Lazarus Ross for Fitfluential Issue

Faces and Figures of fitness

p.23 SPLASH INTO SUMMER by JOSH OCAMPO

Photo by Eric Ray Davidson p.26 30 DAYS TO A KINDER, HAPPIER YOU p.30 7 MNUTES TO STRONGER by DAN GIORDANO, EBENEzER SAMuEL ,

Photo by Linda xian

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 BY ROSAN

RUDOLFO PHOTOGRAPHED BY BENJO ARWAS

thE DIy guIDE to MoDERn ChInESE fooD BY CLARISA WEI PHOTOGRAHED BY ALEx LAU

IntERRACIAl: lovE, lIfE, AnD lESSonS BY BIBI JAMIESON

ConfIDEnCE tIPS fRoM An IMPRov CoMEDIAn BY MAx DICKINS PHOTOGRAPHED BY KARLA GROWLETT hoW to DISCloSE An IllnESS on youR oWn tERMS BY MAxINE ALI

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

PRESSuRE CookIng BY SCARLETT WRENCH PHOTOGRAPHED BY SUN LEE

REv uP youR PlAtE BY MARK BAILEY AND ALEx DAVIES PHOTOGRAPHED BY ADAM VOORHES JONATHAN KAMBOURIS

A tAStE of SuMMER BY SLIMMING WORLD fItnESS StARtS hERE BY MARK BAILEY

PHOTOGRAPHS BY GETTY IMAGES

nAtuRAl BEnEfItS of APPlES BY ARRICA ELIN SANSONE FOOD AND PROP STYLE BY MIKE GARTEN AND CHRISTINA LANE fREE StylIng BY DANIEL REYNOLDS PHOTOGRAPHED BY JEN ROSENSTEIN

BECoME A Wfh AthlEtE WIth onE SIMPlE PlAn PHOTOGRAPHED BY PHILIP HAYNES ILLUSTRATION BY ANDREA MANZATI hoW to WoRk WEll, AnyWhERE BY HATTLE PARISH PHOTOGRAPHED BY STOCKSY hoW to BAlAnCE youR SoCIAl BIoME BY CHERYL FREEDMAN PHOTOGRAPHED BY STOCKSY

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.

Casey Withers

Cover editorial by ian Carlo bajada

lazarus ross

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.

by Ian Carlo bajada

MORE ExTRA AS USUAL

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

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 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

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 The DIY Guide To Modern Chinese Food by CLaRiSa Wei p.192 Interracial: Love, Life, and Lessons by bibi JaMieSON p.196 Confidence Tips From An Improv Comedian by Max diCKiNS p.199 How To Disclose An Illness On Your Own Terms by MaxiNe aLi p.202 Live Long, Live Healthy! by beth hOWaRd p.202 Pressure Cooking by SCaRLett WReNCh p.226 Rev Up Your Plate by MaRK baiLey aNd aLex davieS p.231 A Taste Of Summer by SLiMMiNG WORLd p.236 Fitness Starts Here by MaRK baiLey p.244 Natural Benefits Of Apples aRRiCa eLiN SaNSONe

p.246 Free Styling by daNieL ReyNOLdS p.254 Become A WFH Athlete With One Simple Plan by PhiLiP hayNeS p.260 How To Work Well, Anywhere by hattLe PaRiSh p.262 How To Balance Your Social Biome by CheRyL fReedMaN

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.

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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

LAZARUS ROSS

COVER MAN

Athletic American fitness performance specialist

Lazarus Ross tells about how accountability truly matters, being an inspiration to people, making healthy choices, and the power of maintaining emotional and mental clarity.

Photographed by Casey

Withers

Cover story editorial by Ian Carlo Bajada

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

with LAZARUS ROSS

Photographed

by Casey Withers 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

Lazarus Ross talks about how important your food choices are and the clarity of mindset you must have which could actually lead to momentous outcomes and influence to your people.

CASEY WITHERS

Ian Carlo bajada

Believe in yourself until you transcend belief and you know that you are it. Knowing and doing the work in balance with giving and receiving bring things quick.”

Lazarus Ross excels his routine in fitness and shows his principles at work with ultimate drive. The American athlete and the human performance specialist originally hails from Washington D.C., USA who is now residing in Round Rock, Texas mentoring clients. This influential guy is ready to dominate the business with his top-quality physique and practical knowledge as a world-class professional in lifestyle and fitness. What does it take to be a person who can impact lives in an arena full of rivalry?

Being authentic and making rational results play an essential role to be an outstanding individual. Conquer setbacks with a resilient character. In this special cover editorial, Lazarus reveals how efficient actions and persistent behavior can create astounding results in lifestyle, profession, and life in general.

CSM: What makes Center Stage Magazine stand-out or what makes it unique from others?

LAZARUS: In my experience, CSM highlights a lot of superb individuals who aren’t famous and shows how fame doesn’t equate to total wisdom.

CSM: Describe how you defied your limits and exuded confidence in your career and what did you do to push those boundaries.

LAZARUS: A little over 12 years ago, I began to understand that it’s only me that creates my life. I started to understand I couldn’t blame others for my life and leaned into breaking through that and taking responsibility for everything that happens. It took time, I stumbled, I “fell down, busted my lip and lost a few teeth”. The thing is being committed to the process and knowing it’s possible for me because I saw so many others do it or who were doing it.

CSM: being assertive and attentive is required in your profession. How do you manage difficult decisions?

LAZARUS: First thing I do is pause. The pause is short or long (possibly go into meditation when longer is needed), depending on the situation and/or intensity of the situation. This pause is to get “me” out of the way and be sure intuition is leading my reason.

CSM: What game-changing results do you look forward and how will you achieve it?

LAZARUS: The game-changing results I’m currently tapping into as I write this are:

1. Transitioning from “fitness coach” to having my clients be people who are leaning into support around creating the life they want in all areas, and know that high level material success can be balanced with family/friend relationships and are surrendering to this being an inside out endeavor.

2. Creating multiple streams of income that pay me while I sleep and when awake so that my time isn’t attached to the creation of the continuous flow.

I will create this by being clear on it, knowing its coming and allowing myself to trust the answers will come to me through intuition. When the answers come, I will do whatever those answers say do, but not a moment before they come in that fashion.

CSM: Describe the epitome of confidence and sexiness?

LAZARUS: A person, who is in love with who they are, lives their truth in balance and allows others to do the same. Relentless self compassion and the same for others.

CSM: What makes someone standout in an industry that’s very fast-paced, full of competition and full of unavoidable politics

LAZARUS: In my observation and opinion, knowing competition and politics are games. When one leans into creating being the main point, being unconcerned with how these go about theirs and shine their own light, the games of competition and politics just work and they become undeniable.

CSM: Work-wise, what does it take to be a game-changer?

LAZARUS: Being clear on what one wants to create in the world. Being clear on the impact one wants to leave, doing the work and knowing it’s gonna all come together through action that’s aligned (power not force).

CSM: What great advice can you give to people who’ll venture this kind of work?

LAZARUS: Believe in yourself until you transcend belief and you know that you are it. Knowing and doing the work in balance with giving and receiving bring things quick.

A person, who is in love with who they are, lives their truth in balance and allows others to do the same. Relentless self-compassion and the same for others.”

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 Casey Withers 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.

CSM: How do you keep up with the latest fads in healthy living?

LAZARUS: Knowing the knowledge that I need in any given situation will come to me when it’s needed. Making sure I stay emotionally clear and open to intuition.

CSM: How important is food and nutrition to you as a model, athlete or as an individual?

LAZARUS: Food choices are of high importance. People are different and some foods impact people differently than others. The key is self-knowledge. One of the biggest things I learned has been that people’s practice of food choices (and of course other choices) are driven by one’s emotional state (this drives mental state).

CSM: Describe the essential skills to be effective in maintaining your figure or shape.

LAZARUS: Start inside – emotional and mental clarity. Find the framework and dieting style that fits the individual. If dead-on accuracy is necessary for one’s goal, knowing the macronutrients (protein, carbs, and fat) , their energy output, the balance of each needed for the goals, fitting that into their framework, and being consistent along with sufficient micronutrient (vitamin and mineral) and fiber consumption.

CSM: What are your fitness goals that you are aiming now?

LAZARUS: I have already prepped recently for Dallas Europa last June 18th to 19th. As of now, I have not picked a fitness goal for after the competition season.

CSM: What are the essential exercises you have to do as a fitness enthusiast?

LAZARUS: There’s no such thing as exercises on “has to do”. For bodybuilding, it’s resistance training which has been my lane and the modality I teach fitness clients.

CSM: What is the ultimate gym etiquette advice for people?

LAZARUS: Be kind and patient with others; re-rack your weights and wipe off machines when you sweat or spit all over them.

CSM: Fact or myth? Working out improves one’s sexual stamina or prowess during sexual activity? Why do you say so?

LAZARUS: Big facts! Personal experience and science say so; also, being stronger and having more endurance is an intuitive, resounding “YES” to the question. Circulation is better (this considering suppressed emotions doesn’t block it).

CSM: Fact or myth? Living a healthy lifestyle keeps you happy and young? Why is that?

LAZARUS: It’s a part of it. It’s not the whole equation. I experienced it personally and through observation of others. People can be fit as all get out, and eat nothing but “healthy” foods. They can still get sick, have heart attacks, strokes, get cancer and have all kinds of other diseases. Therein lies the main theme of my answers. Inner fitness makes everything else easier.

CSM: any advice to those who are struggling in losing and gaining weight?

LAZARUS: It depends on the person. Is the person completely emotionally and mentally clear? If not, calories in calories out won’t work for some because they are holding onto too much “emotional junk” and that junk makes them hold onto physical weight. It can also create self-sabotaging patterns that keep people from sticking to diet and/or exercise. If a person is emotionally and mentally clear, the answer is simple. Get your diet on point and be consistent with it and training.

Food choices are of high importance. People are different and some foods impact people differently than others. Food choices are driven by one’s emotional state.”

J.L.

STOKES

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

Matt Ayotte

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

J.L: 2020 was a very challenging year for many, but I was fortunate enough to be able to stay safe, healthy, and working. The hardest part for me was not being able to visit my loved ones in the states, but I did my best to be there virtually for friends and family members who were hit harder by the pandemic.

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

J.L: Listen to your heart, decide what the right thing to do is and pull the trigger. If you’re on the right path, everything will fall into place. You might make mistakes and run into obstacles, but just keep course-correcting toward your ultimate goal and learn from every misstep along the way. Life is too short to overthink your way out of living your dreams.

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

J.L: With my students, I have to exude assertiveness and decisiveness; otherwise their behavior can get out of hand. At the same time, I like to give them freedom and choice as much as possible, so that they feel respected and have a role to play in the decision making process. To do that, I need to come up with two options on the spot that both work for me and then let the students choose.

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

J.L: Living and working on every habitable continent and impacting the lives of others for the best as much as I can along the way.

CSM: Describe the embodiment of confident and sexy?

J.L: Confidence is sexy, but not if it’s self-centered. Being at your best to set an example and inspire others is much sexier than self-promotion in my opinion.

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

J.L: Everyone is already unique, so I truly believe that the best way to stand out is to be yourself to the fullest. There’s no reason to be intimidated by competition when your greatest competition is your own potential.

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

J.L: Personally, I aim to work with brands and partners who align with my values and lifestyle. I don’t want to present an image of myself that isn’t true to who I am or promote anything that is destructive to health and well-being. But more than anything, I try to convey to each person I work with how valuable they truly are; because the way we treat others can have a remarkable impact.

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

J.L: Learn as much as you can from others, especially their mistakes, and live life to the fullest.

INDEPTH PERSONALITY WITH J.L.

InFitness AND IN HEALTH

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

J.L: What you put into your body plays a huge role in determining the quality of your life, so I really value healthy eating. That’s not to say I never indulge in crepes, bagels, ice cream, or a bowl of acai, but I try to limit junk food to special occasions. When I’m eating well, my body learns to crave and enjoy healthy food and I also begin to appreciate occasional delicacies all the more. Personally, I practice intermittent fasting and aim to consume natural sources of protein and healthy fats with a limited intake of carbohydrates, preferably from fruits and vegetables. I also supplement to make sure I get all 90 essential nutrients to prevent disease and promote longevity. However, there isn’t just one diet that works and every person has to decide what works best for their body, their lifestyle and their preferences. It’s also important to enjoy the journey. We all have room to grow and taking pleasure in small, consistent improvements is much better than seeing nutrition as a chore or a sacrifice. Ultimately, the way you eat should keep you healthy and give you the energy to enjoy each day to the fullest.

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

J.L: Well, this may be a boring answer, but it really comes down to diet and exercise. In addition to what I already shared about nutrition, exercise is the key if you want to look and feel great. One of the best ways to get regular exercise is through your favorite sport because you already enjoy it. It’s a great way to spend time with friends and you’re more likely to stick with it. On the other hand, many sports neglect certain areas of fitness. I think anyone can benefit from a conditioning or weight-lifting regimen because strong muscles and bones prevent injury and make you look and feel better overall. Stretching is also an often neglected discipline that will increase your flexibility, range of motion and blood flow while preventing injury and helping you feel better overall. I encourage everyone to develop an understanding of basic weight training and stretching and then keep going from there.

CSM: What fitness aspirations do you want to achieve?

J.L: Besides aiming to gain muscle mass overall, I am working to build my grip strength for Brazilian Jiu-jitsu and my leg strength to run faster and jump higher. I also love to do things like backflips, obstacle courses and climbing, so a stronger grip and more explosive leg power will let me enjoy those things even more.

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

J.L: I believe that losing fat is first and foremost about diet and then exercise. Ultimately, you need to consume less calories than you burn for energy each day, but some approaches to creating a caloric deficit are easier and more sustainable than others. Decreasing carbohydrate intake and practicing intermittent fasting both help tremendously with burning fat as fuel. All types of exercise burn calories, but the form of exercise you choose will depend on your goals and should be something that you enjoy enough to do consistently. H.I.I.T workouts are quick and effective at fat burning but they can also take longer to recover from than a hike or other forms of extended light cardio. On the other hand, if you’re looking to gain muscle weight as quickly as possible, you generally need to do lots of weight training with weights as heavy as you

can safely lift, add more workouts (as long as you’re giving each muscle group a day of rest between hard workouts), get plenty of sleep and get plenty of calories from natural sources of proteins, fats and carbohydrates.

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

J.L: Be safe, be polite, take responsibility for all the equipment you use, don’t hog equipment for yourself, and listen to advice when it’s given (even if you disagree, listen with an open mind and look deeper into it later).

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

J.L: It’s a great idea! Exercise is one of the healthiest and most effective forms of stress relief available, and it doesn’t cost you a dime.

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

J.L: Well, I’m not a personal trainer, but a couple of reasons would be to identify medical conditions to be careful about and to identify dietary changes that might need to be made. Exercise can only get you so far without proper eating habits.

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

J.L: I think at this point that is an indisputable fact. That’s not to say that every mentally healthy person is physically fit or vice-versa, but when you are physically you will feel better mentally than when your body is malfunctioning, in pain, working with unmet nutritional needs, or lacking energy.

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

J.L: Define your goals, find people who have already achieved similar goals, start learning from them and put everything you learn into action. Remind yourself of your goals constantly, keep learning and keep implementing better habits that take you closer to those goals. And remember to enjoy the process!

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

J.L: Drink water instead of sugary drinks, make sure you’re getting enough protein for muscle growth, do lots of walking and light exercise outside of your harder workouts, hang out with friends that push you toward your goals, and design your schedule to maximize the time you have available toward creating the results you’re after.

KAYLAN

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

KAYLAN: During 2020, I was employed as an educator in Outside School Hours Care and was deemed as an essential worker. This therefore assisted me in having something to do during the days, weeks and months when everything else was closed and you could only go out to buy groceries. I was also studying fulltime this therefore filled much of my time as I was able to focus diligently on my studies. During 2020, I stayed connected with friends, through phone calls and video chats and remained faithful through online church and weekly life group catch-up over Zoom. One of the biggest ways I showed resilience during 2020 was to keep busy and focused. Always giving my best in everything.

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

KAYLAN: Two ways to face uncertainty in day to day life is by focusing on the things that you can control and by focusing on the present. Personally, I also believe that prayer is crucial for believers in the midst of uncertainty.

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

KAYLAN: As a residential youth worker and an educator, it is crucial to have both these characteristics as these workplaces are fast paced and rely on decisions to be made quickly and efficiently and for workers to be confident in the decisions they make and actions they take. Personally, I demonstrate these qualities by developing professional relationships with children, staff and their families through conversations and interactions. I also believe strong communication skills are beneficial when demonstrating these two skills therefore always aim to improve my communication skills.

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

KAYLAN: My groundbreaking goals to achieve in my lifetime are to become a police officer or social worker and make a difference and to travel to every country in the world. I know the second one is huge but I am striving to achieve it!

CSM: Describe the embodiment of confident and sexy?

KAYLAN: The embodiment of confident and sexy I believe is different for every individual. For example an individual may be 70kgs and love their body yet another person could have a similar weight and body figure and not. Personally, in the past I have struggled with feeling confident and sexy about my body. But over the past 6 months I have lost over 15kgs and each day have more and more self confidence.

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

KAYLAN: To stay distinctive in an accelerating and competitive industry I continue to advance my knowledge by undertaking courses of professional development and studying at university. I currently am studying a dual bachelor degree in social work and criminology to advance myself in a career within the criminal justice system.

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

KAYLAN: Personally, I believe that to be influential in your career it first begins on whether you are positive and happy when you walk through the door of your workplace.

In the lead up to your shift you should be preparing for your shift and coming ready.

I also strongly believe that employees need to lead by example and be knowledgeable in their field of expertise.

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

KAYLAN: Your physical and mental health is important!

INDEPTH PERSONALITY WITH KAYLAN

InFitness AND IN HEALTH

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

KAYLAN: Food and nutrition play a vital role in healthy living as it supports out physical health. One of the biggest reasons I began my fitness journey was because my doctor had told me I need to lose weight and eat healthier. What I eat each day plays a vital role in achieving my weight loss goals too.

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

KAYLAN: Valuable skills that benefit individuals wishing to maintain their weight and shape is discipline (following a meal plan, staying consistent in training) and hard work (giving it all you got no matter if you’re motivated or not).

CSM: What fitness aspirations do you want to achieve?

KAYLAN: My biggest aspiration in regards to fitness is to reach 70kgs which I am hoping to reach by my next photoshoot at the end of November/ beginning of December. Another aspiration I have is to help people achieve their goals and support them in their weightless journey through conversations and may be even working out together.

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

KAYLAN: The most essential exercises for losing weight and gaining muscle is to have a variety if compound exercises (such as deadlifts, squats or lunges), isolation exercises (such as lateral raises, sit-ups, or bicep curls) and cardio.

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

KAYLAN: Return your weights to where they belong!

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

KAYLAN: Yes 100%. Working out helps give you a release and therefore helps when you are feeling mentally stressed.

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

KAYLAN: Personally trainers are defined by the word personal therefore altering their program and nutrition to suit each individual they work with. It is highly important for personal trainers to know medical history to ensure they are doing what is best for their client and don’t cause further injury or damage to them.

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

KAYLAN: Fact! Being physically healthy will support your mental health as it releases chemicals in your body allowing your mood to improve. It also reduce stress in individuals.

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

KAYLAN: Keep working hard to achieve your goals and stay focused on what you want to achieve and why you want to achieve it!

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

KAYLAN: One simple thing: eat well! Eat to nourish your body and it will help you achieve results!

Valuable skills that benefit individuals wishing to maintain their weight and shape is discipline (following a meal plan, staying consistent in training) and hard work (giving it all you got no matter if you’re motivated or not).”

NANA-KOfi

Alex Botic

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?

NANA-KOFI: Rather than getting down in the dumps about the situation that was out of my control, I found it much more efficient to instead relish the new challenge I was faced with. I found creative measures to maintain my fitness levels and disciplines from the comfort of my home.

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

NANA-KOFI: Keep the faith that there will always be a resolution and better days are coming. Realise you cannot stress over things that are out of your control but you can have a firm handle of the things that are and that includes having peace of mind.

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

NANA-KOFI: Over the years I have gained a valuable wealth of knowledge and experience. With the combination of these two I have been able to get my values and beliefs across with conviction but still in a calm and positive manner.

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

NANA-KOFI: In the fitness world I would love to expand my client base to an even more widespread global reach. I would love to partner up with multiple brands from nutrition and supplements to sportswear and apparel. In the modeling and influencer world, I want to be world renown and gain the privilege of working with numerous fashion and lifestyle companies.

CSM: Describe the embodiment of confident and sexy?

NANA-KOFI: For me there are a number of factors when it comes to embodying confidence and sexiness. When an individual that works so hard on becoming the best version of themself both physically and spiritually, then they tend to project a particularly strong presence among any one that sees or meets them- the confidence of that person radiates onto others. I believe in keeping well informed and educated about topics across the board so that when speaking to people you can do so with distinctive conviction. Always setting the bar high and wanting to achieve further in successes also adds to the drive and ambition of an individual which I feel is also an embodiment of confidence and sexiness.

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

NANA-KOFI: It bodes well to perfect my image constantly by taking good care of myself: putting in work in the gym 5-6 days a week, dressing well and generally looking sharp always. In the fashion and lifestyle world creating stylistic fashionable content is important and in the fitness world it is about thinking outside of the box and creating innovative movements that people have not seen before. On top of this, you should always be willing to change and improve- do not be satisfied with what you already know, learn something new and share it.

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

NANA-KOFI: To be a good influencer, it is vital to build a substantial audience and to produce regular engaging content revolving around your particular niche or niches. I feel once you have established your Instagram aesthetic which in my case is fitness fashion and lifestyle, it is essential to establish your voice and personality as this is what attracts people to you and makes them want to stay there and engage regularly with you.

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

NANA-KOFI: Have a set goal in mind daily and work towards it. We are the product of what we consistently and diligently do so never give up. Be sure to network with other like-minded influencers and understand the difference between each social network and how they can work for you. Be constantly learning and willing to use new platforms.

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InFitness AND IN HEALTH

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

NANA-KOFI: Food and nutrition plays a pivotal role in healthy living because each food or liquid contain particular nutrition which is essential for our physical and mental growth and well-being. When you do consume a healthy and well balanced diet throughout your life it supports normal growth, development and ageing, helps maintain a healthy body weight, and reduces the risk of chronic disease.

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

NANA-KOFI: Controlling your calorie intake is perhaps one of the fundamentally important factors in maintaining a healthy weight. Each macronutrient (protein, carbohydrates and fats consumed) should be tracked on a daily basis to keep you in good shape. Being physical active is crucial as well, particularly if you lead a sedentary working lifeyou should aim to do aerobic and resistance based training at least three times a week.

CSM: What fitness aspirations do you want to achieve?

NANA-KOFI: For several years I competed in bodybuilding shows where the general focus is putting in months of hard work for achieving a sensational physique and showcasing it for that particular show. Now my fitness aspirations are to maintain a lean muscular physique that is not just rooted to bodybuilding but can be applied across the board to functional based fitness and physically demanding sports such as boxing.

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

NANA-KOFI: Implementing compound exercises (exercises where more than one muscle group are required) as part of strength training is an effective method of losing fat in building muscles. Muscles require more calories while at rest compared to fat mass therefore work in burning more calories and promoting weight loss. For instance implementing exercises squats, deadlifts, pull ups and bench press are all effective exercises.

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

NANA-KOFI: I feel the main thing some people lack when it comes to the gym is that it is a shared environment and that everyone should respect it. things likes wiping down equipment before and after use, putting the weights back in their correct space and not being on your phone the whole time especially when there are others who are waiting to use the particular machine or equipment you are occupying. My motto is if you respect the gym, the gym will respect you back in kind with getting you the results you are after.

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

NANA-KOFI: I think it’s a great idea to work out when mentally stressed. With all physical exercise your body releases chemicals called endorphins, which interact with the receptors in your brain that subsequently reduces the feeling of pain, stress and anxiety you had prior to it. In addition endorphins also trigger a positive feeling in your body and overall the feeling you will have post exercise will be a much

better one than before you started.

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

NANA-KOFI: As a personal trainer medical assessment and questionnaires as well as initial consultations not only help find out if there are any health risks to be aware of but also helps understand what the client’s goals are and how to tailor a specific plan for them to achieve their goals based on their current health status or any previous injuries they may have sustained.

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

NANA-KOFI: Fact. There is very much a connection between the two in the sense that people with poor mental health are at high risk of chronic physical conditions and people with chronic physical conditions are at risk of developing poor mental health.

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

NANA-KOFI: One of the more crucial tips to give is by setting SMART goals: specific, measurable, attainable, relevant and time based goals. Build an effective training plan that progresses every 4 weeks and ensure you are balancing your hard work in the gym with a well-balanced and intuitive diet plan. It is important to be realistic with the goals set and to be patient. With time, consistency and hard work you will reap the rewards and will continue to progress even further in your fitness journey.

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

NANA-KOFI: When trying to achieve results it really is a matter of adopting the right attitude on a daily basis and in doing so you convert a negative stress into a good one. Steps that you should take daily include

• Surround yourself with people who are like minded in wanting to achieve the best versions of themselves physically and mentally.

• A well-balanced diet

• Have at least six hours of sleep a night

• Reaching out to family and or close friends when needing to talk.

• Tracking your progression and making active plans to surpass it further

• Follow people on social media be it YouTube channels, podcasts or Instagram who share your vision and learn from them each day.

SHONDA

Jason Oliphant

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

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

SHONDA: 2020 was hard on everyone. For most that meant not being able to work and being confined to their homes. I was able to show my resiliency by turning these challenges into opportunities. It opened the opportunity for me to expand my online personal training and work from home. I was able to help others reach their goals by creating home workouts which allowed them to stay on track. It also gave me the chance to spend more quality time with my family.

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

SHONDA: I try to face uncertainties head on. As uncomfortable as that may seem at times it makes me a stronger person. I access the problem, create a plan of action, and take it one step at a time.

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

SHONDA: As a personal trainer, I am constantly required to exude assertiveness and decisiveness. I have to make effective decisions for my clients. Their health and well being are in my hands. I also have to be confident with the decisions I make and apply forceful behavior to help push my clients to reach their goals.

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

SHONDA: I have 3 main goals that I would like to achieve this year: 1. Build my cliental as a personal trainer. My goal is to help as many people as I can.

2. Become the first Naturals Ms. Atlas at the Global Bodybuilding Organization international show on December 3rd. 3. Become a successful promotor of my very first show.

CSM: Describe the embodiment of confident and sexy?

SHONDA: Embodiment of confident and sexy is how someone portrays themselves from within. They are confident in their own skin. They love how they feel and that reflects on the outside.

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

SHONDA: For me to be distinctive in the fitness/personal training industry I have to have a great relationship with my clients. I give them my upmost attention, create custom workout plans just for them. Meaning, there are no cookie cutter plans that I use on everyone. I like to get to know my clients and what works best for them. I listen to their concerns and weakness and encourage them through any struggles they might face.

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

SHONDA: To be a good influencer you first need to be able to set a good example. For me as a personal trainer I Need to practice what I teach. If I’m not in good physical health, how can I influence others? It also helps to be a good listener. Everyone faces struggles. By listening, I can help them find a solution, and influence them to overcome the obstacle.

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

SHONDA: Greatness takes time. You have to put in the effort to get the results. Failure is the best lesson learned. You cannot succeed until you’ve failed. Only the great will keep striving to be the best.

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InFitness AND IN HEALTH

CSM:

SHONDA: To me, food and nutrition is the number one factor to a healthy lifestyle. Anyone just getting started in a lifestyle change, I tell them moderation is key. If you can make healthy choices and eat in moderation then the rest is easy. I advise all my clients to eat clean, meaning no processed foods, maintain a simple balance between proteins, carbs, and fats and keep track of your daily calorie intake.

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

SHONDA: There are a few vital skills that one must do to maintain consistency. It includes both diet and exercise. To maintain consistency, one must be consistent with the amount of calories and nutrients they consume in a day and consistent with their workouts.

CSM: What fitness aspirations do you want to achieve?

SHONDA: I stated before that I want to gain the title of the first Natural Ms. Atlas at the end of this year. At some point I would love to move up in a division from GBO Beachbody to GBO Figure. I love watching those women on stage. They are such an inspiration to me with the amount of effort and dedication they put into the sport.

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

SHONDA: The most essential exercise for losing fat would be cardio or high intensity interval training (HIIT). Anything that will keep the heart rate up in the fat burning zone is the most essential exercise for gaining weight would be strength training. I used to be 130 pounds at 18% body fat. I currently sit at 150 pounds with the same body fat percentage. Over the course of 3 years, I was able to put on a healthy 20 pounds of muscle.

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

SHONDA: One major gym etiquette people should follow is to not hold up multiple machines. If you plan to superset between machines allow others to jump in. Also, avoid others’ personal space while working out. Gives others room to do their exercise without distracting or interfering with their workout. One last great gym etiquette would be to replace the gym equipment where you found it and clean it when you are done.

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

SHONDA: In my personal experience, I believe working out when feeling mentally stressed is a good idea. It helps enhance your mood by releasing stress and increase relaxation. It can also help boost your energy throughout the day and help you get a more restful sleep.

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

SHONDA: It is very important for a personal trainer to know all of the medical history of a client because it will help avoid further injury due to certain restrictions. You will also want to inform your personal trainer of any exercises that cause pain. It is very important to know your limitations and to immediately stop any exercise that causes pain.

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

SHONDA: Fact. Every person faces mental barriers. Once they are able to break past those barriers, they will be able to uncover new physical strengths. One simply has to tell themselves that they can do it.

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

SHONDA: I would advise someone to set small goals. One you reach the small goal, set another one. Maybe its to lose weight. So, give yourself a weekly or biweekly goal to lose so many pounds. It’s much easier than trying to lose a huge amount over a longer time frame. It will help them to stay on track.

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

SHONDA: Some simple thing to do daily besides working out could include planning your meals for the day so you don’t get tempted to eat unhealthy foods. Maybe pack a lunch or leave healthy food and snacks in the fridge in the workplace. Go for a walk or two during break times to keep the body active. I would also suggest drinking water instead of choosing sugar drinks like soda.

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

Food and nutrition is the number one factor to a healthy lifestyle. To maintain consistency, one must be consistent with the amount of calories and nutrients they consume in a day and consistent with their workouts. ”

JORDAN

TORRES

Photographed

Walter Savage

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?

JORDAN: To be honest with you, I’m always up for a challenge. Once it hit, I had an extra room at the house and I turned into a gym. That kept my mind cool and with the power of social media; I was able to keep working. 2020 was tough, but it was one of my best years business-wise. You just never know these days.

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

JORDAN: Facing it head on. That’s the realest answer I could give you. You can’t shy away, figure it out. Like I tell all my peers, roll with the punches, and just don’t get knocked out.

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

JORDAN: That’s a big question. I’ve slowly built my confidence. It didn’t come over night, but I never let someone make me less of myself. We all bleed the same, but as I have gotten older and realize who I was, the whole time I was in competition with my old self. But in my field, you got to have thick skin to win. You are being told with a lot of noes more than yeses, but you can’t give up. Nothing worth having comes easy. You just have to set the tone in this business, that’s what I did. I didn’t try to fit in. I brought my own piece to the puzzle.

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

JORDAN: I got some big goals in mind but I just want to break into the industry as a Latino, it’s not easy these days. I want to be first Latino superhero, how cool does that sound? But besides that groundbreaking goal, it’s about being a kid from the Bronx who made it out and inspired the youth. That’s really where my mind is at, opening a community center and helping the youth, I remember being young and not knowing what to do next? Imagine having some mentors and coaches in a building creating a lane for these kids. That’ll be so awesome. One day. As of myself, becoming the best version of myself. Sky’s the limit.

CSM: Describe the embodiment of confident and sexy?

JORDAN: It’s simple, becoming comfortable in your own skin. There’s no secret to it, but just being happy with who you are. Understanding there will never be another you. No matter is someone is prettier, more money, etc. they will never be you. Own who you are.

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

JORDAN: The only person I’m competing with is myself, so that doesn’t really matter. I’m just here to do me, if it works it works if not I’ll figure something out. What’s meant for me, it will be. If you continue to make the best version of yourself, your energy will. You have to gravitate those things.

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

JORDAN: Taking care of your mind, body and soul. All of those are important qualities. I tell people all the time that they have to treat themselves kindly from the head to the toe. What you feed in your body, what you feed your brain etc. Just stay on your A game. Someone is always coming for that spot. Don’t slip up.

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

JORDAN: You have to stay true to yourself and stay focused on the bigger picture. Put yourself out there. Go get the call, don’t wait for the call.

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InFitness AND IN HEALTH

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

JORDAN: It plays a vital role to keep you fit, healthy and at the same time to look good and feel great.

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

JORDAN: It’s tough but it’s has to become a lifestyle to you, don’t let go of yourself. Even if it’s 3 days a week but don’t start taking months off, break that habit. Program it in your head; it’s easy to fall off. Trust me, I get bored of it but I try to keep that fire inside of me but I also have too because it’s what pays the bills, so I can’t just fall off. It’s my brand. But keep the consistency, battle the mind.

CSM: What fitness aspirations do you want to achieve?

JORDAN: I want to cut up big time, I get big pretty fast but I want to shred up. So that’s the next step, lose some wise and give the shredded look some fun. Let’s see. As you guys know I don’t hit weights, it’s all body weight so let’s see. Maybe add some weights? Who knows?

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

JORDAN: I have love and hate relationship with it, but cardio is something that can make you drop some fat quick. For gaining weight, I’ll have to say bench press. Of course, I’m going to say my pull-ups and dips too.

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

JORDAN: In words of Nipsey Hussle: “Life is a marathon, not a sprint”.

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

JORDAN: Absolutely, it’s my therapy. I can be having a tough day; I suck it up and go get a workout in. I forget what I was feeling down about. It’s like getting rid of that negativity and sweating it out that dark energy.

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

JORDAN: Easy to get injured, got to treat that person with care. It’s easy to get hurt with bad form, and you never know which areas that person is lacking. It’s building from the ground up.

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

JORDAN: Big fact. It is 80% mental and 20% workout. There are times I’m tired but my mental keeps me going, I’m big on the mental part, in anything I do. You should be working on your mental and physical seven days a week. As I said before, you have to be careful to what you feed yourself.

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

JORDAN: Don’t give up, don’t expect quick results, and track your progress. Also, do your pull-ups, dips and push-ups! It’s essential!

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

JORDAN: Drink water and stretch. That’s some free game!