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Video: Erin Stern Fitness 360

May 15, 2013 by Leave a Comment

Top Figure Athlete Erin Stern is the focus of Bodybuilding.com’s newest Fitness 360 feature. The fit Floridian shares how she got her start in the world of competitive figure and what her approach is to diet and training. She’s been able to transition from track & field to Figure. She mixes up her training and her meal plans throughout the year.

erin-stern

When asked about her diet she shares, “It’s definitely not a diet.” Erin stresses the importance of making healthy eating a lifestyle. Many people say this catch phrase but she lives it. She talks about setting goals, supplementation and training in the video shown below. It’s important to know why you are eating what you are and Erin lives by the philosophy that “knowledge is power”.

See more on Erin Stern’s Fitness 360 Feature.

Filed Under: News & Features, Supplements, Workouts

Pro Surfer Lakey Peterson Joins Nike Training Club

April 11, 2013 by Leave a Comment

Nike has become more than a pair of running shoes. The brand has expanded into technology most never dreamed of years ago. One of the successful piece of technology is their iPhone and Android app. It helps you maximize your results and get motivated. Whatever your fitness goals might be, the Nike Training Club (NTC) app helps take up a notch. It’s a pretty sweet app that can help you get that hard body you want. Our Hardbody friend, Marie Wood-Purvis is a Nike Master Trainer and plays a huge role in the app.

lakey-peterson
The newest addition to the Nike Training Club is pro surfer Lakey Peterson. Lakey Peterson is a professional surfer and ranked one of the best in the world. She joined Marie and the NTC folks for a “Beach Legs” workout. Marie shared a photo on her instagram and it looks like they had a blast making it. Visit Nike Women’s Facebook page for some exercise tips and if you haven’t yet, download the Nike Training Club app.

lakey-marieLakey & Marie having some fun on the NTC set.

Get toned for summer with pro surfer Lakey Peterson’s new Beach Legs Workout for Nike Training Club.


How the NTC app works in seven easy steps.
via www.nike.com
01. IT ALL STARTS WITH YOU
Register with NTC so you can begin working out and we can begin helping you improve.

02. WORK OUT
Select your goal and level, then choose from a list of workouts that meet your criteria.

03. DRILLS & AUDIO GUIDE
Access detailed, step-by-step instructions and video demonstrations of each drill. A Nike professional trainer guides you through each step of your workout. Pause your workout at any time to access on-demand instruction.

04. MUSIC
Pick the album or playlist from your library that will keep you motivated.

05. RESULTS
After your workout, review a summary of your training inlcluding approximate NikeFuel earned, calories burned and more. Then share your results and see how close you are to your next reward.

06. REWARDS & BONUSES
Every minute of training gets you closer to NTC-exclusive rewards like personal training advice and star workouts. Unlock embedded reward content as you reach training milestones and earn badges.

07. TRAINING ESSENTIALS
Get the most from your workout with NTC-recommended products. Engineered to take your training further.

Check out Lacey’s new surfing movie, Zero to 100, that’s out later this month. Follow Marie on twitter and give her a Hardbody hello. She shares amazing tips on health, nutrition and training.

Filed Under: News & Features, Workouts

Bethany Cisternino’s Arm Blastin Workout

February 6, 2013 by Leave a Comment

Gynmastics coach and fitness pro, Bethany Cisternino isn’t a big fan of training her arms. That doesn’t stop her from training hard though. She’s developed a workout that will help you blast your guns in the gym.

arm-training

Blastin Arms
Arm Day! My least favorite day of the week. I just find it boring. Don’t get me wrong I train ‘em hard but I just don’t find it as fun and challenging as the other body parts. Today I’m going to do a bi, tri, calf circuit because I dislike calves equally as much. Not only will this help me blow through the workout, but will keep my heart rate up for a great fat burning workout!

Did you know: both heads of the bicep and one of the heads of the tricep originate on the scapula? And they all insert onto the bones of the forearm (radius/ulna)? Therefore it is important to warm up the shoulder joint as well as the elbow joint! I will do 2 sets of light bicep curls and tricep kick backs. I also warm up by rotator cuff in the shoulder by doing some adduction, abduction, lateral, and medial rotation movements.

Check out what I listen to while blasting my arms.

Ok now that you’re anatomy lesson is over let’s get down to business.

3 rounds 12-15 reps (medium to heavy weight)
No Rest

Circuit 1
• Barbell Bicep Curls
• Straight Bar Tricep Cable Push Down
• Horizontal Calf Raise

Circuit 2
• Overhead Tricep Extenstion (machine preferred)
• Dumbbell Bicep Curl (twist at the top- slightly turn palm out)
• Weighted Standing Toe Raise (machine preferred)

Circuit 3
• Straight Bar Cable Bicep curl
• Rope Tricep Pushdown
• No Weight Standing Calf Raise (20 reps each leg)

Have a great week and remember you are only yourself when no one is watching – or at least think no one is watching. Ha! Message me on twitter @Bfitness80 and let me know how you liked this workout!

Filed Under: Workouts Tagged With: , , ,

Hardbody Training Video: Ryall’s Endurance Drill

February 3, 2013 by 1 Comment

Ryall Vasani’s Endurance Training for the 2013 Fitness International. 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.

Filed Under: TRAINING, Videos Tagged With: , ,

Training Video: Erin Stern Bench Dips

January 18, 2013 by Leave a Comment

Erin Stern hits the bench weights hard with some added weight. She’s looking on point headed into the 2013 Figure International. Follow her on Facebook en route to her return to the Arnold Stage.

Filed Under: TRAINING, Videos Tagged With: , , ,

Build Better Shoulders with Candice’s Shoulder Blaster Workout

January 15, 2013 by 1 Comment

Arizona’s Candice Lewis has skyrocketed to the top of the IFBB Figure ranks. She has incredible shape and sure genetics plays a big part in her physique however she didn’t get her award winning physique by sitting on the couch. Candice shares her shoulder blaster workout with us and it’s guaranteed to leave you feeling the burn. Check it out and give it a try.

shoulder-workout


Candice Shoulder Blaster Workout
This routine is brief (30 minutes) Done once a week. No warmup is needed.

• Start by performing all-out set to failure for each set. Rack the weight and rest exactly 45 seconds. Continue this pattern until you complete the routine. Focus on good form.

*You are destroying your shoulders with limited rest. Remember each set is to failure you may drop the weight between sets if you are no longer able to complete a full rep. Depending on your fitness level roughly 5-10 pounds is all you need.

• Military Press (Dumbbells) 5 sets
• Front Laterals (Dumbbells) 3 sets *slow 4-6 seconds (+\-)
• Seated Dumbbells Press – 5 sets
• Cable Side Laterals 3 sets *slow 4-6 seconds (+\-)

Hope you enjoy this shoulder workout.

Burn baby burn!

training-candice

 

Filed Under: TRAINING Tagged With: , , , , , ,

Video Series: Amanda Latona Turning Heads – Pushups

January 4, 2013 by Leave a Comment

Team BSN athlete and popular fitness model Amanda Latona has a video series that is appropriately named, “Turning Heads”. In this 14 part series Amanda shares a variety of tips for your workouts. She also shares some of the BSN supplements she uses when she’s prepping for a contest. Check out Amanda gets hardbody with pushups.

latonabsn

Season One: Episode 9. Amanda Latona // Team BSN “Turning Heads” // PUSHUPS

Get BSN supplements here and follow Amanda Latona on twitter @amandaLatona.

Filed Under: TRAINING, Videos Tagged With: , , , , ,

Hardbody Training – Monique Gantt’s Booty Rock’n Workout

December 28, 2012 by Leave a Comment

IFBB Bikini Pro Monique Gantt has built one of the best booties in the biz and she’s sharing her workout with you! If you want to build a better butt you have to put in the work and with this Booty Rock’n Plan you’ll be closer to a better butt in the new year.

booty-workout


HARDBODY TRAINING / BOOTY Building with IFBB Bikini Pro Monique Gantt

Monique: Here is one of my favorite booty burning regimes I incorporate into my workouts at least twice a week. It’s short and sweet but will definitely leave that Boo-tay nice and plumped. Lol.
(For a medium to advanced workout don’t be afraid to add some weight)

• Single leg hip lift
3 sets 15-20 reps each leg

• Smith machine leg press
4 sets 15-20 reps each leg (lie on back and push off of your heel)

• 1 legged stiff leg on smith machine
4 sets 15 reps

• Reverse lunges
4 sets 15 reps

Monique: When finished do one set of sumo squats until failure. Be sure to only rest 15-30 seconds in between each set to maximize fat burning! Booty booty booty rock’n everywhere!

bootytraining

Filed Under: TRAINING Tagged With: , , , , , ,

Hardbody Training – Dana Ambrose’s Triceps Workout

December 27, 2012 by Leave a Comment

IFBB Figure Pro Dana Ambrose has consistently placed in the top 5 in each of her pro shows. Dana’s consistency isn’t just on stage, she also follows a consistent workout plan combined with a proper diet. The Houston Champ shares her Triceps Training routine in this installment of Hardbody Training. Give it a try and feel the burn!

tricep-training

 

HARDBODY TRAINING / TRICEPS with Dana Amrbose, IFBB FIGURE PRO

Dana: I always like to change up my workouts but I always do the following for my triceps (the grip or stance may vary from week to week).
• Warm-up: close hand push-ups 3×25
(I like to begin with these just to get warmed up and feel my triceps begin to burn!)
• Skull-crushers: 3×12
• Cable arm triceps extension: 3×12
• Weighted Triceps Dip: 3×12-15
• Reverse grip triceps pushdown: 3×12
• Rope Pulldown: 3×12

Dana: Just like training any other body part, I stay focused and picture in my head exactly what muscle I am working.  I like to go really heavy on everything and emphasize on squeezing the muscle.

 

training, triceps, workout, gym

Filed Under: TRAINING

Ali Rosen’s Shoulder Workout

October 24, 2012 by Leave a Comment

Thanks to Bodybuilding.com’s featured content you can find out how IFBB Bikini Pro Ali Rosen shapes her shoulders. In this video she shares her shoulder workout and tips on how to cap your delts. It will help you enhance your physique and make your waist look slimmer.

ali rose shoulder workout hardbody

I follow this workout in the off-season and during IFBB Bikini competition season. It contains a warm-up, four supersets, and one straight set. You’ve got seven superb exercises to round your deltoids and help build some sexy shoulder muscle. Let’s get started!

Get Ali Rosen’s complete shoulder workout here.

Filed Under: News & Features, TRAINING

Hardbody Training: Nike Training Club – Leg Lift

October 7, 2012 by Leave a Comment

Add this to your Hardbody Training. While doing a plank, raise your foot a few inches off the ground. Alternate leg lifts and see if you can do this for a minute. Keep a straight line by keeping your hips parallel to the floor and bracing your core. This is a great exercise for your abs and glutes.

hardbody training plank abs

Image and tips via NikeWomen.

nike women training plank

Filed Under: TRAINING

Amanda Latona’s Training – Keep the Body Guessing

September 23, 2012 by 1 Comment

Amanda has become one of of the leading ladies and she done it by working hard and following her passion, the love for training. Bodybuilding.com took note and is currently featuring Amanda in their on-going 360 series. In this portion of the feature she talks about her training philosophy and techniques she likes to implement along the way.

amanda latona training workout


Amanda’s Training Philosophy via Bodybuilding.com
Keep the body guessing!

I love training. I have been reading everything I can get my hands on since I was 18-years-old, and I love acquiring knowledge. I always perform a variety of training styles and techniques in my workouts. I go between heavy lifting days,light days, and moderate days. I incorporate techniques like super-sets, tri-sets, giant
sets, drop-sets, rest pauses, pyramids, negatives, and circuits.

Whatever I do keeps my body guessing, and keeps it very fun for me. For cardio, I do between 3-to-5 days per week, depending on if I’m competing. I do not believe in doing hours of cardio. I keep my cardio duration shorter and rely on HIIT. I believe in lifting and clean eating instead of endless cardio. This is what has worked for me.

I never do the same workout. I keep a log and always change my exercises. I start each workout with a compound exercise to allow me to go heavier.

CLICK HERE TO GET AMANDA’S TRAINING PROGRAM.

Filed Under: News & Features, TRAINING

Video: Reebok Crossfit Champion Annie Thorisdottir’s Four Simple Training Tips

July 21, 2012 by 1 Comment

Two-time Reebok Crossfit Champion Annie Thorisdottir shares four simple but helpful tips in this Reebook Crossfit training video. She quickly describes and demonstrates pull-ups, the barbell snatch, kettlebell swing and push-ups. It’s a quick video that provides some helpful insight to getting started with basic Crossfit exercises.

ANNIE DEMONSTRATES & DESCRIBES:
1. Pull-ups and variations
2. Barbell Snatch
3. Kettlebell Swing
4. Push-up



Lead image compiled from youtube video.

Filed Under: Crossfit, TRAINING, Videos Tagged With: , , , ,

Hardbody Training: CrossFit Workouts

July 10, 2012 by Leave a Comment

This week the 2012 Reebok CrossFit Games will feature a variety of events. In each event, the athletes will earn points and at the end of the weekend someone will be leave California with the title of “Fittest On Earth”. You don’t have to be in the finals of this year’s Games to train like one.


Bodybuilding.com features a few killer Workout of the Day or WOD in CrossFit terms. Check out these workouts and if you want to follow the Games schedule of events, you can find it on games.crossfit.com.

Filed Under: Crossfit, TRAINING

Amanda Latona’s High Five Booty Workout

May 23, 2012 by 2 Comments

Resident Hardbody, Amanda Latona shared her wildly popular cardio workout last month. A.L. is never one to disappoint and this month she delivers once again with a booty workout. Give your booty a high five with this butt blasting workout from cover model Amanda Latona. We can’t promise you’ll build a butt like Amanda’s but it’s worth a try.

AMANDA’S  BOOTY TIP:

Take 5 Booty exercises, I did…
1. Leg Press
2. Reverse hack squat
3. Single leg squat
4. Step ups
5. Butt blasters

Do 5 sets of each. 20 reps and up to 40 reps for drop sets. FEEL THE BURN!

High Volume for a High Booty! Have fun and Hit it HARD!


Amanda’s High Five Booty.

Follow Amanda on twitter for workout tips. If you haven’t “liked” her fan page you can do so here and lastly check out her blogs on BSNonline.net. Let us know how it goes!

HIGH FIVE TO A HARDBODY BOOTY

photo via A.L. facebook

Filed Under: News & Features, TRAINING Tagged With: , , , , ,

Fat Loss Guides For Women Over 40

April 24, 2012 by 2 Comments

If you’re over 40 and looking for more information on how to lose fat, you’ll want to check this out. Take the step towards making your body the best its ever been by following these helpful fat loss, training and supplementation programs.

Check out these popular Bodybuilding.com Guides:

Jamie Eason’s LiveFit Trainer
- Our most popular plan – more than 5 million views!
- 3-phase body-sculpting, fat-burning workout routine.
- Includes recipes, shopping list, motivational tips and more!

Lee Labrada’s LeanBody Trainer
- Based on the best-selling “LeanBody” program.
- Fitness legend becomes your personal trainer!
- Daily video instruction – workouts, nutrition and more.

JNL – The Busy Mom Fitness Plan
- The at-home fitness solution for women on the go.
- Fast-paced workouts and easy meals for fast results!
- Simple to schedule, easy to juggle with family and career.

Burn Fat – 12 Week Burning The Fat Program
- Time to junk the fad diets and workouts for real gains!
- Smart meal planning for the busy lady-on-the-go!
- Science-based workout program for efficient progress!

 

Filed Under: TRAINING

Spring Training Guide – Weeks 1 & 2

April 17, 2012 by Leave a Comment

Summer is quickly approaching and thanks to Bodybuilding.com you can mix up your Spring Training with a new workout. Check out the training, nutrition and supplement plan designed to help you get the body you want. It might be a beginner’s guide for some of you but take a look at some of the training and you might pick up a new exercise or two.

 

Overview

  • Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train.
  • With each circuit you’ll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over.
  • Focus on compound movements to maximize the amount of work done in this short, full-body routine.
  • To keep your heart rate up, you’ll perform five minutes of cardio between each circuit at 70-75% maximum heart rate (MHR).
  • Use an average tempo like 2/1/2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.
  • Perform 45-60 minutes of cardio on your cardio days, working at 75% of your MHR.

The Workout Split

Day 1: Upper-body Circuit, Abs
Day 2: Lower-body Circuit
Day 3: Cardio, Abs
Day 4: Upper-body Circuit, Abs
Day 5: Lower-body Circuit
Day 6: Cardio, Abs
Day 7: Rest

Visit Bodybuilding.com for the complete overview and exercises. There’s also some helpful info on nutrition as well.

Filed Under: TRAINING

Shake Up Your Training with 21s

April 12, 2012 by 1 Comment

If you’re looking to shake up your training you’ll want to give “21s” a try. Bodybuilding.com has a a comprehensive article and program on how you can breathe new life into your workout and take things to a new level. All exercises have a range of motion and with 21s this is broken down into three parts. Each range gets hit 7 times for a total of 21.

 

Benefits to 21s:
Increased Endurance: You’ll perform muscle-building exercises for longer amounts of time, challenging your muscular stamina and tolerance. While many single-joint exercises are performed in the 8- to 15-repetition range, 21s will require longer muscular endurance and vitality to support the grueling sets.

Muscle Confusion: By attacking repetitions from multiple starting and ending points, the atypical execution pattern will keep the body guessing and reacting to the shock value of the work.

Newbie-Friendly: Not only known for positive physical results, incorporating new training techniques into any exercise program can also enhance your physiological responses. Look forward to freshening up basic, no-nonsense moves, which can become monotonous and boring over time.

Time Saving: With 21s, fewer exercises per body part can be executed, due to the quick pump your muscles will feel during the longer sets and unique ROMs. One or two exercises per muscle group can be eliminated from your standard lifting plan when 21s are properly executed.

 

Visit Bodybuilding.com for the complete workout more information on the benefits of this type of training.

Image via Bodybuilding.com

Filed Under: TRAINING

Try This Fat Burning Cardio Workout

April 11, 2012 by 8 Comments

Check out this 45 minute Fat Burning Cardio workout from cover girl Amanda Latona. Amanda updated her BSN Athlete blog and shared how she’s spent Easter weekend and a few thing she dined on. She wrapped up her blog with a cardio work out that she says will leave you dripping in sweat. It has us sweating just reading it but give it a try and let us and her know what you think of it.

AMANDA LATONA’S FAT BURNING WORKOUT:
- start with jumping rope, 100 rotations
- treadmill incline 8% jogging for 4 min.
- jump rope for 1 min.
- incline walk 15% for 4 min.
- jump rope 1 min.
- incline walk 15% for 10 min.
- jump rope 2 min.
- incline 8% jog for 3 min.
- incline walk 15% for 5 min.
- jump rope 2 min.
- stepmill for 10 min.
- jog 2 min., walk 1 min., cool down

45 minutes. No time to get bored…tons of fat burning! GET IT!

Visit BSNonline.net for more from Amanda.

Filed Under: TRAINING

Get Hardbody with Nicole Wilkins’ Shoulder Workout

April 9, 2012 by 3 Comments

Looking to build bigger shoulders? Maybe you’re bored with your current shoulder training plan and looking for a few new exercises. Check out how Figure Olympia champ trains her shoulders in this video produced by bodybuilding.com. Nicole takes you through her shoulder routine and offers a few tips along the way. The champ also shows you some of her gymnastic skills, yes Nicole competed in Fitness before she became the Figure champion she is today.

Let us know what you think of the workout after you give it a try.

If you’re looking for the compete shoulder workout including the sets, reps and helpful tips visit bodybuilding.com.

Filed Under: TRAINING Tagged With: , , , , , ,

Hardbody Training: Change Up your Cardio with Amanda’s Triathlon

January 9, 2012 by 1 Comment

The holidays are behind us and if you’re like us you may have noticed your pants fitting a bit tighter than usual. Diet and exercise is the key to trimming that booty down. One of the key ingredients to getting the butt you’ve always wanted is hitting the cardio. As you know, cardio can be quite boring especially if you’re doing more than 20 minutes. That’s why we’ve adapted a new routine that IFBB Pro Bikini and cover girl Amanda Latona suggested on her twitter account.

 

Amanda shared, “Great cardio session today. Bike, ski, and stairs.” Which got us thinking – hey that’s kinda of a cool way to mix things up. So we gave it a try. We chose the stair-climber, rowing machine and elliptical at 20 minutes each. Talk about whoop your butt! When we shared that this was going to be known as the Amanda Latona Hardbody Triathlon she responded, “Yeah buddy! My new thing… enjoying different styles of workouts. Cardio is fun now, not robotic :) ”

Give it a try and let us know how it went for you in the comments field or on twitter @hardbodynews. Follow Amanda on her twitter account @AmandaLatona and be sure to become a fan on her Facebook Page. Make cardio fun again! If you try it post on Amanda’s Facebook Page and let her know you tried the “Amanda Latona Hardbody Triathlon”.

Photos by Ron Avidan.

 

Filed Under: News & Features, TRAINING

Amanda Latona’s Shoulder Workout & Video

January 5, 2012 by Leave a Comment

Hardbody Amanda Latona takes you through her shoulder workout and it’s a good one. The cover girl shares her workout, some tips and a boatload of energy in this Bodybuilding.com training video.

AMANDA’S SHOULDER WORKOUT:

Warm-Up: 2-3 minutes with light weight (standing dumbbell shoulder press, lateral raise and front raise)

Rest Period: 30 seconds rest between working sets

Exercise 1 - Dumbbell Shoulder Press
(4 sets of 10-18 reps)

Exercise 2 - Lateral / Front Raise Combo
(4 sets of 15-18 reps)

Exercise 3 - Dumbbell Upright Row
(4 sets of 10-12 reps)

Exercise 4 - Reverse And Forward Hammer Strength Shoulder Press
(4 supersets of 12-15 reps)

Exercise 5 - Reverse Pec Dec Superset With Rear Lateral Raise

Click here to get the complete details and tips on this workout.

Props: Bodybuilding.com for the lead image and content.

Filed Under: News & Features, TRAINING, Videos

Build A Hard Body with Short, Intense Workouts

December 20, 2011 by Leave a Comment

You don’t have to train for hours every day to build a hardbody. Long training sessions may seem like a good idea but you can achieve the body you want with short, intense workouts. The key here is INTENSE. There’s no time to stand around and chat about what was on tv last night. Get in the gym, haul ass and get out.

You want to burn fat, right? Well, it is going to require a hardbody state of mind and a commitment to change. You will need to get out of your comfort zone and elevate your heart rate while you’re in the gym.

Visit Bodybuilding.com for a solid article that details how you can elevate your game and heart rate. We’ll continue down this path to building a hardbody in the weeks ahead. If you have specific questions, email us at info @ hardbody.com or post them in the comments below. Until then, get in the gym and GET HARDBODY!

 

Props to Bodybuilding.com for the image and featured article.

Filed Under: News & Features, TRAINING

Gina Suggests Tabata Training – Find out Why

June 8, 2011 by 1 Comment

G’s back with a tip of the week. This time she shares a tip on Tabata training. What The Freak is that? Check it out.

G’S TIP OF THE WEEK:
Say you don’t have enough time to workout or don’t think a few extra minutes can get the job done, reconsider with Tabata training! Everybody has an extra four minutes on hand. Tabata training is a quick, fun and intense way to gain amazing results. The full Tabata program is four minutes long but may be the longest four minutes of your life. Tabata intervals follow this structure:

Push hard for 20 seconds
Rest for 10 seconds.
Repeat this eight times.

You can do this with exercises, preferably large muscle exercises, such as front squats or better yet, I love to use Tabata training for sprint work! Of course, this will not replace every cardio/workout session but for a change, when you have limited time, get in and get out with Tabata!

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

 

After reading G’s tip, I was intrigued to find out more on the Tabata workout. Here’s an except from www.weightloss-hq.biz.

The Tabata workout routine was discovered by Dr. Izumi Tabata, along with a team of researchers from the National Institute of Fitness and Sports in Tokyo. The team studied a speed skating coach’s workout that consisted of six to seven 20 second full speed sprints that were followed by 10 second rest periods.

During the study, men who performed the routine five days a week for six weeks improved their maximum aerobic capacity by 14%. Aerobic capacity is the measurement of the body’s ability to take in oxygen. The more oxygen a person can take in, the longer and harder a person can run. Not only did it improve their aerobic capacity, but it also improved their anaerobic capacity by 28%. Anaerobic capacity is the measurement of your speed endurance.

Read more on the workouts and the thought process behind it here.

Filed Under: Competitor's Corner, TRAINING

Follow IFBB Pro Felicia Romero’s Training & Nutrition Program

June 8, 2011 by Leave a Comment

Top IFBB Figure Pro, Felicia Romero grew up an athlete spending many of her college days practicing and playing softball. She’s steadily improved her physique into one of the best it the Pro League and scored a few covers along the way. Now Felicia works as a personal trainer and helps run a gym in Arizona. Find out what it takes to get a body like hers!

Visit the 2011 Bodyspace finalist’s page on Bodybuilding.com to see her complete training regime and cutting program. When preparing for a cover shoot Felicia changes her diet up. Check it out, it’s all broken down here!

Filed Under: Competition Nutrition, News & Features, TRAINING

Laura Bailey’s Nutrition, Training & Supplementation

May 26, 2011 by Leave a Comment

Laura Bailey is one of the top NPC Figure competitors in the nation. She’s consistently done well in her competitions and it’s not by accident. It takes hard work, dedication a proper nutrition plan and solid training. Laura was one of the finalists in the Bodybuilding.com BodySpace Spokesmodel compeition and gives us a look into how she got that rock’n hardbody.

 

Visit Bodybuilding.com to get Laura’s exact training, nutrition and supplementation program. It’s a sweet breakdown of everything she eats and includes the breakdown of calories, protein, carbs and more. You’ll also get an idea of her workouts on the site. Great content from Laura and TEAM BODYBUILDING.com.

Laura’s Personal Philosophy:

Nutrition
My philosophy regarding nutrition is simple: “If it doesn’t taste good, I’m not eating it!” I hear so many people say, “I can eat plain chicken and oatmeal forever”. No they can’t, otherwise they would stay in shape forever.

This is exactly why most people fall off their nutrition after about a week, and is also the reason most competitors rebound so bad in the off season. Their nutrition plan makes them miserable. They are cranky and don’t like what they eat.

I don’t believe in eating food; I believe in eating meals….good meals! There’s a big difference. “food” can be bland and boring, but “meals” have flavor and life! I have to enjoy what I’m eating if I’m going to make those habits a lifestyle rather than something that is only seasonal.

The best investment I ever made was in a nutritionist. He helped me relearn everything about eating and completely changed my perspective.

I never enjoyed cooking, but have learned to become quite the chef out of necessity. I took foods that I enjoyed and learned how to prepare them with healthy substitutions that still allowed me to eat them, even during competition season.

Some of my favorites are: lemon poppy seed muffins, chocolate muffins, zucchini bread and carrot cake muffins, strawberry pancakes, 7-layer bean dip, Mexican pizza, potato skins, crab cakes, chicken and shrimp fried rice. Now that’s good eating! I always look forward to my next meal, and so should you.

Get educated about nutrition, get recipes, get in that kitchen, and get creative! You’ve got nothing to lose except pounds!

 

Check out Laura’s  video and more here!

 

Filed Under: Competition Nutrition, News & Features, TRAINING

Follow Bodyspace Spokesmodel Jenn Rankin’s Winning Workouts

April 7, 2011 by 1 Comment

Jen Rankin was crowned the 2011 BodySpace Spokesmodel Winner earlier this year and now she’s sharing some of what helps keep her fit. Find out what this small-town Texan does for her workouts and nutrition on Bodybuilding.com.


Nutrition
Meal 1:
4 Egg Whites (1 Yolk)
1/3 cup Oatmeal
1/3 Banana

Meal 2:
1 scoop HydroWhey (Whey Isolate)
1 tbsp all natural Peanut Butter

Get the Jen’s complete diet and training routine here.

Filed Under: News & Features, TRAINING

Which Body Do YOU Want?

March 17, 2011 by 2 Comments

Bodybuilding.com has a feature on Nicole Wilkins, the 2010 & 2011 Figure International Champion and Nicole Nagrani the 2011 Bikini International Champ. Which of these two bodies do YOU want? Check out what both women did for their diet & nutrition, training and supplementation which helped them win their respective titles.

 

 

Check out their complete diet, training and favorite supplements on Bodybuilding.com!

Filed Under: News & Features, NUTRITION, TRAINING

Muscle & Fitness HERS Video: Nicole Wilkins-Lee Shoulder Training

September 7, 2010 by 2 Comments

Check out this Muscle & Fitness Hers training video with current Figure Olympia Champion, Nicole Wilkins-Lee. Nicole and her training Kim Oddo take you through a sample shoulder workout. This video was shot at the beginning of Nicole’s Olympia prep.


Nicole’s shoulder workout typically takes her 45 minutes but the video is condensed down to around 11 minutes. It’s chalked full of some helpful tips. View the video here.

Props: MuscleandFitnessHERS.com

Filed Under: News & Features, TRAINING, Videos

Meet Your New Running Partner

September 7, 2010 by 2 Comments

Nike has launched a super cool new app available in the iTunes store. The Nike+ GPS App helps you get more out of every run with a variety of features. You can track your indoor and outdoor workouts without a sensor. It allows you to record your pace, distance and even a running route. The app shares messages from some of Nike’s top athletes and you can set a PowerSong to help keep you motivated. The new app is designed for the iPhone but it’s also compatible with the iPod touch.

The App allows you to set goals, brag to friends or set up challenges on Nikeplus.com and Facebook. I think I’ll give it a try since it’s only $1.99. Share your thoughts in the comments below if you’re a Nike+ user.

Download the Nike+ App.

Filed Under: News & Features, TRAINING

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