

of Fitness (FOF) Orientation sessions. 

HOW MUCH IS YOUR 

PERSONAL TRAINING 

PACKAGE? 

Please approach our fitness manager or 

front desk for the rates. 

I CANNOT AFFORD A 

PERSONAL TRAINER. 

WHAT DO YOU SUGGEST? 

Many members still derive the benefits of 

exercise without a personal trainer. However, 

you can get a personal trainer for a 

group of 2 to 5 through our Team Physique 

and Not-So-Personal Training Programs. 

You can even join our group exercises 

classes such as Zumba, Spinning, or Piloxing 

and ask the instructor for tips to help 

you. 

DO I HAVE TO PAY AND REGIS- 

TER AHEAD OF TIME TO TAKE 

GROUP EXERCISES CLASS? 

Unlimited access to all group exercises 

classes is already inclusive in every 

Gold’s Gym Membership. Participation is 

on a first-come-first-serve basis. 

ARE CLASSES SUITABLE FOR 

ALL FITNESS LEVELS? 

Yes, they are. If any modification is 

needed, the instructor will provide options 

for all fitness levels. 

MAY I GET THE SCHEDULE OF 

ALL GROUP EXERCISES 

CLASSES? 

Please check our Facebook page 

facebook.com/GoldsGymPh for the 

complete and updated schedule of group 

exercises classes in all clubs. The updated 

schedule is also available through our 

Gold’s Gym PH app available for iOS and 

Android devices. 

I HAVE CERTAIN MEDICAL COM- 

PLICATIONS, WHAT PROGRAM 

SHOULD I JOIN? 

It is advised that you consult a physician 

before participating in any physical activity. 

You should disclose your health condition 

and any medical complications with a fitness 

trainer. 

Our trainers will develop a program to 

strengthen your body with these in mind. 

In case you need to rest after starting our 

membership, we can offer up to 2 months 

added to your membership upon presentation 

and verification of medical documents. 

HOW CAN OUR COMPANY GET A 

CORPORATE ACCOUNT? 

Send your company details to 

management@goldsgym.com.ph for 

an assessment. 

CAN A MEMBER TRAIN ANOTH- 

ER MEMBER? OR BRING IN HIS 

OWN PERSONAL TRAINER? 

Gold’s Gym reserves the right to all personal 

training at our club facility. Under no 

circumstances is any member allowed to 

train another member. Members may bring 

their own PT provided they have made a 

previous agreement with the Fitness 

Manager and agree to pay a corkage fee. 

PERSONAL TRAINING PROGRAM GUIDE 

RIP 60 

RIP 60 stands for Rotation is Power. It is a type of 

suspension training that uses body weight as the 

resistance. This program is great for both beginners 

and advance gym goers. It is a very versatile equipment 

that can train multiple muscle groups at one 

time. Best of all, it allows the body to rotate which is 

the key in releasing power. 

RAPID FIT 

Rapid fit is a type of circuit training program which 

uses three different pieces of equipment: the dual 

cable cross for strength, the incline trainer for cardio 

and fat burning, and the vibration trainer for recovery 

and flexibility. It promises to burn 600-900 calories 

in just 30 minutes. Rapid fit is available in Acropolis, 

Alabang, Bay Area, BGC and Sheridan. 

TEAM PHYSIQUE 

Looking for a program with a small group? Team 

Physique is a small group training program that can 

be done with friends, officemates or gym buddies. 

It is an exciting, fun and rewarding workout that uses 

both machines and body weight. 

CIRCUIT TRAINING 

Circuit training is a type of training that combines 

endurance and strength. It is a whole body training 

program that can burn many calories and fat. Imagine 

doing a cardio workout and lifting weights at the 

same time. It is a fun workout, using different types 

of equipment that would suit both beginners and 

advanced gym goers. 

30 MINUTE BLAST 

For those who are busy or for those who want to 

workout during their lunch breaks, the 30 minute blast 

is a great way to maximize your workout. This consists 

of a 5 minute warm-up, 20 minute workout and a 

5 minute cool-down. 

HIIT TRAINING 

High Intensity Interval Training or HIIT for short is a 

special program for those looking to break their plateaus 

or for those looking for a challenging workout 

that is sure to break them past their limits. HIIT can be 

used for almost all types of equipment including cardio 

machines and body weight. It is the best way to burn 

the most calories and torch that fat away. This class 

however is for advanced gym goers only. 

REHAB 

Our Fitness Department consists of a diverse yet highly 

qualified team of trainers including Physical Therapists. 

So if you are looking for someone to help you get past 

that injury or strengthen a body part, our team can help 

bring you back in tip top shape. 

SPORTS CONDITIONING 

Participating in sports is a great way to test one’s 

fitness level. Participation in sports can unlock one’s 

potential and talent. Our team of Personal Trainers can 

develop sport specific skills such as: power, agility, 

coordination, balance, reaction time and speed. Unlock 

the athlete in you by availing of our sports conditioning 

training.

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