Port Coquitlam Hard Bodybuilders Images and pictures
Port Coquitlam Hard Bodybuilders Images and pictures
bodybuilding photos and pictures collection blog added new Port Coquitlam Hard Bodybuilders Images and pictures
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Monday, February 28, 2011
Port Coquitlam Hard Bodybuilders Images and pictures
bodybuilding photos and pictures collection blog added new Port Coquitlam Hard Bodybuilders Images and pictures
Switzerland (CH) beautiful female bodybuilding images
Switzerland (CH) beautiful female bodybuilding images
Switzerland (CH) beautiful female bodybuilding images
Switzerland (CH) handsome and beautiful female bodybuilders with great bodybuilding tips also female bodybuilding wallpapers images.
Slovakia (SK) beautiful female bodybuilding images
Slovakia (SK) beautiful female bodybuilding images
Slovakia (SK) beautiful female bodybuilding images
Slovakia (SK) handsome and beautiful female bodybuilders with great bodybuilding tips also female bodybuilding wallpapers images.
Shawinigan Hard Bodybuilders Images and pictures
bodybuilding photos and pictures collection blog added new Shawinigan Hard Bodybuilders Images and pictures
Thursday, February 3, 2011 4:12 AM Serbia (RS) beautiful female bodybuilding images
Serbia (RS) handsome and beautiful female bodybuilders with great bodybuilding tips also female bodybuilding wallpapers images.
Wood Buffalo Hard Bodybuilders Images and pictures
bodybuilding photos and pictures collection blog added new Wood Buffalo Hard Bodybuilders Images and pictures
Austria (AT) beautiful female bodybuilding images
Austria (AT) handsome and beautiful female bodybuilders with great bodybuilding tips also female bodybuilding wallpapers images.
2010 World Bodybuilding Competition Images-Fitness International Figure International
She received $16,000 from Steve Downs of MHP, a trophy from Brian Cavanaugh of GNC and a Tony Nowak jacket and congratulations from Governor Arnold Schwarzenegger and Sylvester Stallone.
Other prizes in the Figure International were:
* 2nd place: Erin Stern, Ocala, CA received $10,000 presented by Animal and a trophy from Bodybuilding.com..
* 3rd place: Heather Mae French, Pensacola, FL received $8,000 presented by Twinlab and a trophy from MET-Rx.
* 4th place: Mindi Smith, Los Angeles, CA received $5,000 presented by Gaspari Nutrition and a trophy from Michelob Ultra.
* 5th place: Felicia Romero, Mesa, AZ received $3,000 presented by Optimum Nutrition and a trophy from Jan Tana.
* 6th place: Larissa Reis, Brazilia, Brazil received $2,000 presented by Amino Vital and a trophy from Gold’s Gym.Adela Garcia of Austin, Texas won the Fitness International competition at the Arnold Sports Festival 2010. She received $25,000 presented by Steve Downs of MHP, a trophy presented by Brian Cavanaugh of GNC, congratulations and Tony Nowak jacket from Governor Arnold Schwarzenegger and Sylvester Stallone.
Other prizes in the Fitness International were:
* 2nd place: Julie Palmer of Powell, OH received $13,000 presented by Animal and a trophy from BodyBuilding.com.
* 3rd place: Tanji Johnson of Renton, WA received $8,000 presented by Michelob Ultra and a trophy from Twinlab.
* 4th place: Trish Warren of Euless, TX received $5,000 presented by Gaspari Nutrition and a trophy from Amino Vital.
* 5th place: Oksana Grishina of Irvine, CA received $3,000 presented by the Columbus Dispatch and a trophy from Jan Tana.
* 6th place: Camala Rodriguez of Denver, CO received $2,000 presented by MET-Rx and a trophy from Optimum Nutrition.
Other prizes in the Figure International were:
* 2nd place: Erin Stern, Ocala, CA received $10,000 presented by Animal and a trophy from Bodybuilding.com..
* 3rd place: Heather Mae French, Pensacola, FL received $8,000 presented by Twinlab and a trophy from MET-Rx.
* 4th place: Mindi Smith, Los Angeles, CA received $5,000 presented by Gaspari Nutrition and a trophy from Michelob Ultra.
* 5th place: Felicia Romero, Mesa, AZ received $3,000 presented by Optimum Nutrition and a trophy from Jan Tana.
* 6th place: Larissa Reis, Brazilia, Brazil received $2,000 presented by Amino Vital and a trophy from Gold’s Gym.Adela Garcia of Austin, Texas won the Fitness International competition at the Arnold Sports Festival 2010. She received $25,000 presented by Steve Downs of MHP, a trophy presented by Brian Cavanaugh of GNC, congratulations and Tony Nowak jacket from Governor Arnold Schwarzenegger and Sylvester Stallone.
Other prizes in the Fitness International were:
* 2nd place: Julie Palmer of Powell, OH received $13,000 presented by Animal and a trophy from BodyBuilding.com.
* 3rd place: Tanji Johnson of Renton, WA received $8,000 presented by Michelob Ultra and a trophy from Twinlab.
* 4th place: Trish Warren of Euless, TX received $5,000 presented by Gaspari Nutrition and a trophy from Amino Vital.
* 5th place: Oksana Grishina of Irvine, CA received $3,000 presented by the Columbus Dispatch and a trophy from Jan Tana.
* 6th place: Camala Rodriguez of Denver, CO received $2,000 presented by MET-Rx and a trophy from Optimum Nutrition.
Kristin Bittner Interview
Being from Ohio, when I find a competitor from Ohio I like to go out of my way to make them look good. In the case of Kristin Bittner...... I don't have to. She makes herself look much more than good. Kristin started training as an outlet after having to give up gymnastics. That outlet has turned into a love for what she does, and does very well at. Kristin is one of those people who is so deserving of support.
Q: First, Kristin, I want to thank you for taking the time to do this.
Q: Can you start out by telling a little about yourself.
A: I was born and raised in Cleveland Ohio, and most of my family is here in ohio. I am an only child, and probably a little spoiled because of it :)I have a degree in surgical technology from the University of Akron, and am now attending Baldwin Wallace college to get my bachelors in biology with a minor in business. I graduate this December and am hoping to get into medical sales.
Q: Before the gym were you an especially athletic person? Play any sports or
anything?
A: I was a competitive gymnast for 14 years and started at the age of 4. I also ran track (mile and 1/2 mile)and competed in a few horse shows.
Q: What initially led you into the gym?
A: I had 2 ankle surgeries due to gymnastics injuries and quit competing when I was 18. I was used to being in the gym for 20 hours a week. I felt lost without gymnastics and an outlet to release all my energy. The gym seemed like
a good place to start. My mom started training with a woman who had done a few figure shows. I went to go watch her show to see what it was all about. In the middle of the competition, I turned to my mom, and said " I want to do this."
My mom's trainer is now my trainer. I guess the rest is history!
Q: Was training something you picked up fairly easy? How long before you started
to see results?
A: It was relatively easy for me because of the gymnastics background. I started noticing results pretty quickly. I lost what little boobs I had pretty quickly! My goal was to put on more muscle, and I definitely toned up my body and got some curves!
Q: What made you decide to compete for the first time?
A: My mom's trainer, who is also my trainer now, was planning on competing in a show in April. She suggested that my mom and I also compete with her! I am always up for a challenge, and doing a show was definitely the outlet I needed for my competitive nature and energy. I instantly fell in love with the glitz and glam of competing! I definitely caught the competition bug!
Q: Is competing something your family and friends supported?
A: My parents and boyfriend have been incredibly supportive with me competing. My boyfriend has been behind my back 100%, even though he thinks its funny to eat pizza and bread in front of me while I'm dieting! He really has been supportive and has even been helping me pick out bikinis and going to posing practices with me!
Q: Was competing what you expected or did anything surprise you about it?
A: It was everything I expected and more! I was expecting cattiness backstage from the competitors, but everyone has been amazing and I have made some great friends in this industry. I don't think anything can prepare you for the spray tanning naked
with a room full of other naked girls, though! I guess it comes with the territory!
Q: Can you share your contest history.
A:
*April 2009- Natural Ohio, Lakewood Ohio- 2nd place
*May 2009- Mike Francois Classic, Columbus Ohio- 4th place
*August 2009- IFBB North American Championships- 7th place in class D
*October 2009- Natural Northern Ohio, Lakewood Ohio- 3rd place in class C
*June 2010- West Coast Classic, Los Angles California- 3rd place in class C
Q: As far as body parts, what do you feel is your best one?
A: I get the most compliments on my quads. They are definitely developed from gymnastics and track. They grow quickly and I have to make sure that they don't get too big before a show!
Q: Do you have a part you most like to train or favorite exercise?
A: I have a love-hate relationship with legs. I hate doing them, but I love the soreness I get after a good leg workout. My favorite to train is probably biceps, and my goal every session is to see the vein in my bicep pop!!
Q: What is your normal training routine and diet like and how do you alter it
for contest prep?
A: I do weights 5-6 days a week,doing 1 body part each day and do some boxing in my basement daily. I always eat pretty healthy, but cut down my carbs pretty low 6-8 weeks before a show. When getting ready to compete, I do cardio everyday, and make sure that I eat my boiled chicken and sweet potatoes every 2 hours! I also have my best friend with me, a gallon jug of water, that goes everywhere with me!
Q: When someone sees your physique or hears you compete for the first time,
what is the most common reaction? More positive or negative?
A: This is a touchy subject for me. People that compete or workout regularly, understand the dedication and sacrifice that it takes to compete, and are supportive. The other 75% of people that have probably never worked out a day in their life, that feel the need to knock me down for competing. They often make comments about what I'm eating and question why I would put myself through the torture. It makes you appreciate the supportive people that much more!
Q: When they see it that first time, what is the one question or comment you
are most sick of hearing?
A: "What is a bikini competition, and does the girl with the biggest boobs win?" So annoying! Or people that question everything that I'm eating. Yes, its sweet potatoes and chicken, just like yesterday!
Q: What is the biggest misconception about women who train and compete or the
one thing you wish people understood?
A: I think there is a misconception about the bikini division. People think that we just push 5 lb pink weights! I'm leg pressing 300 lbs. I'm in the gym everyday lifting and doing cardio. We don't just wake up and look like this. Bikini requires
dedication and sacrifice
Q: What is the best and worst part of training for you?
A: I'm a weights girl 100%! I hate cardio, and I hate it even more when I'm dieting and getting ready for a show. I recently just got into boxing, and I get excited to take my aggression out on the bag everyday!
Q: Do you have any favorite competitors or any you admire?
A: I'm a huge Jay Cutler fan, but I've also met some AMAZING girls while competing, who I will always stay in contact with.
There are too many good competitors out there, both amateur and pro!
Q: Do you have a favorite cheat food?
A: Pizza is always my post contest food, but I can't turn down my mom's chicken paprikash!
Q: If another woman told you she wanted to start training, what is the one
piece of advice you would most want to give her?
A: Don't be afraid to lift heavy and work hard! You will be sore the next day, but it will all be worth it in the end!
Q: Do you think it is becoming more common to see women working in the gym with
the weights and not just doing cardio and things?
A: There are definitely more girls doing weights, and I think it's awesome! I think the bikini division has helped with that. Women can still have muscle without looking "manly". Everyone looks better with a little bit of muscle!
Q: Outside of training, any other hobbies or activities you enjoy?
A: I like to travel to any place that has a beach! Miami is probably one of my favorite places! I also spend alot of my time reading magazines and websites to find new, yummy, healthy recipes to try!
Q: Can you describe a typical day in the life of Kristin Bittner.
A: Right now, school takes up a good majority of my day. When I get done with school, I'm going to the gym or down in my basement boxing. I then make dinner from scratch every night, and usually involves chicken in some sort of way. I will do homework or study til 10pm, then call it a night. I'm actually kind of boring!
Q: Describe Kristin Bittner in five words.
A: Athletic, Compassionate, Intelligent, Dedicated, Stubborn
Q: What is one thing people would be surprised to know about you?
A: I have an obsession with tattoos! I have 5, but promised my boyfriend that I wouldn't get anymore :(
Q: Any set plans for the near future as far as competing or anything else?
A: I'm planning on doing the Muscle Mafia show in October in Lakewood Ohio, the Natural Pennsylvania a week later, and then maybe the Mid Atlantic in West Virginia!
Q: Anything you want to take this opportunity to plug or promote?
A: I am an aspiring fitness model, so if anyone is interested, email me!!
Q: Are you looking for sponsors? If so how can they reach you and what are they
getting in Kristin Bittner the athlete and competitor?
A: I would love to have a sponsor! I can be reached at my email Kroxy022b@aol.com. I am a very hard worker,dedicated,
professional and have placed top 4 in every regional show I've done!
Q: Kristin, again, I thank you for taking the time to do this. Any last words
before you go?
A: Thank you for interviewing me, and thanks to my family ,friends, and trainers for supporting me through this crazy ride!!
Deep Squats and Deep Thoughts by Brea Sharron
"Deep Squats and Deep Thoughts"
Hey ya'll! Here's the "deep thought" part of the tittle I've got for ya'll today....
Competition is a team sport. Yes only one of you goes on stage, and blah blah blah, but we as competitors forget all the other people that help us down the road to success. I know personally there is no chance in heck (by the way, I always watch my language) I could have ever even made it to my first show without all the love, support and encouragement I had.
Dieting is hard. No, if, ands, or buts about it, and it sucks. Without the help of friends and family helping you cook, clean or simply just telling you that you look great, (even more is said for the ones understanding not to tempt you into cheating) it sucks even more. I'm am blessed with an amazing mother who really tries, she's learned to hide anything "bad" ideally chocolate my kryptonite in random places in her house so I can come over. Granted she normally ends up telling me where she's hid stuff going "do you want me to tell you where I hid the bag of mini reeses (just the mention of that luscious chocolate and peanut butter combination is currently make my mouth water) is." But hey, I'll go ahead and give her points for effort, and she does tell me when and where my "diet" foods are on sale...
Next on the agenda is training. Ahhemm cardio... Cardio sucks too, not quite as much as dieting but a close second. Without my cardio buddies with me I sure as heck wouldn't have the motivation to keep my happy tail running around like a gerbil on a wheel on that darn treadmill as much as I do. My latest thing is run for two minutes, walk (and talk) at an incline for three and not only do I get a chance to do a little socializing making it more bearable but I've almost always got some one going, time to run again, you need to run, just one more time, you can do it! That all being said I thank the Lord for my best friend Tonya who is preparing for the same shows I am. We both know we'll be right next to each other on stage in the same height class (yes, I found someone who is over the age of 12 who is also 5 feet tall....) but we still say we are a "team" and we can not let the team down! We meet before work for cardio and again at lunch to lift and keep each other accountable and motivated for our workout, saying "do another set that one wasn't hard enough." We constantly text each other throughout the day asking how the others diet is going, reminding each other that we really don't want that cookie in the kitchen at work, and when one of us cooks we cook enough for both to make food prep easier, as well as bringing each other a meal to work if the other one forgot or is out of food. She is amazing, last year it was just me doing this and I had a few buddies but no one to really be there and let me advise anyone, make a friend with a local girl in the same boat is makes things much more enjoyable!!!
On another note I've got to say something for all the coaches out there, this one goes without saying but WE DEFINITELY COULDN'T DO THIS WITHOUT YOU! Not just for all the the expertise to give us the winning edge, but the encouragement and support every step of the way!
My second to last thanks is to all the sponsors and supporters no matter how big or small they may be. The supplement companies who give us a free stuff (yay for shaker cups and samples) or even deals to help the expense of all the darn protein and vitamins, the photographers who do free shoots for us, or the clothing companies who help us make it another day without doing laundry. That being said, don't forget these guys ya'll, do what you can to help them. These are the people who saw the potential in you and helped out before anyone else did. A huge thank you to an awesome guy I'm blessed to call a friend, Mr. Adam Weidel and his new clothing line Silverback Krew (come say hi to me at our booth at the Arnold or www.silverbackkrew.com). All these guys are awesome!
Last but definitely not least is the Lord... I won't get all preachy here but there is absolutely no way I could have made it through all these of contest preps and shows without faith and patience that passes all understanding... So anyways ya'll yes it you all alone on stage but don't forget the everyone who helped you along the way and a humongous THANK YOU to everyone who has helped me!
Quote of the day:
"When it hurts to look back, and you're scared to look ahead, you can look beside you and your best friend will be there"
Hey ya'll! Here's the "deep thought" part of the tittle I've got for ya'll today....
Competition is a team sport. Yes only one of you goes on stage, and blah blah blah, but we as competitors forget all the other people that help us down the road to success. I know personally there is no chance in heck (by the way, I always watch my language) I could have ever even made it to my first show without all the love, support and encouragement I had.
Dieting is hard. No, if, ands, or buts about it, and it sucks. Without the help of friends and family helping you cook, clean or simply just telling you that you look great, (even more is said for the ones understanding not to tempt you into cheating) it sucks even more. I'm am blessed with an amazing mother who really tries, she's learned to hide anything "bad" ideally chocolate my kryptonite in random places in her house so I can come over. Granted she normally ends up telling me where she's hid stuff going "do you want me to tell you where I hid the bag of mini reeses (just the mention of that luscious chocolate and peanut butter combination is currently make my mouth water) is." But hey, I'll go ahead and give her points for effort, and she does tell me when and where my "diet" foods are on sale...
Next on the agenda is training. Ahhemm cardio... Cardio sucks too, not quite as much as dieting but a close second. Without my cardio buddies with me I sure as heck wouldn't have the motivation to keep my happy tail running around like a gerbil on a wheel on that darn treadmill as much as I do. My latest thing is run for two minutes, walk (and talk) at an incline for three and not only do I get a chance to do a little socializing making it more bearable but I've almost always got some one going, time to run again, you need to run, just one more time, you can do it! That all being said I thank the Lord for my best friend Tonya who is preparing for the same shows I am. We both know we'll be right next to each other on stage in the same height class (yes, I found someone who is over the age of 12 who is also 5 feet tall....) but we still say we are a "team" and we can not let the team down! We meet before work for cardio and again at lunch to lift and keep each other accountable and motivated for our workout, saying "do another set that one wasn't hard enough." We constantly text each other throughout the day asking how the others diet is going, reminding each other that we really don't want that cookie in the kitchen at work, and when one of us cooks we cook enough for both to make food prep easier, as well as bringing each other a meal to work if the other one forgot or is out of food. She is amazing, last year it was just me doing this and I had a few buddies but no one to really be there and let me advise anyone, make a friend with a local girl in the same boat is makes things much more enjoyable!!!
On another note I've got to say something for all the coaches out there, this one goes without saying but WE DEFINITELY COULDN'T DO THIS WITHOUT YOU! Not just for all the the expertise to give us the winning edge, but the encouragement and support every step of the way!
My second to last thanks is to all the sponsors and supporters no matter how big or small they may be. The supplement companies who give us a free stuff (yay for shaker cups and samples) or even deals to help the expense of all the darn protein and vitamins, the photographers who do free shoots for us, or the clothing companies who help us make it another day without doing laundry. That being said, don't forget these guys ya'll, do what you can to help them. These are the people who saw the potential in you and helped out before anyone else did. A huge thank you to an awesome guy I'm blessed to call a friend, Mr. Adam Weidel and his new clothing line Silverback Krew (come say hi to me at our booth at the Arnold or www.silverbackkrew.com). All these guys are awesome!
Last but definitely not least is the Lord... I won't get all preachy here but there is absolutely no way I could have made it through all these of contest preps and shows without faith and patience that passes all understanding... So anyways ya'll yes it you all alone on stage but don't forget the everyone who helped you along the way and a humongous THANK YOU to everyone who has helped me!
Quote of the day:
"When it hurts to look back, and you're scared to look ahead, you can look beside you and your best friend will be there"
Keys to Successful Weight Loss by Janelle Gallo
Keys to successful weight loss
There are many factors that contribute to weight loss that should be followed. It is not just one factor that is to be followed but a combination of all these factors will help with a successful & healthy weight loss. Remember, it is great to lose weight but if you aren't healthy inside than you are only setting yourself up for problems down the road. Here are the factors:
1) HEALTHY EATING- Your diet should consist of lean proteins such as fish, chicken, turkey, eggwhites, fat-free cottage cheese and greek yogurt, whey isolate & casein shakes. Eating organic and hormone-free meats is especially important because they don't have added hormones and chemicals added to them. Along with lean proteins, there should be a variety of dark green leafy vegetables such as spinach, romaine lettuce, broccoli and fruits. Berries have very high antioxidants. Finally, staying away from refined carbohydrates such as cakes, cookies, pastries, any foods that have white flour and are processe. You need to incorporate whole grain, complex carbohydrates such as brown rice, quinoa, sweet potatoes, red skin potatoes, and oatmeal or grits. Lastly, incorporating healthy fats that are monounsaturated and polyunsaturated helps lubricate and protect joints, are good to for the brain and help reduce inflammation in the body as well as help you burn fat. These sources should come from fish oils, olive oil, nuts, natural nut butters, avocado, coconut & coconut oil, and seeds. Remember, too much of healthy food can prevent you from losing weight. You must have small portions and eat frequently throughout the day to keep blood sugars normal and metabolism to speed up. Calories in =calories out. You must burn more calories than you eat in order to lose weight, so total calories for the day that you ingest is what counts.
2)EXERCISE- You must be active and get your body moving. Performing cardiovascular exercises that bring your heart rate up will burn fat. Activities such as brisk walking, cycling, jogging, running, plyometrics, group exercise classes such as zumba, cardio kickboxing, spinning and various exercise machines such as the elliptical, stepmill or treadmill is also a great way to get your body moving. Remember, do activities that you enjoy. It will make exercise fun and motivating. These activities will help strengthen your heart, & blood circulation. Perform these exercises at least 5 days a week. Along with cardiovasular exercise, strength training is beneficial for building muscles, and strengthening muscles and bones. If you develop more lean body mass, your body will burn more fat and burn it more efficiently. Also, having strong muscles will help strengthen the joints. You can use dumbbells, barbells, tubing & bands, a cable system, as well as machines to strengthen the muscles. Lastly, incorporating flexibility into your routine, will prevent you from getting injured and keep muscles from becoming so tight. Yoga, pilates, and stretching exercises are beneficial for this. Give yourself 2 full days of rest to recouperate and recover your body from exercise. More is not better and won't get you results faster! Your body is like a car, if you overwork it, it will eventually break down.
3) WATER-Too many people don't drink enough water. Water is very important for our bodies. It is good for the hair, skin, and nails as well as keeping your body hydrated. Research has shown that drinking a lot of water helps the body burn fat. It also helps your body to perform exercise. Being in a dehydrated state is not healthy. It can cause muscle cramping, vomiting, diarrhea, dizziness, and you can even pass out! Your body is made up of all cells. We need to hydrate them in order for them to perform their activities. Water also helps with transporting food into our cells so we can have the energy to perform exercise and burn fat. So, drink your water! Aim of 1/2 gallon to 1 gallon of water a day.
4)SLEEP-I can't tell you how important sleep is to the body. Quite often I get clients that have their diet and exercise down perfectly but they are not losing weight because they get 5 hours a sleep a night. Aim for 8 hours a sleep a night. Sleep helps your body recover from the everyday stressors it experiences. When we are sleep-deprived, we see the body's natural hormones become disrupted. Cortisol levels tend to rise and then the dreaded fat in your midsection suddenly appears. Other hormones such as gh levels, and estrogen or testosterone is thrown off. If hormones are imbalanced than the body will have trouble burning fat because of the lack of sleep and stress that is being put on it. So, get your sleep and try to cut down on the stress in your life. It will only hurt you in the long run.
4)DECREASE STRESS-As stated above, stress can hinder your weight loss. We all have daily stresses that we deal with but when you are overstressed, you begin to change your body's chemistry. Cortisol levels raise, & hormones become imbalanced as when sleep deprived and your body starts to crave sugary & salty foods. This can hinder your healthy eating and cause you to gain weight. So finding ways to de-stress helps. Take a yoga class, meditate, go for a walk instead of eating bad food, talk to friends and family to vent and get feelings out, read self-help books. All of these things can help you manage stress. Stress is the silent killer, so decreasing it will put you on the path to a healthy and successful weight loss.
5)HAVING A POSITIVE MENTAL STATE- Research has shown that people who have a more positive state of mind suffer less from disease and live longer than their counterparts who tend to be negative. Having a positive outlook towards your weight loss will make you more successful with it. You have to believe that you can do it, and when there are setbacks or hard times, you must still learn from them instead of pointing out the bad experience you had. Having a mental picture and visualizing what you want to look like or be like will help also. If you have constant negative thoughts about the weight loss process or say you are going to try, will only set yourself up for failure. You have to say to yourself that you are going to "DO" it, regardless of what happens. Remember, mind=body. Having a positive mind, can help you accomplish any fitness goal.
There are many factors that contribute to weight loss that should be followed. It is not just one factor that is to be followed but a combination of all these factors will help with a successful & healthy weight loss. Remember, it is great to lose weight but if you aren't healthy inside than you are only setting yourself up for problems down the road. Here are the factors:
1) HEALTHY EATING- Your diet should consist of lean proteins such as fish, chicken, turkey, eggwhites, fat-free cottage cheese and greek yogurt, whey isolate & casein shakes. Eating organic and hormone-free meats is especially important because they don't have added hormones and chemicals added to them. Along with lean proteins, there should be a variety of dark green leafy vegetables such as spinach, romaine lettuce, broccoli and fruits. Berries have very high antioxidants. Finally, staying away from refined carbohydrates such as cakes, cookies, pastries, any foods that have white flour and are processe. You need to incorporate whole grain, complex carbohydrates such as brown rice, quinoa, sweet potatoes, red skin potatoes, and oatmeal or grits. Lastly, incorporating healthy fats that are monounsaturated and polyunsaturated helps lubricate and protect joints, are good to for the brain and help reduce inflammation in the body as well as help you burn fat. These sources should come from fish oils, olive oil, nuts, natural nut butters, avocado, coconut & coconut oil, and seeds. Remember, too much of healthy food can prevent you from losing weight. You must have small portions and eat frequently throughout the day to keep blood sugars normal and metabolism to speed up. Calories in =calories out. You must burn more calories than you eat in order to lose weight, so total calories for the day that you ingest is what counts.
2)EXERCISE- You must be active and get your body moving. Performing cardiovascular exercises that bring your heart rate up will burn fat. Activities such as brisk walking, cycling, jogging, running, plyometrics, group exercise classes such as zumba, cardio kickboxing, spinning and various exercise machines such as the elliptical, stepmill or treadmill is also a great way to get your body moving. Remember, do activities that you enjoy. It will make exercise fun and motivating. These activities will help strengthen your heart, & blood circulation. Perform these exercises at least 5 days a week. Along with cardiovasular exercise, strength training is beneficial for building muscles, and strengthening muscles and bones. If you develop more lean body mass, your body will burn more fat and burn it more efficiently. Also, having strong muscles will help strengthen the joints. You can use dumbbells, barbells, tubing & bands, a cable system, as well as machines to strengthen the muscles. Lastly, incorporating flexibility into your routine, will prevent you from getting injured and keep muscles from becoming so tight. Yoga, pilates, and stretching exercises are beneficial for this. Give yourself 2 full days of rest to recouperate and recover your body from exercise. More is not better and won't get you results faster! Your body is like a car, if you overwork it, it will eventually break down.
3) WATER-Too many people don't drink enough water. Water is very important for our bodies. It is good for the hair, skin, and nails as well as keeping your body hydrated. Research has shown that drinking a lot of water helps the body burn fat. It also helps your body to perform exercise. Being in a dehydrated state is not healthy. It can cause muscle cramping, vomiting, diarrhea, dizziness, and you can even pass out! Your body is made up of all cells. We need to hydrate them in order for them to perform their activities. Water also helps with transporting food into our cells so we can have the energy to perform exercise and burn fat. So, drink your water! Aim of 1/2 gallon to 1 gallon of water a day.
4)SLEEP-I can't tell you how important sleep is to the body. Quite often I get clients that have their diet and exercise down perfectly but they are not losing weight because they get 5 hours a sleep a night. Aim for 8 hours a sleep a night. Sleep helps your body recover from the everyday stressors it experiences. When we are sleep-deprived, we see the body's natural hormones become disrupted. Cortisol levels tend to rise and then the dreaded fat in your midsection suddenly appears. Other hormones such as gh levels, and estrogen or testosterone is thrown off. If hormones are imbalanced than the body will have trouble burning fat because of the lack of sleep and stress that is being put on it. So, get your sleep and try to cut down on the stress in your life. It will only hurt you in the long run.
4)DECREASE STRESS-As stated above, stress can hinder your weight loss. We all have daily stresses that we deal with but when you are overstressed, you begin to change your body's chemistry. Cortisol levels raise, & hormones become imbalanced as when sleep deprived and your body starts to crave sugary & salty foods. This can hinder your healthy eating and cause you to gain weight. So finding ways to de-stress helps. Take a yoga class, meditate, go for a walk instead of eating bad food, talk to friends and family to vent and get feelings out, read self-help books. All of these things can help you manage stress. Stress is the silent killer, so decreasing it will put you on the path to a healthy and successful weight loss.
5)HAVING A POSITIVE MENTAL STATE- Research has shown that people who have a more positive state of mind suffer less from disease and live longer than their counterparts who tend to be negative. Having a positive outlook towards your weight loss will make you more successful with it. You have to believe that you can do it, and when there are setbacks or hard times, you must still learn from them instead of pointing out the bad experience you had. Having a mental picture and visualizing what you want to look like or be like will help also. If you have constant negative thoughts about the weight loss process or say you are going to try, will only set yourself up for failure. You have to say to yourself that you are going to "DO" it, regardless of what happens. Remember, mind=body. Having a positive mind, can help you accomplish any fitness goal.
Sunday, February 27, 2011
NAAFS Caged Fury 14 Report
On Saturday February 26th the NAAFS put on another great show, Caged Fury 14. Before a packed, standing room only house, they put on another great show. Every fighter showed up ready to entertain. The fights had really great crowd responses, as the crowd clearly enjoyed each fight. The NAAFS is one of those promotions who always runs a first class show designed to entertain the fans. Here is my report on the show.
1. Dave Spadell (3-1 Independent) vs Miguel Defina (4-2 Team GriffonRawl)
RD 1: Defina opens with some good punches and quickly goes for a guillotine, instead settling for a good takedown. Defina lands good body shots from the top. Spadell is able to stand back up. Defina lands a good knee to the body and they clinch on the cage. They separate and Defina gets the better of an exchange. Defina gets a takedown against the cage and Spadell pulls guard. Defina lands a couple punches to end the round.
I scored RD 1: 10-9 Defina
RD 2: Defina lands a good punch but Spadell then lands several good shots against the cage rocking Defina. Defina gets a clinch and takedown and begins looking for a rear naked choke. Spadell escapes and stands back up. Both fighters look tired here. Defina goes for and gets a double leg takedown and gets his back. He is able to get one hook in but can't get the second so begins to land strikes. The ref stands them up as the round ends.
I scored RD 2: 10-9 Spadell
RD 3: Great leg kick by Spadell and Defina counters and gets a takedown and gets mount. Spadell gets a great sweep to get on top and goes for a choke, but Defina reverses and gets back on top and then gets a crucifix, but was not overly active from the position. Now he lands some good body shots. Spadell rolls to is stomach and Defina looks for a choke as the round ends.
I scored RD 3: 10-9 Defina
My score card: 29-28 Defina
Decision: Miguel Defina by unanimous decision: 29-28/29-28/29-28
2. Amateur Lightweight
Bill Algeo (1-0 Team Titan PA) vs Victer Crenshaw (1-0 Strong Style Fight Team
RD 1: Crenshaw comes out landing punches including some good head shots and goes for the takedown. He gets a nice slam takedown. Algeo is going for an arm but Crenshaw pulls out. Crenshaw gets his back but Algeo does a nice job of rolling out and standing up. Crenshaw lands a good head and body combo and then lands a few more shots. Algeo gets a takedown and gets his back and goes for a rear naked. Crenshaw pulls out but Algeo goes for it again. This time he gets it hooked in but Crenshaw is able to quickly get out. Algeo lands some punches to the head as the round ends.
I scored RD 1: 10-9 Algeo
RD 2: Good shot to the head by Crenshaw, who then lands some more shots. They clinch against the cage where Crenshaw lands a great punch to the head. The ref separates them. Crenshaw gets thumbed in the eye forcing a stop in action. When it resumes Algeo lands a good punch and Crenshaw answers with some good shots and they clinch on the cage. Crenshaw lands a good uppercut Algeo gets a slam and lands in side control and then gets the mount followed by getting his back. He flattens him out and starts landing punches. Algeo gets mount again and lands ground and pound forcing the ref to stop it.
Result: Bill Algeo by TKO at 2:53 of round 2
3. Amateur Light Heavyweight
Tommy Deroia (4-0 Dungeon MMA) vs Tony Hodges (3-0 Team Hodges)
RD 1: They clinch and Deroia lands a knee and gets a takedown and gets side control. Then he gets his back and flattens him out and quickly gets a rear naked choke for the tap.
Result: Tommy Derioa by Tapout (Rear naked choke) at :44 of round 1
4. Amateur Lightweight
Cameron Ross (3-1 Brick Wall Fight Club) vs Josh Kallai (2-0 Evolve MMA)
RD 1: Nice body kick by Ross and then he lands a leg kick. They clinch on the cage and Kallai gets a takedown and gets his back. He gets his hooks in and Ross tries hard to stand but goes back down. Kallai lands good strikes. The roll around but Kallai does good job keeping the body triangle. Kallai flattens him and lands more strikes.
I scored RD 1: 10-9 Kallai
RD 2: Ross misses a leg kick and Kallai shoots in and gets a takedown and side control and then mount. He lands some good punches. They stay in this position for awhile. Kallai then lands some nice body shots and gets his back and flattens him. He lands some more shots to end the round.
I scored RD 2: 10-9 Kallai
RD 3: Ross comes out throwing punches then Kallai gets a takedown. Kallai postures up and lands several punches before taking his back. He ends up back in half guard. Kallai moves to the mount and lands ground and pound. Ross's mouth is bleeding pretty bad. Kallai lands more ground and pound to end the round.
I scored RD 3 10-9 Kallai
My score card: 30-27 Kallai
Decision: Josh Kalli by unanimous decision: 30-27/29-28/30-27
5. Amateur 115lbs
Ronda Gale (3-2 Dungeon MMA) vs Holly Powell (4-1 Savage Grappling)
RD 1: Both throw leg kicks. They clinch on the cage . Gale lands two good punches followed by a beautiful jab. Powell lands a nice body kick. They separate but then clinch again. Gale lands a good uppercut in the clinch. Nice knee by Gale. Powell is trying hard to take it down and Gale lands nice punches. Powell lands a good punch and Gale lands a good shot in return. Powell is going for a single leg and finally gets it. Powell is going for an arm as the round ends.
I scored RD 1: 10-9 Gale
RD 2: Good knees by Gale. Both throwing wild punches and Gale lands a good knee to the body. They clinch on the cage and Powell tries to take it down. Powell is really trying hard to get the takedown, and Gale just keeps landing shots. The ref separates them and Gale lands a couple nice punches. Gale then lands a good knee to the body and a leg kick. Gale lands several more punches. Powell shoots in but gets stuffed. Powell finally gets it down as the round ends.
I scored RD 2: 10-9 Gale
RD 3: Gale lands hard punches. Powell shoots for the single and gets stuffed. Gale lands a nice shot to Powell's head. Now Powell is going for a double leg and Gale lands on top. Powell trying hard for a triangle. In guard Gale lands some shots. Powell is going for an arm but the round ends.
I scored RD 3: 10-9 Gale
My score card: 30-27 Gale
Decision: Ronda Gale by split decision: 30-27/28-29/29-28
6. Amateur Bantamweight
Victor Guarriello (3-2 Team Air Gad-fly) vs Cody Garbrandt (3-1 Mainstreet MMA)
RD 1: Leg kick by Guarriello. Garbrandt lands some head shots and hurts him and the ref stops it.
Result: Cody Garbrandt by TKO :36 of RD 1
7. Amateur Bantamweight
Tyler Saltsman (4-0 Team Titan PA) vs Isaiah Chapman (9-1 Rock Hard MMA)
RD 1: Saltsman shoots in but misses. He shoots again and gets stuffed. Chapman lands a good punch and knocks him down but Saltsman gets back up immediately. Good jab by Chapman. Saltsman gets a single leg but Chapman gets right up only to be slammed down by Saltsman. Saltsman lands good strikes from the top. Chapman gets back up. Saltsman takes him down again. Chapman tries hard to get up but Saltsman holds onto one leg. They do stand and Saltsman shoots in again and gets a takedown but Chapman gets up quick. Chapman lands a knee and punches at end of the round.
I sored RD 1: 0-9 Saltsman
RD 2: Chapman lands some punches. Saltsman shoots bet gets stuffed. Chapman lands good strikes against the cage. More good striking by Chapman. Chapman landing a good deal of punches here. Saltsman goes for and gets a takedown and lands some short head shots. Then he lands some body shots. Chapman gets to his feet and lands a nice cross that hurts him. Saltsman shoots for but cant get a takedown at the rounds end.
I scored RD 2: 10-9 Chapman
RD 3: Both land some punches. Good leg kick by Saltsman followed by a takedown. Good punches by Saltsman as Chapman tries for a choke from the bottom. They stand back up. Good punches by Saltsman and then he shoots but gets blocked. Saltsman then gets the takedown and Chapman tries for a guillotine. Saltsman postures up and lands good strikes. In north-south position and then side control for Saltsman. Chapman stands and lands a knee to the body and throws wild punches to end the round.
I scored RD 3: 10-9 Saltsman
My score card: 29-28 Saltsman
Decision: Isaiah Chapman by unanimous decision: 29-28/29-28/29-28
8. Pro Lightweight
John Myers (11-9 Instigator Fight Team) vs Bryon McCroskey (8-4 Team GriffonRawl)
RD 1: Lots of circling. Myers lands a body kick and both land punches. McCroskey gets a takedown but decides to stand back up. Myers lands a leg kick and and McCroskey lands a hook. McCroskey then lands a nice leg kick and punch. McCroskey misses a spinning back fist and Myers gets a takedown. McCroskey lands a nice elbow from the bottom and Myers pushes him against the cage. Myers decides to stand back up. McCroskey hurts him with a punch and Myers goes for and gets a single leg. Myers goes for a guillotine but it doesn't appear tight. McCroskey gets on top and land good strikes. They stand and McCroskey lands a knee to the head and takes him down. Myers looks cut badly over his eye. Good body shots by McCroskey to end the round.
I scored RD 1: 10-9 McCroskey
After the round Myers knee is injured and he can't continue
Result: Bryon McCroskey by TKO at end of round 1
9. Pro Light Heavyweight
Josh Watson (6-2 Team Throwdown) vs John Hawk ( 10-2-1 Strong Style Fight Team)
RD 1: Both throwing jabs. Watson lands a good punch. Hawk lands some good shots. Good leg kick by Watson then hawk lands a nice leg kick. Both are landing hard shots. Hawk lands a good leg kick. Watson charges in but misses a punch and Hawk lands a few shots putting him against the cage. Good leg kick by Watson. Watson lands a cross and Hawk answers with a couple good jabs. Watson lands a leg kick. Hawk hurts hm with punches and drops him. Hawk gets on top and lands vicious elbows till the ref stops it.
Result: John Hawk by TKO at 3:55 of round 1
10. Pro Heavyweight
Dan Spohn (12-4 Cambridge MMA) vs Josh Hendricks (19-6 Fight Farm/Nutter MMA)
RD 1: Spohn lands a leg kick. Hendricks forces a clinch on the cage and lands a good knee. Spohn hurts him with a punch. Hendricks gets a takedown against the cage and lands a couple short head shots. Hendricks has a bad cut on his head. They stop it to check the cut and Hendricks is unable to continue due to the cut.
Result: Dan Spohn by TKO at 1:57 of Round 1
Submission of the Night: Tommy Deroia
Knockout of the Night: John Hawk
Fight of the Night: Ronda Gale vs Holly Powell
Friday, February 25, 2011
You Asked It with IFBB Pro Christy Merritt
When I decided on another You Asked It, to me, Christy Merritt was the obvious choice to ask to do it. There is so much to love about Christy, incredible physique, beautiful, dedicated, and incredibly sweet. Christy had an amazing 2010, coming from nowhere to become one of the elite Bikini competitors in the sport. So here is Christy's answers to YOUR questions.
Q: I'm interested in competing. Should be in competition shape by June, I'm nervous because I am a black woman (light skin) mother of four with moderate ab stretch marks and a few on my buttocks. Will stage lighting and a good tan enhance these marks?
A: I am so excited for you!! As far as the lighting and such...I believe that many of the spray tanners they have at the competitions can cover scars and tattoos to make them blend in with your skin, so I think that should help to eliminate the appearance ( may not be totally un noticeable, but less so ).
Q: What kind of split do you do offseason and does it change for prep?
A: I change back and forth between doing one body part (Monday off, Tues legs, Wed shoulders, Thurs off, Fri arms, Sat chest, Sun back) and 3 days on/1 off (Day 1 legs & shoulders, Day 2 Chest & Tri, Day 3 Back and Bi). Abs I do kinda whatever day I feel like it. I keep this the same during prep, just lifting lighter and higher reps as the show gets closer.
Q: What and how much cardio do you do off season and during prep?
A: Off season, average of 20 minutes 3 times a week. Prep is anywhere from 30 minutes a day to an hour (sometimes all in the morning before first meal, and sometime split morning and night - before first meal and after last meal).
Q: What kind of diet do you use?
A: Last season we strictly used a ketone (no carb) diet. Right now I have one carb day followed by two zero carb days.
No carb days look like this: meal 1 - eggs/egg whites; meal 2 shake w/peanut butter; meal 3 chicken w/ nut;, meal 4 either beef or salmon w/ greens and olive oil; meal 5 shake or eggs
Carb days: meal 1 egg whites w oats; meal 2 shake w/ banana; meal 3 chicken w/rice; meal 4 chicken w/greens; meal 5 egg whites
Q: Why did you pick Bikini instead of maybe Figure?
A: Lol, because my trainer made me! I wanted to do figure last year, but he thought with my limited lifting history, Bikini would be better. He was right...I LOVE bikini though, being a dancer I really enjoy the freedom of presentation. I will stick with it for a while :-). Maybe figure in the future though.
Q: You got a lot of success very quickly. Is it hard to keep a level head when you get that much success so fast?
A: I still have work and a family. This is just something that happens to be a hobby I am good at. I feel very fortunate to have gotten to where I am so quickly and am thankful to everyone, most importantly my husband, for their help, encouragement, and support!
Q: Due to your quick success did you experience any jealousy from other girls?
A: I have not encountered an jealousy...or at least none that I am aware of. All of the competitors have been very welcoming and friendly!
Q: Are there any competitors you look up to?
A: I think Jaimie Baird is super fab! I love her look and she couldn't be any sweeter :-)
Q: What do you say o those who say Bikini is just T&A?
A: Um...I don't have any 'T', lol! And you aren't going to see girls without good musculature placing well. I cannot speak for other competitors, but I work my butt off to look the way I do onstage! I can outlift MANY of the men at the gym..you won't see me with the 5 and 10 lb weights, that's for sure.
Q: My gym is mostly guys. Because I am female, I get a lot of the trying to talk to me or impress me stuff. Do you experience this, and how to you ignore it?
A: I would predict that many people at the gym may perceive me to be stand-offish because I put my headphones in and try not to make eye contact. I am there to work, not talk...I also don't go to the gym dressed to impress (just fitted t's and capris), never make-up.
Q: Are their any tanning products you recommend?
A: I have only been spray tanned. I really like the color I have gotten from Liquid Sunrayz, its more of a brown, not orange color. My husband has used pro tan in the past and it turned out very well. Doing the tan yourself takes soooo long though. If you can afford to get sprayed, your life will be way easier...
Q: My shoulders seem to be a lagging body part. Can you give me an idea of your shoulder routine and do you recommend I train them maybe twice a week to catch up?
A: This is one part I worked my butt off improving last year. I usually do 4 movements, DB press or military press first (heavy 6-10 reps, 5 sets); some form of lateral raises superset with front raises (8-12 reps, 4 sets); and finish up with a rear delt move (12-15 reps, 4 sets). Occasionally I will also throw in upright rows. Last season I did two shoulder days. But this year only one.
Q: What is it like competing at the Olympia?
A: Sooooo awesome! I didn't feel a lot of pressure, so I was not super nervous. It was a very crazy week before hand though, as I had just qualified 6 days before I took the Olympia stage, and had to get travel plans together on the fly. Very, very humbled to have been there for the first ever Bikini Olympia. I really hope I can re-qualify this year and improve my placing. Unfortunately I didn't go in with my best conditioning (we didn't anticipate losing water flying, but I did...a LOT; had driven to the 3 previous shows)
Q: How is the backstage atmosphere at the Olympia different from another show?
A: The only other pro show I have done was the John Simmons pro, but there were just a lot more of us getting ready (figure, bikini, and fitness) at the same time. I was quite in awe being around all the fabulous competitors I had followed before I got into the sport. Fun to be back there with the best of the best!
Q: Since you do Bikini, do you find yourself having to ever lift lighter than you know you are capable of?
A: I have had to go lighter on my back this off season...makes me a little sad :-( Other than that, I still lift quite heavy.
Q: What is the one diet myth that you really don't like?
A: I think people believe one of two things, either we starve ourselves to look this way, or we just have genetically amazing metabolisms. Don't get me wrong, when you get to the end of the diet you are real hungry, but it's not like we are eating 400 calories a day or anything ridiculous like that. And I don't believe any competitor up there is going to say they eat whatever they want and look ready to compete.
Q: I am new at this. I see so many different kinds of protein shakes. Which would you recommend?
A: There are many brands to choose from, that's for sure. The company I am sponsored by was started by a doctor who pulled a bunch of brands of protein and had them tested in order to formulate his own product. What he found was that the vast majority did not actually contain what they were labeled to have in them, i.e. they said there was 25 g of protein but really only had 12. ProBody Solutions beats industry standards as far as using the purest form of whey protein in their products. I use them, and love them. They may not have a hundred flavors to choose from yet, but at least you know you are getting what you paid for. And they taste real freakin good :-)
Q: Do you watch any other sports. If so what teams do you root for?
A: I LOVE sports. Especially baseball (Cardinals) and college basketball (MU Tigers). I never much got into hockey, but besides that I will sit down and watch or attend it all. Now that my little bro is all grown up I don't have any little league or H.S. games to go to. I miss it, didn't hurt he was a phenomenal athlete either.
Q: What makes you decide which competitions you want to compete in?
A: The first one my trainer chose. Each thereafter kind of fell into place because of how I placed at the previous one. I kind of had it in my head last year going into my first show that if I won the overall, I wanted to try and get my pro card. So I already knew that Jr.USA was the next national show I could compete in that was awarding 2 pro cards. And, although no one else was apprised of my desire or plans, I knew if i then won my pro card there, that the John Simmons Pro was a chance for me to qualify for the Olympia. That was my goal going into my first show. Crazy as it may sound...I don't think I really thought it would happen the way I dreamt it would... I just hoped, and did all I could preparation wise, to give myself the best possible chance to achieve that dream.
This season, the STL pro was a no brainer, I live here. The NY pro is Memorial Day weekend and worked into my schedule, and I will be working for ProBody Solutions at the Europa in Chicago, so those are the three I will do for sure.
Q: Do you do any kettle ball training?
A: Not too much. I really stick to the old school basics. Occasionally I will have my husband write me some workouts, when I feel like I need something new or have begun to plateau, and he has put the kettle bell in once or twice.
Lauren Strauss Interview
Lauren Strauss has competed once and took first place. First in your first show, that's pretty impressive. But its no secret as to why she took first. Just look at her and you can see why. She has two shows on the horizon and there is no reason to believe she wont be just as successful in those shows either.
Q: First, Lauren, I want to thank you for taking the time to do this.
A: Thank you so much for the opportunity!
Q: Can you start out by telling a little about yourself.
A: Well, I am the youngest of three, with two older brothers. That's probably why I'm such a tomboy! I grew up in the Boston area and moved to south Florida in 1998.
Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: Yes, I played softball. I also like to play a little golf now and again!
Q: What initially led you into the gym?
A: One of my brothers called me skinny fat. That was enough motivation for me!
Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I was always around an athletic family, and we always had exercise equipment around. My mom always coached our team sports and is quite athletic herself. The gym was not unfamiliar to me at all. I started out as a cardio queen and saw results really quickly from running. It wasn't too long after that that I started to incorporate a weight routine. I didn't start lifting seriously until about two years ago.
Q: What made you decide to compete for the first time?
A: I always envied the figure competitors. I picked up my first Oxygen Magazine in 1999 and had always wanted to do it.
Q:Is competing something your family and friends supported?
A: Well at first they did. But then they didn't understand it and I was called selfish a lot for all the time spent at the gym. But after seeing me on stage and becoming more educated on it, they are supportive now.
Q: Was competing what you expected or did anything surprise you about it?
A: Oh my! I think there is so much that comes as a surprise! Everything from tanning to how the show is put on. Going into my second show has been so much easier because I know what to expect. There is so much information online, but until you experience it, I don't think its possible to be fully prepared.
Q: Can you share your contest history.
A: I competed in Bikini in the Metroland Fall Classic in Albany, NY and placed 1st.
Q: As far as body parts, what do you feel is your best one?
A: My arms! I love watching them become stronger and more defined.
Q: Do you have a part you most like to train or favorite exercise?
A: Leg day is by far my favorite! My favorite is stiff leg dead lifts, it feels good and works all the parts I need to work on!
Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: I change up training, but usually its a half hour of cardio in the morning, then lifting in the afternoon. I work on a 5 day split, chest day 1, back day 2, legs day 3, shoulders day 4 and arms on day 5.
Q: When someone sees your physique or hears you compete for the first time, what is the most common reaction? More positive or negative?
A: Honestly, so many people do not know anything about the sport. Most of the reactions are "oh, your not going to get too big are you? You look fine the way you are!" They don't understand that I am not going to look like a bodybuilder.
Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: Being a bikini competitor, and working at a gym, I hear a lot of glute comments. Its ok though, we work hard at them!
Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: I really wish people wold understand that just because women train heavy and hard, it doesn't mean we are going to look like a man!
Q: What is the best and worst part of training for you?
A: Well, I get up at 4 AM and chase after my 2 1/2 year old all day, so getting back to the gym at 5 PM is difficult, but I have to say I love every minute of it.
Q: Do you have any favorite competitors or any you admire?
A: Ava Cowan and Erin Stern top my list. My favorite bikini competitor is Amanda Latona.
Q: Do you have a favorite cheat food?
A: Ice Cream!
Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: Don't be afraid to lift heavy, you aren't going to get huge and bulky.
Q: Do you think it is becoming more common to see women working in the gym with the weights and not just doing cardio and things?
A: Yes and its wonderful! I really enjoy seeing all the women on the weight floor.
Q: Outside of training, any other hobbies or activities you enjoy?
A: I love being a mom. When we are back home in Florida we spend most of our time at the beach.
Q: Can you describe a typical day in the life of Lauren Strauss.
A: I get up at 3:45AM to get my cardio in before I have to open my gym at 5 AM. I'm off work at 9AM and my daughter and I spend the day together before its back to the gym at 5PM to lift. Then much deserved bed!
Q: Describe Lauren Strauss in five words.
A: Dedicated, Persistent, Fun, Honest, Happy =)
Q: What is one thing people would be surprised to know about you?
A: That I can box squat 275 lbs
Q: Any set plans for the near future as far as competing or anything else?
A: Of course! I have a competition in 7 weeks, then its off to Boston for the Jay Cutler Classic on May 8!!
Q: Anything you want to take this opportunity to plug or promote?
A: I am always looking for sponsors or modeling opportunities, I can be reached at laurenstrauss@hotmail.com>
Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Lauren Strauss the athlete and competitor?
A: Yes!!! They are getting a dedicated, professional and hard working athlete. If anyone is interested in talking to me about opportunities I can be contacted via email at laurenstrauss@hotmail.com
Q: Lauren, again, I thank you for taking the time to do this. Any last words before you go?
A: I would like to thank all of my supporters and trainers, I couldn't do this without them!
Jessica Scofield Interview
Some people may believe in the naive stereotype that female powerlifters are big ol' burly women. Take a look at Jessica Scofield, one of the most beautiful women you will come across, and that stereotype is destroyed. She bean training out of "necessity", turned that necessity in to a love, and turned that love into becoming one of the elite at what she does.
Q: First, Jessica, I want to thank you for taking the time to do this.
A: Thanks, Jason. It’s my pleasure.
Q: Can you start out by telling a little about yourself.
A: I’m first generation American and one of the first in my family to graduate college and to obtain a masters degree. My family is from southern Italy and settled in Stamford, CT.
Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I never was athletic. I played sports as a kid, but I never “took it to the head” as a true athlete does. I was always the creative-eclectic person. I wrote over 2,000 poems by the time I graduated high school and enjoyed acting and the arts. Towards the end of high school I began training out of “necessity.”
Q: What initially led you into the gym?
A: It was one of those situations where I almost didn’t graduate high school. When my parents found out, my life as I knew it was taken from me. I had 2 choices: go to the gym or sit home, so I chose the first. Once I saw some women bodybuilder’s there, changes in my physique, and embraced the fact that I could better myself on all levels, I actively made the decision to stop my previous behaviors. That was over a decade ago…and the rest is history!
Q: What made you decide to go more towards powerlifting?
A: There was no choice. Once I started working out, I loved feeling strong. The challenge to me was and is: how am I going to be as strong as I possibly can while still remaining feminine.”
Q: Was training something you picked up fairly easy?
A: The only reason I picked up training easily and quickly is because I threw my entire self into it, meaning, each thought in my mind, every emotion I felt, I channeled into the weights. I loved and hated the discipline it takes, but it inspired every aspect of my life. Training was and is a conscious decision, regardless of if I “feel” like doing it. If I’m alive and can walk, I’m training, and I’m working! If I have an “off” day, that’s okay - life and training still go on.
Q: Is powerlifting something your family and friends supported?
A: I am blessed with the MOST supportive family! My dad and uncle both competed in powerlifting and bodybuilding. My dad, a former Marine, also played semi-pro football, so he loves the sport. As a college hammer and weight thrower, my parents have come to about 90% of my competitions. My “extended” huge Italian family is just as supportive. My friends are not really into it, but that’s why they’re my friends – they have different interests other than mine and we support and love each other regardless! My boyfriend is my coach. Enough said – he’s my rock.
Q: What made you decide to compete in your first meet?
A: I didn’t decide! One of my friends just signed me up for a deadlift only meet and told me a week before! At that time I was still rehabbing a herniated disc and I just finished my first 6-hour cycling marathon for breast cancer. I didn’t train and felt unprepared, scared, yet excited. After that meet I was HOOKED!!!! Powerlifting reminded me of what I missed - competing in the field events in college, except now weightlifting became the forefront of my passion – and I knew that defined me.
Q: Can you share some of your biggest accomplishments/
A: Biggest life accomplishments: Finding multiple passions. I helped run projects and for orphan’s and medical mission’s in Russia and Africa. For ten years I also was a physical therapy coach for a woman paralyzed with cerebral palsy. She was and is a huge inspiration. I have and continue to work with many autistic and academically challenged students. I am involved with my students, school, and the greater community. I love helping people and those who cannot help themselves.
Biggest sports accomplishments: Throwing and training with U.S. Olympic athletes, having a phenomenal throwing coach, Bill Sutherland, and throwing at the U.S. Olympic trials. I also was the Assistant Strength and Conditioning Coach for Southern Connecticut State University’s football, baseball, volleyball, and basketball teams. Sports diversified, my certifications include yoga, fencing, and training. I have participated in 6+ hour cycling marathons for breast cancer; my training also includes kickboxing, caporeia, belly dancing, Olympic lifting, Highland Games, and the field events.
Having the honorary title for my weight class, as the 6th strongest female in America, is an indescribable accomplishment!! The fact that I’m 3rd in the deadlift sends electric through my body! The deadlift is about aggression and raw strength. The lift comes at the end of a competition when everyone is tired and bombing out. That’s then you have to have to have a “good talk” with yourself and smack some anger into you. Warriors to me are those who push themselves even when they don’t want to; because it’s in their blood to do so; Warriors forget about what they want and focus on the vision. If I can come out on top then, regardless of every physical and mental “weapon” that may be held against me, I am powerful.
Q: What has powerlifting taught you about yourself?
A: 1. No one thing can or should define me. 2. It’s my job to find, listen, and respond to life’s journeys, therefore no one else is to blame. 3. Once I find my focus, I’m unstoppable.
Q: Do you have a part you most like to train or favorite exercise?
A: Even if I hated an exercise, I convince myself I love it because I concentrate on the sensations I get once my sets are done! But I do love training back…and there’s nothing like sore legs! When I’m in training, for some reason, I love the bruises and cuts that come with wearing equipment. I get a sense of pride out of it – as if I just came back from war and fought for something, fought through something. I fought through the pain of those lifts (mentally, emotionally, and physically) and no one else did it for me; I can claim that and can remember what I had to conquer to achieve my goals.
Q: What is your normal training routine and diet like?
A: I am very training and diet conscious. When I’m in season, I train 4 days a week and cut down my cardio significantly. As I get closer to competing, I cut cardio out. Off season is when the work is done. I usually train 5 days a week and can do cardio for an hour or two. As a “strategic athlete,” I log all of my workouts and have done so for 10 years.
As I am deathly allergic to eggs and am lactose intolerant, my diet is very limited and regimented. Because of this, most restaurants and desserts are OUT! This doesn’t bother me because I use to be a vegetarian/vegan for 10 years, so I’m use to the disciple. I eat a lot of alkalizing food, such as vegetables (which are my FAVORITE!!!) and rice, soy, pea, and hemp protein, and green drinks. I also eat chicken, fish, and organic beef. A variety of sprouted grains, organic nuts and other healthy fats are a MUST! I eat every 2-3 hours and never deprive myself if I want something. Because of my allergies and being health conscious, I always carry food with me. NO ONE wants to see or be around me when I’m hungry!!
Q: When someone sees your physique or hears you lift for the first time, what is the most common reaction? More positive or negative?
A: People look at me and never think I’m a weightlifter. That doesn’t bother me. Others, such as my students, tend to comment on my muscles and call me Ms. Buff…I find that hysterical! It’s good they know I’m more than just a teacher to them. They see me as human – or subhuman, and for that reason we inspire each other. They motivate me to be better just as I push them.
As for men, some like that I’m strong and some don’t. Here’s my take: Strong is the new sexy. Most women can’t handle that - I’m not most women. Some guys can’t either – that’s not my problem.
Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: I don’t get sick of hearing anything positive! When it’s positive, I run over and over it in my head to push myself even further. At one competition a man came up to me and said, “You’re an ANIMAL!! You know how to attack the bar like a fearless beast! No one in here has done that and I’ve never really seen anything like it.” That will stay with me forever.
As for negativity, I see it staring at me all the time and use it as fuel to get better. Some people don’t want you to succeed and I like to piss those people off. I tend to do that easily by just being me. I’ve learned to be quiet about it, but when the time is right (in competition or in training), I get off on making some IRON- WOMAN noise!!
Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: The biggest misconception about women powerlifters is that they’re beastly looking women who are ‘he-she’s’ who aren’t feminine. I don’t care if I’m misunderstood or make someone feel ‘uncomfortable’ because of who I am, that’s not my energy being wasted. I know who I am and I like playing the part of both the beauty and the beast.
Q: What is the best and worst part of training for you?
A: Worst part: having an injury setback. I’ve had several herniated discs, a torn shoulder, which resulted in bursitis, not to mention all the other little injuries, or ailments that pop up from time to time. There’s always something to work through, but that’s life!
Best part: feeling accomplished yet still wanting more, learning from others, and being an inspiration. Also, a good meal, shower and a deep breath at the end of the day can be as satisfying as chocolate cake!
Q: Do you have any favorite competitors or any you admire?
A: I admire anyone who has a drive and does something with it, regardless of gender and weights they lift. Along with that, I am FOREVER star-struck by hammer throwers, Anna Mahon and Bethany Hart. They are the epitomes of what it means to be beautiful and strong. Training with those two women was the best and most insightful time of my career. I never saw ANY two people work so hard and be so focused, male or female!
Q: Do you have a favorite cheat food?
A: Just one?!? Haha, I love dark chocolate and peanut butter, Dairy Queen vanilla ice-cream with rainbow sprinkles…and sometimes, well, most of the time, all I want are vegan spelt muffins!!!!
Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: Do it with gusto!
Q: Do you think it is becoming more common to see women working in the gym with the weights and not just doing cardio and things?
A: It is increasing, but more women need to lift. Many don’t know enough about training therefore, they shy away from using the weights. Proper guidance is key.
Q: Outside of training, any other hobbies or activities you enjoy?
A: I love teaching English, writing, reading, and anything music and art oriented. I thrive on helping others and enjoy participating in outreach programs. Traveling, cooking, and spending time with my friends and family is always key. I also enjoy pampering myself, what girl doesn’t?!
Q: Can you describe a typical day in the life of Jessica Scofield?
A: 5 days a week I teach middle school English. After work I usually train, then alternate between tutoring, training others, or taking a class (right now I’m taking Italian class).
Q: Describe Jessica Scofield in five words.
A: A zealously focused freight-train!
Q: What is one thing people would be surprised to know about you?
A: I went from facing death numerous times to being on top of life. To this day I am still surprised that this is me, but the glory goes to God.
Q: Any set plans for the near future as far as competing or anything else?
A: I’m competing at the end of March and then at the end of the year. I’m willing to go wherever life takes me! I’m always hunting for more projects to put my hands into…stay tuned!
Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Jessica Scofield the athlete and competitor?
A: Yes, Jason, I am looking for sponsors. They can reach me at jessicascofield28@yahoo.com. Sponsors will get Jessica Scofield - a powerlifter teacher who embodies the versatility of athleticism. I know how to promote people and products, as both are facets of my passions! Sponsors will be guaranteed a risk taker who plays fair while giving others the time, courtesy, and recognition they deserve.
Q: Jessica, again, I thank you for taking the time to do this. Any last words before you go?
A: “I have been blessed with many burdens.”
Thank YOU for taking the time, Jason. The pleasure is all mine.
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