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Check out Mr. Olympia Dexter “The Blade” Jackson on TMZ.com. A TMZ reporter caught up with Dex as he was leaving Gold’s Gym Venice. Surprisingly, it’s a pretty funny segment.
The Dexter Jackson Classic is coming up the first weekend of August. Check out complete details of this show at dexterjacksonclassic.com.
Cindy aka The Sports Sylist Whitehead has a simple but helpful reminder for those of you doing photo shoots. As a photographer, I 110% agree with The Cinster on this tip. Something as simple as a smile can make things cruise along during a long day of shooting. Cindy is one of the best stylists in the biz, when she talks people listen.
The Sports Stylist® TIP:
It’s a photo shoot – have fun! We all love what we do and it’s our pleasure to dress you and make you look your best. So enjoy the day and smile, take it all in, ask us to take photos of you (if you like). Your excitement rubs off on all of us. Nothing better than spending the day with a smiling and “happy to be there” model!
Check out Cindy’s blog at cindywhitehead.blogspot.com. Also make sure you follow her on twitter.com (@sportsStylist).
IFBB Figure Pro Gina Aliotti is back with her G’s Tip of the Week. I can say I don’t follow her tip but do you? Check it out and share your thoughts in the comments field.
Eat your garlic, Daily!!
Aside from being a great-tasting ingredient on just about everything, literally, garlic has so many other powerful benefits. The two main medical ingredients in garlic are allicin and diallyl sulphides have so many health benefits from preventing the common cold and flu to managing high cholesterol levels. Garlic also detoxifies your body, especially your liver, and has powerful antioxidant effects! Did you know that only two cloves of garlic can be as effective as some cholesterol-lowering drugs? Add Garlic to your daily nutritional program to reap all the powerful benefits! Just be sure to chew on parsley or mint or simply keep a toothbrush handy, to avoid that treacherous garlic breath.
Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com
Tell G you saw her on HARDBODY.com.
The 2011 NPC Team Universe Bodybuilding, Figure, Bikini, Men’s & Women’s Physique Championships will be held in conjunction with the NPC National Fitness Championships on July 8-9, 2011 in Teaneck, New Jersey. Say that three times fast. This year there will be a new venue and a few new IFBB pro cards. The overall winners will be eligible to compete on the US Team at the 2011 World Championships.
This year’s event has added IFBB Pro Status to the the following divisions:
• Overall Winner of the Men Over 35 Classes, Winner of Men Over 45 and Men’s Over 55
• Women’s Bodybuilding – Winner of the Over 35 and Over 45 Class
• Figure Over 35 Overall and Over 45 Winner
• Bikini Over 35
This contest will be awarding 44 IFBB pro cards in total. This is one event you don’t want to miss. For more information visit bevfrancis.com. We’ll be there covering all the action live from the event and if you’re there give a shout out in the comments below.
If you’d like to order official competition photos you can download the order form here. Prints will be available after the show at liftstudios.zenfolio.com/2011teamu. Those of you competing don’t forget that the overall winners are required to shoot with J.M Manion on Sunday, July 10, 2011 for NPC NEWS magazine.
Diana Graham continued her winning ways Saturday night in Tampa, Florida. Dianna Graham edged out France’s Nathalie Mur by one point for her the win. Just a week ago Diana achieved IFBB Pro status at the NPC Jr. Nationals. Quite the accomplishment to go into your pro debut and take top honors. Last year Ali Rosen and Nicole Nagrani did that and have gone on to be top pros.
Nathalie was previously qualified for the Olympia by placing third at the 2010 Ft. Lauderdale Cup. Third place went to Candyce Graham who was also making her pro debut. Candyce achieved pro status at the 2011 NPC Jr. USA earlier this year. She nabbed the final qualifying spot by one point over Tianna Ta. Tianna was at her all time best and many felt she would leave with an Olympia qualification here.
Dianna was the clear winner in my eyes as she was poised, confident and her physique was on point. It was her best showing and she’ll continue to make an impact in any pro show she enters. Second on my score card would have gone to Tianna Ta with third being Candyce Graham. Tianna was at her best and balanced her upper and lower body from New York. Candyce wasn’t quite as sharp as she was in Charleston but still looked great. She seemed a little nervous in prejudging but more relaxed at the evening show. Nathalie Mur is an attractive woman and can hang with any woman from the front. I thought she needed to be a little tighter in the booty for a near win here. The judges didn’t see it that way and she missed the top spot by one point.
India Paulino was one point away from fourth and two away from third. She was a little off a prejudging with her energy and presentation but rocked it at the night show. This was her pro debut and I look for her to be in the mix at a future show and head to the Olympia before the year’s over. Kristy Robbins looked classy and was the lone blonde in the field of 12. She finished in the sixth place position and she’s finding her groove in the division. There was a three way tie for 7th place between Kira Rivera, Angela Leong and Trina Goosby. I like Angela’s look and would have had her in the mix for top 5.
The judges had the women stand facing the year and not move, pose, wiggle or look over their shoulders. The women all stood with their legs apart and personally I didn’t care for it. I know the judges did it in order to try and better judge the physiques however part of the bikini division is posing and personality. When the women stand in like they did it wasn’t flattering in my opinion. I also think some of the women are taking the posing a bit over the top with the flinging of their hair. It’s just a personal taste but I like when the women pull their hair off their back instead of whipping it away. Also Ali Rosen did a little hip tick-tock at the end of her posing and most of the women here were doing a similar thing. I guess to each their own but I’d like to see the women find the style of posing that works for them instead of all doing the same thing as it feels choreographed and forced many times.
Tim Gardner and his staff did a great job of taking care of the athletes and put the show on at a first class event center. I’d like to see more women enter this show and support a promoter like Tim who goes the extra mile to take care of the competitors. Twelve is a fair sized show but there’s no reason we shouldn’t see 20 or more women in a Florida Pro show.
Check out photos from the show on Bodybuilding.com.
IFBB Tampa Pro Bodybuilding Weekly Women’s Bikini Results:
1. Diana Graham – 8 points
2. Nathalie Mur – 9 Points
3. Candyce Graham – 18 points
4. Tianna Ta – 19 points
5. India Paulino – 20 points
6. Kristy Robbins – 35 points
7. Kira Rivera – 43 points
7. Trina Goosby – 43 points
7. Angela Leong- 43 points
10. Jennifer Dietrick – 45 points
11. Brandy Leaver – 48 points
12. Samantha Morris – 57 points
Follow all the action from the 2011 Tampa Pro Bodybuilding Weekly Championships. If you’re on twitter, you can see the live updates via twitter.com/hardbodynews and twitter.com/BBComContests.
Joining in the coverage? Use the hashtag #PBWpro for the event in all your tweets. You can see what everyone is tweet’n about with that tag by checking out hashtags.org/pbwpro.
Promoter Tim Gardner welcomed a sizable group of fans who came out to see the IFBB pros. Over 60 IFBB men and women will take the stage tomorrow at the 2011 Tampa Pro Bodybuilding Weekly Championships. This event has a press conference which gives the competitors a chance to answer some questions and give a preview before the big day.
We were the capturing all the action for bodybuilding.com, NPC NEWS magazine and IFBBpro.com. Check out the photos from the press conference on Bodybuilding.com. You’ll see some candids, mostly people in clothes hitting poses but a few that showed a little skin. Check it out!
We’re taking things up a notch for all the HARDBODY women out there and offering our first Camp Hardbody. We’ve partnered up with some amazing companies to bring you this one day event on July 17, 2011 in Denver, Colorado. Muscle & Fitness HERS magazine and our featured guest cover girl, Amanda Latona are helping lead the way.
This is your chance to not only meet IFBB Bikini pro and cover model Amanda Latona but also train with her. Yep, Amanda will take you through her legs and booty workout at the world famous Armbrust Pro Gym in Denver, Colorado. You’ll also get inside tips on how to use social media tools to your advantage whether it’s your personal brand or your business. Tokyo Joes will be helping you refuel during lunch before heading to Emerge Fitness and training on the hottest craze in fitness… The Fit Wall. IFBB Pro Figure competitor Sara Hurrle and Colorado’s President of Physical Fitness, Jeff Taylor will show you what it’s all about. All camp attendees will get their photo with Amanda and walk away with a bag full of goodies worth over $350. Products from Muscle Milk, Gaspari and a chance at winning one of five pairs of SKECHERS shoes. SKECHERS has a new line of fitness shoes coming out and you’ll be one of the first to own a pair.
Visit CAMPHARDBODY.com for more information. The camp is limited to ONLY 25 WOMEN so sign up before it’s too late. If you’re a company looking to get involved with the camp email info@camphardbody.com for more info.
ROCK ON!
This Saturday, 11 IFBB Bikini pros will take to the stage in Tampa, Florida for the Pro Bodybuilding Weekly Championships. The line up may not be the deepest but it is one of the more competitive. Three women will be making their IFBB pro debuts and they could sweep the Olympia qualifying spots but there’s a few veterans that will have something to say about that.
The HARDBODY Bikini Breakdown:
1 ) Jennifer Dietrick – Jennifer has one of the better bikini booties on stage and overall has a great bikini physique. The challenge for Jennifer typically comes in her presentation and having a balance of sass while still being comfortable and confident. She’s been right on the bubble of qualifying before.
2 ) Trina Goosby – This dark haired Floridian has exotic good looks and usually presents well. She’ll need to make sure the booty is popp’n to hang with this group. Confidence on stage will be the key to moving up into a top five spot here.
3 ) Candyce Graham – Candyce rocks the stage with poise and confidence. She has a hardbody that can hang with the best of them. She won the overall title at the 2011 NPC JR USA and should be a top contender here if she brings the same look and presentation she did when she won. The key to Candyce is smiling and doing so the entire time on stage. She lights up the stage when she smiles but if she scowls you might be skurred she wants to beat your butt. I look for her to be in the top spots.
4 ) Diana Graham – Diana has been competing non-stop this year and this will mark her pro debut. She achieved IFBB Pro status last week at the NPC Jr. Nationals and deservedly so. She has a great physique and really found her groove. I could see her being in the top spots here as well. The only factor will be how her body is holding up from competing so often and can it be in top form as it was last week? We’ll find out.
5 ) Brandy Leaver – The more Brandy competes the better she gets. She keeps showing up tighter and her placings reflect that. She has stunning good looks and if her physique is on the money she’ll be a contender. I like her progress and stage presence.
6 ) Samantha Morris – Samantha is one of the taller competitors in the division. She needs to come in tighter with her conditioning in order to hang with this group. She has all the potential to do well but until she presents a tight booty she’ll be on the outside looking in on the top spots. We’ll see what she brings to Tampa.
7 ) Nathalie Mur – Nathalie is the only woman of the group who has already qualified for the Olympia. She was at her best in Ft. Lauderdale last year when she qualified. When she took the stage in New York her physique was on the money but her presentation and confidence was off. It appeared to me she was over-thinking things. If she can bring back her confidence and have more fun with her presentation she’ll be back in the mix.
8 ) India Paulino – India has found her groove and coming off an overall victory at the 2011 NPC Jr Nationals last week. I look for her to be in the top spots here. I’ve seen her improve since last year and she’s a legit pro with what she brings to the stage now. The key for her is to not be too sassy. She’s a lil spunky one with a fiery personality and sometimes she let’s the hair whip and booty pop a bit too much. That was in her previous competitions but what she brought to Chicago last week was spot on.
9) Kira Rivera – Kira has a rock’n physique and if she can present it well she’ll get a good look. When she competed in New York her presentation felt forced and it didn’t seem like it was her. Sometimes trying too hard to be sassy doesn’t work. I’d like to see her come out with confidence but leave the “Myspace face” facial expression behind.
10) Kristy Robbins – Kristy is a doll and I like her look. One of the few blondies of the group, in fact she will be the lone blonde on stage. Will it help her stand out? We’ll see. She has the potential to make it to the Olympia stage. If her booty is tight she’ll be in the mix.
11) Tianna Ta – Tianna presented herself well in Pittsburgh earlier this year. She managed to ditch the nerves and wasn’t shaking on stage like she had in the past. Her lower body was on the money and she brought her booty up with the training she’s implemented. I thought her abs were a little too hard in New York and she’ll need to find the right balance between conditioning in her upper and lower body. I look for her to be in the top spots though.
The press conference will be held at 2:30pm EST in Tampa where all the pros will get a chance to show face and answer questions. The NPC prejudging will be held tonight and the pros will go on tomorrow (Saturday) morning.
Follow all the action this weekend on twitter.com/hardbodynews and @BBcomContests. For more information on the show visit: www.pbwproshow.com.
This weekend is one of the busiest of the year in the competitive world. There are NPC shows taking place all across the country. IFBB Fitness Pro Tracey Greenwood has her Tracey Greenwood Classic in Philly. Lonnie Teper’s NPC West Coast Classic has a record number of entrants. Adela Garcia is holding her first NPC event with a strong showing. There’s a big show in The Big Easy where NPC Texas District Chairman Lee Thompson will be head judging. Venture west a bit from Louisiana and you’ll find the Flex Lewis Classic, where top bodybuilder Flex Lewis hold his own show. Tim Gardner has a great NPC show attached to the Pro Bodybuilding Weekly IFBB Tampa Pro show in Tampa.
WHEW! I’m sure I missed some of the shows but check out NPCNEWSonline.com for a complete list of NPC shows taking place in your area.
Lonnie “The Swami” Teper has another stellar NPC event on tap this weekend in El Monte, California. LT is a passionate guy who puts his all into everything he does and this show is no different. This weekend the NPC West Coast Classic has a record number of competitors signed up to compete and The Big Beef, Mr. Olympia Jay Cutler will be the featured guest poser.
The Swami reports on his IRON MAN blog, “as of 9:30 am, there were 156 (90 men, 66 women) competitors registered for the 2011 NPC BMR West Coast Classic.” The athlete’s meeting starts at 8am with the prejudging beginning at 11am.
LT also shared that the 2004 FHM “Model of the Year”, Vida Guerra will make her NPC debut in the bikini division. Vida is a stunner and should rock the bikini stage with ease. This is a great contest and one of the few where competitors are gauranteed to appear in a magazine. IRON MAN will feature all of the overall winners in an upcoming issue. Good luck to every one competing.
You can purchase tickets to see Vida and all the hardbodies compete by visiting www.npcwestcoast.com. Tell Lonnie Hardbody sent ya and he might buy you lunch.
This weekend 5x Fitness Olympia Champion Adela Garcia will put her fitness routine aside and wear her promotion cap for the first time. Adela has found success on the fitness stage over the years and now she will venture into the world of contest promotion. It’s not an easy road to travel but the high flying IFBB pro has shown that if you put your mind to something anything is possible.
The event takes place at Henderickson High School – Jerrell Moor Performing Arts Center in Pflugerville, Texas this Saturday, June 25th. Check out AdelaGarciaClassic.com for complete details.
2011 IFBB Toronto Pro Bikini Results
1. Shelsea Montes (USA)
2. Missy Coles (USA)’
3. Justine Munro (Canada)
4. Nina Luchka (Canada)
5. Dayna Maleton (USA)
6. Nathalie Mur (France)
7. Leigh Brandt (Canada)
8. Janet Harding (Canada)
9. Zara Pineda-Boorder (Canada)
10. Angela Leong (USA)
11. Samantha Morris (USA)
12. Michelle Lamb (USA)
2011 IFBB Toronto Pro Fitness Results
1. Jodi Boam (Canada)
2. Myriam Capes (Canada)
3. Mindi O’Brien (Canada)
4. Michelle Blank (USA)
5. Ryall Graber-Vasani (Canada)
6. Laticia Jackson (USA)
7. Minna Pajulahh (Finland)
8. Crystal Heck (Canada)
9. Stacy Wright (USA)
10. Sherry Boudreau (Canada)
11. Kristina Rojas (USA)
12. Allison Either (Canada)
13. Carrie Ann Simmons (USA)
14. Sylvia Tremblay (Canada)
2011 IFBB Toronto Pro Figure Results
1. Gennifer Strobo (USA)
2. Candice John (Trinidad)
3. Ann Titone (USA)
4. Julia Ann Kulla (USA)
5. Aleisha Hart (Canada)
6. Merideth Berthleson (USA)
7. Sarah Domiguez (USA)
8. Ginette Delhas (Canada)
9. Christina Mehling (Canada)
10. Magdalena Wilk (Canada)
11. Lea Berti (Canada)
12. Jill St. Laurent (Canada)
13. Natalie Waples (Canada)
14. Emily Nicholson (USA)
15. Serena Cooper (Canada)
16. Rachel LeBlanc (Canada)
17. Michelle Battista-McDonald (USA)
17. Lynsey Beattie (United Kingdom)
17. CeaAnna Kerr (Canada)
17. Ann Pratt (USA)
2011 IFBB Toronto Pro Masters Figure Results
1. Tivisay Briceno (USA)
2. Susanne Bock (Germany)
3. Kim Seeley (USA)
4. Michelle Mayberry (USA)
2011 IFBB Toronto Pro Women’s Bodybuilding Results
1. Brigita Brezovac (Slovenia)
2. Nicole Ball (Canada)
3. Mah Ann Mendoza (USA)
4. Cathy LeFrancois (Canada)
5. Lyris Cappelle (Canada)
6. Melody Spetko (Canada)
7. Tammy Patnode (USA)
8. Aurelia Grozajova (Slovakia)
9. Sarah Bridges (United Kingdom)
10. Elizabeth Meza (Mexico)
Follow all the action from the 2011 NPC Jr. Nationals here on Hardbody.com. If you’re on twitter, you can see the live updates via twitter.com/hardbodynews. Joining in the coverage? Use the hashtage #NpcJrNats for the event in all your tweets. You can see what everyone is tweet’n about with that tag by checking out hashtags.org/npcjrnats.
The 2011 NPC JR Nationals kicked off last night when hundreds of competitors checked in at the Hyatt Regency O’Hare airport in Rosemont, Illinois. It’s always fun to watch the business professionals giving strange looks at the tanned hard bodies at the hotel.
Tonight, the women will take the stage in Fabulous Female Friday. The Figure and Bikini will dominate the show once again but Women’s Physique is on the rise. The numbers continue to be strong in the new division while the female bodybuilding numbers are shrinking. Fitness numbers are also low but there should be at least five women in each of the three classes. Follow our coverage here on Hardbody.com or on twitter.com/hardbodynews. If you’re tweeting use #npcjrNats for your hashtag.
We’ll be updating our Facebook Fan Page with coverage as well throughout the weekend. You never know what could happen.Yesterday, Bikini competitor Lisa Lutz and her mom were trapped in an elevator during a photo shoot. The fire department came out and rescued the ladies and you’ve never seen a happier group of firemen in your life.
SCHEDULE OF EVENTS:
Friday, June 17, 2011
Hyatt Regency O’Hare Hotel and Grand ABCD Ballroom
24 hours Microwave Room Delta B
24 hours ProTan – Appointment Only Malpensa9 a.m. – 5 p.m. NPC/Promoter’s Office Grand Reg Office
9 a.m. – 10:30 a.m. FinalWeigh-in/Check-In (Men &Women) Rosemont D
11 a.m. – 1 p.m. National Judges Test Rosemont D
3 p.m. Fitness, Figure, Bikini Mandatory Meeting Ballroom
3:30 p.m. Women’s Bodybuilding Mandatory Meeting Ballroom
Please note: Report times will be confirmed at weigh/check-ins3:30 p.m. Doors open to public
4 p.m. Fabulous Female Friday – Prejudging Ballroom
Fitness (2 rounds)/Women’s Bodybuilding/Figure /BikiniSaturday, June 18, 2011
Hyatt Regency O’Hare Hotel and Grand ABCD Ballroom
24 hours ProTan – Appointment Only Malpensa8 a.m. Men’s Bodybuilding Mandatory Meeting Ballroom
8:30 a.m. Men’s/Women’s Physique Mandatory Meeting
8:30 a.m. Doors open to the public
9 a.m. Men’s Bodybuilding Prejudging
Women’s Physique Prejudging
Men’s Physique Prejudging5:00 p.m. All Competitors Mandatory Meeting
5:30 p.m. Doors open to the public
6:00 p.m. Finals – All Ballroom
Good luck to all the hardbody competitors this weekend!
I caught up with one of California’s fastest rising stars, Courtney Prather on the heels of her NPC National stage debut. Courtney heads into this weekend’s NPC JR Nationals with a ton of momentum having just won the Bodybuilding.com Fit Body Model Search. She was the runner-up earlier in the year at the FLEX Bikini Model Search contest and will look to leave Chicago with IFBB Pro status. She works full-time in hotel management and has nurturing spirit to her. Just don’t call her crazy cat lady.
Find out more about Courtney in this Hardbody.com interview. She talks about her diet, training, competing and more. Pick up the next Muscle & Fitness HERS magazine where you can see Courtney featured. It’ll be in stores later this month.
Name: Courtney Prather
Born in: Orange, California
Currently reside in: Long Beach, California
Occupation: My day job is in hotel management.
What peaked your interest in business? I worked the front desk of a hotel while I studied for my bachelor’s degree in business management. I always knew I wanted to own and manage a business one day, but the longer I spent in the hospitality industry, the more I fell in love with it. One day I want to run a boutique hotel in Costa Rica- that would be the life!
Contest History:
December 2010-NPC Excalibur Contest, 6th place
February- Flex Bikini Model Search, 2nd place/qualification for finals at Olympia
March 2011- NPC Muscle Contest, 1st place and overall bikini winner
June 2011 – Bodybuilding.com Fit Model overall winner
How did you get your start in competing? Not on purpose! Last year I spent a few months training with the LA Temptations of the LFL (Lingerie Football League). I made the roster but with my full time job, I couldn’t handle the time commitment and had to pull myself out. My association with the league on Facebook led my now coach, Bea Fox, to reach out to me. She said if things didn’t work out with the LFL, I should give her a call to learn about fitness competing. I did, and the rest is history.
How long have you worked with M2 Fitness? I began training with Team Fox in August 2010.
How important has having coach been for you? It has been instrumental to my success. I am a very competitive and athletic person and I always have been. However, I learned very quickly that my previous workout regimen was not designed to get the best results out of my body. I was one of many girls with the common misconception that lifting weights will make you bulky; so I just didn’t do it- ever! I was what they call “skinny fat”, weighing only 110 lbs with 24% body fat. Today I am a lean 114 lbs at 13% BF and I have M2 Fitness Pros to thank for that.
Goals in the industry? Since I came into this with no idea how big the fitness industry is I had no expectations. I am grateful for every opportunity that comes my way and feel very blessed to have had early successes. The more I learn and the more I compete, the more I want to make a career out of this! I am passionate about fitness and healthy living and I am just excited to see where this adventure takes me. With that said, I definitely want to be an IFBB Bikini Pro and I am focused on achieving that goal in the near future.
You’ve got one of the best bikini booties in Cali. What’s the secret to getting and keeping a hardbody booty? I train glutes two times a week and I try to choose cardio that engages the glutes the most (stair running, kickboxing, incline sprints, etc). My coach modifies a lot of our leg workouts as well to ensure we sculpt the glutes and hamstrings, as opposed to targeting quads. But I have to add that a lot of what goes into maintaining a firm, toned butt is done in the kitchen. A clean diet is a must!
You continue to do well on stage, what advice would you give other women who are thinking about doing a show but unsure? If you think you can’t, you can. I was an incredibly shy and modest person and even though my body was ready, I didn’t think I would have the confidence to get up there until I did it. Remember, you are competing against yourself; focus on bringing your best to the stage and do not worry about the other competitors. This has been a life changing experience for me, both emotionally and physically. Anyone who gets on stage, regardless of placing, should feel accomplished.
You haven’t always placed first. You were 6th at the 2010 Excalibur before notching the overall at the Muscle Contest. What changes did you make from December to March? Excalibur was my first show so I was just proud I got through it, but by the next day I knew I wanted to do it again and I wanted to bring a better package. I listened to the comments and critiques of some of the judges. I studied videos of pros and practiced my walk/posing religiously. A few tweaks with my hair and makeup and I was ready to try again! It is all about progressing, learning from your past showings, and trying to improve.
What’s been the most enjoyable thing for you related to competing? My favorite thing related to competing is being a part of Team Fox. These girls are the best support system and have become more like sisters than teammates. Getting up at 5am everyday wouldn’t be the same without them, and knowing they will be there after the show whether you win or lose is an awesome feeling.
Is your fiancée supportive of you competing and how does that effect you during your prep? My fiancée is my biggest supporter and fan! I am not going to lie and say it has been easy, because there have been major life adjustments to get used to, but we have grown because of it. I think he gets more excited than me when I step on stage, which makes it fun!
What’s your favorite meal of the day and what’s it consist of? I would have to say my post workout protein shake. I work out most days at 6am, and I always look forward to my shake when I get home (the Magic Bullet changed my life). The blended concoction of chocolate protein powder, half a banana and 1 Tbsp of natural peanut butter is the closest thing to dessert left in my diet. I have the worst sweet tooth, so this shake on my heavy workout days is enough to satisfy that craving.
What songs are you listening to in the gym or when you sing in your car? Right now, I have “Pretty Girl Rock” by Keri Hilson on repeat. You need a certain confidence and “swagger” on stage, and this song reminds me why I am busting my butt in the gym and keeps me motivated.
Favorite exercise(s)? I love training shoulders, especially side laterals. It is something I never trained before, but I think rounded shoulders are very sexy and I just feel strong doing that exercise.
What’s your workout week look like? I weight train 5 days a week and do 30-40 min of cardio after lifting, my week looks like this:
• Mon – Back/Biceps
• Tues – Hams, Glutes, Calves
• Wed – Shoulders
• Thurs – Triceps, Chest, Abs
• Fr i- Hams, Glutes, Calves
• Sat – Rest
• Sun- Cardio
Do you do cardio on an empty stomach? I do not do cardio on an empty stomach. I always start my day with oatmeal, unless I am carb cycling, then maybe egg whites or a protein shake, but never an empty stomach. I know there are different philosophies on this, but personally I perform best and can push harder with something in my belly.
What supplements do you take? I live by protein powder, fish oil and a multivitamin, but that’s it!
Who inspires you in or out of the industry? My biggest inspiration is Jaime Eason. She is not only beautiful, incredibly fit, and classy, but an all-around genuine and nice person. I met her at a fitness expo and was blown away at how down-to-earth and humble she is despite all of her success.
You have three cats and now most people (self included) would say if you have three or more cats you’re “crazy cat lady”. Why are you NOT a crazy cat lady? I was afraid this would come up! I am not a crazy cat lady I promise!! Four months ago we only had one cat as a pet. The other two are rescue kittens that I found on the street when they were very young. My plan was to nurse them to health and find them homes. I just couldn’t help myself after getting to know them and had to keep them. I am not allowed to bring home anymore strays though or I might be a SINGLE lady with three cats (which some would say is slightly more crazy).
What’s your biggest pet peeve? People who call me a crazy cat lady.
HAHA. Touché
Favorite quote: “Self-improvement is the name of the game, and your primary objective is to strengthen yourself, not to destroy an opponent.”
Lamest pick up line used on you: Do people still use pickup lines? I guess, “Do you come here often?” is the most uninspired conversation starter I have been subjected to.
Are you a hair done up and make up on gym girl or hat on and sweats? Neither. I definitely do not get “done up” to go to the gym, but I train in clothing that shows off what I am working out. I like to see my progress and make sure I am targeting the right areas and sweats hide too much.
Ever had to hide peanut butter from yourself? Unfortunately, I have had to hide peanut butter from myself since that is one of my favorites. And my fiancée knows if he brings home any junk or sweets it must be hidden when I have a show coming up!
If you’re going to have a cheat day, what are you eating? A Frosted cupcake, or frozen yogurt, or red velvet cake, or anything with Nutella. Pretty much anything sweet, and yes I know I have a problem.
What’s next for you on the competition scene? My next competition is June 17/18, the Jr Nationals in Chicago. I am very excited to get on stage in my first national show and continue my efforts to become an IFBB Pro.
Where can people find more info about you or get in touch with you? You can check out my page on Facebook: www.facebook.com/courtneymprather
Thank you!! Good luck! You can see more of Courtney on Bodybuilding.com and FLEXonline.com. Pick up the next MUSCLE & FITNESS HERS to see her in print!
IFBB Fitness Pro Jodi Boam has been a gymnast for half of her life. She placed fifth in her IFBB pro debut and has the potential to be a top contender in every show she enters. She became the youngest IFBB Fitness Pro in Canada at age 23. Jodi was kind enough to share a bit more about herself days out from her first pro show on her homeland of Canada.
Look for her to make some noise this weekend at the Toronto Supershow and don’t be surprised if you see her competing on the Olympia stage this September. She has a fun personality and a killer set of arms. Read about her work out split, cooking dos and don’ts and why she’s a bad driver, even in her own drive way.
Name: Jodi Boam
Born in: Hamilton Ontario Canada – proud Hamiltonian, lol
Currently live in: Burlington, Ontario
Number of years competing in gymnastics: 11 competitive years!
What level did you make it to? I was a national level gymnast by age 15, and qualified to compete at the World Championships, but unfortunately had to pull out the week of, due to injury!
How’s your injury from the gymnastic days doing? My old injuries don’t bother me too often, only because I do know my limits and which exercises to avoid. Currently, My elbows are my main issue, where some days I cannot do my routine or train arms as any pressure causes sharp pains. But no, there’s nothing too crazy to worry or stop me.
How did you get started in competitive fitness: Once I retired from gymnastics, I started weight training to stay in shape – where my best friend Rachel Davis introduced me to the world of Fitness through Mindi O’Brien. I loved weight training, was a great gymnast, have a very competitive personality and have a need to perform! it just fits me so perfectly, so both Rachel and Mindi both inspired to be where I am today!!
How’s it feel to compete with Mindi on the same stage? it actually feels like a dream!! She was my idol for years, and my coach and mentor since I started competing!! I wouldn’t even be at this level without Mindi O! To be on stage with my coach is seriously a dream – but definitely SOO terrifying lol. It makes me realize I AM in the “big league” and fighting for the top against the best out there!
Contest history:
Had my first fitness victory in 2007, where I instantly got hooked!
2011 IFFB PRO DEBUT – 5th in New York
2010 CBBF Canadian Nationals, 1st place Women’s Fitness Short and Overall Fitness Winner
2009 CBBF Canadian Nationals, 3rd place Women’s Fitness Short and Best Routine Award
2008 OPA Championships (Level 3), 1st place Fitness
2008 CBBF Canadian Nationals, 5th place Women’s Fitness Short
2007 CBBF Nationals World Qualifier, 1st place Women Fitness Short
2007 OPA National Qualifier (Natural Ontario’s) (Level 1), 1st place Fitness
2007 OPA Northern Ontario Championships (Level 2), 1st place Fitness
I understand you’re “Canada’s youngest pro” – How old or young are you? I turned 24 in March, but Earned my pro card August 2010 at Age 23! Unfortunately I am no longer thee youngest, but currently still the youngest in Canada to obtain it. Crystal Heck now holds that title earning her pro card recently at age 24, being just a few weeks younger than me.
What’s the most challenging part of preparing for fitness? Dealing with the bumps and bruises from practicing on the hardwood floor! After having bouncy mats for so many years, I often forget certain skills should not be done on wood, lol. Especially a plain old front roll! I’m sure all fitness ladies agree 
Who inspires you in the fitness industry? Mindi O’Brien was my first inspiration, who helped get me where I am today! Over the years, I’ve also gained huge respect and admiration for Oksana Grishina. She’s amazing and beautiful and all aspects and I’m looking forward to meeting her, and watching get a well deserved WIN!
You have some pretty wicked strength. What your workouts consist of? It often changes, but here is a basic Idea I’ve been recently following.
Monday: Chest
Tuesday: Legs
Wednesday: Shoulders/back
Thursday: plyo, cardio, routine
Friday: Biceps/triceps
Saturday: Hamstrings/shoulders
Sunday: off
Do you do cardio on an empty stomach? Yes! I actually really enjoy it (now that I have a treadmill at home…) I do 30-45 minutes fasted cardio, Which I find completely wakes me up, and energizes me for the day! I actually feel lost without it, and not as motivated through the day when I skip my morning cardio! Of course some days off is great too. ( this is mainly for comp. prep only… where off-season I may only do this 2-3 times a week rather than 5-6 times a week)
What type of cardio do you prefer to do? Intervals! Honestly, anything that really kick my butt! I will do sprinting intervals, plyo circuits, or running on the step-mill intervals. I enjoy that complete failure feeling – I know I’m pushing my limits every time!
What types of exercises do you do to help with your flexibility? Active stretching. Warm up with high kicks, or long stride lunges, etc. and also coaching gymnastics I will stretch with the kids or do demonstrations and such.
How many hours a day do you practice your routine or work on your gymnastics? Well… it should be A LOT more than I do… routine is only once a week with my plyo days. Sometimes I will practice random skills after my nightly cardio, or try a couple skills at gymnastics while I’m coaching… but I actually wish I could do it more often. I am finding everything becoming more difficult over the last while, so training “gymnastics” more often IS a goal for me!
I saw a video where it looks like you and your friend Rachel like to be a couple of dorks in the gym. Are you the queen dork or you still working on that title? Between the 2 of us, I don’t even think Napolian Dynamite could top us. Sometimes even I wonder about our sanity lol. But if we choose the Queen geek between rachel and myself – Ill be proud to take the title – even if she wants it!! haha.
What can the audience expect to see on stage? Still being a rookie Pro, My main goal is to catch the judges and audiences attention, and make my name more well known! I want to be remember for upcoming shows, and for many years to come!
Are you excited about the routines being 2/3 of the total score? I am proud of the physique I bring the stage, but yes, I’m very excited about routine being a highly score!! I normally perform pretty well, and bring a jam packed, energetic routine! I just hope the judges agree as well!
How many meals do you eat a day? 6
Favorite diet meal: ground beef with Yams – mixed with franks red hot sauce and tex mex spice!
What’s on the menu. Let me guess – Chicken and Asparagus? lol, not always. At the moment yes, only because I’m few days away from the show, so its very limited and strict! But I have many different meals throughout the course of my prep, my favorites being ground beef with yams, and my egg white and oatmeal pancake. Oh ya, and my protein shake with avocado and raspberries is amazing too!! MMMMM
What cooking experiment would you tell other women NOT to do? Well.. I did try cooking oatmeal and raspberries together – and then pan fry it to make a “cookie” but of course it didn’t turn out too great, and I think I had to throw that frying pan away!! Oh ya… and tried a tuna and asparagus egg white omelet! the 3 DO NOT mix well! Vomitorium! lol
Any cooking experiment that worked out and you’re proud to share with others? Blended vanilla protein powder with peanut butter… poured over cooked oatmeal! Just use small amounts of water so its thick and pasty! YUM!
Are you a bad driver or is the banged up car other people’s fault? lol, Oh God haha… I am a TERRIBLE driver! I admit… I’ve been in about 8 accidents, 7 MY FAULT! and 6 being me hitting PARKED CARS!! – and ya, I hit a parked car in a driveway THE DAY I bought it! .. needless to say, I’m on my 3rd car in 5 years! lol… BUT thank god nothing has been through insurance and my payments are still low!! LMAO
For those of us in the USA, what is “Bulk Barn”? They have everything from dog food, to candy, to baking powder! Where you can take as much or as little as you need, and just pay per unit price!! Its actually amazing! Especially for the gummy bears, chocolate almonds, and Reeces Pieces! lol.
Do you get pissed at McDonald’s workers often? lmao – don’t make me look bad!! But this women seriously got my coffee wrong BOTH times I went! I know it was FREE coffee… but still! McDUMMIES!! haha kidding
What will you be eating for your “first supper” – the first thing after your show? A cheeseburger is my go to!! every time – with fries, tons of ketchup, and a hot brownie with ice-cream for dessert! It never fails!!
When you’re not preparing for a show what would you be doing? I’m always training!! I absolutely love weight training! being at the gym is my happy place, and my time for myself. But if I’m not competing, then I will spend more time focusing on building my business and working more hours to safe for the business! I am currently starting online training for athletes and competitors and working a facility with my boyfriend to personally train them as well!
How long have you been coaching and how often do you coach? I started coaching gymnastics when I was 14 years old, and been going strong ever since. I normally coach about 3-4 times a week, having the 7-13 year old competitive program. Must admit, its a sweet job, especially to keep myself practicing and motivated, and remaining a great role model for the kids! Its a win-win job!
Any supplements that you use and would recommend to other women? Isolate protein, Agent M, Sub-Q, Fubar, L-carnatine, glutamend, vitamins, fish oils, pre-workout drinks (many kinds)! This is about everything I take, and fund great results from each!
What’s the key to recovery from the hard workouts and training? Good sleep, proper stretching, stay active afterwards – don’t just laze around to get stiff!!
What songs are you jamming to lately? David Guetta – anything from him!! Rihanna, Bon Jovi, and JUSTIN BIEBER!! haha seriously, I love a large mix of music from rock, heavy metal, and dance! but for working out – I like a strong bass to pump up to!!
Anyone you’d like to thank? My sponsors, FUSION BODYBUILDING, they have been amazing and provide unbelievable products!! Also my sponsors from PUR Nutrion, best friend and inspiration Rachel Davis, and of course my boyfriend -number 1 support system Eric Daye!
Do anything different this time than previous shows? Actually this time around, I am trying a new diet approach from previous shows! I am going to try the carb and fat loading before the show – whereas normally I coast along and don’t change anything – not even water during my last week of prep!! Thought I would try it, and see how it works for me!! Needless to say, I am extremely excited about getting carbs mid-week!! bring it on!
Where can people find more info on you?
fusionbodybuilding.com
Jodiboam.com is in the works, but almost ready to rock!! keep checking and to see when its up and running!!
also, many videos on Youtube just by typing my name!! GO, do it!! I need more hits!! lol
Thanks Jodi and all the best this weekend!
Gina Aliotti shares her tip of the week and this weekend she tackles the top of organic foods.
We hear so much about organic and whether or not to buy organic. Unfortunately, non-organic fruits and vegetables are grown with potentially toxic chemicals, including pesticides, herbicides and chemical fertilizers. Those chemical residues remain not only on the skin of the fruit, but also can be absorbed into the inner flesh. Even low levels of pesticide consumed, over time, can be problematic. I am sure with the amount of veggies that we eat, it is not all that practical to eat all organic but there are definitely some types of fruits and vegetables that are more contaminated and should be bought organic. Spend the money and save your health when purchasing the following fruits and veggies: apples, bell peppers, celery, strawberries, kale, lettuce, collar greens, spinach, peaches, pears, cherries, grapes and cucumbers. Where you can save your money and opt out of organic are those fruits and veggies with a lower pesticide level such as: onions, avocados, pineapple, mango, kiwi, cabbage, eggplant, watermelon, broccoli, tomatoes and sweet potatoes. It may not be realistic to buy all organic but try to be aware of the pesticide levels in fruits and veggies and buy wisely!
Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com
Ten IFBB Bikini Pros will compete this weekend at the Toronto Pro Supershow and three will qualify for the Olympia. Shelsea Montes, Justine Munro and Nathalie Mur are already qualified for the big show in Vegas. If these ladies land in the top three the fourth place finisher will qualify for the Olympia but I look for someone to shake up the top three. This is one of the smaller bikini line-ups of the year but it’s still very competitive.
This is any woman’s show for the taking. Shelsea Montes is the only woman in the line up with a pro win to her credit and she’ll have her work cut out for her to collect a win here. When she turns her “swagga” on and is relaxed on stage, she’s gold. If she overthinks it shows and isn’t as confident on stage. She has a nice physique and could certainly find the winner’s circle here. It’s a battle of the Canada Cuties with Leigh Brandt and Justine Munro facing off as pros for the first time. Leigh has continued to refine her physique and find her groove on stage. Justine has shown she’s a top contender when she’s on the money. The key for her will be to come in tight with the bottom half of her physique. Brandy Leaver has the looks and continues to move up as her physique tightens up from show to show. My dark horse pick to shake things up in the top three is Angela Leong. She’s got a smile that will light up the stage and has the body to rock the top spots. If she comes in tight, look for her to be in the mix. Nina Luchka is a name we haven’t seen in awhile. Nina competed in Figure but will try her hand in the bikini division for the first time. Dayna Maleton has everything it takes to be in the top three, the key is putting them all together at the same show. She wasn’t as sharp at the New York Pro with her physique but her presentation drastically improved. Nathalie Mur found success at the end of last year and if she can bring more confidence to the stage with her presentation she can be in the hunt again. Samantha Morris is a taller competitor and needs to come in tighter in order to hang with this line-up. Michelle Lamb has one of the best bikini booties in the biz but has a tiny frame and often doesn’t have the muscle to hang in a top spot. We’ll see how she fares here.
What’s your take HARDBODY Nation?
*Janet Harding and Zara Pineda-Boorder are also competing. They were not on the list when doing this initial preview, which is a reminder to all competitors – if you want people talking about ya before a show, send in your contracts early. Yes, I know there are a million reasons why you can’t or didn’t but at the end of the day if you’re not on the list people won’t know.
This weekend 13 IFBB Fitness Pros will compete for the last qualifying spots for the 2011 Fitness Olympia. Michelle Blank and Myriam Capes are already qualified. Should these two ladies land in the top three again, that will leave one woman headed to the big dance in September.
Myriam Capes is considered by many to be the favorite to win this show but it won’t come easy. Myriam is definitely capable of winning the show is she brings her high-energy and entertaining routine to the stage. She’s best when she’s demonstrating hard hitting, powerful moves and ditches the cutesy bit. Michelle Blank found success in the her pro debut at the New York Pro. She has a great physique and a strong routine. I look for her to win the physique round but will have her work cut out for her in the routine round. My dark horse to shake things up at this show is Canada’s own, Jodi Boam. She made her pro debut at the New York Pro and made quite an impact. She has a sic routine and is one of the more entertaining pros you’ll see on this stage. Mindi O’Brien will be making her return to the stage after some time off due to a back injury. We last saw her on the Olympia stage where she was unfortunately unable to compete. It’s great to see her back and will be interesting to see how she fairs with the time away from the stage. Sylvia Tremblay and Allison Either are both looking to move up and hoping to do so in front of their country’s fans. Could we see a Canadian sweep of the top spots? Eight of the Thirteen women are from Canada so it is possible. Kristina Rojas narrowly missed a qualifying spot in New York and will be a top contender again in this line up.
We’ll find out on Saturday who makes their way to the Olympia. What do you think HARDBODY Nation, who will reign supreme in the land of IFBB Fitness this weekend?
The official competitor list for the 2011 IFBB Toronto Pro Figure shows 21 competitors, making this one of the biggest figure shows of the year. There are a few familiar names but many others that are relatively unknown, making this a fun show to watch. As expected, half the field is from Canada which would make sense considering Canadian women haven’t had the opportunity to compete in their own country in quite some time.
Leading the pack in this show has to be Natalie Waples, Genn Strobo and Julia Ann Kulla. Waples and Strobo are already qualified for the Olympia but both are hungry for a pro victory. Julia Ann Kulla typically comes on strong towards the middle and end of the competitive season. We’ve seen her win shows and seen her at the bottom of the pack. If she’s on the money she’ll be the one to beat. Natalie showed tremendous improvement in her last contest and has the advantage of not having to travel out of her country to compete. Strobo could win the show but she’ll need to come in full. When she doesn’t eat enough that crazy metabolism of hers takes over and she can look stringy on stage.
I really like what Candice John has been presenting as of late and wouldn’t be surprised if she finished in the top three. She’s come close a number of times and has found the winning look to her physique, hair and presentation. One woman to watch will be Leah Berti, the overall and only pro card winner at the 2011 Canadian Natural Physique Championships that was held in April. Leah will be making her pro debut this weekend and has a young, fresh, exotic look to her.
There are a number of women who could sneak into the top five here but it won’t be easy. The competitor list shows Brandy Leaver down for figure but I believe she’ll be in the bikini division, unless she’s had a change of plans since New York where she was in the top ten in the Bikini Division.
What do you think HARDBODY NATION… Who will win and who is one to watch?
This show also features a Figure Masters division. Unfortunately, only four women have sent in a contract to compete so it’s not much of a competition. I know there are a number of women who could excel in this division and why they chose not to enter is beyond me. I see this one being between Tivisay Briceno and Michele Mayberry with Kim Seeley looking to upset one of the two. My money is on Tivisay for the win. Kim Seeley returns to the stage after some time off to start a family. She used to compete in fitness but will give it a whirl in the Figure division. Michele Mayberry has a nice physique and also usually competes in Fitness. She’s gotta switch up the hair style from the tight curly perm in my opinion. Susanne Bock rounds out this competition and could sneak into the third spot but it she’ll have to be at her all-time best.
This weekend nearly 100 IFBB Pros will head to Toronto, Canada for the IFBB Toronto Pro Super Show. The event will take place on June 17 and 18 at the Metro Toronto Convention Centre. This is one of the few events that showcases every division for the women to participate in. We’ll see a number of women qualify for the Olympia at this contest as many of those who are already qualified are taking a pass on the event. The event also features IFBB PRO Figure Masters, one of the few times we’ve seen this category.
When:
Friday, June 17
Fitness Expo Hours: 1:30 p.m. – 8:00 p. m.
John Bassett Theatre Hours: 6:30 p.m.-10:30 p.m.
Saturday, June 18
Fitness Expo Hours: 9:00 a.m. – 6:00 p.m.
John Bassett Theatre Hours:9:00 am – 10:30 p.m.
Where:
Metro Toronto Convention Centre, North Building
Halls A, B and the John Bassett Theatre
Cost:
Fitness Expo: $10
Fitness Expo & Extreme Sports Hall: $30
John Bassett Theatre Competitions: $30-$90
VIP passes: $250
More Info:
www.TorontoProSuperShow.com
http://facebook.com/TorontoProSuperShow
http://twitter.com/TOProSuperShow
The resident Hardbody.com Style’n guru, Cindy aka The Sports Stylist® has a great tip this week. Cindy works on some of the biggest photo shoots in the sports & fitness industry and has seen more than her fair share of divas on sets. No one enjoys working with a difficult person on a photo shoot. I can’t tell you how much more enjoyable a shoot with go if the model is easy to work with. That said check out what Cindy has to say about models and their ‘tude.
I have seen people treat my assistant like their own personal servant or argue with the photographer about lighting, and even tell the hair and make-up person how it “should” be done. My advice is if this is a test shoot you are paying for – do whatever you want (but be aware you may be throwing good money away by not listening to the experts you hire) but on a magazine or advertising shoot you need to realize that from top to bottom, this crew has respect for one another and if you are a diva word gets around and your reputation will proceed you – it’s a small industry.
Women, take this to heart. If you’re being paid you’re not the boss, you’re the talent. If you don’t like how your hair or make up is done, fake it. Don’t like the outfit you’re wearing? Pretend it’s something else. Successful models know how to work through any situation they are placed in and know how to make it work. That’s why they are professionals and more likely to get booked again.
Check out Cindy’s blog at cindywhitehead.blogspot.com. Also make sure you follow her on twitter.com (@sportsStylist).
Another Bodybuilding.com Fitness Expo is in the books and it proved to be the biggest and best one yet. Thousands of fitness fans collected free samples and met a number of special guests at the Qwest Arena. This is the biggest fitness related expo in all of Idaho and only fitting that it takes place in Boise, the home of the online supplement giant, Bodybuilding.com.
The expo featured a number of supplement booths, Cross Fit challenge, Powerlifting demonstrations, eating contest, skateboarding and more. Mario Lopez was in attendance promoting his new book as was respected industry writer, Jimmy Pena. Terry Crews drew the biggest crowd and was easily the most entertaining and personable guest in attendance. The event was free to all who ventured out.
It was by the far the best event to date and I have attended all but two of the events since it started seven years ago. Bodybuilding.com‘s Founder, Ryan DeLuca continues to be an inspiration to millions of people with the company he created and the team he now has in place. Check out all the photos from Ron Avidan and I captured at this event.
Hundreds applied but in the end only one female and one male could be awarded The 2011 Bodybuilding.com FIT BODY title. The top finalists competed live in Boise over the weekend and were judged by a celebrity panel consisting of Terry Crews, Jimmy Pena and Chady Dunmore. Mario Lopez kicked the evening off as the host of the event and then turned the mic over to Jamie Eason and Mike O’Hearn to interview the finalists.
The judges awarded the top prize based on the contestants overall appearance, stage presence and marketability. Scott had the most shredded of all the physiques and I thought he posed in a bit of a cheesy fashion but in the end the judges favored his look. Courtney Prather continues to make her presence known in the fitness industry. She was a top finalist earlier in the year at the FLEX Bikini Model Search held in conjunction with the FLEX PRO. She’ll also appear in the next issue of Muscle & Fitness HERS magazine. Courtney was poised on stage and was at ease when interviewed on stage. She has a cute look and continues to be a top contender in the the NPC Bikini division.
There were a number of finalists who had a great look and did a tremendous job when being put on the spot at the Knitting Factory, where the competition was held. At the end of the event the winners posed with the judges and other industry celebs. Bodybuilding.com put on another tremendous event in their home base of Boise, Idaho. Congrats to everyone who participated and contributed to the success of this event.
G’s back with a tip of the week. This time she shares a tip on Tabata training. What The Freak is that? Check it out.
G’S TIP OF THE WEEK:
Say you don’t have enough time to workout or don’t think a few extra minutes can get the job done, reconsider with Tabata training! Everybody has an extra four minutes on hand. Tabata training is a quick, fun and intense way to gain amazing results. The full Tabata program is four minutes long but may be the longest four minutes of your life. Tabata intervals follow this structure:Push hard for 20 seconds
Rest for 10 seconds.
Repeat this eight times.You can do this with exercises, preferably large muscle exercises, such as front squats or better yet, I love to use Tabata training for sprint work! Of course, this will not replace every cardio/workout session but for a change, when you have limited time, get in and get out with Tabata!
Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
After reading G’s tip, I was intrigued to find out more on the Tabata workout. Here’s an except from www.weightloss-hq.biz.
The Tabata workout routine was discovered by Dr. Izumi Tabata, along with a team of researchers from the National Institute of Fitness and Sports in Tokyo. The team studied a speed skating coach’s workout that consisted of six to seven 20 second full speed sprints that were followed by 10 second rest periods.
During the study, men who performed the routine five days a week for six weeks improved their maximum aerobic capacity by 14%. Aerobic capacity is the measurement of the body’s ability to take in oxygen. The more oxygen a person can take in, the longer and harder a person can run. Not only did it improve their aerobic capacity, but it also improved their anaerobic capacity by 28%. Anaerobic capacity is the measurement of your speed endurance.
Read more on the workouts and the thought process behind it here.
Top IFBB Figure Pro, Felicia Romero grew up an athlete spending many of her college days practicing and playing softball. She’s steadily improved her physique into one of the best it the Pro League and scored a few covers along the way. Now Felicia works as a personal trainer and helps run a gym in Arizona. Find out what it takes to get a body like hers!
Visit the 2011 Bodyspace finalist’s page on Bodybuilding.com to see her complete training regime and cutting program. When preparing for a cover shoot Felicia changes her diet up. Check it out, it’s all broken down here!
There’s one week left to crown the first finalists in the Flex Bikini Model Search. Over 125 women entered the first round and you help decide the finalists. FLEXonline.com shared a sneak peek at the current top 10 vote-getters.
Voting for round one ends on June 15, 2011. The top ten women with the most votes will be presented to an expert panel of judges and from there two women will be awarded…
- $250 USD
- $100 gift voucher from Whish Body Products
- Free swimwear from Chyna Dolls Bikinis
- A profile in FLEX Magazine and flexonline.com
- A photo shoot with FLEX Magazine
Didn’t enter but want to? Not to worry, you still have time. The next deadline is June 21 for the July contest and then July 21 is the final deadline. The six women who win the online contest will be automatically qualified for the final round of the 2011 FLEX Bikini Model Search, held on September 16 and 17 during the Olympia Weekend. The overall winner will an opportunity to be featured in FLEX magazine and an exclusive contract with WEIDER Publications. Past winners have been Amanda Latona, Kathleen Tesori and Alex Zerega.
Three years ago I posted this video of top IFBB Figure Pro and fitness model Amanda Savell after learning about her tragic murder. It was on June 5, 2008 that we lost one of the kindest, most beautiful women in the fitness industry. She may be gone but will never be forgotten. Rest in Peace Amanda.
The story that ran in the NY TIMES three years ago.
Steroids Dealer and Girlfriend Found Dead at Home
By MICHAEL S. SCHMIDT
Published: June 6, 2008A convicted steroids dealer who provided documentary evidence and testimony to N.F.L. officials last month that tied several players to the use of performance-enhancing drugs was found dead on Thursday morning at his home in Plano, Texas, the police said.
Jacobs last month in the kitchen he used to make steroids in.
David Jacobs, who was convicted on federal steroid distribution charges last year, began cooperating with N.F.L. officials shortly after he was sentenced to probation in May.
His girlfriend, Amanda Jo Earhart-Savell, 30, was also found dead in the home, the police said.
Early Thursday morning, officers in Plano responded to a caller’s concern about Jacobs. Upon the officers’ arrival at the home, Jacobs and Earhart-Savell were found shot to death.
Jacobs had said he provided two N.F.L. players with steroids and human growth hormone and that they then supplied other N.F.L. players with the banned substances.
The New York Times reported in April that information from the government’s investigation of Jacobs had led federal prosecutors to investigate Matt Lehr, an offensive lineman for the New Orleans Saints, on the suspicion that he distributed performance-enhancing drugs.
Lehr’s lawyer denied that his client ever sold steroids or human growth hormone and said Jacobs fabricated information about Lehr after he refused to pay Jacobs’s legal fees. Jacobs said he never asked Lehr for money.
Telephone and e-mail messages left for Jacobs’s lawyer were not immediately returned Thursday.
The Plano police said the investigation was continuing.
Our resident style’n guru Cindy Whitehead aka The Sports Stylist® usually shares some insight on clothing but this week she’s mixing it up a bit. She gives some great style’n advice about eating on a shoot. Ladies take this to heart. Just because you can doesn’t mean you should. If you’re chowing down like it’s your last supper on a shoot, the client may not invite you back. I know it’s happened. Don’t be THAT model.
Eating Part 1:
No one expects you to be perfect. But clients also do not expect you to have 3 donuts and a slice of cake at lunch when you are shooting swimwear or workout wear that day. One of the fitness models told me something that is great advice: “everything in moderation” she said this as she had one scrumptious bite of mud pie at lunch. That same weekend went on to win her division at a show. We all got an email on Monday (after her win) saying “remember what I said, everything in moderation”. Such great advice.
Check out Cindy’s blog at cindywhitehead.blogspot.com. She’s also one to follow on twitter.com (@sportsStylist).
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