In The Zone, Vol. 1, No. 9

May 12th, 2009

Phit Admin

——————> IN THE ZONE <—————-

PhitZone.com

“Life in the Zone”

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Vol. 1, No. 9 April, 2009

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Todd Boyer, Editor toddb@phitzone.com

Rebecca Boyer, Editor beckib@phitzone.com

This ezine is distributed by subscription only.

Instructions to subscribe and unsubscribe are at

the bottom of this newsletter.

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In This Issue:

-From the Editors

-This Just In

-A Few Moments With: IFBB Pro Mark Dugdale

-Gym Bag: Golf Fitness

-Book Report: The Weight Loss Cure “They” Don’t

Want You to Know About

-On the Plate: Beans

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FROM THE EDITORS

The NFL

It is not what you think. The NFL has not launched

their own brand of sports drink or energy bar. No,

what they have done is teamed up with the American

Dairy Association and Dairy Council to launch the

Fuel Up to Play program.

The program is geared to curb childhood obesity

through schools by teaching youth to choose good

foods and participate in physical activity, as

well as motivating their friends to get involved.

The whole idea is to empower students to make

changes in their schools. These changes will

include making healthy choices available on the

lunch menu, as well as various fitness programs

within their schools.

The program also taps into the parents and

teachers, as well as local businesses within the

community.

Because of our feelings towards getting the youth

of America more active, as well as eating right,

the staff of ITZ give two thumbs up for the NFL

and the ADADC!

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At Large Nutrition

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THIS JUST IN:

As published in the Annals of Surgery, a study

done at Trinity College Dublin, omega 3 fatty

acids prevent muscle loss in cancer patients. The

research showed that patients that had surgery for

esophageal cancer maintained muscle mass with the

administering of omega 3 fatty acids before and

after the surgery.

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A study published in the April issue of

International Journal of Sports Nutrition and

Exercise Metabolism reports that when coffee is

consumed before exercise, muscle soreness can be

reduced.

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A Few Moments With:

Mark Dugdale

This month, courtesy of Robert Kennedy

Publications and Musclemag International, we drop

in on IFBB Professional Bodybuilder, Mark Dugdale.

In addition to being a bodybuilder, Mark is also

a successful business owner (actually, he owns

three), husband, father, and all around nice guy.

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Mark, Thank you for making some time with us.

ITZ: What led you to bodybuilding?

MD: Soccer was my true passion, but an ankle

injury sustained in high school football ended

both sports for me. I found myself in the weight

room without any team sports to participate in

and discovered how much I enjoyed training.

Around this time, my cousin’s husband was

competing in the Emerald Cup and we attended the

show. Between watching him compete and seeing

Dorian Yates guest pose I knew I wanted to step

onstage someday. 6 months later I won the 1993

NW Natural Teenage Division and was hooked.

ITZ: You just competed in the Ironman Pro in

January, 2009, where you placed eighth among

strong field. How do you feel that you did?

MD: I think my placing sucked. I don’t train and

diet for anything other than to win, so it was a

isappointment for me personally. However, I

cannot point the finger at anyone besides myself

as I am capable of coming in with better

conditioning. It’s an honor to simply be able to

compete in the IFBB, but I’m still very

competitive.

ITZ: In 2007 you placed second in the Ironman,

earning a coveted spot on the Mr. Olympia stage

later that year. What was that experience like?

MD: Once again, it was a huge honor and personal

achievement to step on the Olympia stage with

the best bodybuilders in the world, yet my

competitive nature often leads to disappointment

in not placing well. It was an experience I

won’t soon forget and am thankful for the

opportunity.

ITZ: To follow up your first DVD, “Driven”, you

went all the way to England to train with six

time Mr. Olympia, Dorian Yates, to film “A Week

in the Dungeon“. How was it to train with a

legend like Dorian?

MD: Dorian was the first bodybuilder who played

a major role in motivating me as a teenager. I

enjoyed his no-BS approach and work ethic. He

didn’t talk a bunch of rubbish about his

competition, but let his physique do the talking

while onstage. Having the opportunity to travel

to England and train in the infamous Temple Gym

with Dorian yelling in my ear was pretty freaking

cool. It’s like getting to revisit a legend on his

own turf; you can’t have a bad workout at Temple

Gym.

ITZ: Your third DVD “Beyond Driven” was released

at the end of 2008. One of the things that struck

me was the human side that you present to the

sport of bodybuilding.

MD: BEYOND DRIVEN was filmed around the time of my

prep for the 2007 Olympia debut, but the A Week in

the Dungeon project caused us to shelve the

release until later in 2008. We hoped to cap it

off with a good showing in August 2008 at the PBW

Tampa Pro show, but this didn’t come to fruition.

Hindsight, I think it made for a much more

authentic film as I had invested a lot of finances

and time working with Joe McNeal (Dexter Jackson’s

trainer) and had very high expectations going into

the show. Getting completely over-looked by the

judges caused me and Christina to do a lot of soul

searching and the emotion spilled into the film.

Let’s face it, as much as we all want to win, more

people can relate to the struggles and let-downs

of competitive bodybuilding than to standing in

the winners circle.

ITZ: You and your wife, Christina, have been

blessed with three daughters. What types of

fitness activities do you enjoy with your family?

MD: Honestly we don’t have much time outside of

weekends. My girls like to go to a local track

and ride their bikes, or we go for walks as a

family. They are huge fans of bowling and various

sports on their Nintendo Wii.

ITZ: You not only have brawn, but also have

brains. You are one of maybe a few that come into

the sport with a successful business, Garden

Fresh Foods. How did you get involved with that?

MD: Garden Fresh Foods was founded in 1987 by my

dad and current business partner. My dad retired

in 2000 and I bought in with his 50% interest and

am partners with his former partner. The business

entails bringing in truck loads of fresh

vegetables, cutting, washing and packaging them

for foodservice or further manufacturers as

ingredients. Additionally, my partner and I own an

LLC which deals in commercial real estate. These

businesses account for where I spend 40+ hours a

week, and my bodybuilding business 3G Enterprises,

LLC encompasses the rest of my time…what little

that is left!

ITZ: What is next for you?

MD: I tried pushing my body weight up to 220 when

competing at the PBW Tampa Pro show in August 2008

and felt like I lost what were the hallmarks of

my physique which enabled me to win the Overall

USA title in 2004 – namely, conditioning and

symmetry. I feel like I’ve kind of maxed out the

amount of shear mass my frame can hold while

maintaining my aesthetics. It’s a little

disappointing knowing I am competing against guys

who outweigh me by 30-60 pounds and there isn’t

much I can do to combat their mass. Therefore, I

am seriously considering dropping down to the new

202 pound weight class where I feel my physique

will look best.

ITZ: Who are your influences?

MD: The biggest influence in my life is Jesus.

While I hate religion because it’s man-made BS and

is all about what we HAVE to do to make God love

us, Jesus turns this thinking on it’s head. Having

Jesus and the Bible as the foundation in which I

build my marriage, my role as a father,

businessman, bodybuilder, etc., is truly the

driving force behind any success I’ve experienced.

When you build your foundation on anything other

than Jesus, it can and will crumble in time. After

Jesus, I would say my dad is the biggest

influence. He instilled the values of hard work,

honesty, integrity and godliness into my life and

I really respect him as a husband, father and man.

ITZ: What advice should everyone follow?

MD: Life is short, so don’t waste it! Too many

people fall into the trap of wanting too much, too

fast and ruin their lives and relationships in the

process. The discipline of bodybuilding can be a

huge benefit in a person’s life, but it cannot be

the foundation. Always have a plan B and never

give up what truly matters most in life for a

trophy.

ITZ: What do you do to relax?

MD: I would say having sex with my wife is my

favorite way to relax…it’s probably one of the

greatest benefits of being in a loving and

faithful marriage.

ITZ: Favorite book/movie?

MD: I really enjoy reading books by Vince Flynn.

They are better than any episode of “24”.

Mark, thank you very much for taking the time to

share with our readers. Good luck in your business

ventures, as well in your quest for bodybuilding

glory. IN my opinion, the 202 lbs. weight class

was made for you.

Be sure to check out Mark’s website,

www.markdugdale.com, and pick up one of his DVD’s

in his store. While they do not sell to the

general public, check out Garden Fresh Foods at www.gardenfreshfoods.com.

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GYM BAG

By: T. Boyer

Golf is a very popular sport in the U.S., and

anybody that is serious about the game knows that

physical strength and conditioning is paramount to

long, accurate shots. Anybody that knows the game

realizes that hitting the ball as far as they can,

as accurately as they can is how to lower your

score.

Sport specific training is a fairly recent

practice, and that is especially true for golf.

SST is the practice of building the body for a

specific sport. For instance in basketball the

player needs to be able to jump. Therefore a

trainer would establish exercises that would help

the athlete to jump higher, for instance using

plyometrics.

To adapt this type of training for golfers we want

to strengthen the shoulders and the core. A

general fitness and nutrition regimen is the

foundation. The addition of high-repetition (12-15

reps per set) resistance training would be

prescribed for the back and shoulders, as well as

the arms and chest.

Additionally exercises that focus on the core

would be utilized. Any core exercise that involves

twisting will go a long way.

Simple stretching after exercising will help to

gain flexibility, so concentrate on the back,

neck, shoulders and chest. Combining this

flexibility with the increased strength in

strategic locations will no doubt help to increase

club head speed, which is how you will drive the

ball farther, and with more accuracy.

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Jim Datsoulis’

The Elite Body

Breakthrough strategies for a superior body

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BOOK REPORT

The Weight Loss Cure

“They” Don’t Want You to Know About

While browsing through the bookstore at an airport

I stumbled on this book, and figured that it

looked like something that I could polish off

during this particular trip.

If you are into conspiracy theories, there are

some compelling arguments for one concerning the

drug companies, food manufacturers, the FDA, the

FTC, and some super secret society of the rich and

powerful. In fact, this makes up a large portion

of the book.

The author makes excellent points about consuming

clean, natural foods, as well as limiting our

exposure to products that contain preservatives

and chemicals that have been attributed to making

us sick. Frankly, if we just stuck to just this

part of the book, we would lead much healthier

lives.

The meat of this book is a “weight loss protocol”

that was authored by a British endocrinologist,

Dr. A.T.W. Simeons, in the 1950′s. Mr. Trudeau

offers this up in four phases. The first and

fourth are his own additions, while the second

and third are supposedly taken directly from

Dr. Siemens manuscripts.

It was these two “phases” from the original

writings that dumbfounded me. The essence of it is

a daily injection of HCG (human chorionic

gonadotrophin), which is a hormone produced during

pregnancy. HCG is available by prescription only

(although not in the US), and is produced by drug

companies from animal and human placenta, and is

an extract from the urine of pregnant women (the

last is the preferred variant according to

Mr. Trudeau).

In addition to these daily injections, the

“protocol” consists of eating a mere 500 calories

per day. I do not even know where to begin with

this. The extreme low calories prescribed are flat

out not safe, period.

PROS: The only pro was the advocating of eating

clean, organic, local foods, as well as staying

away from products that contain harmful

ingredients. Phase one is the only safe and sane

advice. Even then, I am not a fan of a couple of

the items that were listed in this phase either.

CONS: This paragraph would be very long if I went

off on the cons.

RECOMMEND: Let me just say this; if I could have,

I would have opened the door of the 737 that I was

on and threw it out if not for a fear of

attracting attention from the Air Marshall sitting

two rowsin front of me.

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ON THE PLATE

Beans

Beans; they are not just the magical fruit. In

fact they are not even a fruit. However, fabaceae

seed just does not rhyme with toot.

As for being magical, well I do not know about

that, but it is a pretty incredible source of

nutrition. Beans are low in fat, contain no

cholesterol, and in fact may help lower

cholesterol in your blood.

Beans are high in protein (a quick source of

energy), and high in complex carbohydrates (long

lasting energy). In addition they are a wonderful

source of vitamin B and Iron.

There are so many different varieties of beans

available that there is sure to be at least a few

out there that will agree with your taste.

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Tuscan Bean Soup

Ingredients

Navy Beans, Dry – 1 Lbs.

Extra-virgin olive oil – 4 Tbsp

Yellow onion, chopped – 1

Celery, chopped – 3 Stalks

Carrots, diced – 3

Garlic cloves, minced – 2

Chicken broth – 4 Cups

Bay leaf – 1

Sea Salt

Pepper, cracked

Directions

Soak the beans overnight with two inches of water

covering the beans.

Drain and rinse the beans. Heat the olive oil in a

soup pot and add onions. Cook on medium-high until

onions begin to soften. Add the celery, carrots

and garlic and cook for ten minutes. Add in the

stock, beans, bay leaf, and salt and pepper. Bring

to a boil. Reduce heat to low, cover, and simmer

for one hour.

Remove the bay leaf, and puree soup in a blender.

Put back in pot, salt and pepper to taste.

Serve soup with a sprinkle of olive oil, and if

desired some parmesan cheese.

Makes 6 servings

Calories Per serving 219g

Total Fat 10.3

Saturated Fat 1.9g

Polyunsaturated Fat 2.0g

Monounsaturated Fat 7.6g

Sodium 679g

Carbohydrates 26.6g

Protein 7.7g

**Note**

Nutritional values calculated at sparkrecipes.com.

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Healthy Express Cookbook:

101 Fresh, Light & Quick Dinners

Eating healthy doesn’t have to be difficult

or time consuming… or taste bland!

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PhitZone.com Todd Boyer, Editor

Rebecca Boyer, Editor