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Australian Model turned International Superstar DJ, Brooke

Evers is the cover model of the very first edition of Fitness Gurls Australia. Beautiful photos shot

exclusively by LHGFX.

PHOTOGRAPHY BY LHGFX HAIR & MAKEUP BY KAREN PANGLOCATION MALIBU, CA

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Welcome to the team! We think you’re perfect for Fitness Gurls AUSTRALIA… but why does Fitness Gurls Magazine fit you so well?I remember seeing Claire Rae in the very first Fitness Gurls issue and she encompassed everything I thought a fit sexy female physique was like. That sparked my interest in Fitness Gurls and since then I’ve been a #1 fan of the magazine and girls. With the growing interest in fitness worldwide, people want to look and feel great and I plan to be a big part in that. Fitness Gurls are confident positive women and I hope that my fun and feisty character can inspire motivate, and relate to other girls. How did you get started in fitness? I have always played sports and used to dance a lot when I was younger. Naturally competitive in most things, I found myself always trying to be better and this along with my sense of adventure, I would always be involved in anything active. I have danced on stage in Disneyland Paris, climbed Canyons in Spain, skied in New Zealand, caving and abseiling in England, and kayaking in France. Fitness has always been a part of my life and after school I used the gym to better my performance in team sports, until I found bikini competing and fitness modeling. What is your biggest challenge in your fitness journey, and how did you over come it?Unfortunately, due to a previous eating disorder in my teenage years, my body is a lot more sensitive to foods than it used to be. I have to be really mindful about my diet to achieve the results I want to get but where there’s a will; there’s a way! The fitness lifestyle is a continual journey of learning new things and understanding your changing body. What are you most proud of? I am proud of my range of skills I can offer and continue to develop. It is important to me to have intellect and character as well as a fit healthy body. Mindful training is a lot more effective; to understand the purpose of what you are doing and why, and to have other

interests hobbies and passions outside of just training. I think admirable athletes / figures are those who have a fit lifestyle but are just as able to devote time to other commitments. What types of cardio work best for you?I like cardio that is a circuit style conditioning/ plyos, the stepper stair mill or sport activity. What does your diet consist of? I eat a lot of nutritious ‘clean’ food but I do believe in flexible dieting all year round so long as you train hard enough and have things in moderation.

What does your typical workout look like ? I do like to train hard, and as a trainer I do take a keen interest in smart training. That’s using different training mechanisms to understand how my body responds to them and which are most effective. I take rest days as I need them and mix up my routine regularly. I don’t need a set plan, it comes almost as second nature to me!

An example of my week is as follows:1: Legs2: Shoulders + Arms + Cardio 3: Back+ Cardio 4: Rest5: Legs + Glutes6: Plyos + Conditioning + Full Body7: Rest + Cardio

What’s the one thing you would tell someone getting started in fitness?Consistency is key. Be patient. Work hard. Learn what works for your body and remember to balance your fitness goals with other important parts of life.

Whats next for you? atAhh, wherever the wind takes me! I may compete again later in the year or the start of 2017, but so far I have been focusing on my work and training business, as well as my own fitness goals. I will try and travel sometime this year, visit my family in England and I’d love to try and make it back over to the States.

GROWING UP IN A FIT FAMILY ALL HER LIFE, SARAH MADUCK BECAME A FITNESS MODEL THAT USED FITNESS TO REMODEL HER LIFE POSITIVELY IN A DIFFICULT TIME.

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You are a personal trainer and a bikini competitor. What made you decide to pursue that as your passion?During a very difficult time in my life, my brother who is a very special person to me, introduced me to the gym and made me my first meal plan. He then introduced me to the idea of competing as he is a bodybuilder himself. He also introduced me to my first personal trainer who is now my fiance! Fitness has helped me through my own personal struggles and inspired me to want to do the same for others!

Describe the most memorable moment either on or off stage that youhave had as a fitness model.My mom was the first personal trainer in our city over 25 years ago so my childhood was always influenced by my mom’s great example of healthy eating and physical activity. This sparked my brother to enjoy weight lifting which led to competing. Through my brother I was inspired to adopt the gym as a way of life later leading to competing. My brother and I competing led to my mom competing too! I was sitting in the audience watching both my mom and brother compete and at that moment I realized how contagious a healthy lifestyle is! Leading your healthiest life will make you feel good about yourself and this will attract others to do the same. I realized that when you take care of

yourself you are not just changing your life but it will have a ripple effect and change others lives around you as well. This realization now dictates how I live my own life.

What is your favorite thing about being a fitness model?The accountibility that it gives me to be the best ‘model of fitness’ for others. Inspiring others to lead their healthiest life in return inspires me to live my healthiest life!

What do you feel is the biggest mistake most people make in the area of fitness, and what do you recommend to correct that?Too many people look at someone fit and then go in search of the ‘ best diet plan’ or the company or supplements that will give them the quickest results. The physique of a fit individual is the product of a lifestyle change made in ALL areas. The secret is the longer these changes are sustained the better the results. My recommendation to everyone looking to make a change to their physique is that they consider the changes that need to be made to achieve their goals and that they make a concious choice to make these changes permanent. Temporary changes lead to temporary results.

What do you rely for daily motivation?Myself. I get up every morning and look at myself in the mirror and I see how far I’ve come. Seeing how far I’ve come excites me and makes me want to see what will happen if I continue to work hard.

FOR THE REST OF SARAH MADUCK’S INTERVIEW AND FOR MORE PHOTOS GO TO: WWW.FITNESSGURLS.COM

This has been a busy year for you, both as a fitness personality and as a model! What has been the most exciting thing so far?First and foremost, I am a new Fitness Gurls Athlete. When I first started my fitness journey I always looked up to Fitness Gurls and was determined to be a part of it and now that I am, I’m loving every second of it. Not only did I get featured in the Swim Issue, the first issue on newsstands, I also landed the cover of the Swim Calendar. What an amazing start to my journey with them. I also recently became a Texas Motor Speedway Sweetheart. Racing is huge in my family so being right in the middle of it is so exciting! I was painted on a B-17 as the nose art, this is something that I will never forget and is really an honor. Only 15 of them are still flying and I’m painted on one!

Is there anything that you are doing now that you wouldn’t have expected a year ago?Honestly, I had no idea my fitness career would take off like it has. I have gotten to shoot with some of my favorite photographers and work with some of my favorite apparel lines. I’m so blessed to work for a company that allows me to have time to chase my dreams.

You have started putting on fitness boot camps weekly throughout Texas. Can you tell us a little about that and what your goal is for the people who attend?Can you tell us a little about that and what your goal is for the people who attend? Currently, I’m located in Addison, TX. I do free fit camps three times a week. It’s just a great way to give back to the community and help to promote a healthy active lifestyle.

What is your top three favorite exercises?Deadlifts, Kicks Backs, and Lateral Raises

Can you give us a snapshot of what your daily diet looks like?- 1 Cup Egg Whites, 1/3 Cup Oats Mixed with water. - Post Protein Shake- 4oz Protein, 1 Cup Green Veggie, and 4oz Sweet Potato protein based snack- 4oz Protein, 1 Cup Green VeggieProtein Based Snack

What supplements do you take?I only use Herbalife supplements - Multivitamin Herbalife- BCAA Aminogen- Pre Workout Prepare- Post Workout Rebuild Strength- Omega 3-Herbalifeline- CLA Proless Duo- Probiaotic Flora Fiber

What is your favorite supplement?Post Workout-Rebuild Strength, it has your BCAAS, Glutamine, and Tri Blend Protein plus it taste like chocolate milk.

What is your #1 fitness tip?Change up your routine! It’s easy to get comfortable but you’ve got to constantly shock your body. Also make it fun. Sometimes people get so caught up in wanting results so fast that they do not enjoy the process.

Do you have a special beauty secret?Water, staying away from sugar and a great skin care line. I’m a true believer in an amazing moisturizer. I have been using Herbalife new SKIN line and my skin has never been better.


Hope Beel is making hearts race al l over the world and that ’s not just because she’s a Texas Motor Speedway Sweetheart in the US! She’s an All-American girl that is undeniably sexy, smart, and successful . We can’t get enough of her which is why were lucky to have her as one of Fitness Gurls sponsored athletes. Hope is extremely driven and motivated to be successful in al l aspects of her l i fe. By surrounding herself with people who have the same goals and mindset, Hope stays discipline and throws out al l excuses. Which explains how she keeps her t ight body al l year around. So, let ’s join Hope and throw away al l excuses and make our own success!

According to your beautiful selfies, you own a lot of great bikinis. Can you give some advice on how to pick the perfect bikini?Buy them from Ravish Sands Swimwear, but seriously she makes it a perfect fit every time. The quality of the fabric is where its at,

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

Are your friends and family supportive of your fitness goals? And how do you balance your fitness lifestyle with the other areas of your life?Yes my family is very supportive, although sometime they may not understand why I’m alway striving to be better, because in their eyes I’m great where I’m at. I’m all about surrounding yourself with people who have the same goals as you, so my close knit group are all fitness enthusiast as well.

What is something about being a fitness model that would surprise most people?You have to stay on track, it’s not always easy, I don’t just wake up everyday ready to eat clean and workout, I really do have to work hard and stay on track. We’re just like everyone else, just working hard to reach our goals. Whats the most embracing movie you’ve seen the most times?Forrest Gump, it was my favorite growing up and anytime its on I make sure to watch it.

How do you feel about Fitness Gurls Magazine being in Australia and New Zealand now?I think it’s incredible, it’s so awesome to see the company expanding. There isn’t a magazine like Fitness Gurls and I’m so

excited for these other countries to get to experience it!

Who’s the most important woman in your life, and what do you consider to be the characteristics of a good woman?My mother, you would never know all the hardships she had to go through. I have learned so much from her and she empowers me to become more everyday. I think a good woman puts others before herself and is always there to support you no matter what.

You have one of the best booties in the fitness industry, what are three key things to creating a beautiful booty?One, Eating! I love food and I don’t limit myself, of course I follow a strict meal plan but when it comes to carbs I never skip. And two, don’t just squat, try lunges, hip thrust, and deadlifts. I love mixing Plyos into my workouts to also help shape the glutes.

When people look at your body, they say its perfect, but what are a couple things your focusing on the make your body even better?I’m far from perfect, I believe you can always better yourself in some way. I’ve always had great leg development but find it hard to build my upper body. So I’m currently focus on building that while keeping my lower body lean.

In 2016, if you can vacation anywhere in the world, where would it be and why?Jade Mountain in St. Lucia, have you heard of this place? It’s amazing! It’s something I’ve always wanted to do! Extraordinary architecture and designPrivate in-room infinity poolUnparalleled views; tranquil environmentDedicated butler, available 7 a.m. to 11 p.m. Adults only; no children under 15600 acres of gorgeous terrain and the restaurant’s organic produce.

What do we have to look forward to from you in the upcoming months?Fitness Gurls is doing a Calandar release party, i’m working on my personal website, and I will be working with my sponsors and bringing some super cool new things for my fans.


HAIR & MAKEUP BY Karen Pang

You are one of Australia’s hottest talents, gracing covers, appearing on reality TV, and DJing in clubs across the World. What do you feel has been your biggest accomplishment so far?Everything! I am so grateful for all the amazing opportunities I’ve been given and what I have accomplished so far. I feel I have worked very hard to get to where I am now but I’m not stopping yet. I have a lot of new and exciting things to come. What is your favorite part about being a DJ? I’m really obsessed with feeding off a crowd. Watching the faces of people when they hear a great track then getting to meet everyone after the show. Also, the ability to create a party in a country or city I’ve never been to really turns me on. It’s such a thrill doing what I do and I hope to never stop performing.

Being a DJ must mean some pretty crazy hours. How do you juggle fitness with your schedule?I have to admit it is very hard! At least three times a week I get 1-2 hours of sleep a night so a workout is the last thing I want to do. The one thing I try to do is book into hotels that have a nice gym that way I have no excuse to not train. What does your daily fitness routine look like?When I am home longer than three days I go hard! I train at any F45 gyms or I go see my brother who is a personal trainer. I focus on circuit training and polymeric exercises as I feel they really work for my body type. For example sprints or jump rope for cardio then go to a class or trainer. I love using the medicine balls for all different exercises like core work and ball slams. TRX bands are great for toning and strengthening my upper body. Lunges are another favorite but I try walking lunges across long stretches of space so I’m not just doing it in the one spot like hotel hallways. What is you have a favorite exercise?I love skipping or jump rope. It burns a lot of calories; it’s easy to do on the road and its fun. From the age of 10 I was skipping in competitions in Australia so I am pretty fast and can do a few tricks. Plus I can take my rope anywhere.

Can you give us a break down of what your daily nutrition looks like?In the morning I like to do a little cardio before I eat. Once that is done I like making different breakfast smoothies with a whey protein, bananas, blueberries and a few supplements. These fill me up and speed up the metabolism. For snacks I enjoy making protein balls or slices with all types of ingredients eg. Almond meal, coconut flour, cacao powder, dates, nuts etc. I try to make a couple a day so I don’t


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reach for anything bad. Lunch and dinners I always have a lot of veggies and protein. I don’t really like red meat or chicken so I stick to fish and tofu. I do splurge almost every day on something sweet but I keep it in moderation. I can’t give up on chocolate or red wine.

What supplements do you take? At the moment I have a great pre-workout supplement “Legend” from a new company GHOST which is launching over the next few months. I also use the GHOST BCAAs while I train.

Why is fitness so important to you?Fitness is so important to me because it makes me feel 150%. If I miss a couple of days without a proper workout I go insane. Fitness to me is routine. It helps with all other areas of my work and keeps my mind focused and alert. Plus it really helps me to sleep when I’m touring.

You must have some awesome music on your workout playlist. What is your favorite music to listen to? When I am training hard out at the gym I listen to my own mixes that I produce for iheart radio dance. You can actually download the app and listen for free.

What is your daily beauty regimen? I have to admit I am terrible at any sort of beauty routine. I just cleanse my face morning and night moisturize and make sure I brush my teeth. I also splurge on facials and massages as touring can get the better of me.

If you were stranded on an island and only could have three things with you, what would they be and why? My brother, clean water and a lighter. My brother can hunt and I can cook.

How do you stay motivated every day to stick to your fitness goals?My job is what motivates me to stay fit. It is very hard to travel around the world, eat random airport food and perform on stage if you aren’t feeling fit or looking good.

If we were to take a peak at your gym wardrobe, what colour would we see the most of? I wear a lot of black at the gym because it covers the concerning areas of the body and hides the sweat but I do love to mix in neon colours.

What is your number one piece of advice for someone looking to have a fit body like you?Always get some sort of advice from a professional. Personal trainers are so great because they push you hard and teach you things that you wouldn’t have a clue about. Stay focused, or gather up some workout buddies to train with you that way you can’t slack off. Also, supplements can also really help with shifting stubborn areas.

What is the next big thing in the future for you?My next USA Summer tour looks to be really exciting for 2016. There’s a lot of new areas of the states that I’ll be DJing at which is going to be awesome. I have a few tracks that I’m working on with some vocalists in the states that are sounding pretty cool and focusing on my radio show for iheart worldwide.

With a burning ambition and a love of fitness, Claire Rae has become the whole package. This Canadian born beauty is 5’4” with a 35” chest, 25” waist, and 35” hips, and is taking us back to “Baby Got Back” days! Since Claire was a small child she tagged along to exercise with her dad, who is a fitness guru himself. In 2003, she entered her first competition in the Manitoba Body Builders Association, where she won first place. Her inspiration came from Monica Brant, a fitness model who won the 1998 Ms. Fitness Olympia. Claire realized her body responded quite well to weight training, and continued to pursue bigger and larger goals within the fitness community. Her motivation comes from her large group of fans and admirers that drive Claire to be the very best she can be. Claire trains four times a week of rigorous HIIT and weight training that gave her the notable 2015 Fitness Gurls Physique of the Year. She has been featured in numerous magazines including Fitness Gurls on many occasions. She enjoys being featured with Fitness Gurls because, “... I can be who I am. Really. I get to have fun and be real.”

What is the biggest lesson you have learned on your fitness journey? The biggest lesson I have learned is just when you think you know everything, you don’t! Each of us has our own struggle and our own way of overcoming those struggles. We are so individual that there is no such thing as a fix all solution for everyone. Each one of us must take the responsibility to learn and grow in the journey, there is no end date for learning.

What are three things someone starting their fitness journey should do right now to begin improving themselves? Get a journal, write down your goals, be ready to learn and apply what you are learning.

What is personally your greatest fitness challenge and what did you do to overcome it? That’s a tough question. There has been a new challenge for each season. Lately, it would probably be consistency in my eating and training. I’ve been traveling a lot and I find that being out of a routine can make things difficult. I try and do my best to get organized as soon as I hit a location and I always plan ahead.

You launched The Body Makeover Movement in 2014. What do you think the secret to running a great organization is?My goal with The Body Makeover Movement is to educate people about their own body. I think the secret is to care about the members and want to see them succeed.

Can you tell us a little about what the Body Makeover Movement consists of? BMM is currently a 3 phase program that is lead by the ebooks that are provided along with new monthly workouts. We run monthly challenges, while working towards grand prizes. We put on photoshoot vacations and a year end competition to keep people motivated and pushing towards their goals. It’s so much more than an online training service. It’s a whole fitness organization that is totally interactive with it’s members.

So many people start a fitness program only to get discouraged and fizzle out. What is different about BMM that will provide long term results? We approach fitness as a lifestyle and journey that should be shared! That’s the difference. I don’t sell scemes or anything that is short term. We talk about real issues and ways of solving health problems the all natural way. Each member is part of a greater purpose in the fitness lifestyle movement we are trying to create. The members are what make the organization awesome.

What do you do to get your physique in that top, former Physique of the Year winner shape? My lifestyle is pretty regular, I don’t fluctuate all that much because my lifestyle is consistent to my goals. I made a goal to live healthy a long time ago and my results are just a byproduct of my vision and actions.

LISTEN TO CLAIRE RAE’S WORKOUT PLAYLIST AT SOUNDCLOUD.COM/FITNESSGURLS

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

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

Glute Bridge - 4 sets of 20Full Deep Squats -4 sets of 10 Deadlifts - 4 sets of 20 Cable Kickbacks - 3 sets of 10 each leg

Resistaband - Kick ups 3 sets of 20 each legStair Stepper - Kick ups 3 sets of 20 each legStep Up Kickbacks - Kick ups 3 sets of 20 each leg

PHOTO BY EVA SIMON

FOR THE REST OF CLAIRE RAE’S INTERVIEW GO TO: WWW.FITNESSGURLS.COM

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Claire gives you tips how shes built her world-class booty.

What keeps you motivated every day to maintain your physique? BMM keeps me motivated. There have been many days in the last year that I’ve really needed a boost. I find that when I am sharing I stay much more motivated. It helps me think outside myself and realize that my actions can help others.

You have been a fitness model and trainer for many years now. What made you decide to pursue fitness as your life passion? I first got started in Fitness when I was young and trying to figure out who I wanted to be. I knew that there were many paths I could take. In my heart, I love helping people and I find satisfaction in knowing that I have a positive purpose in people’s lives. I believed that I was given certain gifts and talents that could help me help others find success, so I followed my heart and here I am today.

How did you get started with bodybuilding?I was inspired by Monica Brant and Oxygen Magazine. I fell in love with the gym at an early age and found that my body responded really well to working out. Soon after I looked up a local Bodybuilding federation and signed up, just to give it a shot.

What is your biggest advice about balancing fitness with everyday life? The biggest and best advice I can give is simplify it. Eat simple foods, go for walks and just do things that you can enjoy. It’s not hard when you enjoy what you are doing. Find activities that you can look forward to rather than making plans that you can’t commit to.

Apart from fitness, what are your other interests and hobbies? I love art of every form. I have been really busy these past couple of years but I love to paint and play music. Now I just listen and admire.

Along your fitness journey, have you ever felt like quitting and if so what/who motivated you to keep going? I believe every athlete at one point during a prep or career has wanted to quit or give up but when you have those moments it’s important to have a good support system and team (includes coach, spouse, friends) by your side to get you through those hard times. I’ve been lucky enough to have 3 people that have helped me through those times. First is my inspiration, competitor and friend Jodie Parker, she has been by my side since I started in amateur shows. The second one was my coach Kim Oddo, who has always been able to listen to me when I had doubts and has always had the ability to calm me down and “trust the process”. Last but certainly not least has been my friend and founder of Blackstone and Prime Nutrition, PJ Braun. I’ve been through some hard times and he has always given me encouragement and a push in the right direction. They all have been blessings in my life and I wouldn’t be where I am without them. What types of cardio has worked best for you? My cardio varies a lot based on if I am home or traveling. I also like to keep my body thinking. When it comes to cardio, I either do step mill or vary the different settings or outdoor activities in different environments. Incline treadmill, usually at a level 10 setting or higher with a 4.5km or greater speed. I’ve come to find out each treadmill brands are calibrated at different speeds, meaning a 3.5 speed on one isn’t the same as 3.5 on another (learned this the hard way traveling, especially in different countries). When I set the speed, I want a fast pace walk, that’s the speed I set it for. My favorite is outside cardio. Nothing is better than going outside for a good walk, hike or finding a good hill to run or stairs to climb. What supplements do you use and what are some of your favorites you recommend? The misconception is that everyone is on “something” in this sport which is not true at all. With the right diet and dedication you can achieve your goals with being consistent and with time. I’ve searched a long time to find supplements that work best for me. Most people don’t understand that everyone is different and what might work for me doesn’t work for another. I use all Blackstone and Prime Nutrition products. Reason for this is they have come out with a woman’s line of multivitamins and supplements that are actually beneficial all year round even if I wasn’t competing. The research and studies that back their products are amazing and has truly helped me achieve the physique I am looking for.

Some of the products I use are: All from Prime Nutrition: ●Vibrance (multi vitamins for hair, skin & nails) ●Phytoform (super greens powder) ●Intra-MD EEA+ ●Omegas When you look back, is there anything you would change on the road to achieving your goals? We all have the “what ifs” in our lives, we are human, who doesn’t have those thought? However, to change anything in my past would change the position I am in today. I believe everything happens for a reason and whether it’s good or bad it makes you who you are. I have learned a lot from the experiences in my past and it has only made me a better woman today. The key is, don’t dwell on the past, learn from it. What’s a tip you would give a person just starting their fitness journey?There are a few things I would tell them. First, never give up on your goals and dreams. Two, find a QUALIFIED and

experienced coach in your division and sport. Three, only listen to that coach and don’t go ask a 100 different people their opinion because you will get 100 different answers and all that will do is confuse you.

What’s next for you? At the moment, I have a few shows in mind but we will wait and see. Right now, I am just focused on getting fully settled with moving to the states and adjusting to my new job. My main goal is to stay healthy and comfortable in my skin all year round. I like my curves and I like what I bring to the stage and as long as I keep happy and healthy that is what is important.


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How did you get started in fitness? After graduating with honors in Kinesiology on a scholarship for Volleyball at UNB, it was time to become an adult and find a career. My passion for health and fitness lead me to working full time in the fitness industry as trainer, nutrition and group exercise instructor. However, I felt that I wasn’t being challenged to my full potential. I wanted to put all of my knowledge, skill and physical capabilities together and diverge into something that was going to encompass 24 hour a day commitment. Fitness Model & Bikini Competitor was my new vision of fitness, and I went to work transforming my marathon physique, into the most accomplished IFBB title holder in the world, with 4 international wins, including a back-to-back Arnolds, UK Olympia & CBBF National Championship wins. How do you stay motivated in your career? I stay motivated by the incredible support system this industry has built, through social media, such as Instagram, Facebook and my Fitness Gurl fellow athletes! I also have the most incredible team of sponsors who are always there to support and push me when needed. A big motivator is my Team Bunny girls and seeing them progress and transform, whether for a competition, wedding or everyday life. You’re one of our newest Fitness Gurls Sponsored Athletes, why did you decide to join Team Fitness Gurls? When I got the call to be a part of Fitness Gurls, I was over the moon. I have looked up to fellow Fitness Gurl athletes such as Clara Rae & Hope Beel… in awe of their physique, business & how they conduct themselves on social media. In January 2015, I wrote on my vision board… Become a Fitness Gurl Athlete! One year later, I am honored to be a part of the team on an even closer level. I decided to join team Fitness Gurls because of the supportive network the company encompasses. From the other athletes, to photographers, to CEO Jason. The content Fitness Gurl provides is informative, up to date and above all classy. Who wouldn’t want to be a part of this dynamic team!

What was your biggest challenge in your fitness journey? The biggest challenge I face in the fitness industry is accepting things take time and you have to earn it. I am a type of person that likes to reach my goals right away and not wait for ANYTHING! Throughout my childhood I would always get things accomplished as quickly as I could, whether it was homework, workouts or my university degree; to see what else I could do. During that time I rushed through everything, not giving myself the time to reflect and enjoy the journey. I had the same approach in fitness, wanting my Pro Card the first year I competed. It is now 4 years later, and still no title, however, during this whole journey, I have so many memories and opportunities arise; that I now see the card was just a small facet of my journey in fitness. Life is long, and fitness will always be a part of my life. My challenge to make it last as long as I possibly can after recently being diagnosed with MS. How does your typical week in the gym look? Sunday: OFF Monday: Fasted cardio 20 minutes / Legs Training Tuesday: Team Rowing Sesson / Back & Shoulders PM Wednesday: Rowing AM / Glutes & Hamstrings Thursday: Arms / Back / 30 min cardio Friday: Fasted cardio 20 minutes / Legs Training Saturday: Conditioning

We are all well aware that training at the gym involves incorporating various exercises targeted to different body parts between our neck and ankles. We push and pull hundreds if not thousands of pounds weekly to build, shape and sculpt our bodies to a specimen of strength and dedication to meet our aesthetic desire. But why is it that the first thing people divert their eyes to when they ask if you work out are your arms? They gesture to your biceps and give their interpretation of a front double bicep expecting you to monkey see, monkey do like a trained animal at the zoo. It can be: a) somewhat insulting because your biceps are just a fraction of what makes up the hard work you’ve put in or b) humbling because you have so many other incredible parts to your physique, but your biceps aren’t one of them. Look no further my friend because we have 15 of the best exercises for bigger biceps. Throw these exercises in your routine and the next time a civilian asks for you to flex your biceps, you will do so like a showman who trained like an animal!

1. EZ BAR PREACHER CURLa.) Holding an EZ bar inside the inner bend, seat yourself at the preacher bench and rest the back of your upper arms against the pad and your chest pressed behind (this can also be done standing if the bench does not adjust properly to your height). b.) With elbows bent and bar raised in contracted position at shoulder level, slowly lower bar down with a 4 second count until arms are extended. Quickly raise bar up in one second and pause for one second in contracted position.

2. SEATED INCLINE DUMBBELL CURLSa.) On an incline bench adjusted to 45 degrees, lay back with a dumbbell in each hand with palms facing forward and arms perpendicular to the ground.b.) Without moving upper arms, focus on using the biceps to curl weight up, pause for one second at the peak contraction and then release in a controlled manner back to the start position.

*this exercise may be performed with alternating arms Standing Barbell 21s

3. LAYING INCLINE BARBELL CURLS a.) On an incline bench adjusted to 45 degrees, lay chest down with the barbell and let it hang straight down so that your arms are perpendicular to the ground. Focus on your biceps lifting the weight while maintaining perpendicular from your shoulders to the elbows.

b.) Contract your biceps at the top for one second and release back to start position in a controlled manner.

4. STANDING HAMMER CURLS a.) Stand tall and let your arms fall to your sides with a dumbbell in each hand (select a weight you max out at 10 reps with).

b.) With your elbows maintaining position close to the body, raise both dumbbells to reach maximum 10 reps. Rest for 10 seconds and repeat. Repeat until only 6-7 reps can be reached without sacrificing form.

5. CONCENTRATION CURLS a.) Sit on a flat bench with legs spread slightly apart. Hold a dumbbell with the back of the working arm rested on the inside of the same leg. b.) With arm extended towards the floor, focus on using the bicep to curl dumbbell up to contracted position while keeping upper arms stationary. Pause at the peak for a one second contraction and release back to start position.

6. STANDING BARBELL CURLSa.) Holding a barbell with hands placed shoulder width apart and palms facing up. Stand tall and look straight ahead.b.) Curl barbell up by contracting biceps while keeping elbows close to the body and upper arms perpendicular to the ground. With a 5 second count, return slowly back to start position.

7. STANDING BARBELL 21Sa.) Holding a barbell with hands placed shoulder width apart and palms facing up.

Stand tall and look straight ahead.

b.) Curl barbell up halfway (until elbows reach 90 degrees) and lower back to start position for 7 reps. Bring barbell all the way up to the top and lower to the halfway point and curl back up for 7 reps. Finally, beginning from the start position, curl barbell all the way up to the top and lower for a full range of motion for 7 reps.

8. STANDING OVERHAND EZ BAR CURLa.) Hold an EZ bar on the outer part of the outside bend of the bar, palms down. Let arms rest at your sides and EZ bar at the front of your thighs.

b.) While maintaining elbows close to your torso, focus on the biceps to curl bar up towards your chest. Pause for one second and in a controlled manner back to the start position. * this exercise may be performed in a “21” fashion like the previous exercise

9) ROPE HAMMER CURLa.) Attach a rope attachment to the lowest level of a pulley machine and hold the rope with palms facing each other. Stand about a foot away or until the cord is taut while holding the rope with arms straight down in front of your thighs.

b.) Using your biceps, curl rope up towards chest while keeping your arms between your shoulders and your elbows perpendicular to the ground. Pause for one second at the top and contract your biceps. In a controlled manner lower back to the start position. 10. DOUBLE BICEP CABLE CURLa) Adjust the pulley on each side slightly above the head and attach the appropriate handle. Select appropriate and same weight on each side.

b.) Grasp each handle and position yourself in the middle between the two pulleys with arms extended. Keeping chin parallel to the ground looking straight ahead, use biceps to



pull handles toward your ears. Release back to start position.

11. SINGLE ARM PREACHER HAMMER CURLa.) On a preacher bench or an incline bench adjusted to the same angle, sit or stand with the back of your upper arms resting on the bench, elbows bent and holding a dumbbell with the palms facing the center of your body.

b.) In a controlled manner, lower weight until your arm is extended while keeping tension in the bicep. Use the bicep to bring the dumbbell back up to start position ending with a squeeze of the bicep.

12. DUMBBELL CROSSOVER CURLa.) Stand tall with a dumbbell in each hand at your sides. Raise working arm while maintaining the palms to face your body, towards the opposite side chest by contracting your bicep. At the top, squeeze your bicep and slightly twist palm towards your face for an added contraction. Repeat on opposite side and alternate.

13. ALTERNATING SEATED DUMBBELL CURLa.) Sit at the edge of one end of a flat bench with a dumbbell in each hand. Raise one arm using the strength of your bicep with your palm facing you at the top. Contract for one second and release back down. Repeat on opposite side.

* the seated position lessens the tendency to

use momentum to raise the dumbbell

14. STATIC HOLD ALTERNATING DUMBBELL CURLa.) Stand tall and let your arms fall to your sides with a dumbbell in each hand. Raise one arm by focusing on using the bicep to curl dumbbell up to the top. Contract the bicep at the top.

b.) Once arm is in contracted position, raise other arm to contracted position and release the first arm. Repeat.

15. LYING CABLE CURLSa.) Attach a straight bar to a pulley and adjust to the setting closest to the ground. Lay down on a mat and place your feet on the frame of the machine with legs extended and hold the bar with palms facing up.

b.) For the start position, your arms are extended and head resting on the mat. Use your biceps to pull the bar towards your chest while maintaining upper arms close to your body. Pause at the top for one second and slowly lower back down while keeping the tension in your biceps.

3 Mistakes to AvoidSWINGING & HURLINGWhen you were a kid, the hurling might follow some vigorous swinging but as for trying to make some gains, swinging a weight that’s too heavy up will do you more harm than good. You can tear or pull a muscle or injure yourself in other multiple ways. Ditch the ego and the heavy weight for a lighter one and watch your form. The latter is much more impressive and you won’t be “THAT guy” at the gym. OVERTRAININGWe all know you’re driven to get those massive twin peaks to rival the Swiss Alps. Heck, we want you to get them too! But hitting them too often too soon will hinder its growth. If you over train a body part, it means you’re continually tearing the muscles without ample time to regenerate itself. You also increase the risk of the chance of injury. Without much needed recovery, you’re actually weakening your muscles, not strengthening them.

SPEEDSometimes we may not notice that we’re cranking out our reps way too fast. This increases the possibility of using our body’s momentum to swing the weight (as mentioned above). It also causes us to forget to contract our muscles at the top of the exercise and maintain the tension as we’re letting go. Both very important components of fully engaging the muscles involved and giving the exercise its full potential.

HAIR & MAKEUP BY TWO CHICKS AND

SOME LIPSTICK

Holly is wearing Better Bodies shorts betterbodies.se

1. SCHEDULE IT IN – I go to sleep each night knowing what time I train the next day. I am mentally prepared to exert myself for that 1-2 hour session and I book it into my schedule as I would any other meeting or appointment. No excuse.

2. FUEL YOURSELF PROPERLY – As I have grown mentally, physically from day one of training, I know now that if my diet and supplementation are in line with my training goals, I will undoubtedly be able to accomplish anything I set out to do. All health, happiness and achievements start with how you fuel your body.

3. CONSISTENCY – Everybody wants everything instantaneously; quicker, better, faster. If you consistently fuel and train for success you will reach your goals, you will feel accomplished and the lessons learnt through your unique journey will serve towards personal growth and long term success. A quick fix is usually an onset to a mental, emotional and physical roller coaster that you do not want to be on.

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

5. ACCEPTING IMPERFECTION – Perfect is a scary place. Right and wrong are not words that are allowed in my club by the staff. There are so many dictators that believe in certain methodologies. Every individual learns uniquely and as long as you are loving yourself at every step of the journey, that is what health and fitness is all about!

6. WILLINGNESS TO LEARN, GROW, ADAPT – When we know better, we do better. There are always new studies coming out and new and fun ways to find fitness. Be open to always learn new things and never be afraid to look funny doing it. Sometimes the goofiest looking exercise, movement, dance, is the best feeling and most therapeutic. Overcome complacency and be open to change.

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

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

I train with a Personal Trainer at my club every morning Monday – Friday. I never know exactly what I will be doing that day. I know the split that we are working on, on a weekly basis at that time, but the exercises performed for that body part will changes dependent on how I am fueling, supplementing and what adventure I am working towards next. Currently I am 2 months post photoshoots and am training towards a lean physique and increased muscle mass for my upcoming shoots at the Olympia, where I will represent my sponsor Magnum Nutraceauticals.

MONDAY // Hamstrings- German Volume Set Stiff Leg Deadlift – 20 @ Warm up with bar, 10 @10 - Laying Hamstring Curl – 4 @ 12-15- Sumo Squats w/ Olympic Bar – 4 @12-15- Single Leg Deadlift w/ Dumbbell – 4 @12-15 per leg

TUESDAY // Posterior Upper Body- Pre Exhaust Wide Grip Pull Up – 3 @ 8- Seated Row – 4 @ 15- Bent over Olympic Bar Row – 20 @ Warm up with bar, Weight up to find 6 rep max, 4 @ 6 rep max- One arm dumbbell Row – 4 @10 / side

WEDNESDAY // Quads/Glutes- German Volume Set laying hip thrust at smith machine – 10 @ 10- Kick Backs – 4 @10- Squats – 3 @ Failure- Front Squat – 4 @10- Plyo Box Step Ups – Hold dumbbell in one hand and step up to the alternate side – 3 sets of 20 per leg- Seated Leg Extension – 2 @ 5 Quick, 5 resisted, 5 quick + 2 @ Strip set

THURSDAY // Anterior Upper Body- Dumbbell Hammer Curl – 4 @ 10- Cable Lateral Raise – 4 @ 10- Ropes – 4 @ 30 seconds- Straight Bar Cable Bicep Curl – 4 @ 12- Seated Press – 4 @ 8- Javelin Press – 3 @ Failure FRIDAY // Glutes - 100 Pop Squats- 90 Mountain Climbers- 80 Bicycles (abs)- 70 Skate Lunges- 60 Hip Thrusts- 50 Glute Kicks/leg- 40 V Sits- 10 Sprints

HOLLY BARKER’S WEEKLY WORKOUT SCHEDULE

- Monday morning and Saturday morning hikes- Tuesday through Sunday (exception Saturday) -Summit Cross Trainer or Power Mill for 30 minutes

This stack is enabling me to implement new foods and increase my caloric intake with-out causing a rebound effect from being shoot ready. It allows me to transition into my lifestyle and is giving me lots of energy and strength to power through my workouts and my entire day with lots of energy, low stress and zero crash. – HOLLY BARKER


FITNESS GURLS MAGAZINE | FITNESSGURLS.COM 53

If you have been lifting weights for some time or have been reading bodybuilding magazines and journals, you have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them since you have seen that super setting can help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset, etc. We will discuss just these 3 of the more popular supersets in this article.

ANTAGONISTIC MUSCLES SUPERSETAn antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

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

By performing with an isolation exercise first (flyes), you pre-exhaust the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

POST & EXHAUSTION SUPERSETAnother version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 or 3 months and watch your muscles explode with big massive muscle growth.


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

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

To see if you can research your way to clarity, you hop on Google, only to be bombarded with ads pushing the “10-day juice cleanse” that celebrities swear by, the “Top 10 foods to NEVER eat,” and Dr. Oz’s new magical weight loss pill that promises to blast through fat like the Kool-Aid mascot blasts through walls. At this point, you’re about ready to settle for a detoxifying colon cleanse followed by a $10 dollar concoction of non-GMO, organic kale, water, and cardboard. THE REAL SECRET TO WEIGHT LOSS – NO SECRET AT ALL! It’s no wonder that so many people who set out to lose weight ultimately fail. They fall victim to confusion and sensational claims. The diet industry profits from this confusion, peddling magical potions, pills, and fad diets that all distract from the real secret to weight loss.

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

Most people know this, but they still haven’t accepted it as fact. That weight loss is purely a function of calorie intake has been proven time and time again, most famously by Mark Haub, a professor of human nutrition at Kansas State University. In 2010, Haub limited himself to 1800 calories per day, with two-thirds of those calories coming from Twinkies, Hostess donuts, Oreos, Doritos, and sugary cereal. After 10 weeks on this “junk food diet,” he shed 27 pounds and nearly 9 percent body fat.

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

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

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

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

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

1 GRAM PROTEIN = 4 CALORIES1 GRAM CARBOHYDRATE = 4 CALORIES1 GRAM FAT = 9 CALORIES

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

The only rule with flexible dieting is that you must consistently hit your macro goals each day. It doesn’t matter what food supplies the macros, and because no specific food is off limits, flexible dieting is also known as IIFYM (meaning, any food is okay to eat “If It Fits Your Macros”). The main benefit of counting macros, rather than just counting calories, is that you can increase the possibility that weight being lost is from fat rather than muscle. Getting enough protein is critical for maintaining muscle mass when cutting calories, which will not only keep you stronger and looking good, but will also help prevent your metabolism from slowing. By counting grams of carbs you’ll make sure you have enough energy to hit the gym hard, and by counting grams of fat you’ll make sure you stay satisfied maintaining muscle mass when cutting calories, which will not only keep you stronger and looking good, but will also help prevent your metabolism from slowing.

YOU’VE REACHED THE POINT WHERE IT HURTS TO LOOK IN THE MIRROR– YOU DON’T LIKE THE WAY YOU LOOK IN YOUR CLOTHES AND YOU REALLY DON’T LIKE THE WAY YOU LOOK OUT OF THEM. BEING UNCOMFORTABLE IN YOUR OWN SKIN IS A TERRIBLE FEELING AND YOU’VE DECIDED THAT IT’S TIME TO MAKE A CHANGE TO YOUR DIET.


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

Lunch:- 6 inch whole grain turkey sub sandwich w/ mayo- Personal bag of Lay’s classic potato chips- ½ cup flavored fat-free Greek yogurt

Snack:- Protein Shake - 1 cup strawberries

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

10 grams15 grams2 grams5 grams

20 grams2 grams12 grams

30 grams




4 grams2 grams


5 grams

4 grams

14 grams 10 grams

2 grams

5 grams1 gram 14 grams

7.5 grams

1.5 grams4 grams

7 grams 1 grams

3 grams

5 grams5 grams

ProteinFood

Daily Total

Carbs Fat Fiber

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

Flexible dieting means being able to eat the foods you love (for example potato chips and ice cream) as long they fit within your designated macros. This is welcome news to fad dieters and fitness competitors everywhere, who can now ditch the rigid diets that confined them to eating from a list of ten foods out of Tupperware reeking of tilapia.

But to eat the not-so-healthy foods you love while hitting your macro targets you must pay attention to serving sizes, and the bulk of your diet must consist of nutrient-dense, whole foods. For example, if you were to eat huge serving sizes of ice cream you’d quickly blow through your fat and carb macros while falling short on protein! And without incorporating a certain amount of healthy vegetables, fruit, and whole grains, it would be next to impossible to meet your fiber goals through food. Using moderation, the flexible dieter is able to honor food preferences while learning to gauge serving sizes. Takeaways - Why Flexible Dieting Works?

FLEXIBLE DIETING WORKS BECAUSE IT IS: EFFECTIVE-- Macronutrient tracking ensures that you‘re restricting calories to lose weight and that you know how to adjust if you lose weight too quickly, plateau, of start gaining weight.-- Meeting individual macronutrient targets ensures that you’re losing weight mainly as fat, not muscle, and that you’re getting enough carb-energy to kill it in the gym. FLEXIBLE-- There are no off-limit foods. You can eat all the foods you love in moderation without the guilt. Eating a Snickers bar is no longer a diet fail.--You can enjoy eating socially and don’t have to be “that person” who avoids gatherings or totes homemade food with them in Tupperware containers or ziplock bags. PERSONALIZED-- Flexible dieting is customizable based on your tastes and preferences. If you enjoy getting all of your macros from nutritious, whole food sources more power to you! But if you crave tasty, less nutritious foods, these can be eaten in controlled quantities without sabotaging your weight loss goals.-- If you’re a person who has trouble eating tasty foods in moderation, you may choose to meet your macros primarily with foods that you find more satisfying and filling.-- If you’re on a special diet for personal or

medical reasons- i.e. vegetarian, vegan, gluten or dairy-free — you can still flexible diet. Just meet your macros with the foods you can eat! SUSTAINABLE-- A diet won’t work unless you can stick to it. Because flexible dieting is “flexible,” it’s something you can do long-term to not just get lean, but stay lean. -- You learn to be mindful of portion sizes, protein, and fiber intake, and you also gain general awareness of what foods are higher in calories. -- Because you don’t have to completely abstain from the foods you crave, you can break the restrict-binge cycle. This won’t be the last time you see that Snickers bar, so you don’t have to scarf down ten in one sitting!

HOW TO GET STARTED:Determine your macros for weight loss-- The easiest way to set your target macros is to visit a website with a macronutrient calculator, such as IIFYM.com. After plugging in your information, you’ll receive your numbers. Keep in mind that this is just a starting point, and you may have to adjust your macros based on your body’s response. START TRACKING-- Make an account with MyFitnessPal, MyNetDiary, or a similar tracking app. Enter the type of food and serving size (measure or weigh

using a food scale), and the app will track your macronutrients for you. Just keep in mind that the accuracy of your numbers depends on entering serving sizes precisely.

Note: Do not use the macro numbers automatically provided by MyFitnessPal as daily targets – they are too low in protein. You will want use MyFitnessPal simply as a tracking tool to help you meet the macros assigned by your chosen macronutrient calculator. ADJUST YOUR MACROS BASED ON YOUR BODY’S RESPONSE-- Weigh yourself in the morning on the same day every week. If you don’t start losing weight after the first few weeks, cut your calorie intake by roughly ten to fifteen percent. You can do this by lowering both carbs and fat, with the greater portion being cut from fat if you’re more active, and carbs if you’re less active.-- Pay attention to how you feel. If you’re performance in the gym is suffering and you’re dropping weight too fast, bring calories up slightly by increasing carbs and fat.

A FINAL WORD ON FLEXIBLE DIETING:In taking control of your body for the rest of your life, keep your eye on the prize—the long term goal! Don’t get caught up in minor issues like when or how often you should eat. As long as you hit your macros consistently, in a way that is convenient and that you feel good about, you’ll not only get that dream body, but will keep it.


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

KATIE COLES, MS RDN CPT i s a diet i t ian and personal t rainer.

She serves as the BioLayne diet i t ian for Layne Norton and

owns The F it Diet i t ian LLC. For diet coaching and consults v is i t

www.thef i tdiet i t ian.com.

Every bodybuilder and fitness centhusiast knows that you must eat enough protein for muscle growth. Without the amino acids of protein, your muscles cannot grow no matter how hard and often you train your. Protein is the building block of muscles and there are no other nutrients to substitute protein for muscle growth.

It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. That is a lot of protein which many people cannot get in their normal dietary meals and protein supplementation is often necessary. Without eating enough protein, all your muscle building training in the gym will be futile. Such a waste isn’t it?

So when is the best time to eat protein to optimize muscle growth? How and which type of protein should you eat to get spectacular muscular growth?

** Eat protein first thing in the morning ñ After a good night’s sleep, your body is in a catabolic state. That means your body is burning your muscle for energy since your glycogen store is low. So eat quickly digestible protein such as whey protein the first thing in the morning even before you brush your teeth to prevent your muscle wasting away or catabolism.

** Eat protein between your meals ñ To keep protein flowing in your bloodstream

so as to feed your muscles continuously throughout the day, take casein protein in between your meals. Casein protein is slow to digest and as such will continuously release protein into your bloodstream to feed your muscles for many hours in between your meals. In this way, your muscles will be constantly receiving protein throughout the day.

** Protein before/after gym workout -- It is a known fact that eating fast to digest protein such as whey protein before your workout will promote muscle growth as your muscles are being fed as you training to build muscles. Then take whey protein again after your workout along with some carbohydrates to repair your muscle cells after you have damaged them during your workout.

** Protein before bed -- Since you will be going without food for many hours when you sleep and muscle building is at its optimum when you sleep, you must encourage your muscle to grow by eating casein protein before you sleep. As casein protein is slow to digest, it will continuously feed your muscles for as long as seven hours when you sleep and thus encouraging your muscles to build and grow.

So now that you know when is the best time to eat protein and to encourage building muscles, follow these tips and see your muscles growing like you have never seen before.


Who doesn’t love eating raw cookie dough straight from the bowl? I think most of us do! But we all have to agree we don’t like the calories, raw eggs and processed sugars! When i made a huge lifestyle change about 2 years ago, my diet changed to but my sweet tooth didn’t! I love cooking and being creative in the kitchen, so that compelled me to come up with an easy and guiltless cookie dough recipe. One we could eat while you make it. Ta-Da! 6 Simple ingredients and you have yourself a treat you don’t have to put down! Now i make this almost every week to satisfy any sweet tooth cravings or as dessert for friends and family. The feedback has been phenomenal and no one can believe its tastes that good while being good for you. The beauty about this recipe is you can get even more creative and add a variety of things to your liking, cocoa nibs, nuts, dried fruits etc. Let your cookie dough tastebuds go wild! ALSO FUDGY BROWNIES AND COCONUT CREAM TOPPING:Preheat oven to 350. Lightly grease a 9x13 pan. Blend all brownie ingredients until smooth. Pour batter into pan and bake for 20-25 min or until tooth pick inserted in the center comes out clean. Let completely cool. RECIPE:1/2 Cup Stevia 2 Eggs1 Tsp Vanilla Extract Pinch of Salt

1 1/4 cup Cocoa Powder 1 1/2 cup Unbleached Baking Flour 1 Tsp Baking Powder1/2 Cups Coconut Oil or Salt Free Organic Butter


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