tag:blogger.com,1999:blog-82523994417783230772024-03-13T23:40:43.310-04:00ABFITTAbsolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comBlogger744125tag:blogger.com,1999:blog-8252399441778323077.post-91240244688203484452015-11-13T22:43:00.002-05:002015-11-13T22:43:44.655-05:00Competitor Spotlight NPC Figure Athlete Samantha Ford <div style="font-size: small;">
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<a href="http://2.bp.blogspot.com/-sM_tYvDmIYk/VkZvwNdQP8I/AAAAAAAAEWc/SxJBM_-TG3Y/s1600/10686900_805852686207904_5066888658244547567_n.jpg" imageanchor="1" style="clear: right; float: right; font-family: arial, sans-serif; font-size: small; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-sM_tYvDmIYk/VkZvwNdQP8I/AAAAAAAAEWc/SxJBM_-TG3Y/s400/10686900_805852686207904_5066888658244547567_n.jpg" width="400" /></a><span style="color: lime; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Samantha Ford</b></span></div>
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<span style="color: #999999;">Age: 29</span><br />
<span style="color: #999999;">Occupation: Nurse</span><br />
<span style="color: #999999;">Hometown: Philly area</span></div>
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<span style="color: #999999;">Years competing: 2</span></div>
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<span style="color: #999999;">Competition History: (See below)</span><br />
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<span style="color: #999999;"> 9 Competitions, 2014, 2015</span></div>
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<span style="color: #999999; font-family: "georgia" , "times new roman" , serif;">May Lehigh valley 3rd place open figure class c</span></div>
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<span style="color: #999999; font-family: "georgia" , "times new roman" , serif;">PA state's first place open figure class c</span></div>
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<span style="color: #999999; font-family: "georgia" , "times new roman" , serif;">Xcalibur cup 2nd place open figure class b</span></div>
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<span style="color: #999999; font-family: "georgia" , "times new roman" , serif;">August Atlantic City Europa 3rd place open figure class b</span></div>
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<span style="color: #999999; font-family: "georgia" , "times new roman" , serif;">Future plans are nationals.</span></div>
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<b><span style="color: white;">Samantha Ford: </span></b><span style="color: #999999;"> I am 29 year old living in the philadelphia area. I work full time as a nurse. I absolutely love competing and fitness is not only my hobby but my passion. It is amazing how you can transform your body with the right tools along with hard work and dedication. I have a bit of what they call a type a personality and will not stop working towards my goals and improving my physique each year.</span></div>
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<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif;">ABFITT: </span></b><span style="color: #999999; font-family: "arial" , sans-serif;">What sparked your initial interest in weight training and a health and fitness lifestyle? Can you share with us how this lead to competing?</span></div>
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<a href="http://4.bp.blogspot.com/-0KXbAV8LwPY/VkartBZPqWI/AAAAAAAAEXc/JiqS2u7Itk4/s1600/11108676_10204225067053838_3094768480998101508_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-0KXbAV8LwPY/VkartBZPqWI/AAAAAAAAEXc/JiqS2u7Itk4/s320/11108676_10204225067053838_3094768480998101508_n.jpg" width="188" /></a><span style="font-family: "arial" , sans-serif;"><b><span style="color: white;"> Samantha Ford:</span></b><span style="color: #999999;"> I initially started weight training and getting into fitness after breaking out of a bad verbally abusive relationship that lasted several years. I was living an extremely unhealthy lifestyle and had began to feel less confident in myself. I used to love to work out, mostly cardio, but had stopped and wanted to get back to a healthier lifestyle. I started going to the gym several times per week and lifting more frequently. I was lifting up to 6 times per week, seeing results that I had never seen before with cardio alone. I started reading fitness magazines and websites to teach myself new workouts and diet ideas. In the back of my head I always wanted to compete. I loved the look of NPC figure competitors and wanted to look like that myself. I started to do my research and attended a local show to see what it was all about. After attending that, I was certain I wanted to do it. I reached out to my aunt who was a bodybuilder to help me get started on a diet plan. After working with someone to assist me with a proper diet, I was amazed how my body looked. Diet is essential to competing; almost 85% of what it is all about. In the beginning, I thought I would just do one show but after my first show I had so much fun I was hooked. I felt a sense of accomplishment I never had felt before. </span></span></div>
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ABFITT:</b></span><span style="color: #999999; font-family: "arial" , sans-serif; font-size: x-small;"> </span><span style="color: #999999; font-family: "arial" , sans-serif;">What is your take on training?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , sans-serif;"><b><span style="color: white;">Samantha Ford:</span></b><span style="color: #999999;"> Every time I go to the gym I train with a purpose and that is to be better than I was before. Making every workout count. Training hard is only one of the many pieces to the puzzle when training for a show. The key is always consistency. Sometimes it takes time to see results and you have to be patient. I believe in training every muscle group until failure and I like to change things up so I don't get bored. In addition, I believe you should seek help from a </span></span><br />
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<span style="font-family: "arial" , sans-serif;"><span style="color: #999999;">trainer who has good credentials. The best advice I have for somebody competing is to make sure you have the time, money, and resources to compete before you commit yourself. If you don't, you will be setting yourself up for failure. Competing is a lot of hard work but is well worth it for those who are committed. Also, remember to be patient. CHanges don't happen overnight and reward yourself for what you accomplish. Bodybuilding is more than a sport, it is a lifestyle. That is important to always remember. Love the lifestyle and the results will come.</span></span></div>
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<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif;">ABFITT:</span></b><span style="color: #999999; font-family: "arial" , sans-serif;"> Talk to us about the importance of nutrition and how you dial it in when preparing to step on stage. </span></div>
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<b><span style="color: white;">Samantha Ford:</span></b><span style="color: #999999;"> Nutrition is without a doubt the most important factor when training for a show. Eat clean and follow your plan. When I am prepping for a show and even in my offseason I measure and prepare all my meals in advance so I am always prepared. During my prep I limit condiments and seasoning which is very hard for me.I love my contaminants lol. Always make sure I have enough food on hand so I am prepared for the week and am not running to the store multiple times per week. With my job sometimes following contest diets can be difficult but I make it work. The bottom line is always plan.</span></div>
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<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif;">ABFITT:</span></b><span style="color: #999999; font-family: "arial" , sans-serif;"> Discuss your competition history. Tell us about it and what if any one show stands out the most, for better or worse?</span></div>
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<b><span style="color: white;">Samantha Ford:</span></b><span style="color: #999999;"> I competed in a total of 5 shows one in 2014 and 4 this year. Placing within top 3 in all my shows. I truly love competing and the day of the show when the hard work is done and you can have fun. I say it is almost like the prom for bodybuilders lol. I love getting myself done up and tanned to hit the stage and show of the hard work. It is great to be surrounded by other like minded people at the shows. Several shows stand out to me although it is hard for me to narrow it done because they all stand out from me for different reasons. The first show I need The big cat classic stands out to me because it was where I caught the bug as they say. After doing that show I knew I had to keep competing. The excalibur cup was also a great show for me because I met so many great local people who I am still in contact with. The AC Europa was also A good show for me with a bigger venue and pro show as well I loved being surrounded by top of the line inspiring physiques. I am looking forward to experiencing more show next year:)</span></div>
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<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif;">ABFITT:</span></b><span style="color: #999999; font-family: "arial" , sans-serif;"> Let's talk about your contest prep and how you go about getting in the shape required to be competitive in your class.</span></div>
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<b><span style="color: white;">Samantha Ford:</span></b><span style="color: #999999;"> Contest prep is when I become even stricter with my diet. Eating as clean as possible and following my plan to a T. I also switch up my cardio to burn more calories and keep my body burning fat. During prep I do higher reps with my weights and train my abs more frequently. But during prep the main focus should be on your diet. Although you are ultimately the one responsible for getting yourself in contest shape it is vital to have a coach to tel you where you need to improve and recommend the proper diet. Believe ,me even the pros do not go into contest prep alone. Another important part of contest prep is getting enough rest because believe me you will be tired at times. You may not have as much energy to do extracurricular activity but during your prep you main focus should be dialing it in for the show.</span></div>
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<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif;">ABFITT: </span></b><span style="color: #999999; font-family: "arial" , sans-serif;">How do your friends, family feel about your contests and getting in such great shape to compete?</span></div>
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<b><span style="color: white;">Samantha Ford:</span> </b><span style="color: #999999;">My family and friends definitely do not understand the whole process of prepping for a show and my lifestyle but they are supportive. For instance when prepping during the holidays they don't understand why I just cant have one glass of wine or chocolate etc... They are proud of me for my dedication and how far I have come. Although the do not understand they respect it and are amazed by the willpower practiced during prep. I am very grateful for my family and friends support.</span></div>
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<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif;">ABFITT:</span></b><span style="color: #999999; font-family: "arial" , sans-serif;"> I see so many wonderful photographs of you, from friend of abfitt and top fitness photographer Spencer Jung of mycontestpix.com. Can you tell us how you met Spencer and how your friendship developed?</span><br />
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<b><span style="color: white;">Samantha Ford:</span></b><span style="color: #999999;"> Spencer was the photographer at my first show and had took so many amazing stage shots and I had also heard about him on facebook and through other competitors / trainers.. After getting myself It contest shape I wanted to capture myself at my best with more than selfies as spence says lol. Worked with him for a shoot and ended up doing more shoots. As a first timer working with him he made me feel comfortable. He is not only a good photographer but has been a great supporter throughout my competitive season.. He has has captured me at nearly every show and has noticed the changed I have made. Looking forward do to doing more shoots next year.</span></div>
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<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif;">ABFITT: </span></b><span style="color: #999999; font-family: "arial" , sans-serif;"> Any thought on this years Nationals and that IFBB pro card?</span></div>
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<span style="color: white;"><b>Samantha Ford:</b> </span><span style="color: #999999;">Going to nationals and doing well is my ultimate goal this year. Of Course I want my ifbb pro card weather it comes this year or the next I am willing to . I am super excited to take my physique to the next level. Body transformation is the most exciting to me. Goal is always to be better than yesterday!. I am excited now to be a part of team biggie smalls. Hoping to bring a new and improved package 2016.</span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: lime;">ABFITT:</span> </span></b><span style="color: #999999; font-family: "arial" , sans-serif;">So what’s next?</span></div>
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<b><span style="color: white;">Samantha Ford:</span></b><span style="color: #999999;"> Right now I am in offseason putting on some more muscle to be competitive at national level. I plan on hitting the stage in late spring or early summer to fight for that number one spot and that IFBB pro card!</span></div>
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Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-58059413347457506132015-03-12T19:04:00.000-04:002015-03-12T19:44:22.061-04:00James Kinthiseng Has His Eyes Set On The 2015 NPC Junior USA's And An IFBB Pro Card<div class="separator" style="clear: both; text-align: center;">
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<span style="color: red;"> <span style="font-family: Georgia, Times New Roman, serif;"> Vitals</span></span></h4>
<span style="font-weight: normal;">Name: </span><i><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-weight: normal;"> </span>James Kinthiseng</span></i><br />
Age: 32<br />
<span style="font-weight: normal;">Years competing: 1.5</span><br />
<span style="font-weight: normal;">Sponsors: Nobullsupplements and PsychoGear Clothing</span><br />
Competition History: 2013 Mr. Syracuse, Usbf Pro Npc Mr. Buffalo. 15th at 2014 Team Universe<br />
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ABFITT. Can you give us some background information?<br />
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<i><span style="color: red;">JAMES: </span></i>I've always had a passion for working out just not so much for dieting. That all changed when I decided to start competing. I never imagined in a million years that I would ever look the way I do now. Now I love and breathe health and fitness and I just want to inspire and motivate others to change their lives for the better. <br />
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ABFITT: What sparked your initial interest in weight training and a health and fitness lifestyle? Can you share with us how this lead to competing?<br />
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<i><span style="color: red;">JAMES:</span></i> Honestly I always wanted to look like my father growing up. He always was very fit and it showed and I strived to look like him so that's when I first started working out when I was probably 13 years old. I started competing because I wanted to see how I stacked up against my peers. I wanted to see if I had what it took to actually compete because I recall numerous times I would attempt to start a diet but I always failed in the past to stay on one.<br />
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ABFITT: What is your take on training? What has worked best for you? With so much information available to people looking to start, what the best advice you can offer?<br />
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<i><span style="color: red;">JAMES: </span></i>Currently I utilize a push/pull split with legs on the third day with a off day after that and then I start the cycle over again. The best advice I can give is everyone is different and responds differently to workout methods, supplements and diets. Everyone is different so a cookie cutter approach to everything will never work. Trial and error is the only way to truly learn.<br />
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<a href="http://3.bp.blogspot.com/-I9avPvzL8AM/VQIUJNwoHPI/AAAAAAAAESE/B7FLe3PzTos/s1600/10628532_845363792744_1632129271398470574_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-I9avPvzL8AM/VQIUJNwoHPI/AAAAAAAAESE/B7FLe3PzTos/s1600/10628532_845363792744_1632129271398470574_n.jpg" height="320" width="213" /></a> ABFITT: Talk to us about the importance of nutrition and how you dial it in when preparing to step onstage.<br />
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<i><span style="color: red;"> JAMES:</span></i><span style="color: lime;"> "You can't out train a bad diet."</span> I never knew how important nutrition was until after I completely a contest prep. It's awe inspiring how food science works with the human body. I follow a flexible dieting approach but I hit my macros exactly and I eat the same way up until my show. I cheat/refeed twice a week. I don't mess around with any of the peak week stuff except I tweak my water. I figure if you diet up and make progress up until your show, then there's no need for peak week tactics. Just keep it simple. Stick to what got you there.<br />
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ABFITT: Discuss your competition history. Tell us about it and what if any one show stands out the most, for better or worse?<br />
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<i><span style="color: red;">JAMES:</span></i> I have had a very short competition history. My worst experience was at the 2014 Team Universe. I failed to complete a mandatory back shot because I took to long completing a side pose that the judges didn't ask for when us competitors first walked out onstage individually. So because of the that I didn't listen and do what the judges ask for, I paid heavily for it. Because I didn't have a back shot for the judges to see, I then didn't get a proper call out. So now it's redemption time for me. I have a huge chip on my shoulders and I want to show the world that I have what it takes to turn ifbb pro someday.<br />
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ABFITT: Can you discuss your experience competing on the National level? <br />
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<a href="http://4.bp.blogspot.com/-fKN63rFoID4/VQITRoV4i2I/AAAAAAAAERs/0zh_h415my4/s1600/10478718_820257436084_3376778082087443275_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-fKN63rFoID4/VQITRoV4i2I/AAAAAAAAERs/0zh_h415my4/s1600/10478718_820257436084_3376778082087443275_n.jpg" height="320" width="204" /></a><i><span style="color: red;">JAMES:</span></i> Come prepared and be stage ready week in advance and practice posing. With so many competitors it's easy to get lost in the shuffle because everyone looks good. But I feel if you practice your posing and wow the judges by standing out, they will bold very well for you. Another thing bring enough food. You don't always step on stage at the times they have mapped out. If it says physique is going on stage at 10am, we'll be prepared to go then or at 1pm. Adjust accordingly and plan for worst case scenario.<br />
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ABFITT: How do your friends, family feel about your contests and getting in such great shape to compete?<br />
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<i><span style="color: red;">JAMES:</span></i> Everyone is very supportive and it helps because we all know how grueling contest prep can be sometimes. It take incredible discipline to stay on track and I think everyone realizes that and it inspires them to take control over their only lives for the better.<br />
The best thing you can do for yourself and for those who love you is build the life you want and prove to those who love you that supporting you was worth their time and energy. That's why I work so hard. <br />
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ABFITT: What is some advice to guys who may be contemplating giving Mens Physique a try. <br />
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<i><span style="color: red;">JAMES:</span></i> Just have fun with it and always practice your posing. <br />
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<a href="http://3.bp.blogspot.com/-VMCszhjhSr4/VQITR4pESmI/AAAAAAAAER0/g2EC8IpRIM4/s1600/10167969_885058149934_3527383848018475457_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-VMCszhjhSr4/VQITR4pESmI/AAAAAAAAER0/g2EC8IpRIM4/s1600/10167969_885058149934_3527383848018475457_n.jpg" height="320" width="207" /></a><br />
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ABFITT: Any thought to tying for an IFBB pro card? <br />
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<i><span style="color: red;">JAMES</span></i>: I dream about it night and day. And I'm working hard to make it a reality. "Winners are not those who never fail, they are the ones who never quit"<br />
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ABFITT: So what’s next?<br />
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<span style="color: red;">JAMES:</span> I plan on doing the Jay Cutler classic to warm up for nationals and then flying down to South Carolina to compete at junior usa"s at the end of May and then competing at every national show this year to try to get a pro card.<br />
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<a href="website: https://www.facebook.com/james.kinthiseng.5 https://instagram.com/james_the_ripper/ Nobullsupplements.co" target="_blank">https://www.facebook.com/james.kinthiseng.5</a></div>
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<a href="website: https://www.facebook.com/james.kinthiseng.5 https://instagram.com/james_the_ripper/ Nobullsupplements.co" target="_blank">https://instagram.com/james_the_ripper/ </a></div>
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<a href="website: https://www.facebook.com/james.kinthiseng.5 https://instagram.com/james_the_ripper/ Nobullsupplements.co" target="_blank">Nobullsupplements.co</a></div>
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ABFITT: Thank you for taking the time to talk with Abfitt. <span style="color: lime;">(For more information on James please see his personal links above)</span><br />
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<span style="color: lime;">VISIT US @ OUR FACEBOOK PAGE ABFITT</span><br />
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<span style="color: red;"><i>Abfitt training & consulting services can be reached at Abfitttconsulting@gmail.com for more informatio</i>n</span>Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-28653754410416659052015-01-30T13:03:00.001-05:002015-01-30T13:18:36.866-05:00 46 yr old Physique Competitor Trisha Smick, Will Be Attempting To Secure An IFBB Pro Card Early This Summer At Masters Nationals<div class="separator" style="clear: both; text-align: center;">
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Vitals <br />
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Name: Trisha Smick<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span style="color: red;">Website: https://www.facebook.com/trishaphysique</span><br />
Age: 46<br />
Years competing: 2<br />
Sponsors: Spartan Nutrition. Dr. Susan Hughes<br />
Competition History: <br />
2014: NPC Golds Classic, Physique 2nd Place<br />
2014: NPC Natural Mid-Atlantic Classic; Physique 1st Place<br />
2014: NGA Mr & Ms. Natural Philadelphia; Physique 1st Place<br />
2013: OCB Battle for The Belt; Physique 2nd, Bodybuilding 3rd Place<br />
2012: INBF Amateur World Championships; Fit Body (Physique) 2nd, Figure 2nd Place<br />
1994: WNBF Pro Ms. Universe, Women’s Bodybuilding 6th Place<br />
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ABFITT: Thank you for taking the time to talk with ABFITT. Can you give us some background information? <br />
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<span style="color: red;">Trisha Smick:</span> I’m am a 46 year old Women’s Amateur Physique Competitor, Married 13+ years and a proud Mother of 3 beautiful children; Trevor 12, Sierra 8 and my baby Haley 5. I live in NJ approximately 25 miles outside of Philadelphia. I’m the youngest of 6 siblings and the only one to graduate college. I attended Penn State University graduating within the top 10% of my class in 1991 with a B.S. in Exercise and Sport Science. <br />
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ABFITT: What sparked your initial interest in weight training and a health and fitness lifestyle? Can you share with us how this lead to competing? <br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>My initial interest in fitness sprouted in early high school when I struggled with my weight and body image. I joined a local fitness club within walking distance where I enjoyed circuit training and aerobics. I would rush home from school, run full speed from the bus stop to change and make it just in time for class. By the time I was a senior in HS, I was teaching aerobics and “personal training.” Although initially motivated by a need to lose weight, these early experiences sparked my overall passion for health & fitness and ultimately laid the foundation for my pursuit of a degree in Exercise and Sport Science. <br />
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However, it wasn't until post-college 1992, following a difficult life event, that I began dedicating myself to the sport of physique competitions. As a distraction, a friend and personal trainer Todd Zabielski, invited me to attend a physique competition for a female client. As a fitness enthusiast I understood the discipline & tenacity required to step on that stage prepared! That night, I told Todd with such conviction “I can do that and I want to do that” and 3 months later I did. I had a great showing my first time out and continued to do well during my next few outings. Soon thereafter, I earned my WNBF Pro Card and went on to place 6th at my first pro show, WNBF “1994 Ms. Universe” in NYC. <br />
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Following the Ms. Universe at age 26, I stopped competing altogether for 18 years. I found myself quietly struggling with accepting the concept that I will likely never be “THE BEST,” and there would likely always be someone better than me, so “what’s the point”? This destructive all or nothing mindset left me feeling deflated and defeated. Although I continued to “train” for the next few years, as my family grew so did my distance from the gym. At 33 following marriage and the birth of my first child, I stopped altogether and did what way too many women do that I strongly urge against; i.e., In becoming a wife and mother my life revolved around everyone else’s needs but mine and in the process I lost “ME.” <br />
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Ironically, It took another difficult life event to get me back to the gym and the roots of the sport. In early 2010 my mother’s health declined eventually leading to her loss of life in 2012. Witnessing her painful decline and accepting the inevitable outcome on my best friends life was a tremendously painful process and had a detrimental impact on some interpersonal family relationships. I needed, and continue to need to this day, a productive outlet for my pain and angst. As a result, I turned to the sport I knew I could count on like I did so many years ago. In May 2011 I walked through the doors of a gym again and stepped on stage 1 1/2 years later at the 2012 INBF World Amateur Championships, placing 2nd in both Figure and Fit Body (Physique).<br />
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<a href="http://4.bp.blogspot.com/-Xx8habore70/VMvCbgwUtuI/AAAAAAAAEPE/qbn6GJl7lMc/s1600/10401938_1027926617233347_6323100825136148878_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Xx8habore70/VMvCbgwUtuI/AAAAAAAAEPE/qbn6GJl7lMc/s1600/10401938_1027926617233347_6323100825136148878_n.jpg" height="320" width="138" /></a>So what’s different this time around? I now realize that while this sport can summon so many of our core strengths, oddly many of our insecurities surface as well. But, I have the maturity and wisdom now to embrace the concept that this sport is not about anyone else but me; It is my journey! As I enter each new day I strive to leave behind an older version of myself to unveil an improved one; a version that has learned from both her mistakes and triumphs of yesterday. So, it really doesn't matter if I am “The Best” as long as I am “My Best”!<br />
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ABFITT: What is your take on training? What has worked best for you? With so much information available to people looking to start, what the best advice you can offer? <br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>As a natural athlete, the “more is better” approach does not work for me. Rather, I am a proponent of training smart and hard with brief, focused sessions and plenty of rest to ensure adequate muscle recovery. I prefer training heavy using big basic compound movements complemented with ancillary isolation movements. I also incorporate supersets and/or drop sets to create variety when needed. I hit each body part hard weekly on a 4 day split designed around addressing my weak areas first and foremost. I incorporate supplements such a Creatine, Glutamine, and BCAA’s, to name a few, that assist with strength, endurance, protein synthesis and muscle recovery.<br />
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In my opinion, execution of a training protocol is only 50% of the success equation. The other component is mentality and establishing what I call the “mindset of a champion.” I have a mental rolodex of positive affirmations paired with positive visual imagery that I call upon to create an intense focus prior to and during my training. As Muhammad Ali states, “It is the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, great things begin to happen!”<br />
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My advice to beginners embarking on their fitness journey - educate yourself and become a student of the sport. Or, find a trainer or a mentor that can teach you and get you started with an effective strategy designed around your fitness goals. Once goals are identified and strategy established, DO NOT be inconsistent, make excuses, or be a weekend warrior. Execute your plan with steadfast commitment, be patient, trust the process and results will follow! As Bruce Lee states, “Long-term consistency trumps short-term intensity.” <br />
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ABFITT: Talk to us about the importance of nutrition and how you dial it in when preparing to step on stage. <br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>Nutrition; what, when and how much is absolutely 1000% critical when preparing for stage. I work closely with my Coach, IFBB Pro Vilma Caez, to manage my nutrition all year. Monitoring and modifying caloric intake/expenditure and macro nutrient intake (carbs, proteins, fats) while observing the physique changes that ensue, is critical in determining off-season and contest strategy to dial my physique into stage ready condition. Since calories/carbs are kept relatively high, cardio sessions kept to a minimum and we typically avoid the need to carb deplete or cut water, prep is very manageable as strength and energy are sustained and I’m often asked, “How are you so Happy?”<br />
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Aside from pre-contest, eating a clean gluten free diet is a lifestyle that I enjoy all year. Not just because I feel and look better, but eating clean and gluten free enables me to manage my Celiac’s Disease as well as Lymphocytic Colitis. Overall, I avoid almost all processed foods and lean toward simple foods with minimal ingredients. <br />
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ABFITT: Discuss your competition history. Tell us about it and what if any one show stands out the most, for better or worse?<br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>Coming off an 18 year hiatus I wasn't sure which division would best serve my physique. Upon experimenting with figure, physique and bodybuilding, it became clear that WPD is where I would thrive. Although figure was a viable option, I lacked some of the strong classic v-taper characteristics and I wasn't able to highlight or be rewarded for my muscularity. In bodybuilding, I simply lacked the muscle mass to be competitive. Physique is the perfect blend of both worlds where I can be rewarded for my moderate muscularity, sharp conditioning as well as my stage presence and presentation with a choreographed routine. <br />
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Up until October 2014, I competed in only natural bodybuilding sanctions (OCB, NGA, INBF, WNBF) where polygraph/urine testing for performance enhancing drugs were routine. In October 2014, I competed in my first NPC competition and although initially intimidated, my coach reassured me that I had all the makings to do well in the NPC. I feel good about the NPC and I’m excited to continue my loyalty with them as I pursue my IFBB Pro Card. <br />
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Many would be surprised to learn that I have stage fright, sometimes to the point of “performance paralysis.” I tend to experience anxiety when on stage alone as the center of attention. I’m more at ease when surrounded by other competitors; i.e., during pre-judging. Sometimes I experience cold sweats, racing heart, loss of concentration and difficulty breathing in varying degrees. I work super hard on preventing this from happening and affecting my performance by calming my state of mind through positive self talk and visual imagery. <br />
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So, regarding a show that stands out; I would say there are two and both experiences were related to stage anxiety; the 94’ Ms Universe and the 14’ Golds Classic. Being fully aware of my stage anxiety, I over-prepare for anything and everything stage related; from walking out, mandatory posing, individual posing routine, to a class pose down, etc. so everything becomes very intuitive. At the Universe and Gold’s I completely blanked either just prior to or during my performance. However, due to the hours upon hours of practice, self talk and visual imagery, I was able to calm myself enough to regain my composure and execute flawlessly.<br />
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<a href="https://www.facebook.com/trishaphysique" target="_blank"><span style="color: lime;">https://www.facebook.com/trishaphysique</span></a><br />
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ABFITT: How as a mother of three do you find the time to plan, focus on contest prep and compete?<br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>Well, Its not easy or perfect but it’s manageable as long as you make it a priority and don’t allow yourself, or anyone else, make you feel guilty! First and foremost, I embrace the concept that I count too and to be a “better mom” I need to be a “better me!” Being healthy, looking good, fulfilling a passion and serving as a role model for my children makes me a “better me.” I schedule my training just as I would any of my kids activities and strive to stick to the plan. Sure, as a Mom you need to flex based on family demands, but overall if you establish a realistic plan sprinkled with a little bit of flexibility, it should work most of the time and that’s good enough for me! <br />
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Regarding contest prep, because I usually stay within 5-7% of stage weight my prep is short and therefore fairly pleasant. Typically my children don't even realize I'm prepping until the final two weeks, at which point I sit with them and share what to expect and how Mom may need their support. Speaking of support, never underestimate the value of a strong support network and the impact it can have on your prep. I’m not afraid to ask for help, I just don’t do it very often but when I do I pick my shots and make it count.<br />
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ABFITT: How do your friends, family feel about your contests and getting in such great shape to compete?<br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>I would say that out of all of my family and friends the ones who are most enamored by me <br />
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being a physique competitor are my two little girls, ages 8 and 5. They are so proud to see Mommy on stage performing and love holding the trophies. Hopefully there’s more than one trophy otherwise they fight the whole ride home! More importantly, they truly enjoy the process with me. I recall a few preps while waiting with them for the school bus, they would lift my shirt, count my abs and were excited to see the number of visible “squares” (as they put it) increase weekly. They get a kick out of mimicking me and watching me practice my routine in the driveway or while cooking where my reflection is visible on the face of appliances. My 12 yr old son on the other hand is another story. Understandably, he’s at an age where kids just want to fit in and be like all the other kids. Having an athletic and muscular Mom who doesn't quite look like the other Mom’s as he states, is embarrassing. For example, when picking him up from school in gym clothes, he got texted by friends asking “who’s that,” and he responded that I was his Aunt LOL - lesson learned and note to self; don’t pick Trevor up from school in gym clothes. My Husband, friends and family overall admire my dedication and commitment and support my passion for the sport.<br />
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ABFITT: I see so many wonderful photographs of you from a friend of abfitt and top fitness photographer Spencer Jung. Can you tell us how you met Spencer and how your friendship developed?<br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>Spence is an NPC Photographer providing stage photography covering many regional NPC competitions. In May 2014, I competed in my first NPC Competition. I decided to order some pics following and contacted Spence for the first time. He said, “Oh, I remember you, you stood out, your posing was great, were you ever a ballerina”? What’s not to love already about Spence!!! So, that was the beginning of our friendship. I can always count on Spence to capture me at my best whether on stage or during a photo shoot. He has been a great supporter and has contributed to my pursuit of climbing the competitive physique ranks. Thank You Spence! xo<br />
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ABFITT: Any thought to tying for an IFBB pro card?<br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>Absolutely YES! I will be attempting to secure my IFBB Pro Card early this summer at Masters Nationals and possibly Team Universe. IFBB Pro Card or not, I am hoping that 2015 is my year; a year of progress, growth and development<br />
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ABFITT: So what’s next?<br />
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<span style="color: red;">Trisha Smic</span><span style="color: red;">k: </span>To focus on being my personal best; as a mother, wife, competitor. Making those I love proud.<br />
To continue to better balance my competitive passion with my family/personal life. <br />
To inspire women who doubt they can achieve their fitness goals whether due to age, family demands and/or commitments.<br />
To stay mentally grounded and keep it in perspective; focus on the journey, not the destination.<br />
To continually learn from the cues my body provides to spawn new development and growth<br />
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ABFITT: Thank you for taking the time to talk with us, I wish you the best to come in the new year and be certain Abfitt will keeping an eye out for you this season. Visit us <a href="https://www.facebook.com/pages/Abfitt-Building-Better-Bodies/153109374748831" target="_blank"><span style="color: lime;">https://www.facebook.com/pages/Abfitt-Building-Better-Bodies/153109374748831</span></a><br />
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Special thanks to Spence. <a href="http://www.mycontestpix.com/Default.aspx" target="_blank"><span style="color: lime;">http://www.mycontestpix.com/Default.aspx</span></a>Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-79639548995968905942014-06-11T08:25:00.002-04:002014-06-11T08:28:10.292-04:00Abfitt talks with rising local NPC Athlete Ehreck Wes<div style="font-family: Verdana; font-size: 12px;">
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<b> NPC MEN'S PHYSIQUE COMPETITOR ERIC WES </b></div>
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<i>Name</i>:<b><i> Ehreck Wes </i></b> </div>
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<i>Age</i>: 25</div>
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<i>The Particulars</i>- 5'9 165 Lb<br />
<i>Years competing</i>: 1<br />
<i>Sponsors</i>: None<br />
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ABFITT: You have been very busy lately two NPC shows in what three weeks? Thank you for taking the time to talk with ABFITT. Can you give us some background information?</div>
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<i>Ehreck Wes : Yes I did 2 shows in the past 3 weeks it defiantly took a lot of discipline to not want to break diet after the first show. I was born in New Haven, Connecticut and raised in Staten island, NY and Scotrun, Pennsylvania! I am 25 years old and studied at East Stroudsburg University and The University of Jaen in spain, Europe and I have a bachelors degree is in foreign language and business. I competed in the Lehigh valley NPC show and took third as well as the New Jersey NPC show and took 4th. I would have very much like to have taken first but these were my first set of shows ever so I was happy with the results of being in the top 5 for both. </i><br />
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ABFITT: What sparked your initial interest in weight training and how did this lead to competing in the men's physique division?<br />
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<i>Ehreck Wes: I originally started weight training thanks to my father and uncle. I had gotten caught with marijuana on school grounds when I was around 15 years old and had been suspended and put on juvenile probation. needless to say I was grounded by my parents. One morning at around 4 am my father woke me up and said "LETS GO!" so I got out of bed, we jumped in the car and he drove me to a local Wal-Mart and purchased me a bench, weights and a set of dumbbells. by the time we got back my uncle had been at our house and my father said "Your uncle is going to help you set this up and he is also going to teach you how to weight train." so being that the only thing I was allowed to do was spend time with my uncle after school I began to learn dieting, weight training and supplementation through my uncles guidance, but the thing I will remember most is the reaction I got when I returned to school my 11th grade yeah after a whole summer of training. People could not believe how different I looked and how much bigger and stronger I had gotten! I loved the feeling of being able to feel and look great! </i><br />
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ABFITT: Talk to us about the importance of nutrition and how you dial it in when preparing to step on stage.<br />
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<i>Ehreck Wes: Nutrition is the number one most important thing when it come to stage prep or even training in general it allows you to maximize your gains and can help you achieve that razor sharp physique you need, to be able to place well, and really stand out on stage. There is no amount of cardio you can do to out run a bad diet. I am always sure to take in the proper amounts of proteins, healthy fats, carbs and water. </i><br />
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ABFITT: What is your take on training? What has worked best for you? With so much information available to people looking to start, what the best advice you can offer?</div>
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<i>Ehreck Wes: I think when it comes to training being consistent is the first place to start. Getting in your 5 days at the gym and your 2 days of rest. I like to train separate body parts on each one of those 5 days making sure I am hitting all my muscle groups within the training week. I like to pyramid my sets making sure my rep range is usually 15, 12, 10, 8, and I adjust my weights accordingly, as I grow in strength. I will however change my exercises and swap out rep ranges to 10,8,8,6 or 20,15,12,10 to give my muscle some confusion that will help stimulate constant growth. I usually top of my weight training session with about 30 minutes of high intensity interval cardio. </i><br />
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ABFITT: Let’s talk about your competitions. Tell us about them and what if any one show stands out the most so far.<br />
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<i>Ehreck Wes: Doing My first 2 shows was an amazing experience it allowed me to stay disciplined and train much harder knowing I would have to step on a stage in front of a panel of judges, audience and along side other guys who have been training just as hard as me. The show that will always stand out in my mind is my first show at Lehigh Valley where my best friend Zach Migala and I turned an individual sport into a team sport by training together, dieting together, and stepping on stage together. We stuck by each other and made sure we pushed ourselves to ultimately become better versions of ourselves and it allowed both of us to place among the top 3. Bobby Cartalemi our coach at Muscle INC also was a big part of my success. He was able to monitor my diet, improve my training techniques and help me with my posing. He really helped keep me on track in the weeks leading to the show.</i><br />
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ABFITT: What advice would you give guys thinking about competing in MPD?<br />
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<i>Ehreck Wes: Stop thinking and just do it! Its a great experience even if you come in dead last or first place you still are walking a path that will ultimately make you a better person then you are currently! You will learn discipline, proper nutrition, become more in tune with your body and walk away feeling and looking better then you ever did.</i><br />
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<span style="font-family: Verdana, sans-serif, Arial, 'Trebuchet MS'; font-size: 13px; line-height: 1.6em;">ABFITT: So what’s next?</span><br />
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<i>Ehreck Wes: </i><span style="font-family: Verdana, sans-serif, Arial, 'Trebuchet MS'; font-size: 13px; line-height: 1.6em;"><i>Now that I am done with the shows for the season I am going to continue to train, look for modeling work and casting calls for television shows and movies. I am also going to be trying to receive some sponsorships from other companies as well as continue to compete.</i> </span><br />
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ABFITT: How can ABFITT readers follow you and your MPD career?<br />
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<i>Ehreck Wes: I currently have a Instagram, Facebook, YouTube and profile on backstage.com many of which you can find by just typing Ehreck Wes into a Google search bar but here are the specific links to my Instagram and Facebook.</i></div>
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<a href="https://3c-lxa.mail.com/mail/client/dereferrer?redirectUrl=http%3A%2F%2Finstagram.com%2Fehreckwes" target="_blank">http://instagram.com/ehreckwes</a> </div>
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<a href="https://3c-lxa.mail.com/mail/client/dereferrer?redirectUrl=http%3A%2F%2Ffacebook.com%2Fehreck.wes" target="_blank">http://facebook.com/ehreck.wes</a><br />
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ABFITT: Thanks so much for taking the time to talk with ABFITT and I wish you continued success.</div>
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Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-43958779541380465802014-03-30T17:30:00.000-04:002014-03-30T17:30:06.221-04:00<h3 class="post-title entry-title" itemprop="name" style="background-color: #141414; color: lime; font-family: 'Coming Soon'; font-size: 24px; margin: 0px; position: relative;">
<a href="http://abfitt.blogspot.com/" style="color: lime; text-decoration: none;">Boxing Workout Programs</a></h3>
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<a href="http://1.bp.blogspot.com/-74oA6evZDyU/UziMqsw2L5I/AAAAAAAAD88/ggiQPlrgkJA/s1600/Boxing-Pictures-7.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-74oA6evZDyU/UziMqsw2L5I/AAAAAAAAD88/ggiQPlrgkJA/s1600/Boxing-Pictures-7.jpg" height="200" width="320" /></a>boxing may at times look easy when watching from the comfort of your living room, however the basics of the sport require a great deal of mental skill and strategy and of course a tremendous amount of physical training. A boxing workout is long, tiring and made of many types of exercise.<br /><br />Understanding the Sport<br />To understand why a boxing workout is so involved, it helps to understand the basics of the sport. Televised professional boxing puts a lot of emphasis on knockouts and injuries--they make for good television after all. But amateur and Olympic boxing puts its emphasis on landing good touches while keeping your opponent from touching you.<br />A touch happens when your glove makes contact with your opponent. You can touch them on the head, face, body and arms, but nothing below the belt. In order to get your gloves near their body, you must be fast, have great endurance, decent flexibility and strength.<br /><br />Warming Up<br /><br /><br />Shadow Boxing: Facing a mirror so that you can check your form, practice each of the moves you would use in the ring. Start with a simple combination and work your way up to something more complicated.<br />For example, start with a simple 1-2-3-4 combination (jab, cross, hook, uppercut) and work up to a more complicated combination of moves. The objective here is to check form and keep your heart rate up.<br /><br />Jump Rope: Jump roping keeps the heart rate up, strengthens arms and legs, and teaches quick footwork. Try jump roping for 3 minutes at a time, then resting for a minute--the same pattern of time you would be boxing in a ring.<br />As you jump rope, switch up the way you are jumping. Try jumping with your feet moving in a shuffle pattern, crossing your arms as you jump or double jumping--making the rope move twice under your feet before your feet hit the ground again.<br />Strength Moves<br />Building muscle serves two purposes in boxing. It helps you land stronger, faster punches and helps protect you when you get hit.<br />Pushups and crunches are the best basic moves for boxers to practice. These moves train the areas where you will be getting hit and require no additional equipment. Try these variations to add even more power to your workout.<br /><br />Pushup Variations<br />Standard pushups - Legs are straight out behind you while hands are under your shoulders.<br />Diamonds - Legs are in a V-shape you. Hands are together with the forefingers and thumbs touching to make a diamond shape under your chest.<br />Wide grips - Legs are straight out behind you. Hands are set farther away from your body so that your body makes a "y" shape.<br />Knuckles - Legs are straight out behind you. Hands are in fists under your shoulders.<br />Fingertips - Legs are straight out behind you. Hands are in the standard pushup position, however you will balance yourself on your fingertips.<br /><br />Crunch Variations<br />Basic crunch - Hands are behind the head. Feet are flat on the floor so that the knees are bent at a 45-degree angle.<br />Obliques 1 - Hands are behind the head. One foot is flat on the floor so that the knee is bent at a 45-degree angle. The other foot rests on the opposite knee. Repeat on each side.<br />Obliques 2 - Hands are behind the head. Legs lay to one side, resting on top of each other. Repeat for each side.<br />Rope climb - Hands are straight out from the chest at a right angle from the body. Legs are extended up at right angle from the body. As you crunch, move your arms as though you are climbing a rope.<br />Mitt and Bag Work<br />After your body is well warmed up, it is time to actually hit something.<br /><br />Speed Bag - Use the speed bag to practice precise movements. You do not need to hit the speed bag very hard. Instead, you should focus on hitting it accurately--making it swing the same amount after each hit and being able to hit it again when it swings back.<br />Heavy Bag - Use the heavy bag to practice all the punches and to add strength to your punches. You can practice each of the four punches on the bag, now concentrating on landing each punch with power.<br />Mitt Work - Use a partner wearing mitts to practice hitting a moving target. This will also show you why cardio training is so important because you will have to control your breathing as well as your punches.<br /><br />Make sure that your partner moves around as they hold the mitts that you are working to hit. Like the shadow boxing warm up, start with a simple combination and work up to something more complicated.</div>
Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-29643324972154559042014-02-14T10:43:00.000-05:002014-02-14T10:43:21.644-05:00An Inside look at IFBB Men's Physique Pro Jake Phippen's contest prep for 2014 IFBB Pro Grand Prix<div class="separator" style="clear: both; text-align: center;">
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<i>Part I of a IIII part series following IFBB Men's physique pro Jake Phippen's contest prep for 2014 IFBB Pro Grand Prix April 12 in Culver City, CA (Los Angeles) </i><br />
<i>Interviewed - 2/2014</i><br />
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ABFITT: Jake the last time you spoke with Abfitt you were wrapping up the 2013 season with a win<br />
at the Sacramento pro. Can you bring us up to speed on what's been going on in your offseason?<br />
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<i>Jake Phippen</i>: Since the IFBB Sacramento Pro my coach and I decided to add a little mass to my physique, increase metabolism, and continue to work on symmetry. <br />
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The last couple months my diet has been a higher caloric intake mainly through an increase in carbs with a free meal once a week. My workouts would be described best as MET Training (Metabolic Enhancement Training). This is strength and/or conditioning exercises performed with the intention of increasing the capacity and efficiency of the energy pathways to store and deliver energy for activity.<br />
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As of this morning my weight is up 12 lbs from what I<br />
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ABFITT: Lets talk about your upcoming contest, the first for the 2014 season. The 2014 IFBB Pro Grand Prix April 12 in Culver City, CA (Los Angeles) Why this particular venue?<br />
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<i>Jake Phippen</i>: I wanted to get back on stage ASAP to give myself<br />
enough chances to try and qualify for the 2014 Olympia and this show is 1 of the 2 first IFBB Pro Men's Physique shows of the year. It's the closest event from where I live and I enjoy competing out in Cali. But, the main reason I wanted to do this show was for the competition. There will be a bunch of guys competing who also competed and placed in the '13 Olympia. This will give me an idea of where I stack against them and what I need to work on. <br />
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ABFITT: So take the casual observer through your thought process going from your last contest to this point, as you prepare for the Grand Prix.<br />
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<i>Jake Phippen:</i> Mental strength will either make or break you. I get into the mindset that nothing will stop me or distract me from my prep. I always train to win and this motivates to give my all day in and day out.<br />
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ABFITT: Take us through a typical day of contest prep for Jake Phippen. Your nutrition, your training, your mental state. *(Trying to give someone who has never sacrificed the things a competitor has to in order to compete an idea of the daily struggles as well as rewards a athlete goes through during contest prep)<br />
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<i>Jake Phippen</i>: Nutrition wise I eat 6 meals per day and an Intra Workout drink called Plazma. My protein and fat is divided up fairly evenly through 6 meals and the carbs are setup for recovery and optimizing my metabolism (Each meal has a different carb amount).<br />
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I workout 6 days a week with 1 recovery day and no cardio at this point. With the way MET training works my workouts include some heavy lifting, lighter tempo lifts, followed by a short high intensity circuit. I try to workout at the same time everyday. These routines last between 1-1 1/2hrs.<br />
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Each day I wakeup with the intent to better myself from the day before. This could include physically, mentally, or emotionally. Always trying to improve some aspect of my life.<br />
<br />
Let me take you throughout a typical day while prepping for a show.<br />
<br />
<i><b>4am: wakeup, check weight, posing practice</b></i><br />
<i><b>5am: meal 1, work</b></i><br />
<i><b>8am: meal 2, work</b></i><br />
<i><b>11am: meal 3, social media, emails, and online clients</b></i><br />
<i><b>2pm: meal 4, preworkout supplements</b></i><br />
<i><b>3pm: workout, posing at the gym, work</b></i><br />
<i><b>5pm: meal 5, work</b></i><br />
<i><b>8pm: meal 6,</b></i><br />
<i><b> social media, emails, and online clients</b></i><br />
<i><b>9pm: posing at home, meal prep </b></i><br />
<i><b>10pm: bed</b></i><br />
<br />
I normally cut out all social life so I don't put myself into a position to possibly ruin my progress. I also ramp up posing. Bad posing can ruin an exceptional physique. I've seen too many great competitors lose out because they don't present themselves well. I love my sleep and go to bed early but sleep is a key element for proper recovery. If you don't get<br />
<br />
Your rest your body will start breaking down and this can affect hormone levels and loss of muscle mass. I know if I can be 100% in the situations under my control (eating, workouts, sleep, posing, social life, etc) then I will bring to stage the best physique possible.<br />
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<br />
ABFITT: Any other shows planned for the 2014 season?<br />
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<i>Jake Phippen</i>:The only other show I have in mind is the Dallas Europa May 3. After that my coach and I will make a decision as to what shows would be ideal and realistic to compete in. <br />
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ABFITT: Thanks for your time Jake. We are going to chat again at three weeks out for the second of four updates as we follow you in your lead up and post contest for the Grand Prix.<br />
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<i>Jake Phippen</i>: Thank you again and I look forward to updating you all in a few weeks. Feel free to follow me on social media and don't hesitate to ask any questions about my prep.<br />
<i><b>Facebook:</b> IFBB Pro Jake Phippen</i><br />
<i><b>InstaGram:</b> IFBB_JPHIPPEN</i><br />
<i><b>Twitter:</b> IFBB_JPHIPPEN </i><br />
<i><br /></i>
<i> <span style="color: lime;"> Follow us on our ABFITT Facebook page</span></i>Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-7645106053510753052014-01-29T12:33:00.001-05:002014-01-29T12:33:21.527-05:00Hope Taylor 2014 Posters For A Better Cause<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-Hhby3a0wRvA/Uuk6pQGlPWI/AAAAAAAAD70/B6Mnt2EGo8g/s1600/1660787_10203119363693778_653039949_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Hhby3a0wRvA/Uuk6pQGlPWI/AAAAAAAAD70/B6Mnt2EGo8g/s1600/1660787_10203119363693778_653039949_n.jpg" height="300" width="400" /></a></div>
<i>" <b>O</b>ur kids deserve advocates that empower them to believe in themselves and their future AS A BRIGHT ONE. If we don't act the risk that they might carry the beliefs and labels that society puts on them because of what they endured is highly probable. If we can help one kid, that helps another kid, that helps another kid... it'll be a beautiful thing to see, experience and be amazing to be apart of. I can show them what I've done and the odds I fought to aligned me with my dreams. And this is only the beginning "</i><br />
<br />
<b>Please show your support, friend of Abfitt <i>Hope Taylor:</i> </b><br />
<br />
" These Hope Taylor 2014 Posters are selling 1 for $15, 2 for $25 and 3 for $30. Proceeds will go to a local organization designed to protect children from abuse. It's a cause very close to my heart.<br />
<br />
In addition to our collective monetary donation, I'll be contributing my time in efforts to be an advocate for these kids, to help them believe in themselves, to be their own success story, in whatever direction they choose to live their dream!<br />
<br />
If you are interested in purchasing please send me an email to<span style="color: red;"> fitlife4hope@gmail.com</span> with your selections and/or any questions. PAYPAL is available! I only printed a limited amount so if you are interest please order promptly!<br />
<br />
Thank you all so very much for your consideration. Love, Hope "<br />
<br />
<br />Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-56842163323439875882014-01-18T14:58:00.000-05:002014-01-18T14:58:14.141-05:00The Curvy Truth...One woman's Quest For Balance, As She Reaches Her Fitness Goals<h3 class="post-title entry-title" itemprop="name" style="background-color: #141414; color: lime; font-family: 'Coming Soon'; font-size: 24px; margin: 0px; position: relative;">
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<br />Note from the editor: Guest writer and friend of AbFitt Latina Wanda shares her story of struggle and success with her personal fitness. All photo's courtesy of Miss Wanda.<br /><br />The Curvy Truth-<br /><br />I gave up everything to move to a foreign country and follow my heart. Cultural integration was proving to be a challenge due to the need to quickly learn a language that could possibly open the gateway to social acceptance and a chance to work. In spite of my high qualifications and many job interviews, I never found a job in my area of expertise. It was frustrating because I was very young, full of ideas and the energy to boot…<br /><br />I had always been active, but with my move to Germany came complacency. I didn’t make much of it since a high metabolism compensated for my overindulgence. But then it came… That dreaded moment that most of us women know all too well and to which I refer to as “the shift”… It basically translated to “I gotta start cutting down my intake”, and I knew I ate way too much because 1) I love food and b) I could. Well that wasn’t happening anymore. I also knew that I had to start exercising.<div class="separator" style="clear: both; text-align: center;">
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<br /><br /><br />There was a pivotal point in my life where I just got tired of living for others, and it was pretty much exactly at the same time where as a young family we were struggling with money. I had my first child, a workaholic husband, a demanding household and absolutely no time for myself. A gym membership was out of the question and forget a babysitter because there was no money for that either. I had no support system, because I left that behind when I moved and his family was far away. What did I do to overcome so many obstacles? I decided to put myself as a priority – no excuses! I started doing all sorts of floor exercises at home while my child took his naps and even found a YMCA that offered aerobic classes at a reasonable fee with childcare. It was a start towards getting my body back after the initial shock of pregnancy and childbirth but more importantly, towards liking myself again.<br /><br />By the time I had my second child, I was better prepared, but goodness do these kids suck the life out of you! My energy levels were alarmingly low and soon after the birth of my second child I fell ill. I had very little support at home and was stressed beyond belief… I do think it was the closest I have ever come to being depressed. I needed surgery and knew that once I recovered, I would be pain-free and could get back on that horse. I got through that and continued to keep my focus. Through my home efforts I at least manage to keep my weight under control and felt very proud about that.<br /><br />The biggest change, however that I experienced as a woman came when I moved to Asia. Expatriate life offers many perks, and one of them was the luxury of time… Now we all know that you cannot buy time, but you can hire a housekeeper/babysitter to clear your day so that time magically appears… All the things that were not possible before, could now be done. I wasted no time! The gym membership was the very first thing I got. I attended classes feverishly, trying out everything, and my body transformed before my eyes. With my new body came overwhelming confidence. My energy levels were through the roof, and to be completely honest, not much has changed today…. I am the oldest in my current boxing/mix fight class, and I leave that class nearly every time with the biggest smile on my face because when we are doing those drills, it would seem that in a room of teens and 20-year olds, I am the only one that can complete them without looking like I’ll be dragged to the next emergency unit! Now that’s something to brag about…!<br /><br />Returning back to Germany meant a smack of reality and a test to see what I had truly learned about my fitness journey. I no longer had the maid to clean the house nor the babysitter to look after my kids, and the monetary benefits were all slashed. So what changed in my fitness regime now that I had less free time? Absolutely nothing! The moment you make that conscious decision to care for yourself and you begin to reap the benefits, chances are you’ll never go back! It becomes a priority and not an item on your excuse list. Working out should be a habit but never a burden! You do it because you keep remembering how utterly fantastic you feel every time after that. If your attitude is to live a healthy lifestyle, then the fact that you may have little money, have kids to care for, have a house to clean, have a job in a workplace, etc. should never be a reason to NOT do something about it!<div class="separator" style="clear: both; text-align: center;">
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<br /><br /><br />Exercising comes in so many shapes and forms. There is something out there for everyone. And today we even have the luxury of attaining a wealth of information online, and get this, for free! One of the great things about exercising besides the obvious fact of staying healthy is the amazing side effect of looking good. People look at you differently, admiringly, with respect and some even with a little bit of envy… ;) How can anyone want that to stop?!?<br /><br />Being a Hispanic woman has endowed me with steep curves and some serious junk in the trunk! So many believe that I am lucky because they wish they could have it too. Now I’m not going to lie to you, it is great to be curvy IF you can control the fat…. IF you can eat moderately all the time… IF childbirth doesn’t expand you and then deflates parts of you that say “a perky butt once lived here”…<br /><br />IF the weight you are trying to lose is coming off the excessive saddlebags you’re lugging around and NOT from your already lean forearms… I could go on with the “IF”s, but you get the picture. For me it has always been important to have a body that exudes both strength and femininity. I’m not in this to compete, and I most certainly am not in it to prove that I am stronger than anybody. I am just a normal mom and housewife, who just wants to prove that a positive attitude and an ironclad will is all you will ever need to begin to care for yourself!<br /><br />Wanda-</div>
Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-29182026084904106442013-12-16T11:13:00.003-05:002013-12-16T11:13:44.720-05:00ABFITT Talks With Rising Local NPC Athlete Allegra Nicole....<div class="MsoNormal">
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<b>Rising Local NPC Athlete Allegra Nicole....</b></div>
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<i><b> Vitals</b></i><br />
Name: Allegra Nicole Labar </div>
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Age: 24yrs </div>
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Years competing: 1</div>
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Sponsors: N/A</div>
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<i>ABFITT</i>: You have been very busy as of
lately, thank you for taking the time to talk with ABFITT. Can you give
us some background information?</div>
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<b>Allegra:</b> Thank you for giving me the opportunity to
share a little bit of my story! I’m 24 years old living just outside of
Philadelphia and I started my fitness journey about 2 years ago at the
tail end of my college career. Today I’m
an Internal Auditor and Security Analyst by day and a self-proclaimed
gym junkie by night. I’ve competed for the first time in two shows this
past August, and since then my fitness aspirations have been
materializing before my eyes! More recently I’ve had
the opportunity to travel for some photo shoot opportunities and have
been selected as a semi finalist in the BodySpace Spokesmodel search on
Bodybuilding.com.</div>
<br />
<br />
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<i>ABFITT</i>: Seems I am currently seeing you all over BodyBuilding.Com can you talk more about this?<br />
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<b>Allegra:</b> It’s so exciting - I’m still wrapping my
head around it all! Bodybuilding.com is really where it all started for
me about 2 years ago. I began my fitness journey by reading a ton of
articles, watching videos, following diet plans
and using workouts that I found on the site. It’s always been a great
educational tool for me! I stay active on BodySpace, and more recently
it seems to be paying off as I’ve been featured several times in the “We
Mirin” editions and most recently as a semifinalist
in the 2014 BodySpace Spokesmodel Search! I can’t explain the feeling
to see my face on the website side by side with my biggest fitness
inspirations. It’s truly an honor!
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<i>ABFITT:</i> What sparked your initial interest in weight training and how did this lead to competing in figure?</div>
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<b>Allegra:</b> I “found fitness” during my last semester
of college. I was discouraged with my physical appearance and mental
state after four years of living the typical college lifestyle. My
boyfriend ended up taking me to the gym one day to
teach me how to lift as a last stitch effort. I was terrified and had
no idea what I was doing. I was a certified cardio-bunny up until that
point, so I was a stranger to weight training and possessed very little
strength and confidence in the gym. He was
very patient with me and taught me all of the basics. After that work
out I was hooked. I slowly started seeing results and that fueled me to
keep pushing even harder! It wasn’t long before I started getting asked
at the gym if I was training for a show. That’s
really what sparked my initial interest in competing. The wheels
started turning and I was curious what these “shows” were all about.
Once I learned more about the competitive world and the sport of
bodybuilding, I was determined to be a part of it. The women
I saw on stage were strong, sexy, athletic, and moved with such grace. I
knew I wanted to be up there doing what they were doing!
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<a href="http://3.bp.blogspot.com/-VR7iOfNZWro/Uq8lksucZZI/AAAAAAAAD68/CHZc_8056z8/s1600/allegranicole1-7.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="283" src="http://3.bp.blogspot.com/-VR7iOfNZWro/Uq8lksucZZI/AAAAAAAAD68/CHZc_8056z8/s320/allegranicole1-7.jpg" width="320" /></a></div>
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<i>ABFITT:</i> Talk to us about the importance of nutrition and how you dial it in when preparing to step on stage.</div>
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<b>Allegra:</b> Nutrition is everything. I can’t
stress that enough. The gym part is easy; it’s the refrigerator that
presents a challenge. I often get asked in the locker room or in between
sets at the gym, “What’s your secret?” or “How
do I look like you”, and “What fat burner are you taking?”. My answer
isn’t always popular with most people. I put in hard work at the gym and
I eat in accordance with my goals. That’s it! No short cuts or magic
pills. Personally, I follow the IIFYM approach
to dieting. Everyone has a different theory for dieting, and that is
perfectly fine. You need to find what is realistic for you, so that you
can actually sustain that diet and that lifestyle. I follow a
nutritional plan that gives me the ability to eat foods
that I enjoy while being structured so that I’m eating whole and
nutrient dense foods 80% of the time to fit my macronutrient
constraints. I’ve found a great deal of success with this methodology
because it’s a realistic lifestyle for me.
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When I’m preparing for a photo-shoot
or to step on stage, truthfully I don’t do anything drastic. I increase
my cardio and slowly decrease my daily carbs, consequently lowering my
caloric consumption. For my first two shows,
I prepped for a little over 5 months. That gave me the opportunity to
dial in slowly while keeping my carbs and calories relatively high.</div>
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<i>ABFITT: </i>What is your take on training? What has
worked best for you? With so much information available to people
looking to start, what the best advice you can offer?</div>
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<b>Allegra:</b> It can be completely overwhelming for a
beginner to figure out what the best approach to training is. There are
so many conflicting ideas on training. It’s confusing and easy to end up
second-guessing yourself. The best advice
I can give is to find what challenges you, keep the intensity high, and
don’t doubt yourself. Personally, I train on a 3 day split. A typical
week looks like the following:</div>
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Day 1: Legs & Abs</div>
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Day 2: Back & Chest + 20 Min HIIT Cardio<br />
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Day 3: Shoulders, Triceps, & Biceps </div>
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Day 4: OFF </div>
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Day 5: Legs & Abs</div>
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Day 6: Back & Chest + 20 Min HIIT Cardio</div>
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Day 7: Shoulders, Triceps, & Biceps + 20 Min HIIT Cardio</div>
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When I was first starting out, I went to the gym
with my workouts written down. As I became more comfortable in the gym
and more in tune with my body, I stopped planning my routines ahead of
time. Now, I plan which muscle groups I’m going
to work out and I choose exercises based on how I feel. Additionally, I
don’t follow any rep range rules. I lift heavy and with intensity
whether I’m in the “off season” or 2 weeks out from a show or
photo-shoot.</div>
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<i>ABFITT: </i>Let’s talk about your competition history.
Tell us about it and what if any one show stands out the most, for
better or worse?</div>
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<b> Allegra: </b>My competition history is
actually very brief! I’ve only competed in two shows, both of which were
in August of 2013. I competed at the NPC Muscle Beach Championship
where I won 1st place Novice, 1st place Figure
Class A, and Overall Figure. Next I competed at the NPC PA State and PA
Classic show where I won 1st place Figure Class A and Overall Figure in
the PA State division.
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My first show will always stand out
to me. I was so nervous and I was shaking like a leaf on stage! I
prepared for so long, but nothing prepares you for that rush of
adrenaline the first time you step foot on stage! Its an
amazing feeling – and so addictive!</div>
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I have yet to have a negative
experience at a show. From the first moment I’ve stepped on stage, I
fell in love with the sport! I’m always so taken back by how friendly
and supportive everyone is back stage. Even though it
is a competition, I’ve always experienced a strong sense of respect and
support between the competitors!
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<i>ABFITT:</i> So what’s next?<br />
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<b>Allegra</b>: At the moment, I’m currently in the
running for Bodybuilding.com’s 2014 BodySpace Spokesmodel Search. It’s
an honor and I’m thrilled to death to even be considered! The male and
female winners will become a Team Bodybuilding.com
Athlete, which would undoubtedly change the path of my fitness journey.
Cross all of your fingers and toes, and wish me luck!
</div>
<div class="MsoNormal">
As far as competing, right now I’m
focused on making improvements for next year. There is always room to
improve and build a better you! I plan on competing in a few national
shows in 2014 in an attempt to secure an IFBB
Figure Pro Card. That’s the goal! I don’t want to just compete for the
sake of competing. I want to make sure I’m bring the best possible
package to the stage so I’m not sure as to how many times I’ll be
stepping on stage in 2014. One of my first stops with
likely be Team Universe in July. </div>
<div class="MsoNormal">
How can<i> ABFITT</i> readers continue to track your progress and continue to follow you?</div>
<br />
<div class="MsoNormal">
<b>Allegra: </b>I share my fitness journey on a daily basis through<span style="color: lime;"> Instagram</span> on <b><span style="color: lime;">@Allegra_Labar</span> </b>and on my Facebook page <a href="https://service.mail.com/dereferrer/?target=www.facebook.com%2FAllegranicolefitness&lang=en" target="_blank">www.facebook.com/Allegranicolefitness</a> . I post my workout videos, progress, personal<br />
<br />
<br />
<span style="color: lime;"> CHECK OUT OUR ABFITT FACEBOOK PAGE AND GIVE US A LIKE! </span></div>
Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-52823192938637405022013-12-06T11:05:00.000-05:002013-12-06T11:05:56.788-05:00ASK HOPE....NPC Athlete Hope Taylor Answers ABFITT Reader Questions.<div class="MsoNormal">
<a href="http://3.bp.blogspot.com/-AuAUq7wHyMk/UqHzf004gaI/AAAAAAAAD58/dDp_40rWuBw/s1600/1383910_702454259767557_117681250_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-AuAUq7wHyMk/UqHzf004gaI/AAAAAAAAD58/dDp_40rWuBw/s320/1383910_702454259767557_117681250_n.jpg" width="191" /></a><b><i><span style="color: white;">ASK HOPE....NPC Athlete Hope Taylor Answers Your Questions</span></i></b></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
1) <b>Gale, Charleston South Carolina</b> - Hope I was so
inspired after reading your interview with ABFITT. What a whirlwind of
accomplishment in such short period of time. How as a mother did you
find the time to plan, focus and complete multiple
contests?</div>
<br />
<div class="MsoNormal">
<i>Hi Gale! Thank you so very much for your kind
words. You actually hit the nail on the head while asking your question.
In efforts to accomplish 4 contests in five months a lot of planning
and focus was involved.
</i></div>
<i>
</i><div class="MsoNormal">
<i>I started my preparation for these shows in January
about 20 weeks out. It gave me plenty of time to see how my body
responded to certain training techniques and diet regiments. I worked
with two coaches that kept me on track with the planning
at that stage of the game and then continued on with what they taught
me until the close of the season.
</i></div>
<i>
</i><div class="MsoNormal">
<i>I tend to thrive with challenges and structure. I
believe it energizes me to stay on track when I’m feeling great about my
goals and the positivity that I saw both physically, but even more
spiritually. It helped me to be an even more balanced
mother, professional and athlete to push myself in this sort of way. </i></div>
<i>
</i><div class="MsoNormal">
<i>I completed my morning workout and cooking before
my daughter even opened her eyes for the day. I got very creative with
the time we shared outside of my career and gym obligations. I allowed
her to pick special activities and trips we
could do as rewards for time away a few nights a week at the gym and I
usually worked out Saturday and Sunday since we had the majority of our
day together. She never complained once and was a huge help with my
prep. I encouraged her to be apart of it and
at the very end we went out to eat at her favorite restaurants! She
LOVED being an instrumental part of my prep, watching me compete and the
fact that she could call her mommy a 3 time Bikini Champion!
</i></div>
<br />
<div class="MsoNormal">
2)<b> Anthony, Salt Lake City Utah</b> - Any thought to tying for an IFBB pro card or competing on the WBFF stage? </div>
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<br /></div>
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<i>Hi Anthony! Sure, the thought of competing on a
national stage has been a serious consideration for 2014. Although, I
won’t compete in a national show unless I am confident I will place. I
try to be extremely realistic with myself and my
ability in the sport. I don’t want to waste my time, money or put my
body through the stress of contest prep without a successful plan to
win.
</i></div>
<i>
</i><div class="MsoNormal">
<i>I’m still learning how my body responds to training
and diet. Another tricky thing to learn is how to dry out for a show. I
have it down to a science now, but that’s only because I’ve been
through the process a few times and found what
worked best for me. </i></div>
<i>
</i><div class="MsoNormal">
<i>I’m in the building phase of prepping for 2014
shows. My first show will be a very big one in May. Depending how I feel
then I will map out the rest of the year.
</i></div>
<br />
<div class="MsoNormal">
3)<b> Bonny, Dallas Texas</b> - Hope can you describe a day
of contest prep nutrition compared to your off season eating. Best
wishes with your future plans.
</div>
<br />
<div class="MsoNormal">
<i>Hi Bonny! Sure, absolutely and thank you for your
well wishes. I love the support. Well on a typical day right now I still
eat relatively clean. It’s the same diet with less focus on cutting to
lean out. I enjoy 4 egg whites with one whole
egg and 1 cup of oats for breakfast. Usually a protein shake in about
2-3 hrs. I have 4-6oz of turkey burger, 1/2 cup brown rice and a green
veggie for lunch. A snack a few hours after will usually consist of
natural peanut butter on unsalted rice cakes or
15 almonds in efforts to consume my healthy fats. Then I’ll have
another shake. Dinner usually consists of the 4-6oz of protein and
smaller portion of complex carbohydrates. During contest prep I will
measure more precisely. I cut out the whole egg and go
down to ¼ cups of oats with breakfast. Where you see my lunch and
dinner I will eat only 3-4oz of protein and alternate with fish. Where
you see shakes I won’t drink them any more at about 12 weeks out and
replace them with 3-4 oz of protein and small portion
of complex carbohydrate. I regularly aim to drink a gallon of water
each day. </i></div>
<br />
<div class="MsoNormal">
4) <b>Carmen, Newark New Jersey</b> - Loved your interview,
I was very curious how your friends & family and even coworkers
feel about your contests and getting in such great shape.</div>
<br />
<div class="MsoNormal">
<i>Hi Carmen! Great question you have for me.
Truthfully, it hasn’t always been easy. I think with any change in
lifestyle there are critics from both ends of the spectrum. I think at
the beginning of my journey a lot of my friends, family
and coworkers where questioning what I was doing and how it was going
to impact our connection. I didn’t really talk much about it as I was
learning and didn’t feel I even knew enough to talk about it early on.
</i></div>
<i>
</i><div class="MsoNormal">
<i>Your question is so simple, but there has been such
a wide variety of reactions from so many people in my life that it’s
difficult to answer specifically. What I try to focus on is the
positivity it’s brought to my life and the quality
of friendships, family and coworkers. I am so incredibly thankful to
those that support me and love me unconditionally. Those are the people I
will always make time for and help in anyway I can. I don’t give much
thought to those that don’t respect my level
of participation in the sport or the discipline I have to diet and
train as I do. I understand what makes me the best I can be may not work
for the next person.
</i></div>
<i>
</i><br />
<div class="MsoNormal">
5) <b>Emily, Tempe Arizona</b> - What advice can you offer
to someone on the fence about doing a NPC bikini contest? Do I find a
trainer or should I attempt it on my own by reading and doing research? I
am excited but scared. Thanks.
</div>
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<i>Hi Emily! I remember the day someone suggested I
compete. I thought how amazing it would be, but I had no clue how to get
to the stage. Then I sat down and wrote out everything I felt I needed
to answer for myself. What are my limitations?
How can I change them? What are the tools I need to get there? </i></div>
<i>
</i><div class="MsoNormal">
<i>It was coupled with exactly your second question. I
did as MUCH research as I could on my own and even to this day I still
learn. Confidence comes with understanding and with different stages
along your journey. It’s a completely natural
feeling to feel the way you do. </i></div>
<i>
In my opinion, you should work with a trainer and
one that has a focus on contest prep. I worked with TEAM Edge out of
California after learning how serious metabolic damage can be and how
important it is to find a trainer that cares more
about you than just taking your money. They were extremely insightful
on the process, diet, training and posing mandatories. I even purchased
my suit from them. Not only do you become their client, but you become
part of their family which has grown so much
over the last few years. My teammates have been extremely helpful and
instrumental to my successes as well.</i><br />
<br />
<i> <a href="https://www.youtube.com/watch?v=e1vO2i4mn9E&feature=youtube_gdata_player" target="_blank">https://www.youtube.com/watch?v=e1vO2i4mn9E&feature=youtube_gdata_player</a> </i><br />
<i><span style="color: lime;">Check out Hope Taylor's video by clicking link above </span></i><br />
<i><span style="color: lime;">Follow Hope @ </span></i><i><span style="color: lime;"> instagram is fitlife4hope</span></i><br />
<i><span style="color: lime;"><span style="color: lime;"><a href="https://www.facebook.com/SHIZZLEMD?fref=ts" target="_blank">https://www.facebook.com/SHIZZLEMD?fref=ts</a></span></span></i><br />
<br />
<br />
<i> Thank you ABFITT for the opportunity to connect with some of your loyal
readers about my journey. The interest that they have shown is truly
remarkable and inspires me to stay the course!</i><br />
<i>Photo credit: <span style="color: lime;">Mycontestpix.com </span></i><br />
<br />Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-72871652230734987712013-12-02T08:51:00.002-05:002013-12-02T09:06:17.873-05:00THE SUPER SEVEN!<div class="separator" style="clear: both; text-align: center;">
</div>
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<a href="http://3.bp.blogspot.com/-eebOCp-avpw/UpyRmyb3MDI/AAAAAAAAD5Y/nsQJblKIjzE/s1600/36258_1550223150994_1097558224_31194926_7844066_n-610x340.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="177" src="http://3.bp.blogspot.com/-eebOCp-avpw/UpyRmyb3MDI/AAAAAAAAD5Y/nsQJblKIjzE/s320/36258_1550223150994_1097558224_31194926_7844066_n-610x340.jpg" width="320" /></a></div>
<br />
<b> Shape! Sculpt! Shred! Surpass Your Best With The Super Seven!</b><br />
<br />
<br />
<b>Squats.</b> Squats are the king of all muscle and
strength building exercises. No workout should be without deep squats.
They are performed with a barbell, generally in a squat rack. Squats not
only build massive legs and a great ass, but also stress most of the upper body. They
are like a hormonal nuclear bomb – destroying the entire body, forcing
it to get bigger and stronger with ever rep.<br />
<br />
<br />
<b>Deadlifts.</b> Second only to squats in effectiveness
(and a very close second at that), deadlifts are another manmaker that
will pack on slabs of muscle mass while helping you become as strong as a
bear. Like squats, deadlifts are a barbell only exercise.<br />
<br />
<br />
<a href="http://2.bp.blogspot.com/-3IVJBrQkm9w/UpySpnWH67I/AAAAAAAAD5k/eM7mlOzQjAo/s1600/dsc_3670_J-web.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-3IVJBrQkm9w/UpySpnWH67I/AAAAAAAAD5k/eM7mlOzQjAo/s320/dsc_3670_J-web.jpg" width="212" /></a><b>Dips.</b> Dips are often called the upper body squat,
and for good reason. Dips work the shoulders, chest and triceps very
hard, and are a great overall exercises for building a beefy upper body.
Dips should be performed at a parallel bar dipping station.<br />
<br />
<br />
<br />
<b>Pull Ups.</b> It seems that even the strongest and most
fit lifters can barely squeak out more than a few pull ups. The pull up
is an excellent exercise for building the back and biceps, and should be
used instead of inferior exercises such as the lat pull down when
possible.<br />
<br />
<br />
<b>Bench Press.</b> The bench press is an upper body
staple. There are several highly effective variations including the flat
bench barbell press, flat bench dumbbell bench press, incline bench
barbell press and incline dumbbell bench press.<br />
<br />
<br />
<b>Overhead Press.</b> As with the bench press, there are
numerous quality variations of the overhead press that can be used.
Nearly all seated and standing dumbbell and barbell overhead presses are
solid choices. You may also use the Arnold dumbbell press, and behind
the neck overhead presses. Another popular press variation is the
standing push press.<br />
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</div>
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<br />
<br />
<b>Rows.</b> Both barbell and dumbbell rows are tremendous
upper back exercises. Old school barbell T-bar rows are also a solid
choice. While cable and machine lifts are generally sub-par, seated
cable rows can be very challenging and effective. GW & Ashley HornerAbsolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-53917241769385748342013-11-13T14:05:00.002-05:002013-11-13T14:30:27.832-05:00IFBB Pro Jake Phippen Talks With ABFITT<b><span style="background-color: red;"><span style="background-color: white;"></span><span style="background-color: red;"></span></span></b><i><b></b></i><br />
<span style="font-size: 12px;"></span>
<div>
<b> </b><br />
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<b>
</b></div>
<div>
<b><i><span style="color: red;"> IFBB</span> Pro Jake Phippen, 2013 Sacramento Pro, Masters IFBB 35+ Mens physique winner. Takes time out to discuss life after his first pro win, training, nutrition and his future plans.</i><br /> </b></div>
<div>
<b>NAME: <i>Jake Phippen</i><span class="tab"><i> </i> <span class="tab"> </span></span><br />AGE: <i>36</i><br />Years competing: <i>1
1/2yrs</i><br />Interesting fact: I've competed in contact sports for over 30yrs of my life. <br />Sponsors: </b><b><span style="color: lime;"><span class="null"><i>Anytime Fitness, Salt Lake City, Utah and Nutraspire.com</i></span></span><br /><span style="color: red;"><span style="color: black;"> </span></span></b></div>
<div>
</div>
<div>
<span style="color: red;"><b>ABFITT:</b> </span>Jake
congratulations on your first Pro MPD win a few weeks back at the
Sacramento pro. What have the days been like following your win? </div>
<div>
</div>
<div>
</div>
<div>
<b><i>Jake Phippen: Thank You! The days after the show have been a bit crazy. This
is my 3rd interview and have been contacted by numerous competitors for
contest prep and potential new personal training clients. Also, I was
on a mandatory break from structured eating or working out which was
driving me nuts. Although I was able to indulge in some foods I normally
don't eat while getting ready to get on stage. Overall relaxing and
stress free.</i></b><br />
<span style="background-color: red;"></span></div>
<div>
<br />
<br />
<span style="color: red;"><b>ABFITT: </b></span><i><b>Jake can you give us your MPD background and talk about your favorite show or win.</b></i></div>
<div>
</div>
<div>
<i><b>Jake Phippen: -2012 NPC Utah State
Championships (June 2012) 1st open div, Overall winner Open div, 1st
Natural div, Overall winner Natural Div</b></i>
</div>
<div>
-2012 NPC USA National Championships 15th place C-class</div>
<div>
-2012 Muscle and Fitness Male Model Search top 10 (held during the Olympia Expo)</div>
<div>
-2012 NPC National Championships 5th place C-class</div>
<div>
-2012 Muscle Contest Excalibur 3rd Masters 35+, 4th open C-class</div>
<div>
-2013 NPC Utah State Championships (June 2013) 2nd place open A-class </div>
<div>
-2013 NPC USA National Championships 3rd place C-class</div>
<div>
-2013 IFBB North American Championships 1st place Masters 35+ B-class, 5th place Open B-class</div>
<div>
-2013 IFBB Sacramento Pro 1st place Masters 35+</div>
<div>
</div>
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<div>
It's hard to pick a favorite show or win but 2 stick out in my
head. My very first show I had no clue what I was doing. I had to figure
out how to pose by watching youtube videos and looking at pictures of
other competitors. I was extremely nervous and had no idea what to
expect until I walked out on stage and a 'sudden calm' came over me.
Everything was a bit of a blur but I presented myself good enough to
take home 4 trophies. I was completely lost for words and couldn't
believe I had just stood on stage willingly to be judged on my physique
and won. This sparked my competative edge and I knew this was what I
wanted to pursue. The other win was at the Sacramento Pro. I wasn't sure
if I had what it took to really be a competitor at the Pro level. My
goal for the show was to just not finish last. Things went well that
night for me winning my first Pro show and giving me the confidence that
I can be a competitor at this level. I'm more motivated now to take
this journey as far as my body will let me. <br />
<br />
<b><span style="color: red;">ABFITT:</span> </b> Take us through your
contest prep, how far out to you start and what is your main focus when
planning a prep? Can you give our readers an example of a day of
contest prep meal planning. (of course we dont want you to give away any
prep secrets).....<br />
<span style="background-color: white;"></span><br />
<i><b>JAKE PHIPPEN: I typically
like 10-12wks to be fully prepped for a show. This gives me enough time
to bring my body fat down slow and sustain muscle mass without having to
play catch up 1-2wks out. Taking it slow will also gives me a healthier
look and allow for small adjustments to dial me in. I prefer to do a
mixture of heavy lifting and supersets. I will also add in some cardio
depending on how I'm progressing. When planning my prep I always take
judges critiques and study contest pics from my previous show to make
improvements to my physique and stage presents. Then I adjust my
workouts to fill in weak spots and start posing everyday first thing in
the
morning. The best way to describe how I train is I lift like a
bodybuilder and condition like an athlete. In other words lift heavy and
condition with sprints. Meal planning is pretty simple. I take my daily
macros and divide it up fairly even for 6 meals. I never deplete myself
of carbs, sodium, or water. My carbs are rotated, I measure 3000mg of
sea salt daily, and drink 8-10liters of water. I do this up to the day
before I step on stage. Doing this gives your muscles a full look and
not stringy and flat. </b></i><br />
<br />
<br />
<span style="background-color: red;"></span><span style="color: red;"><b>ABFITT:</b></span> How does your contest prep training differ from your off season
training and whats your take on steady state cardio versus HIIT or HIT?<br />
<br />
<br /></div>
<div>
<i><b>JAKE PHIPPEN: In season prep consists of more target training, decreased
caloric intake, and an increase frequency of cardio. My lifting is still
heavy but I don't go full out. I try to keep a few reps in
the tank. Cardio is determined by the progress of lifting and diet. If I
need to tighten up more then the cardio is increased and vise versa if
I'm dropping pretty quick. In the off season my caloric intake
increases, cardio is cut to a minimum, and I try to increase maxes on
core lifts. By doing this it helps build the muscle that was burnt off
while competing and help restore hormone levels back to normal. Along
with the heavy lifting I will implement high reps to bring blood flow
into those fibers for expansion and recovery. Cardio is very basic
either incline walking or 20min HIIT. </b></i>
</div>
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<div>
<b><i> I feel steady state cardio and HIIT are equally important
while prepping for a show. Your body needs the high intensity for that
conditioned look but also needs to be able to recover while still
burning body fat which the steady state helps with. I believe that you
need to limit your steady state cardio
to about 45-60min to avoid overtraining and burning muscle. Moderation
is key. </i></b></div>
<div>
</div>
<div>
</div>
<div>
</div>
<div>
<b><span style="color: red;">ABFITT:<span style="color: black;"> <span style="color: white;">So whats next Jake? What are your future plans now that your first pro win is under your belt? Any thoughts on the Olympia in 2014?</span></span></span><span style="color: white;"><i> </i></span></b></div>
<div>
</div>
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<div>
<i><b>JAKE PHIPPEN: I am planning on doing one of the first shows of 2014. Not
sure as to which one yet. It will depend on how I'm looking and if I
need more time to build my best physique to be a real competitor. The
ultimate goal is to compete in the Olympia and that's what I'm striving
for. If I don't accumulate enough points or win a show to qualify in
2014 I will continue to improve and work towards that goal. </b></i><br />
<br />
<b><span style="color: red;">ABFITT</span>:</b> What advice would you give guys thinking about competing in MPD?<br />
<br />
<br />
<i><b>JAKE PHIPPEN: Once you've decided to compete have fun, keep your eye on the
prize, and give 110% until
the shows over. If you hire a coach make sure they put your health
first and comp second. This will allow for a long term career and you
will enjoy the whole process. </b></i><br />
<br />
<br />
<span style="color: red;"><b>ABFITT: </b></span>How can ABFITT readers follow you and your MPD career?<br />
<br />
<i><b>JAKE PHIPPEN: <span style="color: blue;">Facebook</span>: IFBB Pro Jake Phippen, Twitter and Instagram: IFBB_jphippen</b></i><br />
<br />
<span style="color: red;"><b>ABFITT:</b></span> Thanks so much for taking the time to talk with ABFITT and I wish you continued success.</div>
<div>
<b> </b></div>
<div>
<span style="color: lime;"><b>JASON BALL PHOTOGRAPHY: ALL PHOTO CREDITS</b></span></div>
Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-47020436526309113192013-11-09T17:10:00.002-05:002013-11-09T17:11:20.677-05:00Conditioning For Fighters.....<h3 class="post-title entry-title" itemprop="name">
</h3>
<div class="post-header">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-8WqX7PREmIo/UdQf13X0-2I/AAAAAAAADsY/2OdQ9is2kBE/s612/941472_613289922015854_1523071806_n.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-8WqX7PREmIo/UdQf13X0-2I/AAAAAAAADsY/2OdQ9is2kBE/s320/941472_613289922015854_1523071806_n.jpg" width="320" /></a>There are several general concepts, which helped to shape the specific
program. First, the work profile of boxing is repeated 3-minute rounds
of activity, often with very high intensity bursts within a round. The
rounds are separated by one-minute rest intervals. Thus, the relative
contribution of anaerobic energy release pathways is considered
extremely important, with aerobic capacity playing an important role in
terms of facilitating rapid recovery. Extreme conditioning is required
to fight effectively for ten intense, 3-minute rounds and anaerobic
endurance is a key aspect that cannot be overlooked. </div>
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Short of an early round knockout, boxers cannot afford to win only the
early rounds of a fight. They must maintain an intense, but measured
pace throughout a long and competitive bout. So conditioning counts
almost as much as skill for boxing success. Optimal physical
conditioning provides the platform from which the skills can be used.
The best way to simulate the demands of boxing is to use conditioning
methods, which mimic the work/rest ratio and integrated bursts of power
that typify boxing. I continue to use "suicides" and different versions
of my H.I.G.T program to keep my fighters as well as my clients in peak
physical condition.</div>
<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<a href="http://2.bp.blogspot.com/-AFPsv-adaC0/UdQgR26poZI/AAAAAAAADsg/14HqwO1gZKA/s320/188659_155046787888423_153109374748831_335757_6317407_n.jpg" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-AFPsv-adaC0/UdQgR26poZI/AAAAAAAADsg/14HqwO1gZKA/s320/188659_155046787888423_153109374748831_335757_6317407_n.jpg" /></a>Boxing
is a highly individual sport. Fighters possess unique styles that
create specific physical demands. Some rely on explosive strength
("power"), for others it's starting strength ("speed"), and for most a
combination of the two ("speed-strength"). True champions change their
style in a way that will make them more able to attack the weaknesses of
any given opponent. Improvements in specific capacities can be made,
but they are only helpful if integrated into the fighter's style. For
example, extensive footwork exercises may not benefit the power puncher
who fights stationary and looks to deliver a blow that starts with the
legs and drives right through the opponent, and wins that way.
Similarly, a fighter who relies on punching speed and fast footwork
should not put all his training hours into heavy bag work and muscle
mass development. So, the program designed must not only be specific to
boxing, but also specific to the boxer. </div>
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<br />
Ideally, the boxing punch consists of synchronization between arm, leg,
and trunk actions. The punching movement of a boxer consists of leg
extension, trunk rotation, and arm extension, in succession. The more
effective the coordination between arms, legs and trunk movements are
the greatest and the impact force of a punch. The leg muscles play a
vital role in the power developed in this sequence. Increasing leg force
development and coordinating it with trunk and arm action is probably
the most effective way to increase punching power. <br />
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<br />
Because boxing is an explosive sport, ballistic training methods are
especially effective during weight training for boxing. This kind of
training method requires the athlete to perform each repetition
explosively, with maximal intended velocity. Finally, in my view, the
best way to weight train for competitive boxing is via a cycled training
schedule. This type of training schedule integrates workouts and
exercises that will meet all the basic performance demands of boxing,
strength, power, speed, agility, and strength endurance.
Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-82106108863486725142013-10-27T13:06:00.002-04:002013-10-27T13:09:16.552-04:00Athlete Spotlight: NPC Competitor Andrea Gritz<h3 class="post-title entry-title" itemprop="name">
</h3>
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<b> <i>Introducing sensational NPC & NGA Athlete Andrea Gritz</i></b><br />
<br />
<span style="color: red;"><b>ABFITT</b>:</span> What is your athletic background, and how did you get involved with fitness and figure.<br />
<br />
<span style="color: white;"><b>Andrea:</b></span><i> I have played sports since I was 4, from cheerleading to soccer,
softball, gymnastics, field hockey and marine corps fitness..and
lastly..adult coed touch football. It was the football that prompted me
to fitness and physique competitions oddly. I have always been a
trainer; however began as a speed/agility coach ten years ago. At that
time, my workouts and diet were geared for sports, not shows.
Unfortunately, I tore my left acl for a second time (I was landed on in a
coed football league game), and soon after lost health insurance. As a
result, my workouts shifted from athletic performance to more
traditional lifting and aesthetic development of my physique. I was a
strong girl, and with eastern European genetics. I got tired of being
asked to arm wrestle by strangers and told I looked "thick" and like a
powerlifter. I wanted to look like a delicate lil lady, not a "scary"
girl. So...I cut out my carbs..and just made it a lifestyle, which
placed me about 5 weeks out from stage ..year round.<br /> </i><br />
<span style="color: red;"><b>ABFITT:</b></span> Can you discuss your competition background and results.<br />
<br />
<b><span style="color: white;">Andrea:</span> </b><i>My first show was the NGA Natural Philly, May 4, 2013. I was the only
competitor and naturally a little disappointed. I decided to jump into
the NPC Mid Atlantic Natural Show May 11, 2013 with hopes of having
other women in my division. I ended up winning the overall..and then
was hooked. Throughout the summer I competed in NGA NJ - 1st Place
Womens Physique, INBF Hercules, 2nd Place Ms. Fitbody, NPC NJ State
Championships 1st Place Womens Physique, and OCB Battle of the Belt 1st
Place BB and Physique (earned BB pro card for OCB</i>).<br />
<br />
<span style="color: red;"><b>ABFITT:</b></span> What is your diet, nutrition and supplementation like during contest prep?<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
<b><span style="color: white;">Andrea:</span><i> </i></b><i>I joke that I have the most unorthodox and relaxed prep of anyone I
know. I do not write anything down, not have set meals, or peak weak
sodium/carb load. I stay low carb year round, but tons of
greens!!!!!!!! Similar to KETO but I consume more greens and a little
less fats than standard keto prep. I do not use powders for the last 3
weeks, nor anything with sucralose. I use either hydroxycut or oxyelite
or PS VANISH for my cutting, and stick to all whitefish or Low sodium
tuna 5to 6 times a day my final 3 weeks. Oddly, I put cinnamon on
everything!!!!!!!!!!!!!! Fish, asparagus, cinnamon, garlic, apple
cider vinegar....and almond butter and even dark chocolate are staples! </i><br />
<br />
<span style="color: red;"><b>ABFITT:</b></span> What is your training style? What is your training like?<br />
<br />
<b><span style="color: white;">Andrea:</span> </b><i>I do 6 days a week of cardio year round and prep..not more than 40
minutes per day. I HATE CARDIO!! I swear by the stairmill to maintain
leg mass..if I jog, my glutes disappear:( I train leg up to 3times per
week and back twice as well. I rarely isolate Bis and Tris, and I never
touch my calves. Pullups, pushups and jump rope seem to work well for
those areas without the isolation exercises until 2 final weeks.</i><br />
<br />
<span style="color: red;"><b>ABFITT:</b></span> Any future competitions planned? <br />
<br />
<span style="color: white;"><b>Andrea: </b></span><i>Hoping for one more in November 2013, NPC East Coast or Easterns...and see how they go!!</i><br />
<br />
<span style="color: red;"><b>ABFITT</b></span>: How do you keep motivated and find the discipline required to reach your goals?<br />
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<br />
<b><span style="color: white;">Andrea:</span> </b><i>After my first show, I was hooked. My shows have been the best part of
my year thus far. It is a feeling that is hard to surpass. it is fun,
challenging and the people I have met are amazing!!!! It is an
adrenaline rush that makes the work worth while. AND I LOVE the
routines!!! I try to combine fitness routines with bb posing, and be
somewhat different than traditional physique and bb routines. Kai
Greene is my favorite poser. My first and favorite routine I made by
mixing GANGNAM style and Eye of the tiger together!</i><br />
<br />
<span style="color: red;"><b>ABFITT</b>: </span>Thank you for taking the time to discuss your fitness, continued success...<br />
<br />
Special thanks to<span style="color: lime;"> Mycontestpix.com </span>Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-6738609341480152032013-10-18T08:58:00.000-04:002013-10-18T08:58:18.851-04:00The More You Know, Fit Foods II<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-K2F_RdvdRZ0/UmEt9OlEO9I/AAAAAAAAD1M/TbXHeEXtCns/s1600/576796_302652199827771_946266610_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-K2F_RdvdRZ0/UmEt9OlEO9I/AAAAAAAAD1M/TbXHeEXtCns/s320/576796_302652199827771_946266610_n.jpg" width="224" /></a></div>
<span class="userContent"><i>To build muscle & lose fat, you need a
variety of proteins, veggies, fruits, carbs, and healthy fats. Eating
protein helps building & maintaining muscle. But it also helps fat
loss: protein has a higher thermic effect than carbs/fats.<br /> </i><br /> <i>Eati</i><span class="text_exposed_show"><i>ng
fats also helps fat loss: your body holds fat if you don’t eat fats.
Fruits & veggies contain vitamins & minerals, necessary for
recovery from your workouts. And carbs fuel your muscles so you feel
full of energy at the gym.<br /> <br /> Lots of you struggle to get these
foods. Sometimes because you’re too busy or sometimes because you just
lack information. This list will help you — 20 super foods to help build
muscle and burn fat.<br /> </i><br /> <b>1. Whole Eggs</b>. Cheap & rich source of
protein: 7g/egg. The yolk contains most nutrients: half the protein,
vitamins A/D/E and cholesterol to naturally increase your testosterone
levels.<br /> <br /> Don’t worry about cholesterol in eggs. Dietary
cholesterol isn’t bound to blood cholesterol. If you have bad
cholesterol, lower your body fat rather than throwing the yolk away.<br /> <br />
<b>2. Fish Oil.</b> Reduces inflammation (joints/skin), lowers body fat and
increases testosterone levels. You need 9000mg EPA/DHA per day. Since
you’ll probably struggle to get that from eating fatty fish, consider a
fish oil supplement.<br /> <br /> <b>3. Wild Salmon.</b> One of the best sources of
omega-3 fatty acids that also gets you 20g protein per 100g serving.
Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed.
Go with wild salmon.<br /> <br /> <b>4. Berries.</b> Strong antioxidants that
prevent cancer, heart & eye diseases. Any kind works: cranberries,
raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries
and mix with oatmeal.<br /> <br /> <b>5. Yogurt.</b> Contain bacteria that improve
your gastrointestinal health. Don’t buy frozen yogurt or yogurt with
added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it
with berries & flax seeds.</span></span><br />
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<br /> <br /> <b>6. Flax Seeds.</b> Source of fiber,
protein & omega-3. Grind the flax seeds to get the most out of them.
Take 1 tbsp with yogurt & berries before going to bed. Stay away
from flax oil: it’s unstable and contains no fiber.<br /> <br /> <b>7. Extra
Virgin Olive Oil.</b> 70% monounsaturated fats that protect against heart
diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra
Virgin Olive Oil: it contains more polyphenols and tastes better.<br /> <br />
<b>8. Mixed Nuts</b>. Contain mono- & polyunsaturated fats, proteins,
fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are
caloric dense, great if you’re a skinny guy who wants to gain weight.<br /> <br />
Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter
also works as long as you buy natural peanut butter without added
salts/sugars.<br /> <br /> <b>9. Red Meat.</b> Protein, vitamin B12, heme iron,
zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef.
Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie
Lowery’s article on Meat.<br /> <br /> <b>10. Broccoli.</b> High in cancer-fighting
phytochemicals and anti-estrogenic indoles. Broccoli is also high in
soluble fiber and low calorie, helping fat loss. Eat other cruciferous
vegetables for a change: cabbage, bok choy, cauliflower, kale, …<br /> <br />
<b>11. Spinach. </b>One of the most alkaline foods. Spinach prevents muscle
& bone loss, but also cancer and heart diseases because of its high
nutrient profile. Try one of the spinach recipes I shared a while back.<br /> <br />
<b>12. Turkey.</b> If you don’t believe saturated fat is good for you, try
white turkey. The leanest beef has about 4.5g saturated fat/100g, while
white turkey has close to 0g (that why it’s so dry). Eat turkey with
spinach & quinoa.<br /> <br /> <b>13. Quinoa.</b> South American “king of
grains”. Quinoa is higher in fiber & protein than rice or oats,
tastes a lot better and is gluten free. Buy the whiter grain, it’s
better quality. Eat it post workout with meat & spinach.<br /> <br />
<b>14. Oats.</b> Reduce cholesterol, provide you with low-gi carbs for energy,
and high in soluble fiber. Try this post workout shake of whey &
oats.<br /> <br /> <b>15. Tomatoes</b>. High in lycopene, which prevents cancer.
The lycopene in tomato paste is 4 times more bioavailable than in fresh
tomatoes. Have pizza or pasta with tomato sauce & olive oil post
strength training.<br /> <br /> <b>16. Oranges.</b> Vitamin C to fight diseases,
magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc.
Quit drinking processed orange juice which often has added sugars. Eat
oranges or make your own orange juice.<br /> <br /> <b>17. Apples</b>. Pectin in
apples helps weight loss by increasing satiety. Apples are also the
strongest antioxidiant after cranberries (eat the peels). Unfortunately
apples are one of the most pesticide-contaminated fruits. Go organic.<div class="separator" style="clear: both; text-align: center;">
<b><a href="http://3.bp.blogspot.com/-vXseRj6eh10/UmEuUWlXMbI/AAAAAAAAD1c/QRVzAxGbl9s/s1600/579745_10151194151329354_768251822_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-vXseRj6eh10/UmEuUWlXMbI/AAAAAAAAD1c/QRVzAxGbl9s/s320/579745_10151194151329354_768251822_n.jpg" width="204" /></a></b></div>
<br /> <br />
<b>18. Carrots.</b> Their huge vitamin A content improves eye-health,
especially night vision. Carrots are also rich in fiber, low calorie and
taste good, even raw.<br /> <br /> <b>19. Water. </b>Your body holds water if you
don’t drink enough. Drinking prevents water retention, helps muscle
recovery and prevents dehydration from strength training. Carry a gallon jug and make it a point to finish it by the end of the day.<br /> <br /> <b>20. Green Tea.
</b> Strong antioxidant and natural diuretic. Green tea also speeds up fat
loss, prevents cancer and improves blood sugar & circulation. Drink
green tea in the morning instead of coffee. Real green tea, not the
teabags. Try making your own at home.<br />Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-6821146917632069752013-10-10T12:20:00.000-04:002013-10-13T13:12:35.096-04:00Spotlight - Local NPC & USBF Athlete Hope Taylor Q&A<div class="MsoNormal">
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<span style="color: #cccccc;"><span style="font-size: large;"><b><i><span style="font-family: "Calibri","sans-serif";"><span style="font-family: Georgia,"Times New Roman",serif;"><span style="color: red;">Intro</span></span><span style="color: white;">:</span></span></i></b></span><span style="color: white;"><i><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">
<b>Hope Taylor National Physique Committee 3 time Overall Bikini
Champion talks with ABFITT about her recent success, training and the
future.</b></span></i></span></span><br />
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<span style="color: red;"><span class="null"><i>"I have my procard in the USBF and I can say that I'm a NPC 3x Overall Bikini Champ all in 10months. I love it"</i></span></span><br />
<span style="color: red;"><span class="null"><i>- Hope Taylor</i></span></span><br />
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<span style="color: #cccccc;"><span style="color: lime;"><b><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">ABFITT:</span></b></span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;"><span style="color: lime;">
</span> Wow you have been a busy girl these past ten months coming
off your recent overall win at the NPC event Brandywine. You have
certainly made a name for yourself as of late here in Northeast PA.
However, for the readers of ABFITT who may not be familiar with you can
you give us some background and talk about your recent
contests and results.</span></span></div>
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<span style="color: #cccccc;"><span style="color: red;"><b><i><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Hope Taylor:</span></i></b></span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">
Thank you for your kind words! Yes, it’s been
a very rewarding year with a lot of hard work and blessings throughout
my journey. My first NPC show was this past May at the PA Lehigh Valley
Championships. I took 2nd in my Class. It was a tough first show! I
learned a lot going through a big show with about
40 bikini competitors. </span></span></div>
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Immediately
follow the show I got back into the gym, keep my head down and found
myself working harder than I ever have. My goal was to simply improve my
overall
conditioning and worked on tweaking my presentation for a September
show. </span></span></div>
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Early
August I took a chance and did the NPC PA STATE and PA Classic to see
if I could get everything down prep wise for the NPC Brandywine Cup in
September.
It turns out it all worked out! I got first in my class and won the
overall for both shows. It was a complete shock and everyone there knew
it! My head was spinning after that second sword!
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I had another four weeks until the next show. I kept doing everything I
did the prior 4 weeks with a goal to come in even more conditioned and
pushed
even harder to bring the best package I could! I was blessed with
another 1st in my class and overall win at the NPC Brandywine Cup.
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the decision to start doing the Bikini class? </span></span><br />
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Oh man so much has kept me going, but initially
what got me there was trying to find the balance I knew I was missing. I
started training in 2009. After a few years of learning how to eat
better and making small gains here and there I knew something was
missing. I sought out nutritional guidance and some
personal training sessions to bridge the gap at the end of 2012. </span></span><span style="color: lime;"> (Photo credits:</span><span class="null"><span style="color: lime;"> RX Muscle & Mycontestpix.com)</span></span></div>
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">In
efforts to push myself harder I set goals to compete! I’m naturally a
leaner girl and need to grow into shows and this division has allowed me
to do that.
I’ve come a long way in the last year, but I have a lot of room for
improvement. </span></span><br />
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">What’s
kept me in the gym and on stage is the want for me to be my personal
best inside and out. I’m a huge believer that your physical and mental
health works
together. Living a healthy lifestyle increases your focus, endorphins,
energy and self-confidence. Most importantly, it allows me to set a
positive example for my daughter!</span></span></div>
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Talk about your preparation for a show both your philosophy
on training & nutrition. Doing shows so close together like the PA
State Championship in August then the Brandywine in September must have
presented some challenges for you and your prep.</span></span><br />
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</span></i></b></span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Contest
diet I follow low carbohydrate and use fats as an energy source. I eat
one gram of protein per Lb. of body weight. In order to grow or improve
diet is such
a key factor. I plan/prep my meals so that I can’t fail in that arena. I
lift 5 days a week, training one body part a week with a specialized
day for hams and glutes. I also incorporate cardio EOD. My overall
conditioning is most important part of my presentation.
I want to come in balanced, well-conditioned and better each and every
time I compete.
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Yes,
that was a little tricky for me to do those shows close together. It
wasn’t too hard to peak in September as I had 4 weeks in between.
However, I tried
to do the same for the Big Cat two weeks later in October, but my body
was telling me enough is enough. I got to enjoy the show as a spectator
instead. Hopefully, I can do that show next year. I encourage
competitors to really pay close attention to themselves
and if they aren’t able to show up even better don’t be afraid take a
break. </span></span></div>
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It’s time to grow! I am looking forward to
competing in Gary Udit’s Pittsburgh Pro/Am show in May 2014. I have
other friends that I’ve competed with in the past that are coming up to
do the show as well. It’s going to be amazing to have about 9 of us
there. It’s a beautiful forum and a bigger show
than I’ve competed in the past. I’d love to come over to your state and
compete in Team Universe as well. Until then I’m training hard and
planning on bringing a better package in 2014.
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the NPC Bikini division?</span></span></div>
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<span style="color: #cccccc;"><span style="color: red;"><b><i><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Hope Taylor:</span></i></b></span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">
Ask yourself how it could impact you to commit
to something so rewarding in various facets of your life! Do it for
yourself, your family, your friends…. Impact the lives of others and
show them what a healthy lifestyle can do for you and help them get
there too! It’s honestly just as rewarding for me to
give to others the tools they need to succeed and support them as much
as it is for me to succeed.</span></span></div>
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<span style="color: #cccccc;"><span style="color: lime;"><b><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">ABFITT:</span></b></span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;"> So tell us about your entry in the
<i>MET-Rx® Magazine Cover Contest</i> (see link below for Hope's entry) and how can fans vote for you.</span></span></div>
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</i>meal replacement throughout contest prep and during my off-season. I
love the original vanilla. Since I’m such a fan of their product I was
thrill to learn from my good friend Art Griffith that they were having
this cover contest for
<i>Met-Rx</i>.</span></span><br />
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">If
you click the link below you read more about my story, view a video
about a typical weekend workout and vote for me! You can vote once a day
until this Saturday
October 14th. If you could also share it with your friends I would
appreciate that too. There is a link to post it on your Facebook page.
I’m looking for the opportunity to inspire others and to share my
experience with those who need that extra push to put
one foot in front of the other to go after their own dreams and
desires! </span></span></div>
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<b>ABFITT,</b> before we say goodbye can you tell the readers of <b>ABFITT</b> how they can follow you or keep an eye out for your contest results.</span></span><br />
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<span style="color: #cccccc;"><span style="color: red;"><b><i><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Hope Taylor:</span></i></b></span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;"><span style="color: red;"> </span>Sure, you can find me on Facebook at <a href="https://service.mail.com/dereferrer/?target=https%3A%2F%2Fwww.facebook.com%2FSHIZZLEMD&lang=en" target="_blank">https://www.facebook.com/SHIZZLEMD</a>
and my Instagram is @SHIZZLEMDIZZLE </span></span></div>
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;">Thank
you ABFITT for the opportunity to talk with you and your followers! You
did a phenomenal job at the NPC PA Classic and we are all routing for
your future
success as well!</span></span><br />
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<span style="color: #cccccc;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt;"><span style="color: lime;">Check out our ABFITT Facebook page </span></span></span><br />
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Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-57964144426929008952013-09-25T17:10:00.001-04:002013-09-25T17:10:42.023-04:00"Stop looking for "quick fixes", stop trying extreme fad diets, and stop looking for a miracle pill. This is a lifestyle; it takes time" <div class="aboveUnitContent">
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<span class="userContent"><div class="text_exposed_root text_exposed" id="id_52434d9e15f0d4788762171">
<a href="https://scontent-b-lga.xx.fbcdn.net/hphotos-ash3/p480x480/555598_589385731121191_1428297347_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Photo: "Stop looking for "quick fixes", stop trying extreme fad diets, and stop looking for a miracle pill. This is a lifestyle; it takes time"
TE-
Top 10 healthiest foods:
1. Chia Seeds
-High level of Omega-3 Fatty Acids
-Excellent Source of Fiber (10g in only 2tbsp!)
-Rich in Antioxidants
-Regulate Insulin Levels
-Gluten Free!
2. RAW Mixed Nuts (Soaked/ Sprouted)
-All-in-one food...protein, fat, carbs
-Vitamin E (helps lower cardiovascular risk)
-Omega-3 fatty acids (especially in walnuts)
-Rich in L-Arginine (may help improve blood vessel function)
-High in fiber
SOME BENEFITS OF SOAKING NUTS:
Breaks down gluten
Phytic acid is reduced
Eases digestion
Tannins are removed
Vitamin absorption increases
3. Quinoa
-Contains all of the essential amino acids making it a complete protein
-Gluten free, complex- carbohydrate source (quinoa is actually a seed... it is not a grain)
-High level of manganese (antioxidant)
-High level of magnesium
-High in fiber
4. Black Rice
-Contains the same antioxidants that are found in blueberries without the sugar!
-Contains almost DOUBLE the amount of fiber compared to brown rice
-Helps lower cholesterol
-Gluten free, complex-carbohydrate source
5. 100% Grass-Fed Buffalo Meat
-Extremely lean source of protein (even LOWER calories, fat, and cholesterol than most fish and chicken!)
-Rich in Omega-3 fatty acids
-High Iron content (especially great for women!)
6. Salmon (Alaskan WILD Caught)
-High in Omega-3 fatty acids
-High quality protein source
-Contains selenium (helps with thyroid function)
7. ORGANIC Eggs
-Pure source of protein
-Omega-3 fatty acids (in the yolk)
-Packed with vitamins (such as Vit. B, E, D...)
-Biotin (great for hair, skin and nails!)
-Also contain potassium, choline, folic acid...
8. Cauliflower
-Loaded with antioxidants
-Contains almost 4g of Fiber in just 1c!
-High content of Vitamin K (helps reduce inflammation)
-Tons of studies linking consumption of cauliflower (and other cruciferous veggies) to cancer prevention
9. Spinach
-Huge amount of vitamin-A (helps with immunity)
-Super antioxidant food
-Contains flavonoids (anti-cancer properties)
-High iron content
10. Water
(OK so I know this is not a "food", but water is SO IMPORTANT!)
There are ENDLESS benefits to drinking water... here is a picture that lists a few key benefits" border="0" class="scaledImageFitWidth img" height="415" src="https://scontent-b-lga.xx.fbcdn.net/hphotos-ash3/p480x480/555598_589385731121191_1428297347_n.jpg" width="403" /></a> My Top 10 Power foods:</div>
<div class="text_exposed_root text_exposed" id="id_52434d9e15f0d4788762171">
<br /> 1. Chia Seeds <span class="text_exposed_show"><br /> -High level of Omega-3 Fatty Acids<br /> -Excellent Source of Fiber (10g in only 2tbsp!)<br /> -Rich in Antioxidants<br /> -Regulate Insulin Levels<br /> -Gluten Free!<br /> <br /> 2. RAW Mixed Nuts (Soaked/ Sprouted)<br /> -All-in-one food...protein, fat, carbs<br /> -Vitamin E (helps lower cardiovascular risk)<br /> -Omega-3 fatty acids (especially in walnuts)<br /> -Rich in L-Arginine (may help improve blood vessel function)<br /> -High in fiber<br /> <br /> SOME BENEFITS OF SOAKING NUTS:<br /> Breaks down gluten<br /> Phytic acid is reduced <br /> Eases digestion <br /> Tannins are removed<br /> Vitamin absorption increases<br /> <br /> 3. Quinoa<br /> -Contains all of the essential amino acids making it a complete protein<br /> -Gluten free, complex- carbohydrate source (quinoa is actually a seed... it is not a grain)<br /> -High level of manganese (antioxidant)<br /> -High level of magnesium<br /> -High in fiber<br /> <br /> 4. Black Rice<br /> -Contains the same antioxidants that are found in blueberries without the sugar!<br /> -Contains almost DOUBLE the amount of fiber compared to brown rice<br /> -Helps lower cholesterol <br /> -Gluten free, complex-carbohydrate source<br /> <br /> 5. 100% Grass-Fed Buffalo Meat<br /> -Extremely lean source of protein (even LOWER calories, fat, and cholesterol than most fish and chicken!)<br /> -Rich in Omega-3 fatty acids<br /> -High Iron content (especially great for women!)<br /> <br /> 6. Salmon (Alaskan WILD Caught)<br /> -High in Omega-3 fatty acids<br /> -High quality protein source<br /> -Contains selenium (helps with thyroid function)<br /> <br /> 7. ORGANIC Eggs<br /> -Pure source of protein<br /> -Omega-3 fatty acids (in the yolk)<br /> -Packed with vitamins (such as Vit. B, E, D...)<br /> -Biotin (great for hair, skin and nails!)<br /> -Also contain potassium, choline, folic acid... <br /> <br /> 8. Cauliflower<br /> -Loaded with antioxidants<br /> -Contains almost 4g of Fiber in just 1c!<br /> -High content of Vitamin K (helps reduce inflammation) <br /> -Tons of studies linking consumption of cauliflower (and other cruciferous veggies) to cancer prevention <br /> <br /> 9. Spinach<br /> -Huge amount of vitamin-A (helps with immunity)<br /> -Super antioxidant food<br /> -Contains flavonoids (anti-cancer properties)<br /> -High iron content <br /> <br /> 10. Water<br /> (OK so I know this is not a "food", but water is SO IMPORTANT!) <br /> There are ENDLESS benefits to drinking water... here is a picture that lists a few key benefits</span></div>
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Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-35715268968218344802013-09-12T10:09:00.001-04:002013-09-12T10:09:31.394-04:00Body Building 101<a href="http://2.bp.blogspot.com/-WrpTmG_rgrA/UjHKj3tmDKI/AAAAAAAADwo/wONOSMcXVNo/s1600/1236607_10151860048911737_83981070_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-WrpTmG_rgrA/UjHKj3tmDKI/AAAAAAAADwo/wONOSMcXVNo/s400/1236607_10151860048911737_83981070_n.jpg" width="230" /></a><br />
<br />
<b>W</b>hat people commonly refer to as the biceps are actually two distinct
muscles: the biceps brachii and the brachialis. Both muscles run along
the front of the upper arm, from the shoulder to the elbow. The biceps
brachii is responsible for the ball-like "head" on your biceps; the
brachalis is the larger of the two, located underneath the biceps
brachii. Both muscles that make up the biceps help flex your elbow. In
addition, the biceps brachii helps to supinate your forearm.<br /><br />Everyone
has trained them in hopes of shaping, toning and building bigger
biceps. Here is a tactic I employ to build bigger, stronger biceps.
Listen most of you if not all of you can not curl your body weight, so
the weight your using to train your arms curling will never stress and
build your biceps the way simple chin ups will. How you ask? Almost
everyone can do a chin up, your body weight. so say you are a female who
weighs 120 pounds. I am sure you are not doing one arm dumbbell curls
with 60 lbs, right? However by pulling your body weight with the chin up
you stress your biceps more than with the dumbbells with all 120 pounds
of your body weight.If we re visit basic<i> "body building 101"</i> you know
stress on the body = a bigger stronger muscle.( with proper rest &
nutrition ) <br /><br /> woman will benefit by shaping long, lean &
sexy arms. Remember woman do not produce testosterone, the hormone
responsible for large muscles. So ladies don't use the "I don't want to
get big muscles" excuse. You simple won't, you can't. So learn to chin
and the results will amaze you, I promise.<br /><br /> Men will benefit by
getting stronger and ultimately build a bigger sleeve popping bicep. So
use this great training technique, add it in addition to your current
arm training program and watch em growAbsolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-9202584599942258292013-08-30T08:12:00.002-04:002013-08-30T08:20:12.059-04:00Supplement Tip. CLA, Get The Most From Your Fat Burning Stack!<div class="separator" style="clear: both; text-align: center;">
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<b>CLA: Conjugated Linoleic Acid</b><br />
<br />
<b>- What it is</b><br />
Conjugated linoleic acid is a collective term used to describe one or
more positional and geometric forms of the essential fatty acid linoleic
acid. Linoleic acid may help your body increase muscle and decrease fat
deposits.<br />
<br />
<b>- Natural Sources</b><br />
CLA is naturally present in cow’s milk and beef and other ruminant
meats. Milkfat, in particular, is the richest natural dietary source of
CLA in the cis-9, trans-11 (c9, t11) configuration. Conjugated linoleic
acid (CLA) is found in cold-pressed oils such as flaxseed, hempseed,
grapeseed, sunflower, safflower, and olive oil. Other foods contain this
omega-6 acid as well, such as dairy, beef, and chicken.<br />
<br />
- <b>How it works </b><br />
Lipoprotein lipase (LPL) is an enzyme that breaks down fat you eat and
stores it in your body. CLA hinders LPL, so your body stores less fat.
CLA also helps destroy fat cells before your body stores them, and it
helps turn fat into energy.<br />
<br />
<b>- How to consume</b><br />
<b> </b>Many people take up to six capsules a day to get the recommended 1000 mg.<br />
<br />
<b>- Which ingredients should one combine with for better results</b><br />
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Due to it’s fat burning properties, CLA may stack well with other fat-burning supplements such as L-Carnitine, and EFA’s.<br />
<br />
<b>- Positive Effects</b><br />
CLA has been studied for various effects on health including: effects on the immune<br />
system, cancer prevention, blood lipid and glucose levels, and body composition<br />
weight loss.<br />
<br />
<b>- Negative or side-effects</b><br />
It is natural, and the only side effect is an upset stomach for some people. Taking your CLA with food helps this.Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-81777412338332343262013-07-27T08:11:00.002-04:002013-07-27T08:11:42.411-04:00SIX PACK AB'S...THE TRUTH, THE WHOLE TRUTH , NOTHING BUT THE TRUTH. IN ME YOU TRUST!!!!<div class="separator" style="clear: both; text-align: center;">
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<a href="http://4.bp.blogspot.com/-wINS3IgVOyQ/UfO4yyCLMlI/AAAAAAAADt0/cJzIvUD908E/s1600/2012-07-20+17.11.28-1-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-wINS3IgVOyQ/UfO4yyCLMlI/AAAAAAAADt0/cJzIvUD908E/s1600/2012-07-20+17.11.28-1-1.jpg" /></a></div>
<span style="color: red;"><i><span style="font-weight: normal;"><span style="font-size: small;">How do I get six-pack or washboard abs? Hmm.. the question I am most often asked</span>.</span></i></span></h3>
<br />The
first thing you need to understand is this: we ALL have six-packs!
Six-packs aren't 'created' by doing ab exercises...they already exist. <br />The reason most of us can't see our abs is because they're covered by a layer of fat. What this means is that:<br />Doing ab exercises to achieve a six-pack is an impossible goal <br />The only way to see your six-pack is to reduce your body fat <br />The
best way to reduce your body fat is with high intensity strength
training and a healthy, low-calorie diet. Notice I didn't say cardio,
doing cardio has it's place, however if you want to shed fat to see
those abs....you need to do high intensity work. <br />This doesn't mean
that ab exercises serve no purpose--strong abs support your spine and
protect your back. However, keep in mind that your ab workout is just
one part of a complete program when it comes to getting a six-pack.<br /><br />Normally
when writing a post, I use a picture that best fits the story, usually a
fitness model or a pro athlete. I take care in giving you visual
inspiration along with solid information you can trust to be true. Today
I will use myself, the reason is simple. The topic you the readers seem
to be most interested in is abdominal training and how to get the
coveted " Six Pack ". So at forty two years of age, I can tell you
that I was able to take the guess work out of ab training and learn
really what it took to sculpt some eye catching abs. No I am not going
to sell you anything or refer you to some infomercial. What I am going
to do is tell you exactly what it takes and how to do it and all for
free.<br /><br />In doing so I am using a picture of myself to demonstrate
that you do not need to be a pro athlete or a fitness cover model to
have a great mid section. I like most of you have a full time job and a
family. Like most of you, at one time I was misled in believing you
needed sit ups or fancy machines and tons of cardio to build a defined
and trim six pack. Commercialism is so very responsible for misleading
the American public, it's no wonder so many of you are just plain
confused. So here goes.<br />
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<br /><br />If you're not a child with the metabolism
of a jet rocket, better leave the basic sit up back in the gym class.
It is not very effective in sculpting your mid-section. What is
effective as I have already touched on is high intensity training, using
weights. The key is whole body training and the basic multi-joint
exercises like the squat, dead lift, pressing movements, pull-ups, yes
pull-ups and then some finishing exercises like weighted floor barbell roll outs
and rope crunches. These exercises done correctly and quickly with
resistance will force your body to recruit many fast twitch muscle
fibers. Doing this demands more energy so first stored calories then fat
are quickly used for this. The best news, when you finish training in
this manner your body continues to burn calories for many hours after the work is done. Unlike cardio. With
cardio, the minute you step off the treadmill, your calorie burning
grinds to an immediate halt.<br /><br />The abdominal respond best as do any
other muscle group, with intensity!! Weighted exercise create the
intensity needed to cause the stress required for the building of lean
muscle tissue and burning tons of unwanted fat. Listen, your abs come
into play in just about every thing you do throughout the day as well as
about every exercise you do in the gym. The abs must stabilize your
spine and are constantly being used. Do you think some crunches on a
exercise ball are going to sculpt your mid-section and burn fat? I think
not, in fact your abs are laughing at the notion.<br /><br />No, none of
this is easy and it does require some skill and education. Be persistent
and take this information to heart. The TV ads that promote fast abs
wouldn't sell any product if they told you the above mentioned is what
it really takes. So don't be fooled, save your money. If you need help, I
will give it to you for free. It's all here on my site. H.I.G.T is the
future of fitness training. Stay focused and good luck. Now go live the shredded life.<br /><br />Richard
Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-72213389180138323312013-07-03T09:08:00.000-04:002013-07-03T10:07:51.086-04:00Extreme Fight Conditioning.<div class="separator" style="clear: both; text-align: center;">
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<br />
There are several general concepts, which helped to shape the specific program. First, the work profile of boxing is repeated 3-minute rounds of activity, often with very high intensity bursts within a round. The rounds are separated by one-minute rest intervals. Thus, the relative contribution of anaerobic energy release pathways is considered extremely important, with aerobic capacity playing an important role in terms of facilitating rapid recovery. Extreme conditioning is required to fight effectively for ten intense, 3-minute rounds and anaerobic endurance is a key aspect that cannot be overlooked. <br />
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Short of an early round knockout, boxers cannot afford to win only the early rounds of a fight. They must maintain an intense, but measured pace throughout a long and competitive bout. So conditioning counts almost as much as skill for boxing success. Optimal physical conditioning provides the platform from which the skills can be used. The best way to simulate the demands of boxing is to use conditioning methods, which mimic the work/rest ratio and integrated bursts of power that typify boxing. I continue to use "suicides" and different versions of my H.I.G.T program to keep my fighters as well as my clients in peak physical condition.</div>
<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<a href="http://2.bp.blogspot.com/-AFPsv-adaC0/UdQgR26poZI/AAAAAAAADsg/14HqwO1gZKA/s320/188659_155046787888423_153109374748831_335757_6317407_n.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-AFPsv-adaC0/UdQgR26poZI/AAAAAAAADsg/14HqwO1gZKA/s320/188659_155046787888423_153109374748831_335757_6317407_n.jpg" /></a>Boxing is a highly individual sport. Fighters possess unique styles that create specific physical demands. Some rely on explosive strength ("power"), for others it's starting strength ("speed"), and for most a combination of the two ("speed-strength"). True champions change their style in a way that will make them more able to attack the weaknesses of any given opponent. Improvements in specific capacities can be made, but they are only helpful if integrated into the fighter's style. For example, extensive footwork exercises may not benefit the power puncher who fights stationary and looks to deliver a blow that starts with the legs and drives right through the opponent, and wins that way. Similarly, a fighter who relies on punching speed and fast footwork should not put all his training hours into heavy bag work and muscle mass development. So, the program designed must not only be specific to boxing, but also specific to the boxer. </div>
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<br />
Ideally, the boxing punch consists of synchronization between arm, leg, and trunk actions. The punching movement of a boxer consists of leg extension, trunk rotation, and arm extension, in succession. The more effective the coordination between arms, legs and trunk movements are the greatest and the impact force of a punch. The leg muscles play a vital role in the power developed in this sequence. Increasing leg force development and coordinating it with trunk and arm action is probably the most effective way to increase punching power. <br />
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<br />
Because boxing is an explosive sport, ballistic training methods are especially effective during weight training for boxing. This kind of training method requires the athlete to perform each repetition explosively, with maximal intended velocity. Finally, in my view, the best way to weight train for competitive boxing is via a cycled training schedule. This type of training schedule integrates workouts and exercises that will meet all the basic performance demands of boxing, strength, power, speed, agility, and strength endurance. Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-70299994998732788742013-07-02T10:27:00.001-04:002013-07-02T10:29:20.590-04:00Tuesdays 5PM @ The Zoo Health Club<div class="separator" style="clear: both; text-align: center;">
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<br />Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-7686983377898935212013-06-29T06:58:00.001-04:002013-06-29T07:00:11.720-04:00Ask AbFitt: How Do I Get Ripped?<a href="http://4.bp.blogspot.com/-ils9nVsZt2w/ToEYVOdc0KI/AAAAAAAAClI/KpQZno9PCOU/s1600/15.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ils9nVsZt2w/ToEYVOdc0KI/AAAAAAAAClI/KpQZno9PCOU/s320/15.jpg" width="269" /></a><br />
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<b>Question</b> submitted by Bill Shefferd<br />
<div class="post-title entry-title" itemprop="name">
Princeton NJ:</div>
I run 10k every other day and I do an hour of BodyPump on the opposite
days. I eat well around 85% of the time, sticking to foods like oatmeal,
egg whites, chicken breasts, whole wheat bread with natural peanut
butter, apples, oranges and almonds. I am lean & fit but NOT ripped
and have very little muscle. I want to look good in my clothes and
ripped when they come off! <br />
What can I do to get ripped, really RIPPED? Naturally?<br />
<br />
<b>AbFitt</b>- I've seen trouble like this before. I'm no detective, but
this sounds like a case of "Skinny-Fat-itis" caused by excessive cardio
and a lack of lifting! If you train religiously & eat good foods,
but don't have a (ripped & muscular) body, you might need to pound
the pavement less and move iron more. I know it's hard to hear, but
there's no way you can maintain a lot of muscle running 10k every other
day followed by an hour of BodyPump on opposite days.<br />
Even though BodyPump classes utilize weights, BodyPump includes a
significant cardiovascular component. Cardio is important for fat loss,
but eventually you have to be careful that you don't do too much.<br />
Listen: performing too much cardio can be counterproductive to your ripped goals!<br />
With excessive cardio every day, you'll start burning muscle as opposed
to losing fat, and the end result will be that skinny-fat,
long-distance-runner look. It doesn't sound like this is the ripped,
lean physique you want. I've seen many people train this way. Most of
them get that stringy look and end up with considerable amounts of fat
on their bodies.<br />
So, what's the solution?<br />
Less Cardio, More Iron<br />
First, cut your cardio in half and incorporate more weight-training in
your weekly routine. You should be weight-training at least 3 to 4 times
per week, which will allow you to build muscle and burn fat at the same
time. Weight-training is one of the most important components in
getting ripped.<br />
The extra muscle tissue you gain will burn fat. Why? Muscle tissue uses
almost three times as many calories as fat, even while resting! If you
add 2 to 5 pounds of muscle through weight-training, you can expect to
burn up to 100 more calories per day. Muscle is the key to getting
lean!This goes for the ladies as well. Don't think you can get the body
you want without lifting some serious iron. News flash!!! You can't! No
pill, no food, no cardio will do what one hr of some weight training
will. Case closed!<br />
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<br />
Timing Is Everything<br />
<br />
There are also different theories on when you should do cardio. For fat loss, should it be before you lift or after?<br />
<br />
The answer lies in a study conducted at the University of Tsuken
(Japan), published in Medicin & Science. The study used ten 23-year
old male students. The students had to cycle for 60 minutes at 50
percent of their V02 max. They cycled before they weight-trained and
after they weight-trained on two separate days.<br />
<br />
The male subjects lost more fat doing cardio after they lifted instead
of before! Researchers attributed the increased fat loss to heightened
levels of adrenalin and noradrenalin after resistance training. You also
have a higher GH (growth hormone) peak after you lift weights, which
is another significant advantage to post-workout cardio. Growth hormone
typically stimulates fat burning annd muscle recovery.<br />
<br />
<br />
<br />
FAT BURNING<br />
<br />
Although weight-training and the right amount of cardio is important to
overall fat loss, you still have to eat the right fat-burning foods.<br />
<br />
One of my favorite fat-burning foods that can also help you slowly build
muscle is oatmeal. Oatmeal is a great fat-burner food, but watch out
for heavy sugar in the single-serving packages.<br />
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<br />
<br />
Another fat-burning favorite is chicken breast. Make sure when
purchasing a chicken breast that it is lean with minimal fat. I also
like egg whites, which are great for dieting and losing weight. Last is
asparaguss, a great fat-burning food. It has natural diuretic effects
and contains a chemical called asparagine, an amino acidd that directly
affects the cells and breaks down fat.<br />
<br />
If you can incorporate all of these essentials - nutrition, resistance
training and proper cardio timing - you can overcome Skinny-Fat-itis and
turn yourself into a ticket stub: ripped, really ripped!
<br />
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Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-75964598751740243212013-06-29T06:51:00.003-04:002013-06-29T06:51:58.328-04:00The Power Of Berries<div class="post-title entry-title" itemprop="name">
<a href="http://3.bp.blogspot.com/-fVyKRYT6cLw/ToTmFe2rdxI/AAAAAAAACl4/k3OTvf3rtR4/s1600/1IwBWSIdSobS60lV2PskWIDL3FYwCL1276.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="214" src="http://3.bp.blogspot.com/-fVyKRYT6cLw/ToTmFe2rdxI/AAAAAAAACl4/k3OTvf3rtR4/s320/1IwBWSIdSobS60lV2PskWIDL3FYwCL1276.jpeg" width="320" /></a>Fit tips / supplements..<br />
<br />
Here are two to add to your list.<br />
<br />
GoJi berries<br />
<br />
Why do people use goji berries?<br />
Goji berries have been used for 6,000 years by herbalists in China, Tibet and India to:<br />
<br />
* protect the liver<br />
* help eyesight<br />
* improve sexual function and fertility<br />
* strengthen the legs<br />
* boost immune function<br />
* improve circulation<br />
* promote longevity<br />
<br />
Goji berries are rich in antioxidants, particularly carotenoids such as
beta-carotene and zeaxanthin. One of zeaxanthin's key roles is to
protect the retina of the eye by absorbing blue light and acting as an
antioxidant. In fact, increased intake of foods containing zeathanthin
may decrease the risk of developing age-related macular degeneration
(AMD), the leading cause of vision loss and blindness in people over the
age of 65.<br />
<br />
In recent years, goji juice has become popular as a health beverage.
Companies marketing goji juice often mention the unsupported claim that a
man named Li Qing Yuen consumed goji berries daily and lived to be 252
years old.<br />
<br />
Salba seed-<br />
<br />
Omega 3s, Fiber, Antioxidants, & Much More...<br />
<br />
Salba is the richest whole food source of Omega 3 fatty acids and fiber
found in nature. Gram for gram, Salba provides eight times more Omega 3s
than salmon, four times more fiber than flax, six times more calcium
than whole milk, 30 percent more antioxidants than blueberries, and much
more. Salba is all-natural, has no trans-fats, very few carbohydrates,
and is certified Non-GMO, Vegan, Kosher, and Gluten-Free for those who
suffer from celiac disease.
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<br />Absolute Boxing & Fitnesshttp://www.blogger.com/profile/06151197404325096231noreply@blogger.comtag:blogger.com,1999:blog-8252399441778323077.post-36737994124562940612013-06-29T06:45:00.003-04:002013-06-29T06:45:33.296-04:00So what are the key supplements to build your best body ever? How much do you need and when is the best time to take them?
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Supplements are very effective for promoting muscle gains. The most critical would be:<br />
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Whey Protein- Since it is so fast-digesting it aids muscle growth around workouts.<br />
Multivitamin- To help cover all your micronutrient bases.<br />
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Creatine- Which is fairly cheap and very effective.<br />
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Branched-Chain Amino Acids- They may help promote muscle growth.<br />
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Q: What is the proper intake of proteins per meal? Is it true that the
body can absorb 30 grams per meal? Is there such a thing as too much
protein? I see some people eating 80g of protein per meal.<br />
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A: You should shoot for about 30-40g of protein per meal. How much
protein a body can absorb depends on the individual and what they have
eaten prior to that meal.<div class="separator" style="clear: both; text-align: center;">
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Q: I've heard a lot about carb cycling - what is it? Why should I do it? What is an example of carb-cycling?<br />
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A: Carb cycling refers to alternating periods of low- and high-carb
intake, maximizing both fat loss and muscle growth. For fat loss, your
default diet would be somewhat under 1g of carbs per pound of
bodyweight. You would cycle in a high-carb day (greater than 2g per
pound) every five to seven days.<br />
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Since carb-restricted diets can lower your metabolic rate by decreasing
leptin levels, the high-carb day helps to reset your leptin levels and
keep your metabolic rate up.<br />
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To add size, your default diet would be 2-3g per pound. You can go
lower, either to about 1g per pound on non-training days, or you can
have two low-carb days after every three or four high-carb days to
minimize fat gain.<br />
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Q: Do you have any tips for getting rid of that last inch around the
belly? HIIT cardio and weightlifting have left me with just a little bit
more to lose.<br />
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A: That last inch is the toughest. The only way to get rid of it is to
burn even more calories than you consume. So to consume even fewer
calories, consider dropping some extra carbs from your diet, such as at
your pre-workout meal and/or lunch.<br />
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To burn more calories, consider turning up your high-intensity interval training by going for a few more intervals each time.<br />
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Q: I do cardio right after weights. Should I have my postworkout shake
and carbs before cardio or after? If I wait until after cardio, will I
miss my postworkout window to stimulate muscle growth?<br />
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You should wait until immediately after the cardio is over to consume
your protein and fast carbs. This is especially true for the carbs,
which would blunt fat burning during the cardio workout. Don't be
worried about missing your post-workout window . . . as long as you
prepared properly with a pre-workout protein shake.<br />
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The pre-workout protein shake provides energy during the workout and
also serves as a post-workout protein source to stimulate muscle protein
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Q: If I'm taking creatine, do I need to do the loading phase first? What is a typical loading phase?<br />
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A: You only need a loading phase if you want to see immediate results. A
good loading phase should last five to seven days. Take 5g of creatine
four or five times per day. Definitely take creatine with protein and
carbs, and on workout days make one of those doses with your pre-workout
shake and carbs, and another one immediately post-workout with your
shake and carbs.<br />
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<b>Q:</b> I take 40-45g of protein and 5g of creatine in my post-workout shake.
What is the best source of carbs to take at that time: a supplement
powder I could combine with my shake or a food source?<br />
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<b>A: </b>Post-workout, it doesn't matter, as long as they are fast-digesting
or high-glycemic carbs. For supplements, nothing beats Vitargo in my
opinion, a powdered complex carb supplement that actually digests about
twice as fast as most sugars.<br />
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Another option is simply dextrose powder. For foods, fat-free sugary
candies are best. One company that stands out is Wonka. Many of their
candies, such as Pixy Stix, Sweet Tarts and Bottle Caps are made with
either dextrose or maltodextrin, which are both basically pure glucose
and will spike insulin and drive amino acids, carbs and creatine into
your muscles, and turn on muscle protein synthesis to stimulate growth.<br />
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Slow-digesting carbs, such as most fruit, oatmeal, whole-wheat bread,
etc., are not the best choice, as they keep insulin levels low and
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