46 WWW.MAXMUSCLE.

COM MARCH 2014

By Kimberly Miller Photos by Stephanie Heymann VITALNUTRITION
Have you ever looked
through the pages of a
magazine and admired the
physiques of the models
thinking, I would love to
look like that. I wonder
what their secret is? Well,
the secret is that there is
no secret. Achieving and
maintaining the physique of
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to do with healthy nutrition.
Fitness models spend
their fair share of time in
the gym, but no amount
of exercise can replace a
clean eating diet made up
of lean protein, complex
carbohydrates, healthy fats,
fruits and vegetables.
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industry, I knew I wanted
opportunities to represent
companies and magazines,
said Tempe, Arizona-based
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model Marcus Johnson. In
order to do that I had to
Protein
Extra lean ground turkey
Tilapia
Chicken Breast
Salmon
Eggs
Protein Shakes
Complex
Carbohydrates
Quinoa
Brown Rice
Oats
Yams and Sweet Potatoes
Healthy Fats
Olive Oil
Raw nuts including walnuts,
cashews and almonds
Avocados
Flax Seed
Veggies & Fruits
Spinach/Kale
Asparagus
Bell Peppers
Green Beans
Mushrooms
Berries
Fitness Model Top Go-To Foods...
EAT
LIKE A
FITNESS
MODEL

47 MARCH 2014 WWW.MAXMUSCLE.COM

commit to eating well, eating often
and consuming the right foods. My
everyday diet is comprised almost
entirely of foods such as lean sources
of protein and complex carbohydrates
to fuel my workout, especially on days
when Im weight lifting. Every so often
I have a cheat meal but otherwise I
stay focused on clean eating.
Clean eating alone isnt the only
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to when it comes to diet. Equally
important is when food is consumed,
how much is eaten and the level of
water intake that occurs.
International Sports Science
Association (ISSA) personal trainer,
physique competition coach, widely
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of No Mullarkey Personal Training,
Karen Mullarkey assists many men
and women with meal planning. Some
intend to pursue work in the modeling
industry while others simply hope
to build a better body. According to
Mullarkey, Its not unusual to see
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only go two to three hours between
meals and their daily eating schedule
is comprised of three reasonable sized
FRIED EGG
YAM HASH
Created by The Fit Mom Diet Team
INGREDIENTS
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INSTRUCTIONS
1. Dice yams into small squares.
Consider using a cooking tool
for ease of dicing, if desired. Place
diced yams into large mixing bowl,
add spices and mix.
2. In a large skillet, heat olive oil
over medium heat on stove. Once
warm, add yam mixture to skillet.
Toss everything in skillet, allowing
yams to brown then cover skillet
to soften hash. (Approximately 15
minutes).
3. While yams cook, spray skillet
with non-stick cooking spray and
crack eggs (its easiest to cook two
eggs at a time). Cook on medium
low sunny-side up style (cooked
throughout with a soft/warm yolk.)
4. Divide hash onto four plates and
top each with a sunny-side up egg.
5. Add pepper to top if desired.
For more information or to find the store nearest you, visit us online at
maxmuscle.com
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Excpents
48 WWW.MAXMUSCLE.COM MARCH 2014
meals and two snacks per day. Every
person is different when it comes to
the amount of food they consume.
!ntake is based specihcally on the
persons size, gender and level of
activity. However, in general, eating
small meals several times a day is
recommended.
Water plays a critical role in diet.
Regular consumption of water assists
with the absorption of food, the
regulation of body temperature and
blood circulation and the removal of
toxins. Carefully monitoring intake to
ensure enough water is consumed
can assist with metabolic issues and
weight loss.
Finally, preparation is essential for
success. Most people derail their diet
plans because they are unprepared.
Nearly every person in the htness
modeling world pre-packs meals on
a regular basis and carries food with
them wherever they go. Los Angeles,
California-based htness model and
actress Kathryn Gosztyla said, I am
always on-the-go or on set. This
makes being prepared with healthy
meals and planning my meals in
advance essential to my health and
the maintenance of my physique
goals. Preparation and consistency are
the keys to a lifestyle of health and
htness." MS&F
Top three tips from health experts,
widely published tness models and
owners of Fit Mom Diet, Kim Miller
and Shannon Dougherty:
1. Stick with lean protein and
veggies for dinner and before bed.
2. Make sure to consume protein
within 30 minutes of working out.
3. Always be prepared. Carry
snacks and meals with you and
dont be afraid to make special
healthy requests when you do
decide to eat out.
SOUTHWEST
QUINOA
TURKEY OAT
MUFFINS
Created by The Fit Mom Diet Team
INGREDIENTS
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INSTRUCTIONS
1. Preheat oven to 350 degrees F.
2. In a large bowl, combine all
ingredients.
3. Mix ingredients thoroughly.
4. Spray mufn tin with non-stick
cooking spray.
5. Roll the mixture into balls and place
in mufn tins.
6. Cook for approximately 35-40
minutes.
7. Remove and cool. Mufns can
be stored for up to three days in
refrigerator.
Keep It Simple