Don’t Call it A Comeback… She’s Been Here Before

Krissy Chin has graciously agreed to share her journey back to competition here on HARDBODY. Krissy brings us up to speed on what she’s been doing and what’s ahead for her. She’s a champion on and off the stage.

krissy chin
By Krissy Chin

Hello Hardbody Peeps:)!

First, I just want to say that I am SO #EXCITED to be blogging here on Hardbody! I have been a BIG TIME fan of Hardbody from day 1!

I hope everyone’s year is off to a great start! My name is Krissy Chin & I am an IFBB Figure Pro, Team Gaspari Athlete, new MOM-Yeah!!!! and you can also find me emceeing NPC/IFBB shows throughout the year. My education is in physical therapy and health sciences where I hold a dual degree-Masters of Science in Physical Therapy & a Bachelors of Science in Health Sciences. I was propelled into health & fitness when I lost both my parents to cancer in the 1990’s. I then decided that I wanted to get a better grasp on my own health and well-being and I wanted to live a healthy lifestyle after seeing how fragile life could be. Well that was about 20 years ago and I can proudly say that I am still, if not more extremely passionate about health, wellness, fitness and helping & inspiring others whenever & however I can.

My incredible journey in the NPC began in 2003 and I earned my IFBB Pro card in 2007 at the Figure Nationals/Team U in New York by winning my class. I feel blessed to have qualified for the Figure Olympia 4X and have competed at the Figure International (Arnold) twice thus far in my career. My last show was the 2012 IFBB Pro Governor’s Cup where I placed 2nd while being 6-weeks pregnant. You are probably wondering, “Why did she compete while she was pregnant?!” Well, I had no idea I was even pregnant and here is how the story goes. I was 4-weeks out from competing in the 2012 California Pro when I knew something was just not right. My body was not responding how it typically did for prep and I felt bloated and constipated. Coach Kim Oddo even asked me if I ate something that I wasn’t supposed to because I had this lil “pooch” at the base of my 6-pack, which I never had! Well, after 3 home pregnancy tests and a visit to my OB/GYN, it was confirmed that I was 12 weeks and 4 days pregnant! Shocker to say the least especially since I was on birth control pills & we were not planning on getting pregnant just quite yet.

I went from full on prep mode to full on BABY MODE! Since my pregnancy was not planned and I missed my 1st trimester, I quickly researched, read and learned as much as I could about pregnancy and about having a baby. I have to say that I did enjoy my whole pregnancy and I loved being pregnant. I was glad that I didn’t experience any nausea or morning sickness, any swelling, back pain or any other symptoms that other expecting moms have experienced. Throughout my pregnancy, I made sure that I kept myself properly nourished, hydrated, rested and I kept myself in a really good, calm & peaceful place both spiritually and mentally. I also got regular prenatal massages & continued training up until 40-weeks without any difficulty. However, I must point out that my training did change during the pregnancy since my goal had changed once I became pregnant. My goal for training during my pregnancy was to stay healthy & strong for my baby and for myself, which I successfully accomplished. At 41-weeks, I had to be induced since my Dr. said that Baby London was quite cozy in the womb and I was at complete ZERO dilation. After 33 hrs of labor, I was able to successfully have a vaginal birth. Beautiful Baby London MeiLan was born a healthy 7 lbs. 13 oz. on Nov. 26th, 2012.

Fast forward to today, London is now 17.5 months (almost 1 1/2 yrs. old) and I am less than 4-weeks away from making my return to the IFBB Pro stage!! I debated for a bit about whether or not to compete again. Truth be told, I am a true competitor at heart and I truly missed competing so much! There were other factors which also influenced my final decision to compete which were, I really love being in tip top shape conditioning wise so I wanted to see what my body was capable of doing post-baby and if I knew I had the adequate time to prep without taking away from baby London. London is my number one. For me it was so important to give 200% to London that first year of her life and just nurture and love her as best as I could. I was with her 24/7 until only recently when I started her in daycare twice a week at 16 months of age. I did not even contact Coach Kim to initiate prep until London was 14 months of age. I just didn’t want to take anything away from London. In addition, Rich Gaspari and Gaspari Nutrition recently re-signed me to a 2-yr athlete contract (Wohooo!!), which also solidified my decision to compete. I am #EXCITED to announce that my 1st show of the 2014 season will be the IFBB Northern California Pro Bikini!

I would say that life has significantly changed since becoming a mom. I’ve had to become even more organized, learn to REALLY multi-task, do things at a much quicker pace and I’ve learned to be creative when things change or something comes up in order to accommodate London and her needs. The biggest challenge for me when first getting back into training was leaving London for the 30 min or for the hour. I must admit, I still have a hard time being away from her. Yes, I am that in love with our precious daughter. In the beginning, it was also a challenge to find the time to fit everything in that I needed to get done while caring for London. Since Troy and I don’t have family here in California, it has been the two of us working together as a team to manage our schedules, care for our precious baby and for our 2 fur babies. It was also a bit of a challenge for me the first few months since I was a first time mom alone at home and I was, “learning the ropes.” Now that London is almost 1 1/2 yrs of age & is in daycare 2-3X/week, everything has gotten a lot more manageable & has allowed me to get all my training in, cardio done, food prepped and all my work done- Gaspari appearances, online clients, posing clients and all my other responsibilities completed. With all that said and done, I must admit that I absolutely LOVE being a mom and that London has just been the biggest, most beautiful blessing!

Until next time, train hard, be happy and live each day to its fullest!

With Love,


Follow Krissy on..
Instagram – krissychin
Facebook –
Gaspari –

Bethany Cisternino’s Hardbody Gym Jams

Bethany Cisternino shares what’s currently on her iPod when she’s blasting her guns in the gym. She has quite the mix ranging from Swedish House Mafia to Miranda Lambert. Check out her Hardbody Gym Jams!


I like all kinds of music, but truth is I could listen to country ALL DAY!  Love it!  The great thing about an iPod is being able to make playlists.  Some days I put on old school music if I’m tired of the new stuff and when I’m doing cardio I replay my routine music over and over and do my routine in my head and think about the muscles I use to do the moves.  Sometimes I forget other people are there and use my arms lol!


•    I Cry – Florida
•    Mama’s Broken Heart – Miranda Lambert
•    Levels – Avicii
•    Catch My Breath – Kelly Clarkson
•    Kick it in the Sticks – Brantley Gilbert
•    Girl on Fire – Alicia Keys
•    How Country Feels – Randy Houser
•    Bangarang – Skrillex ft. Sirah
•    Don’t You Worry Child – Swedish House Mafia
•    Locked Out of Heaven – Bruno Mars

Listen to Bethany’s Hardbody Gym Jams on Spotify:

Message me on twitter @Bfitness80 and let me know how you liked this workout!

Super Bowl Predictions, The Commercials, Snacks & More with Your Favorite Hardbodies

This weekend the Super Bowl takes place in New Orleans and we caught up with some of your favorite hardbody women to ask them who would win. What does cover model Jamie Eason like for Super Bowl snack? Who does Nike master trainer, Marie Purvis think will win? How about Miss Supercross Dianna Dahlgen will she stick with her home state of Cali for the win? Will the Puppy Bowl be more exciting than the Super Bowl? Read on…



th_marie-purvis Marie Purvis – Top Personal Trainer – @mariepurvis

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
The 49ers of course are going to win; the Ravens beat my Broncos!

Final Score: 21-14 49ers haha I totally made that up, but a good guess. 😉

More exciting the Super Bowl or the Puppy Bowl? Well, although I’m a huge fan of puppies I’m going w the Super Bowl.

More exciting the commercials or the game? Let’s be honest we all watch the Super Bowl partly because we love to see what wild commercials there will be. 🙂

Favorite healthy snack for watching the Super Bowl? Favorite snack is pretty typical. I love avocado stuffed with bay shrimp & salsa or I like homemade curry coconut shrimp.


th_jamieeason Jamie Eason – Cover Model/Fitness Personality – @Jamie_Eason

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
I’m going with Baltimore because Ray Lewis is retiring this year. His team will likely rally around him. They also have a good defense and they say its the defense that wins championships.

Final Score: This is a random guess – 35 to 24, Baltimore winning

More exciting the Super Bowl or the Puppy Bowl? The Super Bowl and the Puppy Bowl are close but I don’t think I’d pay the same kind of money for PB tickets as many people do for SB.

More exciting the commercials or the game? The commercials sadly haven’t lived up to the hype in years. They used to be my favorite part.

Favorite healthy snack for watching the Super Bowl? For a healthy SB snack, I’d have to go with buffalo sliders and raw veggies with hummus.


th_swann Swann “Frenchy” Cardot – IFBB Pro – @SwannCardot
I’ll be too busy cooking up something new to watch.


th_nicole Nicole Wilkins – IFBB Pro – @NicoleMWilkins

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
  I am going to guess the 49ers.

Final Score: um

More exciting the Super Bowl or the Puppy Bowl? The Super Bowl.  I’ve never watched the Puppy Bowl.

More exciting the commercials or the game? The commercials, unless of course I was at the game.

Favorite healthy snack for watching the Super Bowl? Homemade tortilla chips and salsa


th_amanda-latona Amanda Latona – IFBB Pro – @AmandaLatona

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
 I think Ravens will win. Well I hope anyway, that’s who I’ll be routing for come Sunday.

Final Score:  Ravens 31. 49ers 17

More exciting the Super Bowl or the Puppy Bowl? What’s a puppy bowl? Sounds exciting though.

More exciting the commercials or the game? Few things are more exciting then the Super Bowl game on TV the entire year. Period.

Favorite healthy snack for watching the Super Bowl? Its the Super Bowl. I’m an American. Eat clean all week. Sunday cheat day. I’m getting pappa johns. Doritos and beer. Legs on monday 🙂 holllllllla


th_tianna Tianna Ta – IFBB Pro / MTV MADE Coach – @TiannaTa

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens? The Patri….oh wait, the Pats didn’t show up to play last week against the Ravens! I’ve got to give it to Baltimore for smashing my home team, the Patriots 🙁

Final Score: 21-17

More exciting the Super Bowl or the Puppy Bowl? Ha! I’m looking forward to the Puppy Bowl! If New England was actually playing, I’d be more interested, but this year, puppies are it.

More exciting the commercials or the game? The commercials during the Super Bowl are always epic and entertaining!

Favorite healthy snack for watching the Super Bowl? Buffalo wings…hold the celery 😉


th_lisaperry Lisa Perry – Former NFL Cheerleader / Makeup Artist – @MissLisaPerry

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?

Final Score: RAVENS 21 – 49ERS 20 (Ravens will not cover the spread)

More exciting the Super Bowl or the Puppy Bowl? The only dawgs I’m thinking about are how pathetic the Browns must feel because the Ravens dominated them in the AFC North.

More exciting the commercials or the game?  Never watch commercials – drink break, food break & white porcelain break

Favorite healthy snack for watching the Super Bowl?  Does Vodka Tonic count?


th_diannadahlgren Dianna Dahlgren – Miss Supercross, Cover Model – @diannadahlgren

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
Since I’m a Cali girl I’m going for the 49ers!!!

Final Score: Uhmmm doesn’t matter! Lol as long as the 49ers win

More exciting the Super Bowl or the Puppy Bowl? WTF is a puppy bowl!?

More exciting the commercials or the game? I’ll admit the commercials are pretty damn funny.

Favorite healthy snack for watching the Super Bowl? Oooo home made (baked) chips and salsa!!!


th_desiree Desireee Niemann – IFBB Pro – @desireeniemann

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
Its a toss up. Whoever’s defense shows up on Sunday will win. I’ll go with the 49ers though.

Final Score: 24-21

More exciting the Super Bowl or the Puppy Bowl? Puppy bowl is cute, but the Super Bowl is where the excitement is!

More exciting the commercials or the game? I look forward to the commercials every year, they are the best!

Favorite healthy snack for watching the Super Bowl? Spinach artichoke dip.


th_monique-gantt Monique Gantt – IFBB Pro –

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
San Fran!

Final Score: 32-30

More exciting the Super Bowl or the Puppy Bowl? Super Bowl of course, although I’m guilty of watching the puppy bowl.

More exciting the commercials or the game? I’m split 50/50

Favorite healthy snack for watching the Super Bowl? I love celery and diet coke lol.


th_cindy-whitehead Cindy “The SportsStylist®” Whitehead – Professional Skateboader, Stylist – @SportsStylist

I’ll be skateboarding dude.


th_yeshaira Yeshaira Robles – IFBB Pro – @yeshaira

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
I pick Baltimore Ravens.

Final Score: 31-17

More exciting the Super Bowl or the Puppy Bowl? Super Bowl.

More exciting the commercials or the game? I love the commercials.

Favorite healthy snack for watching the Super Bowl? Carrots and celery.


th_trish-warren Trish Warren – IFBB Pro – @trishwarren

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens? Ravens

Final Score: 35-21

More exciting the Super Bowl or the Puppy Bowl? Super Bowl

More exciting the commercials or the game? The game.

Favorite healthy snack for watching the Super Bowl? Hummus and bell peppers- which I can’t have this year. (Trish is prepping for the Fitness International).


th_greenwood Tracey Greenwood – IFBB Pro – @onefitphd

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?

Final Score: 28-17

More exciting the Super Bowl or the Puppy Bowl? Really????  Do we REALLY need to ask me this??

More exciting the commercials or the game? PUPPY BOWL

Favorite healthy snack for watching the Super Bowl? hummus and veggies


th_teresa Teresa Anthony – IFBB Pro – @FitTeresaNicole

Who do you think will win the Super Bowl San Francisco 49ers or the Baltimore Ravens?
Rolling with the Baltimore Ravens

Final Score: 27-24

More exciting the Super Bowl or the Puppy Bowl? Super Bowl all the way

More exciting the commercials or the game? Close call but I’m giving the edge to the game!

Favorite healthy snack for watching the Super Bowl? Healthy….no way chicken fingers baby and honey mustard! Ok will drink water with them! 🙂


Siliana Gaspard Photo Gallery: Women of The NPC

If you’ve visited this site before, you’re familiar with hardbody Texan Siliana Gaspard. Sil currently calls Texas home but 

was born in Bulgaria. She describes herself as freaklishly strong and having witnessed her hitting the weights, she’s on point. Siliana has two Texas State Overall Bikini titles to her competitive resume and has positioned herself as a top contender in the NPC bikini division.


We’ve teamed up with to showcase women of the NPC/IFBB. In this installment, Siliana is the featured Hardbody and you can see from the photos why she’s one to watch.

2012 NPC Texas State Championships – 1st
2012 NPC Team Universe Championships – 4th
2011 NPC Texas State Championships – 1st
2011 IFBB North American Championships – 3rd
2011 NPC Europa Super Show, Dallas – 1st
2011 NPC Branch Warren Classic – 2nd

Read our interview with Siliana and check out some of her competition photos.

Siliana Gaspard – Hardbody

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

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, 2013 Fitness International Contender

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 Check out Fiona’s competition photos here. For more information on the Arnold Sports Festival visit and use #ASF2013 in all your tweets.

Lead image courtesy of

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

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 – 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

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

Build Better Shoulders with Candice’s Shoulder Blaster Workout

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.


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!



Oksana Grishina’s Hardbody Road To The Arnold

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 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.


oksana-avatar1Oksana 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 and use #ASF2013 in all your tweets.


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

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.


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!


Hardbody Inspiration: Gold Medalist Jessica Long

Jessica Long is A HARDBODY and one of the most inspirational people you’ll ever hope to meet. Jessica’s seventh medal of the London 2012 Paralympic Games was not only a gold medal but also a world record. She left London the most decorated American athlete of the Games. Check out the video interview of Jessica and if this doesn’t inspire you we don’t know what will.

Via Youtube:

The Paralympic Games, Aug. 29-Sept. 9, follow the London 2012 Olympic Games and are held in the same venues as Olympic competition. For more information on the 2012 U.S. Paralympic Team and Paralympic athletes, competitions and sports in the United States, visit, the official website of U.S. Paralympics, a division of the United States Olympic Committee formed in 2001. U.S. Paralympics leads the Paralympic Movement in the United States.

Founded in 1894 and headquartered in Colorado Springs, Colo., the United States Olympic Committee serves as both the National Olympic Committee and National Paralympic Committee for the United States. As such, the USOC is responsible for the training, entering and funding of U.S. teams for the Olympic, Paralympic, Youth Olympic, Pan American and Parapan American Games, while serving as a steward of the Olympic and Paralympic Movements throughout the country. For more information on the USOC and learn more about our athletes, log on to the official websites at and

Valenti Gold Cup Results & Photos

The inaugural IFBB Valenti Gold Cup is in the books and it was one for the history books. Erin Stern took top honors in the Figure division en route to the Olympia where she’ll look to reclaim the title she held in 2010. Yeshaira Robles won the bikini division, the first in her IFBB competitive career. Karina Nascimento solidified her position as one of the top women in the new Women’s Physique Division by taking home top honors. Myriam Capes unveiled a refined physique and new routine which earned her the win in Sarasota.



Visit for complete results and photos from the show.

Hardbody Training: Legs Like Mallory Haldeman

Mallory Haldeman has been lighting things up on stage this year. She took home the overall Figure title at the 2012 NPC JR NATIONALS and has two runner-up finishes as an IFBB Pro. The pair of second place finishes put Mallory in the the Figure Olympia via the Qualification Points Series, not too shabby of a start to a pro career. Mallory has a set of legs that are the envy of many. How does she train her wheels of steel? To fin out we caught up with Mallory’s trainer, IFBB Fitness Pro Tracey Greenwood to get the leg workout she puts Mallory through.

If you want legs like Mallory it takes work, hard work. Give this leg workout a try an let us know how it goes. Get HARDBODY!


3 X 15 Leg Extensions

3 X 15 leg press (feet in “V”)

3 x 20 deep squats standing each foot on a riser

3 x walking lunges (with weights) superset with 30 pop squats

3 x 10 on each side lateral barbell squats stepping over a riser or platform

3 X 15 Lying leg curls

3 X 15 Manual leg curls

3 x 15 DB deadlifts standing on a riser

40 second rest between sets but if you really want to get hardbody drop down and do a set of abs. This workout should take no more than 40-45 minutes.

Mallory Haldeman Leg Training
Mallory Haldeman is A HARDBODY!

Follow Mallory on twitter @MalloryIFBB and find out more on Tracey Greenwood’s training programs at



Bikini Olympia Interview: Sonia Gonzales‘s David Robinson caught up with 2010 Bikini Olympia champion Sonia Gonzales. Sonia is heading to her third Olympia in hopes for repeating her 2010 finish. She dropped to 5th at last year’s show however has two wins under her heels this year, including the Bikini International. Sonia tells Robinson she’s been working on her glutes and bringing in a rounder booty to the show.


How do you handle the pressure associated with competing in a major event such as the Olympia?
I pray and I know God has put me in this event for a reason; it’s all his plan and that’s truly what I believe. It’s not an accident that I’m there. I believe it’s truly a gift from God.

Where do you feel you will land at the 2012 Olympia, and why? Do you see yourself as a favorite to win?
I am going to bring my best shape ever. Let the best woman win. It’s God’s plan, and he will put me where he thinks I need to be!

Read the entire interview here.

Ad Watch: No Matter What. Sweat. Under Armour Women

Under Armour Women released a new video today titled, “No Matter What. Sweat. Every. Day.” The mantra is in line with that of a Hardbody even though the whole “.” after every word has been played out. Under Armour wants women to believe that “sweating is the best part of your day.” Agree?

women sweat workout

After watching the video a couple things jump out at us. Why aren’t more of the women sweating? Why not really push the idea by having women drenched in sweat? We’re pretty sure if you worked out with women like Ronda Rousey, Erin Stern or Nicole Wilkins you’d have sweat pouring down your face. It’s not until the very end of the clip we actually see visible sweat. We dig the idea but would love to see them show how women really look after a during and after a hard workout.

No Matter What. Sweat. Every. Day. — Under Armour Women
Sweating is the best part of your day. The part that tests your will, your body, and your mind. The part that truly makes you better. Under Armour celebrates the WILL of female athletes everywhere in our latest anthem. It’s an invitation, a challenge, and a mantra. Now get out there and sweat!

Visit for Under Armour Women products.

Via Youtube.

ME vs ME: Challenge Yourself to Get Hardbody

We’re fans of hard work and a hard body. In order to achieve a hard body, one must start with a hardbody mindset. You have to commitment to yourself and the dedication it will take not only get there but also stay there.  Did you do everything you could have done in the gym? Did you eat all of your meals? Did you cheat on your contest prep? At the end of the day, the one person you’ll always have to answer to is yourself.

We’ll be sharing motivational images of hardbody women showcasing “ME vs ME” on the site, on our facebook page, pinterest page and twitter account. If you’re on any of those and/or instagram we encourage you to join in the fun. Just tag your posts with #HARDBODY and #MEvsME. Each week we’ll share some of your images here. If you’re not on any of those pages (you really should be on at least one of them) you can email your MEvsME photo to info @ with the subject line “Me vs. Me”.

Our lead image and kick off motivation is from 2011 NPC TEXAS State Overall Bikini Champion, Siliana Gaspard. She’s a working mother who takes time to train and embodies the mindset of ME vs ME. If you want to stay HARDBODY you can’t worry what everyone else is doing… you have to focus and challenge yourself.

Siliana Gaspard – MetroFLEX Houston – photo by

We’ll leave you with this poem by Dale Wimbrow written in 1934.

When you get what you want in your struggle for self
And the world makes you king for a day,
Just go to the mirror and look at yourself
And see what that man has to say.

For it isn’t your father or mother or wife
Whose judgement upon you must pass.
The fellow whose verdict counts the most in your life
Is the one staring back from the glass.

You may be like Jack Horner and Chisel a plum
And you think you’re a wonderful guy.
But the man in the glass says you’re only a bum
If you can’t look him straight in the eye.

He’s the fellow to please-never mind all the rest,
For he’s with you clear to the end.
And you’ve passed your most dangerous, difficult test
If the man in the glass is your friend.

You may fool the whole world down the pathway of years
And get pats on the back as you pass.
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.




Hardbody Preview: 2012 NPC USA Championships

Over 800 competitors will take the stage this weekend at the 2012 NPC USA Bodybuilding, Bikini, Figure and Physique Championships. This will be the biggest turnout in the show’s 30-year history. The action starts at high noon on Friday, July 27th at UNLV’s Artemis Hall in Las Vegas, NV.

npc usa preview las vegas

A record number of pro cards (53) for this event will be awarded on Saturday night. Prejudging for Friday will start with Men’s Bodybuilding followed by Women’s Bodybuilding, Women’s Physique and ending on Bikini. Saturday’s prejudging will showcase Men’s Physique and Figure at 9am. The finals begin 5:30pm for all events.

Last year Wendy Fortino took home top honors in the Figure division and Talia Terese was the leading lady in the bikini division. This will be the second year that the NPC USAs features Women’s Physique. Last year’s overall winners have yet to make an impact in the pro ranks however other pro card winners have made their mark. Brittany Tacy, winner of the C class last year, won her first bikini pro show at the Greater Gulf States earlier this year and will head to the Olympia in September. Jami DeBenard will also be competing in the Olympia this year in the Figure division. She was last year’s D class winner.

Who will be the ones to watch this year? There are a number of women who could turn pro. I like Kalani Barber’s look and chances at a win in Figure. She was second to Tamara Montoya last year and one to watch this year. Another Figure competitor who has a winning look is Phannary Pen from Modesto, California. Dawn Hinz has consistently been in the top spots in the Figure F class and another who should make her mark this weekend. The Colorado State Figure Champion, Stephanie Spencer has a chance to leave a pro if she comes in just a bit tighter than her overall win earlier this month in Denver, Colorado. California State Champ, Francine Sablan has a nice look and should also be in the mix. Dani Freitas Ronquilio has been close a number of times to a pro card but comes up just short. Look for her to be a contender for a pro card.

In the Bikini division it is up in the air as so many of these women have won a show and done very well on the regional level. Who will step up to the plate at this Pro Qualifier? Look for Noy Alexander to take home gold in her backyard. The current Vegas resident has come close a number of times and many felt could have won her class at the JR. Nationals with no one complaining about it. Ashley Cronley LeBlanc has been on the way up and coming off an overall win at the Greater Gulf States. She has a good look and the potential to win not only her class but the overall here. Amy Allen and Shannon Martinez are two who could take home pro cards. They’ve held their own on the national stage before and will have a solid chance at leaving pros. Former NFL cheerleader, Lisa Perry could be in the hunt if she brings better conditioning then she displayed at the Jr. Nationals. The 2012 Emerald Cup overall Bikini winner Paola Terry will look to move back into the winner’s circle and could do so here. She showed potential at the Team Universe event earlier this month.

Keep an eye on Laura Gutilla and Jill Rudison to make some noise in the Women’s Physique division. If Antonia Perdikakis can dial in her legs a bit tighter she could be in the hunt for the top spots in her class. LaDawn McDay and Alyssa Stroud could battle it out in the heavyweight division of female bodybuilding with the winner likely leaving the overall champ. If Christine Sabo comes in a bit tighter than her last outing she too could leave with IFBB Pro Status.

Top 2 Placers in the Overall of Women’s Bodybuilding (4 Weight Classes)
Open Figure the Top 2 in each Height Class (6 Height Classes)
Open Bikini the Top 2 in each Height Class (6 Height Classes)
Women’s Physique the Top 2 in each Height Class (4 Height Classes)

If you’re following the action on twitter use #NPCUSAs as the hashtag. MusclePhone, GetbigNews, RonAvidan and NPCNEWSonline will be your best sources for twitter coverage throughout the weekend. Official NPC USA stage photos available at:


Hardbody Cooking: Sweet Potato Fries Recipe

If you haven’t tried making your own sweet potato fries, you are missing out. These might be the single most addicting healthy food you’ll ever make. Seriously, they are THAT good. We experimented with two different approaches this after noon and while both were great one was a bit better tasting. You can adapt the recipe below to suit your current nutrition needs but definitely give it a try, you’re only regret will be wishing you’d done it years ago.


• Preheat oven to 425 degrees
• Peel the skin off from the sweet potato. We used 2 medium sized but use as many as you like to cook at one time.
• Slice as large or small of pieces as you like. We sliced smaller, thinner and it made more so it felt like we’re getting more to eat. We all know how that goes when dieting.
• Cover a sheet pan with tin foil

We did two different versions with the oil/spray and you can modify this with your own preferred oil or none at all.

• Version 1 – we laid the potato slices out on the pan and sprayed with regular cooking spray.
• Version 2 – we put about 1 tablespoon of almond oil onto the pan and then put the slices on top of it.
• Sprinkle with cinnamon
• Place in the oven for 20-30 minutes and then flip/rearrange for another 30 minutes.

Some slices will get burnt and believe it or not, the burnt ones taste better. We’ll be leaving the fries in longer next time to crisp them up a bit more.  Let cool and enjoy. Your house will smell amazing as the cinnamon bakes. Version 2 with almond oil provided a much better taste. We used Spectrum Almond Oil.

Almond Oil, Refined
Almonds have long been hailed for their high content of monounsaturated fat. We coax out the almond’s oil by expeller pressing and gently refine it using natural methods to create a clean, fresh oil perfect for smoothing on skin, blending custom massage oils, or for high heat cooking in the kitchen.

A high heat cooking oil rich in heart-healthy monounsaturated fats with a pure, clean flavor.

High Heat Up To 495°F

The only problem is we want to keep eating them! So you might want to make only a few at a time so you don’t over indulge in them. Check out our facebook page where some of our fans are sharing their favorite ways to make sweet potato fries. If you try this, let us know how it goes and any modifications you do.

MMA’s Ronda Rousey in ESPN Magazine’s BODY ISSUE

ESPN The Magazine will publish their fourth annual BODY ISSUE and we’re stoked that women’s mixed martial arts (MMA) will be represented by Ronda Rousey. It’s cool to see this come to fruition as our resident man on the hardbody scene, Isaac Hinds asked Ronda earlier this year if she would pose for the issue. She was a little taken back by the question of posing nude but said, “it would have to be tactful.” She went on to say if it was done by a reputable photographer and done in a classy way, then she’d be on board. Well, it sounds like things worked out as Ronda will be one of 27 athletes baring all of the issue that hits stands on July 13th.


Ronda has been taking the MMA world by storm and showcased a dominant performance in Columbus, Ohio earlier this year. Many felt (not us) Ronda was all talk but she quickly shut those critics up when she nearly snapped Miesha Tate’s arm in two and remained undefeated in her MMA career. She will defend her Strikeforce Bantamweight title against Sarah Kaufman on August 18, 2012.

Earlier today, Ronda wrote shared the ESPN Magazine news via twitter, “Hey so …. Espn body issue….. If anyone wants to see me “artistically nude” I suggest you grab a copy when it’s revealed on July 13th.”

Props to ESPN for selecting Ronda as the sole MMA representative (men and women). Congrats Ronda! We’re stoked to see your continued success in and out of the cage.



All 27 athletes posed nude for the issue’s signature Bodies We Want photo portfolio. The full lineup includes:

• Carlos Bocanegra (soccer)
• Daniela Hantuchova (WTA)
• Rob Gronkowskii (NFL)
• Abby Wambach (soccer)
• Tyson Chandler (NBA)
• Candace Parker (WNBA)
• Maurice Jones-Drew (NFL)
• Jose Bautista (MLB)
• Brad Richards (NHL)
• Maya Gabiera (surfing)
• Ronda Rousey (MMA)
• Mike Smith (jockey)
• Tim Morehouse (fencing)
• Walter Dix (track)
• Danell Leyva (gymnastics)
• Suzann Pettersen (LPGA)
• Ashton Eaton (decathlon)
• Carmelita Jeter (track)
• Anna Tunnicliffe (sailing)
• Oksana Masters (paralympic rowing)

USA Volleyball Team:
• Destinee Hooker
• Stacy Sykora
• Alisha Glass
• Cynthia Barboza
• Megan Hodge
• Nellie Spicer
• Heather Bown

Follow The Mag on Twitter (@ESPNmag) and like them on Facebook. See more of Ronda on her Facebook Page, twitter and on the Team Gaspari Nutiriton page.

Lead photos via Gaspari Team Page.

2012 IFBB New York Pro Bikini Competitor Lists & Hardbody Preview

Twenty hardbody bikini women will take the stage at the New York Pro Championships this Saturday at the Tribecca Performing Arts Center. Looking at the line-up it is one of the toughest we’ve seen. The competition certainly doesn’t get any easier in the bikini division and I wouldn’t want to be a judge at this show. The top five at this competition will be one of the best we’ve seen just short of the Olympia and Bikini International. Let’s break down the field and go out on a limb with a few predictions.


1. Jessica Arevalo – Tracey, California
This is Jessica’s pro debut. She took the B Class at the 2011 NPC Nationals and will have a tough time in her first IFBB show. Can she hang? Ya but it won’t be easy in this line-up. If she cracks the top ten she should consider it a success.

2. Sandy Avelar – British Columbia, Canada
Sandy will also be making her pro debut and nothing like jumping into the deep end of the pool, right? We’ll see how she fairs in one of the toughest shows of the year. She will be able to use this as a good tune-up before the Toronto Pro show in a couple weeks.

3. Jaime Baird – Orlando, Florida
Jaime will undoubtedly be in the first call-out. She’s positioned herself as a top bikini pro and don’t look for that to change any time soon. She didn’t seem quite herself at the Pittsburgh Pro but look for her to be on point here and in the hunt for the win. If she’s calm, cool and in her zone she could win it. I also like her make-up less dark around her eyes as it didn’t seem to fit her look at the PA Pro.

4. Abigail Burrows – Las Vegas, Nevada
Miss Abigail. The big question is which Abbie will show up to the Big Apple. When she’s got her sh*t together she’s a top contender. If she’s distracted with the things happening away from the stage it takes its toll on what she brings to the stage. She was clearly way off her best at the Bikini International. If she’s collected herself and regrouped from that showing she’ll be in the mix here, if not she’ll be on the outside looking in.

5. Juliana Daniell – Atlanta, Georgia
JD has my favorite physique in this line-up and one of my top 3 in the entire Pro Bikini division. I like the athletic look she brings to the stage and if she brings a look similar to what we saw here last year and at the Bikini International she’ll be in the top spots. Juliana’s biggest challenge is relaxing and just doing her thing. If it’s not broke don’t fix it, right? Let’s hope she brings what she did in Columbus.

6. Tawna Eubanks – Dallas, Texas
Tawna was on the outside of the top spots at the PA Pro earlier this month and will be looking for a bit of redemption. This line-up is tougher than the one we saw in Pittsburgh so if she can climb up from her 7th place finish it will be a success.

7. Diana Graham – Duvall, Washington OUT DUE TO ILLNESS
Diana will likely be in one of the top spots at this show. I don’t see her finishing higher than third but don’t count her out of a the top five. I’ve been critical of her distracting boobs and it’s a sentiment that judges have shared with me. If she can find a way to not make them a talking point and focus on her physique she’ll be in the hunt.  The boys at highly praise Diana for being one of the curviest competitors on the stage and always welcome her.

8. Janet Harding – Yardley, Pennsylvania
Janet is a persistent competitor. Her biggest challenge are the little details like her tanning and hair. When her hair is too big and curly it’s distracting. She’s almost never dark enough with her tan when on stage. If she can tweak those little details she’ll move up from the bottom of the pack.

9. Melinda Janiszewski – Atlanta, Georgia
Melinda had a respectable showing at the Pittsburgh Pro. If she can crack the top ten here it will be a success. She’s definitely improved her physique from what we saw in her pro debut at this show, two years ago.

10. Tabitha Klausen Leandri – Clinton, Connecticut Tabitha has withdrawn due to injury.
Tabitha can move up from her Pittsburgh 14th place finish if she takes the stage with confidence. When she presented in Pittsburgh she didn’t seem confident and she has every reason to be confident. I’d like to see her take the stage like a Victoria Secret’s Runway model. Tabitha is one of the taller competitors and she has a long torso, so for her it’s all in how she presents it. Improved presentation = improved placing for Tabitha.

11. Kristal Martin – Gaithersburg, Maryland
Kristal was at the bottom pack in her pro debut. Now that she got the first time pro jitters out of the way and knows what she needs to improve upon, look for her to present a better package. She needs a different colored suit than Pittsburgh and her physique needs to be a bit fuller. If she changes that she’ll move up.

12. Bernadett Matassa – Hungary
Bernadett rocks short blonde hair and I’m not sure it works for her. She used to have some goofy poses but she learned to leave those behind. I’d like to see her with longer hair, more relaxed posing and a bit softer in the upper body. Will we see any of that in New York? Not likely.

13. Taylor Matheny – Sand Springs, Oklahoma
Taylor has a rock’n physique and is adorable. She still struggles with her posing and in order to crack the top spots she’ll need to improve her posing. She was third at the St. Louis Pro which was a great finish for her. Placing that high her won’t be as easy. I’d like to see her tan a little darker as well. I like her look and if she can relax and polish her posing she’ll be in the hunt.

14. Heather Nappi – Novi, Michigan
Heather is coming off a 13th place finish at the Pittsburgh Pro and if she can crack the top ten here she’ll be doing good. She’s been as high as fifth but given the line up here it will be a tough placing to match. I like the look she brought to the Florida Pro to close out 2011.

15. Cecile Palacios – New York, New York
Cecile will be making her pro debut after winning the F class at the 2011 NPC Nationals. She will have to pose her body in a curvy manner as one of the taller women in the show. This will be a great test for her because if she can crack the top 10 here it will be a success.

16. India Paulino – Pembroke Pines, Florida
India has momentum on her side and the odds on favorite to two in a row. She was runner-up at the Bikini International and brought a winning look to Pittsburgh. I swear the girl is going to break a hip with her little shimmy shake she does at the end of her individual posing presentation. She can get away with it because it fits her sassy personality. Count on her to wear a yellow bikini suit because it works. India’s “assets” can also be distracting if just looking at photos but when you see her present, her attitude and presentation make you focus on her physique and not her boobs.

17. Kristy Robbins – Palm Harbor, Florida
Kristy looked good in Pittsburgh and I would have placed her higher than 9th. I would like to see her compared to the top women if she brings the same look to the stage as she did in Pittsburgh. Look for her in the top ten here and if she struts he stuff and catches the eye of the judges in the individual presentation look for her to be in the hunt.

18. Yeshaira Robles – Bronx, New York
Yeshaira has the best energy. In some poses she’s smiling and cute but then she’ll flip a switch and give you a sexy diva look. I dig it. She has the physique of a top contender, a tight booty and positioning herself as one of the leading ladies in bikini. I look for her to be in the top spots once again here.

19. Skye Taylor – Las Vegas, Nevada
Skye looked her best at the Houston Pro where she finished second. She’ll have her work cut out for her to crack the top five here but look for to be in contention if she brings a similar look.

20. Talia Terese – Vallejo, California
Talia oh Talia, which Talia will we see in New York? If the Talia we saw at the 2011 NPC USA shows up she’s top five no question. If she shows up like she did in her pro debut she won’t be in the top 10. Talia is one of the most beautiful women in the division but she has yet to find her groove as a pro. She finished in fourth at the 2011 Sacramento Pro and will have a tough time placing higher than that here but without question she can do it if she brings the USA look.

So who wins? Who finishes in the top five? As you can see the judges will have a VERY difficult time sorting this one out. It will come down to the little details like tanning, hair, posing and presentation. If everyone was 100% and presented their best physique to date I’d go with Juliana Daniell for the win however I doubt the judges will agree with me.

1. Jaime Baird
2. India Paulino
3. Juliana Daniell
4. Yeshaira Robles
5. Talia Terese

1. India Paulino
2. Jaime Baird
3. Yeshaira Robles
4. Abigail Burrows
5. Talia Terese


Who do you like for the win? Post your comments below and when tweeting about the show use #NYPRO. Our West Coast correspondent Ron Avidan will be in attendance covering all the action. You can also check out, and for coverage.

Saturday – May 19, 2012

Tribecca Performing Arts Center
199 Chambers Street
New York, NY

Prejudging: 11am EST
Finals: 6pm EST

More info:

Note that all competitor meetings will be held at the venue site, the Tribecca Performing Arts Center, 199 Chambers Street, New York, NY at the following times:
9:00 am: Bikini
9:15 am: Open Bodybuilding
9:30 am: Figure
9:45 am: 212
10:00 am: Women’s Physique

Get Hardbody with Nicole Wilkins’ Shoulder Workout

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 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

HARDBODY Photo: Juliana Daniell Bikini International Competitor

Juliana Daniell positioned herself as one of the top Bikini Pros last year and is already qualified for the 2012 Bikini Olympia. She has an athletic background and was a swimmer in college. She currently cheers for the Atlanta Hawks and is prepping for her first trip to the Arnold Sports Festival where she will be a contender in the Bikini Internationals

This photo has become one of the more popular photos on as I receive emails on a weekly basis asking who it is. Mainly because people have taken the photo and put their own words over it, which is fine and dandy but they crop off the watermark/copyright. Not so dandy. Any whoo, now you can PIN this image and let everyone know who she is. You can see Juliana compete in Columbus and stay updated with her via facebook.

We’ll see ya there!


Photo by – may not be reprinted or used without permission.


Hardbody “I’m Stronger Than” – Excuses

We all face obstacles. It takes digging deep from within ourselves to rise above these challenges. We’ve started a new campaign to help empower female athletes across the globe, “I’m Stronger Than”. We want to know what YOU are STRONGER THAN.

Our first “Stronger Than” hardbody is IFBB Figure Pro Alea Suarez. As you can see, Alea has been able to face and conquer her obstacles en route to a championship physique. She’s STRONGER THAN excuses. Are you?

Share what you are STRONGER THAN on twitter with #strongerthan.

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