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Credits Writer: Marc David Cover Design: Denverson Inc. Cover Photographer: David Andrieu Magazine design layout: David Sunday Forth Magazine Staff Editor in Chief Mardea ( Jan) Tolbert Founder/Staff Coach: Wasantha Subashinge Subashinge. Divisions Muscat Oman, USA, Sri Lanka Motivational Coach: Shawanna Kennedy Business credits/ Finance Otha Winston

Contents

02 04 08 Credits

12 Building a better body

Priscila Leimbacher Interview

False Assumptions In Staying Healthy

Dorena Jones

Forth Magazine Model

Priscila Leimbacher “I Fell In Love With The Bikini Division When I Watched A Bodybuilding Show For The First Time” Interview and photos: David Andrieu / www.davidandrieu.com| @davandrieu_photographer

Priscila presentation Age: 38 Localisation: Switzerland Nationality: Brazilian Height: 5’6 Weight : 125 Lbs on stage and 136 Lbs off season Coach: Kim Oddo Team: Bodybyo Sponsors: Ravish Sands and Glam Competition Jewellery Competition history (main titles or good places with years): IFBB Bikini Pro competition history 2020 European Championships – 7th place Arnold Classic USA – 4th place 2019 Olympia Bikini – 13rd place New York Pro – 8th place Pittsburgh Pro – 1st place MuscleContest Nacional Pro – 2nd place 2018 EVLS Prague Pro – 1st place Dennis James Classic – 2nd place Alicante Pro Bikini – 2nd place MuscleContest Brazil Pro – 2nd place

David Andrieu : How do you feel when you were on the Olympia stage? What was the greatest moment of your carreer? Priscila Leimbacher : Amazing ! It was one of the best moments in my professional athlete career. That’s when I realised that I could go beyond my dreams . D.A. : What prompted you to enter the world of bodybuilding and most recently the bikini division? Why did you choose this category? P.L. : I fell in love with the bikini division when I watched a bodybuilding show for the first time. I was sure it was my category. D.A. : What workout routine has worked best for you? What are your 3 favorite exercises and why? P.L. : I still working in my upper body to build some muscle 4 times a week. Low reps with heavy weight. 3 times a week for my lower body. High reps with light weight. D.A. : What is your favorite form of cardio?

P.L. : Walking outdoors is definitely my favorite cardio. D.A. : What is your diet like for an average day? P.L. : I have 6 meals a day and whether Im off season or on season, almost all of them always have good sources of carbohydrates, protein, fats and vegetables. D.A. : Any classic healthy meals that you always eat? P.L. : Oats, sweet potato, avocado and fish. D.A. : What supplements do you take? P.L. : Amino Acids, Multivitamins, pre-workout and whey protein. D.A. : Could you share some tips with beginners? P.L. : Look for a good coach who understands the category you want to do, put passion and work hard to archive your best. D.A. : Do you have champions who inspire you? P.L. : Ashley Kaltwasser and Angelica Teixeira are my inspiration in the bikini division.

D.A. : What do you think about the COVID-19 crisis? P.L. : It’s scary not to have control over what is happening in the world, to wake up and not know that tomorrow will be like. I’m still optimistic and I hope it gets better as soon as possible. D.A. : Did you change your goals since 2020? P.L. : No. I still get my olympia classification. D.A. : What is your next goal? P.L. : I Intend qualify for 2021 Olympia and I bring my best package for the next Arnold Classic. Follow Priscila Leimbacher on Instagram @priscila.leimbacher

Dorena Jones NPC Figure Competitor Spotlight

@fitdmindbodysoul on IG, email: fitdmbs@gmail.com Website: fitdmbs.org Dorena Jones 51 yrs old NPC figure competitor, fitness coach, health and wellness motivator Aurthor: of Nothing But Health Cook book. Thanks you Dee

BUILDING

a Better Body

nterestingly, when I made the comment that it’s easy for me [to get in shape], Shaun jumped into the conversation and emphatically stated... “It’s not easy. No way. It’s simple!” And you know what? He was right.

It’s not easy to get into shape. To eat better. To train harder. To set a plan in place. Rather, it’s simple. It’s simple to make such small changes in your lifestyle. And as a result, create such incredibly satisfying and rewarding changes in your physique. I told Shaun he was right. Building a better body and getting into tiptop shape isn’t easy.

What I got from our conversation was a little perspective on this subject. That is, whenever I decide I am going to get into better shape, it is easy for me because I know what to do. That’s the difference. See, most people, when they make the decision to get into their best shape (whether it’s their first time or a second, third, or forth time trying),

that most people tend to make this topic more complicated than it needs to be. And if people really knew how simple the changes they need to make to build a better body are, many, many more people would do it. So, after dinner I promised Shaun I would start by sharing my personal view on building a leaner, healthier, more muscular body in our upcoming newsletter. To help others understand how each lifestyle change works together—along with how simple weight training, diet, and supplements really can be.

simply don’t know what to do. For that reason, for them, it’s not easy. “It’s simple to make such small changes in your lifestyle. And as a result, create such incredibly satisfying and rewarding changes in your physique.”As Shaun and I talked more, we found there were many other things we had in common. One of which was that we both agreed

Therefore, what I’d like to do is take you through a typical day for me. Using specific examples, I’ll guide you through how I follow my own Maximum Growth Program. Basically, I’ll show you how, when, and what I eat; which supplements I use; and how I follow the exercise plan. But before we start, there’s something I need to tell you. There are plenty of ways to gain muscle size and strength and build a head-turning body, and in no way am I proclaiming that my way is the only way. (Far too many self-professed “experts” do this already!) What I can honestly say is these techniques and tools are simply what have 13

worked for me—year after year—and continue to work for countless others. And if you follow them, for at least four weeks, you will absolutely, positively achieve greater gains in strength and size and lose more bodyfat. Results you can be damn proud of. I promise. Are you ready? Great. Let’s get started. First, I can’t understate the importance of planning. Before I even consider anything else, I always, always make sure I have my entire day planned in advance. For me, there could be nothing more integral to my success. In fact, whenever I don’t plan my days, I notice that everything feels “out of control” the next day. And it is. (Maybe this has happened to you?) That’s why I always take about 15 to 20 minutes each night, before I go to bed, and plan out my next day’s workout, prepare my meals, write my most important “To-Dos,” and as corny as it sounds, pick out my clothes to wear. I can’t tell you how much time the next day this nightly ritual saves me. I’d bet over ten times. “...whenever I don’t plan my days, I notice that everything feels “out of control” the next day.”If you’re already good at All rights reserved copyrights @ Forthmagazine

planning, then you’ll certainly agree. If not, then I’d encourage you to start tomorrow and adopt this results-producing, fantastic habit. Remember, the only thing that separates those who are successful from those who are not are habits. It’s easy to see those who follow good habits are much more likely to be successful, and those who follow haphazard, free-spirited habits, are usually less successful. You get the point. So now let’s take a closer look at exactly how I apply these techniques and tools to my new, improved Maximum Growth Program (which, by the way... has been completely updated and revised with a full 8-week Program, new diet plans, weight-training routines, and even a section which provides explanations and pictures of each exercise. It is at the printers right now, and I plan to produce only 1,000 to start. So, if you’d like to reserve your copy today, so you don’t get left behind, please call us at 1-866688-7679 and tell whoever answers that you are a regular reader of Real SOLUTIONS and you want to reserve your copy of Volume 2 of Maximum Growth. Like I said, there will only be 1,000 copies printed, and since they are free—all we ask is a measly $5 to pay for postage and handling—I expect All rights reserved copyrights @ Forthmagazine

these will go quickly. Don’t get left behind. Call us now. The number is 1-866-688-7679. Even the call is free! Or, click here and fill out your information online: Maximum Growth).

agree with this approach. I feel it’s much more important to provide a plan, a path, and every bit of assistance I can to help you reach your goals. I honestly really care about people).

Luckily, a great deal of the planning “work” has already been done in my new book. We’ve laid out the days you should work out. Pointed out exactly which body parts to train. We’ve even planned the exact number of sets, reps, and time to rest for each workout. On top of that, we included seven full sample meals—from breakfast, to pre-and post-workout, to nighttime meals—so you can easily put together your daily eating plan.

Anyway, let’s get back to how I put everything together as I follow the Maximum Growth Program to build my best body:

Believe me, when you look at how much of the guesswork we’ve taken out of building muscle and gaining strength with the Maximum Growth Program, you’ll realize it doesn’t get much better than this. In fact, if someone had offered me a Program like this one when I first started out, I would have paid a couple of hundred dollars for it, easily. (To me, it seems no one wants to really help you like this any longer... they just want you to buy their supplement, shake your hand, say “good luck,” and send you on you way. I don’t 14

Once I’ve planned my Weight-Training journal sheet, I move onto my nutrition plan. From the first to the last meal, including the supplements I’ll take and how much water I plan to drink. I don’t like to leave anything to chance, and as a result, I usually stay right on course each day. I’ve found the closer you follow your plan, the faster you reach your goals. There are really no two ways about it. I’ve also provided blank Daily Meal Plan Sheets here, so you can print out copies and use them to plan and write out your meals each day. If you read through the Maximum Growth Program, you’ll notice my total calories are somewhat higher than the examples I’ve provided in The Meals section. That’s because I weigh around 220 lbs and the examples I’ve provided are for a 175-lb person. You might weigh more or less than this, so you’ll need to calculate your daily

calorie and protein needs for your desired weight. Once you do that, it’s pretty easy to plan your meals.

fruits, bottled water, and supplements and put them in my shoulder bag to take to work with me the next day. I always double-check my supplement Or, you can simply look at the case to make sure I’ve got daily sample meal plans we’ve enough supplements to last me provided for you. From there, the entire week. (If you don’t you can pick and choose which have a supplement case, I’d meals most closely match your encourage you to get one. They likenesses for particular foods are pretty inexpensive and very and then adjust the portion sizes convenient to use. You can buy a to meet your calorie and protein pocket case online at WebVitaneeds. If you have trouble figur- mins.com.) ing out how to do this, I encourage you to give us a call (anyBecause I usually train in the time), and one of our friendly, mornings, I keep most of my qualified fitness experts will be breakfast foods, like oatmeal glad to help you out. We can be and condiments like Splenda® reached from 8:00 a.m. to sweetener, at the office since 6:00 p.m., Monday through that’s where I eat after my Friday (MST). If we don’t anmorning workout. I also keep a swer your call, please leave a spare container of Eat-Smart message, and we’ll call you back (my favorite meal replacement right away. Our number is shake) at the office too, so I 1-866-688-7679. don’t need to lug it back and forth—from home to work and Now that I’ve written out the from work back to home. That meals I plan to eat the following can be annoying. day, I’m about 50% done with my planning. Next I prepare the Now that I’ve written out my meals I am going to eat. Since goal weights for my next worktomorrow is going to be a busy out; written out and prepared day for me (and I have a lunthe meals I plan to eat tomorcheon meeting), I plan on eating row; made sure I’ve got the two whole-food meals and three supplements I need to use, the nutrition shakes... so I’ll need to final thing I do is prepare my make the meals in advance. clothes. Since I work out in the After preparing my tuna pita morning, I make sure I’ve got a sandwich and putting my comfortable T-shirt, a pair of cooked brown rice in a Tuppertrack pants, some socks and ware bowl, I grab the rest of my underwear, and my tennis shoes 15

and baseball hat laid out. Then, I pack the clothes I’ll wear at work in my gym bag. Last, I make sure I’ve got my iPod (a digital headphone/music system that helps keep my intensity up, while working out in the early morning), wallet, keys, and cell phone... all packed and ready to go. After this, I’m off to bed. It’s usually around 10:00 or 10:30 p.m. “There’s nothing more refreshing, and important, than a tall glass of water first thing in the morning.”The next morning, just like I do every day, I wake up at 5:15 a.m. Without hesitation, before getting dressed, I head for the kitchen and pour a large glass of water. There’s nothing more refreshing, and important, than a tall glass of water first thing in the morning. Especially considering your body hasn’t had any food or liquids for about seven to eight hours. Typically, most people would make a cup of coffee at this point—to help them “get going.” But I don’t feel this way. I think coffee actually robs your body of energy, instead of really giving it to you. As you know, when you drink coffee, the increase in energy only lasts about an hour, until it wears off, leaving you feeling worse than you did before. This is called the “crash.” I hate the way this makes me feel. All rights reserved copyrights @ Forthmagazine

That’s why I helped create and use a supplement, instead, called Energize. We developed this all-natural supplement with Dr. Mark Tallon. He is a very bright person, earning his Ph.D. in biochemistry. He even works with Olympic athletes as a nutrition consultant. Plus, he’s an IronMan triathlete himself. To say this guy is brilliant, and in great shape, is an understatement. He formulated Energize to work with your body’s natural ability to produce safe, long-lasting energy. And it works especially well, either in the morning to really perk you up, or during the middle of the day to avoid the fatal midday “crash” after lunch. I absolutely love using it before I weight train. I find it clears my mind and cranks up my workout intensity. This is helpful when you train, like I do, at 6:00 in the morning! I take two time-released tablets of Energize with my water (on an empty stomach). I head back upstairs to my bedroom, get dressed... kiss my wife and kids goodbye (while they’re still sleeping), grab my gym bag, and head off to the gym. I usually arrive at the gym a few minutes before 6:00 and, after getting my iPod headphones on with my favorite music, I’m All rights reserved copyrights @ Forthmagazine

ready to start training by 6:00 a.m. sharp. Today I am going to work out my chest, shoulders, biceps, and triceps. (See The Exercises section by clicking here for a detailed explanation and demonstration photos for all of the exercises I do.) Today’s weight-training workout should take no longer than my scheduled goal of 45 minutes. While it’s not my goal to always finish under my scheduled time, it is important to stay within it by a couple of minutes. After my workout, I sit down on a bench and take a couple of minutes to record my final actual reps and then run a quick glance over my goal to actual planned weights and reps for each exercise. Today everything was pretty close. Remember, when you do your workouts, you might use less or more weight than I do. That doesn’t really matter. What matters most is that you keep a constant record of the actual weights and reps you did, and pay close attention to the time you rest between sets. This way, you’re sure to keep your intensity levels up and make the most of your time spent in the gym. I also use this time to jot down a few notes about the workout. For instance, today I repeatedly noticed how pumped my arms felt. I got a great burn, and I was 16

very strong. In fact, I’ll need to make a note for the next time I train chest that I should increase the weights used—since I hit a new six-rep max today! This is all very important information to record. And this is it for the weight training portion of my day. Pretty simple, eh? Not easy, but as you’ll see in my new book, it’s relatively simple to follow! “...there is absolutely, positively no better way to start your day than with an intense, focused weight-training workout.”After I finish my early morning workout, it’s usually around 6:50 a.m. and it’s time to get into the office and focus on my nutrition. I have to tell you, though, there is absolutely, positively no better way to start your day than with an intense, focused weight-training workout. By the time I walk into my office, my mind is refreshed, and I’m ready to take on the day’s challenges. Following the weight-training Program from Maximum Growth Volume 2 means I train with weights four days a week. I follow the calendar to the letter (which is contained in the new book as well). In fact, like I said earlier, the closer I follow my plan, the faster I see results... and the greater my progress.

Better Rebuild #whatsinyourgymbag I.G Better _Rebuild Web www.abetterrebuild.com

FALSE

Assumptions In Staying Healthy

f there are the different tips and paradigms that are constantly distributed in society regarding health in general and staying healthy, there are also many false assumptions in staying healthy. These false assumptions pertaining to steps or practices to stay healthy may be risky for an individual. Worse, one of these false assumptions may lead to illness if done improperly to a significant extent. Fallacy 1: Eating Too Much While Still Young Is Reasonable All rights reserved copyrights @ Forthmagazine

We have this common notion that as long as we are still young, we can be lenient and just eat what we want without moderation. We can always argue anyhow that our young bodies can still take some sort of nutritional punishment and would be able to rectify the effects afterwards.

be able to restore the optimal health status at full efficiency. For example, eating high cholesterol food would have a preemptive effect of deposits in the arteries. Before long, this would reach a stage wherein the process is irreversible and may cause the life of the person.

The truth about this is that though we are actually able to rectify such situation, the damage has begun already. Furthermore, we do not know at what age our body starts to not

Even if there was a reason that ageing is part of life and that even how much we try to choose the right food our bodies would still deteriorate anyway, the thought of why would we

Fallacy 3: Starving Will Help You Lose Weight A much more drastic misconception is the notion that skipping meals would lead to a faster weight loss. Ideally, that should be the case if the aspect of caloric intake is the only thing to be considered. However, there are also some other aspects such as ulcer developing in the gastrointestinal area, or perhaps a retroactive effect on the body of the starving individual wherein the body signals the brain that there is nutritive deprivation. The latter would cause the metabolism of the individual to slow down significantly to cope up with the body’s current situation. hasten the process of ageing by introducing unwanted radicals to our cells should be enough to keep us on the right way of thinking. Fallacy 2: Not Eating Carbohydrates Will Make You Lose Weight Faster Another common misconception is that we would be able to lose weight faster if we didn’t eat any food that is rich in carbohydrates. This would account breads, rice, and other starchy

foods. Though it is a fact that these types of food are high in calories, carbohydrate deprivation will not contribute to faster weight loss. Certain parts of the body would require some nutrients that come along with carbohydrates in rice and other starches such as Vitamin B complex. Furthermore, sticking to an alternative diet such as pure protein will not help one lose weight faster.

Furthermore, if the body is further subjected to much more food deprivation, the body will not be using the fats right away. The surrounding muscles cells will start to take the brunt leading to muscle atrophy. These are just some of the most common fallacies that are freely thought of by the people who haven’t been properly educated about them. Nevertheless, one of the only eternal aspect of staying healthy is of the self, along it is self responsibility and self control. All rights reserved copyrights @ Forthmagazine

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