BLOGS

Hardbody Style’n With Cindy: A Smile is Contagious

June 30, 2011 By Isaac Hinds Leave a Comment

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).

Filed Under: Cindy Whitehead - Sports Stylist®

Gina Aliotti’s Tip “Eat your garlic, Daily!”

June 30, 2011 By Isaac Hinds Leave a Comment

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.

Filed Under: Gina Aliotti's G's tip of the week, NUTRITION

Gina Aliotti Talks Organic

June 15, 2011 By Isaac Hinds Leave a Comment

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

Filed Under: Gina Aliotti's G's tip of the week

Hardbody Style’n – Models, You’re Not the Boss

June 14, 2011 By Isaac Hinds Leave a Comment

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).

Filed Under: Cindy Whitehead - Sports Stylist®

Gina Suggests Tabata Training – Find out Why

June 8, 2011 By Isaac Hinds 1 Comment

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.

Filed Under: Gina Aliotti's G's tip of the week, TRAINING

Hardbody Style’n Tip – “Everything in Moderation”

June 5, 2011 By Isaac Hinds 3 Comments

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).

Filed Under: Cindy Whitehead - Sports Stylist®

Hardbody Style’n Tip: A Magazine Shoot isn’t A Shopping Spree

May 24, 2011 By Isaac Hinds 1 Comment

Our resident Hardbody Style’n genius, Cindy “The Sports Stylist®” Whitehead has a helpful tip this week for those of you who do photo shoots. Most women who are into modeling have a goal of being in a magazine. Magazine photo shoots are different than portfolio shoots. Typically a magazine shoot will be quite a production, complete with hair, make-up, styling and more.

If you haven’t been on a magazine shoot you may or may not know that the clothing is usually provided. Top stylists like Cindy often spend hours finding a variety of clothes for the shoot. The clothing must fit properly and not have a dated look by the time the magazine runs. Most photo shoots happen months before you see it hit the final product. Many times the clothing provided on these types of shoots aren’t in stores yet. All that considered, check out Cindy’s tip on those killer clothes.

You know that rack of amazing clothes you see at your magazine shoot and wish you could take it all home with you? The stylist and her team have spent weeks calling manufacturers and PR firms pulling in workout wear or swimsuits from many different manufacturers. Stylists usually have things in a set order on the rack and are responsible financially for getting each and every piece back to the manufacturer it came from. So always ask before you grab something that catches your eye – while it may look like the best “store” you have ever seen, with everything in your size, its filled with one of a kind pieces, product that is under wraps until it’s launched and everything in a specific order. You don’t want to give the stylist (who is going to make you look amazing) a heart attack!

Check out Cindy’s blog at cindywhitehead.blogspot.com. Cindy has been traveling all over the globe on killer photo shoots so be sure to follow her adventures on twitter.com (@sportsStylist).

Filed Under: Cindy Whitehead - Sports Stylist®

Hardbody Hook Up with The Sports Stylist – FREE APPAREL

May 19, 2011 By Isaac Hinds 4 Comments

Check this out Hardbody peeps! Thanks to our Hardbody style’n gurus, Cindy Whitehead aka The Sports Stylist® you have a chance at a Hardbody Hook up.

Here’s the skinny…

photo by Ian Logan

NUX clothing is giving one lucky HARDBODY the entire 3 piece outfit Cindy featured in the photo above – all in your size of course!

To enter visit the Nux website and check out all the cool apparel, then in the comments field on Cindy’s Blog write…

“I’m a hardbody and my favorite NUX item is _____________ because _________ . Thanks for the hook up Cindy!”

Must enter by May 31, 2011 – midnight PST. The contest is open to USA residents only. Cindy will announce the winner on June 1 – Good Luck!

** Skateboard and waist pouch are not included in the giveaway.

Filed Under: Cindy Whitehead - Sports Stylist®, Misc

G’s Tip of the Week – Avocado Oil

May 19, 2011 By Isaac Hinds 2 Comments

Gina continues to show the avocado some love. This time she discusses avocado oil. Check it out.

Last week was all about the avocado and this week it is all about the oil. Avocado oil is a healthy alternative to vegetable oils. It is rich in monounsaturated fats just like olive oil and it is stable at high heat, which makes it great for cooking. It adds delicious flavor to sautes but also also makes a great base for salad dressings. High in beta-carotene, Vitamin E, and lutein and with such a delicious flavor, pick up some avocado oil and add it to your favorite dishes.

Try my favorite Avocado Vinaigrette Salad Dressing

Ingredients:
• 2 tablespoons chopped cilantro
• 1 teaspoon ground cumin
• pepper to taste
• juice of one whole lime
• 1/2 cup Avocado Oil

Mix all together and drizzle over salad.

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Filed Under: Gina Aliotti's G's tip of the week

Figure Champion Nicole Wilkins Answers YOUR Questions

May 12, 2011 By Isaac Hinds 3 Comments

The two-time Figure International Champion, Nicole Wilkins updates us with what she’s been up to lately. She definitely has a whirlwind travel schedule as being the champ. Nicole has been kind enough to take time out of her busy schedule to answer questions from fans across the globe that she receives via her facebook fan page. Check it out!

Hey! I’m in the middle of another busy travel month. After a relatively slow April things are picking up again. Earlier this month, I ventured down to Florida for a photo shoot for our new Met-Rx calendar. Last Saturday, I flew into Pittsburgh for Jim Manion’s Pittsburgh Pro to work the Met-Rx booth and see a lot of people in the industry I haven’t seen in a while. I’m glad I’m getting most of my travel out of the way in May, because I’ll be starting my prep again pretty soon as we are about 18 weeks out from the Tournament of Champions and 19 weeks from the Olympia. It’s going to be here before we all know it!

Last week I released my DVD!!! I am sooo excited that after almost a year putting this together it is finally complete!! It is only available on my website right now at www.nicolewilkins.com. The DVD goes in detail about everything I did gearing up for the 2010 IFBB Figure Olympia so if you’re interested, please check it out and let me know what you think. You can see the trailer here:

Here is another round of questions for all you Hardbody readers that I received through facebook or by email. Let me know if one of these was yours!

1. What do you do in your free time when you’re not training or getting ready for a competition?
When I am not training myself, I personal train clients one-on-one (Mon-Thurs) as well as online all throughout the week. In between clients, I am writing out programs, responding to emails, doing interviews, appearances, modeling, traveling for Met-Rx, competing, hosting and promoting seminars (July 2nd) as well as my show (NPC Nicole Wilkins and Natural Michigan Bodybuilding Championships in July), cooking, cleaning, grocery shopping etc. You know… the usual I love to be busy and am definitely a type A personality. I am traveling almost every weekend until the end of July, however in April I was home a majority of the time so I had a great time catching up with old friends and going on movie dates.

2. How many minutes of cardio do you do and how often in your off-season?
In the off-season I do anywhere from 30 min to an hour and a half 6 days a week depending on how I feel. I love doing cardio. It is MY time to focus on ME. It is very therapeutic.

3. What are your thoughts on sugar free gum and sweetners like Splenda when getting ready for a show?
I am a gum addict! Gum does have a ton of artificial sweeteners and if taken in overabundance, can cause painful stomach cramps as well as water retention. Splenda I only use on occasion- I have switched over to Stevia. I love liquid cinnamon Stevia. Typically, I cut gum and all sweetners out about 2 weeks from a show.

4. I recently competed and gained a lot of weight the week after the contest, and now I feel horrible. How do you avoid post contest rebounds?
A rebound occurs after a contest or diet when a person has a huge amount of calories for multiple days in a row – especially if they are foods your body is not used to having (i.e. cookies, candy, chips, pizza etc). Think about it – you haven’t had anything processed for weeks on end. When you eat foods like this all of a sudden your body is in total shock, yet you don’t just have one meal, you have days of these meals. You are going to get bloated, swollen, lethargic and put back on a lot of the weight you worked so hard to drop.

I did this early in my competitive career too, but after a while I realized it just wasn’t smart, and it definitely wasn’t fun. I recommend having a cheat meal or two after the show, then getting right back on a clean-eating plan. That’s what I do, I just increase portion sizes a little bit at times. Healthy foods make you feel great, give you tons of energy, so you’ll feel a lot better and have a lot more energy for your workouts.

5. I recently read a Facebook post from another pro figure where she said that treadmills weren’t good for sprinting. I live in Pennsylvania, so I can’t always get outside for my cardio work, especially during the winter. I notice you do sprints on a treadmill and was wondering what are your thoughts on this?
Being that I live in Michigan – somewhere where the weather is cold and snowy for over half the year as well – I do all of my running indoors on the treadmill, including sprints, when I’m prepping for shows like the Figure International. I can’t get outside during those months, and it wouldn’t be smart for me to go run on icy roads and risk injury. It’s been well documented that high intensity interval training is better for burning fat than slow and steady cardio, so if someone is faced with the option of doing HIIT cardio on a treadmill or not at all, I recommend doing it on a treadmill.

During the summer I do most of my sprint and cardio workouts outside, but I will still use the treadmill on occasion when I’m pressed for time. Sometimes I have up to 8 clients a day. Between that, training clients online and whatever else I may have to do, there are days when I don’t have time to drive to a track or go somewhere I can do my HIIT work outside – I may have to fit in my training between 2 and 3 before training clients from 4 to 9, then do my cardio after that and still get home, eat and get to bed at a reasonable hour. Maybe if someone doesn’t work a full time job they can do that, but there are a lot of women like me who don’t have that luxury. I can only imagine how hard that would be for someone who has two kids at home!

So basically no, I don’t agree with that statement. It depends on the individual and what works best for their body, their schedule and their lifestyle. There are way too many variables involved to definitively say that.

I hope this helped some of you who asked or had the same questions. If you have any more, check out my site at www.nicolewilkins.com and contact me there or through Facebook at www.facebook.com/nicolewilkins01. See you next time!

Filed Under: Figure Champion Nicole Wilkins

G’s Tip of the Week: Benefits of an Avocado

May 12, 2011 By Isaac Hinds Leave a Comment

Gina Aliotti has a helpful tip this week for all you avocado lovers. Check it out!

It’s that time of year again, March through September is avocado season! This rich and wonderful monounsaturated fatty acid has so many powerful benefits, including being associated with lower cardiovascular disease and encompassing so many vitamins, including potassium, Vitamin E, B-vitamins, folic acid and fiber. This delicious fruit can be added to your favorite salads or even eaten by themselves! Try adding them to your protein shake or smoothie for a touch of fat and added creaminess.

Tip: To speed up the process of ripening an avocado, place it in a bag with some other ripe fruit. To slow down the process, place it in the refrigerator.

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Filed Under: Gina Aliotti's G's tip of the week

G’s Top 10 Cinco de Mayo Tips

May 5, 2011 By Isaac Hinds 1 Comment

Gina Aliotti has some helpful tips to help keep a hardbody while still celebrating Cinco de Mayo. Check out G’s Top Ten List and enjoy the day!

G’s Top 10 Cinco de Mayo Tips:
1. Go for corn tortillas over flour.
2. If you are indulging in alcoholic beverages, stay away from mixed drinks. Opt for a skinny Margarita. (lime, tequila, Cointreau and a touch of triple sec)
3. Avoid the chips of death and if you just can’t, opt for corn chips or better yet flax!
4. Go for black beans over re-fried!
5. Watch the cheese. If you must have cheese, go light or go home!
6. Don’t go crazy with the guacamole. Yes, avocados are a great fat and so good for you but a little goes a long way!
7. Salsa, pile it on! This is a completely Gina approved food and can be added to any dish and better yet, makes a great salad dressing!
8. Go grilled and not fried.
9. Absolutely stay away from Cerveza, aka beer!
10. A great super healthy appetizer to tide you over for your meal is civiche or shrip cocktail.

Enjoy and Happy Cinco de Mayo!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com

Filed Under: Gina Aliotti's G's tip of the week

The Sports Stylist® Tip: Get a Face Mask

April 22, 2011 By Isaac Hinds Leave a Comment

Cindy Whitehead travels all over the globe and works with some of the biggest names in sports. She’s kind enough to take time out of her busy schedule to share a tip. This week’s tip involves not jack’n up your make up when changing clothes for a photo shoot. What’s the solution? A face mask. HUH?

Worried about putting on that tight workout wear over a perfect make-up job? Ask the stylist to help by pulling neckline of the top away from your face when putting it on. You can also carry a mesh type “face mask” with you which helps. It goes over your face, zips in the back and looks really pretty (kidding). I carry one in my kit but not everyone does. You can usually find them for under $15 at your local department store lingerie department.

Cindy has some sweet new info on her blog check it out at cindywhitehead.blogspot.com. You can also follow her on various shoot via her twitter.com (@sportsStylist). The newest issue of Muscle & Fitness HERS has a cool feature on shoes compliments of the The Cinster, check it out too!

Filed Under: Cindy Whitehead - Sports Stylist®

G’s Tip of the Week: Crazy for Cocoa

April 22, 2011 By Isaac Hinds Leave a Comment

Gina has a new tip of the week for all you hardbody peeps. This time she hits on cocoa. I haven’t tried coccoa on my eggwhites before. Has she lost her mind? Guess I’ll have to try it and see. Check it!

Crazy for Cocoa?
Need a little chocolate fix without a calorie fix? Just a touch of Cocoa powder satisfies that fix and makes anything go down…. With less than 15 calories, 2 grams of fiber, and a strong antioxidant, 1 tbsp of unsweetened cocoa powder is a perfect little treat! Add a tbsp to your bowl of oatmeal, protein shakes, protein pancakes or even in your egg whites for an extra touch of chocolate yumminess! A little bit goes a long way, try it today! It is the small tricks of the trade that keep us on track and moving forward!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Filed Under: Gina Aliotti's G's tip of the week

Figure Champion Nicole Wilkins Answers Often Asked Questions

April 19, 2011 By Isaac Hinds 3 Comments

IFBB Figure Champion Nicole Wilkins added two more victories to her resume this year. The champ has a number of things she’s busy with but was kind enough to take the time to share another guest blog here. As you can imagine being one of the top figure competitors in the world, Nicole is often asked the same questions over and over. She answers some of them here.

Long time no blog! Thank you Isaac for asking me to continue to write for hardbody.com. I hope everyone is enjoying the beginning of spring. I know I am loving the 60 degree weather and sunshine. Spring is the best for outdoor activities and after such a long winter, the sunshine brightens up everyone’s mood around here.

I decided that I am going to use this blog to answer common questions I’m often asked. If you can think of any that I didn’t answer, please send me an email at nicole@nicolewilkins.com or visit my facebook page at www.facebook.com/nicolewilkins01 and post them there. I will do my best to answer as many as I can.

1. Do you ever struggle with your diet while prepping for a contest? If so how do you overcome it?
Of course. There are times where I am very hungry and would love to have a cookie or a jar of peanut butter lol, but then I think of how far I have come, how hard my fellow competitors are training at that moment and how I would feel after if I ate myself into comatose. Then, I stop and have some hot tea I think this sport is one of, if not the hardest, because not only do you have to train regularly, but you have to be ON 24/7 with your diet. If it was easy, everyone would be in great shape!

2. What advice would you give for makeup, hair and tanning for stage? How do you get the perfect tan?
Makeup and hair: I recommend getting this done professionally for your competition. You have trained for months gearing up for this show. The last thing you need is your hair or makeup affecting your placement. I do recommend natural looking hair- avoid the prom updo’s and for makeup, don’t forget the fake eyelashes!

For the tan: Be sure to exfoliate all week gearing up to get rid of all dead skin. If you don’t, your tan may get a little muddy looking. Do not use lotion the day or two before you tan and absolutely no deodorant the day of (it will turn lime green!). Once sprayed, wear loose clothes, do not get any water on your skin and do not sweat. Stay in a cool place.

3. I’m thinking about entering a competiton. Where can I find information on contests in my area?
Two of the most important sites to know are:
www.npcnewsonline.com
www.ifbbpro.com

For individual states, I would google the state I am interested in to see what their National Physique Committee (NPC) show schedule for that year is. Here are a few:
In Texas: http://www.thompsonmusclecontest.com
On the East coast: http://www.bevfrancis.com
On the West coast & Mountain regions: http://www.lindsayproductions.com
http://www.jefftaylor.com & www.npcutah.com.
In the midwest: http://www.michiganfitnessshows.com (check out my show July 16th

I know I missed soooo many, so please leave your state and site in the comments below.

4. What is your daily diet when you are not preparing for a competition? Do you indulge in sweets, alcohol, etc and if so how often?
My offseason diet looks pretty much the same as my in-season diet. I like to eat clean and healthy but, yes I do like the occasional glass of red wine and dessert! I don’t drink much at all though, maybe three times a year if that lol. I also don’t go crazy with food either because I can pack on the lbs pretty easy!

5. What are some do’s and don’ts for someone looking to compete?
DO: Hire a trainer- have someone else keep an eye on you so you don’t drive yourself crazy with ‘should I do more of this, less of this, eat more of this, not enough of that….’

DON’T: Worry about what everyone else is doing. Focus on what you need to do to bring in the best YOU.

DO: Ask questions and attend a show before you compete in one.

DON’T: Think you can get a way with ‘a bite or two won’t hurt’.

DO: Listen to only one person’s advice – everyone has their own methods and there is no right or wrong way. Every body is different.

DON’T: Get pissed onstage if you are not in the first callout – take it as a learning experience and do better next time.

DO: Have fun! You are competing because you love to train and live a healthy lifestyle, and competing helps give you a goal to strive for and extra motivation. It is not all about winning and losing. Enjoy the experience and appreciate the journey.

I hope this helps you out! Have a question? Post it in the comments below or on my facebook page.

Filed Under: Figure Champion Nicole Wilkins

Gina Aliotti: Ten Things I Learned Running A Marathon

April 14, 2011 By Isaac Hinds 1 Comment

Gina Aliotti recently ran a marathon and she’s sharing ten things she learned from the experience. Any one else run a marathon?

1. You can bring anything you want with you to the starting line because a sweat bus is available to take all your unnecessary belongings back to the finish line for you! I was wondering what people were doing with their duffel bags!!

2. At mile 7, things were easy. At mile 13 things got harder. At mile 16 you start to question yourself. From mile 16.25-25 you want to quit. From mile 25-26.2 you regain your high and discover energy you thought you never had.

3. You can do ANYTHING you set your mind to but you must take the initial steps!

4. When you think your legs wont move, just move them because they WILL!

5. When your body has had enough, it is time to dig into your mental strength and find it within you to just keep going. Mind over matter.

6. You can run an entire marathon wearing a jacket and without an ipod!!

7. One foot in front of the other WILL take you to the finish line!

8. Gatorade, sliced bananas, oranges can be ingested while you are running!

9. It is possible to finish your first marathon in under 4 hours!

10. After 4 hours of running and 3,000 calories later, Pizza and wine had never tasted better!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Filed Under: Gina Aliotti's G's tip of the week

Hardbody Style’n with The Sports Stylist® – Social Disaster

April 12, 2011 By Isaac Hinds Leave a Comment

Our resident Hardbody Stylist, Cindy Whitehead has another tip for you but this time it’s related to client agreements. Check out what The Sports Stylist has to share this week. Good stuff!

Social Disaster:
Most of us love to tweet, facebook and perhaps even have a blog. But you have to be careful what and when you share when involved in a paid shoot. Sometimes the client will ask you to sign a NDA (non-disclosure agreement), which makes things very clear as to when you can “talk”. If not, ask before you share. They may not want the world to know yet that you will be gracing the pages of their magazine or starring in their upcoming ad. Or maybe they will – you never know until, you ask.

Cindy continues to rock on her blog check it out at cindywhitehead.blogspot.com. She’s also scoot’n across the country and you can keep up with her on twitter.com (@sportsStylist).

Filed Under: Cindy Whitehead - Sports Stylist®

Hardbody Goes on The Road With Dianna Dahlgren

April 5, 2011 By Isaac Hinds 1 Comment

One of the hottest fitness models in the industry today, Dianna Dahlgren is preparing for her return to the IFBB pro bikini stage. She’s been busy traveling the land as Miss Motorcross but that’s not all she’s been up to. Follow along as DD shares her journey back to where it all started, The Big Apple.

DD graciously accepted the HARDBODY invite to share her journey to the NY PRO Bikini competition. Check it!

HELLO!!!! to all my beautiful fitness ladies!

It feels like I have been away for ages and I am so ready to get back up on a stage again! My awesome, close friend Isaac Hinds asked me to catch everyone up to date on what I am doing and where I am!! So here it goes!

After the Olympia last year, I had surgery which gave me some needed time away from the stage. I was hoping that my first contest would be Muscle Contest in March, but I received a phone call offering me the Spokesmodel for the Supercross Series. Supercross are indoor-stadium races put on every weekend for the first 5 months of the year. It also happens to be my favorite sport because I was raised in it with my dad and brother racing! So I gladly accepted and I have been gone to a new city, new state, new people every weekend since January 1st! Its been a blast and its been absolutely FLYING BY!

Since I’ve had so much time away from the competing scene I have been craving a win! I plan to do the New York Pro on May 28th. Woop Woop!!!! SO EXCITED!!! So It’s a little under 2 months away and I am excited but nervous. I havent seen my body in a ‘competitive’ form since the Olympia, so some days it seems hopeless that I will be that amazing shape in 7 weeks, but I know with consistency and hard work it will come. My biggest challenge is being away from home. From Fridays to Sunday I am gone, so I have to pack food and make sure everything is handled before I leave. I call the hotel, and make sure there is a refrigerator and fitness room handy. Usually I can get hot water anywhere for my morning oatmeal. I eat on airplanes, gotta love the yummy cold chicken and fish LOL. Its been easy on some occasions and other weekends its HARD, SO HARD. My mind is in complete control of my actions and body. If I let my mind go to a place that is not good for me, I tend to lead away from the diet and exercise.

When I make mistakes I call one of my best friends Sonia Gonzales. Thanks to Sonia I have got through alot of days where I thought I wouldn’t. I always recommend a person that you can trust and have close to you, that helps and understands what you are going through. Staying HAPPY in my world is a key to success. I love feeling happy and I do great when I am happy. I always make choices that will make me feel good. Surrounding yourself with people who love and care about you too is always great. Last year I went through a bad relationship, and it made dieting and exercise that more difficult. It was important to flee away from that relationship because it was not supporting me and what I wanted to do in my life. If it drags you down or holds you back, GET RID OF IT. To do this sport, you really have to love yourself and in turn be loved and cared for by other people, whether it be your spouse, family, friends or trainer.

So back to the NY Pro, its 7 1/2 weeks away and I am so excited. The thought of me walking out on a stage and imaging the best result possible brings tears to my eyes. Showing myself how much I am worth the hard work. I want the win so much, if I do what I am supposed to do I will get it cause I have worked and earned it! I only have a few more rounds left of Supercross then I will stay home for the remainder of my prep before leaving to New York City!!! May 27th will be filled with smiles, tanning, sleep, more tanning… Lol, then May 28th is the big day with make up, hair and doing my thang out on that stage! Each day till then I work, pray and ask for the best days possible!!! See ya ladies next week!!

If anyone would like to reach out and get ahold of me please go to Diannadahlgren.com you can email me through my website! Or follow me on twitter, @diannadahlgren or of course, the lovely Facebook!!

XOXOOX
DD

Filed Under: Dianna Dahlgren's Hardbody Blog

G’s Hardbody Tip of The Week: Don’t Be Afraid of the Whole Egg

April 4, 2011 By Isaac Hinds 1 Comment

IFBB Pro Gina Aliotti is back with a tip of the week. This time she gets crack’n on whole eggs.

The whole egg isn’t so bad, no Yolk! We all love our egg whites but don’t forget about the yolk! The “high cholesterol” food has been shown to not be so bad after all. Studies have shown that the consumption of cholesterol is less of a concern to raise cholesterol than saturated fat. With all the added benefits of vitamins and minerals (A, E, D, B-12, zinc, and calcium to name a few), essential omega 3 and 6 fats, high amounts of protein, you can’t go wrong with adding a little color to your white. Of course, everything in moderation! Go for adding a whole egg to your daily intake and gain all the benefits that a whole egg has to offer!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Filed Under: Gina Aliotti's G's tip of the week

Melanie Tillbrook’s Model Confessions – Stay Hydrated

March 31, 2011 By Isaac Hinds Leave a Comment

Ms. Melanie provides a great reminder to the hardbody women who are doing photo shoots. This one is VERY important and one that you should be following, unless you’re a female bodybuilder.

The week before a big shoot, I’ll drink a lot of water the days leading up to a shoot. When I’m 4-7 days out I’m having 4-5 liters of water a day flushing out the toxins in my skin and keeping myself fully hydrated. I won’t have quite that much the day before a shoot but it’s important to stay hydrated with water to avoid wrinkles, clogged skin and it helps you as to not overeat.

I also watch how much caffeine I’m drinking closer to the shoot date, sometimes coffee causes unwanted bloating and water in the tummy area. You don’t want to cover up those pretty abs you’ve worked so hard for.

Thanks for reading!

Melanie Tillbrook
www.MsMelanie.com
twitter.com/MsMelanieT

Melanie is keeping herself busy with runway jobs, modeling assignments and spokesmodel gigs across the globe. Follow her on twitter to see where she’ll be next.

Filed Under: Melanie Tillbrook

The Sports Stylist® Says Get a Mani/Pedi

March 31, 2011 By Isaac Hinds Leave a Comment

When Cindy Whitehead speaks, people listen and if they don’t list while on a set they will. Cindy aka The Sports Stylist® has another Hardbody tip related to you hands and feet. Simple but worth remembering.

Mani/Pedi.
Doing a shoot? Show up with clear or very sheer pink nails on your hands and feet. The reason being is it’s not distracting or competing with you or the apparel. And if someone says don’t worry about your feet – worry! You never know when the photographer or creative team will decide to do something barefoot – and you don’t want to be sporting that bright blue polish you just had to try last week!

Cindy was recently on assignment in Dallas, Texas. Check out her blog, cindywhitehead.blogspot.com, for updates on this and other trips and while you’re at it follow her on twitter.com (@sportsStylist). Show her some Hardbody love.

Filed Under: Cindy Whitehead - Sports Stylist®

A Simple Thank You Goes a Long Way

March 23, 2011 By Isaac Hinds 1 Comment

Our resident Sports Stylist® Cindy Whitehead has a great tip and this time it’s a social style. We’re all busy and we tend to get caught up in ourselves from time to time but remember this simple tip from Cindy. It goes a long way.

Thank You.

I don’t think its an absolute necessity in any way but I always find it a nice gesture when I receive (or the whole team receives) a email note from one of the models saying what a great day she had or some other positive note about the shoot. Sometimes we get these after the shoot is published which is nice too. We are always happy to hear you had a great time and loved the way you looked!

I’ll add one thing from my experience as a photographer and columnist for Muscle & Fitness HERS… A simple text or email saying thanks leaves a lasting impression. The ones who stood out even more were individuals who took the time to write a note and send it via “snail mai”l. Is it necessary? No, but it certainly puts you in front of someone who was a pain in the butt and didn’t bother to say thank you.

Cindy is heat’n things up on her blog check it out at cindywhitehead.blogspot.com. Follow her on twitter.com (@sportsStylist) for more great tips and a little entertainment.

Filed Under: Cindy Whitehead - Sports Stylist®

Ms Melanie’s Model Confessions: Don’t Feel Pressured

March 16, 2011 By Isaac Hinds 4 Comments

Melanie Tillbrook is a NPC Bikini competitor and rising star in the modeling world. She checks in with a tip for models related to being pressured. Remember, no one forces you to do anything. Communicate open and honestly with the photographer, the client hiring you for the job or your manager about the shoot.

Don’t jeopardize your beliefs. A number of girls early on in their career get pressured by crappy photographers to take off their clothes and pushed because they are new to the industry. I’ve learn to never let anyone pressure you into doing something you are not comfortable with. Nudity is NOT required. It’s better to speak up than to regret photos years from now. Do what you feel comfortable with and what fits with YOUR beliefs. Remember sexy can still be classy.

XO
Melanie Tillbrook
www.MsMelanie.com
twitter.com/MsMelanieT

Filed Under: Melanie Tillbrook

Cindy’s Hardbody Style’n Tip: Photo Shoot Prep

March 16, 2011 By Isaac Hinds 1 Comment

Our resident Hardbody Style’n expert, Cindy Whitehead aka The Sports Stylist® has a great tip this week related to photo shoots. As a photographer I agree with Cindy 100% on this week’s tip. She’s right on the money.

Photo Shoot Hair & Make-up:
Come to the shoot completely bare faced and with either clean hair or unwashed hair depending on your hair texture. If you are not sure – call the hair & make-up artist the day before and ask what she prefers. I hear some H&M people say that unwashed hair holds curl better and some prefer freshly washed. It may feel weird to go on set with a bare face but it’s much better for the team to not have to remove everything you just put on. And so much better for your skin!

Cindy has been a busy bee and has a lot of great stuff on her blog check it out at cindywhitehead.blogspot.com. You can also follow her on twitter.com (@sportsStylist) to see what she’s up to next.

Filed Under: Cindy Whitehead - Sports Stylist®

Teresa Anthony Bounces Back

March 16, 2011 By Isaac Hinds 3 Comments

IFBB Figure Pro Teresa Anthony narrowly missed out on a top six spot at the 2011 Figure International. She’s packing her suit and headed to St. Louis this weekend in hopes of moving into a top spot. She certainly has the potential to do so. Ms. Anthony gives us an update on her Arnold experience and her goal for this weekend’s competition.

The Arnold has come and gone, now back to the craziness of my real life. Overall my first experience at the AC was a great one, I felt extremely honored to be part of the weekend. I enjoyed gracing the stage and especially enjoyed spending time with some friends I haven’t seen in a while. As I had a week to reflect about that weekend I realize that I should be very proud of my accomplishment of 7th place. Now I would be telling a lie if I didn’t say that I had some disappointment about missing out of the top 6, but it was a competitive show and that is the breaks. I don’t look at the my Arnold placing as a failure, I look at it is a another wonderful experience that will make me work harder to get better. When things didn’t work out according to my plan, Mom always reminds me that it wasn’t in God’s plan, so with that said it is time to move on to the next venture.

I was going to take a break until later this summer, however, since I am still in shape and feeling very competitive, I have decided to compete in St. Louis. My expectation is to come in tighter and work on my stage presence more. I enjoyed a couple of cheat meals in Columbus after the show, however, I did cardio and drank a lot of water to ensure I would not get bloated from the goodies. I kicked my diet into full swing when I returned home on Sunday, so I am feeling good and ready to rock and roll.

See you in the St. Louis!!

Teresa N. Anthony

Follow Teresa on twitter @FitTeresaNicole.

Filed Under: BLOGS, Teresa Anthony

G’s Tip of the Week – Plank Exercises

March 16, 2011 By Isaac Hinds Leave a Comment

IFBB Figure Champion, Gina Aliotti has a tip of the week reminding everyone the importance of doing core exercises. This round she provides some helpful tips on “the plank” exercise.

As you are looking to streamline and tone your midsection?

Of course you are, Spring is here and summer are right around the corner! Along with proper cardio and nutrition, don’t forget about proper core exercises. Try good ‘ol Planks to target your abdominasl, glutes and shoulders, while building essential core stability. This exercise may seem simple but be sure you are doing it with proper form to get the most our of your hold.

• Start by lying face down and flat on the floor, get into the top of a push up position but holding yourself up with your forearms.
• Engage your abs by drawing your belly button in and squeeze your glutes during the entire exercise.
• Hold yourself at the top only as long as you can hold good form. Be sure not to arch your lower back or round your shoulders.
• Start with a few seconds and then work your way up to 1-3 minute holds.

Switch up your typical abdominal crunches with plank holds and feel the burn!

Have a great day!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Filed Under: Gina Aliotti's G's tip of the week

Bikini International Preview

March 2, 2011 By Isaac Hinds Leave a Comment

This Saturday marks the beginning of a new international event. The inaugural Bikini International will showcase some of the hottest, hardbody bikini competitors in the world. Get the skinny on the competition by visiting Bodybuilding.com. Can Sonia repeat her performance at the Olympia and take home the crown or will someone else?

Check out the Bikini International Preview here.

Filed Under: Arnold Classic, ARNOLD GUEST BLOGS

Teresa Anthony’s Final Preparations: Taking in the Moment

March 2, 2011 By Isaac Hinds 1 Comment

IFBB Figure Pro Teresa Anthony checks in with just a couple days left before she takes the Figure International stage.

It is 3 days until the Figure International and I am completely honored to finally be apart of such a wonderful show. The last two days have been hectic with work, training/dieting and just overall preparing for the travel. Packing for a trip I am not a fan of, I wish sometimes I could just get on the plane with my pocketbook and buy clothes, food and necessities when I arrive at my destinations. Well wishful thinking but not practical on my part. This weekend I tried to help myself eliminate as much stress as possible, so I prepared the meals and did 85% of my clothes packing, but of course I am sure I will be adding more in the eleventh hour. I tend to over pack and never really wear half of the clothes I bring on my trips…go figure!! Most of the ladies times are spent competing, working booths and photoshoots. So in the past I have found myself wearing sweats most of the weekend, unless you go out on the town…and that I plan on doing.

As I sit and process in my mind that I will be competing in the AC, I think about how much hardwork it takes to get us here and that we have to physically and mentally tough to endure structure a discipline and structured lifestyle. I have been competing since 2003 and every year I learn more and more about my as person and a competitor. Striving for improvements is what has been driving me the last year and I am loving every moment of it. Late at night when I can’t sleep and want to dip my spoon in peanut butter or almond butter, I tell myself, “the other competitors are not cheating.” That has worked for me most of the time…but most of all it is was me asking God to take the cravings away is what got me through the diet this early in the season. Don’t laugh….I am so serious.

All in all I am feeling great, inspired and ready to head to C-Bus. I would like to wish all the competitors safe travels and let’s have a blast this weekend. Peace out.

Teresa

Follow Teresa on twitter @FitTeresaNicole. Give her a shout and tell her you saw her on Hardbody.

Filed Under: Arnold Classic, ARNOLD GUEST BLOGS

Tina Durkin’s Long Road to the Arnold 2011

March 1, 2011 By Isaac Hinds 1 Comment

IFBB Fitness Pro, Tina Durkin shares what the last few months have been like for her as she prepares for the Fitness International. Tina’s husband was deployed and she faced a few challenges along the way.

The Long Road to the Arnold 2011
By Tina Durkin

Last May when my husband told me he was being deployed to Afghanistan I just about lost it. We have been together almost 13 years and he had never gone overseas. I thought I was going to be sick. Not only the fact that my husband was going to a war zone, but the fact was I was going to be ALONE. Some might say that a strong woman (like myself ) shouldn’t have any problems holding down the fort for awhile while the hubby is gone. But, to be honest, my husband Matt is a angel. When they say that family is suppose to be a team and be there for each other, we really take that to heart! He has ALWAYS helped me prepare my meals, pack my lunches, help with laundry, and most of all take care of my little girl Evelyn. Bottom line is that he makes my life easier.

So as you can imagine my life drastically changed in June. I had to take on many roles in my house:

1. Mom
2. Dad
3. IFBB Pro Fitness Athlete
4. PT at Golds
5. Fitness Instructor at WSC
6. Zumba Instructor at Fitness First
7. Carpool Mom
8. Taxi for my daughter

It truly seemed to never end. You never realize how much your partner helps until you have to do it all yourself. I would often drive over 100 miles a day and had many 12 hour days with at least 4 of those in the car (I live in DC).

Before he left, he stressed that he wanted me to keep my normal life as much as possible, meaning that I should still focus on competing and working. I truly thought that was the right decision too. So I decided to compete basically the whole time he was gone, to keep my mind occupied. Although the Olympia prep was overwhelming, I made it thought! After that, Ft. Lauderdale was a little easier. So now it brings me to the Arnold!!!

The week of the Ft. Lauderdale Pro, I was lifting shoulders (never miss a shoulder workout ) and the next day I could barely lift my arm over my head. I took Advil to get though the pain for the show but after I returned home it just got worse. I made an appointment with the Sports Medicine clinic on base and they said I had “tendinitis” and gave me a cortisone shot and referred me to physical therapy. They also suggested I stay off lifting for 2-3 weeks. Mind you, we are in the middle of December by this time. When I went to the PT, even after the 3 weeks, he said NO lifting. Hmmmmm…. didn’t like that answer so in January I decided I would start seeing my chiropractor that specializes in ART (Active Release Tech).

Because of that injury, I basically didn’t lift (at all) for about 6 weeks. I did the normal light cardio but nothing crazy. So 9 weeks from the Arnold, I started my diet and working out again. That shoulder just didn’t want to heal. I was going to the Chiropractor 1-2 times a weeks and I just couldn’t pick up more than 5 bls over my head. I was a disaster. I remember going to Mike’s (Davies) to train one weekend and he was like “what the h*** happened with your a**”….not really what you want to hear from your trainer.

I really felt that my workouts were not at the intensity that they need to be to get ready for a show. I wasn’t seeing many results and I really started to doubt myself. I actually waited until the last possible minute to send in my contract just in case my shoulder did not heal.

After starting to feel better, my chiropractor thought I could trying lifting normal again. So of course, I pick up my weights and did a killer workout the next day. OHHHHH, it felt good. Unfortunately, the next day, I couldn’t move my arm AGAIN… UGHHHHHH. I went back to the chirpactor that week, and he said that maybe my body just needed a break. Knowing that I’m an athlete, he knew that really wasn’t an option for me. But I put my head down and said “maybe your right….I’m not sure I can do this anymore”. I just wondered if I needed to make the decision to pull out… at what point? It was the last week in January, so I told him I’d give it until the end of the week, if he couldn’t fix me, I’d take a break. I guess the lord heard my prayers because be the end of the week the pain had gotten less and less. Now, I was not pain free but good enough to move forward. Finally things were looking up.

Now it’s Feb 1ish,my hubby is SUPPOSE to be coming home, and to be honest, I have not stressed ONE time about the Arnold. Even during the whole shoulder issue. All I cared about is Matt coming home. I’s like all my emotions where tied up in the home coming of my BEST FRIEND. Nothing else mattered. He finally told me that he was coming home Feb 6. Oh thank god! Feb 6 came and went. The flights where just not coming, I had to wait another week. My heart sank.

Finally Feb 13th, a flight from Germany to BWI landed at about 3:30pm. At that point, nothing else matter. He was home! It was like a weight was lifted from my shouldered. I can honestly say I’ve never been happier.

During this journey, I’ve realized that family is the most important thing you will ever have. None of my success would be possible without the help of my family. Getting ready for a show is never a one man show though. There is always an entourage of people that contribute, like my trainer (Mike Davies), my gymnastics coach at Youth Sports, my choreographer and friend (IFBB Pro Nicole Duncan), my suit maker (Maggie Blanchard), my music guy, the PT, the chiropractor….I mean the list could go on and on. So, in my family we do this together. Evelyn goes to routine practice with me EVERY time. Matt helps with the food prep. Then I actually do the workouts….haha

Only days away from the Arnold, I’m actually feeling great. My body finally did whats its suppose to do, my routine game together quite nicely, and my FAMILY will be there to support me. I am so excited to share this experience with them. I love competing but I love my FAMILY more… alleluia…we are together again!!!!!

Thanks! See ya in Columbus!

Tina Durkin, CPT
www.tinadurkinfitness.com

Filed Under: Arnold Classic, ARNOLD GUEST BLOGS

Justine Munro Camps Out Before The Arnold

March 1, 2011 By Isaac Hinds 1 Comment

Current Muscle & Fitness Hers cover girl Justine Munro updates us one last time before the Bikini International. She’s been camping out in Florida for a few days. Read why she’s migrated south for the winter.

The countdown is on and the Arnold Classic is just days away. I can’t believe that I will be in Ohio within 72 hours!!! There is a part of me that is a little nervous, but deep inside I am so excited!

The last two weeks have been absolutely amazing! The past ten days I have spent in Florida with my team ” Team Bombshell”. It was the best decision I have ever made, as it has brought me closer to my dream.

I read this statement, “coaching with a professional coach, is the practice of supporting an individual through the process of achieving a specific personal or professional result”. My coaches Shannon and Rob have been amazing and have provided me with unconditional support. They pushed me to step up when I needed to step up and they encouraged me the entire way. Working with my entire Bombshell sista’s has motivated me as well and made me even more proud of being on such a great team of amazing individuals. This past week I had the chance of getting to know Jessica Jesse—She is a great person. We did everything together; cardio, training and even shopping! She is truly my partner in crime! (Love you girl xo)

I never realized how important it is to be part of a team. We go through good and bad times, happy and sad times, but always pulling together and staying strong. I have learned a great deal about myself; my strengths, my weaknesses and at times pushing me to my limit. But, what makes me feel good inside is knowing that no matter what, they accept me for who I am, understand the journey that I have chosen and continue to support me along the way. Thank you to Team Bombshell for everything! Love you lots!

Finally, I am honored to be on the front cover of Muscle Fitness and Hers Magazine for the March/April. Thank you to everyone for believing in me and allowing me to represent such a great magazine. I am truly honored and will make you proud!

Along every journey you meet a number of amazing people and at times must face a number of difficult situations and/or decisions that one must make. But I must say, my journey has been truly a great experience and I owe this to everyone who has traveled along with me. Thank you!

If I don’t get the chance to write again before the Arnold, “Good luck everyone! Thanks for a great journey!”

Justine
xo

“Success is a journey, not a destination”- Ben Sweetland

Become a fan of Justine on her Facebook page and tell her hello from Hardbody!

Filed Under: Arnold Classic, ARNOLD GUEST BLOGS