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MAY 2011

Kim Dolan

Leto's Not Your Typical

Fitness Model & Mother k a t P a i n te r ' s PARK Circuit

TRANSFORM YOUR BODY ANd with

SOUL

Sherry Goggin

training

Top

Fitness

Mothers Tips on balancing

Fitness AN D GET Those

summer abs with

LeHa Long

Motherhood

Obi's Guide to BECOME A

Top Fitness

Model


HEALTH - FITNESS - WELLNESS Magazine

Issue 5: May 2011

Contents

5. Quantification of a Top Fitness Model 7. Fit and Healthy Moms 11. Gator is Part of the Story that Sun Kissed Look without 14. Get Being in the Sun

16. The Whole Story 20. Consistency and Patience 22. Park-Circuit Workout 25. Fatness or Fitness: It's your Choice 28. International Fitness Sensation 30. ABS-olutely! Sites:

www.fitnessX.com www.twitter.com/fitnessX www.facebook.com/pages/FitnessXcom-Magazine-HealthFitness-Wellness/169453933102821

2.

FitnessX.com Magazine • MAY 2011

33. Spring is Underway and so is More Training


I wanted to Live a

"

Full Life without the BEING t h at

W

complexity

Overweight Brings"

orking behind a desk, post-pregnancy, being sedentary and a dreadful diet was what resulted at a hefty 287 lbs., standing at only 5’4”, during a 10-year period. I was always a thin girl and practiced volleyball during my adolescence, but when I got married with more responsibilities, I started to forget about exercise to the point of not doing any at all. When I gave birth to my daughter, Valerie, who’s already 11 years old, I rapidly began to gain weight. Everything in my life was centered on my home, work and family; exercise was completely eliminated.

By

Denisse Garcia

Photos by

Denisse & Brian Garcia

Years past, and I continued gaining weight without control. My job as an Administrative Manager in a manufacturing company kept me sedentary for more than 7 hours and I also had unhealthy eating habits. I would wake up and rush to work in the morning without eating breakfast. In many cases, I would also skip lunch. After work, though exhausted, I would help my daughter with her homework, cooked dinner and did household chores. When I finally sat down to eat, I would do it with an excessive appetite and immediately went to bed. I had stopped and boycotted my metabolism completely, living a completely sedentary life.

BEFORE

BEFORE

Brian Garcia

AFTER Denisse Garcia

Denisse Garcia

AFTER Brian Garcia

Everything made me moody; I was always tired and sleepy. Two years ago, my husband, Brian, and my daughter, Valerie, went on vacation to Disney World in Orlando. Sadly, I couldn’t fit in the seats in the rides, even in “special seats” for the obese. It was so exasperating wanting to enjoy our vacation time and being physically limited because I would get tired and all my body would hurt. Not only did I suffer, I recognized that I was also holding up my family from enjoying our vacation, as a consequence of my obesity. So, returning from my trip, I decided that it was time to live a full life without the complexes and the insecurities that overweight brings. I hired a certified personal trainer and from the first day, I kept

constant focus on my goals every month. I trained my body with cardio and weights. Besides falling in love with exercise again, the numbers on the scale started to drop rapidly by maintaining a diet of three meals a day with 3 snacks. I went from a size 24 down to a 5, and now I can proudly say, a size 3 in a period of 11 months. I received the unconditional support of all my family but specially my husband. He joined me in the battle and he made it his struggle motivating himself to lose a few pounds himself transforming his body define and stronger. It was so drastic the turn that exercise has giving to our life that together with my husband were able to construct our own gym and became certified personal trainers. Presently, we help other people win the battle of obesity, so they can change their lives into a fuller and healthier life. The best advice I can give other people-- It is not enough only wanting to have a better body or not wanting being overweight, you must work hard and fight until you obtain it and then be constant to keep what you achieved with sacrifice. MAY 2011 • FitnessX.com Magazine

3.


HEALTH - FITNESS - WELLNESS Magazine

MAY 2011 Publishers:

Kat Painter and BillyBow

New-trition 101 by

Brooks Hollan

Photo By:

Rob HammeR

Editor-In-Chief:

Joe Mikoli

Assistant Editor & Copy Editor:

Kat Painter

Creative Director:

Joe Mikoli

Are you experiencing information overload when it comes to learning about nutrition? Are you confused by seemingly reputable sources totally contradicting each other? Are you ready to create a straightforward nutrition plan that works for your lifestyle? If you are, then this column is for you! My name is Brooks Hollan and I am a 35-year-old licensed sports nutritionist that qualified for the 2000 Olympic trials in swimming, and I help people customize and create healthy lifestyles that work for them. I have spent the better part of my life learning, living, and testing different science and theory as to ‘what works’ for the body. Over the past few years, I have helped hundreds of people reach their goals by helping them create habits they will have for the rest of their lives. Doesn’t matter if you are competitive athlete or an obese individual with type II diabetes, if you follow the guidelines I will be setting forth in this column, you will lose body fat, increase your energy levels, and reach whatever health & fitness goals you have set for yourself. Before we get started, I want you to remember this quote that I say all the time: “Little things over time make a BIG difference!”

Now let’s get started! I know you’re ready to hear about the latest and great supplement or ‘miracle’ super food, but before we can get there, we need to establish a solid foundation. The number one thing on that foundation is: hydration.

I know some of you are probably rolling your eyes. Stop it! Since over 70-80% of the US population is chronically dehydrated, the odds are good that you aren’t drinking enough water. I’m not talking about coffee, tea, soda, or the water you get from foods, I am talking about drinking just pure H20. When you are dehydrated, your metabolism slows by as much as 3% and your body doesn’t process waste or toxins as efficiently along with a host of other things. Your body is 60-70% water by weight, and muscle is about 75% water. Proper hydration is key to pretty much every process in the body. You can eat all the latest superfood-antioxidant-amazing-supplements in the world, but if you aren’t optimally hydrated, good luck getting all those nutrients to the cells of the body. I recommend shooting for a minimum of 80oz of water per day. Not a big fan of plain water? That’s ok. Add lemon, lime, or cucumber wedges to your water bottle for some subtle flavor. Are you a soda addict and need your carbonation? Try just sparkling water, and if you still need some flavor, try adding a splash of pomegranate juice. Since it takes 17 to 30 days to create a new habit or change an old one, by the time the next issue of FitnessX comes out, you should have proper hydration down as one of the fundamentals of proper nutrition. Stay tuned as we build on this New-trition foundation over the coming months. If you stick with it and don’t skip over the fundamentals, you will be living your own Fit Life!

Brooks Hollan currently resides in San Diego where he helps people create healthy lifestyles around their busy lives though the consulting company he founded at FitLife212.com. He is a Licensed Sports Nutritionist, Certified Personal Trainer, and Olympic Trials qualifying swimmer at the US Naval Academy.  Photo Credit: Darren Edwards, www.darrenedwards.

4.

Photographers: BillyBow, James Patrick, Rob Hammer, LHGFX, Harry Grigsby III, Dough Berry, Paul Switzer, Kevin Macgowan, Sarah Picturegroove, Mike Byerly, Rick Taylor, David Bickley, Alex Gonzalez, Nicholson Studios, Noel Daganta, April Greer, Diane Gottleib, Darren Edwards, Carolina Gonzalez, Static Photo, Denisse & Brian Garcia, Angela Elliot and Ask Photography. Senior Designer: Joe Mikoli Staff Writers: Kat Painter, Leha Long, Mark Ozog, Sherry Goggin, Tabitha Thelin, Nancy Finnegan, Pamela Wilson & Laura London Writers: Kim Dolan Leto, Obi Obadike, Brooks Hollan, Patty Wilson, Evans Amoako, Stephanie Mahoe, Amber Day, Natalie Jill, Lily Simon Jaffe, Ingrid Romero, Denisse Garcia and Kyle Wipf Advertisers: Fit Girl Wear, Muscle Beach & A.C.T Energy Drinks

Cover Model: Kim Dolan Leto

MISSION STATEMENT:

FitnessX.com Magazine (Health – Fitness – Wellness) strives to inspire people by making a difference in empowering and encouraging you to live a healthier lifestyle. We take pride in sharing heartwarming stories on health, fitness and wellness. Our readers vary in age, body composition, ethnic background, economic status, and professional background, but have the common goal of improving themselves through health, fitness, and wellness. FitnessX.com Magazine readers are health-conscious, discovering or already adopting healthy lifestyle practices, and interested in bettering themselves. Please note: FitnessX.com Magazine is not liable for any injury due to the suggestions and advice given in this issue. All readers must consult their physician prior to starting a new exercise and nutrition program. Submissions:

For all Submissions, email fitnessX@fitnessX.com and for rules & guidelines, go to www.fitnessX.com. Click on Guidelines for Submissions.

Publishers: Kat Painter and BillyBow


OF A

H Quantification Top Fitness Model

BY O BI O B A DIK E , B. A , B.s, M.S, CFT, WBFF PRO MALE FITNESS WORLD CHAMP ION

Photo by:

Noel Daganta

ow do you quantify a top fitness model and what are those attributes that culminates into a top fitness model? Well, there are many things that are considered in being a top fitness model. Here are some of the following: Covers, features, internet presence and social networking presence, endorsement contracts, contributions to the industry that helps others in other words the impact you make to serve and influence others in a positive way. I had this discussion with many friends about what makes a fitness model into a top model or into one of the premier models or even the top fitness model in the industry. I think for some strange reason, people believe that if you have done more covers than the next person that you are better than the other. Well, it’s more than just covers. The reason being is because it is very easy to forget someone on a cover of a magazine; there is no identification with that person to the readers other than your name on the inside of the magazine. You actually have more exposure featured in the magazine with a story about yourself or with you writing a training article that you are featured in. Also, you have more exposure in a social networking environment mirroring the time on the stands of a magazine issue. With that being said, being a top fitness model is more than just being on covers. How do you honestly quantify that? These are things that I came up with after having conversations with many important top fitness professionals in the industry. T o B e C o n s i d e r e d O n e o f th e Premier Top Fitness Models i n th e I n d u s t ry

• Multiple Covers and features each year. • Consistent internet and social networking presence and following. • Service and contributions to helping others as role model through your name in the fitness industry through fitness articles, personal-training, fitness tips, helping to impact another person’s another life in a positive way. • Endorsement supplement contracts. Example: Small contract- supplements only to 500 to 1500 a month; Medium contract- $2000 a month to $4500 a month; Large contract- $5000 a month up to 10,000 or more a month. Super large contracts- percentage from the overall gross sales of the product. Examples: specifically fitness equipment products when it comes to this. • Being flown out to events for Personal and Public Appearances domestically and internationally as a fitness personality. • Notoriety and presence globally in different countries.

(CONTINUED ON NEXT PAGE)

MAY 2011 • FitnessX.com Magazine

5.


Before social networking came alive, it was just covers and features that would dictate a top fitness model, but now with social networking like twitter and facebook that has to be considered in the mix now. The reason being is, I’ve seen many fitness models in the industry that have never landed a cover but they are on facebook and twitter all the time and have created such a huge following that they have a bigger name in the industry globally than someone that landed 10 magazines covers or more. That is why your internet and social networking presence has to be consider-ed in the mix when quantifying if you are a top fitness model. The impact you make in servicing others has to always be looked at because that is really how you maintain that following and fan base by responding and helping people when you can. For crying out loud, supplement companies look at your social numbers to determine if they want to sponsor you. In fact, those social numbers are more important than any magazine cover you’ve ever landed, in my opinion. I would honestly say more, because internet is powerful than print, at the moment. Nobody ever likes to talk about this because money isn’t everything and it is never fun talking about how much money you make. The size of your contract dictates how marketable you are to that particular supplement company or product and the size of your contract will pretty much tell you how important you are to that company and how they view you in the hierarchy of that supplement company. This is for the aspiring fitness models that email me all the time you can really count on a finger or two of fitness models that can make a living off of their name. The very few ones that are able are very business savvy and were able to either create a product and sell it others for a business or they were able to land a large to super large endorsement contract that allowed them to make enough money to live comfortably. A great fitness model who is the perfect example of doing this is Micah LaCerte who created Hitch Fit which is one of the biggest personal-training companies in Kansas City. He used his exposure in the fitness industry and he created a very successful business. I know that every aspiring fitness model and most fitness models are all about chasing covers and it is exciting to grace a cover as I love it too but being a top fitness model is more than just gracing magazine covers as I’ve alluded to in this article. And also if you land more magazine covers more than the next person that necessarily doesn’t make you a bigger or a better model than the next model. Example: I’ve done 12 magazine covers last year or I did 11 last year which is more than the next model who did 7 or 6 or 5 that doesn’t mean that you are better than that model or even have a bigger name. Sometimes when you see models on covers of magazines it isn’t necessarily what the fans want it is the decision of that editor and publisher that chooses who gets to be on that cover of that magazine. All those fitness models that have been on many covers I am here to tell you that it is everything and just look at those bulleted points I gave. If you are trying to land a big contract and you think it is just landing magazine covers only then you will never land that large contract category. All of these bulleted points you need to be able to attain to be in a position to ask for a large contract. I know many fitness models that have landed some of the biggest magazine covers in the industry and are still looking for that endorsement contract or that big one. The supplement companies and fitness equipment companies look at all of these things I mentioned above when sponsoring a top fitness model and when deciding to give out those big dollars to a big name fitness model. 6.

FitnessX.com Magazine • MAY 2011

Photo by:

David Bickley

Obi is one of the top male fitness models in the world. He is also the WBFF World Champion and Muscle-Pharm sponsored athlete. He is a world renowned fitness expert columnist for more than 9 fitness magazines globally. His passion in the industry is to help educate people all over the world live healthy lives through his numerous fitness columns. He is identified and branded in the industry as the World's Most Ripped Fitness model. Photo Credit: Noel Daganta


AND

FIT HE ALTHY MOMS By

Kat Painter

Mothers work so hard during the year and rarely get the appreciation they deserve.

A direct connection exists between your physical health and your self-esteem. Children watch how their mom treats herself, talk about her body, and practice eating habits. With Mother's Day in the month of May, it seems like the perfect time to stop and reflect on these fit and healthy moms who have selected this very tiring, challenging (and many times unappreciated) role in life.

How do you balance your time with the demands of motherhood?

 I love being a mom. Of all the roles I hold in life, it is by far my favorite. However, I feel strongly that it is important to maintain a balance between motherhood, work, school, friendship, romance, and of course health. I balance my time by prioritizing. I usually have a list of things I know I need to get accomplished that day, things I want to get done, and things that are important but can wait a little longer. I try to be realistic in what I can accomplish in a single day while still being able to devote one on one time to my son, who is 8. Since I am also a student at the moment, I try to run errands, get my workouts in, or study; during the times my son is at school or sleeping. This way when we do spend time together, even if it is limited, he has my full attention.

What’s your biggest challenge?

My biggest challenge is having “kid” food always around my house. There is no escaping that mental battle when you have to not only see, but also prepare all sorts of foods that are not on your meal plan. I have trained myself to not want those types of foods, but sometimes that leftover bite of peanut butter and jelly sandwich looks devilishly appealing. To combat these moments I usually drink a bunch of water or stick a piece of sugar-free gum in my mouth until I have disposed of the yummy item calling my name. This usually gives me enough time to mentally remind myself of my goals so I stay on track. Plus, I am fortunate enough to have a little boy who likes playing "coach". He knows what foods are off limits to me and he does a good job of “keeping his eyes” on me. Dealing with his food might be a challenge for me, but he is true helper when it comes to keeping me on track.

Stephanie

Mahoe

Photo by:

LHGFX Photography

What’s your best advice to other busy moms who want to keep their family healthy and active?

I think the best way to involve your family and make them love being healthy and active is to make things FUN. Whether it’s creating and cooking new healthy recipes together, or going on a walk to the park or farmers market, the values of a healthy and active life can be instilled in our kids without them even really knowing it. As long as they associate what they are doing with FUN, they will be less resistant to your ideas. Also, creativity is a very useful tool in parenting, So Get Creative. Find activities you can do together that get you out of the house and away from the television.

What advice do you have for moms who claim that they don’t have to eat healthy and exercise?

I think our health as women is very important to the lives of our children. Our own habits set the stage for healthy eating and activity patterns by the little eyes that are constantly watching us. So by being a good example we can give our children the best possible head start in life. Eating healthy foods and making exercise a priority sends a clear message to kids that health is important. However, it seems many moms feel guilty leaving their children to go to the gym. This becomes an excuse to not take care of themselves. I think moms should remember that their health is just as important as their child’s. They should learn to be a little “selfish” even if it’s just for 20 minutes a day. The happier and healthier we are as individuals, the better parents we will be to our kids.

What does a typical day of eating and exercise look like for you?

My typical day varies depending on how close I am to a competition. But generally I wake up and do my cardio on an empty stomach. I will usually do 20-30 minutes if I am further out, but as competitions grow closer I will do 45-60min. Later in the day I will weight train and do an additional 20-30 minutes post workout. I usually have about 2 days of the week that are strictly cardio, and one full day of rest.

Photo by:

April Greer

MAY 2011 • FitnessX.com Magazine

7.


Photo by:

How do you balance your time with the demands of motherhood?

LHGFX Photography

Balancing my time is the most challenging thing at times. I try to involve my daughter in outdoor activities as well so I can still get time with her and exercise at the same time. Always being prepared with healthy meals cooked and packed allows me to spend more time with her in the evening after a long day. I also try to get in my first cardio session before the sun comes up and while she is still sleeping. Always make things fun and know that nothing is a priority over your child.

What’s your biggest challenge?

Amber

Day

Sticking with a super clean diet 24/7! Whether I am off-season or on I like to eat clean always. I do set my standards for myself really high so it gives me a daily challenge to seek. Trying to stay lean for me takes really lowering my carbohydrates and more cardio. I can’t let my mind take control and be in a bad mood. This is when I will allow a cheat meal! Spikes my me tabolism and makes me feel much better. Photo by:

Harry Grigsby III

What’s your best advice to other busy moms who want to keep their family healthy and active?

Do not make excuses! Make the time for yourself. Staying healthy and active improves your self confidence which in turn provides you with a positive attitude around your loved ones. You can’t love others without first loving yourself. Set small goals and make your family do the same. You can find common activities that the whole family enjoys and get your daily exercise in that way. My daughter loves to bake; so I involve her in my Sunday food prep. It’s fun and we get to knock out two birds with one stone.

What advice do you have for moms who claim that they don’t have to eat healthy and exercise? First of all, nobody has to do anything they don’t want to do but like I stated above, having self confidence radiates off of you and others pick up the positive energy. Being tired, stressed and lethargic can all be caused by poor diet. Make small changes and see the improvements you see in your attitude and the over all daily energy you have. Exercise can be intimidating if you have never been in a gym. Find things you like such as hiking, playing volleyball at the park, swimming, etc. that can involve the entire family.

What does a typical day of eating and exercise look like for you?

Right now, I split my cardio into two sessions because I need to stay lean for photo shoots. I do 50 minutes in the morning then 30 minutes in the afternoon with my weights. I am on a 4-day split and train different muscle groups a day. My diet is clean! I eat 5-6 small meals a day which consist of egg whites, chicken, turkey, a ton of veggies and whole grains earlier in the day. My carbohydrates consist of oatmeal, brown rice or baked sweet potato fries. Since I am on the go a lot, two of the 6 meals are usually a protein shake with healthy fats like flaxseed or peanut butter. One very important thing I can’t stress enough is hydration! I drink a ton of water daily 1-1.5 gallons. Photo by:

Noel Daganta

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FitnessX.com Magazine • MAY 2011

Natalie

Jill

How do you balance your time with the demands of motherhood?

Balancing “It all” is what I do best! When I do not have a lot going on, I get bored and tired. Sometimes I feel that having a lot on my plate drives me forward and gives me the energy boost I crave. Motherhood always comes first, but my definition of this may be different than other moms. I FIRMLY believe that taking care of myself and making myself a priority allows me to be a better mom to my daughter.

What’s your biggest challenge?

Although “balancing it all” is what I do best, it is also my biggest challenge. I am a full time working single mother who has a lot of passion and hobbies. My full time career as a Sales Director and my part time hobbies as a fitness model and television host demands a lot of time. But, because I am doing what I love, I am happy and that makes me a better mother. I stay structured and committed to planning and it allows everything to work. Photo by:

Noel Daganta


How do you balance your time with the demands of motherhood?

Photo by:

Alex Gonzalez Axis Design

Lily Simon Jaffe

This is something I am always striving to do better with. BALANCE of my time so I am able to give the attention to my children without constantly being worried about work and my clients. I try not to answer the phone or text messages or emails after a certain time each night to allow me to devote personal attention to my children and their needs even if it is just to listen to a story they have to tell me about something that happened at school that day. Just to let them know my attention is all on them is important to them and to me. It has been a struggle learning to create boundaries for myself with work but I am always working on spending my time more efficiently and focusing on the moment I am in.

What’s your biggest challenge? Photo by:

Diane Gottleib Mosaic Studios

What’s your best advice to other busy moms who want to keep their family healthy and active?

Get your kids and family involved! My daughter knows that in the morning we go to “school or gym”… It is a running joke and she expects that on the weekends, the first thing we are going to do is go to the gym. I also take my daughter on outdoor adventures where we walk or hike or ride bikes. My daughter and I also grocery shop together and cook meals together. A lot of single moms don’t do these things with their toddlers because they are feeling it “slows things down” but it is quality time with my daughter and she learns about healthy food and eating. Staying active, cooking and shopping together allows us to have quality time together, all while staying healthy.

What advice do you have for moms who claim that they don’t have to eat healthy and exercise?

How do they have time NOT to? Eating healthy and exercising gives you so much more quality and time to your life! Less illness, longer lives, more energy…these are just a FEW of the rewards. You can always MAKE time for priorities. We all have the same amount of time in a day and if you want something bad enough you can always find a way. Honestly, schedules do not get busier than mine. Full time work, single mom, part time hobbies and career in the fitness industry…AND I always make time for working out and eating right. I am by no means perfect, but I am driven and determined towards my goals. I sacrifice by not doing things that are not productive towards my goals. My advice is to recognize what your goals are first and then create the time and manage your schedule around your goals.

What does a typical day of eating and exercise look like for you?

I do something active every single day. Outside is always my preference and can always be done with my daughter if I have her with me all day. Otherwise, my second home is at the gym. I do about 45 minutes of cardio most days and full body conditioning and core with weights 5 days a week. As far as eating, I am a grazer. I am eating constantly throughout the day and all of my “mini meals” throughout the day are built around protein, vegetables and healthy fats.

I

I do think my biggest challenge is balance in my life between work, children, family and friends and somewhere in there allowing a little time to do the things I would like to do for myself. It is very challenging to be 100% in all aspects of my life without good balance, so I would say that is my biggest challenge by far.

What’s your best advice to other busy moms who want to keep their family healthy and active?

My advice is to share whatever you are doing to be healthy and active with your family. Even if your children will not eat the healthy meals you make for yourself or are not interested in exercising with you, keep teaching them and showing them what you do and how you eat and they will learn to have good habits and they will make being healthy and active a priority for themselves. I would also suggest choosing family activities that are active. There are so many things you can do as a family that involves being active and moving. Today there are more options than ever even if you don’t live somewhere where being outside is an option, we have things like Wii active games the whole family can play indoors and it keeps everyone moving and laughing together which is very important for your health. Don’t just go to workout and make your own healthy food and not explain to them why it is important that you do this for yourself and why they should also take care of their health. Involving your family in what you do to stay active and healthy is a great way to educate them and ensure they make health and fitness a part of their life too.

What advice do you have for moms who claim that they don’t have to eat healthy and exercise?

I hear this constantly from clients and other Mother’s that they believe they are too busy to exercise or eat healthy. I remind Mothers that if they do not make the time for themselves to eat healthy meals and get some exercise they CANNOT do their job of taking care of their family and their jobs outside the home to the best of their ability. Making sure you eat healthy and workout is also a way to teach your children and family good habits. It will cut down on the amount of times you are sick and it will ensure you have more energy for all that you do for everyone else. I also remind them that they have to eat so it is just as easy to make a healthy choice as it is to make an unhealthy choice. I teach them about preparation so they always have healthy food at their fingertips and to take healthy snacks out with them so they are always prepared.

What does a typical day of eating and exercise look like for you?

The way I eat is non-negotiable for me as I have a very weak immune system and have managed to rebuild it with the right food alone. I am able to eat anything as long as I know it is helping me to stay healthy. I start each day with a cup of hot lemon water to clean out my liver and get my metabolism functioning at its best. I then go for my run to get my cardio out of the way before anyone wakes up. I then drink a greens drink of mixed vegetables and maca powder for fiber. I usually eat greek yogurt with cinnamon, berries and some raw nuts with chia seeds and hemp seeds for fiber and healthy omega fats for breakfast. I have another juice of carrot, beets, ginger and apple before lunch. For lunch I usually have a salad with sprouts and veggies and quinoa which is a great source of protein for vegetarians which I am. Usually after lunch and my morning clients I go to the gym to weight train for about an hour. I drink coconut water while I work out to replenish the electrolytes I am loosing through sweat. I go back to work until the evening so I take a vegetable juice and Raw Organic Protein bar to work with me to hold me over until dinner. Dinner is always protein and a lot of vegetables. Before I go to bed I do 20 minutes of yoga to distress from the day and stretch my muscles. MAY 2011 • FitnessX.com Magazine

9.


-FREE GLUTEN COULD BE WHY YOU ARE NOT LOSING WEIGHT By Photo by:

LHGFX Photography

Patty Wilson

TODAY, many people are on a gluten-free kick.

I have heard many people including some of my clients state “well I ate this because it is glutenfree and better for me” or “it is gluten-free so it is healthy.” Although things made without the gluten are obviously lacking the gluten, they are not, as many believe, lacking calories. Gluten-free is not a “diet” in the way some people think of diet. The carbohy drates, sugars and fats still add up. When gluten is removed from food, it is said to be gluten-free and I think there is a misconception when folks hear the word “free” because they automatically think it must be less in calories and, therefore, I can eat more! Not the cases, with most gluten-free items, as many of them are desserts such as cakes, cookies and sweets. They still contain calories, even though the glu ten is gone. In fact, in many cases, the pre packaged items lacking gluten are filled with more sugars, carbohydrates,and salt/sodium to make it taste better for the general consumer. Be aware when buying prepackaged gluten-free items. Turn them over and read the nutritional information and caloric value to make sure you are staying within your dietary guidelines, getting enough protein and dietary fiber. Just because it says “Gluten-FREE” does not mean calorie-free! Patty Wilson has 15 years of training and education in the fitness industry as a passionate certified personal trainer and group fitness/cycling instructor.  She is a sponsored athlete for Optimum Nutrition and American Bodybuilding, FMI graduate, and a published fitness model.  She has been competing in figure and bikini for three years winning her figure class and most recently, won in figure at the 2011 Orange County Muscle Classic. Patty is a native of Arizona and currently resides in the Phoenix/Scottsdale area. 

10.

FitnessX.com Magazine • MAY 2011


r o t Ga

rt is Really Pa

of Your

” ? Die t By

Pamela Wilson

H

ave you ever met anyone that considered alligator as a part of their diet? At a recent wedding I attended, I was sitting next to a girl at the reception who ordered a special meal for dinner because she is a “picky eater.” She told me that she only eats chicken fingers, French fries and fried alligator. I have met five-years-olds who are picky eaters but I didn’t know you could really live off of this type of diet at 25 years old without being 300lbs. If you want to compete in a competition, you really can’t be a picky eater but some people can take a diet too far.

Bottom line -

if you can’t diet, then you can’t compete unless you are a genetic freak. For some reason, I have the willpower to eat the same thing every day for months. Call me crazy, but I love myself more than I love food and my motto is “I eat to live, I don’t live to eat.” I have had a lot of people ask me about my diet plan, but it really does vary depending on if I am getting ready to compete or if I am taking some time to grow. Everyone’s body reacts differently to dieting and there isn’t just one cookie cutter diet out there as the answer to a competition diet. I can promise you that a fried alligator is not on my diet plan, nor will it ever be.

Pamela Wilson graduated from the University of Alabama in 2003 and the University of Oklahoma in 2009 with a Master’s degree in HR. She is an AFAA certified personal trainer, MADDAWG certified spin instructor and a sponsored athlete of the first ever Team Bodybuilding. com. She is currently a Captain in the USAF, Reserves and lives in Tucson, AZ. Photo by: James Patrick

Just about anyone can do two hours of cardio a day and live off of no carbohydrates to lose weight. This type of dieting and training won’t give you a curvy muscular physique but more of an emaciated look. When you compete, as a female, the goal isn’t a number on the scale. It’s the way you look in your tiny little stage suit. At a recent competition I saw lots of girls who had been starving themselves. I heard one of them ask their trainer, “Can I eat something today?” after pre-judging which has lasted six hours. I cannot imagine going without food for this long, unless I am asleep. The number one rule of dieting is you need to feel good. Sure you are not going to wake up every morning and feel like you can run a marathon, but you should be able to function without sleeping part of the day. A good trainer and nutritionist will care about this first, not about the number on the scale. If your trainer isn’t asking you about how you feel, then something is wrong. Is competing even worth it, if you wake up every morning wishing you were dead? Life is too short to be miserable, so find a nutrition plan that works for you and your body.

MAY 2011 • FitnessX.com Magazine

11.


S

ko

occer star, fitness, sports model, and trainer, Evans Amoako was born in TafoKumasi in Ghana, West Africa and moved to the United States at the age of 12. He was an avid soccer player while in Ghana, and continued playing in the States up until middle school. During high school, his track coach noticing his speed and encouraged him to join the Westbury High track team. He earned the nickname “The Machine” due to his relentless practice regiment and dedication. Evans has been the recipient of several state-wide track awards. This high achievement in athleticism helped Evans secure a scholarship to Southwestern College where he graduated with a degree in Business Administration. While at Southwestern, he returned to his roots as a soccer player and won the award for most dedicated player. Evan’s mental discipline was honed during his time on the track team. He learned from his coach that the three pillars - discipline, dedication, and hard work were the keys to achieving athletic success. Upon this realization, making sacrifices such as staying away from unhealthy food, waking up early to practice and exercising became a part of daily regimen. He won second place in the nationwide FAME USA competition. He does fitness modeling to inspire people to exercise and live a healthy, holistic lifestyle. He believes this will help motivate the younger generation to live a healthy lifestyle and also be a step closer to combating the growing national obesity problem. He has very strong convictions in pursuing his fitness goals and owes his success thus far to his faith in God, who has made it possible for him to follow his passion in spite of all the negativity he faces every day. He also owes great credit to his uncle (Sam Oduro) and aunt (Lucy Oduro) for their tremendous support and encouragement.

HEALTH - FITNESS - WELLNESS

SPOTLIGHT Photo by:

Paul Switzer

Daily Workout Routine His daily workout routine starts at 5:00 AM when he goes for a 4 mile run. After this, he does 500 pushups and sit-ups. Next he hits the gym for an additional 2 hours. He then returns home to eat a healthy breakfast before heading out to train his clients.

Location Evans currently lives in Houston, Texas and is the founder of Body Fitness, where he has acquired a growing list of private clients whom he personally trains. He has also done photo shoots for catalog and print work. Evans is currently seeking representation which will allow him to work as a sports or fitness model.

Photo by:

Dough Berry •

Profile

Height: 5 ft. 9 in. (1.65 m) · Weight: 155 lb. (68 kg) · Body fat: 3% · Waist: 32 · Chest: 40 · Hip: 38 · Shoe Size: 10 •

Favorite s

Healthy Foods: 1.) Brown Rice 2.) Oatmeal 3.) Salad and Vegetables 4.) Baked Chicken 5.) Fish Hobby: 1.) Soccer 2.) Weights 3.) Running 4.) Movies 5.) Traveling Exercises: 1.) Pushups 2.) Abdominal exercises 3.) Biceps 5.) Chest 6.) Running Workout Music: 1.) Hiplife 2.) Reggae 3.) Rap Book: Bible • Photo by:

Kevin MacGowan

12.

Contact Email: amoako.evans@yahoo.com Sites: facebook.com/evans.amoako1 http://www.myfittribe.com/physique_of_the_week/evans-amoako.html

FitnessX.com Magazine • MAY 2011


FRESH

‘N LEAN

M

eal delivery programs certainly are not a new concept. In fact, they have become so popular in recent years that it is almost impossible to decide which one to opt for. Do you go for a national brand? Do you go local? Do you do a point system? Do you do low carb? So many decisions!!! Well, recently, we had the pleasure of sampling one of L.A.’s newest healthy meal delivery companies, Fresh ‘N Lean. Originally from Orange County, they have now expanded to the Los Angeles area, are rapidly gaining in popularity, and judging by the samples we tried, it is certainly easy to see why. Fresh ‘N Lean is almost like the “Mom & Pop” of the meal delivery programs. Based out of Culver City, their food is the purest, cleanest, and most flavorful of all the prepackaged meals we have previously sampled. This is probably due to the fact that they use absolutely no additives or preservatives and everything is made

completely from scratch. The food is organic, naturally low in sodium and fat, and any fat that is in it, is completely natural, as well as monounsaturated (the type of fat that is good for your heart). So, where do their succulent concoctions come from? Well part of the reason their food is so delectable is due in part to their Executive Chef, Giuseppe Gulino. A native of Italy, Giuseppe was born, raised and trained there and his European flair is prevalent in many of the dishes. Fresh ‘N Lean also takes inspiration from the critically acclaimed recipe book, Cooking with Cancer. While all recipes are tailored to meet their specific nutritional guidelines, they do follow the news and recommendations of nutritional experts closely. There is really no “trick” to why their system works for people. The food is high in fiber, vegetables, and as natural as if you had made it from your backyard garden. In addition to weight loss/management, people who

use their program also generally cleanse their system of sugar addictions as well as regulate their digestive functions (go fiber!). The price is one of the lowest of all the companies around too, and depending on how many people they are delivering to at a location, is somewhere in the $20’s range per day, which includes all three meals and the delivery charge. If you are interested in more information, you can visit their website at: www.freshnlean.com, or call Morgan Oliveira, Marketing Manager, at (310) 625-9448. They are currently doing complimentary office and gym demonstrations and offer incentives for personal trainers as well.

MAY 2011 • FitnessX.com Magazine

13.


WHOLE THE

STORY

Photo by:

Sarah Picturegroove

By

Kim Dolan Leto

W

hen you look at a picture, it's easy to fill in the story. As you look at these pictures, all you see is the end result. They don't show the struggle, insecurity, and challenges I have faced. Pursuing my dream to compete in fitness, to become a fitness model, and a mother all in my 30’s and now 40‘s, has been anything but a typical journey. I will never forget the day I saw my first fitness pageant on ESPN. I was putting myself through college as a waitress. At that moment, I knew someday I would compete. Fast forward many years, after graduating from college, a move, and a career in the pharmaceutical industry, I was out of shape. Spending much of my time on the road and in hotels, my body and health had suffered. A couple months shy of my 32nd birthday, I didn't recognize myself anymore. Career stress and an unhealthy lifestyle were taking their toll on me. At this time, my father had suffered a massive stroke and was diagnosed with Wegener's Granulomatosis. While in the hospital, I made a promise to myself, this will never be me! In my heart, I knew it was time to change my eating habits and start a serious exercise program. My dreams of competing in fitness were the goal I needed to transform myself from the inside out. I'm not going to lie; beginning this dream was anything but easy. It has taken my faith in God, time and time again, to pull me through. Not having a background in gymnastics and dance, most people told me it was impossible. But, I couldn't let it go; I watched those fitness videos over and over. Do you know the feeling you have when you know you can do something, even though everything in reality says, there's no way? That was how I felt. I found a gymnastics coach, and started spending an hour three days a week trying to become a gymnast in my 30‘s. I worked with ferocious conviction. I researched nutrition and training and tackled each meal and workout one at a time. I entered my first competition 11 and a half weeks after I had made a promise to myself in the hospital. It took everything in me and more to make it to that stage for the first time. I was older than the other girls, and I didn't have their gymnastics and dance background. It was my dream though, and I couldn't let it go. I placed third despite my overwhelming fears and decided to enter a National Competition: that was 11 years ago. Out of my competition experience, another dream was born. I wanted to become a fitness model. The industry is so competitive, and my age was a little devil on my shoulder telling me, "You’re too old!" I felt that pull deep in my heart that made me push all the doubt aside and go for it. I've been modeling now for over 10 years. I was 36 on my first Oxygen Cover!

14.


Within this time, my husband and I decided we wanted to have a baby. I was 37 when I got pregnant and delivered a healthy beautiful baby girl at 38. Becoming a mother has forever changed me. It has shown me the true meaning of life. There is no love in the world like the love I have for my daughter. Being the wife my husband deserves, and the mother my daughter deserves are second only to my devotion to God. After I had Giavella, I nursed her for 16 months. I worked hard to get myself back in shape, but with nursing, taking care of her full-time, and working, it was tough. I felt so blessed to have her, but I was plagued with thoughts like, "I used to be… I used to be in shape, I used to be a fitness model and competitor.” It all seemed over, and I felt like I lost myself. Becoming a mother is the greatest gift God has ever given me, but I wanted to be all of it. I wanted to be a mom, look and feel my best, be successful in my career, and an athlete. Deciding to compete after I weaned my daughter was initially a chance to get a piece of "me" back. Right after this show, I was asked to do the Fat Loss Cover for Oxygen. I remember feeling overwhelmed with emotion, because God had giving me a chance to share my story. I really hoped that it would reach mothers and anyone struggling to get in shape, and in some small way inspire them. I am not a typical fitness model. I’ve aged, had a child, transformed my body twice, and become an athlete later in life. I believe Fitness is Ageless, and it’s my heart's desire to lead by example and inspire people that the way the story started is not the way it has to end. As you read this, look again at the pictures and see the whole story, the real me, not just a picture of a girl in a swimsuit. Encouraging words I’ve relied on; I am too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated. Thoughts of doubt and fear never accomplish anything and never can. They always lead to failure. I am not giving up on myself. The voice you listen to the most is your own, so be careful what you say to yourself. Be aware of the things that make you cast away your confidence. Make decisions in the moment you’ll be happy with in the long run. Defy social standards and norms; refuse to live within the lines that someone else drew. ABOUT ME: Kim Dolan Leto has been in the fitness industry for over 11 years, and is an Internationally Published Writer and Cover Model. Upon finishing her degrees at the University Of Arizona, Kim became a Pharmaceutical Specialist in Geriatric Education. Earning numerous awards including "Rookie of the Year.” This ignited a passion for health and fitness, and led Kim to begin her fitness career. Kim is a professional Athlete and has been televised on ESPN and Fox Sports. A fitness champion for the WBFF, NPC, Fitness America, Fitness Universe, Ms. Fitness USA and Ms. Fitness World. As Director of Family Health & Wellness for the ISSA, (International Sports Sciences Association) she holds certifications as a Fitness Trainer and Specialist in Fitness Nutrition. Kim is the author of Oxygen Magazine’s Yummy Mummy Blog, and was voted Oxygen's Fittest Mom 2011. She has been published as a writer and model in Oxygen, Fitness Rx, Health & Fitness, Natural Muscle, Fit and Firm Magazine, Ironman, Physical, Max's Sports & Fitness, Ms. Fitness Magazine, Status Magazine, Le Monde du Muscle, FitnessX.com Magazine, and Physique Magazine. Kim credits her Latin roots for her determination. Kim has been married to William Leto for over 10 years. Coupling her family values, education, competitive athletic history, and number of published articles and covers, Kim truly embodies health and wellness and is an inspiration to women.

Publi s hed W ork Oxygen : 3 time cover model Oxygen : exercise layouts and features Natural Muscle : 2 time cover model Health & Fitness : cover and article Physical : cover and layout Le Monde du Muscle : cover and feature article Physique: cover and feature article Fitness Rx: cover story Status Fitness Magazine Planet Muscle Ironman: layout Musclemag Just Swimsuits Fit Wings Oxygen Calendar American Curves Max Sports and Fitness: feature article Splat Phoenix Bride and Groom Ms. Fitness Magazine: feature article FitnessX.com Magazine

Athlete Competitive History WBFF Pro Athlete Fitness Model - current Fitness America ESPN series: 1st Place Emerald Cup: 1st Place and Fitness Overall Champion Fitness America: 1st Runner-up Fitness Universe: 1st Runner-up Ms. Fitness USA: 1st Runner-up Ms. Fitness World: 4th runner-up Ms. Fitness USA: Tied for 1st ended up 1st runner-up

What’s next for Kim? She will be competing at the Pro Fitness Model show at the World Bodybuilding and Fitness Federation, World Championship August 2011 in Toronto, Canada.

MAY 2011 • FitnessX.com Magazine

15.


Kim Dolan Leto


Consistency

and

E C PATIEN

Two Must-Haves in the Journey Toward Health and Fitness

M

By

Tabitha Thelin

ajor accomplishments rarely happen overnight with little or no effort from us. Most things require time and a committed, asserted effort from us to get there. When it comes to health and fitness goals, consistency and patience are absolute must-haves along this path. Together, they form the glue that binds together the hard work, planning, goal-setting, sacrifice, networking, and self-talk. They will keep us in forward motion, even if we feel we are at a standstill. Regardless of where we are in our journey, we can become discouraged and want to quit. By sharing some of my own experiences, I hope to give you some encouragement and ideas to help you stay on the path you have chosen. We tend to start a program with a very strong drive. We are excited to begin our new work out programs and diet. We have set our goals, we are pumped and away we go, but for various reasons, our energy and commitment can seem to dwindle away. Soon, we become painfully aware that planning meals, trips to the gym and work outs become time consuming and exhausting. We find it easier to make excuses for not going to the gym, than to actually go. Soon, our “new regimen” looks a lot like the old one. Then our bodies begin to respond to the new “old way” of living. The progress is halted or weight starts piling back on and we begin to feel stuck. What can we do to deal with these inevitable times, when it feels like we are going nowhere and have hit a plateau? The answer is simple- keep taking small strides towards the main goal. By making these small efforts, you will start to see results again. As with anything in life, results are what motivate us. When we see results, we are provided with the extra motivation to keep pushing. Correcting lifelong habits (by establishing new ones) requires more effort on the front end, but before we know it, the new habit becomes a way of life and requires very little effort to maintain. We can see, feel and enjoy the results, and success has become a way of life.

Be patient and pace ourselves. After we have taken inventory of the condition of our bodies, set our goals, made our plans, enlisted the help of a friend to help keep us accountable, and made our commitment to reaching our goals, some mind-prepping becomes necessary. We must realize that we didn’t get into the shape we are in overnight and we will not change overnight. We must be patient and pace ourselves. This will help us avoid discouragement, injury, or burnout. Keep your focus on the ultimate goal by setting smaller, realistic goals along the way. The little improvements are victories and they add up over time even though they may be so subtle some changes are not even recognizable at first. The act of getting up and going to the gym is an accomplishment; remember when we didn’t have the motivation to even do that? When we need some encouragement, we can look back at where we were when we began and where we never want to be again. Compare the numbers and how we feel. What do our friends and fellow strugglers say about us? What does our body say to us? It will say, “Good job! Keep up the good work! Keep taking one step at a time—that’s progress!”

Commit to the goals we have set and the results we desire. Commitment is crucial to the success of any program we choose for ourselves, whether it’s fitness and health or changing a way of thinking. Without commitment, we are destined to fail; it’s guaranteed. Choosing to be fit and healthy versus unfit and unhealthy, demands a level of commitment that very few things in our lives require. We became unfit, overweight, and unhealthy one bite at a time, one act of stuffing ourselves at a time and one day of being sedentary at a time. To further complicate matters, it takes more time and energy to undo that old way of living than it took to get that way. In addition, progress is not always consistent. It is actually quite a roller coaster ride. Sometimes, it is rapid and exhilarating as we watch our bodies transform before our eyes. Other times, it is slow and seems to stay that way for a long time. It is at these times that our commitment to keep pushing will be the key to our success. We’re going to have moments of weakness and make mistakes, especially in the beginning, as our bodies are adjusting and detoxing. It’s how we proceed after these moments that will get us to our fitness goals. Life is going to happen, so the goal is to have back-up plans and the right mentality for when it does. Commit to the plan, be patient, don’t be afraid to begin again, and keep on pushing. Success is always within your reach, just “keep your eye on the prize!” Tabitha Thelin has been actively involved in the health and nutrition industry since 1998. She delves into various aspects of the industry in order to have a very well rounded, total fit mind, spirit and body. She is a 31-year-old Certified Personal Trainer from Madison, Alabama and currently works at Empire Fitness. You can contact her at tabithathelin@gmail.com Photo Credit: Rick Taylor Photography

20.

FitnessX.com Magazine • MAY 2011


Competition READY By

Leha Long

Whether it’s your first time or your hundredth time comPETING, there’s a lot of work involved….training, diet, posING, TANNING, hair, makeup, wardrobe, etc. I get a lot of questions about how I get ready

for a show, so that’s why I’m writing this article. I wish I would have asked more questions and been more prepared for my first competition, so I hope you find this article very helpful! When getting ready for a competition, I highly suggest starting off with hiring a good trainer. If you don’t know of anyone, then ask around. Use someone who has trained other competitors and who has a good reputation. I recommend training at least three months before your show to get you stage ready!

> Next, talk with your trainer or a nutritionist about your meal plan. If you are looking to lean up,

gain muscle, or both, then they can help you make the right food choices. Please visit my new website at www.lehahealthandfitness.wordpress.com. I would be more than happy to get you started!

> Make sure you order your bikini or sportswear early! Unfortunately, I made the mistake of not doing

that, and my bikini came in one day before my first competition. Thankfully, I had a spare bikini. Always take extra wardrobe with you in case you experience clothing malfunction. Ordering early will also give you the option to see if you like your bikini and/or sportswear.

> If it’s your first time competing or if you are fairly new at being on stage, I highly recommend hiring a posing coach. Take it from me! They are worth every penny! I didn’t have the confidence I needed to be on stage for my first competition, so I decided to hire a coach. My stage presence and confidence definitely changed, and I am proud to say that I placed in my next competition. Practice as much as you can with your heels on too and in front of a mirror.

> Tanning is very important for this special day. Make sure you go to someone you trust or have been re-

ferred to. If you do not know anyone, then I suggest looking around early, and go ahead and get a spray tan to try it out to see if you like it. If not, keep searching and tanning until you find someone you like and trust with your competition tan. Take extra tanning products for touchups, too, on the day of your competition.

> Hair and makeup is also extremely important! Do not try something new on the day of your competition. You don’t have time to experiment! If you normally wear your hair straight and want to wear your hair wavy or curly then I recommend trying this style a few weeks before and keep practicing to see if you like your hair and makeup. If you know someone who styles hair and/or is a makeup artist then ask him or her for suggestions. If they can go with you to your competition to style your hair and makeup then that is a plus! Your competition day is going to be very busy, so don’t forget that you need to eat! Some people say to “carb up” on the day of your competition. I usually stick with healthy snacks such as fruit, lean meat, sweet potatoes, and water. Pack a cooler the night before. This will save you time, if you prepare your food ahead of time. > Last, but not least, have fun and enjoy your special day! This is a great day to show off what you have worked so hard for! You are going to have so much fun and meet so many new people. Take plenty of pictures and videotape the show if you can! These are great for promoting yourself, helping you to see what you looked like on stage, and most of all it’s great to have for the memories. I wish everyone out there a successful year with competing! Leha Long lives in Atlanta, GA. She is fitness model, competitor, writer, trainer, and nutritionist. Please check out her website at www.lehahealthandfitness.wordpress.com for more information.

MAY 2011 • FitnessX.com Magazine

21.


PARK-CIRCUIT WORKOUT

By

Kat Painter

A park is the ideal workout playground and far more appealing than a visit to the gym when the weather becomes warmer. Results:  Circuit training is an excellent way to simultaneously improve mobility, strength, stamina and for maximum calorie burn. You’ll be energized by the great outdoors and give your body the shock it needs to kick start results. Repeat the entire circuit up to 3 times. Equipment: 1 park bench • 1 set of 3-10lb dumbbells • 1 watch or stop watch Warm up with a walk/jog for 5-10 minutes before you start the circuit training work out. Depending on the weight of your dumbbells and your fitness level, either pump your arms as you jog or alternate pumping your arms with holding the weights at your side while you walk to give your arms a short break. This total body circuit can be done individually, or in a group, in under 20-minutes. Each exercise will be timed for 30 seconds. Beginners should take a 20 to 35 second rest after each exercise and a 2 to 3 minute rest after each circuit. Intermediate exercisers should not rest after each exercise but can rest up to 2 ½ to 3 minutes after each circuit. Advanced exercisers should not rest until they have completed at least 2 circuits. B

DUMBBELL SQUAT PRESS Stand with both feet hip-width apart with knees slightly bent and arms overhead parallel to each other with a slight bend in your elbows. A) Simultaneously lower both arms down to a 90-degree angle with palms facing forward as you squat down until thighs are parallel to the ground. B) Return back to the starting position in a controlled manner and repeat.

A

DUMBBELL T-PUSHUP Grab a pair of hex dumbbells and assume a pushup position, your arms straight and feet hip width apart with core tight. A) Bend your elbows and lower your body until your chest nearly touches the ground. B) As you push yourself back up, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulder until your body forms a T. C) Reverse the move and repeat, this time rotating your left side.

C

A

B

DUMBBELL ADVANCED T-PUSHUP Grab a pair of hex dumbbells and assume a pushup position, your arms straight and feet close together with core tight. A) Bend your elbows and lower your body until your chest nearly touches the ground. B) As you push yourself back up, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulder until your body forms a T. Add a leg lift toward your dumbbell for more challenge.

DUMBBELL FORWARD LUNGES Stand straight with your feet hip-width apart, holding dumbbells to your side. A) Step forward and lower hips to the floor by bending the front knee without letting the back leg touch the ground. B) Return to the starting position by pushing back with the front leg. Alternate legs and repeat. 22.

FitnessX.com Magazine • MAY 2011

A

B

A

B


BEGINNER BENCH DIPS Position your hands shoulder width apart on a secured bench. A) Place your feet flat in front of you until your knees are at a 90-degree angle. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. B) Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach 90 degrees in your elbows, slowly press off with your hands and push yourself back up to the starting position with your triceps.

B A

A

ADVANCED BENCH DIPS

B

Same as above, except feet will be further in front of you on heels with legs straight.

BEGINNER SPEED SKATER Place 2 cones (or dumbbells) 2-4 feet apart. A) Step out sideways behind the left cone (or dumbbell) and lightly tap your left foot with knee bent followed by the right foot B) Step out back to the right cone (or dumbbell) and repeat back and forth.

B A

INTERMEDIATE/ADVANCED SPEED SKATER Stand behind right cone (or dumbbell) with knees and elbows bent, keep abs tight and lean forward slightly. A) Leap sideways behind the left cone (or dumbbell) and land lightly on the left foot with knee bent and crossing the right leg behind your left leg and touch cone with right hand. B) Leap back to the right cone (or dumbbell) and land lightly on your right foot with knee bent and crossing the left leg behind your right leg and touch cone with left hand. Repeat back and forth.

B A

BEGINNER V-SITS A) Lean back about 45-degrees with knees bent and chin off your chest. B) In a controlled manner, simultaneously lift your knees toward your chest making sure to focus your eyes above the knees. Return to the start position.

B A

ADVANCED V-SITS Same as above, except legs are straight. A

B

Photography by BillyBow of FitnessX.com Magazine 23.


Sherry Goggin

Photo by:

NICHOLSON STUDIOS

24.


FATNESS

OR

IT'S YOUR

FITNESS By

CHOICE

Sherry Goggin, Ms. Fitness America

America is getting fatter and it starts with you.  It’s time to Get Motivated, Get Educated and Get Inspired.

It’s your choice to choose between getting fat or fatter or getting fit and staying fit.  Did you know that 95% of people who lose weight gain it all back and that Diets don’t work?  This is completely a myth and if you believe that than you haven’t been told the truth and you are doing something wrong.  Weight loss strategies do work!

Here are a few tips to help: -

Measure your portions by using tablespoons, measuring cups or a food scale to control your quantities. Estimate calories by using a calorie book or look up food on the Internet.  Write down everything you eat in a journal to make you more aware of your diet.  This is a powerful behavioral self-management tool.

In a recent study, those who kept the most frequent food records lost the most weight. One of the fastest, easiest and most successful ways to improve your health and fitness is to work with a trainer.  Having a personal trainer will allow you to make a lifestyle change that you could not make on your own.  Personal training has proved so effective that people use a personal trainer for all types of fitness goals.  I highly suggest going to www.propta.com, Private Trainers Association and find a trainer or get trained by the Pros.  Get started and take action by applying the proper eating habits to your diet and learn all the proper techniques to get quick and efficient results.

Water – The World’s greatest weight-loss drink IMPORTANCE OF WATER • • • •

Water covers nearly three quarters of the Earth’s surface. It is the most vital substance on this planet and the SINGLE most important building block to our existence. The Human body is about 65-75% water. Water is responsible for every metabolic process in our body! Did you know 75 to 90% of the population is chronically dehydrated which leads to adverse health conditions? Drinking water regularly has many health benefits including but not limited to:

Common symptoms include: Low Energy       

Migraines

Digestive problems

Constipation

Obesity                           Allergies

Type II Diabetes            Hypertension

Lower back pain            Depression and Anxiety Attacks  

“Dry mouth is one of the very last indicators of dehydration of the body.”

• • •

Increased Metabolism Reduced Water Retention Flushing unwanted toxins out of the body Body Temperature regulation Joint Lubrication Prevent constipation Removal of carbon monoxide (Continued on next page)

MAY 2011 • FitnessX.com Magazine

25.


SO

FAT OR FIT?

When it comes to training, start thinking... 1.) Consistency 2.) Intensity 3.) Quality Workouts  When it comes to nutrition start thinking... 1.) Hydration 2.) Quality Nutritious Foods 3.) Eat for your health (NO Fad Diets)  When it comes to overall lifestyle start thinking... 1.) More Sleep and Less Stress 2.) Be a high performance achiever 3.) Be Positive and Surround Yourself with Successful, Positive People Become more active and Take Action toward upgrading your nutrition and fitness habits.   It starts with you and it is within your control. Always consult a Doctor before starting any nutrition or exercise program. For more information, please go to www.SherryGoggin.com, www.FitGirlWear.com and www.propta.com. 

Always stay hydrated and remember: “Your Health is your Wealth!”

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FitnessX.com Magazine • MAY 2011

Sherry Goggin, Ms. Fitness America, reigns as The Most Photographed Fitness model in history. Goggin shines as author, producer and role model for women everywhere and she is currently in the new National Wendy's Commercial and featured and hosting LA MUSCLE TV, www. lamuscle.tv/player/hollywoodextra/49 The word in the fitness industry is all about Fit Girl Wear created by Sherry Goggin. Bright, articulate and full of energy, Sherry Goggin has broken the stereotype of the fitness model to become an author, producer, fitness guru, Clothes designer and just about anything else she puts her mind to. Sherry Goggin is the definitive version of a 'renaissance woman' and once she sets her mind to something, nothing gets in her way.  And right now, she has her mind set on being a success.  While Goggin is a fitness expert, her real strengths may lie in the area of being a top-notch business entrepreneur.  From owning Gold's gyms and Dynasty Women's fitness centers to Health Food stores and Alternative Motorsports companies, Sherry Goggin has virtually done it all.  Sherry G. also acts as VP and director of the women's fitness division of the Private Trainers association, www. propta.com,  and is also the head of the sales division for Fit Gum.   www. fitgum.net. Currently, Sherry Goggin has a number of projects in the works.   Sherry also has a new clothing line, Fit Girl Wear that is available for purchase now. Also ready to rock is Sherry's newest DVD, "My Life in a Bikini", A Bill Dobbins Production and her new Calendar by George Kontaxis.  All of Sherry's merchandise is available for purchase at any of her websites including www.SherryGoggin.com, www.myspace.com/sherrygoggin, www.facebook.com/sherrygoggin and www.modelmayhem. com/ sherrygoggin. Photo Credit: Nicholson Studios


Hi

wledge

"Kno

is

"

POWER!

to all you moms out there!! I wanted to wish you a Happy Mother’s day!! We moms are some of the most special people on the planet. We do it all and then some. I am a wife, mother of 3, a figure competitor, fitness model, personal trainer and run my own business. Do you ever wonder where all the time in the day goes? I often find myself saying if there was only more time in the day. People ask me all the time how I juggle all that I do and stay fit and healthy at the same time. Let me start by saying I was not always fit and healthy. I am naturally a chocoholic by birth and love sweets. For years my health had been on a roller coaster. I was addicted to sugar, never exercised and walked around always tired and in a “fog”. It wasn’t until I started reading about health and nutrition that it really clicked. I was in charge of my health, no one else. Here are some of my tips to keep you on track when your busy life gets in the way:

Photo by:

Carolina Gonzalez Axis Design

1. Plan out your meals - I make a weekly menu for breakfast, snacks, lunches and dinners. Post it on the fridge. This way the kids know exactly what they will be eating and you know what to buy at the grocery store. It really makes life much easier.

Busy Moms, Healthy Moms By

Laura London

2. Schedule in your exercise - If you know you will only do it in the

morning (like me) then pick at least two to three days and the times you are going to do it. Write it on the calendar for the week. Hang that calendar where you see it every day. Cross off the days with a bold marker. This will give you a great visual and motivation to see all those days crossed off on the calendar. You will know you are staying on track!

3. Grab and Go - Of course there are going to be times when we are in a hurry and don’t have time to eat that meal we planned. Stock the fridge or pantry with what I call “Grab and Goes” and have a small cooler ready at all times. Throw in healthy items such as a piece for fruit, greek yogurt, carrots and hummus, almonds, protein bar or a pouch of tuna and throw in an ice pack. The important part is to be prepared and always have some healthy options with you so you don’t find yourself starving and at the drive thru. 4. Make your car a mobile learning center - I am always in the car, driving here or there. Go to the library and get audio CD’s about health, nutrition and exercise. Listen to them while you drive. My favorite saying is “Knowledge is Power”. Surround yourself with what you want in your life. Post motivational pictures and quotes around the house. 5. Be Your Own BFF - We all have what I call that “inner speak”. Make

sure your inner speak is always positive. Give yourself compliments such as “I feel great today”, “You look great in that new dress”, “I am so proud of myself for exercising today”. When you find yourself thinking something negative, switch it to a positive though and be your own BFF. Be proud of who you are!!

These are some of the things I do to keep myself on track and juggle all that we moms have to do. I know that these tips will help you to stay on track and help you to reach your goals. Reach for your dreams because you never know where they will take you! Laura London is a 44-year-old mother of 3, who has totally transformed her out of shape, tired and overweight body into a healthy and fit role model for women of any age. She is a National Level Figure Competitor, Fitness Model, Trainer, and Health & Wellness Coach. You can visit her fitness web site at www.LauraLondonFitness.com.

MAY 2011 • FitnessX.com Magazine

27.


IN TERNATIONAL FITNESS SENSATION By

L

Ingrid Romero

Photos by

Noel Daganta

ike many of you, I faced some adversity and challenges growing up.  Rather than defeat me, they have become a source of strength and have helped me to become the person I am today.

I was born and raised in Spain, near Barcelona, and began model ing when I was 11 years old.  From the beginning, I knew this was what I wanted to do.  At 17, I left home with little else but a big suit case filled with hopes and dreams. My first stop was London, England.  I thought I was going to be a model.  As it turned out, I made sandwiches.  My English just wasn’t good.  After a year, my modeling career was going nowhere, so it was time to leave.  I went back to Spain.  Unfortunately, I did no modeling, and I gained 50 lbs.  So much for that move! My next stop was Dublin, Ireland. That’s when things began to turn around.  I began working in retail.  In less than a year, I lost all the weight that I had gained and resumed my modeling career.  Finally, I was back on my career path. Cancun, Mexico was next.  I quickly be came a very successful model.  It was there that I learned my next hard lesson.  Cancun is fun, but success really requires a healthy lifestyle, and I was not doing that.  It was time for another change. I came to Los Angeles and continued my modeling career.  It was here, in Los Angeles, that I finally understood the importance of a healthy and balanced life.  I also learned  that by forgiving others, I could be truly happy and move forward and reach my full potential. It was time to get down to business.  I found a trainer who was able to help me focus and put it all together - nutrition, exercise and lifestyle.  I was amazed at my progress.  With some advice from a friend, I decided to begin competing.  I did pretty well in that first competition. Moreover, I really learned what I had to do to improve.  I was hooked.  I love competing and look forward to getting on stage each time. The competitions have expanded my modeling and acting opportunities and have given me national and international exposure.  I’m grateful for that.  I guess I’m a long way from that overweight girl! This next phase of my life is very exciting, and I cannot wait to see where this journey takes me. I love fitness what an interesting career I chose!

28.

FitnessX.com Magazine • MAY 2011


Here's my history...

In October of 2010, I competed in

my first show, NPC Border States Championships where I placed 1st in my Height Class and won the Overall. I was so new in the industry and naive... I thought because I won the overall that I was done and there was nothing more to accomplish, little did I know that was just the start to this amazing journey! When I realized that my competing career was just beginning, I couldn't wait to get back on stage. So 4 weeks later, I stepped on stage again at the NPC Excalibur Championships in December 2010. Again, I placed 1st in my Height Class and took the Overall! After winning this show is when I realized that maybe I was on to something and I may have a future in this industry.

My next show I was signed up for was the 2011 Arnold Classic in March; I was so excited to compete on one of the biggest stages internationally. While preparing for the Arnold, I joined two online competitions. The first one was the Vitrix Model Search. I was the inaugural winner of January. The second online contest was the Rock Star Bikini Search. When I found out I won that contest, I had to pinch myself to make sure this was all real...All of this success made me very confident to step on stage at the Arnold against over 200 girls from around the world. All my confidence and hard work paid off because I won the overall at the Arnold Classic and I was granted my procard!

I am now a WBFF Bikini Pro! I will be making my Pro debut at the WBFF World Championships in August 2011. I am so excited and honored to be a part of such an amazing organization and I am so excited for the future. Thanks to all of you who have helped and supported me along the way especially to my trainer Joe Discuillo for changing my life, to the president of the WBFF, Paul Dillet, for his amazing support and to photographer, Noel Daganta, who provided me with awesome images! I have shot with him several times and it's always an amazing experience! Here’s my website, Facebook fan page and other links as well for more information about me. www.ingridromero.com Facebook.com/pages/ Ingrid-Romero/166942159984898 Twitter.com/ingridromero1

Leha Long‘s Receipes Apple Pi e Sh ak e

H e re ’ s a p ro t ein s hak e t hat tast es like a ppl e pi e !

Ingredients: · · · · · ·

1 scoop of va nilla p r ote i n p owd er 1 /2 cup of nonf a t G r e e k yogur t 1 tb sp . of unswe e t e ne d a p p lesa uce Cinna mon- howe v e r mu ch you like! 6 - 8 oz. of cold w a t e r Ice

Directions: Mix every t hing a b ov e i n a bl ender. Sprin kl e more cinnamon on t o p f or added flavor! 29.


y l e t u l o s b

A

BY

W

LEHA LONG ANGELA ELLIOT

PHOTOS BY

WORKOUT #1

ant great abs this summer? Here are three different workouts that you can do either at the gym or in the comfort of your home! These exercises work the rectus abdomens (upper), transverse abdomens (middle), and internal/external abs (lower and obliques). You want to keep your body guessing, so use a different workout each week to see great results! Remember you have to have a clean diet to see results! I suggest doing ab exercises three times a week. There are numerous ways to train abs, but here are my favorites!

A

A

A

A

B

B

B

B

UPPER/MIDDLE

Weighted crunches with a medicine ball 3 x 20

Lay your back on the floor with your knees bent. Hold a medicine ball in the air. Squeeze your abs and raise up trying to touch the ceiling with the medicine ball. Return to the floor and repeat.

30.

MIDDLE

Plank HolD for one full minute for 3 sets.

Place your forearms on a mat or towel. Raise your body up on your toes. Try not to arch your back.

FitnessX.com Magazine • MAY 2011

LOWER

Reverse crunches 3 x 20

Place your hands under your glutes for support. bend your knees and raise them towards your chest and back down.

OBLIQUES

Bicycles 3 x 20 each side

Lay flat on your back and with your right elbow touch your left knee. Repeat with the opposite elbow and knee. Do these at a steady pace like you are riding a bike.


B

B

B

Ab wheel roller 3 x 15

Get down on your knees without arching your back. Carefully roll the ab roller out and squeeze your glutes when you roll the wheel back towards your chest.

Scissors 3 x 20 each leg

Lay flat on your back. Place your hands underneath your glutes. Alternate your legs keeping them straight at a fast pace.

OBLIQUES

A

LOWER

A

Side crunches on bosu ball 3 x 20 each side

Lay on one side on the bosu ball. You can place your arm around the bottom of the bosu ball for support. Place your other hand behind your head. Raise up on your side and squeeze your oblique. Repeat then switch sides.

A

A

B

B

B

Jack knives 3 x 15

Lay flat on your back with your arms stretched out above your head. Carefully lift your upper body keeping your arms and legs straight and touch your toes. Return flat on your back then repeat.

Side plank raises 3 x 15 each side

Lay on one side of your body. Place your hand behind your head for support. Carefully raise your side up to the ceiling and hold. Repeat with the other side.

OBLIQUES

A

LOWER

WORKOUT #2 UPPER/MIDDLE

WORKOUT #3 UPPER, MIDDLE, LOWER

A

Stability ball oblique crunch 3 x 20

Lay your back on a ball. Place both hands behind your head for support. Raise up touching your right elbow to your left knee then your left elbow to your right knee. Alternate your elbows and knees.

MAY 2011 • FitnessX.com Magazine

31.


Inspire your SOUL

and

Transform your BODY

It’s the Winning Combination of the Power of your Faith with your Desire to Get Fit.

W

By Sherry Goggin, Ms. Fitness America

hat working out and training is to the body, the Holy Spirit is to the believer. God energizes us to stay the course. He motivates us in spite of the obstacles. He keeps us going when the road gets rough. It is the Spirit who comforts us in our distress, who calms us in times of calamity, who becomes our companion in loneliness and grief, who spurs our “intuition” into action, who fills our minds with discernment when we are uneasy about a certain decision. God is our spiritual fuel. When we attempt to operate without him or use another fuel in his place, all systems grind to a halt. People want the quick fix, the magic pill and the perfect diet. Most anything will work if you can get yourself to do it. It is not the diet that fails, but the willpower that fails and it is not the exercises that don’t work for your body type. You have to have the motivation to start and commit to doing it consistently. This all starts with the winning combination of the Power of your faith with your desire to

Photo by: Ask Photography

Get Fit. You can set all the goals you want, but until you take action you will continue fueling the belief that it is too hard or impossible to have the life and body you want. You need to learn to use your conscious, goal-making mind to access and awaken your spiritual or subconscious mind, the part of your mind that holds your beliefs about yourself, your personality, and the driving center of your actions. There is no spirit that cannot overcome the greatest of challenges. With Faith, we can move mountains. I always felt there was a missing link in the fitness programs out there: the link between mind and body. No matter what type of exercise you do, part of the process is nonphysical. I believe that to transform yourself, you have to train your mind as well as you body, your concentration, and your focus. The goal is to focus on training your emotions. Thoughts fuel your emotions, and motion fuels your emotions. So when you combine thought with action, your emotions will give you strength, courage, and stamina — all you need to make the right choices and hold tight to your vision.

Exercises are:

the Action, the Attitude, the Affirmation. The Action is what you are doing with your body (the way you move your arms or legs or stand).

The Attitude is the expression of your heart — the emo-

tion - practice feeling good, empowered, courageous, enthusiastic, passionate, focused, confident, happy, and in love. These are powerful positive emotions. After you practice feeling good and you know you can choose it, you will never be the same again.

The Affirmation is the mental exercise, or what you are saying. For example, the action is a punch, the attitude is strength, and the affirmation is “I am strong.”

I also believe that we, as Christians, need to take care of our physical bodies. I am still in amazement over how God created our bodies to function like they do. I think God wants us to properly take care of His creation.   It makes me sad to see so many people in our country, especially those who are believers, who aren’t properly caring for their bodies. Too often we aren’t willing to do what it takes to maintain a healthy body. Now is the time to make the decision to care for God’s awesome creation – your body. The Bible teaches us the value of perseverance. Don’t give up or look for a short cut – exercise, eat healthy and connect with God. You will feel so much better if you do. You will be ready to take on any challenge when you are physically and spiritually strong!! 32.

FitnessX.com Magazine • MAY 2011

The Bible says “Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.” Psalm 139:23-24” This verse speaks to the importance of asking God to help us assess our behavior and our hearts. We need God to guide us. As research has shown us that our spiritual health and how we practice our faith will have an impact on our physical health and generally well being. 1 Timothy 4:8. The verse says, “For physical training is of some value, but Godliness has value for all things, holding promise for both the present life and the life to come. “ I absolutely think the most important thing in our lives should be our relationship with God. We need to connect with Him, ask Him for help and try to follow the path He has set for us. God says: I will supply all your needs. Phillippians 4:19 And my God will meet all your needs according to the riches of his glory in Christ Jesus. (NIV)


HEALTH - FITNESS - WELLNESS

more training!!!

!!!

By

EVENTS

Arnold Classic 2011

Mark Ozog

M

y weekly 40-mile bicycle rides continue from my house to Redondo Beach and back.  There is a bicycle path that runs along the Pacific Ocean from Redondo Beach in the south to Malibu in the north.  Besides the high tourist areas of Venice and Santa Monica, it is an excellent training ground for a triathlon. Speaking of Santa Monica, I will compete on May 15, 2011 in the Santa Monica 10K Classic.  This past February, my older brother, Michael, helped me conquer my biggest fear- RUNNING.  In preparing for the Long Beach triathlon last year, I griped so much about the running.  This past SuperBowl Sunday, my brother and I ran in the Pasadena Half Marathon.  Even though we ran the 10K, this was an accomplishment all in itself.  For most triathletes, the weakest sport is swimming, but not for me.  Growing up in Michigan, I have always been a fish tackling all the lakes and waterways of my home state. While most prefer to swim freestyle, I prefer the breaststroke.  In fact, my 15 minutes of breaststroke for 1/2 mile swim in my first triathlon last year proved to be a success.  I will continue to swim more as summer fast approaches.  For the month of June, I will be in Europe so I am sure my training ground will be the Mediterranean, North, and Baltic Seas. Continuing on with my gym routine which includes 90 minute workouts 3 times per week, I balance cardio-free weights, and strength training. I do get a much bigger appetite with all these workouts.  I eat 5-6 times a day with small portions.  I limit alcohol to 1-2 times per week.  A glass of RED wine with dinner is great, while a beer is my enemy. One thing I failed to mention in the last issue was that before I started on my fitness quest 2 years ago, a friend approached me about working on a film project.  Dean ‘DINO’ Fernando, retro film director, encouraged me to prepare for a psychological-tormented role that would require me to shape up.  Even though, the funding for the project has not come through yet, the Koreatown trailer can be found on FitnessX. com as well as my personal site, markozog. com.  Looking forward to working with DINO and crew soon! More changes, challenges, and progresses will occur as we get closer to summer.  Thank you again BillyBow and Kat Painter from FitnessX.com for this opportunity.

Lindsay Messina · Kat Painter Leha Long · Chady Dunmore

Monica Brant and BillyBow

Tosca Reno Kennedy and Kat Painter

“Preparation is the key to success” Mark ‘OZ’ Ozog is an actor, motivational speaker, triathlete, and for the month of June ‘11- a world traveler.   He is also an avid fan of FitnessX.com

Greg Plitt and BillyBow


GOA LS! By

One of the first questions we hear when people find out about our weight loss and overall fitness is - how did you do it? We always answer, “Goals!” In 1991, I suffered a knee injury that put me down for months. I ate and ate and got fat. In my early twenties, my weight went up to 215 lbs. at a height of 5’7”; it was not a good thing. Fast forward to September 1995, my son was born and I had scheduled a much needed scoping of my knee in January 1996. I knew I needed to do something for my weight. So, with a new son and my surgery on my knee coming up soon, I decided on two things- To get healthy for my son and to lose weight by January. It was my first goal for weight loss and it worked! By the time my surgery came around, I had lost 45lbs. My goal had been achieved. It was easy for me, when my son was young, because my wife was home with him. During that time, Amy didn’t have any interest in losing weight, let alone running. So, it was hard not having a partner that had the same goals. Job stress plus building a new home for my family was very challenging for me, and before I knew it, I was back up to over 215 lbs. in 2007. By this time, Amy was sitting at 225 lbs. and decided to take the bull by the horns and sign up for the Shamrock Half Marathon. Both of us paid for our entry fee to keep us accountable to our goal. With this new goal set, we had a reason to get up and run and eat right. Well, we thought that at the time…we learned about proper nutrition a while later. Soon, after the Shamrock Half Marathon, we saw progress with our weight loss and we were running further and faster. Our second goal was to do the Ice Breaker Triathlon in Folsom, California. Then, we set our third goal for the Bay to Breakers Run in May of that same year. Talk about a crazy fun run. We had a blast! As time came and went, we would find events that we could participate in and enjoy. We even set goals to look our best for vacations like going to Hawaii and being able to wear a two-piece bathing suit. That would be Amy, not me. Mine was to wear a speedo, but, somehow, I never got the nerve. Really… cold water and a speedo? I think I’ll pass! 34.

The M a i n Ingredient to

W e ig h t

L oss

Success.

Ky le Wi pf

Then, Amy had her biggest goal of her life- to stand on stage at the 2010 Contra Costa Bodybuilding and Figure Championship. With a lot of very hard work of double cardio days and watching every morsel of food, Amy stood on stage completing her goal with flying colors. I could not have been more proud of her. She may not have placed in the top five, but in my book she was first place! Sometimes, goals are not realized and can be unrealistic depending on the time frame. Now, my goal was to be able to attend a bodybuilding show in November 2010. I trained myself on a bulking program up to 14 weeks out from show time. Then, I trained with my coach. We did our best to get myself down to the body fat percentage needed to stand on stage. Around 9 weeks out, I was losing fat and sparing muscle on my cut, it was clear that my goal of 4% just would not be realized without sacrificing muscle and my metabolism. I started too late and was too high at 17% body. So, I had to change my goal. I was at about 14-15% body fat at that time and thought to myself, if I can’t make the show, I could push back the date as far as I could and do a professional photo shoot. Trust me, without that goal of the photo shoot, I would have eaten the forbidden food. I stayed on course, and the weekend after Thanksgiving, (yes, I missed eating a real Thanksgiving meal), I did my first photo shoot with Mike Byerly at 10% body fat. Not really what I wanted, but I lost the fat the correct way and felt great doing it. Now, my new goal is for a show in Reno, Nevada in August and Amy has a goal for a show soon after that one. In closing, we always have a goal to work towards. We have a plan to achieve and execute. Whether it is a run, contest or even to look our best for a vacation, setting goals is the main ingredient of any success plan- weight loss or not!

FitnessX.com Magazine • MAY 2011

Photo by:

Mike Byerly


Pu rch ase y o u r ACT E n e rgy DrinkS o r B o d y T r i m P r o d ucts cal l 5 6 2 - 2 0 0 - 8 9 2 6 o r go to

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B IL LY B O W.CO M


FitnessX.com Magazine for May 2011