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popcorn worth much as a meal p 4 fitness on the road the gym s p.9 reasons to prioritize sleep in your workout p.6 7 things that women love find out p.22 become wackity wak read more on p.20

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table of content inside average joe s this week 3 about the editor/editor s note 4 news ridiculous popcorn 6 editorial sleep 7 letter to the editor 9 feature article declassified guide to fitness on the road 20 opinion column gym s gone wack 22 7 things women love 2

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about the editor joe han was born in southern part of seoul rok at age seven his family moved to baltimore md where he was raised in the ghetto at age ten he moved to virginia where he spend his teen years and started to show his interest in fitness due to his obesity joe started his first lifting session the summer of his fifth grade year he was first mentored by his father about fitness and lifting weights but after few years he started to research on his own about gaining muscle mass as he trained in the gym he met personal trainers physical therapists and professional body builders in which through them he acquired immense knowledge on fitness since then joe han dropped out of college in his sophomore year at the university of texas at austin due to the financial strains from there he took a job at life time fitness where he slowly moved his way up to become the biggest fitness center ceo in the world he now owns life time fitness gold gym global gym average joe s and hannam health this is a little editor s note over 10 million gyms worldwide as dear readers i want to personally the biggest fitness center owner of thank each and every one of you for the world he is also the biggest picking up this magazine i have devoted giver in 2008 joe has donated all that i know of fitness into this 50 of that year s revenue to fund magazine thus i promise you will get the schools without proper gym best advise when it comes to bulking up equipment all over united states or toning down in this issue i ve that following year gq named him included many topics that many people as man of the year and people overlook such as sleeping habits and magazine listed him number one as ways to stay fit while traveling i ve tried sexiest man alive of 2009 joe is currently married to emma stone my best to squeeze as much information and has 4 children including an that i can and i know there s lots of adopted young african american reading but with reading comes boy currently joe works as a knowledge enjoy and hope that you personal fitness trainer for actors would gain much wisdom from this issue he will be training the stars of it is my most prized possession to you if the avengers which is soon to be you ever have questions or comments released summer of 2012 feel free to email me thanks and enjoy 3

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last month the food and drug administration released proposed rules requiring businesses and chain restaurants to post calorie counts on the menu the fda claims that consumers previously were unaware of the high calorie intake they consumed while watching movies when the theater union rejected the proposal the fda passed the rules immediately enforcing the rule nationwide the fda hopes to mandate that movie theaters should disclose the nutrition value of all snacks sold in the concession stands the new rule is to provide customers with information which could possibly lead to healthier diets and fight obesity this infuriated lobbyists and theater owners in fear of losing profit according to a 2009 study by the center for science in the public interest large popcorn consists of an average of 1,500 calories equivalent to eating three big mac s© for an average moviegoer a large bucket of popcorn and a large soda can add up to roughly 2500 calories federal dietary guidelines recommend that an average person consume about 2000 calories throughout the whole day furthermore another study show that popcorn sold at sports games contain up to 3,000 calories studies done in cornell prove that people who make excuses saying we share a big bucket or i know when to quit wrong according to cornell s statistics people who were given large buckets of popcorn ate twice as much as those given medium buckets theater owners and powerful lobbyists all go against the new policy of labeling nutrition value on their snacks but are most worried about losing their profit los angeles times reported that a bucket of popcorn that costs around $5 to $7 costs the owners 15 to 20 cents thus snacks at the concession stands now make an average of one-third profit of a theater if these profits do not add up due to fda s new policy theater owners must find an alternative such as raising ticket sales to make up the loss places like starbucks and mcdonalds have started providing their customers with nutrition value charts corresponding to their food even so these nutrition value charts did not affect teens and children even adults who visit fast-food restaurants according to a study done in 2011 by international journal of obesity it was reported that even when nutrition charts were provided it had no affect only 60 said that they noticed new labels and took in account yet 90 said it had no affect in what they ordered cities like new york city already require movie theaters to post calorie information on their menus in addition to alcoholic beverages 4

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sleep is strength sleeping is viewed as a simple way to get refreshed and energetic for the following day however according to decades of study on sleep and sleep patterns it also affects aspects of health such as physical growth mental mindset and recovery sleep is crucial to teens and young adults who try to be physically active as well as attend school or work if sleep is scarce in their lives the exercises will not only be effective but growth will not be able to reach its full potential all of the modern technology has created a severe problem for young men and their sleep computers television and video games are distractions preventing teens from going to bed early and getting enough sleep also the competition in the academic realm has put pressure on teens to study harder and be a student that excels in all their work to fit this persona the amount of sleep needed of an average teen is cut from the recommended amount this does not mean that academics are unimportant according to a study by the society for neuroscience exercises increase brain cells counter stress and fight off future diseases benefiting in the academic field however to grow and stay healthy it is suggested that teenage students manage their time by putting forth sleep as one of their priorities even above exercise lacking quality and quantity of sleep can cause growth to cease as for young adults between the ages of 21 and 25 sleep is still crucial because the possibility of physical growth is still likely in opposition dr drake e farnmen of the university of crandon state college states that sleep is overrated his recently studies convey that the human body does not need sleep but sleep needs the human body more than anything else surprisingly farnmen gathered over seven pages of data on five different sleep subjects from seven demographics many individuals who live in a dormitory program also argue sleeping isn t an option in an ib world says mark heo a tcis senior for many teens the attitude of sleep is overrated has consumed many young minds which can disturb sleep patterns and cause physical weakness which can then conflict with academics in the point of view of young mothers such as natalie ghidotti mother of two and selfemployed can argue that a person can function with little sleep not saying it is healthy by any means but being a young mother she argues that it is manageable sleep is crucial especially to young men because it affects performance in sports intense training programs attitude and day-to-day living the best training programs or the most intense workouts will not be affective if sleep and nutrition are not prioritized without getting well rested preferably seven to eight hours per night muscle cells will not receive enough rest for it to repair or grow according to stew smith of the navy seal when sleep is added into the equation growth hormones are produced and all the protein intake of that day will synthesizes in the muscles sleep also promotes good attitude mood stress levels which plays a big role during a workout after being well rested one will find himself to persevere and be focused while working out lower stress levels and be optimistic sleep is something both athletes and young trainers overlook but is the essential key in bone and muscle growth it is important to get a good eight hours of rest as often as possible missing one night of sleep won t have any negative impact on the body however missing several consecutive days or even weeks can lead one s body to weaken this is called over-training syndrome where the body constantly tears the muscles and breaks down so much the body becomes fatal without sleep strength cannot be obtained in any way here are some key pointers of getting a good night sleep first never oversleep because sleep cannot be caught up sleeping 3 hours one night then packing 13 hours the next day will not make up or looking forward to the weekend to catch up on sleep also sleeping over 10 hours can cause body patterns to change making it difficult to sleep the next night secondly be physically active simply by exercising or just going to work people who work hard or are physically active during the day are likely to fall asleep easier than those who do not thirdly avoid any physical activities two to three hours before sleeping lastly avoid watching television or finishing up last minute assignments for the body cannot prepare for the best quality sleep all of training program will go to waste and take a backward step if sleep is not prioritized it is the master key to grow bigger stronger and faster 6

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letter to the editor name tom hardy age:18 hometown orlando fl in response to the editorial on people taking sleep for granted and young adults not getting enough sleep i strongly do agree with this issue as a senior in high school it is hard to get decent amount of sleep every night there are just too many things to worry about and i think this editorial really speaks for itself on sleep it is very unfortunate that young men especially teens aren t getting enough sleep worldly distractions school girls and sports keep us busy all the time of course people are different and there are those who can go without sleep but they re bound to crash my solution/suggestion to this problem as a student is that schools worldwide should change the time school starts sleep is so crucial and students who play sports or exercise need that rest to become better athletes usually kindergarteners go to school later than high school students this schedule should be swapped by starting high schools later students can catch few more hours of sleep and because younger kids are so hyper in the morning they should go to school then i believe that this can actually improve test scores in schools i totally agree with the editor on this one sleep is strength i m so sick and tired of waiting around for weekends to come by and it seems to me that weekends don t matter to me anymore there are just so many things to do and so little time to fit extra hours of sleep into the schedule 7

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declassified travelers survivor guide the society has changed so much compared to the olden days people make more money than anyone has ever made business raise empires and through all this people have started to travel so much an average of 10million people travel by flight monthly just in the u.s this has drastically increased the number of vacation spots resorts and hotels just in the last decade there are those whose jobs require them to travel such as businessmen diplomats firm inspectors and even international students these kinds of people travel so often and in those travel the thought of exercise goes out the window according to dr ann palmer professor of health service studies at ken university people who travel frequently will be less healthy as a result of long hours travel working hours which result in a reduction of access to and motivation for a healthy diet and exercise this is so true because during travels all that is on your mind is to rest and have fun in other cases get to the destination as quick as possible or other thoughts on the reason for your travel like work traveling can be stressful creating an unhealthy mental state of mind and physicality leading to obesity so how can you prevent these negative effects of traveling and bring out the good aspects of traveling well the average joe s team went out and did a bunch of research on ways to improve health when traveling all that is required are tennis shoes t-shirt and shorts swimming suits are optional 9

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use the facility unfortunately many motels and hotels lack indoor gyms however do not lose hope because there are many ways to workout in your room and around the hotel with just few types of equipment that you already have above first take advantage of the facility of the hotel or motel if you want to do a light workout then put on your tennis shoes and walk along the hallways of the hotel walk up and down the emergency stairways and around the parking lot this will work your cardio and build lower body strength this exercise should be performed for at least 30 minutes to take this into extreme measures then up and down the stairs hallways and parking lots put in extra workouts in between like lunges along hallways squat jumps while going up the stairs or do short bursts of sprints along the hallways and parking lots hotels and even motels now have swimming pools where the guests can enjoy water activities take advantage of the pool by putting on your swim trunks and swim back and forth thirty minutes to an hour of swimming will really work you out average motel in busan above hahiho hotel stairs above parking lot in oklahoma left florida motel pool 10

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in room workouts if you are a person who doesn t want to feel awkward working out in the hallways or around the parking lots it is okay because there are still exercises that can be performed in the rooms there are two things to keep in mind before doing these exercises first remember to always stretch and warm up before starting because sudden increase of the heartbeat is considered dangerous by performing jobbing in place jumping jacks high knees and butt kicks for about two to three minutes this will get the blood flowing throughout the body the second thing is to use your room as a gym the most basic room includes table chairs and a bed you can use these things to workout even including your suitcase your suitcase and luggage can actually be used as bench press incline bench or weights jogging in place 11 jumping jacks high knees butt kicks

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before getting into using these so called equipments there are tons of exercises that can be performed just in a hotel room push-ups are basic exercises but because it works out multiple muscles it is effective when these become easier perform them slower or do different versions staggered push-ups judo push-ups walking push-ups and inclined/declined push-ups using your suitcase are all exercises that will work up real sweat and burn calories to target the triceps you can use the chairs and the tables place the feet on the table and arms on the chair seat then perform triceps dip because you are applying your full weight to the arms it will be tremendously effective on the triceps and the core to target the pectoral fill up the suitcase with heavy items and then lie on your back to perform bench press the floor limits the range of motion but it is effective lastly you can use your luggage as dumbbells by lifting the suitcase by the handle alternate each arm this mostly targets the bicep area 1 2 1 2 bicep curls with suit case regular push-ups 12

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regular squats with weight squats are simple and easy to do as well they work the lower half of the body as well as the core basic squats can be performed just in the room when this exercise adapts to the body perform explosive squats high step up squats tiptoe squats burpies and split squats another way to challenge yourself is to fill the suitcase with heavy items and lift it over your head and then perform different squats because of the extra weight and the distance of the weight from the body it will work deeper muscles and work more on the core for balance these exercises will tone the legs and vertical jumps by focusing on the quadriceps hamstrings calves hip flexors and lower abs above split squats with luggage as weights above explosive squats 13

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the last area that you might want to focus on are the abs if you have followed the exercises that were suggested above then you have worked your core already however focusing on it will not only make them rip and cut but will also be the cool down of your workout when working abs you can do crunches but this will cause longterm damage to the back and the neck so to work the core without hurting yourself you can perform the method of c-sit c-sit is where you sit on the ground legs bent and back slightly arched to make a c shape 1 in this position put clasp your hands together 2 elbows out and move side to side 3 this will work all the way around the abdominal area including the obliques to challenge the obliques by using weights you can simply grab a luggage like a duffle bag and perform weight bends these workouts are just the start you can advance by doing more sets creating new exercises or performing them slower to get into those deep muscles don t view working out as a chore but like art use the knowledge and creativity to invent moves that will help you bulk up get stronger and help you get one step closer to getting that body you wanted c-sit 1 2 3 14

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