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Parrillo Performance
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Marcia YagerTitle: Parrillo Master TrainerLocation: Cincinnati, Ohio

Marcia’s background is roller speed skating and she holds over 20 National titles. She’s an Inline speed skating record holder and 2 time X-Game Inline down-hill competitor. “My forte is group personal training boot camp style with the love of program design for endurance athletes of all fitness levels. By using John’s training methods, nutritional philosphies and products it gives me the edge to my daily workouts or events.

Without my Max Endurance^TM, Muscle Aminos^TM, protein powder and Energy bars^TM, I would not be able to sustain my rigorous days of client training and my own workouts to stay on top of my game. My clients prove Parrillo’s supplements are by far the best on the market, they’re religioius about taking their daily doses. You can send me questions or get Workouts 2 Go from myself and Terry Bryan by emailing ymtraining@aol.com or call 513-793-PUMP to reach Terry Bryan’s Training Center in Kenwood, Ohio where I train.”

Food of the month:

Zucchini • Can be steamed, boiled, grilled, baked, fried • Low in calories & a good source of folate, potassium, vitamin A, and manganese.

Nutrition Information: Calories 12 Protein 1g Fat .1g Total Carbs 2.5g Fiber .6g Calcium 25mg Phosphorus 25mg Iron .4mg Sodium 1mg Potassium 141mg Vitamin A 300 (with skin, none if peeled)  Use zucchini in these great recipes found on ParrilloZone.com (Healthy Recipes section):• Chicken Ratatouille• Lentil & Vegetable Stew• Vegetable Turkey Stew• CapTri® Ratatouille• Fried Squash• Sauté sliced zucchini and fresh herbs in a skil-let with Butter flavored CapTri® oil.

Training tips of the month:

“Calf workouts:  Most people rest for too long of a period between sets. They stand around talking for 5 minutes between sets. Instead they should pound the set out, stretch the calves for about one and a half minutes and then hit the next set with a vengeance. Focus on the muscles being worked and not the music blasting in you’re ears. Also, leave the cell phone in the locker room!!” - Dan Przyojski, from the Training Your Calves Survey on ParrilloZone.com

“Back workouts: Go to the gym with your back excercises in mind, so you can mentally prepare. Focus on your movements. In the end, have fun!!!” - From the Building a Better Back Survey on ParrilloZone.com

Nutrition tip of the month:

“Being a single mom that works full-time my life is all about convenience so I must plan, plan, plan! I always make sure I’ve got supportive, nutritional food with me wherever I go. I’ve got a cooler that I pack with healthy food and fresh water every day for myself and my 3-year-old. This ensures that I’m never desperate and resort to fast-food or the like for either of us. Every weekend I prepare all lunches and some dinners for both of us for the week. It not only saves me time in the morning when getting us both ready for work and daycare but a lot of money too!!!” - From the Understanding Dieting Survey on ParrilloZone.com

Breaking news fitness and nutrition:

Eating Your Greens Could Save Your Life “A diet rich in leafy vegetables may minimize the tissue damage caused by heart attacks, according to researchers at the Albert Einstein College of Medicine of Yeshiva University. Their findings suggest that the chemical nitrite, found in many vegetables, could be the secret ingredient in the heart-healthy Mediterranean diet.

“Recent studies show that administering nitrite to animals, either intravenously or orally, can greatly limit the damage caused by a heart attack and the stress to tissue that follows due to reperfusion–the return of blood to oxygen-starved heart muscle,” says Dr. David Lefer, the study’s senior author and professor of medicine and of pathology at Einstein.

“We wondered if feeding animals much lower levels of nitrite and nitrate–equivalent to what people can readily obtain from their diets–could also provide protection from heart-attack injury.  “To find out, the Einstein researchers administered nitrite (50 mg/liter) in the drinking water of mice for seven days, while a comparison group of mice received a standard diet that was not supplemented with nitrite. Then, to simulate a heart attack, blood flow to the animals’ hearts was stopped for 30 minutes, followed by 24 hours of reperfusion.

Examination revealed that the hearts of the nitrite-supplemented mice were significantly richer in nitrite, and heart-muscle damage was reduced by an impressive 48 percent compared with the controls.”

- Albert Einstein College of Medicine. ScienceDaily 14 November 2007.

Question of the month:

Question: I’m a competitive bodybuilder, how should I eat during the off-season to get good results?

Answer: Many bodybuilders use the off-season to go off their diets, eating everything in sight and paying very little attention to nutrition. For competitive bodybuilders, the off-season is the ideal time to put on muscle, while staying relatively lean. That way, you don’t have to diet as hard as your contest approaches.   In the off-season, you must eat enough to increase your body weight and still stay strict on your nutrition program. Eat the right foods (lean protein, starchy carbohydrates, and fibrous carbohydrates) in the right combinations and in multiple meals (five, six, or more a day). In addition, use CapTri®, supplements such as ProCarb^TM powder, Hi-Protein powder, or any of our Supplement Bars to increase your daily caloric intake. Be as consistent with your nutrition during the off-season as your are during the competitive season, and you’ll emerge ready for your contests bigger and more defined.

Reader tip of the month:

In a pan sprayed with CapTri®, add some extra lean ground turkey, chopped onions, mushrooms & any other vegetables you like. Sauté for 2-3 minutes, then add liquid egg whites and continue cooking on a lower temperature until eggs are cooked. Serve with some seasoning salt, pepper and whichever spice you choose. You can even add a bit of one-carb ketchup on it. Tastes great when dieting!

Email your tips to feedback@parrillo.com and we’ll post a new Reader Tip each month!

Supplement of the month:

Natural E-Plus

• Helps build a strong immune system• Helps promote healthy heart, eyes, and prostate• Powerful antioxidant which is obtained from Natural Vegetable sourcesContains 400IU Vitamin E (as d-alpha tocopherol plus d-beta, d-gamma, d-delta tocopherols) from natural veg-etable oils. Contains no sugar, starch, or preservatives.

Parrillo Performance
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