Gina Carano - The American mixed martial arts fighter

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Anabolic Steroids

Many people are convinced that bodybuilders eats a tablet per day and is growing "by leaps and bounds." In fact - it is, of course, a fairy tale. A large number of steroids did not lead to a "mega-growth" of the muscles, but only help quickly to restore muscles exhausted after the workout. Thus, taking steroids, have to train even more, in two and sometimes three times. And it is necessary to know everyone who deals with bodybuilding, or just trains for yourself.

Steroids acting is quite simple. In fact, they improve the recovery of muscle tone, increasing the synthesis of protein. Steroids provide the human body with the male hormones - testosterone, responsible for development and growth of men. Among other things, steroids help to increase strength and muscle mass.

Where and how to buy steroids?
Today, you can buy steroids in three ways. First, you can buy steroids in specialized pharmacies that sell them only by prescription. Second, you can buy steroids "by hand" in sports and fitness centers, where they are sold illegally. And finally, you can buy steroids online through specialized shops here, by the way, there are no restrictions.

Let us consider all these options and determine what is the most optimal option to buy steroids.
Thus, pharmacies and clinics, it is not suitable to buy steroids for personal use and help in pumping their muscles. Because to get a prescription to buy steroids is almost impossible. Therefore, local pharmacy is not a place where you can buy steroids without prescription.

Now about the private sellers in the gym. Generally, do fitness trainer or bodybuilding, offer to buy steroids. They offer products that can be qualitative, and not and it is not so safe. Moreover, given that the sale of steroids "by hand" is punishable by law and is quite easy to get caught, this method of buying steroids, is not very relevant, and safe. At best you can buy low-quality steroids, and at worst, thunder in jail.

It remains the simplest and at the same time, an ingenious method to buy steroids - with the help of the Internet. Buy steroids online is quite easy, moreover, we can not worry about the quality of the product, since selling steroids, drug companies are very sensitive to the quality of products, selling through the Internet mostly qualitative drugs.

The All Over Body 20-Minute Technique

Do you find yourself crunched for time to get in challenging work out in 30 min or less? Try this all over body 20-min work out blast & I promise you will feel challenged and great when you are done. All you need is a set of 5-10lb pound dumbbells or weighted body bar, or even a medicine ball, jump rope and 20 minutes to challenge your muscles. Try switching up, one day use dumbbells, another a weighted body bar and even a medicine ball! Variety is the key to spicing up a stale work out routine!


Minutes / The Workout

0:00-2:00
Jump Rope or Jog in place.

2:00-4:00
Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat or place a weighted body bar across your back or even use a medicine ball-as you rise up from the squat position raise the medicine ball over your head. Do 20 reps. Rest for 30 seconds.

4:00-6:00
Full or modified push-up (arms, chest, core): Do 25 reps.

6:00-8:00
Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time, also try balancing a weighted body bar across your back or a medicine ball. Chop to the opposite side as your lunge to include obliques. Do 20 reps on each side.

8:00-9:00
Mountain Climbers or Jumping Jacks.

9:00-10:00
Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Or hold the weighted body bar in place of the dumbbells. Do 20 reps.

10:00-11:00
Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps. Also try using weighted body bar or medicine ball in replace of the dumbbells.

11:00-13:00
Jump Rope or high knee march in place.

13:00-14:00
Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps. Also try using weighted body bar or even a resistance band!

14:00-15:00
Basic crunch (abs): Do 25 reps.

15:00-17:00
Biceps curl (arms): Rest for 30 seconds, then do 20 curls. You can also use the weighted body bar or even a resistance band!

17:00-19:00
One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side. You can also do two-arm tricep extension using a medicine ball or weighted body bar.

19:00-20:00
Full or modified push-up (arms, chest, core): Do 15 reps.

Sports Fitness Equipment to Consider

For those who are overweight and out of shape, sports fitness equipment is one of the greatest gifts you'll ever purchase. An exercise routine focused on cardio workouts can help you live longer, look better and feel better. It's all about heart health. It is never too late to get started on a fitness routine.

Cardiovascular workouts are important in any fitness program. Sports fitness equipment focused can be set at a rate to match each individual's needs. Equipment is designed to get the body to pump more oxygen into the heart muscles where it is used to burn fat and carbs.

Prior to purchasing any sports fitness equipment, make sure you have all the necessary accessories. Invest in a good pair of training shoes. In addition, make sure you have a jump rope and a legitimate training program for your body. There are many valid training DVDs on the market. If you can't decide on one, ask a professional for advice or rely on a familiar name brand.

When it comes to equipment, most traditional fitness programs use a treadmill. It easily adapts to each person's ability level by adjusting speed and the level of incline. Walking, jogging or running promotes cardio health and a basic treadmill does all three. High-end treadmills add other gadgets like training software programs, multi-media systems and enhanced computer technology.

An elliptical cross trainer is a popular and effective piece of sports fitness equipment. Not only do elliptical provide a good cardio workout, they also give a good full body routine. While legs stride back and forth, arms also pull against the tension.

A stepper works more on lower body than on cardio but upper body movement can be added. Some steppers feature stationary arms while some allow back and forth arm movement providing more resistance. Newer sports fitness equipment based on stepping machines feature ladders and hand grips incorporating the entire body.

Another staple in the gym, a rowing machine offers an excellent cardio and full body workout. The motion of rowing requires striding of arms and legs. The rate of tension and speed of movement can be adjusted to adapt to each person. Newer machines features cutting edge computerized programs to fit ability levels and individual needs.

Versions of bicycles play an important role in fitness. Stationary and recumbent bikes continue to grow in popularity as many community centers feature organized classes. Stationary bikes remain a good source of exercise. Like most equipment, high-end models offer extras like computerized programs, a sound system with TV and music player and a wide array of settings. Recumbent bikes allow those with physical challenges to get back into an exercise routine.

Extreme Fitness in Exercise

I have been (on and off) a member of Extreme Fitness here in Toronto for the past 2 and a half years roughly.

Initially they gave me one month free.

And then in 2009 they gave me three months free, but I had to sign up for a whole year on a contract. (They lost 1 star right there.)

Plus there was the price. About $60 per month, pricey when you consider some other gyms in Toronto only charge $40 and don't hassle you with a contract or fees. (They lost another star because of the price.)

Seriously, for that price I could have been buying $60 worth of gym and exercise equipment every month and be able to work out in the comfort of my own home.

I might have been willing to forgive them the price, except for the lousy service. The one time I lost my water bottle, asked about the Lost & Found and discovered they didn't even have one. Apparently they just throw things out. That was not the only issue with poor service either.

They kept moving the gym equipment around every 3-4 months. You'd come to the gym some days and you couldn't find the piece of equipment you were looking for. ie. Today I went there and they had moved the punching bag and apparently put it in storage, thus totally negating me bringing my boxing gloves with me today. (This was the straw that broke the camel's back.)

I am utterly appalled by the low quality of their yoga studio and their instructors. Perhaps that is because I've gone to traditional yoga studios like Buddha Body Yoga (four stars) on Church Street or Urban Edge Yoga near Bloor and Spadina (five stars + vegan food).

Oh and one time I went there to discuss getting a personal trainer so I work on my boxing and learned that personal trainers cost about $75 per hour. Holy ****! What a fundamental waste of money. (Apparently $75/hour is pretty normal for personal trainers, but wow... I am in the wrong business!)

Oh oh oh!

And when I decided to cancel my membership I tried to talk someone in sales. Apparently they aren't allowed to cancel memberships, only the manager can do that. And the manager (Sam) is normally only there between 9 AM and 5 PM. Otherwise you have to make an appointment.

Well today Sam was in and I managed to catch him in his office, but there was a lineup of people. One of the staff asked what I was waiting for and I said I wanted to cancel my membership. So she gave me his card and told me to do it via email. Seriously. Canceling it via email. So I did so.

And to top this all off the Toronto Star recently ran a series of articles about Toronto gyms and how they are ripping people off and treating them like ****. Basically everyone is getting ripped off with fees, even if they cancel their gym membership and the gym conveniently "forgets" and keeps charging their credit card anyway. Or worse, charges cancellation fees on top of that.

So what are we down to...?

ONE STAR OUT OF FIVE.

And what did Extreme Fitness actually do to earn that one star? Well they have weightlifting equipment, a fair amount of it. Just like every other gym in Toronto. They also have the TVs on the treadmills, computers in the lobby/waiting area and saunas (which I never bothered to use). Just like every other hum drum gym.

Extreme Fitness also tries really hard to sell you "sex" although they don't actually come out and say it. They try really hard to be sexy, playing dance music (all the freaking time its the same songs by Katy Perry and Lady Gaga!) and they even have singles events (which I thought "Wow, what kind of loser goes to those?")

Thus Extreme Fitness is nothing special. Same crappy service, same equipment, and so forth.

Brandy Leaver Sexy body

This beautiful young lady is Ms. Hawaiian Tropic 2005, FLEX magazine bikini contest winner and amateur figure competitor Brandy Leaver.
Well she WAS an amateur, according to her Twitter, on August 3rd 2010, Brandy became an IFBB Pro.
Brandy was born on March 05, 1983 in Waimanalo, Hawaii.
She's five foot six, 125 pounds and her measurements are 36D-26-36.
Watch yourself around her guys....
Not only is her husband the massive Brandon Curry, but Brandy wrestled for four years in high school and boxed.

Female fitness competitions:
2007 NPC Stingrey Classic Bodybuilding, Fitness and Figure Contest - 1st Place
2010 NPC Junior National Championships - 10th Place
2010 NPC USA Championships - 1st Place

Veronique Morin - Fitness Beauty

This gorgeous redhead is WBFF (World Bodybuilding and Fitness Federation) Bikini Competitor and fitness model Véronique Morin from Drummondville, QC, Canada.

Female Fitness Competition History:
2010 Canadian Bikini, Figure and Fitness Championships - 4th Place
2010 FCPAQ Quebec Natural Physique Championships and Provincial Championships - 1st Place
2010 Championnat Provincial / Provincial Championships - 1st Place
2009 FCPAQ Espoir Quebec Pro Gym Cup / Figure Overall
2009 FCPAQ Espoir Quebec Pro Gym Cup / Femme Culturiste Légère / Women Bodybuilding Lightweight - 2nd Place
2009 FCPAQ Espoir Quebec Pro Gym Cup / Figure Model Tall - 1st Place
2009 Coupe Pro Gym Espoir Québec FCPAQ - Figure Model Tall - 1st Place

Andressa Vieira - Brazilian Fitness Beauty

This is stunning Brazilian figure competitor and fitness model Eva Andressa Vieira.
I think she is absolutely gorgeous and she reminds me of a cross between Danica Patrick and TNA Knockout Sarita (Sarah Stock or Dark Angel for all you lucha libre fans out there).
I've read that she competes in figure, but it looks like with just a bit more mass, she could do bodybuilding easy.
But why mess with a good thing right?
This five foot nine fitness beauty started lifting weights because she felt she was too thin and wanted to improve her figure.
I think it worked!

Andressa Vieira's Female Fitness Competitions
2005 - Champion Paranaense Figure - NABBA
2006 - Brazilian Champion Figure - NABBA
2006 - Champion Paranaense Figure - NABBA
2008 - Champion Brazilian Body Fitness - IFBB
2009 - Overall Champion Brazilian Body Fitness - IFBB
2009 - South American Body Fitness - 3rd Place - IFBB

Susan Thorn Figure and Interview

I have gotten to know Susan Thorn a little bit. One thing I love about her is she is so supportive of others and always encouraging. She lives the fitness lifestyle and likes to inspire and encourage others to live it as well. And of course thee is Susan the competitor, someone who always looks incredible and always improving on stage. The fitness industry needs more Susan Thorn's in it.


Q: First, Susan, I want to thank you for taking the time to do this.

Q: Can you start out by telling a little about yourself.
A: Sure. I am blessed to have an incredible family! We are so the norm with everyday challenges. Ron and I will be celebrating 25 years together next month, we have 4 kids between us, all grown and gone, and are grandparents 5 time over. I live in a very rural area on 20 acres, 2 miles out on what essentially is an old logging road, so getting to work and working out can be a bit challenging at times. But the beauty of it makes it all worthwhile.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I was never very athletic. I remember ads a senior in high school I joined the gymnastics team, I begged the coach to let me compete. She finally agreed to let me do the exhibition for balance beam. I was shaking so hard I fell off like 10 times, it seemed to go on forever. I am sure my parents were cringing!

Q: What initially led you into the gym?
A: What initially led me to the gym was the weight I had gained during my first pregnancy-54 pounds of it! On a 5 foot 1 inch frame that is a lot.

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I think it was easy for me-once I picked up my first weight. It was overcoming my lack of confidence in being able to pick up that first weight the 5 years before that was the hard part. I really did see the results pretty quick, which initially is normal for everyone, it is sticking to it with the plateaus that is hard.


Q: What made you decide to compete for the first time?
A: Honestly? I was 40 years old and had some very big personal struggles in my life. I had failed miserably in several areas, they were areas that I had all my life used to define who I was. I had no idea who I was, where I was going, or any confidence or desire to figure it out. I began running as a form of dealing with some major depression. It was during that time I picked up Karen Andes “Book of Women’s Strength Training”. That was in 1999. There was a picture of Monica Brant in there. After reading the book and looking at Monica I had decided that before I was 50 I would compete. I truly thought I was safe and 50 would never come! LOL

Q: Is competing something your family and friends supported?
A: Not initially, of course initially I never told anyone, I really didn’t know how I was going to get there, I was so far away from competition material. - It was a very personal goal. It was not until I gained some confidence in myself-and that was a lot of work- that I had the confidence to tell others. I think I probably shared it with others at the gym before I told my family. And now- there is not a girl in the world that has more support from family and friends than I. It is truly incredible!

Q: Was competing what you expected or did anything surprise you about it?
A: It way surprised me. When I first decided to do it. I think it was about the trophy. I just wanted to win and be good at something. Like is said, I was never athletic, I was always the last one to be picked for the baseball team (and I still am, lol) but I realized that lifting weights and transforming myself was my own competition and something I was capable of. The journey to competing became more about discovering my personal best.

Q: Can you share your contest history.
A: This will be my third year competing and I have competed six times in the last two-three contest per year. I have competed in the natural body building realm as well as non-natural. I have placed all over the board from first on down. I always tell everyone though, where you place is not so significant really, sometimes its all about who shows up! Sometimes you just have to show up!

Q: As far as body parts, what do you feel is your best one?
A: Honestly I just don’t know- I always think it is about the whole package. I love working on and improving my arms and shoulders, that is what I would like to make my best this year.

Q: Do you have a part you most like to train?
A: My most favorite is my legs and glutes, also my most challenging and stubborn. Maybe that why I like it, I love a challenge!

Q: What is your normal training routine and diet like and how do you alter it for contest prep ?
A: My training routine always changes, not only to prevent your body from adapting and reaching a stagnant point but for several reasons. I tend to get bored and off track very easy. Once that happens I lose my motivation, I need to switch things up. Right now I am lucky to be training with Jen Hendershott so my training and diet come from her. I just do what I am told. I need structure and someone to be accountable to or I can easily lose my way.


Q: When someone sees your physique or hears you compete for the first time, what is the most common reaction? More positive or negative?
A: It cracks me up, it is always positive, always. And the most common reaction is that they want to do it too, or they want to get in shape, so I love that! The conversation that ensues is always motivating for me.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing ?
A: The comment I am most hear most often, that I am sick of, is the same one I used to say inside myself, so I totally get it. People often say that “I wish I could” or “Its different for you, you’re lucky”. To them I say “Nonsense!”. I work my butt off to get here, it is not easy. I used to say the same things to others so I totally understand, I get how it is to be in that place that you do not believe it is there for you, those are the people I like to work with because I was there and I really do get it!

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: The biggest misconception, or the reason some women tell me they won’t lift a weight is that they do not want to get big muscles. That could not be further from the truth, it just won’t happen. I lift like crazy to TRY to get bigger muscles. It just doesn’t happen by natural means, the work your glutes off means. If you eat right, and lift hard you will have muscles to die for!


Q: What is the best and worst part of training for you?
A: The worst part is trying to fit it all in. I can never seem to find the time to devote to the kind of training I would love, and the best part is the same. I love the weekly challenge of organizing and prioritizing my life, my self, and my workouts. The sense of accomplishment I get at the end of the week, and the frustrations of not getting it done, are what drive me to the next.

Q: Do you have any favorite competitors or any you admire?
A: Jen Hendershott and Ava Cowan. They both exemplify, live, and work in the manner that I strive to. In all they do you can see the devotion to the promotion of fitness in mind, body, and heart. They are both incredible givers and inspire so many. To them is about way more than the competing.

Q: Do you have a favorite cheat food?
A: I don’t know if I could limit it to a cheat food, for me it’s a whole cheat meal! LOL When I cheat I do my best to choose wisely, Jen taught me that. I love to cook and eat gourmet food, Italian food is my favorite, and it always includes pasta, any yummy sauce, red, béchamel, pesto……. bread, a great glass of red wine.

Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: Have a plan! And a plan that is based on your needs, abilities, time constraints, and resources. Otherwise you will suffer defeat and quit early on. You have to understand it is about the process, your own process, and the journey. You have to have a “why”, and it has to be your “why”, not anybody else’s. You have to start there-to be successful it has to be individualized to your need, your journey. Any direction forward and you are a winner! Whatever that direction is for you.

Q: Do you think it is becoming more common to see women in the gym training as hard as men?
A: Seriously??? Sorry guys, but I think as women we tend to work harder, because we have to. And I am probably speaking to the women over 35 because that’s what I know. In order to achieve the same results we have to work harder, our metabolism has slowed down, most of us have had kids and are still trying to improve upon the not so great changes we experienced during those years. I do think that being a women in the gym has never been less intimidating- the guys certainly are supporting it. You guys have to do better at the cardio!


Q: Outside of training, any other hobbies or activities you enjoy?
A: Well like I said, I LOVE to cook. Cooking is my favorite hobby- so especially during competition season I miss that. I love to read and do research in the areas of health care and would love to get more involved at the legislative level, at least at the state level. That is an area I would love to pursue more.

Q: Can you describe a typical day in the life of Susan Thorn.
A: The fact of where I live right now dictates most of it. I typically am up at 3 or 4 am. All the years of the ranch and horses dictated that. My work commute was always long so to try to get a workout in before demanded it. Now I am on the road so much that I don’t think I have a typical day anymore. Ron and I after much heartfelt discussion put our house on the market last month and are looking to make some changes this year, simplify a bit. We will be saddened to leave this incredible life we have had here but we are excited as well.

Q: Describe Susan Thorn in five words.
A: LOL ….Difficult, Inflexible, Demanding, Grateful, Happy, and Incredibly blessed. That’s 6 huh?

Q: What is one thing people would be surprised to know about you?
A: I think for as gabby as I am, I really am a very private person, very quiet- when I go to the gym I usually plug in the ipod and get to work.

Q: Any set plans for the near future as far as competing or anything else?
A: For the next 8 months I will not compete. I think this might be my last year, I am working very hard with Jen on eating healthy, training hard, improving upon the foundation I currently have. I am very excited. I have completed my Health and Wellness coaching certificate through Insight Zone, I am nearing completion of my trainers certificate through ISSA, I have launched my website that has a women’s health focus, there are so many things I am so excited! When August comes around and with Gods blessing I will be ready to bring the best me I can to the stage, and look to doing three shows this year.

Q: Anything you want to take this opportunity to plug or promote?
A: Well, in general Women’s health in mind, body, heart, and soul. I am seeking to do that by the same direction as my mentors, by leading by example, inspiring and empowering others. My new website will be the portal to do that as it matures. I hope to work with women that are facing emotional challenges, chronic weight, or disease issues. As a nurse of 28 years, a mom, a competitor, and fitness nut I know anything can be overcome!

Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Susan Thorn the athlete and competitor?
A: If ever the opportunity arose for a sponsor, especially in the area of promoting women in an older age group such as me I would be so honored, it would be a way to give back the blessings I have experienced in my own journey!

Q: Susan, again, I thank you for taking the time to do this. Any last words before you go?
A: Again Jason, I think it is incredible that you do this, I know that it inspires others. Thank you for providing a forum for me to share and promote fitness and health in mind, body, heart, and soul!

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Veronique Morin - Fitness Beauty

This gorgeous redhead is WBFF (World Bodybuilding and Fitness Federation) Bikini Competitor and fitness model Véronique Morin from Drummondville, QC, Canada.

Female Fitness Competition History:
2010 Canadian Bikini, Figure and Fitness Championships - 4th Place
2010 FCPAQ Quebec Natural Physique Championships and Provincial Championships - 1st Place
2010 Championnat Provincial / Provincial Championships - 1st Place
2009 FCPAQ Espoir Quebec Pro Gym Cup / Figure Overall
2009 FCPAQ Espoir Quebec Pro Gym Cup / Femme Culturiste Légère / Women Bodybuilding Lightweight - 2nd Place
2009 FCPAQ Espoir Quebec Pro Gym Cup / Figure Model Tall - 1st Place
2009 Coupe Pro Gym Espoir Québec FCPAQ - Figure Model Tall - 1st Place

Sherry Goggin- Miss Fitness America photoshoot

Sherry Goggin, a Ms. Fitness America Champion from Tennessee, is more than your typical fitness model. She possess a look that conveys both athleticism and feminine beauty, with a B.S. Degree in Business Finance.

Sherry is an international Fitness Champion and is one of modelling's top fitness stars. She moved to California after college, and after seven months of hard training, placed 3rd at the California Coast Championships, and won the Serge Nubret Bodybuilding Championships. Sherry didn't care much for bodybuilding, as it didn't give her the chance to present herself as a woman in heels and show of her feminine side.

Sherry is a business entrepreneur, owned a Gold's Gym, Post Store, Alternative Motorsports, Health Food Store, and Dynasty Women's Fitness Center in Las Vegas. After winning the Ms. Fitness America, Sherry saw an opportunity of a lifetime, and used her title to her best ability, soon getting over 10 sponsors, including a spokesperson for Benchwarmer, Bodyonics, Power Bar, Yamaha, Otomix, Hot Skins, and Total Gyms, and those are just a few to mention.

Hollywood Extra is invited behind-the-scenes for an exclusive interview with Sherry Goggin and sneak peak at her latest photo shoot.Sherry shares with us how she made it to the top, as well as how she made the most of each opportunity. Watch this slick and sexy photo shoot and you'll soon see why Sherry Goggin is at the very top of her game.

Veronique Morin - Fitness Beauty

2011 IFBB Europa Show of Champions

On April 29-30, 2011, the 2011 IFBB Europa Show of Champions was held at the Orange County Convention Center in Orlando, Florida.
Here are the womens results....



IFBB Pro Bikini Results:
1. Nathalia Melo
2. Jaime Baird
3. Vanessa Campbell
4. Dayna Maleton
5. Kristy Robbins
6. Kira Rivera
7. Khanh Nguyen
8. Samantha Morris
9. Trina Goosby

Nathalia Melo, Jaime Baird and Vanessa Campbell all qualified for the 2011 Bikini Olympia.



IFBB Pro Figure Results:
1. Cheryl Brown
2. Candice Keene
3. Gennifer Strobo
4. Kristen Nagrani
5. Candice John
6. Petra Mertl
7. Ann Titone
8. Amy Vetter
9. Holly Beck
10. Alana Hernandez

Cheryl Brown, Candice Keene, Gennifer Strobo all qualified for the 2011 Figure Olympia.

For full contest results and tons of pictures, go to Bodybuilding.com:
http://www.bodybuilding.com/

 2011 IFBB Europa Show of Champions, posted to http://femalefitness-art.blogspot.com/

Amanda Latona - IFBB Bikini Pro

This lovely young lady is fitness model, certified personal trainer, television host, singer and IFBB Bikini Pro Amanda Latona.
I have done a few write ups on her here and here around the web, because quite frankly, I really like her.
I think Amanda is one of the most beautiful women in fitness today, and there are some really gorgeous women out there now.
Amanda was born on March 24th, 1979 in Pittsburgh, PA (my adopted home state, maybe that's another reason I like her!).
This five foot five, 120 pound fitness beauty has gone on to make quite a name for herself in fitness with first place wins at twelve of the fourteen fitness competitions she has entered since 2003.

 

But besides being gorgeous and winning all these contests, Amanda is also famous in another area.
When Amanda was fifteen years old, her family moved to Orlando Florida.
While she was there, she got involved with Universal Studios when she was eighteen and became part of an all girls singing group known as Innosense.
Innosense itself may not spark any memories for you, but the members were Amanda, Danay Ferrer, Mandy Ashford, Nikki DeLoach and Britney Spears.
Yep...that Britney Spears.

Amanda's Fitness Competition History

 

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

Amanda Latona's Diet

At the BSN website (link below) you can see a sample of Amanda's typical diet.

7:00 A.M.
6 egg whites or egg beaters
½ cup plain oatmeal or 2 slices of Ezekiel 4:9 toast
Multi-vitamin and vitamin C

9:00 A.M.
1 stick pack of N.O.-XPLODE%u2122NT

10:30 A.M.
1 scoop of Banana SYNTHA-6%u2122 w/ fat-free organic milk and a banana. YUM!!!!!!

12:30 P.M.
4 oz. lean meat
Slow carb (brown rice/sweet potato/Ezekiel 4:9 bread)

3:30 P.M.
SYNTHA-6%u2122 shake or SYNTHA-6%u2122 RTD (I love chocolate!)
Handful of nuts

6:30 P.M.
6 egg whites plus 1 whole egg, scrambled w/ spinach, onions, garlic, tomatoes & low-fat cheese

9:30 P.M.
½ cup cottage cheese

Fitness Model/Athlete Karen Gallagher

Where does your motivation come from?

My motivation comes from my drive to inspire others as well as my passion for fitness and to push myself to succeed beyond my limits!  I love to hear from people how I have positively changed their lives and how I have inspired them through either my teaching or from my accomplishments. To me, this the absolute best – a very powerful motivator!  It makes me happy to inspire others and to continue doing what I love.

What workout routine has worked best for you?

As a long time athlete, I need to mix it up. I need to challenge my body and variety is the most effective and important for results!  I love to train like an athlete so I incorporate heavy weights 5 days of the week where I target each body group at least once.  As for cardio, I absolutely love to run so I incorporate a lot of outdoor sprints, hill intervals and stair running. I have always done higher intensity cardio as I feel it delivers the best results!

I also incorporate a lot of boxing, plyometrics and functional sport specific training into my routine.  Guaranteed… I’m never bored and I get amazing results!

If you have to pick only 3 exercises, what would they be and why?

My top 3 exercises would be sprinting, boxing and lunges!  Both sprinting and lunges have to be my all time favorites for shaping and leaning the legs and the gluts, by far the best exercises you can do for sexy legs!  Boxing is also one of my favorites for overall upper body strength.  It is one of the only sports that can completely challenge the entire upper body. I have seen a dramatic change in my upper body strength, muscularity and definition since I incorporated boxing and related functional exercises.  I have so much respect for boxers and their athleticism!

Arnold Classic 2010

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

I believe that every meal is important!  As an athlete it is crucial to eat on a regular basis in order to build, repair and maintain muscle tissue. I prefer to eat clean food rather than supplementing with artificial foods or drinks.  My pre workout meal is typically chicken, veggies and a low glycemic carbohydrate such as sweet potato for extra energy.  My post meal will consist of protein and more simple carbohydrates such as fruit.  I  keep this meal light then within 1-2 hours after my workout, I typically have fish, veggies and some form of healthy fat such as nuts or olive oil.

When trying to cut down do you prefer to use HIIT or just normal cardio?

HIIT all the way!  In my opinion, there is no other way to maintain lean muscle tissue and to create sexy athletic curves all while shedding fat quickly!  I also love to run long distance so I will also incorporate a long slow distance a few times a week for variety.

What is your supplementation like?

I feel that good quality supplements are a must for any athlete or person looking to improve their quality of health especially when there is higher demand of stress on the body whether it is from exercise, emotional stress or environmental stresses.  I have been using ALLMAX for years and love their products, especially their protein powders!  I also supplement my clean eating with Douglas Laboratories products such as; multi-vitamins, fish oils, vitamin C,  calcium, CLA and vitamin D.

Female Bodybuilder Dayana Cadeau

 

Vital Stats:

Name: Dayana Cadeau
Place of Birth: Haiti (Carribean)
Date of Birth: June 2nd, (Gemini)
Home: Now living in Florida
Occupation: Esthetician, IFBB Pro, Model, Personal Trainer
Measurements: 38DD, 24, 35
Weight: 140 lbs. (off season); 128lbs-130lbs (contest shape)
Height: 5' 4" 1/2
Eyes: Light-Brown
Bodybuilding Background: Been competing for 13 years; Turned Pro in 1997 Favorite Body Part: My legs
Favorite Body Parts to Train: My back and abdominals
Favorite Food: Italian and ice cream
Favorite Colours: Red, Purple and Black
Hobbies: Reading and listening to romantic music

Competitive Record

• 1992: Won the Quebec city contest Overall
• 1993: Won the Rovincial show in Montreal overall(Heavy weight)
• 1994: Finished 2nd in the Canadian show womens heavy weight
• 1995: Finished 3nd in the Canada cup canadian show womens heavy weight
• 1996: Finished 2nd again in Canadian show womens heavy weight
• 1997: Won the woman heavy weight and Overall(Turned Pro)
• 1997: Finished 10th at the first "JAN TANA CLASSIC" first pro show against 30 women.
• 1998: Finished 3rd at the Jan Tana(Qualified for the Ms Olympia)
• 1998: Finished 11th on my first Ms Olympia
• 1999: Finished 10th at the Arnold Classic
• 1999: Finished 6th at the Womens Extravaganza
• 2000: Finished 2nd at the Jan Tana Light Weight at the Jan Tana Classic (Qualified for the Olympia)  
• 2001: I won the Miss International light weight!!!
• 2001: Finished 3rd at the Miss Olympia light weight
• 2002: Finished 2nd at the Miss International light weight
• 2002: Finished 5th in heavy weight at the Miss Olympia
• 2003: Finished 4th at the Miss International light weight
• 2003: I won the Jan Tana middleweight!
• 2003: Finished 2nd in light weight at the Miss Olympia.
• 2004: Won the Ms International light weight category.
• 2004: Won the Miss Olympia light weight category!!!
• 2005: Got the 3rd place in the Ms Olympia contest
• 2006: Got the 2nd place in the Ms International contest.

Female Bodybuilder Lisa Bavington

About Lisa Bavington
Name: Lisa Bavington
Birthplace: Scarborough, Ontario
Marital Status: Single
Height: 5'5 1/2 (167.5 cm)
Current Residence: Scarborough, Ontario
Website: http://www.lisabavington.net
Role Models: My sister Melisa
Best Feature: my legs
Favorite exercise: DB Shoulder Press
Least favorite exercise: Bent over Rows
Favorite diet food: rice cakes
Favorite Junk food: ice cream
Highlight in Career: As a bodybuilder...shooting my first video with http://www.ftvideo.com
Describe your personality: Laid back, easy-going, independent, honest and direct
Describe your idea of the perfect vacation: scuba diving off the coast of the Virgin Islands

Bodybuilding certainly chose me. Becoming an IFBB Pro was the inevitable result of an athlete with a combined background in Kinesiology/Gender Studies and a firm belief in the unlimited potential of the female physique. I’m currently working towards a future in Journalism, in the hopes of one day finding a way to inspire others to participate in, and contribute to, the continued success of some of the greatest female athletes of our time. 

Female Bodybuilder Anita Hess

Name: Anita Hess

Date/place of birth: 1976, on 27th of August in Rostock (Germany)

Sign of zodiac: Virgin

Residence: Frankfurt am Main

Profession: I work in an Office Height: 172 cm

Weight (Offseason): approx. 75 kg

Match Weight: 65 kg 

Titles:

German Champion 2005 / Superbody Class & Overall Champion

NABBA/WFF - INT. GERMAN CHAMPIONSHIP FIGURE / BODY 2005

Champion of EUROPEAN WEIDER GRAND PRIX 2005 in Montpellier (F)

Ms World 2004 & Overall Champion of all Classes (Slovenia)

German Vice Champion 2003 Figure Class

German Champion 2002 & Overall Champion Figure Class

Westgerman Champion 2002 

Competitions:

2005

NABBA/WFF - INT. GERMAN CHAMPIONSHIP FIGURE / BODY - 1st Place

EUROPEAN WEIDER GRAND PRIX in Montpellier - 1st Place

NABBA Universe England 2005 - not in Final

2004

Ms. World 2004 (Slovenia) – Overall Champion

NABBA Universe England 2004 - 3rd Place

2003

NAC-International/Mr. & Ms. Universe 2003 - 3rd Place

German Championship 2003 – 2nd Place Figure Class

2002

W.A.B.B.A. Weltmeisterschaft 2002 Teneriffa - 7th Place

Deutsche Meisterschaft 2002 - 1st Place & Champion Figure Class

Westdeutsche Meisterschaft 2002 - 1st Place

Hessen Cup 2002 - 3rd Place

2001

Hessen Cup 2001 - 1st Place

German Championship 2001 - 4th Place

Ms California Kassel 2001 - 5th Place

2000

Großer Preis von Norddeutschland 2000 - 2nd Place