How Did You Get Started In Health And Fitness?

I never thought that I would be a fitness model (which I started doing at age 39!), let a alone a fitness, nutrition and motivational MENTOR to so many. Nutrition and Fitness was always a hobby to me for years and years while I navigated the world of Medical Device Sales. It wasn’t until I hit rock bottom that I DECIDED to start my life over, make a change to myself and move into fitness and nutrition full time. You can see the full story of how I hit rock bottom and made the transformation here: You Make Your Own Luck!
 

What Is Your Best Accomplishment So Far?

In my career, I would have to say my 7 day jump start program (http://7DayJumpStart.com) . What started as a guide for ME and my friends turned into a major transformation for tens of thousands of people and it is what launched my business.
 

Honestly, having Celiac Sprue does not affect me negatively one bit. I always giggle when someone things it’s an awful thing. It is the most easily managed disease and it makes you HEALTHIER! Gluten needs to be OUT!

What Is Your Workout Routine?

I am active most every day but my FOCUSED and intense training are 3-4 days a week. I train functionally using primarily my OWN body weight and I NEVER use machines that isolate. I also do not break up body parts or do long slow drawn out cardio on machines ever. Favorite exercises are plyos, pullups, chin ups, plank based moves, sled pulls, lunges, battle ropes jump ropes and sprints.
 

What Is Your Diet Like?

I eat natural unprocessed REAL foods! If it GREW or came from a mother eat it! Processed foods are OUT. I eat VERY similar to what is on all of my programs and plans.
 

What Food Would We Find In Your Fridge?

You would find LOADS and LOADS of fruits and veggies! You would also find organic free range chicken, harboilded eggs, shell fish, wild fish, macadamia nuts and lot’s and lot’s of freshly made veggie juice.
 

Unprocess your diet, Be ACTIVE and surround yourself with positive and supportive people.

What Supplements Do You Use?

I use only a few supplements. Whey protein sometimes pre and post workout, BCAA’s and a natural caffeine and B vitamin energy shot before my workouts. I also take probiotics daily.
 

You Have Been Diagnosed With The Autoimmune Disease, Celiac Sprue. How Does This Affect You & How Have You Managed To Work Around It so Successfully?

Honestly it does not affect me negatively one bit. I always giggle when someone things it’s an awful thing. It is the most easily managed disease and it makes you HEALTHIER! Gluten needs to be OUT but when you eat a natural food diet- one that is free of processed foods, THOSE are gluten free by nature! Easy ☺
 

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

Thank you! ANYTHING plank based ☺ The 12 week super shred HERE: 12 Week Super Shred Plan and the Shredded Ab Program HERE: Natalie Jill’s Shredded Ab Program are very similar to how I train.
 

You Help So Many People Get In Shape! Has Their Been One Story That Sticks Out In Your Mind As Being The Most Rewarding?

There are SO many… the common theme is that I showed them HOW to do it in THEIR lifestyle and help them not only figure out their “why” but I teach them in a way that is easy to understand HOW to change their body. There is so much information overload out there and there is so much black and white in your face “you MUST do this, no exception…” and THAT is very very hard for people to learn and change with that! I make things simple, realistic and obtainable and it works. My favourite transformation however of all time was Jim Walthers. I have his whole story here: http://nataliejillfitness.com/jims-family-transformation/
 

What Are Some Of The Most Common Questions You Get Asked By People & How Do You Respond?

How do I get rid of my lower belly pooch. Hands down, number one question ☺ I wrote a BLOG with all of my answers to that because I was answering it so many times http://nataliejillfitness.com/how-to-get-abs-questions-answered/
 

How Do You Handle Set Backs & Bad Days?

I hang out with my daughter, my boyfriend or my dog… all three of their unconditional love help to remind me what life is REALLY about.
 

Did You Make Any Mistakes When You First Started Out?

Of course! I tried to be all things to all people. You can’t be ☺ I focus on the positive people that WANT to change and I work with my strengths.
 

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

Unprocess your diet, Be ACTIVE and surround yourself with positive and supportive people.
 

Other Than Fitness, What Are You Interested In?

ANYTHING that my daughter is interested in (I just get lost in time with her!), shopping, eating out, hiking, and just being outside…
 

Where Does Your Motivation Come From?

I wish I knew because I would bottle it up and sell it! Not sure but I am highly motivated and it is a constant. I have a never ending list of things I want to do, share and teach!
 

For More Of Fitness Model & Health Icon Natalie Jill Please Check Out:

http://NatalieJillFitness.com
http://Rev-4.com
http://Instagram.com/NatalieJillFit
http://Facebook.com/NatalieJillFit
http://Youtube.com/NatalieJillFitness

Ross Dickerson is a WBFF PRO, Fitness Model, Personal Trainer and proud I-Supp Brand Ambassador. He is sponsored by Machine Fitness and is known for being super ripped, year round. Ross offers custom training and diet plans through his personal website, teaching others his unique philosophies on training and fitness.

I was brought up in the US from a young age although originally from London. Having moved around a lot, finding the right direction and what I wanted to achieve in life was tough. Things changed when I moved back to London and joined a gym. From there I slowly started to learn and tried new things by observing others. Inspired by people in good shape, I decided this is what I wanted too. I still train in the same gym I walked into as a 9 stone guy in 2008.

Ross has developed an amazing following on his social media pages and website. He has changed many peoples lives and physiques and he consistently posts up motivational transformation pictures of his clients. He has over 40,000 followers on his instagram page who follow him every step of the way. Check out Ross’s social media below and be sure to follow him for more fitness motivation!
 

For More Of Fitness Model Ross Dickerson Please Check Out His:

Instagram: http://instagram.com/dickersonross
Facebook: https://www.facebook.com/DickersonRoss
Twitter: https://twitter.com/DickersonRoss
Website: http://www.dickersonross.com/

Ross Dickerson – This Fitness Model & WBFF Pro Fitness & Bodybuilding Instagram Videos!

A great exercise to really hit the upper back and traps. I find shrugs just aren’t enough to really build up the size within my traps so I use this exercise followed by a more isolated movement such as DB shrugs. Check out loads more tips and workouts on site.

Some of my top abdominal exercises I use throughout my training. With abdominals I find mind to muscle plays a massive part to help engage all areas of your core. Focus on every contraction*

Abdominal Circuit: V-Sit Crunches – 20reps T.R.X Squat Thrust – 20reps Russian Twist – 20-30reps Repeat 3-4 times if needed 30 seconds rest after completing all 3 exercises. Think about using abdominals and focus on every contraction*

So it was abs day and no equipment so we all know what to do…improvise!

Heavy weighted pull ups are key to getting size in those lats. Mix it up, keep it varied!

Prowler Pulls…Mixing it up, lifting heavy, getting those gains*
Messing around the gym with a few things to keep my training interesting. Always good to switch things up to keep my body guessing!

Front squats are key for getting growth in those quads…8×8 today to mix it up and keep my muscles guessing!

Kayla Itsines is a 23 year old Personal Trainer from Adelaide, Australia. Her journey began in 2008, when she started a personal training course at the Australian Institute of Fitness. After graduation, I took a job at a “women’s only” personal training center in Adelaide, Australia. Kayla soon realised that some of the traditional techniques weren’t getting the clients the results they where looking so she devised her own style of training combined with proper nutrition and soon people where starting to see amazing changes with the plan Kayla had produced.

I soon left the training facility, and started my own company aimed at helping women achieve a bikini body in the most efficient and effective way possible. My clients saw amazing results in 12 weeks or sometimes even sooner, and began to tell their friends and spread an amazing positive message.

Kayla then started to branch out and develop a social media presence to help her spread her fitness techniques and philosophies to the masses and how it has worked! Kayla has almost 50,000 likes on her facebook page and over 535,000 followers on her instagram account.

When I was young, I always said: “I don’t know what I want to be. I just want to help people.” Fitness has become my passion, and I now get to help women around the world every single day. I hope to inspire you to be the best you can be.

Kayla regularly posts up videos of her workouts to her instagram page and we have collected all the best workout videos below for you to look and and learn from! Enjoy!
 

For More Of Fitness Model & Personal Trainer Kayla Itsines Please Check Out Her:

Instagram: http://instagram.com/kayla_itsines
Facebook: https://www.facebook.com/k.itsines
Twitter: https://twitter.com/kayla_itsines
Website: http://www.kaylaitsines.com.au/

Kayla Itsines – Personal Trainer ‘kayla_itsines’ Best Instagram Workout Videos!

After year 12 ( 5-6 years ago ) I swear I had THE WORST posture on earth. My chest muscles were SOOO tight from basketball training… and also from just being hunched over a desk all day. I learnt to stretch out my chest and strengthen my back muscles*. This essentially relaxed my chest and tightened my back, pulling my chest outwards and shoulders back. @tobi_pearce help me so much with my posture * ( my boyfriend ) Obviously he could see what I couldn’t. SO here are some of the back exercises I do.. with a little Will Sparks music to make it fun

Arms arms arms arms!!

Managed to make it better lighting. This was filmed at 10pm at night by @tobi_pearce **See girls! You can still be STRONG but SMALL and LEAN. I’ll make a post about that today for you girls actually !! *Good idea Kayla

keep going, you can do it

Partner work with my sister

Because what else would Kayla be doing at 10pm at night?

Old school ** LOVE IT! Girls, I just want to say thankyou so much for all your positive feedback on the training guide I just released

Playing around with push-up variations. I love doing this kind of stuff!! Proof that I am getting stronger everyday!! I would have never been able to do this a few years ago!!

HAHAA thanks everyone**. This video almost got 20,000 likes! Is this pay back for all the times I caused your body pain? ** I suppose I deserve it hahaa enjoy laughing at me and my man

“Kayla !! How do you make your stomach look like that” … ‘Oh you kkowwww.. You just take a magic pill and it BAM! There you go’….. is that what you want to hear? The answer… YOU TRAIN FOR IT!!!! I have no ‘secret way’… It’s just hard work and dedication .. That’s it !! That’s the only way to get you there and keep you there …so stop asking ” what’s the fastest way ..” …. There is no cheat ways into fitness, health or your dream body. Work for it or don’t. Simple as that.

Re-uploading this for all the girls who need a little ‘home ab workout’ motivation today

PUSH UP VARIATIONS 1. Beginner push ups 2. Standard push ups 3. Tricep push ups( elbows back, hands in close) 4. Raised leg push ups. Love from me *and the team

Hey chickys I’ve had a few girls say that my stuff that I post is too advanced for them. Firstly I would just like to say, I can’t post about everything. The workouts I post are MY OWN workouts that I do. These are not workouts tailored for you personally. As you all know, I am a personal trainer and I do have a lot of paying clients. So I am unable give you a full workout routine with reps and sets (because I have clients who do pay me for this information) it would seem unfair to my clients to give it away for free. BUT as you know, I do listen to you … So here are a few beginner exercises which are much easier than the stuff I post. These are more controlled as they are done on the floor and not hanging from bars * so enjoy these!! Also, please do not ask if you can pay me to put something together for you – I can’t at the moment, sorry girls **that’s what my training guide is for. Hopefully it will be out before Christmas!! * love you all

Hi girls Not feeling 100% today – SO – I’m uploading this video for you. I posted this about 4 months ago to show girls some exercises that I do for my abs! So for the girls that keep asking, THIS is what I do. Plus more ! Check it out and try it at the gym The ball I am using is 10kgs, but always start light and build up! Some of these exercises are done slightly faster, just to make sure I could get a few in the video. Take it slow, take your time and do it right *

Boxing with my boyfriend @tobi_pearce ….who is just a sore loser and always tries to kill me hahahaha he loves me*** Here’s us using a few combos from our @fresh_fitness_aus boxing classes Partner Work!!

turning into an unhealthy obsession

Upper body workout at SNAP FITNESS

Feel the burn! Jump Squats. Jump Lunges. Combo of BOTH. * …. Bad move wearing my walking shoes to do jump exercises #mybad …. time to stretch!! 3sets 15-20reps

Daily routine: SKIPPING !! My client @askyeb got me addicted to skipping ** what A BEAUTIFUL day!! just enjoying the sunshine in my back yard

ABS *** I do this workout all the time – love it !! No equipment – home ab workout * I do 3 sets – 20 reps of each ( each side if it requires me to swap ) for those who want to know, the song is called Express Yourself – Diplo ft. Nicky Da B

Hahaha ALWAYS in the way of my morning workouts ** so I let Tyla join in!

Bad … But GOOD pain Foam Rolling Video. This is only 15 seconds of what should be about 20-30 minutes ! I have done a few posts about foam rolling so scroll through and check them out! No need for “coffee scrubs” and “firming creams” to get rid of cellulite and toxins..(stupidest thing I have ever seen) just foam roll and you will see a difference!! Follow @fresh_fitness_aus our bikini body

Just having a quick workout today! Trying some new things*! I was wondering girls Do you want me to make a longer YouTube video about something in particular? Stretching, jumping*, cooking, leg training, boxing… Please let me know in the comments below!

Workout timmmeee FRESH new moves ready@fresh_fitness_aus ??

As requested by you girls ! I have made you a video explaining how to do each exercises I posted earlier * I can only fit a few exercises per video – so I will upload the other two videos soon!

Sunday training with @fresh_fitness_aus !! ABS AND BOXING – was an amazing session ! Thankyou

Sunday bikini body arm session today!!!

laying an innocent game of basketball with dex – AND THEN HE BIT ME haha sore loser!!

hahaha me lifting the 25kg bar up. @desi_t FAIL hahahah too funny @tobi_pearce …. One hand … Too easy !** bloody 9:30pm ! Time for bed guys

ABS ABS ABS cool cool – so @leahitsines rocked up home just in time to film this* DON’T GO AS FAST AS ME! I just tried to get it all in. This flat bench only – ill do decline bench soon!

Just playing around with my new bikini body training guide photos!! So much fun* can’t wait!

Bit of everything * You can’t get mad that ” this is too hard ” because this is how I train and this is how my clients train – so keep trying and you’ll get there! Filmed by my sister @leahitsiness haha. Quality work there Leah :p apologies for the background of this video my dad is renovating his shed and it’s raining and cold outside so we both just came in here ! If you want any more videos – comment below what you want to see and ill try do some more. As you can see, my exercises are not easy – they challenge you!! If you are looking for ‘easy’ exercises – follow someone else girls! :p

Training day with @fresh_fitness_aus !! ABS ABS ABS ABS!!! Follow @fresh_fitness_aus !! ** love you guys!

Exercising from home today – not feeling the gym right now equipment = step, bosu and bench ! Filmed by@desi_t haha good job dez!

Olga Helena is an IFBB Bikini Competitor & Fitness Model From Iceland. She is 22 years old and has big plans for the future. As well as competing and training to a high level, she is also a full time Law Student. Olga, also known as Olga Helena Olafsdottir has almost 30,000 followers on her instagram account as she continues to post up amazing workout videos and motivational pics! Be sure to check out her media below!

For More Of IFBB Bikini Competitor Olga Helena Please Check Out Her:

Instagram: http://instagram.com/olgahelenao
Facebook: https://www.facebook.com/Olgahelenao

Olga Helena – Icelandic IFBB Bikini Competitor’s Best Workout Instagram Videos!

Goal reached

Getting better * pushing myself with a little help from HD-pump

Pull-up challange! Ten dead! Going to finish 15 dead pull-ups in a row before my compitition…after 6 weeks

Ice skating at rockefeller center

Shoulders day

Abs in the making

Workout at Paris Airport

Exercise with the girls that are going to compete at#arnoldclassiceurope in 2 weeks!

Brittany Tacy is an IFBB Bikini turned Figure Pro & Fitness Model who has achieved many accomplishments in her short career. Brittany was named BodyBuilding.com ‘s Best New Pro of the Year in 2011 and was a 2012 IFBB Bikini Olympian.

Brittany is also a MuscleMilk & StrengthWraps Sponsored Athlete. She also helps train her clients for shows and gets them stepping on stage in the best shape of their lives. Brittany has over 24,000 followers on her instagram page.
 

For More Of Fitness Model Brittany Tacy Please Check Out Her:

Instagram: http://instagram.com/brittanytacypro
Facebook: https://www.facebook.com/BrittanyTacyPro
Twitter: https://twitter.com/BTacyIFBB_Pro

Brittany Tacy – This IFBB Figure Pro & Fitness Model’s Best Workout Videos!

Had an awesome shoulder workout today. This video is pretty crappy, bc I had to film it from the floor. This isn’t my max on military’s, but it feels awesome to be able to kick up the 40s and get 2 sets of 8 in no problem, without a spot. It’s hard to tell from the angle, but they’re parallel on the way down.

Time to GROW! 2 sets of 8-10 with the 45s, thanks to the help of @scottlangill (he’s the guy from “the” AB pic) The video cuts off, but this was my 4th working set and 1st set of 8 with the 45s. My “lifting face” is super cute I know.

I showed you what it was like backstage at a Pro show & this is what it’s like the day/night before. Check-ins with my coach @kimbooddo, tanning, eating and a lot of lounging around.

I don’t always train abs, but when I do…. Now the reason why I’m swinging, is bc if you notice, I’m fully contracting my abs and holding the ‘L’ for a quick second. Stopping the momentum is harder than regular leg raises

One of the world’s most high-profile physique athletes, Ryan Terry is the first ever IFBB Pro Physique champion from the UK, First ever UKBFF National Physique champion, British Champion, European Arnold Classic Overall Men’s physique champion and former Mister Great Britain and Mister International, as well as being the face and body featured on advertising and posters for one of the world’s leading supplement brands USN. In 2013, Ryan has appeared on magazine covers such as Muscle and Fitness magazine in the UK and around the world.

As Mister International, Ryan spent a year travelling the globe promoting health and fitness. Now, as ambassador for USN and Mas Body Development, his regular personal appearances allow him to offer one-to-one advice to fitness fans all over the world.Besides his extensive travelling, Ryan devotes his time to a highly focussed training and nutrition regime in order to maintain his outstanding physique, ready for competitions and photoshoots. In his exclusive series for MyVideoPT, entitled ‘Cover Model Conditioning’, Ryan Terry reveals for the first time the secrets of how he prepares for a major photoshoot.
 

For More Of Fitness Model Ryan Terry Please Check Out His:

Instagram: http://instagram.com/ryanjterry
Facebook: https://www.facebook.com/pages/Ryan-Terry-Mister-International
Twitter: https://twitter.com/ryanjterry
Website: http://www.ryanterry.co.uk/

Ryan Terry – The Best Pics Of Fitness Model Mr International’s RyanJTerry Instagram!

Dianna Dahlgren was born in Fallbrook, California. Growing up she excelled in gymnastics and took this love of fitness further. After being scouted for modelling at age 13, she soon combined this with her love of fitness and went into fitness modelling.

She is also an IFBB Bikini Pro Athlete, winning numerous titles including the 2010 IFBB Europa Battle of Champions, the 2011 IFBB Phoenix Pro, the 2012 IFBB Houston Pro and the 2012 IFBB Los Angeles Grand Prix Pro Bikini. She is sponsored by Monster Energy & GNC.

Click here for Dianna’s Website | Facebook | Twitter.
 

You Can Check Out Dianna Dahlgren’s Gallery With Us Here:

Dianna Dahlgren – The Best Gallery Of This Stunning Californian Fitness Model [50 Pics]

Dianna Dahlgren – This Toned Fitness Model’s Best Instagram Workout Videos!

5 more amazing Female Fitness Model accounts you need to be following! All of these accounts provide the information and motivation required to reach that next level and the key to success is staying motivated and knowing what you want to achieve.
 

1. Jenselter

Jen Selter: @JenSelter #seltering Jen Selter has pretty much exploded onto the scene in 2013/2014, She is absolutely everywhere and all through her social media and instagram account where she has almost 3 Million followers. There’s a good probably you are following her already, but if not, be sure to check her out.

2. Caitlinricefit (Hiiighc)

Caitlin Rice, formerly known as Hiiighc has created a massive following on instagram, showing off her toned midsection and booty. She has almost 250,000 followers and growing everyday. She regularly posts motivational updated and definitely someone, like Jen Selter, who you want to follow if you want to work your lower body!

3. Stephaniedavisfitness

Stephanie Davis is a ripped Fitness Model and Bikini Athlete from Australia. She has razor sharp conditioning and often posts up videos of her workouts and exercises. If you are looking for some motivation to work your abs then look no further, Stephanie Davis is a must follow!

4. Anadfitness

Ana Delia De Iturrondo. Ana is an IFBB International Pro & Fitness Model who has almost 150,000 followers on her instagram. Ana posts a lot of pictures and really gives you an in depth look into her training and also the fitness lifestyle as well.

5. Alexandrabring

Alexandra Bring is a sculpted Swedish Fitness Model who trains hard and posts quality updates to her instagram account. She often posts pictures with her partner, and also a fitness model, Ako Rahim. Alexandra stays feminine while lifting heavy weights and working out hard.

Here is part 3 of are ’5 Instagram Fitnes Models To Follow’ series. Last time out, we brought you the likes of Jen Selter and Caitlin Rice. This time we have an equally great line of of the best fitness instagrammers around. People you need to be following if you are serious about getting fit and keeping motivated. Enjoy!

1. Mankofit

Massy aka Mankofit is an NYC Celebrity Trainer, Fitness Model, Competitor & Athlete. If you like fitness and workout videos then you need to follow Mankofit. She has posted hundreds of videos of her workouts, including heavy squat days and tons of bodyweight exercises.

2. Emilyskyefit

Emily Skye ia an Australian Fitness Model and Oxygen Covergirl. She is a Health & Fitness Ambassador and keeps her followers up to date with everything she is doing. She has an amazing mid-section and is always posting quality, motivational pics!

3. Mettelyngholm

Mette Lyngholm is an IFBB Bikini Fitness Athlete, Certified Personal Trainer and is sponsored by Gymnordic, Better Bodies and Magnifiqa. She is relatively new on the scene but is making a big impact and definitely someone you want to follow right to the top.

4. Amandalatona

Amanda Latona is a fitness icon and rally needs no introduction. She is a 9 time IFBB PRO BIKINI CHAMPION, a Team BSN Athlete, an FMG Athlete and is also one of the top Fitness Models in the world. Consistently posts updates about her life and training and is someone you want to follow as she knows exactly what to do in the gym and in regards to nutrition too.

5. Ashley_horner

Ashley Horner. #BecomingExtraordinary. Is a Bodybuilding.com spokesmodel, a triathlete, a bikini competitor and athlete and also a Fitness Model and Mother of two. Ashley is known for pushing her body to the limit and not performing just the textbook exercises and cardio. If you like training a little more intensely and want some new ideas than she is definitely one to watch!

Our 4th instalment of ’5 Fitness Models To Follow On Instagram’. If you’re not following these next 5 models then you need to be right away. They all provide amazing motivation and inspiration and have the bodies and fitness philosophies to get you were you want to be. Check out our other parts to this series for even more motivation fitness models on instagram.
 

1. Paigehathaway

Paige Hathaway is a Fitness Cover Model, Bikini Competitor and SHREDZ supplement Sponsored Athlete. Paige has almost 3/4 of a million followers on her instagram for a reason. Her body is one of the most desired in the whole fitness community and she always puts up great fitness and workout related pictures and videos. What are you waiting for?

2. Brittanytacypro

Brittany Tacy is an IFBB Bikini Pro going FIGURE & 2012 Bikini Olympian Monster Milk Sponsored Athlete. She is still young and provides brilliant updates of her life and lifestyle outside of fitness as well as posting up amazing videos of her working out.

3. Missprestin

Laura Michelle Prestin aka Miss Prestin is one of the most famous Fitness Models in the world. Her pictures are all over the web and she has one of the most memorable physiques in the fitnesss and bikini world.

4. Dizzy_fitness

Monique de Dios aka Dizzy_Fitness is a top Personal Trainer Sponsored by GNC and is an Ambassador for lift fitness apparel. She helps her many online clients with advice, training plans and nutritional guidelines. Be sure to follow Dizzy_Fitness if you want to work on your booty and learn more about healthy eating!

5. Terica04

Terica Messer is a Bikini Competitor & Fitness Model who trains under Michelle Davis with the MShell Fitness system. She has an incredible contest prep transformation photo and shows her fans everything it takes to compete on the stage at your absolute best. Check out her page now!

How Did You Get Started In Health And Fitness?

I’ve been playing basketball since I was very young, I guess exercising has always been in my life.
 

What Is Your Workout Routine?

My workouts are different every week. I work in a split that has 3 resistance training days that separate legs, abs and arms. I also do LISS cardio several days a week and a small amount of HIIT sprint training.
 

You Can Check Out All Jennifer Nicole Lee’s Instagram Videos Here:

Kayla Itsines – Personal Trainer ‘kayla_itsines’ Best Instagram Workout Videos!

What Is Your Diet Like?

I don’t use any supplements except for multivitamins. My general concept is that all nutrients can be acquired from food. Supplements are a convenience thing for women, I am not against them but just don’t require them in my life.

I typically have 3 mains meals and 2 snacks per day.

Breakfast: Eggs, tomato and avocado on toast
Snack: Tuna salad
Lunch: Yiros with salad, home made tzatziki and chicken
Snack: fruit
Dinner: Greek roast vegetables (sweet potato, pumpkin, capsicum etc) with home made chicken skewers.

What Food Would We Find In Your Fridge?

Mostly vegetables, fruit and a small amount of meat.
 

How Do You Handle Set Backs & Bad Days?

Just keep on working. Its not going to be forever.
 

You Run A Brilliant Business Helping People Transform Their Bodies. How Does It Feel Changing So Many People’s Lives? Is There A Story Or Person That Stands Out For You?

The reason I work doing what I do is because the transformations are what motivate me. Helping people change their lives and mindset is what makes my job so rewarding. I don’t pick or choose favourites all of my clients are equally rewarding. I think the most incredible change however was with one of my most recent clients uploaded to instagram. She was a young girl who has suffered from multiple auto-immune problems for years. She survived, worked hard and achieved amazing things, I am so proud of her.
 

 

What Are The Most Common Questions You Get Asked From Your Clients & How Do You Answer?

This almost always around belly or thigh fat. As I posted recently 8th April from what I have researched spot training doesn’t exist. Keep working, eat, living and resting properly and your body will reward you with what you want.
 

What Are Your Best Exercises & Tips For Getting That Ripped 6 Pack?

Consistency is without a doubt the most important thing.
 

 

Did You Make Any Mistakes When You First Started Out?

Definitely. Everyone learns a lot along the way. Nothing stands out in particular but I guess I have made some funny mistakes trying out new exercises I’ve invented.
 

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

1. Don’t do too much
2. Don’t change what you do too much
3. Take the advice of one person

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

Dont panic and stay consistent. People worry the closer the goal gets and they always try to change things up to force progress. Changing things all the time doesn’t achieve results, consistency and planning does. Stick to the plan.
 

Other Than Fitness, What Are You Interested In?

Basketball, Travelling and my puppy.
 

 

What’s Your Funniest Moment At The Gym?

The first time my boyfriend trained me. I was trying so hard to put on a tough face but really I was struggling. I told him 1 year later that I couldn’t walk for almost a week after our session.
 

Where Does Your Motivation Come From?

I think its the constant demand that I have online to help more people. This motivates me because I do not want to let any of them down, ever.
 

For More Of Weight Loss Coach & Fitness Model Kayla Itsines Please Check Out Her:

Website: www.kaylaitsines.com.au
Facebook: www.facebook.com/k.itsines
Youtube: www.youtube.com/kaylaitsines
Instagram: @kayla_itsines
Pinterest: www.pinterest.com/kaylaitsines

You Can Check Out Jason Goodale’s Full Interview With Us Here:

Jason Goodale: The Shredded Physique Athlete & Personal Trainer Talks With T&T

Jason Goodale’s Workout Routine:

I also do cardio 3-4 times a week on an empty stomach first thing in the morning around 05:30-06:00.
 

Monday: Chest And Biceps

Pec Deck – 4 sets of 8/10 reps (1 set is 30 reps for warms up)
Flat Bench – 4 sets of 8 Reps
Incline Bench – 4 sets of 8 Reps
Chest Dips – 4 sets of 8/10 Reps
Hammer Curls – 4 Sets of 8 Reps
EZ Preacher Bar Curls – 4 Sets of 8 Reps
Wide Grip Curls – 4 sets of 8 Reps
Alternating Dumbbell Curls – 4 sets of 8 reps

Tuesday: Hamstrings And Calves

Machine Leg Curl – 6 Sets of 4-6 Reps
Stiff Leg Deadlifts – 6 sets of 4-6 Reps
Incline Lying Leg Curl – 6 Sets of 4-6 Reps
Seated Calf Raises – 4 Sets × 20 Reps
Leg Press Calf Raises – 4 Sets × 20 Reps
Calf Machine Raises – 4 Sets × 20 Reps

Wednesday: Back And Triceps

Pulldowns – 4 Sets × 12 Reps
Pull Ups – 4 Sets × 12 Reps
Cable Row – 4 Sets × 12 Reps
Close Grip Bench Press – 4 Sets × 8/10 Reps
Tricep Pushdowns – 4 Sets × 8/10 Reps
EZ Bar Skullcrusher – 4 Sets × 8/10 Reps
Cable Kickback - 4 Sets × 8/10 Reps

Thursday: Rest Day

Friday: Shoulders And Abs

Military Press – 4 Sets of 8 Reps
Front Raises – 4 Sets of 8 Reps
Lateral Raises – 4 Sets of 8 Reps
Reverse Pec Deck – 4 Sets of 8 Reps
Hanging Leg Raises – 4 Sets of 20 Reps
Rope Crunches – 4 Sets of 20 Reps
Frogkicks – 4 Sets of 20 Reps

Saturday: Quads And Calves

Squats – 6 Sets – 15-20 Reps
Leg Extensions – 6 Sets × 15-20 Reps
Leg Press – 6 sets of 15-20 Reps
Walking Lunges – As many as it takes till failure
Hack Squats – 4 Sets of 15-20 Reps
Seated Calf Raises – 4 Sets × 20 Reps
Leg Press Calf Raises – 4 Sets × 20 Reps
Calf Machine Raises – 4 Sets × 20 Reps

Sunday: REST DAY

What Is A Typical Daily Diet?

I use a combination of moderate carbs, high protein and moderate fats. I find this method better for my results.

5:15 AM: Wake Up:
1 Scoop of NRG Fuel 100% BCAA & Glutamine (500ml) of cold water

7 AM: Breakfast:
50g of oats mixed with 1 Scoop of Banana TTP Anabolic and 250-350ml of skimmed milk
Fish Oil 3 grams, Multi-Vitamin, 500ml of water

9 AM: Mid-Morning:
5 boiled eggs with 125g of tilda basmati rice
500ml of water

11 AM: Morning:
1 chicken breast with 50g of Quinoa
75g of Walnuts

1 PM: Preworkout Shake:
1 Scoop of TTP Anabolic

2pm: Workout

3 PM: Post Workout:
2 Scoops of TTP Anabolic

5 PM: Dinner:
200g Lean Turkey Mince
1 small Sweet Potato

7:30 PM: Evening:
1 Turkey Breast
Salad and Greens

9:30 PM: Evening:
1 Scoop of NRG Fuel Casein
Multi-Vitamin

10:30 PM: (30 Minutes Before Bedtime)
ZMA
1 Scoop of NRG Fuel 100% BCAA & Glutamine (500ml) of cold water

For More Of Jason Goodale Check Out:

His Facebook: JasonGoodaleFitness
His Sponsor: www.nrgfuel.co.uk
His Twitter: @TheJAYABS
His Youtube: TheJAYABS
 

You Can Check Out Laura Renee Calderon’s Full Interview With Us Here:

IFBB Pro & Top Fitness Model Laura Renee Calderon Talks With TrimmedAndToned

What Workout Routine Has Worked Best For You?

I prefer heavy lifting over supersetting any day. I am a naturally long and lean girl and muscle takes forever to build but can go away quick! So this is what I like to do:
 

Monday: Legs/Glutes

Morning: Cardio 45 min Run

Leg Extension: 6×12

Squats: 5×6

Leg press: 4x 30 sec til failure

Calves 4×20 calf raises on leg press

25 min Cardio after, I like Cybrec Arc

Tuesday: Shoulders/Chest/Triceps

Cardio -45 min

DB press 5×12

Side Lateral Raises: 4×20

DB Pullover: 4×12

Skull Crushers: 4×10

25 min Stairs

Wednesday: Hamstrings/Glutes

Cardio 45 min

5×15 leg curls

BB Dead lifts 5×6

4×10 Goodmorningsv

DB single leg dead lifts 4×10 (each leg 10x)

15 min cardio Row machine. My legs are usually too tired to do any other type of cardio, plus the row machine kinda stretches you and shakes your legs out while rowing.

Thursday: Back/Biceps

45 min Cardio Run

Pull Downs 5×10

DB Curl 5×12

Cable Rows on machine 6×8

Pull uUs 4×8

25 min Cardio – Stairs

Friday: Butt/Shoulders

45 min Cardio

One Leg Butt press 4×15 (on each leg)

Cable butt kick backs 4×15 (on each leg)

Outer Thigh Machine 5×15

DB Shoulder Press 5×12

25 min Cardio

Saturday

Cardio of my choice, hiking, running, riding my bike…anything I want, usually outside

Sunday

Rest day!

 
CARDIO – I like to do 45 min of cardio in the morning on an empty stomach, I drink coffee then go and do some cardio. It doesn’t matter when or what you do, as long as you get that heart rate up and sweating then you are good!!

I split my lifting days in to two-three different body parts to focus on so I can really target that area and create a nice all around balance.
 

What Is Your Diet Like?

I eat pretty simply when in contest preparation. Egg whites, spinach, asparagus, fish, chicken, almonds, Oats, sweet potato and rice cakes. My philosophy on diet is that if you are consistent with your diet, You will see the results. Make healthy food choices, and you will be set. There is no one diet that is the winning diet. It comes down to eating right, use common sense and stick to it. If you eat fast food 1x a day you will see results, BIG results. If you eat chicken, brown rice and spinach everyday you will see lean results. I keep it simple, I don’t have all day to spend in the kitchen, I stick to those foods listed above and it has served me well.
 

For More Of Laura Renee Calderon Please Check Out:

Laura’s Facebook: LauritaReneeCalderon

You Can Check Out Scott Baptie’s Full Interview With Us Here:

Scott Baptie: Fitness Model & Nutrition Expert Talks With TrimmedAndToned

What Is Your Workout Routine?

I typically use the available research on hypertrophy for non-drug added trainees to my advantage and base my training around certain key principles. I often see many trainees following programmes that are too high in volume and too low in frequency. High repetitions, low rest, intense workouts are not optimal for hypertrophy for naturals.

From the novice to the well trained, a large volume of research recommends, for conventional hypertrophy, an 8-10RM load (75-80% 1RM), with 8-10 reps to failure or near failure, 1-3 sets per exercise, progression from 1–2 to 3–6 sets total per muscle group, moderate velocity (1-2 seconds for each CON and ECC), 60-180 seconds rest between sets, and 2-3 sessions per muscle group per week.

I have made great progress using the following routine devised by natural pro Dr Layne Norton.
 

Scott Baptie’s Workout Routine:

Day 1: Upper Body Power Day

• Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
• Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
• Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
• Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

• Pressing Power Movement: Squats
3 sets of 3-5 reps
• Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
• Assistance extension movement: Leg extensions
2 sets of 6-10 reps
• Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
• Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back And Shoulders Hypertrophy Day

• Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
• Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

• Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
• Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
• Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
• Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
• Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
• Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
• Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
• Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest And Arms Hypertrophy Day

• Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
• Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
• Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

What Is Your Diet?

Currently in an “off season” mode and building lean muscle so:
 

Breakfast: oats, whey, honey, omega 3 liquid, flax seed
Mid-Morning: a protein source and some form of carbohydrates with salad/veg and olive oil.
Pre-Workout: all-in-one formula like Maxipower or just beta-alanine, citrulline malate and caffeine.
Post-Workout: a shake if I am running short of time, but usually just a meal similar to my pre-workout so a protein source and some form of carbohydrates with salad/veg olive oil.
Dinner: probably a fish dish or steak and some form of carbohydrates with salad/veg.
Bedtime: nuts or seeds, maybe some oats, it depends.

 
My main philosophy on nutrition? Don’t micromanage! Too many people get bogged down with trying to fine-tune their diet and they worry about specifics such as carbohydrate timing, “the anabolic window”, the Gi value of food etc. Priority number one for changing your physique should be to hit your macronutrient targets at the end of the day whist ensuring you consume adequate micronutrients and fibre.

I see it as part of my job to de-mystify nutrition, to get clients to be less neurotic about their intake and to look at the research to find out why they are doing something rather than basing their training and nutrition protocols on “BroScience” – myths and anecdotes.
 

For More Of Scott Baptie Please Visit:

His Website: Food For Fitness
His Facebook: Scott Baptie Fitness
His Twitter: @ScottBaptie

You Can Check Out Courtney Prather’s Full Interview With Us Here:

Courtney Prather: Bikini Competition Champion And Fitness Model Talks With TrimmedAndToned

What Workout Routine Has Worked Best For You?

My philosophy when it comes to training is that there are 1440 minutes in a day, use 60 of them to work out. I train 5-6 days a week, and it is always intense and never boring. I like to mix it up with kettle-bells, HIIT, plyos and of course heavy lifting.
 

Example Of Courtney’s Weight Lifting Split:

Monday: Back/Biceps
Tuesday: Shoulders/Triceps
Wednesday: Legs
Thursday: Chest
Friday: Glutes/Calves/Abs
Saturday: Full Body Plyometrics
Sunday: Rest

 
Get the full workout here: http://www.bodybuilding.com/fun/prather-makes-perfect-workout-program.html
 

What Is Your Diet?

Just like I have a plan when I step in the gym, I have to plan my nutrition. I prepare meals in advance and eat 5-6 times a day. I did the ‘competition diet’, but the big picture is changing your habits and eating balanced and clean, in a sustainable way-food is fuel for my lifestyle.
 

Sample Diet:

Meal 1: ½ Cup of oatmeal, 1/2 cup berries, egg whites
Meal 2: 4 – 5oz of lean protein (chicken, fish, lean ground turkey) and lots of veggies, sweet potato
Meal 3: 4 – 5 oz of lean protein, veggies, 1/2 cup of brown rice
Meal 4: Whey protein shake, 1/4 cup oats, 1 tbsp peanut butter (blended with ice)
Meal 5: 4 oz Chicken and big salad
Meal 6: Casein protein and cottage cheese

For More Check Out:

Courtney’s Website: CourtneyPratherFitness.com
Courtney’s Facebook: CourtneyMPrather
Courtney’s Twitter: Court_Prather
Courtney’s Youtube: CourtneyPrather

How Did You Get Started In Health And Fitness?

As a child I was overweight so throughout my teenage years I struggled with body image issues, trying just about every fad diet out there to control my weight. It wasn’t until I was 21 and started working the front desk at a gym that I began to learn about weight lifting and proper nutrition. I was instantly hooked, and read every book or magazine I could find about fitness. One year later I got certified as a personal trainer. As soon as I began training clients I knew I had found my passion in life. Fitness has had such a positive impact on my self image and daily life, so I feel blessed to have the opportunity to share that with others.
 

What Is Your Best Accomplishment So Far? Proudest Moment?

The proudest moment of my career so far was the day I signed on as a Team MET-Rx Athlete. It was my dream to be sponsored by the company for years before it became a reality. I feel very honored to represent this wonderful brand. Another proud moment was seeing my first written article in print. I wrote my first article for the 2013 Spring Issue of the MET-Rx Magazine, and have had 2 more published articles since then. I’ve always loved to write, so it has been exciting to combine 2 of my greatest passions: fitness and writing.
 

 

What Is Your Workout Routine?

My workout routine varies quite a bit depending on my schedule and what events I have coming up. This is a typical week of training for me:
 

Monday

45-60 minutes Cross Training/ Full Body HIIT
 

Tuesday: Quads/Glutes/Core

Leg Extensions: 4 sets, 12-15 reps
Barbell Squat: 5 sets, 20. 15, 12, 10, 8 reps
Split Squat: 4 sets, 10-12 reps each leg
Walking Lunges: 4 sets, 12 reps each leg
Step Ups: 4 sets, 10 reps each leg
Cable Kickbacks: 3 sets, 15 reps
Abduction Machine: 3 sets, 15-20 reps
Hanging Leg Raises: 3 sets, 15 reps
Weighted Crunch On Machine: 3 sets, 15-20 reps
 

Wednesday- Chest/Shoulders/Arms

Cable Chest Flyes: 4 x 12-15
Push Ups: 4 x 12
Side Lateral Raise: 4 x 12-15
Military Press: 4 x 8-10
Skull Crushers: 4 x 12-15
Tricep Dips: 4 x 12-15
Barbell Curls: 4 x 8-10
Hammer Curls: 4 x 12-15
 

Thursday

90 minutes Hot Yoga
 

Friday

45-60 minutes Cross Training/ Full Body HIIT
 

Saturday- Back/Rear Delts/Hamstrings

Pull Ups: 4 x 8-10
Lat Pulldown: 4 x 10-12
Seated Row: 4 x 10-12
Rear Delt Rope Pull: 4 x 12-15
Dead Lifts: 4 x 10-12
Hyperextensions: 4 x 15
Good Mornings: 4 x 15
Lying Leg Curl: 4 x 10-12
 

Sunday

Rest

Top 3 Favourite Exercises And Why?

Barbell squats, dead lifts and military presses. I love incorporating big, compound movements that work a lot of muscle groups at once to boost metabolism and build lean muscle. I am a big believer in using the fundamentals when weight training… Those three exercises alone can do wonders to shape your entire body.
 

Favourite Form Of Cardio?

High intensity cross-training intervals such as kettle bell swings, battle ropes, jump ropes, box jumps, burpees, mountain climbers, ball slams, etc. I added this type of cardio into my routine recently and saw major changes in my body very quickly. It is challenging, but I prefer this type of cardio hands down to being stuck on a machine. I also love sprints… they do wonders for leaning out and tightening up my lower body and midsection. I really love to work hard and sweat.
 

 

What Is Your Diet Like?

I believe in incorporating tons of “superfoods” into your daily diet… Nutrient-rich foods with tons of health benefits. I center my diet around these foods year-round. I eat clean about 90-95% of the time. I love to indulge in a cheat meal here and there, but in general I just FEEL a lot better when I’m eating mostly clean food.
 

Justine Moore’s Diet Plan

Meal 1: Protein pancakes make with egg whites, oat bran, and MET-Rx Vanilla Whey Protein Powder, 1/2 of a grapefruit and 1 serving of greens powder.
Meal 2: Greek yogurt, berries, walnuts
Meal 3: 4 oz turkey breast, 4 oz sweet potato, green vegetables
Meal 4: (Post workout snack)- MET-Rx Vanilla Whey Protein Isolate and a large apple
Meal 5: 4 oz fish or lean red meat, large green salad, and 1/2 cup brown rice, quinoa, or black beans
Meal 6: MET-Rx Peanut Butter Cup Whey Protein mixed with 1 tbsp almond butter, 1/4 cup almond milk and 2 tbsp unsweetened natural cacao powder (my nighttime dessert treat!)

What Food Would We Find In Your Fridge?

Tons of green vegetables, grapefruit, apples, berries, turkey, fish, bison, eggs, egg whites, cottage cheese, Greek yogurt, unsweetened almond milk, brown rice, beans, quinoa, and almond butter.
 

What Supplements Do You Use?

My year round staples include: MET-Rx Active Woman Multivitamin, MET-Rx CLA with Raspberry Ketones, MET-Rx Super Joint Guard, MET-Rx Liquid L-Carnitine, MET-Rx BCAA 5000 Powder, MET-Rx L-Glutamine Powder, MET-Rx Ultramyosyn Whey Isolate, and MET-Rx ZMA.
 

 

What Are Your Tips For Beginners?

Start today. Don’t wait for Monday, don’t make excuses. Start now. Take it one day at a time and give each day your best. Set small, realistic goals to work towards. Educate yourself and learn as much as you can about proper nutrition and training. If you fall off track, miss a workout, or indulge in a cheat meal do NOT beat yourself up about it- just get RIGHT back on track and keep moving forward.

Also keep in mind that changing your body takes hard work, dedication and PATIENCE. Fad diets and quick-fixes that promise an easy way to lose X amount of pounds in X days simply do not work– and yo-yo dieting that way really wrecks havoc on your metabolism.

The fundamental principles of weight training and proper nutrition that have been around for years and years are around because they WORK. Losing body fat and adding lean mass to create a lean, sculpted physique takes time… So don’t get discouraged and give up if you don’t see results as quickly as you might hope. Keep pushing forward and the results WILL come.
 

What Is The Best Advice You Have Ever Been Given?

“You know your body better than anyone else… Trust yourself.”

Having a trusted coach or “extra set of eyes” to watch your progress from an unbiased viewpoint is important in this sport, without a doubt. But after years of competing I have really learned what works for my body and what doesn’t. There have been times when I followed someone else’s instructions blindly, and was disappointed with the outcome. It can be hard to trust your own judgement when you’re in contest prep, but from my experience every time I trusted my instincts and did my own thing, my physique came in at its best.
 

How Do You Handle Set Backs & Bad Days?

No matter how I feel, I get my workouts in. If I’m having a bad day or feel unmotivated, working out always turns it around. Just being at the gym makes me want to push harder and better myself. I’ve had setbacks with injuries and illness and that can be frustrating. If I have an injury I work around it, but still get my workouts in (for instance, when I had a strain in my hamstring and couldn’t do most types of cardio I created some upper body and core circuits to do instead).

Also whenever I feel anxious or down I turn to my faith. This past summer I got my second tattoo- “Philippians 4:13” on my right wrist to remind myself “I can do all things through Christ who strengthens me.”
 

Did You Make Any Mistakes When You First Started Out?

Absolutely… There is a lot of trial and error involved to figure out what works for your body. I think the biggest mistake was eating too few calories and doing too much cardio for an extended period of time. I thought I was “going hard” and being really strict– but it actually just burned a lot of hard-earned muscle off my body.

Also I’ve made the mistake of going by the number on the scale to track my progress… It goes hand in hand with losing muscle… When you are looking to get your body more toned and tighter it requires adding lean mass while losing body fat. Your weight is not a good indicator for this, so now I go off of body fat percentage and visual progress (weekly photos).
 

 

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

1. Center your daily diet around wholesome, nutrient-packed superfoods that will boost your metabolism, increase your energy levels and promote good health.

2. Incorporate strength training into your workout routine at least 3x/ week.

3. If you don’t have a clue where to start, hire the help of a coach or trainer. “Shop around” for a trainer who is educated, experienced and passionate about what they do. A good coach will be able to get you on the right path, and furthermore TEACH you how to continue a living healthy lifestyle long-term.
 

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

Crank up the intensity of your workout! I always wear a heart rate monitor during my workouts to monitor intensity, so if I’m looking to really crank it up I will do interval training to get my heart rate up to 80-95% max, with all out effort during 30 to 60 second intervals. I also like incorporating explosive reps in a higher rep range, and lots of super-setting and circuit training to really ignite that last bit of body fat.

I also believe cheat meals have their time and place, but about 3-4 weeks out from a competition or event I’ve found it’s critical for me to cut them out. Instead I will cycle my carbs, getting my carbohydrates from clean sources on my higher carb days.
 

What’s Your Funniest Moment At The Gym?

That would be years ago when I first started weightlifting and decided to use the assisted pull up machine. I didn’t know how to use the machine, so I figured I would start with the lightest weight, thinking it would be easiest that way… That machine is actually related to your body weight, so needless to say I kind of went flying on my first rep. To this day I STILL ask for help if I’m unsure how to use a new piece of equipment!
 

Where Does Your Motivation Come From?

My motivation and drive comes from within. I’ve always had a deep desire to do something great with my life. When I decide I want something I go for it and don’t let anything stand in my way. I love working towards goals and constantly challenging myself to be my best and continuously improve. I perform better in all areas of my life when I look and feel my best.
 

Favourite Fitness Models? Inspirations?

I really look up to people with longevity and versatility in the fitness industry. Frank Sepe, Nicole Wilkins, Jamie Eason and Greg Plitt are all fitness icons I have a tremendous amount of respect and admiration for. They are all entrepreneurs who used their incredible physiques to make a name for themselves in the industry and branch out in many different directions.

I want the same thing for my own career- I want to go far beyond being just a competitor. I want to work in the fitness industry through many different projects and ventures, growing my business and building my brand.
 

For More Of Fitness Model Justine Moore Please Check Out His

Justine can be contacted for online fitness coaching, nutrition plans, contest prep and one-on-one personal training via her website or email: Justine.Fitness@gmail.com.

Website: www.JustineFit.com
Twitter: @JustineKMoore
Facebook: www.facebook.com/JustineKMoore
Instagram: @JustineFit
BodySpace: JustineFit
YouTube: Justine Moore www.youtube.com/channel/JustineMoore

Special Thanks to my Sponsors: MET-Rx, East Islip Health & Fitness, Dr. Braverman Chiropractic Services
 

For More Of Fitness Model Justine Moore Please Check Out His

Justine can be contacted for online fitness coaching, nutrition plans, contest prep and one-on-one personal training via her website or email: Justine.Fitness@gmail.com.

Website: www.JustineFit.com
Twitter: @JustineKMoore
Facebook: www.facebook.com/JustineKMoore
Instagram: @JustineFit
BodySpace: JustineFit
YouTube: Justine Moore www.youtube.com/channel/JustineMoore

Justine Moore’s Workout Routine

My workout routine varies quite a bit depending on my schedule and what events I have coming up. This is a typical week of training for me:
 

Monday

45-60 minutes Cross Training/ Full Body HIIT
 

Tuesday: Quads/Glutes/Core

Leg Extensions: 4 sets, 12-15 reps
Barbell Squat: 5 sets, 20. 15, 12, 10, 8 reps
Split Squat: 4 sets, 10-12 reps each leg
Walking Lunges: 4 sets, 12 reps each leg
Step Ups: 4 sets, 10 reps each leg
Cable Kickbacks: 3 sets, 15 reps
Abduction Machine: 3 sets, 15-20 reps
Hanging Leg Raises: 3 sets, 15 reps
Weighted Crunch On Machine: 3 sets, 15-20 reps
 

Wednesday- Chest/Shoulders/Arms

Cable Chest Flyes: 4 x 12-15
Push Ups: 4 x 12
Side Lateral Raise: 4 x 12-15
Military Press: 4 x 8-10
Skull Crushers: 4 x 12-15
Tricep Dips: 4 x 12-15
Barbell Curls: 4 x 8-10
Hammer Curls: 4 x 12-15
 

Thursday

90 minutes Hot Yoga
 

Friday

45-60 minutes Cross Training/ Full Body HIIT
 

Saturday- Back/Rear Delts/Hamstrings

Pull Ups: 4 x 8-10
Lat Pulldown: 4 x 10-12
Seated Row: 4 x 10-12
Rear Delt Rope Pull: 4 x 12-15
Dead Lifts: 4 x 10-12
Hyperextensions: 4 x 15
Good Mornings: 4 x 15
Lying Leg Curl: 4 x 10-12
 

Sunday

Rest

What Is Your Diet Like?

I believe in incorporating tons of “superfoods” into your daily diet… Nutrient-rich foods with tons of health benefits. I center my diet around these foods year-round. I eat clean about 90-95% of the time. I love to indulge in a cheat meal here and there, but in general I just FEEL a lot better when I’m eating mostly clean food.
 

Justine Moore’s Diet Plan:

Meal 1: Protein pancakes make with egg whites, oat bran, and MET-Rx Vanilla Whey Protein Powder, 1/2 of a grapefruit and 1 serving of greens powder.
Meal 2: Greek yogurt, berries, walnuts
Meal 3: 4 oz turkey breast, 4 oz sweet potato, green vegetables
Meal 4: (Post workout snack)- MET-Rx Vanilla Whey Protein Isolate and a large apple
Meal 5: 4 oz fish or lean red meat, large green salad, and 1/2 cup brown rice, quinoa, or black beans
Meal 6: MET-Rx Peanut Butter Cup Whey Protein mixed with 1 tbsp almond butter, 1/4 cup almond milk and 2 tbsp unsweetened natural cacao powder (my nighttime dessert treat!)

What Food Would We Find In Your Fridge?

Tons of green vegetables, grapefruit, apples, berries, turkey, fish, bison, eggs, egg whites, cottage cheese, Greek yogurt, unsweetened almond milk, brown rice, beans, quinoa, and almond butter.
 

Justin Moore’s Supplement Stack

My year round staples include: MET-Rx Active Woman Multivitamin, MET-Rx CLA with Raspberry Ketones, MET-Rx Super Joint Guard, MET-Rx Liquid L-Carnitine, MET-Rx BCAA 5000 Powder, MET-Rx L-Glutamine Powder, MET-Rx Ultramyosyn Whey Isolate, and MET-Rx ZMA.
 

How Did You Get Started In Health And Fitness?

On and off of I been doing fitness for about two years now but it wasn’t until recently that I fell in love with it and dedicated myself to a fit and healthy lifestyle 100%.

I started seeing such great results in not only my outer appearance but also in my attitude and my overall well-being that it made me realize that this is something I will always want to do. I enjoy learning about everything fitness has to offer and I enjoy watching myself grow and become stronger each and every day.
 

What Is Your Best Accomplishment So Far?

My best accomplishment in life is my son. Being able to raise him and teach him about the important things of life and seeing how great of a child he is, is simply amazing. There’s nothing that could ever top that.
 

 

What Is Your Workout Routine?

Day 1: 30 min AM cardio | Gluteus · Hamstrings · Quads | 30 min PM cardio
Day 2: 30 min AM cardio | Shoulders · Triceps · Biceps | 30 min PM cardio
Day 3: 30 min AM cardio | Back · Abs | 30 min PM cardio
Day 4: 30 min AM cardio | Gluteus · Quads · Calves | 30 min PM cardio
Day 5: 30 min AM cardio | Shoulders · Chest | 30 min PM cardio
Day 6: 30 min AM cardio | Plyometrics · Hot Yoga | 30 min PM cardio
Day 7: Rest

What Is Your Diet Like?

Meal 1: Egg Whites & Oatmeal
Meal 2: Chicken & Fruit (Grapefruit or Berries)
Meal 3: Chicken, Sweet Potatoes & Green Vegetables
Meal 4: Chicken & Quinoa
Meal 5: Lean White Fish & Mixed Greens
Meal 6: Protein Shake & Peanut Butter

 

 
My nutritional philosophy is pretty simple. I believe that eating nutritious foods is a phenomenal path to a long term health and well-being. In general each of your meals should contain a lean source of protein, nutrient dense vegetables and/or fruits, as well as healthy fats.
 

What Food Would We Find In Your Fridge?

In my fridge you would find tons of delicious goodies. I love fresh fruit, especially all types of berries. Lots of veggies, sweet potatoes, chicken, cod, salmon, eggs, fat free organic milk, water, homemade iced organic tea’s, and…. cookies and cream quest bars (lots of them)
 

What Supplements Do You Use?

Glutamine
BCAA’s
Vitamin C
HMB
Digestive Enzymes
B-Vitamins
Multi-Vitamins

You Have Incredible Abs! What Are Your Favourite Exercises For Them? Tips For Getting That Coveted 6 Pack?

Something that everyone has probably heard before is the good old saying “Abs are made in the kitchen”. Proper diet is key to a lean, strong abdomen. Some of my favourite ab exercises include Leg Raises, Planks, Reverse Crunches and Side Planks.
 

How Do You Handle Set Backs & Bad Days?

There is no magic formula that can prepare us on how to handle setbacks and bad days, however each choice that I’m make every day will impact how I handle my bad days in the feature, so I make my choices count and dedicate each day to developing my character. Doing that allows me to grow and gives me the strength and courage to handle set back with faith and positive attitude.
 

 

Did You Make Any Mistakes When You First Started Out?

Of course I did. And there are times where I still do. Making mistakes is just part of the process of getting better and developing yourself. Our experiences is what molds and shapes us, everything we do in life is a growing process and sometimes mistakes are just part of it. What’s important is that I always look at them and ask myself “what can I learn from this”. We as people are lifelong learners and we should always apply wisdom from the difficult situations we encounter.
 

What Are Your Tips For Getting The Most Out Of Your Training Session?

Stay focused. Mind over body – Tell yourself you can do it even when your body wants to give up. You’re much stronger than you think. Train yourself to overcome pain and always push yourself to a higher level. Listen to your trainer/ coach and always stretch before and after training.
 

 

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

1. Drink lots of water | 1-2 Gallons a day
2. Stay away from Soda’s | Yes, even the “Diet” ones!
3. Always keep a positive attitude & a positive self-image. Believing in yourself is half the battle won
 

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

Getting into shape takes a lot of discipline. Fitness is not an easy sport, it takes just as much hard work, time and discipline as any other great accomplishment in life. So set your goals and don’t let any excuses get in the way. Stay focused!
 

 

Other Than Fitness, What Are You Interested In?

Aside from Fitness Modeling, I am really into Fashion. I own MINA REI – an exotic swimwear line. Every suit is designed and created by me. www.minarei.com will be launching a new and exclusive fitness wear line in Fall 2014
 

What’s Your Funniest Moment At The Gym?

I’m always very upbeat and love to play around and be funny and dance around in the middle of my workouts, especially when I’m training with someone. But as far as funniest moment, I honestly can’t think of one.
 

Where Does Your Motivation Come From?

I think attitude is the most important thing when it comes to motivating yourself to accomplish goals. Going through life I eventually learned that I have the power to think, to love, to create, and do anything I want to do. I understand that where I am today is because I chose to be here, and I know that no matter where I want to go in life and no matter what I want to accomplish, I need to make the right decisions to get there. So I guess you could says that my motivation is fuel by my vision.

Also, having my family on my side has always helped me enjoy the journey to reach my goals.
 

For More Of La Bella Reina Please Check Out Her

Instagram: @LaBella_Reina
Twitter: @LaBellaReinaFit
Website: www.LaBellaReina.com Coming Soon – July 1st
Swimwear: www.MinaRei.com

You Can Check Out Kelly Rennie’s Full Interview With Us Here:

Kelly Rennie – This International Fitness Model, Trainer & ON Athlete Talks With T&T

Kelly Rennie’s Workout Routine

This really has varied over the last few years but this is my bodybuilding.
 

Day 1: Chest & Front Delts

Flat Bench: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Incline Bench: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Incline Flyes: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Cable Crossover: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Shoulder Press: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Dumbbell Lateral Raise: 1 warm up set of 15 reps, 3 sets of 8-10 reps

Day 2: Cardio

Power Walk: 45 minutes
Boot Camp Class (Circuit Training)

Day 3: Back & Rear Delts

Lat Pulldowns To Rear: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Lat Pulldowns To Front: 1 warm up set of 15 reps, 3 sets of 8-10 reps
One Arm Dumbbell Row: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Dumbbell Rear Flyes: 1 warm up set of 15 reps, 3 sets of 8-10 reps

Day 4: Cardio

Power Walk: 45 minutes
Boot Camp Class (Circuit Training)

Day 5: Arms

Barbell Curl: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Dumbbell Hammer Curl: 1 warm up set of 15 reps, 3 sets of 8-10 reps
EZ Bar Curl: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Cable Triceps Extension: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Overhead Triceps Extension: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Bench Dips: 1 warm up set of 15 reps, 3 sets of 8-10 reps

Day 6: Legs

Smith Squat: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Leg Extension: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Lunges: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Laying Leg Curl: 1 warm up set of 15 reps, 3 sets of 8-10 reps
Seated Calf Raises: 1 warm up set of 15 reps, 3 sets of 8-10 reps

Kelly Rennie’s Diet Plan

I’ve tried to stick to a Paleo influenced diet over the past 5 years. Most dairy I don’t eat other than organic grass fed butter/probiotic yogurt and whey protein. Here is my competition training diet.
 

Meal 1: Pre-Workout
Banana
 
Meal 2: Post Workout
1 Scoop ON Whey
Fish Oil
BCAA
Maltodextrin
Glutamine
Banana
 
Meal 3:
2 eggs
2 egg whites
 
Meal 4:
100g turkey
150g sweet potato
 
Meal 5:
Tin of mackerel
Mix organic fresh vegetables
 
Meal 6:
100g turkey
Mix of salad
 
Meal 7:
Protein
1 serving fruit (Apple/Melon)

Kelly Rennie’s Supplementation?

ON Hydrowhey, fish oil, Vit C, BCAA/Glutamine, magnesium, probiotics, enzymes
 

For More OF Kelly Rennie Please Visit:

www.kellyrennie.com
www.facebook.com/kellyrenniefitnessmodel
www.twitter.com/kellyrennie
IG: kellyrenniefit

You Can Check Out Erin Iannacchino’s Full Interview With Us Here:

Sculpted Fitness Model Erin Iannacchino Talks With Trimmed&Toned!

Erin Iannacchino’s Workout Routine

Day 1: Glutes

One legged squats 4×12
Step ups With weight 4×12
Stiff leg deadlifts 4×12
Bench split lunges 4×12
Plie squats with 60 lb DB 4×12
Walking lunges 4×12
Curtsy lunges 4×12
Barbell bench bridges 4×12

Day 2: Back & Biceps

One arm row 4×15
Lat pull down 4×15
Machine row 4×12
One arm pulley row 3×15
Hammer curl 4×10
Barbell curl 4×10

Day 3: Shoulder & Legs

Lateral raises 4×10
Military press 4×15
Front raises 4×10
Hamstring curl 4×15
Leg extension 4×15
Leg press 4×20

Day 4: Chest & Triceps

Bench press 4×15
DB Incline press 4×20
Push ups 4×15
Triceps push down on pulley 5×20
Overhead extension 5×20

Abdominals 3-4 Days A Week

Incline sit up with the weight
Ball knee tucks
Leg raises with weight in between feet
Rope crunches

Erin Iannacchino’s Diet Plan

1. Oat bran 1/4 cup
Egg whites 4
Unsweetened almond milk

2. Tuna (one low sodium can) salsa 1 tablespoon, spices
2 cups green beans

3. 4 Egg whites plus one egg yolk
Portobello mushrooms

4. 3 oz Chicken
2-3 cups green beans
Oat meal 1/4 cup

5. Post workout:
CORE Nutritonals vanilla protein made into a pudding.

Sponsors

Wanted to thank my sponsors CORE Nutritionals: www.corenutritionals.com
 

For More Of Erin Iannacchino

Website: www.barbellbeautyfitness.com
Facebook: Erin Iannacchino WBFF Pro
Fanpage: Erin Marie Iannacchino WBFF Pro Athlete Page
Intagram: Neenie77
Twitter: @erinbbfitness7