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IFBB Professional Athlete & Fitness Model

1 healthy body and 0 excuses By: Biani Xavier

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Internationally Published Fitness and Swimsuit Model

Pamela Jean Noble 56

Fitness Model & SHREDZ AMBASSADOR

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Cover / Fitness Entrepreneur

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Premier Bodybuilding & Personal Fitness Trainer

India Paulino

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Genevieve Ava

Paige Hathaway Kim Oddo


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46 Pamela Jean Noble

86 Raechelle Chase

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HEALTHY DURING YOUR PREGNANCY By IFBB Figure Pro

Raechelle Chase

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Readers Spotlight

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Readers Spotlight

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Blackstone Labs and Prime Nutrition affiliate

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AFAA CPT/ ACE Fitness Nutrition Specialist/ NETA Healthy Lifestyle Coach

Ashleigh Gass Magdalena Coffman Kimberly Hillen

Susan Harmon

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AJG FILMPRODUCTIONS

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78 Kim Odo


Now let’s not beat around the leafless bush, we have too many fitness celebs to share with you. This month’s issue contains an exclusive interview with Ms. Bikini Olympia, or should we say 3-time champion! Back in June, we were honored to have Ashley on our cover. MOST followed along on her journey to the competition this year to cheer the defending champ along and witness the record breaker clench her third gold medal. Our exclusive interview is a must read to see just how Ashley won it all! This issue we are featuring India Paulino, a talent who has literally done it all. Once a dancer and law enforcement officer, she is now a professional bodybuilder and life coach. Our own Jason Cloninger interviewed the ever-talented Pamela Jean Noble. A quick look through her photo spread and its obvious Pamela is well experienced as an international fitness and swimsuit model. You may recognize her though as an actor. Pamela has acting experience in commercials, television programs and a number of movies! We can’t wait to see where we spot her next. Yep, read that correctly. Paige Hathaway takes the spot on our cover this month and we couldn’t be happier. We sent Darcy Tharp to sit down with the “go-getter” herself. Paige needs almost no introduction, but we of course are happy to share her story with our readers. She shares the early moments of inspiration that lead to her current success and transformation into the fitness role model she is today. Adding to our list of exclusive interviews, I sat down with premier bodybuilding and personal fitness trainer Kim Oddo. Kim created the Body by O program that has revolutionized the fitness world. Alongside his 3000-square foot personal training facility in California, Oddo seems to have helped create the definition for hard work. Next up is IFBB Figure Pro Raechelle Chase! Newly pregnant, Raechelle knows how difficult it can be to keep up your fitness journey while bringing another life into the world. But don’t fret, she shared with us just how to stay on target. Making her MOST debut, Ashleigh Gass has a remarkable resume, almost too long to believe. Certified in nearly every specialty, she is the person to go to with your questions. The good news is we made sure to ask the best questions. And lastly, I’m sharing my own story this issue. As moms, we all know that we are not used to putting ourselves first. This month I want to help you mothers start putting yourselves into the equation. Alongside our amazing fitness role models, we are excited to share this month’s issue of MOST. On behalf of our entire staff, please enjoy.

Editor-in-Chief

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Publisher:

Cameron Habashian Editor in Chief:

Biani Xavier

Managing Editor & Associate Publisher:

Kelly Price

Contributing Associate:

Shanan Maynard Charles Dorsey Jr Brian Landis Crystal Milana Social Media Marketing Manager and Associate Editor:

Managing Editor:

Brian Price

Darcy Tharp

Contributing Writers:

Editorial Assistant & Contributing Writer:

Evani Seested Contributing Editor:

Jessica Jessie Art Director:

Miriam Jave Director of IT & Creative Solutions:

Rajiv Ghangrekar Contributing Designer & Writer:

Jenna Belt Celebrity Associate Director:

Rachel Alexandra Greiner Account Executive:

Christine Jackson

Sabina Bloom Cara Browning Jason Cloninger Elizabeth Price Denise Smith Erica Spaeth Austin Thomson Lilly Willner Kia Vang Editors/Proof Readers:

Mayelee Watts Marrisa Poe Ben Donnelly Social Media Strategists:

Yvonne Fyne-Nsofor Edna Jones Marrisa Poe Mayelee Watts

You will find related information to this and previous issues by following us at:

Most Magazine

MostMag.tumblr.co

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Photo by: Brian Landis | www.landisphotographic.com

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By: Darcy Tharp

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This flextastic weekend showcase has created fitness stars, helped launch acting and modelling careers, and blossomed into the ultimate weekend showdown, where the stakes are high, the rivalries fierce, and the winner takes all. The buildup to the 1975 Mr. Olympia in Pretoria South Africa was featured in the film Pumping Iron (1977), which helped launch the acting careers of Arnold Schwarzenegger and Lou Ferrigno. To date, the record number of wins for Mr. Olympia is eight, held jointly by Lee Haney, (1984-1991) and Ronnie Coleman (1998–2005). Coleman returned in 2006 to defend his title but instead placed second to Jay Cutler, who won his first title after five consecutive years of finishing second to Coleman. Cutler successfully defended his title again in 2007 and Coleman placed fourth and announced his retirement from competition. The next year, Mr. Olympia went to Dexter Jackson who defeated Jay Cutler. However, in 2009, Jay Cutler made history by being the third Mr. Olympia (the others being Arnold Schwarzenegger and Franco Columbu) to reclaim the title and the only Mr. Olympia in history to reclaim the title after having it lost, by returning on stage and defeating the reigning champion Dexter Jackson who placed third in 2009. Cutler returned to claim his fourth Mr. Olympia title in 2010, but lost it the next year to Phil Heath, beginning a winning streak for Heath that would last through to the present day. From 2012 to 2015, the Olympia was dominated by the rivalry between Kai Greene and Heath, with Greene taking second place and Heath first for three years running. This September in Las Vegas, saw Heath win his fifth straight title; Greene, however, did not compete. MOST Fitness attended the esteemed competition this year and was able to witness the effort and hard work by all the contestants

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firsthand. It is with pride that we congratulate Ashley Kaltwasser, one of our very own cover models from our June 2015 issue, on her epic win. As the defending Ms. Bikini Olympia champion, Ashley Kaltwasser came out with everything she had to win the 2015 gold medal, becoming the first Ms. Bikini to win three times in a row. Way to go Ashley!


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MOST Magazine: How are you celebrating another well-deserved competition win? Ashley Kaltwasser: I enjoyed myself a little bit after the Olympia of course! I had a few treats... nothing crazy. I had to keep my body tight and stage ready because I also had another show that I competed in 3 weeks post Olympia, the Nordic Pro held in Lahti, Finland. I am happy to report that I took 1st in this show as well making it my 14th IFBB Pro Bikini win. I also had a few days to enjoy myself after this show, but now I am back on the grind. I have a lot of photo shoots and appearances lined up for the rest of this year. That’s the REAL celebration! The work never stops. No rest for this ambitious busy bee. I am far too motivated to be the most successful woman as I can be to slack off and be lazy. As far as competing, I will be going into a long and much deserved off season. I think this is a smart decision for not only my body, but my mind. That way I can tend to more industry related opportunities and travel even more. MFM:How do you describe your experience between the first, second and third Ms. Bikini Olympia competitions? And what did you learn from each competition to help you continue your reign as a champion? AK: My first Olympia experience was back in 2013. I came in as the underdog and took the title. It was a shock to not only me but to everyone else. Coming into the show, my goal was to just place

top ten. Not only did I meet the goal, but I took the title and made history as the first ever rookie to win an Olympia title. I won by only one point. This was the biggest thrill of my entire life. I had a “pinch me I must be dreaming” feeling that lasted weeks after the show. After this win, things really started taking off for me. I was approached with opportunities left and right. I was on CLOUD 9! The following year, 2014, I had a lot more pressure riding on me. I knew I had to make a few improvements to my physique to stay ahead of the pack. I definitely had a target on my back and considering that I had won the previous year, I was the girl to beat. Having the pressure on me this time around probably helped me to be honest. I am definitely a pressure player. I perform much better under these circumstances. My showing at the 2014 was my best look to date, in my opinion. I got a perfect score in this competition and made history again, but this time as the first ever repeat champion. This year Olympia was a whole different ballgame as well. I was coming into the show as a more experienced competitor. I had changed up my training and approach completely. Some of this was due to my extensive travel schedule. Coming into the show, I was a bit worried that I wasn’t going to peak my body in time. I had spent the entire year traveling, mostly overseas. This will definitely take a toll on the body. But wouldn’t you know it, I peaked just at the right time...a close call and a bit stressful to be quite honest. A few www.MOST mag.com || FITNESS

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weeks leading into the show I was concerned that I wasn’t getting tight or lean enough. But my body said “it’s time,” and my physique made drastic improvements in the last two weeks, and I took the title again for the 3rd time. I couldn’t believe that I had made history again! I scored a 5 at this showing, which meant another perfect score in the books. I think that I felt more comfortable on stage this year, and my presentation was a perfect example of that. Presentation is something that I constantly struggled with. I care so much about competing, and I am so passionate that I tend to almost get a little nervous and shaky. It showed through my past presentations for my competitions. I think I may have finally managed my nerves; I was much more relaxed and calm at this year’s Olympia. MFM: Can you explain to us the best piece of advice you received and how you’ve shared that with others? AK: It isn’t necessarily a piece of advice that I received, but rather just advice from personal experience; Your first show isn’t going to be perfect. I am 100% sure that you are going to make mistakes, whether it be your tan, hair, presentation, conditioning, etc, etc. Learn from those mistakes! You need to go back and take a look at your pictures and see what you are able to improve for next time. Be honest with yourself. Get a second opinion from someone who knows their stuff. You can ALWAYS improve! MFM: As one of the best competitors ever, what advice do you have for people just starting to compete? AK: Don’t get so wrapped up in a placing or an end result. This is supposed to be a fun and exciting experience. Don’t forget to enjoy the journey along the way. Document this experience by taking photos, videos, or even a journal. It will be nice to have something to look back on when

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you are older. Be sure to network and meet and connect with as many people as you possibly can. You never know, you may just meet a good quality friend! I know I have. MFM: Training just before the competition must have been intense, were there any particular workouts that were extra difficult? AK: Any cardio workout isn’t much fun for me. I think most competitors can relate to this! That’s why I made mine more interesting by switching


it up and trying new things. I ran in 5k races on the weekend for my (one) longer cardio session of the week, and I also performed plyos and HIIT for my regular cardio sessions. My hardest workout during this prep was when I spontaneously decided to run a half marathon without training for it, just for a challenge. It was my first time ever running that far. I made it under 2 hours and without stopping. I don’t think I will be running one again anytime soon...ha! MFM: What does winning for a historic third time mean for you? AK: It means the world to me. I am so amazed at how far I have come. I have managed to make a career out of what I love to do. Who would’ve ever thought? I feel like Cinderella. The NPC was the stepping stone to make this girl’s dreams come true. I am so glad I decided to enter my first NPC Bikini show 4 years ago. Since then, this sport has taken me places that I never would have imagined. Before I started competing in NPC/IFBB Bikini, I never thought I would leave Ohio. Now, I am traveling the world and meeting all kinds of people. I am experiencing new adventures and cultures. What a life! MFM: After a third victory as Ms. Bikini Olympia, what could possibly be next? AK: Would you try to reach or surpass Phil

Heath’s 5x championship? Of course I will go for number 4! And 5! And 6! And so on...I love competing. I love the adrenaline rush. As an IFBB athlete, competing has opened many doors for me and expanded my fitness career, so it will always take priority. MFM: We know how much you love to travel, what are some of your big trips, scheduled for 2016? AK: Well, honestly I am not sure yet. When I get booked for an appearance, photo shoot or seminar, I usually get a few months or weeks notice. I don’t mind it that way either. I am a very spontaneous person. I do not have any attachments keeping me from traveling whatsoever... No husband, kids, pets or 9 to 5 job. I am free as a bird to fly whenever or wherever I choose. Nothing is holding me back. It’s a wonderful feeling. MFM: Tell us about the support and impact of your management team in your success in the world of fitness? AK: They have helped me TREMENDOUSLY throughout my pro career. I don’t know where I would be without FMG honestly. From day one they have supported and guided me in the right direction. They truly know their way in this industry and I couldn’t thank them enough for all that they do for not only myself but the other

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athletes and the industry in general. Thank you for everything Debbie and JM! I am so proud to be Team FMG! I could not have a better group of people representing me. They really go above and beyond. MFM: Does the high-visibility role ever stress you out? AK: Not at all! I was made for this, and I think that I handle it well. I think it’s a great experience actually. I love that I have the ability to inspire people and educate people on this awesome organization (NPC/IFBB). Knowing that I have the capability to change lives means the world to me. I love getting messages from women telling me that I have inspired them to lose 10lbs, or telling me that it’s because of me they didn’t give up. This is the most rewarding feeling of all. MFM: Your dedication and endurance truly set you apart. If you were asked from a publisher to write a book, would you consider? AK: I think I have a pretty interesting life and unconventional career. I also love to help motivate people and inspire them to accomplish their goals. So I definitely think my book would be something worth reading. So, yes, I would! But I would certainly need help ;) MFM: What’s your favorite thing you’re working on right now? AK: Right now I am working on my website www. AshleyKfit.com. I have had this site in the works for years now. I am glad that it’s finally up and running! I am looking forward to adding content and products to it. I am also working on a fitness app and of course I am ALWAYS working on my body! There is no such thing as a perfect physique. I strive to be the best version of myself in every way possible and my physique is no exception. MFM: We know how busy you are, how do you find the time to stay responsive and active with

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your social media? Best social media links to follow you? AK: Though at times it may be difficult to find time, I always try to make time to respond to my followers. I think it is important to engage with them and to be quite honest, I find it to be rewarding. I truly enjoy what I do, and if I can make someone’s day just a little better by responding to them, then my day has been made as well! I like to help people achieve their goals. My Social Media LinksInstagram: AshleyKfit Twitter: AshleyKfit Facebook.com/BikiniProAshley


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www.BloomThroughCoaching.com Instagram: @IndiaPaulino Instagram: @BloomthroughCoaching Facebook.com/IndiaPaulino Twitter: @IndiaPaulino Photo Credit: Brian Landis www.landisphotographic.com

By: Darcy Tharp

Dancer, law enforcement officer, professional bodybuilder, and life coach-not your typical combination of careers and hobbies, but India Paulino has done and is doing them all. Girly girl? Obviously far from it. But still boasting every bit the gorgeous, feminine body, which was responsible for her not one but four incredible wins this past year in professional bikini and fitness competitions. The Dominican Republic born champion is a powerhouse on stage, using her past dancing abilities and love of performing to create a winning presentation style that sets her apart from her competitors. It’s not just on stage though where India flourishes, but it’s inside her head where she has the confidence and mental discipline to reach her goals and help others to do the same. When not traveling for competitions or for her sponsor, BSN Supplements, India is busy working as a certified professional life coach, utilizing all her life experiences to help her clients prosper and transform their confidence through believing everything is possible. Growing up, India expressed herself through dance, doing lyrical, belly, jazz, tap, pole, ballet, and being a cheerleader and then becoming a dance instructor. She later decided she wanted to join certain prestigious law enforcement agencies, but first needed to become a police officer, much to the chagrin of her mother. At just 5 feet, two inches, India proves that good things come in small packages as they say and tells us that she is, “excited every day. Life is good, and I celebrate it, my self-growth, accomplishments, and blessings every single day. I don’t really get nervous, and if I do they are good nerves; I would say that happens when I compete.” Let’s just call that adrenaline and then call India for a private coaching session to learn how we too can have that kind of mental tranquility and strength.

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MFM: You are a certified police officer-is that where you first took interest in fitness and being in shape? IP: I am state certified but not actively working as a police officer at the moment. I was in law enforcement for 7.5 years. Law enforcement can be a demanding job, and I travel a lot for fitness and my business. I had to make the decision of letting one go, and I chose to move forward with my fitness career and starting my own businessBloom Through Coaching. I miss law enforcement, but it led me to really understanding my purpose, which is helping people find themselves. It’s one of the things I do at Bloom Through Coaching. MFM: As an officer, what was the most physically demanding part of the job? IP: Staying up all night. I worked the night shift by choice; it was the most fun. 10:00pm-8:00am. No matter how many years you work it still takes a toll on your body. If you had a court appearance in the morning it sucked; it was tough trying to stay up and drive all the way downtown not knowing how long trial would be. Once I started competing it was even more difficult because after work, I would go straight to sleep if I didn’t have court. I would wake up go straight to the gym for at least 2-3 hours, come home, prep my food, and go to work. MFM: What made you want to become one initially? IP: I originally wanted to work for the DEA or FBI, and I needed either military experience or law enforcement. I told my mother I was joining the U.S Marines, and she freaked out. She was afraid something would happen to me. I told her okay then I will become a police officer. Let’s just say she wasn’t thrilled, but she understood it was something I really wanted to do and needed to do for the future I wanted.

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MFM: You are 5’2, has your height ever been a factor in your career, either as a police officer or as a fitness competitor? Or been an advantage/disadvantage? IP: It’s funny, as a police officer I was the smallest in my department by far, at 98lbs. It’s all about your command presence though. As an officer they knew right off the bat that I wasn’t going to take their crap. I respected them and demanded respect back. Of course you have the ones that don’t care if they are dealing with a 7ft tall 300lbs cop, they would still disrespect you and fight. I


got into my fair share of scuffles, as an officer sometimes there is no way to prevent or avoid that. For the most part though, I received respect and had no issues due to my size. I’ll refer to the big shows such as the IFBB Mr. Olympia and IFBB Arnold Classic because there are so many shows during the year. -As a competitor when I first started I was competing with girls that were close to my height, but it’s a new generation now, and I’m one of the shortest onesmost of the girls have at least 5-6 inches on me. I had to put on more muscle so that I didn’t look so small next to them. MFM: In the Dominican Republic is fitness a priority amongst women growing up, and is there encouragement to play sports and be active, build muscle, etc? IP: I was born there but moved to the United States when I was three, so I didn’t grow up there. I have family there and have visited many times. I would say no, fitness is not a priority there. There are people who care about their health and wellness of course just like anywhere else but fitness is definitely bigger here in the states.

MFM: You are known for your fun presentation style and booming charismatic personality-did you work to develop how you are on stage or did it come naturally to you? IP: I love performing. I grew up dancing; I started when I was three and ended up teaching it. I love being onstage, and I’m just me. I have fun. MFM: You offer posing help and encouragement to help everyone achieve their goals. What do you find that actually involves you doing most of the time? IP: What I end up doing is help them create self-awareness so that they gain insight into the obstacles that are not allowing them to accomplish their goal. I help them develop confidence, which is necessary to have to be able to move forward with goals. MFM: You have very optimistic messages on your website. Was there a time when you were inspired and motivated by someone, like you do for so many others? IP: Of course, many people inspire me. Authentic people who work hard and have pure souls inspire

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me. They motivate me to keep growing as a person so that I can continue to carry out my purpose. My father is my role model! MFM: What is next for you? Are you training for something currently? IP: I traveled a lot and trained all year competing 6 times this year and winning 4 of the competitions- YESS!!!! I also traveled a lot for my sponsor, BSN Supplements and for Bloom Through Coaching so vacation and family time is next for me. I’m excited for that. MFM: What is your guilty pleasure? IP: I’m not sure. I do what I please and always have good intentions so that’s hard, LOL. Does being an adrenaline junkie count? Because if so you will sometimes find me doing or thinking of something most people would try to stop me from doing because of fear. MFM: When was the last time you were nervous? Last time excited? IP: I’m excited every day. Life is good, and I celebrate it, my self growth, accomplishments, and blessings every single day. I don’t really get nervous, and if I do they are good nerves; I would say that happens when I compete. MFM: Was there ever a time when you got discouraged from achieving your dreams and that’s why you are so good at helping others believe in themselves? IP: Oh I could go on with this question all day. Yes, I have been through A LOT in my life, things that people wouldn’t even believe. Because I wanted to learn from all of it and pushed myself through it, pushed through the fear, the hurt, ALL of it, I now have all of these experiences and have gained a lot of knowledge to be able to help others. My purpose is to help others, but in a deeper way then just getting them physically fit. It’s all about the mind for me, and it’s a blessing to be able give so much to others.

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MFM: Can you describe for MOST Fitness readers what one typical day in the life of India Paulino looks like? If we all do the same, maybe we will look like you! IP: If I am not traveling for an appearance or my own camp/seminar, my day typically consists of getting Starbucks, going to the gym, taking care of my clients, whether it be for online training or life/spiritual/confidence coaching, meditation, yoga, randomly dancing and singing, and being a complete nut job. www.BloomThroughCoaching.com Instagram: @IndiaPaulino Instagram: @BloomthroughCoaching Facebook.com/IndiaPaulino Twitter: @IndiaPaulino

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OXYGEN ENRICHED AIR For Today’s Active Lifestyle

Oxygen enriched air for improved health, endurance, mental clarity, high altitude and relief from hangovers. For recommendations to use for sports, fitness, hangovers, altitude acclamation, stress and elderly please see our website at www.buyo24u.com. For recreational use only. Not a medical device nor intended to treat, cure or prevent any medical diseases. The benefits of this product and any statements on this label have been evaluated by the FDA.

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www.bianixavier.com https://instagram.com/bianixavier https://twitter.com/BianiXavier www.facebook.com/biani.xavier

Photo Credit:

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esides being our Editor-in-Chief, Biani Xavier is a nationally ranked bikini body-building competitor, sought after lifestyle fitness coach, and professional trainer based in Potomac, MD – located just outside of Washington, DC. She began a career in modeling at the age of two, in her home country of Brazil, which led to an ongoing and successful career modeling both in the US and abroad. Biani started her fitness career in 2012, after the birth of her second daughter, as a challenge to herself to follow a healthy lifestyle and get back into shape. The result was discovering true joy in caring for her body while pursuing and sharing her tips on fun, healthy eating and exercise with others. Biani has been featured in numerous magazines across the globe as a resource for tips on pursuing the best that life has to offer. Biani believes part of a well-rounded lifestyle incudes supporting her local community by lending her support to charities such as Hearts and Homes for Youth, the Jubilee Association of Maryland, the Jewish Social Service Agency, First Lady Michelle Obama’s Let’s Move! Campaign, Easter Seals, and more. Biani also juggles her life as a wife and mother to Evani 17, and Ava 7. She knows what it takes to do it all. To follow Biani’s lifestyle fitness tips you can follow her www.Bianixavier.com, twitter @ BianiXavier, IG @BianiXavier FB @BianiXavier

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A fit body is not complete without the proper nourishing of your mind. I nourish my mind with positive thoughts, healthy attitudes, and useful information. The only opinion that really matters is from the ones who have your best interests at heart. As moms, we all know that we are not used to putting ourselves first. There are so many people to take care of and so many things to do all the time. But from now on you are going to put yourself somewhere in the equation; it’s time to put healthy foods into your body. It’s time to strengthen your body with fun activities, time to work out so that you have more energy to play with your kids. Why not get fitter in order to gain vitality, or to simply take a rest when you need. But most important, to love your body and love the strength it gives you to care for your family. You are able and must be willing to embrace the joy it will bring to your life. Get up and run, jump, soar.

I know how our minds are constantly full of ideas, responsibilities, and millions of thoughts, but pledge to strive for moments of clarity. Don’t self-doubt; love yourself as you love your children. Tell yourself, I can do it, and visualize yourself living the life you deserve, nourish your soul, celebrate your victories, and never stop striving towards a better you. Surround yourself with people who share your values, who support your quest for physical, mental, and spiritual health, who cheer you on when you stumble and love you just the way you are. Do this for your family, for your children, but first, do it for yourself. Play so hard and so long

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that you collapse into laughter. I am also a big believer on the power of prayer. Regardless of what your spiritual beliefs are, take a moment each day to pray. Prayers place us in contact with our Almighty God, and we should expect almighty results, whether or not He chooses to grant our petitions or deny our requests. He can and will answer us, according to His perfect will and timing. Prayers give us comfort and guidance during difficult times in our busy lives.

If getting in shape is on your to-do list, but you’re having trouble getting started, you’re not alone. For a busy mom, getting started on an exercise routine can be daunting no matter how motivated you are. Finding time can be your greatest challenge. You may ask yourself how you are going to squeeze an exercise in around doctor appointments, birthday parties, work and home demands. Then when you do find yourself with free time, you’re more likely to have a long list of other things to do. But finding the time for some physical fitness is a good thing for you. Exercise has been linked to everything from cancer and diabetes prevention to improved energy and mood. Exercising not only improves our health, but it also helps us build community and increase our confidence. Being active gets us back in touch with our bodies, and provides us with a sense of accomplishment. If you’re a new mom, getting in shape will help you regain a sense of control over your body and your life. For experienced moms, exercise can provide an outlet from the ongoing pressures of parenthood.

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Between soccer practice, ballet, or music lessons, use the time that your kids are in classes. They are getting their exercise done and so should you. While Ava (my 7 year old) is at dance, I exercise in the parking lot. Her 1 hr. dance can get me a 20 minute run plus some walking lunges, jumping squats, and push-ups.

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We all know that life happens in the form of sick days, tantrums, and dirty dishes and laundry that won’t clean themselves. There will be days when you plan for a 5 mile jog but instead you only get 2. If you do miss a day, don’t stress and also try not to compare yourself to other moms. Do the best that YOU can do.

Juggling the responsibilities of family, work, and life can feel overwhelming, but you’re not alone. Like-minded parents are a great support system. Get your teenager(s) to work out with you; they can be a great workout partner, like my daughter Evani is to me. But it doesn’t have to stop at home. Find a buddy who can train with you, or share your workouts and progress on social media. It really helps to have others hold you accountable.

Who says that you’re too old to play? When the girls used to be younger, I would take them to the playground, and I played right along with them. You can do triceps dips off a bench, incline push-ups, and step ups, and you may be in a mood to try some pull-ups on the monkey bars. Those little bursts of activity do add up quickly and give you a great workout. This is the most important to keep in mind; you have got to keep it fun. If you don’t, or if you are miserable with whatever you are doing, your chances to succeed will drop dramatically. When you have fun, everything becomes easier and you are most likely to do well and less likely to quit.

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Perform these like a circuit: Do one set of each exercise with minimal rest in between. When you’ve done with one set, grab some water and repeat twice more.

The great thing about running is that you can just put on your shoes and go. Any cardiovascular exercise, 20 minutes five times a week is not only a great way to start in your fitness path but also to get you warmed up before your work out.

Sit on the edge of a sturdy chair or any sturdy platform, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, and then push back up. Do 10 to 12 repetitions.

Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights, perhaps holding your baby ☺

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Holding a weight, (put your child on your shoulders) stand with legs slightly wider than shoulder-distance apart, toes out. (If you don’t have a kettle bell, as shown, hold a barbell in each hand.) With chest lifted, bend knees and stick bottom out as if sitting in a chair; lower until knees are 90 degrees; push back up. Do 12 to 15 reps.


Holding your weights, (put your child on your shoulders) step forward with right foot; extend left leg back and lift heel. Keeping all the weight on your right, bend front leg until back knee almost touches the floor. Lift back up. Do 10 to 12 reps.

Lie on back, with hands clasped behind head. Lift shoulders up and bring left knee to chest, extend right leg out, and twist right elbow to left knee. Repeat on the other side. Keep alternating until you’ve done 8 to 10 on each side.

Stand up and bend your knees slightly, but make sure that your back stays straight. Squat down. Keep your hips back, back straight, and your head facing forward. Immediately jump upwards. Reach upward as high as you can with your hands as your feet leave the floor. Land in the same position you started in. Swing your arms back and immediately repeat the second step. Do 10 to 15 reps.

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Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Begin to lower your body— keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Push back up. Do 10 reps.

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Internationally Published Fitness and Swimsuit Model

www.pamelajeannoble.net www.facebook.com/pamelajeannoble instagram.com/pamelajeannoble Photo Credit: Sarah Lyons www.picturegroove.com Wardrobe: Body Language Fitness Lashes: Amy June Hair: BELLAMI

By: Jason Cloninger

also let on to what her competition goals might be and what she’d be in an imaginary world. You will also find out her supplement favorites and why she does not have to cook. She has proven her popularity by the numbers she is pulling down on Social Media. She shared with us how to receive a personal response from her on her sites. So please follow her on her social media sites to keep up to date on all she does. And please let us know if we have missed anything.

With so many talents you will never know where she will turn up. For a few tips read on and see what she has shared with us. Ms. Noble

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MFF: We’ve seen amazing modeling photos of you both as a blonde and as a brunette. Which hair color do you think matches your personality best, and why? PJN: I believe brunette. First of all it’s my natural hair color and second I think it’s so much more sassy and sultry. I love it! >>>


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MFF: You earned your Bachelor’s of Science Degree in Kinesiology from California State University San Bernardino. Do you believe that your degree will give you an advantage in the fitness industry? PJN: I think most people in the fitness industry have done “their homework” and know what there is to know about the human body and how it functions. I wouldn’t say I have an advantage. I loved my time in college and all that I learned. I’m glad I chose that degree path long before involving myself in the fitness industry. MFF: You have a significant involvement in the MMA industry, as well as a black belt in Tae Kwon Do. How much of your personal fitness regimen involves defensive or offensive related training? PJN: Honestly any more none of it does. I train strictly with my coach Jonathon Cote to bring out certain muscles or to tone others down. When it

comes to this point aesthetically I have to just focus on each muscle group to make sure nothing gets overtrained or undertrained that could one day fall against me. MFF: In 2013 you were named BFM Magazine’s Model of the Year, then you were 3rd Place for the 2014 Fitness Gurl Magazines Physique of the Year, and were crowned Miss West Coast Hooters 2014. Which such public endorsements of your figure, do you plan on pursuing any figure competition titles in the near future? PJN: Well I’m very honored and thankful to say I was named again BFM’s 2015 Model of the Year and Fitness Gurls Runner Up to Physique of the Year 2015. I’m not sure what my future holds I have bounced around so much in my career sometimes it even astonishes me to look back on the little 19 year old blonde girl that was modeling for Tapout and O’Neal! I would like to compete for >>>

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Miss Hooters International next year and hopefully take that crown and win Physique of the Year with Fitness Gurls! As for the rest, I guess time will tell. MFF: You just finished shooting your first infomercial. Do you see yourself breaking more into that industry, and are you planning on building your own brand one day? PJN: Possibly. I’ve done so much acting and hosting work in the past. I just haven’t seemed to pursue it lately. I love hosting and it comes natural to me so I wouldn’t mind to get back into that again soon. I would love to build my own brand but right now there’s no time for it. I need to get through this year and see what comes next year. MFF: You are currently endorsing and using products from Octane Nutrition. What is your personal favorite product of theirs, and why? PJN: Yes Octane Nutrition is a wholesale nutrition shop based out of Yucaipa California but they are online and ship anywhere in the United States! They carry everything from vitamins, to Quest, Motiv8, to 5%. I personally get all my Barleans, Quest, Motiv8, and Krank’d from Octane. It’s nice to have a one stop shop that carries all my health and muscle needs. MFF: You were the first non-tattooed Actress / Model to be put in Tattoo Magazine in issue 252 August, 2010. How do you feel about tattoos, and will you ever get one? PJN: I love the art of tattoos! I modeled for Sullen Clothing for a long time and I was always the only one without them. But being around the tattoo artists as well gave me so much respect for their craft! They are artists and the work I have seen is none short of amazing! I finally did get my first and only tattoo 4 years ago. It’s an Egyptian hieroglyphics on my left forearm that spells out passion. I’ve always had a major interest in ancient Egyptian culture and its safe to say in life I

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have gone after all that I’m passionate about so it was an easy way to combine the two. MFF: You appeared in fourteen episodes of The Daily Habit, from 2007 to 2011. Who are some of your favorite riders that you got to meet and, if you could become a professional rider, which sport would you choose for yourself? PJN: Oh man that’s a tough one! I met so many throughout the years! I met Taka Higashino years ago and we kept running into each other at numerous other events. He’s a class act. Talented, polite, and always has a smile on his face! I probably would choose freestyle motocross. I think the tricks those guys and girls pull off are incredible and badass to say the least! MFF: You are establishing a significant presence for yourself within the realm of social media. How much personal involvement do you have with your social media posts and/or content? PJN: I actually have all the involvement! I still run all my social media pages up to this point I haven’t hired anyone. On Instagram I still reply to all comments and tags, same with twitter. My Facebook is a little different because I have so many people on my fan page! I still respond to anyone who takes the time to write on my wall but unfortunately with the comments of posts its not even possible at this point to respond to all of them. I still read all of them and “like” all comments if they are appropriate. If someone asks a specific question on a post I will of course respond as well. MFF: You starred in movies such as “The Diet Life” (2009) and “Resurrection Mary” (2007). Do you see yourself doing more movies in the future, and what kind of characters would you truly love to do? PJN: I would love to do more movies! They are


so much fun to get involved in the character and roles! My dream character would be like a Lara Croft/Hunger Games type roles. Training, doing stunts, and acting all in one-I’m ready! MFF: When it comes to your day to day schedule, how much time do you set aside for personal fitness training? PJN: I try to set aside 2 hours. Obviously sometimes this is hard to make happen depending on what pops up but I try to make it happen. MFF: When you go grocery shopping, what are your top priorities when it comes to food item selection? PJN: Well I am very fortunate that I work with a company called Flex Pro Meals that ships my meals once a week. They come all proportioned, weighed out, and ready to heat up! So when I go to the grocery store it’s usually just for coffee, egg whites, and dog food for my puppies! MFF: Have you ever underestimated your own capabilities before? PJN: If you did, how did you surprise yourself when you came through the other side? I definitely have! Never did I think I’d be here! I think at the Flex at Olympia last year when I got my stage pictures back i thought, “Holy crap, I looked awesome!” Lol may sound narcissistic but when you put it all the work for that long its nice to see it pay off! MFF: If you could only choose three exercises that you could do, limiting yourself to only those three for one month, what three would you choose? PJN: I would choose squats, pull-ups, and deadlifts. Technically if you kept your core tight and made sure you got a good squeeze at the top of all the exercises it would be a full body workout.

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Fitness Model & SHREDZ AMBASSADOR

IG: Genevieve Ava Facebook.com/GenevieveAva Photo Credit: James Patrick www.jamespatrick.com

By: James Patrick

IG: Genevieve Ava

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1. Which ShredZ products you use regularly and why? Answer: I definitely use the burner and bcaa’s regularly. I get in a high intense lift from the burner and the great recovery from my bcaa’s. 2. You’re secret to flat ABS? Answer: Diet! I stay away from dairy! I eat clean for the most part and stay away from dairy because it tends to store right in my belly. I also do abs every day with exercises as simple as crunches and leg lifts. Make it a habit and it will come easy. 3. My favorite part of my body is: A) My abs. B) My legs C) My butt D) Others Answer: All the above. I am so comfortable in my skin. I love the fact that I am muscular enough with all the right curves in all the right places. 4. True or False: Weighing yourself on Monday will give you accurate number Answer: False, doesn’t matter what day you weigh yourself. When you do the proper due diligence and abide by your cardio, lifting, diet and resting regimen the results will come in due time. 5. Favorite healthy eats: A) Morning fuel B) Lunch Wraps C) Flavor booster D) Others Answer: A) Protein Pancakes are a favorite of mine! I usually will have them on a cheat meal. Egg white omelet with spinach, tomato, and avocado with salsa is a definite go to. B) Lunch I enjoy a seafood salad, preferably with

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grilled shrimp, romaine lettuce and a light dressing. I like simple and flavorful. C) Flavor booster goes hand in hand with coffee. I love the sugar-free vanilla creamer and syrup along with a splenda. 6. Best 10 minutes workout: Answer: I love a good ab circuit. 4 sets of 20 reps: Decline abs Leg lifts V-ups 45 second Planks You will definitely feel the burn! 7. True or False: Your work out better if you have a partner Answer: Having a partner definitely motivates me. I’ll pair up with a girlfriend usually who I know will push me during the workouts. It does make cardio easy for me at times but I can also get my workouts done solo as well. 8. Rule on power up on proteins: Answer: Find the protein that best accommodates to how you want your physique to look. If you want a bigger physique a whey isolate is ideal. If you want a leaner physique, maybe a pea protein might be more suitable. 9. My shameless secret on flawless skin Answer: I wash my face in the morning and before bed. I definitely use an exfoliating scrub to wash away the dead skin and go over it with a toner to balance out the pores. I never touch my face during the day and if I do I make sure my hands are clean. 10. Look for my upcoming videos, books, sponsorship, projects or others Answer: Stay tuned because I will be having a full website going where you can find all my online coaching, e-book, and tips and tricks on how to become successful in the fitness industry!

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Fitness Entrepreneur

paigehathaway.com instagram.com/paigehathaway facebook.com/paigehathawayfit

Emmanuel Colon | Wardrobe Stylist Leibi Carias | Make Up Artist and Hair Stylist Photo Credit:

Eduardo Figueroa www.efigpd.com instagram.com/efigpd

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By: Darcy Tharp

If anyone deserves that label, it’s Paige Hathaway, the blonde haired muscled beauty who transformed herself into a health and fitness guru and role model for thousands of fans all by her own volition. Sometimes discovering that hidden passion that you know is inside of you and nurturing it is all it takes to find your purpose and create a full time career for yourself. At least it worked for Paige, who like many people all over the world, was going through life without a clear idea yet of who she was and who she was meant to be. Paige grew up in a small town in Minnesota, and played sports growing up, but was living as a “bean pole” without much thought or care about her overall fitness. Enter a regular day at the gym, an interesting conversation with a personal trainer, and Paige started to rethink her stance on fitness and made the conscious decision to become a strong woman. But it is one thing to make a decision and create a goal, and it is quite another to make it happen. Paige started immediately training for her first bikini competition, pushing her body to the limit, and found her calling. But it was that persistent, ambitious drive inside of her that actually made her physically put herself out there, attend every fitness event, and go get what she wanted, which was to become well-known and respected in the competitive world of fitness. Though now a social media sensation, she remains always humble and thankful to her fans, and in turn is truly inspired by the very clients she helps. With eloquence, sincerity, and just the right dosage of tough love, Paige tells it like it is-no pleasure without the pain of discipline. Head to her website, www.paighathaway. com to see firsthand how she has worked to transform bodies and lives. Strong people of the world unite! Skinny is out, strong, confident, and glowing from the inside out is in, and if you need any convincing take one look at Paige. resh off attending FIT CON in LA, manning the booth for Shredz at Mr. Olympia, and hosting the FMF (Fitness, Music, Fashion) Finals in Toronto, it’s really just another regular month for the model and trainer. Paige continues creating exercise ideas, doling out tips and recipes, and fueling the fire of inspiration. She graces our cover this issue because she is what we stand for here at MOST Fitness and is the face of achieving dreams. As cliché as that sounds, there isn’t one person out there who couldn’t take a page from the book >>>

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of Paige, and become stronger and better. As she states, “I know the only one accountable for me is me.” We hope you will be inspired to lead a more fulfilling, balanced life after seeing how Paige lives to be the best version of herself. Read on for our special interview and discover some secret little tidbits that she revealed about herself, that even all you big fans of Paige out there didn’t know. And remember, you heard it here first! MFM: How has gaining recognition and fame changed you? PH: I feel like a person can let “fame” change them for both good and bad. Luckily for me, my recognition has spread motivation and encouragement around the world. My “fame” has impacted people personally in their lives for the better. Maybe they lost a bunch of weight, or they started exercising for the first time because they saw my picture or they read a caption of mine and it ignited the fire within them to change their life around; all of which brings tears to my eyes when I meet a fan in person. I feel like I have done a lot of good with my “fame,” and I will always remember my values and where I started. I’ve always told myself to do what’s great while following your heart because fame will come and go, but I will have to live with myself forever. MFM: What are your secrets to social media and for growing such a massive following so quickly? PH: I think the best way to grow your following is by getting your name out there as much as you can! What I mean by that is, whatever field you are trying to be more “well known” in, do whatever you can to get your name out there that would represent you and your brand in a positive light. For me that entailed signing up for a bunch of contests, doing free publicity, interviews, photo shoots, attending fitness conventions, reaching out to people and networking. Literally anything

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and everything that I could do that was something positive in the fitness world that could potentially help my brand, I did. MFM: Do you enjoy modelling or competing more? PH: I enjoy modeling more although at times I do miss the stage. My competing days were short lived; I won my first show, but from then on I was discredited for having “too much muscle.” MFM: You played soccer growing up, did you ever have the desire to become a professional soccer player? PH: Ahhh, I miss my soccer days! I lived, breathed, and dreamed about soccer every day of my life from youth all the way up until I was in my late teens. I even played in a co-ed indoor league all the way up until I moved to California a few years ago. MFM: What is your favorite body part? PH: I think my favorite body part is a back! A wellbuilt back is a sexy back, and that goes for both men and women! MFM: What was the biggest challenge you faced in terms of getting your body in shape? PH: When I first started my own fitness journey over three years ago, the biggest challenge for me was turning a stick skinny bean pole into having a more “womanly body.” That meant building size in my upper body (back and shoulder) and packing size onto my lower body (glutes and legs) to give my appearance a more “curvy” look. MFM: You also write blog posts-what is your process for coming up with topics and planning/writing each post? PH: My mind is a wonder-luster, and I can’t shut it off. More often than not I think about a random topic throughout the day and jot it down in my notes. I may be so wrapped up in my thoughts


on the topic at hand that I may finish it right there standing in the isle of the grocery store, or I may write down the topic and come back to it at a later date. MFM: What can you tell MOST Fitness about “Train With Paige” and how it is unique from other training programs? PH: I feel like there are so many training programs out there; you can literally google all kinds of fitness information these days and find just about anything you are looking for online, but how do you know what works and what doesn’t? My program is not only the program that I do, but I also work with you throughout your program every step of the way!

MFM: Most people have the desire to exercise but don’t find the time, how did you manage to balance your life and find consistency to exercise? PH: I pull a lot of late nighters. Trust me, every day I don’t wake up feeling motivated to eat healthy or to go to the gym, but at the end of every single day, I know the only one accountable for me is me. MFM: What Supplements fuel Paige Hathaway the most? PH: I’ve been using Shredz Products for over three years now. I use the daily vitamin every day. I drink protein shakes when I’m on the go, and I love making protein desserts! I sip one BCAAS during my workout; I take fat burners when slimming down for photo shoots, and I also really love the rebuild! >>>

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MFM: What is your favorite food/s that you can’t live without? Do you allow yourself a cheat day? PH: I believe in the 80/20 method; keeping it clean 80% of the time and naughty 20% of the time! We all need balance and some freedom to maintain a healthy lifestyle. No one can eat plain broccoli and chicken 24/7, and quite frankly you don’t need to in order to achieve the body of your dreams! MFM: What hobbies do you have outside of training and fitness? PH: I have a one year old boy bulldog named

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Banx, and he is absolutely wonderful. I spend a lot of time with him, taking him hiking in the Laguna Hills and going to the dog beach. Besides hanging out with Banx, I work a lot. They say when you are a go-getter you don’t have a 9-5 you have a 24-7. So I guess you could say I’m a bit of a workaholic, but I still know the importance of balance and making time for myself. I enjoy traveling so I take a few “day cays” a month where I pick a random place on the map and travel there for a day or two. While I’m there, I enjoy the food that they are “known” for and the activities popular in that county! I love adventure, traveling, and food. So it is the perfect mixture of all three! >>>


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MFM:: Describe yourself in 5 words. PH: Lively, Driven, Honest, Strong, Compassionate MFM: Favorite spot to travel and relax? PH: Recently I went to Hawaii for my 28th birthday, and that was so much fun! It was very relaxing, and the people were super nice (that southern hospitality kind of thing that I grew up around being from Oklahoma). It’s a very active place, the food was delicious, and the scenery is breath taking! I would highly recommend it to anyone. MFM: Tell MOST Fitness readers one thing about you that nobody knows. PH: I should be saying something cool like I can lick my elbow, I play the accordion, or that I can eat fire, ha! But the real answer is that I used to

want to be a singer. Growing up I would write actual song lyrics and record them in music video form. I thought I was going to be the next Brittany Spears. MFM: Your success story is so aspiring and motivational, do you have any books or upcoming seminars planned in near future? PH: I have my website PaigeHathaway.com that I am working on launching a new version of for 2016! I give fitness tips, diet ideas for snacking on the go, meal planning and lot more. It’s a lot of fun to get to interact with my members and watch their progress unfold!

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Premier Bodybuilding & Personal Fitness Trainer

bodybyo.com facebook.com/Bodybyo twitter.com/kim_oddo instagram.com/kimbooddo Photo Credit: Brian Landis www.landisphotographic.com By: Biani Xavier Achieving the perfect body is by no means an easy task. Hours upon hours of training, the proper diet, and a variety of other factors come into play. Sometimes an extra push or helping hand is what sets you apart. Kim Oddo is just the right man to give that helping hand when you’re looking for results. Oddo has devoted over 25 years of his life to helping his clients reach their full potential. 15 years ago Oddo created Body by O, a program combining a variety of nutritional and training techniques that Oddo had used for years. In the competitive fitness scene alone, Kim has helped over 350 athletes reach professional status. In addition, he has helped over 100 people qualify for Joe Weider’s Olympia Weekend, the biggest event in the competitive fitness industry. Alongside his Body by O program, Oddo has created a 3000-square foot facility for one-on-one personal training in Temecula, California. The facility is the headquarters where Kim designs

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all of his nutritional and training programs. This location is also where Oddo meets with his clients, holds competition clinics, and has competition prep programs. Oddo is a firm believer in customizing each and every aspect of training and nutrition. According to Oddo there is no “one size fits all” concept when it comes to physical fitness. Body by O has a variety of different specialized programs that cover body transformation, nutrition, competition prep, offseason advantage, and performance. Kim Oddo and his Body by O program have changed thousands of lives and there are thousands of success stories to prove it. Oddo has certainly changed the competitive fitness scene through his dedication and passion. Kim took some time between client trainings to talk with us at MOST and let everyone know his thoughts on fitness, the future, and what sets the Body by O program apart from the others. MFM: As a member of the health and fitness industry for over 25 years, you’ve witnessed


many evolutions. What are the most noteworthy evolutions in the industry? Do you think that they were beneficial and necessary developments? What evolutions can you predict will happen in the next year or so? KO: Well, I think it’s the evolution of knowledge basically. We have come so far, whether it’s knowledge in nutrition or knowledge in the quality of the supplementation that we are being able to get off the counter now. Or just the knowledge within the framework of training so you know how to protect how to preserve the body and make sure you’re not getting injuries. We’re getting good healthy physiques. Just the whole evolution and the whole thought process behind how far we’ve been able to come with the magnitude of knowledge that we have now and how we treat our athletes and how we are able to live a healthier lifestyle and not have to risk or endanger a physique. You know

from the food standpoint or training standpoint, so it’s really come a long way. I think anything that you do in life; progression is probably on the top of your list of accomplishments. I think all this influx of information has really helped us to aid and benefit our industry moving forward. I think that within the training family we will continue to find new way to develop new machinery, things that help athletes to be a little more specific in training avenues to be able to target muscle groups without risking injury of lower back or in your shoulders, for example. So I think the equipment industry as a whole and how is out there. Technologically, new types of heart monitor, the equipment that is now being built to protect your joints, your hips, your ankles, that avenue has really taken off and off course the >>>

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nutrition avenue, you know, how many more reputable supplement company that are out there and the quality of their products that they are providing for our athletes. MFM: You developed your own program “Body by O” about 15 years ago. Would you say your coaching style and techniques have changed immensely since then? If so, how? KO: It has changed quite a bit! When I first started we didn’t have half of the information that we have right now, so our poor people were going low sodium for 6 weeks and they were barely drinking any water, doing two hours of cardio and so on, But now, due to the influx of new information that’s come in, we have been able to help evolve and change so that our athletes now have so much more at their disposal and so it has really let me work closer to them. Biggest invention? The Internet! The Internet changed everything. MFM: Accountability seems to play a huge role in getting workouts done and to ensure healthy eating. Would you say it’s easier for local clients to use your program, or is it just as accessible for clients that you work with via phone, email, etc.? Why or why not? KO: Well, luckily, when I built my system, I was actually one of the first ones to use the Internet to spread my business, so the Internet has allowed 90% of my businesses/clientele to be from outside the state of California. They are from all over the world. I currently have 75-80 athletes whom I am training in Europe. So with Skype and the avenue of the Internet, it has allowed me to become a lot

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more personable and my system is set up in a very structured way so I may be able to work with people anywhere. There is a slight advantage to be able to look at people in person, to be able to make adjustments and tweaks! Because you see things a little bit different. But off course staring at picture after picture after picture, you learn the gravitation between what’s live and what’s in a photo. So although, it‘s always an advantage to be able to work with people one-on-one, and because you also get to put your personality into the athlete, you can still produce quality physiques by the Internet. MFM: “Body by O” focuses on 5 key programs: Competition Prep, Offseason Advantage, Body Transformation, Performance, and Nutrition. What program seems to be the most popular among clients? Do you have a program that tends to be more difficult with regards to training clients? Do you have a favorite program? KO: Competition prep, and not all of my competition prep clients want to compete. They might just want that look and so this has become the most popular one. Competition prep because we push that program to the athlete or the


individual to be the best they can absolutely be, so people gravitate towards this one more. It is the toughest program as well because it is the most structured. It is the one that we are trying to get a physique to not be “ok”, but to be extremely good. That takes a lot of work. This is also my favorite program from all. MFM: With regards to the number of staff and clients, what is the current size of “Body by O”? Do you see it expanding in the next 5 years? If so, by how much? KO: I hope it continues to grow but right now I average between 600 to 800 clients a year and my staff. I ran my business like a business, so I have a staff of 5 people who work within the Body by O family and it’s everything from marketing to my office managers to my trainers. But, in order to run volume and run my business the way I do, but yet still be about quality and about being a personalized organization that cares about the people and it’s all about clientele base, you have to have a good staff team. For me, I am blessed; I have phenomenal employees, and could thank my lucky stars every single day for them.

MFM: Many people seem to complain that their hectic lifestyles tend to keep them from exercising and eating right. Your professional endeavors seem to keep you extremely busy. Do you find it difficult to schedule time for your own workouts as well as time to plan healthy meals? KO: Probably about 50% of the people I work with, their schedule is what holds them back. So, the first thing I do when I am talking to people or interviewing them for a consultation is to make sure that they have time. Most people can adhere to nutrition, but it’s having the time to do the prep work and having the time to get in the gym and do their workouts and stuff. If people have problems with their programs, 75% of the time it is related to the lack of time. It’s even worse for me! (Laughs) I start working at 5:00 in the morning and I am there until 5:30- 6:00 at night. I try to schedule a time for myself in the idle of the day to allow myself a little break to get my training in and exercise. Unfortunately, it gets so busy sometimes that I end up using that time to see the next client, but like everybody else, it’s my challenge also and the only way it happens is you have to make it happen! >>>

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MFM: You entered the fitness industry by competing in bodybuilding events right after college. What started off as an interest for you quickly became your passion and later, your profession. What hardships did you face when first entering the industry? What were the biggest lessons you acquired along the way? KO: My biggest challenge was going from a ME oriented mindset to a WE oriented mindset. When you compete, it’s all about you and preparing yourself. When you are trainer, you got to get out of the front seat and get on the back seat. For a lot of people that’s hard because it’s no longer about you, it’s about your athletes, and you can’t put yourself in front of your athletes. So that mindset is a tough thing to do, it’s no longer about you and you must let that go! It took me a couple of years to let that go, I realized that I had to be behind the scenes now. I am on the other side and so it’s something that it took me a little while to grasp. MFM: The phenomenon of social media has seemed to shape the way many companies work and market themselves to their target audiences. Does it play a huge role, if any; in the way you market your programs? KO: It has totally changed the venue of where the focus falls on advertising. Before it was about website, and phones, now with social media, things are on the spot. Everything happens now. People take pictures and post them immediately in such a fast clip. People get a chance to see exactly what you do because their friends tag their friends who tag their friends. It has changed the mentality of how we advertise. I think 90% has been good but there is the other 10% that you go look and think, OMG why did they post that? (Laughs) Most of it has been good, but it has definitely changed the minds of the young, it has brought a younger feel into it because so much of social media is part of a younger generation. MFM: As a personal trainer and nutritionist, you must interact with numerous people with

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various attitudes. How do you get through to the “Negative Nancy’s” of your clients to encourage them to reach their goals? Do you have any specific tactics you follow? KO: I think as trainers, there is no right or wrong way on how you work with people; we each have our own thumbprint and our own personalities. My personality is that I am not a drill Sargent and you know I am a cheerleader by nature. There is a lot of times that 90% of my job is psychological because in the world of competitions, girls and guys go through a pile of different emotions. Unfortunately, we don’t have control over the outside circumstances. Break-ups happen, things happen within work environment and everything else that compounds or brings in negativity towards their prep or their program. I don’t like to dwell on negativity. I won’t talk negativity with my athletes because I think that putting a light on an area that he/she is trying to get away from is never a good idea. At the same time you have to provide structure and guidance to get them off of that mindset. That’s challenging sometimes! You have to have this switch to be able to turn it off. People ask me, how do you talk to so many people and manage not to let it effect what you are doing during the day? You have to do that and let it go. MFM: As a nutritionist, what are your thoughts on fad diets and weight-loss products? Do you allow clients to use them while following your program? What is your personal nutrition plan? KO: I have never been a proponent of fad diets only because I think it sets people up for failure. Can they get results from it? Possibly, but it’s like, how do you return to normality? So with me, I am much more toward having a balance, especially when you are training female athletes or female clients. Their hormonal process is very different and a little more delicate. If you don’t keep all of that in check, things can go to a very crazy place. With me, I am all about balancing nutrition and training and I don’t like to do faddish things, or harsh changes. I like to do everything


in moderation and it’s more about allowing the body to adjust to what I am trying to do with it. Unfortunately, extremes can lead to extremes. Like if you are on an extreme program when you come off of it there could be an extreme crash, and that’s what I try to avoid. You don’t want that leading to any kind of eating disorder, or taking a physique from a healthy standpoint to a bad place. MFM: When you’re constantly on-the-go and traveling, how do you stick to your nutrition and work-out plan? Do you have go-to menu items in restaurants and/or exercise routines to follow in your hotel room? If so, what are they? KO: Not nearly as close as I should be, I can tell you that. My biggest problems are my people. Because they are happy and grateful and they want to show me that by bringing me junk food! So I am always getting chocolate covered almonds, cookies, and so on. That’s their way of showing me their love, but unfortunately the rest of me is not processing all this food as well. But whenever I travel I try to find places just like where athletes would go, I look for healthier items on the menu. When I am in between shows like this weekend we are at the Olympian, for the most part you don’t get chance to get away to train but I still look for places where they have little gyms, or somewhere I can go for a walk or do something. To be honest with you, I do a lot of chicken salads; you can find the pretty much everywhere. MFM: Through your numerous endeavors, you’ve been able to successfully establish your name in the health and fitness industry. In the upcoming years, can you see yourself taking on any new projects in the industry? If so, what types of projects? KO: There are always things you try to do improve your services, we are, at the end of the day, a service oriented business. So I have been very blessed for beings part of NPC of the USA and the IFFB pro league. All of my athletes compete there, I have been within this organization now for about

20-25 years and Mr. Manion has provided us a great venue to be able to work with people. As far as projects go, it’s just to provide a better service to my people. It’s hopefully to be able to do more seminars, to spread the word about the national physique committee, or to help people in areas of their lives where they really need balance. I am sure I will come with something, I always do. I just changed my tag line to Body by O fitness evolve. For that very reason, we are always evolving and we are always changing to possibly provide the best service. MFM: You have been beyond successful in this industry thus far. However, have you ever made any vast mistakes that have ultimately ended up pushing your farther in your success? If so, what? KO: I think we learn from our mistakes. When I first started I made a hundred of them. I apologize for >>>

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every athlete I even had, because they were my test subjects. When you first come in you make a ton of mistakes, it’s not a bad thing and it’s how you learn from them and how you turn your mistakes into positives. Have my early mistakes taken the business to a whole other round? Off course it did! Because it taught me how to be careful and how not to have the same situations pop up again. I have been very blessed to have a phenomenal career. I have worked with some of the most prestigious athletes in the industry. You also learn something from every athlete, we all make mistakes, we are human. It’s just learning not to do them on a consistently basis and turning the negatives into positives. MFM: What do you see in yourself, which separates you in a positive way from the rest of the health and fitness industry? KO: Well, again, not anything being the wrong or right way, I think each of us have a certain something that we bring that helps us to differentiate ourselves. With me, it’s my energy and I have always been very passionate, I just didn’t have a place to put my passion in. So growing up in Louisiana all we had was sports, and that’s what we did. Our passion was in sports and once you are done with sports you fumble around until you find something. I was very lucky to have found this, because it was a very good place for me to put my passion in. I am very passionate about my people, I care about them, and I think as trainers and as human beings we strive to do everything we can to put as much of ourselves into people and help them achieve their goals. I know that if you are passionate about what you do, you can build a successful business. MFM: Could you provide us a one to two sentence fitness tip for our Tuesday Twitter Fitness Tip, it can be on any subject nutrition, lifting, cardio, motivation etc. KO: No matter how you train, there are a hundreds of ways to train and a hundred ways to diet. If was

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going to give a tip about anything, it would be to believe in yourself. Never doubt yourself, never be disrespect to your beliefs, and never put the opinion of others above your own. Listen to advice that you are given, learn as much as knowledge as you can but always learn to develop your own thought process and stand behind what you do. Most importantly, ENJOY it! Love what you do because if you are not doing something you love, why do it? So love it, enjoy it, have fun with it, and don’t make it larger than life. Make it fun and if you do that you will always succeed. If your own opinion is the core of your belief, you will always be grounded and keep yourself at a good place.


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IFBB Figure Pro Raechelle Chase

RAECHELLE CHASE www.raechellechase.com www.facebook.com/Raechelle-Chase-IFBB-Figure-Professional-299006786205/timeline www.youtube.com/user/raechellechase?feature=mhee instagram.com/raechellechase

Creating a new life is such an amazing experience and it doesn’t have to be so daunting. When you learn to listen to your body and go with how you feel, you will find that you don’t have to stop working out. Consider a few of my pregnancy pointers and circuit workout and embrace the amazing experience of being pregnant. Remember that not every pregnancy is the same so go with how you feel and trust in the process! www.MOST mag.com || FITNESS

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Photo by: Peter Morris, APSNZ www.photoshoot.co.nz www.fitnessandphysique.co.nz www.whatyoudo.co.nz

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My best advice to to take it day by day because how you feel will greatly vary. Although your doctor can provide you with their opinion about exercising, your body knows best! If there is an exercise a doctor says you can do but it is uncomfortable, listen to yourself. On the other side, remember your own exercise experience before your pregnancy, and remember that often doctors are speaking to the “average” woman that may not have exercised pre pregnancy.

Stick to a regular routine,

especially if you had one prior to your pregnancy! It’s definitely healthy to exercise while you are pregnant. It’s best to stick to a regular routine. This helps to maintain the rhythm of your body. Starting and stopping exercise throughout a pregnancy is much harder on the body than simply maintaining a routine throughout your pregnancy. Of course, you will need to adapt or scale down your exercise routine as your tummy gets bigger, but setting and sticking to a workout schedule is a smart choice.

Go slowly. You can probably still continue to do many of the forms of exercise that you already enjoy. However, you want to take it more slowly than usual. Slowing down will make all of your actions more fluid and safer for your body. Slowing down will also help you with the process of tuning into your body so that you can immediately sense if something is wrong. I suggest no crazy CrossFit-style workouts. Stay cool. Paying attention to the temperature when you exercise is a smart thing for pregnant women. You want to make sure that you don’t overheat your body. This can lead to exhaustion and problems with your body. Make sure that you wear breathable clothing www.MOST mag.com || FITNESS

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that will prevent overheating. Pay attention to the temperature in the room or outside when you are working out. If you start to feel too hot, do your cool down exercises and rest until another time. If you are into hot yoga, I suggest you put this aside during your pregnancy. As pregnancy continues to develop, especially after the first trimester, women shouldn’t lie on their stomachs, nor do they want to lie flat on their backs without support. Be aware of abdominal exercises where you are lying on your back. It is important to avoid abrupt twisting movements as well, especially while standing. Leg raises and any lower abdominal exercises should be avoided.

Tone it down when you get further along in the pregnancy. Be aware of the fact that you are probably going to need to reduce the amount of exercise that you do as the baby’s due date gets closer. This is due to your own physical limitations as well as the increased risk for pre-term labor among highly active women. Listen to your body and tone down your workouts, even if you feel you are capable of still going intense! It is suggested that pregnant women be cautious of plyometric, fast jumping, hopping, bouncing or running during pregnancy, especially after the first trimester. If you were a runner, running while listening to your body may be OK, but it wouldn’t be the best idea to take up running upon getting pregnant.

Breathe! It is so important, always, but especially while pregnant to be conscious of your breath and focus on breathing during exercise. Remember, every woman and every pregnancy is different, so use basic guidelines and listen to your doctor. But remember that there is no perfect pregnancy guidebook that works for everyone. You

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know your body best! Continue exercising, unless advised by a doctor not to. Even if you have to scale down your exercise routine, something is always going to be better than nothing, unless advised by your doctor. Always consult your doctor, as every pregnancy and person is different!


Photo by: Peter Morris, APSNZ www.photoshoot.co.nz www.fitnessandphysique.co.nz www.whatyoudo.co.nz

Raechelle’s Pregnancy Circuit

• 30-second plank • 20 bicep curls sitting on exercise ball • 20 kettle bell triceps extensions on exercise ball • 20 bodyweight squats • 20 shoulder presses on exercise ball

Repeat 3 times

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Photo by: Peter Morris, APSNZ www.photoshoot.co.nz www.fitnessandphysique.co.nz www.whatyoudo.co.nz

Raechelle Chase is an IFBB Figure Professional, Mother of 4, fitness Spokes-Model and entrepreneur. www.raechellechase.com www.facebook.com/Raechelle-Chase-IFBB-Figure-Professional-299006786205/timeline/ www.youtube.com/user/raechellechase?feature=mhee instagram.com/raechellechase

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there is only 1 Truth


MS, CSCS, CCN, CNS, CISSN Medical Exercise Specialist, Certified strength and Conditioning Specialist, Certified Clinical Nutritionist, Certified Nutrition Specialist, Certified Sports Nutritionist

www.brilliantfitnessandnutrition.com www.brilliantathlete.com

Ashleigh Gass graduated from the University of Victoria, Canada, in 2003 and The National Coaching Institute in 2004. She is a Certified Strength and Conditioning Specialist (CSCS), Medical Exercise Specialist (MES), Clinical Nutritionist (CCN), Certified Nutrition Specialist (CNS), and Sports Nutritionist with a Masters degree in Human Nutrition. She is also a GymnsticBodies(TM) athlete/student/coach and new affiliate. Look for SLICE Gymnastics Strength Training developing in Clearwater, FL”. She serves on the Scientific Advisory Board for ARIIX, and is a consultant for MTL (Molecular Testing Laboratories) - a genetic testing company out of Seattle, Washington. MFM: You were involved in many sports at the early age, what was your favorite sport and why? AG: I loved everything about sport but really resonated with gymnastics and tennis. The beauty and strength of female gymnasts was captivating - I spent hours studying and sketching their physiques. Female tennis superstars Steffi Graf, Gabriela Sabatini and Martina Navratilova inspired my every move. Svetlana Boginskaya, the “goddess of gymnastics” made me want to be a Russian gymnast! Growing up, my room was covered floor to ceiling with posters of these athletes. 94 ||

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MFM: Describe your family impact on your motivation and desire to pursue career in Fitness and Nutrition? AG: My family was and is always amazing and supportive. My parents made sure my brother and I was involved in all the community sports and always gave us opportunities to participate. Bless their hearts - the amount of driving back and forth to gymnastics alone was obscene. MFM: You start gymnastics at the age of 3, do you think this is a right age to get involved in this field? AG: That was my experience, yes. Coach Christopher Sommer, professional gymnastics coach and long-term US junior national team coach recommends swimming from birth to 18-24 months followed by mommy and me group gymnastics classes. If the child shows talent and desire, team preparation could begin at age 5 or 6. He’s also clear to dispel the myth that gymnastics is ‘hard on the bones’ – stating that the exact opposite is true. Gymnastics is excellent for developing bone strength. The high bodyweight multiples (10-14xs bodyweight) of plyometric rebounds and landings build enormous bone strength and resiliency.


Photographer: Cris Ware at Siren Studios

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MFM: You played collegiate soccer at The University of Victoria (UVIC), did you ever had dream to become a world soccer player? AG: Ironically no, I didn’t set my sights on the world-class level in soccer. It was a sport I picked up really late in life, around age 18, after making the cut for Vancouver Island’s first elite rep team. For many years we had incredible experiences traveling around the country but I wasn’t a worldclass player. Playing for UVIC during college years, being top in the country, was an awesome ride. MFM: In 2003 you graduated from UVIC and began your life-long love affair with exercise physiology, strength and conditioning. Can you recall a defining moment that lead you to this path? AG: It seems I was born to be, and do exactly who, and what I’m doing now. Athletics, strength, and beautiful physiques fascinated me from a very young age. Influential teachers/mentors throughout school also supported this desire and allowed it to unfold. I was pushed forward, never held back. MFM: You now certified MS/CSCS/CISSN/CCN/ CNS, Is this where you envisioned you’d be when you started? AG: Yes! Without knowing about these degrees and credentials at the time, I knew I wanted to be in the field of Exercise Physiology/Sports Nutrition. If it involved sport and athletics I was there. Always wanted to excel and be among the best, professionally. MFM: What has been your greatest professional success and biggest setback? AG: I haven’t had my greatest professional success yet! As it unfolds, I’ll let you know. Setbacks of course are many, I prefer to think of them as minor zigs and zags. Moving from Canada to the US and starting from scratch certainly had its challenges. Building everything while being in a Masters Degree full time was

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rather contortionistic but worked out very well. Compared to many, my setbacks have been more about structure and streamlining life as opposed to truly falling on my face. MFM: What are the most important skills that your job demands and who are some of your most important clients? AG: For my own happiness within business and working with clients, I must always feel ‘on the ball’. Certified Strength and Conditioning Specialists must have excellent technical ability while also being great coaches. We must make correct decisions with all clients, athletes or not, as we are essentially guiding/helping to manage the health and performance of these individuals. Excellence, day in and day out, requires sharpness of the mind and body. All of my clients are high-performing, influential, successful people - some are adults, some are young athletes. MFM: What parts of your work do you enjoy the most and greatest stresses at work? AG: To say I have work-stress would make me a fool! I get to work with dedicated, hard-working people every day in a safe environment full of other happy, positive people that want to be there. You know, I’m not stuck in a desert somewhere wondering if my teammates and I will live another day - so really, not much to stress about. There will be the ’challenges of expansion’ etc. very shortly, however, I’ll always minimize my use of the word ‘stress’ when dealing with first world problems. MFM: Based on your experience in the industry, what do you think are the most respected schools/departments in your field that really make a difference for graduating students? AG: In Canada, The University of Victoria, University of British Columbia, McGill, and University of Toronto are world-class. There are


Photographer: Kontaxis George

many elite exercise physiology programs around the US, apologies for lack of specifics as I didn’t do my undergraduate work in America. Top organizations for CSCSs / Sports Nutritionists include The International Society of Sports Nutrition (ISSN), National Strength and Conditioning Association (NSCA), Australian Institute of Sport (AIS) and organizations such as GymnasticBodies, The Poliquin Group, The American Council on Exercise, etc. MFM: Tell us more about Molecular Testing Labs and science of Molecular genetics? AG: Molecular Testing Labs™ (MTL) is a CLIA certified and CAP accredited testing laboratory that specializes in the cutting edge field of Molecular Genetics. The science of Molecular genetics uses molecular biology to identify information coded into the genes of a specific individual and how this information is expressed in that individual. The personalized DNA test results help people understand their genetic makeup, and provide actionable steps to achieve optimal health. Whether you’re a CrossFitter, marathoner or just plain health nut, MTL provides specific knowledge

to help you better understand your body to maximize performance, endurance, muscle gain, recovery acceleration and overall wellness. This window into an individual’s genetic code becomes an “owner’s manual” that highlights what is going on inside your body; and how to best tailor your fitness and diet regimen for optimal results based on your body type and physiology. I work with MTL specifically in their FitnessDNA department – it’s been an incredible experience so far. MFM: What do you think is technology biggest impact in humans fitness conditioning and nutrition for years to come? AG: In the strength and conditioning industry we’ll see better integration of multiple aspects of performance including sports medicine and physical therapies, sports nutrition, sports psychology, and of course the conditioning aspects. We’ll see refinement of biomechanics and performance analysis, performance monitoring and recovery in general. Recovery is fascinating and boils down to mastering many of the basics of life including sleep and nutrition.

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Further to that, as one of my mentors, Coach Christopher Sommer says, “you guys (meaning CSCSs and strength coaches generally) are excellent at developing world-class strength but terrible at developing world class mobility”. He’s right! Many of us as coaches/athletes are quite broken down in our 30’s because of this gap. Thus, the future of human conditioning will involve merging disciplines: mobility + flexibility + strength and power. And not always with external load. On the nutritional front we’re really getting deep into teaching people how to care for themselves at the most basic level. For many years now most people have completely lost track of skills like grocery shopping, food preparation and cooking. I see young athletes and adults alike struck with bewilderment at the thought of cooking whole food and eating anything not in a box. So to think advanced nutritional strategies will work with someone who can’t scramble eggs and vegetables is a bit ridiculous. Thus, I believe the biggest impact in human nutrition in the years to come will be a systems-based approach to teach people all the basics of food and cooking, then layer on fancy stuff like gut health, nutrient timing, sports nutrition, etc. When you have daily basics mastered you can really begin deeper performance enhancing stuff. MFM: What is your philosophy on Nutrition? AG: My approach is Paleo/modified Paleo + sports nutrition depending on the individual I’m working with. As mentioned above, mastering the daily basics so you’re not opening an empty fridge every morning is crucial. If you’re sick, you’ve got to work with a Functional Medicine Practitioner and let food be thy medicine and get away from the drug/ symptom management protocol that’s dominant out there.

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Photographer: Cris Ware at Siren Studios

MFM: What’s your advice on “healthy diet”? AG: Don’t live on processed foods or eat out 3 times/day unless you’re going to the buffet at Whole Foods! Consume nutrient dense plant and animal foods (meats, seafood, organ meats, greens, roots and tubers, fermented foods, vegetables, herbs, spices, fats and oils). Supplementation is often critical and necessary for folks either coming out of chronic illness or under heavy training/work/ life demands. Don’t eat gluten and minimize grain consumption - sorry, but I’ve yet to meet someone who said “you know, I feel/look/perform really well eating a high grain diet and am going to ramp it up a bit and really kick some ass”. It just doesn’t happen. MFM: Do you have Dietary Guidelines for your clients? AG: Yes. We start with an educational system (coming out soon) that teaches people so much


Photographer: Cris Ware at Siren Studios

about food and how it interacts in the body. That’s an important step because people don’t often know what we know as coaches and nutritionists. So we get on common ground and develop the best guidelines from there. The basics include ramping up intake of nutrient-dense foods while eliminating the high sugar/processed carbohydrate junk they’re used to. It’s a gradual process. MFM: Do you study your clients eating habits? AG: Continually. The better their eating habits get, the better they get - always and without exception. I can tell what somebody eats and drinks from across the room. MFM: How much of a nutrient is too much? AG: Anything causing toxicity at excessive dosages or causing the body to weaken and fatten over time. Daily, dominant intake of refined, packaged carbohydrates is too much. Trans-fat intake from fast-foods is too much and damages the body immensely. It’s usually lack of nutrients causing problems as opposed to too much of

something - but of course there are exceptions to this. For example, aggressive, long-term supplementation of Vitamin D can cause problems (kidney stones, nausea, and high blood calcium levels) IF blood levels are consistently over 200ng/ dL. However, this blood level is about impossible to reach through a great diet and regular sun exposure – most people are severely deficient in this vitamin. MFM: Any suggestion on food digesting? AG: Digestion is a complex process so we’ll start with the basics here. Chew, rather than inhale your food. Digestive enzymes from the salivary glands in the mouth need time to kick in and work their magic – if you’re always inhaling food on-thego, this first step is essentially skipped. People who report a massive ‘knot’ in their stomach after eating have usually inhaled their food rather than chewed it. Keep in mind though, slowly chewing garbage food won’t help digestion one bit – to fix digestion you must begin my fixing the types of food you’re eating.

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Photographer: John Hawley

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MFM: How do I know if nutrition information I find on the internet is reliable? AG: Unless you really study where the information comes from or follow well-known practitioners, you won’t know what’s reliable. As a rule, follow practitioners with a good education in the field as opposed to general opinion authors or those dramatizing the latest ‘research findings’. I regularly follow Chris Kresser, Robb Wolf, Mark Sisson, David Perlmutter, David (Avocado) Wolfe, Dr. Mercola and Dr. Kirk Parsley.

MFM: Will you write a book, if asked by a publisher? AG: Absolutely.

MFM: Any other certification at work? AG: As an athlete I’ve been working within the GymnasticBodies (GB) system for 8 months or so and will be expanding in this direction with business as well. My priority is a refined merging of 3 intimately connected worlds: Strength and Conditioning/Gymnastic Strength Training and Sports/Clinical Nutrition. Once this is underway, I’ll entertain PhD possibilities.

MFM: Where do people find you if they want to seek your advice? AG: www.brilliantfitnessandnutrition.com / www. brilliantathlete.com. I also work with clients from a distance and book SKYPE consults on a regular basis.

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MFM: What’s in plan for 2016? AG: All the above! Expand business systems, evolve immensely as an athlete and coach, spend as much time as possible with the guys and gals I love the most (STS/Raider Project/VHP/GB/ Smokecheck/Reyas) and simply excel. Building platforms for others to succeed.


READERS Spotlight

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Photo by: Arsenik (Arthur Kwiatkowski)


IFBB Bikini Pro athlete & Full Time Mom

www.facebook.com/magdalena.coffman Instagram: @magdalena_coffmanpro

By: Darcy Tharp

itness pro, Magdalena Coffman, only started training and getting serious about her own self-improvement a mere three years ago, yet has already achieved champion status, a killer physique, and locked down multiple sponsorships. Born and raised in Poland, the dark haired beauty moved to the USA at the age of 15, not speaking a word of English at the time. With the same drive and initiative she would later use to accomplish her fitness goals, she managed to adapt to her new surroundings and graduated college with a marketing degree, moving from Chicago to Washington DC with a new job offer. She didn’t know anyone there, yet she thrived on the challenge of a new place and welcomed the change of scenery. Magdalena ended up getting married in 2008 and now has two children (5 and 4 years old), along with an Alaskan malamute puppy who loves to go on morning runs with her and is her best workout partner. Surprisingly, fitness was

never part of her life growing up, and now the rising athlete says it’s her huge passion. She started off doing Crossfit, then moved to a regular gym as she was preparing for her first NPC competition back in August 2013, where she placed 1st in her class. She ended up doing two more amateur shows which yielded even more trophies and prepared her for her first national show, the 2014 IFBB North American Championships. In her first national event, the relatively new fitness lover succeeded in not only winning her pro card, but also took the Overall title. With the momentum gaining and still not stopping, the avid trainer competed in three pro shows back to back in the spring of 2015, and placed 8th at the Toronto Pro. Currently Magdalena is slowly preparing to start her prep for IFBB Iron Games in Culver City, CA”, which she will be doing this November to close off the year, as well as study for her upcoming CSCS (Certified Strength and Conditioning Specialist) exam.“I take a lot of pride in motivating and inspiring others in achieving their fitness goals!”

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READERS Spotlight

Photo by: Arsenik (Arthur Kwiatkowski)

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Photo by: Arsenik (Arthur Kwiatkowski)

How Does Magdalena Achieve Her Body? Nutrition: I do a high protein diet which consists of chicken, egg whites, fish and some flank steak. I usually will have two servings of complex carbs plus some fats such as peanut butter, avocado or flax seed oil. I eat 6 meals per day and try to get in about 1.5 gallons of water in on a daily basis during my growing season and 2 gallons when I am dieting for a show. I do have cheat meals about twice a week and once per week during competition season.

Training: I train 6 days a week and each day is dedicated to a different body part. Mondays and Thursdays are my legs/glute days, Tuesday is a shoulder

day, Wednesday back and Friday arms. Chest on Saturday, but that is my least favorite body part to train. I still do some HIIT cardio when I am not prepping for my shows but that increases significantly when I get ready for a competition. Recently, I have been adding more agility training and boxing to mix things up and improve my overall conditioning.

Supplements: I go between ON 100% Whey Gold Standard and Beverly International UMP. They have some amazing tasting proteins. My go to for preworkout is ON Gold Standard and I make sure to take glutamine after my training sessions to help with recovery!

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READERS Spotlight

1. I credit a lot of my success to my: A) Talent B) Family C) Tenacity D) Other I would have to say it’s a perfect balance of my loving family and my tenacity. With their support, I am able to relentlessly pursue my goals and stay focused while doing what I love! 2. Favorite dessert: A) Frozen yogurt B) Ice Cream C) Dark Chocolate D) Other I do love dark chocolate, but when I want to splurge a little more, caramel apple pie gelato by Valenti is my go to! 3. My favorite part of my body is: A) Abs B) Legs C) Butt D) Other Definitely legs! I love training them and they have come the furthest since I began. I work them twice a week with heavier weights as well as incorporate lots of lower body plyometrics. 4. Most important dos and don’ts in my fitness exercises: Proper warm up, correct form and technique, as well as mind and muscle connection are crucial to achieving optimal results and avoiding injuries. Be patient and do not take shortcuts because real results take time. Have a plan of what you want to accomplish; always write out and see your short and long-term goals daily to help to increase your focus in achieving them. Have a consistent schedule of working out so that it becomes a habit. Hire a coach that will be honest with you and dedicated to helping you reach the best version of yourself. And most importantly, have fun doing it!

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Photo by: Picture Groove (Sarah Lyons)

5. If an up and coming fitness talent asks me for advice, I’d tell them: Be dedicated 100%, work hard and leave the industry with the same humbleness as when you entered it. Always know your self-worth and be able to understand that everyone will have an opinion and that yours matters most. Do not compare yourself to others, and instead be happy for others’ successes. Everyone is unique and brings something different to the table. And finally, do it for the right reasons…you’re way more likely to last and not get burnt out too fast! 6. Nutrition Philosophy: I always go by the 80/20 rule unless I am preparing for a show, where I eat 100% clean. The 80/20 rule means that 80% of the time you eat


healthy, nutrient dense meals and the remaining 20% you allow yourself to eat your favorite foods. Obviously everything in moderation. It is a great approach to healthy eating habits and you are more likely to stick to it and enjoy yourself at the same time. 7. Active to do list for Mom’s: Being a mom myself, I understand what it takes to raise a family and still find time to exercise and eat healthy. It is not easy but definitely doable! To keep on track during the week, it’s important that you prepare ahead of the time. Make all of your and your family’s meals on Sunday. If you can’t make it to the gym on a certain day, go the park or hit a trail with your kids for a walk or run or do some jump rope in the garage. Writing a food log helps you keep from eating those leftovers on your kids’ plates. Every calorie counts. Keep a stash of healthy snacks at home and in the car so that you’re less likely to reach for something bad. Ever since I started my fitness journey, my kids eat healthier too. 8. Look for my upcoming videos, books, sponsorship, projects or others: I am currently working on my website, which will be filled with nutrition tips, my favorite exercises, cardio ideas, and more! It is still in the very early stages, but for now you can follow me on Facebook at www.facebook.com/magdalena. coffman or Instagram @magdalena_coffmanpro I do both online coaching and training. Contact info can be found on my social media accounts. In addition, I am sponsored by CJ Elite Suits and Glam Competition Jewelry as well as Fit Foods 2 You, a meal prep company that provides me with delicious meals. Photo by: Arsenik (Arthur Kwiatkowski)

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READERS Spotlight

Photo by: Arsenik (Arthur Kwiatkowski) | www.facebook.com/arsenikstudiosinc | www.arsenik.com

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Blackstone Labs and Prime Nutrition affiliate

instagram.com/kimmifit Photo Credit: Brian Landis www.landisphotographic.com

tarting ballet at the age of 4 and gymnastics at 8, Kim has always lead an active lifestyle. Her parents set a great example by taking her hiking, running and cycling outside on a regular basis. After going to hours of ballet and gymnastics every day after school for 12 years, she decided to make a change and join the track team. Her coaches began to teach her proper lifting techniques for building the strength and power necessary to excel in the triple jump. At the end of high school she moved on to college where she studied microbiology. Having been interested in how everything works from an early age, she was naturally drawn to all things science. She found a passion in learning about how the human body functions on all levels. Being in an environment with peers, down time and freedom she struggled to maintain a balance between the discipline needed for educational success and going out with friends. After losing a lifelong friend and college roommate in the same year she made changes that laid the foundation for a positive and healthy life. With a new house and a new roommate it was time for Kim to settle into a new routine. Going to the gym and cooking healthy meals became a daily ritual for them both. She was able to maintain a happy and balanced lifestyle lifting weights and running with her dog. Drawing motivation from each other, Kim and her roommate were able to develop a friendship that continues to this day.

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After college, Kim moved to Philadelphia where she began working for a local gym. Being immersed in the fitness business and surrounded by personal trainers, it was only a matter of time until Kim had the urge to pursue a career helping others achieve their fitness goals. She started working out with the trainers and shadowing them on how they trained different clients while preparing for her certification. This lead Kim to years of assisting people in their own journey to develop a healthy and positive lifestyle through personal training and ultimately resulted in a opportunity to work for DavidBartonGym. She started with the prestigious gym brand in October of 2014 opening a location in Philadelphia. Excited for the chance to move into a management position, Kim took the option to transfer to Las Vegas in May 2015. Moving 2500 miles away with little notice had its challenges but with the support of the company, family and friends, Kim prospered. She is currently the general manager of a $12 million upscale gym located in Tivoli Village and is still pursuing her goals of staying healthy, fit and active.

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1. The upside to be a manager for a gym: A) It brings attention to good things I do B) People friend me in social media all the times C) Don’t have to go to the gym to exercise D) Others Answer: I can workout on my break and I get to interact with people who want to change their lifestyle to include fitness. I love seeing my members make progress while enjoying the atmosphere of our facility. 2. I feel most powerful when: Answer: Leg day!

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3. My secret to looking so good is: A) Healthy diet B) Avoid stress C) Be the early bird D) Others Answer: Finding a good outlet for stress relief and eating burritos 4. List of exercises best to have a partner: Answer: I usually like to have a partner for core workouts and yoga. Otherwise I’m not always motivated enough to really focus.


5. I’m addicted to: A) Social Media B) Chocolate C) Reality TV D) Others Answer: Chipotle and naps 6. Secret to sexy abs superfast: A) Single-Leg Lift B) Tummy Tuck C) Bent-Knee Crunch D) Others Answer: A better diet!

8. Best fashion trends for the gym: Answer: Man leggings (meggings) 9. Most popular classes at my gym: Answer: Ass, abs and arms Bootcamp Six pack attack 10. Favorite machines at your gym: Answer: I don’t use the machines in a traditional sense. Hamstring curl here has to be my favorite because it is set up perfectly to do hip thrusts

7. The Most filling foods: Answer: Pizza, pizza and more pizza

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Photo Credit: James Patrick www.jamespatrick.com

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AFAA CPT/ ACE Fitness Nutrition Specialist/ NETA Healthy Lifestyle Coach

www.susanelleharmon.com instagram.com/suelifestyles

It’s ok to be happy, even if your goals are not yet met. We have goals in our minds, but they seem so far away. What are we supposed to do in the mean time? Weight loss and fitness goals are a huge hurdle to happiness. Should we wait for our fit body to appear before we start behaving with confidence and satisfaction? No way!! Be sexy now! Let yourself feel the way you want to feel now and you can accomplish your goals. If you want to be a champion, start acting like one. If you want to be more fit or have a better lifestyle, feel that joy now. It’s not about the number on the scale or the size of your clothes. It’s so important to recognize the journey and the joy in the process. When you discover what exercise and meal plan works for you, things will come together. It’s important to celebrate your success and find joy in your exercise. Do workouts that are fun and find recipes that are healthy and balanced.

Find exercises that you really enjoy doing. If you hate running, don’t do it! Feel the freedom of movement. Get outside and walk through nature and feel the cool breeze or the sun on your shoulders. I was walking outside and a fine mist of

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rain started to sprinkle down and it felt so wonderful on my skin. Start to appreciate activity and find joy in exercise. When you are excited about the exercise you do, you will be more inclined to continue it. Get some vitamin D and try a different variety of exercise. Change up your fitness routine so you can recruit new muscles and try different workouts. Pick up a sport you love, or a new activity. You can feel like a kid again or master a new skill.

I used to spend hours a day exercising. I did about 15 minutes of light weight training and did about 1-2 hours of cardio. I had memberships to multiple gyms so I could exercise twice a day and nobody would say anything. I would also workout in my basement after playing sports at school or run bleachers. I forced myself to put in extra effort, thinking it would make me a better athlete or look better. The reality was it was making me weak and feel bad about myself. Now, I never go more than 90 minutes of exercising without getting the proper fluids or a meal. I’ve been working with trainers trainers for the past decade and it inspired me to become a trainer to help people reach heir goals safely. Strength and happiness has always been my end goal.

Flexible eating There is a new trend in eating called flex eating or flexible meal plans. It takes into account your macronutrients for your weight and lifestyle. If your macronutrients are satisfied each day you are set. This is a wonderful concept and great for people who live active lifestyles, and want to maintain a healthy weight. If you mess up and eat a junk food, you can still stay on track because the macronutrients fit into your daily plan. It’s so great to see how popular and mainstream flexible dieting has become. Everyone makes mistakes and nobody is perfect with their food choices. Choose the plan that is best for you and allows you to have the most success. It’s not ok to feel bad for your choices. If it was easy to always make the best choice, we wouldn’t need to go to the gym. The joy of a healthy lifestyle is to find the fun in exercise and making food creative and fun!

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When a negative thought strikes, write down what triggered that bad mood. Maybe its when you pick up that bag of chips or have to do the dishes. The key is writing it down and you’ll begin to see patterns in things that create your bad mood. We can’t fix everything, but we can also notice what creates happy feelings and do more of that good stuff. Once we steer ourselves to better moods we can be better friends, mothers, wives, daughters, girlfriends etc.... the list goes on. We are the ones in control and if you feel out of control its time to take inventory about what is setting you off.

When you embark on this healthier lifestyle, there is no need to explain yourself to people. Be confident about getting your life on track. Pat yourself on the back for giving up a behavior that wasn’t serving you. Live the life that you’ve always wanted to live! Nobody can do that for you, there is no need to ask for approval or explain your truth. The path that you’ve discovered, is the right one and your happiness will show. There will be no need to put yourself down anymore or explain your mission. Your dreams deserve to be lived. Every day that you live out who you really are, you inspire one more person to do the same.

Look at how far you’ve come, just by changing small bad habits you are better. Some days I just marvel at the fact that I’m not

comparing myself to others and I know sharing my story will inspire others to get to their best self. When I meet people for the first time, I feel like it’s a chance to help them or learn something new. Having a zest for life, loving people and getting excited to share your story and struggles will propel you to something better. Chose to focus on how your struggle has made you stronger.

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Don’t Blink Photographer

www.ajgfilmproductions.nl

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Model: Gewoon Myrth MUA: kim Jehenson

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Most Magazine - Fitness ISSUE NO.8  

Fitness, Celebrity & Healthy Lifestyle Magazine | Fitness Entrepreneur Paige Hathaway, 3x Ms. Bikini Olympia Ashley Kaltwasser Exclusive Int...

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