How Did You Get Started In Health And Fitness?

When I was around 19 years old I started hitting the gym and realized how much of a difference it made in not just how I felt about myself, my self-confidence but also how much better I felt from incorporating a healthy lifestyle.

What Is Your Best Accomplishment So Far?

Definitely when I was awarded my WBFF Pro Card in 2012. I had overcome some serious struggles during that show prep and was delighted when my name was called to receive my Pro card.

What Is Your Workout Routine?

Monday: Cardio + Abs
Tuesday: Full Body Circuit + Cardio
Wednesday: Cardio + Legs (heavy)
Thursday: Yoga + Cardio
Friday: Cardio+ Back
Saturday: Yoga + Plyo’s
Sunday: OFF

*My workouts vary too much to get into detailed description!
 

 

Top 3 Favourite Exercises and Why?

I couldn’t name my top 3, but my #1 is definitely Squats! They work the whole body, plus who doesn’t want to have a nice booty?

Favourite Form of Cardio?

I love to hike, and run.

What Is Your Diet Like?

Meal 1: Egg whites & Oats
Meal 2: Cashews, White Fish and Yams
Meal 3: Chicken + Spinach Salad
Meal 4: Protein Shake + Rice Cake
Meal 5: Chicken + Green Beans
Meal 6: Half apple + Protein Shake
Meal 7: Chicken Breast

I am currently in show prep so my diet is much more stringent that it normally would be. However my philosophy is that our bodies are our temples and I plan on treating mine right!
 

 

What Food Would We Find In Your Fridge?

I always have ample chicken, egg whites, green veggies and an assortment of mustards!

 
Any Classic Healthy Meals That You Always Eat?

One of my favourite meals when I am not in show prep is my coconut flour pancakes! I absolutely love them w/ strawberries and sugar free syrup!
 

Coconut Pancakes

Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Calories: 145
Fat: 5 grams

Ingredients

• 2 egg whites
• 1/4 cup coconut flour
• 1/2 cup almond milk
• 1 teaspoon vanilla
• 1/2 teaspoon baking powder
• 1/8 teaspoon salt
• 1/8 teaspoon cinnamon
• Stevia (I use 1-2 packets.)

Instructions

Combine all ingredients and stir until thoroughly combined. (Be patient as this may take a few minutes.) Heat a greased nonstick skillet over medium high heat for a minute or two. (You want the pan to be completely pre-heated so the first pancakes cooks correctly.) Pour desired amount of batter onto skillet (I used two tablespoons to make medium-sized pancakes), and cook until golden, a few minutes on each side. Transfer to a plate and repeat with remaining batter, re-greasing (or spraying with cooking spray) between each pancake. Top at will and devour!!
 

 

What Supplements Do You Use?

I supplement with Magnum Nutraceuticals. I have tried many different products but I find this line really covers all of my basis from keeping my immune system up to great pre workouts to keep my energy high at the gym.

What Are Your Tips For Beginners?

Start off gradually, and realize that you are making a life style change. Strive for progress not perfection!

How Do You Handle Set Backs & Bad Days?

With a grain of salt!  Everyone has them, no one is perfect! Accept it and move on. Each day is an opportunity for a fresh start.

Did You Make Any Mistakes When You First Started Out?

Of course! Who didn’t!
 

 

Give Your Best 3 Health Tips That People Can Implement Right Now

Stay away from food that comes in frozen boxes or is processed. Sweat for at least 30 minutes a day, and SLEEP! All are fundamental for taking care of your body.

Your Best Tips For Losing Those Last Few Pounds?

Hire a trainer, and trust them. They are the professionals. So many times I see competitors dialling themselves in, or cutting their carbs too early out. Trust the process.

Other Than Fitness, What Are You Interested In?

I love yoga, travelling and reading a good book
 

 

What’s Your Funniest Moment at the Gym?

Too many to list!! Anyone who competes knows that towards the end of show prep your coordination seems to fall apart on you too, or mine does anyways. Probably the endless times I’ve ran into equipment LOL

Where Does Your Motivation Come From?

Mostly from within myself, I consider myself very self -motivated, but having like-minded friends and family helps keep me going when I am having a hard time!

Favourite Fitness Models? Inspirations?

The most inspirational people in this world are the people who don’t think that they can achieve their fitness goals, but find a way to not only change their thoughts, but their physiques. This is why I love being a personal trainer. The reward is in watching others do what they thought they never could!

Favourite Quote?

“Your greatest wealth is your health” -I truly believe in taking care of the body, from the inside out, and from every aspect. Physically, Mentally and Spiritually.

For More Of Monique Kabel Please Visit:

Website: www.moniquekabel.com
Facebook: MoniqueKabelFitness
Sponsor: www.hardmagnum.com
 

1. Know What You Eat And Track Everything.

If you’re looking to see your six-pack by dropping your body fat, you need to actually be in a deficit of calories. This means eating fewer calories than your body requires depending on your level of activity. A good deficit would be around 500 calories. You don’t want to have too little calories, cause your body always needs extra calories to survive, so if you drop too much it’ll try to set aside fat in order to have a reserve for when you need.
 

2. Be Intense.

Be intense in the gym, and throughout each part of your fitness journey. If you want to get shredded, you have no chance but to respect your short rest times, and to do so, you really have to be in it mentally. If you want it to work, you need to really push yourself so you benefit from the after burn effect. How to do that? Well, you should aim for 20-30 reps per exercise and integrate variations like supersets, giant sets, drop sets, etc. This way, you’ll get your heart rate up higher and burn way more calories while training, and even in the days after. The reason being, your body will have to consume more calories than usual to repair the muscle fibers you destroyed while training.
 

3. Don’t Do Too Much Cardio.

A good weight lifting program can actually bring you better results than conventional fat burning, cardio workout programs. At the end of the road, more calories will be burned. When you do a 45-minute cardio session, you’re only burning calories while you’re running, biking, whatever you may be doing. When you lift weights, you tear muscle fibers, and leave your body needing to work to repair them for days after. If you really want to do cardio, HIIT cardio is the way to go. It’ll be the best way to use your time, and burn tons of calories. What is HIIT? HIIT is sprinting for 30 seconds, and then slowing to a walk for 1 minute. You repeat the process 6-10 times. It’ll take about 10 minutes, and you’ll burn way more calories than 45 minutes of boring slow jogging.
 

4. Don’t Cheat Yourself.

A lot of people don’t understand how much cheating can impact your results. They say, oh I’ll just cheat a little here, and here, but what they don’t realize is, eventually those all add up and make the difference between being in shape or not. Act like a champion if you want to be one. By following your plan well, you’ll also develop a sense of self-discipline like no other. That discipline will help you in all aspects of life. If you cheat yourself on a workout plan, what happens when you need to make a big life decision? Be true to yourself, and learn how it works in reality. The quicker you realize, the quicker you can change your situation.
 

5. Control Your Mind.

I’m a huge believer in the power of the mind. No matter what you say, or think, whether in a positive or negative way. So, if you want results, give the right message to your subconscious. Instead of saying, “I don’t want to be fat” tell yourself, soon, you’ll be in the best shape of your life and have a six-pack. Just by thinking, you can activate your body’s metabolism. When you’re stressed out, or are being emotionally affected by something, your heart rate increases, you start sweating, etc. Everything comes from the commander of your actions, which is your mind. If you are able to think you burn more fat by doing this, doing that, or eating this/that, then your mind will help you get there. Be positive, and you’ll attract good things in life.
 
Check Out Fitness Model Marc Fitt’s Gallery & Interview!
 

Marc Fitt Vids

Marc Fitt Pics

I hope these 5 tips helped you out a bit. If you need more tips & motivation, just visit marcfitt.com or any of my social media pages.

Thank you for your tremendous support! – Marc Fitt

Since we posted the first gallery of Jennifer, she has amassed an incredible following on her social media, with well over half a million followers. Her pictures have been posted up all over the web, on facebook, instagram, tumblr and pinterest as motivation for people looking to get fit. If you’re on these sites, chances are you have seen her photos.

Jen Selter (instagram: @jenselter) has gained an incredible following on instagram of over 500,000 people. All these fans based solely on these pictures, though she still has big plans to break into modelling and the fitness industry.

She has gained these fans through amazing fitness pictures that document her own personal journey towards the perfect body. Always posting her workouts and different exercise tips that she finds effective.

Click here to check out our first installment of Jen Selter Pictures.

Click here to check out Jen’s Facebook | Pinterest | Instagram
 

Jen Selter Gallery 2

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Jen Selter Pictures

There are numerous factors involved in getting ripped, I am not to keen on the phrase “abs are made in the kitchen” because I am a believer of developing all areas not just one.
 

1. Nutrition Is Key

It is important that you are in a negative energy balance. In order to see your abs, you must lose the body fat covering the abs, in order to drop the body fat you must be consuming fewer calories than you are burning. This can be achieved through a number of modalities including metabolism, nutrition, cardio, training etc. The easiest and simplest way to control this is by monitoring your nutrition intake.
  

2. I Advocate Cardio

I know a number of coaches whom brag that their clients don’t perform cardio, and this may be the case for some of my clients but I actually like for all of my clients to perform cardio to increase cardiovascular health, and of course the obvious fat loss. Performing any movement will burn more calories than you would at rest, which means it becomes easier to shift into a negative caloric balance where you will be burning the fat that hides your abs.
 

3. Perform Compound Strength Lifts

It has been shown that standing lifts, especially overhead lifts work your anterior core system to a much larger degree. Your anterior core system is primarily your rectus abdominus muscle aka your “sic pack’. For that reason I recommend strength training with the BIG 5; Pull-ups, deadlifts, squats, overhead press, bench press if you want to engage your core system.
 

4. Train Your Core!

I recommend isolating your abdominal training to 3-4x per week max. This includes training your intrinsic core muscles that help with stabilization; such exercises as planks, stability ball holds etc. are great for that. As well to get that “six pack” to show train your anterior core via crunches, knee raises, cable crunches. It has been shown that out of any exercise, crunches on a stability ball have the highest EMG. Therefore you recruit more muscle fibres than any other exercise with stability ball crunches.
 

5. Rest!

Rest is about 50% of the equation although often overlooked. When you are constantly in a relaxed, stress free, and rested environment your body recovers, repairs, and drops body fat at an unprecedented rate relative to somebody who doesn’t sleep well or rest well.
 

Amer ‘The Hammer’ Kamra Motivation Video:

For More Of Amer Check Out

http://hammerfitness.com
http://ABSanity.com
Follow on instagram for more tips: @amerthehammer
 

Stephanie Davis is an Austrian IFBB Bikini Pro & fitness model who has developed a huge following on social media with her pictures, videos and workout tips.

She recently placed first in the IFBB 2013 Austria Bikini Fitness Junior competition out shining the others with her incredible conditioning and muscular development.
 
Check Out Stephanie’s Social Media Here:

Facebook: www.facebook.com/StephanieDavisAustria
Instagram: @stephaniedavisfitness #teamfitdavis
Twitter: www.twitter.com/Fitnessdavis
Tumblr: stephaniedavisfitnessmodel.tumblr.com/

Stephanie Davis Gallery

Stephanie Davis Pics

Ainsley Rodriquez is a 22 year old fitness model who has developed a loyal following on her social media accounts, with over 140,000 followers on her instagram.

She is a SHREDZ sponsored athlete, a Bikini Pro Athelete, a sports nutritionist and one of the top diet and training coaches out there. Be on the look out for more big things from Ainsley in the near future! You can check out here gallery here and the full picture set below!
 

Check Out Ainsley’s Social Media Here:
Facebook: www.facebook.com/hardcoreainsley
Twitter: @hardcoreainsley
Instagram: @hardcoreainsley

Ainsley Rodriguez Gallery

Ainsley Rodriguez Pics

After two pregnancies, Olya Haidner gained 100 lbs and in 2004, as a birthday present, was given a gym membership. She states, “I started a transformation of my eating habits along with my body. I educated myself about healthy eating and benefits of the food I consume every day. I finally started to notice the benefits of my goal: I feel healthier, lighter physically and emotionally.”

Russian born Olya Haidner is one of the most popular fitness models in the world. Her photos have inspired hundreds of thousands of people and her transformation after having children has been a massive motivator to so many people. With amazing, sculpted abs, she continues to provide motivation and advice through her social media channels.

You can check out Olya’s gallery here and her full picture set below.
 

Check Out Olya Haidner’s Social Media Here:

Facebook: https://www.facebook.com/bodybyolya
Fanpage: https://www.facebook.com/pages/Olya-Haidner
Twitter: https://twitter.com/olyahaidner
Instagram: http://instagram.com/olyahaidner

Olya Haidner Gallery

Olya Haidner Pics

Before you commit your time and money to a competition-grade diet, you need to understand some important nutritional basics. Here are five questions you need to be able to answer!

One of the most common questions that readers and fans ask me is, “What do you think about Diet X?” They’re asking me because they don’t know how to evaluate a diet on their own. The truth is that judging a diet is like grading an English essay: If you don’t have a grasp of proper grammar and composition—not to mention the specific assignment the essay is trying to fulfill—you won’t be able to spot errors or judge quality.

This is why I advocate taking a more general approach to picking a diet—one where you start by learning and implementing nutritional principles before picking any particular candidate. Understanding standards that every nutrition plan must meet will enable you to evaluate specific diets to see if they’re right for you.

That may sound simple enough, but if you’re coming from a background of disordered, dysfunctional eating, it’ll be harder than you think. You’ll be prone to falling in love with the first pretty face that comes along rather than going through the humiliation of taking a long, hard look at where you are now. After all, anything is better than nothing, right? Wrong.

Don’t just pick some system because it has a more-sound theoretical basis than your current nutritional miasma. Use these five criteria to size up your needs, or to analyze any diets you’re interested in. If you can’t answer any of the questions, you’ve got some work to do first.
 

1. Does It Meet Your Caloric Needs?

Any diet needs to have the right number of calories for your specific demands, and your needs can quickly change based on a number of factors, ranging from your goals, to your body composition, to the intensity of your training.

Are you just starting out and trying to lose weight? Then you’re going to need a diet that has you eating fewer calories than you’re burning. Bulking? Then you need extra calories to build new muscle, but not so much that you gain excess fat. Cutting? You’ll need a lower calorie diet that allows you to dial your body fat percentage into the ideal range.

Your calorie needs also change depending on your training program. How often you work out, how intensely and how much cardio you do—all need to be considered. When those numbers go up and down, so do your caloric needs. Excess calories for your particular phase of training make you gain fat. A diet too low in calories slows or prevents muscle gain and can make you lose muscle. You’ll also be starving, lethargic and mentally foggy.
 

2. Does It Meet Your Macro Needs?

Regardless of what your particular goals and needs are, any diet has to provide adequate amounts of protein, carbs, and fat. If any of these are out of whack, you won’t get your desired results and you’ll probably get a few results you don’t want.

Too much protein for your goals—yes, there is such a thing as too much!—will wind up leaving some stored as fat. Too little protein means stalled gains and muscle loss. Too many carbs translates to fat gains; too few carbs leads to a lack in the energy to get through your training sessions. Too little fat and you won’t have what you need to gain muscle, transport nutrients, or feel satiated. Too much fat is, well, too much fat—which can throw a wrench into your caloric machine, among other problems.

Figure out what your protein, carb, and fat requirements are for your particular phase and goals, and you’ll know quickly whether a diet is right for you. This applies to all manner of specialized diets, such as intermittent fasting, carb-cycling, and paleo/primal.
 

 

3. Does It Meet Your Micronutritional Needs?

It’s easy to get so caught up in tracking your macros that you forget to make sure you get all of the micronutrients that you need. Vitamins, macrominerals, trace minerals, and aminos are just as essential as protein, carbs, and fat, and the consequences for neglecting them can be just as dire for your energy level and overall health.

One easy way to spot a diet that doesn’t give you enough micros is if it focuses almost entirely on one or two food groups. It’s almost impossible to get a wide variety of nutrients without a wide variety of foods. Yes, you can use supplements and vitamins to try to meet some of your nutritional demands, particularly when you train heavy. But you should get most of your micros through whole foods. A varied diet is the simplest and cheapest way to do that.

I should clarify what I mean by “not cutting out whole food groups,” because some of you are probably thinking, “Wait a minute, Vince, in evaluating my macro needs, I know I need to watch my fruit intake because I’m trying to get my insulin in line,” or “I’m cutting,” or a number of other good reasons. Of course there are times when some food groups may need to be kept to a minimum or a select few foods in that category.

When you watch your sugar intake, you are watching your fruit intake, but there are multiple ways to do it. You can eat less fruit; you can be selective and only eat low-glycemic fruits, such as strawberries; or you can only eat fruit at certain times of the day, such as in the morning or after a workout. You don’t have to do it by forbidding fruit—or any other food group—altogether.

Remember, a diet is right for you because it meets your specific needs right now. This can change—and probably should. If your goals never change, then you’re obviously not accomplishing them.
 

4. Does the Diet Match Your Nutritional Level?

Nobody wants to acknowledge that they’re a novice—particularly after they learned so much from a particularly charismatic infomercial or website. And of course I know that feeling of overwhelming enthusiasm and discovery that comes along with reading about a fantastic new diet. But, just like Olympic lifting, skiing, or horseback archery, eating conscientiously is a skill that needs to be learned and practiced. If you go over your head before you know the basics, you will either fall off the diet or shoot yourself in the foot.

If you’ve been eating an unbalanced diet, you need to get your nutrition in line before you think about advanced techniques such as carb-cycling, carb-backloading or anything else that is explicitly structured or restrictive. Jumping right into specialized diets without analyzing and correcting your nutrition first is like putting your walls up before you build your foundation. You’ll have a good-looking house for about five minutes before it topples over into the dirt.

Think of it this way: millions of people around the world are highly deficient in key macro- or micro-areas right now, but they don’t realize it. Changing schemes without addressing these weaknesses first won’t make them feel or look better. It might make things worse. So start where you are and go from there.
 

5. Is the Diet Sustainable?

At the risk of sounding sarcastic, there isn’t a diet on the planet that will work for you without you actually being on it. If you can’t hang in there for the two weeks, two months, or entire year that you need to get results, you shouldn’t even start.

If a diet requires you to eat foods you can’t stand, spend hours cooking when you can’t boil water, or load up on obscure ingredients that you can’t find or afford, it’s not going to last. You wouldn’t buy a car that was only going to run for a week, so why would you invest in a diet that lasts about the same time?

A sustainable diet is one you can be sure to adhere to at least 90 percent of the time. Anything less than that, and you’ll either ditch the diet, or end up hating it and not getting the results you’re supposed to get.

Some advanced diet methods have a learning curve, so the 90 percent rule has to have some wiggle room for mistakes and settling in. But as long as you know, understand, and remember these five criteria, you’ll get ahead of that curve a whole lot sooner.
 
AUTHOR: Vince Del Monte
SOURCE: Bodybuilding.com
 

How Did You Get Started In Bodybuilding?

I started when i was 16 years old. I was playing ice hockey, so i wanted to be stronger and push myself forward.
 

What Is Your Best Accomplishment So Far?

Winning the Arnold Classic 2013. There were more than 100 competitors in my category, so that feeling of winning after all of the sacrifice and hard work was definitely one of the proudest moments in my life. Second moment was passing the entrance tests to Pharmacy University.
 

 

What Workout Routine Has Worked Best For You?

I’m training 6 times per week – every bodypart twice a week. I’m training with heavy weights at the beginning of the training and at the end i use low weights with more reps (15-30) to pump it up and shock muscles as much as possible. When i need to cut down i‘m doing more cardio – usually 30-60mins after training.
 

Monday: Chest (heavy), Biceps, Cardio
Tuesday: Back, Triceps, Abs
Wednesday: Legs, Calves, Shoulders, Cardio
Thursday: Chest (light), Abs
Friday: Shoulders, Biceps, Triceps, Cardio
Saturday: Full Body + Abs
Sunday: Rest

 
“During each workout I train every bodypart from every angle but I train chest 3 times per week with many different training methods (Y3T, FST-7,…). I switch up the exercises for each bodypart every workout and I choose them at the gym right before training.
 

 

Top 3 Favourite Exercises And Why?

Incline Dumbell Press: Because it gives a really good pump to your upper pecs hehe

Squats: I was doing squats quite frequently before i had problems with my back injury, it’s the one of the best exercises to put on mass not only to your legs but to whole body, so guys – don’t skip leg days!

Russian Twists: Great exercise for ripped obliques!
 

Tomas Klic Bodybuilding Motivation Video

Favourite Form Of Cardio?

Low intensity incline walking
 

What Is Your Diet Like?

My philosophy on nutrition is to listen to your body. Don’t overeat and don‘t starve as well. Of course this applies especially in the off-season. In pre-contest diet I do carb cycling, which works great for me.
 

Breakfast: Omelette made with oats and eggs (80g oats, 6 egg whites, 2 yolks)
Snack: Tuna (150g), whole corn bread (150g), veggies
Snack: Protein shake (1 scoop), fruit (banana, apple)
Lunch: Chicken breast (200g), rice (130g), veggies
Post Workout: whey protein (1 scoop)
Dinner: Beef (200g), veggies
Before Sleep: Quark (250g)

Any Classic Healthy Meals That You Always Eat?

My daily diet consists of chicken breast, beef, eggs, cottage. I get carbs from rice, potatoes or oats and healthy fats from almonds. When I cheat, I visit my grandma, because she makes the best pancakes under the sun 
 

What Supplements Do You Use?

Whey protein, caffeine, synephrine, glutamin, BCAA‘s and pre-workout supplements like Jack3d or Assault.
 

 

What Are Your Tips For Success For Beginners?

Follow the diet and train hard. Be consistent and you will get your desired results sooner or later. Don’t pay too much attention to supplements.
 

What Is The Best Advice You Have Ever Been Given?

It was something like: “Hey bro, why don’t you try the Men’s Physique competition?“
 

 

Did You Make Any Mistakes When You First Started Out?

As I wrote above – I didn’t follow any diet and paid too much attention on supplements.
 

What Are Your Favorite Ab Exercises?

Russian Twists, Incline Leg Raises
 

Your Best Tips For Losing Those Last Few Pounds?

Increasing the cardio and training intensity. I had problems with my condition a few weeks before my last competition, so I had to increase cardio to 2 hours daily.
 

 

What’s Your Gym Playlist Like?

Trance & House Music!
 

Where Does Your Motivation Come From?

Trying to realize my body’s maximum potential for an epic physique and improving every day step by step, that’s what I love and what motivates me.
 

 

Favourite Bodybuilders? Inspirations?

Lazar Angelov, Greg Plitt, Frank Zane and Shawn Rhoden
 

Favourite Quotes?

“Stay hungry, stay healthy, be a gentleman, believe strongly in yourself and go beyond limitations.“

“You can have anything you want if you are willing to give up the belief that you can’t have it.”
 

For More Of Tomas Klic Please Check Out:

Website: www.TOMASKLIC.com
Facebook: www.facebook.com/tomasklic.fitness
Youtube: http://www.youtube.com/user/vtx321vtx

Sponsorship

Tomas is currently in between sponsors and is open to offers from major companies who can support his training and competitions. Tomas is one of the top up and coming fitness models and Physique Pros in the industry and would be an asset to any company he promotes. Please contact him through any of the above links or email Tomas at business@tomasklic.com!
 

How many times have you heard this?

Unless you completely shun the fitness and nutrition world, this probably seems pretty familiar, and on the face of it, it makes sense, right? If your body is a furnace, then the more often you feed it, the more you fuel the fire. A bigger fire = more calories burned.

But is it really that clear cut?
 

The Premise

The traditional advice states that you get a large metabolic boost by eating. You can’t really argue with this.
Every time you have a meal, your digestive system kicks things up a gear, thus revving up your metabolism and increasing your body’s calorie burn. This is a concept known as thermic effect of food, or TEF for short.

Therefore, more meals eaten equates to more calories burned, and less time taken from dud to stud. However …..
 

Everything You Thought You Knew About Meal Timing Is Wrong

The whole notion that eating frequent meals boosts your metabolism is false. It is undoubtedly true that when you eat, there is a rise in your metabolic rate and TEF. However, the amount this rises by correlates directly with the caloric intake of your meal.

Say for instance you eat a meal containing 600 calories; you’d get double the TEF that a meal containing 300 calories would provide.

Looking at this in context over a whole day, you could take two identical diets, each containing 3,000 calories. One person could eat 10 meals, each spaced an hour to 90 minutes apart, and the other person could eat just two, or even at a push, one huge meal, yet both participants would see the same results.
Person A would get many mini metabolism boosts throughout the day, while person two would get one massive, or two fairly sizeable increases in energy expenditure. Neither diet would be superior so far as calorie burning goes. (Ref 1)
 

But Hold On, It’s Not Quite So Clear Cut

The theory is out there – frequent vs infrequent meals makes no difference, provided calorie intake is the same.
This might be fine for the average Joe, looking to lose a little blubber and fit into those jeans he’s not dared venture near for the last six years, but what about if you want more than that?

Nearly every bodybuilder you hear talking about their diet states the importance of frequent meals, so surely there must be something to it.
 

 
“Eat smaller meals, spaced two to three hours apart to boost your metabolism and aid weight loss.”

The main issue is muscle protein synthesis (MPS) – basically your body’s uptake of protein. If you’ve had even the briefest of flirtations with the bodybuilding and weight training community, you’ll know the importance of protein. Amino acids (which make up a protein molecule) are the building blocks of muscle. We need high levels of them to successfully build muscle when bulking, and maintain it when cutting bodyfat. Hence the need for a high protein diet.
After eating a mixed meal, containing protein, carbohydrate and fat, protein synthesis is optimized for around three hours, and amino acid levels remain elevated for up to five hours, according to bodybuilder and nutritional scientist Dr Layne Norton.

What this means is that to optimize your MPS levels, consuming a meal around every five hours, when amino acid levels start to dwindle is probably a good idea. That’s not to say it’s absolutely necessary – missing this five hour window will certainly not hamper your progress too much, but it would be wise to aim to eat a mixed meal roughly every four to six hours. (Ref 2)
 

The Post Workout Window

There’s a mythical 30 minute window in the bodybuilding world.

Supposedly, if you wait longer than 30 minutes to get some protein and carbohydrate into your system after finishing training, your workout is wasted and your muscles will disappear. This may just be a tiny bit of an over exaggeration however.

Again, it probably is a good idea to have a protein and carb-based meal shortly after your workout to help replenish glycogen stores and kick-start your muscles’ recovery process, but if you miss this cut-off, it’s really no big deal.
Your body is still digesting and processing food you ate several hours earlier, and will have ample supplies of protein and carbohydrate before it starts tapping into your hard-earned muscle.

So if it’s convenient to have some food or a shake post-workout, go for it. If not, just fuel up when you get home.
 

So What Should I Do?

The simple answer is to do what works for you.

If eating every two to three hours suits your lifestyle and schedule, then go right ahead and do that, just don’t expect any new magical gains. You might find you’re slightly more full, don’t get hunger pangs and remain more alert, but it won’t do much more than that.

Likewise if you’re uber-busy and can’t make time to eat that frequently, stick to the good old fashioned three square meals a day. Heck, you could even take this down to two, or go the whole hog and just eat one meal.
Fasting-style diets such as Lean Gains, Eat, Stop, Eat and the Warrior Diet have become massively popular in recent years, and seem to work great for fat loss. But then pro bodybuilders tend to eat every few hours. So the real answer to what meal timing structure is best is “it depends.”

Hit your calorie and macronutrient goals, train hard, monitor and adjust your plan, and everything else should fall into place.
 

References

1. “Meal Frequency and Energy Balance”; Lyle McDonald; http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html
2. “Optimal Protein Intake to Maximize Muscle Protein Synthesis”; Layne Norton; http://www.biolayne.com/wp-content/uploads/Norton-J-Ag-Food-Ind-Hi-Tech-2008.pdf
 
AUTHOR: Mike Samuels is a personal trainer, writer and online coach based in Southampton, UK. Get in touch with him at www.healthylivingheavylifting.com and on facebook: HealthyLivingHeavyLifting
 

Maria Kang and her ‘No excuses’ attitude towards health and fitness has garnered a lot of media attention as of late. With the likes of Yahoo, CNN and The Huffington Post all weighing in their opinions with articles related to her and her fitness inspired pictures.
 

Maria’s critics say she is ‘fat shaming’ with her photo she recently published on her facebook page (below). Putting up an unfair expectation on people and making them feel bad for the way that they look. Some even go as far as calling her a bully and say she should take down all these photos and apologise to those offended. Her legion of followers and supporters say the photos are meant to be taken in a positive way. They find inspiration and motivation in the fact that Maria can do it, and they can do it too. Maria was kind enough to talk to us about her thoughts and feelings on the subject and responds to those who have reacted negatively to her photos.

 
Check Out Maria Kang’s Fitness Interview With T&T Here: Maria Kang Interview
 

 

Could You Tell Us How This Whole Media Storm Started?

Yahoo published an article about my ‘non-apology’, which was posted on my Public Fitness-oriented Facebook page. It stated that I had a lot of critics who disliked my “What’s Your Excuse” profile pic because they felt it was fat-shaming and bullying. I responded with a post that went viral (millions of views, thousands of shares and comments) that told critics to start taking accountability for their negative thoughts.
 

Why Do You Think It Blew Up So Quickly?

I think it touches a nerve for a lot of people. Most people used a lot of different excuses as to why they didn’t make their health a priority and my apology pretty much stated that the reason you are unhealthy is because you choose to be. That pissed a lot of people off. There are also controversial issues about motherhood, body-shaming and bullying that challenged people. In no way was I saying someone should look like me, however, I believe my body is a direct result of hard work, dedication and discipline.
 

Did You Ever Expect A Reaction Like This?

In the past year of that photo circulating the internet I was receiving similar reactions (mostly positive with a few negative) all saying the same critiques: that I neglect my kids, I’m a bad mom, I have good genetics, I am narcisstic, etc. So yes, I’ve become accustomed to both positive and negative reactions but I had no idea it would spark an international conversation!
 

 

Why Do You Think People Took The Photo So Negatively?

Several reasons. I think people thought I was perpetuating this skinny, unrealistic ideal for women, which by the way, I think is ridiculous. I am not incredibly lean or skinny. Since being overweight has become so normalized in our society we have forgotten that if you have healthy habits before kids, you will continue them after pregnancy and manifest a healthy physique (like mine).

I also think it forced people to wake up and look at their own excuses and realize that it could possibly be invalid – because I am a very normal person who juggles motherhood, work, home maintenance and obligations without a nanny, a personal trainer, a maid or a chef. I am a real person, not a celebrity who has tons of resources.
 

Do You Think People Think You Had It Easy Or Where Naturally Skinny etc?

Definitely. People played the genetics card with me constantly, which was annoying because genetics isn’t what made me wake up at 5:30am and run on my home treadmill. Genetics wasn’t what made me plan my meals and choose to eat a healthy salad at a Fast Food restaurant. Genetics isn’t what made me train hard and break through fitness plateaus weekly at the gym. It was mostly my lifestyle. My mother is overweight and that is why I prepared myself for the arduous journey I had ahead to maintain my physique after having kids.
 

 

What Does The ‘What Is Your Excuse’? Photo Mean To You?

It means what’s your excuse for not making your health a priority. If I can have three kids in three years and make my health a priority, then so can you.
 

Do You Think It’s Similar To The Hundreds Of ‘No Excuses’ Images?

Yes I do. All the other inspirational No Excuse images all display a person who overcame incredible odds to be in great shape. If having 3 kids in 3 years isn’t a challenge then I don’t know what is!
 

Some Photos Of Yours Have Been Branded As ‘Fat Shaming’ Can You Tell Us What You Think Of That?

I really don’t even understand that concept well to tell you the truth. Throughout this process I felt like people were ‘fit-shaming’ me if anything. We are in a generation where we are in this ‘body acceptance’ movement, which I think is great. However, I think we should also accept and celebrate those who are healthy (of all sizes).
 

 

How Has Your Life Been Effected Since It Appeared On The News?

For the first couple weeks it was hectic but things have gotten back to normal. I do get recognized more often – but I was always kind of recognized in my own community because of my local media spots, community involvement and Facebook page. I still have a loud voice as a fitness advocate, I just have more people listening to me now.
 

What Do You Say To People Who Were Offended By The Photo?

I would say that it wasn’t my intention for anyone to feel bad. If you felt bad, this is an opportunity for you to reflect on things that have influenced your negative perception because my intent was to tell the viewer to workout – to not use excuses for not putting your health and fitness as a priority. If you don’t think it’s important, I am pleading to you now to realize that it is. Regardless of what you attain in this world, you don’t own any of it besides your body.
 

Has This Effected The Kind Of Content You Will Produce In The Future?

No. I’ve always been an open book. My website mariakang.com has nearly 9 years worth of writings beginning from when I was in my twenties and single, then having all my children and starting my businesses, up until this very day in dealing with this controversy. I am a very transparent person and thrive on connections, service and making a difference.
 

 

You Have So Many Supporters Who Cite You As A Massive Inspiration. What Do You Want To Say To Them?

Thank you. I appreciate all your emails, messages and comments. It’s tough right now to respond to everyone (I used to dedicate hours every Friday evening to do so) but now it’s gone out of control – as a thank you to my supporters I wrote a Free No Excuse Program earlier this year, complete with nine chapters and it is posted on my website.
 

What Advice Would You Give To Moms Who Say They Are Too Busy?

Making time is like budgeting your bills. You need to figure out opportunity costs. I know I need at least six hours minimum (preferably 8) for sleep. I don’t watch a lot of TV or read novels. I have a very limited amount of time so I schedule in a workout in the early mornings, while I’m waiting for my child to get out of school, during a lunch break, at the park or when they go to bed. Whatever time it may be, I make sure I complete it somewhere in my priorities.
 

What Are Your Plans Moving Forward?

There are a lot of great opportunities. I am excited to complete my Belly Ball (which has been in the production for nearly a year), film some DVD’s, publish a book and possibly (crossing fingers) help other moms on a national media stream. I am also excited to grow my nonprofit, Fitness without Borders (www.fitnesswithoutborders.org) and service more children through our Family Bootcamps and Sports equipment donations.

For More Of Maria Please Check Out:

Website: www.mariakang.com
Facebook: www.facebook.com/mariamkang
Nonprofit: www.fitnesswithoutborders.org
Instagram: www.instagram.com/mariakangfitness
 

Mention fasting to a bodybuilder, physique competitor or high level athlete, and you’ll probably be greeted with howls of derision.

For so long, the idea that eating small, regular meals is far superior for building muscle, losing fat, providing energy and optimizing performance has been prominent in the world of fitness and nutrition.

Fasting appears to be counterproductive to just about every goal you could have. You need calories, protein and carbs to build muscle, so how can fasting help with that?

Sure, fasting may help cut calories, but what about your metabolism? That slows down when you don’t eat, doesn’t it?

And for performance – there must be a reason why pro sportsmen and women are always sipping energy drinks, taking bites from bars and conduct post match interviews while downing their team-sponsored protein and carb shakes. Plus, you’ve probably had some pretty sucky workouts in the past when you’ve not eaten beforehand.

It seems that regular eating and performing and looking your best generally go hand in hand.

But then again, many cultures are based around fasting, and while this might be for religious reasons, it doesn’t seem to do them any harm. You also have the fact that fasting clearly helps curtail your calorie intake, which can only be a good thing for weight loss.

Maybe it’s not so clear cut after all. Let’s delve a little deeper and find out more about intermittent fasting.
 

Debunking The Metabolism Myth

It’s not entirely clear where the idea that you have to eat every few hours to “stoke your metabolism” comes from. In fact, metabolism actually goes up slightly when you fast for 72 hours, according to nutritionist Lyle McDonald.
Your metabolic rate is related to the total number of calories you eat, and has nothing to do whatsoever with how often you consume a meal. So that’s the “frequent feeds = better results” notion blown completely out the water. (1)
 

 

Benefits Of Intermittent Fasting

By far and away the main benefit of fasting is that it helps you control your calorie intake.

We all know that to lose fat, you must consume fewer calories than you burn, thus putting you into a calorie deficit and in an optimal environment to burn fat. But getting into a deficit can be hard work, especially if your calorie intake is already on the low side. Trying to spread 1,500 or even 2,000 calories out over a 15 or 16 hour period from breakfast to bedtime can be seriously tough going. Eating five or six meals per day means you might have some meals that contain little more than 200 calories. Unless this is a kilo of lettuce with a small serving of chicken breast, there’s no way this will keep you full.

However, chances are there have been times when you’ve been busy at work when you’ve completely forgotten to eat. Five, six, maybe even seven hours have gone by before you realise you’ve not eaten. In reality, you don’t feel too bad.

Imagine if you could go for seven hours of the day consuming zero calories – you’d then have just another seven or eight left to eat your entire day’s allowance, leading to much greater fullness after each meal.

It’s also thought that fasting can help stabilize blood glucose and lower insulin, giving you greater fat loss. Fasted training may also put your body into a state where it’s far more receptive to post-workout nutrition, and can lap up your PWO protein and carbs even more efficiently than under a regular eating pattern. (2)
 

Drawbacks Of Intermittent Fasting

Plainly and simply, fasting just doesn’t work for some people.
It’s all down to your schedule, genetics and preferences, but you might find it too tough to go for more than a few hours without food, and feel weak and pathetic without a proper most workout meal under your belt.

There’s also the issue of protein synthesis. While the idea that you can’t use more than 30g of protein at one sitting doesn’t hold much weight, protein synthesis and levels of protein in the muscle tend to hold steady for around four to six hours, meaning that leaving it longer than this to eat may have a negative response. (3)

Plus, try bulking on 3,00 to 5,000 calories per day and getting all of these in just a few hours. I feel sorry for the stomach, not the mention the bathroom of anyone attempting to do this.
 

 

Intermittent Fasting Diets

The most popular form of intermittent fasting is the LeanGains diet, popularized by Martin Berkhan. It involves eating all your calories in an 8-hour window, starting at any time of the day you choose, though most practitioners choose to start eating around lunchtime and finish mid-evening.

LeanGains goes hand in hand with carb cycling. Every day should be high protein, but your workout days are high carb and low fat, and rest days are low carb, higher fat.

Eat-Stop-Eat involves a 24-hour fasts. While this is more drastic, the bigger drops in caloric intake through these fasts means you can eat more calories on your non-fasting days.

Ori Hofemkler’s version of intermittent fasting is “The Warrior Diet” which is based around a 4-hour eating window, usually last thing at night. It’s a halfway house between LeanGains and a full 24-hour fast. (4)
 

Considerations

Intermittent fasting is not a fad, nor is it a quick fix. While it may have certain small benefits over other diets, there are also drawbacks to it. As with anything, whether you follow an IF-style diet or not will not be the main factor in your success.

In fact, the only reason for switching over to IF would be for convenience, or if you enjoy eating larger meals. Someone with a very busy schedule, or who trains better fasted may find IF works fantastically for them. Likewise if you prefer eating regularly, and like to graze throughout the day, IF is not for you.
 

Tips

If you do decide to go down the IF-route, here are a few handy pointers to get you started:

• You still need to count calories, along with macronutrients – proteins, carbs and fats.
• Take a BCAA supplement throughout your fasts. This ensures you’re getting amino acids without ingesting too many calories.
• Calorie-free foods/drinks (coffee, tea, diet drinks, sugar-free gum, etc.) are fine during your fasting periods.
• Eat your biggest meal of the day post-workout.
• Keep a food diary and log your feelings, hunger levels and gym performance to determine whether IF works for you.

References

1. http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html
2. http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html
3. http://www.biolayne.com/wp-content/uploads/Norton-J-Ag-Food-Ind-Hi-Tech-2008.pdf
4. http://www.romanfitnesssystems.com/blog/intermittent-fasting-201/
 
AUTHOR: Mike Samuels is a personal trainer, writer and online coach based in Southampton, UK. Get in touch with him at www.healthylivingheavylifting.com and on facebook: HealthyLivingHeavyLifting
 

How Did You Get Started In Health And Fitness?

I fell in love with healthy and fit lifestyle about 7 years ago!! I was so interested in changing my body beyond what others think they are able to achieve and so many people inspired me to just go for it. None of my friends were into fitness or competing, but I was so interested to see how I can change my body and look like one of those amazing fitness models in the magazines. I started learning so much about training,supplements and diets, and what works best for my body. I started out doing gymnastics my whole life from the age of 4, so I already had the discipline for training, knew I have to be consistent and believe in myself. I love eating clean and training 6 days a week, I couldn’t do it any other way! Training gave me a lot of confidence in myself and made me a healthier and happier person. I am always so positive and never look back!!
 

What Is Your Best Accomplishment So Far?

I have recently competed in Las Vegas at THE WBFF World Championships and placed really high in two categories – 4th in Bikini out of 120+ girls and 6th in Fitness out of 80+ girls. It was the most spectacular show and such an amazing experience! I got to meet top fitness models in the industry who are based in USA and I couldn’t believe they knew who I was and they came up to me. We all start somewhere and once we accomplish our goal and get recognised, it feels amazing!
 

 
I won Bikini Championships in Queensland, Australia past few years but competing in USA at a World’s show was my dream. I made that happen this year and it was just incredible!

I am also happy I made my dreams come true as I help other girls achieve their goals! I create personalised Diet, Supplement and Training Plans for girls around the world and have some amazing transformation stories! For enquiries you can email me at Vlatka.Dragic@hotmail.com
 

What Is It Like Competing?

I stay motivated by surrounding myself with positive people, competing and being close with my friends who are into fitness. As I know I have girls who look up to me, I need to make sure I am in great shape all year round. Healthy lifestyle makes me happy and I love the reward I get from it. I also compete twice a year so that keeps me going – I ensure my mindset is set on strict comp prep!

Competing is such a great experience, you get to test your mind and body what you can achieve and then celebrate your results on stage. I have so many people following my progress constantly and it is always fun to do more shows and get yourself out there!
 

 

What Workout Routine Has Worked Best For You?

I train 5-6 days a week and I love Supersets! I always keep my routine interesting, fast, effective and transformative!
 

Monday - Legs

Tuesday – Upper body circuits: Back, Shoulders, Biceps, Triceps

Wednesday – Abs

Thursday – Glutes

Friday – Upper body circuits: Back, Shoulders, Biceps, Triceps

Saturday – Abs

Sunday – Rest day

Top 3 Favourite Exercises And Why?

I love Butt-Building Legs and glutes are my favourite body parts to train and I always focus on working on those body parts and everything else just falls into place…

My favourite exercises: Smith machine deep squats, Plie Dumbbell Squat, Overhead Barbell Squat.
 

 

Favourite Form Of Cardio?

I always do moderate intensity cardio. I go for my early morning beach power walks every single day with my puppy before breakfast! During comp prep, I also sometimes do night time cardio at the gym. This usually consists of moderate intensity cardio on the cross trainer with added intervals, 30seconds on Level 11 followed by 60 seconds on Level 5. I found this type of cardio works best for me.
 

 

What Is Your Diet Like?

My diet is full of lean protein, clean carbohydrates, and healthy fats!

I have plenty of: almond paste, avocado, steak, seafood, chicken breast, green vegetables: broccoli, green beans, asparagus and cabbage, brown rice, sweet potatoes and oats.

I always keep my diet clean and have one cheat meal every weekend. When I’m preparing for a competition, my diet is every strict and all of my food is measured. I try to always keep it consistent as the final result is so worth it!
 

 

Any Staple Healthy Meals That You Always Eat?

I love cooking but I do keep it pretty simple. My favourite meal would be steak, chicken or kangaroo on the BBQ using chilli and spices, summer green salad and avocado!

Healthy treat that I eat every day in the afternoon when I feel like something naughty is: Mix 1 tbs Almond Paste or Natural Almond Butter, 2 Tbs raw oats, 1/2 scoop Chocolate Protein Powder (I use Isomorph WPI by APS) and add little water. Once mixed together tastes like sweet nutty chocolate paste! It is completely quilt free and completely delicious!
 

What Food Would We Find In Your Fridge?

Avocado, Kangaroo patties, Steak, Salmon, Chicken breast, Eggs, Tuna cans, Garlic, Pepsi Max, Water and Green vegetables: broccoli, green beans, asparagus and green cabbage

I only ever buy healthy food!
 

 

What Supplements Do You Use?

I am lucky enough to be sponsored by Flush Fitness – biggest Australian supplement distributor, so I use a lot of their amazing supplements on daily basis.
 

Isomorph WPI by APS lean protein powder
Musclewerks D-fine8 fat burner
Black Bombs by DY Pre-workout
Vitamin C
Multi-Vitamin
PrimaForce Taurine
Chaind’ Out BCAA’s
Glutamine
Fish Oils

What Are Your Tips For Success For Beginners (General Advice)?

Make sure you are drinking at least 3L of water per day
Stick to a nice clean diet and training, they need to work hand in hand!
Be consistent and don’t give up! Make it a lifestyle!
 

 

What Is The Best Advice You Have Ever Been Given?

Change in your diet & training program is always good!

When you start a new training routine or diet, you are challenging your body to change! When you repeat it a number of times, your brain adapts to the skill and it doesn’t have to work as hard at performing it!

Change your exercises, the intensity, the format, the number of reps / sets, the length of your rest period.

Be open to change and trying new things!
 

Your Abs Are Amazing! What Are Your Favorite Ab Exercises?

My favourite Ab exercises are:
Ab Roller
Bench bent knee – hip raise
Cable crunch

Your Best Tips For Losing Those Last Few Pounds?

Don’t guess things or listen to any personal trainer out here.

Speak to a professional in the fitness industry – someone you look up to, someone who has abs and physique you are trying to achieve as they will be the best to give you the right advice.

I help a lot of girls I inspire as they want to achieve same goals I have achieved. I have been there many times and always give them all my knowledge to help them be a better version of themselves!
 

Give Your Best 3 Health Tips That People Can Implement Instantly:

1. Don’t buy any unhealthy food at the supermarket. Ever!
2. Eat clean during week days and allow yourself a relaxed meal on Saturday night… and a dessert!
3. Do weight training and cardio at least 5 days a week. Make it a priority.

Where Does Your Motivation Come From?

Speaking to and looking at amazing fitness models in USA! Girls like Jen Jewell, Vanessa Tib and Ingrid Romero are so inspiring, they look incredible but most of all are nice and down to earth. They speak to me and are always so nice.
 

For More Of Vlatka Please Check Out

Location: Gold Coast, Queensland, Australia
From: Zagreb, Croatia
Contact Info:
Email: Vlatka.Dragic@hotmail.com
Facebook Fitness Page: VLATKADRAGICFITNESSMODEL
Instagram: @vlatkadragic

YouTube Fitness Video: http://www.youtube.com/watch?v=7OMiKZLnw7g

# of clients: 50 Personal Training clients at Empire Fitness Centre / 5,000+ clients online
Rates : For Personal Training packages, Beach Boot Camp Packages or Diet, Supplement and Training Plans email me atVlatka.Dragic@hotmail.com
Sponsors: Flush Fitness – largest supplement supplier in Australia and SunTanOn Tanning
 

Biography

For as long as I can remember I was always the one who hated shopping for clothes, hated sports because I was always last and mostly hated the world because I didn’t like myself very much. This wasn’t directly because of my appearance. I struggled with depression for some time throughout my teenage years and it wasn’t until I found that I deserved to love myself and that

I deserved to be happy that my whole outlook of life changed – it changed for a healthier and happier one. I always remember being bigger and by the time I’d reached 16/17 I weighed approximately 210lbs. I didn’t understand anything about food or nutrition, nor did I know water existed, or how to spell the word exercise.

The beginning of my journey started on the 5th December 2011. Yep, right before Christmas and surprisingly not the new year . What sparked this change, was that I broke my ankle in July 2011.
 

 
My x-ray of the metal plate and six screws in my ankle!

I had been running through our nearby woods as much as I could for the weeks leading up to my injury (which happened on a night out). I was weighed for the first time in a long time before ankle surgery and weighed in at 92KG (203lbs). I had weighed more previous to this, I had once weighed 210lbs but I could never pluck up the courage to see what the scales said.

I was embarrassed and angry and the nurse asked me to tell her again what I weighed because she wasn’t sure, even saying it aloud made my blood boil. I could never describe the frustration of laying down doing nothing all day but the main thing was that I couldn’t run anymore. I couldn’t run, so I had to do something. I had to eat right. Eating right through recovery lead me to losing 14lbs and those 14lbs were the babies which got me going.

I did it without being able to move, what would I be able to achieve when I could walk again?! I’m here now at 139lbs and working harder than ever to keep myself and other people motivated. I hope you enjoy my little story of how my life completely changed on the day I decided I should love myself as I was and who I could be.
 

 

Guide

I lost the main part of my weight (45lbs) through ‘clean eating’ and more importantly better, more cautious eating. I have currently adopted the Ketogenic way of life which is an extremely low carbohydrate intake and high fat intake with moderate protein. I chose this for many reasons mainly related to my energy levels and overall performance in exercise.

I’ll include a sample of each way of eating. I have lost 11lbs since changing to Keto and I feel absolutely wonderful. I do count calories, I aim to eat 1400-1500 on rest days because I don’t do much and my work is not very active. On days I exercise I eat more of course, either most or all of the calories I burn. On cheat days I eat sometimes well over 3000 calories, I’m a big eater with a big love of food! All calories are not created equal BUT it’s good to keep an eye on them.
 

Clean Eating Day:

Breakfast:(if I had time of course)
Oatmeal mixed with Vanilla Whey protein powder with blueberries/rasperries and walnuts.
Or Whey Protein shake with two boiled Eggs and a slice of wholegrain bread

Lunch:
Wholegrain rice, chicken breast, spinach, healthier choice cottage cheese
Or Canned tuna and Cashew nuts with Cous Cous or Quinoa with one boiled egg

Dinner:
Salmon Fillet, Asparagus, Sweet Potato fries & Broccoli
Turkey Breast, Broccoli, Quinoa

Snacks:
Whey Protein Shake, Banana, Fruit, Eat Natural Bar

Oatmeal With Peanut Butter, Fresh Fruit Smoothie (Done With My Juicer) And Green Tea.

Salmon, Sweet Potato Fries, Boiled Eggs, Greens, Prawns.

Keto Day:

Breakfast:
Sausage (97% beef), scrambled egg with cheese, bacon & haloumi fried in coconut oil.
Lunch:
Chicken with the skin, mayonnaise, chorizo with spinach and Broccoli & Cheese.
Dinner:
Broccoli, mince, bacon with melted cheese. Strawberries, clotted cream, dark chocolate and hazelnut butter
Snacks:
Peanuts, cheese cubes, walnuts, berries, almonds

 
An example of a meal in my diet now, My ‘fry up’ omelette!
 

Three Egg Omelette, Cheese, Sausage, Bacon, Spinach And Chorizo. Sprinkled With Feta Cheese & Avocado

 

 
I will always stand by feeding your SOUL, if you have chocolate on day 2 of your journey then DON’T beat yourself up, you haven’t failed & you haven’t reversed any progress. What you have done is maybe made a mistake that you can comfortably learn from. Otherwise you have made a decision which you’re happy with and that is absolutely okay too. Nobody is perfect and we are all human.

Throughout my entire journey I have not set foot in a gym, I’ve used the pavement as my gym and Jillian Michaels and Shaun T as my trainers. Although I did half of the Insanity program at home with Shaun T last year before I unfortunately became very ill, the main exercises that I did which showed most results were jogging/walking/running (no rules, just get outside) and Jillian Michaels 30 day shred from the comfort of my own bedroom, which is just as great for more than thirty days.

I also did do some weight training with dumbbells and using my own body. I made sure I had 1-2 rest days a week to make sure my body got enough rest and for the rest of the week mixed things up. Of course some weeks I rested and lazed about more than others, it’s just about finding moderation with everything you do, including the naughtier foods we can eat!

You don’t have to do a LOT of different exercises to lose fat, if you do then great but often people think it’s too much hard work and they’d need to do a lot of exercise, it’s not the case… all I do is lift and run. Running burns a lot more than just fat, it’s an amazing stress reliever.
 

 

Interview

Before Stats:
19 years old
5’3
Highest Recorded Weight: 210lbs
Waist Size: 40” (101cm)
Stomach: 46” (117cm);
 
After/During Stats(I’m Not Done Yet!):
21 years old
5’3
139lbs
Waist size: 30” (76cm)
Stomach: 35” (88cm)

How Did You Put On The Weight?

I’d always been a larger girl. I did put on weight rapidly when I went through a period of depression and this was due to finding comfort in food, especially junk food. ‘The vicious cycle’ which is something that we often hear about did have a hold of me. With food being so readily available to make you feel better even for a slight moment, it was easy to eat more, move less and in turn then gain weight. I was absolutely oblivious to healthy food being available and didn’t think that my body was capable to do anything like running.
 

 

How Did You Feel About Yourself At Your Heaviest Weight?

Although my appearance was something which did get me down daily, feelings of not being deserving of doing anything great for myself or by myself were prevalent. I didn’t feel that I could do anything out of the ordinary so what would ever be the point? Of course through a lot of time and hard work I found that of course I could change things if I felt strongly enough about it and believed in myself enough.

I hated clothes shopping. Everything that I could buy would be black (I refuse to buy black now!), it would need to be baggy and not figure hugging – and that was even if it did fit. From the age of 13 I remember shopping to be an emotional experience, my Mum hated to see me so upset because I couldn’t wear the clothes the other girls could wear. Now I have the problem of being far too picky ;p.
 

What Sparked Your Dramatic Change?

I would say that my broken ankle sparked the initial change but it was probably the weight loss that happened post broken ankle. Not being able to walk and losing 14lbs just by eating better? Pretty lazy if you ask me . I’d pretty much had enough, I’d made all the excuses in the book and it was time to make things better and look after myself.
 

Were People Supportive Of Your New Lifestyle?

I am lucky to be surrounded by supportive people and my family. Even though I’d eat separately from my family in the beginning they would still support me.

I am also extremely lucky to have support from over 13,000 people from all over the globe who follow my weight loss blog on Tumblr. Without them I wouldn’t be here now, I can never thank them enough and it comes from the bottom of my heart!
 

What Did You Change In Your Diet?

It’s a slow process but I basically educated myself about the different macronutrients and how many calories I needed per day. I introduced protein shakes on the very first day of my ‘main’ journey, even at 190lbs! This was thanks to a friend of mine, Ashley, who works really hard on his physique.

He scribbled out the misconception that girls turn into bodybuilders if they pick up a weight and drink protein shakes! They were great for snacks whenever I craved chocolate and I found that I actually eat more now than I did when I was larger. It’s about changing from sugary drinks to diet drinks and then to water (Slowly but surely). Then changing from chicken dippers, to breaded chicken breast to just chicken breast. And white bread, to brown bread, to whole-wheat bread.
 

What Would We Have Found In Your Fridge Before? What Would We Find Now?

HAHA! Well, you’d have definitely found pork pies, profiteroles (you still might find those), cans/bottles of dr pepper, left over pizza, pizza, sausage rolls.

You’d now find; Broccoli, spinach, asparagus, avocado, chicken, turkey, duck, cheese, strawberries, berries, cream, salmon & bacon.
 

What Exercises Did You Begin To Do?

In the beginning I stuck with Jillian Michaels 30 day shred and I walked on the treadmill so I could recover my broken ankle as best as possible. I then picked it up by going for walks/runs/jogs to just get moving! Around 10 months into my journey I did part of the Insanity program.
 

Any Tough Points On Your Journey?

Absolutely. Wow, if I counted them I’d be here all day. I don’t lose weight gradually, I go the whole month sometimes with no loss and then I go through a ‘Whoosh’ of weight loss, so I have to keep focused and not rely on the scales for encouragement. The toughest time was without a doubt falling ill in November 2012 until April 2013. During this time I couldn’t exercise at all, I had to stop insanity and then my eating became affected.

I wasn’t in a very good place. What was the most important was the fact I GOT BACK ON THE WAGON, I must’ve spent the last 5 months getting it back together again and finding the motivation that I need. I gained some weight back (not a lot and nowhere near as much as I’d expected) but I found the courage to start again.

You have to keep fighting, no matter what life throws at you, you have to keep your goal in your mind at all times and you will succeed.
 

 
Here is one of my quotes from my blog (www.lovehealthlift.tumblr.com) which I think would fit great here;

• When you have a good day, congratulate yourself for having a good day. Today was better than yesterday. Today is a step forward and not backwards.
• If you are trying to lead a healthy lifestyle it won’t happen in one day. I promise you. In fact I allow a few weeks in order to get ‘back on the wagon’. MY FEET DRAG OFF THAT WAGON HONEST. A) Because junk food is addictive. You’re not weak, your body is wanting it – you’re strong for realising that you are wanting it and you are strong for making a better decision and B) Because not everyone can go cold turkey mentally, we are all human and we all need to go slow.
• You have the ability to change anything in a second. The next WORD and you could choose to have a completely different outlook. You are absolutely free, see how beautiful that is?
• Remind yourself that you are wonderful for making a change and even when you feel that you are most motivated – motivate yourself even more. Do something different, write down your achievements and your goals.
• Progress won’t come in a week, man your body is like WHAT IS GFOIGGNHGI ON REALLY. Don’t get disheartened alright? Just keep going because everything is changing biochemically inside and the scales won’t tell you ANYTHING about that.
• WE ALL FALL DOWN. It’s fact. So don’t let it pull you back. Just imagine you are climbing a mountain and you’ve just lost your footing. You ain’t at the bottom are you? Kick anyone who tries to push you off and who doesn’t believe in you.
• CHANGE takes time, either have to accept it or complain. Don’t choose the latter. If you are on a path – stay there… if you need to rest do it but just get right back up tomorrow
• Anything that isn’t easy is worth having

How Did You Stay Motivated?

Motivation has to come from within and it IS in there somewhere, especially if you think about it every single day. You can look at millions of pictures of photo shopped celebrities but not one person is like you, on the ENTIRE planet, you must shape yourself. Also the girls in the magazines don’t look like the girls in the magazines! So you have to keep it in mind that at some point you’re going to have an off day, when you do just move forward from it. I keep myself motivated by motivating myself when I am feeling like I’m all maxed out of motivation. It needs to happen every single day even if it’s just a reminder that you can do it and you can achieve, it’s inevitable.
 

What Advice Would You Give Someone Who Was Looking To Lose Weight?

Ah what a great question.

• The beginning is always the hardest part, once you get that out of the way you’re on a good run!
• Don’t restrict what you eat, eat better… not less.
• Don’t think of yourself being on a diet – it’s a lifestyle change. The word ‘diet’ is unfortunately now related to restriction. If you feel you’re restricting yourself, your body will KNOW and it will want you to eat everything you can see to avoid risk of starvation, it’s part of human survival. You’re not on a diet, you’re looking after your body.
• Food is the most important thing, don’t exhaust yourself by working out for hours then forgetting about making good food. Food is so important and exercise just helps you bob along faster.
• Recipes! FIND THEM! They are everywhere and there are some amazing resources you can use. When you’re having a rubbish day and yes I did say ‘WHEN’… run or walk down to the shops, buy the ingredients and cook!
• Be prepared to educate yourself, there is a lot of information available but it’s not commonly known. Do lots of research and put it into practice.
• Write down your goals, make yourself a motivation board, track what you’re eating, read the back of the packet and allow yourself room for set-backs. We need set-backs so we can learn from them.
• Nobody can sell healthy eating in a bottle, don’t waste your time on products that will never give you what eating well and eating enough does.
• Cravings will diminish if you give it enough time. Sugar is physically addictive so push through the first couple of weeks, you’ll find that you won’t crave so much.
• If you’re hungry then EAT.
• Don’t punish yourself or your body. Your body is your best friend, treat it well. It didn’t care about how your thighs looked this morning or whether you can fit into your old favourite dress, all it cared about was making sure your heart was still beating to allow you to wake and live another day.
• Do something today. Whether you run a marathon or make the choice not to give up, do something to make your self proud. Whether you beat your personal best or you get outside and walk, remember that you are doing something which is forcing you forwards. That’s what matters.
• Take your time, progress is progress and even if you’re standing still you’re not going backwards.
• Don’t hate yourself for having a three course meal with extra ice cream/chocolate. Hell, don’t hate yourself for eating a six course meal! The only way you are ever going to succeed is if you accept what has happened, learn from it and make a better decision next time. Me hating myself after I had a burger? I ate another one fairly soon after cause I felt negative about myself and my choices. Accepting I made that decision, it wasn’t gonna be detrimental to my progress, it tasted good and I probably wouldn’t remember even having one by tomorrow? I felt better so in turn I ate better
• Love yourself as you are and love every bit of what you will become!
• Surround yourself with supportive, positive people.
• Keep in mind what you want most. This is ALL of the time. Wherever you are. If you glance in the mirror, imagine how that will look in 6 months time. Your goals and targets need to be in the forefront of your mind, keep building it up and then you’ll get to the point where you won’t look back.
• I have fallen in the water COUNTLESS times but I never let myself drown. Don’t doubt yourself. None of this ‘I’m so unfit, I’m so outta breath when I run so what’s the point’ I COULDN’T run, I was the most pathetic runner you have ever seen, but that is not the point. Every second that you try, every minute you spend on yourself and every healthy hour that you count… you are closer than you were before. You’ve had a bad day? Yep, we all do.. we need those days in order to know what the good ones feel like.
• Ignore the scale, the scale measures a lot more than just body fat and far too many people let it beat them down. You cannot gain 2lbs in a day, accept water fluctuation and don’t take the scales so seriously, measure yourself and TAKE PHOTOS!
• You’re great as you are right now, you’re gonna have to keep reminding yourself of that and that you’re about to get even greater!
• Never give up

Did You Make Any Mistakes When You First Started?

I never really thought of them as mistakes, just things to learn from. I didn’t exercise too much or eat too little, I just looked and still do look after myself and my body. It’s the only one we will get, it was time I started to treat it right ☺.

Like I have said it is a long process, in the beginning I was a little bit like ‘UGH LOOK AT MY LEGS, I WANT TO LOOK LIKE HER’ until I learned that negativity about myself only led to other poor choices, being positive gets me much much further. Now I thank my legs for allowing me to walk, whatever they look like. I am unique and that in itself is wonderful!

I ALSO did believe that I had to eat small and frequent meals in order to boost metabolism and lose weight faster, but I then later found it is a myth (there are a lot of them!)
 

Did You Use Any Supplements?

I do! I love my chocolate protein powder. I take multivitamins, potassium, magnesium, pro-biotic, omega 3, physillium husks, MCT’s and BCAA’s.
 

What Are Your Goals For The Future?

I have many goals for my future, this is just the beginning! I don’t want to tell the world of my ideas but just know they are exciting and I’ve found my way in life now. I never ever knew what I wanted to do as I got older, I just muddled through hoping something would come up and it did, there is nothing else I want to do in life. I want to become a nutritionist and a personal trainer, help people, inspire people and much much more!

I don’t have a goal weight because I want to gain ridiculous amounts of muscle, I just keep hitting goals which are more important than numbers, such as a faster running pace, heavier bicep curl & smaller pants!
 

For More OF Rae Please Visit:

You can check out my blog which includes tips, food posts and motivation at www.lovehealthlift.tumblr.com.

Thank you for giving me the opportunity to share my story Trimmed&Toned!
 

It’s time for some good old myth busting! Nothing like exposing some of the crazy training stories out there in the fitness industry. There are so many of them these days it’s hard to keep up! These would have to be my top 8 myths BUSTED!!!
 

1. Crunches Will Give You Abs

This is one of the biggest myths out there when it comes to training. If you’ve ever heard the saying ‘abs are made in the kitchen’ then I’m here to tell you it’s true. No amount of crunches will ever give you abs if you aren’t eating the right foods. Crunches will strengthen your core, but will not give you wash board abs! Abs is all about how much fat you’re carrying, not how many crunches you’ve pushed out.
 

2. Weight Training Will Make Women Bulky

I always have a bit of a giggle with this one. I really wish that this was true sometimes, especially when trying to put on muscle for an up and coming show. Ladies, don’t be afraid of the weight room unless you don’t want to be toned and shapely. The number one reason most women start exercising is because they want to lose weight. Well this is your best solution! Resistance training will have you burning calories hours after your workout, and give your body the best tone & shape.
 

3. Long Training Sessions Every Day Will Build Muscle Mass

Long training sessions over too many days is actually counterproductive for building muscle mass. Muscle mass is only built when you are resting. If you’re not giving your muscles the time to recover and repair, then you’re killing yourself without the gains! Rest equals muscle.
 

4. As Long As You Keep Training It Doesn’t Matter What You Eat

Number 1 rule: “You can’t out train a bad diet” This is the GOLDEN RULE. I’d give up the gym before giving up eating well. What we eat is pretty much 80% of the reason we look the way we do. Eating too many calories and training to lean down simply doesn’t work.
 

5. Scales Mean Everything

If there was one myth I wish we could banish it would be this one! Jumping on the scales simply tells you the force of gravity to keep you on this earth. What we more so need to look at is our body composition. How much fat and muscle are we actually carrying? Two people could be the exact same weight and height, but look completely different. One can be carrying more muscle then the other, and so their physique looks completely different. Ditch the scales I say, and start looking in the mirror!
 

6. Quick Weight Loss From Fad Dieting Is Sustainable Long Term

Fad dieting is just that. IT’S A FAD! It’s a quick way to drop loads of weight in a short amount of time. There seems to be so much emphasis on everything happening now these days that people forget about the long term effects of these diets. What ever happened to going back to basics and eating with balanced? Yo-yoing up and down with your weight is harmful physically and emotionally. If you want the weight off for good, look at health and fitness as part of your lifestyle, not just something we do 8-12 weeks before summer!
 

7. Eating Carbs Will Make You Fat

How many times have you heard this one? The fact of the matter is your body NEEDS carbohydrates for energy and won’t at all make you fat if eaten in moderation. What leads to excessive weight, is too many calories. If you’re consuming excessive calories from anything like protein, carbs or fat then yes it will lead to weight gain. The key is moderation is everything.
 

8. If You Stop Training Your Muscle Will Turn To Fat

You have as much chance of turning a frog into a cat as you do getting your muscle to turn to fat. This myth is complete & utter fiction and has scared so many people from weight training. Muscle and fat are 2 very different types of cells and one can’t possibly change into the other. What you are actually seeing is muscle shrinking and the person looking less toned.
 

For More Of Laura Please Check Out:

Facebook: LauraDebenedictisAtLauraFM
Instagram: laurafitmovement

Leave the stuffing to the Turkey this Holiday! With Thanksgiving a few days away and Christmas just around the corner, I thought I would dive into a few ways to beat the holiday bulge, stay focused on your goals and still enjoy the festivities!
This is one of the most enjoyed and gluttonous of times, marked by excesses of food and alcohol, so here are a few ways to stay in shape without depriving yourself of home cooked meals and delicious desserts!
 

1. Plan Ahead

Since you know the traditional food is not the healthiest of choices, plan ahead of time and keep your diet clean weeks before the holiday. You are more apt to not overdo it when you are in a routine of eating healthy. The thought of “undoing” the work or progress that you have made is sometimes reason enough to stick to a plan!

If this is a time that you plan to enjoy yourself, think of it as a cheat meal. A reward for all your hard work! But, the key is to not overdo it. Plan ahead of time WHAT meals you are going to eat, and of course it is important to remember, everything in moderation.
 

2. Eat A Healthy Breakfast

So the holiday has finally arrived, but that is no excuse to throw in the towel on your diet for the entire day! Choosing a healthy breakfast option to start your day not only keep you full so you don’t eat in excess, but also keeps you mentally focused on your goals.

Also, DO NOT skip breakfast! Skipping meals, especially breakfast can do more harm than good. If you are thinking “well if I don’t eat much the next few days I can enjoy Thanksgiving..” you will have a rude awakening. Skipping meals will cause you to overeat and binge at the holiday function, or even worse, alter your metabolism.

Your metabolism is one of your body’s functions that breaks down food into smaller, usable parts for energy and overall health of the body. The saying, “if you don’t use it, you will lose it”, is similar to how your metabolism works. When you skip meals, your metabolism is at a stand still and does not have to work to break down the food, thus it begins to slow down. Then when you actually do eat that pumpkin pie, your metabolism is not able to break the food down as quickly, and as a result the food is stored as fat.
 

3. Examine The Spread Of Food

Survey all the food before diving in. Look at everything and ask yourself, “What will I enjoy having the most?” and eat that. It is not necessarily about depriving yourself, but more or less about eating the foods that will bring you the most satisfaction.
 

4. Take Small Portions

Take small portions of your favorite dishes and avoid seconds and thirds! Fill up on things like veggies, but don’t deprive yourself of the good stuff! Everything in moderation is acceptable.

Keep your plate colorful! Add things like cranberries, green bean casserole, broccoli and salad. Although some of those dishes have butter and cream in them, chances are they still have fewer calories than stuffing or buttery mashed potatoes.

However, listen to your body cues! When you begin to feel full, take notice and stop, this is one way to avoid overeating.
 

5. Don’t Drink Your Calories

You do not have to abstain from a drink or two, but it is important to realize that alcohol adds to the calorie count for the day. It is important to know where those excess calories are coming from because instead of a sugary margarita you may want a dessert dish instead!

Also, if you are going to drink choose a light beer over a regular-calorie beer and stay away from those heavy, sugar-filled drinks because they are full of calories.
 

6. Focus On The People, Not The Food

Remember the Holidays are meant to give thanks and to spend time with loved ones and family, not just for the food. When you focus on catching up with a family member or friend, you will be focused less on the food on the table.
 

7. Take A Walk

Take thirty minutes each day and enjoy the fall weather! Even on Thanksgiving, take a walk in between meals to help you digest and keep you from feeling “stuffed.” This is also a way to take a break from the overwhelming sight and smell of food.
 

For More Of Author Alyssa Agostini Please Visit:

Facebook: www.facebook.com/AlyssaMAgostini
Fan Page: www.facebook.com/AlyssaMichelleAgostini
BodySpace: www.bodySpace.com/AlyssaMichelle
YouTube: www.youtube.com/AlyssaAgostiniWBFFPro
Twitter: www.twitter.com/AlyssaAgostini
Instagram: @Lyssax0
Tumblr: Alyssa-Michelle-Fitness.Tumblr.com

How Did You Get Started In Health And Fitness?

I was fascinated by nutrition throughout high school and started lifting weights early in my college years. I really wanted to build muscle and gain strength, so I combined my knowledge on nutrition with weight lifting and before I knew it, I was spending all my free time reading about fitness competitors and their journeys. In 2012 I decided to step on the stage for the first time and never looked back.
 

What Is Your Best Accomplishment So Far? Proudest Moment?

My first competition was a huge accomplishment for me. I used to be the quiet, shy type but ever since going through my first contest prep, I’ve branched out in so many ways. I’ve had to be patient with myself as I journey through every phase of life…we are always changing!

In regards to my business accomplishments, I have been published in various fitness journals and magazines, one of them being Paleo Magazine. I have made appearances on a few podcasts as well, where I had the opportunity to share my testimony. I am so blessed to be a part of such an amazing industry.

I have also built my own website and coaching practice, MoonFitness. My blog is really what launched my entire fitness career and I’ve met a lot of amazing people through it. I created my first e-book this year, The Moon Power Cleanse, which serves as a great clean eating lifestyle guide for all ages. I love spreading the good word on health and fitness and I’ve been very fortunate this year with my goals!
 

 

What Is Your Workout Routine?

My routine changes based on whether I’m in on or off season. When I’m in off-season, my focus is building lean muscle mass and I’ll hit every body part once a week, legs twice, and HIIT 2-3 to stay lean. Right now I’m just maintaining, so my workouts look like this:
 

Monday: 20-40 minutes AM cardio on stepmill: Glutes/Hamstrings
Tuesday: 20-40 minutes AM cardio on stepmill: Shoulders/Arms
Wednesday: 20-40 minutes AM cardio: Back
Thursday: 20-40 minutes AM cardio: Glutes/Quads
Friday: 20-40 minutes AM cardio: Shoulders/Chest
Saturday: 20-40 minutes AM cardio: Plyos/Legs
Sunday: Rest

 
I usually stay within the 15-20 rep range and perform every exercise for 4 sets. For legs, I stick with lunges, squats (all kinds), lying leg curls, leg extensions, leg presses, and smith machine single leg lunges. For shoulders, I prefer lateral raises, dumbbell presses and rear delt flies or the reverse pec dec. Arms are very basic for me, just a few dumbbell or cable curls for biceps and overhead extensions for triceps; back day involves pull ups, deadlifts, cable rows, lat pull downs and barbells rows. When I do chest, I do bench presses with dumbbells or barbells.
 

Top 3 Favourite Exercises And Why?

Definitely squats, deadlifts and pull-ups. They’re compound movements that require a lot of effort and attention to form; I always feel so strong when I make a personal record in these exercises and they never fail to add strong muscle to my body!
 

 

Favourite Form Of Cardio?

I like any kind of HIIT whether it’s on the treadmill, stepmill or a track. I’ve been doing a lot of stepmill lately to help round my glutes but it’s good to mix it up every once in awhile. Steady state running bores me to death so I like to stick to high intensity as much as I can!
 

What Is Your Diet Like?

Meal 1: ½ cup oats, 6 egg whites, 1 T almond butter
Meal 2: 4 oz chicken, 1 cup green veggies
Post Workout: 1 scoop protein powder, ½ cup oats
Meal 4: 4 oz turkey, 1 cup veggies, ½ cup rice
Meal 5: 4 oz chicken, 1.5 cup veggies
Meal 6: Egg whites

 
My diet changes a lot. Sometimes I will get really creative and invent lots of new protein recipes like bars, shakes, pancakes, etc but other times I keep it pretty simple. Either way, my philosophy is that food is more than just fuel; food is a pleasure and we should eat clean but still have fun with it. My carb intake changes the most depending on whether it’s on/off season. Right now, my carbohydrates are lower but as I ease back into off-season post show, the macros will increase so I can build more muscle.
 

 

What Food Would We Find In Your Fridge?

Chicken, turkey, TONS of eggs, green beans, asparagus, bell peppers, Walden Farms syrup, Celsius, pre-cooked brown rice and quinoa.
 

How Has Studying Nutrition Helped You On Your Fitness Journey?

Oh man, nutrition is my biggest passion. I am a certified health coach and I study health foods just for fun! Nutrition is really the biggest puzzle piece to health and fitness. Diet can make or break your goals and it’s so important to eat clean to create the body you desire.
 

What Supplements Do You Use?

BCAAs, l-carnitine, protein powder, vitamin-c, multivitamins
 

 

What Are Your Tips For Beginners?

Be consistent! So many times people get on board with healthy eating for a week or two and then fall off the wagon because they don’t see immediate results. The sooner you view health and fitness as a lifestyle, the sooner you will relax and give your body the time it needs to transform. Enjoy the process and remember to make your health a priority!
 

What Is The Best Advice You Have Ever Been Given?

“Your body is always changing.” This helped me to realize that it’s okay to not look “perfect” all the time. I’ll go through periods where I weigh more and carry more body fat because I’m striving for muscle growth. And then cutting season comes around, when I can lean out and then enjoy being more toned! I’m not always going to look the same, so it’s good to accept that NOW so that I can learn to love my body no matter what shape it is in.
 

 

How Do You Handle Set Backs & Bad Days?

Set backs for me usually come in the form of self-doubt. So to get out of that rut, I usually do something that makes me happy like cook or bake. I love to share recipes on my blog, as well as take pictures of them artistically. Just getting out my camera and doing some food photography will usually put me in a better mood!
 

Did You Make Any Mistakes When You First Started Out?

I definitely made a few and I’m still making some to this day. The biggest mistake I can think of was trying to out-train a bad diet. You must eat for your goals to make progress!
 

 

Give Your Best 3 Health Tips That People Can Implement Right Now:

1. Keep only clean, nutrient-dense foods in your kitchen.
2. Create a workout program and find a partner if need be.
3. Take it ONE day at a time.

Your Best Tips To Getting Into Contest Shape/Losing Those Last Few Pounds?

If you’re just looking to lose a few more pounds, keep your diet very clean and cut out the alcohol. Contest shape is trickier and requires even more discipline. Make sure your diet is spot on and your workouts are intense. You can even try decreasing carb intake and increasing cardio!
 

 

Where Does Your Motivation Come From?

My motivation comes from my love for my self-discipline and a challenge. I have a lot of will power and bad food doesn’t phase me anymore, so it’s very easy to stay on track with my diet. I also love to challenge myself to improve all areas of my life, including my physique. So putting those two together and making health a priority has really made a powerful contribution to who I have become. I want to inspire others through my blog to make their bodies as healthy as possible. Not perfect, not extremely lean, not constantly photo-shoot ready- JUST healthy and fit. All that takes is good food and an active lifestyle.
 

Favourite Fitness Models?

My favourite fitness model is Jessie Hilgenberg. She’s got an amazing physique, a great attitude and a constant desire to help others. Her photos are always really classy and they show off her hard-earned physique in a very inspiring way. She’s not all about “me me me” like some fitness models can be, but she’s in it for the right reasons. Jessie promotes her love for health, food and fitness similarly to how I do, so I resonate and look up to her a lot!
 

For More Of Madelyn Moon Please Visit:

www.moonfitness.net
www.facebook.com/moonfitness
www.youtube.com/mvmoon100
www.twitter.com/moonfitness
www.instagram.com/moonfitness
www.pinterest.com/madelyn_moon

Hitting a plateau is frustrating. You’re working hard & giving it your all and yet…the scale isn’t moving. If you’ve been feeling stuck, here’s a few tips to help.
 

1. Move It!

Exercise keeps your metabolism going strong. Interval training, especially at high intensities is incredibly effective. HIIT workouts burn more fat & keep those calories burning long after you’ve finished your workout.
 

2. Bottoms Up!

Drinking water can also increase your metabolic rate. Some studies show that drinking a glass first thing in the morning can really get the calories burning. Be sure to keep up with it throughout the day, too. If needed, set a reminder on your phone to drink a glass every hour or two.
 

3. Pump Some Iron!

Muscle will kill the fat & your body will burn more calories even while you are sleeping. This tip goes for everyone, including all the ladies out there! You will not bulk up from lifting weights. We don’t produce enough testosterone to build big muscles, so we actually get tighter & leaner from strength training.
 

4. Eat!

Instead of three large meals, opt for five smaller meals. Eating every 3 hours keeps your metabolism running high all day long. When you wait too long to eat, your body goes into starvation mode. At that time, your metabolic rate slows right down & your body will cling to the stored fat. Just be sure to keep your portions in check as you add in your extra mini-meals. Don’t eat more food, simply space your calories out throughout the day.
 

5. Eat Smart!

Eat the right kinds of foods. Choosing fresh & unprocessed food helps your body run at its best. That means a high metabolism & lots of energy. Some of the best foods for a metabolic boost are lean meat, fruit, & vegetables.
 
Don’t let a plateau get you down. Use these tips to bust through & keep right on moving!
 

For More On Author Sarah Franzel Please Visit

Sarah Franzel: ACE personal trainer & Beachbody Coach
facebook.com/SarahFranzelFitness
fitnessbymom@gmail.com

Arnold Schwarzenegger is pretty much the undisputed king of fitness and bodybuilding. He has inspired millions of people throughout the years taking bodybuilding and fitness to the mainstream.

Born in Thal, Austria in 1947, Arnold was dominating the sport of competitive bodybuilding by the time he was just 20 years old, becoming the youngest Mr Universe winner in history and going on to win this title another 4 times. He has also won the Mr Olympia title 7 times.

His physique is one of the most recognizable in all of bodybuilding, setting the benchmark for hundreds of future bodybuilders. Known also for his work ethic and charismatic personality, he has surpassed being ‘just a bodybuilder’ and became an icon in the film industry as well as becoming the Governor of California.

Here are our top 20 most iconic Arnold Schwarzenegger pics. Showing off his incredible physique as well as personality and lifestyle.

You can check out our full gallery of over 150 Arnold pics here: http://www.trimmedandtoned.com/arnold-schwarzenegger-the-best-gallery-of-this-fitness-bodybuilding-icon-158-pics
 

Top 20 Most Iconic Arnold Pics

Marissa Michelle Rivero is one of the top fitness models and bikini competitors in the industry today. She is a team edge athlete and is sponsored by extreme nutrition.

With over 225,000 instagram followers, she has inspired so many people to hit the gym and work on bettering themselves and their bodies. She is currently dating top IFBB Bodybuilder Frank McGrath, who is widely known for his incredible physique and work with top supplement brand, Animal.
 
You can check out Marissa Rivero’s instagram here: Marissabishhhh
 

Marissa Rivero Gallery

Marissa Rivero Pics