In The Zone, Vol. 1, No. 9
——————> 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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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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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
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