Archive for the ‘Health’ Category

Your Complete Guide to a Reveal Worthy Mid-Section

Thursday, January 15th, 2015

by Maggie Mangiel

Maggie Blog




Muscle Jawn

For more years than you can count, you have been on a quest for the holy grail of fitness, a unicorn to some.  You don’t ask God for much other than the death of your boss, winning the lottery, and a six-pack.  Day in and day out, you put in some hard time at the gym.  You toiled to no end, but the dreadful gut remained.  You took some fat burners and that green tea that Dr. Oz told you about.  You would never pass a newsstand and not pick up a fitness magazine covered by a chiseled model with bold colorful writing, telling you about “6 ways to a 6 pack in 6 minutes” or “the best food for flat abs” and read it cover to cover.  You’ve been following those fitness gurus on social media talking about waist-trainers, swearing by their effectiveness, and going as far as crediting them for their competition winning mid-sections.  You tried everything but alas nothing is happening.  Now you are wondering, what really is the 4-1-1 on losing the dreadful stomach pouch and getting that flat stomach or the more elusive 6-pack?  I promise you if you read and adhere to my every advice you will have no need to try the latest fad gadget or diet pills.

MMI’m not calling myself a fitness guru, but I just happened to know a thing or two, being a fitness trainer and nutritionist.  I have been in the business for a while, and I practice what I preach.  Also, I happen to know quite a bit about abs training.  I teach a fitness class called Hard-Core and from time to time I sport a 6-pack, or as of right now, I’m working on getting one to sport in the Spring/Summer.  So pretty much, I’m in the know about that well kept secret.  Yes you read that right, there’s one secret to achieving a fit mid-section …just one.  I know what you are thinking, “those sneaky sneaky fitness folks,  I totally knew it!  Those sons of biscuits”!!!  I know right (rolling my eyes).  Ok, here’s the secret.  Are you ready?!  Don’t read ahead or get too excited.  Ok Ok…The secret is…there IS NO SECRET!  No MAGIC PILL!  NOTHING!!  Flattening your stomach or building a 6-pack requires a multi-muscles exercise accompanied by cardiovascular training and a diet rich in nutrients.  In laymen’s terms, you have to burn some major calories to get rid of that fat and build some serious muscles to get that “toned” look.  Very straightforward; no BS!

First, let’s talk about the anatomy of the abs muscles. There is more to it than just a 6-pack.  For many, including my fitness clients, the abdomen has been marginalized to include just one muscle – the rectus abdominis, the part that looks airbrushed on Ryan Goslin.  However, the abdominal region is composed of several key muscles that contribute to core function (see figure). AbsThe abdomen is the region lying between the proximal chest and the distal pelvis. This region is served by several muscles that contribute to spine stability in a variety of postures, providing the ability to flex, side bend, and rotate the trunk.  These muscles also serve to protect the abdominal organs.  Four muscles provide shape and movement to the anterior abdominal wall; these muscles are the obliques (internal and external), transversus abdominis, and the rectus abdominis.  Three of these muscles are described as flat muscles (the obliques and the transversus abdominis), and one is described as being straplike (the rectus abdominis).  Not to bore you too much with scientific mumbo jumbo, the bottom line is your abs are a part of your core, a very important part of your body, and it’s responsible for so much more than you can imagine, like breathing, coughing, sneezing, and maintaining posture.  They are also connected to the muscles of the hips and back so without them there would be no walking to the fridge to grab that ice cream, which you shouldn’t be eating anyway.  To train your abs, you have to train your core muscles and pretty much your entire body since everything is connected.  You CAN NOT spot train.  If you can think you can do millions of crunches every day to get that chiseled stomach,  then I’ve got some bad news for you.  The only thing you will get is a broken back, literally.

A full body exercise consisting of aerobic and anaerobic activities is required to achieve a strong core by building abs muscles and burning that layer of gut fat to reveal a flat stomach or a sexy 6-pack.  A deficit in energy expenditure and caloric intake must be created; meaning besides exercising, you have to mind your diet as well.  You have heard the phrase, “abs are made in the kitchen”.  In a sense, this phrase is true but not the way you are led to believe.  Abs exercises alone are not enough to reduce abdominal fat and the girth of the abdomen, but they are known to increase the strength and endurance of the abdominal muscles.  Early results from a 2006 study found that walking exercise (not abdominal exercise specifically) reduced the size of subcutaneous abdominal fat cells.  So a combination of the two types is required to take care of the “energy expenditure” part and an excellent diet consisting of nutrients dense food and very low processed food is needed for the “caloric intake” part.  In addition, when you build muscle, your basal metabolic rate (the body ability to burn calorie while at res) increases, so in turn you’re impacting the deficit in calories.  So you have to work in the gym and the kitchen to achieve your goal.  Here’s a sample diet and sample training routine for further illustration.  When training abs, we tend to break the exercises down by the four muscles mentioned above; however, in reality the abdomen moves as one.  So realistically, every exercise trains the abs.


Sample Training Routine


Back, Abs and Cardio


Romanian Deadlifts                                                         3 sets of 12 reps

T-Bar Row                                                                        3 sets of 12

One Arm Dumbbell Row                                                 3 sets of 12 (each arm)

Seated Lat Pulldown                                                       3 sets of 12


Hanging Leg Raise                                                          3 sets of 15 reps

(best for rectus abdominis, upper abs)

Flat Bench Lying Leg Raises                                         3 sets of 20

(best for transversus abdominis, lower abs)

Bicycles                                                                            3 sets of 20 (each side)


Sit-ups                                                                               3 sets of 25

(transversus and rectus)



16 minutes of HIIT training as explained in my last article, Cardio That Works.



Sample Diet (for 125 lb female)


Meal 1:

1/2 cup oatmeal (dry uncooked)

4 egg whites and 2 whole eggs, 1tsp olive oil.

1/2 blueberries


Snack 1:

2 tbsp peanut butter

1 apple


Meal 2:

Baked chicken breast: 4oz (weigh after cooking)

1 cup spinach

1 tomato

1 avocado

use salad Newman’s Own light salad dressing with olive oil

1/3 cup brown rice (weigh after cooking)


Meal 3:

One baked potato

Salmon 3oz

steamed broccoli 1 cups


Snack 2

1 scoop protein powder

1 cup strawberries


Abdominal fat, and fat cell size in particular, is a predicator of type 2 diabetes and other lifestyle related illnesses like heart disease; therefore it is more than being superficial to make reducing it or eliminating it a priority.  While on your quest, there are few rules to keep in mind.

1. No spot training.  Train all of your muscle groups at least 3 to 4 times a week accompanied by cardiovascular activity.

2. Diet is VERY important.  You cannot out-train a bad diet.  No processed or junk food.  Eat real food.  Some of the best food for fat burning are found in the diet sample above.  Oatmeal, eggs, leafy green vegetables, protein powder, nuts/nut butters, olive oil, fruits such as apples and berries, and lean meats.

3. No starvation.  The worst thing you can do while trying to lose belly fat is to eat a low calorie diet.  Yes a deficit is required but if you restrict caloric intake and send your body into starvation mode, it will hold onto the stored fat for dear life.

4. There is NO magic pill so stay away from fat burners.  Let your own metabolism do the work.  If energy boost is required, try consuming caffeine an hour before your aerobic exercise, it will spare glycogen and used store fat as energy.

5. Be patient and trust the process.  Rome was NOT built in a day.


Good luck and happy training!


Maggie Mangiel of Body on Track, for War Room Sports

Eat and Exercise Yourself into a Beautiful and Smooth Age Defying Skin

Thursday, October 23rd, 2014

by Maggie Mangiel

Maggie Blog





Skin is body’s largest organ, and the desire for a younger, healthy skin that shows no signs of aging dates back to ancient times. Queen Cleopatra used to bathe in sour milk, and women in ancient Rome rubbed their skin with fermented grapes. Fast forward to a more recent history to an even more morbid story, Countess Elizabeth Báthory of Hungary, the most prolific serial killer in history, used to bathe in her virgin victims’ blood to retain her youth. Yes, most in today’s world would go to extreme length to get that flawless skin, even if it means injecting oneself with toxins to smooth out wrinkles and burning holes in the skin with lasers to force it to regenerate. According to research, 90% of women don’t like the way they look, so it’s no surprise that they will take extreme measures to change that.

So what if I told you that the key to having younger looking skin is very simple. I happen to know a thing or two about flawless skin because I am a proud wearer of one; my skin is definitely my most prized possession. You can eat yourself into a smooth radiant skin in about 30 days. Why a month?  Scientists claim that it takes about 28-30 days for a new skin cell to generate in the deeper layers of your skin and make its way to the surface of your skin. Eating the right kind of food and adding exercise to your beauty regimen can help you improve everything from fine lines to wrinkles to dark and age spots. So in a nutshell, fitness is the fountain of youth: I guess someone should have told Ponce de León that.

Eating healthy and adopting a fitness lifestyle can solve many skin issues such as premature aging, wrinkles, dry skin, bumpy skin, acne, slow wound healing, and the dreadful cellulite. Beautiful skin, like a beautiful physique, can enhance your life and promotes self-confidence. Besides the superficial, your skin performs a wide range of important bodily functions that help keep us alive.

  • Your skin is a part of your immune system, acting as a barrier between your organs and outside world, and we all know what’s out there.
  • It helps regulate your body temperature.
  • Plays a major role in maintaining bone health.
  • Can show signs of nutritional deficiencies and sometime disease symptoms; therefore, acting as a warning beacon.

There are many intrinsic and extrinsic factors that result in problematic skin issues. I have encountered women 10 years younger than me with aging skin and wrinkles. One of the intrinsic factors of aging skin is your genes; for example your hormone level. Extrinsic aging is influenced by external factors such as exposure to sunlight, smoking, bad diet, and frequent alcohol consumption. Healthy younger skin is more than just a pretty facade. It is central to your health. Your appearance (weight, skin, and waistline) gives clues about how healthy you are inside and outside. With all of that to consider, you have more of a reason to keep your skin in perfect health. Here are few things to avoid if you wish to get rid of skin problems:

1. High GI (Glycemic Index) food. It’s quickly converted to glucose which produces AGEs (advanced glycation end products) by attaching themselves to protein in collagens. AGEs contribute to aging skin.

2. Cheese and other dairy products increase your risk for wrinkles.  Research has shown that a week of eating ice cream every night is enough to cause visible damage to the skin.

3. Cigarettes. Just one cigarette causes the constriction of blood vessels, which hampers blood flow to your skin.

4. Prolonged time in the sun.

5. Alcohol. Frequent alcohol consumption causes nutritional deficiencies; especially, zinc which is essential for collegian formation. In addition, alcohol consumption enhances the formation of AGEs and causes cell death and tissue damage.

One important thing that you have to do to get that flawless beautiful skin and get rid of cellulite is exercise. Exercise is a fundamental way to get closer to flawless beautiful skin. Exercise helps your body remove toxins and waste and flushes the skin with lysozyme rich sweat which kills microbes that cause skin inflammation. It also flushes the skin with nutrients rich blood and gives your skin the material needed for cell maintenance and renewal. But most importantly exercise helps burn the glucose and sugar products which reduce the formation of AGEs.

When it comes to diet and proper nutrition, highly alkalizing foods are wonderful for the skin. These include citrus fruits, beets, apple cider vinegar, sprouts, and dark leafy greens. Eat acidifying foods such as red meat, whole grains, most fruits, sea foods in moderation, but keep in mind, sea foods contain omega 3s and fruits have antioxidants which do wonders for your skin. If your diet is lacking, here are some supplements that will enrich your skin. Vitamins C and E, calcium, Chromium, essential fatty acids, zinc. Beauty might be skin deep, but the truth of the matter is, in order for us to see your external, you have to work from the inside it out.


Maggie Mangiel of Body on Track, for War Room Sports

Don’t be a Hater: Gossip and its Effects on Health

Sunday, July 27th, 2014

by Maggie Mangiel

Maggie Blog





What is it about women and gossip?  As soon as we hit puberty we enjoy this “epic” female-kind pastime.  Just a bunch of women without a care in the world, trading negative talk about others while giggling and enjoying themselves to no end.  But is it harmless fun? Or is there more to gossip than just talk and giggles?

We all know that bullying is wrong and can lead to some serious consequences such as death, but when we take the two genders and compare them, we find that women (girls) prefer the more covert form; emotional as opposed to physical.  Emotional bullying takes the form of rumors and gossip spreads by those the victim consider friends and acquaintances, or those dubbed by pop culture as “haters”, and the instigator is usually someone very close to the victim. So the question I was asked was: “can haters and their gossip affect one’s health?” Well you bet your ass they can!  Elaine from Seinfeld once said, “boys would give each other a wedgie, and girls will tease someone till they develop an eating disorder”.  Bullying by females is so hard to detect, therefore hard to combat, which makes its effects even more severe. But what is it that compels women to gossip, is it biology or how we’re brought up?  What makes us the judge of others’ lives and their choices, and deem them unacceptable? Well I think the answer to that could be a long dissertation by some psychology/sociology grad student…it’s way above my pay grade.  However, a point that is worth noting is that female aggression is closely related to abuse and trauma suffered at home, so in this case the perpetrator is also a victim, and nurture obviously plays a big role here.

gossip_450x200Women tend to employ passive aggressive behavior in their attacks, unlike men who would use a fist to solve their problems, so we could call that biology then.  They would form a clique of friends a là the movie Mean Girls, and torment their victim by way of spreading vicious rumors that would eventually lead to the destructions of the reputation of their “frenemy”.  They would feel a sense of superiority over their “subject” and set out to “out” her “bad behavior” to the masses. They truly believe that they are in the right, so can we blame some kind of mental disorder here? It is safe to say that the aggressors might suffer from negative self-concept, body image issues, and poor relationships ties (Canadian Mental Health, 2009). The victim, of course, is not getting away without a scratch here (meow, no pun intended).  She might fall into depression, develop eating disorders, her relationships will deteriorate, and in some worse but real instances, take her own life.  Yeah this is some serious stuff, so gossiping is not so harmless after all is it?

So what can we do to eliminate this kind of ill behavior?  First, remove yourself.  If you find yourself participating in this is sort of thing, stop and repeat this; “happiness is when what you think, what you say, and what you do are in harmony.”- Mahatma Gandhi.  Be mindful of what you say.  Your words can be deadly.  Gossiping can rob you of your own happiness, not to mention, destroy another’s life. Try to address the underlying emotional issues that compel you to do this.  Research has shown that most women who participate in gossip are victims of abuse, whether as children at the hands of their parents or as adults in unhealthy romantic relationships. (Canadian Mental Health 2009).  You are the solution.  If you see your friends/family take part in this, be vocal! Call them out on it! Educate them! Let them know how dangerous this behavior is. Hell, start an intervention if you must.  Friends don’t let friends gossip!  Assess the connection that you have with said person and see if you can build and better that relationship.  They might be hurt, suffering, or feeling neglected and that why they are resorting to this behavior.  Also find better things to do.  Engage in new hobbies, maybe even join a gym (yep you knew that fitness plug was coming, didn’t you?)

If for whatever reason beyond your control, you have to gossip, well then why don’t you engage in positive gossip?  Compliment someone in their absence, whether by stating what wonderful act they have committed, how beautiful they are, or how their mere company delights you, and remember, “strong minds discuss ideas, average minds discuss events, and weak mind discuss people”.  Don’t be weak-minded!!!


Maggie Mangiel of Body on Track, for War Room Sports

Functional Training

Tuesday, June 3rd, 2014

by Maggie Mangiel

Maggie Blog





maggie pull ups 2


My love affair with iron started over 7 years ago.  I love lifting.  I do it when I am happy, sad, excited or even anxious.  I am down for iron during all seasons; I even walk to the gym in -20 degree Celsius to get it in. Being a fitness model and a bikini competitor, my go-to method of training is isolation training.  My goal is to build muscles and sculpt a jaw dropping physique accompanied by beautiful feminine curves. Isolation training is very ideal for muscle hypertrophy (muscle growth and increase in size) because isolation exercises are movements that involve one joint or one muscle group. You get to focus on that particular muscle and pay it full attention then allow it enough time for recovery.  I would train one or two muscle groups a day, for example; deltoids and triceps, dedicating at least 4 different exercises to each group.  Isolation training is also great for people who are healing from an injury or muscular imbalance.  Because my commitment and dedication to training resulted in amazing gains, I decided it is time to push the envelope and shake things up a little.  What is life without some spice?!  I want to be stronger, faster…better!!! As great as isolation training is, it does not always translate well to real life, but functional training (FT) does. For example, performing a 40lb/100m Farmer’s Walk will make carrying your groceries from your car to your 4th floor condo a walk in the park. Or when picking up a child or a desk, you recruit the same muscles as picking up a medicine ball during a medicine ball slam. So basically functional training is specially designed to improve your performance in real life and real sports situations because different muscles have to work together to achieve the desired movement.  Functional exercises work multiple joints and emphasize the body’s natural ability to move.  The best thing about Functional training is that it is suitable for everyone from a beginner to elite athletes.  It is for all people who want to train smart to step up their personal level.  To get stronger and fitter, improve their performance in their sport, prevent injuries, lose weight, look better or just to become their healthiest and fittest.  Here’s a sample of one of my functional training exercises.


Sample Workout

50 Push-ups

50 Pull-ups

50 Barbell Squats

50 Dips

50 Burpees

50 Situps

50 Medicine Ball Slams

50 Jumping Lunges


maggie pull upsI usually perform these with little to no rest in between; only to collect energy when needed.  I incorporated two sessions of FT into my weekly training routine beside my three sessions of isolation training and one session of yoga with aerobic exercise 5 times a week.


There are many benefits to functional training that isolation training does not offer.  By doing this type of training, you will develop greater strength, balance, coordination, endurance, flexibility and focus. In addition, it is the best way of training to prevent injuries. Here are few benefits that I have experienced first hand:


1. STRENGTH: FT provides functional upper body, lower body and core exercises that will improve the strength of your muscles.  Functional training exercises work with multiple joints, challenging whole muscle chains, just like in real sports and real life.


2. ENDURANCE: FT training sessions are designed to improve your aerobic and anaerobic endurance so you can go harder for a longer period of time.


3. BALANCE AND COORDINATION: Coordination and balance are one of the key ingredients of FT.  It is the secret of being able to react appropriately to different situations or changing conditions.  Training our balance and coordination is not only to achieve our best performance but more importantly to prevent injuries.


4. FLEXIBILITY: Training for real sports and real life range of motion is a fundamental advantage of functional training! Muscles and joints prepared in this way perform better and resist injury better.


5. FOCUS: Every FT session has been designed to improve focus. Time interval work/rest periods help you to stay focused when performing and also to relax and collect energy when resting.  The exercises (see sample) are very challenging and by reducing resting times during the training sessions the training itself does not only get more efficient but you also train to stay focused when your body is already tired. Being able to focus will also help you avoid injury through mistakes and mishaps in your sport.


INJURY PREVENTION: For all levels of athletes injury prevention is a big gain and one of the reasons worth training for. For non-athletes staying healthy is a must in order to achieve the goals planned. To avoid injuries it is essential to perform exercises with proper form.


In order to perform optimally and get the best results from FT, do the following:

1.  Warmup with an aerobic exercise for 5-10 minutes making sure there is enough blood flowing through the muscles and the body is ready for intense training.

2.  Make sure you are not training on a full or an empty stomach.  Eat 3-2 hours before training.

3.  Cool down and stretch after your session.

4.  Hydrate well.

5.  Eat plenty of complex carbs, healthy fat, and lean protein; don’t cut back on carbs, you will need the energy.

6.  Get enough sleep.


Note that functional trainer differs from fitness’ latest craze and bastard child known as CrossFit.  There are no Olympic lifting style exercises such as clean and jerk or snatches.  Absolutely, no heavy lifting while racing the clock, and most importantly, proper form takes precedence in FT.  As you can see from the sample workout, most of the exercises are done with body weight or light weights, and the movements involved in performing them are very natural, e.g., pulling your own body weight, jumping, picking up a ball…etc.  The point of FT is to get stronger and prevent injuries so paying special attention to form is key, and never sacrifice form for speed.


Maggie Mangiel of Body on Track, for War Room Sports

Lies, Games and Weight Loss

Monday, February 24th, 2014

by Maggie Mangiel

Maggie Blog







I have always expressed strong negative feelings about NBC’s hit reality show, the Biggest Loser. I passionately hate it. YES I DO!!! People always ask me why. The show helps people lose weight, get their lives back on track, inspire others to shed those pounds, and glorifies the profession of fitness training. Why would you, a fitness trainer, have a problem with that?  Well let me tell you. The Biggest Loser encourages unhealthy, unsustainable weight loss and exploits people’s insecurities, their need for money, their desperate need to drop the weight, and perhaps their need for fame. It showcases unrealistic ideals about weight-loss and fitness training.  Let’s not forget my absolute favorite, personal trainers are overly emotional, potty mouthed, ex steroid abusers, with raspy voices and Adam’s Apples…or am I the only who sees that on Ms. Michael’s throat?

This show is so far from reality that it should win the Emmy for best TV drama every year. They move the contestants to a secluded ranch, put them on a dangerously low calorie diet, and make them undergo grueling physical activities, oh wait, don’t worry it’s under the supervision of physicians of course. How else? That’s how weight loss is done; isn’t it? Don’t the average Joes/Janes take off from the world and have chefs, doctors, and trainers live with them while they lose the weight? Then there are those dreadful inhumane challenges. After being fed only celery sticks and dry oatmeal for days, even I, a fit average woman with no history of eating disorders/unhealthy relationship with food and weight issues, will not withstand being locked in a room full of desserts and asked not to touch any. How else do you define torture if not that? If will power was these people’s forte, they wouldn’t have been in that situation to begin with.  These are people with deep-seeded mental and emotional issues; I’m sure toying with them would not play out well in the long run.

Extreme Makeover before and afterSo the finale night of the last season; I was watching Jeopardy (as many of you know that’s my favorite show) and getting ready to hit the gym. The Biggest Loser followed right after. I absolutely haven’t watched it since the first two seasons, but I’m a fan of Ruben Studdard and decided to watch a little bit to see how he did. Some of the contestants lost weight and looked quite alright. I was happy for them, like most people, I can give credit for hard work. Then the final 3 came out, and I was taken aback by their appearance; they had transformed drastically and the woman, Rachel Frederickson looked extremely thin. I’m the first to tell you that you can’t judge anyone’s health by looking at them. I bet Kate Upton isn’t healthy.  That girl looks like she has 50% body fat; get it together Sports Illustrated; there’s nothing sporty about her. Anyway, I need to stop sipping on that Kate flavored Haterade and get back to the topic at hand. There are many factors to consider and that’s why the professionals perform tests to determine these things. So I watched and got a bit teary-eyed; I get emotional seeing people get so vulnerable and transparent. Then came the big weigh-in. Rachel lost 155 pounds, about 60% of her whole entire body weight in 5 months. That’s losing about a pound or more a day. In order for that to happen, she had to have been on such a calorie deficit that could have been very dangerous for her health. Every health professional would tell you that a healthy weight loss is about 2 pounds a week. So if she had done this in a healthy manner, it should have taken her about a year and 8 months to lose that weight. In addition, according to the BMI (Body Mass Index), the reason the nurse takes your height and weight when you visit the doctor, she is now below the healthy BMI for her height. Many people have expressed that she had to do what she needed to do to win the game.  I guess risking one’s life and exposing yourself to major health risks is all fun and games. Who knew!!! I’m sure her family physician will be very busy for the next few months, and that’s the main reason I REALLY hate the show. Weight loss as a result of extreme dieting practices can’t be sustained and the dieter ends up gaining back all the weight, if not more, and facing dangerous health issues for the rest of his/her life. At least 3 winners of the Biggest Loser have gained back all the weight. There are also some major health complications. One contestant of Extreme Makeover: Weight Loss Edition, another brainchild of the Biggest Loser’s producer, has recently blown the whistle on the ill practices of the show. Things are not as rosy as they try to make us believe. James Garrison stated that he has been dealing with health issues as a result of his rapid weight loss on the show. Of course losing 313 pounds in 365 days is obviously not healthy; he ended up with about $50,000 in medical bills.   Extreme dieting is very hazardous; it’s a wonder that nobody has died on any of these shows yet. These shows are endangering the participants’ lives and selling the rest of us a bunch of lies in the form of inspiration.  Does a lie really motivate anyone to do anything…maybe or maybe not…but it is still a lie to me, and that’s very unethical.

In summation, NBC should stop airing this show and find a better way to encourage people and educate them on fighting obesity instead of perpetuating the cycle by preaching these unhealthy unorthodox methods. The end!!!


Maggie Mangiel of Body on Track, for War Room Sports

“ASK THE DOC”, with Dr. Monique Rolle

Friday, December 20th, 2013

Ask the Doc (Date)



Come to the War Room Sports Facebook page and get FREE medical info from podiatrist Dr. Monique Rolle of Alexandria Podiatry Associates about ANYTHING related to the foot, ankle, or lower extremities.  THAT’S RIGHT…come ask the Doc ANYTHING about foot & ankle strains/sprains/tears/breaks, Achilles injuries, plantar faciitis, hammer-toes, smelly feet, in-grown toe nails, ANYTHING you can think of.  You can ask for yourself, someone else, or just to get a better understanding of what your favorite athletes are dealing with.

FREE medical info doesn’t come around every day, so be sure to stop by on December 24th, between the hours of Noon-8pm ET to get your questions answered.

In the meantime, follow Dr. Monique Rolle on Twitter @DrSweetFeet, and check out the Dr’s Facebook page at

While you’re at it, you should also join the War Room Sports Facebook page at and follow us on Twitter @WarRoomSports!

Finally, if you own an Android phone or tablet…an I-Phone, I-Pad, or I-Pod, please go to your Google Play and/or App Store and download the FREE War Room Sports mobile app!  It’s the VERY BEST way to stay up on all of our media content from one central location!

Boxing, Money, and Health: The Floyd Mayweather Case Study

Thursday, October 31st, 2013

by Zelda Robbins


boxing-health infographic


Of the thousands of boxers who’ve competed in the sport of boxing over the last couple of centuries, none seem to have earned as much as Floyd ‘Money’ Mayweather Jr., once known as “Pretty Boy”. To say that his per-fight and yearly winnings have been climbing in the seventeen years since he went professional is an understatement. In September 2013, he beat Saul “Canelo/ The One” Alvarez at the MGM Grand Garden Arena in Las Vegas and took a record-breaking minimum of $41.5M. That’s not even including his pending share of Pay Per View revenues, which is expected to bump up his total earnings for the Alvarez fight to over $100M. Here’s a breakdown of Mayweather’s career as well some general stats on boxing.

Top-Paid Athletes

Floyd Mayweather, aka Floyd Joy Sinclair, has been on Forbes’ yearly “100 Top-Paid Athletes” list in the top 15 two years in a row now, with a #1 position in 2012 and #14  in 2013 — tied in the latter year with Manny Pacquiao, whom some expect will be Mayweather’s 2014 fight opponent. (Golfer Tiger Woods was #1 from 2001 through 2011, and is back at #1 for 2013.) On the Sports Illustrated “Fortunate 50″ list of highest-paid athletes, Mayweather has been #1 two years in a row (2012 and 2013).

Breaking Down the Mayweather Timeline: From “Pretty Boy”  to “Money May”

To match Mayweather’s being #1 or #2 in various recent “top-paid athletes” lists is his interests in big houses, fast cars, shopping sprees and rumored 6-figure betting on sports events. All that money seemingly earned in a single fight takes months of training and there are trainers and entourage to pay as well. Of course, he didn’t always have the entourage.

Mayweather General Career Stats
Mayweather’s career information listed here and further below includes his fight with Saul Alvareze, unless otherwise noted.

  • 5 — Number of divisions Mayweather has been a champion in.
  • 26/45 — Mayweather wins by KO/Total.
  • 0 — Number of losses.
  • 130 — Mayweather’s lowest weight while winning a world championship.
  • 154 — Mayweather’s highest weight while winning a world championship.
  • 36 — Mayweather’s age.
  • 3 — Time in the AM that he wakes up to work out. This also happens to be a time he’ll grab a Fatburger burger.

“The Wealthiest” vs “The Greatest”: Floyd Mayweather vs Muhammad Ali
Floyd Mayweather isn’t facing off against “The Greatest,” Muhammad Ali, in this lifetime, but in terms of career stats, Ali has a slight edge on him in several categories.

Floyd Mayweather Muhammad Ali
Nicknames 2 – “Pretty Boy” and “Money” 3 – “The Greatest,” “The People’s Champion” and “The Louisville Lip”
Height 5’8″ 6’3″
Height difference in inches -7 +7
Total fights to date 45 61
Wins 45 56
% wins/fights 100 92
Wins by KO 26 37
Number of Olympics competed in 1 — 1996 Atlanta 1 — 1960 Rome
Medals 1 — Bronze 1 — Gold
# broken jaws 0 1 — At the hands of Ken Norton, Sr. (RIP)
Birthdate Feb 24, 1977 Jan 17, 1942
Spread in age -35 +35
Age when Ali retired 4 39 — He announced retirement in Jul 1979 but fought 2 more times — against Larry Holmes in 1980 and Trevor Berbick on Dec 21, 1981. The Berbick fight — Ali’s last — was nearly a month short of his 40th birthday.

What will be interesting to see is how many more matches Mayweather will fight, beyond the remaining four of six in his Showtime deal. He’s already hinted at retiring rich. Ali, on the other hand, managed 61 fights in his career despite losing four years while fighting draft-evasion charges.

Mayweather’s Transitional Period

Mayweather’s career took a few years to reach the big paydays. Here’s what happened along the way.

Milestone year Miletones from then to the next milestone year
1996 — The year after which Mayweather turned pro (after winning a bronze medal in Altanta’s 1996 Summer Olympics). 17 — Number of victories Mayweather earned before a title chance against Genaro Hernandez
1998 — Year of Mayweather’s first title chance. 150,000 — The number of $ he got paid for beating Hernandez by TKO.7 — The additional number of fights Mayweather had before hitting the 7-figure mark for a single fight.
2001 — The pivotal year for that 7-figure fee first, when he defeated Diego Corrales. 9 — The additional number of fights for which Mayweather’s fee earned him $2M+per fight.2-3 — Mayweather’s average take, in millions of dollars, for those 9 fights.
2006 — The year Mayweather hit the 8-figure mark for yearly earnings, going up against Zab Judah and Carlos Baldomir. 13 — Number of millions of dollars that he earned in 2006, including PPV share.37 — Number of bouts won by Mayweather by the end of 2006.0 — Number of bouts lost at that point.
2007 — The year Mayweather’s single-bout take hit 8 figures. 2.44 — The number of millions of PPV viewers of Mayweather’s 2007 fight against Oscar De La Hoya.132 — The millions of dollars in total PPV revenue from that fight.52 — Number of millions of dollars De La Hoya took in for that event.25 — Number of millions of dollars Mayweather received for that event, including PPV share.25+ — Minimum number of millions of dollars Mayweather received for each of his next seven fights, including Saul Alvarez.
2013 7 — The number of those 8 fights in which Mayweather’s opponent earned as much or more than he did (see additional lists below).


  • 1996 — The year after which Mayweather turned pro (after winning a bronze medal in Altanta’s 1996 Summer Olympics).
  • 17 — Number of victories Mayweather earned before a title chance against Genaro Hernandez.
  • 1998 — Year of Mayweather’s first title chance.
  • 150,000 — The number of $ he got paid for beating Hernandez by TKO.
  • 7 — The additional number of fights Mayweather had before hitting the 7-figure mark for a fight.
  • 2001 — The pivotal year for that 7-figure fee first, when he defeated Diego Corrales.
  • 9 — The additional number of fights that Mayweather’s fight fee earned him $2M+.
  • 2-3 — Mayweather’s average take, in millions of dollars, for those 9 fights.
  • 2006 — The year Mayweather hit the 8-figure mark for his yearly take, going up against Zab Judah and Carlos Baldomir.
  • 13 — Number of millions of dollars that he earned in 2006, including PPV share.
  • 37 — Number of bouts won by Mayweather by the end of 2006.
  • 0 — Number of bouts lost at the point.
  • 2007 — The year Mayweather’s single-bout take hit 8 figures.
  • 2.44 — The number of millions of PPV viewers of Mayweather’s 2007 fight against Oscar De La Hoya.
  • 132 — The millions of dollars in total PPV revenue from that fight.
  • 52 — Number of millions of dollars De La Hoya took in for that event.
  • 25 — Number of millions of dollars Mayweather received for that event, including PPV share.
  • 25+ — Minimum number of millions of dollars Mayweather received for each of his next seven fights, including Saul Alvarez.
  • 7 — The number of those 8 fights in which Mayweather’s opponent earned as much or more than he did (see additional lists below).


Mayweather vs Alvarez Fight Stats
How does Saul Alvarez compare to Mayweather? Here are the stats.

  • 3 — Number of titles that were on the line:  2 — Alvarex WBC (World Boxing Council ) and WBA (World Boxing Association) super welterweight titles; 1 — Mayweather WBA Super title.
  • 2.5 — The odds (to 1) that Mayweather was favored over Alvarez.
  • 4 — Number of estimated dozens of celebs in attendance.
  • 12 — Number of rounds it took Mayweather to defeat Alvarez.
  • 1 — Number of judges that called the Mayweather-Alvarez fight a draw at 114-114.
  • 45 — Mayweather’s undefeated streak after beating Alvarez.
  • 23 — Alvarez’s age at the time of the fight
  • 36 — Mayweather’s age
  • 13 — Years older than Alvarez that Mayweather is.
  • 6 — Alvarez’s age when Mayweather went pro 17 years ago.
  • 150.5 — Mayweather’s weight at official weigh in.
  • 152 — Alvarez’s weight.
  • 0 — Weight difference in pounds (as per official weigh-in).
  • 1 — The approximate number of Fatburger “XXXL” (24oz) burgers without bread that Mayweather would have had to eat to match Alvarez’s fight weight. (Fatburger being one of Mayweather’s faves.)
  • 1 — Number of inches height advantage for Alvarez.
  • 72 — Number of inches of reach for Mayweather.
  • 70.5 — Number of inches of reach for Alvarez.
  • 1.5 — Inches difference in reach.
  • 30/42 — Alvarez wins by KO/Total
  • 1 — Number of Alvarez draws
  • 1 — Number of Alvarez losses (post-fight)


Money Money Money
According to, the highest paid athletes have always been American boxers. That’s not strictly true, given golfer Tiger Woods was #1 on Forbes Top 100 highest-paid athletes list from 2001-2011, and again in 2013. However,  Floyd Mayweather is definitely #1 on several lists, including the 2012 Forbes list and the 2013 Sports Illustrated “Fortunate 50″ list. Of course, his recent fight with Saul “Canelo” Alvarez hasn’t hurt in terms of top paydays and records broken. Is it any wonder Mayweather has a few quirks of “conspicuous consumerism,” including carrying around resealable plastic bags of stacks of $100s to go on shopping sprees with? At least he shares some of that with friends, employees and sometimes total strangers.

  • 100 — Number of millions dollars ($M) that Mayweather could take in for the fight, including the guaranteed $41.5M plus PPV share.
  • 65 — Approximate cost in dollars of a PPV ticket for the fight.
  • 10 — Additional cost in dollars for HD viewing.
  • 547 — Number of movie theaters in the U.S. who showed the Mayweather/ Alvarez fight (in HD).
  • 5 —  Alvarez’s minimum base pay in $M for the match.
  • 100 — Percentage of Alvarez’ base pay that will actually come from Mayweather’s pocket as a business expense.
  • 7 — $M expected take for Alvarez’s PPV share.
  • 12 — Number of $M Alvarez is to make in the fight in total.
  • 41.5 — The record-breaking minimum amount in $M Mayweather will get for the fight.
  • 58.5 — $M expected additional take for Mayweather’s PPV share.
  • 70-100 — Overall estimated amount in $M to Mayweather (base plus PPV share).
  • 45 — Number of $M Mayweather made (base and PPV share) for his 2012 fight with Miguel Cotto.
  • 350 — Estimated $M his career earnings will be at if he earns $70M (including PPV share) for the Alvarez fight.
  • 10.5 — Number of millions of PPV buys that Mayweather’s previous 10 PPV fights generated (pre-Alvarez fight).
  • 600 — Number of $M in PPV revenue generated in those 10 fights.
  • 200 — Number of millions of dollars in PPV revenue the event is expected to produce.
  • 200-350 — The range in $M that different estimates of the six-fight Showtime Sports deal is worth to Mayweather.
  • 2 — Number of additional years Mayweather says he’ll fight, presumably to cover his Showtime contract deal.
  • 4  – Number of fights remaining of his 6-fight deal with Showtime.
  • 150 — Minimum number of $M, total, that these remaining four fights will bring Mayweather.
  • 500 — Number of $M Mayweather’s professional boxing career will likely have pulled in at the end of his Showtime deal.
  • 0 — Number of current endorsements — though he has had endorsement deals in the past, with Reebok. He also has his own apparel company and even takes a margin on food and drink sold during his fights.
  • 123 — $M in cash he has all in a single bank account.
  • 200,000 — Number of dollars he’s been known to spend in a shopping spree on handbags for female friends.
  • 7 — Number of figures his sports bets sometimes reach.
  • 5.9 — Number of $M he’s rumored to have bet on the Miami Heat in the playoffs.
  • 1.5 — Number of $M that a Maserati MC12 coupe goes for on the high-end duPont Registry web site — a site Mayweather enjoys.
  • 7 — Number of $M in jewelry he once had stolen from one of his homes.
  • 100,000 — Amount of reward money offered for information leading to the return of the stolen jewelry.
  • 3 — Minimum number of homes Mayweather owns (Miami, Vegas, Los Angeles).
  • White — The color of all his cars at his Miami house.
  • Black — The color of all his cars at his Las Vegas house.
  • 1 — Number of times he wears any pair of shoes.
  • 1 — Number of times he wears any pair of boxer shorts.
  • 6500 — Number of dollars he spends per year on boxer shorts.
  • 2 — Number of jets his entourage flies on, with bodyguards being on the one he’s not on, due to fears of overloading the cabin.

It’s possible Mayweather’s earnings could be even higher had he not spent two months of an 87-day sentence for domestic abuse in a Las Vegas jail starting mid-2012.

20 Common Boxing Injuries
Of course, boxing isn’t all big paydays. There are the injuries. Mayweather has been fairly lucky in that regard, but other boxers have not. While a 1996 National Safety Council report ranked amateur boxing as one of the safest contact sports, there are over 4 dozen common injuries associated with boxing – professional or amateur. Here are some of them, in alphabetical order.

  1. Back and rib injuries – muscle pain, bulging disc, fractures
  2. Boxer’s fracture
  3. Brain damage — Alzheimer’s and Parkinsons. Ex-boxers are thought to be more susceptible to these diseases.
  4. Carpal bossing
  5. Concussion
  6. Confusion
  7. Coordination, loss of
  8. Cuts, bruises and lacerations
  9. Face injuries — cuts, broken nose, eye injuries (detached retina, retinal tears), jaw (TMD/ TMJ dysfunction, or clicking jaw)
  10. Fractures — bone, various
  11. Hand and wrist injuries – cuts, sprains, fractures
  12. Headache
  13. Internal bleeding
  14. Kidney damage
  15. Leg, ankle and knee injuries – achilles tendon rupture, stress fractures, tendonitis, sprains, adductor tendinopathy, calf muscle tears, chondromalacia patella, acl tear
  16. Memory loss, short-term memory
  17. Nausea
  18. Neck injuries
  19. Shoulder injuries — rotator cuff and dislocation, acl tear
  20. Teeth, broken


4 Severe But Uncommon Boxing Injuries and Associated Repercussions
Then there are the really severe injuries that, while uncommon, do happen.

1. Death due to brain injury and coma, depression — Duk-Koo Kim’s fight with Ray “Boom Boom” Mancini in Las Vegas’ Caesars Palace resulted in the former’s death four days later, after a 14-round fight. As a result, the referee and Kim’s mother both committed suicide. Mancini suffered from depression as a result.

Other boxers have died in the ring or after a fight, including Becky Zerlentes, who was the first woman, in 2005. In arguably one of the more unusual deaths, Francisco Camilli (aka Frankie Campbell) died the day after Max Baer (see the film Cinderella Man) hit Camilli so hard that the latter’s brain was knocked loose in his skull.

According to the Journal of Combative Sports, the number of documented deaths worldwide as of Oct 2011, due to injuries from boxing matches, is just over 1600 from the years 1890 to 2011, with additional documented as far back as 1720.

2. Blindness followed by death, jail terms — In a 1983 fight against Luis Resto, Billy Collins Jr. lost his vision, thanks to Resto’s cheating manager removing some of the latter fighter’s glove padding, resulting in Collins getting hit harder than normal. Resto and his manager spent time in jail, but the resulting permanent blurred vision ended Collins career and he committed suicide two years later.

3. Fractured jaw and severe beatdown, loss of career, jail terms — In 1919, Jack Dempsey, aka the Manassa Mauler, laid a severe smackdown on the then champion Jess Willard, despite the latter’s 5.5 inches height advantage. In 2001, boxer Richard “The Alien” Grant also had his jaw broken, by a fighter with no gloves, in a charity fight — James “Harlem Hammer” Butler. Apparently, Butler misinterpreted a gesture of embrace from Grant and overreacted by breaking Grant’s jaw, after he had already defeated Grant in the fight and had taken his gloves off.  Grant also suffered a lacerated tongue and had several stitches. Butler was arrested  and served time, and a few years later in 2006 was convicted of the 2004 killing of Sam Kellerman, the brother of Max Kellerman, an HBO Boxing analyst. Butler is serving 29 years as a result.

4. Ear loss, career loss – In the MGM Grand Garden Arena in 1997, Evander Holyfield lost a piece of his ear lobe thanks to Mike Tyson chowing down. This act probably hurt Tyson more overall as he was suspended from boxing and lost his purse for the fight.



Zelda Robbins of, for War RoomSports


Floyd Case Study Photo

Discrimination and Your Health: What to do to Protect Yourself from the Health Hazards of Prejudice

Thursday, September 19th, 2013

by Maggie Mangiel

Maggie Blog







In a diverse environment such as ours where everyone interacts on a daily basis with people from all walks of life, some of us have discriminated or have been discriminated against.  Being a woman of color who lives in a part of the country with a deep-seated bias against people of different backgrounds, I sure have had my share. I have been refused service at a coffee shop and asked to leave for no apparent reason.  I have had my occasional uncomfortable encounter at a workplace.  Many or some of you can relate to such instances. Discrimination comes in forms of gender, age, religion, sexual orientation, and most prevalent, race. Even the rich & famous encounter instances of discrimination.  For example, Oprah Winfrey has had few such encounters in her lifetime with the latest being in Zurich at the Tom Ford store.  Let us not mention what the winner of 2014 Miss America, Nina Davuluri, went through in the hands of social media from racist and ignorant tweeps.  With that being said, how does such experience impact our health and well-being?  Does discrimination go beyond a distasteful experience and a ruined day?  Experts say yes.

Perceived discrimination has been studied with regard to its impact on several types of health effects, both mental and physical. Being mistreated based on things beyond one’s control can lead to mental distress such as anxiety, stress, and low self-esteem.  A study at Princeton University has shown that stress is directly and indirectly related to many diseases and disorders such as high blood pressure and inflammation in artery walls, which is the cause of heart disease.  Experts also explain that for the discrimination to be effective, it need not be explosive or emotional.  Accepting discriminatory, unfair treatment has been proven more harmful.  In a study conducted in 1993, participants included 831 Black men, 1143 Black women, 1006 White men, and 1106 White women 25 to 37 years old; results were that systolic blood pressure among working-class black adults reporting that they typically accepted unfair treatment and had experienced racial discrimination was about 7 mm Hg higher than those reporting that they challenged unfair treatment and experienced racial discrimination in one or two of the situations.  Even subconscious prejudice can be deadly, literally.  Researchers have shown that middle class, college educated African Americans have less life expectancy.  They also earn less money and have less access to healthcare than their white counterparts, all due to systematic bias.  African Americans receive 35% less pay than Whites for doing the same job with the same qualifications.  Earning less means not affording the best of food or health insurance coverage, and also living in less than ideal neighborhoods.  It also means not affording top education for your children, which perpetuates the cycle.  In addition, people who have taken an oath to do no harm have shown prejudice because of race and age.  Nurses and care givers in emergency rooms have been observed to keep young men of African or Hispanic backgrounds, with traumatic injuries, waiting longer and without offering them painkillers.  Elderly non-whites reported being ignored and not treated for their pain and suffering.  Furthermore, white women who have been discriminated against due to their gender or age tend to have higher levels of visceral fat, which is associated with higher risks for developing diabetes and heart disease, just as in black women who experience racism.  Besides, women on average earn less money than men due to gender discrimination.

With all of that aside, discrimination is hard to prove at times, and you cannot always take your case to customer services, human resources, or a court of law.  You just know it and feel it, but what can you do to protect yourself and your health?  Here are few ways in which you can combat subtle prejudice as suggested by a professor at Harvard School of Public Health:

  • Take care of your health, manage what you eat, exercise and meditate.  Doing so can help minimize your need for health care services.
  •  Learn as much as you can about your health condition so you can ask intelligent question and provide informative data to healthcare givers if the situation ever arises, that way you would get the full attention of your physician and you will not be ignored and rushed during your session.
  • If you are an elderly, have a relative, a family friend, or a church member accompany you on medical visits.
  • Understand your own strength and value.  Nobody can make you feel inferior without your consent.
  • Do not give in to stereotypes.  You are not a loud-mouth, angry person nor a drunk just because of your racial background. So when in a situation and you feel that you are being pushed to act in a stereotypical manner, reject the urge to give in.
  •  Choose a refined language when addressing the matter, you make the situation worse by your choice of words.  For example, instead of saying, “is this because I’m black” , say, “I feel that I’m not being treated like everyone else” or “please explain to me why I’m receiving less than ideal service”.
  •  Last but not least, address the issue when it happens.  Avoiding the situation leads to bigger health risks.

To discriminate is a failure to relate to another person’s humanity; hence not treating them with dignity and respect.  If you ever feel that you are being prejudiced against someone due to their race, gender, age, or religion, try to picture yourself in their shoes.  Reject all stereotypes.  Discrimination reflects the cultural feeds that people get, and the only way to fight it is by refusing to give in.


Maggie Mangiel of Body on Track, for War Room Sports