Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

I am a personal trainer and figure athlete from Kelowna, BC Canada. I started training when I was 23 when I realized that I was very unfit and unhealthy. My life was on a downward spiral of unhealthy habits and I decided I had to change my ways before I gained more weight or before I became seriously ill.

I started getting motivation from Oxygen magazine, and would buy every issue and read them cover to cover. I taught myself to workout by reading Oxygen and also how to eat healthy.

How   do   you   stay   motivated?

My job, clients and competitions keep me motivated. I train a lot of girls that are going through what I had gone through and I love to help them any way that I can. I am 100% dedicated to my clients at the gym and it is very important for me to stay fit and healthy for them as well. I also compete 2-3 times per year, and I want to look and feel better at every competition. Going Pro with the IFBB is high on my list!

What   is   your   current   workout   routine?

I train back and shoulders 3x per week because I am trying to build some size. Legs I train heavy once per week, as well as chest and arms. I do High Intensity Interval Training(HIIT) for my cardio sessions to keep lean and to get it over with quickly since cardio is very boring to me. I run stairs, I do rowing intervals and I also like to do plyometrics and skip rope as well.

What   is   your   diet   like?

When I am on my competition diet, I eat clean 100%. Off season it is 80% but I do basically eat all the same foods still. My diet consists of oats, yams, blueberries, grapefruit, chicken, turkey, eggs, salmon, tuna, avocado, flax seeds, spinach, asparagus, green beans and carrots. I eat more off season around 1500-1800 calories, and during competition prep my calorie count is probably around 1300. I always stick to real foods and I stopped drinking protein powder and never eat protein bars. I do enjoy eating chocolate, peanut butter and I like red wine.

What   gives   you   the   best   results   when   trying   to   get   lean?

I keep a high protein and high fat diet, and add more cardio. I have found this has worked the best for me.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

Pullups, lateral raises and running stairs.

What   supplements   do   you   use?

I always take BCAA’s and glutamine 2x per day.

What   is   the   most   common   training   question   that   people   ask   you?

Almost everyday I get the question “How do you get abs? More cardio?” I always answer the same “a clean diet!”

What   is   your   greatest   achievement   so   far?

My 2 greatest achievements so far in the fitness world is placing 1st in Figure Short at the WBFF Alberta Championships in 2010 and in 2011 having 5 of 7 girls that I trained for the BC Western Canadians place top 4. Felt like I was winning myself!

My greatest life achievement is finding the love of my life whom I married in 2008. He supports me with anything I do, even though I can be quite high maintenance!

What   is   your   favorite   quote?

“Fear is what stops you, courage is what keeps you going” ~Unknown

What   are   your   plans   for   the   future?

My plans for the future is to eventually open my own business, probably when I decide to move to Vancouver, BC. I want to train athletes for competitions or sports full time.

Links:
www.angeliquekronebusch.ca
www.facebook.com/Angeliquefitness
www.facebook.com/angeliquekronebusch
www.twitter.com/MsFitBC
www.youtube.com/user/AngeliqueKrone
getfitwithangelique.blogspot.com/

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

I am an AWESOME mother of two beautiful children, Mason and Melania, and an AWESOME wife to my husband Scott. I am a National Level fitness bikini competitor and fitness model, as well as a mompreneur. I am a technology business owner, with my husband Scott, in New Jersey.

I am proud to share that I am a weight loss success story for the second time. After the birth of my first child, I gained a total of 95lbs, weighing in at my all-time highest ever, 201lbs. I went on to win both Ms. Fitness Atlantic Bikini Short Class and Overall Female Fitness Model. I became a new mom again in early 2009 and gained 65lbs. I am currently at my competition weight of 109lbs. I went on to win Fitness New York Bikini Short Class, as well as place Top 5 in Female Fitness Model.

I am truly proud of this accomplished goal, because as you may know, it is not the easiest thing after having children.

How   do   you   stay   motivated?

I live a very positive lifestyle. To me a positive attitude will take you so far in your life, business, health and relationships. If you know me, you know that negative mindsets are NOT allowed in our home. The moment we feel we can’t do something, we “reset” and start over. I carry this attitude in every aspect of my life, especially health and fitness. I’ve experienced in the past, the moment I was not feeling great about something, I would reach for comfort food, and yet I received NO comfort at all from it at the end of the day. My continued motivation comes from my husband, Scott, and my 2 beautiful children, Mason & Melania. They are the true reason I’m as bubbly and as childish as I can be. I am so blessed that my children are well rounded and healthy. I could not ask God for more. I have a very supportive husband who backs my decisions and supports my every move, even if they seem far fetched. We also run and own a busy and successful technology company, EagleDistribution.com, and this would not be possible without our positive mindsets.

What   is   your   current   workout   routine?

Sets & Reps

MONDAY ~ LEGS 3 Sets 12-15 Reps
* Walking Lunges Lunges
* Squats
* Leg extensions
* Adductions
* step-ups
* Butt Blaster
* Leg curls
* Abduction

TUESDAY ~ BACK & BICEPS 3 Sets 12-15 Reps
* Lat pull down
* Seated rows
* Dumbbell pullover
* Incline dumbbell curls
* Barbell curls
* Cable hammer curls

WEDNESDAY ~ CARDIO & Abs.
I do cardio and train 45 minutes to an hour every week.
* Crunches, Hanging leg raises, and side twists with stick

THURSDAY ~ SHOULDERS & CALVES 3 Sets 12-15 Reps
* Arnold press
* Lateral raises
* Rear delt raises
* Calf raises

FRIDAY ~ CHEST & TRICEPS 3 Sets 12-15 Reps
* Bench press
* Incline press
* Incline dumbbell fly
* High cable crossover
* Kickbacks
* Triceps extensions
* Triceps press
* Dips

SATURDAY ~ CARDIO & Abs.
I do cardio and train 45 minutes to an hour every week.
* Crunches, Hanging leg raises, and side twists with stick

SUNDAY
* ACTIVE REST w/ my family and two dogs.

What   is   your   diet   like?

I keep a clean diet all year round for the most part.  It simply makes life easier when you need to get where you need to get quicker.  And I say most part because the reality is I do have children and we do have snacks in the home, even though healthy at times, they are technically not part of my caloric intake, especially the ice cream sandwiches…hahaha

However, this is what my daily meals include, give or take:

Meal 1: 4 egg whites, .5 cup of oatmeal, .5 cup strawberries
Meal 2: .5 cup cottage cheese and fruit
Meal 3: 4 oz. lean chicken, salad, w/ 1 slice Ezekiel bread
Meal 4: handful of almonds (if I’m hungry at this time)
Meal 5: fish, lean chicken or lean turkey and 1 cup of veggies

What   gives   you   the   best   results   when   trying   to   get   lean?

OH THE MAGIC QUESTION!  I have experimented with this for 6 years now and discovered that if I simply watch my starch load such as pasta and breads, (not speaking of carbs, for example fruits and veggies, as it at times gets confusing), I can truly see the results I’m looking for.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

I absolutely LOVE anything upper body.  I LIVE for the front lat pulldown, as this exercise truly makes my waist appear tight and tiny…WHICH I LOVE!

I definitely have a love/hate relationship with legs, however I LOVE the way my legs take shape after doing several sets of barbell walking lunges.

The last exercise I can honestly give credit to when I really need to get either photo shoot ready and/or competition ready is my advanced step class that I do 3 times per week. Our training coach Juango (or Juan Gonzales) is INSANE, but he gets the work done!

What   supplements   do   you   use?

I absolutely LOVE BSN Lean Dessert whipped vanilla protein powder.

What   is   the   most   common   training   question   that   people   ask   you?

I actually just had a lady approach me at the gym asking me “where can I get abs?”  I simply smiled and replied…”At your local grocery store”

What   is   your   greatest   achievement   so   far?

My GREATEST achievement of all time….BEING THE WORLD’S BEST SUPER MOM & AMAZING WIFE!

What   is   your   favorite   quote?

“Truly Interesting People Always Have a Few Sharp Edges!”

What   are   your   plans   for   the   future?

My husband and I own EagleDistribution.com, a technology business.  IT’S TIME TO TAKE OUR COMPANY TO THE NEXT LEVEL, as we have reached all of our goals for 2010!!!!  We have been blessed with Eagle as it has allowed us to provide a healthy and active lifestyle to our family.

We also have various travel plans scheduled for 2011 that I’m very much looking forward to enjoying without the stress of counting calories…LOL

With regard to competing, I’m scoping out various shows but have not yet decided as to which one.  However, I’m definitely keeping my doors open to various fitness projects currently being presented to me.

Gallery

Website:
www.cheyenneprawdzik.com

Other Links:
www.fitness4moms.com
www.facebook.com/#!/cheyennenmedina
www.youtube.com/user/TheFitness4Moms?feature=mhum

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

Hello! Well, I’ve been interested in my Health and Nutrition for many years, but it wasn’t until I started attending University, where I go to school for nutritional Science, that I decided I wanted to get into better shape! I started doing classes at my gym and getting to the gym everyday for a little bit of exercise as a New Years Resolution. After a while I decided I wanted to take it one step further and hired a Personal Trainer, from there I wanted to take it even further and compete. The rest is history really, I am always wanting to push myself a little bit further with every workout I do now. It is amazing to see what you are capable of.

How   do   you   stay   motivated?

Recently, I have begun my own Online Training Site. Learn2Sweat.com. Here I get a chance to help motivate and share my passion with many others! I stay motivated to keep myself in top condition because I know all of my clients are looking to me for advice and help to reach their own goals. Knowing that people look up to me, makes me want to be my best, not only for myself but for them as well.

What   is   your   current   workout   routine?

Currently I am getting in Contest Shape again. So I am amping up my cardio to twice a day, steady state in the A.M., before eating and some H.I.I.T. after my workouts!
I always lift heavy weights! I love breaking my own barriers, I know it’s a good workout when I leave the gym super sweaty and starving! Lifting weights increases my metabolism and tones my body! Girls should never be afraid of weights!

If you want to know more on a great workout split, cardio regime or nutrition plan check out www.Learn2Sweat.com and we’ll set something up specifically for you. It is important to remember not everyone’s metabolisms are identical. What works for me won’t be the same for what will work for you!

What   is   your   diet   like?

Low carb right now, grrr!! But, still incorporating carbs, they are very important to have. In previous years, I have been stripped of carbs for several weeks in order to get contest lean. This is never ideal for a long period of time. Since my body has become so accustomed to a diet where very little was incorporated I have experienced some rebounds and now I have found a great balance with a diet full of healthy fats, complex carbs and lean proteins, all at specific timings in the day.

What   gives   you   the   best   results   when   cutting?

Time!!! Everyone expects to hear some magical formula and I don’t believe there is one. Sprints are killer and boost my metabolism ten fold, but time is the main factor when wanting to experience long term weight loss goals. Ask yourself do you want to look good, feel terribly and then rebound?? Or, would you like to look great, feel amazing and keep your physique long term? I know my answer .

I also find guidance and staying accountable to be 2 huge factors in helping me lean out. Even though I have an extensive background in Nutritional Science and have been Training for a few years now I still need a Trainer to push me and to lean on for support!

What   3   exercises   have   contributed   the   most   to   building   your   physique?

Glute kickbacks! Nothing like a round bum! haha Gotta love the burn.
Lots of shoulder movements. Lateral raises, heavy shoulder presses, to gain some size in my upper body.
Also, lat pull downs and pull ups, always trying to find balance in my physique!

What   supplements   do   you   use?

I am loving Dynamis Refuel after my workouts. Never have you tried such a delicious protein powder if you have not tried this one. I think it tastes like Oreo’s, the flavour is white chocolate brownie.

Their fat burner also works amazingly, it is called Ignition. It’s Organic and full of Green Tea Extract. I get a great increase of energy and no crash afterwards!

I also use bcaa’s and glutamine, these amino acids help preserve and repair my muscles!

What   is   the   most   common   training   question   that   people   ask   you?

I would say the most common training question from guys would be how much do I bench! Hahaha, I never lift and tell!
From girls, I would say the most common question is what my secret is? And, their really is no secret. Just hard work and determination!

What   is   your   greatest   achievement   so   far?

I have yet to achieve it! So many changes have happened this year and so many are yet to come. I think many good things are in the future and that excites me. Starting my website and online training business has been the hugest achievement for me so far. I love sharing healthy recipes, nutritional info and exercise idea’s with like minded people!

What   is   your   favorite   quotes?

“The way I see it, if you want the rainbow, you gotta put up with the rain” ~Dolly Parton

“Don’t be a rock when you really are a gem”

What   are   your   plans   for   the   future?

To open my own supplement store, I love functional foods and have a huge interest in nutraceuticals, so this would really be a dream job! Also to grow my business and help others achieve their fitness goals.

Video

Website: www.learn2sweat.com

Photography by GW Burns

A little about myself, well I started training in 2007, I went to the Arnold classic not knowing a lot about the sports festival and was approached by Vpx and they asked if I wanted to work with them. At the time I was about 110lbs. I’m about 135lbs now. Since I got the itch from going to the Arnold I hooked up with john foster who is a national level bodybuilder and the rest is history!

How   do   you   stay   motivated?

I stay motivated mostly by my drive and passion for the sport. Of course I have my days where I am just drained but I have the most amazing support system that keeps me on track. I also just look at the women that inspire me in this sport and I keep in the back of my mind that they are working so hard and I have to keep up.

What   is   your   current   workout   routine?

Currently my workout routine is still lifting weights daily with a different body part each day. But now I am incorporating more body weight movements trying to engage different muscle fibers that I can’t work by just lifting free weights.  My main focus right now is my booty! It needs the most improvement

What   is   your   diet   like?

Diet has always been a challenge for me. I have a hard time getting in the routine of eating every few hours with my work schedule. But diet is the most important thing so I try and eat at least 5 meals a day, incorporating lean protein with each meal. I keep my carbs low and mainly eat them in the morning. Consistency is key!!! And drink a ton of water!

What   gives   you   the   best   results   when   trying   to   get   lean?

I get the best results when I am consistent on my diet! I also make sure i get my cardio in on an empty stomach in the morning!

What   3   exercises   have   contributed   the   most   to   building   your   physique?

The three exercises that I consider the best building blocks to my body are walking lunges with weight shoulder press with free weights and squats.

What   supplements   do   you   use?

I Try not to take too many supplements but I love my bcaas right now I’m taking musclebasix bcaas and for a preworkout when I feel a little sluggish I like the 1mr by bpi.

What   is   the   most   common   training   question   that   people   ask   you?

The most common question I get about training would probably be my abs. They ask how I have such a flat stomach and i tell them abs are made in the kitchen!

What   is   your   greatest   achievement   so   far?

I believe I have achieved far more than I could imagine. I love to fitness model and I never thought I had the ability. I started getting approached and that made me start to believe that I could do it. Being published and actually seeing yourself in a magazine is like no other feeling! It’s hard to believe it’s me

What   is   your   favorite   quote?

“God gives us dreams a size too big so that we can grow into them.”

What   are   your   plans   for   the   future?

I have many plans for the future, the possibilities are endless.  Of course I want to continue to pursue my journey to become a bikini pro. I will still model and try and branch out to different avenues and really try to brand myself in a way that people can relate to me.

Gallery

Links:
http://www.modelmayhem.com/1553913

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

I have been modelling for 11 years now & started training a couple of years ago. I became addicted and decided to branch into fitness modelling. I entered a covergirl competition for the Australian Oxygen Magazine & made it to the top 5. I was thrilled as I was only fairly new to training. I then made it one of my main goals to be on a future cover (I’ll hopefully be shooting it this year). I decided to compete in my first Figure and Fit Body competition in September 2011. I won both comps & was very proud of myself & the dedication I had made with my training and diet. A lot of people said I couldn’t do it and I proved them wrong.

How   do   you   stay   motivated?

- I have a clear picture of my goal – it’s nearly impossible to achieve something if you don’t even know what it is you actually want.

- I look at photos of the body I want every day, every time I feel unmotivated I look at the photos and remind myself of what I want & why I want it! If I feel like eating something naughty I look at the photos. I do allow myself some cheat meals every now and then though.

This is the MOST important thing to remember:
STAYING MOTIVATED IS A CONSTANT DAY TO DAY THING!
You don’t just become motivated & that’s it you are forever motivated! You have to work on it every day. It’s the same with everything in life. If you want to change something that you’re unhappy about you have to make an effort everyday. Whether it’s smoking, drinking, eating unhealthy food, being a doormat – whatever it is – the same rule applies! You’re reprogramming yourself to think & act differently to how you were previously.

It takes time & it won’t happen instantly & the beginning is the hardest part, but if you keep at it, it will get easier every day & eventually it will become part of who you are. The good news is, if you stick to it you will never have to go back to where you started ever again!

If you want something bad enough you will work hard to get it.

What   is   your   current   workout   routine?

I always mix it up & do different exercises so my body doesn’t get used to them.
It goes something like this;

Day 1: Legs (heavy) – Squats, lunges, leg extension, leg press, leg curls.
Day 2: Shoulders using dumbbells & the cable machine.
Day 3: Bis & Tris using dumbbells & cables.
Day 4: Legs (light) – Usually 10 sets of 20 lunges with a bar on my shoulders & squats against the wall with a ball to support my lower back.
Day 5: Back – Dead lifts, bent over rows, heaves, lat pull downs, seated row cable machine.
Day 6: Circuit/sprints/tabata/intervals
Day 7: REST!

I do abs every 3 days & calves twice a week.

What   is   your   diet   like?

Clean but not too strict at the moment. When you deprive yourself of certain foods when competing you risk damaging your metabolism so I still include carbs & all the food groups to stay nutritionally balanced and to keep my metabolism working well. I have been eating clean for the past few weeks & I’m already getting great results.

I never weigh my food or count calories. I don’t like diets unless you are competing in a figure/body building comp. I wanted a clean eating plan that was easy to maintain & I’m still able to go out for dinner etc.
Basically my diet consists of lean meats, fish, complex carbs like brown or basmati rice, sweet potato and rolled oats, 6 eggs (4 with the yokes removed & 2 full eggs) with chopped asparagus, tomatoes & mushrooms. I eat lots of green vegetables such as asparagus & green beans. I don’t eat much fruit but occasionally have a slightly green banana (as it contains less sugar) & blueberries. I snack on rice cakes & almonds throughout the day. I very rarely eat sugar! My cheat meal is usually something with a lot of carbs & good fats not something that is particularly high in sugar!

What   gives   you   the   best   results   when   trying   to   get   lean?

Training with less rest in between sets, circuit/tabata training & eating smaller portioned meals, I eat less or no carbs at night, I cut out sugar including fructose, cut back on dairy & keep active throughout the day! If there are stairs I run up them, if I’m working on the computer I get up every hour or so & do some air squats – all these extra little things make a difference! Drinks lots of water, green and white tea.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

Heavy squats (10-12 reps), shoulder press & heavy bicep curls.

What   supplements   do   you   use?

L-Glutamine a few times a day & L-Carnitine before training or in the morning on the days I don’t train. At the moment I’m not having any protein shakes but before my competition I was having WPI shakes 3 times a day.

What   is   the   most   common   training   question   that   people   ask   you?

Women always ask me: “Won’t I get bulky if I lift weights?”

My answer is: “No you wont, it’s actually quite hard for a woman to get bulky. If you want to get toned, you have to do strength training! Being toned is having more muscle & less fat!”

What   is   your   greatest   achievement   so   far?

Becoming content with myself! I used to be very insecure and unhappy and I decided to change it! I wasn’t happy with the way I was and knew that I was the only person who could change it and make myself happy. Being truly content is my biggest achievement!

What   is   your   favorite   quotes?

Gosh, I love so many! My faves would have to be;

“Never look down on anybody unless you’re helping him up.”

“I cannot give you the formula for success, but I can give you the formula for failure–which is:
Try to please everybody.”

“There is nothing noble about being superior to some other man. The true nobility is in being superior to your previous self.”

Here are 2 of my own quotes:

“NEVER let what someone thinks or says about you define you. You know who you are better than anyone! Completely remove the negative and poisonous people from your life – to do that means to cut all ties with them physically and mentally. Make a conscious effort to not allow them to affect you in any way. Forgive these types of people for the person they choose to be and let them go. Holding onto hate and anger is not healthy and will only bring YOU down and subsequently makes you unhappy! Take control of yourself, your actions, feelings and your life. NOBODY can take away your happiness without your consent!” – Emily Skye

“Don’t ever let someone tell you that you can’t do something. If you’ve got a dream, you’ve gotta go for it, believe in yourself and know that you can and will do it! When people tell you that you can’t do something it’s usually because they couldn’t do it themselves. If you really want something, you’ve gotta do everything possible to get it! Dream, believe, commit, achieve!” – Emily Skye

What   are   your   plans   for   the   future?

I have a lot of plans within the health and fitness industry. My goals at the moment are to be on the cover of the Australian Oxygen Magazine & compete overseas! I’d love to represent a company & travel around the globe promoting them. I also love writing & helping to inspire people to make positive changes in their life.

I’m working on a few very exciting things at the moment which are a secret for now.

Gallery

Website:
www.emilyskye.com

Other Links:
www.facebook.com/emilyskyemodel
www.twitter.com/missemilyskye

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

Everyone is probably waiting to hear an amazing story about how, where and when but there’s not an amazing story behind mine! I joined a gym 10 years ago and 10 months ago Joey from Nutri-Sups Worldwide offered to sponsor me. I said yes. I did my 1st shoot with George Philippo from www.gpphotography.com.au . As soon as the photos went online everything exploded from there!! Muscle Warfare recognized my passion, drive to succeed and ability to motivate others and also offered to sponsor me as well. They invited me to represent them at Olympia in September this year.

How   do   you   stay   motivated?

Magazines, vids, my job! The fact that so many look up to me, I must stay the best example. I can’t do that if I weighed 200lb

What    is   your   current   workout   routine?

Monday: Shoulders, Abs
Tuesday: Legs
Wednesday: Biceps, Triceps, Abs
Thursday: Back
Friday: Light over all workout, Abs
Saturday: Rest
Sunday: Rest – Cheat meals

What   is   your   diet   like?

Breakfast: Oats+Protein Powder + cinnamon + berries
Snack: Protein Shake
Lunch: Brown Rice + flavoured tuna + almonds, green salad (balsamic vinegar) OR Chicken breast + Greek salad, 1 plum
Snack: Protein smoothie (check my FB for the recipe)
Dinner: Chicken breast or fish – brown rice (if I trained in the evening) or just Greek salad (if I trained in the afternoon)
Snack: Protein Shake

Have 2lts of water with NUKE by Muscle Warfare all throughout the day.

What   gives   you   the   best   results   when   trying   to   get   lean?

The right supplements, diet.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

Walking lunges, ab hanging leg raises, arm curls.

What   supplements   do   you   use?

- Muscle Warfare – Thermofuse fat bluster: 2 capsules after breakfast
- NMDA – test booster: 1 capsule 2-3 times a day
- Napalm Minigun – 1 scoop 20mins before workout
- NUKE – during workout and throughout the day

What    is   the   most   common   training   question   that   people   ask   you?

How do I get my tummy so defined yet still so feminine…

What   is   your   greatest   achievement   so   far?

1. I’m self-taught in reading and writing English

Apart from being published in many mags and websites, the most important and most rewarding achievement of all is my ability to motivate and inspire the everyday person to take that step to a healthy lifestyle! I have seen girls starting the gym for the 1st time and also competing and following their own fitness modelling journey THAT makes me soo happy and proud that I have contributed to their decision and effort to try fitness!!..

What   is   your   favorite   quote?

“Shut the F*ck up and train”

What   are   your   plans   for   the   future?

You just have to wait and see

Videos

Gallery

Website:
http://about.me/christinahalkiopoulos everything is there!!

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

When I was young I wanted to look like the action heroes and I trained using two dumbbells at home. I must have been about 10-12 years old at that time. Then I got into basketball and that was my life. I practiced twice a day at the basketball gym, then lifted weights and after that I still had energy to play basketball in my neighborhood. All I had in my head was basketball, I gave it all, but unfortunately I had to join the army and there I got out of shape. After that I suffered a chronic knee injury and had to stop with basketball. At that period I was not sure which way to go, it was a tough time for me, because up to that point I had lived for one goal that ultimately I didn’t accomplish and the disappointment was big. So I obtained a personal fitness trainer certificate and started working with people.

How   do   you   stay   motivated?

Music and all people who support me is what keeps me motivated. In general I listen to a lot of hip hop and gangsta rap, but lately I have been listening a lot of heavy metal and inspirational music from movie soundtracks such as 300. Every day I receive e-mails from clients of mine who are happy with the results they have achieved with my assistance or from people who have been motivated by my photos or videos – that also keeps me going forward.

What   is   your   current   workout   routine?

I train almost every day, I have a 5-day split, but I don’t take the exact day of the week into consideration. Basically I rest whenever I feel tired. Each training I do is different and I try to switch most exercises. Here is a sample training of mine:

1st Day: Chest

Flat Bench 4×8
Incline Bench 4×8
Decline Bench 4×8
Pullover 4×12
Hammer Press 3×12
Dips 3×12

2nd Day: Back/Traps

Bent Over Row 4×8
Deadlift 4×8
Pulldowns 4×12
Pull Ups 4×12
Cable Row 4×12
Shrugs 6×10

3rd Day: Delts/Abs

Military Press Behind The Neck 3×8
Machine Press 4×8
Lateral Raises 4 x 10
Weight Plate Front Raises 4×10
Front Raise 4×10
Reverse Pec Deck 4×10
Reverse Fly’s (on incline bench) 4×12
Weighted Sit Up 4x failure
Hanging Leg Raise- 4x failure
Side Bends 4x failure
Side Crunches 4x failure

4th Day: Triceps/Biceps

Close Grip Bench Press 4×8
Pushdown 4×8
EZ Bar Skullcrusher 4×10
Cable Kickback 4×12
EZ Bar Curl 4×8
Wide Grip Curl 4×8
Hammer Curl 4×8 (each hand)
Concentration Curl 4×12

5th Day: Legs/Abs

Squats 4×12
Squat (to bench) 4×12
Bulgarian Squat 4×12
Quad Extensions 4×16
Stiff Leg Deadlift 4×12
Leg Curls 4×16
Glute Kickbacks 4×20
Calf Machine Raises 4×20
Seated Calf Raises 4×20
Leg Press Calf Raises 4×20
Weighted Sit up 4x failure
Air bike 4x failure
Side Bends 4x failure
Barbell Twists 4x failure

What   is   your   diet   like?

Meal 1: Oat Flakes and 6 Egg Whites
Meal 2: Rice and Chicken Fillets
Meal 3: Whey Protein and Almonds
Meal 4: Rice and Chicken Fillets
Meal 5: Tuna Fish and Salad
Meal 6: Rice and Chicken Fillets
Meal 7: A thing called “izvara”, but I don’t think there is an English word for it and I believe we only have it in Bulgaria. But it’s a very good source of casein, it contains 17.2 gr protein and only 85 calories per 100 gr.  So it’s a great product for the last meal.

What   gives   you   the   best   results   when   trying   to   get   lean?

It’s not one thing, it’s a combination of many.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

I like to lift heavy so I have to go with the Big 3 – Bench Press, Squat and Deadlift.

What   supplements   do   you   use?

A lot of Whey protein, Bcaa and Glutamine. I started using Muscle Warfare products since I became a Nutri-Sups sponsored athlete and I think they are great. They help me a lot in my training, which are heavy in terms of volume and weights.

What   is   the   most   common   training   question   that   people   ask   you?

“For how long have you been training?”
The answer is: “All my life”.

What   is   your   greatest   achievement   so   far?

My greatest achievement is that I have found my way, I am what I want to be and I do what I want to do. Nothing else matters.

What   is   your   favorite   quote?

“To achieve what others won’t, you have to do what others don’t.”

What   are   your   plans   for   the   future?

To show the world the most aesthetic body and to transform the bodies of as many people as possible. I also want to change the perception of people about the look of male fitness models. I believe male fitness models have to look like an Action figure and not like Ken doll.

Video

Gallery

Website:
www.LazarAngelov.com

Other Links:
Facebook Fan Page
Twitter
Bodyspace
YouTube

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

I grew up in Zagreb, Croatia and moved to Melbourne, Australia 14 years ago. What a life changing journey this has been! I had to adapt to so many changes and learn so many new things. This gave me no choice but to stand my ground, familiarise myself with the new world and step ahead. Having to deal with so many life changes at 16, gave me the strong attitude now to always go that extra mile and not be afraid of changes. I love discovering things and aiming for what others see as ‘impossible’. I have been active my whole life – my mum always took me hiking over the mountains and I was swimming in beautiful Croatian sea any chance I had! I always take the most out of life and enjoy nature! I grew up with interest in gymnastics and spent 9 years (since I was 4 years old) doing classes 4-5 days a week. I was doing gymnastics professionally and was on TV presenting and dancing on a weekly basis!

When I moved to Melbourne,Australia, I fell in love with health and fitness!! I was so interested in changing my body beyond what others think they are able to achieve and so many people inspired me to just go for it. I am a very friendly, positive person and always love to get inspired and inspire others. In Melbourne, I have completed Double Degree of Business and Marketing (HR) and have worked for 4 years as a National Marketing Manger. Business management is my other passion but fitness was a new exciting area of my life which attracted me so much. I also love hot and sunny days, beach, palm trees, tanning… so I decided to move to the Gold Coast, Australia. This was the hardest decision for me, but also the best decision I have ever made!

Currently I train at Industry Health Club on the Gold Coast and compete with the NABBA federation in the Sportsmodel division.

How   do   you   stay   motivated?

I stay motivated by looking at motivational images on a daily basis, training at the popular bodybuilding gym where you have to look the part I love the healthy lifestyle and looking the best I possibly can all year round, so I don’t find it too hard! I love helping other girls and designing diet, supplement and training plans for them. I love being their role model and inspiring them to do more! For any diet, supplement and training plans, I can be contacted at vlatka.dragic@hotmail.com.

What   is   your   current   workout   routine?

I am training 6 days a week, doing beach cardio every morning without fail and eat very clean all year round!

My training schedule is as per below:

Monday
Back & Bi’s (wide grip) with 1 hour low intensity cardio on bike/treadmill or at the beach

Tuesday
Chest & Tri’s & Abs with 1 hour low intensity cardio on bike/treadmill or at the beach

Wednesday
Shoulders & Legs (focus on Hamstrings) with 1 hour low intensity cardio on bike/treadmill or at the beach

Thursday
Back & Bi’s (close grip) with 1 hour low intensity cardio on bike/treadmill or at the beach

Friday
Chest & Tri’s with 1 hour low intensity cardio on bike/treadmill or at the beach

Saturday
Shoulders & Legs & Abs (focus on Quads) with 1 hour low intensity cardio on bike/treadmill or at the beach

Sunday
Rest or 1 hour outdoor hiking/walking

What   is   your   diet   like?

I am always on a high protein and low carb diet but I always ensure I do have some clean carbs in my diet such as sweet potatoes and brown rice as well as good healthy fats such as avocado and almond paste! I eat a lot of lean meats such as tuna, white fish, egg whites, chicken breast, kangaroo meat and lean steak. I always make sure I eat 6 meals per day and they are always prepared for the whole week so there is no excuses!

Check out my nutritional blog on superfoods.

What   gives   you   the   best   results   when   trying   to   get   lean?

I have to say it is all mostly in the diet! Once you feed your body the right nutrients each day and keep it consistent, you will be amazed how the body responds to what you put into it. It is my choice how I care for my body – nobody else’s. Sticking with the right diet plan and consistent food intake every 3 hours will only bring me closer to my goals! I always want to see results – off season and on season and I am always prepared to do and eat whatever it takes to make an impression. I love helping others and encouraging them to do the same and do the best they can!

Check out my nutritional habits blog.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

Ok, I must say that the number 1 exercise I LOVE and believe in is DEEP SQUATS. They are great for building lower body muscles and giving you an amazing shape.

I also love training abs by lying on the floor and holding a 20KG plate with my legs up on a Swiss ball. I find this exercise very effective.

You can check out my blog on building the best abs here.

Third favourite exercise is lateral shoulder raises as this is the area I am trying to improve on and love stepping it up.

What   supplements   do   you   use?

I absolutely love supplements and as I work at the supplement store (The Supplement Den, QLD Australia) I always keep up to date with the latest and the best supplements available.

I am very proud to be sponsored by Natural Distribution Australia/Beast Sports Nutrition/Species Nutrition.

Lean protein: Species Isolyze – my favourite protein as I am very impressed with the formula: 0 carbs, 0 sugar and 27g of protein per 31g serve. My favourite flavor is Vanilla Peanut Butter!

Fat burners:

Body Effects – it is a powerful fat burner, appetite suppressant, enhances mood and it gives you more energy! MAGIC! I have 1 scoop every morning before breakfast and 1 scoop in the afternoon.

ErgoBurn – ErgoBurn is another ideal fat burner. It has similar benefits as Body Effects including fat loss, appetite suppressants and energy boosters! It has a very popular ingredient which is Raspberry Ketone – it has potent thermogenic properties which help reduce fat and fluid retention. It also contains Green Coffee Bean Extract — which is known as one of the richest sources of anti-oxidants!

Pre-workout: CRAZE by DS – great muscle pumps, heightened focus and unrelenting confidence

You can check out my signature fat burning combo here.

What   is   the   most   common   training   question   that   people   ask   you?

A lot of people get confused as to how to get the perfect abs! Ab definition will come with the years of training and eating CLEAN! I get a lot of girls asking me on a daily basis how do my abs look like they do and which exercises I do to get a six pack or long V line…or both! It takes much more than doing exercise to get them right and the way you want to! It takes strict dieting, training and consistency. I have strong will power and I am ready to do and eat whatever it takes to get my dream abs! It’s one area of my body I love working on hard with ever changing ab workouts and strict diet rules. I don’t let anything get in the way until they are just the way I want them to be. Once you are focused, you are able to go hard and not look back! For me, there is nothing better than waking up to hard deep abs!

You can check out my blog on building the best abs here.

What   is   your   greatest   achievement   so   far?

I am very happy and proud to say that I feel on top of the world after winning the 2011 NABBA Queensland Sportsmodel Championship! I absolutely loved being on stage as I am in the best shape of my life and I have worked so hard for it! 12 weeks of hard dieting, training and preparation have definitely paid off and I was so confident on the day as I knew I gave it my 110%! I was so focused, determined and strong the entire comp prep and wanted to prove to myself that I can be one of those fitness models I used to look at in the magazines.

What   are   your   favorite   quotes?

“If you plan something, plan it BIG!!!! ”

“Don’t ever look away from the opportunities. Take each one and hold it with both hands to get the most amazing life experiences!”

“Inspire and be inspired. Day in and day out”

What   are   your   plans   for   the   future?

My plans for this year are to compete in: 2012 IFBB Fit X (Pro Show) in March in Melbourne, Australia, IFBB Australasians in Sydney, Australia and NABBA Southern Hemisphere in April in the Gold Coast, Australia.

I would LOVE to compete in the USA next year, 2013 in Arnold’s and in Canada in WBFF Bikini comps!

Videos

Gallery

Vlatka Dragić Facebook Fan Page

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

Hmmm a bit about me…. I live in NYC and am the owner of The Works Personal Training and Competition Coaching.  I also am the founder of TEAM WORKS Figure and Bikini Team.  In the 2 years I spent on the IFBB pro circuit, I competed in 2 Olympias and finished in the top 10 at both.  I was also the very first Motor City Pro Figure Champion

How   do   you   stay   motivated?

What motivates me is thinking about how GREAT I feel when I’m eating well and working out.  I also feel that doing the things that keep me in shape also keeps my life in balance.  Having a balanced life can be HUGELY motivating.  I find when diet or training slips even the slightest bit, other aspects of my life start to fall out of whack….

What   is   your   current   workout   routine?

Currently I am trying to get into shape for an event, so I’m doing 60 minutes of cardio 5-6 days a week and doing a 3 on, 2 off, 1 on, 1 off lifting schedule.  I train back and tri’s on day 1, legs on day 2, shoulders and bi’s day 3, then a full body circuit that contains plyos and lots of craziness on the 4th day.  I constantly am varying my rep ranges to keep the body guessing…

What   is   your   diet   like?

VERY clean.  Right now anyway lol… normally I am super clean during the week and let myself have a couple cheats on the weekends, but since I’m cutting a bit right now, I’m only allowing a small cheat once a week.  The rest of the time I’m clean clean clean…. no carb cycling, but I’m low-moderate carb.  I follow a 40/40/20 scheme.

What   gives   you   the   best   results   when   cutting?

HIIT no doubt… I mix that with longer, steady state cardio sessions, but find when I’m doing short runs, and short bursts of higher intensity cardio I trim much better.  Also, I don’t do well with keto diets… my body just doesn’t respond well.  I keep my carbs low-moderate, surrounding them around my workouts.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

I have always been told that I have great shoulders and glutes… my fave exercises for those are heavy DB shoulder presses and higher rep (15-20) single-leg leg presses… and step ups.  I do what I call “pump the air into the tire” step ups lol… I pretend my butt is the tire, and each time I step up I’m pumping air into it….. with this type of step up though, if you take ANY pressure whatsoever off of the stepping up heel, the air will leave the tire, so I lean forward and keep my working heel pressed onto the step, pulsing up into each step without spending much time on the ground.

What   supplements   do   you   use?

I am a BIG advocate of placing importance in clean food, but I faithfully use BCAA’s, Glutamine, Chromium Picolinate, L-Carnitine, Alpha Lipoic Acid, Fish oils, Vit C, E, D, A, and Multivitamins.

What is the most common training question that people ask you? (and what’s the answer?)
Easily that would be “What’s the best type of cardio to do”.  The answer I always give is “Whichever one you like the best!”  You will be the most likely to stick to and push yourself  while doing your favorite type of cardio.  If you hate running but love the stairclimber, then go slaughter that stairclimber and leave the running to someone who loves that.

What   is   your   greatest   achievement   so   far?

That would be a 4-way tie….
1) Winning my pro card
2) Placing 9th in my first Olympia
3) Winning the 2006 Motor City Pro
4) Going off on my own and starting my business

What   is   your   favorite   quote?

“That which does not kill you makes you stronger”

What   are   your   plans   for   the   future?

I plan on growing my personal training business as much as I can and opening a gym of my own.  I also would love to host my own fitness show one day!

Gallery

Website:
www.TheWorksPersonalTraining.com
www.JenniferSearles.com

Other Links:
www.Facebook.com/TheWorksPT
www.Youtube.com/TheWorksPtTV
https://twitter.com/TeamWorksComp

Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

I started doing the typical beach weights routine around the age of 16 at school.  Everyone just wanted to have a big chest and big arms, so most afternoons that we didn’t have school sporting commitments we’d be doing curls in the school gym.

I’ve now been a Personal Trainer for 3 years & it has been in this time that I have taken a genuine interest in proper training & nutrition. I run my own business ‘Nick Cheadle Fitness’ which involves one-on-one personal training & writing online meal plans & workout regimes.

How   do   you   stay   motivated?

I love the lifestyle I lead & I love looking the way I do.  In my mind though, I’ll never have the perfect body, which means there will always be something to work on, something to improve upon.  I want to lead by example to friends, family & clients that you can lead a healthy lifestyle, train hard & look & feel as good as you possibly can.

What   is   your   current   workout   routine?

At the moment I’m training each muscle group at high volume 1 x per week, with arms & abs 2-3 times per week.  I perform anywhere from 4-6 sets of 10-12 reps but always make sure to listen to my body – if I feel I can push out a few more reps then I will.  An average week might include:

Monday – Chest/ Biceps/ Abs
Tuesday – Back/ Triceps
Wednesday – Legs/ Abs
Thursday – Shoulders
Friday – Biceps/ Triceps/ Abs
Saturday & Sunday – Cardio/ Rest

I also try to do HIIT 2 x per week & depending on how I’m feeling I might do MISS up to 2 x per week as well.

What   is   your   diet   like?

I follow IIFYM (If it fits your macros), which has really set me free in regards to letting my hair down a little.  Generally I stick to clean, unprocessed foods however this gives me the freedom to change things up on the go – it’s not always possible to eat chicken and broccoli!  As long as I hit my protein, carbs & fat goals for each day based on my goals then I’m good.  Generally, I eat 5 meals throughout the day, each spaced around 3 hours apart from one another, as my body tends to work well like this.  I also drink 5-6 litres of water a day.  The main foods I eat include:

·       Oats
·       Brown/ basmati rice
·       Soy lin toast
·       Rice cakes
·       Blueberries/ strawberries/ bananas
·       Chicken
·       Tuna
·       Eggs & egg whites
·       Protein powder
·       Salads – tomatoes/ spinach/ mushrooms etc
·       Broccoli & other mixed veggies

What   gives   you   the   best   results   when   trying   to   get   lean?

Sticking to very clean, unprocessed foods, eating frequently & avoiding carbs late in the day.  When in the final stages of comp preparation I stick basically to basmati rice, lean protein such as white fish, turkey or chicken breast & broccoli.  Super boring but I works.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

Big compound movements – squats, chin ups & bench press.

What   supplements   do   you   use?

Love my supplements.  Staples include a multivitamin, fish oil, vitamin c, calcium magnesium & d3, CLA & protein powder.  Every now & then I may use creatine hydrochloride, different types of fat burners, flaxseed oil & glutamine.

What   is   the   most   common   training   question   that   people   ask   you?

“What’s your diet like?” – See above Alternatively – contact me for a meal plan at nickcheadlefitness@gmail.com!

What   is   your   greatest   achievement   so   far?

Fitness wise – placing 3rd in the ANB Fitness Model Nationals was pretty special as it was my first comp – it has only fueled the fire for more competition later this year.

Outside of the gym, running my successful Personal Training business – Nick Cheadle Fitness.  I have also just launched the online section of my business specialising in personalised meal plans & workout regimes which is growing at a pretty steady rate.

What   is   your   favorite   quotes?

I have a few which I love & try to live by.
·       “You cannot out train a bad diet” – unknown
·       “Obsessed is a word the lazy use for the dedicated” – unknown
·       “History will be kind to me, for I intend to write it” – Sir Winston Churchill
·       “Don’t talk about it, be about it” – unknown

What   are   your   plans   for   the   future?

Continue to grow my personal training business, compete again in the National Fitness Model Championships & earn a ridiculous amount of money!

Gallery

Facebook: www.facebook.com/nickcheadlefitness
Bodyspace: bodyspace.bodybuilding.com/tlrmde/
Twitter: @nickcheadlefit

Meal Plan/ Workout Regime Enquiries: nickcheadlefitness@gmail.com