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ATHLETE:

ASHLEY HOFFMANN

Photo Credit: LHGFX Photography


AMPLIFY YOUR WORKOUT KINETIC ™

VOLT ™ PRE-

INTRA-

WORKOUT

WORKOUT

RECOVERY

AMAZING FLAVORS

/neonsportbrand

ENERGY

@neonsport

CREATINE FREE

@neonsport

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


ATHLETE:

JEN JEWELL

Photo Credit: LHGFX Photography

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


THE “I’M GOING TO

LOOK BETTER

THAN YOU IN MY

BIKINI” STACK WEIGHT LOSS*

ENERGY*

FOCUS*


Fall is here and that means everyone is gearing up for an action-packed sports season with all of their favorites. This year in the UFC promises to deliver big to fans with the debut of the women’s strawweight division, dedicated to the tiniest and toughest women in the sport. Fitness Gurls is excited to feature Felice Herrig, the girl with knockout looks and knockout moves who is also starring on the reality series “The Ultimate Fighter” premiering September 10th. In addition to revealing what life is like as a UFC “TUF” Fighter for Felice, this issue brings you, as always, some of our favorite Fitness Gurls along some fresh physiques you are sure to admire. For Fitness Gurls the next couple months means some exciting developments as our company and brand expands, and we invite you to stay tuned on social media and our website where we will share exclusive announcements about what is going on behind the scenes of Fitness Gurls.

ON THE COVER FITNESS GURLS September 2014 Model: Felice Herrig Hair & MUA: Elspeth Polt Photography by: LHGFX Shot in Columbus, OH www.fitnessgurls.com


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How did you get started in fitness? I always wanted to model but was heavy growing up and decided in order to reach my goals I’d have to shed 50 lbs when I was 19. I fell in love with working out and it took off from there. How do you stay motivated in your career? Helping to inspire other people keeps me motivated the most. I know the journey can be hard mentally, especially to a beginner so being able to help them makes me want to become more successful in the fitness industry and life in general. What’s your favorite music to workout to? Anything from dub step to industrial heavy metal What’s your favorite cheat meal? It’s more like a cheat day...I start with a bowl of cereal, followed by lunch at Baby Blues BBQ in Venice, and top it off with a bowl of ice cream. How do you deal with cravings? I don’t deprive myself-if there’s something I’m craving really bad I eat it...I just make sure to put in an extra intense workout to make up for it. What does your diet consist of? Anything I want besides carbs or a lot of sugar. I eat a sort of Atkins or South Beach diet if you had to label it. What are your 3 favorite exercises? Squats, hip abductor, and bottoms up for abs because I love having a booty and I want to accentuate it more by having a tiny waist. Which female celebrity’s physique do you admire the most? Salma Hayek because she has beautiful curves and works out really hard to keep it in all the right places. What celebrity male’s physique do you find ideal on guys? Arnold Schwarzenegger or Gerard Butler in 300. I find men that have full chests with abs and good arms very sexy and large men make me feel tiny-I dig feeling small and safe. What supplements would you use or recommend? I have tried nearly every product on the market and I may be a bit biased, but after reading the ingredients and trying it-I definitely would recommend 5% Nutrition’s Kill It & All Day U May. The pre workout(Kill It) amps me up just enough without taking away from my workout or making me feel sick and the Amino drink(All Day U May) has the best ingredients to get you through your workout, your day, and even has joint support, liver support, immune support, & digestive enzymes to help you process all the food we eat.

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What’s next for you? I currently co-own/manage a clothing line, Love It Kill It and may be expanding to other apparel soon but the possibilities are endless. Do you have any advice or inspirational words for someone who is aspiring to get into the fitness world? If you have goals in life they are always within your reach. You just need to be willing to sacrifice, put in the hard work, and enjoy the journey!!


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What first inspired you to compete? I was a former athlete, I played soccer, basketball & NCAA Division 1 softball in college, I was looking for something to start training for again. How long have you been competing? I have been competing for about 2.5 years

What is your favorite body part to train and why? ALL of them, truth because they all work together. You don’t just want a house with nice shutters, you want the whole package.

Do you have a funny/awkward/stand-out stage moment you can share? Not really, they’re all always such a blur. You walk off and everyones asking each other “how did I do?” “did that look ok?” haha performing on stage is one of the most unique senstations.

Top three favorite exercises? I guess if I had to pick, I really like walking lunges, wide grip pull-downs & shoulder press.

Can you give us a snapshot of what a typical day looks like for you? My typical day starts with fasted cardio assisted by my Prime Nutrition Fat Burner, then meal 1 with my Phytoform! Work all day, eat meals 2-5 then home and off to the gym at night for a lifting session powered by my Prime EAA’s, PWO/STIM capped with some glutamine. At night I have meal 6 & then take my sleep/GH & then the next day I do it all over again, it’s like “Groundhog Day” but with more eating and muscles haha.

Favorite cheat? Burgers and those that know me, know Five Guys bacon cheeseburger, all the way with a side of cajan fries. Heaven in your piehole.

Favorite diet food? I always like all the food on my plans, true story.

Where do you see yourself competitively and professionally in 5 years? Having fun living life, keeping fit & healthy.

Apart from working out and staying in phenomenal shape, what is something you absolutely love doing? #Yourmom.... Ha Ha Ha Ha I’m sorry ahahah... just kidding, just kidding, but that’s what I love doing making people laugh! I think we can all agree that life isn’t always sunshine and lollipops, so if I can bring a smile to someones face during the day, it makes me happy, I like jokes, jokes all day long just because we’re all working hard doesn’t mean we can’t laugh while we’re doing it. What keeps you motivated? My DNA, seriously it’s just what I do, what’ve I always done and what I’ll always do. I’ve been training long before the stage and will continue long after; as my Grandfather always told me “movement is the best medicine”. What is one thing you wish you knew when you first started your competitive career? Hmmm nothing really, I think we all learn best through our own experiences and thats one of the coolest things about this lifestyle not just this sport. The continuous learning, it NEVER ends; just when you think you’ve figured something out perhaps about your diet or training…your body goes and changes on you! It’s pretty cool and one of the things I love about it, the learning is never over you can always improve, always get better mentally & physically.

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If you want to increase muscle mass and gain weight, remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass. Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses. Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue. muscle-gainIf you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder. Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you. The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work your muscles, they won’t grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

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How did you get started in fighting? I grew up watching my Dad in martial arts. It was always something I was interested in, that and many other sports. There were 5 kids in my family and not a lot of money to go around so I never got to participate in sports, despite being really athletic. I worked pretty much full time all through high school and when I was 18 I still really wanted the chance to be able to compete. My brother in law taught kickboxing classes So I went in. The first day I was there all the fighters were getting ready for a national tournament. From day one I knew I wanted to be a fighter. I had my first fight 3 months later and the rest is history. When was fitness start becoming important in your life? Fitness was important to me since I was in 6th grade. I always remember watching my dad train my entire life. He was a body builder and martial artist. He was really healthy, always reading the health and fitness magazines. I remember I had these 5 pound dumb bells. I use to use do all my own little workouts with them and when I developed a little bicep I just thought it was the coolest thing. I became obsessed with getting a 6-pack and remember I would do 1,000 crunches over night. I’m a very obsessive person so thats when I knew health and fitness was always going to be a huge part of my life. In fact its around that time I dreamed of becoming a fitness competitor rather than a fighter.

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You’re going to be on The Ultimate Fighter 20. This is the first time StrawWeights will be in the UFC. How big is this opportunity to not only be on the show, but to be in the UFC? This is every fighters dream, and a few years ago women were not even in the UFC and Dana White said they never would be. Whoever wins the show will be the first ever UFC straw weight champion and that right there is huge. As much as I would love to win that belt and have been doing everything in my power to make this a reality I’m just really excited for this opportunity. Once again women are making history and no matter what I can always say I was the first set of straw weights in the UFC and on the very first cast of all women fighters on The Ultimate fighter. That in its self is an accomplishment. I”m not trying to focus on the outcome just the journey at this point. My mind is in a good place right now and at the end of the day I’m thankful to be living out my dreams and doing my passion. What is your fighting style for people that don’t know about you? Well that’s a tricky question, I wouldn’t claim to be the best in any particular style like striking, BJJ, or wrestling but I do believe I am one of the most well rounded straw weight right now. I did start off as a kick boxer 11 years ago and racked up many kickboxing titles as an amateur and pro but I

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HAIR AND MAKEUP BY ELSPETH POLT


have evolved so much through out the years. Especially when I started training at Team Curran 5 years ago. They’ve gotten my ground game up as far as the jiu jitsu goes and also with my wrestling as well. I train hard and I’m determined. For me it’s always been important to become a well rounded fighter and I am comfortable on the ground and on the feet... If I put together the tools I have developed I’m gonna be hard for anyone to handle. I am very aggressive. I was given the name “Lil Bulldog “ for that reason. No matter what I come to fight and I don’t back down. I take the fight where ever it needs to go to win and don’t just rely on one skill set. What does your diet consist of? I’ve always been really healthy and I’ve done it all. I was a raw foodist for about 1 year and then a vegetarian for 2-3. Right now i’ve been working with a really well known and sought after nutritionist Fakhri Mubarak and all my meals are prepared for me by a company called Fuel-up. So everything is perfectly proportioned out for me. I’m not going to go into complete specifics about my diet because thats my little secret. But my Fakhri has based my current diet on my blood work and on getting me to the lowest weight I can be with the most amount of muscle and strength as possible, with a specific ratio of carbs, proteins and fats. How does your typical off day look like? LOL day off… I don’t get those too often. I usually take the weekend off, saturday and sunday but as of late I really have only had sunday off. My parents live about an hour away. I like to go home every weekend and spend time with them and my brother and sister in law who just had twins. I also love going to my favorite local coffee shop, Conscious Cup and just sit and read and relax and drink my Americano. It use to be the raspberry mocha but with my strict diet my nutritionist doesn’t let me have that.

always been self motivated and self driven. But I guess thats a good thing. You have to search within yourself to find that motivation. If you let outside factors determine your motivation then what happens when those outside factors aren’t there? Then you’re left with no motivation and then you become lost. What body part are you most proud of? I’ve always had really strong legs so i’ve never been so proud of them because I’ve always had them. For a long time it was my arms because I know I worked really hard to get them as defined as they are. But at the moment it’s my abs. I was convinced that I wasn’t capable of a 6-pack. I thought it just wasn’t in my make up. But ever since my nutritionist put me on this diet I realize that your abs are all about the diet. My training hasn’t changed. Yes right now leading up to the show i’m training a lot more and my intensity is up but it wasn’t until I started working with Fakhri that I developed a 6 pack.. So that is what I’m the most proud of because I really had to work for it. Which female celebrity or fighter’s physique do you admire the most? As for fighters, I love Julia Budd’s body. I have always really admired her physique. I’ve always liked the muscular, fit look on women because I can appreciate it and I know how hard it is to achieve. I’ve worked with and been sponsored by Allmax Nutrition for about 4 or 5 years now and I go to all the events like the Arnold Classic, and the Olympia so I get to be around the fitness industry and see all the bikini and figure competitors. For bikini competitors I really love Chaundra Bagwell and Noemi Olah’s bodies. And for figure I really like Candice Keene. And for celebrities I like Jessica Biel’s body. Again I have always been into health and fitness so the bodies I tend to like are the ones that are a little more muscular.

Does being around professional athletes in the UFC motivate you to be more fit in your own life? No. haha I’m sure you want me to tell you yes but i’m going to have to go with no. The thing with me is i’ve

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What are your 3 favorite exercises? power cleans to jerks, sled sprints, and sled row drags. Because I complain the most to my trainer while i’m doing them but thank him in the morning because the hardest workouts are the ones I get the most results from. How do you balance your petite physique, while still having good muscle on your frame? I have good genetics from my dad as far as developing muscle I believe *Thank you daddy! But I do have a small body frame and I like to keep it like that. I work with my strength and conditioning coach Dave Davis 3x a week and he really knows his stuff. We work on a lot of functional weight training with plyometrics and my own body weight and he knows just the amount of weight I need to be as strong as I can be for MMA without getting too big to where I can’t make weight or to where I’m too bulky to where it slows me down. I also get so much cardio in with the wrestling, jiu jitsu and striking sessions I do at Team Curran that it all evens out. I really do have a good team around me. Between all my coaches at Team Curran, my nutritionist, and strength and conditioning coach we have a system down and know the desired results I need to achieve. First and foremost i’m an athlete. So all the workouts I do are for mma, not to have an esthetically pleasing body. My body is what it is with all my mma training and that really it. None of my coaches train me for looks. What supplements would you use or recommend if any? All the supplements I currently use are from Allmax nutrition. All of their products use very high end pharmaceutical grade ingredients. So they’re very pure. Right now for the past 6 months i’ve been training 2-3x a day so my supplements have been very important. Especially for my recovery process. Every morning I take a multi-vitamin- Vitastack, during my workouts I sip on amino core. Before meals 2 and 3 I take digestive enzymes. After my workouts I mix 1 scoop of Isoflex with BCAA’s and glutamine. For a long time I was against taking supplements but I noticed a huge difference in my recovery and soreness taking them. And the sooner you recover the more you can train again.

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Top 5 tips for people who want to get in shape? Remember that fitness is not a sprint. Its a marathon and should be a lifestyle change. Realize that true results don’t happen over night.. Theres no miracle pill or short cut. So embrace the grind and the small improvements that you make. Pick one thing thats fun to you such as a dance class, a yoga class, weight training, swimming. whatever it may be. If you have fun with it you won’t feel like you’re working out. And the results you see become addicting and make you want to keep doing more and more and pushing yourself more and more. I really don’t know how many tips that was? It was more like a run on sentence of a whole bunch of really good tips... so that will have to be enough.


Everyone knows that nothing turns heads like a defined full set of abs. And hey, chicks love em. What more needs to be said. Contrary to popular belief, the abs or Rectus Abdominis is really only one muscle. It stretches from the top of your pelvis up to your ribcage. The “six-pack” as it is called is merely sections of this one muscle. Dispelling the Ab Myths: The action of any muscle is simply to contract. And as you can’t contract half your bicep or quad, it makes sense that you cannot contract half your abs as well. Therefore the myths about “upper ab” and “lower ab” training are total nonsense. I’m not discounting those training methods but the simple fact is that if you can’t see your lower abs, it just means you’ve got fat covering them, not that you need to work them harder.

working your abs because of the repeated strain and exhaustion of your muscle producing catabolic, lactic acid build up.

pull with your hands to get the last few reps out, which will put unnecessary strain on this fragile part of the spine.

What Really Works:

Alternative:

What does strengthen your abs is what strengthens any other muscle in your body. Contraction! In this case – Decreasing the distance between your rib cage and your pelvis. So we come back to the good old sit-up. But there are a few things to keep in mind. Firstly, forget about the cool all-the-way-up sit-ups you see in the movies. Your abs are fully contracted when your shoulders are about 5 to 6 inches off the ground. So don’t bother trying to impress or outperform someone by touching your elbows to your knees. It does nothing for you. Crunches as they are sometimes called are the way to go. Secondly, don’t wedge your feet under something to help you get up. You don’t need to do this if you are doing crunches properly anyway. Your legs should be at 90 degrees to each other and your knees at 45 degrees to your waist. If you need to, use something to press your heels back against to stabilize yourself. This way you will use your hamstrings instead of your hip flexors which will keep the focus on your abs.

Say goodbye to hanging knee-raises, straight-leg raises, and any other type of leg raises for building your abs. They simply don’t work. The primary role of your abs is to stabilize your body. When you raise your leg for example, your hip flexors pull on your spine and arch it forward/downward. Your abs stabilize this action by resisting and essentially keeping your back from breaking. Thirdly, keep your hands lightly held against Take note that this is the static action of the the side of your head or crossed on your abs. It doesn’t build or strengthen. Leg raising chest. Don’t clasp them together behind your exercises only feel like they are effectively head or neck. If you do you will be tempted to

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Another good exercise for abs is kneeling crunches. You will need special equipment to perform this exercise. This is where you kneel and contract your abs so that your upper body arches forward/downward. You hold a rope attached to a pulley with weights for extra resistance. Most gyms will have a rope attachment to the triceps pull down to perform this exercise. The idea is to lock your arms against your upper body so that you pull down only with your abs and not your arms.

Ab Training Devices:

In 2 words – Forget it. You don’t need them. Most of them do nothing for you. Building muscle is hard and it hurts. Most of these devices are designed to take the pressure off your body making the exercise seem easy and con you into thinking you are really targeting your muscles. Don’t believe the hype. Ab training is definitely hard work but definitely worth it’s reward.

The Secret:

The difficulty in obtaining great abs is not so much building the muscle. It’s cutting enough fat from your body for them to show. You probably know by now that spot-reduction of fat simply doesn’t work here. In order to show those abs you need overall fat loss.


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How did you get started in fitness? I got into fitness when I lived with my dad. He taught me bodybuilding the Arnold way. I fell in love and never stopped lifting after that.

Which female celebrity’s physique do you admire the most? Not anyone in particular. For me natural is best so anyone without enhancements I am a fan of.

How do you stay motivated in your career? I stay motivated to compete because I am going up against the best so I have to strive to be my best everyday. Also I love to inspire and empower women so that def keeps me motivated.

What celebrity male’s physique do you find idea on guys? Being in the fitness industry and competing I am surrounded by the best physiques in the world. I use to impressed by male celebs but not anymore.

What’s your favorite music to workout to? Anything up beat.

What supplements would you use or recommend? NLA for Her women’s supplements my sponsor I swear by them. www.nlaforher.com

What’s your favorite cheat meal? Pizza How do you deal with cravings? Mind over matter What does your diet consist of? A lot of proteins, carbs, good fats What are your 3 favorite exercises? Glutes, shoulders, back

What are you top 10 songs to workout to? Pandora whatever comes on top 40 What’s next for you? I will be competing on the Olympia stage this September. Do you have any advice or inspirational words for someone who is aspiring to get into the fitness world? Get someone that knows what they are doing to get you to your goals the fastest.

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Upper body strength is important to have because the upper body controls your ability to perform everyday activities such as reaching, pulling, pushing and lifting. Having a strong upper body improves your flexibility, mobility and range of motion. If your upper body strength deteriorates as you age, you are more prone to injuries, disease and a diminished quality of life. Your upper body is grouped into muscles with specific functions. You have muscles of your hands, forearms, upper arm and shoulder. You also have muscles that connect your limbs to your chest, torso and spinal column. Benefits of strength in these muscles are a pleasing, healthy appearance and strong posture. More important, maintaining strength in these muscles enables you to perform everyday and sports-related activities at an optimal level and to minimize the muscle loss that comes with aging. Upper body muscle strength can also help prevent injuries with activities that stress those muscles. Upper Body Anatomy: Why It Is Important to Stay Strong The muscles and joints of your hand primarily allow you to grasp and clench. Those abilities allow you to perform fine motor skills. An inability to grasp would limit your functionality significantly. The muscles of your lower arm allow you to rotate your hands and to flex and extend your hand, wrist and forearm. Muscles in your upper arm are also involved in some of those motions. Those activities are important in pulling and pushing. The muscles and joints of your shoulder allow you to move your arm in all directions. Moving your arm away from your body, toward your body, over your head, behind your back, toward your

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front and rotating your arm are controlled by your shoulder. Most activities that you perform daily would be limited by an inability to perform those functions. The muscles that connect your upper limbs to your chest allow you to flex, rotate and move your arms toward or away from your body. The muscles connecting your upper limbs to your spinal column allow you to draw your shoulders up, down and back; to extend and rotate your arms; and to draw your shoulder blades toward your back. Injury and Upper Body Strength You naturally tend to lose muscle as you age. That is called sarcopenia and begins as early as your 20s. You can lose up to 40 percent of your muscle mass by the time you reach your 60s. Loss of muscle mass in your upper body can have a great effect on other aspects of your life. For example, if you injure your lower extremities and require the use of crutches, upper body strength allows you to remain mobile. The same is true if you find yourself in a wheelchair temporarily or need the use of a walker. Upper Body Strengthening To maintain mobility, flexibility, range of motion and strength, you need to maintain upper body strength. Many options are available to you to maintain this strength, including simple exercises you can learn from a book, a DVD or online, through participation in strength training classes or with a personal trainer or physical therapist. Always seek the advice of a professional for any specific questions related to your personal health.


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How did you get started in fitness? All my life I had been very skinny, which is what everyone dreams about because I could eat anything at anytime and never get fat - in fact my friends hate me for it! But about two years ago I wanted to make some changes with my body so I finally decided to sign up at a gym. I would have never guessed that I would have fallen in love with weight training, and I even ended up working there! How do you stay motivated in your career? It’s not easy! Some days I want to eat just everything! I stay positive by looking at my on stage photos for motivation, because they remind me that I love the feeling of being there more than ice cream! What’s your favorite music to workout to? Rock , House Music, Pop - Anything that will get me going. What’s your favorite cheat meal? Oh boy this is the toughest question! Hmm I can’t pick just one so I will give you a few: I love pizza. I can’t live without ice cream. Chocolate is my life. And I can’t forget brigadeiro, the Brazillian chocolate ball! How do you deal with cravings? I cry a lot! (Kidding) I don’t let myself get hungry or miss a meal. If I’m cravings something so badly that I can’t sleep, I will break down and have a rice cake with peanut butter.

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What does your diet consist of? My diet is the normal old school diet - protein, carbs, and veggies. My coach is very old school, which works great, but at the same time it kills me! Haha! What are your 3 favorite exercises? It’s hard to pick 3 - I’m Brazilian so any exercises that I know is will make my glutes bigger I love! Which female celebrity’s physique do you admire the most? Shes not a celebrity but I love her body... Adriana Brazier. What celebrity male’s physique do you find idea on guys? Henry Cavill! What can I say, he’s hot! What supplements would you use or recommend? I’m very simple girl! I only take vitamins, pre-workout and my protein shake after the workout ... Nothing too fancy; I like it simple and easy. Do you have any advice or inspirational words for someone who is aspiring to get into the fitness world? Stop saying I can’t or I don’t have time for it!

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When you ask what one word would be a best synonym for vacation, almost everyone would say “break.” Vacation is a break from your daily routine. It is a change of scenery for those household wives and moms who spend their days planning family meals, scrubbing pots and pans and doing the laundry. It is time off for the working dads, no more conference meetings to attend to, no more reports to finish before the deadline, no more wearing neckties and carrying heavy business folders and attach cases. It is that much awaited summer trip of the youngsters who have longed for days when they can just play and play not thinking about homework and school projects. Vacation thus is a chance to break away from your routine, your monotonous schedule. But then again, all of these breaching should not include your basic indispensable activities like eating three meals a day, brushing your teeth, taking a bath, getting enough sleep and regular exercise. Among these vital activities, more often than likely the last one is usually disregarded when people are on vacation. It seems like exercise is no longer part of the scheme when you are supposed to be having fun during vacation. No more time is usually the big excuse. Wrong. You can always stick to your workouts wherever you may be. Here are a few suggestions for you to squeeze in toning time even when you’re on that break. While waiting for your boarding time in the airport, go for a stroll. Yes, walk and work out those legs and feet. Your promenade will not only tone your

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leg muscles but it will also keep you from being bored from waiting and perhaps distract you from munching on unnecessary desserts and treats from the nearby snack bar. More walking while on vacation, while sightseeing, you might consider striding around town instead of taking the shuttle bus. This way you get to get the most out of your sightings, see things up close and feel the rush of strolling and managing your tour your own way. When riding the bus you only get to peek at some places, your own pace affords you to stop and maybe even take a picture in between. If you do not like walking, choose to go biking. As compared to walking, a bike allows you to reach places faster. You are able to exercise your muscles and you are conserving energy too; healthy for you and for the environment. Having your vacation in the beach is perfect for getting that tan and working out too. Take a good run or walk on the beach and breathe in that fresh salty air. Have fun and start a game of beach volleyball or Frisbee with your friends. All those catching and volleying will definitely break you in a sweat and with the heat of the sun you also get to have a great tan. Swimming is surely a great workout. So is surfing, kayaking or white water rafting, if you are feeling more athletic and adventurous. These are great upper and lower body workouts. By nighttime, go ahead and indulge yourself in that beach party. An hour of dancing and grooving to the music will surely burn those fats and even those margaritas that you just had a dose of.

FITNESS GURLS MAGAZINE | FITNESSGURLS.COM

1. Big Sky Montana Resort (Big Sky, MT) 2. Jungle Bay Resort & Spa (Point Mulatre, Dominica) 3. Lucero Surf (Santa Teresa, Costa Rica) 4. Mountaintrek Alpine Lodge (Ainsworth Hot Springs, BC) 5. New Life Hiking Spa (Killington, VT) 6. Red Cliffs Lodge (Moab, UT) 7. The Ashram (Calabasas, CA)

8. Canyon Ranch (Tucson, AZ) 9. Lake Austin Spa (Austin, TX) 10. Living La Vida La Jolla (La Jolla, CA)



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