1) Can you tell us about your background ? How you got started in fitness and how you jumped into modeling?
Fitness Industry
Last weekend I headed to good old Morristown, New Jersey for the Fast Track To Fitness Millions Seminar. Now I always enjoy these events simply because I get to network and hang out with some of my fitness industry buddies that I’ve only been able to chat with on the phone or Skpye or on Twitter. Just like anyone that has ever attended any type of business seminar will tell you, all the good business happens at the bar.
So there I was on Saturday night, a water in hand. You see I really don’t drink much since A) I’m dieting and B) I’m not much of a drinker though I did have one corona on Friday night, my first drink since the three that I had on new years eve. A bunch of us are talking business when fitness internet marketing and seo ninja Chris McCombs randomly says “Man,I’m hungry”.
I’m not one to turn down food and I knew that the friend that I was with at the seminar had a car so I said “let’s go eat”. So then AJ Roberts, who totals around 2587 pounds in the squat, bench press and deadlift says “I’m in”.
The Tale Of The Tape
Jimmy Smith: 6’6 237lbs
Chris McCombs: 6’6 320lbs
AJ Roberts: 290 lbs
That’s a total of 847 pounds, not to mention the two women that were in the car with us. Best of all, we were in a Jetta! I mean at one point we almost didn’t make it up the hill. I thought AJ was going to have to get out and squat the car up it. Here’s a picture of us crammed in the car.
You should of seen the look of terror on the faces of everyone in the diner when we talked in.
Here’s another shot of all five of us outside the car.
That poor car….
While we were at a fitness business seminar, the crowd was obviously made up of fitness pros. Some people came prepared but others weren’t so lucky and had to settle for fried and greasy foods. Not what you want to do on the road. Here’s 27 ways to eat healthy when you travel.
1. Prepare your food. Doesn’t matter what it is, just do what I did and throw some chicken and broccoli and brown rice and protein powder and oats in a cooler and you’re good to go.
2. Hijack your rooms fridge or rent one so you can bring whatever healthy food options that you want.
3. Stay away from the “itis” of being bored during the seminar or between rides or whatever you’re doing and drink a ton of water so you’re not snacking.
4. Casein protein is your friend
5. Wake up and eat breakfast. Don’t just wake up for the first presentation or when your day is suppose to start.
6. Take advantage of the fresh fruit in-between speakers and at the morning buffet.
7. Oatmeal and granola should make up 1/3 of your breakfast along with eggs and fresh fruit.
8. Don’t drink too much coffee.
9. Try to maintain a sensible eating schedule. Don’t go 4 or 5 hours without eating a meal.
10. Don’t drink too much the night before.
11. Don’t be a party-pooper but don’t go to bed too late.
12.Don’t workout if you’re away for 1-2 days. It’ll just cause you to eat more food.
13.Make sure you bring tons of almonds, mac nuts or walnuts.
14. Eat fiber with EVERY meal.
15. Stay away from soda.
16. Don’t be afraid to eat as healthy as you can at restaurants even when the people around you aren’t.
17. I don’t like farm raised fish but it’s better then fried chicken or hamburgers. That’s always an option at restaurants or hotel bars.
18. Stay AWAY from the hotel bar nuts when you’re chillen there.
19. Don’t eat the fruit bars or whole grain bars that they give you between speakers. It’ll just make you want to eat more.
20.Pre-package your food in Tupperware and bring it with you in a cooler.
21.You can always bring natural peanut butter or almond butter with you and leave it in your hotel room and go back and forth.
22. Individual packets of tuna are a god-send
23. The more shaker bottles you bring the better. Fill them with casein protein and bring them with you no matter where you go.
24. If you absolutely must, have a cheat meal towards the end of the trip and during your last meal.
25. If you have to eat late at night, choose a egg omelet.
26. Always order a side of vegetables without the butter.
27. When in doubt, have a shake with some healthy nuts.
Bonus tip: Develop the mindset that you’re going to eat healthy before you leave your house and don’t let anything get in your way.
There it is, I’d appreciate it if you’d leave me a comment with a tip or two about how you survived traveling and ate healthy.
I met Jen on twitter and after talking to her I came to realize that she had a different thought process when it comes to training and nutrition then most women do not to mention that she took the overall at the 2009 NPC Michigan Novice in figure.
1) Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry? You recently won a high level figure competition right?
I am a personal trainer who started an in-home personal training business in the Metro Detroit, Michigan area called “Made Fit.” It is the parent company for my other businesses “Brides Made Fit” and “Moms Made Fit.”
I started my business with my fiancé and partner, Chris Sonjeow, to make health and fitness more accessible, convenient, and attainable for people. Through personal training and my weekly videos on my website, MadeFitTV.com, my goal is to reach out to people across the country – and world – with helpful information, tips, and advice.
I have 5 years of experience in the health and fitness industry through working in gyms to competing in figure shows. My client base targets people of all ages and goals, ranging from corrective exercise, to body-building, to weight-loss.
As for achievements, my personal and most recent one would be winning the Overall Title at the 2009 NPC Novice Michigan Bodybuilding, Fitness, Figure & Bikini Championship in March in Detroit. But I feel a sense of accomplishment and gratitude everyday when I watch my clients work hard, see results, and reach their goals. They inspire me!
2) How would you describe your training leading up to the contest? In any type of physique competition plan the competitor aims to “bring up” a certain area or two. Did you specialize in any area?
Training for any body-builder, figure, or fitness competitor generally requires 8 to 15 weeks of solid and strict preparation. Daily nutrition, strength training, and cardiovascular frequency must be accounted for at all times. The programming of these factors all depend on the competitors’ individual body type, training history, and current fitness-level.
For me, I have been training hard for years, so it was my nutrition plan that lasted 12 weeks. I had a pattern of high, medium, and low carbohydrate days and measured out every serving based on my specific program. My strength training consisted of a split routine, where I trained two muscle groups per day twice a week, adding in some total body days depending on that week’s rotation. It is good to note that some competitors may train differently – this is just what works for me and gets results for my specific body type.
The areas in which I needed to devote special attention to was definitely my legs. Genetically, my chest, back, and arms round out pretty well during my intense training. However, I wanted to make sure my legs were exceptional – so I had to work harder on those! I incorporated many heavy deadlifts, leg presses, and squats in the first half of my training. The month or so leading up to show time, I lightened up on the weight, increased the reps and sets, and added in a lot of plyometrics.
3) What was your cardio like going into the contest? 2 hours a day or did you do some progressive cardio?
Heart rate training played a huge role in my cardiovascular conditioning for endurance and fat-burn efficiency. I trained through running, walking on inclines, stairclimbers, and cycling to mix it up (and keep from getting bored!) Cardio training in the first few weeks was about 4 hours a week. On the final month, I was training anywhere from 5 hours to 7 or 8 hours a week.
Because the cardio is so time-consuming and excessive, I would set my alarm and do 30 minutes in the morning before work and before I ate anything. After training a few clients, I would hit the gym in the midday to lift and finish out my other 30, 45, or 60 minutes of cardio, depending on the day. Some days I would return at night, too!
4) How many weeks out did you start when you began your diet? What was it like the beginning then what did it look like in the end?
When to start the competition nutrition plan all depends on the competitor. Usually, it’s anywhere from 8 to 15 weeks out. Generally, you should be prepping in the off-season by eliminating, or drastically minimizing, junk food, fast food, and processed food. This is so you’re not depending on playing catch-up during your show prep time. Energy and discipline is so precious during this time that you can’t waste your efforts on trying to lose weight or stay away from those foods – your head should only be focused on your carb rotations and workouts and nothing else!
Show diets consist of carbohydrates low on the glycemic index, lean cuts of meats and fish, protein isolats, and absolutely no sugar! To start, diets are relatively higher in carbohydrate rotations and servings, winding down to very little two to three weeks out from show time. If you happen to encounter a competitor during this time… steer clear! Mood swings are inevitable!
5) What are some of the things that you noticed about yourself, your diet and your training as you began to lean out and get that rock hard stomach?
As hard as you train in the months leading up to your show, the final week can make or break you! Dropping your water at the right time is what gives competitors that lean look because it brings the skin close to the muscle. There are many ways of prepping the final week out and it all depends on the competitor, who’s coaching them, and how bad they want to win. I see a huge transformation my final week – even final days – out from my shows. As taxing as it is mentally and physically, I know that it is so worth it for those few moments on stage!
Monica Starr recently scored her first magazine cover and has been making a lot of noise in the figure model industry. So I decided to sit down with her for candid one-on-one interview
1) Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?
Who am I? I am a small town country girl from Kansas who enjoy long walks on the beach, champagne and bubble baths and shopping! Just kidding! First of all, we don’t have beaches in Kansas, Silly! I enjoy hunting, fishing, horse back riding, and anything that has to do with the great outdoors! I have been training since Jr. High. I think I was the only girl that took working out seriously, so I really enjoyed gym class because it was a chance to hit the weights! As far as goals in the fitness industry: I would love to get the cover of my all time FAVORITE magazine…PLANET MUSCLE!!!
2) How would you describe your training leading up to a photo shoot? In any type of Did you specialize in any areas?
Training leading up to a shoot involves lighter weights and lots of interval training. For example, I start my treadmill and leave it running. I walk fast at the highest incline for 3 minutes and then do two sets of weights. I repeat that for 45 minutes. My favorite day of lifting is legs! I love working legs!
3) What was your cardio like going into photo shoots? 2 hours a day or did you do some progressive cardio?
Like I mentioned, I do a lot of interval training before shoots. I usually start 30 days from a shoot on the interval training. I also add in a 30 minute jog every day.
4) What does a typical days worth of meals look like to you?
I usually always eat clean. I like to have a cheat day once a week to save my sanity. I eat lots of chicken, eggs, and drink protein drinks. My favorite protein drink is Muscle Milk Brownie Batter flavor. I eat every 3 hours, and no carbs after 4:00pm.
5) What are some of the things that you noticed about yourself, your diet and your training as you began to lean out and get that rock hard stomach?
I noticed that the hardest thing to get in shape is my legs. The easiest thing to get in shape is my abs. And my arms are always hard and lean.
6) Where can we find more info out about you?
Find out more about Monica on our Facebook Fanpage
I recently sat down with fitness competitor Jenn Nash to take a inside look at what it takes to become a IFBB fitness pro.
1) Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?
Hi there! My name is Diana Chaloux. I am the WBFF Figure World Champion 2008, a professional fitness model and ACE/AFAA Certified personal trainer. I have been a certified trainer for 8 years and have always been an avid athlete. I had dreamed of being a figure competitor for years before I finally stopped procrastinating and decided it was time to take my fitness to another level in 2005. My first competition was the NPC John Sherman Classic 2005, I placed first in Figure D and was totally hooked on the sport. I competed again in the NPC Ronnie Coleman Classic 2006 and once again placed first further fueling my fire for this industry. I took some time away from the stage for about a year and started my own business called Destined 2 Be Fit. I came back in 2007 and went on a bit of a hot streak, I won my Pro card at my first WNSO competition, then won first overall in the FAME North American Championships for Pro Fitness Model, and went on to win the FAME World Championships in June 2008. I wasn’t ready for a break just yet though and after hearing rave reviews about Paul Dillett’s WBFF and all the incredible athletes competing there I just had to go and participate. That turned out to be a very good decision as I placed first overall in Figure and third in Diva Fitness Model! Competing at this event opened a lot of doors for me, I won a contract with Muscle Pharm and had the opportunity to shoot for several of my favorite magazines. It has certainly been an exciting journey so far and I’m excited to continue to pursue the industry and utilize my platform as a means of educating, motivating and inspiring others to achieve their fitness goals and lead a fit and healthy lifestyle! I will be competing again in September 2009 at the WBFF World Championships and am really looking forward to that experience. As much as I love the stage, my real passion lies with helping others, being able to inspire a client to achieve their goals and being a positive influence in their life is so fulfilling! I recently moved to Kansas City , Missouri and my boyfriend Micah LaCerte and I have teamed up to create Hitch Fit which is internet training, nutrition and life coaching. I’m also growing my one on one personal training business and will additionally be hosting fitness model boot camps and competitor posing clinics here.
2) How would you describe your training? First, what type of training do you find that works best for your clients? Second, what about yourself?
When it comes to my own training, I constantly mix things up. I’m not a repetition counter, I believe in being fast and efficient in the gym. I don’t waste time and sit around between sets. I keep myself constantly moving and I find that keep my workouts high intensity and shorter in duration is most effective for keeping my own body in the best condition possible. I incorporate all types of training styles and methods including supersets, drop sets, giant sets, tempo training, tabata, and I also include plyometrics into my workouts to keep my heart rate elevated.
When it comes to how I train my clients, it is pretty similar. I don’t have a set routine that I take them through. Every time they step into the gym we are going to try something different. The majority of my clients are looking for fat loss, so we train at higher intensity levels, I push them and challenge them so they get the most out of their time with me, and burn as much fat as possible during our sessions. I counsel them on their nutritional habits and other lifestyle elements which are going to affect their progress as they are trying to transform their bodies. I educate them as much as possible during our time together, I don’t want them to rely on me forever, I want them to learn from me what they need to do to get the body they want and maintain it for the rest of their life!
3) What’s your take on low carb diets? Do you use them or are you more a fan of carb cycling when you’re trying to get ready for a photo shoot or contest?
I’ve played around with my diet to see what works best for me. I am a fan of carb cycling when prepping for a show, I don’t typically do too many low carb days in a row because I can’t think straight and my workouts are not strong, so I don’t like diets that are very low carb for long periods of time. I always keep carbs in my diet even when prepping for a shoot or competition. I don’t ever go completely without them. I think that nowadays people are so confused about carbs that they are scared of eating them. I have women write to me all the time wondering why their body has reached a plateau and they aren’t making any progress, the first thing I always ask is what their diet is. The majority of the time I get a response which includes a list of meals with hardly any carbohydrates at all. People don’t realize that they need carbs and if they don’t eat enough of them they are going to sabotage their goals by slowing down their metabolism and burning up precious lean muscle tissue instead of the bodyfat that they are trying to eliminate..
4) What are you thoughts about cardio? Are you a fan of low intensity or high intensity? How do you add cardio into your clients workouts?
I am a big fan of cardio. My day usually doesn’t feel complete if I don’t get some type of cardio in. It’s the beginning to my day, it’s my time to think and brainstorm, it’s a great stress reliever, and of course it helps me maintain a lean physique. I do take one full day off per week from strength training and cardio. I mix things up with cardio as much as I do with my strength training. I get bored very easily so I have to constantly be doing something different. I will do higher intensity intervals a couple days a week, and some days I will go out for a jog or to run stairs in the park if the weather is nice. I alternate between stair climbing and elliptical trainers when I do my cardio indoors. Off season when I’m more in a maintenance mode I will do 25-30 minutes of cardio a day. When I’m training, I start with 30 minutes and then as my show gets closer I gradually increase my time and/or intensity.
For my clients, I actually prefer to give them a calorie target for the week as far as their cardio goes. I encourage them to do higher intensity sessions and a couple of longer lower intensity sessions as well. This is so that they don’t get caught doing the same thing over and over again. I set a calorie goal for the week instead of a time goal, because there are many people who get on a cardio machine for a half an hour and burn hardly any calories or barely break a sweat because they aren’t working hard enough, but they still can say they did a half an hour of cardio. By giving a calorie goal as opposed to a time goal, it is easier to make sure that they are doing sufficient cardio to aid in their fat loss goals.
5) Let’s talk about hamstring and ab training since you have great development in both. Any tips or tricks to share?
The key to my abs is nutrition, nutrition and nutrition. I will be perfectly honest and tell you that I HATE doing abs, I only do an actual ab routine about once a week, and even then it doesn’t last very long. What I do instead is incorporate my abs into everything that I do. Whenever I’m training I am always aware of having my abs tight. Whenever I’m doing cardio I keep them contracted and for example, I will do little “crunches” every time my knee comes up when I’m on a high incline on the elliptical. My abs do get a lot of work simply because I am constantly aware of them, however the main key is keeping my diet clean and being consistent with my cardio.
As far as hamstring and quad development, I train my legs very intensely. I typically start my leg routine with isolation movements such as leg extensions and curls, this is in order to pre fatigue those muscles. Then I move on to compound movements mixed in with plyometrics or high intensity cardio for about a minute or so at a time. I do leg press, squat, hack squats, weighted step ups and lunges. I am very aware of keeping a mind muscle contraction regardless of what I am doing. I don’t do super heavy weight , I keep my weight in the medium to heavy range and perform higher repetitions, I push myself to fatigue or failure. I find that these higher intensity leg routines, combined with keeping my nutrition on track and getting in sufficient cardio allow me to maintain my leg muscle and keep them lean and defined.
6) Where can we find more info out about you?
You can stop by my website at www.dianachaloux.com or www.hitchfit.com . I can be reached via email at diana.chaloux@yahoo.com
Often in our bodybuilding workouts, as in life we take things for granted. A rep is one of those things. We talk in the gym and assume that we’re going to do high reps to grow and low reps for strength or high reps for fat loss and low reps for muscle. As you can see from my previous sentence, various theories about rep exist.
