Fitness Gurls - June 2016.pdf

8/17/2019 Fitness Gurls - June 2016.pdf

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Australian Model turnedInternational Superstar DJ, Brooke

Evers is the cover model of the

very first edition of Fitness GurlsAustralia. Beautiful photos shot

exclusively by LHGFX.

PHOTOGRAPHY BY LHGFX

HAIR & MAKEUP BY KAREN PANG

LOCATION MALIBU, CA

6 | FITNESS GURLS AUSTRALIA | FITNESSGURLS.COM.AU


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12 | FITNESSGURLS.COM.AU

Welcome to the team! We think

you’re perfect for Fitness Gurls

AUSTRALIA… but why doesFitness Gurls Magazine fit you

so well?I remember seeing Claire Rae in thevery first Fitness Gurls issue and she

encompassed everything I thought afit sexy female physique was like. That

sparked my interest in Fitness Gurlsand since then I’ve been a #1 fan of themagazine and girls. With the growing

interest in fitness worldwide, peoplewant to look and feel great and I plan to

be a big part in that. Fitness Gurls areconfident positive women and I hope

that my fun and feisty character caninspire motivate, and relate to

other girls.

How did you get started infitness?I have always played sports and usedto dance a lot when I was younger.Naturally competitive in most things,

I found myself always trying to bebetter and this along with my sense

of adventure, I would always beinvolved in anything active. I have

danced on stage in Disneyland Paris,climbed Canyons in Spain, skied in

New Zealand, caving and abseilingin England, and kayaking in France.Fitness has always been a part of my

life and after school I used the gym tobetter my performance in team sports,

until I found bikini competingand fitness modeling.

What is your biggest challengein your fitness journey, and how

did you over come it?Unfortunately, due to a previous eatingdisorder in my teenage years, my body

is a lot more sensitive to foods than itused to be. I have to be really mindful

about my diet to achieve the resultsI want to get but where there’s a will;there’s a way! The fitness lifestyle is a

continual journey of learning new thingsand understanding your changing body.

What are you most proud of? I am proud of my range of skills I canoffer and continue to develop. It is

important to me to have intellect andcharacter as well as a fi t healthy body.

Mindful training is a lot more effective;to understand the purpose of what youare doing and why, and to have other

interests hobbies and passions outsideof just training. I think admirable athletes

/ figures are those who have a fit lifestylebut are just as able to devote time to other

commitments.

What types of cardio work best

for you?

I like cardio that is a circuit styleconditioning/ plyos, the stepper stair mill or

sport activity.

What does your diet consist of? I eat a lot of nutritious ‘clean’ food but I dobelieve in flexible dieting all year round so

long as you train hard enough and havethings in moderation.

What does your

typical workoutlook like ?

I do like to trainhard, and as a

trainer I do take

a keen interestin smart training.

That’s usingdifferent training

mechanismsto understand

how my bodyresponds to them

and which aremost effective. Itake rest days as

I need them andmix up my routine

regularly. I don’tneed a set plan,

it comes almostas second nature

to me!

An example of

my week is asfollows:

1: Legs2: Shoulders +

Arms + Cardio3: Back+ Cardio

4: Rest5: Legs + Glutes6: Plyos +

Conditioning +Full Body

7: Rest + Cardio

What’s the one thing you would tell

someone getting started in fitness?Consistency is key. Be patient. Workhard. Learn what works for your body and

remember to balance your fitness goalswith other important parts of life.

Whats next for you? at

Ahh, wherever the wind takes me! I maycompete again later in the year orthe start of 2017, but so far I have been

focusing on my work and training business,as well as my own fitness goals. I will try

and travel sometime this year, visit myfamily in England and I’d love to try and

make it back over to the States.


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GROWING UP IN A FIT FAMILY ALL HER LIFE, SARAH

MADUCK BECAME A FITNESS MODEL THAT USED FITNESS

TO REMODEL HER LIFE POSITIVELY IN A DIFFICULT TIME.

FITNESSGURLS.COM.AU| FITNESS GURLS AUSTRALIA | 15

You are a personal trainer and a

bikini competitor. What made you

decide to pursue that as your

passion?During a very dicult time in my life, my

brother who is a very special person to me,

introduced me to the gym and made me my

rst meal plan. He then introduced me to

the idea of competing as he is a bodybuilder

himself. He also introduced me to my rst

personal trainer who is now my ance!

Fitness has helped me through my own

personal struggles and inspired me to wantto do the same for others!

Describe the most memorable moment

either on or o stage that you

have had as a tness model.My mom was the rst personal trainer in

our city over 25 years ago so my childhood

was always inuenced by my mom’s great

example of healthy eating and physicalactivity. This sparked my brother to enjoy

weight lifting which led to competing.

Through my brother

I was inspired to

adopt the gym as a

way of life later

leading to competing.

My brother and I

competing led tomy mom competing

too! I was sittingin the audience

watching both my

mom and brother

compete and at that

moment I realized

how contagious a

healthy lifestyle is!Leading your

healthiest life will make you feel good about

yourself and this will attract others to do the

same. I realized that when you take care of

yourself you are not just changing your life but

it will have a ripple eect and changeothers lives around you as well. This realization

now dictates how I live my own life.

What is your favorite thing about being a

tness model?

The accountibility that it gives me to be the

best ‘model of tness’ for others. Inspiringothers to lead their healthiest life in return

inspires me to live my healthiest life!

What do you feel is the biggest mistake

most people make in the area of tness,

and what do you recommend to

correct that?

Too many people look at someone t and

then go in search of the ‘ best diet plan’ orthe company or supplements that will give

them the quickest results. The physique of

a t individual is the product of a lifestyle

change made in ALL areas. The secret is

the longer these changes are sustained the

better the results. My recommendation to

everyone looking to make a change to their

physique is that they consider the changes

that need to be made to achieve their goalsand that they make a concious choice to

make these changes permanent. Temporary

changes lead to temporary results.

What do you rely for daily motivation?

Myself. I get up every morning and look atmyself in the mirror and I see how far I’ve

come. Seeing how far I’ve come excites me

and makes me want to see what will happenif I continue to work hard.

FOR THE REST OF SARAH MADUCK’S INTERVIEW

AND FOR MORE PHOTOS GO TO:

WWW.FITNESSGURLS.COM


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This has been a busy year for you,both as a fitness personality and asa model! What has been the mostexciting thing so far?First and foremost, I am a new FitnessGurls Athlete. When I first started my

fitness journey I always looked up toFitness Gurls and was determined to be

a part of it and now that I am, I’mloving every second of it. Not only did Iget featured in the Swim Issue, the first

issue on newsstands, I also landed thecover of the Swim Calendar. What an

amazing start to my journey with them.I also recently became a Texas Motor

Speedway Sweetheart. Racing is huge inmy family so being right in the middle of it

is so exciting! I was painted on a B-17 asthe nose art, this is something that I willnever forget and is really an honor. Only

15 of them are still flying and I’m paintedon one!

Is there anything that you are doingnow that you wouldn’t have expected ayear ago?Honestly, I had no idea my fitnesscareer would take off like i t has. I have

gotten to shoot with some of my favoritephotographers and work with some of

my favorite apparel lines. I’m so blessedto work for a company that allows me tohave time to chase my dreams.

You have started putting on fitnessboot camps weekly throughout Texas.Can you tell us a little about that andwhat your goal is for the people whoattend?Can you tell us a little about thatand what your goal is for the people who

attend? Currently, I’m located in Addison,TX. I do free fit camps three times a

week. It’s just a great way to give backto the community and help to promote a

healthy active lifestyle.

What is your top three favoriteexercises?Deadlifts, Kicks Backs, and LateralRaises

Can you give us a snapshot of whatyour daily diet looks like?- 1 Cup Egg Whites, 1/3 Cup Oats Mixedwith water.

- Post Protein Shake- 4oz Protein, 1 Cup Green Veggie, and4oz Sweet Potato

protein based snack- 4oz Protein, 1 Cup Green Veggie

Protein Based Snack

What supplements do you take?I only use Herbalife supplements- Multivitamin Herbalife- BCAA Aminogen

- Pre Workout Prepare- Post Workout Rebuild Strength

- Omega 3-Herbalifeline- CLA Proless Duo

- Probiaotic Flora Fiber

What is your favorite supplement?Post Workout-Rebuild Strength, it has

your BCAAS, Glutamine, and Tri Blend

Protein plus it taste like chocolate milk.

What is your #1 fitness tip?Change up your routine! It’s easy to get

comfortable but you’ve got to constantly

shock your body. Also make it fun.Sometimes people get so caught up inwanting results so fast that they do not

enjoy the process.

Do you have a special beauty secret?Water, staying away from sugar and agreat skin care line. I’m a true believerin an amazing moisturizer. I have been

using Herbalife new SKIN line and myskin has never been better.


Hope Beel is making hearts race al l over t he worldand that ’s not just because she’s a Texas MotorSpeedway Sweetheart in the US! She’s an Al l- American g irl that is undeniably sexy, smart, andsuccessful . We can’t get enough of her which is why were lucky to have her as one of Fitness Gurlssponsored athletes. Hope is extremely driven and

motivated to be successful in al l aspects of her l i fe.By surrounding hersel f with people who have thesame goals and mindset, Hope stays discipl ine andthrows out al l excuses. Which explains how shekeeps her t ight body al l year around. So, let ’s joinHope and throw away al l excuses and make ourown success!


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According to your beautiful selfies,you own a lot of great bikinis. Can yougive some advice on how to pick theperfect bikini?Buy them from Ravish Sands Swimwear,but seriously she makes it a perfect fit

every time. The quality of the fabric is

where its at,

If Ben&Jerry’s named a new ice creamflavor after you (for your treat meal ofcourse), what would the name of theirflavor be?Hope’s Beel Brownie Blast

Are your friends and family supportiveof your fitness goals? And how do youbalance your fitness lifestyle with theother areas of your life?Yes my family is very supportive,

although sometime they may notunderstand why I’m alway striving to be

better, because in their eyes I’m greatwhere I’m at. I’m all about surrounding

yourself with people who have the samegoals as you, so my close knit group are

all fitness enthusiast as well.

What is something about being afitness model that would surprise mostpeople?You have to stay on track, it’s not always

easy, I don’t just wake up everydayready to eat clean and workout, I really

do have to work hard and stay ontrack. We’re just like everyone else, just

working hard to reach our goals.

Whats the most embracing movieyou’ve seen the most times?

Forrest Gump, it was my favorite growingup and anytime its on I make sure towatch it.

How do you feel about Fitness GurlsMagazine being in Australia and NewZealand now?I think it’s incredible, it’s so awesome tosee the company expanding. There isn’t

a magazine like Fitness Gurls and I’m so

excited for these other countries to get toexperience it!

Who’s the most important woman inyour life, and what do you considerto be the characteristics of a goodwoman?My mother, you would never know all

the hardships she had to go through.I have learned so much from her and

she empowers me to become moreeveryday. I think a good woman putsothers before herself and is always there

to support you no matter what.

You have one of the best booties inthe fitness industry, what are three keythings to creating a beautiful booty?One, Eating! I love food and I don’t

limit myself, of course I follow a strictmeal plan but when it comes to carbs I

never skip. And two, don’t just squat, trylunges, hip thrust, and deadlifts. I love

mixing Plyos into my workouts to alsohelp shape the glutes.

When people look at your body, theysay its perfect, but what are a couplethings your focusing on the make yourbody even better?I’m far from perfect, I believe you canalways better yourself in some way. I’ve

always had great leg development butfind it hard to build my upper body. So

I’m currently focus on building that whilekeeping my lower body lean.

In 2016, if you can vacation anywherein the world, where would it be and

why?Jade Mountain in St. Lucia, have youheard of this place? It’s amazing! It’s

something I’ve always wanted to do!Extraordinary architecture and design

Private in-room infinity poolUnparalleled views; tranquil environment

Dedicated butler, available 7 a.m. to 11p.m. Adults only; no children under 15

600 acres of gorgeous terrain and therestaurant’s organic produce.

What do we have to look forward tofrom you in the upcoming months?

Fitness Gurls is doing a Calandarrelease party, i’m working on my

personal website, and I will be workingwith my sponsors and bringing some

super cool new things for my fans.



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HAIR & MAKEUP BY

Karen Pang


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You are one of Australia’s hottest talents, gracing covers, appearing onreality TV, and DJing in clubs across the World. What do you feel has been

your biggest accomplishment so far?Everything! I am so grateful for all the amazing opportunities I’ve been given andwhat I have accomplished so far. I feel I have worked very hard to get to where I

am now but I’m not stopping yet. I have a lot of new and exciting things to come.

What is your favorite part about being a DJ?I’m really obsessed with feeding off a crowd. Watching the faces of people when

they hear a great track then getting to meet everyone after the show. Also, the

ability to create a party in a country or city I’ve never been to really turns me on. It’ssuch a thrill doing what I do and I hope to never stop performing.

Being a DJ must mean some pretty crazy hours. How do you juggle fitness

with your schedule?I have to admit it is very hard! At least three times a week I get 1-2 hours of sleep

a night so a workout is the last thing I want to do. The one thing I try to do is bookinto hotels that have a nice gym that way I have no excuse to not train.

What does your daily fitness routine look like?

When I am home longer than three days I go hard! I train at any F45 gyms or I gosee my brother who is a personal trainer. I focus on circuit training and polymericexercises as I feel they really work for my body type. For example sprints or jump

rope for cardio then go to a class or trainer. I love using the medicine balls for alldifferent exercises like core work and ball slams. TRX bands are great for toning

and strengthening my upper body. Lunges are another favorite but I try walkinglunges across long stretches of space so I’m not just doing it in the one spot like

hotel hallways.

What is you have a favorite exercise?I love skipping or jump rope. It burns a lot of calories; it’s easy to do on the roadand its fun. From the age of 10 I was skipping in competitions in Australia so I am

pretty fast and can do a few tricks. Plus I can take my rope anywhere.

Can you give us a break down of what your daily nutrition looks like?In the morning I like to do a little cardio before I eat. Once that is done I like making

different breakfast smoothies with a whey protein, bananas, blueberries and afew supplements. These fill me up and speed up the metabolism. For snacks I

enjoy making protein balls or slices with all types of ingredients eg. Almond meal,

coconut flour, cacao powder, dates, nuts etc. I try to make a couple a day so I don’t



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reach for anything bad. Lunch

and dinners I always have a lotof veggies and protein. I don’treally like red meat or chicken so I

stick to fish and tofu. I do splurgealmost every day on something

sweet but I keep it in moderation.I can’t give up on chocolate or red

wine.

What supplements do you take?

At the moment I have a great pre-workoutsupplement “Legend” from a new company

GHOST which is launching over the next fewmonths. I also use the GHOST BCAAs whileI train.

Why is fitness so important to you?

Fitness is so important to me because it makesme feel 150%. If I miss a couple of days without

a proper workout I go insane. Fitness to me isroutine. It helps with all other areas of my work

and keeps my mind focused and alert. Plus itreally helps me to sleep when I’m touring.

You must have some awesome music on

your workout playlist. What is your favorite

music to listen to?

When I am training hard out at the gym I listen

to my own mixes that I produce for iheart radiodance. You can actually download the app and

listen for free.

What is your daily beauty regimen?

I have to admit I am terrible at any sort of beautyroutine. I just cleanse my face morning and night

moisturize and make sure I brush my teeth. Ialso splurge on facials and massages as touring

can get the better of me.

If you were stranded on an island and only

could have three things with you, what would

they be and why?

My brother, clean water and a lighter. Mybrother can hunt and I can cook.

How do you stay motivated every day to stick

to your fitness goals?

My job is what motivates me to stay fit. It is very

hard to travel around the world, eat randomairport food and perform on stage if you aren’t

feeling fit or looking good.

If we were to take a peak at your gym

wardrobe, what colour would we see the

most of?

I wear a lot of black at the gym because it coversthe concerning areas of the body and hides the

sweat but I do love to mix in neon colours.

What is your number one piece of advice for someone looking to have a fitbody like you?

Always get some sort of advice from a professional. Personal trainers are so

great because they push you hard and teach you things that you wouldn’thave a clue about. Stay focused, or gather up some workout buddies to trainwith you that way you can’t slack off. Also, supplements can also really help

with shifting stubborn areas.

What is the next big thing in the future for you?

My next USA Summer tour looks to be really exciting for 2016. There’s a lotof new areas of the states that I’ll be DJing at which is going to be awesome.

I have a few tracks that I’m working on with some vocalists in the states thatare sounding pretty cool and focusing on my radio show for iheart worldwide.


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With a burning ambitionand a love of tness, ClaireRae has become the wholepackage. This Canadianborn beauty is 5’4” with a35” chest, 25” waist, and35” hips, and is taking usback to “Baby Got Back”

days! Since Claire was a smallchild she tagged along toexercise with her dad, whois a tness guru himself. In2003, she entered her rstcompetition in the ManitobaBody Builders Association,where she won rst place.Her inspiration came fromMonica Brant, a tnessmodel who won the 1998Ms. Fitness Olympia. Clairerealized her body respondedquite well to weight training,and continued to pursuebigger and larger goalswithin the tness community.Her motivation comes fromher large group of fans andadmirers that drive Claireto be the very best she canbe. Claire trains four timesa week of rigorous HIITand weight training that gave her the notable 2015

Fitness Gurls Physique of theYear. She has been featuredin numerous magazinesincluding Fitness Gurls onmany occasions. She enjoysbeing featured with FitnessGurls because, “... I can bewho I am. Really. I get to havefun and be real.”

What is the biggest lesson you have

learned on your tness journey?

The biggest lesson I have

learned is just when you think you know

everything, you don’t! Each of us has our own

struggle and our own way of overcoming thosestruggles. We are so individual that there is no

such thing as a x all solution for everyone.

Each one of us must take the responsibility to

learn and grow in the journey, there is no end

date for learning.

What are three things someone starting

their tness journey should do right now to

begin improving themselves?Get a journal, write down your goals, be ready

to learn and apply what you are learning.

What is personally your greatest tness

challenge and what did you do to

overcome it?

That’s a tough question. There has been a

new challenge for each season. Lately, it

would probably be consistency in my eatingand training. I’ve been traveling a lot and I nd

that being out of a routine can make things

dicult. I try and do my best to get organizedas soon as I hit a location and I always plan

ahead.

You launched The Body Makeover

Movement in 2014. What do you think the

secret to running a great organization is?My goal with The Body Makeover Movement is

to educate people about their own body. I think

the secret is to care about the members and

want to see them succeed.

Can you tell us a little about what the Body

Makeover Movement consists of?

BMM is currently a 3 phase program that is

lead by the ebooks that are provided along

with new monthly workouts. We run monthly

challenges, while working towards grandprizes. We put on photoshoot vacations

and a year end competition to keep people

motivated and pushing towards their goals. It’s

so much more than an online training service.

It’s a whole tness organization that is totally

interactive with it’s members.

So many people start a tness program

only to get discouraged and zzle out.What is dierent about BMM that will

provide long term results?

We approach tness as a lifestyle and journey

that should be shared! That’s the dierence.

I don’t sell scemes or anything that is short

term. We talk about real issues and ways of

solving health problems the all natural way.

Each member is part of a greater purpose in

the tness lifestyle movement we are tryingto create. The members are what make the

organization awesome.

What do you do to get your physique

in that top, former Physique of the Year

winner shape?

My lifestyle is pretty regular, I don’t uctuate all

that much because my lifestyle is consistent to

my goals. I made a goal to live healthy a longtime ago and my results are just a byproduct

of my vision and actions.

LISTEN TO CLAIRE RAE’S WORKOUT PLAYLIST

AT SOUNDCLOUD.COM/FITNESSGURLS

See more photos of the Claire Rae, the Physique of the Year 2015 at FITNESSGURLS.COM


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A few years ago, I took a couple years o training my booty because I simply wanted to see whatwould happen. You guessed it, I lost it. At the time I preferred a small booty, but with the latest bootycraze I thought I better get booty training. So, I jumped on board and knew if I focused a few days aweek solely on my glutes that I would be able to once again transfer my rear end. ? Along with theexercises I did, I also added more calories to my diet to achieve my booty success. I do generallycarry my fat in my butt which helps add a little more cushion, but that isn’t my goal. My goal is tohave a solid dimple free, muscle bum while being lean. I do feel like it may take a few more monthsto really see the best results, but for now I’m really loving how my toosh has transformed with theseexercises and a few extra calories in my diet.

Glute Bridge - 4 sets of 20

Full Deep Squats -4 sets of 10

Deadlifts - 4 sets of 20

Cable Kickbacks - 3 sets of 10 each leg

Resistaband - Kick ups 3 sets of 20 each leg

Stair Stepper - Kick ups 3 sets of 20 each leg

Step Up Kickbacks - Kick ups 3 sets of 20 each leg

PHOTO BY

EVA SIMON

FOR THE REST OF CLAIRE RAE’S INTERVIEW

GO TO: WWW.FITNESSGURLS.COM

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Claire gives you tipshow shes built her world-class booty.

What keeps you motivated every day to maintain your

physique?

BMM keeps me motivated. There have been many days

in the last year that I’ve really needed a boost. I nd that

when I am sharing I stay much more motivated. It helps

me think outside myself and realize that my actions can

help others.

You have been a tness model and trainer for many

years now. What made you decide to pursue tnessas your life passion?

I rst got started in Fitness when I was young and trying

to gure out who I wanted to be. I knew that there were

many paths I could take. In my heart, I love helping

people and I nd satisfaction in knowing that I have a

positive purpose in people’s lives. I believed that I was

given certain gifts and talents that could help me help

others nd success, so I followed my heart and here I amtoday.

How did you get started with bodybuilding?

I was inspired by Monica Brant and Oxygen Magazine. I

fell in love with the gym at an early age and found that my

body responded really well to working out. Soon after I

looked up a local Bodybuilding federation and signed up,

just to give it a shot.

What is your biggest advice about balancing tness

with everyday life?

The biggest and best advice I can give is simplify it. Eat

simple foods, go for walks and just do things that you can

enjoy. It’s not hard when you enjoy what you are doing.

Find activities that you can look forward to rather than

making plans that you can’t commit to.

Apart from tness, what are your other interests andhobbies?

I love art of every form. I have been really busy these past

couple of years but I love to paint and play music. Now I

just listen and admire.


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Along your tness journey, have you ever felt like

quitting and if so what/who motivated you to keep going?

I believe every athlete at one point during a prep or careerhas wanted to quit or give up but when you have those

moments it’s important to have a good support system and

team (includes coach, spouse, friends) by your side to get you

through those hard times. I’ve been lucky enough to have 3

people that have helped me through those times. First is my

inspiration, competitor and friend Jodie Parker, she has been

by my side since I started in amateur shows. The second

one was my coach Kim Oddo, who has always been able to

listen to me when I had doubts and has always had the abilityto calm me down and “trust the process”. Last but certainly

not least has been my friend and founder of Blackstone and

Prime Nutrition, PJ Braun. I’ve been through some hard

times and he has always given me encouragement and a

push in the right direction. They all have been blessings in

my life and I wouldn’t be where I am without them.

What types of cardio has worked best for you?

My cardio varies a lot based on if I am home ortraveling. I also like to keep my body thinking. When it

comes to cardio, I either do step mill or vary the dierent

settings or outdoor activities in dierent environments. Incline

treadmill, usually at a level 10 setting or higher with a 4.5km

or greater speed. I’ve come to nd out each treadmill brands

are calibrated at dierent speeds, meaning a 3.5 speed on

one isn’t the same as 3.5 on another (learned this the hard

way traveling, especially in dierent countries). When I set

the speed, I want a fast pace walk, that’s the speed I set itfor. My favorite is outside cardio. Nothing is better than going

outside for a good walk, hike or nding a good hill to run or

stairs to climb.

What supplements do you use and what are some of

your favorites you recommend?

The misconception is that everyone is on “something” in this

sport which is not true at all. With the right diet and

dedication you can achieve your goals with being consistentand with time. I’ve searched a long time to nd supplements

that work best for me. Most people don’t understand that

everyone is dierent and what might work for me doesn’t work

for another. I use all Blackstone and Prime Nutrition products.Reason for this is they have come out with a woman’s line

of multivitamins and supplements that are actually benecial

all year round even if I wasn’t competing. The research and

studies that back their products are amazing and has truly

helped me achieve the physique I am looking for.

Some of the products I use are:

All from Prime Nutrition:

●Vibrance (multi vitamins for hair, skin & nails)

●Phytoform (super greens powder)

●Intra-MD EEA+

●Omegas

When you look back, is there anything you would change

on the road to achieving your goals?

We all have the “what ifs” in our lives, we are human, whodoesn’t have those thought? However, to change anything in

my past would change the position I am in today. I believe

everything happens for a reason and whether it’s good or

bad it makes you who you are. I have learned a lot from theexperiences in my past and it has only made me a better

woman today. The key is, don’t dwell on the past, learn

from it.

What’s a tip you would give a person just starting their

tness journey?

There are a few things I would tell them. First, never give up

on your goals and dreams. Two, nd a QUALIFIED and

experienced coach in your division and sport. Three, only listen to that coach

and don’t go ask a 100 dierent people their opinion because you will get 100

dierent answers and all that will do is confuse you.

What’s next for you?

At the moment, I have a few shows in mind but we will wait and see. Rightnow, I am just focused on getting fully settled with moving to the states and

adjusting to my new job. My main goal is to stay healthy and comfortable in my

skin all year round. I like my curves and I like what I bring to the stage and as

long as I keep happy and healthy that is what is important.



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How did you get started in tness?

After graduating with honors in Kinesiology on a

scholarship for Volleyball at UNB, it was time to become

an adult and nd a career. My passion for health and

tness lead me to working full time in the tness industry

as trainer, nutrition and group exercise instructor.

However, I felt that I wasn’t being challenged to my

full potential. I wanted to put all of my knowledge, skill

and physical capabilities together and diverge into

something that was going to encompass 24 hour a day

commitment. Fitness Model & Bikini Competitor was my

new vision of tness, and I went to work transforming mymarathon physique, into the most accomplished IFBB title

holder in the world, with 4 international wins, including

a back-to-back Arnolds, UK Olympia & CBBF National

Championship wins.

How do you stay motivated in your career?

I stay motivated by the incredible support system

this industry has built, through social media, such as

Instagram, Facebook and my Fitness Gurl fellow athletes!

I also have the most incredible team of sponsors who

are always there to support and push me when needed.

A big motivator is my Team Bunny girls and seeing them

progress and transform, whether for a competition,

wedding or everyday life.

You’re one of our newest Fitness Gurls Sponsored Athletes, why did you decide to join Team Fitness Gurls?

When I got the call to be a part of Fitness Gurls, I was

over the moon. I have looked up to fellow Fitness Gurl

athletes such as Clara Rae & Hope Beel… in awe of their

physique, business & how they conduct themselves

on social media. In January 2015, I wrote on my vision

board… Become a Fitness Gurl Athlete! One year later,

I am honored to be a part of the team on an even closer

level. I decided to join team Fitness Gurls because of the

supportive network the company encompasses. From

the other athletes, to photographers, to CEO Jason. The

content Fitness Gurl provides is informative, up to date

and above all classy. Who wouldn’t want to be a part of

this dynamic team!

What was your biggest challenge in your tness journey?The biggest challenge I face in the tness industry is

accepting things take time and you have to earn it. I am a

type of person that likes to reach my goals right away and

not wait for ANYTHING! Throughout my childhood I would

always get things accomplished as quickly as I could,

whether it was homework, workouts or my university

degree; to see what else I could do. During that time I

rushed through everything, not giving myself the time to

reect and enjoy the journey. I had the same approach

in tness, wanting my Pro Card the rst year I competed.

It is now 4 years later, and still no tit le, however, during

this whole journey, I have so many memories and

opportunities arise; that I now see the card was just a

small facet of my journey in tness.

Life is long, and tness will always be a part of my life. Mychallenge to make it last as long as I

possibly can after recently being diagnosed with MS.

How does your typical week in the gym look?

Sunday: OFF

Monday: Fasted cardio 20 minutes / Legs Training

Tuesday: Team Rowing Sesson / Back & Shoulders PM

Wednesday: Rowing AM / Glutes & Hamstrings

Thursday: Arms / Back / 30 min cardio

Friday: Fasted cardio 20 minutes / Legs Training

Saturday: Conditioning


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We are all well aware that training at the gyminvolves incorporating various exercises targetedto dierent body parts between our neck andankles. We push and pull hundreds if not thousandsof pounds weekly to build, shape and sculpt ourbodies to a specimen of strength and dedicationto meet our aesthetic desire. But why is it that therst thing people divert their eyes to when theyask if you work out are your arms? They gestureto your biceps and give their interpretation of afront double bicep expecting you to monkey see,monkey do like a trained animal at the zoo. It canbe: a) somewhat insulting because your biceps are

just a fraction of what makes up the hard workyou’ve put in or b) humbling because you have somany other incredible parts to your physique, butyour biceps aren’t one of them. Look no further myfriend because we have 15 of the best exercisesfor bigger biceps. Throw these exercises in yourroutine and the next time a civilian asks for you toex your biceps, you will do so like a showman whotrained like an animal!

1. EZ BAR PREACHER CURLa.) Holding an EZ bar inside the inner bend,

seat yourself at the preacher bench and rest

the back of your upper arms against the padand your chest pressed behind (this can

also be done standing if the bench does not

adjust properly to your height).

b.) With elbows bent and bar raised in

contracted position at shoulder level, slowly

lower bar down with a 4 second count untilarms are extended. Quickly raise bar up in

one second and pause for one second in

contracted position.

2. SEATED INCLINE DUMBBELL CURLSa.) On an incline bench adjusted to 45degrees, lay back with a dumbbell in each

hand with palms facing forward and arms

perpendicular to the ground.

b.) Without moving upper arms, focus onusing the biceps to curl weight up, pause for

one second at the peak contraction and then

release in a controlled manner back to thestart position.

*this exercise may be performed with alternatingarms Standing Barbell 21s

3. LAYING INCLINE BARBELL CURLS a.) On an incline bench adjusted to 45degrees, lay chest down with the barbell

and let it hang straight down so that your

arms are perpendicular to the ground.

Focus on your biceps lifting the weightwhile maintaining perpendicular from your

shoulders to the elbows.

b.) Contract your biceps at the top for onesecond and release back to start position in

a controlled manner.

4. STANDING HAMMER CURLS a.) Stand tall and let your arms fall to yoursides with a dumbbell in each hand (select a

weight you max out at 10 reps with).

b.) With your elbows maintaining positionclose to the body, raise both dumbbells

to reach maximum 10 reps. Rest for 10

seconds and repeat. Repeat until only 6-7reps can be reached without

sacrificing form.

5. CONCENTRATION CURLS a.) Sit on a flat bench with legs spread

slightly apart. Hold a dumbbell with the backof the working arm rested on the inside of

the same leg.

b.) With arm extended towards the floor,focus on using the bicep to curl dumbbell up

to contracted position while keeping upper

arms stationary. Pause at the peak for a onesecond contraction and release back to start

position.

6. STANDING BARBELL CURLSa.) Holding a barbell with hands placed

shoulder width apart and palms facing up.Stand tall and look straight ahead.

b.) Curl barbell up by contracting biceps

while keeping elbows close to the body and

upper arms perpendicular to the ground.With a 5 second count, return slowly back to

start position.

7. STANDING BARBELL 21Sa.) Holding a barbell with hands placed

shoulder width apart and palms facing up.

Stand tall and look straight ahead.

b.) Curl barbell up halfway (until elbows

reach 90 degrees) and lower back to start

position for 7 reps. Bring barbell all theway up to the top and lower to the halfway

point and curl back up for 7 reps. Finally,

beginning from the start position, curl barbellall the way up to the top and lower for a full

range of motion for 7 reps.

8. STANDING OVERHAND EZ BAR CURLa.) Hold an EZ bar on the outer part of the

outside bend of the bar, palms down. Letarms rest at your sides and EZ bar at the

front of your thighs.

b.) While maintaining elbows close to yourtorso, focus on the biceps to curl bar up

towards your chest. Pause for one second

and in a controlled manner back to the startposition.

* this exercise may be performed in a “21” fashion

like the previous exercise

9) ROPE HAMMER CURLa.) Attach a rope attachment to the lowestlevel of a pulley machine and hold the rope

with palms facing each other. Stand about

a foot away or until the cord is taut whileholding the rope with arms straight down in

front of your thighs.

b.) Using your biceps, curl rope up towardschest while keeping your arms between your

shoulders and your elbows perpendicular

to the ground. Pause for one second at thetop and contract your biceps. In a controlled

manner lower back to the start position.

10. DOUBLE BICEP CABLE CURLa) Adjust the pulley on each side slightly

above the head and attach the appropriate

handle. Select appropriate and same weighton each side.

b.) Grasp each handle and position yourself

in the middle between the two pulleys witharms extended. Keeping chin parallel to the

ground looking straight ahead, use biceps to



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pull handles toward your ears. Release

back to start position.

11. SINGLE ARM PREACHER

HAMMER CURL

a.) On a preacher bench or an incline

bench adjusted to the same angle, sit orstand with the back of your upper arms

resting on the bench, elbows bent and

holding a dumbbell with the palms facingthe center of your body.

b.) In a controlled manner, lower weightuntil your arm is extended while keeping

tension in the bicep. Use the bicep tobring the dumbbell back up to start

position ending with a squeeze of the

bicep.

12. DUMBBELL CROSSOVER CURL

a.) Stand tall with a dumbbell in each

hand at your sides. Raise working arm

while maintaining the palms to face yourbody, towards the opposite side chest

by contracting your bicep. At the top,

squeeze your bicep and slightly twistpalm towards your face for an added

contraction. Repeat on opposite side

and alternate.

13. ALTERNATING SEATED

DUMBBELL CURL

a.) Sit at the edge of one end of a flat

bench with a dumbbell in each hand.Raise one arm using the strength of

your bicep with your palm facing you at

the top. Contract for one second andrelease back down. Repeat on opposite

side.

* the seated position lessens the tendency to

use momentum to raise the dumbbell

14. STATIC HOLD ALTERNATING

DUMBBELL CURLa.) Stand tall and let your arms fall toyour sides with a dumbbell in each hand.

Raise one arm by focusing on using

the bicep to curl dumbbell up to the top.Contract the bicep at the top.

b.) Once arm is in contracted position,

raise other arm to contracted position

and release the first arm. Repeat.

15. LYING CABLE CURLS

a.) Attach a straight bar to a pulley

and adjust to the setting closest to the

ground. Lay down on a mat and placeyour feet on the frame of the machine

with legs extended and

hold the bar with palms facing up.

b.) For the start position, your arms are

extended and head resting on the mat.

Use your biceps to pull the bar towardsyour chest while maintaining upper arms

close to your body. Pause at the top for

one second and slowly lower back down

while keeping the tension in your biceps.

3 Mistakes to Avoid

SWINGING & HURLING

When you were a kid, the hurling mightfollow some vigorous swinging but as

for trying to make some gains, swinging

a weight that’s too heavy up will do you

more harm than good. You can tear orpull a muscle or injure yourself in other

multiple ways. Ditch the ego and the

heavy weight for a lighter one and watchyour form. The latter is much more

impressive and you won’t be “THAT guy”

at the gym.

OVERTRAINING

We all know you’re driven to get those

massive twin peaks to rival the Swiss

Alps. Heck, we want you to get themtoo! But hitting them too often too soon

will hinder its growth. If you over train a

body part, it means you’re continually

tearing the muscles without ampletime to regenerate itself. You also

increase the risk of the chance of injury.

Without much needed recovery, you’reactually weakening your muscles, not

strengthening them.

SPEEDSometimes we may not notice that we’re

cranking out our reps way too fast. This

increases the possibility of using ourbody’s momentum to swing the weight

(as mentioned above). It also causes

us to forget to contract our muscles at

the top of the exercise and maintain thetension as we’re letting go. Both very

important components of fully engaging

the muscles involved and giving theexercise its full potential.


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HAIR & MAKEUP BY

TWO CHICKS AND

SOME LIPSTICK


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Holly is wearing Better Bodies shorts betterbodies.se

1. SCHEDULE IT IN – I go to sleep each night knowingwhat time I train the next day. I am mentally prepared

to exert myself for that 1-2 hour session and I bookit into my schedule as I would any other meeting orappointment. No excuse.

2. FUEL YOURSELF PROPERLY – As I have grownmentally, physically from day one of training, I know nowthat if my diet and supplementation are in line with mytraining goals, I will undoubtedly be able to accomplishanything I set out to do. All health, happiness and achievements start with how you fuelyour body.

3. CONSISTENCY – Everybody wants everythinginstantaneously; quicker, better, faster. If youconsistently fuel and train for success you will reach

your goals, you will feel accomplished and the lessonslearnt through your unique journey will serve towards personal growth and long term success. A quick fix isusually an onset to a mental, emotional and physicalroller coaster that you do not want to be on.

4. PROGRESSION – No one started training andinstantly did everything perfect and no one quit trainingbecause they got to the physique they wanted anddidn’t have to train anymore. It is a constant progressionof learning, growing and becoming who youare meant to be. To shape your body, to be strong,lean, beautiful, is always a work in progress.

5. ACCEPTING IMPERFECTION – Perfect is a scaryplace. Right and wrong are not words that are allowed

in my club by the staff. There are so many dictators thatbelieve in certain methodologies. Every individual learnsuniquely and as long as you are loving yourself at everystep of the journey, that is what health andfitness is all about!

6. WILLINGNESS TO LEARN, GROW, ADAPT – Whenwe know better, we do better. There are always newstudies coming out and new and fun ways to findfitness. Be open to always learn new things and neverbe afraid to look funny doing it. Sometimes the goofiest looking exercise, movement, dance, is the best feelingand most therapeutic. Overcome complacency and beopen to change.

7. SMILE – What is the point of anything, if it doesn’tmake you happy? Why do you get up each day? Getto a place where you can look at any challenge, anybarrier to entry, any obstacle and instead of stating “Ican’t” ask “How can I?” Saying this programs your ability to think openly instead of in a closed state.Your opportunities will become bright and the obstacleswill begin to seem smaller and smaller.

I am active 7 days a week. I am currently lifting 5 days/week and performingsome type of cardio 7 days a week.

I train with a Personal Trainer at my club every morning Monday – Friday. I neverknow exactly what I will be doing that day. I know the split that we are workingon, on a weekly basis at that time, but the exercises performed for that bodypart will changes dependent on how I am fueling, supplementing and whatadventure I am working towards next. Currently I am 2 months post photoshootsand am training towards a lean physique and increased muscle mass for myupcoming shoots at the Olympia, where I will represent my sponsorMagnum Nutraceauticals.

MONDAY // Hamstrings

- German Volume Set Stiff LegDeadlift – 20 @ Warm up with bar,10 @10

- Laying Hamstring Curl – 4 @ 12-15- Sumo Squats w/ Olympic Bar –

4 @12-15- Single Leg Deadlift w/ Dumbbell –

4 @12-15 per leg

TUESDAY // Posterior Upper Body

- Pre Exhaust Wide Grip Pull Up –3 @ 8

- Seated Row – 4 @ 15

- Bent over Olympic Bar Row – 20 @Warm up with bar, Weight up to find6 rep max, 4 @ 6 rep max

- One arm dumbbell Row –4 @10 / side

WEDNESDAY // Quads/Glutes

- German Volume Set laying hipthrust at smith machine – 10 @ 10

- Kick Backs – 4 @10- Squats – 3 @ Failure- Front Squat – 4 @10- Plyo Box Step Ups – Hold dumbbell

in one hand and step up to thealternate side – 3 sets of 20 per leg

- Seated Leg Extension – 2 @5 Quick, 5 resisted, 5 quick + 2 @Strip set

THURSDAY // Anterior Upper Body

- Dumbbell Hammer Curl – 4 @ 10- Cable Lateral Raise – 4 @ 10- Ropes – 4 @ 30 seconds- Straight Bar Cable Bicep

Curl – 4 @ 12- Seated Press – 4 @ 8- Javelin Press – 3 @ Failure

FRIDAY // Glutes - 100 Pop Squats- 90 Mountain Climbers- 80 Bicycles (abs)- 70 Skate Lunges- 60 Hip Thrusts- 50 Glute Kicks/leg- 40 V Sits

- 10 Sprints

HOLLY BARKER’S WEEKLY WORKOUT SCHEDULE

- Monday morning and Saturday

morning hikes

- Tuesday through Sunday (exception

Saturday) -Summit Cross Trainer or

Power Mill for 30 minutes

This stack is enabling me to implement new foods and increase my caloric intake with-

out causing a rebound effect from being shoot ready. It allows me to transition into my

lifestyle and is giving me lots of energy and strength to power through my workouts

and my entire day with lots of energy, low stress and zero crash. – HOLLY BARKER



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If you have been lifting weights for some time or have been reading bodybuildingmagazines and journals, you have probably heard of super setting. However,

how often have you seen people super setting when weight lifting? If you did, did younotice those guys who were super setting were almost invariably the bigger boys. If you want

to be big, then why didn’t you superset like them since you have seen that super setting can

help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back toback with no rest in between the exercises. There are a few variations of superset such as,

antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset, etc.We will discuss just these 3 of the more popular supersets in this article.

ANTAGONISTIC MUSCLES SUPERSET An antagonistic super set is when you exercise opposite muscle group. Although they are

opposite muscles, they actually support each muscle during your movements. For example,when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are

called into action as well. Similarly for the negative movement of a bench press, your back isworking too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench

press routine then follow up with a bent over row or vice versa. That will be one superset.Rest for 2-3 minutes and then proceed with the second set and so on. This will work themuscles involved more deeply than mere straight sets.

PRE-EXHAUSTION SUPERSET In a pre-exhaustion superset, you work on the same muscle group with an isolation exerciseand then follow up with a compound exercise without rest in between sets. For example, stillon your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then

immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhaust the targeted musclesyou are working on, which in this instance are your pectorals (pecs) and then hit your pecs

hard again with a compound movement (bench press) that allows other muscles that are stillfresh such as your deltoids and triceps to assist your pecs in the exercise.

POST & EXHAUSTION SUPERSET Another version of super setting is the post-exhaustion method. It is the exact reverse of

the pre-exhaustion. In other words, lift compound exercise first and then follow up with anisolation exercise for the same muscle group. It will allow you to lift heavier weight for the

compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 or 3 months and watch your muscles

explode with big massive muscle growth.



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When it comes to choosing the right diet plan to shed thosepounds, you have no idea which way to turn. In an age ofinformation overload, where every “revolutionary” diet and self-proclaimed nutrition guru claims to offer the miraculous solution toweight loss, it’s hard to know what really works.

One day you hear that the solution is to cut down on fat, and thenext it’s to cut out all carbs. Wait, maybe not all carbs, just grainsand gluten. According to the “paleo” experts, you should go aheadand add dairy to that growing list of evil foods. If cavemen didn’teat it, neither should you!

To see if you can research your way to clarity, you hop on Google,only to be bombarded with ads pushing the “10-day juice cleanse”that celebrities swear by, the “Top 10 foods to NEVER eat,” and Dr.Oz’s new magical weight loss pill that promises to blast through fatlike the Kool-Aid mascot blasts through walls. At this point, you’reabout ready to settle for a detoxifying colon cleanse followed bya $10 dollar concoction of non-GMO, organic kale, water, andcardboard.

THE REAL SECRET TO WEIGHT LOSS – NO SECRET AT ALL!It’s no wonder that so many people who set out to lose weightultimately fail. They fall victim to confusion and sensational claims.The diet industry profits from this confusion, peddling magicalpotions, pills, and fad diets that all distract from the real secret toweight loss.

So what’s the real secret to weight loss? That despite what all themarketers would have you believe, there really is no secret. It’ssimply a matter of taking in fewer calories than you burn on a dailybasis, and doing this consistently.

Most people know this, but they still haven’t accepted it as fact.That weight loss is purely a function of calorie intake has beenproven time and time again, most famously by Mark Haub, aprofessor of human nutrition at Kansas State University. In 2010,

Haub limited himself to 1800 calories per day, with two-thirds ofthose calories coming from Twinkies, Hostess donuts, Oreos,Doritos, and sugary cereal. After 10 weeks on this “junk food diet,”he shed 27 pounds and nearly 9 percent body fat.

Of course, it’s important to include a variety of nutritious,phytochemical-rich foods in your diet to help meet vitamin,mineral, and fiber recommendations for long term health. But ifthere’s one thing that Haub, the Twinkie professor, showed, it’s thatcalories are the bottom line for weight loss… whether they be fromnutritious sources or not.

When you eat, your body doesn’t categorize food as “healthy”

or “unhealthy” and store fat accordingly. It simply breaks downthe carbs, protein, and fat within the food and distributes it asnecessary. There are no magical foods for weight loss. You canconsume too many calories and gain weight from eating healthy,nutrient-dense food (think almonds and blueberries), just as easilyas you can from nutrient-depleted junk food (think Twinkies).

In the end, the most effective weight loss diet will be the one thatis based on monitoring calories, not restricting different groupsof food (i.e. nearly every fad diet out there).This is where “flexibledieting” comes in.

FLEXIBLE DIETING – AN EFFECTIVE, CUSTOMIZABLE WAY TO LOSEWEIGHT AND KEEP IT OFF Instead of emphasizing food choices, flexible dieting involvestracking calories in the form of macronutrients (macros) -- protein,carbohydrates, and fat. There are no “good” or “bad” foods, onlyfoods containing different amounts of these macros. Every foodis made up of macros, and each macro, whether it be protein,carbohydrate, or fat, has a calorie value.

1 GRAM PROTEIN = 4 CALORIES

1 GRAM CARBOHYDRATE = 4 CALORIES

1 GRAM FAT = 9 CALORIES

The idea is that you’ll have a target amount of protein,carbohydrate, and fat to eat each day, as well as a target amountof fiber to support general health. The prescribed macros will differfrom person to person based on their body type, composition,activity level, metabolism, and goals.

The only rule with flexible dieting is that you must consistently hityour macro goals each day. It doesn’t matter what food suppliesthe macros, and because no specific food is off limits, flexibledieting is also known as IIFYM (meaning, any food is okay to eat“If It Fits Your Macros”). The main benefit of counting macros,rather than just counting calories, is that you can increase the

possibility that weight being lost is from fat rather than muscle.Getting enough protein is critical for maintaining muscle masswhen cutting calories, which will not only keep you stronger andlooking good, but will also help prevent your metabolism fromslowing. By counting grams of carbs you’ll make sure you haveenough energy to hit the gym hard, and by counting grams of fatyou’ll make sure you stay satisfied maintaining muscle mass whencutting calories, which will not only keep you stronger and lookinggood, but will also help prevent your metabolism from slowing.

YOU’VE REACHED THE POINT WHERE IT HURTS TO LOOK IN THE MIRROR–

YOU DON’T LIKE THE WAY YOU LOOK IN YOUR CLOTHES AND YOU REALLY

DON’T LIKE THE WAY YOU LOOK OUT OF THEM. BEING UNCOMFORTABLE IN YOUR

OWN SKIN IS A TERRIBLE FEELING AND YOU’VE DECIDED THAT IT’S TIME TO MAKE

A CHANGE TO YOUR DIET.



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Breakfast:

- 3/4 cup oatmeal (dry)- Egg white omelette (4 egg whites)- 1/2 cup mushrooms- 1 cup cooked spinach

Lunch:

- 6 inch whole grain turkey subsandwich w/ mayo- Personal bag of Lay’s classicpotato chips- ½ cup flavored fat-free Greekyogurt

Snack:

- Protein Shake- 1 cup strawberries

Dinner:

- 5 oz lean chicken breast- 1 cup broccoli- 1 cup wild rice- ½ cup Ben & Jerry’s Ice Cream

10 grams15 grams2 grams5 grams

20 grams2 grams12 grams

30 grams




4 grams2 grams


5 grams

4 grams

14 grams10 grams

2 grams

5 grams1 gram14 grams

7.5 grams

1.5 grams4 grams

7 grams1 grams

3 grams

5 grams5 grams

ProteinFood

Daily Total

Carbs Fat Fiber

Target Macros: 150 grams protein, 225 grams carbohydrate, 55 grams fat, at least 30 grams fiber (=2000 Kcals) * fiber is a carbohydrate and is included in this category

Flexible dieting means being able to eat thefoods you love (for example potato chipsand ice cream) as long they fit within your

designated macros. This is welcome news tofad dieters and fitness competitors everywhere,who can now ditch the rigid diets that confinedthem to eating from a list of ten foods out ofTupperware reeking of tilapia.

But to eat the not-so-healthy foods you lovewhile hitting your macro targets you must payattention to serving sizes, and the bulk of yourdiet must consist of nutrient-dense, wholefoods. For example, if you were to eat hugeserving sizes of ice cream you’d quickly blowthrough your fat and carb macros while fallingshort on protein! And without incorporating acertain amount of healthy vegetables, fruit, andwhole grains, it would be next to impossible

to meet your fiber goals through food. Usingmoderation, the flexible dieter is able to honorfood preferences while learning to gaugeserving sizes.

Takeaways - Why Flexible Dieting Works?

FLEXIBLE DIETING WORKS

BECAUSE IT IS:

EFFECTIVE-- Macronutrient tracking ensures that you‘rerestricting calories to lose weight and thatyou know how to adjust if you lose weight too

quickly, plateau, of start gaining weight.-- Meeting individual macronutrient targetsensures that you’re losing weight mainly asfat, not muscle, and that you’re getting enoughcarb-energy to kill it in the gym. FLEXIBLE

-- There are no off-limit foods. You can eat allthe foods you love in moderation without theguilt. Eating a Snickers bar is no longer a dietfail.--You can enjoy eating socially and don’t haveto be “that person” who avoids gatheringsor totes homemade food with them inTupperware containers or ziplock bags.

PERSONALIZED-- Flexible dieting is customizable based onyour tastes and preferences. If you enjoygetting all of your macros from nutritious,whole food sources more power to you! Butif you crave tasty, less nutritious foods, thesecan be eaten in controlled quantities withoutsabotaging your weight loss goals.-- If you’re a person who has trouble eatingtasty foods in moderation, you may chooseto meet your macros primarily with foods thatyou find more satisfying and filling.-- If you’re on a special diet for personal or

medical reasons- i.e. vegetarian, vegan,gluten or dairy-free — you can still flexiblediet. Just meet your macros with the foodsyou can eat!

SUSTAINABLE

-- A diet won’t work unless you can stick toit. Because flexible dieting is “flexible,” it’ssomething you can do long-term to not justget lean, but stay lean.-- You learn to be mindful of portion sizes,protein, and fiber intake, and you also gaingeneral awareness of what foods are higherin calories.-- Because you don’t have to completelyabstain from the foods you crave, you canbreak the restrict-binge cycle. This won’tbe the last time you see that Snickers bar,so you don’t have to scarf down ten in one

sitting!

HOW TO GET STARTED:

Determine your macros for weight loss-- The easiest way to set your target macros isto visit a website with a macronutrient calculator,such as IIFYM.com. After plugging in yourinformation, you’ll receive your numbers. Keepin mind that this is just a starting point, and youmay have to adjust your macros based on yourbody’s response.

START TRACKING-- Make an account with MyFitnessPal,MyNetDiary, or a similar tracking app. Enter thetype of food and serving size (measure or weigh

using a food scale), and the app will track yourmacronutrients for you. Just keep in mind that theaccuracy of your numbers depends on enteringserving sizes precisely.

Note:

Do not use the macro numbers automaticallyprovided by MyFitnessPal as daily targets –they are too low in protein. You will want use

MyFitnessPal simply as a tracking tool to helpyou meet the macros assigned by your chosen

macronutrient calculator.

ADJUST YOUR MACROS BASED ON YOUR

BODY’S RESPONSE -- Weigh yourself in the morning on the sameday every week. If you don’t start losing weightafter the first few weeks, cut your calorie intakeby roughly ten to fifteen percent. You can do thisby lowering both carbs and fat, with the greaterportion being cut from fat if you’re more active,and carbs if you’re less active.

-- Pay attention to how you feel. If you’reperformance in the gym is suffering and you’redropping weight too fast, bring calories up slightlyby increasing carbs and fat.

A FINAL WORD ON FLEXIBLE DIETING:In taking control of your body for the rest of yourlife, keep your eye on the prize—the long termgoal! Don’t get caught up in minor issues likewhen or how often you should eat. As long asyou hit your macros consistently, in a way that isconvenient and that you feel good about, you’llnot only get that dream body, but will keep it.


COUNTING MACROS:This table shows how you might combine foods and serving sizes if these were your goal macros. Don’t worry about each target exactly, just do

your best to get as close as possible!


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KATIE COLES, MS RDN CPT

i s a diet it ian and personal t rainer.She serves as the BioLayne

dietit ian for Layne Norton andowns The F it Diet it ian LLC. For diet

coaching and consults vis itwww.thefitdiet it ian.com.


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Every bodybuilder and fitnesscenthusiast knows that you must eat

enough protein for muscle growth.Without the amino acids of protein, your

muscles cannot grow no matter how hardand often you train your. Protein is the

building block of muscles and there areno other nutrients to substitute protein for

muscle growth.

It is recommended that if you want to grow

and build muscle mass, the rule is to eatone gram of protein per pound of your body

weight per day. That is a lot of protein whichmany people cannot get in their normal

dietary meals and protein supplementationis often necessary. Without eating enough

protein, all your muscle building training inthe gym will be futile. Such a waste isn’t it?

So when is the best time to eat proteinto optimize muscle growth? How and

which type of protein should you eat to getspectacular muscular growth?

** Eat protein first thing in the morning ñAfter a good night’s sleep, your body is in

a catabolic state. That means your bodyis burning your muscle for energy sinceyour glycogen store is low. So eat quickly

digestible protein such as whey protein thefirst thing in the morning even before you

brush your teeth to prevent your musclewasting away or catabolism.

** Eat protein between your meals ñ Tokeep protein flowing in your bloodstream

so as to feed your muscles continuously

throughout the day, take casein proteinin between your meals. Casein protein isslow to digest and as such will continuously

release protein into your bloodstreamto feed your muscles for many hours in

between your meals. In this way, yourmuscles will be constantly receiving protein

throughout the day.

** Protein before/after gym workout -- Itis a known fact that eating fast to digest

protein such as whey protein before your

workout will promote muscle growth asyour muscles are being fed as you trainingto build muscles. Then take whey protein

again after your workout along with somecarbohydrates to repair your muscle cells

after you have damaged them during yourworkout.

** Protein before bed -- Since you will be

going without food for many hours when yousleep and muscle building is at its optimum

when you sleep, you must encourage yourmuscle to grow by eating casein protein

before you sleep. As casein protein is

slow to digest, it will continuously feedyour muscles for as long as seven hourswhen you sleep and thus encouraging yourmuscles to build and grow.

So now that you know when is the best time

to eat protein and to encourage buildingmuscles, follow these tips and see your

muscles growing like you have neverseen before.



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Who doesn’t love eating raw cookie dough straight from the bowl? Ithink most of us do! But we all have to agree we don’t like the calories,

raw eggs and processed sugars! When i made a huge lifestyle changeabout 2 years ago, my diet changed to but my sweet tooth didn’t! I lovecooking and being creative in the kitchen, so that compelled me to comeup with an easy and guiltless cookie dough recipe. One we could eatwhile you make it. Ta-Da! 6 Simple ingredients and you have yourself atreat you don’t have to put down! Now i make this almost every week tosatisfy any sweet tooth cravings or as dessert for friends and family. Thefeedback has been phenomenal and no one can believe its tastes thatgood while being good for you. The beauty about this recipe is you canget even more creative and add a variety of things to your liking, cocoanibs, nuts, dried fruits etc. Let your cookie dough tastebuds go wild!

ALSO FUDGY BROWNIES AND COCONUT

CREAM TOPPING:

Preheat oven to 350. Lightly grease a 9x13 pan. Blend all brownieingredients until smooth. Pour batter into pan and bake for 20-25 min oruntil tooth pick inserted in the center comes out clean. Let completelycool.

RECIPE:

1/2 Cup Stevia2 Eggs1 Tsp Vanilla ExtractPinch of Salt

1 1/4 cup Cocoa Powder1 1/2 cup Unbleached Baking Flour1 Tsp Baking Powder1/2 Cups Coconut Oil or Salt FreeOrganic Butter



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Documents

Fitness Gurls - June 2016.pdf