Welcome to the first edition of Focus on Fitness, the Fitness Pros Wellness Center monthly newsletter!
Fitness Pros Wellness Center News and Events Health and Fitness News and Notes Monthly Features
Our Grand Opening
Come one, come all, and bring a friend or two to Fitness Pros Wellness Center's Grand Opening.

Although we've been here training hard for a while, we are just now putting on the finishing touches. So we thought it would be a good time to introduce the Fitness Pros Wellness Center to the local community through something official. The mayor of Roswell will be there for the opening ceremony and then Roc and Gina get to show off all their hard work putting the place together. Snacks will be created for the event by FigureFoodie.com

We’ll see you at the Center for the Grand Opening on January 9th at noon!
Roc Your Body in 2009!
NEW! On the second Sunday of every month at 6pm, attend the Roc Your Body Series at Artistry in Midtown Atlanta.

On January 11, the first event in the series, IFBB Pro, Roc Shabazz will present the topic “Get Your Mind Right”. The discussion will be joined by eight-time Mr. Olympia, Lee Haney, as well as, IFBB Pros, Toney Freeman and Jay Rowe. “Get Your Mind Right” will focus on how to master your muscles through attitude and mental focus and build the mind-body connection.
Get TotaLee Fit with Muscle Talk
NEW! Be sure to catch the new, available on demand, internet radio show Muscle Talk every week on TotaLeeFitRadio.com. Muscle Talk, presented weekly by IFBB Pro, Roc Shabazz, will feature a top competitor in Bodybuilding, Fitness, or Figure, to discuss what it takes to be a champion.

Upcoming guests include: eight-time Mr. Olympia, Lee Haney; eight-time Mr. Olympia, Ronnie Coleman; IFBB Bodybuilding Pros, Toney Freeman, Tricky Jackson, and Jay Rowe; IFBB Fitness Pro, Bethany Gainey; fitness photographer and magazine columnist Terry Goodlad.
Fitness Pros Wellness Center Presents… The 2009 NPC Vulcan Classic
Mark your calendars! The 2009 NPC Vulcan Classic is coming up on April 11 in Birmingham, Alabama.

As a premier national-qualifying show, it attracts solid competitors in both Bodybuilding and Figure. For the first time, the show will also include a Bikini division. Fitness Pros Wellness Center, along with Stacey Seals, and Mark “Gator” Gates, are promoting the show.

For more information, go to www.vulcanclassic.com or contact Gina Shabazz at: 770-828-0044 or Fitnesspro2000@aol.com.
Calling all Women Competitors – Learn How to Present your Physique
Even the best training and diet can be wasted if you cannot present your physique well when it counts! In this posing clinic IFBB Fitness Pro, Tanji “Stealth” Johnson covers what it takes to best present your physique. Tanji covers everything from selecting a suit, to stage presence, to how to pose for the cameras with your trophy.

Everyone--from beginners to seasoned competitors--can benefit from the hours of instruction and practice rehearsing your walk, model turns, and quarter turns.

The clinic takes place on February 21 at the Gold’s Gym in Ellenwood, GA. For more information contact Gina Shabazz at 770-828-0044 or Fitnesspro2000@aol.com.

Obesity Rates Literally Climbing into the Red
According to the CDC, there has been a dramatic increase in obesity in the United States. Watch this startling, color-coded, slide presentation to see how the obesity rate of each state goes from less than 10% obese in 1986, to most states’ obesity rate climbing to 25-29% in 2007.

In 2007, Colorado had the lowest rate with 15-19% of its population considered obese, and Alabama, Mississippi, and Tennessee topping the scales with 30%.

To start your own transformation, contact the Fitness Pro Wellness Center at: 770-828-0044 or Fitnesspro2000@aol.com.

New Bikini Division in the NPC
New for 2009, the NPC has a bikini division in which competitors wearing a two-piece swimsuit and heels will be judged on their balance and shape, and overall physical appearance including complexion, skin tone, poise and overall presentation.

In 2009, 32 top competitors from the six national-level shows will earn an IFBB Pro Card! This division is sure to be popular with both competitors and audiences alike.

To compete in one of the premier shows in the Southeast, the NPC Vulcan Classic or NPC Southeastern Gold’s Gym Classic contact Gina Shabazz at: 770-828-0044 or Fitnesspro2000@aol.com.

Eat Dark Chocolate to Eat Less Pizza?? Don’t Try This at Home!
In a recent study, fasting participants were fed either milk chocolate or dark chocolate and then told to eat as much pizza as they wanted. Those that had the dark chocolate consumed 15% less calories from pizza than those that had the milk chocolate.

Is dark chocolate more filling than milk chocolate, lessening our craving for sweet, salty, and fatty foods? Or, did the perception that dark chocolate is healthier turn the participants’ thoughts to healthy eating patterns, causing them to eat less pizza? Hmmm…

To learn more about healthy eating habits and get lots of great-tasting recipes, go to www.FigureFoodie.com.

Getting a Nintendo Wii for Christmas? Can it Really Burn Calories?
In case you haven’t heard (are you living under a rock?), the Nintendo Wii bundled with Wii Sports, includes baseball, boxing, bowling, golf, and tennis games. Gamers use a wireless handheld controller that senses players’ motions and translates them into on-screen movement. In Wii Tennis gamers swing the controller like a racket; in Wii Golf, the controller is the club. But is it really good exercise?

The American Council on Exercise (ACE) recently conducted a study that asked this very question. In short, it’s better than sitting on the couch. However, when compared to the real sport, the real thing burns more calories and provides more cardiovascular and strength benefits (because participants move their entire body and swing real equipment with more weight like baseball bats, tennis racquets, and golf clubs).

So, get off the couch and get over to Fitness Pros Wellness Center! Contact the Fitness Pro Wellness Center at: 770-828-0044 or Fitnesspro2000@aol.com.

Now…Wouldn’t it be something if we could just get Roc’s training on the Wii!!?
Scroll down to read the full article for each of these monthly features.
Transformation of the Month
Kyle met her weight-loss goal in just three months!

Healthy Bytes from FigureFoodie.com
Quick and easy, these Encrusted Chicken Tenders give you another option for enjoying your chicken and are a solid source of lean protein.
Competitor Spotlight
Todd's story shows what you can do when you set your mind to it!

Ask the Pro
Water is an important part of your health. Read the answers to the most common questions: How much should I drink daily? What if I don’t drink as much as I should? Won’t all that water make my body retain water? Why do you insist on spring water?
Focus on Form
Properly performed, Cable Crossover Flys are a great way to target your chest.
Sponsor Link
Visit Figure Foodie.com
Monthy Features - Full Articles
Transformation of the Month - Kyle Erikson
I was in great shape all my life. Then in 2003, as an athlete on a full scholarship, I injured my knee badly. Soon the years of not exercising because I thought I couldn’t with my injury caught up with me—about 30 pounds worth!

In January 2008, I decided that there were no more excuses. During my initial consultation with Fitness Pros, Roc asked me about my ideal weight. I said that I wanted to be 150 lbs again. I thought he was crazy when he said he would guarantee that I could do it in three months. I didn’t think he understood the severity of my knee pain and I had never heard anyone offer a “guarantee” so casually—as if 30 pounds wasn’t even a challenge!

But it wasn’t long before I started to see results! Workouts started getting easier, my face looked thinner, and most of all, my knee pain decreased! I couldn’t believe it! In three months I reached my goal of 150 lbs.

Three factors that contributed to my success stick out. First, I stuck to Roc’s diet plan and quit drinking alcohol. Second, I trained hard four days a week with Roc. And, most importantly, Roc and Gina offered so much encouragement. I always felt like I received 100% attention from Roc, even though I wasn’t a bodybuilder. He made me feel important every day.

I don’t think I could’ve reached above and beyond my goals without Roc and Gina!
Healthy Bytes from FigureFoodie.com
Quick and easy, these Encrusted Chicken Tenders give you another option for enjoying your chicken and are a solid source of lean protein.

Get creative with your seasoning! For example, Ms. Dash Tomato Basil is great for tenders with an Italian twist and the Southwest Chipotle is nice for a spicy Tex-Mex flavor.

Ingredients
  • 1 lb chicken breast cut into inch wide strips
  • 1/4 c wheat germ, raw
  • 1 t no-sodium seasoning, such as Ms. Dash Lemon Pepper
Directions
Spray a cookie sheet with non-stick spray. Preheat oven to 350 degrees.

Mix wheat germ and seasoning in a bowl or plate to make coating mix. Wet each tender with water and roll in coating mix. Place on cookie sheet. To evenly cook each tender, place them so that they are not touching. Bake for 30 minutes or until tenders are cooked through. Can be served either warm or cold.
Nutritional Information (per six-ounce serving)
Calories: 241
Fat: 3.4g
Carbohydrates: 6g (1g fiber)
Protein: 45g
Sodium: 119mg*

*When watching your sodium intake, select chicken that is NOT soaked in a salt solution. Some brands, such as Tyson, soak chicken breasts in a salt solution. Read labels carefully!

For more great tasting, clean recipes, go to FigureFoodie.com.
Competitor Spotlight – Todd Valeri
The spotlight this month is on first-timer, Todd “Skinny” Valeri. Todd’s journey—from overweight to novice competitor—really shows what you can do when you set your mind to it.

Todd started working with Fitness Pros in April of 2006 to lose weight and get in shape. At 298 lbs., he knew he had to make a change. First, he started with Gina overseeing his cardio program and working with some weights. Roc and Gina also worked with him to clean up his diet. With his hard work and new diet, he started dropping weight quickly. After about three months he started training with the men’s group, an intense training program with heavier weights, directed by Roc.

After only four months with Fitness Pros, Todd was down to 205 lbs. But he didn’t stop there—he kept working to build muscle and started gaining weight. Last year, at about 220 lbs, Roc asked him if he had ever considered competing. “He told me that if I set my mind to it, I could do whatever I wanted to. At first I was a little surprised.” Todd says, “But then I thought, why not, with all that hard work I'm putting in.”

Weighing in at 197 lbs., Todd competed in the NPC Southeastern Gold’s Gym Classic in Gadsden, Alabama in June of 2008. “It was a good experience and it was all new to me—the posing and all you have to do to prepare.” Todd says. “The diet was a little rough. It was a big mental game, knowing that all you measured out in the morning was all you could eat all day. Wow! That was like a whole new level of dieting.”
With two shows already picked out for 2009, Todd and Roc have been working hard to put more muscle on Todd’s 5’11’’ frame. “I’m looking forward to seeing the difference in how I look from last year once Roc pulls my weight back down. This time I’ll have a better idea of what it takes and the mental discipline involved. I’m looking forward to the next shows and just getting better and better each time.”
Ask the Pro
Water – as nature’s most basic element, it is an important part of your health. Here are the answers to the most common questions about water.

Q. How much water should I drink daily?
A. Shoot for a least a gallon a day. Water is required for all of your body’s functions. It also revs up your metabolism and mobilizes fat stores. You need to be properly hydrated to train hard.

Q. What if I don’t drink as much water as I should?
A. Your strength and energy level is affected by even slight dehydration. As little as 2% dehydration—which you won’t even notice—can really drain your strength and affect your training.

Q. Won’t all that water make my body retain water?
A. No, in fact it can have the opposite affect. When your body senses that it isn’t getting enough water, it can decide to hold on to the water that it already has, making you retain water. By drinking extra water you are signaling your body that it is OK to let go of any extra fluid.

Q. Why do you insist on spring water?
A. Would you put cheap oil in a Ferrari? No, you’d put in the finest grade of oil you could find. It’s the same with water. You are trying to transform your body into a finely tuned machine so don’t put the questionable quality of tap water into the mix.

The quality of water from the tap fluctuates from day to day and has been known to contain extra metals, micro-organisms, and even antibiotics. Even the best of filters may not be able to take it all out. On an average day, these levels may be acceptable but on some days it may not. Spring water from a reputable source is the best water for your body.
Focus on Form - Cable Crossover Flys
Form is important when working to build a full chest. Cable Crossover Flys are a good exercise to target your chest and also works your shoulders and serratus anterior (those cuts high on the outer rib cage). Here’s how to perform this move properly:

Step One: Stand between two overhead pulleys. Position your feet shoulder-width apart. Grip the handles with an overhand grip with your arms spread. Bend slightly forward with a slight bend at the knee. Focus, and get ready to work.
Step Two: Keeping your arms slightly bent at the elbow and wrists locked straight, push the handles down.
Step Three: Continue to push down until the handles meet. Pause and give those pecs a good squeeze. Slowly return to the starting position.
Sponsor Links
Fitnesspro2000.com | 770-828-0044 | 1155 Hembree Road, Suite 110 | Roswell, GA 30076-4622 | Copyright Fitnesspro2000.com 2009