Female Fitness And Beauties

Saturday, August 27, 2011

Wednesday, August 24, 2011

Q: First, Tenecia, I want to thank you for taking the time to do this.

A: You're welcome, Jason! I appreciate you giving me the opportunity.

Q: Can you start out by telling a little about yourself.

A: I was born in Richmond, VA but moved to Tucson, Arizona with my mom when I was almost 2 years old. I've lived in Tucson since then with the exception of the time I spent in Flagstaff at Northern Arizona University. I've been married for almost 7 years and my husband is a firefighter with the Tucson Fire Department. I'm also the mother of a gorgeous 10 year old daughter. I work as a public librarian and yes, I know the Dewey Decimal System and will shush someone if I need to! :)

Q: Before the gym were you an especially athletic person? Play any sports or anything?

A: I did play...or shall I say...I attempted to play sports in high school. It was strongly encouraged that I play basketball because I was taller than most of the girls my age so I played in middle school and throughout high school. When I was a freshman in high school, my P.E. teacher decided to do several lessons on tennis. For some reason, I was a natural at it and my teacher encouraged me to tryout for the tennis team. I made the junior varsity team, played one match on that particular team, and then was moved up to varsity! I played varsity tennis for the remainder of my high school "career". I love the sport and fantasize about being the AZ version of Serena Williams :)

Q: What initially led you into the gym?

A: I wanted arms like Angela Bassett's in What's Love Got To Do With It and Linda Hamilton in The Terminator. I found out that the only way that was going to happen was if I lifted weights...heavy weights!

Q: Was training something you picked up fairly easy? How long before you started to see results?

A: Yes, training was something that did come fairly easy to me. I am fiercely competitive so my husband/trainer would say things like "I'm sure this is too heavy for you to lift" just because he knows that I HAVE to prove him wrong...lol! I have to say that I've been blessed genetically so I see results, whether it's putting on muscle or dropping weight, fairly quickly.

Q: What made you decide to compete for the first time?

A: My husband has been in love with the sport of bodybuilding since before we met and he is the one who introduced me to the sport. After watching my first competition, I longed to step on stage like the women I had seen. It did take some time from the point that I decided I wanted to compete to actually stepping on stage but I finally did it in July 2010!!!

Q: Is competing something your family and friends supported?

A: My family is definitely supportive! My daughter will remind me that I need to get my cardio done or will even ask me if I'm allowed to be eating something! It did take some time for some of my friends to support me but I have never had anyone be outright negative about my desire to compete.

Q: Was competing what you expected or did anything surprise you about it?

A: It surprised me that I would be so determined to improve my physique each time I stepped on stage. I was surprised that I felt like I needed to know what kept me from walking about with the win so I always ask the judges for feedback. I may not always agree with the feedback I received but it's still beneficial to receive it.

Q: Can you share your contest history.

A:

*2010 NPC Arizona Open Class E Last place

*2010 NPC Western Regional Class E Last place

*2011 NPC Orange County Muscle Classic Class E 4th place

*2011 NPC Terminator Class B 2nd place

Q: As far as body parts, what do you feel is your best one?

A: My biceps! I don't have Angela Bassett's arms but I'm pretty darn close :)

Q: Do you have a part you most like to train or favorite exercise?

A: I enjoy training back. Right now, I'm trying to build up my back and one of my favorite exercise for back is barbell bent-over rows! I love them!

Q: What is your normal training routine and diet like and how do you alter it for contest prep?

A: My normal routine is cardio 3-4 times a week and lifting 3 times a week. I try to eat fairly clean but allow myself treats if I want them. Since I am currently prepping for my next show, I am currently doing 45 minutes of cardio in the morning 5 times a week. I am lifting 3 times a week with one workout focusing solely on back and the others are full-body workouts. I am currently following a keto diet with occasional re-feeds.

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: People are mostly positive in their reactions - they are usually in shock that I am able to balance competing with my job, family, friends, etc.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?

A: "You must work out ALL of the time to get a body like that!" I want to shake some sense into them...lol..but I just tell them that of course I spend time in the gym but I have life so all of the hours of my day are not spent there.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?

A: Every woman who competes is not taking steroids!! I'm so tired of people assuming that because I have muscles, I must have taken some type of steroid to get them. It can be really annoying and I try not to let it upset me but it does at times.

Q: What is the best and worst part of training for you?

A: The best part of training is seeing improvements. I love looking at my progress pictures and seeing improvements from the previous days, weeks, months, etc. The worst part of training is feeling weakness. I hate that there are times during my training where I feel weak and unable to do a lift or exercise but I always remind myself that weakness is temporary!

Q: Do you have any favorite competitors or any you admire?

A: I definitely worship at the feet of Erin Stern, Teresa Anthony, and Candice Keene! These ladies have incredible physiques, are well-spoken, intelligent, and have such grace & poise.

Q: Do you have a favorite cheat food?

A: Carne asada fries! French fries topped with carne asada, guacamole, cheese, sour cream, pica de gallo, and jalapenos! Trust me when I say, it's heaven on a plate :)

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 ask questions or ask for help! I have heard so many women say that they want to get into working out but they didn't know what to do and were afraid to ask for help. How will you learn if you don't ask questions???

Q: Do you think its becoming more common for women to use the weights as opposed to just doing cardio and things?

A: I do. I think women are realizing that there are more options to working out than treadmills and aerobics! Weight training can be fun and challenging and women are starting to realize that.

Q: Outside of training, any other hobbies or activities you enjoy?

A: I enjoy bikram yoga, spinning, spending time with my family, and just sitting down & reading a great book.

Q: Can you describe a typical day in the life of Tenecia Phillips.

A:

4:45 Wake up

5:00 Cardio

6:30 Wake up my daughter, make her breakfast, and get her ready for school

7:10 Out the door and off to school

7:45 At the gym for work out

8:45 Out the door and off to work

9:00 - 6:00 Working at the library

6:30 Dinner with the family and homework

7:30 Put my daughter to bed

8:30 Time for bed!

*I eat 6 meals somewhere in that day too :)

Q: Describe Tenecia Phillips in five words.

A: Stubborn, determined, funny, sarcastic, reliable

Q: What is one thing people would be surprised to know about you?

A: I'm very very uncomfortable in front of large groups of people and I'm a klutz. That's why I'm always thankful that I didn't pass out or trip over my own feet each time I step on stage :)

Q: Any set plans for the near future as far as competing or anything else?

A: I will be competing on October 29 at the NPC Border States in San Diego, CA. After that show, I'm going to give my body a rest and I'll look at show schedules at the beginning of next year.

Q: Anything you want to take this opportunity to plug or promote?

A: I write a blog entitled Boobs, Barbells, and Broccoli and I talk about my life, work, competing, and other random topics.

Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Tenecia Phillips the athlete and competitor?

A: I would love the opportunity to partner with companies that share my passion for healthy living, family, music, and food :) I can be contacted on my blog, on facebook or via email Tenecia21@msn.com

Q: Tenecia, again, I thank you for taking the time to do this. Any last words before you go?

A: Thank you again for allowing me the opportunity to do this interview. It was a great experience!

Rachael Novello Interview

Q: First, Rachael, 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 am 27 years old and from a small town north of Boston. I currently work for Citizens Bank in the mortgage division and have been with the company for just under 7 years. My husband and I were married in 2008 and in 2010 we adopted a beautiful miniature Australian Shepherd named Berklee. We purchased our first home about a year ago and have been updating and renovating ever since. I graduated college this past May (after 9 long years) and received a Bachelor of Science in Business Administration and Human Resource Management. My husband is a manager for Enterprise on the northshore of MA. I have two sisters, one of whom is in her sophomore year of college and the other is a second grade teacher. My mother is a kindergarten teacher and my father is a computer software engineer. (anything else you want to know?)

Q: Before the gym were you an especially athletic person? Play any sports or anything?

A: I wouldn't consider myself an incredibly athletic person. I swam in high school and my first year of college and have completed two triathlons but do not participate in any team sports now.

Q: What initially led you into the gym?

A: I have been a gym goer since I was about 16 years old when my father got a family membership to Gold's Gym. When I moved away for college I would attend the campus gym on a very inconsistent basis. It wasn't until I moved back home and met my now-husband that I wanted to get in shape. I began working out with my trainer in 2007 and never looked back.

Q: Was training something you picked up fairly easy? How long before you started to see results?

A: Initially my training was to maintain my weight and tone up. It was something that I found I greatly enjoyed. Within the first two or three months of regular training I noticed that my body was getting tighter and I felt better about myself overall.

Q: What made you decide to compete for the first time?

A: In June of 2010 after taking some time off from regular training sessions I started to feel unhealthy again. I contacted my trainer and we put a plan together to get me back on track. At the time she was training to compete in the INBF Monster Mash in Massachusetts. She introduced me to another one of her clients who she was training to compete and I got the bug. I watched as the two of them drastically changed their figures and both did amazingly well at the show (my girlfriend took 5th in Novice Figure and my trainer took 1st in Heavyweight BB). In the month before the show my trainer asked if I would consider competing the following June. I told her that if she could get my body to that level that I would definitely take the stage.

Q: Is competing something your family and friends supported?

A: Initially I found it hard to get support at home and from friends. My family didn't really understand why I wanted to compete and the more they "learned" about the sport, diet & exercise regimen, the more they thought it was unhealthy for me. It took a lot of one on one conversations with them before they began to see that this was something I really wanted to accomplish and that made me happy. On top of which they started to see that the diet wasn't restricting in terms of how much I ate, just the types of food I was eating. My husband is now hugely supportive of my decision to compete and has many times kept me on track when I felt that I was floundering. It's definitely a learning curve for family and friends, but you just always have to be honest and keep the lines of communication open. I think that is the key to gaining understanding and support from others.

Q: Was competing what you expected or did anything surprise you about it?

A: Nothing about competing was what I expected. It was emotionally and physically exhausting at times to the point where I questioned if this was something I truly wanted to do. I thought the other competitors would be judgemental of me, a first time competitor, but I found that every single person I have met has been warm, friendly and willing to help and support each other. I have never met such a large group of people all with the same goal (winning) that are truly proud of each other's accomplishments. It's an amazing group to be a part of!

Q: Can you share your contest history.

A: To date I have only competed in two shows - the 2011 INBF Northeast Classic and the 2011 OCB Yankee Classic. I place 3rd at the INBF show in Novice Figure. I placed 1st in Novice Figure & 2nd in Open Figure at the OCB show!

Q: As far as body parts, what do you feel is your best one?

A: My abs are probably my favorite body part. They came in very early on in my training and never went away. It's definitely one part that my trainer has taught me to emphasize on stage.

Q: Do you have a part you most like to train or favorite exercise?

A: As much as my abs are my favorite body part, my favorite part to train are my shoulders. There is something to me about the shape of my shoulders and the exercises that I do to train them that make me look forward to shoulder day at the gym. My favorite exercises are shoulder presses and lateral raises.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?

A: My normal routine is a clean, healthy diet and 3 - 4 full body work out sessions per week, with 30 minutes of cardio on those days. However, when it comes to contest prep my diet changes according to what my coach feels my body needs and we increase my cardio to 6 - 7 days and up my weight lifting routine.

My diet is typically a 3 day protein/carb/fat rotation.

Day 1: 150-100-30

Day 2: 150-75-30

Day 3: 175-50-35

We limit my carbs to sweet potatoes, quinoa, brown rice and oatmeal. Fats are usually naturally occurring in the foods I'm eating, but if I have room I'll add in some natural peanut butter or olive oil. Proteins typically consist of chicken, white fish and the occasional steak on my higher fat days.

We change my lifting routine to one body part per day with 3 - 4 exercises per part and two days a week of ab work.

Day 1: SHOULDERS & ABS - upright rows, lateral raises, overhead presses, reverse flyes, cable front raises (3 sets of 12), reverse crunch, incline crunch, hanging crunch, oblique crunch (3 sets of 15-20)

Day 2: BICEPS - concentration curls, incline bench curls, barbell curls, dual cable curls, hammer curls (3 sets of 12)

Day 3: TRICEPS & ABS - press downs, over head cable press, weighted dips, close hand push ups, kickbacks (3 sets of 12), hanging crunch, bosu oblique, double crunch, straight arm/straight leg weighted crunch (3 sets of 15-20)

Day 4: HAMSTRINGS/CALVES - single leg standing curl, seating curl, physioball curl, deadlifts, seated calf raise, standing calf raise (3 sets of 15)

Day 5: QUADS - hack squat, power squat, lunges, split squats, plie/sumo squats (3 sets of 20-30)

Day 6: BACK/CHEST - pull ups, cable row, olympic row, lat pull down, smith machine incline/flat chest press, flyes, cable cross, push ups (3 sets of 12)

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: For the most part I get a lot of positive reactions. I find that because I compete in figure up until the last week before show day my physique isn't anything "shocking" per say. I am lean and muscular but not in a way that garners negative attentions. I find that once people know that I'm competing they tend to ask a lot of questions about how long it took to get where I am, what my diet is like etc but the reactions I get are primarily positive.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?

A: "How can you stand the diet? You must miss "real" food" - initially it's hard to know how to react to something like this because it's not meant to be an insult, but what we eat is real food. It's just not the same food we used to eat or that others are eating. We are much more careful in choosing the types of food we put in our bodies because we have an ultimate goal. Over time I've come to realize that you just have to say "The diet is tough, but I've been eating clean for so long that my body is used to it. I am getting the fuel that I need to reach my goal and when I get on stage it's all worth it"

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?

A: I think the biggest misconception is steroid usage. I have had many people make comments to me about "eventually you'll have to use steroids". I have found myself explaining many times the difference between a "natural" competitor and those folks that use enhancement drugs. The other big misconception people tend to have is they assume that if you compete that you are/will be a bodybuilder. The idea of a "figure" competitor isn't something that I have found to be commonly known so I've had to explain the difference there quite a few times!

Q: What is the best and worst part of training for you?

A: The best part of training for me is when I exceed a personal best. When I can put another plate on the leg press or throw another 5 pounds up on a shoulder press. Knowing that my body is getting stronger with each session is so empowering to me! The worst part is when I can't train to my fullest. Whether it's because I'm tired, or sick or just off my game - I get very frustrated on those days and feel like I'm not reaching my potential.

Q: Do you have any favorite competitors or any you admire?

A: Jamie Eason was the first high profile competitor I read about. Her story gave me that initial boost to want to learn more. Since then I have met so many incredible women that I couldn't possibly pick just a few. I admire each and every competitor in this industry for what they've accomplished and all that I can learn from their journeys.

Q: Do you have a favorite cheat food?

A: Grilled pizzas! My husband makes a mean sausage, mozzarella and balsamic pizza!

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: Go to a show! If the thought of competing has ever crossed her mind I would tell her to find a local show and check it out. That way she can get a real life view of what the actual competition day is all about and the types of people that compete. I personally never did this and found that I was more nervous that first show than I may have been if I checked one out before. I also think it gives her the opportunity to meet some past and present competitors and ask them questions about how they got started too.

Q: Do you think its becoming more common for women to use the weights as opposed to just doing cardio and things?

A: I think it becoming more common place. I find that many women are coming around to the idea of lifting weights on a regular basis to maintain their physiques.

Q: Outside of training, any other hobbies or activities you enjoy?

A: I love to read! I got a Kindle for Christmas last year and I do not go anywhere without it. I also love to cook - which has helped me get through tough dieting days. I love to make food and watch other people enjoy it - I'm always experimenting with new flavors, ingredients and textures.

Q: Can you describe a typical day in the life of Rachael Novello.

A:A typically day consists of a training session in the morning (usually around 530am), followed by work until 4pm or 5pm, then cooking dinner with my husband, taking the dog for a walk and relaxing on the couch. It's a very simple life and I enjoy every minute!

Q: Describe Rachael Novello in five words.

A: Driven, Caring, Strong, Loyal, Funny

Q: What is one thing people would be surprised to know about you?

A: I am a two time triathlete.

Q: Any set plans for the near future as far as competing or anything else?

A: My next competition is going to be the OCB Cape Cod Natural show on October 8, 2011!

Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Rachael Novello the athlete and competitor?

A: I am definitely looking for sponsorship opportunities in the future. I would love to be able to represent this sport in anyway I can! I can be reached at rachael.novello@gmail.com. I am currently working on my website rachaelnovello.com and hope to have that up and running soon!

Q: Rachael, again, I thank you for taking the time to do this.

Elite (18yrs old) Male Model: Brodie Fisher (Sacramento, CA)

All the way from Canada, we are proud to announce Brodie Fisher to our team of elite Male Fitness Models. Welcome aboard Brodie to NorCalBodz!

You can see more of Brodie Fisher @ Model Mayhem: Brodie Fisher on MM

Fitness Model: Brodie Fisher

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Tuesday, August 23, 2011

Diane's Diary by Diane Mueller

This past weekend I was given an opportunity which brought me pride beyond measure. I was given the opportunity to present awards to the female bodybuilders at the 2011 ABA Natural North America in Bolingbrook, Illinois. It was such a thrill and a great honor for me to represent female bodybuilding and Natural Athletics. I love the sport of bodybuilding and I’m always proud to show my support whenever possible. In addition to representing female bodybuilding, I was able to support my wonderful Coach, Jennifer Abrams, and my fellow teammates with Team Abrams. Team Abrams is the name for a group of individuals that Jennifer coaches and prepares for competitions. She works with both male and female bodybuilders, as well as, figure competitors. Coach Jen takes care of all our competition needs; from detailing our training and nutrition programs, to choreographing our routine, and perfecting our posing. Jennifer has us so well prepared for our competitions that we have no choice but to be successful. Here I am raising the hand of my teammate, Cortney Schmitt, in victory as she was the Female Bodybuilding Novice Class Champion.

Commit your actions to the Lord, and your plans will succeed. Proverbs 16:3

This is one of my favorite verses, as it provides a simplistic blueprint for achieving success in life. If you live your life in the most positive manner possible, good things are sure to follow. I’m certainly not a perfect person, nor do I claim to be. I do strive, however, to be a better person each day, than I was the day before. That’s called positive progression. Negative thoughts will never produce positive results. There’s a lot to be said for the power of positive thinking, and I am a perfect example of this. The more positive my outlook has become, the more wonderful opportunities have come my way. My life has been exceptionally blessed this year. I’ve received more blessings than I ever could have imagined, or even thought to ask for. The Lord was testing me by providing me with a few gifts to begin with. As I demonstrated that I was responsible enough to be trusted with more responsibilities, He provided them for me. I had proven that I was capable of using my achieved status to help strengthen and empower others, and not use them for malice. I had exemplified positive progression, and right now, it feels as though my opportunities are limitless. My fate is in my own hands, of course. Opportunities don’t last forever. It’s up to me to prove that I can continue to be worthy of receiving such blessings, or they will be taken away. I can continue to grow and uplift others, or to create my own downfall by becoming arrogant and conceited. Since I don’t foresee the latter happening anytime soon, I believe I will continue to receive great bounty and be able to share my blessings with others. Booker T. Washington said it the best when he said, “If you want to lift yourself up, lift up someone else.”

Bodybuilding has given so much to me that I am proud to give back to the sport whenever possible. I will always be an advocate and supporter of Natural Athletics. There is no greater pride than knowing all your achievements, and all your accomplishments, came from hard work and dedication to your sport. Your gains may take longer to materialize, but you can take pride in knowing that all the gains you have achieved, were earned in an ethical manner. Being successful in your own right, will give you a far greater sense of pride in your triumphs than knowing you compromised your morals, and cheated, in order to win. “And what do you benefit if you gain the whole world but lose your own soul?” Matthew 16:26. That’s a powerful verse, but if you take a few minutes to reflect upon it, you will see that it perfectly describes the thoughts and emotions of a Natural competitor. A Natural competitor is willing to sacrifice building freaky amounts of muscle mass, for a more streamlined, lean mass of muscularity. In the opinion of majority, the physique of a Natural competitor is much more appealing to the eye, as it is the way the human body was intended to appear. Not to mention the profusion of health benefits for refraining from using chemical enhancements. Where is the pride in winning a show, if you know deep in your heart, that you cheated to win? It’s not just a legal topic; it’s a matter of personal morals. If you’re willing to compromise your principles to compete, where will you draw the line? Are you willing to sacrifice your soul for ANY goal that you desire? Always remember, you may be able to fool the majority, but there is also a greater power watching over you and monitoring your choices. While you are on this earth, you will always have to live with yourself and with the consequences your decisions. So my recommendation would be to make choices that aren’t difficult to live with, that don’t compromise your morals, and won’t negatively impact your health. Train Heavy, Train Hard, and TRAIN NATURAL.

~Diane

As always, thank you to my sponsors: 911Strong.com and Big Rig Supplements for your continued support of me and of my bodybuilding goals. You have opened doors for me that I never dreamed possible. And thank you to my mentor and coach, Jennifer Abrams (www.jenniferabrams.net) for your guidance and support, and for making me believe that even the sky is NOT the limit.

Jennifer Abrams offers many services through her personal training business. Whether your goals are to get back into shape after having children, add muscle mass to your frame, shed that stubborn body fat, or to compete, Coach Jen can guide you on your path to success! She approaches each client as a unique individual and doesn’t believe there are any cookie cutter recipes for success. She believes in catering to the needs of every individual’s personal situation. To do this, she offers many different options to help you reach your goals. These options include: One-on-One Personal Training, Buddy Training, On-Line Training and Coaching, Phone Coaching, Contest Prep Coaching and Choreography. Jennifer also available for: Motivational Speaking, Guest Posing, and Modeling or Promotional Work.

Sunday, August 21, 2011

Elite Fitness Model: Brodie Fisher (Sacramento, CA)

The men shot by NorCalBodz are undeniably gorgeous! Individuals with astounding physique, gorgeous faces and broad-based appeal. It’s no surprise that Brodie Fisher is in the league. His amazing body and rugged charm brings with it the ability to keep you glued to this simple, yet captivating images of a man ready to take his chance in a competitive industry. Want to see more of Brodie? Visit NorCalBodz / NCB Model Management.