Archives for January 2011

Teresa Anthony’s Road to the Arnold: Multi-Tasking


IFBB Figure Pro Teresa Anthony checks in with her latest blog on her road to the Arnold. She has a full-time job and shares some tips on how she manages through out her day.

My Road to the Arnold: Multi-tasking through my day

Well guys it’s been a couple of weeks from my last report, so here it is.  Since the last report, I celebrated my birthday with a fattening meal and dessert, talk about discipline. :)  Ok, now back to business.  Like many other competitors, I have a full-time job while competing in figure is a hobby.  Recently, my toughest challenge has been finding the extra hour during my busy work day to actually sit at my desk and not eat my meals on the run.  I recently accepted a new position where I am running a division and it has been a challenge focusing on employees because  I am constantly worrying about getting my cardio, weight training and making sure I get all my meals in for the day, etc.  Not mention all the thoughts about bringing your best and not being a big bust on the stage is a whole other factor that haunts me daily.  So I am hear to tell everyone this is the time I become a basket case and maybe a little irritable… ok, ok a lot irritable. 🙂

Managing through the day:

My day starts pretty early and ends late (not a good combination for contest prep), I am usually awake by 4am and heading to gym around 4:45am for cardio and light training.  I would say Monday through Wednesday I am awake and alert at that time of the morning, but usually around Thursday and Friday that morning cardio is usually pretty tough to get through.  I am usually rolling out the gym around 6:30 heading home to get ready for the work day.  Lately work day is filled with meetings after meetings and trying to manage people and also responding to my customers frequently.  All these factors sometimes makes it tough for me to stay on point with my meals and drinking my gallon plus water and the little factors that comes with contest prep.  There are many times when I am eating between 10 minute breaks of meetings, in my car, or even standing up in the lobby (imagine the weird looks) but I have learn to just ignore the crazy looks of me stuffing my face within 10 minutes.  Once I am done with meetings, I am usually responding to several emails which can also be a challenge while doing contest prep, especially if your carbs are low.  I have to constantly advise myself to read my emails 2 or 3 times before hitting the send button, I certainly don’t need to look like a moron in the front of my upper management.  My work day usually ends around 6p and then it’s off to the second around of training and cardio.  Well folks that is my day in a nutshell.  Over the years of competing I have tried to think of ways to help me manage my day and keep the stress down as much as I can.

There are a few things that have helpful me be more effective during contest prep while juggling the work life:
1.  I usually like to cook and bag all my foods on the weekend.  Cooking food every night for the next day is total madness and very stressful.

2.  I plan my workouts for the week on Sunday night.  Most people have a routine day of doing certain bodyparts on the same day for the whole prep.  Well I don’t, every couple of weeks I like to shake up the routine and switch days, that way I am always shocking my body.

3.  I set out my morning workout clothes on the nightstand, that way it is easily accessible.  (At 4am, I need all the minimizing I can get).

4.  I am not a social butterfly, especially in the gym, so I have a rule that NO one is allowed to come and talk to me doing my workout.  Say good morning and keep it moving people.

5.  Planning my work day is a meeting filled day, I always tote my food bag with me and eat between breaks.

6.  If stressed or irritable at work, I like to leave the office and have my lunch at a a local coffee shop or even in my car.  That way I can gather my thoughts and refocus for the remainder of the day.

These are just a few things that help me cope during my day.  My biggest motivator is me… I tell myself daily it is an honor to get the invite, so keep your eyes on the prize.  Bringing the best me is all I can do.

Until next folks… Peace Out!!!!

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



Justine Munro’s Road to the Arnold & Life is Good


You’ll be seeing and hearing a lot more of IFBB Bikini Pro Justine Munro this year. She achieved IFBB Pro Status last year, has already qualified for the 2011 Bikini Olympia and is on the fast track to getting noticed by the fitness magazines. She checks in with us again as she attempts to stay warm in Canada and shared, “Life is good!”

I never realized how important routine is for me. Recovering from this nasty cold and flu has been a difficult one. I am now back to my fitness routine; back to the gym, eating regularly, and having fun while I’m doing it all. I feel awesome!

It is a great feeling to belong to a purpose, a cause, and to feel good about it. Whether it is for your professional life or for your personal life…life is about feeling good about who you are, what you do and what you stand for. The world is built around self-esteem and the lack of could be devastating.

The self satisfaction of making a difference each day for oneself and for others around you makes me say, “Life is good!”

I’m on a roll right now and guess I will leave you with this quote;

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world”
Harriet Tubman

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



Nicole Duncan’s Extreme Fit Camp


This is your chance to learn from one of the IFBB’s top Fitness Pros. Nicole Duncan is holding “Extreme Fit Camp” in Conyers, Georgia on January 28-30, 2011. See the flyer below for complete details.

If any of you are planning to attend email us your photos and let us know how your experience was.



Tatum Miranda Featured in “Go Girl” Music Video


Check out NPC Bikini Competitor Tatum Miranda in the official video with Baby Bash – Go Girl ft. E-40. Tatum placed third in the 2010 FLEX Bikini Model Search, which was held during the Olympia in September. You can try and keep up with Tatum on her twitter account @TatumMiranda.

The multi-talented Tatum can also sing. Check out her YouTube channel for clips of her belting it out.

She’s also featured in the new Yung Berg “Sex N The City” music video. Check it out below.



Arnold Guest Blog – Jenn Gates is Back


IFBB Figure Pro Jenn Gates is making a comeback and she’s been kind enough to share her journey on Hardbody.com. Jenn has experienced many ups and downs in her life but she’s riding high now and isn’t looking back. She was preparing for the 2009 Figure Olympia when she found out she was pregnant with her third child. Not getting to defend the title she won in 2008, it left her hungry to settle unfinished business. Jenn will return to the stage at the 2011 Arnold Figure International where she’ll face a new crew of talented competitors. Momma’s on a mission so watch out.

Jenn Gates is Back?!?

It’s been a few years… Hopefully the name rings a bell with a few…

Yes, I am!!! I couldn’t be anymore excited either!!! Everyone has been asking me “Why Jenn, I thought you were over competing???” Yes I had a lot change in my life. I had a tragedy and then I was blessed with good change in my life. I went from having 2 kids to having a new stepson and a baby on the way. And the baby on the way happened 6 weeks out from the ’09 Olympia I was prepping to keep my title as Ms Figure Olympia but the news of the baby put that on hold.  I had my third child April 5, 2010… Jaxon Michael and he is the new love of my life!!  My pregnancy was great. I only gained about 28 pounds and lost the baby weight about 3 months later.

So fast forward to December 2010 and my life is great. Hectic never dull, but great!! I started seeing all the posts and blogs about the Arnold and I got BIT by the BUG again (if you have ever competed you know what I mean). I am currently working as a Personal Trainer and my business is going very well. I thought competing again would be a great chance for me to be a positive role model to my clients!! Plus the competitive soul in me always likes a good challenge!! Although honestly, raising 4 kids is very challenging….daily!! Actually, just keeping them fed and dressed is a full-time job. Yes I need to prove to myself, one more time, that I can set a goal and exceed that goal. This also is for all the women, mothers, and wives out there who think they can’t do it. So basically, I am on a mission and first and foremost for myself!!

As many of you reading this know,  I did receive an Arnold Invite and of I’ve started my prep. My prep is going awesome!!! My body responded and I keep pounding away!! It has been an easier prep for me as far as I’m in a much better place in my life and luckily my body still wants to participate. I have a great support system, great family and friends!! There are things that make it much more challenging and that’s the kids and our schedules. It may be time for me to cardio, but my daughter has cheer practice, my son has a wrestling meet, and I have a hungry baby….yeah all on the same night! So some nights I’m ready to pull my hair out, but I do the best that I can.

I am training like I have for the last several years…. fast paced workouts, light weights, plyo’s, bootcamps and lots of running and sprints!!  Big shout out to Indy Adventure Bootcamp… I Love IT!! My friend and fellow IFBB Figure Pro Jessica Wright runs them here in Indy!! I attend a class her husband Jason teaches and it kicks my butt and I love it!!!  So my training is going very well and I am very proud of myself. My body is back and my baby Jax is only 9 months old!!!  I am very excited to be on stage again and hope I can motivate and inspire many women!!! I’m also excited to see all of my friends in the business!!

I can’t wait to see you all in March..
XOXO
Jenn

As you can read Jenn is fired up and full of energy. Props to her for juggling all the responsibilities of being a mother of four and preparing for one of the biggest competitions in the world of Figure. Welcome back Jenn.



Nicole Nagrani’s Arnold Prep Gets a Little Hectic


IFBB Bikini Pro Nicole Nagrani is preparing for the inagural Bikini International and it’s been a little hectic at times. Check out what the youngest IFBB Bikini Pro is up to and how she schedules working out, science labs and getting in all her meals.

So, second week of training and dieting is complete and its going good so far! Feeling really good now that I just got back from a seriously hardcore weekend at Bombshell Boot camp with all my girls!!! It was exactly what I need to get motivated. Nothing is better than getting your butt kicked with all your friends, Its always a good time! Without the support from my Coaches and all the girls in Team Bombshell, I wouldn’t be where I am today and it’s these people that inspire me to keep reaching my goals.

On another note… not only did I finish two weeks of contest prep but were going on the third week of school and the work load for all my classes is starting to pick up. Being a science major, not only do you have class lectures but you have a corresponding lab with each class which varies in time from 3 to 5 hours. So I have two labs a week and a senior research proposal class. Since this semester is really busy for me, I’ve definitely had to plan ahead for everything I do in a day. Now that I live in a house with my brother (because he came to the same University I attend this year) I don’t have to live out of a tiny refrigerator in my dorm anymore, which is awesome! I have a full kitchen and fridge! But… I tend to cook all my meals on the Sunday before the week starts so I already have my meals ready to grab and go. Also, if my meals are already weighed and separated, I tend not to have second thoughts about grabbing anything else and therefore causing me to cheat on my diet! The hardest thing for me though, is trying to fit all my meals in a day in between classes, labs, and working out. I ALWAYS have random plastic utensils stored in all of my backpacks and purses so I can eat wherever I am when I have the time. I also have a small cooler that I can carry with me if I know I wont have time to make it back to my house at all throughout the day. Also, since I usually hit the gym in between classes and don’t really have time to get dolled up in time for the next class (I know, its gross!) I usually have a second pair of clothes with me in case the sweating got a little out of control at the gym. Its such a good idea to have a gym bag with you all the time with the essentials like gloves, a small towel, water, an iPod, separate change of clothes, and shoes for the gym. This way you’re never scrambling around trying to remember everything you need when you’re in a hurry.

Now as far as the schedule goes, just plan everything out ahead of time so you’re never worried about when you will have time for things. Each week I know when I will have time to fit my cardio sessions and weight training in ahead of time. Then, I pick slots of the day that I know I will have enough energy to study and focus because with all this working out my mind starts to fade towards the end of the day. If you have a schedule and you force yourself to follow it, you will never have to worry about time. Time management is the hardest thing to keep up, but I know for me, it helps me not to stress out about things because its all clock work. I feel that if you have structure in everything you do, it’s almost hard to deviate from the path so you will always be on track.

So if you’re feeling like everything is a little hectic around you and you’re getting stressed out, start by making a plan and getting everything you need together so you can start you’re week off right and let it go smoothly!

Check out Nicole’s Facebook fan page and “like” her there.



Nicole Duncan’s Arnold Confessions: Volume II


IFBB Fitness Pro Nicole Duncan checks in with her latest Arnold Confessions. The Atlanta girl talks about the challenges of training in the winter and why she resorts to doing Billy Banks’ workout from time to time.

Arnold Confessions: Volume II

Everyone wants to get an invite to the Arnold.  It is without a doubt one of the most honorable experiences for an IFBB pro athlete.  I remember the first time I got rejected as a competitor for the show.  Someone on the panel made the comment that I didn’t diet and my trainer has never let me live those words down.  The first time I was invited I was so ecstatic!  However, no one told me how difficult the prep was going to be.  There is even more added pressure when you are preparing for a show of this caliber.  And I don’t know if there is any way to prepare someone for that type of trauma!  Even the best of the best, like Jenny H, Adela Garcia and Tracey Greenwood show up looking better than themselves.  It’s quite a trip.  At my first Arnold, I had already been on stage with all three of these ladies individually but when you put them all together I guess even they feel the pressure to step it up a bit.  While at each show I feel that I reach my personal best, it paled in comparison.  Well, this will be my third appearance at the show and believe me, it hasn’t gotten any easier.

I think the hardest part about training is the weather!  If you’re like most competitors you start your serious prep 3 months out which would cover December, January and February leading up to the Arnold.  Those are the WORST months!  You have to get through Christmas, New Year’s and Valentine’s Day (which is my birthday).  Plus, it’s Girl Scout cookie time!  You just can’t get a break.  For the second year in a row, my work has closed down for several days at a time due to snow which is absolutely ridiculous because I live just outside of HOTLanta!  We’re not even supposed to see snow.  I was stuck at home for two days due to the ice on the roads.  And if the weather and food isn’t enough to tempt you, the fact that every gym is crowded during January really gets ya ticked!  As a personal trainer and boot camp instructor, I want to be there training people to make up for all the money that I didn’t make in November and December but instead I have to allot 2-3 hours a day for my own training.  It’s tough but someone’s got to do it right!?

Anyhoo, I’ve made some interesting changes to my training to make it more enjoyable.  Just last night I finally went to check out the treadmill that a family friend had in her garage.  HALLELUJAH!  It works, inclines and gets up to at least 10 miles and hour.  For only $100?  I took it!  I also have to confess to doing Billy Blanks, Pilates and P90X tapes at home when I can’t fit in the time it takes to get too and from the gym, to work, to boot camp, to gymnastics and then back to the gym.  I have a flight of steps at home that gets used on the regular and sometimes create my own little boot camp throughout the house.  I must!  If I don’t I get bored with the same ol’ weight training and cardio sessions. I’ve also signed up for 90 minute hot yoga classes and hardcore cardio kickboxing.  I’m griping as we all do but I LOVE IT!  In life you gotta have challenges.  You get true satisfaction when you can say that you were tough enough to make it through.  If this fitness thing were easy, everybody would do it!  Shout out to all my IFBB fitness divas!  I truly can’t wait to celebrate being fabulous with you back stage at the show!

Follow Nicole on her twitter @fitnicinc.



SeXercise with Dr. Venus Ramos


Venus Ramos is no stranger to those who follow the NPC. She’s competed in Fitness and most recently the bikini division. Venus has appeared on a few reality shows, had a stint on American Gladiators and now releases own workout DVD. This weekend at the Los Angeles Fit Expo, she be debuting the DVD that is “designed to help women perfect 10 sexual positions for better experiences in the bedroom”. Well this should be interesting…

SeXercise is a High Intensity Aerobic Workout That Prepares Your Body for 10 Sexual Positions
LOS ANGELES – January 22, 2011 – If your New Year’s resolution was to get fit while looking and feeling better, Dr. Venus Ramos, M.D., has a new workout program that uses a high intensity aerobic routine to get your body working towards both goals. SeXercise is the first workout DVD developed and led by a medical doctor that is designed to help women perfect 10 sexual positions for better experiences in the bedroom.

“Our workout can help women feel healthier and happier this new year,” Dr. Ramos said. “We designed the workout to really empower women and increase their self-esteem. True beauty begins with inner confidence and that is the ultimate in sexiness!”

Dr. Ramos is a licensed physician with a specialty in physical medicine and rehabilitation. She was co-host of a sports show called “Her View of the Game” and was a semi-finalist on the recent revival of the popular show “American Gladiators.” She is a high-ranking competitor within the National Physique Committee, having placed in the top 5 at national-level contests such as Team Universe, Junior USA, and North American Championships

Ramos leads her SeXercise team through a rigorous high intensity workout that is designed to challenge every fitness level – from a beginner all the way to an advanced athlete to build strength and develop stamina. Both are very important in the bedroom.

“Our new DVD focuses women on a high intensity aerobic workout program that can really help them get fit and toned,” said Ray Palomino, founder and president of SeXercise. “SeXercise can also help women exude confidence in everything they do in life. SeXercise is not just a workout. It’s a lifestyle.”

Palomino teamed up with Ashley Dedear, Steve Bugge and Dr. Venus Ramos to develop more than just a series of workouts. They developed a brand. SeXercise embodies beauty, fitness, confidence and style.

“Our new workout video helps women improve their lives overall,” Palomino said. “It’s a great way to get the new year started right.”

SeXercise is debuting at the Los Angeles Fitness Expo on January 29 and will be available to purchase at the expo as well as online. For more information about the DVD, please check out their website at www.ilovesexercise.com.

There isn’t anything on the web site as of yet but we’ll be sure to get an interview with Venus this weekend.



MET-Rx Warrior Workout Video Contest


MET-Rx wants you to show them your “Inner Warrior”. Create a video showing your “Inner Warrior” and you could win a walk-on role on a STARZ Original Series.



STEPS TO ENTER

Step 1: Create a video of up to one minute portraying your “Inner Warrior”.
Step 2: Complete the registration form.
Step 3: Upload your video no later than March 15, 2011.
Step 4: Share the contest with your friends and family
Step 5: Sponsor will judge all entries to determine the top 10 Finalists. All Finalists will be posted for public voting from April 1 through May 31.
Step 6: Winner will be posted after June 9

No purchase necessary. Open to legal residents of the 50 U. S. and DC. 18 years and older. For complete rules and regulations click here. ENTER NOW by CLICKING HERE!



Mike & Julie Welcome Baby Jax into the World


IFBB Fitness Pro Julie Palmer and Super Trainer Mike Davies welcomed Jaxson Michael Davies into the wold on Sunday, January 23. The little guy checked in at 7lbs, 1 ounce and 21 inches long. All are doing great. Those of you attending the Arnold Sports Festival in Columbus can count on seeing Mike and Julie at the expo and perhaps baby Jax will make his first expo appearance. Congratulations!



Six-Pack Montes’ Packing List for The New Kids on the Block


IFBB Bikini Pro Shelsea “Six Pack” Montes has compiled a list for “the new kids on the block” as she prepares for the Bikini International. She’s moved twice in the last 5 weeks and is planning her wedding but she’s kept her groove. Check out her packing list and helpful tips. GOOD STUFF!

Wow I cannot believe how fast the past two months of training have gone. The bikini international is quickly approaching and I am getting very excited. I am especially looking forward to feeling glamorous on stage!

After moving twice in the last 5 weeks, hosting out of town family, and working on my wedding… I finally have found a routine and am in the groove! Woot woot!

One of the things that I love about shows is the prep, but I’m not talking particularly about all the working out and diet stuffs. I’m talking about the mental vision and list that I create. Things like: What am I am going to do for hair? Makeup? Shoes? Suit? Don’t forget to buy a new memory card for my camera!

I remember training for my first show and how clueless I felt about what I should expect or even what I needed to pack. Along the way I’ve learned a lot from experience, some from sites like bodybuilding.com, but hands down my saving grace has been working with a female coach, the one and only Adela Garcia. It has truly been like having a best friend who knows all the ins and outs of this industry and tailors it to the needs of a female competitor.

The first show of the year is just around the corner so I’ve compiled a list for all your rookies!

THINGS TO PACK FOR YOUR COMPETITION:
1. First and most importantly your “positive swagga” whether you win or lose lets be positive Polly please!
2. Competition swimwear, photo shoot swimwear or clothing (if you happen to love my custom made seashel suit go to Adelladellbodies.com they will custom make you a suit!!!
3. Competition heels
4. Jewelry
5. Bikini bite – aka butt glue… so you don’t get bikini wedgies hehe this adheres your suit to your glutes
6. Makeup – I highly recommend getting it professionally done since stage makeup is a lot more dramatic because of the lighting ( J Vanessa Zubire did mine for my pro debut).
7. Vaseline – for your teeth, since you will be holding your smile for a long time on stage your teeth tend to dry so this keeps your lips from sticking to your teeth
8. Hair tools – curling iron, (I love all the hot tools brands) straightener, teasing combs (gotta have that big Texas Hurr) travel size hair sprays, bobby pins etc…
9. Dark towels or sheets – very important!!! Because if you stain your sheets in your hotel with tanning solution THEY WILL CHARGE YOU!!
10. Safety pins – just in case you have any suit mishaps.
11. Flip flops
12. Cover up for backstage – being part of the OFF challenge team we get special jumpsuits if not I recommend a velor type suit so it doesn’t mess up your tan
13. Small rolling suitcase – also because if I am traveling I am always scared they are going to lose my luggage so I bring everything that I will have backstage with me as my carry on.
14. Cooler bag – so you can pack a few days worth of food.
15. Small cooler – to take on show day.
16. Tanning agent – or you can get professionally tanned.
17. Camera – TAKE LOTS OF BACKSTAGE PICTURES SO YOU CAN HAVE LOTS OF FUN BACKSTAGE MEMORIES… YOU HAVE TRAINED HARD AND LONG FOR THIS SO GET THE MOST OF THIS

Make sure you have lots of fun there is only going to be one winner. so if you don’t win don’t be a sour patch. Remember why you are doing this… because it’s FUN! Have fun and take lots of pictures!!!!! Below I made a lil collage of my year of fun backstage shots to keep me from eating hahaha.



Five Things I’ve learned My Prep As a Pro – Amanda Latona


IFBB Bikini Pro and covermodel Amanda Latona checks in with her latest update en route to the Bikini International. Amanda shares five things she’s learned during her contest preparation as an IFBB Pro. The more amusing one being,  “My butt has a way of making bikini bottoms look like thongs”. Check out what La La Tona has is up to.

Whats up guys! I am once again writing to let you know how my prep for the Arnold is going. Ahhhhhhhh the Arnold. Still soo excited. I’m very excited for several reasons.

First, hi, it’s the Arnold! I’ve been watching “Pumping Iron” for years!!! Wow that just sounded like a dude… all good… It’s the first ever Bikini International, It’s the first show of the year, it forces us to test our bodies and get into the absolute best shape, It’s right before my birthday,…translation…I can’t EAT on my birthday, it’s a huge weekend that allows us all to come together and the energy is off the hook, (did I just say off the hook?) I swear I’ve NEVER said that in my real life, obviously it comes out in my blog life, which leads to another point of why I am excited, because doing this, especially at this level, it really allows you to learn about your body.

During this prep, and actually my prep as a Pro, I have definitely learned several things about me and my body. Here they are…

1) I love zucchini (so random I know, but I LOVE random things).
2) My butt has a way of making bikini bottoms look like thongs
3) You can get so moody that you may almost cause a breakup in your relationship (and trust me this could be coming from a non-selfish place like…”look, if I were you, I wouldn’t want to be around me right now”) not like I know that or anything…. just ya know I’ve heard.
4) If your body needs a rest day, listen to it and rest, its ok to rest.
5) Balance. Balance is key in sooo many ways. Balance during prep, and balance during the off season as well. (Something I am still trying to master).

ok so there are a few things.

I’d just like to say that everythings  right on track. I started this journey at 133lbs. That was 3 lbs of reeses obviously. That’s when I took that extra week off to see just how many restaurants I could visit, kinda like Guy on Diners, Drive -Ins and Dives, or at least that’s what I felt like. That was just what I needed to kick me into high gear as I mentioned before that was my 3rd week off, so I needed the week. Needed the week, needed the IHOP, you get the point. Anyway, So here I am at 133, and that’s when I jumped to Kim Oddo, my trainer, my guru, my friend and said ok, I’m ready! I didn’t ease into my diet and training, I dove in! In a week I was at 130lbs. I sat there for I’d say a good week. Ok, I’m not complaining my cardio was super easy, 25 min. 5 days a week, so very easy. I was eating, I was breezy, but I was still 130lbs. I’m saying this because I compete at 124lbs. So, talking to Kim again the next week, we upped my cardio, dropped some carbs and added some moodiness. hahahaha just kidding…or am I? Anyway in 2 days I was at 128, now a week later I’m sitting at 127. So with 6 weeks, I couldn’t be happier with where I am. I like to compete at 123/124. For me that’s where I am lean but still full, as 125 is a little to full and 122 is a little too lean. Yes 1 to 3 lbs. makes a huge difference on me.

I’ve been weight training for years, I adore it, I physically love to lift, so I’ve put on some good muscle throughout the years, so I can look to muscular if I’m to low in my weight. This is something we monitor closely.  My training this time around is more about conditioning the lower body and continuing to balance everything out. I absolutely adore my weight training. It’s new and fun and completely different than anything I’ve done before. Its high endurance, very athletic training and forces me to push at every workout which is what I love most. To push myself. So thats whats up with me! =)

I’d just like to say that I love doing this. I love every training session. I love every shoot. I love inspiring others. I love this industry, I love this field. I am amazed by the body, what it does, and how it adapts. I remember starting my Dallas prep and doing cardio on a treadmill at 9.0 incline at 3.0 mph. Now I’m at 15 incline and 3.6 mph. I love that! It excites me to see what the body does. Amazing. I love the people. I love the discipline, I love the goal setting. I love that when the rest of the world is looking for the closest medicine to take to get rid of the slightest pain, our medicine is reaching for the closest weight to cause the soreness that we carry with us pretty much every day. So if your a Professional competitor or your just starting your journey with a goal of competing in your first show, celebrate that your in such a small percentage that has chosen to do what the rest of the world says ” I could never do that, I don’t know how you do it”.

I would also like to say how much I have enjoyed reading the other competitors blogs. I read them all and I love them. I read them here and on Muscleandfitnesshers.com. So if you haven’t yet, go check out the girls blogs there. They’re awesome as well. So thank you ladies! Your blogs are fun, informative and inspirational. Thanks for listening!

Amanda

Follow Amanda on Twitter @AmandaLatona and check out her Facebook page for more on her world.



Ali Rosen’s Sure Fire Plan for the Bikini International


IFBB Bikini Pro Ali Rosen has been a woman on a mission. She’s currently preparing for the inaugural Bikini International and shares how she plans out her days. She has some great tips on planning and avoiding excuses.

If You FAIL to PLAN, You PLAN to FAIL

The past 3 weeks have brought upon a lot of change in my life. I recently moved from Orlando to Miami, entered my first semester of Graduate School, and started my Bikini International competition prep! At first, just the thought of all this change seemed overwhelming and stressful. The only way I could survive all these changes and enjoy them is with TIME and STRESS management.

I had to plan out my new daily routine and learn how to manage my stress when unexpected events arise. To prepare myself for the move, I started my new daily schedule weeks before I even got to Miami. Since I already registered for my classes I was well aware of when I had to be at class. I also carefully allotted time for traffic and any other inconveniences that might arise. The first step I took was to wake up at the same time each morning so I could get my early morning cardio in. With this important step I was able to time out my meals and my energy level for training. Another roadblock I faced was that three out of my four classes were at 5 pm and my fourth was at 8 am Friday. I had to arrange to get my training and cardio in all before class because after 3 hours of lecture I was unlikely to have a productive workout. I used the time before moving to experiment and learn how my body reacted to the new schedule. I quickly discovered that after having 2 meals consumed, my energy and motivation levels were primed to hit the gym. This worked out perfectly and I am able to finish my workout without rushing and get to class on time. As for my Friday morning class, I just have to suck it up and get up at 4 am in order to knock out one of my cardio sessions before lecture.

Between the end of my morning cardio and the time I had to start my lift, I had about 4 hours to get studying, errands and ME time in. This usually works well, but sometimes I have errands that take me to another part of town. To be ready for that situation, I sought out other LA Fitness locations that could be near a group of errands I had to do. This was a great way to switch up my gym scene (for motivation) and still manage to get my training in before class. As for the weekend, I get up at the same time Saturday morning, so that I won’t get thrown off course.

Another benefit to waking up early on Saturday is that I have time to spend with friends and family. Since we, as competitors, sacrifice multiple social events and time to spend with the ones we love, I designated Saturdays and Sundays as my ‘social’ days. Although there is not much I can partake in, I managed to make my weekly grilling a family affair and also plan my cheat meals out so that I get to spend some quality time with friends.

Train Hard & Stay Positive
Ali

Learn more about Ali on her Facebook Fan page and follow her on Twitter @ALISONPROSEN.



Arnold Blog: Dina Al-Sabah’s Singapore Trip


IFBB Bikini Pro Dina Al-Sabah reports in after her trip to Singapore. She shares how she manages traveling and prepping for the Bikini International.

Thinking Outside the Box!
Next stop Singapore…and since I am a world traveler and have always had to make do with scrounging for food at various destinations I am used to coming up with solutions. My flight to Singapore was fantastic as I flew the new A380 and even had my own bed. The crew were very upset that I was not going to indulge in all the goodies they had on board, but they dealt with it gracefully.

Bed on flight to Sinapore. NICE!

Once in Singapore, I was itching to try the local fare. I knew I could still enjoy myself and stay on my plan. I had to eyeball my portions but after having weighed my food daily, I know what 3/4oz of chicken looks like..I know what my portion of carbs looks like. Armed with information about the various glycemic index of different fruits and carb sources (along with my blackberry) it was a breeze. For meal 1, where I normally ate a carb and a protein plus some fat, I indulged in congee with chicken. Congee is a rice porridge cooked with rice, water and ginger..nothing bad there. The chicken was steamed plain and I made sure it had no skin. I also ate a whole egg Singapore style (soft boiled) so that I got my bit of fat and some extra protein. I absolutely LOVED my morning meal. The rest of the day I focused on sashimi (I ate some of the most amazing tuna), and green veggies (think lettuce, seaweed, spinach).

The gym had the basic cardio equipment and a Technogym Kenesis unit which catered to all my needs. I did my plyos outside overlooking the water which made them all the more fun to perform.

One of several amazing views on trip.

My favorite part of Singapore other than the shopping, is the availability of some amazing foot massages. My poor feet were quite tired after all the cardio I was doing and all the heels I was wearing (A glam girl has got to have her heels). I got the most amazing foot massage in a tiny hole in the wall. It hurt like all heck, but after I felt like I was walking on clouds!

– Dina

Dinworth chil’n in style on his way to Singapore.

Follow Dina on Twitter @dalsabah and on Facebook.



Supplement Giant BSN Sells for $144 Million


There have been rumors swirling for months about Bio-Engineered Supplements and Nutrition (BSN) being sold. Many rumors remain exactly that, rumors. This one, however proved to be true. Today, it was announced that Glanbia, an international nutritional ingredients and cheese group, has purchased BSN for $144 million.

Most of you are familiar with BSN and their supplements. They are one of the few companies that sponsor and promote women in the fitness industry. Their athlete roster consists of Jennifer Nicole Lee, Alicia Marie, Amanda Latona, Tianna Ta and Brandy Leaver. Their ads can be seen in numerous health and fitness magazines each month. They also have a huge presence at the Arnold Sports Festival every year and some of the top models in the industry with their BSN Girls.

BSN is based out of Boca Raton, Florida but their reach is world wide. They are one of the few companies to invest in the world of Mixed Martial Arts (MMA) and specifically the Ultimate Fighting Championships (UFC). They are the official supplement sponsor of the UFC.

Glanbia is no stranger to the world of supplements. They purchased Optimum Nutrition (ON) and American Bodybuilding (ABB) in 2008. One could argue that Optimum has increased their presence in the world of Bodybuilding and Fitness since being purchased.

John Moloney, Glanbia group managing director said, “BSN is an excellent strategic fit with our performance nutrition business and adds strong brand and market positions that complement and extend our portfolio.

“Global Nutritionals is now a €600 million revenue business, a position we have built organically and by acquisition in just over five years.”
– www.businessandleadership.com

So what does this mean for BSN, their employees, athletes and customers?

Change is inevitable. Only time will tell what and how many changes are made. Typically, when a parent company purchases a company that compliments another in their portfolio, things are merged. That’s not to say it will happen but there’s a high probability it could happen. Sales Reps are often the first to join forces. Many of the changes will take place behind-the-scenes and benefit consumers.

Press Release:
Irish cheese and nutritional ingredients maker Glanbia (ISE:GL9) on Wednesday said it had bought US sector player Bio-Engineered Supplements and Nutrition (BSN) for USD144m (EUR107m), in line with its strategy to grow in the sports nutrition sector. Glanbia has financed the deal with existing debt facilities and expects the acquisition to increase its earnings in 2011. BSN employs 140 people and sells its products through 40,000 retail stores in the US as well as in 90 countries globally. It booked net revenues of USD135.4m and an adjusted EBIT of USD16.3m in 2009. Its gross assets stood at USD30.5m at the end of December 2009. Country: , USA Sector: Pharmaceuticals, Food/Beverages/Tobacco Target: Bio-Engineered Supplements & Nutrition Inc (BSN) Buyer: Glanbia Plc Deal size in USD: 144m Type: Corporate acquisition Financing: Existing resources, Debt Status: Closed
http://www.tradingmarkets.com


BSN recently joined us as our title sponsor and has always been very supportive this site. We’ll keep you posted on how things play out with this latest development.





IFBB Fitness Pro Tanji Johnson Launches New Website


Tanji Johnson has positioned herself as one of the top fitness pros in the IFBB and now she’s looking to do the same in the online world. Tanji recently launched a redesign of her website and has hired a business manager.


Check out TanjiJohnson.com to see the new look to her web site. Tanji will be competing at the Fitness International in March.



2011 Bodybuilding.com Los Angeles Fitness Expo NEXT WEEKEND!


The Los Angeles Fit Expo kicks the season off next weekend. This is always a great expo and a way to get motivated and inspired for the year. Lonnie Teper is also hosting the first NPC Naturally competition, which will be held in conjunction with the Fit Expo. Bodybuilding.com will choose a new male and female spokesmodel at the event and the competition is fierce this year. We’ll be there all weekend, will you?

When:
January 29-30, 2011

Where:
The Los Angeles Convention Center

Event Info:
www.thefitexpo.com

The 2011 Bodybuilding.com Los Angeles Fitness Expo, California’s largest health and fitness weekend, returns Saturday and Sunday, January 29-30 to the Los Angeles Convention Center, 1201 South Figueroa Street, West Hall. Attendees will find over 250 exhibits offering the latest in fitness, diet, nutrition, strength and wellness products and services.

The Los Angeles Fitness Expo also offers free admission to 15 major competitions.

Special Guest Appearances At The Los Angeles Fitness Expo:
Chuck “The Iceman” Liddell, Jay Cutler, Phil Collen (Def Leppard Lead Guitarist/Muay Thai Kickboxer), Jean Carrillo (World Champion Muay Thai Trainer), Herb Dean (Renowned MMA Referee & Fighter), Bad Kitty Sassy Fitness, Paul Daniels, Chady Dunmore, Eric The Trainer’s Sumo Challenge, Carmen Electra, Chris Faildo (The Hawaiian Hurricane), Lou Ferrigno, Sherry Goggin (Ms. Fitness America), Odd Haugen (Strongman Champion), Roland Kickinger, Amanda Latona, Alicia Marie, Scot Mendelson (Powerlifting World Champion), Lonnie Teper, Seb Zewdie, and many more.

Ticket Information:

Your ticket includes admission into the giant exhibition floor filled with the best cutting edge companies displaying, promoting and selling fitness, health and well-being products and services. Your admission ticket also includes FREE admission to all THIRTEEN different competitions taking place on The Los Angeles Fitness Expo floor! Don’t forget to check out the FREE seminars, demonstrations and celebrity autograph sessions and grab all the FREE samples. Many of our exhibitors are offering super-cool products at discounted prices so be prepared for the shopping action. It’s non-stop fun for the entire family and it is ONLY $20 a day!

Saturday: $20
Sunday: $20
Weekend Package: Saturday & Sunday: $30
Kids tickets, 12 and under, will be $10 a day at the door only.
Kids 6 and under are free.

Los Angeles Fitness Expo Show Hours:
Events in West Hall A/B
Saturday January 29, 2011 9:30 AM – 6:30 PM
Sunday January 30, 2011 10:00 AM – 5:00 PM

CLICK HERE FOR $10 OFF THE EXPO PRICE!



Arnold Competitor Profile: IFBB Bikini Pro Jennifer Andrews


IFBB Bikini Pro Jennifer Andrews found out she made the coveted list to compete at the Arnold while watching Yogi Bear in the theater. This former NFL cheerleader thinks TV is a waste of time but enjoys knitting. There’s a lot more to this bikini competitor than a pretty face and a hard body. Check it out.

Name: Jennifer Andrews

Born in: Lexington, KY

Currently Reside: Lexington, KY

Contest History:
Coastal USA – 1st in my class
North Americans- 1st in my class
Eastern USA- First in my class
Nationals- Overall winner
Ft. Lauderdale Cup pro– 4th

Current Occupation:
Liquor and wine sales representative and owner of Fine Fanny Fitness Personal Training

Being a liquor and wine rep, do you ever cheat and sip a the vino?
Absolutely! Red wine is good for us right? 🙂 I always consume in moderation.

What’s your favorite wine?
I always enjoy a great Cabernet. My favorite right now is one called UPPERCUT.

How did you get into competing in the NPC and now the IFBB?
I wanted to take my fitness challenges to a new level and what better way than to put myself in a bikini and go on stage? I researched and found that the NPC is the best organization and I am honored to be a part of the IFBB.

How long did you cheer for the Cincinnati Bengals?
I cheered for the Bengals for one year. That one year was one of the most challenging yet joyful years of my life. I say every year I am going back to the NFL.

What made your year with the Bengals challenging?
I would wake up workout, work my 9-5 job, leave for practice at 5 pm to commute 1 hour and 20 min to Cincinnati and return home at 11:30 pm. I commute with 3 other teammates and if it was not for them I am not sure I could have made it. A goal weight is given to each cheerleader at the beginning of the season and twice per week we would have to weighed in. If you were over by 3 lbs you may not cheer the next game. 32 girls are on the team and only 28 make the field for a game. Your spot was never guaranteed and that was stressful as well. You would think this would cause tension between teammates but it actually made us closer. The girls I cheered with are some of the most amazing ladies that I will be friends with forever. I never had to give up my spot because I fought like heck to keep my weight and remember all my performances. We had practice twice per week instead of one month of conditioning. We practiced every Tue, Wed, Thur. Requirements for all practice were full hair, full make up, booty shorts, panty hose, sports bra, and a good attitude. The pay was horrible but the memories were priceless!!


Jennifer back on the field where she spent a year as a Bengals Cheerleader.

Do you feel being a cheerleader has helped you on stage as a bikini competitor?
Absolutely! Being a cheerleader taught me the sass and class that I like to take to the stage. I had to learn how to live a healthy life style and how to maintain a certain physique. Being a performer in front of 70,000 people has helped me feel comfortable in front of a crowd.

You’re part of Team Bombshell – how did you come to join the team and what’s your favorite part of being a bombshell?
I found team bombshell at a competition. If you look carefully it isn’t hard to tell which girls are trained by the best! My favorite part of being a Bombshell is having an amazing support system that makes sure I am working hard and feeling good. Nothing is ever over looked and I know if I listen to my coaches I will always bring the best ME on stage.

You took home top honors at the NPC Nationals – how did it feel when your name was announced as the overall winner?
It took a moment to register that not only did I just get my pro card but I also was the overall champion. I only dreamed of doing this so I guess I could say it was a dream come true. I felt honored and blessed to have been chosen for the overall to represent so many amazing athletes. Hard work does pays off!

In your pro debut you, you ran into some stiff competition and were out of the top three for the first time. What was your pro debut experience like and how was it different from the amateur ranks?
My pro debut was great and the Ft. Lauderdale Cup was one of my favorite shows of the year. Of course we all want to place in the top 3 and get an Olympia invite but I was honored to take home 4th. I was not my best at my pro debut but I learned a lot that I can use in future competitions. Competing as a pro is different and more challenging because once you reach the pro level there is no room for mistakes.

What’s your favorite part of competing?
Besides the few seconds on stage where I get to be sassy I really enjoy the people in the industry. I have met so many supportive people that I will be friends with forever.

One talent people may not know you posses?
I like to knit and I love to give my projects to cancer patients, new babies, and my 13 nieces and nephews. I am a wine advocate and as a liquor and wine sales representative it is a part of my job that I enjoy the most. I also have a gold belt in shu-lin karate and one day want to get my black belt.

Have you ever had to use your skillz in karate to fend off anyone?
Yes, I was in a dark alley this on time and fended off three men at once!! Just kidding! No I have yet to put my moves to good use.

Good to know. lol

Favorite TV Show?
I don’t watch TV. I cannot sit still long enough to give the TV even 30 minutes. I feel like if I am not moving I am missing out.

Ok, so wait. You can’t sit still to watch tv but you can sit and knit… How does THAT work?
I know I feel like watching TV is such a waste of time and if I am knitting I am still accomplishing something. OK so maybe I fall to sleep every night to Family Guy. My husband loves the fact that I never want the remote! Heck I do not even know how to Tivo or whatever it is. LOL

Best Tip for getting in all your meals you could give a competitor?
Start Early!! Early bird gets the worm 🙂 Watch the clock and eat when the clock says it is time not when you say it is time.

Last thing you ate?
3 Oz of chicken, 4 oz of sweet potato, and 1 tsp of omega 3 oil. No veggies this meal.

Biggest Pet Peeve?
LAZINESS… I cannot stand it when people tell me they want to lose weight but they do not want to work for it!! There is not a quick and easy way to get fit!

Where were you when you found out you were invited to the Arnold?
It was December 23rd and I was actually in the movie theater watching Yogi Bear with my best friend and her little boy. I could not have asked for a better Christmas present.

Goal for the Arnold / Bikini International?
My goal is to follow my plan 110% so I can take my best to the stage. Hopefully my best will be good enough to take home a WIN!!! I feel like a winner already for being chosen for such an amazing show. Off the stage my goal is to have fun and meet lots of people that I can network with.

Good luck in Columbus and thanks for taking the time to share more about yourself with our readers.

Jennifer is managed by Fitness Management Group (FMG). If you’re interested in booking Jennifer for photo shoots or appearances you can do so FMG. Get to know Jennifer more by becoming a fan on her Facebook Page.

Profile photo: JM Manion.



Erin Stern Gets Hardbody in Arnold Training Videos


Figure Olympia champion, Erin Stern is currently preparing for a run at the 2011 Figure International title. The Florida hardbody has been posting a few training videos on her youtube channel and she’s not play’n. The E-train is at full throttle when she’s in the gym.

Here’s a look at some of Erin’s Figure International training.

See more of Erin’s videos on her YouTube Channel.



Golden Globe’s Hottest Hardbody – Halle Berry


There are a gazillion blogs commenting on who was the best and worst dressed celebrity at the 2011 Golden Globes. Meh. We’ll leave the comments on the celebrity attire to the likes of Joan Rivers and Perez Hilton. We’d like to give props to the celebrity who displayed the best Hardbody.

Halle Berry was nominated for Best Actress for her performance in “Frankie and Alice”. She showed that she not only has a rock’n hardbody physique but also an excellent example of elegance and class. Can you name anyone who had a better hardbody than Halle? We can’t. Props Ms. Berry!


Halle Berry on the Red Carpet

Photo Credit: celebrity-gossip.net



Hardbody Profile: Actress, Writer & NPC Competitor Rachel Zeskind


Rachel Zeskind is not only an actress and writer but she’s also a rising star in the NPC Bikini division. She finished her the 2010 comeptitive season with a class win at the Excalibur. She has her sights set on the NPC USAs in Las Vegas this summer but has a number of things cooking before then. Find out more about the woman who has worked along side the likes of George Clooney.

Born in: Washington DC

Currently Reside: Los Angeles, CA

What did you want to be when you grew up (as a kid)?
Wonder Woman

How many questions does it take before someone asks you “what do you do” when first meeting them?
Usually 2 unless they forget to ask my name and then it’s the first question.

Any hidden talents that people may be unaware of?
I love doing stunt fighting, jumping off things and generally acting like a bad ass. I do my own stunts!

Guilty pleasure? Pinkberry!

I’ve gotta check this place out, I keep hearing about it.

What brought you to Hollywood? The entertainment industry.

What was your first “big break” in LA? Working with George Clooney on his HBO show ‘Unscripted’, my character was cut out but that experience opened a ton of doors.

What’s been your favorite role to date? I love them all, they are like your children…loved and unique in their own ways. Of course there have been a couple that were more like a red-headed step child 🙂

Do you prefer writing or acting more? I love them both! I find that the more I act, the better of a writer I become and vice vera. I am currently writing a fitness and nutrition book as well as a book geared towards fitness pro’s.

How did you get into competing in the NPC? Crazy story! I actually had a serious injury and the doctors told me I would be in pain forever if I didn’t have surgery. I was determined not to go under the knife so I began getting acupuncture as well as Laser Ouch One treatments. As soon as the pain was manageable I did resorative yoga and then started lifting. Coach Khanjo Hakeem saw how hard and consistently I trained and recruited me onto his bikini competition team! He introduced me to this amazing sport and I fell in love with competing!

You placed first at the Excalibur that had to be pretty exciting. What was the key to winning your class? I think it takes all the tools in your tool box to win. It’s the hard work and discipline to bring the right package, your support system, your posing and confidence…a lot of it is mental.

Was that your first show or what other shows have you done? My first show was about 5 1/2 months before the Excalibur. I took 4th at the West Coast Classic and that’s when I really got the passion for the sport. I saw what I had to do and went for it. I rebuilt my whole body since I had no glutes or hamstring (my previous injury had created a dead zone). So I had a lot of work to do! I put on 10 pounds of muscle in that 5 1/2 months.

Has competing helped or hurt your acting career?
It has helped, in many ways. Also there has been some cross over between the two lately. I am currently working on an exercise DVD series.

When working out what’s jamming in your headphones? I am a serial monogamous when it come to my workout jams. I will put one song on loop and listen to it over and over during my workouts for a few months before moving on to a new song. My current favorite is ‘Like a G6’.

Workout solo or with a training partner/trainer? I train with my coach Khanjo Hakeem three days per week and then I train two more weight lifting days on my own and one yoga day. I also teach and coach now when I have time so it seems like I spend a ton of time in one gym or another!

How do you juggle the schedule of filming and competing?
It’s very very challenging at times! Right before my first competition I did two films back to back. The first wasn’t to difficult because it was filmed here in LA. However, the second film ‘Lake Death’ was shot on location in Big Bear so I actually dragged weights, bands and ALL my food with me!

Are you a jugger? (carry around a gallon jug of water): Absolutely! I actually am a big fanatic about hydrating. I drink a minimum of my body weight in ounces every day of alkaline water from Harmonious Waters in North Hollywood, I go through about 10 gallons a week! That water is amazing though, it ph balances your entire system!

What advice would you have for other women who have a hectic schedule?
No excuses! If you really want your body to be different then your habits and lifestyle will have to change. Put in the work and stop believing the lies in side your head that keep you from becoming the very best version of YOU!

What’s next for you – competing and acting wise?
I’m in talks regarding an action film and looking forward to playing some very strong characters in the near future. As for competing, I’ve been talking to some sponsors and getting ready to begin my work for the NPC USA’s in July!

Where can people find out more and keep in touch with you?
Twitter: www.twitter.com/rachelzeskind
Facebook: www.facebook.com/rachelzeskind
YouTube: www.youtube.com/therachelzeskind



Nicole Nagrani – Juggling College & Competing


IFBB Bikini Pro Nicole Nagrani is a full-time college student and she’s preparing for the Bikini International. While her classmates are hitting the frat house she’s headed to the gym. Check out what one of the IFBB’s rising stars has to say in her latest Arnold Blog.

So getting back on track from the holidays can always be hard. Not only is everyone trying to get back in shape and shed the pounds, but work and school start back up. A lot of people ask me… How do you manage to go to school full time and compete at a pro level?

Now, I know there are a lot of other competitors out there who struggle day to day trying to balance work, school, families, dieting, and training. And I also know that a lot of people don’t get any credit for all of this multi-tasking because people don’t know how hard it actually is. When you become a competitor you give up a lot of things because you become fully engulfed in a daily regime that you follow religiously. There’s no more going out partying, drinking, or eating bad foods. On top of that, you’re trying to prepare for a show and going to work or school! It can be sooooo tiring! And for a lot of people, they can’t understand why us, as competitors want to put ourselves through so much stress just to “look good”. NEWS FLASH!!! We do it because we want to. Don’t get me wrong, I’m tempted all the time as a college student to go out to the frat houses or out for a late night dining session, but hey I chose this sport and I know there are certain guidelines which must be followed to get the desired result. The majority of people don’t know what being a competitor entails so they just frown upon everything you do because they think you’re not being “normal”. Shoot I still get comments from my best friends like this, but I know that in the end when I’m standing on stage that it will all be worth it.

So…to all the competitors out there who are working hard and struggling trying to keep a balanced lifestyle between school, work, and home, I give you a lot of respect! Keep your head up and keep pushing through your day to day routines!

Check out Nicole’s Facebook fan page and “like” her there.



IFBB Bikini Pro Justine Munro: When the body talks… you better listen.


Canadian Blonde Bikini Bombshell, Justine Munro checks in again. She’s been battling a cold during her Arnold prep and has some advice for others.

When the body talks -  you better listen.

Houston, we got a problem… I can’t eat! When do I ever not want to eat?

As my Arnold prep was taking its course, I suddenly came to a stop! Staying in shape, eating smart, working out, working my routine has always proven itself to be the best way to stay healthy… as I haven’t been sick for the longest time, except for this past week!

I couldn’t do anything, nor could I speak. (now that’s a problem!) A combination of cold and flu has turned my life upside down. I never realized how much I enjoy my routine of going to the gym, eating regularly and sleeping well…until now. I feel like I’ve lost my best friend and then believe it or not, you start questioning yourself about all your priorities and life in general. I miss putting on my fanny pack on and going to the gym. I miss eating on schedule and the right foods, but when the body talks, you better listen.

Rest! Sleep! Drink lots of fluids until your body says, okay, it’s time to get back to work.

Well on my way back to recovery. Back at the gym….I won’t give up that easy!

Let me leave you with this,

“When your mind, body and spirit are balanced and healthy, you find happiness.” 🙂

Did she say fanny pack? Yup, you read it right. Justine is back on track and rock’n but reminds us all that sometimes you need to put the ego aside and listen to your body. Become a fan of Justine on her Facebook page and give her Hardbody hello.



Fat & Lazy Innovation with Stephen Colbert


This is an amusing video from Comedy Central’s Stephen Colbert. He talks about new fruit pouches, fan made Dorrito commercial (catholic outrage) and the Super Big Gulp.


The Colbert Report Mon – Thurs 11:30pm / 10:30c
Thought for Food – Fruit Pouch, Doritos Ad & Super Big Gulp<a>
www.colbertnation.com
Colbert Report Full Episodes Political Humor & Satire Blog</a> Video Archive



Nat’s Top 10 Things NOT to Ask a Competitor


IFBB Bikini Pro Nathalia Melo is back in the groove of dieting and training and she’s checking in once again. This time she’s assembled her top 10 list of things NOT to ask a competitor who is in full prep mode. Pretty amusing, check it out.

Hello everyone again… Hope all the weight from the festivities are starting to disappear and the New Years resolutions are getting out of the paper and being put in action! =) Well… I am about a lil over 7 weeks out from the Arnold Classic and have been dieting and training harder for a few weeks and slowly I am starting to notice the changes in my body as well as in my mood! LOL… YES… my mood! When I start dieting down for a show I always tell myself I am not going to get grumpy, nor moody… but it just gets to a point that I really start believing I am a ‘’bipolar dieter’’! hahahah… one day I will be jumping up n down and talking people’s ears off, next day I just wanna lock myself in a cage and wait for that grumpiness to go away. This is definitely something I need to work on… Another thing is that I need to take a deep breath when dealing with the world and people with questions and comments that I just wanna go ‘’WTF???’’ LOL… I am gonna list a few of the questions that I get, and that my fellow competitors probably do as well and it can work as a ‘’What NOT to ask a hungry competitor 102’’ =)
Here we go…
1) ‘’Do you work out?’’ but the best of these question is the imaginary biceps curl they do while asking it!
2) ‘’Do you drink all that water?’’ hmmm… no! I just walk around with a jug so I can do some biceps curls while walking! =p
3) ‘’EEwww… what is that you are eating?’’ well… considering that the same person has been asking what you are eating for the past 5 days at it happens to always be the same meal that you have already answered 5 times before… definitely a NO NO question!
4) ‘’Come one…Only a bite is not gonna hurt your diet!’’ while waving a slice of pizza in your face… NOT ok!
5) ‘’You are not going to get too muscular, are you??’’ hmm… what is too muscular for you my dear?
6) ‘’Aren’t you spending too much time at the gym?’’ according to whose book?? You spend too much time at the bar and I don’t say anything! Lol
7) ‘’Ohh… you are supposed to do this like that!’’ or ‘’ You are not supposed to be doing that like this!’’ well… while I really appreciate the help… I really didn’t ask… thanks!
8) ‘’How much do you squat?’’ LMAO
9) ‘’Does it really work?’’ when doing demos this question is always a MUST!
10) ‘’What do I take to get ripped? But I don’t like doing cardio and don’t really like to diet’’ My dear when you find out please let me know so I don’t have to live on a treadmill when getting ready for a show.
That’s it guys… Hope you have a nice weekend… and I am going to work on keeping those mood swings in the positive side of it!

Check out more with Nathalia on her Facebook Fan Page and let her know what you think of her latest blog.



IFBB Bikini Pro Brandy Leaver Joins Team BSN®


Congrats to IFBB Bikini Pro Brandy Leaver on joining the growing list of BSN Sponsored athletes. Brandy achieved IFBB Pro status just months after having her second child. Look for Brandy on stage this year in the Bikini Division.

Team BSN® continues its roster expansion with the addition of IFBB Bikini competitor Brandy Leaver! Brandy has been a part of the BSN® family for some time now, as her husband happens to be Team BSN® veteran and pro bodybuilding “PRODIGY” Brandon Curry. Now with Brandon’s better half having earned her pro card in 2010, BSN® wasted no time in making her an official member of the Team. As a longtime user of BSN® products who is highly knowledgeable about the brand and shares the company’s passion for excellence, Brandy makes for a wonderful brand ambassador and a valuable addition to the Team.

A native of Hawaii, Brandy enjoyed great success on the amateur circuit before taking some time off from competition in 2008. A planned return to the stage in 2009 was abandoned when Brandy became pregnant with her second child. Her son Maximus was born in December 2009, and soon after Brandy was hard at work back in the gym reclaiming her championship physique. A mere six months after giving birth, Brandy was back on stage, winning the Overall Bikini title in her first show of the year. A month later she won her class at the USA Championships and joined her husband in the IFBB pro ranks.

BSN® congratulates Brandy on a great year in 2010, and we look forward to bigger things in 2011 and beyond from the latest athlete to join the ranks of Team BSN®!
-  BSNonline.net.



Bodybuilding.com’s Best of 2010


Check out the best of 2010 from Bodybuilding.com. Our West Coast man Ron Avidan was named “photographer of the year” and deservedly so. He’s front stage, backstage, side stage and sometimes even under the stage taking pics. Congrats to all the winners!

Props to some of our Hardbody Friends:
• BodySpace Member Of The Year – IFBB Pro Kathleen Tesori
• Podcast Of The Year – Pro Bodybuilding Weekly
• Photographer Of The Year – Ron Avidan
• IFBB Fitness Competitor Of The Year – Adela Garcia
• IFBB Figure Competitor Of The Year – Nicole Wilkins
• IFBB Bikini Competitor Of The Year – Amanda Latona
• Best New Pro Of The Year – Nicole Nagrani

See all the awards and complete details/descriptions on Bodybuilding.com.



Ali Rosen: Breathe… Stretch… Shake… Let it Go!


IFBB Bikini Pro Ali Rosen has some great tips as she prepares for the 2011 Bikini International. Check out Ali’s Hardbody Guest Blog and learn what’s been working for her to combat her aches and pains.


Breathe-Stretch-Shake-Let it Go!

Aches, pains, knots, and tight muscles are scattered throughout my body right now. But this is par for the course for most of the duration of competition prep. I have learned a few tricks, tips and ways to combat the saying “Beauty is pain.”

Stretching is something we all learned in gym class. It is vital for flexibility, to relive soreness post exercise, and for overall mobility. It’s a great thing, but when I’m dieting stretching seems like another workout. I always used the excuse that after being in the gym for 2 hours, stretching felt like such a chore and not something I found pleasure in (especially when those hunger pains strike). After getting away with minimal soreness for weeks without stretching (post workout), it became a lot easier to overlook. Now the pain is back and I’m paying the price for all those days I didn’t stretch.
By failing to stretch regularly, I was making my future strength, flexibility, quality of life all worse in the long run. It wasn’t until I scheduled an appointment with a massage therapist that I truly began to realize how important it is to stretch and take care of my body post workout. I was told I had massive amounts of scar tissue built up in my hamstrings (that are chronically tight and sore for me), they explained ways I could be my own at-home therapist (I know, scary thought).

If your financial budget allows for physical therapies, I strongly recommend two weekly massages: One being a sports massage where the therapist “strips” specific muscles (extremely painful, extremely effective, definitely not relaxing) and the second should be a deep tissue massage (more relaxing but still deep enough where the muscles can be worked to help flush out any extra fluid that causes muscles soreness). Another weekly therapy is acupuncture. I recently started getting acupuncture and fell in love with the concept and method. So much so I stopped seeing my chiropractor!

On the flip side, if seeing all these different therapists is not an option, rest assured I have found multiple home remedies that will simulate the same great effects! The required equipment: foam roller, Epsom salt, tiger balm (cream and/ or patches), heating pads and a yoga mat. With all these ingredients I can dish out many recipes to free you from pain.

Morning (post cardio):
– As soon as you finish cardio, do a 10 minute stretching routine. Hold each stretch for about 15-20 seconds and go through all the stretches twice.
– Upon getting home (before showering), I take 1 teaspoon of Glutamine and then I will lay my yoga mat down and with my foam roller perform myofascial release (see attached link: http://www.sport-fitness-advisor.com/self-myofascial-release.html) over my quads, calves, IT band, glutes, and hamstrings.
– After I shower I will put on some Tiger Balm cream and continue with my day

Evening (post weight training/cardio):
– Regardless of what body part I train I will take at least 10 minutes at the end of my workout to run through basic stretches.
– Once I get home I will repeat my myofascial stretches and take another teaspoon of Glutamine.
– Immediately after foam rolling I will take a 15- 20 minute Epsom salt bath and add more tiger balm cream if needed.
– NOTE: Taking an Epsom salt bath each night is not necessary. You can shoot for twice a week and for the days you don’t, warm up a heating pad and place it in the sore area then you can foam roll.
– Usually sleeping with aches and pains prevents a solid night’s sleep, but I have a solution for that as well: Have a cup of chamomile tea with a tablespoon of liquid melatonin you will naturally fall right to sleep for a solid night.

Until next week, remember to Breathe, STRETCH, shake let it go!

Train hard & Stay Positive
Ali

Learn more about Ali on her Facebook Fan page and follow her on Twitter @ALISONPROSEN.



Why the Interest Almond Milk?


I’ve started using almond milk and know a number of people who have as well. It tastes good and has less sugar than regular milk. I’m currently using it in a shake once a day but hadn’t heard of it until a few months ago. It seems to be a hot grocery item but why? The Wall Street Journal has an article about almond milk and people’s sudden interest in it.

Wall Street Journal:

Almond milk is made when roasted almonds are crushed to make almond butter, then mixed with water plus vitamins, stabilizers and, in some cases, a sweetener, such as evaporated cane juice. Compared with other alternatives, almond milk is especially low in calories: A cup of original-formula Silk Pure Almond contains 60 calories, compared with 90 calories for a cup of original-formula Silk soymilk and 130 calories for a cup of 2% milk.

Read the entire article here. What do you think about almond milk?

{democracy:184}

photo: thriftyliving.net



Arnold Blog: Dina & Dinworth Check In


IFBB Bikini Pro Dina Al-Sabah checks in as she travels the globe. Dina is currently in London and she’s making her mom eat the same food she is. Check out what else she’s up to as she balances travel with her Arnold prep.

As luck would have it, I am right next to Itsu (itsu.com) their tag line is Health and Happiness… lots of sushi/sashimi with the nutritional content available so I have my food planned out.
On the gym front… the hotel gym is being renovated (Grrr), so I only have access to cardio machines and dumbells. I can definitely do my shoulder/tricep workouts here as well as my cardio but for my glutes I will have to go the the LA Fitness a few blocks away which (free to hotel guests).

So far an excellent time and it included laughing at mom’s expression when I made her eat the same food I ate.

I have noticed that there are quite a few options here to be smart foodwise. At the Boots (like an upsacle CVS) snacks are packaged in small bags of 100 calories each, there are healthy and low calorie options like sanwiches etc all part of a weight management plan. Tomorrow I shall go to the proper gym and will be sure to give you all an update!

Follow Dina’s adventures on her Twitter account @dalsabah. Here’s a few photos from the week…


Dinworth travels with Dina every where she goes. He makes sure she puts everything away when flying.



Dina must hide the candy at the hotel.



A look at Dina’s healthy lunch choice while traveling.



After eating sushi, yet again, Dina’s mom is on a sushi strike.


Check back for more adventures with Dina and her road to the Bikini International.



Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.