Joel Berge for Fitfluential Issue

Photo by Eric Ray Davidson p.26

ExERCISE vS DIEt BY SCARLETT WRENCH

PHOTOGRAPHED BY MICHAEL HEDGE

MuSClE uP to looSE uP BY ANDREW HEFFERMAN

ILLUSTRATION BY Ben Mounsey-Wood

hIttIng hER StRIDE BY NICOLE BLADES

PHOTOGRAPHED BY NIK HARTLEY

7 WAyS to tRAnSfoRM youR hEAlth BY DR. ALEx GEORGE

It’S tIME to RoCk youR ugly BY KAT NICHOLLS PHOTOGRAPHED BY WALEED SHAH

hERo RAt SEttlES Into Well-DeserveD retirement BY KATHRYN WHEELER

ECholoCAtIon hElPS BlInD PEoPlE nAvIgAtE thE WoRlD BY KATY HOARE CouPlES Who PlAy togEthER, StAy togEthER BY KATHRYN WHEELER lEg It BY KRISTOPH THOMPSON

CAn ouR goAlS BE Counter-ProDuCtive? BY CHANTELLE PATTEMORE

5 WAyS to tonE youR tuM BY LEWIS RICHARDSON AND RYAN BARONET

WhAt IS REvEngE BEDtIME ProCrastination?

BY DR. ABIGAIL PAMICH ILLUSTRATION BY ROSAN MAGAR hoW to MAnAgE An ovERly tAlkAtIvE PERSon BY AMBER TENNANT ILLUSTRATION

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thE DIy guIDE to MoDERn ChInESE fooD BY CLARISA WEI PHOTOGRAHED BY ALEx LAU IntERRACIAl: lovE, lIfE, AnD lESSonS BY BIBI JAMIESON

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lIvE long, lIvE hEAlthy! BY BETH HOWARD ILLUSTRATION BY ROWAN FEE MAURICIO ALEJO LEVI BROWN

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Center View Models Inc.

What Does It Take To Be A Fitfluential Who Influences Greatness?

Get to know what exactly is the right way to influence and empower people which can make you an effective fitfluential individual.

Jarrod Carter

Cover editorial by ian Carlo bajada

Joel berge

p.20 Amplify Your Well-Being

Understand that looking good is not the only route to feel good, but feeling at your best is linked to healthy habits.

p.96 Hitting Her Stride

By niCOle BladeS p.102 7 Ways To Transform Your Health By dr. alex GeOrGe p.104 It’s Time To Rock Your Ugly

By KaT niChOllS p.105 Hero Rat Settles Into Well-Deserved Retirement By KaThryn Wheeler p.105 Echolocation Helps Blind People Navigate The World

By KaTy hOare p.106 Couples Who Play Together, Stay Together By KaThryn Wheeler p.118 Turn Back Time

By KriSTOPh ThOmPSOn p.120 Leg It By KriSTOPh ThOmPSOn p.122 Can Our Goals Be Counter-Productive?

By ChanTelle PaTTemOre p.124 5 Ways To Tone Your Tum

p.136 Mindful Stargazing

By KaT niChOlS p.140 A Beginner’s Guide To EFT Tapping

By BeCKy WriGhT p.142 6 Questions To Help Realise Your Aspirations

By marGareT WalSh p.144 Chest, Arms, & Abs By Train WriGhT p.165 Play All Day

By KriSTina rUdOlfO p.178

p.80 The Powers of Small Talk

By JOe KeOhane

p.82 Ways To Feel Great

By GaBriella PeaCOCK p.86 Exercise vs Diet

By SCarleTT WrenCh p.94 Muscle Up To Loose Up

By andreW hefferman

By leWiS riChardSOn and ryan BarOneT p.126 Learn Your ABC’s ready to change your habits? p.132 What Is Revenge Bedtime Procrastination?

By dr. aBiGail PamiCh p.134 How To Manage An Overly Talkative Person By amBer TennanT

AMPLIFY YOUR WELL-BEING

Looking good will certainly turn up when you feel good. These two work as a cycle. Feel good because you look good or you look good when you feel good. We need to understand that looking good is not the only route to feel good.

Feeling at your best is linked to healthy habits – amplified drive, an improved body weight, and possibly the best if all, stress relief and a better mood. When we observe healthy habits, we look our best and feel our best. Eventually, it could make our work and personal relationships effective. Pretty good deal don’t you think?

People should put extra effort in holistic development not just on how they look or how they perform. There are individuals who look great and they can do things remarkably, but they are messed up internally as well as psychologically.

.

All the small or big work that we do every day will have the same outcome on how you will feel good on the inside. It’s alright to push ourselves a little higher or exceed expectations. Take care of yourself and stay healthy in all the things that you will do every day. And by healthy, we imply the entire mental, emotional, and physical facets of that word.

IAN CARLO BAJADA Editor-in-Chief

THE FITFLUENTIAL

JOEL BERGE

COVER MAN

Kiwi fitness instructor, model and athlete joel Berge talks about how powerful mindet is, being inspiration to others, training for consistency, and most of all, pushing that extra mile for your dreams.

Photographed by Jarrod Carter Cover story editorial by Ian Carlo Bajada Shred Camp Program by Dan Jones Fitness

Flex your strength, amplify your healthy living, and boost your grit to influence your greatness.

with JOEL BERGE

Photographed by Jarrod Carter Cover Editorial by Ian Carlo Bajada

YOUR BLUE PRINT FOR LOOKING AND FEELING YOUR BEST

For authentic results, there are a number of components that you’ll need, comprising discovering your motives for wanting to change, acknowledging your difficulties, establishing realistic goals, making plans, and seeking help. Combined, these portions will put you up for accomplishment as you move ahead to making healthy habits that truly last so you can look and feel your best in the end.

OOKING EELING

COVER STORY BREAKTHROUGH

joel talks about how valuabale your health is and the relentless drive you must practice which can lead to meaningful results and fulfillment to other people.

Ian Carlo bajada

Hard work and determination equal success. If you put your mind to something and never quit, you will achieve greatness.”

Joel Berge performs his training sessions and manifests discipline with utmost consistency and willpower. The Kiwi athlete and gym instructor originally hails from Takapuna, New Zealand and now currently resides in Little Mountain, Australia. The influential gentleman is ready to take the stage to show his world-class physique as a fitness model and professional bodybuilder. What does it take to be an individual who can influence greatness in a world full of competition? Being authentic and making proactive decisions play an essential role to be extraordinary in an industry. Beat your adversities with unfazed mentality. In this cover editorial, Joel discusses how healthy habits and relentless resiliency can generate mind-blowing results to your life in general .

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

JOEL: 2020 was a year that no one saw coming. There were a lot of twists and turns but I was lucky enough to work in hospitality at that time and be covered by the governments job keeper grant. My training while the gym was closed was not slowed down. With the help of bare basic weights, a makeshift squat rack and resistance bands, I was able to persevere and stay fit and active all-year round.

CSM: What are the ways to take action in the face of uncertainty?

JOEL: If faced with uncertainty, you turn and face it confidently because an eager and ambitious mind can be all that is needed between failure and success.

CSM: In your profession, how do you exude assertiveness and decisiveness?

JOEL: I work as an instructor for Ninja Jungle. I deal with children trying to take on obstacles that are way too tall for them and could injure themselves, so I must stay decisive to make sure every child stays safe and continues to have fun on the obstacles they can manage.

CSM: What groundbreaking goals do you look forward to achieving?

JOEL: I look forward to competing in Musclemania Australia and achieving my goal of winning my pro card so I can take on bigger and better challenges.

CSM: describe the embodiment of confident and sexy?

JOEL: Someone who follows their dreams no matter what challenges and problems knock them down. If they want something that much, they will not give up or give in.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

JOEL: You need to achieve what the other 99% have not pushed hard enough to achieve. You need to push that extra mile for your dreams no matter the cost. If you want it that bad, nothing should get in the way of your goal.

CSM: In terms of career, what does it take to be a good influence?

JOEL: Trust, assertiveness and reliability are major factors that help with being a good influence to others.

CSM: What valuable lesson can you impart to others especially the next generation?

JOEL: Nothing rewarding comes easy. Hard work and determination equal success. If you put your mind to something and never quit, you will achieve greatness.

you need to push that extra mile for your dreams no matter the cost. If you want it that bad, nothing should get in the way of your goal.”

Get Things Done To Move Forward

Are you at a place that you feel you’re not making headway with your aspirations? Do you struggle to undertake what you set out to do? You can achieve progress by forming and attentively working towards your goals that align your mission. A growth mindset enables you to work on any problem which can shorten the fulfillment of your goals.

Photographed by Jarrod Carter Cover Editorial by Ian Carlo Bajada

A mindset involves your beliefs –how you distinguish skills, abilities, facts or behavior. The belief system affects someone’s perspectives concerning ambitions and achievement. A rigid mindset hinders progress, but a progressive outlook allows someone to attain health, pleasure, connection and harmony.

Planning your goals is an easy task. Attaining those objectives is a whole new level and that is also the reason why so many people fail to seize their goals. This could lead to some people never setting goals again because their confidence has been knocked around by their mistakes or past experiences. These setbacks are caused by flawed process for planning and evaluating your progress.

A structure can help. It’s simple, but a powerful plan. A solid and effective plan should include measurements for progress, clear timeframes for completion, and planned forums to probe and learn. Get things done while being mindful. Consider the results that you created and the unexpected encounters. It’s not about getting things done, but getting the right things done. Revised implementation should accommodate change. Looking back is not a bad thing, but useful to obtain vital information. It comprises of what worked and what needs improvement depending on its complexity. Always review developments and contemplate any adjustments to move forward.

Debriefed details should be actionable. Don’t leave any significant details. Hold yourself accountable and integrate what you have learned. You must be responsible with your actions and your commitments. If this is overlooked, nothing will work. Some are distinctly tenacious, but most people are not. Progress cannot be achieved without accountability. Goals are vital in life because it gives you a sense of purpose. Purpose also helps you to overcome difficult days and eventually, this could also contribute to your overall happiness, contentment, peace, health and wellbeing.

SM: How do food and nutrition play an important role in healthy living?

JOEL: Food plays a vital role in the processes of our body. A balanced diet provides our body with all the nutrients, vitamins and minerals our body needs for everyday function. Other benefits of good food and nutrition give the body the ability to fight off sicknesses, reduce the risk of some diseases and even increase energy levels.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

JOEL: To stay at a consistent weight, having the same energy input and output over the day is a vital skill to maintain.

CSM: What fitness aspirations do you want to achieve?

JOEL: I want to achieve my Pro Card and take natural bodybuilding to the next level.

CSM: describe the most essential exercises for losing fat and for gaining weight.

JOEL: The key to weight loss is staying in a caloric deficit. A balanced diet paired with cardio is the most effective way to burn calories to stay in that deficit. For weight gain, targeting the largest muscles in the body is an effective way to gain weight. Those muscles would be the chest, back and the legs. Weight training paired with a healthy bulking diet will make sure you gain healthy weight.

CSM: What is the fundamental gym etiquette that people should practice?

JOEL: The fundamental gym etiquette people should practice is to respect each other’s fitness journey no matter how far they are along on their journey. Instead of judging, buckle down and focus on your own workout.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

JOEL: Yes, it is good to work out when mentally stressed. Physical exercise and strenuous movement lowers cortisol levels (the stress hormone) and induces the release of the endorphin hormone (feel-good hormone).

CSM: Expound why a personal trainer should know all of the medical history of a client.

JOEL: Yes, it is extremely important. It allows the personal trainer to plan and conduct their sessions avoiding exercises that affect the client in a negative way.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

JOEL: True, Physical circumstances do affect your emotions. The feelings associated with emotions are transmitted through your body’s hormones. The hormones and neurotransmitters are in control of telling your body how to feel.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

JOEL: Hard work and determination are the keys to achieving your goals. Bad days aren’t the end of the world; just resume your plan the following day.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

JOEL: In addition to working out, balanced nutrition, adequate water intake and adequate sleep intake are all important in order to see results faster.

Food plays a vital role in the processes of our body. A balanced diet provides our body with all the nutrients, vitamins and minerals our body needs for everyday function.”

GAETANO

Throw out the old playbook and become a new kind of leading man. who will influence greatness to people. ft. GAETANO DI TAVI

Jan Urbanski

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

GAETANO: For me, fitness is not an obligation. It is my passion. It has always been part of my life. It makes me feel good mentally and physically, I’ll always be grateful for training because it helped me shape my personality and grew my confidence. Therefore, regardless of having a gym or not during lockdown, I always put time and effort into my daily workout. Of course, my training had to adapt to the little equipment I had, but this was no excuse for me.

CSM: What are the ways to take action in the face of uncertainty?

GAETANO: Whenever I feel uncertain or doubtful, I take a positive and proactive approach to overcoming any obstacles I encounter. There will always be challenging times in life but it’s up to us in how we react and respond to them. As humans, it is in our nature to adapt when things change, and I believe this is a vital component in overcoming uncertain situations.

CSM: In your profession, how do you exude assertiveness and decisiveness?

GAETANO: Being a personal trainer, these are fundamental characteristics needed to be successful. I believe in my knowledge and the effectiveness of my approach and sharing this confidence with clients is essential in delivering great results. I’m always available to support my client’s and motivate them throughout the process.

CSM: What groundbreaking goals do you look forward to achieving?

GAETANO: In order to expand my business, I’m currently working on a training app with the goal of providing high-quality yet affordable content to people all over the world. Long-term, I would love to own my own gym and build a positive work environment where everybody feels supported and valued in their role.

CSM: Describe the embodiment of confident and sexy?

GAETANO: Confident and sexy are two terms that coexist. You cannot be sexy without believing in yourself. Although there is a fine line that you mustn’t cross, confidence is a positive quality that exudes attractiveness. I believe being sexy is subjective and a matter of personal preference, therefore sexy comes in every shape and size.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

GAETANO: In this generation, it is becoming very hard to be distinctive, possibly owing to social media. Everyone has the opportunity to share their fitness theories with the click of a button. The downside of social media is that false information is easily spread. Often, people are not prepared to work hard for their dream body and easily fall into the wrong hands. Many turn to steroids before even trying to unlock their full natural potential. I have been training for over fourteen years and in my opinion, consistency is the number one rule when it comes to fitness. I’m on a mission to show the world that you can achieve a great body shape naturally - I guarantee you that nothing feels better than knowing your result is pure hard work.

CSM: In terms of career, what does it take to be a good influence?

GAETANO: I’m a big believer in positive vibes. People are affected by the energy of others around them. Sharing your knowledge and providing support are also crucial factors in helping people to improve their lifestyle and health. I also never stop learning. I think continuing to grow and learn new skills is an essential part of success.

CSM: What valuable lesson can you impart to others especially the next generation?

GAETANO: Don’t be afraid to step out of your comfort zone, be curious, explore the world, experience as much as you can, learn important lessons (and don’t skip leg day).

INDEPTH PERSONALITY WITH GAETANO

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

GAETANO: Good nutrition is fundamental to healthy living. Not only from an aesthetic point of view, but moreover it plays a key role in our general health. We live in a time where obesity is a major issue and often busy lives lead people into bad eating habits. Yet there is not enough information out there and as a result people don’t realise how dangerous unhealthy eating is.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

GAETANO: Consistency is my number one rule when it comes to health and fitness and to maintain it, enjoying the process is the key. It is important that you train smart, as longevity is essential. Risk of injury, preventing you from training and progressing, can hugely slow down your progress.

CSM: What fitness aspirations do you want to achieve?

GAETANO: At the moment, I am putting all of my effort into my first fitness modelling competition. I am working hard to achieve the best possible physique that I can bring to the stage. Competing has always been a dream and I aspire to compete in bigger competitions in the future. Another personal goal is to achieve larger modelling jobs to further my career.

CSM: describe the most essential exercises for losing fat and for gaining weight.

GAETANO: Regardless of your goal being losing fat or gaining weight, you should always focus on big compound movements, such as squat, bench press, military press and pull ups. Other essential methods are: progressive overload, mechanical tension, metabolic stress, muscle damage and time under tension. Of course, cardiovascular training plays an important role too, especially in losing fat, as it improves your overall cardiovascular system and increases the daily energy expenditure. No matter the goal, nutrition will also play a role. You won’t lose any weight if you’re not in a calorie deficit, and you won’t put any weight on if you’re not in a surplus.

CSM: What is the fundamental gym etiquette that people should practice?

GAETANO: Respect. Like in every other aspect of life, respect should me the number one rule in a gym. Respect towards the people that are sharing the same environment as you, and respect towards the equipment. Each of us is at a different stage of our fitness journey and therefore we need to make sure that everyone feels comfortable.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

GAETANO: Everyone feels better after a workout, as our body releases endorphins, that not only reduce our perception of pain, but also trigger a positive feeling in the body. I think that working out when feeling stressed is a great idea and something that I practice myself. A workout can be the one moment of the day where you switch off from the outside world and dedicate time solely to yourself.

CSM: Expound why a personal trainer should know all of the medical history of a client.

GAETANO: A personal trainer needs to know a client inside out. Medical history is the most important aspect as it gives a general idea of what kind of approach to take with a certain client, which exercises are possible, and which are not. This knowledge allows personal trainers to ensure that they are not putting their client at risk of injury at any point. Everyone is different, and everyone requires a different approach. It is not a one size fits all.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

GAETANO: I truly believe that there is a big connection between physical and mental health. Growing up, I had very little confidence until I joined a gym. As I was getting stronger and my confidence was improving, my anxiety started to fade away. I will always be grateful for training due to this. Today I work in London, far away from my Italian town, and I couldn’t be prouder of myself. If anyone out there is struggling mentally, especially after the tough times we’ve been through, I highly suggest you try any sort of fitness. Try an activity that you will enjoy, and I promise you that you will feel much better afterwards.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

GAETANO: Trust the process and ask for help if you’re not sure where to start. Set small achievable goals every week and be consistent with the training you undertake. If you choose a training style you enjoy, you will be more likely to stick with it.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

GAETANO: Definitely increase their total daily energy expenditure. You can do this by going for a walk, taking the stairs instead of a lift and cycle or walk to work where possible. Organising fun activities with friends such as rowing or rock climbing is a great way to increase your activity level. And don’t forget to set yourself a daily steps goal!

Good nutrition is fundamental to healthy living. Not only from an aesthetic point of view, but moreover it plays a key role in our general health. We live in a time where obesity is a major issue and often busy lives lead people into bad eating habits.”

KAREN

Casey Withers

Throw out the old playbook and become a new kind of leading woman.

will influence greatness to people.

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

KAREN: COVID-19 threw everyone for a loop in 2020. It brought change to our routines and our everyday lives, as we knew it. The challenge was figuring out how to adapt to uncontrollable change and the answer became simple quickly for me. I refocused all my energy on the new norm and did not dwell on things that I could not control.

CSM: What are the ways to take action in the face of uncertainty?

KAREN: Ways to take action when facing uncertainty is to try something new, to try something different, and change your routine. Example: gyms closed for months during covid okay that’s not an excuse. There we plenty of Facebook live workouts to join, plenty of Instagram, YouTube, and now even TikTok workout options so you can remain active without gym access.

CSM: In your profession, how do you exude assertiveness and decisiveness?

KAREN: I’ve been in commercial banking for 17 years. In a male dominated industry my success has derived from being able to adapt to change, being educated, being driven and building relationships. Relationships not only with clients but within the organization with the employees that work for me. I believe in show coaching. Tell, show, do. I wouldn’t ask anyone to do something I haven’t or can’t do without backing it up.

CSM: What groundbreaking goals do you look forward to achieving?

KAREN: I’m more in a fine tuning or maintenance phase of my fitness journey. The scale does move much nor does it define me. What I would like to continue focusing on is my platform of influencing by sharing. That is what has held me accountable and continues to drive me. Motivating others by sharing my journey including both successes and setbacks motives others. People watch even when you don’t think they are, that’s reality. You are never too old to make a lifestyle change. Personal setbacks are inevitable. Real life obstacles are going to happen and you will encounter physical restrictions. It’s how you handle and do a mental reset.

CSM: Describe the embodiment of confident and sexy?

KAREN: This is a two-part answer for me because the first thing many people think of including myself when it comes to what I find sexy is visual its physical appearance. However even though I might prefer a certain “look” over another which can change over time the real embodiment of what I find confident and sexy are a person’s energy and vibe. It’s having or being charismatic, it’s being real and operating without an agenda. It is paying it forward. Empowering others to be successful makes you empowered and that is the most confident, selfless, and sexy thing any person can be.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

KAREN: Find your platform, learn your audience and be consistent. Remember all good things take time, you will have set backs, and if it was EASY everyone would be doing it.

CSM: In terms of career, what does it take to be a good influence?

KAREN: Being able to show coach what to do and show examples of how it can be done successfully builds credibility. Having credibility is the biggest influence in anything you do in life.

CSM: What valuable lesson can you impart to others especially the next generation?

KAREN: Lead by example, surround yourself with people who hold you accountable, education is the key to success, if you say you’re going to do it, do it, and remember everyone starts somewhere. If you want something expect to work for it. No handouts and throw your sense of entitlement out the window.

INDEPTH

PERSONALITY WITH KAREN

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

KAREN: Food and nutrition play a vital role in a healthy lifestyle. 80% of weight loss, maintaining, or even gaining begins with what you put into your body. Most people don’t realize food is an addiction. They over eat bad and over eat for reasons they don’t understand. Once over weight its harder to work out. Underlying health issues set in so then going to the gym and or physical activity becomes the excuse and an additional stress for not being healthy or living a healthier lifestyle.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

KAREN: Knowledge and preparation are the keys to maintaining a consistent weight. Knowing how many calories a day based on body metrics and tracking what you eat either in a journal or an app on you phone are tools to utilize to remain consistent with your weight goals. Portion control and measuring not just winging it when preparing meals. Preparing meals in advance or finding someone to buy or supply meals is always helpful. We tend to overeat when we don’t plan ahead, or we wait until the last minute when we are hungrier.

CSM: What fitness aspirations do you want to achieve?

KAREN: I’ve considered competing but enjoy being a fitness influencer. Everyone has a story by continuing to share mine I continue to motive others.

CSM: describe the most essential exercises for losing fat and for gaining weight.

KAREN: HIIT fit cardio workouts like bootcamp style workouts which include light weights is a great way to burn a high number of calories for losing fat as well as toning.

CSM: What is the fundamental gym etiquette that people should practice?

KAREN: Basic gym etiquette people should practice is wiping the equipment/machine down when you are done, rack the weights/put back when you are done, and don’t stay on equipment longer than need be when you aren’t using it.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

KAREN: For me personally the answer is 110% yes. Working out is my outlet. It’s my time to focus and reflect. It’s also my “me time”. I may not have the answers when I’m done with my workout but I’ve got more mental clarity and got my mind right. Once you change your mindset you reduce stress and have a different outlook.

CSM: Expound why a personal trainer should know all of the medical history of a client.

KAREN: A personal trainer should know all the medical history of a client so they can build a successful fitness plan around things or areas that could be restricting and or a person may not have physical capabilities to perform. Modifications for similar exercises can be included and used interchangeably to reduce the mental mindset of “I can’t do this”.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

KAREN: Fact: your mental well-being affects your physical health. Research shows poor mental health is a risk for chronic physical conditions. Same on the reverse, chronic physical conditions are a risk for developing poor mental health. Research also shows exercise influences the release of the feel-good chemicals called endorphins. “Get your mind right” the rest will follow.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

KAREN: Don’t try to go all-in day one meaning 7 days a week workout or training program and a strict calculated “diet plan” all at once. It’s too much and you are setting yourself up for failure. If you want to make a lifestyle change make small changes daily and keep moving your goal line back as you reach your milestones.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

KAREN: Water, water, water. Cut out everything else. Also reduce intake of white carbs, processed food, fast food, and sugar.

Your mental well-being affects your physical health. Research shows poor mental health is a risk for chronic physical conditions. Same on the reverse, chronic physical conditions are a risk for developing poor mental health. ”

MARIuS

BOuRGOGNE

ft. LUIS RAMOS

Tom Saint Clair

Throw out the old playbook and become a new kind of leading man. who will influence greatness to people.

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

MARIUS: Indeed, 2020 has not been easy for everyone. Distance learning, modeling activity slowed down or even stopped, and social contacts reduced to a strict minimum... However, in these difficult moments, we must know how to refocus on our goals and on what is important to us. In a way, we were able to benefit from extra time to advance on our projects and come back stronger than before. And then, personally, 2020 was not so bad, I met Tom Saint Clair, friend and photographer, with whom I progress and learn to evolve in the modeling world. This allowed me to sign at SC Models Management and to meet a lot of interesting and enriching people.

CSM: What are the ways to take action in the face of uncertainty?

MARIUS: The best way not to get lost in the face of uncertainty, and we were confronted with it in these moments of crisis, is to be clear with ourselves. That is, to know where we want to go, what we want to achieve (our objectives, our desires, our goal) and how we intend to get there. Put in place a whole series of actions, get organized and above all, believe in it! Once you know this, everything seems simpler and there are no more obstacles to taking action. We should not want to control everything, some things are uncertain and we do not have control over them, it is not a problem, we do without, we adapt, we find solutions and we evolve our plans.

CSM: In your profession, how do you exude assertiveness and decisiveness?

MARIUS: It’s not always that simple, you have to have confidence in yourself and in what you do, which is not easy when you have to get out of your comfort zone. I try to always learn, to continue to grow in what I do, it helps me to be more confident and to gain self-confidence. There will always be certain situations that we will not be able to handle and that is why I think it is important and essential to surround ourselves with the right people, those who are experienced and benevolent, who know how to help us where we are lost. For me, it has always been my family and especially my mother who supported me and helped me in everything I do and who continues to do so today. Then, it’s Top Model Belgium who opened the doors of the modeling world to me and allowed me to have my first experiences as a model. And finally, Tom Saint Clair who is and will remain my most beautiful meeting of 2020. He allowed me to evolve and to gain confidence and assurance, taught me to surpass myself in what I was doing and helps me to develop my career by advising me and helping me when I face the unknown.

CSM: What groundbreaking goals do you look forward to achieving?

MARIUS: I have several goals at the moment, some for this year, some for the longer term. Firstly, in terms of my studies, I would like to finish my bachelor’s degree in management engineering next year, to be able to go abroad for my master’s degree in the future. Secondly, for modeling, my goal is to complete my portfolio by doing as many shoots as possible to be able to develop me internationally. I would love to be placed for a while in an agency in a foreign country, it would be a good experience and would allow me to discover another facet of the modeling business. Then, at the sport level, I have in mind to continue to improve in my practice that is the street-workout. Because I still have a lot to learn and a long way to go to reach my goals (figures and strength). To finish, I would say that one of my biggest goals is to have a positive influence on the people who surround me, to be able to bring happiness around me and to help people when I can.

CSM: Describe the embodiment of confident and sexy?

MARIUS: I think that a person who has confidence in himself and who emanates something, is a person who accepts himself, who lives fully without paying attention to others. A person who goes for their goals, who knows what they are doing, someone who has convictions, who is constantly looking to grow and push himself. The key to self-confidence is physical, intellectual and social development.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

MARIUS: One way to distinguish yourself is to have your own personality, to be unique and to stay yourself, which doesn’t mean that you can’t evolve, of course you have to keep learning and growing to stay on top. I also try to stay open to others, to each one’s way of thinking and to new experiences.

CSM: In terms of career, what does it take to be a good influence?

MARIUS: In my opinion, there is no need to seek to influence people, just try to be the best version of yourself, stay open to others and share positive vibes. It is important to focus on ourselves more than on the image we send back or wish to send back to others. Also, doing what you love and sharing it (for me, modeling, sports, etc.) with the public is a good thing. If it appeals to people and inspires (influences) them in what they do or makes them want to work with me, so great! Some people won’t like it, and that’s okay.

CSM: What valuable lesson can you impart to others especially the next generation?

MARIUS: To be patient and enjoy the present moment. Indeed, things take time, whether it’s building a portfolio, developing in a field, getting stronger or progressing in your sport, it requires discipline and work (and therefore time). It is important to do things in order, to take advantage of each step of the process because that is what we will remember once we reach our goal. Be in the present moment, live the experiences fully and enjoy the journey!

INDEPTH

PERSONALITY WITH MARIUS

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

MARIUS: Independently of the fact that I am a sportsman (and that nutrition is important to evolve in this field), I am convinced that having a healthy and especially simple diet is essential. To have a healthy body, nutrition is essential. It influences our well-being, our health, our skin, our sleep and many other things. There is no need to follow diets or other alimentary restrictions, just eat local, eat not transformed, eat organic if possible, and avoid industrial sugar. For the rest, just enjoy your food!

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

MARIUS: To be consistent in your weight and your physique, the main things are to be regular in your sports practice, your diet and your sleep. First of all, you must have discipline, try not to miss any session, follow a program and plan in advance what you will do during your training. Then, don’t forget to allow yourself a little cheat meal from time to time but for the rest, don’t make any deviation in your meals. And finally, it is important to go to bed and wake up at the same time or at least have the same number of hours of sleep every night.

CSM: What fitness aspirations do you want to achieve?

MARIUS: My fitness goals are mainly related to street-workout and weight training (which are the sports I practice 4 to 5 times a week). I would like to acquire some static figures such as the plank, the front lever or the one arm handstand and strengthen the ones I already have. I’m also working on the muscle up at the moment, one of my goals would be to reach 10 clean repetitions. As for weight training, I don’t have a specific goal but I’m training in strength for squats and deadlifts in order to lift more and more weight.

CSM: describe the most essential exercises for losing fat and for gaining weight.

MARIUS: I don’t think there are any miracle exercises to lose weight. I would say do whatever you like (swimming, running, weight training, team sports or whatever), practice regularly, give it your all and most importantly change your food intake. Indeed, the most important thing to manage your weight is your calories eaten/calories spent balance, no matter how you consume them and how you lose them. But personally, I really like jumping rope to work on my cardio (a little bit every day) as well as running from time to time.

CSM: What is the fundamental gym etiquette that people should practice?

MARIUS: One of the most important rules for progressing in the gym is progressive overload. This means trying to do a little more, lifting a little heavier each time. If the first week you did 3 sets of 6 reps at 10kg for an exercise, the next week you can try to do the same but with 12kg or do 3 sets of 7 reps or 4 sets of 6 reps (it depends on each person and the exercise). Doing this will inevitably allow you to progress and reach your fitness goals.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

MARIUS: I would tend to say yes because personally, when I don’t feel well (stressed, anxious or demoralized), sport is the best thing I can do. To stop everything and go for a workout outside, with friends or alone, to clear my head and let off steam after a busy day, that’s what I prefer.

CSM: Expound why a personal trainer should know all of the medical history of a client.

MARIUS: Indeed, I think that it is very important for a coach to know the state of health of his client. This will allow him to select the exercises to be practiced in a more efficient way and specially to avoid injuries or discomfort. I would even add that it could be dangerous for the person not to communicate on his medical history.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

MARIUS: I am indeed convinced that there is a link between our mental and physical well-being. Just the fact of practicing sports produces and releases well-being hormones. On the contrary, being unwell (depression, anxiety, fears) can lead to weight gain, loss of immune defenses and other negative consequences. Another example is burn out, which is a message/reaction from our body when we are not attentive enough to ourselves.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

MARIUS: To reach your fitness goals, you must first determine them well, clearly knowing what you want to achieve. Then, it is important to know how to reach them (which exercises to do, how many times a week, etc.) and to create a complete program including all the necessary information (the different exercises, number of repetitions, number of sets, rest time, number of sessions per week). Once this is done, all that is required is to train, to be disciplined (not to miss a session and to stick to what is planned), to write down each session that you do (in a notebook or a smartphone) so that you can follow your progress and improve as the weeks go by. Don’t hesitate to ask for advice or to get information, either from a coach or on the internet, all the information is available if you really want it!

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

MARIUS: It’s important to focus on the training itself as well as the nutrition because that’s what’s going to get you the most progress. However, once that is set up and working well, you can start to focus on the details that will give you a little extra boost in efficiency. First of all, the thing that is too often ignored but which is a real game changer is sleep. Indeed, our body, in order to progress, needs to rest between sessions, and this is not only due to the food we eat, but also and above all to the duration and quality of our sleep. It is important to sleep between 7 and 9 hours depending on what you need (it depends on each person) and to do it at regular times (always go to bed and wake up at the same time). Secondly, only if all this is already in place, and if your nutrition is quite good, then it is possible to supplement it with food supplements (creatine, whey, vitamins, etc.) that can bring you a little more and make the process more efficient (this does not replace a healthy and balanced alimentation).

LETTY

PEÑA

Casey Withers

Throw out the old playbook and become a new kind of leading woman. who will influence greatness to people. ft. LETTY PEÑA

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

LETTY: 2020 was a very challenging especially for us frontliners. I’m a trauma ICU nurse and being resilient was key to keep pushing forward and stay strong in such a chaotic time. Cultivating an attitude of a fighter, keeping a positive mindset, and believing in myself and my strengths kept me grounded during the most difficult times,

CSM: What are the ways to take action in the face of uncertainty?

LETTY: I believe we all have a inner-knowing, our intuition if you will. In the face of uncertainty, we need to take a step back, analyze the situation, dismiss any negative thoughts and tap into our inner-knowing. Once we have made a final decision that sits right within us, its time to take action.

CSM: In your profession, how do you exude assertiveness and decisiveness?

LETTY: As a critical care nurse, being assertiveness is crucial in making life saving decisions. Its important to demonstrate to ability to critically think and plan for any possible outcome. We exude assertiveness by advocating for those who cannot advocate for themselves and by taking action bases on educated best practice.

CSM: What groundbreaking goals do you look forward to achieving?

LETTY: I’m currently training for my first NPC competition. I have never done anything like this before and I’m very excited for this new journey. I would like to grow as a strong competitor and eventually get my pro-card as a bikini body athlete.

CSM: Describe the embodiment of confident and sexy?

LETTY: Confidence is a state of mind and when you show confidence within yourself, you also manifest sexiness. To simplify, confidence is sexy. What we say to ourselves, that inner dialogue we have about how we value ourselves, our minds and bodies, others can feel and see as well. Confidence is like a magnetic energy that can be felt across a room and seen at a glance. There’s nothing more sexy than a confident man or woman.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

LETTY: Being true ourselves, staying genuine and not trying to mimic anyone else will be key in being distinctive to others. People love connecting to real people who are not trying to play a role or copycat someone elses work. Uniqueness will always stand out in a crowd.

CSM: In terms of career, what does it take to be a good influence?

LETTY: It’s important to lead by example in order to be a good influence. Follow through with the goals you set out, stay consistent, made responsible decisions that will leave a positive impact and help others to reach their goals as well.

CSM: What valuable lesson can you impart to others especially the next generation?

LETTY: Continued education is the key in this fast paced expanding world we live in. Technology is constantly changing and being upgraded, medicine continues to evolve with new breakthroughs and the industrial industry continues to progress. Staying on top to these developments with continued education will help the next generation be key factors to these exciting inevitable changes.

INDEPTH PERSONALITY WITH LETTY

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

LETTY: Understanding good nutrition and paying attention to what foods you put in your body can help you improve your health all-around. Nutrition is key in helping the body cope more effectively with illnesses as well as preventing diseases.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

LETTY: Having a daily exercise routine and maintaining a balanced diet will help a individual keep their goal weight and shape stay consistent. Pushing ourselves even when we lack motivation will always be self-rewarded when we see and feel the results.

CSM: What fitness aspirations do you want to achieve?

LETTY: I see myself living a fit life till my elderly days. I want to be able to keep up with my grandchildren with a active lifestyle, live a life with little to no co-morbidities, and feel strong and healthy mentally, physically and emotionally till my last breath.

CSM: describe the most essential exercises for losing fat and for gaining weight.

LETTY: Jogging, running, cycling, swimming with a combination of weight training will help lose stubborn fat with a combination of a balanced diet. Adding lean muscle to gain weight can be acheived by weightlifting and increasing weight as we get stronger.

CSM: What is the fundamental gym etiquette that people should practice?

LETTY: Staying off your phone, putting weights away in their proper location, wiping down equipment after using it and respecting other peoples space are fundamentals of gym etiquette that are a must.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

LETTY: As a trauma ICU nurse I have found that working out helps me relieve my mental and emotional stress that I sometimes carry after I leave the hospital. Exercise pumps up endorphins, our brains feel-good neurotransmitters, which in turn reduces the negative effects stress puts on our body and minds.

CSM: Expound why a personal trainer should know all of the medical history of a client.

LETTY: It’s important that a personal trainer knows any pre-existing medical conditions that might be aggravated by an increase of physical activity. It also allows the trainer to set goals that will not harm the client and that will make healthy life style changes.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

LETTY: FACT. Mental health goes hand in hand with physical health. When we suffer from mental illness such as depression and anxiety, it leads to poor physical health outcomes such as diabetes and heart diseases. When we are in a healthy state of mind, we tend to be more physically active which strengthens our immune system keeping us healthy and strong.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

LETTY: Stay consistent, push yourself even when you dont have the motivation, be your biggest cheerleader, surround yourself with people that will support your fitness goals, take pictures to log your progress and don’t give up! Its a lifestyle that is very rewarding physically, mentally and emotionally.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

LETTY: Drink plenty of water, have a balanced healthy diet and get plenty of rest. The results will come sooner than you realize if you stay consistent.

Understanding good nutrition and paying attention to what foods you put in your body can help you improve your health all-around. Nutrition is key in helping the body cope more effectively with illnesses as well as preventing diseases

Throw out the old playbook and become a new kind of leading man.

will influence greatness to people.

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

CARMELO: The spirit, the desire to win, and the desire to excel are the things that last. These qualities are more important than the events that happen.

CSM: What are the ways to take action in the face of uncertainty?

CARMELO: Even with uncertainty, always continue towards the final goal, regardless of the experience that will be created. If you never had a negative experience, how could you set a benchmark to determine what a positive experience will be?

CSM: In your profession, how do you exude assertiveness and decisiveness?

CARMELO: Simply studying! But also all to keep myself constantly updated with new scientific research which include training stimulation, biochemistry and supplements!

CSM: What groundbreaking goals do you look forward to achieving?

CARMELO: I still have many goals to achieve, both in my private life and in the competitive sport side. I believe that my next and imminent goal will be the WBFF European Pro Championship.

CSM: Describe the embodiment of confident and sexy?

CARMELO: In my opinion it all starts with our self-confidence. If you are sure of yourself you can make the person in front of you believe everything you want. Also be sexy!

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

CARMELO: Stand out by always being yourself without imitating anyone.

CSM: In terms of career, what does it take to be a good influence?

CARMELO: To have a good influence you must be able to convey your thoughts and your emotions to those in front of you with sincerity and spontaneity. After all it is very simple, but few know how to be themselves behind a phone!

CSM: What valuable lesson can you impart to others especially the next generation?

CARMELO: I wish I could tell anyone who has recently entered the world of fitness to be very stubborn and never lose self-confidence. It is a sector which no one gives you anything and you must always move forward even with a thousand obstacles ahead. In the end, stubbornness always pays off!

INDEPTH PERSONALITY WITH CARMELO

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

CARMELO: Do you know the saying “we are what we eat”? It’s true!

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

CARMELO: The secret is to maintain a healthy lifestyle, a lot of sport but the most important thing is the diet!

CSM: What fitness aspirations do you want to achieve?

CARMELO: I would like to be able to open a fitness center where each customer can have his own personalized program based on the goal he wants to achieve!

CSM: describe the most essential exercises for losing fat and for gaining weight.

CARMELO: The most essential exercise for losing fat and gaining weight is the diet.

CSM: What is the fundamental gym etiquette that people should practice?

CARMELO: Maybe put the weights back after using?

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

CARMELO: It is certainly an excellent idea. In fact, training helps to increase endorphins and activate the central nervous system which will play a fundamental role against stress.

CSM: Expound why a personal trainer should know all of the medical history of a client.

CARMELO: Simply because you cant send a standardized program at every client or athlete. Each has its own metabolosm and each is different from the other. Before starting, it is good to know the patient’s medical history and draw up a complete anamnesis of everything he has done in the past, his lifestyle, and then go on to draw up a program tailored to the client.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

CARMELO: Essentially the mind is the main bodybuilding enhancer. I trained scrupulously and followed a line-by-line diet for more than a year in a row, but I ended up miserably failing to reach the maximum condition for the competition simply because my mind was not in the “definition operation”.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

CARMELO: Never stop. Even when all seems lost!

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

CARMELO: The advice that I give at my clients to get fast results is to take at least 10,000 steps a day. But this in addition to diet and gym work!

Essentially the mind is the main bodybuilding enhancer. It is certainly an excellent idea. In fact, training helps to increase endorphins and activate the central nervous system which will play a fundamental role against stress