Be a fitness model! HA

My husband came home bragging about this mother of two had lost 70 lbs and was now a fitness model.. um.. talk about pressure.  Anyway, she basically summed up her success to researching what athletes ate and then mimicking their lifestyle.  Pretty basic, nothing new. So I thought about it, did a little research, and what I found was the same thing over and over. 

Via Fit & Slim

• They all mimic a similar lifestyle (why re-invent the wheel?) 
• Ate 5-6 evenly spaced out meals, 
• Most don't calorie count
• Cut out processed foods and large amounts of carbs
• portion control ( with six meals, this is totally doable)

• Cardio is important but said strength training was a must

In my research I found a super cute, super fun blogger: Dedication to life who does guest posts on fitness blogs and has her own super fantastic blog. She shares recipes, workouts, and while she is fit and pretty (far away from where I am) she just seems normal!

Here is a guest post of hers on Trimmed and Fit: Top 10 tips for Beginners (beware: this site has lots of musclely, overly tanned, half naked bootys & bellys). 

IFBB Pro Bikini Competitors Gallery

IFBB Pro Bikini is a new category in IFBB contests.
Not all of bodybuilding fans are crazy about this new division, saying that bikini contests are better left at Spring break.
Some feel that the bikini division was created just to draw more attention to the contests and bring in more money.
But these ladies train hard and diet to get into competition shape.
So if they work as hard as their bodybuilding, figure and fitness counter-parts, why not hold them in just as high regard?

The actual IFBB Pro Bikini season doesn't begin until March 27th, 2010, but here are some of the women that I think will be the main players in this new division.
Of course this list could be totally revised by the time the season actually begins, since several major IFBB Pro Figure competitors are rumored to be looking at switching over to the IFBB Pro Bikini division.

1. Marzia Prince

See all 10 photos

Marzia Prince

I have an entire Hub devoted to Marzia, and this blond fitness beauty from Dallas may be the first big thing in the IFBB Pro Bikini division.
Don't think this lady is all show.
She's a Certified Personal Trainer, a Physical Fitness Specialist, a Pre/Postnatal Fitness Instructor, she is trained in the Biomechanics of Resistance Training, a Fitness Specialist for Older Adults (65 and up), she has her Nutrition Certification AND is she is CPR Certified...whew!
Marzia has appeared in Planet Muscle, Flex, Muscle Mag, Oxygen, Muscular Development magazine and a ton of other fitness magazines.

Contest History:
2010 IFBB New York Pro Bodybuilding & Bikini Championships - 16th
2010 IFBB Europa Show of Champions - 7th
2009 NPC Junior National Bodybuilding, Fitness & Figure Championships - 1st
2009 NPC Jr. USA Bodybuilding, Fitness, Figure & Bikini Championships - 2nd
2009 NPC Europa Show of Champions Bodybuilding Fitness & Figure - 1st

2. Jessica Anderson

Jessica Anderson

Jessica Anderson won the first ever National Bikini Overall Champion title at the first NPC National Bikini competition in Hollywood Florida in November 2009 and got her IFBB Pro card at the same event.

Contest History:
2011 IFBB Titans Grand Prix Pro Bikini - 7th
2011 IFBB Europa Super Show, Dallas - 5th
2009 NPC National Bodybuilding, Bikini & Figure Championships - 1st
2009 NPC Europa Show of Champions Bodybuilding Fitness & Figure - 2nd

3. Kristal Marshall

Kristal Marshall

Yes this is the same Kristal Marshall that was a WWE Diva and is the "significant other" of Pro wrestler and MMA fighter Bobbly Lashley.
Kristal was the Bikini Overall Champ at the 2009 NPC USA Championships and got her Pro card.
She later came in 2nd place at the 2009 Arnold Classic bikini contest.
And these bikini contests didn't end with someone getting hit over the head with a folding chair!

Contest History
2010 IFBB New York Pro Bodybuilding & Bikini Championships - 4th
2009 NPC USA Bodybuilding & Figure Championships - 1st
2009 NPC Arnold Amateur Championships - 2nd

4. Tianna Ta

Tianna Ta

Beautiful Vietnamese model Tianna Ta has made the move from modeling to the fitness stage.
Last year she won Class D at the NPC National Bikini competition in Hollywood Florida and got her IFBB Bikini Pro Card.
Then she came in first at the 2009 New England Championships (B Class) and came in 3rd place at the 2009 Team Universe (D Class).

Contest History:
2011 IFBB Iowa Pro 212 & Bikini Championship - 6th
2011 IFBB Jacksonville Pro - 5th
2011 IFBB Pro Bodybuilding Weekly Championships - 4th
2011 IFBB New York Pro Bodybuilding, Figure & Bikini Championships - 5th
2011 IFBB Pittsburgh Pro Figure & Bikini - 9th
2010 IFBB Olympia - 16th
2010 IFBB New York Pro Bodybuilding & Bikini Championships - 10th
2010 IFBB Pittsburgh Pro Figure & Bikini - 4th
2009 NPC National Bodybuilding, Bikini & Figure Championships - 1st
2009 NPC New England Bodybuilding Fitness & Figure - 1st
2009 IFBB Olympia - 3rd
2009 NPC Team Universe - 3rd

5. Missy Coles

Missy Coles

The lovely Missy Coles is not only a bikini competitor, but a Public Relations rep also.
Okay, who wouldn't hire Missy as a PR rep?
She is also a a former classic dancer, and she won the bikini tall class at the NPC Coastal USA.

Contest History:
2011 IFBB Olympia - 16th
2011 IFBB Toronto Pro Super Show - 2nd
2011 IFBB New York Pro Bodybuilding, Figure & Bikini Championships - 3rd
2011 IFBB Pittsburgh Pro Figure & Bikini - 8th
2011 IFBB Arnold Classic, Ms. International, Fitness International & Figure International - 15th
2010 IFBB Fort Lauderdale Pro - 5th
2010 IFBB Olympia - 14th
2010 IFBB New York Pro Bodybuilding & Bikini Championships - 1st
2010 IFBB Europa Show of Champions - 3rd
2009 NPC Team Universe - 1st
2009 IFBB North American Championships - 2nd

6. Jessica Lawrence

Jessica Lawrence

This fitness beauty from Daytona Beach is off to a great start in the IFBB Bikini Pro division.

Contest History:
2010 IFBB Europa Battle of Champions - 7th
2010 IFBB New York Pro Bodybuilding & Bikini Championships - 13th
2010 IFBB Pittsburgh Pro Figure & Bikini - 12th
2010 IFBB Europa Show of Champions - 8th
2009 IFBB North American Championships - 2nd
2009 NPC Junior National Bodybuilding, Fitness & Figure Championships - 3rd

7. Amanda Latona

Amanda Latona

This gorgeous IFBB Bikini Pro has a very interesting background.
When Amanda was fifteen, her family moved to Orlando Florida.
There she got involved with Universal Studios there when she was eighteen, and then she got involved in an all girls singing group called Innosense.
Innosense may not sound familiar to you, but let me tell you the bands line up.....
The original members were Danay Ferrer, Mandy Ashford, Nikki DeLoach, Amanda Latona, and ....Britney Spears.
Yes, that Britney Spears.
Amanada also has one of the longest contest histories of any woman on this list.

Contest History:
2003 Miss Bikini Florida - 1st
2007 MuscleMania Miss Bikini Las Vegas - 1st
2007 MuscleMania Model America Championships - 1st
2007 MuscleMania Model Las Vegas - 1st
2008 MuscleMania Fitness America Weekend - 1st
2008 MuscleMania Fitness America Weekend - 3rd
2008 MuscleMania Model America Championships - 1st
2009 IFBB Olympia - 1st
2009 NPC USA Bodybuilding & Figure Championships - 1st
2009 NPC Los Angeles Bodybuilding, Figure and Fitness Championships - 1st
2009 NPC California State Bodybuilding, Figure and Fitness Championships - 1st
2010 IFBB Sacramento Pro - 1st
2010 IFBB Olympia - 5th
2010 IFBB Europa Super Show - 1st
2010 IFBB MuscleContest Pro Bikini - 3rd
2011 IFBB Sacramento Pro 212 and Bikini - 1st
2011 IFBB Titans Grand Prix Pro Bikini - 1st
2011 IFBB MuscleContest Pro Bikini - 1st
2011 IFBB Arnold Classic, Ms. International, Fitness International & Figure International - 6th

8. Monique (Minton) Ricardo

Monique (Minton) Ricardo

Okay, my admiration of Monique (Minton) Ricardo is common knowledge.
I have a Hub about her, and have done numerous entries on her on my blogs.
This five foot ten, 150 pound fitness beauty has a bright future ahead of her.
Contest History:
2008 NPC National Bodybuilding & Figure Championships - 5th
2008 NPC Team Universe Bodybuilding, Fitness & Figure National Championships - 4th
2008 NPC USA Bodybuilding & Figure Championships - 3rd
2008 NPC John Sherman Classic Bodybuilding, Fitness & Figure Championships - 1st
2009 NPC USA Bodybuilding & Figure Championships - 1st
2009 NPC USA Bodybuilding & Figure Championships - 1st
2010 IFBB Olympia - 8th
2010 IFBB Europa Super Show - 8th
2010 IFBB MuscleContest Pro Bikini - 2nd

9. Janet Harding

Janet Harding

This young lady from Morrisville, Pennsylvania really made a name for herself in 2009.
And I think she has competed in every contest since then.
Look at her competition history!

Contest History:
2008 INBF Amateur World Championships - 8th
2009 NPC Junior National Bodybuilding, Fitness & Figure Championships - 1st
2009 NPC Junior National Bodybuilding, Fitness & Figure Championships - 1st
2009 FAME World Championships - 5th
2009 NPC Jr. USA Bodybuilding, Fitness, Figure & Bikini Championships - 2nd
2009 NPC Metropolitan Bodybuilding Fitness & Figure - 2nd
2009 NPC Arnold Amateur Championships - 6th
2010 IFBB Houston Pro Figure & Bikini - 7th
2010 IFBB John Simmons 202 & Bikini - 12th
2010 IFBB Europa Super Show - 10th
2010 IFBB Jacksonville Pro - 14th
2010 IFBB Europa Battle of Champions - 10th
2010 IFBB Pro Bodybuilding Weekly Championships - 9th
2010 IFBB New York Pro Bodybuilding & Bikini Championships - 16th
2010 IFBB Pittsburgh Pro Figure & Bikini - 13th
2010 IFBB Europa Show of Champions - 5th
2011 IFBB Titans Grand Prix Pro Bikini - 13th
2011 IFBB Houston Pro - 7th
2011 IFBB Europa Super Show, Dallas - 10th
2011 IFBB Toronto Pro Super Show - 8th
2011 IFBB Optimum Classic Pro Figure & Bikini - 16th
2011 IFBB 1st Phorm St. Louis Pro Bikini & Figure - 14th

10. Julie Costa

Julie Costa

IFBB Bikini Pro, female fitness competitor, fitness model and certified personal trainer Julie Costa was born in Melrose, Massachusetts.
Julie came in second place (short class) at the 2009 NPC Team Universe show in New York and got her IFBB Pro card.
Contest History:
2009 NPC Team Universe - 2nd
2010 IFBB Europa Show of Champions - 14th
2010 IFBB New York Pro Fitness - 13th

The Hot figure Fitness Model competitor Dina Al Sabah Is From Kuwait.

Dina Ali Fahad Al-Salim Al-Sabah was born on February 28, 1974. She is from Kuwait. She is a professional figure competitor.

Jacqueline Zediker - Pro Fitness Model and Figure

Age: 23
Height: 5'5"
Weight: 129 lbs
Waist: 25"
Hips: 38"
Thighs: 21"

How her did it

I thought I knew what it took to eat healthy and workout but I was completely wrong. After two years of doing the same eating pattern and the same workouts I finally decided to change. I surrendered my ego and allowed my boyfriend to have complete control of my diet and workouts.

I spent 9 months preparing for my first INBF figure show. My trainer and I were unsure how my body was going to react to dieting so we wanted to start as early as possible because getting lean early is better than not getting lean enough. I lifted 5 days a week for the entire 9 months. I then added 20-30 minutes of cardio for the last two months prior to my show.

Rachele Brooke Smith

Rachele was born November 7 to Tracy and Dr. Kris Smith. She is the second oldest of five children. Growing up in Arizona, Rachele developed a wide variety of interests including skiing, tennis, break dancing and teaching. She graduated from high school in 2006 and continued her education in Utah. Currently, she is majoring in Psychology and is pursuing a Masters in Human Services and Management.

Since her arrival in Hollywood less than five years ago, Rachele has been featured as a dancer in the Robert Zemekis adaptation of A Christmas Carol, the Zac Efron comedy 17 Again and in Alvin and the Chipmunks: The Squeakquel. Rachele also danced as an Ironette in Iron Man 2, and most recently was a featured dancer in the new musical Burlesque, starring Cher and Christina Aguilera.

When you got a sixpack

Hiphop can build your tone abs

More flexing more muscle

You can build abs muscle with continues flexing your Abs

Exerside make you look younger !

Warm-up before exercising

A warm-up is usually performed before participating in technical sports or exercising. A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, which means that exercises (of warm up) should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases disputed. Warming up prepares the body mentally and physically.

Gina Carano - The American mixed martial arts fighter, actress and model

Fitness Elite for Women

Fitness Elite for Women is managed and operated by a group of health club professionals with extensive backgrounds in exercise programming for women. Their services include promoting women’s health with proven weight loss programs, group exercise classes, virtual spinning classes, personal training, as well as, versaspa; not to mention, Elite Fitness will be the distributer of the most sought after and highly effective dietary supplement on the market today, HCG. But at the very least, Elite Fitness loves providing the community with a place for women to have fun while hanging out with others that share in common goals.

“Losing weight and getting back into shape can be overwhelming in the busy lives of many women. They put their trust in the Fitness Elite for Women to help them get the quickest results in the shortest time possible.

Welcome to Fitness Elite For Women, long recognized as the best in Orange County gyms. No matter what your Orange County fitness needs, there’s a Fitness Elite location for you. Our two women’s only clubs offer the largest selection of fitness classes in Orange County and our Co-Ed gym, conveniently located in San Clemente, is quickly becoming recognized as the hottest gym in Orange County.

Fitness Models - Ina Mechkova Diet Exercise Advice

Ina Mechkova - Fitness Model Statistics

• Name: Ina Mechkova
  
• Height: 5'9"
  
• Weight: 127 pounds
• Date of Birth: 2/1/1983
• Hair Color: Blonde
• Bust: n/a
• Waist: 26"
• Hips: n/a
  
• Location: London, England
• Website: Coming Soon

 

 Ina Mechkova - Fitness Model Background
How did you get started in the fitness field?
Answer:

I believe it was my father’s fault. He used to be a gymnast and he was taking very good care of his body by running in the park and doing various exercises and workouts. So, I decided to join him at the age of 11. I really liked it and haven’t stopped since then.

What is the #1 thing you like best about being into fitness?
Answer:

The fact that my body looks great and that I love it and have a great amount of energy. It helps me with my self-esteem. I also love the fact that I inspire other people.

What has been your biggest accomplishment in the fitness field?
Answer:

So far, its been being featured on ShapeFit.com as a fitness model! I'm brand new to fitness modeling, so I'm really looking forward to getting started.

Ina Mechkova - Fitness Model Questions & Answers

Fitness Question #1 - What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?

Answer:

I feel they both are good ways to get started.

Fitness Question #2 - Please describe a typical day for you. What is your daily routine like?

Answer:

Every day is different for me. I try to stay active at least 4-5 days a week either by going to the gym or by attending a dance class or doing some cycling. After a good workout, I love to eat my salad and rest.

Fitness Question #3 - I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?

Answer:

The best way to burn serious calories is HIIT (high intensity interval training) which is repeated bouts of high intensity exercise interrupted by rest. Even just 20 minutes of high intensity interval training will do an amazing job for burning calories and fat because you keep burning calories after your workout.

Fitness Question #4 - How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?

Answer:

Focus on losing 1-2 pounds per week for the best long term results. Remember, its a marathon not a sprint, so lose the weight slowly to make sure its actually body fat you're losing and not hard earned lean muscle tissue.

Fitness Question #5 - What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?

Answer:

Before your weight workouts, eat a 1/2 cup of oatmeal with 1 scoop of whey protein powder (20-25 grams of protein). Mix with water and microwave for 1 minute. After your workout, drink a whey protein shake with 1 banana or some other type of fruit.

Fitness Question #6 - How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.

Answer:

It’s all about the mind. I have learn to control it with my thoughts. If I have a really bad craving for something, I will have just a couple of bites and I will be satisfied.

Fitness Question #7 - I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?

Answer:

To have and maintain a lean physique, it’s important to get enough protein, so everything that contains protein is good for your shopping list. We are all different and not all of us need the same amount of protein to be lean. I'm a vegetarian and I can maintain my lean figure just by working out and watching my food intake.

Fitness Question #8 - I’m about 35 pounds over weight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?

Answer:

It’s best to start doing mainly cardio for 1 hour, 5 times a week. Then after you lose most of your extra pounds, you can incorporate resistance training (weight lifting). This way, you will be able to burn even more calories by building up lean muscle mass.

Fitness Question #9 - I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?

Answer:

It’s all a matter of taste and choice in foods. But let’s accept that you like meat, so you can order either fish or lean meat and fibrous carbs (veggies, salad). If it is earlier in the day, you can eat complex carbs instead (brown rice, oatmeal, yams). As long as you have protein to offset the insulin rise from the complex carbs, it’s all good.

Fitness Question #10 - What exercises do you recommend for getting a bigger, rounder and fuller butt?

Answer:

Squats are the best for building a big, round butt! Lunges are also great. These are the best two exercises for getting a round and a perky butt.

Fitness Question #11 - What is the most challenging thing you deal with about consistently staying in top shape?

Answer:

I don’t find it as a challenge because I love training and my training just pays off for all of my efforts and hard work.

Fitness Question #12 - Please describe your normal diet. What do you eat in a typical day to stay in shape?
Answer:

Breakfast: Porridge.
Mid-Morning Snack: Banana.
Lunch: Nuts and an apple. I eat an apple every single day. I literally can not live without an apple. If for some reason i don't have it, i start to think about it like crazy and crave for it. I don't know what it is about apples but it also helps me stay satisfied and that's probably because of the pectin found in apples! Pectin is a fat soluble fiber. Apples have a really good impact on the human body and more specifically with decreasing the caloric intake if eaten 15 minutes before food which helps to manage hunger.
Recent research has shown that intake of apples in their whole food form can significantly lower many of our blood fats. The fat-lowering effects of apples have traditionally been associated with its soluble fiber content, and in particular, with its fat-soluble fiber (pectin).
Mid-Afternoon Snack: Another fruit if I feel hungry.
Dinner: A big salad.

Fitness Question #13 - What type of exercises do you include in your routine to stay in shape?
Answer:

Strength Training Exercises: I exercise all of my muscles throughout the week. Every different muscle group is trained on a different day.
Cardio Exercises: Treadmill, stationary bike and rowing machine.
Additional Training: I do dance classes.

Fitness Question #14 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

Answer:

1. Barbell curls.
2. Skull crushers for triceps.
3. Rope pulldowns for triceps.
4. Dumbbell curls.
5. Concentration curls.

Fitness Question #15 - What are your top 5 tips for losing unwanted body fat?

Answer:

1. Eat a clean diet.
2. Lots of cardio (45-60 minutes per day).
3. Weight train to build lean muscle mass.
4. Cut out starches after 3pm.
5. Jump rope for a great fat burning cardio workout.

Fitness Question #16 - What are your top 5 tips for gaining lean muscle mass?

Answer:

1. Eat lean protein at every meal.
2. Eat enough calories every day.
3. Train with heavy weights to build muscle (6-8 reps per set).
4. Get enough rest to recover and grow from your workouts.
5. Don't overtrain. If you feel tired, take a day off and rest.

Fitness Question #17 - What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change:

Answer:

1. Keep a fitness journal.
2. Track your calories.
3. Stay positive.
4. Hang around positive people who encourage you.
5. Take photos of yourself every week to track your progress.

Fitness Question #18 - What is your training routine like? (Please include a few details - training split, sets/reps, exercises, types of cardio, etc.)

Answer:

Monday: Running on the treadmill for 50 minutes and abs. I usually don’t have a particular rep range for the abs. I do them until I feel the burn and can’t do anymore.
Tuesday: Normally, I go to my hip hop dance class for 1 hour.
Wednesday: Legs (my favorite part) and I do all the muscles in the legs including my quads, hamstrings and calves. After my leg workout, I finish up with just 15 minutes of cardio on the bike.
Thursday: Dance class for 1 hour.
Friday: It’s my arm workout day! I used to concentrate and train a lot on my back and chest on other days but because of personal reasons, I have stopped doing those muscles groups and concentrating only on arms. Shoulders, biceps, triceps and at the end, either the rowing machine or the bike again for 35 minutes. I do abs after this if I'm not too tired.
Saturday: Rest day.
Sunday: Rest day.
For those of you who want to burn more fat, you have to do cardio after your weight training which is the best way to become a fat burning machine!
In my opinion, people would get the best results by doing what they truly love to do. If you do an exercise that you don’t like and you are just doing it because someone said it's the best exercise for losing weight, it won’t work as much as something that you truly enjoy and love doing! It’s good to try different things and choose the ones that are right for you. This way, you will stick with it the most and you will be happy doing it. Then, you will start seeing the results you’ve been wanting to get!

Fitness Question #19 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

Answer:

1. Diet is critical for losing fat. When in doubt, look at your diet first.
2. Burn calories with cardio every day. Shoot for 45-60 minutes of cardio per workout.
3. Have a small cheat food once a week as a treat.
4. You have abs already, you just need to lose the fat over them first!
5. Eat 1 gram of protein per pound of body weight each day to repair and build muscle.

Fitness Question #20 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

Answer:

1. Squats.
2. Lunges.
3. Step ups.
4. Walking lunges.
5. Sprinting.