Hardbody News: Female Sports, Health and Fitness

‘The Ugly Truth’ – Nicole Duncan’s Hardbody Road to the Arnold

February 7, 2013 by Hardbody Staff Leave a Comment

Nicole Duncan checks en route to the Arnold stage. She’s a bit hard on herself, which we can all be at times especially when prepping for a competition. Give Nicole a shout out and let her know you don’t think she sucks (her words not ours).

The Ugly Truth

Nicole Duncan, 2013 Fitness International Contender
It’s just 23 days from the Arnold and I can hardly breathe. I have been going through the motions hit or miss and it’s really bad. I’ve let stress and emotion derail my training so much that I’m barely holding on by a thread. When these off course paths occur, I’m left wondering where the time went. It’s not like I’m binging on food or sweets. I’m just at a standstill… literally.

Where did the time go? I get home drained mentally and physically with a ton of things still left to do including laundry, grocery shopping, food prepping, work, routine choreography & practice. I am up to my ears in tasks but they are just not getting done. Skipping meals, lacking water, missing supplements, choosing work & clients over my training, not getting up on time for myself and not making time for myself, the cycle has steadily taken a nose dive. I have no one to blame but myself.

I just would like to apologize to the readers of HardbodyNews.com for my lack of posts and encouragement. I suck. It’s just that simple. I know that I will rise from this at some point. God & cardio are about the only things that make me feel better (usually as a combo). Much love and respect to all competitors who hold down jobs and families and so much more. You are the true champions.

Fitfully Yours,
Nicole Duncan

Follow Nicole on twitter at @fitnicinc, like her Facebook page and visit her website www.fitnicole.com. Check out Nicole’s competition photos here. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, hardbody road, nicole duncan

Oksana Grishina – Stay Positive & Avoid Distractions

February 6, 2013 by Hardbody Staff 1 Comment

Oksana Grishina stops by to give us an update on her Road to The Arnold. She talks about the types of food on her nutrition plan, avoiding distractions and staying positive.

Hi Hardbody Fans!

Time is passing so fast… it’s hard to believe I’ll be leaving for the Arnold Classic in just 3 weeks! I’m excited and getting ready to go. My shape gets better every day, but I get more tired every day, as well, lol. My performance and costume are ready, and I’m now working to build and maintain my stamina. Of course, at this point, it’s so important to avoid injury, so I’m focused on being smart and safe in all my workouts. I can’t afford any distractions.

No matter what class you compete in, these last few weeks of dieting are very hard. Individual competition, by its nature, is a very selfish pursuit, and this is most clear as you get close to a contest. Body, mind and emotion are all so sensitive, and that focus on self, and the specific work of prepping for a contest, is the way to stay safe and strong in these final weeks before the show. I’m trying hard to stay positive, and I will bring that positive energy with me to the Arnold stage.

People often ask me about my diet and how it changes as my prep goes along. The foods I eat stay pretty much the same. I eat mostly vegetables and protein–fish, chicken, and egg whites. I get fat from avocado and nuts. My carb intake is way down, but what carbs I do get come from potatoes, rice and oatmeal. I’ve found food that works for me. It’s boring but, this close to the contest I don’t care about taste, only about what gets results, so boring doesn’t bother me. Of course, I am so thankful to my sponsor, SAN Nutrition, for supporting me with their nutritional supplements. Without supplements, it would be very hard to maintain the energy and focus I need to stay strong and safe through hard workouts while on a strict diet.

I’m going to take a break from my acting classes until after the Arnold. I love my classes, but they take up a lot of time, which is so valuable to my contest prep right now. Acting also demands so much of me, emotionally. I love how it gives me a chance to exercise very different aspects of myself but, for now, my focus has to be on fitness. Thankfully, with my passion for fitness and acting, I will continue to have great opportunities to explore and develop my physical, mental and emotional potential…and I will always be a work in progress, lol. See you in Columbus!!

Love ya!
Oksana
IFBB Fitness Pro
www.oksanagrishina.com

Follow Oksana on twitter at @OksanaGrishina and like her Facebook page.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: diet, oksana grishina, road to the arnold

Jessica Paxson Fitness Confessions – Hardbody Road to The Arnold

February 6, 2013 by Hardbody Staff 1 Comment

Jessica Paxson checks in to give us the latest on her road to the Arnold. Jessica talks about ditching excuses and instead of just looking like she’s in shape, she really is in shape. Jessica is just a few weeks out from the Bikini International in Columbus, Ohio.

Jessica Paxson – 2013 Bikini International Contender
“Don’t just look like you’re in shape, BE in shape!!!!”. Ah, I can still hear the words of my trainer Mike Davies being yelled at me as he would put a going through one of his brutal boot camp workouts. I have to confess, it’s been a long time since I have trained with that motto in mind. I started out in this industry as a fresh faced 21 year old. I came from a competitive dance, cheerleading, and gymnastics background. I was up for and ready for the challenge of training hard and busting my butt to get in shape for shows and challenging myself with new and different training styles. I think somewhere along the way I got lazy.

Of course you cannot be that lazy to get your body in shape for a show, but I stopped really challenging myself with my training, and kind of lost that excitement and passion I had when I trained in the gym. Don’t get me wrong, I pushed myself and had great workouts, but it just wasn’t the same. I would attempt a few boot camp style workouts and my joints would hurt, I would be winded and pissed off I wasn’t at the top of my game anymore. So, I never stayed consistent with it.

After getting tired of making excuses, I am happy to say… I don’t just look like I’m in shape, I AM in shape! I have added one boot camp class a week (starting with two this week) and my training has changed to more giant sets, plyos, and circuit style workouts. I pushed through the aches and pains, and I feel GREAT! I am loving the challenge and I have that fire and passion back! I love the group of women (and sometimes men) that take my fiance and I’s boot camp class. We all have a love hate relationship with the class and push and encourage each other. It’s a total rush! If you are a competitor, you know that show prep can get draining and repetitive. So, challenge yourself! Do something different with your training and enjoy the process! Nobody is making you do this and what is the point of getting stage ready if you are miserable while doing it?!

Happy training to y’all! Stay fit and God bless!

Jess

*If you live in or around the Centerville Ohio area, join Blair Mone and I for a boot camp class Thursdays at 7pm and Saturdays at 11:30 am at Club 51 Fitness (51 E. Spring Valley Pike Centerville Ohio 45458). Email me at jessicapaxson77@hotmail.com for details!

Follow Jessica on twitter at @JessFit.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, bikini, confessions, jessica paxson

Ryall’s Road to the Arnold – Amping Up

February 3, 2013 by Hardbody Staff Leave a Comment

IFBB Fitness Pro Ryall Vasani stops by to give us an update on her Fitness International prep. We’re under one month out from the big show in Columbus, Ohio. Read what Ryall’s up do and her hardbody state of mind.

Ryall Vasani – 2013 Fitness International Contender
Hi Hardbody fans! Anticipation is indeed building with less than 4 weeks to go until the Arnold Classic… I’m starting to feel excited now!

I had a very productive week in the gym. I’m still focused on building a wider back, fuller delts and calves and adding more volume to my outer quads. I’m very goal motivated – I’m go back to the drawing board after each competition to re-evaluate the feedback I received from my coaches, judges and fellow competitors. I use a training journal daily to keep me focused, on track and motivated to lift heavier than the week before. I’m currently consuming around 1800 calories/day and feeling really good with the fuel I have for the amount of training I’m doing. My last competition was just December 8th and since then I’ve stayed on track with my nutrition and training. It truly has become my lifestyle as I enjoy how I look and feel when I eat healthy. This has made ‘dieting for competition’ easier as I go – the more I live it the more it becomes a greater part of me and the less extreme my diet has to be for my preps. By staying in shape and not adding more than 5Lbs of body fat to my physique in the off-season works really well for me. Not to say I don’t enjoy the odd treat because OH YES I DO… I have a guilt-free indulgence when I feel I need it (usually every couple of weeks), however I’m very focused on keeping these moments in moderation and getting right back on track. Plus the more body fat I have the harder my routine practices are. It’s like flipping around with a permanent weight vest!

The past week my primary training focus has definitely been amping up the intensity of my routine. I find the endurance component is always my greatest challenge. 2 minutes straight of go-time – flipping, pushups, strength moves and holds (and doing them all with a smile!) taxes the cardiovascular system like nothing else. So in addition to skill training and routine practices (which happens 5 days/week) I’ve been doing 4 sessions/week of interval training with a variety of work to rest ratios to hit all three energy systems. I’ve also added an endurance drill after every routine practice and I’m telling you this is really hard to do AFTER a full routine session! There have been days I can barely finish these drills and I’m crawling across the floor in a pool of sweat to get it done – which is when I remind myself that if it was easy everyone would do it. I don’t believe you have to be better than everybody else. But I do believe you have to better than you ever thought you could be.

Here’s a clip from today’s crazy endurance drill.

Thanks for reading and for following my Road to The Arnold.

High-5!

Ryall

Check out Ryall’s website and give her facebook page a “like”. You can see her competition photos on bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Photo courtesy of Ryall Vasani.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, blog, fitness, ryall

Soft Tissue Therapy & Active Stretching a Staple for Fitness Pro Bethany Cisternino

January 29, 2013 by Isaac Hinds Leave a Comment

One of the leading ladies in the IFBB Pro Fitness divisions, Bethany Cisternino checks in with and update on how she trains and what she implements to avoid pain. She says, “there is no secret or magic diet that works for everyone” and no we couldn’t agree more. Bethany is under 5 weeks out from the Fitness International in Columbus, Ohio.

Bethany Cisternino – 2013 Fitness International Contender
What’s up hardbodies?! I hope you had a productive week. I am within 5 weeks of Fitness International and it’s time to step it up a notch. Weight training and routine training definitely get more intense and there is no room for self – doubt or excuses.

There is no secret or magic diet that works for everyone. After years of competing and manipulating my diet and training regimen I believe I have a good grip on what works and does not work for me. What works for me might not work for anyone else. I do a 12 week prep slowly incorporating cardio, then I add in routine training 6 weeks out, and I weight train hard and heavy all the way through my diet up until the week of my show.

After 18 years of gymnastics, and in my 7th year of fitness, my body cannot handle too much routine training. As I get older my muscles get sore faster, my joints ache more, so I cannot train like I used to. At most I practice my routine 3-4 times a week, most of my conditioning comes from weight training and traditional cardio. While I have learned to train “smarter”, I have also learned there are people that specialize in muscle and joint management who can also help me. I want to be able to walk when I’m 50!

Soft tissue therapy and active stretching have become a staple in my training. Soft tissue therapy is considered a neuromuscular therapy. Soft tissue therapy (STM) techniques are designed to influence musculature, connective tissues, and the nervous system. STM has many benefits (relaxation is one) but for athletes who are constantly stressing their tissues, muscles, and metabolism, STM could be a great path for your body. STM can help muscle function and balance by releasing tension allowing the muscles to relax and regain their strength so muscle pairs work in harmony. STM can also increase blood flow to an area which increases the rate of supply of nutrients and removal of waste and possibly the substances that cause pain.

If you have any questions about soft tissue manipulation, tweet or direct message @Meridian_sports or @Shulim25. David at Meridian Sports has been a huge part of my training and every day health!

Have a “hardbody” week! Message me on twitter @Bfitness80 and help me decide what body part to talk about next week!
For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, bethany cisternino, fitness, relax, stm

Fitness Pro Ryall Vasani Road to The Arnold

January 28, 2013 by Hardbody Staff Leave a Comment

Ryall Vasani was born and raised in Canada but now calls Barbados home. She’s working on a new fitness routine for her first trip to the Arnold. Ryall shares how she went from placing last to becoming a top contender in every show she enters. Find out more about hardbody fitness pro, Ryall Vasani.

Ryall Vasani – 2013 Fitness International Contender

Hi Hardbody! It’s Ryall Vasani here bringing you my news as I prep for my first-ever Arnold Classic.

A Little Bit about Me:
I was born and raised in Alberta, Canada but now, this transplanted Canadian girl, call the sandy beaches of Barbados home. In 2007, I competed in my first fitness competition (I was living in Bermuda at the time working as a Dental Hygienist) and won both the Bermuda National Championships and the Central America and Caribbean Championships to qualify for my pro status that same year. And so the dream began!

Reflecting on my 2011 Season:
I had just come off my most exciting season to date. I took 10 months off after 2010 to rest and put on some muscle. My season started in Sept 2011 and I competed in five competitions between that time and December. My results were greater than I had ever imagined…I had finally found the right team of coaches and found my own balance with training to make a difference in where I had been placing in previous years. The highlight was indeed finishing 7th at the 2012 Olympia. It was magic. It was my first competition that I truly soaked up every moment (I am typically a bundle of nerves!) and enjoyed the actual experience of performing. My last competition in Miami ended on a high note with a win in the physique round and an overall 3rd place finish.

My 2011 season was the first season I realized that I’m not just competing to win, I’m competing because it’s a huge part of the person that I’ve become. The other realization I had last season was how powerful our minds are in helping us to achieve our goals. This was the first year I believed, in my mind, that I could be a champion. Having faith in myself, working harder than I’ve ever worked before and keeping a positive attitude every day (not just at competitions) were key factors for me being the best ‘me’ ever. Win, lose or draw – I showed up with a positive attitude and brought my best. You can’t quit if you lose (I placed last in a competition in 2010) – you’ve got to pick yourself up, dust yourself off and set a plan for the next event.

My Prep for the 2013 Arnold:
I am beyond excited, honored and so thankful to be competing in the 25th Anniversary Arnold Classic. My preparation is in full swing as I’ve just returned from a productive weekend training session in Miami with my choreographer Renzo. I’m working very hard on a shiny, new routine with improved skills and a lot of energy. I also spent a week in November in Spokane, WA training hand balancing with Steve Atlas. This year I’ve restructured my training to include more skill, endurance and routine work, as this was my weaker area last year. I want people to remember my routines, to see how much fun I’m having up there and for my performance to leave them smiling and saying WOW!

As for my physique, my coach Tad Inoue has my body on track and I’m feeling really well at this time (on days when I get enough sleep!). I was delighted to receive some positive feedback about my physique last season, so now I’m working on fine tuning some areas and bringing an improved package to the stage. This is a really nice change from always needing more muscle and spending 5 days/week on heavy lifting sessions!

My greatest challenge right now is trying to balance my nutrition and fitness consulting business with a full time competition schedule. Some days I feel like a hamster on a wheel and it’s all I can do to hold on. I really love my clients and my work as helping others achieve success has been the greatest part of my success. I never want to give this up, so I’ve had to slow down a bit – I’m not really Wonder Woman! I’m learning what I can handle as I go. I’m also realizing that the illusive word ‘balance’ is very difficult to achieve in this sport. I know my challenges are small compared to many and I keep this in mind every day when I wake up. Attitude is everything!

With less than 5 weeks to go until the big show I couldn’t be more excited. I love to compete and I love pushing myself to be the best I can be every day. I am living my dream. For me I’ve already won!

Thank you so much for reading and for all of your support.

With love AND lunges,
Ryall

Photo courtesy of Ryall Vasani.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, canada, competitor, fitness, ryall, vasani

No Excuses: Trish Warren’s Baby Weighted Workouts

January 21, 2013 by Hardbody Staff Leave a Comment

Hardbody Mom, Trish Warren checks in with an update on her Fitness International preparation at the half-way mark. Trish has an active 11 month old daughter, Faith, that keeps her busy along with running a business, being a wife and preparing for her return to the stage. The Texas Fitness Star also shares some fun photos of how she includes her daughter in her workouts. Check out Trish’s Hardbody Road to The Arnold.

trish-warren

Trish Warren – 2013 Fitness International Contender

The half-way mark is here! With only 6 weeks to go, I am feeling good about my progression to date. I am a little nervous to see where I end up placing after sitting last year out. I am fully aware of my competition, and I know that I have to bring my “A” game to keep up with their awesomeness! This is a challenge that I have accepted, and am working way harder than normal to be fully prepared. I take every second of my training seriously and have really thought outside the box as far as routine to bring a unique performance that fits my personality. I am working with my good friends Audrey Steinle and Amanda Morris to help me step out of my comfort zone and try something new. I am also working with Sheilahe Brown who helps me take what Audrey, Amanda and I have come up with to a whole new level. Let’s just say we make the steps, and Sheilahe puts the pep in the steps! I am also a little, scared of Sheilahe who brings her beating stick to every practice! I don’t dare tell her I can’t do something! I know my body doesn’t move like hers, but I sure try to make it look like it does LOL!

friends Trish & her friends working out together.

Now that I feel like my routine is shaping up to be the best one I have done, I can focus more on refining my physique. My training is definitely different than in the past. I have decided to bring Faith (my daughter) along with me to the gym. I love the aspect that Faith gets to enjoy her training time too! She get’s so excited when we pull up to the gym. Instead of picking up a 20lb dumbbell to do ball squats or walking lunges, I just pick up Faith! I know most women would have a hard time getting in a good workout with their baby hanging around, but I am lucky that Faith enjoys our training time and makes herself part of the group. Let’s face it, when you are a mom, wife, business owner, and getting ready to compete, sometimes I have to improvise and train at home utilizing Faith as my weight, all the while keeping her entertained. I have learned to become very creative when it comes to training and keeping a curious baby content.

My husband, Branch and I have both learned that a happy baby is a happy home.

Fun workout photos with Trish & Faith.

: Lunges with Baby Weight.

: Baby Faith Giving Mom some Tips

: Sit-ups with Faith.

: Baby weighted pushups.

Now that I have somewhat of a normal routine, and training schedule, I have to figure out a time to fit in my cardio. This has not been an easy thing to do with a very active 11 month old! I have had to resort to late night cardio sessions. I am not thrilled about this but have no other options. Faith usually goes to sleep between 8:30 and 9:00pm, and then I mosey into the garage to finish out my day. If we put her to bed any earlier she will be up at 4:00am, and I am not a morning person! I like to use my cardio time to peruse through my routine sessions and envision how I can make it better!

I end my day with a hot soaking Epson bath, prayer time, and a good night of sleep! I am very thankful for the many blessings the good Lord has given me!

Until Next Time… Love Life and God Bless,

Trish Warren

Check out Trish’s contest photos and competition history. Follow her on twitter @trishwarren and on facebook. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Photos courtesy of Trish Warren for HardbodyNews.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: baby, childen, fun, hardbody mom, mom, no excuses, trish warren workout

Seven Ways to Find Balance in Your Week with Candice Keene

January 21, 2013 by Hardbody Staff Leave a Comment

Candice Keene is juggling college classes and preparing for the 2013 Figure International. She checks in this week to share her top seven ways to find balance. She shares what works for her and how you can implement them into your daily routine.

candice-keene-a

BALANCE
This week demanded extra thought, preparation, and being sure to sticking to my planned schedule. This is where to-do lists are extremely handy! This is the second week of classes so everything is on the up and up. Last week was course overview, add/drop etc. This gave me a little room to run those extra errands that I’ve been meaning to do, or write up a few more game plans to conquer over the next 5/6 weeks, and hustle some ProCakez. I am taking two on-campus classes and two online classes. As much as the online classes seem convenient, they can actually bite the dust if you’re not on top of it! Previous semesters I have crashed and burned with the online courses… thinking, “Oh I’ll do it tomorrow,” or “I’ll catch up the past few weeks this weekend.” Ummmm… NO! Lol ..talk about pulling your hair out! And the closer a show approaches, forget about it!

I started going back to school the same time I started competing, so I’ve been able to juggle and balance it all pretty well..but man, it can be a biotch! Lol  So, by creating a weekly schedule that you HAVE to be disciplined enough to follow, creating detailed to-do lists (detailed because when you are taking 4 classes, the brain tends to forget a lot especially when the carbs drop lol), and creating a repetitive habitual daily practice, this just makes life a hell of a lot easier. By not stressing as much, you are able to keep your cortisol levels in check, which we all know how detrimental high cortisol levels can be to fat loss!

Also, just as important as external balance is, internal balance is just as important if not more so. If there is internal chaos mentally, spiritually, emotionally… you can never perform optimally in what you are trying to do in your external life. It’s all about BALANCE.  So to sum up my balance mechanisms and then some, here are my top seven ways to achieve all over homeostasis:

1. Prepare - Have one day in the week (preferably Sunday) to prepare bulk quantities of food to last through the week.

2. Set aside a quiet hour for you to brainstorm and reflect on what you need to do for the week ahead (school, job, training, misc errands etc). Then create a daily schedule with daily to-do’s within them.

3. Listen to positive audio or read self-help books at least one hour a day to keep your mind in check.

4. Visualize your end goal everyday as a constant reminder to yourself to not slack with your schedule and your to-do’s. Remember, consistency is key.

5. Have a little girl time with the gals. Even if it’s a weekly track workout, you still have that communication and support from your besties.

6. Find time for weekly yoga and massage. These will ensure a calm state of mind.

7. And finally, practice Gratitude.

Have a great booty kicking week everyone!!   Until next time!

Xoxo
CK

Follow Candice on twitter at @candicekeene, Instagram @candicekeene and like her facebook page. Check out her competition photos on Bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Lead image courtesy of Candice Keene.

Filed Under: Arnold Classic, Road to The Arnold, TIPS

Fiona Harris “No Regrets” – Hardbody Road to The Arnold

January 21, 2013 by Hardbody Staff Leave a Comment

Last year this time, Canadian Fitness Competitor Fiona Harris was preparing for the Arnold Amateur competition. This year, she’ll be heading to Columbus once again however it will be as an IFBB Pro. Fiona made an immediate impact in the top spots in 2012 and went from amateur to Olympia competitor all in her rookie year. She joins us in her journey to the Fitness International. Check out what Fiona has to say in what was a whirlwind rookie year and why she lives by the motto, “no regrets”.

fiona-harris

Fiona Harris, 2013 Fitness International Contender

NO REGRETS
Wow, what a difference a year can make. This time last year I was prepping to compete as an amateur at the Arnold Classic and this year I will step on stage as an IFBB Pro. To say these past 12 months have been a whirlwind would be an understatement. I’ve been extremely blessed and provided with opportunities many competitive fitness/figure athletes would only dream of. Since earning my IFBB pro card at the IFBB World Championship Qualifier in April 2012, it has been an amazing ride of back to back shows taking me to new and amazing places.

One week after earning my pro card, I stepped on stage for my debut at the Pittsburgh Pro Show. There was definitely some fear and trepidation in joining the pro circuit so quickly, but my coaches had all the confidence in the world in me. And thank goodness they did! I walked away from my first pro show with a 3rd place finish and a bucket full of confidence. Following another 3rd place finish at the Toronto Pro Show in June, I solidified enough points to compete at prestigious Olympia. This had only been a distant dream six months earlier and now I would be having the opportunity to stand on stage with the top fitness competitors in the world. And what an amazing experience it was. It truly lived up to my every expectation!

Two weeks following the Olympia, I once again boarded the plane, this time to compete at the Arnold Europe in Madrid, Spain. Having the opportunity to travel to such a beautiful country and compete in the sport I love so much was another fantastic opportunity. As if four shows in six months weren’t enough, I decided to stay the course and compete in two more shows, the Fort Lauderdale Cup and Miami Pro, in order to try and earn points for the 2013 Olympia. With the new qualifying system, each fitness competitor is anxious to solidify their spot for the coveted event. My approach is to do everything I can possibly do to make that happen, so that if the chips don’t fall in my favor, I can honestly look myself in the eye and know I had no regrets! That is and will continue to always be my philosophy in life – “No Regrets”. Train as hard as I can, give 110% effort in and out of the gym, show my passion and love for my sport and be proud of what I accomplish each time I step on stage.

Everyone always comments on how hard I train, how much I compete, how dedicated I am to the sport. And they ask me why I put myself through it? My answer is simple – I love it! It is a privilege to compete with the best in the world in a sport that requires such self-discipline, focus, hard work and athleticism. I am as focused and determined as ever for the upcoming Fitness International. To be 1 of 10 fitness competitors provided with the opportunity to step onto the Fitness International stage is a privilege in itself. I plan to continue training as hard as possible to bring the best physique and routine I possibly can, so that I know I can step off that stage at the end of the day and say I had “No Regrets”.

Fiona Harris

Follow Fiona on twitter at @fionaharrisfit, like her Facebook page and visit her website www.fionaharrisfitness.com. Check out Fiona’s competition photos here. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Lead image courtesy of fionaharrisfitness.com

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, canada, fiona harris, fitness, hardbody, rookie

Nicole Duncan “Keeping It Real” – Hardbody Road to The Arnold

January 21, 2013 by Hardbody Staff Leave a Comment

Nicole Duncan is a veteran to the Fitness scene and will be making her fourth appearance at the Arnold Sports Festival. She has some of the best gymnastic moves in the IFBB Pro League and is know for her high flying routines. You can always count on Nicole to mix in some dance moves and get the crowd excited with her routines. The former NFL cheerleader joins us en route to the Fitness International. She chats about the Fitness sisterhood, what it’s like to prepare for a show during the winter months and more.

nicole-duncan

Nicole Duncan, 2013 Fitness International Contender

Keeping It Real
Nicole Duncan here, checking in from Oxford, GA. I actually grew up here and my neighbors have horses in their yard. There are cows, guard llamas, goats and even chickens at various yards in either direction with in a 5 mile radius. This is home where I was born and raised. Everyone here knows me as the “Atlanta Falcons Cheerleader” but most have no idea what a fitness competitor is. They think Olympics when I say Olympia. I got my pro card in 2006 and have been competing in competitions since 2002. This will be my 4th appearance at the Arnold and I am truly honored to be representing such a unique and exhilarating division. The fitness girls share a bond like no other. It’s a true sisterhood of hardcore, hardbody women both amateur and pro. You have to be a bad ass to do fitness – I’m just saying.

Prepping for the Arnold is never easy. My body and health does all sorts of wacky things during the winter months. I can’t recall ever getting ready for this show and not being sick. Oddly enough, embracing that and accepting the challenge has made prep just a little more bearable. I’ve somewhat changed my mindset as well. Six years ago when I started prepping for my first pro show, my only focus was winning. Now, I have quite a few goals in mind that keep me motivated.

1. Focusing on Being the Best Me – This industry ain’t no joke (pardon my grammar). If you get so focused on winning it will chew you up and spit you out. There are politics in everything but who cares! When I finish my career as a fitness competitor, no one will remember exactly where I placed and when, but they will remember my routines, how much fun I was back stage & that I hung in there and improved year after year. I started competing because it was fun and allowed me to express myself in a unique and rewarding way. Fitness is the fountain of youth. Competing keeps me young & healthy. And if I look like I’m having a blast during my routines, it’s because I AM!

2. Maintaining My Professional Career – Competing can be a full time job. In the past I’ve put everything on the back burner during competition time. I’ve recently been hired to work at a new fitness club in my area plus I continue to coach gymnastics & choreograph routines for fitness competitors. This time I’m working around the clock to keep my business and finances in check, working smarter so that my foundation is set. It’s right back to work when the show is over. I’m getting older and realizing that I want other things in life too! It’s time to put my big girl panties on and set a foundation for my future.

3. Keeping IFBB Fitness Alive! – I got into this because of competitors like Nicole Rollolazo, Jenn Hendershot and Carol Semple. They had the skill and the personality and totally put on show for the crowd. I hope to encourage other women to go for their dreams and compete in fitness regardless of where the trend may go. I coach young gymnasts, dancers & cheerleaders. I hope that one day they will have this avenue to continue their skills as healthy adults. Fitness has totally shaped my life. I’d be sad if that option wasn’t available for others.

So, there you have it. It’s been quite a tough week but God is good and I will manage.

Fitfully Yours,
Nicole Duncan

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, atlanta flacons, cheerleader, fitness international, nicole duncan

Candice Lewis’ Hardbody Road to The Arnold

January 19, 2013 by Hardbody Staff 1 Comment

Candice Lewis is coming off one of the best years of any IFBB Pro. She made history by winning five shows in 2012, a record that she now shares with Erin Stern and Nicole Wilkins. Candice has her sights set on the Figure International title and working hard in Arizona to reach the top spot. Candice opens up about being a little freaked out and what she’s working on en route to her first trip to the Arnold stage.

candice-lewis

Candice Lewis - 2013 Figure International Contender
My name is Candice Lewis and I am a proud native of Chandler, Arizona. The last few years have been exciting times since the 2011 Jr. Nationals, where I won overall Figure Title. This will be my first trip to The Arnold Classic. It is such an honor and dream come true of mine to be invited to such a prestigious event. The excitement is driving me crazy!

I have been working my butt off from the start of my pro debut in October 2011 to December 2012. I have competed in a total of 10 shows so I’ve been a busy lady. If someone would’ve said “you’re going to diet all year long and like it”, I probably would have complained and confessed that I needed to have my daily fix of froyo and cupcakes to survive. With hard work and having a BIG dream, I’ve manage to win five pro shows, making history along with Erin Stern and Nicole Wilkins. Wow, freaking amazing!!!! Not many people have the opportunity in their life to achieve their goals and to inspire others. That’s what motivates and drives me.

My Arnold prep is completely different from any other show I’ve done which makes me a little uneasy. Ok-ok, I’m freaking out but in a good way only because I trust my trainer Damian Segovia 120%! He is proven and knows his stuff. The only person that needs work is me. I call this chapter in my show prep, me vs me. The first me is the physical me and she is on point. The second me is my state of mind. She is a work in progress but we’re getting there, slowly but surely, baby steps. I’m looking forward to this prep and being the best I can possibly be. I have to know and believe with all my heart that I will be a contender on the Arnold stage as long as I put in the work! Even after five pro wins, finding my confidence is my biggest challenge but deep down I know that confidence come from hard work, sacrifice and dedication. If I can incorporate this in my prep, I know I will step on stage and look my best and that’s what it’s all about!

Thanks for reading. In my Arnold voice “I’ll be back!”… Next week

Candice Lewis

Follow Candice on twitter @icandylewis and become a fan on Facebook. Check out some of her contest photos here. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, candice lewis, compete, figure internationl, froyo, workout

Meal Preparation Tips from Fit Mom Yeshaira Robles

January 19, 2013 by Hardbody Staff 1 Comment

Yeshaira Robles shares her tips to preparing meals and making sure she stays on track with her busy schedule. Check out what her day is like with work, working out, being a mom and preparing for the Bikini International. Yeshaira also shares some fun photos of herself with Mr. Olympia, Jay Cutler. You can’t help but cheer for her every time you see her smile.

yeshair-arnold

Yeshaira Robles, 2013 Bikini International Contender

Wow what a week!! My body is starting to feel back to normal, I love all the sore muscles. I trained every day last week Sun-Thurs Holllaaa. I did my cardio and kept my food semi-clean. It usually takes me a week to get back in action, so by the 2nd week its on. I’m starting to have the crazy competition dreams: no tanner on, my hair a mess, missing my shoes etc Ha.

I like to prepare all my meals for the week on my day off, that way I don’t have to worry about getting a meal in when I have a busy schedule. My suggestions to you guys is to cook everything in one shot: chicken, fish, sweet potatoes, rice etc.

• Weigh them out and put them in small baggies
• Take your meals for each day and put them in a large freezer bag and freeze them
• The night before take out one bag and put in the refrigerator, that way it thaws out over-night

I always cook my breakfast in the morning (can’t eat frozen eggs and oatmeal lol)

This is how I start my day when I’m not working:
* morning cardio on an empty stomach.
* breakfast and get my daughter ready for school.
* back home to sleep for 2 hours
* eat my 2nd meal
* gym time weights and 2nd cardio
* house duties and answer emails
* pick my daughter up from school. We always go for ice cream or a cupcake. (if I’m dieting I don’t have any, If I’m not dieting I do)
* homework, playtime, dinner and movie of choice then bed time for her
* my alone time, I like to watch TV

Every day it changes around because I also work full-time.

yeshaira2 Yeshaira with Mr. Olympia, Jay Cutler while pregnant & after getting her abs back.

Last week I wrote about how I gained 67 pounds during my pregnancy. I was huge. I was determined to go back to my normal weight it didn’t happen as fast as I thought it would, but I made sure that I was consistent each day. Some moms out there find it difficult to drop weight and it all comes from within. You have to want it. People called it baby weight, no it wasn’t baby weight because the baby came out and I was still heavy!

If there are any new moms out there reading this never give up! Trust me, anything is possible, and I’ve made so many of my dreams come true. I’m sure you can too..Always remember that it’s not going to happen overnight, in a week or in a month. But it will Happen!

Ladies feel free to email me if you have any questions yeshaira@gmail.com.

Until Next Time,

Train hard and Rock on!

Follow Yeshaira on twitter at @yeshaira and like her Facebook page. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold, TIPS Tagged With: arnold, compete, fitness, meal prep, mom, yeshair

Candice “Trini” John’s Road To The Arnold

January 19, 2013 by Hardbody Staff Leave a Comment

Candice John joins us in her journey to the 2013 Figure International. Candice has steadily risen in the pro league ranks and has positioned herself to be a contender in her first Arnold appearance. She’s the first IFBB Figure Pro from the Caribbean and had to make her own path to the top. Candice hasn’t always been in the top spots though. She shares how she found her inner confidence and writing down goals has helped her take things to another level

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Candice John – 2013 Fitgure International Contender

Hi Hardbody readers, my name is Candice John, better known on the competitive circuit as “Trini”. I’m from the Caribbean island of Trinidad and I’ve been competing as an IFBB pro figure athlete for 7 years. This will be my very first time competing at the Arnold, so it seems fitting that my topic of discussion is ‘Allow Yourself to Dream’. It sounds cliche, right?? Well, I am living proof that one must dream big and set goals, even if they might sound crazy to others. I got my IFBB pro card from the Caribbean and Central-American Championship. As the first IFBB figure pro from the Caribbean, there was no road map for me to follow.

Let’s just say I had a very challenging start to my pro career. It was only within the last couple years that I began to understand what it really took to compete on this level.

Believe
Last year was a great competitive season for me. Three years ago, I wrote down two goals. One was to win a pro show and the other was to get a placing at the Olympia. Do you know what was extra special about my first pro win? Two years earlier I competed at the same show, the Pittsburgh Pro, and did not place. Yup, those two letters (NP), short for “not placed”, were placed next to my name at the bottom of the list of competitors who actually got a numerical placing. I felt like I got a one way ticket to an emotional abyss. I felt extremely disappointed. I was so confused. My biggest question was, “why should I continue if I’m not good enough to even get a placing at a pro show?” But, there is one thing I can truly say about myself… I have a CRAZY fighter spirit. Seemingly unreachable goals serve as great motivation for me.

Act
In 2012, I knew I wanted an opportunity to compete in the Figure International, so what did I do? I acted as if I was already invited. I had not even sent in my request, but I started prepping as though I had already been selected. Faith and belief in myself were always followed by action. But, to be honest, there is often a time lag before I actually get the ball rolling. I once heard that courage is not the absence of fear, but the management of fear. I had to first get the inner confidence, so I consulted with my coach and she told me “Hell yeah, go for it!”

I have to act on my beliefs in order for my dreams to materialize. In 2010, after my result in Pittsburgh, I re-calibrated my emotions and got crazier. I actually booked a ticket to Las Vegas to compete at the Olympia which I had not even qualified for. It so happened that I failed to qualify for Olympia that year. But, delays are not denials! I eventually qualified in 2011 by placing second at the Toronto Pro Show.

Stay on the grind
I cannot allow myself to be distracted by the noise from naysayers. I know where I’m at, and I’m still not close to where I want to be, but I know I must be the one working while others sleep. It has always been like that for me, at least. A true story is that at the stroke of midnight on New Year’s Day, my parents called me to wish me Happy New Year and I was on my stepper training. I knew I wanted to bring in the New Year exactly how I wanted the rest of the year to continue… productive and on my grind. Now mind you, let’s be honest, all this doesn’t guarantee a top placing, but it set a work ethic and spirit inside me that brings me closer to realizing my dreams.

Till next week. See you guys.

Candice “Trini” John

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, candice john, carridean, figure, figure international

Inaugural Arnold Classic Champion Rich Gaspari To Receive Lifetime Achievement Award

January 19, 2013 by Hardbody Staff Leave a Comment

Inaugural Champion Rich Gaspari To Receive Lifetime Achievement Award
The Arnold Classic will celebrate its 25th Anniversary during the 2013 Arnold Sports Festival by honoring all former past winners of the men’s professional bodybuilding championships named in honor of Gov. Arnold Schwarzenegger, the sport’s greatest champion.

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Four-time winner Flex Wheeler, three-time champion Jay Cutler and 2001 champ Ronnie Coleman will headline the former Arnold Classic champions who will return to the Veterans Memorial stage on Saturday, March 2. Also returning will be two-time winners Kevin Levrone, Kai Greene and Branch Warren, inaugural champion Rich Gaspari, and Mike Ashley, Shawn Ray, Vince Taylor, Michael Francois, Nasser El Sonbaty and Victor Martinez.

Rich Gaspari, who won the inaugural Arnold Classic in 1989, will be honored with the 2013 Lifetime Achievement Award during the 25th Anniversary Celebration.

Dexter Jackson, who won the Arnold Classic, in 2005, 2006 and 2008, will try to tie Wheeler’s record of four wins at the 2013 Arnold Classic. He is the only former champion in the 2013 field and will be making his 14th appearance in the Arnold Classic.

“We look forward to welcoming all of our great Arnold Classic champions back to Columbus for our 25th Anniversary,” said Jim Lorimer, who co-founded the Arnold Classic with Schwarzenegger in 1989. “The Arnold Classic has grown over the years into one of our sport’s most prestigious events, and was the catalyst for the Arnold Sports Festival – the nation’s largest multi-sport festival.”

Fourteen men have combined to win the previous 24 Arnold Classic titles. Wheeler (four), Cutler (three), Jackson (three), Levrone, Greene and Warren (two each) have accounted for 16 of the 24 titles.

In addition to appearing at the Arnold Classic on Saturday night, all previous Arnold champs will also attend the Arnold Champions & Legends Sunday Morning Showcase on Sunday, March 3 at the Hilton Columbus Downtown. Gov. Schwarzenegger and Arnold Classic, Ms. International, Fitness International, Figure International and Bikini International champions crowned on the weekend will also attend. Bob Cicherello will moderate the program.

The Arnold Classic has grown over the years to include five IFBB Professional League Divisions. In addition the Arnold Classic (professional men’s bodybuilding) and the Ms. International (women’s professional bodybuilding), which also debuted in 1989, the Arnold Classic Weekend also features the Fitness International (founded in 1994), Figure International (2003) and the Bikini International (2011).

The 2013 Arnold Classic and Bikini International Prejudging and Finals will be held Saturday, March 2, 2013 at Veterans Memorial. Ms. International, Fitness International and Bikini International Prejudging and Finals will be held on Friday, March 1, 2013.

The Arnold Classic is the premier event of the Arnold Sports Festival, held annually the first weekend in March in Columbus, Ohio. The Arnold Sports Festival features 18,000 athletes from 80 nations compete in 45 sports and events. Gov. Schwarzenegger attends each year and appears at each event.

2013 Lifetime Achievement Award
Rich Gaspari, who won the inaugural Arnold Classic in 1989, will receive the Lifetime Achievement Award at Arnold Classic on Saturday, March 2 at Veterans Memorial.

In addition to winning the first Arnold Classic, Gaspari’s past titles also include Mr. America (now known as the NPC Nationals), Mr. Universe, Professional Mr. World and three-time runner-up at the Mr. Olympia.

Over the past 15 years, Gaspari has developed a brand of supplements under the Gaspari Nutrition brand into one of the most formidable and popular lines in the world. Gaspari’s determination and love for the sport of bodybuilding has helped his successfully transition from a competitive bodybuilder into an active CEO who tours the globe teaching fitness to others and supporting the sports of professional and amateur bodybuilding.

The Arnold Classic Lifetime Achievement Award was established in 2000 to honor the industry’s legends for their contributions to the world of health and fitness. Previous winners include: Joe Weider (2000), Reg Park (2001), Jim Lorimer (2002), Frank Zane (2003), Bill Pearl (2004), Jack LaLanne (2005), Lee Haney (2006), Cory Everson (2007), Ben Weider (2008), Franco Columbu (2009), Sylvester Stallone (2010), Lou Ferrigno (2011) and Robert Kennedy (2012)

Tickets are available through Ticketmaster at www.ticketmaster.com/arnold or 800-745-3000.

Media Contacts:
Brent LaLonde
Arnold Sports Festival
brent@arnoldexpo.com

614-562-0940

Matt Lorz
Lorz Commnications
mattlorz@rrcol.com
614-443-1877

Filed Under: Arnold Classic Tagged With: arnold, awarrds, classic, rich gaspari

2013 Rockstar Bikini Contest

January 19, 2013 by Hardbody Staff Leave a Comment

The 2013 Rockstar Bikini Contest is being held once again and the deadline is quickly approaching. The winner of this competition will receive quite the prize package. See the details below on how to enter and get a chance at being on the cover of a magazine. The event is held in conjunction with the 2013 Arnold Sports Festival in Columbus, Ohio.

rockstar-bikini

DETAILS:
The Official World’s Leading Online Bikini Contest of the Arnold Sports Festival, Rock Star Bikini℠ presented by Muscular Development and FitnessRX is looking for the next generation of fitness superstars. This contest has drawn hundreds of competitors from across the world. Each competitor will enter the online contest and submit their photos in a bikini front and back shoot. (Deadline 1/31/2013) Rock Star Bikini Contest℠ will choose 12 finalists, as chosen by its celebrity panel of judges representing entertainment, bodybuilding, and the fan. The winner will be announced at 2013 Arnold Amateur Bikini Championships.

Our team creates winners and provides our superstars with an awesome experience and maximum exposure to over 50,000 media outlets, interviews, magazine covers, press releases, modeling agencies, red carpet events and much more to advance their career.

PRIZES:

Grand Prize – $16,000 Prize Package
Cover of Muscular Development or FitnessRX
Multiple page spread in either magazine
Photo & Lunch w/Arnold Schwarzenegger
Professional Photo Shoot
RSB Swimwear Bikini
Trophy
Keepsake Flowers
Gift Bags
Two VIP Passes to Arnold Party with The Pros
Arnold classic tickets and recognition on stage Saturday night
Limo Access to Private events, Kick off and after parties

Betancourt Nutrition 6 month sponsorship deal for the winner that includes:
• 6 months of free promotions, through pictures & videos provided by athlete, then edited and promoted by us
• $200 wholesale monthly allowance of supplements
• Paid IFBB dues for 1 year- estimated $200
• Advertising Campaign (online & possibly print)
• Free Betancourt gear
• *Possible Booth/Event work (promo work is subject to area)

RIO2LA Clothing Co.
Official $1,000.00 Clothing Sponsor to the Overall Winner!

Runner -Ups
Two VIP Passes to Arnold Party with The Pros
Arnold classic tickets and recognition on stage Saturday night
Limo Access to Private events, Kick off and after parties
RSB Swimwear Tees
Keepsake Flowers
Gift Bags
Opportunity to work as a booth girl at the 2013 Arnold Fitness EXPO

Click here to enter.

Filed Under: Arnold Classic Tagged With: arnold, bikini, contest, rockstar

A “Typical” Day with Fitness Pro Bethany Cisternino – The Balancing Act

January 17, 2013 by Hardbody Staff Leave a Comment

Bethany Cisternino has one of the top physiques in the Pro Fitness ranks and as her routines continue to improve so do her placings. She’s coming off a runner-up finish at the Ft. Lauderdale Cup at the end of 2012 and has positioned herself as a leading lady heading into the 2013 Fitness International. She joins us on her Hardbody Road to the Arnold and shares what a “typical day” is like. As you can see her day is anything but “typical” to most but she gets it done!

bethany-cisternino

Bethany Cisternino – 2013 Fitness International Contender

Balancing Act
Hello Hardbodies! Happy New Year!
I can’t believe it is a short 7 weeks until I step on stage at the 25th Anniversary of the Arnold Classic! This will be my fourth appearance and it is still a huge honor and blessing to represent IFBB Pro Fitness. I remember competing in my first Fitness International feeling so lost and overwhelmed. It was so nerve racking to be up against the best and being judged by the best. To top it off (no pun intended) I had a costume malfunction and didn’t get to finish my routine! Needless to say I have improved in my performance at the Arnold and I have learned to focus that nervous energy into a fierce focus that has helped me in the gym and on the stage!

In 2012 I competed in five shows! I ended my season placing 6th at the Olympia and 2nd at the Fort Lauderdale Cup in October. In fitness the two-piece round counts for 1/3 and the routine round counts for 2/3 of the total score. My goal in the two-piece round this year is maintaining a fuller look and keeping the same conditioning I have in the past. Therefore, after my last competition I took a 6 week hiatus from the gym to let my mind and muscles recover. My goal in the routine round is to bring a faster more explosive routine that the audience can get into. Sometimes the audience is so quiet during our routines; I hope I have picked a theme and songs the crowd will like!

Every year my biggest challenge is finding time to fit in all my training without becoming mean, short-tempered, emotional, and overly tired (I’m sure the list could go on). The Arnold is always the first week of March, which means I am teaching and full into coaching indoor track. Time is precious so I stick the same routine every day.

A typical Weekday (7 weeks out)
6:15am – alarm
7:00am – walk my dog Roxy
7:10am – leave for work
7:35am – school starts (I teach high school Biology, Anatomy, and Biomedical Science)
9:00am – meal 1
1:00pm – meal 2
3:00pm – track practice begins
5:15pm – home / meal 3
6:15pm – train and 55 min cardio
8:30pm – meal 4
9-11:30 – shower, lesson plans, grading, emails, tweet, instagram, laundry, prep meals, etc
11:30 – meal 5
12:00 – bed
Repeat

Each week I look forward to sharing with you news about my training, my diet, and how I am achieving my goals for this year. Stay tuned for my experiences with massage therapy and ART as I incorporate those into my training!

Follow Bethany on twitter at @BFitness80. Check out her competition photos on Bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, bethany cisternino, challenge, day in the life, fitness, fitness international, gym, hardbody, workout

Texas Tawna’s Road to The Arnold

January 17, 2013 by Hardbody Staff Leave a Comment

Tawna Eubanks is a rising star in the IFBB Bikini division. She’s steadily moved up in the ranks and positioned herself as a contender in every show she enters. She joins us in our Hardbody Road to The Arnold coverage and shares a bit about herself. They say “everything is bigger in Texa”s and when you see Tawna on stage her smile and energy reinforces that. Follow what the first time Arnold competitor has to say en route to her first trip to the Bikini International stage.

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Tawna Eubanks – 2013 Biini International Contender

Hey Y’all! Tawna Eubanks here!

First I have to warn you, I’m not much of a writer and this happens to be my very first blog…ever! So bare with me please! If you couldn’t already tell from the first two words, I’m Texas born and currently residing in Dallas, TX. I was raised in Waco, Texas… no David Koresh was not my uncle. For whatever reason everyone seems to think that if you’re from Waco your related. Anyways! I currently train clients of all shapes and sizes out of Metroflex Gym of Plano, and I really enjoy the work. I also keep a pretty busy schedule teaching bikini competitors to pose! Texas has a great group of competitors and it’s fun to give back to the sport and help all these girls make the most of their time on stage!

I’ve been competing right at 3 years. It was a passion from the get go! I grew up competing in beauty pageants, dance, ballet, cheer-leading; I LOVED being on stage and still do, it has always felt like second nature to me. Last year was actually my first time to go to the Arnold; I was working a booth for Muscle Nutrition. Little did I know that working a booth at the Arnold would be so INTENSE! GEEZE that’s a lot of people in one spot. It’s a really cool atmosphere and it’s always really fun to meet all the fitness fans and like minded people. The expo is where I spent most my time but I was able to escape to the stage to watch the bikini prejudging and finals. What a great contest… from Men’s Bodybuilding, the Strongman and seeing Arnold is always inspiring. After a great experience inside Veterans Memorial I left pointing to the stage saying “Next year…”

So, here I am prepping for THE 2013 Bikini International Arnold Classic, and I am just tinkled pink! As my first year being on the Arnold stage I am really looking forward to soaking up the moment and taking it all in. Sometimes I get caught up in preparation, training, dieting, traveling and everything else to get ready for a show. I forget to take a step back and realize WHAT I am prepping for, WHERE am I at, WHO I’m next to! Ha! I’ve been working hard on keeping my diet clean and getting to the gym through the Holidays so that I could bring my best package for the Arnold. It wasn’t easy being home with the family where I have a mom AND a step mom who are both Betty Crocker’s. But I managed and I am very excited and super anxious to step out on that stage! It’s really such an honor to be invited to this show and I still can’t believe that I am going to be part of it!

My last show was the Sacramento Pro in November so I am still fresh off stage. This was my second year at the SAC show placing second (Thanks AMANDA love ya girl , and THAT was motivation enough for me to prepare for the Arnold. I always want to strive for better on and off stage. Being that the Arnold is the first show of the year and coming off of a top spot in my last show I am more than amped to prep! I am undder 7 weeks out, training 6 days a week and cardio 6 days a week. I am really glad to share with y’all my journey to the Arnold stage.

Taking it one day at time!
Tawna

tawnadream
Follow Tawna on twitter at @TawnaEubanks and like her Facebook page. Check out her competition photos on Bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, bikini, fitnes, road to arnold, tawna eurbanks, texas

Justine Munro Withdraws from the Bikini International

January 15, 2013 by Hardbody Staff Leave a Comment

Canadian IFBB Bikini Pro, Justine Munro has withdrawn from the 2013 Bikini International. As the saying goes, when it rains it pours. Justine’s exit leaves the 2013 field to sixteen competitors. Last night Noemi Olah withdrew her name from the competition. Justine Munro was invited to the 2012 Arnold but never made it to the stage. Arnold Sports shared the confirmation, “Sad news: @JustineMunro has withdrawn from the 2013 Bikini International. #ASF2013″ via twitter.

Justine responded via twitter this morning as to why she has withdrawn from the competition. She cites a personal choice regarding her job as the reason.

justinetweets

2013 Bikini International Competitors

Noy Alexander
Jennifer Andrews
Jamie Baird
Tiffany Boydston
Abbie Burrows
Lacey DeLuca Lieto
Tawna Eubanks
Ashley Kaltwasser
Lexi Kauffman
Nathalia Melo
Nicole Nagrani
India Paulino
Jessica Paxson
Yeshaira Robles
Marcela Tribin
Anna Virmajoki

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, News & Features Tagged With: arnold, bikini international, munro, out, withdraw

Schedule Change for Bikini International & Ms. International

January 15, 2013 by Hardbody Staff Leave a Comment

The Arnold Sports team informed us today that there’s been a schedule change for the Bikini International and Ms. International competitors. The original schedule had the Bikini International women competing on Friday, March 1, 2013. They will now compete on Saturday, March 2, 2013. The Ms. International competitors will move to Friday instead of Saturday. This is how the schedule was in years’ past so essentially business as usual from previous years.

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Please pass the word to those attending and competing.

NEW SCHEDULE:

FRIDAY – WOMEN’S IFBB PRO EVENTS:
Fitness International, Figure International and Ms. International – Prejudging
Arnold Fitness EXPO
Prejudging – Noon – 2 p.m

Fitness International, Figure International and Ms. International – Finals
Veterans Memorial
Finals – 7 p.m.

SATURDAY – WOMEN’S IFBB PRO EVENTS:
Arnold Classic and Bikini International – Prejudging
Veterans Memorial
Prejudging – 2 p.m. – 4 p.m.

Arnold Classic, Bikini International and Arnold Strongman Classic – Finals
Veterans Memorial
Finals – 7 p.m. – 10 p.m.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic Tagged With: arnold classic, asf2013, bikini international, events, ms. international

Noemi Olah OUT of the Bikini International

January 15, 2013 by Hardbody Staff Leave a Comment

The latest in a string of competitors dropping out of the Arnold Sports comes via the Bikini Division. The folks at the Arnold shared the news on twitter. The tweet reads, “Noemi Olah has withdrawn from the Bikini International. #ASF2013″. We checked in with Noemi and shared with us, “I’m ok, but I can not be there!” She went on to share she hopes to be back in the states to compete sometime soon.

olah-out

Noemi’s last contest was the 2012 IFBB EVLs Prague Pro Championships where she places third. Before that she was the runner-up at the 2012 IFBB British Grand and 4th at the IFBB Sheru Classic. Noemi was the 2010 Arnold Amateur Bikini winner and she made an immediate impact in the pro ranks when she won the 2010 Detroit Pro. The Hungarian Bikini Pro will be missed on stage in Columbus.

See Noemi’s competition photos on bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and follow @arnoldsports on twitter.

Filed Under: Arnold Classic

Mallory Haldeman Meal Plans & More

January 15, 2013 by Hardbody Staff 3 Comments

Mallory Haldeman checks in en route to her first trip to the Arnold stage in Columbus, Ohio. Mallory and her boyfriend, Chris, have been very busy with opening a new GNC store and in the midst of opening a new gym in Las Vegas, Nevada. Mallory shares what her meal plan looks like after getting the flu and what her favorite protein shake is. Check out how the rookie is proving to be a seasoned vet when it comes to show prep.

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Mallory Haldeman – 2013 Figure International Contender

Today marks 7 weeks until I will step onto the Arnold stage for the very first time. So far, I have had a tough time even being able to stop and think about it all.

My boyfriend, Chris, and I are opening a gym, Edge Fitness here in town (Las Vegas) in two weeks. We have been planning for some time now and it finally looks like we are about to be complete. I usually tend to work better while being busier and under more pressure, but this has been intense. I am still working 6-7 days a week with my current clients at another gym in town until we get our gym open. On Sundays, I cover the hours at our GNC franchise store that we also recently opened here in Las Vegas.

Most days, I wake at 5:30am, do my morning cardio and prep all my meals. After, I have my morning clients until around 12pm. The middle of the day consists of checking in on progress at Edge Fitness and completing tasks to get us open for business, as well as doing my own training and more cardio. Late afternoon I head back to work for my evening clients. By the time I reach my house at night I am exhausted! Even though your daily schedule may not look the same as mine, we all have a million things that keep us busy and wear us out during the day. I KNOW its hard to get those work outs in, especially when your dieting and you are dreading hitting the gym for that second bout of cardio. Keep your mind on the prize. I know there is no way I will step foot on that stage and know I didn’t do every single thing I could to look my best. I won’t skip a training session because I am sore, sleep through my morning cardio because I am so incredibly tired ( And I am!!!!!) , or give in to my cravings because that Orange Roughy I just ate didn’t even close to satisfy my hunger.

Right after I started my prep, I got the flu really bad and actually GAINED weight, so after recovering I had to play around with my diet a bit. My coach, Tracey Greenwood, is back on the East Coast (where I lived before Vegas). So, when I have issues on my prep it is tough sometimes being as she can’t be right here with me. We had to switch things up a bit in order for me to catch up. I normally prefer to keep my fish as low as possible in my diet to keep me from losing weight too fast and to keep my body fuller. This way, if needed I can always put it in there to speed things up.

For the next week or two, my meals look pretty much like this: *NOTE this is just an example and NOT exact each day, every body is different and this is NOT what I eat all contest prep. It’s just an idea of what a contest day can look like. This is not going to work for everyone nor should you follow this every day for 12 weeks*

MEAL 1: Egg whites & oats

MEAL 2: Fish & brocoli

MEAL 3: Tuna & green beans w/ almonds

MEAL 4: Chicken & asparagus w/ yam

MEAL 5: Egg whites & chicken w/ spinach

MEAL 6: Fish & asparagus

I also ALWAYS have my protein shake post training. Yes, this is the highlight of my day. Right now, I can’t get enough of Optimum’s new Toasted coconut chocolate. Anyone else have this yet? OMG….

While this is much more fish than I usually like to have, it will assure I am on track to look my very best in Columbus. Arnold 2012 here I come!!!

Until next time ,
Mally

Follow Mallory on twitter at @MalloryIFBB and like her Facebook page. Check out her competition photos on Bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold

Follow Hardbody Candice Keene’s Road to the Arnold

January 15, 2013 by Hardbody Staff Leave a Comment

Candice Keene grew up in Phoenix, Arizona but she currently calls Orlando home. The IFBB Figure pro has steadily improved her physique since turning pro in 2008 and has positioned herself as one of the top contenders in every show she enters. This year’s trip to the Figure International will be her third and she’s got her eye on the top spot. Candice hits on maintaining balance during her prep, something every competitor can relate to. Follow Candice’s Road to The Arnold here on Hardbody.

candice-keene

Candice Keene – 2013 Figure International Contender
Hello Everyone!! My name is Candice and I’m from Phoenix, Arizona and currently reside in Orlando, Florida. I have been competing for a little over four years with my first show being in November 2008. I have competed in four full seasons as a pro and 2013 will be my 5th! This year will be my third consecutive year competing at the Figure International and super excited! I love everything about the Arnold. It’s an exciting weekend full of awesome energy. It’s always within days of my birthday, but this year it falls ON my birthday!!:-)

My last show of the 2012 season was the Arnold Classic Spain in Madrid. What a beautiful city Madrid is! Before that were the Olympia and the Sheru Classic. What keeps me motivated for the first show of the year is just that… The first show of the season. I strive to be better than I was at the end of my previous season. If I know I improve each year with my personal best, to me that’s constant success.

The big weekend is 7 weeks away, and like always… they will go fast! My main challenge I usually face with typically all my show preps is BALANCE. Balance is very important for any success. I balance going to school full time, training and dieting, as well as keeping up with my business. I make ProCakez, which are protein meal replacement cakes (which are amazing!) I have a pretty consistent demand for them in my gym, so by making sure I am able to balance all these aspects, helps me tremendously with not getting overwhelmed.

Each week I will keep you all posted as to how my prep is going, how well i am able to balance everything, and how sane I am remaining lol.
But most importantly, by keeping a clear head, remain optimistic even on those challenging days, and surround yourself in a healthy environment… becoming a Wonder Woman gets a little easier each day.

Until next time!! Xoxo
CK

Follow Candice on twitter at @candicekeene, Instagram @candicekeene and like her facebook page. Check out her competition photos on Bodybuilding.com.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold

Alea Suarez – Hardbody Road to The Arnold

January 14, 2013 by Isaac Hinds Leave a Comment

Alea Suarez joins us as she shares her journey to the 2013 Figure International. Alea turned pro in the Bikini division but her body craved muscle so she made the switch to the Figure division and it paid off. She’s been in the winner’s circle and on the Olympia stage. Now she’s writing another chapter in her competitive career as she heads to her first trip to the Arnold. Check out what this Hardbody mom has to say on her Road To The Arnold.

alea-arnol

Alea Suarez – 2013 Figure International Contender
Hey Hardbody peeps! My name is Alea Suarez. I was born & raised in San Diego, CA and have lived in the Austin, TX area for the past 6 years. I started competing in 2009. I started off my pro status in Bikini & switched to Figure in 2011 with my best placing and first pro win at the IFBB 2012 Dallas Europa Supershow. My last competition was the 2012 Olympia placing 13th.

I’m about 7 weeks out from the Arnold! I have worked at the Arnold expo every year for the last 3 years but I am especially excited about this Arnold because it will be my first time competing there!

I have danced & performed all my life & taking the Arnold stage is what I look forward to most. All of the hours, days, weeks & months of hard work, discipline, juggling schedules, preparation, blood, sweat & tears come down to about 30 minutes on stage tanned, sparkling & glamorously showcasing the result with a big smile & lots of bling. Lol!

My contest prep can be especially challenging, mainly because I homes school my children part-time while running my business Eye of the Tigress LLC. Time management, planning ahead & preparation are crucial for my success. I would not recommend this for the faint-hearted & weak. (No wimps allowed! Just kidding) It makes it all that much more rewarding when I get on that stage. No matter where I place, I know I have climbed a mountain to get there and that is so rewarding in itself. I know I tend to take on a lot but that’s how I roll… BOOM! heheh, There are reasons for that we may get into, but in another blog.

I have a lot of respect for Arnold competitors. For those fortunate enough to get an invitation to this prestigious competition, I have found how challenging it is to eat clean through the holidays and venture out into the freezing cold to get to the gym when you just want to stay home in your comfy clothes! Everyone is shoving cookies & pies in your face and inviting you to holiday parties where there is delicious homemade food galore & you’re pumping more sanitizer than ever in hopes of avoiding the flu that’s going around. ‘Tis the season for the Arnold prep!

Happy New Year Hardbodies! IFBB 2013 Arnold Ms. Figure International competition, here I come!

Alea Suarez

alea-suarez Motivational Series with Alea.

Follow Alea on twitter at @AleaTigress and like her facebook page. You can see her competition photos on Bodybuilding.com. For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold

Hardbody & Bodybuilding.com’s 2013 Arnold Coverage

January 14, 2013 by Hardbody Staff Leave a Comment

Bodybuilding.com is once again bringing you tons of coverage before, during and after the 2013 Arnold Sports Festival. The online fitness giant will once again bring you an exclusive webcast coverage, galleries, previews, results, reviews & more. We’re happy to be partnered with Bodybuilding.com to share in the pre-event coverage as well as be part of the Bodybuilding.com team at the Arnold Sports Festival.

Check out some of the coverage from year’s past of the Arnold Sports Festival. This year marks the 25th Anniversary of the Arnold Sports Festival in Columbus, Ohio. We’ll see you there!

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic

Momma Mamba, Trish Warren Returns to the Fitness Stage

January 11, 2013 by Hardbody Staff Leave a Comment

Trish Warren was at the top of her game in 2011. She had positioned herself as one of the top women in Fitness after years of putting in the work. Her routines drastically improved and her physique was on point. Then her and her husband Branch (2x Arnold Classic Bodybuilding Champion) received the most exciting news of their lives… They were expecting their first child.

Trish was kind enough to share her story and a few photos with us. She shares what few knew about her delivery until now. Join us in welcoming Trish back to the stage and enjoy her journey to the 2013 Fitness International. She’s a huge inspiration to women every where and proving that you can have children and still be fit and healthy.

trish-preggo Trish hit the gym during her pregnancy.

Trish Warren – 2013 Fitness International Contender

Happy New Year Hardbodies,

I’m back!!!! I was very excited to see my name on the Fitness International list again. I have mixed emotions about the Arnold this year, I am ecstatic to be on that stage again, yet bummed that I won’t be cheering my husband Branch on to his 3rd victory! The last time I stepped on stage was at the 2011 Fitness International where I placed my all-time best… 3rd! Shortly after I found out that I was pregnant, and Branch and I were so excited to finally become parents. Faith brings us so much joy and happiness, she completes our marriage! Tooter Maroo (Branch’s nickname for her) has been my sidekick since day one. I never let having a baby stop me from doing what I love, I just pack her up and bring her along! I don’t think she would have it any other way. She tries to dance, lunge, and squat with us, it is so stinking cute! It’s funny how a little 18 pounder can bring a smile to your face every time you look at her!

trish2

All that being said, I had a great pregnancy only gaining about 20 lbs. I continued to workout which I had hoped would make my delivery super easy. Let’s just say things didn’t go as planned. I wanted so badly to have a natural birth, but my body had other plans. I was 1 week past my due date and still not dilating. My doctor Rebecca Robert scheduled me to be induced and ordered me to arrive the night before for cervical treatments to help start the process. This was the second time I would go through this, the first time did not work and I went home for a few days before trying a much stronger treatment. When I woke I had dilated to a 2 and Dr. Robert immediately began the induction process.

I labored until 4:45 that afternoon and with every contraction Faith’s heartbeat dropped drastically, the nurses were getting very concerned which was beginning to stress Branch and I out as well. Dr Robert came in and told us that her umbilical cord was wrapped around her neck and she didn’t think she would make it much longer. At this point I was dilated to an 8 and still did not have an epidural, not because I didn’t want one, but they forgot about it with all the concern over Faith’s declining heart rate. Pain or no pain, I didn’t care what had to be done, I just wanted Faith to arrive safe. An emergency C-section was how I ended up bringing our little angel into the world. Branch barely had time to put on his scrubs before they began the process, it all happened so fast, but it was the right decision. I was later told that Faith would not be here if I had had her naturally! Life is truly a miracle from God! Now Faith is almost a year old, and I have somewhat snapped back to my pre-pregnancy self. I will admit that it hasn’t been as easy as I thought. My body went through the ringer a time or two and I am having to overcome a major surgery to step back on stage.

With only 7 weeks until the Arnold Classic, I can finally say that I am beginning to see my old self again. Everyday gives me more and more confidence that I will be as good or better than before. I continued to drill routine stuff in hopes to make it back on stage in 2012, but ultimately decided to hold off until this year. I have been competing now for 13 years, and the rest has been very good for me. I feel like my body is responding to dieting very well, and I am not having to kill myself with cardio! I am once again working with Dr. Mike Feulner, he is so knowledgeable in nutrition, and has helped me achieve my best physique to date. I am very happy how I am looking at this point, and would venture to say that I am ahead of schedule. He helped me with my pre and post pregnancy nutrition plan, which has been monumental to how my body has responded to contest dieting.

I have no expectations going into this contest. It took me a long time to work my way to the top, and I am doing everything in my power to make sure I am better than my last appearance. My goal is to prove that I still have what it takes to be a good pro, and to encourage women that nothing is impossible.

Until Next Time…

Love Life and God Bless,

Trish Warren

baby-weight-crunches1 No Excuses! Faith goes to the gym with Trish. Momma making it fun for all!

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, fit moms, fitness, gym, pregnancy, road to the arnold, trish warren

Bikini International Jessica Paxson’s Road To The Arnold

January 10, 2013 by Hardbody Staff Leave a Comment

Jessica Paxson has been a figure in the IFBB for nearly a decade. She turned pro at the age of 21 in the Figure division and made the transition into Bikini. This will be her third Bikini International competition and she’s ready to give it all she’s got in Columbus. Jessica joins us to shed a little light on what she’s been up and shares some advice to other women. Enjoy Jessica’s journey to the 2013 Arnold.

jessica-road

Jessica Paxson – 2013 Bikini International Contender

Hey Hardbody Readers!

My name is Jessica Paxson and I am from Dayton Ohio. 2013 Marks my ninth year competing! I can’t believe I turned Pro at 21 and will be celebrating my 30th birthday the weekend after I compete in my third Bikini International competition at the Arnold Classic!

I have to say that the Arnold Classic is my absolute favorite show to compete in! The athletes are treated so well and taken great care of, and the show is run so smoothly! I love that we have pre-judging and finals all on Friday, so I can spend the rest of the weekend working the Optimum Nutrition and American Bodybuilding booth at the expo, and I LOVE that I get to drive a short hour and a half to compete in my home state in front of tons of friends and family!

The last show I competed in was the Sheru Classic in India last October. That was my second time visiting India and it was another amazing experience! I really enjoyed it because all of the athletes got to spend time together which doesn’t always happen at every show. It really felt like we were a team. We got to experience the culture together and were treated wonderfully! I would love to compete in that show again.

I knew that for my next show, I wanted to request an invite to the 2013 Arnold Classic, but I thought I would have a little bit of down time before I had to start gearing up for show prep. I have to confess, I am not one of those anal competitors that is OCD and just LOVES prepping my food and staying on schedule etc.. I honestly wish I were a little more type A. The diet part of competing has always been a struggle for me, which is kind of crazy since my whole career involves the health and fitness industry. I am a personal trainer, sponsored athlete, competitor, and fitness model.

So, I have had to learn the hard way, quite a few times, how important it is to eat clean year round… I am so happy to say that I feel I FINALLY got it after nine years of competing! lol!.

I was enjoying my down time (a little too much : /) when I received a call from Muscle and Fitness Hers magazine saying they wanted to shoot me. I was thrilled to get a chance to shoot with them again! I thought we would schedule a shoot right around the Arnold, like I always schedule my shoots. Nope, they wanted to shoot the first week in January! At first I was thinking… aw man, I don’t get to really enjoy my Thanksgiving and Christmas… then I had a reality check. HELLO!!! Most competitors would kill for an opportunity to shoot for a magazine like Hers!

It was time to REALLY start practicing what I preach. Year round clean eating and a healthy fitness lifestyle! This was the first Holiday season that I didn’t over indulge and you know what? I felt great!!! This all seems so simple, but it really was a hard lesson for me to learn. It’s also hard to admit because as a competitor and fitness model I have women that follow and support my career. I don’t want to have people writing me or telling me they look up to me, when I really don’t follow the lifestyle I preach!

I feel it’s important to talk about these things because women look at the magazines or the competitors on stage and compare themselves to what they feel is perfection…when in all reality a lot of us women struggle with different types of issues in regards to our diet.

I am looking forward to a nice meal after my shoot and getting right back on track with my show prep for the Arnold. It’s all about balance!

Wishing everyone a happy, healthy and blessed New Year!

Jess

Follow Jessica on twitter at @JessFit.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, bikini, diet, india, jessica paxson, ocd, optimum, sheru

Oksana Grishina’s Hardbody Road To The Arnold

January 10, 2013 by Hardbody Staff Leave a Comment

Oksana Grishina has become a fan favorite over the years. She makes difficult moves look simple and if you dare try one of them you’d likely land on your head. It hasn’t always been roses and victory parties for Oksana. She’s had to “pay her dues” as the saying goes and she’s delivered every step of the way. She tied for 16th in her IFBB Pro debut at the 2007 Dallas Europa. Last year, she did something most never thought was possible. She finished ahead of the most decorated IFBB Fitness Pro in the history books, Adela Garcia, at the Arnold Spain competition. Oksana has established herself as one of the top contenders to this year’s Fitness International title. She joins us in her journey to back to Columbus.

oksana-arnold

Oksana Grishina – 2013 Fitness International Contender

Hello guys!! My name is Oksana Grishina. I’m from Kaliningrad, a small city in Russia. I came to the USA 6 years ago to test myself as a Pro Fitness athlete. To get my Pro card I had to win both the European Championship in 2005, and the World Amateur Overall Fitness Championship in 2006. I have been competing as an IFBB Fitness Pro since 2007, and I’m looking forward to my sixth appearance on the Arnold Classic Stage in Columbus, the 25th Anniversary Arnold Classic show!

I’m really excited as I prepare my new performance for the Arnold Classic stage. This is a very creative performance. I’ve been thinking about it for a long time, but I was not ready to take on this character. I am so ready now, and I’m working hard to make it perfect for the fans. I am spending many hours on gymnastics and dance training, new moves, choreography, music, makeup, and costumes, all in a concerted effort to create something to wow the judges and excite the fans. I want to give everyone something to remember and talk about, good or bad.

People always ask me what placing I expect. Guys, from my experience in fitness, each time you prep a new routine, it’s like starting from scratch, and it’s hard to know how your work will be accepted or judged. All I can say is that I am going to do my best. Any other thoughts get in the way. I choose to compete with a positive attitude. I try not to think about my placing, because it is a distraction from doing my best. I am committed to doing something creative and entertaining. If you love to compete, and you love what you’re doing, will your placing change anything? Do what you love to do with all your heart, and be happy with it. I’m very thankful for this opportunity to be on stage, to create something, to entertain, and to be appreciated.

When training for a Fitness competition you must prep both your body and your performance. This can be a challenge, but I’ve found a balance that works for me. I never mix performance training and weight training on the same day. I alternate weight training and performance workout days, training 6 days a week, with two additional cardio sessions each day—including on my “day off”.

The gym is my home, and I do all of this because I love it. I focus on doing my best. I want to give the fans something that will surprise them and thrill them. I love fitness, I love to create, and I love to be on stage. So, I’m already happy.

Love,
Oksana

oksana-avatar1 Oksana on the Olympia stage making difficult moves look easy.

Follow Oksana on twitter at @OksanaGrishina and like her Facebook page.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, columbus, competitor, fitness, grishina, hardbody, oksana

Mallory Haldeman’s Road to The Arnold

January 9, 2013 by Hardbody Staff 1 Comment

Malllory Haldeman will be heading to her first Arnold in just her third year of competing (amateur and pro combined). She shot to the top of the pro ranks after achieving pro status at the 2012 NPC Jr. Nationals. In reality, Mallory has only been an IFBB Pro for a few months but she’s considered a top five contender by many at this year’s Figure International. She’ll be sharing her journey with us here on Hardbody along the way.
mallory-arnold

Mallory Haldeman – 2013 Figure International Contender

For a few years now, I have wanted to attend the Arnold but never got the chance. It doesn’t quite seem real that my first time there will be on the stage! I am really looking forward to getting on stage with all of these top competitors again. I am most excited to see the changes I have made to my physique during my off season and get the chance to be compared to girls that for so long have been my idols!

I have to admit that the first few weeks of prep are really hard for me. It takes a while for my body to start responding to all the hard work I am putting into it. Unfortunately I am not blessed with the best metabolism, SO my diet HAS to be spot on. And I can’t get away with skipping any of my cardio or conditioning. Once I start to see the changes though, I get much more excited for my gym time! It is also easier to eat the around 1300 calories I get knowing I am where I need to be. The first show is also where you get to see all the hard work from the off season shine through and this year, at the Arnold, I am even more excited to see the changes!

I’ll be sharing more soon. Thanks!

Mallory Haldeman

Follow Mallory on twitter at @MalloryIFBB and like her Facebook page.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, diet, figure, internationl, mallory haldeman

Top Fitness Competitor Myriam Capes OUT of Arnold

January 8, 2013 by Hardbody Staff Leave a Comment

Canadian Fitness Pro, Myriam Capes has steadily refined her physique and honed her fitness routines into one of the best in the world. She’s a threat to the top spot in every show she enters. The 2013 Fitness International was looking no different. Until today. The folks at the Arnold Sports Festival first shared the news that Myriam has withdrawn due to injury.

myriam-capes

Myriam finished fourth at the 2012 Olympia. Behind only Adela Garcia, Oksana Grishina and Tina Durkin. On paper it looked like this year’s Fitness International could be between her and Oksana for the win however that battle will have to wait. Myriam’s powerful routines and incredible gymnastic skills will be missed. She finished 6th at the Fitness International last year, fifth in 2011 and 8th in 2010.

An unconfirmed report of an injured back is cited as her injury. If she recovers in time we could see Myriam at the 2013 Arnold Classic Brasil. Join us in wishing Myriam a speedy recovery and return to the stage.

Update: Myriam posted a statement on Facebook. While it’s in French some of you may understand it better than BING translated if for us. HA!

Je vous annonce officiellement que je ne compétionnerai malheureusement pas au Arnold Classic cette année suite à une blessure au dos. Rien de majeur ne vous inquiètez pas mais mon état ne me permet pas de me lancer à nouveau au travers d’une autre préparation. C’est après 12 années sans répris, plus de 30 concours Pro à mon actif dont 4 OLYMPIA et 3 ARNOLD que mon corps me demande un peu de repos!! Alors je me dois de l’écouter afin de revenir en force en septembre pour OLYMPIA afin de monter à nouveau sur le podium!!! Ou qui sait peut-etre avant étant présentement en traitement intensif avec les meilleurs thérapeutes!!! À suivre… Je vous tienderai informer!! Mimi xo

I announce officially that I do competionnerai unfortunately not at the Arnold Classic this year due to a back injury. Nothing major do not worry but my State does not allow me start again through another formulation. It is after 12 years without resumed, more than 30 competition Pro to my assets including 4 OLYMPIA and 3 ARNOLD my body a little rest wonder! Then I have to listen to him to return in force in September for OLYMPIA in order to reach the podium again! Or who knows maybe before being currently under intensive treatment with the best therapists! To follow… I inform you tienderai! Mimi xo
(Translated by Bing)

UPDATED 2013 Fitness International Field:
Fitness International (10)
Bethany Cisternino
Regiane DaSilva
Nicole Duncan
Ryall Graber-Vasani
Oksana Grishina
Fiona Harris
Amanda Hatfield
Tanji Johnson
Kizzy Vaines
Trish Warren

Filed Under: Arnold Classic, News & Features Tagged With: arnold, asf2013, canada, capes, competitor, fitness, fitness international, myriam

Nicole Nagrani’s Hardbody Road to The Arnold

January 8, 2013 by Hardbody Staff Leave a Comment

Nicole Nagrani was the inaugural Bikini International Champion in 2011 and is determined to shake Arnold’s hand once again in the winner’s circle. The champ is back to share her journey to Arnold and what keeps her motivated. She asks herself,”How bad do you want it?” She’s coming off a win at the Sheru Classic in INDIA and is determined to move up from her third place finish at the Arnold last year. Find out what keeps this full-time college student on pace en route to her third trip to Columbus.

nicole-arnold

Nicole Nagrani – 2013 Bikini International Contender

Hi! I’m Nicole Nagrani from Daytona Beach, Florida. This will be my seventh year competing. YES SEVEN! This will be my fourth year competing in the Bikini division. I can’t believe this is my third trip to the Arnold!!

I can’t wait to step foot on that Arnold stage this year! After winning the Inaugural Bikini International in 2011, and taking third this past year, I am definitely going back to regain my title! Taking third last year was really hard on me after winning both the Arnold and Olympia the previous year.. even though I know that might sound crazy. Believe me, I know what an honor it is to even take the stage at the Arnold, let alone be ranked as one of the top competitors in the sport, but its such an ego blow when you feel as if you’re untouchable and you find out otherwise. I needed that though, I needed to realize that I was taking my success in the sport for granted. But most importantly, I realized that my position as an icon for women around the world is the most important part about this sport. Titles come and go, there’s always going to be someone that ends up being better than the last, but the impact you have on someone’s life by inspiring and motivating them to accomplish their own fitness goals, is by far the most rewarding. So this year, when I go back, no matter what place I take, I want to be my best. I say this every show, but I think I accomplish this every show. I’m happier and happier with my physique every time I take the stage. And I hope that this year when I take the stage, I am still considered an inspiration to competitors around the world and lead by example that achieving your goals is possible!

The Sheru Classic in India was my last show. Just one week after the Olympia, I flew to India and won the IFBB Bikini division! I am half Indian, so winning in this country was really great! The Indian fans were really rooting for me and I think I was able to show them that no matter your background, ethnicity, or race, anyone can eat healthy and train hard to obtain their ideal physique. People in America definitely don’t realize how easy it is to have access to the education and accessories necessary to lead a healthy lifestyle. In India, fitness is really starting to catch on, especially with the women, but the idea of exercising and watching your diet is foreign to most. I’m glad that our group of competitors could travel to India and have an influence on the people to workout and become healthier. Not only did we influence the Indian people, but everyone on that trip embraced the culture and wanted to learn about the people. We wore the traditional Indian dresses, the sari, and we traveled to local markets and temples to really get a sense of what life was like in a foreign country. It truly was an incredible experience and the memories I have will forever be very special to me.

What keeps me motivated for the first show of the year? Well, I think this question all boils down to… HOW BAD DO YOU WANT IT? When I train for a show, it’s like this switch is turned on in my head and I don’t focus on anything else besides my goals. Most of you know I am a full-time student, but I recently graduated from Stetson University and I have gotten a job doing research in the meantime until I hear back from medical schools. Among this and many other personal things, my life has changed drastically in the past few months. I’m trying to get my life straight because I feel like my head is everywhere, but when I hear the word Arnold, its like nothing could possibly stop me from dominating this show prep. We all have excuses as to why we aren’t motivated, how there’s so much going on in our lives, how we have no time and this list goes on and on. But when you really want something, when you are passionate about achieving a specific goal, you will do it. I know for me, its not like I know what motivates me, the way I look at it is that their is no other option than to be motivated. I am already motivated, and something must really go sour for me to choose the option of being unmotivated.

And C’mon… its the ARNOLD were talking about here!!!!! Who wouldn’t be motivated?!?!?

Until next time,

Nicole Nagrani

Follow Nicole on twitter at @NicoleNagrani and like her Facebook page.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Filed Under: Arnold Classic, Road to The Arnold Tagged With: arnold, bikini, competitor, diet, india, road to the arnold, sheru, student, training

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• Weigh them out and put them in small baggies
• Take your meals for each day and put them in a large freezer bag and freeze them
• The night before take out one bag and put in the refrigerator, that way it thaws out over-night

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The Ugly Truth

• Weigh them out and put them in small baggies • Take your meals for each day and put them in a large freezer bag and freeze them • The night before take out one bag and put in the refrigerator, that way it thaws out over-night

2013 Bikini International Competitors

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Get Hardbody News Updates

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• Weigh them out and put them in small baggies
• Take your meals for each day and put them in a large freezer bag and freeze them
• The night before take out one bag and put in the refrigerator, that way it thaws out over-night