Saturday, December 31, 2011

Amber Day


Amber is a 27 year old national level bikini competitor, fitness model, personal trainer, and a senior writer for ifitfamily.com. Amber graduated college with a degree in dental hygiene ans a license to administer local anesthetic. She also in this time period obtained her ACE certification and successfully taught group exercise classes.

In early 2009 she began training for her first fitness/bikini competition. She placed in the top three at her first show. From this point on Amber has continued to transform her physique and establish her name in the fitness industry.
2010 has proved to be a very successful year for Amber, as she has made some huge stepping stones in her career. Overall, Amber has won the Hard Rock Albuquerque Cover Model and placed runner-up bikini New Mexico and runner-up Model New Mexico. She traveled to Florida to compete in Fitness Universe and claimed her spot as Runner-up Bikini Universe medium class. Amber moved on from there to step on stage at the Flex bikini at the Mr. Olympia and is on to her next show.

Amber’s passion is to help others achieve happiness through living a fit and healthy lifestyle. She inspires others to find balance in, family, fitness, nutrition and embrace every part of the lifestyle.

Amber continues to train individuals in San Diego California and also her online clients. She still practices dental hygiene work and spends time with her nine year old daughter as much as possible. She is a sponsored Champion Nutrition Athlete and has many things planned for 2011.

Friday, December 30, 2011

Natalia Mesa Bush


Natalia’s Vitals:

Self proclaimed: “I was born 1984 in the North of the beatituful island of Tenerife in the Canary Island where the family reside. It could be said that this fact has left its mark on my character because I am an islander in body and soul, and of course I am hot Latin blooded!” (spelling errors attributed to Natalia, not me)

DOB: 11/14/1984 (23)
Country of Origin: Tenerife island of the Canary Islands, Spain
Height: 6″2′
Bust: 34DD
Job: Top Model, Showgirl

Thursday, December 29, 2011

Jessica Hofman


Jessica Renee Hofman a native of Albuquerque, New Mexico has always been an active fitness enthusiast. She has a background in gymnastics, volleyball, basketball and track-n-field and is a former youth volleyball coach. The mother of 4 beautiful children, Jessica began training with kettlebells after the birth of baby #4. She began training with Zar Horton and like him, quickly developed a passion for the Hardstyle kettlebell training. Jessica has been a Russian kettlebell instructor since April 2010 and recently certified for her Level II Instructor certification.
Jessica was featured in Oxygen Magazine’s January 2011 issue and is a Nationally Ranked Fitness Competitior as well as the 2010 Miss Bikini New Mexico Champion.
One of Jessica’s goals is to become a fitness role model, especially to her children, so they will always live a healthy and fit life and continue to make it an exciting part of their journey through life. She would also like to inspire and educate other women and mothers out there that it is possible to be a “Mom/Fit Woman” and take time to enjoy exercising and supporting a healthy lifestyle for her family.

Wednesday, December 28, 2011

Tara Arellano


Tara is a 27 year old mother, wife and born-again believer in Christ! She lives an amazing life with her husband Adam and daughter Ava in beautiful Albuquerque, New Mexico where she was born and raised.

Her education background is in Nutrition/Dietetics with an emphasis on Exercise Science. Tara graduated Suma-Cum Laude in only 3.5 years with a G.P.A of 4.02 from the University of New Mexico.

Tara is currently a Certified Personal Trainer and Nutritionist as well as Total Body Conditioning & Boot Camp Instructor at Fitness Kicks MMA Gym in Albuquerque, NM. Tara operates her own business,

Tara Arellano Nutrition & Fitness and enjoys showing people how to transform their bodies and lifestyles with custom Nutrition & Strength/Conditioning programs.

Tara was a competitive gymnast, cheerleader and dancer for most of her childhood. In 2005 and 2006 she won the Miss Hooters New Mexico Bikini Pageant and both years competed in the Hooters International

Bikini Pageant in Miami, FL, where she gained valuable experience in many Hooters Calendar photo shoots.

After becoming a new mom, she competed in her first Figure and Fitness show in May 2009... the Musclemania & Fitness New Mexico Championships. There she placed 1st Overall in Bikini. That June she also

competed in the OCB Natural Southwest Classic and placed 1st in Figure Novice Short, 1st in Figure Open Medium & 1st Overall in Fitness Model, earning her Pro Card! As a result of her success, Tara

became an IFPA Figure Pro and landed her first magazine cover, Fitness & Physique, Winter 2009.

As the reigning Fitness New Mexico Champion, she is proud to be a young, successful, Hispanic-American mother, wife and female entrepreneur that is moving forward with passion and purpose towards

her goals.

Tara comes from a strong Christian family and enjoys supporting the Lord's ministry through donating her time, finances and bringing others to Jesus Christ.

Tara enjoys watching the Food Network and loves to cook and get creative in the kitchen. She is a holistic cook and enjoys bringing fresh, healthy foods together with bold, interesting flavors to create wonderfully

tasting dishes that are also good for you.

Tara’s has gone on to win the 2011 Ms. Bikini Universe competition and was crowned Ms. Bikini Universe, gained national literary exposure, is the face of nationally distributed supplement line Fluxotrim and has

become partner in an upcoming health and wellness program for women nationwide.

Tara is proud to represent young female entrepreneurs and new mothers and hopefully inspire women everywhere to move toward their goals with purpose and passion to achieve greatness in whatever they

choose.



Tuesday, December 27, 2011

Cory Everson


Cory Everson


Cory has received wide recognition for her physical fitness achievements, including a nomination for Athlete of the Year, by L.A. Sportswriters and Sportscasters, the American Federation of Bodybuilders' 10 Most Outstanding Physiques of the 1980s and the Dwight D. Eisenhower Fitness Award for her contributions to the growth and development of sports fitness.

But Cory has had to work hard to develop and maintain her physique. Shortly after she graduated from college, doctors found a serious blood clot in her left leg and predicted she would never walk normally again. Cory exercised regularly, trained diligently and proved her doctors wrong. You can check out Cory Everson on "Gotta Sweat" on ESPN.

Corinna Kneuer (born January 4, 1958), best known by her stage name Cory (or Corey) Everson, is an American female bodybuilding champion and actress, born in Racine, Wisconsin. She won the Ms. Olympia contest six years in a row between 1984 and 1989.

After retiring from competition, Everson began acting. Her first major movie appearance was in Double Impact (1991) alongside Jean-Claude Van Damme....[10] In it she plays Kara, a bone-crushing assassin to the main badguy.[11] This involves a number of impressive fight scenes. She took a minor role in Natural Born Killers (1994). Then in Ballistic (1995), (known in some countries as Fist of Justice) she reprised the evil musclewoman role with bravado. However she loses the final epic fight to Marjean Holden playing an undercover cop.

Everson has made a number of TV guest appearances, most notably playing Atalanta on Hercules: The Legendary Journeys.

Everson was the original host of the fitness show BodyShaping,[12] which she also produced. She also hosted her own exercise show on ESPN, Cory Everson's Gotta Sweat,[13] for seven years.

Tanya Merryman


Merryman, 38, was the first “mom” to win the Ms. Fitness America title in 1998 and has continued her reputation as one of the top fitness models and figure competitors in the world for more than a decade. She has been a cover model for Oxygen Magazine and featured in most of the leading fitness magazines including Flex, Iron Man, Fit, Shape, and (Muscle & Fitness) Hers and was a fitness competitor/model for the 1998 and 2008 Flex swimsuit editions.

Advertisement

Tanya was the primary host for ESPN’s American Muscle Magazine from 2000-2002 and was a top five finalist in other televised events such as the Fitness Universe, Sport-Aerobics of the USA, Bikini America, Bikini Universe, NPC Fitness Nationals. She has been an IFBB professional fitness and figure competitor since 2007.

A graduate of Los Gatos High School in the Bay Area, Tanya participated in ballet, jazz, tap, competitive ice skating, and gymnastics as a youngster. “Believe it or not, I was very insecure about my body in high school and afraid to join the local health club,” she remembers. “I didn’t realize that I was an athlete with a strong build and amazing shape but, due to my muscle mass, the scale made me feel overweight. When I finally had the courage to set foot in a health club and join a fitness class, I knew right away that I found my new home. I realized I had a body type that needed to be pushed and that muscle is acceptable for women.”

At 18, Tanya earned her certification by the American Fitness & Aerobics Association (AFAA) and the American Council on Exercise (ACE) as a fitness professional and began working in various health clubs while coaching gymnastics at West Valley Gymnastics School. She also earned degreesin Economics and Fashion Design at West Valley College and in Dance and Kinesiology at De Anza College .

For the past 15 years she has worked as an independent trainer and coach for Female competitors in Sport-aerobic , Ms.Fitness contests, Bikini, and Figure competitions. She has also spearheaded group exercise programs for such clubs as Gold’s Gym, The Right Stuff/Express Fitness, Los Gatos Athletic Club, Los Gatos Swim and Racquet Club, Courtside/Decathlon-WAC Clubs , Crunch San Francisco, UFC gym, and Pole Fitness Dancing at Sedusa Studios.

“It is my passion to teach, and I enjoy helping other instructors find their niche and stay cutting- edge


Marisshia Sigala


•Name:Marisshia Sigala
Marisshia Sigala is 19 years and is one of the youngest fitness models/competitors in the industry today. Marisshia has been involved in the performing arts industry since age of 3.She has danced for numerous events around New Mexico and around the U.S.. If you like to contact Marisshia you can e-mail her at marisshias@yahoo.com or feel free to contact her here on Facebook.
♥♥♥
Awards 2011 Top 5 Bikini New Mexico-Medium Class
2011 Top 5 Fitness New Mexico
2010 Top 20 Bikini America-Medium Class
2009 Regional Dance Champion
2000-2009 Numerous Collage Football Performances Including the Outback bowl and Holiday bowl
Preformed for the Oakland Raiders VS. New York Giants New Years Eve game

•Age:19 years old
•Career:fitness model/competitor
•Current Occupation:Sales associate at Wet Seal
Bragging rightsGraduated from Valley H.S., Top 5 Bikini New Mexico Medium Class 2011, Top 5 Fitness New Mexico 2011, Top 20 Bikini America Medium Class 2010, Stars Dance Champ 2009, Numorus collage football preformances including the Outback Bowl and Holiday Bowl, Preformed at the Oakland Raiders VS. New York Giants New Years Eve half time show.OccupationFitness model/competiorEducationValley High School
2006 - 2010

Monday, December 26, 2011

Carmen Villalobos


Carmen Villalobos (born July 13, 1983 in Barranquilla, Colombia) is a Colombian actress, most recognized for her supporting roles in several telenovelas including La Tormenta and Amores de Mercado. However, Villalobos is most recognized for her lead role as Catalina Santana, a pretty young prostitute with big ambitions who seeks breast augmentation in order to escape poverty in Sin Senos no hay Paraíso and most recently her lead role as Alejandra Paz, a humble poor school girl forced to attend a "rich-kid" school where the students are wild and out of control in Niños Ricos, Pobres Padres. In 2009, Carmen was included on the list of People en Español's 50 Most Beautiful list. She will be appearing in "Ojo por Ojo" alongside, Gaby Espino and Miguel Varoni. She will play Nadia Monsalve. She will be playing Lola Volcan in Mi Corazón Insiste along side of Jencarlos Canela, Ana Layevska, and Angelica Maria.

Sunday, December 25, 2011

Emily Stirling


How did you get started with bodybuilding/figure?Well I started at a young age competing in competitive gymnastics. I did that until the age of 18, then met my now husband, Matt. He was a teen bodybuilding sensation with a “particular organization” and when I met him I was just starting to workout. It was perfect timing, my body had been out of gymnastics for a year, I met Matt, and started working out with a new competing goal… Fitness. From there I turned into training for figure, and in 2007 won my first official figure show, Paul Dillett’s 2007 WBFF World Championships. I won my class, and the overall, making me the first ever Pro status WBFF Figure competitor. Since that night, I have been 100% dedicated to fitness/bodybuilding.

It’s my life, and I’m proud of it!



Where does your motivation come from?Many places! Lol! I have a very competitive mind frame that I take after from my father, so naturally I am up for any challenge. My motivation comes from the years in gymnastics where I “could have been amazing” but considered myself “wasted talent.” Those thoughts stuck in my whole life, trying to prove to people (mostly myself) that I can do something, be good at it, and win! In gymnastics I was good and always expected to win overall, but I never did. That part truly took its course in my brain, and here I am almost 10 years later making up for all the years I had self doubt. I am also motivated by the girls who go out there and make a respectful name for themselves.

Not everything is given to people, you have to work for it, and the ones that work for it, and eventually end up top of the game, are the ones that I am motivated by.

What workout routine has worked best for you?I am a chameleon, a creature for change. I also change up my routines, however I never stick with the “just cardio” rule. Omg, I hate cardio to be honest, so I’d much rather pound out some weights and be on my way. Mostly I do am cardio, and do cardio intervals throughout my weight workout. Because I have very endomorphic/mesomorphic qualities, my body stores fat easily, gains muscle easily, so I need a good mix of lots of cardio, and lots of high repped-hard weighted exercises. Just recently (like today recently) I added in a few sessions per week with an MMA/Kickboxing/Fighting coach to help me with all of the conditioning aspects of my training and physique. I am a sucker for ever changing punishment!

WBFF Figure Pro: Emily Stirling – Leg Workout

If you have to pick only 3 exercises, what would they be and why?Ooooooh… Only 3?! I’m a trainer so I know and love so many. Ok, three… Well Railroads on the Leg Press (really I hate them, but a love hate), Parking lot walking lunges, and anything Hamstring related, like stiff leg deadlifts! I hate core! Absolutely hate training core!

You wouldn’t be able to tell, but truth be told, I really do hate training it!

What is your diet like?Competition dieting, well it’s very clean and very low complex and sugar carbs. When I try to cut down, I have to keep very low calories, high protein, mod good fats and low carbs. I time my carbs early in the morning, pre and post workout. That’s just my basis. When it comes to last 2 months prep, I carb cycle with only moderate and low carb days. Because I gain muscle easily, I can’t afford the extra calories, and my muscle is naturally full and round, so carbing up does me no justice!!

Offseason, I am usually still clean with eating, however I do enjoy a little more carbs, sugar and wine!

Emily Stirling – Integrated/Conditioning Workout

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?Post workout is definitely a shake with fruit (unless it’s the last 6wks of comp prep). Pre workout is supplements from my company Cellucor. I take NO Zero, and mix it with some M5 creatine. (No creatine past 6wk mark) Food wise pre workout will consist of something very light, protein and if any carbs it would be a sweet potato.

When trying to cut down do you prefer to use HIIT or just normal cardio?I absolutely use HIIT training. Truth be told, it’s a numbers game. So my theory is why waste your time doing low intensity burning less calories, compared to burning way more calories in the same time frame!

HIIT training it is for me! All the way!

What is your supplementation like?•The Staples: Protein, Udo’s Oil, Glutamine and Multi.
•Show prep: N0zero, Intravol, D4 Thermal Shock, T7, WS1, M5 Creatine, + The Staples!
Favorite Figure/Fitness Athlete?Timea and Monica. They were the first two that I idolized.
Favorite Quote?Behind every success is effort. Behind every effort is passion. Behind every passion is someone with the courage to try.

I have no idea who this is stated by. I received a card from a client after my Pro win at the 2009 WBFF Worlds, and in it had a little pull off card that had this saying. It has stuck with me since.

Links:Bodyspace: http://bodyspace.com/eMStirling_WBFF/

Website: www.teamstirling.ca

Saturday, December 24, 2011

Joanna Thomas


U.S.A. joanna thomas beautiful female Bodybuilder with tips
Specialty: Bodybuilder
Height: 5 feet 2 inches
Weight: 150 pounds
Date of Birth: 12/12/76
Eye Color: Blue
Hair Color: Blonde
Marital Status: Single
Chest: 42 inches
Waist: 25 inches
Hips: 34 inches
Thighs: 24 inches
Calves: 15 inches
Biceps: 15 inches
Resides: U.S.A.


Friday, December 23, 2011

Daniela D'Emilia


Female bodybuilding By Daniela D'Emilia Posing Her Great Legs
The beautiful figure competitor Daniela D'Emilia shows off her fit physique and great legs. You can view more of her on her personal website and on Amazing Muscle

Thursday, December 22, 2011

Kim Chambers


Recent Contests => Excalibur Championships - NPC => 2003 => Kim Chambers
Kim Chambers - Excalibur Championships - NPC 2003

CONTEST HISTORY

2005

Los Angeles Bodybuilding, Fitness & Figure Championships
Figure & Fitness: Class C (6th)

2003

Excalibur Bodybuilding & Figure Championships - NPC
Figure: Short (9th)
Competition Photos

California Figure & Fitness Championships - NPC
Figure & Fitness: Medium (3rd)
Competition Photos

Orange County Figure/Fitness Classic XXVI - NPC
Figure & Fitness: Short Class -- Figure (3rd)
Competition Photos

2002

Orange County Classic Figure - NPC
Figure & Fitness: Short Class


--------------------------------------------------------------------------------
Height: 5'4"
Weight: 120
DOB: 01/11
Residence: Los Angeles, CA
Occupation: Webmistress Extraordinaire!
Website/E-mail: http://www.kimchambers.com

Wednesday, December 21, 2011

Sara Solomon


Dr. Sara Solomon was born on January 25, 1978 and raised in Belleville, Ontario, Canada. Sara completed her undergraduate training at McGill University in Montreal, Canada where she received her Bachelor of Science in Physical Therapy in 2001. During her physiotherapy training, Sara became captivated by fitness, and earned her personal training certification in 1999. Sara’s desire to interlace science and artistry resulted in her pursuit of dentistry. After obtaining her dental degree (DMD) from McGill University in 2005, she moved to Toronto, Ontario, where she currently practices dentistry.
After 8 years of university, Sara had gained weight. She longed for a toned athletic look, but despite regular exercising, was unable to achieve any visible results. She decided to join a gym where she met PRO fitness model, Lyzabeth Lopez. Lyzabeth taught Sara the principles of clean eating, and within a few months, her body completely transformed. Sara’s transformation was featured as one of Oxygen Magazine’s Success Stories in 2011.


Graduation 2005
Sara became so enamored with fitness, not only did she enrol in gymnastics and ballroom dancing, but she also became a certified spinning instructor. Shortly thereafter, she decided to pursue jump rope, and became a jump rope specialist with the Jump Rope Institute under the tutelage of Olympian and world-renowned jump rope expert, Buddy Lee.
Lyzabeth encouraged Sara to enter a fitness competition, and in 2009, Sara entered and won her first fitness competition at 31 years of age. In 2010, Sara began actively competing with the World Body Building and Fitness Federation (WBFF). In the fall of 2010, Sara welcomed 3X WBFF PRO Figure World Champion, Emily Stirling to her training team. On July 2, 2011, Sara was awarded her PRO Status at the Alberta WBFF Championships and has been proudly competing on the WBFF PRO stage since.

Contest history:
Fitness Star Montreal Nov. 28, 2009: 1st place Athletic Tall Female & Best Stage Presence Award.

■WBFF World Championships Sept 18, 2010: did not place
■WBFF Quebec April 30, 2011: 2nd place Fitness Model Tall and 4th place Bikini Model
■NPC Atlantic States June 4, 2011: Bikini – 10th place
■WBFF Calgary July 2, 2011: Fitness Model: 2nd place and awarded PRO card.
■WBFF World Championships Aug 27, 2011: PRO Fitness Model: 2nd call out.
Sara’s goal is to motivate others to become healthier, happier and more productive through the adoption of a healthy lifestyle. Sara teaches evidence-based lectures addressing prevention and treatment of work-related musculoskeletal injuries, proper exercise prescription, as well as high-energy nutritional strategies to ensure long and healthy careers.

Not only has Sara been featured on numerous fitness magazine covers, but she is also the author for Oxygen Magazine’s “Work Train Compete” where she creatively imparts tips for balancing a busy career with competing and a healthy lifestyle. Sara’s photographs, motivational strategies and educational articles have been published in numerous international magazines, including Oxygen Magazine, Inside Fitness, Natural Muscle Magazine, Status Fitness Magazine, FitnessX.com, World Physique Magazine, Ontario Dentist, and WBFF’s Fit and Firm.

Sara also studied piano to the grade 10 level with Toronto’s Royal Conservatory of Music and has recently taken up photography as a hobby. Sara lives by the motto, “Do it Now!” and prides herself in being an athlete, a dentist, an educator and a role model.

Dr. Sara Solomon was born on January 25, 1978 and raised in Belleville, Ontario, Canada. Sara completed her undergraduate training at McGill University in Montreal, Canada where she received her Bachelor of Science in Physical Therapy in 2001. During her physiotherapy training, Sara became captivated by fitness, and earned her personal training certification in 1999. Sara’s desire to interlace science and artistry resulted in her pursuit of dentistry. After obtaining her dental degree (DMD) from McGill University in 2005, she moved to Toronto, Ontario, where she currently practices dentistry.
After 8 years of university, Sara had gained weight. She longed for a toned athletic look, but despite regular exercising, was unable to achieve any visible results. She decided to join a gym where she met PRO fitness model, Lyzabeth Lopez. Lyzabeth taught Sara the principles of clean eating, and within a few months, her body completely transformed. Sara’s transformation was featured as one of Oxygen Magazine’s Success Stories in 2011.


Graduation 2005
Sara became so enamored with fitness, not only did she enrol in gymnastics and ballroom dancing, but she also became a certified spinning instructor. Shortly thereafter, she decided to pursue jump rope, and became a jump rope specialist with the Jump Rope Institute under the tutelage of Olympian and world-renowned jump rope expert, Buddy Lee.
Lyzabeth encouraged Sara to enter a fitness competition, and in 2009, Sara entered and won her first fitness competition at 31 years of age. In 2010, Sara began actively competing with the World Body Building and Fitness Federation (WBFF). In the fall of 2010, Sara welcomed 3X WBFF PRO Figure World Champion, Emily Stirling to her training team. On July 2, 2011, Sara was awarded her PRO Status at the Alberta WBFF Championships and has been proudly competing on the WBFF PRO stage since.

Contest history:
Fitness Star Montreal Nov. 28, 2009: 1st place Athletic Tall Female & Best Stage Presence Award.

■WBFF World Championships Sept 18, 2010: did not place
■WBFF Quebec April 30, 2011: 2nd place Fitness Model Tall and 4th place Bikini Model
■NPC Atlantic States June 4, 2011: Bikini – 10th place
■WBFF Calgary July 2, 2011: Fitness Model: 2nd place and awarded PRO card.
■WBFF World Championships Aug 27, 2011: PRO Fitness Model: 2nd call out.
Sara’s goal is to motivate others to become healthier, happier and more productive through the adoption of a healthy lifestyle. Sara teaches evidence-based lectures addressing prevention and treatment of work-related musculoskeletal injuries, proper exercise prescription, as well as high-energy nutritional strategies to ensure long and healthy careers.

Not only has Sara been featured on numerous fitness magazine covers, but she is also the author for Oxygen Magazine’s “Work Train Compete” where she creatively imparts tips for balancing a busy career with competing and a healthy lifestyle. Sara’s photographs, motivational strategies and educational articles have been published in numerous international magazines, including Oxygen Magazine, Inside Fitness, Natural Muscle Magazine, Status Fitness Magazine, FitnessX.com, World Physique Magazine, Ontario Dentist, and WBFF’s Fit and Firm.

Sara also studied piano to the grade 10 level with Toronto’s Royal Conservatory of Music and has recently taken up photography as a hobby. Sara lives by the motto, “Do it Now!” and prides herself in being an athlete, a dentist, an educator and a role model.

Dr. Sara Solomon was born on January 25, 1978 and raised in Belleville, Ontario, Canada. Sara completed her undergraduate training at McGill University in Montreal, Canada where she received her Bachelor of Science in Physical Therapy in 2001. During her physiotherapy training, Sara became captivated by fitness, and earned her personal training certification in 1999. Sara’s desire to interlace science and artistry resulted in her pursuit of dentistry. After obtaining her dental degree (DMD) from McGill University in 2005, she moved to Toronto, Ontario, where she currently practices dentistry.
After 8 years of university, Sara had gained weight. She longed for a toned athletic look, but despite regular exercising, was unable to achieve any visible results. She decided to join a gym where she met PRO fitness model, Lyzabeth Lopez. Lyzabeth taught Sara the principles of clean eating, and within a few months, her body completely transformed. Sara’s transformation was featured as one of Oxygen Magazine’s Success Stories in 2011.


Graduation 2005
Sara became so enamored with fitness, not only did she enrol in gymnastics and ballroom dancing, but she also became a certified spinning instructor. Shortly thereafter, she decided to pursue jump rope, and became a jump rope specialist with the Jump Rope Institute under the tutelage of Olympian and world-renowned jump rope expert, Buddy Lee.
Lyzabeth encouraged Sara to enter a fitness competition, and in 2009, Sara entered and won her first fitness competition at 31 years of age. In 2010, Sara began actively competing with the World Body Building and Fitness Federation (WBFF). In the fall of 2010, Sara welcomed 3X WBFF PRO Figure World Champion, Emily Stirling to her training team. On July 2, 2011, Sara was awarded her PRO Status at the Alberta WBFF Championships and has been proudly competing on the WBFF PRO stage since.

Contest history:
Fitness Star Montreal Nov. 28, 2009: 1st place Athletic Tall Female & Best Stage Presence Award.

■WBFF World Championships Sept 18, 2010: did not place
■WBFF Quebec April 30, 2011: 2nd place Fitness Model Tall and 4th place Bikini Model
■NPC Atlantic States June 4, 2011: Bikini – 10th place
■WBFF Calgary July 2, 2011: Fitness Model: 2nd place and awarded PRO card.
■WBFF World Championships Aug 27, 2011: PRO Fitness Model: 2nd call out.
Sara’s goal is to motivate others to become healthier, happier and more productive through the adoption of a healthy lifestyle. Sara teaches evidence-based lectures addressing prevention and treatment of work-related musculoskeletal injuries, proper exercise prescription, as well as high-energy nutritional strategies to ensure long and healthy careers.

Not only has Sara been featured on numerous fitness magazine covers, but she is also the author for Oxygen Magazine’s “Work Train Compete” where she creatively imparts tips for balancing a busy career with competing and a healthy lifestyle. Sara’s photographs, motivational strategies and educational articles have been published in numerous international magazines, including Oxygen Magazine, Inside Fitness, Natural Muscle Magazine, Status Fitness Magazine, FitnessX.com, World Physique Magazine, Ontario Dentist, and WBFF’s Fit and Firm.

Sara also studied piano to the grade 10 level with Toronto’s Royal Conservatory of Music and has recently taken up photography as a hobby. Sara lives by the motto, “Do it Now!” and prides herself in being an athlete, a dentist, an educator and a role model.

Tuesday, December 20, 2011

Alex Zerega


How did you get started with bodybuilding?Throughout my life I have always been very active and involved in athletics. Growing up with an older brother, I took an immediate interest in sports from a very young age. Not only did I follow him around trying my very best to be his little brother, but I wanted to excel in every sport I played, as he did. I have my brother to thank for much of who I am today and what I have accomplished in this sport. Over the years, I naturally grew out of my tomboy stage and quickly picked up the makeup, hair and other girly glam stuff. However, I still have my brother to thank for toughening me up, which gave me the best of both worlds and that is what helped shape me into the person I am today. Two years ago, a very dear friend introduced me to this unique sport, which embodies both my tomboy side (that enjoys sweat, dirt, and tears) with my feminine side (that enjoys hair, makeup and heels). Before I knew it, I was attending my first bodybuilding/bikini show and it left me extremely eager to take on this new challenge. After experiencing the rush of being on stage and taking second place in my very first show, I knew I had to do it again… I was simply captivated!

This level of training and dedication has given me a new found respect for fitness. It continues to amaze me how much the sport and choosing a healthier lifestyle is about so much more than just transforming the body, but also the transformation of the mind.



Where does your motivation come from?I feel that I am motivated by so many different things in my life. The obvious reason would be the need to be in shape in order to maintain my fitness model status, but for me it is much more than that. The people in my life are a huge motivation to me. Without the support of my coach, my team, my family and a few other very, very special people, I could not have accomplished all that I have in my short fitness career.

Making these special people proud is very important to me; it’s just a very small way to thank them for all that they do.



I am also greatly motivated by the fact that I am healthy enough to train like I do. I am so fortunate to have my health, there are so many people out there that have suffered unfortunate circumstances and would give anything to be able to be active.

I feel that so many people take for granted that they are ABLE to get up and go to the gym. Sadly, so many people are just not willing to make the effort. Lastly, what could be more motivating than being able to wake up every single day and get to do what I love to do, while inspiring people along the way? I am so humbled by the touching messages I receive on Facebook and via email on my website. As I read these emails about what an inspiration I am, I cannot help but think of what an inspiration these people are to ME! On my worst days, when I’ve hit empty and think I can’t eat another chicken breast or do another cardio session, I think back to these touching messages and am instantly refuelled!

We all have that person whom we look up to and admire, and to think that I could be “that” for just one person is an amazing feeling. I would never, ever want to let them down!



What workout routine has worked best for you?My training routine varies based on how my body looks and the number of weeks to my show, but here is a very basic outline:

Monday – Back•Pull Downs – 6 sets- 12 reps
•Lat Pull Downs – 6 sets- 12 reps
•Straight Arm Pull Downs – 6 sets- 12 reps
•Bent Arm Dumbbell Pullover – 6 sets- 12 reps
•Bent Over Barbell Row – 6 sets- 12 reps
•One Arm Dumbbell Row – 6 sets- 12 reps
•Cardio- 30-45 mins. Stairs
Tuesday – Shoulders•Dumbbell Shoulder Press – 6 sets- 12 reps
•Side Laterals – 6 sets- 12 reps
•Rear Delt Row – 6 sets- 12 reps
•Fronts – 6 sets- 12 reps
•Core – Cardio- 30-45 mins. Stairs
Wednesday – Legs/Glutes•Dumbbell Stiff Legs – 6 sets- 12 reps
•Hamstring Laying Leg Curl – 6 sets- 12 reps
•Step Ups – 6 sets- 12 reps
•Walking Lunges – 6 sets- 12 reps
•Hip Extensions – 6 sets- 12 reps
•Cable Kick Backs – 6 sets- 12 reps
•Cardio- 30-45 mins. Stairs
Thursday – Chest•Incline Chest Press – 6 sets- 12 reps
•Cable Chest Press – 6 sets- 12 reps
•Around The Worlds – 6 sets- 12 reps
•Push Ups – 6 sets- 12 reps
•Core, Cardio- 30-45 mins. Stairs
Friday – Cardio•Core, Cardio- 30-45 mins. Stairs
Saturday – Full Body Pump•Pump Circuit
•Core Training
•Cardio- 30-45 mins. Stairs


What is your diet like?My diet consists of lean proteins such as Chicken, Extra Lean Ground Turkey, Egg Whites, Tilapia and sometimes top Sirloin Steak. I am always sure to eat a lot of Green Vegetables with each meal. My fats often come from foods like Nut Butters, Olive Oil, Avocado and Fish Oils. When I am allowed carbohydrates, I prefer to eat Sweet Potatoes and Multigrain Oatmeal, but I will occasionally use Brown Rice or Black Beans to keep a variety in my diet.

Sample Diet:

•Meal 1: (1) scoop Protein powder, (½ – 1) cup Multigrain Oats (measured dry), (1) tbs. Peanut Butter
•Meal 2: (7) Egg Whites, mixed Greens
•Meal 3: (4-6) oz. Chicken, mixed Greens, (4) oz. Sweet Potato
•Meal 4: (4-6) oz. Extra lean Ground Turkey, mixed Greens
•Meal 5: (4-6) oz. Tilapia, mixed Greens


When trying to cut down do you prefer to use HIIT or just normal cardio?I like to use both methods of cardio when trying to cut down for a show or photo shoot. It just depends on the rest of my training schedule and what my body is in the mood for.



What is your supplementation like?My supplementation is very basic:

•Fish Oil
•Vitamin C
•Calcium
•Multivitamins
•Optimum Nutrition Pro Complex Protein


Favorite quote?“Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny.”

Bethany Karlin


My name is Bethany Karlin. Before receiving my pro card with the WBFF I was a top level national figure competitor with the NPC. As an individual, I strive for nothing less than the best, and thrive on competing. Training and pushing my body to the limit is what makes me tick.

I am honored to have recently received my pro card with the WBFF, and thrilled to be a part of a federation founded by a bodybuilder where the athletes have more individuality. I am very proud of my hard work and level of conditioning and intend to bring a package to the WBFF that I think will be more appreciated. I am thankful that I have found a home with the WBFF and confident that I will make the federation proud.

Monday, December 19, 2011

Annette Mibers Fleck


There are often a few misconceptions in our sport. One being, the image of many fitness models and bikini models is that they use the genetics God gave them and they coast along. Sure, this may be the case for a chosen few but every girl that makes it to the professional ranks has worked hard to get there.

Yesterday I had the chance to follow my good friend WBFF Pro Fitness Model Annette Milbers Fleck around the World Health Club while she worked through a delt tear to train shoulders and arms. As you’ll see from the video, Annette works her tail off in the gym and impressed the heck out of me. Always one to cover up and dress modestly, it took some coaxing for her to train in a tank top so we could really see her muscles at work. This girl is serious!



For many, PVL’s elite athlete Annette is the perfect goal… a nice balance of muscle and femininity… very marketable with great looks. If someone is afraid that lifting intesenely will destroy the femininity factor, think again. There would be very few, if any that train as hard and as smart as Annette. Remember, the physique is about balance. Life is about balance. The ability to listen when it speaks. To take time off rather then get run down. To shape the muscles for the sake of illusion. To push through injuries while striving to reach your lofty goals. Balance.
Annette has built her marketable image based on being incredibly personable, true to herself and her friends, and by building an amazing physique over years of serious training.

As you look in the mirror, you’ll see parts of your image, but do you see your entire image? How are you perceived in the industry? Are you taken serious? Do you demand respect? Do you want to take your competitive career to new heights? Only you can answer those questions. Dig deep to accurately do so. Dig deep to reach your potential.

I hope many of you will use Annette as motivation for your next workout. I’ll be posting update training videos of her journey to Toronto here, so keep checking back.

Have an amazing day!! Now it’s your turn to take yourself, your life to the next level!

Sunday, December 18, 2011

Brittany Ramsey

After Brittany was born 3 months premature and only weighing 1 pound and 14 oz., the doctors told her parents that Brittany would never read, write, run, or function as a normal child. She has proved the prognosis the doctors gave her parents wrong. Brittany is a 23 year old God-fearing woman who loves being spiritually fit!

She graduated on May of 2008 with a Bachelor in Science in Kinesiology, with a focus in Physical Therapy at the University of Illinois in Urbana-Champaign. She is currently a N.A.SM. Certified Personal Trainer and AFAA Group Fitness Instructor at LA Fitness in Bolingbrook, IL., as well as a Rehabilitation Technician and Adventist Bolingbrook Hospital.

WP: Brittany, congratulations on winning our 'Personal Trainer of the Month'. I am so proud of you!

BR: Thank you, Tammy. I am very honored.

WP: Where do you currently reside?

BR: I reside in Bolingbrook, IL., a west suburb outside of Chicago.

WP: What has it been like to maintain your physique? Have you done anything different lately?

BR It has been fairly easy to maintain my physique now that I know the fundamentals it takes to keep it. I believe that once I began to understand that diet is one of the most crucial aspects of training, I began to see my muscles pull out more as I dropped my body fat. Lately, I have stepped up my cardio. I have to say I did slack a little for my 1st show with my cardio, not realizing how important it was. However, I really like what I see and how diet and cardio have been so beneficial!

WP: What has been your stepping stone to get where you are today?

BR: My relationship and walk with God has been my stepping stone to where I am today. With his guidance, I have accomplished graduating with my undergraduate degree with ambitions to obtain my Doctorate in Physical Therapy as I will be applying for PT school this summer. Also, my parents have been a great because they believed in me with my dreams and goals. My 2 sisters have been my backbone as well, helping and guiding me throughout the years as well as my best friends, who still love me when I get on their nerves. My mentor, who is a Professional Fitness Model and Figure Competitor, Kimberley Bresingham, has also been a great part of teaching me what it takes to get to the next level in Competing. My lovely friends; Ryan Doris, a high school class mate and Bodybuilding competitor, Nnamdi Ubaja, President of Hour of Change Fitness, and Charlie Williams has also been great encouragers to me who I inspire to be like.

WP: What are the key factors that dictate the way you train today?

BR: Since Figure has a lot to do with symmetry and balance, I believe that my weaker or smaller muscle groups are what dictated how I would train. I really tried to focus on building and shaping the muscle groups that were my weaker parts. Also, my body fat was another key factor of me knowing if I needed to increase my cardio or not.

WP: Not only are you a Personal Trainer, but you have competed before. Correct? Can you tell me more about it?

BR: I jumped into my 1st Figure Competition April 25th, 2009, after being pushed into it from my workout partner Ryan Doris; a high school teammate convinced me since he was competing in Bodybuilding. After hard work and of not being able to eat any cheeseburgers or McDonald's fries, or even my favorite southwestern eggrolls from my favorite Restaurant, Chillis, I stayed dedicated for 12 weeks of training for the 2009 John Hansen Natural Bodybuilding Fitness and Figure Championships located in Bolingbrook, IL at Brooks Middle School, located in Bolingbrook, IL. It was a great experience seeing the crowd roar when I came out! The leadership I obtained from my mentor was so phenomenal, I can’t explain!

WP: Are you planning to compete again in the future?

BR: Yes, because I am so new to competing, I am still trying to do my research of all the different organizations that are out there to know which one will best fit my physique!

WP: What has figure competitions taught you thus far?

BR: Figure Competitions have taught me how to discipline my body! They have taught me how to maintain my priorities as well. I’ve learned that you have to work hard in this sport to get the results. Results don’t just come with running a couple of laps. The work has to be done! As my training partner, Charlie, says, “You can’t buy this at Wal-Mart, or Macy’s; you have to work hard and lift some plates buffet style to get it!”

WP: What was the hardest thing for you to overcome when you first started?

BR: The hardest thing for me to overcome when I first started was balancing my workouts with my busy schedule of taking 2 classes and working 2 jobs.

WP: What was the hardest thing you had to deal with when it came to your diet?

BR: The hardest thing for me to deal with when it came to my diet was my cravings. My weakness is sweets. If it’s not in front of me, I won’t eat it. It’s so funny because times when I would cheat to sneak 1cookie or something I ended up eating almost the whole box!! I couldn’t stop because they were so good, I felt like I had never had them before! However, once I realized what it was going to take, sticking with my diet was not a problem, because I enjoyed seeing my great results.

WP: How has your training changed over the years?

BR: This was actually my first show competing and I plan to change my physique over the years. Although I haven’t been in the industry for years, I have seen drastic changes with my physique on a weekly basis, so I can’t imagine what it will look like 2 or 3 years from now.

WP: What titles/accomplishments have you thus far? Tell me about them.

BR: I hold the title of ‘Ms. Figure for the Overall Class of the 2009 ABA Bodybuilding, Fitness, and Figure Championships’. John Hansen, the promoter of the show, was so sincere and he showed how passionate he was throughout the whole competition and it was a great experience I will never forget. Winning 1st place in the Overall Figure Class at my very 1st show is a great accomplishment!

WP: Where do you see your career and life in 10 years from now?

BR: In 10 years, I see myself having my Doctorate in Physical Therapy, along with owning my own Physical Therapy Health Care Clinics and workout gyms. I also plan to be a Professional Figure Competitor and Professional Fitness Model.

WP: Are you doing any modeling? If so, please tell me about it.

BR: Yes, I have been modeling for about 2 years with numerous photographers. My goal is to become a Professional Fitness Model and hopefully be a spokes model for health and fitness. I truly want to help others know that you can still have muscles and be feminine at the same time.

WP: Can you tell me any photographers you've worked with, or someone you'd like to work with?

BR: I currently worked with Tony Mitchell and Will Edwards of Open Aperture Media Group who are phenomenal photographers for World Physique! They are awesome and I encourage others to be apart of their work of art! I love to work with photographers who know how to capture my physique and bring it to life. I have also worked with Rufus from R2A Photography, LMJ Photography, The B Group and more. I would like to work with great John Lathrop and other photographers from all over the industry.

WP: What supplements do you currently take?

BR: I currently take 100% Whey Protein, and 100% Casein Protein, as well as my 2 a day multivitamin by Life Extension.

WP: What are your pet peeves?

BR: My first pet peeve is when my younger sister comes home and takes all my make up or clothes back to school with her. When it comes to training, it is sometimes funny to me when people say, "I can tell you workout”, or they ask, “Do you lift weights?" as if having muscles aren't normal for a female.

WP: What do you consider to be important in life, and why?

BR: I believe that having faith in God is because He gives me strength to live. Helping others achieve goals and just being a blessing to others is so important to me, because I know that it helps to have someone you can talk to for guidance. So, just as others have helped me, I want to do the same. I love to see others succeed, it makes me feel good that I was able to be apart of that stepping stone. You never know how far it will take them.

WP: How have you changed over the past few years when it comes to thinking, actions, and life in general?

BR: I have learned that you have to know who you are as a human being because people will try to bring you down. I’ve learned that hard work pays off and confidence is so the key. Life is short so I have live everyday like it is our last. I try to have purpose in everything that I do.

WP: What are your stats such as height, weight, biceps, and waist?

BR: I am 5’2 and I am 130 pounds in off season and about 118 pounds during competition time.

WP: What other sports or activities did or do you enjoy?

BR: I enjoy Track and field. I have been a track sprinter since the age of 7. I enjoy singing, too!

WP: Tell me about your family. In addition, are you married, single, or dating?

BR: I am the middle of 2 siblings! They call us the “ABC” girls! Alexis, Brittany, and Camille! I love my family so much. My parents have kept me grounded and I am thankful to have been brought up knowing that I can do all things through Christ which strengthens me! Philippians 3:14. I am currently single and waiting for the right person who is designed for me to come along and find me!

WP: Any shout outs?

BR: Yes, most definitely! I first want to give a huge shout out to my parents for enduring with me on my low carb days! Thank you Kim, Ryan, and Charlie, my family, and friends; for believing in me and pushing me to the next level.

WP: Give me an example of your workout.

BR: I usually work my legs twice a week, where 1 day I focus on mass and building and the other day shaping. Mass days I do Squats, leg exts, lunges, deadlifts, etc. and Shaping days I keep the weight not as heavy where I focus on changing my range of motion to hit different muscle groups. The other days, I focus on back and biceps really targeting my lats and really just every muscle group in the back. On chest and shoulder and triceps days, I maintain my reps anywhere from 12 to 15 reps and some days more.

WP: What is your diet?

BR: I eat every 2 to 3 hrs and the clock starts at breakfast for me. I eat my egg whites and oatmeal with my Whey Protein shake in the mornings. I switch up with chicken breasts, tilapia, tuna, lean beef or lean turkey for my protein and my sides are broccoli and or asparagus, brown rice or sweet potatoes. Once I get closer to competition, I cut out the amounts of complex carbs to really lean out. My mom says how can I eat so boring, but I love it because it gets me right!

WP: Who are your role models?

BR: My role models are first, my very own Mentor, Kimberly Bresingham, a Professional Fitness Model and Figure Competitor. Then, my Partner in Crime, Ryan Doris, who has been by my side motivating me through my whole training program, Nnamdi Ubjaja and my sisters who keep me spiritually motivated, as well as my friend, Alicia Renee Harris, which is a IFBB Pro, who kept me encouraged and uplifted me with our bible study and Charlie for speaking into existence what God has already planned! I can’t forget my best friends for modeling what preparing for success looks like. These individuals have inspired me to be my best when everyone else around me is giving up!

WP: How do you handle stress?

BR: I usually pray that God will help me with my stress or sometimes I like to just sit and listen to my favorite songs to calm me.

WP: Could you tell me about your future projects?

BR: I plan to work on obtaining my Doctorate in Physical Therapy and Compete in more Competitions along with doing more Fitness and physique photo shoots. My goal is to get sponsorships to promote fitness and healthy living in society. I believe that I have a gift of encouraging and motivating, and teaching others about how they can not only be physically fit but spiritually fit, as well.

WP: Is there anything I have forgotten to mention that you would like to bring to light?

BR: Well, for anyone who is just getting started or anyone who inspires to go into the fitness industry stay true to you, remember that it takes dedication, sweat and sometimes tears to stay disciplined with competing. Also start networking with others in the industry that are knowledgeable about what is required to stay involved, because without that extra push or guidance it’s easy to not be ready. Have a purpose for everything you do. I am still learning and growing. Really take the time to learn your body and what works for it. Although it may take years for development, keep striving for perfection or someone else will.

WP: Thank you, Brittany! It has been a great honor featuring you.

Saturday, December 17, 2011

Julie Bonnett

How did you get started with bodybuilding?I got started with a girlfriend in my high school’s dungeon of a weight room. I had read that bodybuilding was great for keeping fit, and years later took my interest and physique to the next level in competition.


What gets you motivated?Isn’t that the million dollar question? Reaching your fitness goals is simple: proper diet + regular exercise = success. The tricky part is maintaining that tight, fabulous new physique! Personally, I am never satisfied! Though I enjoy where I am and give myself credit for today’s accomplishments, I am always looking ahead to what’s next. Where can I improve? How can I further excel? My best tip – Energize yourself at the start of each day by finding motivation.

I love to begin every morning with a long cardio session, daydreaming about my goals & dreams, and often thinking ahead to what I will accomplish that very day.

What workout routine has worked best for you?My workout routine has varied over the years – it’s interesting to try different splits and schedules to see what your body responds best to. My winning physique is built with 3 workouts per day – cardio before breakfast, weight training (early afternoon) and cardio again before my final meal of the day.

Monday: Legs•BB Squats 5×8-12 (superset)
•Pre-Loaded BB Hip Thrusts x25
•Bosu Ball Squats x20
•Stiff-Legged Deadlifts 5×8-12 (superset)
•Plie Squats Holding DB x20
•Kneeling Glute Kickbacks x20 each leg
•Prone Machine Leg Curls 4×12-15 (superset)
•Pop Squats or Bosu Ball Squats x20
•Ball Leg Curls x15 each leg
•Kneeling Leg Curls (superset)
•Machine Glute Kickbacks x15 each leg
•Bosu Ball Squats x25
•Leg Extensions 3×8-12 (superset)
•Walking Lunges 3×8-12
•Crunches x25
•Calves – on Leg Press Machine 3×8-12 (superset)
•Cable Crunches x25
•Bosu Ball Squats x25
Tuesday: Shoulders•Seated DB Shoulder Press 3×8-12 (superset)
•Standing Reverse DB Fly’s 3×8-12
•Handstand Plank (against wall) x30 seconds
•Machine Shoulder Press 3×8-12 (superset)
•Cable Face Pulls 3×8-12
•DB Side Bends 3×8-12
•Single Arm Reverse Cable Fly’s 3×8-12 (superset)
•BB Front Raises 3×8-12
•DB Lateral Raises 3×8-12
•DB Bent Arm Lateral Raises 3×8-12 (superset)
•Bicycle Crunches x25
•Roman Chair Leg Raises x25
Wednesday: Back/Arms•Chin-ups 3×8-12
•Wide Grip Lat Pulldowns 3×8-12 (superset)
•Double Grasp DB Row 3×8-12
•Seated Cable Row 3×8-12 (superset)
•Pre-Loaded BB Row 3×8-12
•Single Arm DB Row 3×8-12 (superset)
•Pre-Loaded BB Curls 3×8-12
•Cable Curls 3×8-12 (superset)
•Standing Overhead DB Tricep Extensions 3×8-12
•Machine Tricep Extensions 3×8-12 (superset)
•Concentration Curls 3×8-12
•Core Training 3×8-12
Thursday: Recovery•Rest day
Friday: Legs•BB Squats 5×8-12 (superset)
•Pre-Loaded BB Hip Thrusts x25
•Bosu Ball Squats x20
•Stiff-Legged Deadlifts 5×8-12 (superset)
•Plie Squats Holding DB x20
•Kneeling Glute Kickbacks x20 each leg
•Prone Machine Leg Curls 4×12-15 (superset)
•Pop Squats or Bosu Ball Squats x20
•Ball Leg Curls x15 each leg
•Kneeling Leg Curls (superset)
•Machine Glute Kickbacks x15 each leg
•Bosu Ball Squats x25
•Leg Extensions 3×8-12 (superset)
•Walking Lunges 3×8-12
•Crunches x25
•Calves – on Leg Press Machine 3×8-12 (superset)
•Cable Crunches x25
•Bosu Ball Squats x25
Saturday: Shoulders•Seated DB Shoulder Press 3×8-12 (superset)
•Standing Reverse DB Fly’s 3×8-12
•Handstand Plank (against wall) x30 seconds
•Machine Shoulder Press 3×8-12 (superset)
•Cable Face Pulls 3×8-12
•DB Side Bends 3×8-12
•Single Arm Reverse Cable Fly’s 3×8-12 (superset)
•BB Front Raises 3×8-12
•DB Lateral Raises 3×8-12
•DB Bent Arm Lateral Raises 3×8-12 (superset)
•Bicycle Crunches x25
•Roman Chair Leg Raises x25
Sunday: Back/Arms•Chin-ups 3×8-12
•Wide Grip Lat Pulldowns 3×8-12 (superset)
•Double Grasp DB Row 3×8-12
•Seated Cable Row 3×8-12 (superset)
•Pre-Loaded BB Row 3×8-12
•Single Arm DB Row 3×8-12 (superset)
•Pre-Loaded BB Curls 3×8-12
•Cable Curls 3×8-12 (superset)
•Standing Overhead DB Tricep Extensions 3×8-12
•Machine Tricep Extensions 3×8-12 (superset)
•Concentration Curls 3×8-12
•Core Training 3×8-12

If you have to pick only 3 exercises, what would they be and why?1.Stiff-Legged Deadlifts: They are amazing to shape the hamstrings and glutes, and ladies just look amazing doing them!
2.Barbell Glute Hip Thrusts: They have been my go-to exercise to keep my booty tight this year, since I’ve had to cut back on my plyometrics due to injury. This exercise is a great superset to any lower body workout.
3.Bent Arm Lateral DB Raises: Simply because I love the pump I get in my shoulders from them and my arms look great doing this exercise. It’s an exercise I look forward to, which makes my training all the more rewarding.

What is your diet like?I admittedly eat low carb when dieting for a show or big photo-shoot.

•Meal 1: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
•Meal 2 is (Pre workout) Protein Shake with Glutamend, SubQ and Purple K and Veggies
•Meal 3: (Post workout) Protein Shake with Glutamend
•Meal 4: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
•Meal 5: Salad with lean protein (i.e. Tuna, Salmon, Chicken)
•Meal 6: Lean protein (i.e. Tuna, Salmon, Chicken) and Nuts

What has been your biggest accomplishment in the fitness field?My husband, WBFF Pro Bodybuilder Craig Bonnett and I have worked hard to develop our business, ContestPrep.ca – an industry-leading physique consulting and online personal training business. We constantly dream up new ways to motivate & inspire our clients, including helping hundreds of athletes prepare for stage and even more general public clients reach their fitness goals.

Both my husband and I have accomplished so much in our personal competitive careers, including Overall Titles, Pro Cards, magazine features in Status Fitness, Inside Fitness, Oxygen Magazine and WBFF Fit & Firm Magazine, however I am most proud of us for finding ways to share our knowledge, experience and network with others.

You own physical feature you are most proud of?I think you could ask any one of my female clients this one! I am OBSESSED with glutes!! I began with no bum, and have had to diet and train exceptional hard to shape & maintain my lower body.

When I vacation with Craig on the beaches in Mexico or at the pools in Las Vegas, I love rocking itsy bitsy bikinis – it’s my reward for all that hard work!

What is your supplementation like?I believe food is the best supplement – there is no quick, over the counter fix for a bad diet. However there are certainly fantastic products that can help in addition to clean eating.

I use CLA, BCAAs, Glutamend, Omega Oil, Pre-workout supplements such as Fubar, creatine (Purple K), SubQ at certain times of the year to help my fat loss and energy levels, protein powders, and ALWAYS incorporate a multivitamin to ensure my body has all the nutrients it needs.

Favorite Quote?“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength” – Arnold Schwarzenegger

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Friday, December 16, 2011

Ashton Hurley


The sport of bodybuilding is quickly growing in Canada, and the addition of bikini & fitness modeling categories has motivated young men and women to get involved!! Competing can help teach & inspire participants to lead a healthier lifestyle -- and it’s a fantastic way to network with like-minded individuals from across Canada and, with the WBFF, internationally!

19-year-old Ashton Hurley wanted to learn properly weight training techniques, as well as how to organize her lifestyle and diet in order to build her ideal physique. With the help and guidance of ContestPrep.ca, she has now leaned up by nearly 20 lbs and dropped 10% bodyfat in preparation for her debut 2010 competitive season!
Check out this video where Ashton kickstarts her fitness career with her first ContestPrep.ca photoshoot! Watch for her to hit the stage at numerous events this season, including the WBFF Alberta Championships. This fresh face is sure to make a splash in the industry.

The sport of bodybuilding is quickly growing in Canada, and the addition of bikini & fitness modeling categories has motivated young men and women to get involved!! Competing can help teach & inspire participants to lead a healthier lifestyle -- and it’s a fantastic way to network with like-minded individuals from across Canada and, with the WBFF, internationally!

19-year-old Ashton Hurley wanted to learn properly weight training techniques, as well as how to organize her lifestyle and diet in order to build her ideal physique. With the help and guidance of ContestPrep.ca, she has now leaned up by nearly 20 lbs and dropped 10% bodyfat in preparation for her debut 2010 competitive season!
Check out this video where Ashton kickstarts her fitness career with her first ContestPrep.ca photoshoot! Watch for her to hit the stage at numerous events this season, including the WBFF Alberta Championships. This fresh face is sure to make a splash in the industry.

Thursday, December 15, 2011

Jenna Renee

QuickStats:
Birthdate: September 9
Height: 5'5"
Measurements: 34C-25-34
Hair: Blonde
Eyes: Green/Blue
Born and raised in Ormond Beach, FL
Current Residence: Jacksonville, FL



Bio:
I am a fitness model and WBFF athlete located in Jacksoville FL. Until recently, the fitness lifestyle was not a part of my life (at all). Up until about 10th grade I was always in great shape! I could eat whatever I wanted (and I did) and not gain a pound. That eventually caught up with me and I went from 110 pounds to about 135 pounds by the end of that year. For my petit frame 135 pounds was in no way flattering.

A couple of years passed and my insecurities grew to the point where I hated myself. I developed an eating disorder in 2007 and ended up hospitalized the summer of 2008 weighing 98 lbs. Coming to the realization that I was destroying my body, I knew that something had to be done. There was no way I could let myself gain the weight back, it was not an option!


However, I knew that continuing my destructive lifestyle with an eating disorder was also out of the question. So, I began lifting weights and educating myself on clean eating. At first I will admit I was terrified of the "6 meals a day" and eating every couple of hours, but after about two weeks I started to see positive changes in my body and I was hooked. If you asked me 3 years ago what I saw in my future, "fitness model" would be the last thing that came to mind. It's crazy how life's obstacles mold what holds your future.

"The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers."

Wednesday, December 14, 2011

Tiffany Tillinger


How did you get started with bodybuilding?Let me first thank you for the opportunity to interview with such a great website, simplyshredded.com. Additionally, I would like to clarify my competitive profession. I am a WBFF Diva Bikini Professional. My training with weights started when I was in high school. I had always felt the importance to lead a healthy lifestyle. It felt great to have that kind of daily regimen and to always see continuous advanced progress in my physique. My first competitive experience was at Brian Cannone’s Fitness Atlantic Show in Connecticut. It was such a wonderful experience being on stage for my very first time at such an organized and fulfilling event. The show is definitely first rate, and I encourage all beginners, veterans, and spectators to attend this constantly evolving competition.

Whether competing or spectating, the Fitness Atlantic is something you really need to mark in your calendar and experience. As I did last year, winning the Overall Bikini Diva Division, and receiving my Pro Card in the WBFF federation. “The best of the best compete with the WBFF.”



Where does your motivation come from?My motivation stems from within myself. To me, it’s a constant sense of determination and accomplishment to continue on reaching my goals and then after reaching them, surpassing them to the next level. What also motivates me is being a WBFF World Diva Bikini Champion.

Last September, I placed first runner-up in the Diva Bikini Professional Division, and with my mentality, the motivation that I have is constantly striving to be crowned World Champion.



What workout routine has worked best for you?•Monday: Legs/Light Cardio
•Tuesday: Abs/Back/Cardio
•Wednesday: Chest/Shoulders/Cardio
•Thursday: Cardio
•Friday: Legs/Light Cardio
•Saturday: Bi’s/Tri’s
•Sunday: Off


If you have to pick only 3 exercises, what would they be and why?1.Barefoot Squats: Because you can really feel the pinch in the tush and the fact that your feet are closest and flattest to the ground as naturally as possible, you can squat really deep for a full lower body stimulation.
2.Weighted Planks: They are definitely a favorite, you can really feel your whole abdominal cavity contracting in a more concentrated manner (always make sure you have a spot).
3.Dumbbell Clean and Presses: Not only are they an amazing shoulder workout, but I feel so hardcore and intense while doing them, I usually listen to some hardcore rock like Korn or Slipknot to intensify my experience even more.


What is your diet like?•Meal 1: Chobani greek yogurt with a cup of fruit (berries, an apple, banana etc…)
•Meal2: Grilled chicken on a wholewheat wrap with fresh arugula and spicy mustard
•Meal3: Salmon and veggies and 1 slice of ezekiel bread
•Meal4: Grilled chicken, sautéed green beans and garlic
•Meal5: Sirloin steak and mashed cauliflower
•Meal6: Cottage cheese
When trying to cut down do you prefer to use HIIT or just normal cardio?When trying to cut down or prepare for an upcoming event I do it all, HIIT as well as cardio. I like to switch things up all the time. I’m an unstoppable workout machine!!!

Gallery What is your supplementation like?
Supplementation for me is simply:

•Multivitamins
•Fish oils
•Acidopholis
•Vitamin D
Favorite Fitness Models?My favorite fitness model or bikini model is the one and only Jamie Eason. Not only is she beautiful and has an incredible physique, but she is probably one of the most down to earth and genuinely nice women in our industry. I really respect her for that.

Favorite Quote?“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”

Tuesday, December 13, 2011

Jodi Miller


Power Lifting


•1996 USA Powerlifting Federation Texas State Championships - 1st (111 lb. weight class)
•1996 ADFPA Powerlifting Federation Longhorn Open - 1st (104 lb. weight class)
•2008 Texas APF Powerlifting Federation – 1st (112 lb. weight class, sub-master division) (broke Texas state records in bench, squat, deadlift, and overall)
24-Hour Fitness Gyms Triathlon Fitness Challenge

•1998 Club Level, Texas - 1st
•1998 Regional Level, Texas - 1st
•1998 National Level - 4th
Galaxy Nova Federation

•2000 Texas Grand Prix - 12th (physique round)
•2001 Nationals - 15th (physique round)
•2001 Nova USA Championships - 12th (physique round)
FemSport

•2005 FemSport Valkyrie Fest – 3rd (Overall)
NPC

•2001 NPC Texas State Championships - 1st-Overall Champion (novice lightweight bodybuilding division), 4th (figure division)
•2001 NPC Heart of Texas - 2nd (open bodybuilding division), 3rd (figure division)
•2002 NPC Lone Star Classic - 4th (short figure division)
•2002 NPC Junior Nationals - 17th (short figure division)
•2002 NPC Team Universe Figure Nationals - 19th-tie (short figure division)
•2003 NPC Junior USA's - 7th (5'2" and under division)
•2003 NPC Pittsburgh - 4th (short figure division)
•2003 NPC Junior Nationals - 6th (short figure division)
•2003 NPC Team Universe Figure Nationals - 5th (5'2" and under division)
•2004 NPC Junior USA's - 5th (5'2" and under Figure Division)
•2004 NPC Emerald Cup - 2nd (5'3" and under Figure Division)
•2004 NPC Junior Nationals - 12th (5'2" and under Figure Division)
•2005 NPC Junior Nationals - 11th (5'2" and under Figure Division)
•2005 NPC USA's - 4th (5'2" and under Figure Division)
•2006 NPC Team Universe/Figure Nationals - 10th (5'2" and under Figure Division)
•2006 NPC USA's - 12th (5'2" and under Figure Division)
•2006 NPC Europa Supershow amateur bodybuilding - 1st (LW)
•2006 NPC Nationals (bodybuilding) - 8th (LW)
•2007 NPC Team Universe (bodybuilding) - 1st (LW)
•2007 IFBB Amateur World Championships (bodybuilding) - 13th (<55 kg) •2009 NPC Masters Nationals (bodybuilding) – 4th (LW) ABA/PNBA/INBA •2009 ABA Gulf States Natural Championships (turned Professional at this show) ◦Awards – Overall Women, Most Symmetrical, and Best Legs ◦Ms. Physique – 1st (Open Short) ◦Ms. Physique – 1st (Masters Short) ◦Bodybuilding – 1st (Open Short) ◦Bodybuilding – 1st (Masters Short)

Petra Nemcova


Petra Němcová (Czech pronunciation: [ˈpɛtra ˈɲɛmtsovaː]; born 24 June 1979 in Karviná, Czechoslovakia, now Czech Republic) is a Czech model, television host, author, and philanthropist. She is the founder and chair of the Happy Hearts Fund. In December 2004, she was injured in Thailand by a tsunami resulting from the 2004 Indian Ocean earthquake; her fiancé, photographer Simon Atlee, was killed in the tsunami.


Early lifePetra Němcová was born June 24, 1979 in Communist Czechoslovakia. She grew up in Karvina with her sister Olga. As a child she was teased at school for sharing her name with the famous Czech author Bozena Němcová. She was scouted on the streets of Prague by "Next Model Management". Upon signing with the renowned agency Němcová moved to Milan.

Career Modeling Petra Němcová was scouted walking through the streets in Prague. In 1995 she won the Czech Elite Model Look. Upon signing with Next Models, Němcová moved to Milan where her career flourished. She was featured in campaigns for Benetton, Bulgari Sunglasses, Cartier, Clarins, Cortefiel, Dirk Bikkembergs, Fortunoff, Graff, HP Intel Personal Computer, HS, Intimissimi, John Lewis, Lancaster, La Perla, La Senza, Maidenform, Max Factor, Pantene Pro-V, Passport, Playtex, Rampage, Schwarzkopf, Victoria's Secret, and Wild Orchid. Additionally, she has appeared on the covers of Madame Figaro, Elle, Shape, Cosmopolitan, Flare, Vegas, Glamour, FHM, and Sports Illustrated. From 2000 to 2004, she has walked for designers Lolita Lempicka, Gai Mattiolo Erreuno, Matthew Williamson, Custo Barceloa, Blunauta, Dirk Bikkembergs, Gugliemo Cappone, Luciano soprani, Marina Babini,Yumi Katsura, Akadius, and Michino Koshino.

Němcová was featured on the cover of the 2003 Sports Illustrated Swimsuit Issue and appeared in the 2002, 2003, 2004, 2005 and 2006 editions. In addition to working with world class photographers on her Sports Illustrated shoots, she was the object/subject of Joanne Gair's body painting work.

Petra is currently signed to Mikas in Stockholm, View Management in Barcelona, Unique One in Prague, and "Next Model Management" in London, Paris, Milan, New York, Miami, and Los Angeles.

TelevisionIn 2001, the up-and-coming model appeared on British television series Absolutely Fabulous. On 3 June 2004, she was one of the telecast judges during the 53rd annual Miss Universe competition in Quito, Ecuador. In 2007, she was the host of TLC's A Model Life. On 7 July 2007 she was a presenter at the American leg of Live Earth and appeared in the music video "Misfit" by American indie group Elefant. She is currently working with HP computers to produce a multi-million dollar TV and web campaign.

She was a contestant on season 12 of Dancing with the Stars and her professional dance partner was Dmitry Chaplin. She was voted off in the 5th week of the competition and came in 8th place. "Dancing with the stars" performances :

Week # Dance Style/Song Judges' score Result
Inaba Goodman Tonioli
1 Foxtrot/"Don't Know Why" 6 6 6 No Elimination
2 Jive/"Crazy Little Thing Called Love" 6 6 6 Safe
3 Waltz/"You Raise Me Up" 8 9 8 Safe
4 Paso Doble/"Les Voici! Voici La Quadrille!" 8 7 8 Safe
5 Quickstep/"Viva Las Vegas" 7 7 8 Eliminated

Other VenturesIn 2005, Němcová released her autobiography Love Always, Petra (ISBN 0446579130) published December 2005, which tells of her early life under Communist rule in Czechoslovakia, her entrance into the field of fashion and modeling, and her breakthrough into Sports Illustrated, which was her springboard to becoming a supermodel. She also tells of her life with Simon Atlee and how they fell in love and became engaged to marry.

In July 2007, Němcová partnered with New York City power broker Ron Schnackenberg to form a luxury boutique real estate firm Aglow Properties, which specializes in representing high net worth and high-profile clients in a very discreet manner.

Personal lifeNěmcová speaks Czech, Slovak, Polish, English, French and Italian. In December 2010, she became engaged to English actor Jamie Belman. In April, 2011 she confirmed on The Wendy Williams Show that she is currently married.

In February 2007, Němcová became a vegan and gave up meat and dairy in order to 'help save ocean life.'

Monday, December 12, 2011

Tamarra Hay


How did you get started with bodybuilding?I guess I have always been a sports nut – baseball, football, hockey, kick boxing – anything competitive and active has always lit a fire inside me. Some of my fondest memories of my childhood are practicing roundhouse kicks with my older brothers (there were more than a few fat lips as we worked on our depth perception!).

While I started working out as a teenager, I took a bit of an unconventional path to bodybuilding, competitive fitness and modeling – a path that wound through business, media, family and ultimately ended in front of the camera.

As one of the original drivers of the social spa movement in Canada and the US, I spent a number of years building a successful business on the premise that health was driven by positive social interaction. My success in business lead to numerous media appearances in international publications, on radio, television and the web. While successful in business however, family has always been my priority. In early 2009, I left the spa industry to manage a health issue with one of my children, a decision that brought stability to a difficult family situation and forever changed the course of my career.

During this time, I set my sights on a fitness and modeling career that would leverage my media experience, energy and competitive drive, while allowing me the flexibility to put my family first.

With the help of fitness competitor friends, Fran Dennis and Jodi Hughes, I recommitted myself to clean eating and intense training. Since that point, things have really just snowballed!! I shot with renowned Oxygen, American Curves, and Playboy photographer, Paul Buceta last year, which really kicked my career into high gear and opened up a wealth of fitness and modeling opportunities and the chance to shoot with other major fitness and glamour photographers across North America.

I am currently training with Canadian bodybuilding champion Mindi O’Brien and Team O’Brien for the upcoming competitive season starting with the SAF event in June. I am a firm believer in listening, absorbing and learning from the best…..and Mindi is certainly the best!

Where does your motivation come from?Keeping up with an athletic husband and kids is a huge motivator for me. Setting a positive example for my teenage daughters and 3 year old son is extremely important. Through my commitment to my own fitness I am sending a positive message to my kids: work hard, be healthy and take pride in yourself and everything you do!”



What is your training philosophy?I am a strong believer that anything worth doing is worth doing well!! My training follows this basic premise…..my workouts are very structured, efficient and intense.

If you have to pick only 3 exercises, what would they be and why?I’m a bikini and lingerie model at heart, so working out my legs and back side are the obvious choice for my favourite body parts to workout. Squats and walking lunges are my two favourite exercises to blast these muscles. My third favourite exercise would have to be medicine ball axe choppers on the Bosu ball to really hit my obliques.



When trying to cut down do you prefer to use HIIT or just normal cardio?I use a combination of normal cardio and HIIT to keep things fresh and keep my body guessing. Seems to work well!

What is your philosophy on nutrition?My daily nutrition is pretty structured. I try to stick to small clean meals every 3 hours, balancing high quality lean protein with complex carbs, starting with my favourite oatmeal with blueberries at breakfast!!. I eat lots of fish and chicken and supplement with protein shakes to make sure my body keeps up with my training.

What are your favorite meals?Spinach salad with chicken, cranberries and a drizzle of maple balsamic vinagrette (and goat cheese and pecans if I’m cheating!)

Favorite cheat food?Cheat meals are a necessary part of staying on track and for me it has to be cheese! Any cheese will do in a pinch, but warm brie with red pepper jelly is hands down my favourite.

What supplements do you use?Pre-workout I use Gaspari SuperPump 250, during my workout I use Gaspari Size On and post workout I make sure to get lots of protein with an Isoflex Whey Protein shake with added L-Glutamine.

Favourite Quote?As an avid hockey fan, I tend to lean heavily on a Wayne Gretzky quote:

“You miss 100% of the shots you don’t take “ . True in hockey, true in business and true in life!

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Evie Louise Madsen


I started weight training as a form of exercise in addition to athletics when I was 17. Was pretty slim, and wanted to put on me a little more muscle mass, says Evie.

Name: Evie Louise Madsen Age: 32 years Location: Alicante, Spain (move to Tommi in Oslo in April) Work: Head Physiotherapist at Reuma-sun center in Alicante, Spain. 13 physiotherapists and an assistant in the department Height: 1.69 Weight: Competition: 60 kg, offseason: 70 kg Marital Status: Girlfriend with Tommi Thorvildsen Sponsor: Is the Spanish national team in body fitness IFBB, all expenses in connection with competitions covered by associated . Club: IFBB Spain (trainer at Gym Altmira in Elche and John's Wellness Centre in Altea, both in Spain)14.jpg

Achievements:

1st Valencia Open 2007
2nd Spanish Championships 2007
4th place World Cup 2007
will take part in the Mediterranean Championship 11.november '07 (chosen as 1 in 3 girls in body fitness to represent Spain in the international championship between the Mediterranean countries)
Tell us a little about yourself

As a person I enjoy being active, keeping constantly on the various projects, studies, courses, etc. Currently comprises everyday life for most of the training, work and study. Has the season little time for social life, but try to take it again later. Like to relax with family, friends and my boyfriend Tommi, as we often go out and eat a good meal and take a trip to the cinema. 12.jpgOtherwise, in my spare time I like to dive, the dive part of the Mediterranean Sea and off the Canary Islands. Also love to read, began on archeology studies before I took physical therapy program, so I'm particularly interested in history. interests me for language, and also has a worked as a simultaneous translation German-Norwegian, Spanish, Norwegian, Spanish-English-German, has made ​​a grammar compendium of Spanish grammar and has given private lessons in German, English and Spanish languages. also enjoys traveling, has been a great deal about in Europe. Since I am a big Formula 1 fan, I've been in several races around Europe. Also enjoys to ride a motorcycle, took note when I was 18 years and have driven most by cross and racing bikes. Favorite food: Is a big søtmons, so I love chocolate, ice cream and cakes. But there is little of it on the diet, so the most of it in chicken, beef and tuna, which I also am very happy in. I emphasize to only eat things that I like when I'm on a diet, otherwise I lose motivation . Would that the little I eat on the diet, at least to be something I like ..

What made you begin to start with fitness and how long have you trained?

I started weight training as a form of exercise in addition to athletics when I was 17. Was pretty slim, and wanted to put on me a little more muscle mass. When I saw that I had good success and create bigger muscles relatively quickly, I was "bitten by the bug" and began to spend more time on strength than athletics. Trained a lot until I was 24 years, and felt that I needed a break from strength training. The break lasted until 2 years ago, when it was time to take up strength training again. In the meantime (6 years) I kept on with the riding and scuba diving, but were not as active as I am now in training. One of the reasons I took up training again was that I knew that the body began to struggle a bit with compromised immune systems, pain in lower back, shoulders began to hurt (a lot from my profession as a physical therapist) and I did not know the shape my body started to get .. Then it was time for a change, both in terms of exercise and diet. So for 2 years (Sept 2005) I started with the strength and endurance training again, and began at once with the diet to build muscle. And now - 2 years later - I participate in the World Cup and the Spanish national team in fitness:)

Have you been active in other sports?

Have worked with various sports since elementary school: baseball, volleyball, athletics, horse riding and scuba diving. Has previously competed in the sprint.
What does a normal day in your life?

A typical day for me looks like the following:
6:00 1t. cardio-vascular training (step / biking / jogging / walking)
7:15 Breakfast
8:00 Work at the clinic until kl.16: 00
10:15 Meal
Meal 1:15 p.m.
4:15 p.m. Supper
4:30 p.m. Study until noon. 7:00 p.m.
5:30 p.m. Vitargo, glutamine and amino acids before exercise
7:00 p.m. Training (1.5 hours + 1 hour of weights. cardio)
9:30 p.m. Vitargo, glutamine, protein drink, and amino acids after training
Meal 10:00 p.m.
11:30 p.m. Meals
23: 45 In Bed
What are your goals and ambitions?

My major goal of the training is short and good to have a good time. Ie. that exercise gives me a positive content in life in many ways: good health and healthy to prevent disease and other health problems. Training affects all areas of my life positively, both relational, social and health conditions. Direct measure of body fitness competitions is to continue to compete for 4-5 years. In the first game here in Spain until I return home to Tommi in Oslo around Easter next year. Then I'm going to compete in Norway, and the first goal is to qualify for European Championships in the spring. Hope to be able to qualify for IFBB pro license within 2 years, so I'm going to stand on! :) Goals and ambitions in terms of work and private life is to start up different concept in fitness, health and diet / nutrition, together with Tommi when I move back to Norway. We're developing different ideas, and with my background as a physiotherapist and fitness exercises, and Tommis background as a bodybuilder and many years in the fitness and diet industry, we have a good basis to start up a solid concept. I have included many different ideas in personal training that I plan to start next year in cooperation with Tommi.


What are the advantages and disadvantages of fitness?

Advantage: individual health benefits (both physically and mentally!) And a healthy and positive training environment.
Disadvantage: can be in competition periods occupy a fair amount of time that goes beyond the social life ..
Are you satisfied with the progress you've had?

Yes, very. Took up training for 2 years ago after a break of 6 years. Competitor for the first time September 15th, got 2nd place in the Spanish championship and was qualified for the World Cup weekend after I came in 4th place. Went straight to the Spanish national team and will be sent around by the competition with all expenses covered by the association.
How do you train as fitness exercises?

Coach is always hard and give 100% on training. Trainer with the smaller number of repetitions in the development phases (4-12 reps) and with heavier weights. In deffeperiodene I train with more reps and slightly lighter weights (15-30 reps).

Runs 2-3 warm-up sets of 50 reps, then 3-4 exercises for each muscle group.

Training Split:
o Monday: Front thigh + inside thigh + shoulders + abdominal + glutealmuskulatur + cardio
o Tuesday: Back + biceps + stomach + glutealmuskulatur + cardio
o Wednesday: Just cardio
o Thursday: Hamstrings + add + stomach + glutealmuskulatur + cardio
o Friday : Chest + triceps + shoulders + abdominal + cardio
o Saturday: Only cardio
o Sunday: Only cardio
What exercises are favorites for the following muscle groups

-Chest
Pec-Deck
-Shoulders
Lat.press
-Triceps
Pull Down with Rope
-Biceps
Curl with Z-bar
-back
one arm rowing with hantel
-Front leg
Seated leg pull
-Rear leg
Deadlift
-Adds
Standing Calf
-Abdominal
Sit-ups with 45 º slope backwards
7.jpgHow long are you on a diet before a competition?

Approx. 12 weeks.
Set up your diet yourself or get help?

Will the help of my coach here in Spain (Emilio Martinez) and my boyfriend Tommi Thorvildsen.
What does your fitness regimen like?

Have tried some different diets, and find it is often best to combine a little. Ie. a period of almost zero carb, high protein and very little fat, and then a period of only protein and fat. Do it depends on the form before competition and receive close supervision of my coach and Tommi when it comes to final adjustments.
Outside of competitions I adjust the carbohydrate intake and is sometimes up in such a pound of rice a day.
If there is a lot of posturing training before competition?

Before the competition I set aside time to practice the poses with my trainer 2-3 times a week, approx. 30min. each time
What supplements would you recommend to others and why?

Vitargo before and after training, both to get the proper "pump" in training, and for a good recovery after exercise. It usually takes 1 to 1.5 h. before exercise and immediately after exercise.


How do you think it is to combine family / circle of friends with diet and exercise?

Since Tommi doing the same, there is no problem combining it with him. We are always training together when I am with him in Oslo and he is here in Spain. When it comes to friends, I have both friends who train at the gym, and friends outside the gym. Trying to keep as close contact with both, but note that it can Dabbs of bit periods before the competition when it comes to friends who do not go to the gym. But I have informed them about it, so they understand. They support me all giving me very positive backing. At the clinic where I work, I have an awesome bunch of people who support me 100%. They met almost all up and cheered me on the Spanish championship, when I was very touched ..


Have two wonderful sisters and the world's most beautiful niece who supports me in everything I make myself when it comes to training and also otherwise.
Do you have any role models?

Jenny Lynn, thinks she is a good role model in many ways. Has a very good physics, work hard, serious and determined by training, seems like a talented person in many ways and as most know achieved great results (has won numerous competitions since 2000 and has been Ms. Figure Olympia last 2 years). Also think Monica Brant has an incredible physique.
What motivates you?

First and foremost Tommi who always supports me, and it is of course motivated to achieve good results. It makes it easier hold on the diet before the competition when you see it going the right way.
How much cardio exercise you need to get in shape?

About 2 hours each day, 1 hour before breakfast and 1 hour of strength training in the afternoon / evening
What do you think is your best achievement?

4. place in the World Body Fitness, 2007
Do you like fitness exercise suggestions for simple and healthy meals?

Chicken and sweet potato with a little Udo's choice oil blend
Protein Pancakes: Oatmeal and egg whites with cinnamon and sweetener or honey
Rice cakes with easy-jam / natural peanut butter / Maximize protein powder (to be thick when mixing it with some water)
salmon with salad and some rice
Which muscle group are you most satisfied with?

Ridge and glutealmuskulaturen.


What is your training tips for beginners?

Put yourself first your training goals, find out what you want to achieve.
Then find a form of exercise that you like.
Do not give up even if it's two steps forward and one step back, you destroy not everything you have built up even if you "goes on a smell" in between, when it comes to exercise and diet.
Remember that there is no way to trick your body, you are what you eat and what you are doing the training!
Something you want to say in the end?

Thanks to everyone who supports me and understands how much exercise does for me. Hope I can be a positive role model for others, both in terms of diet, exercise and drive:) Big hug, Evie