Posts Tagged ‘Maggie Mangiel’

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

How to Avoid the Holiday Weight Gain

Friday, November 22nd, 2013

by Maggie Mangiel

Maggie Blog


Thanksgiving is a few days away, and right around the corner is Christmas.  You just finished the last Kit Kat bar from the Halloween candy stash.  You are already starting to notice that your morning battles with skinny jeans are getting longer.  Last Winter, you gained about 8 lbs, the year before about 10 lbs, and you fought like hell each time to lose those stubborn pounds.  You were lucky that you were able to lose them.  According to the National Institute of Health, most Americans never lose the winter holiday weight.  Those pounds add up year after year leading to adult obesity.  So you might have wondered, like countless others, what’s the secret to avoiding those 10 Holiday Pounds?  Well, sorry for bursting your bubble, there is no secret.  Ok, there is one secret… or maybe two.  Namely, will power and portion control.  I know that it is easier said than done considering the endless temptations of holiday dishes.  However, there are few rules, easy and simple 10 rules if I may add, that make implementing portion control and willpower as easy as pie (no pun intended…hahaha…ok, maybe a little bit).  You can still enjoy your holiday festivities, the delicious baked goods and the sweets, without the nightmare of post-holiday weight gain.  Yes, fit people get to indulge too, and so can you, but you have to do the following:

Weight Loss

1. Limit your alcohol and sodas and quench your thirst with some H2O

Avoid drinking too much alcohol at holiday parties. Alcohol contains a lot of sugar and few of us can really control the amount consumed, and when we drink a lot, we can’t control the amount of food on our plate.  If you feel out of place without a drink, sip on water or tea.

2.  Never Arrive hungry

Planning ahead can help you maintain discipline in the face of temptation. Don’t go to a party on an empty stomach. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.

3.  Look at the big picture

Many people forget that there’s more to a holiday party than food, like reconnecting with family and friends. Enjoy the human experience. Chatting is a great diversion, whether you’re at a small family dinner or a large party. A conversation can take your mind off the food.

4. Pace yourself

Have you ever tried telling yourself you’ll only eat during the first half hour of a party?  Yea that never works, so instead, chew slowly, taste and enjoy the food. Take your time and eat throughout the night.

5.  Outsmart the buffet and beat the line

When dinner is served buffet-style, use the smallest plate available and don’t stack your food; limit your helpings to a single story. Fill your plate with nutritiously dense foods like fruits and vegetables. Also get there first so you can get the food that you actually want instead of ending up with food that you don’t want and overeat out of disappointment.

6. Be picky and choosy about sweets but don’t swear them off

When it comes to dessert, be very selective. Limit your indulgences to small portions and only what is very sensual to you. If you plan on sampling several desserts, just take a little bit of each.  Don’t fill your plate up with a bunch of different desserts because you will eat it all. Trust me you will.

7. Bring your own treats

Whether you’re going to a friend’s party or an office potluck, consider bringing a low-calorie treat that you know you’ll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.

8. Don’t end up eating instead of “tasting”.

If you do a lot of cooking during the holidays, crack down on all those “tastes”.  Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning.  Dare yourself not to taste the dish at all until it is served.

9. Work it off

I know our routine gets messed up during the holidays, but don’t skip your regular exercise session unless it’s impossible.  Also, make a new holiday tradition such as a family walk, family game night, or playing Twister. Besides burning some extra calories, this will get everyone away from the food for a while.

10.  Avoid the morning after treats

Send guests home with the leftovers.  Remember, if it’s out of sight, it’s out of mind.

Bonus rule: keep calm and kick cravings. When you are craving something and you are already full, close your eyes and focus for about 30 seconds, then ask yourself why you need it. Chances are you will find out that you neither need nor want it.  Happy Thanksgiving, Merry Christmas, Happy New Year, and “toodles” to gain-free holidays!!!

Maggie Mangiel of Body on Track, for War Room Sports

10 Reasons Why Resistance Training is Good for Women

Thursday, October 17th, 2013

by Maggie Mangiel

Maggie Blog





After 6 years of weight-lifting, 5 times per week.

After 6 years of weight-lifting, 5 times per week.

Weight training is as beneficial and suitable for women as it is for men.  Many women are wary of lifting weights of fear that they will lose their femininity and wake up one morning looking like Arnold Schwarzenegger; however, there is one word that said women overlook; testosterone.  It is a very important hormone that plays a key role in developing and shaping muscles, and women do not produce enough of it.  So rest assured that unless you are supplementing with this hormone, you will never pull off the Terminator look.  I have been lifting weights 5 times a week for the past 6 years, with no more than a couple of weeks of break time per year.

I started my lifting journey at 26 years of age, weighing 118 lb (pic in the black dress) , and now at 32, I weigh 135 lbs with lean muscles, healthy body fat, and an energy of a 17 year-old (bikini pic at top of article).  I’ve managed to sculpt my

Prior to 6 years of weight-lifting.

Prior to 6 years of weight-lifting.

ideal body, and so far, nobody has mistaken me for a man.  Lifting weights is the best thing that I have done in my life so far.  It has changed me tremendously, not just externally but internally as well.  My personality has undergone some sculpting too.  Do not be a “cardio queen”; give weight lifting a try, and you will never regret it.  With resistance training you can sculpt your body however you choose.  If you want a narrow waist and a bigger backside, you can do so.  If you wish to have a strong back and arms like Angela Bassett so you can carry your groceries in one trip, you can do so as well.  The only thing you have to lose is self-doubt, body fat, and some old clothes that will no longer fit.  If you are still unsure about taking such a step, the following are 10 reasons why you should consider it.

1.  Increased Muscle Mass; weight lifting will help to reduce the speed of muscle loss (sarcopenia) as you age. This loss of muscle can start as early as your twenties.

2.  Increased Bone Strength; women tend to have less bone density through aging than men. Lifting weights can aid in the increase of bone density which can help slow or reverse the effects of osteoporosis.

3.  Better Stability; falling can be fatal. Though nothing guarantees that you won’t fall, weight training will ensure stronger muscles, which means more stability. The majority of those who experience bad falls is usually associated to poor balance and weakened muscle fibers.

4.  Improved Daily Activities; lifting weights will force your muscles to work more efficiently. Everything we do requires some kind of physical movement. These movements include sitting, standing, running, walking, sleeping, lifting, pulling, and other daily movements. Lifting weights can help you achieve proper execution of these complicated movements.

5.  Lowered Blood Pressure; in the long term, lifting weights can reduce your blood pressure. You will not only create beautiful muscles, you will stimulate increased blood flow to the muscles you are using. As your muscles strengthen, it takes less work to make them contract, which means your heart doesn’t have to work as hard. This lowers your blood pressure and resting heart rate. However, while you’re in the midst of lifting your blood pressure may temporarily rise, so people with uncontrolled high blood pressure or significant heart problems should check with their doctors before starting a weight-lifting program.

6.  Leaner, sexier physique; with the increased muscle mass you will end up with lower body fat percentage since your body can burn more calories at rest.

7.  Better health and easier menstrual flow; people who lift weight tend to eat healthier which lead to a better immune system.  Many “feel good” hormones are realized during exercise and those can help ease the pain of menstrual cramps.  Also when it is that time of the month, your body goes through a hormones shift which results in lower estrogen and progesterone that make you feel more powerful during exercise.

8.  Looking good naked and having a better sex life; check out reasons 4 and 10.

9.  Enhanced mood; exercise promotes the release of endorphins which makes you feel happy and increases your sense of wellbeing.

10. Increased self-esteem; research has shown that women who lift weights are more confident and content with their lives.


So do not be afraid of the iron.  Start sculpting the body you desire, now.  Pick up those heavy weights, push out a rep, yell out, “I’m woman!!!”, and repeat!


Maggie Mangiel of  Body on Track, for War Room Sports


Do Not Stalk me by the Squat Rack: Your Complete Guide to Gym Hookup DON’TS

Tuesday, October 8th, 2013

by Maggie Mangiel

Maggie Blog







There is no better feeling than being in love…or so I have heard.  I have never had the pleasure to experience that amazing phenomena, but I have been assured that it is wonderful.  So if you are like me, single and tired of looking, I would say that you have given up on the club and bar scenes, and said no to blind dates that family and friends have been setting up for you.  Like me, you have horror stories about online dating.  I signed up on “Plenty of Fish” last night (just to get some fresh material for this article…yep I like to do my research), and God!, were there some creepy messages.  One guy asked me if I would let him be my “oil-boy”; I really do not know what that means.  Is that some sexual innuendo?  One message was just straight up scary.  The guy said that I was gorgeous, and he would take out his eyes and present them to me.  What?!  Maybe he is not a native English speaker, and something got lost in translation.  So, like me, I bet that you have decided that enough is enough, and you determined that you are going to meet like-minded people in your regular daily setting such as the gym.  That might sound like a good idea in theory.  Let us give this a deeper thought and see where it might take us.  I have been analyzing this concept for a while now, and this is what I have come up with.  I’m sure the gym can be a good pickup spot, actually let me correct myself, a great one.  I’m also sure that it has been since the first time a unisex gym has opened its doors.  It is the laws of nature; a closed quarters with beautiful bodies and endless supply of testosterone, it is actually a wonder that an orgy has not taken place there yet.  This natural phenomenon (the attempt to mate, not the orgy) is only more obvious during the months of July, August, and September, when everyone looks their best and their hard work on the treadmill has paid off, but do not get discouraged because the winter is upon.  The colder the weather, the greater the need for coupling.  Like every female, maybe more so being self-obsessed, I relish male attention.  However, since the gym is my office, playground, and church, I tend to negatively response to this kind of attention because I have no interest in meeting potential mates there.  When I’m hitting the weights hard, be damned he who dares interrupt me.  I am also discouraged because of certain kinds of relentless people whom I’ve dubbed the “Gym Talent”, who will do nothing short of actually working out to get my attention, and they are as follows:


  1. The handsome guy AKA “Da Playa” – You know that boy is a biohazard, and you should not get near him without a Hazmat suit.  You usually overhear him brag about his romantic conquests to his friends between sets.
  2. The not so attractive, ok the ugly well-muscled guy on steroids aka the walking pharmaceutical that sees in the mirror something most of us do not see and thinks he is God’s gift to women – He is insecure and had been bullied most of his life hence his new found love for iron.
  3. The creepy old man (shudders) who REALLY believes he has the right to date young women.
  4. The Average Joe who just joined the gym and would like to have a hot girlfriend/free personal trainer.
  5. The friendly old ex-athlete who seems very nice, however likes to give you his full attention, expertise and maybe something else if you let him.


Let’s not make this a “one gender thing”, women are as guilty as men. Boys, I’m sure you have had your share of crazy female stories in the gym.  I’m not talking about the girl in the extra tight short shorts because that one would be me, and you damn well know that I would rip you a new one if as much as you imagined that I was after you.  I was referring to the gym groupie whose mission is to get as many phone numbers as possible; and when her trainer talks to her about her BF, she thinks she means boyfriend.  She is usually a girl of the tender age of 19-25.  She comes clad in makeup and wears 3 bras for maximum cleavage exposure.  She is usually found by the stretching area doing some half-assed yoga moves while batting her fake lashes at passers-by.  She never touches the weights because God forbids she might gain bulky muscle and turn into a man.  In addition, there is the gym posse.  A group of desperate single females who had no luck at the bar the previous weekend, the weekend before, and the weekend before that.  My favorite of them all is the cougar/divorcee whose newfound freedom has led to lifestyle changes resulting in weight loss, sexy new physique, balanced hormones and crazy sex drive.  This woman is my hero, but I get a little bit disturbed and sad thinking about her so I am not going to discuss her any further, but I am certain of one thing.  She is the ex-wife of the creepy old man.  Anyway, let’s get back to the topic at hand.  So what should you NOT do to guarantee a great gym hookup?  Well, here are your gym don’ts:


  1. Do not carry yourself like one of the culpable idiots mentioned above. Avoid everything they do.
  2. Do not talk to the culpable idiots mentioned above.
  3. Do not follow your target around.  Once you spot her/him, make sure you don’t make too much eye contact.  Smile and carry on till a perfect opportunity for a chat presents itself.
  4. Do not listen to your mp3.  When you are listening to music, you end up in your own world, and you will not notice what’s around you, aka, a hot catch.
  5. Do not get too personal too fast. You will come off as thirsty and creepy and just end up making your target uncomfortable.
  6. Do not change your gym schedule.  If you see someone you like at 4pm on a Monday, chances are she/he will be there at 4pm every Monday.


I’m sure there are cool people like you and I in the gym, and they would like to meet you; just avoid those creatures who lurk between the weights and cardiovascular machines; and do not commit any of these don’ts, and you shall find love in the iron jungle.


Maggie Mangiel of Body on Track, for War Room Sports

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

How to Boost Your Immune System

Friday, May 10th, 2013

by Maggie Mangiel




We live in a polluted world filled with large hazards, and also smaller dangerous ones which we cannot see with the naked eye.  Learn how to make your body resistant to disease causing germs so you can live a healthier and longer life.  Studies have shown that by adopting healthy habits and living the fitness lifestyle, you can boost the immune system and help your body fight off little invaders called germs.


The father of medicine, Hippocrates, said, “let your food be your medicine”.  What you put in your body is the corner stone of your health.  It can heal you or kill you.  So control what’s on your plate by following these rules and work on boosting your immune system.

1.  Eat alkalizing food like green leafy veggies.

2.  Eat less acid producing food like sugar, processed flour and drink less alcohol and coffee.

3.  Eat super food such as spinach, kale and berries.

4.  Add coconut oil to your diet.  It has anti-viral properties.

5.  Take your vitamins; especially vitamins D and C.

7.  Drink plenty of water

8.  Eat food rich in antioxidants or take them in supplement forms; they help neutralize free radicals that cause damage to the cells in your body.


Other factors to keep in mind are getting proper sleep, reducing stress and exercising regularly.  Sleep has a vital role in the function of the immune system.  It benefits your heart, weight, mind and more.  Try to at least get about 6-8 hours of sleep in a comfortable setting, nightly.  In addition, reducing stress is very important.  When you are stressed, the immune system’s ability to fight off antigens is reduced.  The stress hormone corticosteroid can suppress the effectiveness of the immune system by lowering the number of lymphocytes.  Chronic stress exposes your body to a steady cascade of the stress hormones cortisol, which is responsible for the mid-section fat.  Stress is also linked to headaches, infectious illness, cardiovascular disease, diabetes, asthma, and gastric ulcers.  So de-clutter your life and eliminate your stress by finding ways to induce relaxation such as meditation and participating in any form of physical exercise.  Exercise about 3 to 4 times a week for at least 30 minutes a day.  Physical activity has been shown to produce positive changes in a number of areas, such as increased work capacity, improved cardiovascular efficiency, and increased muscular strength, flexibility, power and endurance.  Exercise is associated with increased release of endorphins, natural hormones that pump your sense of well being and promotes a good night sleep.


You have one body for life.  Ensure it is in its best possible condition and laugh because laughter is the best medicine.


Maggie Mangiel, for War Room Sports



Free Yourself from Emotional Eating

Thursday, January 31st, 2013

by Maggie Mangiel





Your relationship with food, no matter how conflicted, is the doorway to your freedom.  Freedom from the morning battle with the person looking back at you from the mirror and judging every roll on your back and dimple on your thigh.  From the scale that reads, “holy cow, that’s a high number” to sucking in your tummy every time you meet someone you have not seen in a while.  Harriet Tubman once said, “I freed a thousand slaves; I could have freed a thousand more if only they knew they were slaves”.  Your unbreakable cycle of weight gain and loss might be more than just bad food choices and sedentary lifestyle.  It might be something that you are not even aware of; it could be accredited to the self sabotage effects of emotional eating.  Emotional eating is when you eat not because of hunger but due to loneliness, happiness, boredom, sadness, anger, emptiness; or just filling a void or numbing a pain.  Some people would reach for a pint of ice cream when they are confronted with a conflict at a workplace.  Or binge on a box of cookies after an argument with a loved one.  Sometimes, you eat because you are disappointed that your favorite jeans no longer fit, and you end up fueling the fire or creating a secondary problem instead of doing the logical thing which is facing and resolving the original issue.   Emotional eating is a compulsion you develop to protect yourself from confronting the undesired and the intolerable.

It is hard to fix a problem when you do not know its nature or the fact that you are indeed suffering from a problem.  So first figure out if you are an emotional eater.  You might be an emotional eater if you are always on a diet yet cannot keep off the weight.  You go through a bag of chips without even tasting or enjoying it.  You are always being consumed by thoughts of food, eating when not hungry, then feeling terribly guilty for doing so.  Turning to food during stress or when faced with a conflict.  Those are undeniable signs, and they should not be ignored.

To get rid of emotional eating, you have to implement two solutions, one psychological and the other physical.  Address the problem, psychologically, by digging deeper into yourself.  Open up and look inside you, and without judgement, ask yourself serious questions about how you feel.  Do not fear your answers, meet your feelings with openness.  Deal with them no matter how painful.  If you find them too overwhelming to handle on your own, talk to a family member or a friend.  Call a help line.  Or even write them down then read them out loud to yourself, and you will be surprised to find out that they no longer hold power over you.  Remind yourself how strong you are, and how you deserve to be in a better place and deserve to be happy.  Once the psychological solution has been cemented then you can start on the physical.

To some, the physical aspect can be much easier to manage.  Use these steps to help you practice awareness eating:

1.  Do not eat until you are emotionally comfortable.

2.  Set time for your meals.

3.  Dish out a serving size portion in a small dish or bowl, never eat from a bag or box.

4.  Sit down and eat on a table, in a calm environment, in full view of others.

5.  Pay intention to your chewing, contemplate about what is in front of you, taste it, and take pleasure in it.

6.  Eat without distractions such as surfing the net, listening to music, or reading.

7.  Sip water between bites.

8.  Do not skip meals.

9.  Learn to recognize hunger and fullness cues.


Free yourself from the the shackles of emotional eating, and tell yourself that having a bad moment during a 24 hour day is not a good enough reason to punish your body by eating whatever you can get your hands on.  Establish a positive relationship between your emotions and food in order to take charge of your body and put an end to weight fluctuations.  Use food for fuel not comfort or escape.


Maggie Mangiel for War Room Sports

My Spiritual Journey to My Best Body Yet

Wednesday, October 24th, 2012

by Maggie Mangiel




No athlete trains for second place.  If you have ever competed in any form of organized sports, you know that you always have to shoot for the stars, always go for the gold.  Physique competitors are no different.  Whether in the gym, on the hills, the bleacher, or in the kitchen, we put our sweat and tears in it.  We give it all we have.  However, there is a slight difference, our competitors are our former selves, i.e. last year’s physique.  I strive to bring a better, stronger, healthier package than what I delivered last competition.  Not improving upon the physical standard I attained last time on stage is what I truly consider a failure.  Since the beginning of the year, I have been training for my fourth competition with the WBFF.  This time, I decided to only concentrate on the Diva Bikini Category since I wanted to enhance my “lady lumps” and maintain a healthier body fat percentage.  My goal was to achieve an overall balance in my physique while revealing leaner abdominals and leaner, muscular legs and glutes.  I got down to business and came out with a plan that yielded great success.  I was so balanced I thought I might have been doing something wrong.  But the increase in my lean muscle mass and the drop in body fat percentage indicated that I was on the right path.  I was sleeping like a baby.  Totally stress-free.  Now you ask how did you do that, well let me tell you.  I sat down and asked myself a couple of questions and then was able to come up with some answers that made a difference.

First, why do I compete?  Well, here is why.  Competitions are the best way to get that fabulous physique and get in the best shape of your life.  Winning is not my ultimate reward; It is just icing on the cake. I  never focus on my placement.  After all, this is a subjective sport and five people’s idea of beauty should not be my main concern.  I swore to myself to never be the girl that broadcast her anguish and disappointment to her competitors, the judges, or the crowd in lieu of any unfavorable ruling that she might have suffered.  I am definitely not going to send the organization an angry letter about how I felt that I should have placed higher than contestants, 5, 17, or 45.  I compete for the glamour.  For that five minutes in the spotlight when I rule as Queen Diva.  It is when my inner Grace Jones comes to life.  Pull up to the bumper, boys!  This is a show not a competition and for that brief moment I am the headliner.  The audience came to see me, and I would give them the best performance of my life.

Secondly, I asked myself how do I obtain the tremendous physique I need while maintaining a healthy relationship with food and exercise?  In order to answer that, I fired my coach/trainer.  “Bad move,” you say?… No…It was the best idea I have ever come up with.  Not only did I save money, which meant I could splurge on more shoes; I realized nobody knows my body and psyche like I do.  Besides, I had failed to establish a trustworthy relationship with my coach.  In addition, three years of studying and researching sports and nutrition sciences makes me well equipped with all the information I needed.  I amended my diet plan and training regiment in a way I found ideal for my lifestyle.  I added healthy monounsaturated and polyunsaturated fats to my meals and limited my cardio sessions to 45 minutes to 1 hour a day 5 times a week.

One day, as I was shopping for a new James Patterson book, I came across a soft cover by the renowned family therapist, Dr. Judi Hollis, entitled “From Bagels to Buddha”.  She illustrated how she lost weight and kept it off by embarking on a spiritual journey.  I was very intrigued.  I have been desperately searching for a way out of my sugar craving and love/hate relationship with my diet meals.  I started meditating for twenty minutes daily and doing three hours of yoga weekly.  Slowly but surely, I started to look at food for exactly what it is, fuel for my body.  I started noticing that I gained a broader focus for the the tasks at hand.  When I am running; I run. When I am eating, I eat.  My self-discipline was phenomenal.  Against enormous adversity (yes, a bikini model’s life can be hard too) I managed to not skip a training session in the last two months leading to the show.  My moods were enhanced and I held a more positive general attitude.  Also, I experimented with cooking flavorful meals while staying within my caloric requirements.

When showtime arrived, I was both physically and mentally prepared.  My family and friends were in joyful attendance as I came out floating like an energetic butterfly that had freshly hatched from its cocoon.  I had never felt better throughout my entire life.  Knowing that I had stayed more dedicated and determined than ever during my training, not only gave me the best physique I’ve ever had, but it also gave me a sense of accomplishment, victory, and a true state of inner peace.  Ultimately, I earned a top 10 finish, but in my heart I had won as soon as I stepped on stage.

Maggie Mangiel for War Room Sports

The Lighter Side of Black

Friday, September 14th, 2012

By Maggie Mangiel




One of the most prevalent but unspoken of issues in the black community, in any part of the world, is colorsim.  Even in a day-to-day conversation, we seem unable to escape color references such as, “I’m sure you know Nikki, the tall light-skinned girl”, or, “look at that boy; he’s so dark, he is midnight blue”.  We have been demanding for years that the white community acknowledge, address, and terminate racism, but if we continue to point out the differences in our shades of blackness, how do we expect them to overlook it?  To make matters worse, some of us commit a truly horrific act.  So called “lightening creams” have created one of the most atrocious epidemics encountered by the black community since slavery; bleaching our skin in an unsuccessful attempt to conform to the “norm”.  Whose norm exactly?  In a recent article written  by a New York Times journalist on the issue; he quoted one of the men interviewed, “you have to change yourself, dilute yourself in order to fit into the Western norm and live in White America”.  So in order to succeed, one has to look the part.  This is the message some black celebrities seem to be projecting.  In 1999, North America was mesmerized and captivated as we all watched the home-run record race between Sammy Sosa and Mark McGwire play out.  I was on team Sosa and even got the jersey to prove it.  There was immense support for Sosa, not only from Chicago Cubs fans, but also from African Americans who didn’t even follow baseball.  An athletic brother with a Latin spice, can’t go wrong with that.  Then two years ago, pictures of a lighter skinned Sosa surfaced and I was wondering many things, but first was “how?”  Apparently, Sosa has undergone a skin-lighting treatment.  Well I was flabbergasted.  What would compel a successful role model to do such a thing?  He is in the spotlight; hell, he is in the record books.  His name has been immortalized.  I felt so ashamed and let down by someone I once idolized.  However, Sosa is not the first black person to do so.  Many other black celebrities, Michael Jackson not included, have been accused of doing it, from Roberta Flack, the Jacksons (Latoya and Janet), to Rihanna and Beyonce.  Many celebrities do it so they can be more acceptable to White America, therefore having more marketability, resulting in an increase in income. 

During the pre-Olympics campaign, US hurdler Lolo Jones was front and center as the face of the US Track and Field team, even though Dawn Harper, the reigning world champion in that discipline, is also an American.  But why was Harper commercially neglected in favor of a less accomplished athlete?  Was it for Ms. Jones’ closer to European features and olive skin color?  We can blame the media for favoring the lighter over the dark all we want, but the ugly truth is; it is not just White America who like it “light”.  The Black community is more than culpable.  Not long ago, HBO released a documentary about the Ali-Frazier saga.  Some of the people interviewed have admitted that one of the reasons Black America was on Ali’s side was the fact that he was the lighter complexioned fighter.  “He was prettier,” they said, and Ali himself, kept re-enforcing that notion by referring to Frazier as a “gorilla”, a “big ugly bear”, and saying things such as; “we can’t let the Asians think that brothers look like that”, even though Frazier’s physical attributes had no merit nor bearing on the sport of boxing.  I do not have to go as far back as the 1970′s to cement this fact.  In the recent history of Hollywood, Pop, and Hip-Hop cultures, the lack of women of darker complexion has been noticeable in those arenas and we would only see them in roles such  as slaves, overweight maids, prison inmates, “crack-whores”, and so on.  None of the women of darker complexion are given a chance at the glamorous roles which portray beauty.  Many rappers for example, including Kanye West, have declared that they prefer women of mixed races, hence lighter complexion as models in their videos.  Since the targeted demographic for Hip-Hop music is predominately African American, it leaves us with one conclusion; we like it “diluted”. 

Last year, a close relative of mine was gazing through my modelling portfolio and said, and I quote verbatim, “why don’t you use some lightening creams like ‘Fair and Lovely’?  Your pictures would look so much better and that would help your career.  You know magazines don’t like dark women.”  So hearing that I was wondering, were the likes of Rihanna right in choosing magazine covers and higher record sales over their own skin color?  Is bleaching the route to follow in one’s journey toward success?  Or am I being too self-righteous for thinking that what they did cannot be justified?  Should the Black youth listen to the lyrics of Vybz Kartel urging them to use the “Cake Soap”?  Is “fair” really “lovely” and should my sisters shed their skin to be considered attractive and marketable?  My answer to all of these question is a resounding N-O!.  It is time we faced this problem head on, shed the self-hatred, and say enough is enough.  I will stand up and may my sisters and brothers help me shout it to the heavens, “I’m black, I’m dark, and I’m beautiful”!


Maggie Mangiel, Fitness Model & Personal Trainer, for War Room Sports