Parrillo Personal Training Certification Industry Benchmark ® CAPTRI C8 MCT 2020 The most unique and counterintuitive supplement in the history of supplements KETO AND MUSCLE GET STUBBORN BODY Vic speaks! PARTS GROWING 7 tips to make new gains INSIDE LEVER GOLF 8 years of Lever Golf GET BACK IN THE GYM The motivation you need during Covid JOHN PARRILLO’S PERFORMANCE PRESS DECEMBER 2020 • Concentrated calorie 10 - GET BACK IN THE GYM 4 – Parrillo Level I Personal Trainer Certification source for gaining muscle mass.

• Energy source for dieters intent on 13 – 7 TIPS TO START GROWING losing fat while retaining muscle.

• A cooking agent for frying healthfully. 14 - THE PARRILLO PRINCIPLES

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STAFF

Publisher Contributing Contributing 23 – IRON VIC SPEAKS! John Parrillo Photographers Writers John Parrillo John Parrillo Design Director Dominique Parrillo Marty Gallagher Marcus McCuiston Marcus McCuiston Ron Harris Parrillo Performance Also Available in Butter Flavor Rob Sims Jim Ferreri 6200 Union Centre Blvd Editor At Large Duke Nukem Fairfield, OH 45014 Marty Gallagher Iron Vic Steele Order: (800)344-3404 Info: (513)874-3305 John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2019 by John Parrillo. All Rights Web: www.parrilloperformance.com Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected] John Parrillo's Performance Press

The role of the personal trainer way: John Parrillo established a empowering Parrillo Certified Personal is to obtain tangible physical personal trainer certification process Trainers (PCPTs) with the depth and results for those that engage their that was all about providing trainers breadth of knowledge they need to services. The effective personal trainer with the training and nutritional make a living as personal trainer. He creates customized training and information needed to succeed. by example. Many of his own nutritional game plans, training and Since its inception in the 1990s, the personal training clients have been nutritional regimens that are workable Parrillo PT certification has evolved with him upwards of twenty years. within the context of the client’s with time and the accumulation of He has an incredible client retention life. The trainer “stairsteps” the new knowledge. Tracy Anderson has rate that is directly attributable to client’s progress upward, establishing been the instructor and, along the effectiveness of the methods he and then attaining small, weekly with John Parrillo, the philosophic uses, the same ones he professes and incremental goals. Successive weekly mentor for the Parrillo Personal shares with certification seekers. successes convert into greater levels Trainer Certification. “When I came and degrees of fitness, leanness, aboard in 1998, the processes and “The surest way to retain a client muscularity, functionality, and procedures were less evolved than is to obtain consistent, measurable strength. Each successive week the they are in the present 2020 form.” gains for them, both in performance personal trainer guides the trainee, Tracy’s mission was, and is, all about and physique. Our methods are reasons with the trainee, exhorts them. Sometimes the personal trainer Industry benchmark: the Parrillo Certified plays the Marine Drill Sargent while Personal Trainer other times being kindly and coaxing is appropriate; whatever the situation Getting dramatic results for regular people leading regular lives demands. The successful personal creates lifelong clients trainer obtains real results for regular people on a consistent and ongoing By Marty Gallagher basis. Success, physical results, for those that adhere to the PTs protocols creates long-term clients. Client retention correlates to client results: do those that follow your protocols and procedures build lean muscle mass, melt away body fat, become fitter, healthier, more energetic, and vibrant? In the end this is a yes or no question. No matter how nice or personable a personal trainer you are, no matter how knowledgeable, good- looking, well-groomed, well-spoken or funny you are – if you can’t get results for the paying client, at some point they quit.

Back in the 1990s, when personal trainers and PT certifications began proliferating, John Parrillo noted the inadequacies of the “result producing” methods being taught to personal trainers. As a longtime preparation expert, John understood that the weak and ineffectual methods being taught were setting young entry-level personal trainers up for failure. The Parrillo Personal Trainer certification was born out of the need for a better

4 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 5 Industry Benchmark: The Parrillo Certified Personal Trainer John Parrillo's Performance Press multidimensional in that we blend and evolving the Parrillo Certified over fundamental concepts.” On When it comes to empowering new personal trainers resistance training, cardiovascular Personal Trainer course for decades; Day 1, in the morning session, Tracy with the knowledge, skills, tools, and the strategies training, fascial stretching, , they continually update to reflect and explains what is expected. “I greet they need to succeed, the Parrillo personal trainer supplementation, programing, all incorporate new ideas and strategies. them and make sure they understand certification remains the industry benchmark. these elements are combined and “John and I revised the manuals in this is an entry level certification. I balanced.” Tracy and John redesigned the early 2000s to include movement commence with a 30 to 45-minute the certification process so it would science and the application of introductory overview. I explain that have two levels: the basic certification anatomy as it applies to exercise. John the overarching goal is to create and a Master certification. The entry- and I rewrote and updated the PCPT professional trainers equipped to level certification was designed to Manual again in 2014.” make a fulltime living helping clients empower personal trainers with all attain their physical goals. I ask if the fundamental knowledge needed When it comes to empowering new there are any questions on book 1 to obtain outstanding results for personal trainers with the knowledge, and answer those before commencing regular people working regular skills, tools, and the strategies they a lecture on muscle-fiber types. We jobs and having family and job need to succeed, the Parrillo personal talk about how differing rep ranges responsibilities. Tracy explained, “The trainer certification remains the attack muscle fibers differently. I certification process is not about industry benchmark. The current 2020 allow the questions to fashion the preparing bodybuilders for shows – version of the certification process discussion. I morph into differing this is about training trainers to help is a two-day affair. Certification exercise types, isotonic, isokinetic, regular people improve their health attendees are expected to study isometric, etc.” Quite a bit of time is and physique. A transformed client the basic information contained in spent on anatomy and anatomical becomes a walking talking billboard book 1 before the certification kicks function. “I will spend time on flexion for the effectiveness of the method. off formally the next morning at 9 and extension, internal and external And rest assured, those that actually am. Tracy explained, “We want the rotation, hyperextension, midline, adhere to the methods we empower certification attendees to be familiar fundamental stance, anatomic our certified trainers with, always with the material contained in our stance…we will discuss motion as get results.” Tracy and John Parrillo basic information manual. This allows it applies to the joints, range-of- have been collaborating, refining, us to not waste precious time going motion…I spend a lot of time on shoulder components and function. with how many times a week can the day 1 will also address multiple I talk skeletal and muscular anatomy client realistically work out? Does scheduling and how to juggle and repeatedly advise them that the client have physical limitations? micronutrients. they will be tested on what we are I share with the group how to plan discussing. We answer questions and workouts that make allowances and At 9 am on Sunday Tracy starts break for lunch.” can accommodate any situation.” attendees off with a review of the He poses a rhetorical question to his previous day. After the review and a After a 90-minute lunch break, audience. “How would you create a question and answer period, Tracy the certification participants are training strategy for someone that shifts gears and demonstrates an given an in-depth lecture on the could only train twice a week?” Tracy indispensable tool in the toolbox intricate structures of the hips stresses the idea that weight training, of the Parrillo Certified Personal and knees. “These joints are so cardio and nutrition need to be Trainer: the BodyStat kit. “A big part complex that we take time to balanced and preplanned. “I am a big of our nutritional presentation is explain function.” After exploring believer in preplanning. I set realistic introducing attendees to the Parrillo the complex hip and knee joints goals into timeframes and have clients BodyStat procedure for determining in depth, he introduces the group work towards those goals using 3,4,5 body fat. BodyStat produces critical to ‘application,’ i.e. programming. or 6-week planned routines. Without information. I teach cert attendees “What does an effective, result- a direction, you are flying in the wind.” the BodyStat formula and instruct producing workout look like? How Nutrition is the final topic of day 1. “I them where to pinch fat and how to do you design a program to fit a start off with the basics, i.e. what is a pinch. Then we go through the nine “The certification process is not client’s busy schedule” Tracy stresses calorie, we will define the types of fat possible outcomes of a successful about preparing bodybuilders for shows – this is about that the successful personal trainer and explain the differing carb types skinfold caliper reading: 1. lose fat, training trainers to help regular need get to know the client before and why amino acids are important.” lose muscle; 2. lose fat, add muscle; people improve their health they can construct an effective Tracy will explain absorption and 3. add muscle, add fat…etc., the and physique." workout template? “The training food-combining and how best to mix point being, a BodyStat reading program needs to meld with the foods for optimal results. The two- creates a weekly report card that person’s lifestyle and reality. Start hour nutritional overview that ends assesses client progress. BodyStat

6 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 7 Industry Benchmark: The Parrillo Certified Personal Trainer provides invaluable feedback to the Certification holders. “If you are smart no contact with the cert students. “I personal trainer on the effectiveness enough and knowledgeable enough, present the knowledge. The testing, (or ineffectiveness) of the current a trained medical professional, a grading, and awarding of certifications strategies and protocols.” BodyStat medical doctor or chiropractor can does not involve me.” In the year alerts the personal trainer as to refer you a patient, call you and say, 2020 the Parrillo personal trainer what tweaks or adjustments need ‘Here is what I want.’ And you are certification remains the surest to be made. Tracy workshops the smart enough to understand what avenue for becoming successful in a procedure. “We pair-up and perform they are saying and apply it.” wildly competitive field. Play the long Powder skinfold caliper tests on one another. game and certify with a method that This familiarizes students on how best At the end of the two-day process, actually provides the tools, methods, to obtain the most accurate results.” a comprehensive written test is strategies, and tactics needed to Tracy makes it a point to demo on given to determine who becomes obtain real results for regular people students that have thin, regular, and a Parrillo Certified Personal Trainer. and build a stable of long-term clients. thick skin, to show subtle differences Tracy notes that while he interfaces in pinching. with the certification attendees, Those interested in attending the next he is purposefully not part of the scheduled Parrillo Certified Personal 0g Sugars 1 Net Carb After lunch, the group moves into grading process. The papers are Trainer weekend certification can 0g Fat the gym and Tracy begins an in-depth graded by individuals that have had contact us at 1-800-344-3404. explanation and demonstration of Parrillo fascia stretching. “After lunch I will demonstrate partner-assisted fascia stretching. As I demo the basic stretches for each body part, I reemphasize and review anatomy, range-of-motion, the names of the joints, etc. I emphasize the logic, Also Available In Chocolate the value, the uniqueness of Parrillo Cherry Cordial Flavor fascia stretching. I tell the certification students that BodyStat and Parrillo fascia stretching are tremendous ways to differentiate yourself from other personal trainers.” After the stretching Order Today! session, Tracy segues into an exercise Order Today! demonstration session that last two hours and ends the second day. “I like phone: 1-800-344-3404 to demonstrate eight fundamental exercises. I am not looking to teach online: www.parrilloperformance.com certification students how to bench press, I am teaching them how to look at a client or student that is bench pressing - how to determine if they are benching correctly. This is a subtle but important point: I want students to think about exercise differently.” Tracy introduces differing types of motion: linear, angular, how to match the plane of motion to the plane of resistance. “We seek free moving joints, not bound joints.” Tracy makes an important point. “I introduce the cert attendees to how medical professionals think, act and communicate with one another.” Tracy’s goal is to open a new range of economic possibilities to Parrillo

8 DECEMBER 2020 1-800-344-3404 John Parrillo's Performance Press

will explain, along with giving you encouragement to get back in the gym – whether it’s your regular gym or a gym you’ve set up in your home (something a lot of people are doing). Let me say upfront: working out is one of the best moves you can make to protect yourself from covid-19 and other diseases – and no one is really talking about this.

There are three powerful reasons why your workouts are more important than ever during this pandemic:

The Link between Muscle and Immunity The more muscle you have, the stronger your immune system. A THE MOTIVATION YOU NEED TO GET BACK IN THE GYM DURING COVID strong immune system fights viruses By John Parrillo and other pathogens and helps keep you protected. Most people don’t realize this, and the government sure As pioneers in isn’t talking about it. and bodybuilding nutrition, we at Parrillo Performance have A recent study in the journal Science seen first-hand how the COVID-19 Advances provides evidence for what pandemic have affected the number I’m talking about, indicating that more of exercisers, with its sweeping muscle-endowed people may be lockdowns confining millions of better equipped to fight off infections. Americans to their homes. The data According to the report, muscle inactive weeks. (3) who said they’ve scaled back on are still being compiled, but early tissue acts as a kind of shelter for exercise during the pandemic have reports suggest the pandemic is immune cells, where they can take I think this is pretty powerful evidence also reported poorer mental health making Americans more sedentary refuge and avoid getting burnt out by that getting back in the gym, lifting than those who maintained a workout than ever – and the effects are rather the constant battle against invading weights, and building strength is of regimen. startling. pathogens. (2) paramount importance during this pandemic. Covid-19 is a threat to mental health. A study posted May 12 in Cambridge Researchers have known for some Given the rich body of evidence that Open Engage found that Americans time that T-cells, which identify and Regain and Maintain Mental physical activity can help prevent or are working out less than usual kill viruses and harmful bacteria – Strength improve conditions like depression, during the pandemic, and sitting in become exhausted when faced with We do hear a lot about the toll it is absolutely imperative to get back front of computers more. In a sample chronic infections, resulting in a loss covid-19 has taken on the mental in the gym and continue your regular of about 3,000 adults, people who of function and a weakened immune health of our nation. Depression, workouts. were exercising regularly prior to response. Adequate muscle tissue suicides, alcohol and drug abuse – the pandemic reported a 32 percent working out is one of the best moves prevents this from happening. they are all on the uptick as a result of You will feel great, look great, and reduction in their workouts once you can make to protect yourself from covid-19 and its fallout. develop the mental stamina to social distancing guidelines went into covid-19 and other diseases – and no one On the other hand, if you resist going overcome the mental threats of this effect. (1) is really talking about this. back to regular workouts, please We know from years of research that pandemic – and go on to live a happy, know that your fitness levels can fade exercising is one of the best “cures” productive life and meet your most Here’s the question: Is it really bad surprisingly fast. I’m being brutally for depression. It has even been treasured goals. to stop working out for a few weeks, honest here. It can take as little as shown to work as well, as if not better, or a few months, especially with a a few weeks of inactivity for muscle than antidepressants. Mounds of Prevent Underlying Conditions pandemic going on in the world? strength to take a hit. One 2015 study studies support this fact. We might hear a lot about mental found that it took about six weeks health problems during the pandemic, My short answer is “yes,” and I to regain muscle strength after two So it does not surprise me that people but honestly there are not enough

10 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 11 The motivation you need to get back in the gym during covid

statistical breakdowns of how many of to get very sick from the virus. There 7 TIPS TO GET STUBBORN BODY PARTS GROWING! the deaths are caused by underlying is a lifestyle component here – that conditions. We do know, overall, exercise and nutrition are important By Ron Harris however that those conditions are to good overall health and immunity. , diabetes, and heart disease. They may be just as important, or We all have some body parts because we read or were told that been using the same weights on even more important than social that grow fairly easily no rep range was optimal. If you’ve been everything for years, you really Well, guess what – and this is no big distancing, hand washing, and matter what we do, and at least one doing 8-10 reps for a body part with shouldn’t be surprised if you haven’t secret: Exercise, coupled with healthy wearing masks. that seemingly resists all our valiant no results, why not try 10-12, 12-15, grown. nutrition, prevents these underlying attempt to make it grow. Giving up or even 20-plus? John Parrillo has had conditions! Resume your workouts – even if you in not an option, so here are seven tremendous success with killers like 50- STOP TRAINING FOR 2-3 have to do them at home (it’s pretty methods to try to make some new rep sets of calf raises and the dreaded WEEKS Strength training is particularly easy and inexpensive to build a home gains at last. 100-rep sets of belt squats. Never be This might sound insane, but trust effective. It creates muscle, which gym). Your workouts are extremely afraid to try higher reps, especially if me, it can work to ‘reset’ the muscle increases metabolism. A faster important to building your health HIT IT TWICE A WEEK that body part hasn’t been growing group and make it more receptive metabolism helps burn fat and keep it during these crazy days we’re living in. Working a stubborn body part more anyway. You have nothing to lose and and responsive to weight training off. Strength training and all types of If you need some extra guidance and frequently can often be just the shock everything to gain! again. Have you ever come back to exercise prevents obesity and helps motivation, get our Parrillo Training treatment it needs to start growing the weights after a month or more those with weight problems take off Manual. It includes not only effective again. When you do this, try to GET STRONGER away? Remember how sore you pounds. exercises, but some secrets to working keep the volume moderate and the Another method many have found got? That’s because your muscles out that will maximize your results – intensity high so it has a chance to useful is to focus on getting stronger were no longer used to being trained Strength training is also a major and help you get in the best shape, recover before you hit it again. on certain exercises. For example, regularly. This can work incredibly fighter against type 2 diabetes. This immune-wise and otherwise of your someone whose thighs haven’t grown well when applied to a stubborn form of exercise makes muscle cells life. TRY NEW EXERCISES in ages and who can squat 315 for 10 body part. Great to pour on your cereal more receptive to insulin. When cells Have you always done the same would have larger thighs if he worked or just drink from the glass are receptive to insulin, this hormone References exercises for that body part, either hard and was able to get 365 or even EAT MORE! works as it should – shuttling glucose with a piece of protein cake or 1. Mason, J., et al. 2020. Changes because those are the movements 405 for those same 10 reps. If you’ve Last but not least, often the reason into cells for energy so that it does not in physical activity and sedentary you like, or because they are the you can’t grow, be it a stack of pancakes. There’s pile up in the body and wreak havoc behaviour due to the COVID-19 ones everyone else does? You could in a specific muscle not a tastier way to add more on tissues and lead to diabetes. outbreak and associations with mental very well be missing out on other group or overall, has protein to your day. health in 3,052 US adults. Cambridge exercises that could prove exceedingly nothing to do with • 30 Grams Protein As for heart disease, cardio exercise Open Engage, May 12. productive, perhaps even be the your training. You’re • 0 Grams Fat improves heart health, and strength ‘hidden key’ to making it grow again. simply not eating • 0 Grams Sugar training does even more. It helps 2. Wu, J., et al. 2020. Skeletal muscle Try a couple new exercises a week enough to support • 0 Grams Carbs normalize and reduce blood pressure, antagonizes antiviral CD8+ T cell until you find one or more that you muscle recovery, repair, blood lipids like triglycerides and exhaustion. Science Advances, June will instantly know should be in your and growth! Up your LDL cholesterol (the bad kind), and 10. workouts. serving sizes of protein, reduces dangerous fat around your starchy carbs, and heart that can lead to heart attacks. 3. Vigelso, A., et al. 2015. Six weeks’ FIX YOUR FORM AND FOCUS healthy fats and you aerobic retraining after two weeks’ ON FEELING might be surprised to I don’t know how I can make immobilization restores leg lean Nearly all of us can find our form see a bigger and better a stronger case for exercise as mass and aerobic capacity but does breaking down at times, and often you in the mirror soon. protection against underlying not fully rehabilitate leg strength the culprit is going too heavy. Start conditions that increase the risk of in young and older men. Journal of over with lighter weight and focus death from Covid-19, or cause people Rehabilitation Medicine, June. not only on proper technique, but also on a powerful mind-muscle connection. You could feel the target muscle contract and stretch with each rep, and you should achieve a pump Facebook: Ron Harris Writer and burn every time. If you’re just Instagram: ronharrismuscle throwing heavy weights around, you’ll miss all of that.

UP THE REPS Health and Vitality through We can also get locked into a certain Exercise and Nutrition rep range over time as a habit, or

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Early discoveries: Due to their shorter carbon chain length, MCTs travel straight from the gut to the liver. MCTs do not require bile to break them down, as do longer- chain LCT fats. MCTs easily enter cells without being broken down and are preferentially oxidized. This preferential oxidation means MCTs are an immediate source of energy. MCT oil (CapTri® C8 MCT) has been dubbed a “super fuel” since the body absorbs MCTs so rapidly. This preferential oxidation characteristic, MCTs inability to end up stored as body fat, seemed impossible. How could a fat not CapTri® C8 MCT 2020 be stored as fat? No wonder John The most unique and counterintuitive supplement in the history of supplements By Duke Nukem Parrillo became so excited when he discovered these amazing MCT properties back in the 1980s. His eyes John Parrillo was the first while long-chain triglycerides (LCTs) a fat, MCTs, can be used as a dietary must have popped out of his head fitness or expert to tout are deservedly removed from the supplement is, nowadays, widely when he read that oil derived from the many benefits of medium-chain diet of every serious bodybuilder, accepted. Bulletproof Coffee and coconuts would deliver 100 net usable triglycerides, MCTs. John’s research MCTs, medium-chain triglycerides, other commercial brands based on calories per tablespoon, calories that suggested that this coconut derived could not make you fat and had MCTs, tout the benefits of MCTs and were preferentially burned. MCTs lipid had tremendous potential, both incredible health benefits. Needless have become incredibly successful. value to someone seeking to add lean as a bodybuilding supplement and as to say; all the logic and science Parrillo As John Parrillo pointed out nearly mass was immediately apparent: MCT a health aide. Back in the 1980s, no presented fell on deaf ears. The retort 40 years ago, the benefits of MCTs oil would provide a wonderful source one knew or cared that there were was, “A fat has to make you fatter!!” are numerous and the drawbacks of “clean” calories for the mass- different types of dietary fat. Parrillo In the year 2020 MCTs are regularly negligible. builder: that alone was reason enough pointed out that there were good and universally touted. The idea that to bring CapTri® C8 MCT into existence fats and bad fats and not all fats were as a bodybuilding supplement. MCTs bad. In fact, one type of dietary fat, role in attaining maximum leanness medium-chain triglycerides, possessed was a bit more subtle. How could a body: peptide YY and . MCTs was limited patients with a specific unique molecular characteristics that high calorie fat, even a “good” fat, optimize the growth of good bacteria gene type, APOE ɛ4-negative, a gene stopped Parrillo dead in his tracks: be used to get ripped? That seemed that support the gut lining, a hot common to a significant portion of despite having the caloric density of completely counterintuitive. Parrillo topic in fitness and health circles as Alzheimer’s sufferers. High dollar a dietary fat. 9-calories per gram, 100 showed how: he had his competitive of late. As it turns out, fatty acids research is underway exploring the net usable calories per tablespoon, bodybuilders “switch out calories,” improve the quality of gut bacteria. uses and potential protocols for MCTs could not be stored as body i.e. replace LCT calories with MCT MCTs also have athletic applications. MCTs in treating all diseases that fat. Research and study eventually calories and in the final phases of a MCT supplementation reduces lactate affects cognitive function. MCTs show moved Parrillo to create the world’s competition diet switch out starch buildup associated with intense promise in helping alleviate epilepsy first MCT supplement: CapTri® C8 calories with CapTri® C8 MCT calories. exercise. A recent University study and autism. As one research scientist MCT. When Parrillo introduced Parrillo created two highly specific found that athletes that took 1.5 noted, “MCTs have many irrefutable CapTri® C8 MCT to the bodybuilding bodybuilding uses for his innovative teaspoons of MCTs before a long- benefits and few if any risks.” world, the reaction was, “We are new supplement. distance cycling event forestalled trying to get all the dietary fat out of the onset and the severity of lactic MCTs for hardcore our bodybuilding diet – why would Newly discovered MCT acid build-up. As we reported earlier bodybuilding: All the great health we want to put fat into our diet? supplementation benefits: In this year, MCT supplementation has benefits mentioned above are an Why take a liquid supplement that is 2020 dietary fats are differentiated shown great promise as an aide in unintended bonus for the Parrillo 100% fat? A supplement comprised and the differences understood and treating Alzheimer’s disease. One bodybuilder that uses CapTri® C8 entirely of fat must make you appreciated. Recent scientific studies double-blind study found that a single MCT. Bodybuilders use CapTri® C8 fatter! How could it not?!” Parrillo have shown that MCTs increase dose of MCTs improved short-term MCT in two generalized ways: to add dispassionately responded that there the release of two hormones that cognition in 20 people suffering with lean muscle mass or reduce body fat are different types of dietary fat and promote the feeling of fullness in the severe Alzheimer’s disease. This study percentiles down into single digits.

14 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 15 The Parrillo Principles: CapTri® C8 MCT 2020 John Parrillo's Performance Press

CapTri® C8 MCT calories are super discovered that for a bodybuilder Chicken, beef, fish, shellfish, lamb, C8 MCT adds calories, moisture and starch spike. Protein also dampens dense, 9 calories per gram, 100 net to deepen and accelerate the loss potatoes, and various vegetables • Chicken fingers dredged in oatmeal flavor. As a lipid, when eaten with the insulin thrown off by starch. This usable calories per tablespoon. The of body fat, starch calories needed are delicious when prepared using flour and crispy fried in CapTri® C8 starch, CapTri® C8 MCT dampens is why the classic Parrillo bodybuilding key critical point that made MCTs to be gradually eliminated in the CapTri® C8 MCT. CapTri® C8 MCT has MCT the insulin spike associated with the meal is all about food combining: a so attractive to John Parrillo for his final phase. If these “lost” starch a smoke point of around 370-degrees; • Fish fillets are easy to sauté in consumption of starch carbs. Rice portion of inulin-dampening protein, bodybuilding purposes was that calories were replaced with CapTri® the idea is to keep the heat below CapTri® C8 MCT or potatoes eaten plain and alone a portion or two of insulin-dampening when CapTri® C8 MCT calories were C8 MCT calories, muscle mass was the smoke point and gently skillet fry • Strip steak, flank steaks are excellent will generate a far greater insulin fiber carb (onion, broccoli, asparagus, consumed they went to the head retained as the last vestiges of fat all manner and type of bodybuilding low-fat beef that crisps up nicely response than if the same rice or salad greens, etc.) and a portion of of the oxidation line. Like alcohol, were oxidized. Bodybuilders in the foods. Add the crispy-ness and crunch sautéed in CapTri® C8 MCT potatoes are eaten with a tablespoon starch, drenched in insulin-dampening CapTri® C8 MCT calories are given final phases of a successful lean-out of fried foods back into the sometime • Scallops, shrimp, all types of or two of CapTri® C8 MCT. Here again, Butter-flavored CapTri® C8 MCT. nutritional preference. CapTri® C8 phase love the instant energy the unimaginative mix of bland steamed/ shellfish can be sautéed within CapTri® C8 MCT possesses one of LCT Five tablespoons of CapTri® C8 MCT MCT calories burn hot and they highly thermic MCT calories provide. baked bodybuilding foods. CapTri® C8 15-minutes of commencing fats good characteristics, its insulin- spread over the course of the day oxidize completely. MCTs are highly MCT sautéing adds flavor back into • Potatoes can be sliced thin and dampening effect on other foods. To would make a sensible jump-in thermic and when they burn, they CapTri® C8 MCT versatility: the the relatively narrow menu of foods crisply fried in CapTri® C8 MCT, add make the good news even better, a point for those new to CapTri® C8 burn hot and fast, like nitromethane single most overlooked attribute of the serious bodybuilder is restricted sliced onions if you like few years back Parrillo Performance MCT supplementation. Those five fuel used to power a 300-mile per CapTri® C8 MCT is that you can cook to. CapTri® C8 MCT, when used as a • Asparagus, broccoli, onions, carrots, Products introduced Butter-flavored tablespoons would add 500-clean hour ¼ mile dragster. John Parrillo with it. More accurately you can sauté cooking lipid, has such versatility that etc. can all be sauteed in CapTri® C8 CapTri® C8 MCT. Bodybuilders lost calories per day, 3,500 per week, the described CapTri® C8 MCT as being food using CapTri® C8 MCT, just as Parrillo Performance Products created MCT their minds over this innovative requisite number of calories needed akin to “super high-octane aviation you would using olive oil or canola The CapTri® C8 MCT cookbook, a 100- update: now they could make a simple to construct one pound of lean, fat- jet fuel.” CapTri® C8 MCT calories oil. Pour CapTri® C8 MCT into a non- page booklet stuffed with dozens of Classic CapTri® C8 MCT: The baked potato in the oven (idiot proof) free muscle mass. Let us reiterate are highly thermic and are burned stick skillet and over medium high CapTri® C8 MCT recipes. Here are a classic way in which to use this and turn this formally uneatable what the health expert said, “MCTs preferentially and burned completely, heat cooks proteins and vegetables. few possibilities… venerable nutritional supplement is to mound of dry starch into the butter- have many irrefutable benefits and never partially. MCT supplementation drizzle a tablespoon or two of CapTri® drenched spud you look forward to few if any risks.” What are you waiting is ideal for bodybuilding regardless C8 MCT oil atop food . If you devouring. Butter-flavored CapTri® C8 for? Order some CapTri® C8 MCT right the generalized direction selected… are having rice or potatoes, CapTri® MCT adds flavor while dampening the now.

• adding lean muscle mass: a strong argument could be made that CapTri® C8 MCT is the most perfect supplement ever devised for those What's your story? seeking a high-density source of calories, calories that (almost Are you a... All you need is to: Contact: magically) cannot create body fat. [email protected] The challenge during any mass- • Bodybuilder? • E-mail us a short paragraph about to get started! building phase is to add size without • Fitness Model? yourself and why you should be adding an unacceptable amount • Gym Owner? featured. of body fat. The goal is not to gain • Personal Trainer? • Provide 5 - 8 high resolution ten pounds of scale weight - with • Contest Competitor? photos eight pounds being body fat. Ten • An Avid Parrillo Product User? • Answer some interview questions tablespoons of CapTri® C8 MCT • Have a photo release signed by spread out over a person’s waking Or maybe you... any professional photographers hours adds 1,000 calories, none of whose photos you will be using. which can end up as body fat. This • Have an amazing transformation is the perfect supplement for those story. seeking to add lean muscle mass. • Would like to inspire others. • Leaning out: CapTri® C8 MCT is the • Want to show everyone what you've most counterintuitive supplement accomplished. ever created: how could a 100-calorie per tablespoon MCT Then we want to hear from you! oil be of any use to a bodybuilder (or serious fitness type) intent on leaning out maximally? John Parrillo made his bones preparing elite bodybuilders for the biggest competitions on the planet. He

16 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 17 Tips & Food of the Month Exercise Spotlight Tidbits Turmeric Seated Rows

• While once focused on anti-inflammatory benefits, As you begin the exercise, the first Recipe Spotlight decreased cancer risk, and support of detoxification, pull is with your shoulders. Pull the studies on turmeric intake now include its potential for handle toward your midsection. Keep Spiced Rice with Chicken improving cognitive function, blood sugar balance, and your shoulders down. At the top of the function, as well as lessening the degree of severity exercise, sit straight up, push your chest • 200 g. rice (preferably brown) soaked in water for associated with certain forms of arthritis and certain out, and pinch your scapula together. 1 hour (2 cups) digestive disorders. Return slowly to the starting position, • 400 g. chicken stretching forward at the bottom of the • 2 tsp. allspice • Even through dried herbs and spices are widely available movement. • 1/2 tsp. mace in supermarkets, explore the local spice stores or ethnic • 3 tbsp. CapTri® C8 MCT markets in your area. Oftentimes, these stores feature an • 1/2 to 1 tsp. pepper expansive selection of dried herbs and spices that are of • 1/2 tsp. No Salt (optional) superior quality and freshness than those offered in regular Performance Points markets. While rice is soaking, cut chicken into small pieces • The first pull if with your or grind it up in a food processor. Place chicken in a • Turmeric is a great spice to complement recipes that shoulders. bowl with CapTri® C8 MCT. Coat well. Put CapTri® C8 feature lentils. MCT coated chicken in same nonstick pan that you • Your shoulders should be will be cooking rice with. Sauté chicken with spices Nutritional Information for: Turmeric, Ground, 2 Tsp down. until chicken is done. Set aside. (4.4g). • At the top, sit up straight, Drain rice and rinse very well with cold water. Put 2 Calories: 15.6 Fiber: 1g Iron: 2mg push your chest up and pinch cups water into pan with chicken Bring to a boil, add Protein: 0.3g : 1.7mg Phosphorous: 11.8mg your scapula. rice, return to boil. Reduce heat, cover and simmer Fat: 0.4g : 111mg A: 0 IU until water is absorbed. Makes four servings. Total Carbs: 2.9g : 8mg : 1.1mg

Supplement of the Month Contest Brownie Mix™ Question & Answer Brownies on a diet? That’s right! Finally there’s Question: I want to lose fat the right way, without having to practically starve a Protein Brownie! Now you can enjoy delicious myself, so what advice do you have for me to get started? chocolate brownies in just 2 minutes, even if you’re preparing for a contest! Satisfy your chocolate Answer: The easiest way to lose weight is to burn more calories than you cravings without breaking your diet, by baking up eat. This is called a negative energy (calorie) balance. You can do this by either a batch of our easy-to-make microwavable Contest eating fewer calories or by burning more calories. The approach I recommend Brownie Mix! Each brownie contains: 4 grams is to eat the number of calories equal to your MER (maintenance energy Protein, 1.4 grams Net Carbs, 0 grams Sugars. requirement) and to increase the amount of calories you burn by doing more aerobics. This will result in more efficient fat loss and less muscle tissue loss than the approach of cutting calories. You still provide ample calories and nutrients to maintain your muscle but draw on stored body fat to fuel your • Quick and easy to make in the microwave or oven! aerobic exercise. Furthermore, aerobic exercise builds the metabolic pathways • 4 grams of protein per brownie that burn fat. It increases the mitochondria and enzyme pathways that • Only 1.4g Net Carbs, 0g Sugars metabolize fat. And by NOT cutting calories, your body will not decrease its metabolic rate and enter into the starvation mode.

18 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 19 Inside Lever Golf

LEVERGOLF.COM

to say, “The proof is in the pudding.” understand from the beginning. that a golf swing has to look a certain All I can say is they have tasted the There is no perfect for the traditional way, or you have to finish your swing pudding and keep coming back for golf swing because there are so with an extra emphasized twist, or more. many moving, twisting, and turning maybe you fall into the category of I parts. You can, however, have a will figure out the golf swing—best of The one thing I want all golfers to perfect Lever Golf Swing. There is but luck to you. I changed the golf swing understand is that the traditional golf one bio-mechanical movement that forever; no one looked at the swing the swing is complicated. It requires a lot triggers an ideal chain of moves that way I do. The Lever Golf swing is easy, of time to develop a good enough allows you to perfect the Lever Golf fun, and already changing lives. swing to get some enjoyment out technique. of the game. There is a good chance Remember: If you are not a Lever 8 Years Of Lever Golf you will never have a swing that will “For every bucket of balls you hit, Golfer, you will get beat by someone By Jim Ferreri withstand the trials eighteen holes you get a bucket of balls better.” who is. will present. Lever Golf is a simple golf swing technique that is easy to Suppose you are stuck on the idea Here we are celebrating eight years of Lever Golf. I spent the first seven years developing Lever Golf and this past year teaching Lever Golf to several beginners as well as advanced golfers. The success level has been what I knew it would be; Lever golfers are amazed at the instant results.

To me, it’s simple. It comes down to trust. If you come to me with an open mind, you will have a great experience and you will enjoy golf for the rest of your life. You will be a part of the Lever Golf community, and will understand why we are so excited and passionate about this unbelievable golf swing technique.

If you are skeptical about an easy golf swing, I can understand. You’ve probably spent five hundred dollars on a driver that is guaranteed to hit the ball farther and straighter, or perhaps a pair of golf shoes that will lower your scores. Perhaps the companies offering up these claims "I'm golfing again after 10 years and are merely selling to the vast majority I love it. Lever Golf is addictive." of golfers who are desperate to be better. I am saying to you “get real.” -Regi Ferreri I have seen too many golfers spend "When I'm not driving a truck, I'm lots of money on golf clubs and driving a golf ball." accessories supported only by a one- dollar golf swing. -Rob Pohlman

I have Lever Golf students that like

20 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 21 NutritionalNutritional Treats!Treats! To Order call: 800)344-3404 or online: ParrilloPerformance.com BY IRON VIC STEELE

Keto and muscle Greetings! Rambo needs a back! I was a frustrated ketogenic dieter Jumping through the window of opportunity before I discovered Parrillo. Do not The world's shortest question get me wrong, I got good results Available in Plain Shortbread and using keto to lean out – but once I Overcoming pencil-neck grip Available in Chocolate Flavor Chocolate Shortbread Flavors got leaned out, I discovered I could • Quick and easy to make in the microwave or oven! • Packed with 6 grams of protein per cookie not grow muscle adhering to keto • 4 grams of protein per brownie • Only 1.7g Net Carbs, 0g Sugars protocols. I had good success with • Only 1.4g Net Carbs, 0g Sugars • Great Option for Contest the “no-carb” keto approach coming off my bad old eating habits. I was a beer-drinking, pizza-eating, pass- The inconvenient truth the-pie kind of guy. Getting on a no is that without glycogen, carb diet got all the garbage out of without carbohydrate, there my diet. I got serious about exercise (I TM can be no muscle building. had been a good high school athlete) Available in Maple and Banana Flavors Carbs are critical for the and at age 35 I lost 50-pounds and Available in Vanilla, Chocolate, Peanut construction of muscle. went from a 38-inch waist to a 31- Butter and Cream Flavors • High Protein, Low Carb inch waist. I looked lean and light at • Great with the Parrillo Hi-Protein Cake & Cupcake • Low Sodium 170 but now I wanted some muscle. Mix™! • Great Option for Contest Dieting It proved impossible to add muscle • Packed with 12 grams of protein per serving eating more keto food (protein/fat.) • Great Option for Strict Dieting (Sweet Tooth Cure) A rocked-out bodybuilder at my gym said I needed a new eating approach and turned me onto Parrillo. To make a long story short, I added ten pounds of rock-solid, fat-free muscle after being on a Parrillo mass-program for TM three straight months: 50/50 Plus™ and Pro-Carb™ rule! • Great on Parrillo Hi-Protein Cake, Contest Brownies, Available in Vanilla, Chocolate and Spice and more! Cake Flavors Clarence, Kansas City • Quick & Easy to make, just add water and stir • Incredible Taste! • Each serving contains 12g of Fiber, only 20 Calories, The biggest selling diet strategies • Packed with 13 grams of protein per serving and 0g of sugar over the past decade have been low- • Only 5 Net Carbs carb and no-carb. You inadvertently

22 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 23 Iron Vic Speaks! John Parrillo's Performance Press

high BV protein. My favorite snack to be light, explosive, and crisp. A is the incredible tasting chocolate power clean that is not explosive is almond coconut Parrillo Energy bar™. an upright row. The only way to screw This little meal-in-a-wrapper contains up a row (a relatively simple technical 220-calories, 30 grams of muscle- exercise) is to insist on going too building carbs and 20 grams of high heavy and being too sloppy. Back off biological protein. Want muscle? Get the poundage. Concentrate on triples carbs! for the power clean, five rep sets for dead lifts and 6-10 reps in the three Vic, rowing variations: 70-degree, classic What could be easier row, T-bar row. Train the back hard than drinking and I need to learn how to do really heavy and correctly one time a week, done absolutely delicious- back exercises without injuring myself right, that will be all you can handle. tasting shake at the end – it seems every time I add dead lifts, Back work is brutal work; just do not of a tough workout? power cleans or Dorian 70-degree make it back-breaking work. rows, within a month I wrack my back! I understand the need to go heavy Mr. Vic, in these exercises in order to get the most out of them, but when I get I hear a lot of talk about post-workout over 300-pounds in the dead lift or replenishment and the window of past 150-pounds in the power clean, opportunity. If I understand the I pull a muscle or (last time) end up concept correctly, after a tough with a bulging disc. Because I cannot workout, feed the body. Feed the body do these key back exercises, my back immediately after the workout and the sucks! Chins, pull-downs, and seated results from that workout will actually cable rows will not give you a back like improve. Is that true? It seems a Ronnie or Dorian. I am back healthy bit farfetched that my results from and would like to try these exercises a workout will be better as a result one more time – any advice? or drinking a shake or eating some sort of bodybuilder food afterwards. Rambo, Mud Lick I am a good athlete (runner) new to Once you master proper dead bodybuilding – what is the science lift/power clean/row techniques, Rambo, listen to me: forget everything behind the idea of purposefully eating move the weight upward using small poundage jumps. If your you think you know about how to do or drinking after a workout? technique breaks down, you must these lifts - because your injuries tell stop and regroup. us that you have no idea how to do June, Fairfield acids. Supplemental easily digestable food meal requires time for nutrients these exercises correctly. Next, leave high biological value protein to be broken down, digested, and your ego at the door – which might Science finally verified what replenishes depleted amino acids distributed. What could be easier than mention a common phenomenon: pastries, and any diet will work! The prove difficult for someone called bodybuilders discovered in the while ingesting quality carbohydrate drinking and absolutely delicious- you were a terrible eater, stuffing trainee assigns magical benefits to Rambo. The key is going light enough 1950s: the best thing any progressive replenishes depleted glycogen. John tasting shake at the end of a tough your face with the worst foods and the diet, when factually the fat loss long enough to ingrain the proper resistance trainer can do after Parrillo created the first (and best) workout? Experts split hairs over how beverages on the planet. When you is attributable to the newly enacted techniques. Once you master proper a scorching workout is to refuel supplement aimed specifically at long the “window of opportunity” got serious you adopted a diet you exercise routine and getting rid of all dead lift/power clean/row techniques, the body. Optimally, ideally, the post-workout replenishment: 50/50 remains open before snapping shut. liked and part of the diet called for the bad foods. The inconvenient truth move the weight upward using small replenishment, be it liquid or a Plus™. This aptly named supplement Estimates range from 30-minutes to eliminating bad foods. You adhered is that without glycogen, without poundage jumps. If your technique meal, needs to be exactly what the is a powerhouse powder 50% high three hours. The easiest way to jump to a dietary protocol that you found carbohydrate, there can be no muscle breaks down, you must stop and body needs to begin the healing BV protein and 50% slow-release through the window of opportunity that you could stick to and after six building. Carbs are critical for the regroup. Back the poundage down and repair process. Progressive carbohydrate. Place a serving or two is to drink a 50/50 Plus™ shake right months of exercising and not eating construction of muscle. Pro-Carb™ and get the good technique back. resistance training done right tears of 50/50 Plus™ in a small shaker bottle after the workout. Simple and done. pizza while drinking beer, you lost a would be an ideal supplement for Bad technique combined with too muscle tissue down. The idea is to and throw it in your gym bag. As the bunch of weight and attributed this a carb-deprived keto dieter to get much poundage in the power clean provide the body ample amounts of workout is winding down, fill the Hello, incredible change to the magical introduced to. Vanilla Pro-Carb™ is or dead lift can induce a catastrophic quality micronutrients. What does shaker bottle with tap water, shake diet. Here are the real facts: start a one of the most delicious tasting spinal injury. Dead lifting is all about the body need after being worked it up and drink down 22 grams of Do you have any tips for building consistent lifting/cardio program, supplements I have ever tasted. 50/50 pulling the bar straight upward and hard in an extended weight training protein and 20 grams of carbohydrate. calves? Mine suck. eliminate booze, refined food, junk Plus™ is named because it is half never letting the shoulders get in session? The body needs what has Because it is liquefied, assimilation food, excessive starch, fruit, sweets, slow-release carbohydrate and half front of the knees. Power cleans need been depleted: glycogen and amino is accelerated. Keep in mind that a Rudolph, Milwaukee

24 DECEMBER 2020 1-800-344-3404 www.parrilloperformance.com DECEMBER 2020 25 Iron Vic Speaks! PRODUCT PRICELIST CapTri® C8 MCT High Thermogenic Energy Source 32 oz $40.00 They say brevity is the soul of wit. I goal is to be better able to close a Butter Flavor CapTri® C8 MCT High Thermogenic Energy Source 32 oz $40.00 Max Endurance Formula™ Nutrients for Hard Training 150 capsules $32.00 would start by reexamining how you hand gripper, then I would suggest Enhanced GH Formula™ Nutrients for Endocrine Function 150 capsules $38.00 do your calf raises: most bodybuilders doing lots and lots of hand gripper Advanced Lipotropic Formula™ Nutrients for Fat Metabolism 150 capsules $30.00 use way too much poundage and squeezing. If the grip is specific to Joint Formula™ Nutrients for Healthy Joints 90 tablets $19.95 a particular task or tool, practice Bio-C™ Vitamin-C with Bioflavonoids 90 tablets $9.95 use way too short a range-of-motion. Natural-E Plus™ 100% Natural Vitamin-E 90 capsules $8.95 Watch and intermediate bodybuilder the task using the appropriate tool. Liver Amino Formula™ Power Packed Protein with Heme Iron 400 tablets $49.95 with poor calves as they train them; Be specific. A powerhouse grip is -Electrolyte Formula™ Nutrients for Electrolyte Balance 150 tablets $14.00 they will load up the standing calf not built performing endless sets of Muscle Amino Formula™ Nutrients for Muscle Growth 150 capsules $34.00 Ultimate Amino Formula™ Nutrients for Hard Dieting 150 capsules $36.00 raise machine with 300+ pounds and seated wrist curls or reverse curls Essential Vitamin Formula™ Nutrients for Vitality 150 tablets $18.00 then proceed to bounce around in with relatively small poundage. I Monohydrate Formula™ Boosts Muscular Energy Stores 300 grams $29.00 the middle of the range-of-motion, would suggest heavy shrugs. Rep out Calcium Pyruvate 150 capsules $15.95 Evening Primrose Oil 1000™ Essential Fatty Acids 90 gelcaps $24.95 never sinking all the way down, never with a relatively heavy barbell or a AND CAPTRI® , DHA 800 EPA 200™ Essential Fatty Acids 90 gelcaps $16.95 going all the way up on the toes. This pair of dumbbells. I would suggest same intermediate bodybuilder would 8 + rep sets. Start repping and keep going until the weight starts to open Pro-Carb Powder™ Clean Carbohydrate Energy Source 35 oz $25.00 struggle with 150-pounds if forced to Vanilla, Chocolate and Strawberry stretch deep and go up high on the your hand. This is where you need Hi-Protein Powder™ Outstanding Functional Protein 32 oz $42.95 toes every rep. When training calves, to struggle and fight with all your Vanilla, Chocolate, Peach, Strawberry and Banana work the outside calf and the inside might as the bar or bells slips out of All-Protein Powder™ High Efficiency Protein 28 oz $47.95 Flavor calf separately. Become adept at both your struggling fingers – this is how Optimized ™ High Biological Value Protein 28 oz $47.95 standing and seated calf raises. Calves to really improve gripping power. Vanilla Malt, Chocolate Malt and Strawberry Malt and forearms both have dense muscle I would shrug twice weekly. Lower 50/50 Plus Powder™ Protein and Carbohydrates for Workout 32 oz $38.00 Vanilla, Chocolate, Milk and Orange Cream Recovery tissue and respond best to higher the dumbbells or barbell to the floor DRINKS POWDERED Chocolate Fix Protein Powder™ Protein drink for chocolate lovers 32 oz $49.95 reps and more volume so train calves the instant before the weight pops Chocolate Almond Coconut and Chocolate Cherry Cordial frequently. Train the outer head of the out of your hand. Another grip trick: stand erect with a moderately loaded calf rep by rising-up on the outside Parrillo Protein Bars™ Portable 60/40 Nutrition 12 / box $32.00 toes. Hit the inner head by repping barbell or dumbbells while staring Vanilla Créme, Fudge Brownie, out going up on the ball of the foot. at a clock with a second hand. How Strawberry Shortcake and Peanut Butter Delight. You can get a hell of a calf workout long can you stand, using a double- Parrillo Energy Bars™ High Powered Nutrition 12 / box $28.00 French Vanilla, Peanut Butter Supreme, Chocolate Almond Coconut, standing on a stair step doing single- overhand grip holding 100? 150? Chocolate Cherry Cordial and Graham Cracker. BARS leg calf raises. To bring up calves, I 200-pounds? How many seconds? Parrillo Protein Chew Bars™ Chews Like Taffy 12 / box $32.00 would train them three times a week. Now work to lengthen that time each Vanilla and Chocolate Graham Cracker Parrillo High Protein High Fiber Soft Chew Bars™ Soft and Chewy Texture 12 / box $36.00 Five-eight sets of calves done three session. That kind of grip work blows Chocolate, Pecan Praline, Toffee and Peanut Butter PROTEINPROTEIN times a week, done right, can add a forearm exercises into the weeds solid inch to your calves in ten weeks insofar as building a vice-like grip. PB for MCT™ Protein Packed Peanut Flavored Spread 16 oz $21.95 if coordinated with a Parrillo mass- Instant Hi-Protein Low Carb Pudding™ High in Protein, Low in Carbs 16 oz $28.95 PACKED Chocolate and Vanilla PACKED building regimen. Hi-Protein Pancake & Muffin Mix™ Great Taste, Guilt Free 24 oz $21.95 Maple and Banana Hello from the UK, Hi-Protein Cake & Cupcake Mix™ Great for Strict Diets 24 oz $21.95 PEANUTPEANUT BUTTERBUTTER Chocolate, Vanilla and Spice Cake Protein Frosting Mix™ Delicious with the Parrillo Cakes and 21.2 oz $36.95 What is the best way to improve grip Vanilla, Chocolate, Peanut Butter (Allergen-Free) and Cream Cheese Cupcakes POWDER strength? I would like to dramatically Contest Cookie Mix™ 25.4 oz $26.50 POWDER Plain and Chocolate Flavored Shortbread improve my grip strength. What Contest Brownie Mix™ (Chocolate) 22.3 oz $34.95 NUTRITIONAL TREATS might you recommend in the way High Fiber Chocolate Syrup Mix™ Try this on Contest Brownies! 16 oz $21.95 of grip-strength training? It seems nowadays no one does any direct forearm training. Bill Pearl, Arnold and Nutrition Program $49.95 Call to order: Franco, guys of the Golden era trained Nutrition Manual, Food Composition Guide, 30 Diet Trac Sheets (800)344-3404 CapTri® Manual, CapTri® Cookbook, Supplement Guide, and 450g Deluxe Food Scale forearms three times a week. What Order online: Training Manual $49.95 forearm exercises would best help Proper Exercise Techniques, Special Fascial Stretching and High Intensity Routines www.parrilloperformance.com improve gripping power? BodyStat Kit $39.95 BodyStat Manual, 12 BodyStat Sheets, and Skinfold Calipers Performance Package $79.95 Mac, Dorchester Nutrition Program with BodyStat Kit Total Performance Package $129.95

A lot depends on the goal of all this PUBLICATIONS Training Manual, Nutrition Program, & BodyStat Kit CapTri® Cookbook $9.95 increased gripping power. If the Strict recipes using CapTri® C8 MCT to make your food taste great! John Parrillo’s Performance Press™ $29.95 Health and Vitality through 26 DECEMBER 2020 1-800-344-3404 12 Monthly informational-packed issues (US) Exercise and Nutrition 6200 Union Centre Blvd Fairfield, OH 45014

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Sharon Burton November 2020 Featured Athlete You can help inspire and motivate other readers to get where they want to be! Just e-mail photos to [email protected] to get started. Photo By Rob Sims Health and Vitality through Exercise and Nutrition

Parrillo Peformance 6200 Union Centre Blvd. Fairfield, OH 45014 www.ParrilloPerformance.com