Mayling Ng for Fitfluential Issue

Faces and Figures of fitness

: September-October issue is all about influencing greatness and empowering people! Unlock our 9th year with fitfluentials, some confidence, and an optimism to upgrade your levels of goals!

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

PlAy All DAy BY KRISTINA 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.

Jim Donnelly

Mayling Ng

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.

.

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

MAYLING NG

COVER WOMAN

International actress, martial artist, and figure competitor Mayling Ng talks about how consistency makes a difference, leading by example to other people, taking action to be decisive, and most of all, being relentless when you get knocked down.

Photographed by Jim Donnelly

Cover story editorial by Ian Carlo Bajada

Hair style by Taylor DiDomenico

IN-DEPTH CONNECTION & PERSONALITY

Mayling Ng shows that you can do anything in life as long as you are persistent and driven. The Suicide Squad and Wonder Woman actress performed her role and action-packed stunts with utmost efficacy and vigor. This also allowed her to land roles in films such as Legend of the White Dragon and The Journeyman. This influential woman is ready to dominate the film and television industry with her topnotch physique, professional expertise in martial arts, and an outstanding background in the fitness realm. What does it take to be a person who can influence people in a room full of competition? Being genuinely yourself and exuding assertiveness will play a vital role to be an exceptional individual. Face obstacles with a resilient character. In this exclusive cover story, Mayling finally reveals how healthy choices and sharp mindset can generate astonishing results in career, lifestyle, and in life.

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

MAYLING: In addition to the day-to-day challenges that everyone around the globe was dealing with due to COVID-19, like most, my life stopped and joined the quarantine – 15 lbs. by not training, eating all the snacks and high calorie foods I usually avoid, with the added stress of staying indoors 100%. It quickly brought me down mentally and I started to feel negative fast, so I had to figure out a way to continue lifting despite all of the gyms being closed. I found some heavy weights, put them in my friend’s garage and trained with him daily, bought a hybrid bike for beach rides, and found a space to continue my Shaolin Kung Fu weapons training.

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

MAYLING: When life and/or a career is so uncertain, it can be a bit overwhelming at times, so for me, it’s all about having a routine that works for me and taking things one day at a time.

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

MAYLING: I have learned that you have to speak up for yourself in life because no one else will do it for you. If you want something, if you’re not being treated right, whatever it is, take action. First, try to appeal, and then do something about it. No one gives it to you; you have to take it.

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

MAYLING: The real coup would be to play a Bond villain. If the universe is listening, I’d love to take a crack at roles on shows like Star Wars, Peaky Blinders and Cobra Kai. I have never done TV and I would like to venture into that challenge.

CSM: Describe the embodiment of confident and sexy?

MAYLING: Knowing and respecting yourself.

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

MAYLING: Be the best you; don’t compare or compete. That’s just stressful and a path to unhappiness. I read The Science of Getting Rich which was written by Wallace Wattles. It had a quote that changed my life and it helped me stay focused, but most of all, happy within this tough industry: “You are to become a creator, not a competitor. You are going to get what you want, but in such a way that when you get it, every man will have more than he has now...”

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

MAYLING: Lead by example and take the time to be kind to people. Use your experience to help others so that you do not make the same

mistakes you have made. Be honest, do not forget the people who have helped you, and stand up for yourself when the stakes are high. In general, I really try to do right by everyone.

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

MAYLING: Life is not fair and the movie business is very hard to break into. If a career in film is what you want, you have to be driven, you have to be relentless, and you have to keep fighting no matter how many times you get knocked down. Turn negatives into positives, learn from your mistakes, come back stronger, and do it every day.

I have learned that you have to speak up for yourself in life because no one else will do it for you. If you want something, if you’re not being treated right, whatever it is, take action.”

YOUR BLUE PRINT FOR LOOKING AND FEELING YOUR BEST

or 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.

F

OOKING EELING

COVER STORY BREAKTHROUGH

Mayling Ng discusses about how essential your exercises are and the power of mindset you must have which could potentially lead to significant results to your holistic development.

Jim Donnelly

Ian Carlo bajada

You have to be driven, you have to be relentless, and you have to keep fighting no matter how many times you get knocked down.”

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

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 Dylan Perlot 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?

MAYLING: People say it’s 80%, but for me, it’s 50/50. If you want to build a strong superhero look, you also have to spend time lifting to sculpt the physique. Otherwise, you will just be a smaller version of the shape you are now. I do flexible dieting and follow my personal macros for my personal goal. I eat a certain amount of protein to maintain the muscle I have, even when leaning out. I calculate the remaining carb/fat on what calories I have left and it is usually at a 60/40 ratio.

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

MAYLING: You have to live your life, so I enjoy cake and a glass of bubbles if I’m not filming or, I like to say, not getting paid to diet. I don’t think it’s healthy to be

in a deficit to have a six-pack just to look good in a bikini all year round. Give yourself a break, but don’t let yourself or the best of you go either. I stay within 5 lbs. of being camera ready or if I’m going to Tenerife to visit my family and their amazing restaurants (www.venturerestaurantstenerife.com), then it goes up 8lbs which is worth every minute of sweat to drop it after. It’s not that hard once I’m back to my own kitchen and routine.

CSM: What fitness aspirations do you want to achieve?

MAYLING: I recently played the role of Mongal in James Gunn’s recent movie, The Suicide Squad, and that experience really ticked off all the remaining boxes in terms of what I wanted to achieve physically. The character is essentially a muscular, alien super villain. It was very difficult to build – and maintain – the physique I felt was right for the character during filming.

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

MAYLING: When I’m trying to lean out for a role, I skip the treadmill and focus on lifting heavy weights (e.g., deadlifts, squats, etc.) because muscle burns calories even when it’s at rest. If I’m trying to put on muscle mass, I lift heavy and manipulate my macros.

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

MAYLING: It’s a great idea. Absolutely. In fact, I’d say the number one reason why I began working out in the first place was because it improved my health, reduced my stress, and gave me both the physical and mental strength to persevere when things got tough. The fact that it helped lead to a role as an Amazon in Wonder Woman and, ultimately, an acting career was a bonus!

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

MAYLING: Put simply, as a trainer, it’s your job to help the client achieve their goals as safely as possible. Therefore, you have to be knowledgeable when it comes to any past injuries, diseases, dietary restrictions, etc. I was a trainer for 10 years in London and then I based myself in Singapore. I travel to clients across Asia, and I am very proud of the fact that I never had a client get injured on my watch.

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

MAYLING: It’s a scientific fact. When you exercise, your body releases hormones called endorphins, and they make you feel good. It’s the cheapest buzz there is, and zero calories are involved.

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

MAYLING: The major tip, I believe, is consistency when it comes to diet and exercise. If you fall off the wagon, don’t put it off. Each step counts. Start small and it will add up. I was overweight all my life, not wearing a dress or heels until I was 28, and gained more confidence through training. A decade later, I was competing in a bikini, representing Singapore at the Arnold Classic in front of thousands!

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

MAYLING: Fail to prepare and prepare to fail. I stock shop all my groceries, batch cook my protein and I plan my day around my training, even when on location filming! No excuses - work harder!

The major tip, I believe, is consistency when it comes to diet and exercise. If you fall off the wagon, don’t put it off. Each step counts. Start small and it will add up. ”

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

ft. Josh bryant

Andrew Caie

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

JOSH: I am a pro active and goal driven person so I used the time from lockdown to set new goals and to work on skills and areas of my life I didn’t have time to do usually. For example, I read books, learnt how to do a handstand, started an online coaching business and opened a physiotherapy clinic. I think the best way to get through any tough time is to give yourself a sense of purpose everyday by setting goals and smashing them!

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

JOSH: Make the best decision you can based on the information you have and always have a back up plan. It’s usually the fear of failure that stops people from taking action but sometimes you just have to take the leap of faith. I would much rather fail knowing I tried than live in regret that I never tried. You need to get comfortable with being uncomfortable because outside the comfort zone is where all the fun happens.

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

JOSH: In personal training and physiotherapy you must work as a team with your client. They must understand my thought process and why they are doing certain things to achieve results. I am required to display a clear understanding of the decisions I make so that they have full confidence in what I am saying to ensure they stay compliant to the plan. Quite often I review the results with clients on a weekly basis to ensure the decisions that I make are working as expected.

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

JOSH: I have so many goals! But the most exciting ones are to achieve a consistent back flip (meaning I don’t fall on my head now and again), to buy a house in London before I’m 31 and to open a chain of personal training and physiotherapy clinics across the UK.

CSM: Describe the embodiment of confident and sexy?

JOSH: Feeling confident and sexy comes from within. If you don’t feel good about yourself then no matter what people say to you, you won’t believe them. Confidence and sexiness is belief in yourself, self-love and the ability to accept any of your flaws as uniqueness – Once you do this, people will feel your positive energy and will be attracted to it.

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

JOSH: You just need to be yourself! For me, I try to be friendly and relatable to the people interested in my industry. It’s important that people know that they aren’t the only ones struggling to get in shape or to find motivation to get fit. I mean, I struggle sometimes too and it’s important people know that I’m not a machine lol! Doing this makes people realize they can do it too if they see I struggle at times also.

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

JOSH: First of all you need to be knowledgeable. In the fitness industry there are so many “influencers” spreading wrong and harmful information due to a lack of knowledge. Most of them are sell outs to companies trying to sell fat loss products. To be a good influence you must understand what you are influencing and stay true to what you believe in. Don’t do ads for companies that you don’t believe in just to make a quick buck.

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

JOSH: Workout for performance! Try different sports alongside training for aesthetics. When I was younger I always wanted to be in the best shape, and to be honest, it’s an ongoing battle. It starts to get in your head when you gain a little bit of fat over the winter months or when you enjoy time with your friends. It’s no fun! Train for performance, to be strong, to increase your lifts and the aesthetics will come with good nutrition. It will keep you much more motivated!

INDEPTH

PERSONALITY WITH JOSH

InFitness AND IN HEALTH

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

JOSH: Food and nutrition play a very important role in healthy living. It’s important to ensure you eat good quality food most of the time. However, I also think it’s important to incorporate foods you love into your diet. Health is in the mind too and if you don’t enjoy what you are eating then you are neglecting your mental health. Life is all about balance.

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

JOSH: When it comes to losing weight or gaining weight the king of all equations is – calories in Vs calories out. So to maintain fat levels you must eat around the same amount of calories you’re burning in a day (this includes your basal metabolic rate). To maintain muscle however, you must also ensure you’re lifting weights at the same intensity as it took to build the muscle in the first place.

CSM: What fitness aspirations do you want to achieve?

JOSH: I want to help as many people as I can to make positive change in their life. From aesthetics and performance to injury free. The more I can help people to feel confident, healthy and pain free the better. Obesity is a serious issue around the world and it’s mainly due to a lack of understanding and knowledge – with an online presence I hope to contribute towards helping resolve this issue.

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

JOSH: To be honest, when it comes to losing fat or gaining weight nutrition is the deciding factor. When it comes to fat loss all you need is to be in a calorie deficit (burning more calories than what you’re consuming). The best thing is to do exercise you enjoy as consistency is key when it comes to losing fat. However, when it comes to building muscle you really need to do resistance training with weights and you need to progressively lift heavier over time, this is called progressive overload. The staple exercises I have in my plan is bench press, squats, deadlifts and military press/ dumbbell shoulder press.

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

JOSH: Put your weights back! One thing I can’t stand is when people un rack the weights then leave them on the floor once they are done. You are there to exercise, the effort of putting your weights back should be part of your workout.

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

JOSH: Before this time the only stress humans had was the fight or flight response, which is a release of adrenaline to either run from a threat or to fight the threat, both very physical. Now we get stressed over work or other nonphysical related problems. This can be extremely bad for your heart or other aspects of your health. Exercising helps to release that built up stress and it helps to balance your health.

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

JOSH: It is extremely important to understand the medical history of a client as you need to create a plan that fits them. You may also find that you are not qualified to advise or train clients in their condition.

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

JOSH: Fact! Exercise releases endorphins aka happy hormones (believe it or not!). A sense of achievement when you are working out in the gym or seeing progress is a great feeling.

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

JOSH: - Don’t rely on motivation. Learn to turn up when you don’t want to because consistency is the key to achieving results. There’s no quick route so stop looking for one. Just put in the work! Do exercises you enjoy because you need to keep this up! A 12 week transformation requires you to keep going to maintain your result after.

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

JOSH: Your daily activity is a huge factor for fat loss! A lot of people workout for an hour then sit around for the other 15 hours of the day. Daily activity needs to be a lot higher for quicker results! I tell my clients to aim for at least 10 thousand steps a day (use your phone or apple watch to monitor) and to take the stairs where possible. You’ll be so surprised at how significant the difference makes.

KELLY

Andrew Caie

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

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

KELLY: I changed my living room in my house to a gym and got weights so I could train through the lockdown. I also trained outside in my garden .

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

KELLY: Perseverance. Stay focused on your goal and you will always find a way to make it work.

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

KELLY: By understanding the client and their needs. Then will you only get the best out of someone.

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

KELLY: Achieve my dream of becoming a professional bodybuilder.

CSM: Describe the embodiment of confident and sexy?

KELLY: Be comfortable in your own skin. Be yourself always and be original.

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

KELLY: Find your own individual niche. Dont follow everyone else. If you don’t love what you do or practise what you preach you wont go the distance.

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

KELLY: Do what you tell others to do. Show positivity and how to challenge the negatives.

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

KELLY: In a world of social media influencers, understand there are imperfections too. Nobody is perfect and work on your own goals and happiness.

INDEPTH

PERSONALITY WITH KELLY

InFitness AND IN HEALTH

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

KELLY: When you eat well, you feel well. Yes, it’s nice to have treats but you will appreciate these much more when they become just that.

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

KELLY: Balance is the key. You can still have a good social life, weight or shape with foods you like you just have to balance them with eating well, exercising and moving more.

CSM: What fitness aspirations do you want to achieve?

KELLY: I am constantly looking to challenge my physique and make improvements. This is why I love bodybuilding.

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

KELLY: Losing fat requires a good diet and exercise. You need to do both.

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

KELLY: Don’t judge others. Do not worry what others think of you in the gym either! We all have to start somewhere!

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

KELLY: Absolutely! Do something that you enjoy. You will never regret it.

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

KELLY: Fact! Endorphins!

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

KELLY: Anyone can do it. Don’t think you can’t or you are not good enough. Small steps to your goal and tick off each day.

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

KELLY: Move more. Walking is excellent to start off. Make a food diary and start by looking at how you can cut back on some foods.

Anyone can do it. Don’t think you can’t or you are not good enough. Take small steps to your goal and tick off each day. Don’t judge others. Do not worry what others think of you in the gym either! We all have to start somewhere!”

Bojic Nenad

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?

NEMANJA: It’s important to have people you can confide in. Having caring, supportive people around you acts as a protective factor during times of crisis. While simply talking about a situation with a friend or loved one won’t make your troubles go away, it allows you to share your feelings, get support, receive positive feedback, and come up with possible solutions to your problems. Having confidence in your own ability to cope with the stresses of life can play an important part in resilience. Becoming more confident in your own abilities, including your ability to respond to and deal with a crisis, is a great way to build resilience for the future.

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

NEMANJA: Uncertainty is all around us, never more so than today. Whether it concerns a global pandemic, the economy, or your finances, health, and relationships, much of what lies ahead in life remains uncertain. No matter how much I strive to eliminate doubt and volatility from my life, the truth is I v already accepted a lot of uncertainty every day. Each time I cross a street, get behind the wheel of a car, or eat takeout or restaurant food I accepting a level of uncertainty.

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

NEMANJA: I have become better at making decisions. We’re always making decisions regarding what we think is best for us. As we get better at making decisions, our confidence will grow and it will be a lot easier to choose things that will move us forward in life.

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

NEMANJA: I decide to become a fitness model it’s a big step for me. Think about it, telling myself that this is what I want to do and honestly meaning it will put a lot of things into motion. I consider this the first step because if you never make the decision to become a fitness model you’ll never put the work in to make that a reality.

CSM: Describe the embodiment of confident and sexy?

NEMANJA: Sexy is a state of mind. If you think you are sexy, then you will be sexy, and if you feel sexy, then you will be sexy. What keeps you from being sexy is what you’re thinking, and how you’re feeling about yourself. To be confident and sexy, you must make peace with your body. I want you to know that both men and woman are hypercritical of their bodies, it’s not just a women’s issue. Men have the same internal dialogue with themselves about their body parts that we do about our body parts.

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

NEMANJA: With so many fitness models out there, it’s important that you determine what makes you stand out. I have a unique backstory and background. I have an inspiring journey to fitness and really honest take on working out. Having a compelling backstory can help me land fitness modelling opportunities.

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

NEMANJA: To learn how to influence people, you must listen to what is spoken and what is left unsaid. If a person feels they are invisible and unseen by their superiors, they are less likely to be positively influenced by that person.

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

NEMANJA: To be grateful. Grateful to God, your parents, family or any super power you believe in. Even non-believers can be grateful.

INDEPTH

PERSONALITY WITH NEmANJA

InFitness AND IN HEALTH

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

NEMANJA: Nutrition plays a great role in my daily life. The nutrition value is more important for any individual’s health. The food or liquids whenever we take it affect our body and health as well both. Good nutrition can benefit you on many levels. It’s one of the best ways to improve your health and your quality of life. And that’s important.

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

NEMANJA: Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, programs are unorganized, the body has a harder time adapting, and forming habits may be more challenging. If you have a program and you don’t follow it, the body is not going to be able to adapt.

CSM: What fitness aspirations do you want to achieve?

NEMANJA: Challenge yourself with something new. Not only will this help me structure my workouts, but it will also help keep things interesting – and rewarding – as I start to see improvements, I will challenge myself with something new like preparation for marathon.

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

NEMANJA: Best exercises for weight loss are walking, jogging or running, cycling, weight training, interval training, swimming, yoga, and Pilates. All exercise can help with weight loss, can be a great mood booster, and provide many other benefits other than losing weight ,also strength training, with your own bodyweight or lifting weights, is one of the most effective ways to lose weight. How to gain weight: In order to gain weight by working out, you will need to focus on strength and muscle building workouts. This means that both bodyweight and weighted workout movements are your friend. One of the best ways to build muscle is to use your muscles to move heavy things. Gyms are often considered ideal as the starting point for weight gain exercises as they allow you access to a variety of weights and weightlifting equipment. When working out to gain weight and bulk up it is also critically important to consider nutrition. Working out is only part of the equation that will lead to gaining weight. Though it might be tempting to reach for high-calorie foods that lack nutrition, there are better ways to go about hitting your nutrition goals. Reach for high protein foods from meats, eggs to vegetarian options; protein is your friend when trying to gain weight. There is no need to avoid carbohydrates or healthy fats either. Both are important not only for your health, but for your weight gain goals too.

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

NEMANJA: Put everything back where it belongs this might be the number-one gym etiquette rule. Don’t leave a trail of equipment behind you. In crowded gyms, equipment is like gold. This is especially true for limited equipment, such as squat racks and bench press racks. If you’re going to squat, then squat -- don’t make people wait for you to take the perfect selfie or finish talking with a friend. Wipe your sweat off of machines, barbells, floor mats and anything else you use. Even if you “didn’t sweat that much,” wipe it down. This is basic gym etiquette and reduces the smear of sweaty germs all across the equipment. Gyms get sometimes crowded, especially during the first few months of the year. But no matter how many people you’re battling, you should still make an effort to respect everyone’s personal space.

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

NEMANJA: People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also a powerful medicine for many common mental health challenges. Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your

energy and outlook, and get more out of life.

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

NEMANJA: It’s very important getting to know more about medical history of your client. This will inform you of any underlying medical conditions they might be suffering from. Trainer should ask client if they suffer from any problems – with specific mentions for things like diabetes, cardiovascular disease, and high blood pressure. If a client has a medical condition, then it could impact the way you train them and the things they can do. Also, trainer should ask about any medication that they’re on as well. If you’re going to start recommending supplements, then they might interfere with certain types of medication. So, it’s safe to know if your client takes medication or is on a specific prescription. You could also ask about any injuries they might have suffered from as this can help you see if they’re at risk of getting the same injuries over and over again.

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

NEMANJA: Yes, connection between mental and physical health is fundamentally linked. The body and the mind have often been seen as two separate entities, but when it comes to our overall wellbeing, they’re actually much closer connected than we might think. Keeping active is a really powerful way to enhance your physical and mental health. When we exercise, our body releases feel-good chemicals in the brain, which can greatly improve our mood. These chemicals – or endorphins – can also help with concentration, improve sleep and help you to feel more confident.

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

NEMANJA: Find a good trainer. He or she can really help you achieve your goals faster and in a safer way as well. When you are hiring a trainer, there are few things to keep in mind. Make sure the trainer you hire is qualified from a reputed institute and ideally has a few years’ experience. When you start on a new fitness regime, it’s very easy to get influenced by others around you. Whilst it’s good to use others for motivation, it’s extremely important to not get sucked into setting unrealistic expectations of yourself. Setting a goal and not achieving it, especially when you have given your all can be extremely demoralizing. Ensure that you set achievable goals and make subtle progress rather than push yourself to meet great expectations. Your goal should always be to lose body fat, and not just weight. Focus on losing centimeters and not your weight. Access your stamina, ask yourself if you are able to run faster and longer, hold a plank or lift harder. Sometimes you can lose a few centimeters but the scale won’t reflect it. So, don’t let the weighing scale rule your life.

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

NEMANJA: Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. If your job includes lots of sitting, try adding these short bursts of activity to your day: Use your commute to do some extra walking. Park several blocks away, or get off the bus a few stops early. Use the stairs instead of the elevator, at least for a few floors. Go the extra distance when possible: Get your coffee on another floor (use the stairs) or use the washroom that’s the farthest from your office. Use your morning and afternoon breaks to take quick 15-minute walks.

stEPhANIE

PErEA

Jason Oliphant

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

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

STEPHANIE: I feel I showed resiliency through my mental endurance. It was a tough time for many, but more so for others. I kept my head focused on my goals and continued to aim for them no matter the situation. It requires willpower, self-discipline, and perseverance. Aside from being/feeling resilient to the hard times, my mental endurance was what help me overcome some of those more difficult times, rewarding the small wins to keep me sane.

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

STEPHANIE: We will all face uncertainty and feel like one situation is harder than the other, but all we can do to help face this uncertainty is to accept whatever the situation is and face it head on, put more of your focus on those things that are of bigger matter, and I would say reach out to family and friends. Sometimes we need that one or two other people to tell us everything will be okay.

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

STEPHANIE: As a nurse for many years, these are incredibly important traits that can be crucial in a life-or-death situation. If you know what you are doing and you are confident in your experience, then there should not be an issue with how you manage any situation. I am confident in my skills as a nurse and I always put the patient first, advocating in the best interest of the patient and in order to do this appropriately and with good faith, there must be assertiveness and decisiveness, without it, someone could get hurt.

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

STEPHANIE: My goals will always be considered groundbreaking for myself. Profession wise, I plan to become certified as a First Assist in orthopedics. To be another set of hands for the surgeon to utilize as we help individuals feel some healing from whatever ortho injuries or aging processes they are experiencing. As far as my health, I plan to take a few years off from bodybuilding shows and use the time to grow not only physically, but mentally and spiritually as well so that I am able to bring to the stage a winning well rounded athlete.

CSM: Describe the embodiment of confident and sexy?

STEPHANIE: Confidence is the new sexy…. the energy, the aura is what drives people in. Individuals who are confident are more successful, can express themselves in a way other’s cant. If someone can handle whatever life throws at them and turn it into an opportunity, heck yes, that is sexy.

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

STEPHANIE: Always focus on yourself, if something is a passion or an opportunity that drives you to do better, focus on what you can bring and offer in ways that others cannot. Take an approach that will set you apart from others and take risks that do not bring the same typical outcome. This will allows for anyone to shine brighter.

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

STEPHANIE: It takes a lot of heart and skill to be a good influencer in whatever career you choose. To be a good influencer, you should see yourself as a leader. It involves coming up with new ideas and ways to make changes in a positive way, be the person to imitate new innovated concepts and designs. It is important to keep your audience informed but also give them a sense of ease knowing they can come to you with any questions or concerns. Be willing to stay late or mentor someone in need, show good faith and a good attitude no matter the issue and show others that you can grow with these traits.

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

STEPHANIE: We are in a very hard time right now where some are unsure about the future of a lot of things. Some crucial aspects I would teach my children but would want to teach our next generation is cultural understanding, this is will lead to better interactions with others as well as being able to come together and collaborate in a positive way. Our future generation must have that drive to make a difference, to be able to compete and sometimes win and other times lose. We must teach these individuals to think outside the box and enjoy their youth but also enjoy all life lessons.

INDEPTH PERSONALITY WITH STEPHANIE

InFitness AND IN HEALTH

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

STEPHANIE: As a nurse, this question should be easy and the generic but true answer is, nutrition and food through a healthy diet supports our normal growth, helps to maintain proper developmental aging, reduces the risks for chronic illness and diseases, and promotes better outcomes for healing while supporting our immune system. In other ways that I believe it is important relates to our mental health. To love yourself and love the way you feel and look is almost so important to our mental health. If we can maintain healthy habits for our physical appearance, it will not only contribute to our physical health but those positive attributes will promote a healthier mental state, less struggle and less stress is good four our body.

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

STEPHANIE: I believe a lot of health-related questions relate to our mental well-being, if we are not healthy soundly, then it is hard to conquer the other skills needed to be able to maintain a consistent weight or shape, or one that is desired. Some other skills aside from being mentally prepared for a health lifestyle is making sure you are physically active throughout the day, add healthy snacks to your regimen, and eat when you are hungry, stopping when you are full. You are allowed “bad foods,” in moderation. Go have yourself a cookie or a piece of cake. It will be good for your mental health!

CSM: What fitness aspirations do you want to achieve?

STEPHANIE: My fitness aspirations in short consist of improving my performance as an athlete and increasing my strength in not only my physical appearance but my stage presence as a bodybuilder. I want to gain confidence to display the physique I have worked hard for. I would also love to be able to reach a certain weight with my bench-press and dead-lifts.

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

STEPHANIE: I believe High Intensity Interval Training is the most effective way of burning body fat. If you are performing exercises that switch up the heartrate from brief spikes of intensity, your metabolism will be working on overload. As far as gaining weight, weight and resistance training, free weights, machines, body weight, these will all help raise you resting metabolic rate. I do not think gaining weight is the right way to put it, but gaining muscle.

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

STEPHANIE: There are so many fundamental gym etiquette practices that should be followed in the gym, but my number one response would be to get your sets complete before holding a 30-minute conversation in between each set. Be courteous to others who have taken the time to better themselves. Aside from this, putting your equipment back where you found it so others do not have to go searching for a set of dumbbells.

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

STEPHANIE: It is an excellent idea! The gym for me personally is an outlet, and I believe this to be true for many. If you are stressed or upset, go slam tires, lift some heavy weight, go punch a punching bag. I tend to lift more and burn more calories in my workout when I am upset or stressed. Then you can’t help but to feel better afterwards. It is almost like there is nothing else going on, it is just you and your weights.

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

STEPHANIE: It is key to successful training long term for any individual. Questions asked during this pre-screening helps the trainer identify major risk factors that may present when training begins. It is for client safety; this allows the trainer and client but a healthy and respectable relationship. The client must trust the trainer and the trainer must feel a good sense of security while training. This will contribute to the overall performance from both sides.

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

STEPHANIE: Fact! I could write a paper on this, but I will make my thoughts very simple and very concise. The association between the two are interchangeable. Poor mental health will put an individual at a higher risk for chronic physical conditions and those individuals with poor physical health can lead to or increase the risk for developing poor mental health. The connection between the two is undeniably real and it is an issue many face daily.

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

STEPHANIE: I would tell any individual to sit down, grab a pen and paper and jot down some ideas and goals they have for themselves. I find it very helpful to work off of lists. Prioritize these items and then start building some short-term and long-term goals. Make your goals attainable and ones that you can follow through with. Things will not and do not happen overnight. The mindset must be there, follow through with a plan set in place and appreciate the small changes that you notice. Most importantly, reward yourself and make sure you are having fun 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?

STEPHANIE: Some simple things I found helpful include snacking with healthier choices. Instead of chips and queso, try veggie sticks and hummus. If you sit at a desk for your occupation, stand up and move around more when working, buy a water jug that hold at least a quarter gallon to half gallon of water to make sure you’re getting in a good amount of water. Go for a walk after dinner or during your lunch break if possible. There are so many things that can be done and substitute to make your day-to-day a healthier one.

If we can maintain healthy habits for our physical appearance, it will not only contribute to our physical health but those positive attributes will promote a healthier mental state, less struggle and less stress is good four our body.”

LAzArus

Casey Withers

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

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.

INDEPTH PERSONALITY WITH LAzARUS

InFitness AND IN HEALTH

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.