What happen when Fitness Gurls Magazine takes 4 of the most inspiring models (Ana Delia, Hope Beel, Claire Rae & Meredith Mack) to Kauai, Hawaii? _____________
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18 Tiffany Gaston
Fitness model, mom and author Tiffany Gaston is our Gym Crush and much more.
22 The 5 Best Female Action Stars
These 5 actress kick more ass than the men. The best action stars today.
27 The 4 Best Workout Albums
Who needs a playlist? These 4 albums will get you going throughout your workout.
29 Arianny Celeste
Arianny Celeste’s new workout column for Fitness Gurls Magazine.
34 Brittney Palmer
Fitness is a big part of her life. Fit Tips by UFC Octagon Girl Brittney Palmer.
40 Swimsuit Issue 2016
Featuring: Nikki Blackketter, Jen Heward, Heidi Somers, Lauren Drain, Lauren Abraham, Whitney Johns, Karen Pang, Courtney Gardner, Karina Elle Jessica Arevalo and many more.
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PHOTOGRAPHY BY LHGFX PHOTOGRAPHY WWW.FITNESSGURLS.COM
HOPE, ANA & CLAIRE BIKINI BY RAVISH SAND HAIR & MAKE UP BY RAIN COSMETICS TORRIE WILSON BIKINI BY VITAMIN A HAIR & MAKE UP BY KAREN PANG
WE’RE BACK - the 2016 Fitness Gurls Swimsuit Edition is here! This year we went all out to bring you the hottest women in fitness from some of the most beautiful locations. Launching this issue are our Fitness Gurls Athletes and fan favorites, Claire Rae, Ana Delia de Iturrondo, Hope Beel, Michelle Lewin and Torrie Wilson who spent a week together at different locations across the beautiful island of Kauai, Hawaii and also in parts of California. The breathtaking shots from these trip were made possible by the dream team collaboration of Ravish Sands Swimwear, Rain Cosmetics, Go & Glow Tan, Jeton Fashion, and of course the talented LHGFX Photography. Our bikini clad fit beauties proved to be a hit with the locals of Kauai, and many unforgettable memories were created during this epic trip.
BIKINI BY RAVISH SANDS SWIMWEAR MAKEUP BY SHAYLA PEREZ FOR RAIN COSMETICS HAIR BY JETON FASHION TANNING BY GLOW & GO ORGANTIC SPRAY TAN ***
SPONSORED ATHLETE
We didn’t stop in Hawaii - these pages check you in at dream destinations like Miami Beach, Malibu and Las Vegas where we found the most beautiful bodies in fitness. Allow the 2016 Fitness Gurls Swimsuit issue to be your passport to the hottest women in fitness.
Editor-in-chief Jason Miller Creative Director Jessica Chuckran Editorial Director Karen Pang Graphic Designer Brett Monk Social Media Corey Bell For Advertising
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You don’t have to be The Rock or Jason Statham to be a pretty bad-ass action star. These 5 women are beautiful, fierce and are the biggest action stars today.
With over 84,000 poses in yoga to choose from for practice, yoga enthusiasts and practitioners might be left confused on just which ones are the most important. We help you out. 16 | FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM
Don’t have time to put togther a playlist for your workout? Don’t worry, we put together a short list of 4 albums that you can just pop in to keep you movin; throughout that workout. Enjoy.
You grew up with an athletic background being a gymnast and a runner. What made you decide to go the route of the subjective sport of physique competitions? I began competing in the sport of figure because I felt it combined my love of lifting and the muscular genetics I was born with. Instead of fighting what my body could do, I began to embrace it and challenge myself even more, which was extremely satisfying. Chasing after my best physique each next show became very rewarding. What would you say is the easiest part of contest prep for you and what is the most difficult? Surprisingly, the easiest part is eating right and training hard, because I am driven to constantly push my limits and better myself. But in doing so, I love how great I feel and how my body looks which was not always the case. I love to see what my body can do when I truly put the grind on it. Maintaining the intense lifestyle of contest prep was extremely challenging when I was competing on the national circuit because I have 3 children and my oldest was playing travel softball, which meant I was missing out on lots of her tournaments due to my own hectic travel schedule. I began to feel
overwhelmed, but most of all guilty for the time I realized I would never get back. My family is my number one priority, so that was my major determining factor in stepping down after a long run in 2012 and 2013. For the most part, you follow a Paleo diet. Did you go through other various ways of dieting before following Paleo? What’s the main reason you do the Paleo diet? I have been Paleo for over 4 years now, with the exception of my time on the figure circuit when my coach had me on a small amount of grain to help grow and fill out my muscle. I really stumbled upon this lifestyle by accident and when I realized all of the incredible health benefits along with how terrific I felt. In addition, it’s the easiest, most mindless way I’ve discovered to remain lean year round and not stress in social situations.
TO GET FULL AND SCULPTED ARMS AND DEFINED ABS LIKE TIFFANY’S, TRY THIS ARM AND AB ROUTINE IN YOUR WORKOUT! >> Seated Incline Dumbbell Hammer Curls 2 Sets of 20 Reps
>> Barbell Curls 10 Reps Super Set with Machine Cable Double
>> Bicep Curls 12 Reps for 3 Sets Total
>> Close Grip Bench Press 8-10 Reps for 3 Sets
>> Decline Skull Crushers 10-12 Reps for 3 Sets
>> Rope Crunches 15 Reps Super I fell prey to an eating disorder at a young age and until I had a true understanding of how important diet is in addition to your efforts in the gym, I was just damaging myself. Now I eat to fuel my body healthfully, rarely count calories or measure food unless I’m prepping for something and enjoy lots of balance. This was not easy to come by, but I’m by far the happiest and healthiest I’ve ever been.
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Set with V Ups 12 Reps for 3 Sets
>> Decline Leg Lifts 20 Reps for 3 Sets
>> Hanging Leg Raises 12-15 Reps for 3 Sets Hold for 1-2 seconds when Legs are at Top Contracted Position
Top & bottoms by VICTORIA SECRET PINK
How do you teach your kids about healthy eating? Or do you let them just be kids and enjoy some of the food kids typically eat? By example of course! Ultimately, I do realize they are kids and I’m not too insane about it since they are all very active. I always provide healthy options for things they enjoy or make cleaner versions of their favorite kid foods. I have seen them regulate themselves more because knowledge is power and I am constantly educating them on how important the fuel is we feed our bodies. I see they feel the difference when they eat junk and how it pertains to their performance in sports, so ultimately it’s working! What kind of training do you mainly do and do you incorporate other genres of fitness such as Crossfit, yoga, Pilates etc? Do you have specific splits for weight training? If I am not preparing for something specific, I mainly train instinctively, as I like to call it. That simply means I don’t follow a specific plan, but I will generate a workout based on what I’d like to focus on that particular day. If I’ve been working to bring my legs or glutes up, I will incorporate as much as 3 or 4 days of training that will focus on those areas. I have let other parts of my body calm down, like my shoulders, since I am not standing on a figure stage anymore. I mainly perform old school isolation exercises with a nice mix of functional training exercise in to keep it fun and fresh. I mainly strive for symmetry, because I love having a well-balanced physique.
One-piece by FREE PEOPLE
Bigger and rounder booties are all the rage right now. What are your favorite glute exercises you can share with our readers for a fuller bottom? I add plyos into my HIIT cardio or in between sets, along with lots of walking barbell lunges, every variety/style of squat, hip thrusts and I’ve had to omit some of the running I enjoy, unless it’s sprints, since it flattens out my hard work! We know that there are not enough hours in a day as it is. With a family and competing, how do you maximize your time? Prioritizing is a must for me! Since meeting my own needs is every bit as important to me as taking care of my family, I make sure to get it in whenever and wherever possible. That typically means I’m getting up very early to train or get the gym once the kids are in school. I do the best I can and I certainly don’t expect perfection, because there will always be speed bumps. Holding myself accountable is something I’m very good at because ultimately, my mood suffers when I don’t make time for the things important to me and that has a ripple effect on those around me.
A lot of people view you as both mentally and a physically strong woman. Have you always been this way and do you ever have weak moments? I certainly have and that is the precise reason behind writing my memoir, “From Broken to Badass”. From dealing with disordered eating, body dysmorphia, depression, anxiety and an abusive relationship, I have come out the other side stronger than ever. I was not always this woman you see standing tall and
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confident. I had a crushed spirit and it took me many years to recover from. I think there’s so much value in sharing that very painful side of my life because it has allowed me to heal on a deeper level, let go of my past mistakes and hurts, and hopefully shed light to another facing similar challenges. We all have a story and if you think you can help someone else with yours, there’s a meaning and a lesson to having gone through it.
Top & bottoms by VICTORIA SECRET
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The sound incredible and are a true joy to listen to. With its precision, speed, and clarity, the Bravo’s highlight appreciable detail and energy in music tracks across a wide selection of genres. These headphones are also exceptionally affordable for packing electrostatic drivers, and we love how the dynamic drivers pump out lows that are balanced with the mids and highs.
Detroit-based watchmaker Shinola is doing something pretty unique: hand-making watches in the United States, right down to the quartz movements contained within. The startup’s founding team includes some who worked for Swiss movement maker Ronda previously, and they built the company by flying in high-tech watchmaking equipment from Europe, as well as experts to train their Detroit-based workforce in the fine art of assembling timepieces.
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Buy it here: $550; SHINOLA.com
Whether it is glam or action you are looking for, Charilize Theron has delivered the goods in her films and on the runway. To the fast action pace of Mad Max: Fury Road, to some of her early movies such as The Devil’s Advocate, this babe acts tough, and looks hot while doing so. goods in her films and on the runway. To the fast action pace of Mad Max: Fury Road and the up-coming Fast 8, to some of her early movies such as The Devil’s Advocate, this babe acts tough, and looks hot while doing so.
Notable Movies: Mad Max: Fury Road, Æon Flux, Prometheus, Snow White and the Huntsman, The Huntsman: Winter’s War, Fast 8 (Coming Soon) 22
With over 84, 000 poses in yoga to choose from for practice, yoga enthusiasts and practitioners might be left confused on just which ones are the most important. With our daily demands and commitments, most of us might not have the time to perform so many poses therefore we should focus on the one that is of the most benefit for daily practice and that is the Shoulder-Stand (known in Sanskrit as Savangasana). It is my recommended favorite of the inverted poses. Its ease and reminder that as a kid, you tried it before, makes it one that I emphasize even more so than the Headstand you might be familiar with as they share almost if not all the same benefits without the fear of standing on your head.
Inverted poses reverse the action of gravity on the body. Instead of everything being pulled towards the feet, the orientation shifts towards the head. On emotional levels the Shoulder Stand turns everything upside down throwing a new light on old patterns of behavior. It improves health, reduces stress and anxiety and increases mental power and also increases self confidence. In addition, the abdominal organs, liver, spleen, stomach, kidneys and pancreas receive a powerful massage helping them work better. In Sanskrit, Sarvanga means all parts so as the name suggests, it affects all the bodily organs. It stimulates the thyroid gland, balancing the circulatory, digestive, nervous, reproductive and endocrine systems. It is indeed a panacea, a cure all. Obesity and
corpulence are alleviated by this pose as well as constipation and enlargement of the liver and the spleen. It is best practiced with its counter poses in specific durations for maximal efficiency and when planned correctly, the whole sequence could take less than 6 minutes to carry out, depending on your schedule. Personally, I make the point as a practitioner to incorporate the sequence into my daily regimen with other forms of exercise, but I always place the most emphasis on this one pose for all the benefits above. So next time when you are unsure of which pose you have to include in your session when you are on the go, make it a point to go for the Shoulder-Stand. Your body will thank you for it.
The appearance of Jessica Alba in Sin City will live long in the minds of many of her fans, not only is she extremely hot in the movie and its sequel, but she also shows she is as bad ass as any actress in Hollywood. In Sin City and Machete, Alba also shows she is a lot more than just eye candy as the Dark Angel holds her own with ever popular action stars.
Notable Movies: Sin City, Sin City: A Dame to Kill For, Machete, Machete Kills, Fantasic 4, Fantastic 4: Rise of the Silver Surfer, Mechanic: Resurrection
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We all know that some truths can hurt our feelings, but at the same time, knowledge is power. When it comes to libations and muscle building, there is nothing about those two things that have any common ground. Muscle is gained through protein synthesis which is when amino acids and protein are fused to repair and build torn muscle. Excessive alcohol consumption slows down this process by 20%, therefore hindering the hard work you’ve been putting in both in and out of the gym. Alcohol also lowers free flowing testosterone which is vital when it comes to putting on muscle mass. It negatively affects certain enzymes, endorphins and causes oxidative stress to testosterone production. In extreme cases of alcohol consumption, it can increase estrogen levels. Dehydration is a clear effect of boozing it up, and since muscles
are comprised of 70% water, it breaks down muscle protein and inhibit protein synthesis. It also flushes away essential vitamins and minerals. Finally, if this last reason isn’t a good one to abstain from booze, I don’t know what is. Our main purpose of training is to stave off fat and be healthy.Cocktails, beer, wine are extra calories that have no nutritional value, but adds to your waistline if not consumed moderately or not at all. Our bodies Krebs Cycle play a vital role in fat metabolism and alcohol disrupts this process. Celebrations, special occasions and even after a rough day at work sometimes are due for a cocktail or two. It loosens us up to laugh a bit more and serves as a social indulgence. But over killing it at the bars every weekend will definitely do you no good if you’re trying to make those gains you want.
Perhaps the most unlikely entry into the action stars list, Beckinsale has proven her action skills largely due to the successful Selene character in the Underworld series. The daughter of English TV actor, Richard Beckinsale, she brings her acting training from Oxford University to her action roles like the Total Recall re-boot to make her characters seamless and authentic. Catch her donning her signature black latex catsuit once again as Selene the Death Dealer in Underworld: Blood Wars in 2017.
Notable Movies: Underworld, Van Helsing, Total Recall, Contraband, Underworld: Blood Wars (Coming Soon)
HOW DID YOU GET STARTED IN FITNESS? I started at a very young age. Mostly due to my love of gymnastics and growing up with 3 brothers. I was always very active and loved the conditioning aspect of gymnastics. I loved walking into my gym and shifting my focus from the stresses of life to the sport. I gravitated towards personal sports (not team sports), so after I retired from gymnastics I took up running and started hitting the gym. Shorty after, a local modeling agency contracted me and I booked commercial gigs here and there. After overhearing an art director during a shoot talk about how I was too buff, I decided to focus primarily on fitness modeling. I shifted my goals from modeling to an online fitness business where I inspire and help others with everything I know - from dieting to training over the past 20 years of my fitness journey.
YOU HAVE INCREDIBLE GLUTES! WHAT IS THE SECRET FOR SHAPING AND TONING YOUR GLUTES? Well thank you! I owe some of it to having the Rocky Mountains in my back yard but this is a typical glute day for me at the gym. I can’t give away all of my secrets so be sure to go to jvkfit.com for a full 2 week plan.
READ THE REST OF JENNIFER’S INTERVIEW AND GET HER GLUTE WORKOUT ON FITNESSGURLS.COM -------------
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ALIVE - DAFT PUNK
The album starts off with “Robot Rock/Oh Yeah” with blazing rifts from the guitar which accelerates the song with excitement. “Touch It/Technologic” and “Television Rules the Nation/Crescendolls”, two songs with a quick beat for a fast paced workout. “Harder, Better, Faster, Stronger” which turns out to be an unexpected workout anthem, keeps your motivation going with its lyrics.
EVERYBODY WANTS - THE STRUTS
“Could Have Been Me” is one of their more mainstream singles that provide a drum driven beat that’s not overbearing and monotonous. “Put Your Money On Me” is an upbeat track that is distinctively British rock with a catchy hook. The entire album brings back the basics of nostalgic rock an roll inspired by the Rolling Stones and Queen but presented in a current day glam rock package.
TRUE - AVICII
Another ace album from one of the most prominent names in contemporary EDM. The album starts with “Wake Me Up!” which marries country and EDM to create an unforeseen hit. The song serves as a perfect way to motivate your body to charge up and come alive with your training routine. The album continues into pure dance tracks like “You Make Me” and “Hey Brother.”
HANNA - CHEMICAL BROTHERS
Film soundtracks can be a hit or miss, but Hanna does something right. The album for Hanna tells the story of a teenage assassin who has been in training her whole life to take down her enemies. Hanna fights her way through those who want to destroy her. Appropriately, as the movie intensifies, so does the soundtrack to flow with the climactic scenes.
In recent years, Scarlett Johansson has become one of the best female action stars of the decade. She has always been lovable in romantic comedies, but her sex appeal has made her a bankable action star. Her starring role in Lucy alongside Morgan Freeman validated her skills as an actress and as a femalelead action star... as well as her integral role as Black Widow in ultra successful Marvel Cinematic Universe movies lands Ms Johansson #2 on our list.
Notable Movies: Iron Man 2, Tthe Avengers, Avengers: Age of Ultron, Lucy Captain America: The Winter Soldier, Captain America: Civil War, Ghost in the Shell (Coming Soon), Avengers: Infinity War (Coming Soon)
Too much stress? You need a simple stress meditation. Of course, learning to meditate might intimidate you, and it’s tough to find the time for daily meditation. A solution to both problems is a meditation you can learn right now, that will take a minute to do each day. An Easy Stress Meditation When you breath through your mouth, it expands your chest. Breath through your nose and you’ll notice how your abdomen extends. Nose-breathing causes the diaphram to pull air to the bottom of your lungs. This delivers a good dose of oxygen into your bloodstream and brain, and it also tends to relax you. Breathing through your nose is healthier, and it’s the basis of this one-minute meditation. Here’s how you do it. Close your eyes, sigh, and let the tension go out of your muscles. It may help to tense up your muscles first, then release that tension. Then let go of your thoughts, as much as
possible, and take four or five slow, deep breaths through your nose, paying attention to your breathing. Can Meditation Be This Easy? The short answer is yes. No, you’re not likely to get you into a deep meditative state with this simple stess meditation. However, you will get benefits, including a clearer mind and a reduction in stress. It helps to develop a “trigger” for your meditation. For example, do your four breaths when you get into the car, or right after lunch each day. These triggers are places or times that remind you, so your meditation becomes a habit. You can say this isn’t “real” meditation, but there’s nothing wrong with enjoying the relaxation you’ll get from this technique. If you want, you can always pursue deeper meditation later. Meanwhile, remember that not everything has to be difficult to be of value. Why not try this easy one-minute stress meditation?
She was just named Forbes’ Highest Paid Actress, but Jennifer Lawrence is perhaps the best known actress of the 21st century with Oscar winning roles in serious dramas. However, she is the top female action heroine of all time thanks to The Hunger Games franchise. Appearing almost fully nude as the young Mystique in the latest X-Men movies only adds to the number of fans Jennifer has gained.
Notable Movies: Hunger Games Franchise & X-Men Franchise, Passengers (Late 2016)
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BARBELL SQUAT Place two weight plates roughly shoulder width apart on the floor and place each heel on the edge of each. An elevated squat increases the depth of the squat by allowing more mobility in the ankles and engages more of the quadriceps. Rest a barbell on the back of shoulders with elbows aimed to the ground while maintaining chin parallel to the floor and looking straight ahead. With the core engaged for stability, lower the hips until your thighs reach parallel to the floor. Maintain parallel chin level and chest elevated so the shoulders don’t roll forward causing the back to round. Pause for one second, then drive with even weight dispersion on the feet back up to the start position.
Ask one hundred people to describe what fit on a female looks like, you will likely get one hundred different answers. But most will agree that soft lines that accentuate muscle contour and the female form without losing any femininity is universally appealing no matter where you are in the world. Fit is not about size, how low your body fat is or how big your muscles are (we’ll leave that last point for the men to duke it out). Here we have Arianny Celeste, UFC Octagon Girl who is seen alongside the toughest and most conditioned men in sports. While their bodies are drastically different, many would not argue that Arianny holds her own in the fit category. Her always flat and taut mid section serve as a centerpiece
to the shapely arms that hold up the ring cards. With each step, you can see the lines in her quads and calves. You know this girl didn’t get those from sitting at the salon all day. Fit with feminine curves, show anyone her photo and it would be hard to argue that her physique is not to be desired! Although each of us are built differently possessing different dimensions and genetics, we can utilize the same exercises and training routines to get tighten, lift and define what Mother Nature gave us. Of course a consistent training routine works in conjunction with proper nutrition to supplement and fuel our workouts. A healthy dose of lean protein, complemented with carbs and fat will accelerate your results to unveil a fitter you in no time flat!
RESISTANCE BAND KICKBACKS Loop a resistance band around a pole at hip level and insert your foot through the handles to secure it to the bottom of your feet. Stand about 2 feet away from the pole and lean forward 45 degrees while holding onto the pole for support. The leg that is on the ground supporting should be firmly planted and weight evenly distributed on the foot. Bend the knee of the working leg and push back from the heel to activate the glutes. Focus on squeezing the glutes from push and the return to the start position.
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KETTLEBELL SUMO SQUATS Place two weight plates outside shoulder width apart on the floor and place each heel on the edge of each with toes pointed out 45 degrees. Holding a kettle bell with both hands in front of you, keep your chest elevated to keep the shoulders from rolling forward and chin is kept parallel to the floor. With eyes looking straight ahead and maintaining an elevated chest, lower the hips until your thighs are parallel to the ground. While keeping weight evenly distributed on both feet, push back up to the start position.
Two desirable muscle groups on the body for women are legs and glutes for many reasons. The sex appeal of having tone legs and a firm booty are popular to have in the fitness industry, not to mention show business. Beyond the desire, the performance of legs and glutes impact the growth of the rest of your body says Levi Grenko, Fitness & Nutrition consultant of Fitness Gurls magazine. “Having a strong lower body helps the growth of the upper body by releasing a hormone called Insulin-like Growth Factor (IGF), which is secreted from the liver into the blood when your muscles are put under strenuous loads that helps with muscle growth and maintenance. The more IGF in your blood, the easier for growth on other parts of your body.”
DUMBBELL PLATFORM STEP UPS With a dumbbell in each hand, stand upright behind a sturdy elevated platform (for beginners, start with a platform 6”-12” high and advanced levels up to 24”). Place one foot on elevated platform and lift your body up while focusing most of the weight on the heel of the working leg so that the opposite foot is also on the elevated platform. Step down with the foot last on bench followed by the working leg.
ARIANNY CELESTE’S DIET PLAN 1c. Quinoa, Cooked 10 Leaves Fresh Basil 4oz Chicken Breast, Cubed 1tsp Olive Oil 1/4c. Green Onion 1/3c. Yellow and Red Bell Pepper, Thinly Sliced 1tsp. Garlic, Minced Heat Oil in a pan and stir fry chicken till browned, about 5 min. Add vegetables; stir fry 2 min. Add garlic, basil and quinoa and continue to stir fry until peppers are slightly limp. Serve Hot.
A large debate of squatting depends from person to person if 45-degrees is the necessary depth of a proper squat, or deep squats, the popular expression “ass to grass,” of a much further depth before coming up. This can be argued in many different ways of the lower the depth, the more muscle groups it is training. We have to take in consideration that other muscle groups and joints being worked can be more easily injured than the quadriceps. For example, continuous workloads on your glutes, hams, back, hip flexors, knees, and ankles at more depth means if one group is not warmed up or strong enough, injury could potentially happen easier than the 45-degree squat. It has been shown through trials that deep squatting has more benefits than 45-degree squatting by working more muscle groups. Other trials have shown significant muscular growth going parallel than going deeper, which overall shows it depends on the person, the form, and the workloads the person does.
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Top & Bottoms FEMME COUTURE
I WANT TO MAKE A FEW THINGS VERY CLEAR FROM THE OUTSET. FIRST AND FOREMOST, UNTIL THE LAST YEAR OF MY LIFE - WEIGHT HAS BEEN A CONSTANT BATTLE FOR ME. IF YOU HAVE FOLLOWED ME ON SOCIAL MEDIA FOR A FEW YEARS, YOU KNOW THIS IS THE TRUTH AND THAT MY WEIGHT IN THE PAST HAS BEEN A ROLLER COASTER OF UPS AND DOWNS. ANYONE WHO READS THIS BLOG AND THINKS ‘IT’S EASY FOR HER, SHE HAS A GREAT METABOLISM AND IS NATURALLY SKINNY’ IS DEAD WRONG. YOU DON’T KNOW ME AND THE BATTLES I HAVE HAD WITH MY WEIGHT - UNTIL NOW WHERE I HAVE FINALLY FOUND THE ANSWERS I’VE BEEN LOOKING FOR. I began dieting and exercising when I was 15-years-old. All of sudden my weight started to become an issue. I also had a horrific car accident where I was rescued with the “jaws of life”, shattered my pelvis in three places and was on crutches for 6-months – obviously piling on the pounds while sedentary and recovering. Since then, I have busted my butt for ten years on every fad diet and have worked out five or six times per week (many times doing 2 workouts a day!) and often with the best MMA and personal trainers in the world. Regardless of this dedication for ten years – I only just got the body I always worked so hard for – and only in the last 12-months have I finally found the answers that work.
THIS ARTICLE IS FOR BOTH MEN AND WOMEN
Secondly – this blog will be for both MEN and WOMEN. Helping me out to provide a man’s perspective on this blog is my best friend, workout partner, life coach and soul mate. He is man with an exceptional physique that is NOT the result of genetics. He has, in my opinion, the equivalent body to the UFC’s own GSP, which is a VERY hefty compliment and one I don’t throw around lightly. He is by no means a professional athlete, but over ten years of his own study and training – he now maintains a body that is certainly better than most professional athletes. Being not genetically gifted or a professional athlete and having a six pack all year around – without killing himself in the gym and without any harsh diets is a testament that he knows what he’s doing. Our eating and workout programs are based on the same science of nutrition and exercise, but he works out and eats for a 6-foot 195-pound man and I workout and eat for a 115-pound woman. The science is the same.
1 - Working out less, but in the right way for my body type. 2 - Eating more food, but the right foods for my body type. 3 - Finding a balance of the two above – so I can enjoy my life and food and maintain my weight.
COOKIE CUTTER SOLUTION: DOES ONE SIZE FIT ALL?
A lot of this information has come from him and he has changed my body, workouts, eating habits and lifestyle more than all the personal trainers I’ve had combined. And I’ve worked with some of the best coaches and trainers in the world – but all have failed to put it together into a program that’s livable over the long term and successful. So all you guys out there, if you want to have your best body all year around – lean and muscular with abs –this article will be an invaluable resource for you too. How to put on lean muscle and stay at single digit or low teens body fat percentage is the look you want to go for. Lean with definition, not bulky and out of proportion, is the most desirable body from a women’s perspective. Lean and muscular is the look, in my opinion, that all men should be going for.
Absolutely not! There is no ‘one solution that fits everyone’. But in this blog I’m going to teach you what I have learned and how to adjust my regime to fit your body type and lifestyle. This knowledge has changed my life and it will change yours. I’m also going to give you an education on food and exercise so you understand how your body works and reacts to the food you eat. These are the most fundamental things that you must know – otherwise you can not make smart decisions about what you put in your mouth when you’re at work, traveling, at a restaurant etc and/or you don’t have time to cook. You have to know what all these hidden ingredients are in the food you eat and what they do to your body. You have to know about the Glycemic Index so you can choose the right carbs (if you body type allows it, more on carbs in a later blog). You have to know what meat makes you skinny when you eat it and what meat will make you fat. You have to know when you have a plate of vegetables in front of you, which ones you should eat and which ones you shouldn’t. You have to know when you are at a bar having drinks with your friends, which cocktail will spike your insulin levels and which one won’t. You have to know all this information so when you are cooking or at a restaurant you can eat the healthiest and tastiest meals possible that will make you lose weight. This will allow you to eat lots of great food and also lose weight.
EAT MORE FOOD, WORK OUT LESS, LOSE WEIGHT
WHAT YOU PUT IN YOUR MOUTH ACCOUNTS FOR 70%+ OF YOUR WEIGHT LOSS
Now back to me – my body has changed so much over the past 12-months. I finally have the body I want. I’ve got it by:
Diet is 70 – 80% of losing weight. You CAN get ripped without ever exercising. Experts don’t recommend this, but it is possible to
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specifically for my body type (and they also understated the importance of what I was eating which is 70% of the battle). I was working out so hard (mostly two a days, which many of you have seen on my social media over the years) and was set to fail from the start. Working out for your body type is so, so, so important. You must workout for your body type. Must. Period. Double period. If you do not work out correctly for your body type you are wasting your time and probably making yourself look heavier. Correct – if This being said, I will not give you a “diet”. you work out the wrong way for your body Diets do not work. They don’t work because type you will make yourself look worse. I’ll you can not maintain them long term. If you explain this in great detail in future blogs, but can not HAPPILY maintain the way you are eating long term you are wasting your time as it’s so, so, so important. Can you believe that you could go the gym 4 or 5 times a you’ll stop and go back to bad habits and week and you can actually make yourself gain back all the weight. I’ll repeat – the way look worse? It’s possible, actually quite likely, you eat must satisfy you and keep you if you don’t know your body type and are enjoying your food – loving your food – but not working out to complement it. This allow you to drop or maintain your weight. information will change your life like, as it There is a way to do that and be very happy has mine. and satisfied at every meal, never hungry, and I’m going to teach it to you in this blog. do it. If you restrict your food intake enough, you can get so skinny that you actually die. Compare that with working out 7-days a week and eating pizza every meal of every day. You will never get lean no matter how hard you train (unless you are genetically gifted which 99.9% of us, myself included, are not). So what goes into your body is 70%+ of what determines how you look. Food is more important than exercise.
DIFFERENT BODY TYPES
What we are talking about here is an easy lifestyle change. You just need to pick foods smarter. You can eat ice-cream every day (I do) and look great. But it needs to be the right ice cream (I’ll tell you which one I eat that contains 90 calories and is amazingly good). You can eat pizza everyday, it just needs to be the right pizza (there is an amazing pizza made of soy flour that has 25-grams of protein per serving and just 4-grams of carbs!). You can drink lots of soda every day, it just needs to be the right soda (there is a zero calorie soda without aspartame that tastes amazing!). You can eat chocolate every day (there is diabetic chocolate that has almost zero impact on your blood sugar and causes no insulin spike – insulin stability is so critical and I’ll explain that in later blogs). Bottom line is you can eat virtually all your favorite foods and LOVE eating, like I do, and still lose weight. That information will change your life, like it has mine.
WHAT ABOUT EXERCISE Now, lets move on to exercise. Do you have to workout to lose weight? The answer is, no you don’t. Does working out help you lose body fat, build lean muscle, increase your basal metabolic rate and allow you to eat more food without putting on fat? The answer is, absolutely yes. For ten years I had a personal trainer, some of the best and most well known in this country. They didn’t work. Why? Because I was not working out
Are you an Ectomorph, Mesomorph or Endomorph? If you don’t know what these even mean there is little to no chance you are working out right for your body type. It’s highly, highly unlikely. It’s more likely your workouts are making your body look worse (like they were doing to mine until I learned this information). So I’ll be explaining all this, how to identify what type of body you have and talking about how to workout and eat for your body type.
about.You’ll see that we work out 3 or 4 times a week, eat out all the time, cook amazing meals at home, look great, feel great and our weight is not the focus of our lives. Our weight is the result of the lifestyle we enjoy and doing lots of small things the right way. These small things all add up to make a big difference.
WAIT UP - WHAT ABOUT SUPPLEMENTS In two or three months I will start talking about the supplements we take on a daily basis that help in huge ways. The supplements only “SUPPLEMENT” – they are NOT responsible for our results. I will not even talk about supplements for two or three months. The reason is because supplements do NOTHING unless your diet and exercise is already correct. Everyone always wants a “magic pill”. Get over it, it doesn’t exist. Supplements are worthless unless the other pieces of the puzzle are in place first. A pill bottle is NOT the answer. Supplements do play a very important important role in my overall fitness plan and I’ll tell you the ones that really work WHEN YOUR FOOD AND EXERCISE ARE ALREADY IN PLACE AND PRODUCING RESULTS. Supplements don’t do anything on their own, they “supplement” the food and exercise you are already doing to provide quicker and better results. Your diet and exercise have to be right FIRST in order for them to work.
So come along on this journey with me and live the healthy food choices and smart exercise that is simply a part of my every day life. I don’t even think about it. It’s just how SO HERE’S WHAT TO EXPECT FROM we live. I want it to become how you live too. I THIS ARTICLE want to share it because it has changed 1 - I’ll report on most meals I eat during the my life in such a huge way and I know what day and why that food is nutritionally and it’s like to bust your butt for years and get no scientifically a better option than where with your weight. It’s horrible. It’s something else. depressing. It’s defeating. However, if you 2 - Exactly the workouts I’m doing each day, follow my column, I am so confident that this when I do them and why those workouts information will allow you to finally get this are right for my body and goals. part of your life permanently fixed and to 3 - Lots and lots of science packed not even think about it anymore. It will just information that I have used which will help become an enjoyable part of how you live you make the proper food and exercise each day. So now when you look in the mirror, choices for your body type. 4 - Amazing recipes for cheat meals that taste you do not have a look of dissatisfaction staring right back at you. Being happy inside incredible, but are really not cheat meals at all! They are packed with protein, low in fat is a beautiful, beautiful thing. and have a very small amount of low FOR MORE PHOTOS OF BRITTNEY PALMER GO TO: glycemic carbohydrates.
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This is all stuff that I live and breath everyday. It’s what has changed my body in the last twelve months. If you’ve followed me for any period of time you know what I’m talking
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Seems like every other day we are inundated with new technology that “connects us” to our favorite celebrity or public figure. Be it through Twitter, Facebook, and Instagram, it’s easier than ever to interact with them in as personal of a way as the celebrity grants us access to. Instagram has become particularly popular in the fitness industry due to the fact they rely mostly on images and brief text to connect with fans, making it simple for fitness celebrities to post their favorite workout moves, nutritional content, and “inspirational” posts. When you’re a fitness aficionado, it’s easy to find yourself in an Instagram wormhole of “accounts to follow.” Who knows, maybe these guys have a few pointers and actual science to share with me I might deem useful towards my own goals. The problem for me lies in the fact that so many of these so-called fitness accounts are actually false advertising. Some are shameless marketing plugs for “get fit quick” products, without showing the countless hours of hard work. Like “skinny teas” that boast helping you lose weight without showing you the hours you might spend on your toilet later. Others are horrifically photoshopped and filtered to the point it creates the perception that the results pictured aren’t actually attainable. Do you think we don’t notice the door frame behind you in the mirror is warped like something out of a Tim Burton movie?... Give us more credit than that. I love combing the ‘gram for new fat burning, muscle building moves, but I’m
also leery about using workout plans from people who don’t even compete in fitness competitions, let alone aren’t certified personal trainers. In fact, using their workouts may not only build muscles I wasn’t planning on targeting, but even worse, cause possible injury due to improper form and technique. That’s not to say there aren’t some legit fitness accounts out there to follow. I personally enjoy Jamie Eason-Middleton and her endearing honesty about her struggles get back to competition shape after her pregnancy. I love Krissy Mae Cagney’s, founder of “Donuts and Deadlifts,” approach to loving herself in every stage of fitness and focusing on strength and athleticism over judgment and aesthetics. “Prestofitness” is a great account for everyone with all types of fitness goals, whether its competition training or extreme weight loss. And for the pro athlete or those of us that just want to train like one, I enjoy “Selfdiscipline” posts, not only because they feature some of my favorite athletes, but because it gives us a peak behind the curtain to the real sweat and tears of what makes them great. Sure there are countless Instagram accounts boasting more followers, but these are the people I trust with my fitness goals and their candor in the struggle along the way. While most accounts promote myths and filtered images, these guys bring us along their journey to a healthier life style. Because real fitness goals aren’t instant… and real results don’t need filters.
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Instagram was launched in April of 2010 when co-founders Kevin Systrom and Mike Krieger took notice of the ease in communication of cell phone cameras and how a simple picture can speak volumes. They made their app streamlined to upload photos, provided various filters to clean up otherwise grainy cell phone pictures and put it on a platform to share with your friends, family and beyond. Within the first month, there were one million users. Since then, the Instagram user count has grown to 500 million with 90% of users being younger than 35 years of age. Although the filters provide professional grade-like editing, the most popular filter on Instagram is actually no filter which seems surprising given that 68% of all users are female. Instagram is projected to generate a whopping 1.86 billion in revenue through advertising this year. Not a bad return on investment for Facebook who purchased them in 2012 for a mere 1 billion in cash and stock.
Introducing our new columnist, Jenn Sterger
