Name: April Garcia
Birthdate: April 5th 1991 (Aries Baby!)
Ethnicity: Filipino
Measurements: 34B-26-34
Height: 5’3"
Weight: 105 lbs
Dress Size: XS/S 3-4
Shoe Size: 7.5W
Eye Color: Brown
Hair: Long, Black
Bio♥
Welcome to my Website♥ My name is April Garcia, 20 years old, Model from Seattle Washington. I was born in the Philippines, I moved to San Diego California when I was 11 and CA is where my heart is ever since♥ I moved Washington State on my High School years, at first I didn't like my move up here in northwest until I get to meet good hearted people along the way and I pursue my modeling Career. I am now an Operations Manager/Clothing/& Spoke Model for Stylist Entertainment LLC - We are Live Streaming/Recording Company for the Biggest Nightclubs, Car shows, Music Videos etc.
I hope you guys enjoy the site, more stuff to be added, stay tuned to all new photo's, Video's, and Special Updates! Don't forget to Sign up as a member because I have special surprises and give aways to my lovely supporters, also feel free to Share my page to your networking site My Modeling Career started August 2011 and have been going strong till now. I love meeting and working with other people along the way, and networking myself is what I'm best at doing. I love seeing different side of myself. Since August of 2011 I had been in Car shows, Music Video, Fashion Show, Gogo Dancer, and now a Spokes Model For Stylist Entertainment. I enjoy modeling and seeing my acting and artistic side. I am very thankful for what god has blessed me and proud for pushing myself to the limit to improve each shoot. If I have any advice to an aspiring models, Keep yourself humble, hard work will pay off, and Love love love what you do because If you don't give it 100 percent then you shouldn't even start.
November 19, 1986
Biography Swann Cardot began dancing in Paris before moving to Belgium. While studying Art & Interior Design Swann continued her training with Brigitte Kher (Maurice Bejart Ballet XXe), La Papeterie and Choreart studying ballet, contemporary, jazz and latin dance. Swann decided to turn her passion into a carreer and opened herself to different cultures and styles of dance she learned while traveling to seve...ral countries such as South Africa, Canada and New York City where she continues to perfect her techniques at Broadway Dance Center. She progressively found her place in the dance industry training under Deborah Y. Wilson, Adrian Wiltshire and Anthony Rue II from AmountBoyz who inspired her to learn the art of Hip-Hop.
Swann came to realize that she wanted more from herself. This desire for more brought her to the world of fitness, where she had to learn to train at a level that far exceeded her expectations of how she believed she could perfect her body and build her strength. "It keeps my spirit alive and pushes me every day. This lifestyle has given me much purpose and direction", says Swann.
Dancer, personal trainer, group fitness instructor and figure competitor Swann extends her vast knowledge of training techniques and instill in her students the same standards she has for herself
- Through hard work, dedication and persistence, anything is possible, especially good health!
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Awards 2011 NPC Eastern USA - 1st & Overall
2011 NPC East Coast NJ - 1st & Overall
2011 NPC Europa Battle of Champions CT - 1st & Overall
2011 NPC Atlantic States - 1st
Date of Birth
6 June 1979, Charleston, South Carolina, USA
Height
5' 9" (1.75 m)
Mini Biography
Tall (5'9"), slim, and sexy brunette knockout Kasey Poteet was born on June 6, 1979 in Charleston, S.C. She's of mixed Irish, German, and Cherokee descent. Poteet lost her virginity at age 12. Kasey first began performing in explicit hardcore movies in her mid 20s in 2006 (she usually appears in said films under the pseudonym Diana Prince). An avid fan of comic books and video games, Poteet has been featured as an on-line personality for various pop culture websites, which included hosting the daily program Geek Rawk for Music Plus TV. Moreover, Kasey has made occasional forays into the mainstream with small roles on two episodes of the hit cable TV series "Entourage" and larger roles in several direct-to-DVD films. She has also appeared on numerous reality shows, including "Playboy's Foursome" and "Blind Date Uncensored". She resides in Los Angeles, California and is the mother of an autistic son.
Trivia
An advocate for free speech and anti-censorship, Kasey hosted the webcast "Geek Rawk" topless to help demonstrate her belief that female nudity should be a non-issue.
Buxom and shapely 5'7" blonde bombshell model and make-up artist Tiffany Toth was born on March 28, 1986 in Anaheim Hills, California. She's of mixed French, Irish, and Hungarian descent. Tiffany grew up in Orange County, California. Toth was the Playboy Cyber Girl of the Week for the third week of November, 2005 and the Playboy Cyber Girl of the Month for May, 2006. Tiffany then went on to pose for three pictorials under Playboy's Fresh Faces. Moreover, she has not only been featured in such magazines as Super Street Bike, Import Tuner, Sport Truck, Iron Man, Seventeen, and Maxim, but also has posed for various catalogs. Toth enjoys cooking, painting, traveling, interior decorating, going to the beach, and spending time with her family in her spare time. Tiffany first tested to be a Playmate of the Month in 2009, but was rejected. However, she did a second test and was accepted to be the Playmate of the Month in the September, 2011 issue of Playboy. Toth lives in California.
Trivia
Playboy.com's "Cyber Girl of the Month" for March 2006.
Playboy.com's "Cyber Girl of the Week" for week three of November 2005.
Playmate of the Month for September, 2011.
Personal Quotes
Ever since I can remember, I've had this fascination with Playboy. I collected the magazine and idolized the Playmates. I would even imitate their hair and make-up!
“ "It's Time For A Change".Chloe Vevrier has been moved Dazzlingly Beautiful Unknown Actresses II Lead Profile Actress...Tiffany was the "Playboy Playmate of the Month"(September 2011).Tiffany was/is a "Model Mayhem.com Model".She was also the "Playboy Cyber Girl of the Week"(Week #3 of November 2005).Tiffany was/is also a makeup artist. ” -
VITAL STATS
Name: Cheryl Brown
E-mail: BombshellCheryl@yahoo.com
Age: 36
Where: Orlando, FL
Height: 5'3"
Weight: 119 Off-Season, 116 Competitio
Years Competing :0
Favorite Bodypart: Shoulders And Biceps
Strongest Bodyparts: Biceps
Favorite Supplements: BodyWell Nutrition Tight Curves Protein and First Order
How Did You Get Started?
I started working out in high school while training for track and cross country. A P.E. teacher even talked me into competing in my high school's annual body building competition. I did and loved it, but never competed again.
Over the years I have been asked many times if I compete in competitions. My answer was always, "No, but I want to someday". Well, as part of my 2008 New Year's resolution, I decided to change that "someday" into today. My goal was to just compete in one show and look half as good as the veteran competitors on stage. I competed in my first NPC show in August 2008, winning the Master's Over-all title.
I WAS HOOKED! I immediately set a new goal for myself, to earn my pro card. That's when I decided to get serious with my training and get help. So, I joined IFBB Fitness Pro Shannon Dey's Team Bombshell...that was the best training decision I ever made! After joining the team I competed in my third NPC show and very first Nationals and placed 4th (B Class)!
Superset 1: 5 X 20 Leg Extensions
Superset 1: 5 X 20 Close Stance Leg Press
Superset 1: 5 X 50 Pop Squats
Superset 2: 5 X 20 Weighted Lunges With Back Leg Elevated
Superset 2: 5 X 20 Single Leg Squats
Superset 3: 5 X 15 Front Squats On Smith Machine
Superset 3: 5 X 15 Weighted Lunge
5 X 20 Hyperextensions
Superset 4: 5 X 20 Seated Calf Raises
Superset 4: 5 X 10 Standing Calf Raises
Click Here For A Printable Log Of Cheryl Brown's Monday Workout.
Tuesday: Shoulders/Arms/Calves
5 X 8 Rear Delt Lateral Raises
Superset 1: 5 X 8 Front Plate Raise
Superset 1: 5 X 12 Arnold Press
Superset 2: 5 X 15 Dumbbell Lateral Raise
Superset 2: 5 X 8 Standing Barbell Press
Superset 3: 5 X 12 Incline Dumbbell Curls
Superset 3: 5 X 12 Dumbbell Nose Crushers
Superset 4: 5 X 8 Standing Barbell Curl
Superset 4: 5 X 8 Triceps Push Ups
Superset 5: 5 X 15 Preacher Curls
Superset 5: 5 X 15 Rope Push Downs
10x10 Standing Calf Raises
Click Here For A Printable Log Of Cheryl Brown's Tuesday Workout.
Wednesday: Hamstrings/Lower Back
5 X 20 Seated Leg Curls
5 X 25 Leg Curls
5 X 20 Stiff Legged Deadlift
5 X 15 Weighted Bench Step Ups
5 X 15 Good Mornings
Click Here For A Printable Log Of Cheryl Brown's Wednesday Workout.
Thursday: Back/Chest/Calves
10 X 10 Wide Grip Pulldowns
10 X 10 Seated Cable Rows
10 X 10 Pullovers
10 X 10 Incline Dumbbell Press
5 X 10 Incline Dumbbell Fly
10 X 10 Seated Calf Raises
Click Here For A Printable Log Of Cheryl Brown's Thursday Workout.
Friday: Lower Back
10 X 15 Incline Squats
5 X 20 Hyperextensions
10 X 20 Standing Calf Raises
Click Here For A Printable Log Of Cheryl Brown's Friday Workout.
4 Oz Orange Roughy
12 Asparagus Spears
1/4 Grapefruit
Meal 3
4 Oz Ground Turkey Breast
4 Oz Sweet Potato
2 Prunes
Meal 4
4 Oz Chicken Breast
2 Cups Spinach Leaves
1 Tsp Of Flax
Balsamic Vinegar As Dressing
1/4 Cup Carrot Shavings
1 Unsalted Rice Cake
Meal 5
4 Oz Solid White Tuna
1/3 Cup (Cooked) Brown Rice
8 Asparagus Spears
Meal 6
Bombshell Pancakes:
Put In Blender And Mix And Then Cook In Pan With Fat Free Pam Spray
3 Egg Whites
1 Scoop Of Tight Curves Protein
3 Oz Sweet Potato
1 Tsp Of Low Fat Pancake Mix
1/4 Cup No Fat Milk
Meal 7
2 Scoops Of Tight Curves Protein In Water
Click To Enlarge.
Cheryl Brown.
What Supplements Have Given You The Greatest Gains?
Tight Curves Multiple Vitamins
Tight Curves Protein
Glutamine
B-6
B-12
Vitamin C
Time Released Iron
Potassium
Why Do You Love Fitness?
Who doesn't like to look and feel fit? It's empowering and addictive...my absolute drug of choice. Training for competitions keeps me focused and the discipline carries over into many other aspects of my life. I love being a role model for my 4 kids and clients.
What Are Your Future Bodybuilding Plans?
My goal for 2009 is to earn my Pro Card. My upcoming contests are The 2009 Pittsburgh Figure and 2009 Jr. Nationals.
Click To Enlarge.
Cheryl Brown.
What One Tip Would You Give Other Fitness Competitors?
The key to achieving your goals is to stay focused. Set daily, weekly and monthly goals for yourself. All the things that come along with preparing for a competition can become overwhelming otherwise. Most importantly, enjoy the journey and have fun!
Who Are Your Favorite Fitness Competitors/Bodybuilders?
IFBB Fitness Pros Shannon Dey and Adela Garcia, and IFBB Figure Pros Kristal Richardson and Gina Aliotti.
I was a competitive swimmer in college and just making the Olympics in 2000 by one place and after that I retired from swimming. I still wanted to compete, but did not know what I wanted to do, but I knew I loved to train and that it was a major part of my life. So one of my friends brought me to the Europa Show in Dallas, TX and I really enjoyed the Figure/Fitness portion of the show.
Click Image To Enlarge.
I loved the idea of being able to train but it had the feminine side to it as well. From then on I wanted to compete and I trained and dieted for my first show almost a year later and won! It was a great feeling of pride being able to walk on stage and show off all of the hard work and dedication you have put in and be acknowledged for that. Being able to try and make changes in my physique and fell the best that I can is definitely what motivates me to success.
View My BodySpace Profile: bodyspace.bodybuilding.com/KatinaM.
What Workout Plan Worked Best For You?
Sample Training Week:
I lift five days a week and do cardio six days a week. I split my lifting as follows:
Monday: Shoulders (Heavy weight and reps are between 12-15)
Tuesday: Legs (heavy weight and reps between 12-15)
Wednesday: Cardio only ( 1 hour either on the stair mill or the elliptical)
Thursday: Back (heavy on lower lat tie ins and reps are 12-15; lighter weight and high reps on upper back reps are 15-20)
Friday: Shoulders (Circuit training and lots of super sets; lighter weight and higher reps 15-20)
Saturday: Legs/ Track work (Circuit training and high reps 20-30 on each exercise; for track work I do sprints, plyos, and bleachers)
Sunday: Off
My most popular shoulder exercises are:
Shoulder press (Dumbbell, Smith Machine, Free Motion or Hammer Strength)
Lateral Raises (Dumbbell or Free Motion)
Front Raises (With plate)
Rear delts (Sitting with DB, Free motion, or reverse peck machine)
Most Popular Leg Exercises:
Squats (Hack machine, Free Motion, or Hammer Strength)
Lunges (with bar, smith machine, or DB)
Lying leg curl
Sitting leg extension
Stiff Leg lifts
Leg Press with feet narrow for sweep and wide for gluts
Most popular back exercise:
Lat Pulldown with handles for narrow grip and bar for wide grip
One arm DB row
Smith machine bent over rows with under hand grip
Cable row with narrow v grip
For track work I do sprints on the straight-a-way and jog the turns, then I do agility work such as jumps and foot work, and finally I run bleachers.
Click Image To Enlarge.
What Nutrition Plan Has Worked Best For You?
Sample Meal Plan:
I eat six times a day with protein for each meal and carbs and fat spread through out the day
Meal 1: Six egg whites and 1/2 cup of oats with 1tbsp of peanut butter
Meal 2: 2 scoops of protein isolate (no carbs) and 1 tbsp of peanut butter
Meal 3: 6 oz. chicken breast or turkey with 3 oz. sweet potato and cup or broccoli
Meal 4: 6 oz. chicken breast or turkey with 3 oz. sweet potato and cup or broccoli
Meal 5: 6 oz. of Tilapia with cup of green veggies
Meal 6: Six egg whites and tbsp of peanut butter
What Supplements Have Given You The Greatest Gains?
I love being able to change my body and know that my training and diet will allow me to receive the results that I want. I love the people that I get to meet and the opportunity to travel as well. I like being able to step on stage and be recognized for my efforts and know that I put all that I had into my physique and presentation. And of course the ability to compete and work toward a goal!
Click Image To Enlarge.
What Are Your Future Bodybuilding Plans?
I would like to get my pro card in the next two years. I would also like to start promoting healthy living here in Dallas, TX. It is so hard today for people to be consistent with diet and exercise and people seem to focus on what is convenient and easy and I would like to be able to show people that living a healthy lifestyle is obtainable and can be made easy. Too many of the children today are overweight and that is really sad, so I would also like to teach parents and kids ways to keep their children active and make smarter food choices.
What One Tip Would You Give Other Fitness Competitors?
Do not let anyone stand in the way of your goals and base your progress off of you and not any one else. Too many people get wrapped up in wanting to look like someone else and we all need to like how we look and just work on being the best that we can be.
Who Are Your Favorite Fitness Competitors/Bodybuilders?
Amanda Savell
Valerie Waugaman
Gina Aliotti
Victor Martinez
Phil Heath
Kelly's Fitness Philosophy
When I was 16 years old, I walked into a health club and thought, "this is like a playground." Fitness has always been fun for me. Never has it been forced, never just another dull chore on my endless to do list. It's a priority; a daily priority that I complete with enthusiasm.
Fitness is a priority solely, because I am aware of the benefits. I have endless amounts of energy, my mind is clear, my body runs like a well oiled machine, my creativity flows, and I have enthusiasm for life. It may sound over the top, but that's what true passion is. It's miles over the top, because there's no possible way to explain raw passion.
I've found that it's difficult to get bored in the health and fitness industry. There's so much to learn- continual research, various training methods, a myriad of sports to try, so many intelligent people in the field to network with. You could spend a lifetime being a student of fitness.
In a few words, that is how I define myself. I am a student of fitness. I will never know it all, but I enjoy the learning process, and therefore I wish to share my passion for learning about health and fitness with others by providing them with the knowledge that I have gained and continue to accumulate.
Kelly's Background
Kelly grew up in Annapolis, Maryland. She attended St. Mary's High School where she played lacrosse and field hockey. Her involvement in sports ignited Kelly's interest in health and fitness. She worked at the local health club part-time and by her senior year of high school became a certified personal trainer and Spinning Instructor.
Kelly went on to attend Johns Hopkins University in Baltimore Maryland. She graduated in 2008 with a BA. in Writing Seminars. Throughout college Kelly was involved in fitness as a member of the women's Division I lacrosse team. She taught group Spinning classes at the campus' recreation center, worked as a personal trainer, and wrote a weekly health and fitness column for the Johns Hopkins Newsletter called "Busy Bodies," to encourage Johns Hopkins' students to adopt a healthy lifestyle.
During her junior year of college, Kelly competed in the Baltimore Marathon, finishing with a Boston Marathon qualifying time. She competed in the 2007 Boston Marathon that April and finished in a time of 3:30:22.
After graduating in 2008, Kelly lived in Australia for 6 months. She worked part time at a private personal training studio and worked as a waitress to fund travel expenses. In Australia, Kelly was able to gain a broader view of holistic health practices and training methods.. Her mind and body connection was enhanced with a week long trip to Bali, Indonesia.
During the fall of 2009 Kelly turned her love for fitness and training into her ultimate sport as she entered the world of physique competitions. Kelly competed in her first NPC national bikini competition in November 2009 at NPC Nationals in Hollywood, Florida. After placing 2nd in her class she was determined to earn IFBB Professional status. On July 10, 2010 Kelly accomplished that goal. She earned her IFBB Bikini Pro Card at the NPC Team Universe pro qualifier in New Jersey. In 2011, her first full season as an IFBB Pro, Kelly qualified for the 2011 Bikini Olympia; reaching the top of her sport.
Kelly continues to train daily for competitions as well as her career as a fitness model and fitness personality. She is the content writer, fitness & nutrition expert, and co-host of FitnessVTC.com.She has been featured in workout videos such as P90X2, commercials, and print.
As a certified trainer and conditioning specialist Kelly has worked with athletes and clients of all ages and abilities. She specializes in functional fitness, injury prevention, speed and agility, weight management, and sports nutrition.
Kelly holds a Bachelors of Arts degree from Johns Hopkins University in Writing Seminars, and Masters in Exercise Science and Health Promotion from California University of Pennsylvania. She is an entrepreneur at heart and has her own business, Kelly Gonzalez Fitness, Kelly is a freelance health and fitness writer, fitness & nutrition consultant, certified personal trainer, fitness model, and IFBB professional bikini athlete.
Fittingly posing near some fire lanes during her debut shoot is today’s all new first look, that of the phenomenal Tori Stroud, one of our latest precious chiseled gems arriving on the studio. Coincidentally, the youthful and tireless, strong and fearless 40-year-old knows a thing or two about being in the red zone from working as a firefighter up in her hometown of Seattle, Washington.
Of course, the gorgeous and athletic blonde — a former gymnast and soccer player — also brings the heat on stage as a top amateur figure competitor. She’s placed well in back-to-back Emerald Cups and won her class at both the 2009 and 2010 NPC Vancouver show.
The figure girl & firefighter shows off her stunning upperbody development. Bodybuilding crossover?
Rightly so, Tori’s beautifully proportioned 5-foot-4, 125-pound physique comes densely packed with enough upper body muscle — check out the fierce look at steely shoulders and chest, traps and biceps at left — that she could be considered a prime candidate for a crossover into the bodybuilding ranks. Indeed, if the pendulum ever swung back towards rewarding a slightly more muscular look in the figure division, her stock would most certainly soar.
Speaking of bodybuilding, Tori’s boyfriend, a pretty good lifter in his own right, won his class at the last Emerald Cup. Talk about a championship-caliber couple, this northwest duo fits the bill. Oh yeah, did I mention Tori’s also a mother of four? Phenomenal.
I am an outgoing Gluten/Wheat/Dairy free girl! I love to compete, lift weights, model, and love being a Personal Trainer. I live in CT with my Husband, who is an NPC Amateur Bodybuilder. My WHOLE life is fitness! I live, breathe, and eat it! I struggled with eating disorders as a teen/young adult, and fitness/clean eating has turned my life completely around. I went from 115 lbs at my worst point to a healthy 140 lbs at almost 6' tall! I quit smoking after 5 years, and started eating healthy body fueling small meals 5 times a day. I started lifting weights at my local gym with the help of a friend's guidance. That "friend" ended up becoming my Husband. :) I made the decision to dedicate my life to helping others change their lives. I decided I wanted to become a NASM certified personal trainer and teach people the correct ways to get their bodies, and their self esteem back! I also started traveling 30mins almost everyday to The Montanari Brother's Gold's Gym New Haven. There I met my now coach Jerry Montanari. He told me I would be perfect for competing and once I finally agreed, (I was terrified of getting onstage!) he gave me a contest diet and prepped me for my first show. With the help of my posing coach Kenny Wallach I graced the stage of the 2009 NPC CT State Championships and won the Overall Bikini Title, making me the 2009 NPC Bikini State Champ! Later that year I turned Pro at Team Universe! It was an amazing feeling to earn the right to compete in such a high level in such a respected League, The IFBB Pro League. In 2010 I competed in 2 shows, The New York Pro, and the CT Europa, where I placed 8th and 6th, respectively. In 2011, I plan on competing in as many shows as possible! I love competing and meeting people who share a passion for the same things that I do.
You may not really know Kathleen Tesori by name, but if you’re a fan of Mayhem Miller’s MTV reality TV show Bully Beatdown (about bullies getting beat down by professional fighters), then you may have spent some time ogling her while she made the “rounds” (get it, made the rounds… ah forget it).
Although Tesori is more than just a ring girl, she definitely makes an impression on anyone watching the show. If you’re interested in seeing more of Ms. Tesori (after checking out the gallery of course), then head on over to KathleenTesori.com for more photos.
Full name: Monique Ricardo (formerly Minton) Nickname: Momo Date of birth: August 17, 1984 Height: 5’10″ Off-season weight: 150 Contest weight: 144 Current residence: Dallas Years training: Three Occupation: IFBB bikini pro, fitness model, NAGA grappling champion Marital status: Married Ethnicity: Polish and Filipina Hobbies: Brazilian jiu-jitsu and muay Thai, reading, cooking How did you get into bodybuilding? I used to be a runway model-very skinny with no muscle. Then I saw a figure show for the first time and was amazed by the competitors. I knew right away I wanted to look like them! So I did my research, took time to build some muscle and later decided to compete. Who inspired you when you were starting out? Jenny Lynn was my all-time-favorite figure girl when I started out in figure three years ago. She looked just like the trophy statues they hand out for awards. My husband inspires me now. He is full of words of encouragement and wisdom and keeps me strong mentally. That’s critical in any type of competition. I feel on top of the world and can do anything with his support! Top titles: ’10 IFBB Bikini Olympia, 8th; ’10 IFBB MuscleContest Pro Bikini, 2nd; ’09 NPC USA Championships, bikini, F-class, 1st; ’08 NPC National Championships, figure, F-class, 5th; ’08 NPC USA Championships, figure, F-class, 3rd Favorite bodypart to train: Back Favorite exercise: Wide-grip pullups Favorite form of cardio: Incline elliptical trainer Best bodypart: Back Most challenging-bodypart: I wouldn’t point to any one-bodypart. I’m constantly evolving, and I naturally have a curvy body. I would say it’s a challenge to make up my mind about how I want to push my body-to be harder and muscular or more curvy. Favorite bodypart on a man: Traps Obstacles overcome: I have to time everything just right for my competitions in two sports-bikini and grappling, which is submission fighting. I love to train as much as possible for Brazilian jiu jitsu. Sometimes I may get injured or bruised due to all the hard training I go through. I have to make sure I have enough time to heal because who wants a huge bruise while onstage showing my hard work in the gym? I make sure I have plenty of arnica gel on hand! I also make sure when I’m competing in bikini and my diet is very restricted to be more cautious in training to avoid injury. I do get a little weak on lower carbs, and that type of training burns a lot of calories. Do you have a quote or a philosophy you try to live by? I always loved this quote: “In a world of fakes, dare to be real.” My philosophy of life is to relax and enjoy what you have. Life is so short! How do you stay motivated? Keeping healthy and looking like I’m in shape all year long. Worst pickup line you’ve ever heard: So, do you work out? How would you describe your training style? My training consists of weights and MMA training. I don’t do your basic methods of cardio. I get most of mine from MMA training. In the gym I like to do a lot of light weight with high reps to keep lean and toned. I would say my training style is different from most competitors.
Training split:
Monday: Back and biceps, MMA training Tuesday: MMA training Wednesday: Legs, MMA training Thursday: MMA training Friday: Shoulders and triceps
Favorite clean meal: Egg whites and Ezekiel bread-or sushi Favorite cheat foods: Peanut butter, cheese, home-made chocolate chip cookies What is your favorite Muscletech Hardcore Pro supplement, and why? I love Nano Vapor! It tastes really good and gives me a lot of energy for my workouts. I get really good pumps and stay focused when I use Nano Vapor. Goals in the sport: To win the Bikini Olympia!
Weight-Training Routine Monday: Back and biceps Wide-grip pullups 3 x 12 Cable pulldowns 3 x 15 Close-grip cable rows 3 x 15 Hyperextensions 3 x 12 Concentration curls 3 x 15 Dumbbell hammer curls 3 x 20 Wednesday: Legs Squats 3 x 20 Lunges 3 x 25 Leg presses 3 x 25 Lying leg curls 3 x 15 Stiff-legged deadlifts 3 x 15 Standing calf raises 3 x 15 Friday: Shoulders and triceps Seated dumbbell presses 3 x 12 Lateral raises 3 x 12 Front raises 3 x 12 Standing barbell presses 3 x 15 Cable pressdowns 3 x 15 One-arm reverse pressdowns 3 x 15 Dumbbell kickbacks 3 x 12
Daily Diet and Supplements
Meal 1: 6 egg whites, 2 slices Ezekiel bread Midmorning: 1 scoop Nitro-Tech Hardcore Pro Series Meal 2: 6 ounces white meat, 1/2 cup quinoa, 1 cup broccoli Midafternoon: 1 scoop Nitro-Tech Hardcore Pro Series, 1 tablespoon natural peanut butter Meal 3: 6 ounces bison meat, 1 green salad Meal 4: 1 cup nonfat Greek yogurt IM
21 year old Amanda Alger grew up in Mansfield, Connecticut; down the street from the University of Connecticut. In high school (just a few years ago), she was a State-Ranked Runner in cross-country and track-one! This was where her career in athletics began.
After she graduated high school, she started working full-time at different gyms in the area to help pay for college, as well as, her gym memberships! She is currently in her senior year at the University of Connecticut studying Nutritional Sciences and Sports Nutrition. She is a personal trainer for Alpha Fitness in Glastonbury, Connecticut.
Shortly after she began working as a personal trainer and bodybuilding for one year, she decided she would put her efforts towards a bodybuilding competition and on modeling. She is now preparing to compete at the NPC New England in Boston this October.
"If I could change one thing about myself, I would care less about what people think. As a female bodybuilder, I realize that I do stand out and people will look; however, there have been many times when I let it get to me. I always tell myself, "I don't do this for them, I do this for me" and that usually makes me feel better!"
WP: At an early age, you discovered your love. Some people, it takes a life time. What caused you to go into bodybuilding?
As any typical person, I always struggled with my diet- I simply didn’t eat enough. After I had made the decision to compete in the NPC New England in Boston this October, I hired PJ Braun as my show prep coach and he got me on a diet that entirely changed my physique and bodybuilding career. I was much stronger, leaner and energized. That was when my body really started to change and I was certain of what I wanted to do and how far I would go. It really is incredible how efficient the body can work with proper nutrients. Just seeing how my body was developing was enough to assure me that I without a doubt wanted to do this.
WP: I bet you will really enjoy that! Good luck! It’s always exciting to see new competitors compete. Do you have any advice to people that wish to build more mass and/or more cut?
Diet is everything. You can’t build mass or get cut without committing to a diet. These diets are usually low in carbohydrates and fats and very high in protein. The protein helps you build more muscle while the lower carbs and lower fats will get you cut. A diet literally will make you go insane and at times crazy; however, it is so worth it to see the changes in your body and how good it feels to properly nourish your muscles.
WP: Since diet is everything, can you give us an example of your diet?
For my first meal of the day is 10 egg whites, half a cup of oats, and half a grapefruit. My second meal of the day is 5 ounces of chicken and a piece of Ezekiel bread. My third meal of the day is 5 ounces of chicken, half a cup of broccoli and half a cup of brown rice. My fourth meal is 5 ounces of chicken and a large green salad. My fifth meal of the day is a protein shake and a tablespoon of peanut butter; my favorite part of the day! It’s a strict diet to follow; however, I have not been disappointed in the results.
WP: Do you ever allow yourself a cheat day?
During my competition prep, I have not allowed myself a cheat day. However, if I were to cheat, I would go straight for the sweets. I have such a sweet tooth. The cravings for popsicles, apple juice and other crazy sugary items have driven me nuts at times!
WP: What supplements do you take?
Before my workout, I will usually use a scoop of Supercharged for energy, B-vitamins, and for that extra pump. After my workout, I use a scoop of Optimum Nutrition Cookies and Cream Whey Protein. It’s such a treat! I also put a teaspoon of Glutamine in my shake to help with muscle growth and recovery. Every day I take a multi-vitamin, calcium and magnesium, Vitamin D, Glucosamine and Chondroiton, fish body oils, Vitamin C, Alpha Lipoic Acid, and CO-Q10.
WP: How inspiring! Do you have anyone you can thank for helping you get where you are?
I have to thank my sister, Caitlin Alger. She has been an incredible support system for me. In addition, I have to thank Marc Andrade; he got me started in the bodybuilding world, Andrew Whitehill who has been a great friend and support to me, PJ Braun who has coached me and provided me with fantastic training, show prep knowledge and incredible diets, and John Mitchell because he really brought me to the next level with modeling and showed me the other side to bodybuilding! Last but not least, I want to thank all of my clients who have been a great support system!
WP: Tell me about your modeling.
Not long after I started my show prep-diet and the different workouts, my body changed quite quickly and responded well. I went with Andrew and Marc to a test photo shoot John Mitchell had set up with them. I was more, or less, there for the experience at that time. After viewing the pictures, John asked me to come back and shoot with Andre. I did and the pictures came out incredible! It wasn’t long until I had started doing a shoot with John every 2 weeks or so. I really enjoy modeling for a lot of reasons. It actually is hard work, but so worth it and it gives you something to be very proud of! The people I get to work with are absolutely beautiful people and after getting to know a few of the guys after the shoots, I have made a lot of really close friends! Bodybuilding is such a hard sport and prepping for a show can be very challenging at times and modeling sort of takes that edge off sometimes and reminds you that there is more to it.
WP: That is amazing! What is it like working with John? I am stunned because he doesn’t shoot with many girls.
Working with John is always such a great time! He is such a professional when it comes to photography and I truly feel privileged to know him. His work is absolutely stunning and he really puts effort and time in making sure everything runs smoothly, the pictures come out perfectly, and making it an enjoyable time. Modeling isn’t easy, but he really takes care of us and makes sure that we’re feeling okay. I have a real appreciation for his work!
WP: Oh geez! I see his head getting bigger from reading this! Ha-ha! What makes him stand out the most to you?
Not only is John an amazing photographer, but he has given me great advice on show- prep and posing. He is a great guy to go to for advice and is quite knowledgeable in the bodybuilding field. I really appreciate everything he has done for me!
WP: He is also a competition judge, so I can see how you could give out advice. How do you maintain your physique? What’s the hardest part?
Keeping this physique isn’t easy! I spend a lot of my time in the gym or prepping food for my diet. Bodybuilding is really like a full-time job. There is a lot that goes into it and a lot that needs to get done to stay on point. I do a lot of cardio on the step mill, I lift heavy, and I do abs just about every day.
The hardest part of keeping my physique has got to be the diet. There are times when I would sacrifice an hour just to have a taste of chocolate; but I never give in! It’s almost like a mind game you play all day, and eventually, you just accept food as fuel for your body and taste, texture, and sight of food is not important anymore.
WP: I like the way you put that. That is so true! Tell me about your future projects. Have any in sight?
I have a few shoots with John Mitchell at bbpics.com scheduled a few weeks before my show. I haven’t thought very far out from there yet; just because I am graduating college this year and will have a more demanding schedule in the spring.
WP: You have a lot going on in your life. How do you keep your relationship with your boyfriend healthy?
I am currently single; however, not opposed to relationships. It is hard to find someone who is compatible with me being in the bodybuilding world. It really does consume a lot of time and energy, so I think a relationship would be difficult to squeeze into the mix.
WP: Give me a sample of your workout.
On a typical leg day, I start with 5 sets of 20 hamstring curls; followed by a pyramid set on the leg press machine going from 4 - 45 lb. plates up to 10 - 45 lb. plates and back down. A superset on the hack squat (heavy weight, reps to failure) with leg extensions (20 reps) and this is done 4 times. Next, squats and front squats; 3 sets of each for 15 reps, followed by dead lifts for 4 sets, each with 8-10 reps. After all that, I finish up with various calve exercises.
WP: What are your interests outside of bodybuilding?
I love yoga and I do hope to become a Power Yoga Instructor some day. I love personal training. It is so rewarding for me. I enjoy shopping for clothes and sneakers. I like to travel to different mountains in New England and hike. I enjoy spending time with my friends.
WP: If you could change one thing about yourself, what would it be?
If I could change one thing about myself, I would care less about what people think. As a female bodybuilder, I realize that I do stand out and people will look; however, there have been many times when I let it get to me. I always tell myself, “I don’t do this for them, I do this for me” and that usually makes me feel better!
WP: Great reply! Many more people should do the same. Is there anything else you would like to add? Now is the time!
I would just like to thank you for giving me the opportunity to appear as a feature! It’s such a privilege!
WP: You are so welcome! Thank you for allowing me to interview you! You have a great head on your shoulders and you will do great in this industry! Thank you for your time and good luck in your future bodybuilding endeavors!
Elena Oanawas born in Romania in 1982, and am the youngest one among my brothers and sisters. When I was 13 years old, I started to practice athletics like throws, javelin, hammer and shot put. I became a champion at the the juniors and had the opportunity to be a competitor at the first Mondial Championship Juniors II in athletics.
After I graduated from High School, I went to University in sports. There I started to practice weightlifting where I did very well as a junior and became a national champion as well. My best lifts when I was doing weightlifting were: Snatch 80 kg, Clean & jerk 105 kg, Total 195 kg.
While I was training for weightlifting, I started to work all my muscle groups to gain more power for the sport. At the same time I also practiced rugby for a year as well. I started to compete in BB competitions, but was not ready for this until I gave up weightlifting and told to myself to work seriously on my bodybuilding. So I started to train seriously for BB at the end of 2003, but was still competing in weightlifting too.
In 2006, after a lot of hard work, I finally won an international trophy, and then the nationals in my country. This makes me work even harder, maybe to one day be in the IFBB or a pro. :-)
I am an ambitious person and I want to be the best at what I do. I am honest, like to help people when they need me, and like to work very hard. I also love nature, good people, good music and a good glass of wine. :-)
I've graduated from two universities, one in sports and the second in kineotherapy, I also have a Masters in sports and work as a trainer at school for weightlifting and bodybuilding.
Jana Purdjakova - mess with her and you will be doomed!!
Whenever you set foot in Slovakia, the locals will warn you - don't mess with Jana Purdjakova!!! Who the heck is Jana Purdjakova ??? Well she is not only beautiful but also Miss Body Beautiful in masses of solid muscles!!! Watch her pictures below and you know why you were warned by the locals in Slovakia earlier!!!
Perhaps Jana Purdjakova is one of the most beautiful female body builders in the entire universe..!!! So Guys out there...Wanna take her out for a date??
Jana has won a string of female bodybuilding championship titles around the world including the recently concluded European Female Bodybuilding championship 2009.
She created a history of sorts by winning the World Amateur Championship in Middleweight category, 3 times in a row in 2003, 2004 and 2005.
Later, she switched to Lightweight category in the same championship and was crowned champion twice in a row in 2007 and 2008.
L-R) second, Zdena Nazarejova, silver medallist, first, Jana Purdjakova, Gold medallist and third, Eva Horvathova, 31 May 2009 - European Women Body Building Championship.
Julie Childs IFBB Fitness Pro
Date of Birth: November 3rd
Born/Grew up in: Born in the seattle area and grew up there
Current Residence: Orange County, Cali
Marital Status: Married
Height: 5'7
Weight: contest 136 off season 147
Current Occupation: Fitness trainer/athlete
Favorite Hobby: snowboarding/diving
Favorite Food: Italian
Favorite Music: Top 40 and hip hop
Best Bodypart: booty I think at least it gets alot of attention
Years Training: whole life gymnastics since 3 weights since 16
How did you get interested in bodybuilding/working out?
A gymnastics coach talked me into it.
How was your first show like, any interesting experiences?
First competition was 6 weeks after a hysterectomy for uterine cancer I placed second in the state of washington.
What do you like and dislike about competing?
I love all aspects of it, probably the worst part is the tanning stuff it's a mess.
What are your future goals in this industry?
I'm working on several products and a cookbook... Olympia top 5
What do you see yourself doing in 10 years?
Raising a family, staying in shape and working in the industry
Please tell us something special about you that most people wouldn't know?
I'm a family girl, I love being around them and spending time with them... Love to cook clean and just plain be a housewife.
Any additional notes? People you would like to thank?
Thanks my husband for being sooo suportive...
Competition History:
-2002 USA Overall fitness champion special invite to the GNC sos
-2003 new york pro 6th, jantana 6th, special invite tot eh GNC sos
-2004 new york pro 5th, dallas 9th , special invite to the GNC SOS
-2005 new york pro 4th, emerald cup 2nd (olympia qualifier), Olympia 7th
-sacramento pro 2nd (qualified for the 2006 Olympia)
LaTasha Marzolla (born on August 21, 1979) is an American Mixed martial arts fighter and kickboxer currently competing for Tuff-N-Uff Amateur Fighting Championships. She is noted for being a former Playboy glamour model.
Early lifeMarzolla attended Las Vegas High where she participated with their junior varsity wrestling team. She decided to learn self-defense after her house was robbed and enrolled in Muay Thai with Master Toddy.
ModelingShe has appeared in several Playboy Special Editions series and was chosen as the 2004 Model of the Year.
Kickboxing & Wrestling careersMarzolla pursued a career with the professional full-contact kickboxing promotion K-1 under the nickname of Venus. She has a kickboxing record of 9-3. In 2004, she also had a brief career in professional wrestling after signing with WWE to train in Ohio Valley Wrestling. She was released along with a fellow model Bobbi Billard due to injuries.
Along with Gina Carano, she appears in the 2005 quasi-documentary Ring Girls which is about five women who, under Muay Thai trainer Master Toddy, fight in Las Vegas and Thailand.
Mixed martial arts careerLaTasha currently trains at Throwdown Training Center in Las Vegas and was formerly under trainer Shawn Tompkins. On May 30, 2009 she made her MMA debut, defeating Christy Tada by corner stoppage at the end of round 1 in a Tuff-N-Uff event in Las Vegas. Marzolla faced Kate McGray at Tuff-N-Uff on November 27, 2009.
Marzolla faced Nikki Rae Lowe at Tuff-N-Uff Futer Stars of MMA on October 22, 2010. She lost the fight via TKO after dislocating her elbow in the first round.
Personal lifeMarzolla has a younger brother named Michael. She has two children, a son named Aalijah David and a daughter named Aspen Kearney
Can you give me your competition history? 2003 Las Vegas Classic, placed 1st in women's masters and 2nd in women's open heavy weight
Which body part is your best in your opinion? Shoulders
If you don’t mind would you give me some stats (best lifts and some body measurements)? 5'5", off season 146-150lbs and competed at 134lbs. I have 15" biceps, 23" quads, 15" calves, 36C chest and Back/shoulders at 50", waist at 26", hips at 34
Tell me something interesting about yourself, something people may be surprised to hear. 38 years old and have been working out for 10 years, 6 kids
What are your competition goals or personal future goals? California Excalibur Show Dec. 2nd of this year
Janaina Ferreira
Janaina Ferreira, Brasilia has a degree in physical education and personal trainer. At 24, she competes for two years and retains its current title being bi-champion in the category brasiliense-body fitness, IFBB-affiliated DF. TITLES: - 1st place 2010 Championship Brasiliense cat. Body Fitness; - 1st place 2009 Championship Brasiliense cat. Body Fitness.
To say Melanie is an inspiration would be an insult to the hard work and determination this young lady has put forth in her life. Any "normal" person would have hung it up a long time ago hedging on the fact that they had nagging aches and pains. Any "normal" person would be ok with being complacent and settling on the usual day-to-day life we all live through. But Melanie is far from normal. And she does anything but settle. She is one of those rare gems who, when deciding to do something, does it...and does it very well.
Describe your background & childhood: athletics, when you started...
I have been active in many sports throughout my life. I did gymnastics from the age of 3-11 but was forced to stop due to a fractured disc in my back. After that I participated in volleyball, basketball, and track and field. Unfortunately I had to stop basketball after dislocating my knee in 1996. The following year during volleyball, I dislocated my knee again and had to have reconstructive surgery, putting me out of all sports activities for the entire year. I was able to return to volleyball and track and field, however, I was limited to field events only. When I entered college in 1999 I was a member of the women’s crew team. I was part of the winning Novice Team but had to stop in 2001 due to pain in my back. In 2001 I began lifting to stay in shape and doing what I thought was necessary for general fitness. In 2009 I felt a part of me was missing. Having participated in athletics or been on a team, I have always had something to strive for, a goal to work toward. I had always wanted to do a figure competition but never knew how to get started and more importantly, the type of training, diet, and stage work that was needed to be successful. I met Leigh Ann [Yeager] through a co-worker and she agreed to work with me at only 8 weeks before the Elite Classic 2009. I pushed myself as hard as I could during the 8 weeks and managed a 4th place finish in Figure Class B.
How did you get the competition bug?
I have read Oxygen and Women’s Muscle & Fitness magazines and realized that I wanted to look like the girls I saw. Having been an athlete I figured this would be a great way to challenge myself and push my limits. After my first show where I placed 4th after only 8 weeks of training, I realized that I could have potential to do well. It is something that challenges me but also brings me happiness when I see gains in the gym, choreography with my routine, and overall appearance. One of the most rewarding experience is realizing I can do exercises now that previously were unthinkable due to my back and knee limitations.
Describe your first show experience.
My first show was the Elite Classic in Greensboro, NC. I was a nervous mess. I had no idea what to expect but was excited at the same time. There were around 120 competitors I think and 10 or so in my height class. It was a very long day, as most shows are. I went out for prejudging and had first call outs for comparisons. Since I was new, I didn’t know what that meant, just that I most likely had done okay since I got called back. We were up on stage forever. I think we had to do about 50 quarter turns, I had fun nonetheless. Then came the waiting part – between prejudging and finals. Unfortunately, I got a migraine, the kind that makes you want to crawl into a hole, hide and go to sleep or find a garbage bin to vomit in. I was doing everything I could to get rid of it: drinking water, caffeine, eating, ibuprofen etc. but nothing worked. After a few hours it lessened and I was able to go out for finals without the level of severity it previously was at. Overall, I placed 4th in my height class – not bad for my first show. I remember meeting so many incredible and friendly people. I still keep in contact with many of the girls I met backstage and actually saw a few at NC States.
Describe how you prepared for your second show.
I started training for NC States in November 2009 to give me time to build my lower body. This is of course a challenge due to my knees and back so we knew it would take some time. I am unable to do barbell squats, leg extensions, and dumbbell lunges to name a few, so my training regimen became very creative. About 8 weeks before the show, I was playing around during a group practice just to see if I could do the [former] 5 mandatory elements required in fitness routines: 1 arm push up, pike press, straddle press, high kicks, splits. I could do all of the elements and surprisingly, most of them I could do well. I decided at that point to transition from figure to fitness. I was fearful since I could not do gymnastics elements because of my back, could not do high intensity plyometric moves because of my knees, but also very excited to see what I could develop from strength and balance. For some reason 8 weeks is when I like to make decisions. Leigh Ann agreed to help choreograph a routine with me and change my training program for a fitness competitor.
The first thing on my agenda was to find a costume, music and of course a theme. Once this was established we could work on choreographing the routine. My training started to include the mandatory elements, cardio, circuit training, and lots of stretching. Throughout this process I was working on moves that I could incorporate into my routine. Unfortunately around 4 weeks out I finally could complete a move I had been trying to get, but in the process severely strained my hip flexor, putting me out of routine practice for 3 weeks. I realized at that point that I would either have to make modifications to my routine or switch back to figure. I decided I would make changes to my routine and do the best I could. At 1 week out, I spent 3 days running through my routine with the changes and hoped that I could give a solid performance.
Was stepping on stage an easier the 2nd time?
When I got on stage to perform during prejudging I was nervous. The stage had oil spots and I had not been hitting my straddle press handstand during warm ups, so I was really worried about what was going to happen. Once the music started I went into what I knew – and successfully completed my handstand. When that was out of the way I only had one more spot to worry about in my routine and the rest I felt comfortable with. By the end, I knew I had nailed it minus a few nervous bobbles, and wanted to jump up and down but did a wave and walked off stage. I knew I had completed it the best that I could. Between prejudging and night show I was anxious. There were six fitness competitors and everyone had a great routine. I knew the competition was tough – yes I was embracing a new experience but at the same time, I’m competitive and I wanted to win.
You won! How did if feel?
When callouts happened for the night show it was me, Nichole and Lishia – both amazing performers. I was just so happy to have made it that far. Lishia took third and Nichole and I were left- as soon as I heard one hundred…. I knew I had won (my number was the only ninety out there – 98). I felt like my legs were going to collapse. I could not believe that I did it, that what I had worked so hard for and the obstacles I had to overcome to get there, was a reality. Words cannot describe the excitement and sense of accomplishment I had. I was also so grateful because my family traveled from upstate NY to see me, so it was really a very special moment.
What are your future competitive plans?
I originally was going to compete at JR USAs in Houston this summer; however, my injuries have yet to heal. I am going to physical therapy but have a lot to fix before I will be ready to compete, but I hope to be on the stage soon. Additionally, I have been developing a fitness modeling portfolio and would love to see where that path will take me. As an exercise physiologist, my goal is to help educate and teach people how to live a healthy lifestyle, and I am doing this by combining my competition success with my educational background.
For anyone new to competing, what advice would you give to them?
Go for it! Give yourself a goal and keep trying until you have reached it. Never let a bump in the road or injury set you back. There are so many exercises out there that you are bound to find something that will work for you. Are there rough parts of the training and dieting – of course, but in the end to know what you have allowed your body to achieve is rewarding. The bottom line is you have to do it because you love it, everything about it.
What advice would you give to anyone in terms of general health and well being?
If you are new to exercise and healthy eating, start slow by adding 5-10 mins of exercise a day and 2-3 healthy foods (fruit, veggies, lean meat, whole grains) into your diet. The first 3 days are the hardest so if you can get past the initial transition you will find yourself more successful. The level of energy, how you feel both mentally and physically, will encourage and motivate you to continue to adopt a healthy lifestyle.
Erica Blezard
One good thing about going to shows is that sometimes you find some hot talent in the crowd. Case in point, the eye-catching Erica Blezard.
As soon as we spotted her in the FAME West audience, our attention shifted from the stage to Erica. After meeting her we quickly discovered that this girl is the real deal.
At just under 5-9 and weighing in at a curvy (39-27-39) 165 pounds, Erica commands your attention with her physical presence. Even though we took only a single photo, it was clear she was comfortable on camera. Later we found out that Erica is a model.
But it's the athletic background where things really get serious. Erica's background includes nine years of ringette; three years of swimming; two years of water polo, a year of boxing; six years of hockey playing with the guys; and high school gymnastics and volleyball. She started weight training in 2003.
Erica is working toward her first competition this summer, The Pacific Rim Championships August 5-7, 2011 in downtown Vancouver.
Just Erica and Kelly Kerr alone should be reason enough to check out this event.
FULL NAME: Erica Blezard
BIRTHDATE: June 8, 1983
HOROSCOPE SIGN: Gemini
BIRTH LOCATION: North Vancouver
AGE: 27
HEIGHT: 5’8.5”
WEIGHT: 160
OCCUPATION: Bartender / Muscle Model / GoGo Dancer
FAVORITE COLOUR: Pink
HOW DID YOU GET INTO BEING A MODEL/RING CARD GIRL? I’ve been modeling since I was 16, I started out doing car shows, then moved into GoGo dancing and promotional modeling for Pretty Kitty Promotions and Bad Girls Inc, and I’ve also modelled for Dare To Wear.
WHAT DO YOU LIKE THE MOST ABOUT BEING A MODEL/RING CARD GIRL? I love being in front of all the people and being the center of attention as well as being ring side for the fights. The testosterone emanating from a fighter when he KO’s someone is such a rush!
WHAT DO YOU HATE THE MOST ABOUT BEING A MODEL/RING CARD GIRL? NOTHING, I love it all!
ANY UPCOMING EVENTS? Yes, I’m doing a shoot for Creative Eye Media next week, I’m going to be a ring card girl at the fights on June 24th, and I’m modeling for French Laundry next month. I’m also competing in the FAME Pacific Rim Championships bodybuilding competition in the muscle model category, Aug 5th thru 7th at the Vancouver Wall Center and I’m always working on different projects with my photographer/manager J.P. Erickson.
WHAT ADVICE WOULD YOU GIVE TO ANYONE ASPIRING TO BE A MODEL/RING CARD GIRL? Get a manager, and a model mayhem account.
ARE YOU ANY SPECIAL DIET? I just started my competition diet, 1900 cal/day 250g protein/day and very limited carbs.
DO YOU WORK OUT? IF SO, WHAT DOES YOUR REGULAR WORK OUT SCHEDULE LOOK LIKE? Yes, I weight train 6 days a week and ride my bike for 90min 7 days week.
Monday: abs, legs, shoulders, calves
Tuesday: abs, back, chest
Wednesday: abs, legs, biceps, triceps
Thursday; abs, shoulders, calves
Friday: abs, back, legs
Saturday: abs, biceps, triceps
FAVORITE ACTOR? Johnny Depp
FAVORITE ACTRESS? Angelina Jolie
FAVORITE MOVIE? It’s All Gone Pete Tong
FAVORITE NEWSPAPER TO READ? f.i.l.e.s. newsprint magazine, of course!
FAVORITE PLACE TO DINE? Body Energy Club, they have THE BEST Green Tea protein shakes.
FAVORITE PLACE TO SHOP? B2 on Robson & Lulu Lemon
FAVORITE CLUB? Celebrities on Tuesday
FAVORITE DRINK? Diet RedBull
TURN ONS? Confidence coupled with humility and a great sense of humour
TURN OFFS? Obnoxiousness and bad hygiene
GOOD LOOKS ARE OBVIOUSLY AN ADVANTAGE BUT IT’S ALSO A NOVELTY THAT CAN WEAR OFF IF A YOUNG WOMAN HAS NO SUBSTANCE TO HER CHARACTER. WHAT KIND OF PERSONALITY TRAITS DO YOU THINK YOURSELF AND YOUNG GIRLS REPRESENT AS A BEAUTIFUL PERSON? I think being kind and compassionate to people from ALL walks of life, friendly, outgoing, personable, intelligent, quick and witty are all components to being a well rounded person.
WHAT KIND OF A MAN ARE YOU LOOKING FOR? Someone who is like-minded, health conscious, driven, funny, and sexy.
WHAT IS YOUR BEAUTY AND HEALTH REGIME AND WHAT’S THE EASIST AND HARDEST TO MAINTAIN? The easiest would be going to the gym and pounding out a killer weight training session, and the hardest would be following such a strict diet, I LOVE food!!
WHAT WOULD YOU LIKE TO DO FOR A LIVING AND WHAT DOES THE EXPOSURE OF BEING A RING CARD GIRL MEAN FOR YOU? I’m applying to Kwantlen for their interior design degree program this November, and the exposure I’m getting as a ring card girl is getting me more and more job opportunities.
WHAT IS THE MOST IMPORTANT WORLD ISSUE FOR YOU AND WHY? Japan’s nuclear crisis and the radiation being in the ocean water and the airborne contamination. What long-term effect is this going to have on the people of Japan and on the fishing industries?
WHAT’S YOUR TAKE ON MIXED MARTIAL ARTS BEING BANNED IN VANCOUVER? As of right now MMA is in a trial period in Vancouver. What we need is a province wide Athletic Commission sanctioning MMA events. That way the city would find it hard pressed to ban MMA events.
WHO DO YOU THINK WOULD WIN IN A RING FIGHT, BRUCE LEE OR MIKE TYSON? Bruce Lee all the way! He’s got the skills to pay the bills!
Helena Wiktander was born in Sweden. She has been modeling since 2008. She is an educated nurse, nail- technician and skincare-consult and nutrition counselor
Other interests is exercising in the gym or outdoor running and health.
Biography:
I started modeling in 2008 when I got in contact with a good photographer in Sweden and after I`d tried that for the first time I was caught. After that I have been active with both modeling and hosting in Sweden and international. This is my biggest interest.
Modeling and hosting:
* 2011 Monster energy girl Grand Prix Cross Sweden
* 2010 Publication in Las Vegas magazine risquelvmag. http://www.risquelvmag.com/
*Moore magazine ( on the cover and expo 12 pages)
*commercialjobs for ABS luxury wheels for lifestylemagazines
* 2011 wintercollection fashionshow lavastore.se and choosestore.se at Cafè Opera
*Poker magazine ( commercialjob)
* Xtreme Outlaw Weekend 2010 in Reno , Model-competition and fashionshow
* ABS Luxury wheels, hosting and modelingjobs. On the cover of several magazines and posters.
*Geneve Dance event, dancer
* Dancing and singing as a groupmember of the band ”Attraction”. Have done live-performances all over Sweden
* musicvideo: Baby Alice ” Pina Colada boy”
*musicvideo: Existensminimum ”Fuglesang”
* Hairmodel for Studio Leander
* Make up model for Make up store
* Commercial for ”Norrköpings Bröllopsmässa 2009″ showing weddingdresses
* Commercialjob for ” Guldsmedjan Linköping” photos with their jewelery.
*Several fashion/lingeri/bikinishows for FHM, Salming
Gracyanne Barbosa has a successful career and prestige. At 16 she left her hometown of Campo Grande, and went to Rio de Janeiro with the aim of studying law. In the beautiful city was discovered by the musical group Tchakabum businessman who invited her to be one of the dancers in the band. Since late 2008 Gracyanne left the group and follows modeling career. In the area have conducted campaigns for big brands and the brand was unique ACR model.
Her greatest projection is made on account of their participation in carnivals. Drum Queen was the first time in 2007 in Willow. In 2008 and 2009 held the same position in Mangueira, this Queen is the only guild to hold this position for two consecutive years.
Her success in the samba change is so great that not only participates Gracyanne carnival in Rio, but also from Sao Paulo. Also in 2008, 2009 and 2010 was Queen of the Empire House Battery Green and will repeat it in 2011. In Rio, the model is shining, the hose and the Paradise Tuiuti.
Also, is taking steps Gracyanne increasingly broad and in 2010 began her career as an actress, where she joined the cast of the novel "Beautiful Ugly".
On the small screen you can see Barbosa Gracyanne so common in many programs.
How did you get started with bodybuilding?In my years of training I have learned so much from so many people, and have become intrigued with how great it feels to see one’s body and mind transform by choosing a healthier lifestyle. I first discovered my passion for competing in fitness after doing my first show with the WBFF in September 2009. When I decided to do the show I was absolutely clueless to the competing world. I enrolled in the biggest show possible, completely unaware that most amateur athletes do an amateur show first. Considering it was my first show, I thought I did very well, and by the end of it all I was already planning for the next show. I had so many goals to achieve in the ten months that followed, and the only way to do that was to stay focused and always keep a positive frame of mind. I knew it wasn’t going to be easy, but I am always up for a good challenge. Next up was the July 3rd WBFF Alberta show. I placed 6th in bikini model and 7th in fitness model. I walked away with two medals, and it was the greatest feeling in the world. I am only in the beginning of my competing career, and after every show I have done up to this date, I am mentally and physically preparing for the next one.
I always set goals myself. It could be a show day that I have to get ready for, a photo shoot, or a vacation. I like to have a date that I can look forward to.
Where does your motivation come from?I get motivated by a number of things; right now my biggest motivation comes from my training partner.
I feel very focused having someone there to push me to my limits!
What is your training routine like?Since I am trying to gain as much muscle as possible my time in the gym is spent lifting heavy. I am always changing up my program, but here is what it looks like to date:
Monday: Chest/Back•Pull Downs – 6 sets of 6 (warm up)
•Pushups – 6 Sets of 15 (warm up)
•Lat Pull Downs – Drop Set – 4 Sets x 8-12 reps
•Straight Arm Pull Downs – 4 Sets x 8-12 reps
•Incline Chest Press – 4 Sets x 8-12 reps
•Bent Arm Dumbbell Pullover – 4 Sets x 8-12 reps
•Cable Chest Press – 4 Sets x 8-12 reps
•Bent Over Barbell Row – 4 Sets x 8-12 reps
•One Arm Dumbbell Row – 4 Sets x 8-12 reps
Tuesday: Cardio•30 Minutes Stair Master
Wednesday: Legs•Walking lunges (warm up)
•Squats – 4 Sets x 8-12 reps
•Leg Extensions Burn Outs – 4 Sets x 8-12 reps
•Pelvic Hip Thrusts – 4 Sets x 8-12 reps
•Kick Backs – 4 Sets x 8-12 reps
•Deadlifts -4 Sets x 8-12 reps
Thursday: Shoulders•Clean and Press -4 Sets x 8-12 reps
•Side Laterals Drop Set – 4 Sets x 8-12 reps
•Dumbbell Lying Rear Delt Row – 4 sets x 8-12 reps
•Bent Over Low Pully Side Lateral – 4 sets x 8-12 reps
•Cable Rope Rear Delt Rows – 4 sets x 8-12 reps
•Arnold Press – 4 Sets x 8-12 reps
Friday: Cardio/Abs•30 Mins of Stair Master & Abs
Saturday: Upper Body Pump/Cardio•Total Upper Body Pump Circuit
•30 Mins of Stair Master
Sunday: Off Day•Rest
What is your Diet Like?Very clean as I have only one cheat meal a week and I totally believe you are what you eat. I like to eat mostly organic fruits, vegetables, and meats.
•Meal 1: (Pre Workout) Protein Shake with ½ Scoop of Waxy Maize, Colostrum, Organic Greens, BCAA`s, and Glutamine
•Meal 2: (Post Workout) Shake with ½ Scoop Waxy Maize, BCAA`s, and Glutamine
•Meal 3: ½ Cup Oatmeal, 1 Tbsp of Flax Seed, 1 Cup of Eggwhites and Spinach
•Meal 4: 1 Chicken Breast, 50 g Quonia, 2 Cups of Cabbage, 25 Almonds
•Meal 5: 1 Fillet of Tilapia, 2 Cups of Green Veggies, 1 Package of Shirtake Noodles
•Meal 6: Chicken, Turkey, or Fish, with 2 cups of Green Veggies, 1 Tsp of Olive Oil
What are your favourite cheat meals and foods?Although I do like the odd burger and fries meal or bowl of ice cream, I really enjoy clean cheats as well. I love to make protein pancakes on my cheat day with cinnamon, bananas, and sugar free maple syrup. I also enjoy experimenting with clean baking recipes.
My next recipe to try is a Quark Cheese Cake, which believe it or not is actually good for you.
What has been your biggest accomplishment in the fitness field?My biggest accomplishment as of today is receiving my WBFF Fitness Model Pro Card, and then one year later placing 7th in the Pro Fitness Model category against 30 of the most beautiful women on earth.
I had to overcome a lot of obstacles, and placing 7th was extremely rewarding.
When trying to cut down do you prefer to use HIIT or just normal cardio?I stay pretty lean in the off season, so when it comes time to cut down for a show, I am usually only 10 pounds off.
I just up my cardio up from 45 minutes to 60.
What is your supplementation like?Current supplements include a multivitamin, and most recently colostrum. For workout related supplements I use Magnum Nutraceuticals products. Magnum has an excellent line of supplements to meet all my training needs. Prior to my workouts I use a product called DNA. I noticed increased strength and endurance right away! My muscles also feel harder and are definitely more defined. Along with the DNA, I also use Magnum Serum. This product gives me a great rush for my workout.
It contains arginine and creatine and promotes strength without any bloating or water weight and after I train I enjoy a delicious shake by Magnum called Quattro.
WP: How inspiring! Do you have anyone you can thank for helping you get where you are? 
WP: What are your interests outside of bodybuilding? 
