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). 

KATIE DAWERS's STORY FITNESS

Everyone has a story. Some people’s life stories are sad, some of them are exciting, some are boring and some are inspiring. With my story I hope to inspire everyone from all walks of life. I wont bore you with my childhood journey into adult hood, instead I will start where life really happened, and I mean this in the most literal way possible, when I got pregnant with my son.

​ When I found out I was pregnant with my son I was 18 years old.  I had many unhealthy habits.  I smoked a pack to two packs a day. Caffeine was my best friend, as I would drink the large Red Bulls several times a day, on my minimal caffeine day it was coffee and two large Red Bulls.  It doesn't stop there.  My diet consisted of a bagel or croissant for breakfast, I ate lunch at Jack in the Box and dinner at Carls Jr.  Back then I worked for a lawyer and we would take breaks and smoke cigarettes and drink coffee and I loved it!  It made me happy.   Receiving the news of being pregnant I was in major shock and definitely not ready to make any life changes.  I found out I was pregnant really early, only about 4 weeks and my ultrasound showed only an egg.   After my sonogram I went home and smoked a cigarette, considering this is what I had done to cope for the last 4 years of my life.   After the shock I quit smoking and quit the caffeine as much as I could, I still had my one-cup of coffee every single day. Through out my pregnancy my wonderful husband talked me into walking every day, and so I did. However, I walked maybe half a mile a day if that.  Even though I made big steps (for who I was back then) my diet was not that much better. I would eat pizza with a bag of carrots. I did always try to eat something good.  I didn't have any money then so I lived off tuna helper and broccoli.  The meals were cheap and I was saving for my baby.  I didn’t know then that the most important thing was the health of my baby.




After a long pregnancy Cole was finally born.  I fell in love with this little boy.  I have never loved anything more in my life.  But this love was not enough, this little boy never slept (he still never sleeps) he’s just not a sleeper.  I became a little depressed. I had a little post partum depression and when that wore off I was still depressed. I remember visiting my mother.  My mother told me I was depressed from not sleeping. While I nursed my new born, she continued to tell me I needed to join a group that  had other mothers to support me.  Well my mother had just had a baby herself, my little sister Ava she was about 2 when Cole was born.  My mother did stroller strides back then and so I joined.  In stroller strides we ran a quarter mile stopped and used some bands for strength.  I was dying.  I couldn’t run nor use the bands.  As hard as it was I kept going, it got me out of the house and at the time I lived 45 minutes from my mom so I got to see her twice a week. My husband is a Marine and had to deploy when my son was 7 months old.  I was 45 minutes from my mom and alone with a seven month old baby.  Working out got me through the seven months of my life.  It quickly became my release.  While this is terrific most would say, I also began drinking wine, every night while my husband was gone.  It got me through the lonely nights. I felt like I never got a break and never had a baby sitter.  I hung out with my mom a lot and spent my first month living at my moms house, I was so lost.  Drinking helped and when my husband returned the drinking never stopped it became a habit and a bad one.

About a year or so after I started stroller strides, my mother Della Whelchel and Lauren Brooks decided to start a kid friendly class using kettlebells and strollers (Buggybellz). I was excited for my mom, however kettlebells were really intimidating for me.  As their first class approached I went early with my mom.  She was trying to show me a few tips and moves with the kettlebells before other mothers arrived.  Anyone that does kettlebells knows that we start everyone with an 8kg (18lbs). My mother says to me “press it”. First of all I didn’t even know what a “press” was nor was I sure I wanted to. The swing was enough to overwhelm me and the class has not even started yet. While my mother was showing me how to press it ever so gracefully, she handed me the bell and I begin to press it. Lets put it this way, it was very ugly and the bell never made it past my shoulders. I was weak. This was hard for me as in the stroller strides classes I felt I grew stronger.   As my life started to change so did my attitude.   Kettlebells were very intimidating for the first six months or so.   I remember thinking how strong Lauren and my mom were, I thought, “I will never be like that, I couldn’t, I will just stay where I am physically, I cant even imagine being that strong.”   As I attended these classes regularly three days a week I eventually got my form down.   I had the best support, my mom.   We would practice at her house and talk about it all the time.   My mom taught me almost everything I needed to know to get through the days with my baby to how to swing a 16kg kettlebell.   Going into these classes I remember how flabby my stomach was, I hated it.   I had rolls; my arms were flabby and weak.  In my first year of learning kettlebells this slowly but surely started to change and so did my eating habits.  I began to follow my mother.  We would talk about diet a lot as she is and was into health. I still didn’t eat that well though; I would still have pizza every once in a while and hit a fast food joint. My drinking was probably worse then ever at this point. I remained pretty mellow while drinking; it wasn’t like I was a raging alcoholic, or violent, if you didn’t know me you might not even know I have had something to drink. As time went on my mom and Lauren allowed me to teach a Buggybellz class for them once a week after receiving my HKC (Hardstyle Kettlebell Certification). This is around the same time I took one of Laurens classes at her in home gym.   She encouraged everyone to pick up a bell that they have never pressed before after a series of progressions. The biggest bell I ever used before at that time was a 16kg.  So I picked up the 20kg I racked it and I pressed it.  I think this was the first time I realized I could be as strong as my mentors.  I had to figure out how to do this.  Buggybellz wasn’t going to work. I couldn’t carry heavy enough bells in my stroller nor afford them.   I really had to think about this.  I began taking Lauren's classes once a week.  Lauren did heavy snatches in class and I snatched the 20kg, I felt like I was on fire. 

After time Lauren and I started talking about me teaching for her.  I became RKC, Russian Kettlebell Certified, my confidence really started to grow.  I felt better than I ever have in my life and I had such great people supporting me.  I felt like going into Lauren's classes I wanted to be better, as if what I was doing wasn’t enough and I found a way, I just figured it out.  I grew to be really strong and confident. I got compliments on my body more than ever actually for the first time ever! I had this fire in me (I still do) to do something, to be something great; I didn’t want to settle for less. There was more out there, there had to be. I had a dear friend, make a phone call to a mainstream fitness photographer. I sent him some pictures and he said he would throw me in the “hopper”.  Well these “mainstream” guys they get busy, my friend and I kept calling him and emailing and eventually he did a shoot with me for Compax.  I went down to his studio with butterflies in my stomach I probably could have vomited. Luckily he was a really cool down to earth guy.  I spent hours at his studio and when I left I never felt more alive.  I had a rush and I wanted that to be my life.  I had to figure that out too.  While this was all a slow process I kept in touch with the photographer, and I tried signing with different agencies.  I got really into my training, I got really strong and I was going to Lauren's classes 3 days a week and teaching one day a week.  My life has officially changed since the day I found out I was pregnant.

I cut down on my meat tremendously; in fact I even dabbled with being vegan.  I now only eat grass-fed organic meat, I only eat organic veggies, and I no longer use drinking as a release.  I have a glass of wine or two on occasions.  I don't eat any dairy and I make my own nut milks.  I have a garden in my back yard.  I don't eat fast food but of course we have to live and I will have dark chocolate or nut brownies once in a while ;) I do not drink coffee or any other caffeine (unless it’s a special treat of course).  I am now able to press a 24 kg, pull up with a 12kg, single leg dead lift 2 32kg’s, swing my body weight and much more.  I will never stop doing kettlebells I will never stop training it has truly changed my life.  I now have a few shoots under my belt in fitness; you can find me on the cover of 3/GO magazine, in My Mad Methods Magazine, in Nuun, Compax, etc. I have signed with a fitness agency in LA, and am signing with a fashion agency as well.  I now train at On The Edge Fitness with Lauren Brooks, all while continuing to go to college, raise my beautiful son, and hold my marriage together.  My life has forever changed.  I will continue to grow and evolve.  I will continue to motivate myself and always strive to be better as everyone always should. Living outside my comfort zone as much as I can. If there is anything I would want someone to take away from this story it would be that just because you are someone you may not be proud of today, does not mean you have to be that person tomorrow.  You can be whomever you want.  Though, it is not an easy road, you are not stuck and you have a choice, you have to want to change.  There is hope and it only takes one step at a time. Take one step and never look back!

The Top Ten IFBB Pro Bikini Competitors

The Top Ten IFBB Pro Bikini Competitors

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

More IFBB Bikini Pros

• More Of The Top IFBB Pro Bikini Competitors
  More Of The Top IFBB Pro Bikini Competitors with Kat Holmes, Dianna Dahlgren, Jamie Baird, Jennifer Madrid, Leigh Lingham, Sonya Vecchiarelli and Alea Suarez

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.

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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.