I will compete in the Body Fitness / Figure, both nationally and internationally. Among my qualifications are:

– Arnold Classic Amateur Figure, 2010
– 1st Excalibur – U.S., Overalls, 2009
– 1st Excalibur – USA Figure Class C, 2009
– 2nd GP Sweden +163 cm, 2009
– 2nd Oslo GP-163cm, 2009
– 9: a Lucia Body Fitness +163 cm, 2006
– 10: a SM Body Fitness +163 cm, 2006
– 1st Better Bodies Model Search, 2005
– 3rd Lucia Body Fitness-164cm, 2005

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I also work as a fitness model for different missions (photo, film, events). Among my clients include:

MAGAZINE / TV
– Body Magazine – Sweden
– Fitness Magazine – Sweden
– Exercise and Health – Sweden
– Blossom Magazine – Sweden
– All News – Sweden
– Afonbladets Health Appendix – Sweden
– Shape Up – Norway
– TV4 Gladiators

Occupation: IFBB pro figure competitor, personal trainer at ChristinaVargas.net, owner of VargasBikinis.com, fitness model, VIP bottle server at Pure Nightclub

Workout schedule: Monday: shoulders and abs; Tuesday: legs; Wednesday: cardio and abs; Thursday: back; Friday: off or cardio; Saturday: arms and abs; Sunday: off or cardio

Sample bodypart workout (back and legs): Wide-grip pullups, 4 x 12; close-grip pulldowns, 3 x 15, 12, 10; one-arm rows, 3 x 15, 12, 10; back extensions, 2 x 50; plié squats, 4 x 20, supersetted with seated leg curls, 4 x 20

Favorite foods: Taco Bell, Starbucks, and I love candy, baking and cooking all sorts of foods.

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Factoids: I’m an IFBB pro figure competitor and an ISSA-certified trainer, as well as certified in CPR. I don’t have any children but do have two Yorkshire terriers. My baby girl’s name is Popcorn, and my baby boy’s name is Bear or Boo Boo—men prefer the name Bear while women tend to prefer Boo Boo.

Plans: I hope to make it to the 2010 Figure Olympia. My first pro show this year will probably be the Europa in Orlando, and I’ll definitely be competing at the California Pro. I plan on having a Vargas Bikini launch party this year in Las Vegas during March or April, and information will be posted on both of my Web sites. I also plan to get back into the recording studio sometime this year, as I’m a singer too.

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Since my early 20’s I have been involved in the fitness industry. In the early years I mainly worked as a freelance fitness instructor at various Sports clubs, fitness centres and school hall’s. The classes ranged from, Step, Yoga, Body Combat, Body Pump and every other trend that came and went along the way!! In recent years I mainly concentrated on personal training. I am fully qualified in exercise to music, gym instruction and personal training.

Our company is based on the belief that our customers’ needs are of the utmost importance. Our entire team is committed to meeting those needs. As a result, a high percentage of our business is from repeat customers and referrals.

We would welcome the opportunity to earn your trust and deliver you the best service in the industry.
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As the owner of one of the top gyms in Kent, I come into contact with people who lament about how unhappy they are with the way their body is and how they wish to change the way they feel about themselves. It saddens me to think that they are unhappy because they hate their bodies. “How can anyone be happy with themselves, their achievements, their financial success and the love that is surrounding them if they HATE their own bodies? If they don’t feel good about themselves, how are others supposed to feel good being with them and being friends with them?”

Keeping in shape and being fit has a lot more to do with the mind than most of us would care to admit. Its through the control of the mind that we change and regulate our lifestyle in our quest for a better and fitter body. There are so many fitness, diet and nutrition books out there in the market providing useful, informational, and effective advice on how to have a better body and how to keep oneself fit that it never ceases to amaze me how little knowledge the general public has for nutrition and exercise! My aim is to not only advise, educate and train on diet, nutrition and exercise but to go BEYOND that, way beyond that! So here at Peak Physique we don’t just advice you on what to eat, when to eat and how to eat whatever it is that you’re supposed to eat and hand out a training programme, we dedicate ourselves to help our members achieve the right frame of mind in an effort to have a better and healthier body.

Through positive thinking and educating yourself about the HOW, WHEN, WHY and WHAT of keeping in shape, you’ll not only successfully change the way you look, you’ll also learn how to change the way you think and the way you live your life. I want to help others who are, emotionally fragile, mentally exhausted, and physically overweight, change their lives with very simple ways of changing the way they look, by first starting to change the way they think and make decisions.

In 2008 I was just coming probably the most depressing confusing part of my life. Struggling through school with a very sick alcoholic father watching him kill his self slowly as I was doing the same slowly to my own self, self abusing myself was the only way I knew how to cope with my emotions! Living in a nightmare that I thought it could never change! The last month I decided that I wanted to start to love myself and live life I went to the doctors. The doctor told me that my liver was about to shut down, I had no white blood cells, my hair was falling out rapidly, my skin was peeling off is chunks and my knee caps were bigger than my freaking thighs, I was under 80lbs! He said “if you don’t get help you are going to die!” I have never been so scared! I fought through it all myself because I was on a mission to become something amazing and start living a whole new healthy life style! Here I am now loving life and everyone around me!

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Why I Love It:

I love it so much because it really got my life together and made me make the right choices to keep me healthy and happy! Working out is my life I wake up every morning so driven (it scares me sometimes) to give it all I got in the gym and show myself up! I hope to show people you can overcome anything if your focused and really believe in yourself!

How I Stay Motivated:

I stay motivated by just being healthy and that makes me think clear keeps me spirit high! Also thinking about how I was before…. Even I hate thinking that was me but it only made me where I am now, so strong and I feel like it made me believe I can do anything with my life now!

To start with a minute of silence (I’m doing one now in text writing) for all the victims and the victims of the terrible unimaginable suffered Oslo. Have so many friends and acquaintances who live and work there and it all feels quite surreal. … There is suddenly so close, it could have been you or me! I give my thoughts to all of you out there who suffered both directly and indirectly … it’s a crazy world we live in … ..

Then, I hope everyone had a fantastic week and weekend and that you who have been enjoying holidays in full =) I try to do in Karlstad iaf .. ‘ve Been vacant now since last Tuesday, and go back to Västerås on Tuesday again as it seems. But I enjoy the fullan pull .. of both the single and the second, very good food, lovely walks, hits many fine friends who are also at home during the summer ..

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The top of the cake had been to make some awesome workout too …. frustrated by the train “light” or to even deviate from the schedule …  But I also know that it is much needed, and so stiff that I was in the neck and shoulders this week is to be classified as sjukpesionär So .. God, how stiff I am, and how much it hurts! Then I become angry, have been fortunate with the flaws in terms of weight training during the whole time and then react even more when something seems out of the ordinary! But no whining helps, I’m trying to think of how I train, and make sure to focus a lot more stretching and mobility exercises in your workout to loosen up. (At home, Canada again, I kindly go and ask for some more massage  )

So what am I up to at the gym these workouts then, when there are no heavy soil or Romanian bend, no record in squats or heavy pendleyroddar ….?  Jojoo then there will be exercises that do not require much weight, a lot of leg exercises, functional exercises and some fun disco-high reps curl  hehe …

Branka Says, “My name is Branka Njegovec, born 27.06.1974 in Varazdin, Croatia where I still live and work. I`m a single parent, have a beautiful 10 year old daughter. I wark in a bank. I used to play handball before I got into the bodybuilding.
I started bodybuilding in 2005. I compete in light weight category ( -55kg). Competition weight 54 kg, off season weight 58-60 kg. Hight 157 cm.

Besides bodybuilding I love cycling, long walks, reading, movies, spending time with my daughter, camping at seaside.”

Apparently not one to toot her own horn, Branka is responsible for giving Croatia its greatest female bodybuilding moment at the European Women Championships in Skopje, Macedonia: in 2008 Branka won the very first gold medal for her young country (Croatia proclaimed independence in 1991).

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You can also find Branka on Facebook

COMPETITION RESULTS
2006
national championship 2nd place
european championship 7th place

2007
national championship 3rd place
european championship 5th place
world championship 14th place

2008
national championship 1st place
european championship 1st place
world championship 9th place

2009
world championship 8th place

2010
national championship 1st place
european championship 1st place

Sara Solomon is not only a Fitness Model but she is also a Dentist, Physiotherapist and Personal Trainer. She not only looks good and has brains but she also is quite the character as you can see in her video blog which can be found at http://www.youtube.com/user/ssolom9

Get Hench Now! was lucky to get an interview with the oh so busy Sara where we asked her a variety of questions and the thing I found the most interesting and I’m sure you’ll find to is the amazing mindset that Sara has which is no doubt the reason she has managed to achieve so much.

Could you tell us a bit about yourself and how you got started with bodybuilding?

I am a dentist in Toronto, Canada. I was raised by a family of scholars who placed tremendous emphasis on academia: The philosophy was, “work first, play later”. Because I was always studying or practicing the piano, I was unfortunately unable to incorporate sports or fitness into my daily regime.

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When I was 18, my parents started gaining weight and decided to hire a personal trainer. I was so captivated by their thrice weekly workouts, that I decided to join them. And this was the decision that forever changed the direction of my life. I decided to pursue my certification in personal training. Shortly thereafter, I earned my Bachelor of Science in Physical Therapy from McGill University. My desire to interlace science and artistry resulted in my pursuit of dentistry. After obtaining my DMD from McGill in 2005, I had more free time to devote to exercise. I became so enamored by fitness that I became a certified SPINNING and jump rope instructor, and I enrolled in gymnastics and dance.

I met my personal trainer, Lyzabeth Lopez in 2006. For the following 3 years, she unsuccessfully tried to convince me to enter a fitness competition. I made up every excuse imaginable: “I can’t because I’m a dentist, I can’t because I have cellulite, I can’t because I’m too old…” The true reason was fear of failure.

One day in July 2009, I came to the realization that I was my own worst enemy. I emailed Lyzabeth and said, “let’s do it”. By November, I entered and won my first fitness competition at 32 years of age. Entering into the world of fitness modeling is one of the best decisions I have ever made for myself. Not only have I met incredible friends, learned multiple new skills, ameliorated my self-confidence, eliminated my cellulite and learned proper nutrition, but I have also learned the importance of tapping into my full potential. Never again will I leave opportunities unrealized.

What motivates you to go to the gym and work hard?

I am fortunate to have been raised by supportive parents who have not only taught me strategies to achieve success, but who have also presented me with every opportunity imaginable. When I was 10 years old, my dad gave me a walkman and Anthony Robbins’ course. I was only 10 at the time, but I still remember this quotation, “never set attainable goals”.

Over the years, I have learned that the greatest reward for achieving is the opportunity to do more. I have also learned that there is no shortcut to success. It took me 8 years of university to become a dentist, 10 years to advance to grade 10 piano, and 2 years to be able to do 10 unassisted chin-ups. To have success, it takes obsessive focus. I do not consider myself to be naturally talented. My success is a result of hours and hours of practicing, studying, training and honing my skills. While the others are sleeping, partying, or watching television, I’m busy working towards my “unattainable” goals.

My motivation is derived from both internal and external sources. I am motivated by watching other people succeed. I am also motivated by fear. I try things which scare me. And no matter how silly I look, I keep trying until I get it right. Confucius said, “he who says he can and he who says he can’t are both usually right”.

How has bodybuilding had an effect on your life?

Obviously there are numerous health benefits to losing weight and improving fitness. The most unexpected ancillary benefit; however, has been my dramatic increase in self-confidence. After engaging in an invigorating workout, I feel energized both physically and mentally: I am prepared to tackle all of life’s challenges. I have gained a whole new positive outlook and approach to life through fitness and healthy living. My boosted self-confidence has lead to improved professional and interpersonal relations, as well as new exciting opportunities and experiences.
What is your training routine currently like?

My routine consists of strength, flexibility and cardiovascular training. I engage in cardiovascular training 6 days a week for 45-60 min. My cardio regime consists of spinning, jump rope, steady-state elliptical training and HIIT on the treadmill. I constantly mix it up to keep my body guessing…and burning fat. I strength train 5-6 days a week with the guidance of my personal trainers.

What is your current diet?

My successful body transformation is mostly a result of proper nutrition. For years I thought I was eating “healthy”, and it eluded me why I never achieved any results despite religious exercising. My areas of expertise include dentistry, medicine, physiotherapy and fitness, but I am the first to admit that having no educational background in nutrition was hindering my ability to achieve my “dream body” and succeed as a fitness model. Not only did I start researching the topic, but I also hired a nutritionist who was able to devise a personalized nutrition plan for me. This was money well spent.

I consume complex carbohydrates, lean protein and healthy fats every 2-3 hours for a total of 6 smaller meals a day. This ensures my metabolism burns steadily throughout the day. I minimize carbohydrate consumption after lunch, and finish all my meals at least 3 hours before bedtime. I prevent myself from deviating from my nutrition plan by preparing 5 days worth of meals in advance and carrying them in a cooler to work (with an ice-pack). I always carry a water bottle with me, and never wait until I am thirsty to drink.

If you could go back in time to when you first started training, what would you have done differently?

When I first starting training in the late 1990’s, I thought I had proper nutrition. It was not until I started doing research in 2009 that I realized I was clueless. I assumed I was eating healthy because the processed food I was eating came with labels stating, “low fat, high fiber, and fortified with vitamins”. This is why I never achieved the results I desired with my physique. I cannot change the past. I can only affect the future.

What supplements do you currently use and do you think they are really that important?

I prefer to eat my food rather than swallow a pill. I always recommend researching and critical thinking before engaging in anything new, especially when considering ingesting supplements. Because I engage is such tremendous physical daily activity, I have added the following to my fitness model diet: whey protein, fish oil, flaxseed, a multivitamin, BCAA’s peri-work-out and glutamine post work-out.
Do you think diet or training is more important?

Both diet and training are of equal importance if you want to achieve significant bodybuilding results. Bodybuilding nutrition provides the fuel needed to support your workouts. Without proper nutrition, it will be difficult to hypertrophy your muscles or achieve any significant definition.

What’s the biggest mistake you see new bodybuilders making?

Training requires objective evaluation of progress. Without a training journal (which includes physique photographs as well as documentation of your workouts and diet), you cannot objectively evaluate the effectiveness of your program and make the necessary changes to get you back on track.

Who are the body builders that you admire and look up to?

I admire anyone who has the courage and discipline to participate in the sport of bodybuilding. Lyzabeth Lopez and Emily Stirling have been source of inspiration for me. Lyzabeth introduced me to the sport, and I am truly blessed to have both Lyzabeth and Emily as my mentors and trainers: They have both forever changed my life and attitude for the better. Their wisdom, confidence, professionalism, work ethic and kind hearts have been a tremendous inspiration. The breadth of the skills and lessons they have taught me will be amplified over my lifetime. I look forward to their continued support and would like to acknowledge their help with a deep sense of gratitude.

What’s your proudest bodybuilding accomplishment?

Becoming healthy and fit has completely transformed me inside and out: I’m a brand new Sara. It has improved my self-confidence, expanded my friend circle and has helped me realize that true beauty is something you cannot even see in a mirror. Ameliorating my self-image is my proudest bodybuilding accomplishment.
What’s your proudest non-bodybuilding accomplishment?

My academic and professional achievements are my proudest non-bodybuilding accomplishments. Becoming a dentist required 8 grueling years of study. Nothing has given me greater satisfaction or fulfillment than imparting my knowledge to others and focusing on those most in need of my care.

What are your future bodybuilding goals?

I am currently registered to compete for my PRO card at the WBFF Quebec Championships on April 30, 2011. I am also in the process of honing my photography skills.
What are your future non-bodybuilding goals?

My passion is learning and creatively imparting knowledge about health and fitness to others. You can find my content on facebook, in numerous fitness and dental publications, as well as on my YouTube channel, “Dr. Sara Solomon – Fitness”. Be sure to stay tuned for more of my educational and fun adventures!

How many children do you have, and what are their names and ages? I have one beautiful son named Riley. He is 15 months old.

How did you work out when you were pregnant, and how many weeks out from the birth did you stop training? When I was pregnant, I did cardio almost every day, sometimes two-a-days—at least 30 minutes at a time. I would either go for walks or do any of the cardio machines. I lifted at least four to five times a week—but obviously lighter weights than usual. There are certain exercises and machines that you cannot do when pregnant: for example, anything lying flat on your back or situps, which my body would just feel uncomfortable doing. You need to listen to your body, but it doesn’t mean not to work out. Working out actually eased my morning sickness. I never stopped training. I felt great, and I was two days overdue. I was putting my shoes on to go work out when I went into labor.

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How long did you take off from the gym after you had the baby? I had to have an emergency C-section, so after I had my baby, I was required to take at least six weeks off before working out. I didn’t lift heavy, but I did start low-intensity cardio about three weeks afterward, and gradually increased intensity.

Was it tough getting back into training, and how did you break back into it? I think the hardest part about breaking back into training was having to take it slow at first. It was frustrating when I didn’t feel like I was getting a kick-butt workout.

How long did it take you to get back into peak shape after pregnancy? It didn’t take long to get back into shape since the motivation and drive is in me. It only took a few months to get where I hoped to be afterward. Now I maintain.

What’s the toughest part about having a new baby? Constantly worrying!!! I don’t feel like I am a good mom unless I do everything for and with him. I don’t take him to the gym daycare, but I get great workouts now in my home gym with him.

What’s your weekly workout schedule now? A couple of days a week I shoot commercials, but I spend time with my son in the evening, and after he’s asleep I sometimes do a second cardio session.

What type of diet do you follow when you’re getting in shape? I basically always follow a good diet, even when I’m not competing, Since I’m consistently shooting commercials, I have to stay in shape. Before a photo shoot I just eliminate a small amount of carbs and adjust for water retention.

What are your future career plans? Right now I’m fortunate to have some very big deals in process as far as television goes. As for getting onstage again, that’s still up in the air.

Are there any interesting factoids about yourself you can reveal? I’m a huge germ freak. My friends and family always tease me about my phobia of germs and dirt.

ABOUT MY TRAINING:

I will give an example of my workouts, I change them all the time, because I will never let my body get used to any one routine.

I’ll train 6 days a week and train every bodypart once a week, sometimes when some part needs more attention I change the schedule and train it twice, both times with different movements.

My Split:
Monday: Shoulders/Abs
Tuesday am: quads    pm: hams/calves
Wednesday: chest/abs
Thursday: rest
Friday: Back/calves
Saturday: arms/abs
Sunday: rest

I like high intensity training, short breaks and no longer then 45 minutes.

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I have a great buddy, who I can trust and that will help me to go heavy.
My repetitions and sets change every 4 to 6 weeks. Sometimes I train 20 to 50 reps with a lot of weight and my buddy stimulates to go on with heavy weight. Also we have periods we train reps between 8 and 12. Just don’t let your body get used at something and try to shock it all the time, that will stimulate growth. I don’t believe in “not going above 12 reps” If I believed in that then I think I would be very small. I’ve seen that my body grows and get rounded because of the high repetitions together with the heavy weights.

When I am off-season to build up, I train 4 to 5 times and take more rest.

Cardio is something I always do, when I am preparing 7 times a week and off season about 4 times. For me it helps to stimulate the blood flow and blood has everything your body needs, it is in the blood.

Preparing I will do it on a empty stomach, only take some BCAA’s, that will protect my muscles from breaking down.

KASHMA MAHARAJ is graceful as she is gorgeous.

She loves a challenge and invariably hits her mark when it comes.

It’s a feature those closest to her know all too well, but on June 15, Maharaj learnt a new way to focus her energy when she captured the Miss Body Fitness title at the T&T Body Builders Federation National Junior Championships.

Venue was the Ballroom at Cascadia Hotel and Conference Centre in St Ann’s, Port-of-Spain, where the young beauty won favour with the judges and captured the hearts of the audience.   

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A newcomer to the stage, Maharaj admitted she was nervous.

She attempted to compete twice before, but never made the stage.

“My participation at the event was to achieve a personal goal. On stage, I felt I had something else to prove,” said Maharaj, 27, speaking to Arena.

She remembered experiencing butterflies during the pre-show segment of the contest earlier that day.

“I was extremely nervous. I was happy to have the support of my friend Maurisa Subhan. She helped me get dressed, while Karen George helped with my posing, hair and make-up,” Maharaj recalled.

She added: “I said my prayers, walked on staged and tried to put on a good performance.

“By evening I was better prepared.”

It was a night of firsts but not only for Maharaj.

“My family and friends have never really seen me strip down in a bikini.

“People are used to seeing me in the gym in polos and track pants,” she said, laughing.

Maharaj, who has been selected by the T&T Body Builders Federation to represent this country at the Central American Championships (CAC) later this year, dedicated her victory to her cousin Christopher Sirju.

Sirju, was a fitness buff. He died in a car crash.

No pain no gain:

Maharaj trained twice a day, for three months in preparation for the competition.

On several occasions, she almost broke down in tears.

“One of my training partners kept an eye on me. When he saw I was crumbling he’d come across and give me the push I needed to continue.

“There were days when my mind wanted to train, but my body said something else,” she revealed.

Maintaining her diet

A diet free of salt and sugar saw Maharaj’s attitude change for the worst.

“I’m generally a happy and laughing person. But on that diet I was irritable,” she said.

“A hungry man is an angry man. A hungry builder is an angry bodybuilder,” said Maharaj.

“The meals weren’t the tastiest.

“It was either grilled or boiled. I had egg whites along with half cup of raw oats mixed with water for breakfast. Eating oats prepared that way felt like I was swallowing paper,” she said.

Family and friends ensured that Maharaj ate her six daily meals on time.

An academic buff too

Maharaj is a certified personal fitness instructor at Fitness Zone located at Gulf City in San Fernando.

That’s where she trained for victory in this year’s National Junior Championships.

She owns and operates a health supplement store established three years ago, when she resigned from CMMB, where she was employed as a financial adviser.

“Money is not the only thing,” she said.

Maharaj graduated with honours in business management from the University of the West Indies, St Augustine campus, where she attained minors in human resource and marketing.

But it doesn’t stop there. She went on to become a certified safety officer.

Always active

Maharaj has been involved in fitness for as long as she could remember.

She started martial arts at age eight and was actively involved in gymnastics, as well as track and field as a student at Naparima Girls High School.

At UWI, she participated in marathons and aerobathons too.

She’s from a family steeped in sports. Her mother Hazel Tywang Maharaj still competes in marathons, while her father and principal of Salazar Trace Primary School in Point Fortin, Devanan Maharaj, serves as the school’s track and field, football and cricket coach.

Q&A

Who is Kashma Maharaj?

A strong woman: physically and emotionally in terms of my upbringing. A person my friends can turn to whether they need help or someone to talk to.

I try to be tops in what ever I do and I don’t limit myself. I like variety.

What makes you unique?

I’m full of surprises. I like doing things people don’t expect me to do.

Are you a woman or a lady?

I’m a woman who likes being treated like a lady. I demand respect. I like the old-fashioned things, like having a man open a door for me or pulling a chair for me to sit.

Big on beauty?

No. People say I’m such a “Tom Boy.” I have the greatest difficulty putting on make-up and combing my hair. With me it takes some effort. But I make sure I look good.

How did you start strength

training?

My friend Joel Sherwood placed a pair of ten pound dumbbells in my hands.

How many training partners do you have?

Four: Dr Nari Nandlal, Persad “Shammy” Ramroop, Richard Hosein and Dave Gosine.

Your best body part?

People say my back. I say my upper body.

Concerned about losing your feminine mystique?

No. I have been able to strike a balance. I can strength train and still maintain my femininity although I train like a man.

What’s your idea of beauty?

Northern American and French Caribbean fitness competitors Monica Branche; Michelle Levesque; Annette Milbers; Mandy Blanc and my mom.

Why exercise?

I’ve lost too many family members to cancer, diabetes and high blood pressure. I decided to practice fitness and share it with family and friends.

Ellena Tsatsos was born in Melbourne, Australia on the 16th January 1984. This dynamic young lady has taken the sport of Figure (Bodybuilding) to a new level, by showing many of her peers what determination and believing in your self can truly accomplish.

In 2007 after training for merely 5 months in a gym, Ellena took the body building world by storm. In the space of a few months she competed in 4 different federations claiming all in all 12 titles, 8 first places.

Accomplishing all this is simply not enough for this Greek – Australian young lady; she has taken an active mentoring role in the Community, and is publishing her own articles every month in the Melbourne Greek and English Newspaper Neos Kosmos, sharing with all her trials, tribulations whilst encouraging and inspiring the community to take an active role in bettering themselves through healthy lifestyle, diet and exercise in a wholistic approach.

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Ellena is quoted, I hope to achieve world wide acknowledgement and appreciation from the bodybuilding industry; many people are unaware as to the commitment and drive you need to have to be a competitor. Being a role model to young Australian’s during the highest ever epidemic of obesity and eating disorders is very important. I train 5 days a week, for an hour day at Dohertys Gym in Brunswick, Australia. The commitment comes first to my body and soul, learning to listen to them both, not just your mind.

Childhood

Sherrie Carnicle, mother, personal trainer, fitness model and competitor born December 22, 1977 and raised in Cedar Rapids, IA.
My parents and family inspired my interest in fitness, father was a golden gloves boxer, and competitive power-lifter, mother never missed a day of exercise, every morning she did videos in our living room. Our Father actually paid us an allowance to do push ups and sit ups each night.
Growing up with one brother, Paul, who was 4 ½ years older than me, you could describe me as a tomboy. I followed him around playing football, catching insects, and riding dirt bike. I then followed in his athletic footsteps as he set records in track in middle school and high school.

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I started with karate and gymnastics around the age of 6 and continued my involvement in sports such as volleyball, track, soccer, cheerleading throughout middle school and high school.
During my first season of track, as a freshman in high school, I started lifting weights and was immediately hooked.
College
I knew my passion and career path right out of high school and went to college at Western Illinois University, to pursue a BS in Exercise Science, graduating with honors. I was a fitness trainer for the student recreation center and actively participated and took on leadership roles in many student clubs.
Family-Daughter
After college I did my internship in AZ at Camelback Resort. Shortly after my internship I had my daughter Hailee, who is now 7, and moved back to IA.
Competition
I did my first figure competition in 2004, 10 months after giving birth to Hailee. I placed first in my initial show and earned a pro card in NGA. I went on to compete later in the NPC sanction where I am currently top ten ranked national competitor in figure.  While training for shows I picked up an interest in running road races and actually placed at the top in many ranging from 5k to 25k.
Work Experience
10+ years experience as a personal trainer
5 years in the food industry has given me knowledge in areas of nutrition and food processing to educate clients.
Memberships
Member of IDEA, NASM, American Heart Association, Insured independent personal trainer
Areas of Focus
I work with corrective exercise and flexibility, sport specific training, weight loss, pre/post natal, post rehabilitation, children’s fitness, fitness contest prep, nutrition consultant and programs, core emphasis, and very detailed approach. Always keep your body guessing and very functional with a preventative approach to health and wellness. The ultimate goal is to help clients discover their best self.
I lived in IA and was a personal trainer part-time and food technologist part time.  The fitness industry was lacking in IA and I had the opportunity to relocate to MN through Cargill.
Career Change
I moved to MN in Oct 2006-Within a year of working in MN, realized the fitness industry was great for switching to full time personal trainer.  I pursued my passion in fitness by beginning full time personal training career in 2007 and it was a success!
As business was successful, I knew that it could be successful in a place that I would be happier living in. My ultimate goal was to move to AZ and made it happen in Oct 2009. No more winters!!
Client success
10 people 80-100lb weight loss, winning challenge/gym contest marriage, client’s compete in shows, and marathons.
States worked in
Minneapolis and Scottsdale, AZ area
Publications, Awards, Modeling, Promotional
I have been featured in Muscle and Fitness Hers, Max Muscle National Magazine and commercial, Gopher Sports Magazine, Miss Hawaiian Tropic-Iowa in national pageant, Expo Promotional Work-Olympia and Arnold
Have worked with companies such as ALRI, Max Muscle, and Nutrigenix
Life Outlook
I enjoy bringing spirituality into training and life, positive energy and inspiration
Music drives and motivates me and I have always explored the idea of learning how to spin electronic music.
Goals I am currently working on:
I aspire to be one of Scottsdale’s premier female personal trainers expanding my business to more and more people in the Old Town, PV, and Scottsdale areas. I want to be a resource for people and a community leader in promoting fitness and reaching adults and children, changing and positively impacting lives of clients and people clients reach as well.  I would also like to create posing seminars and coaching more figure and bikini competitors helping them to become more successful at the sport.
Modeling
Personally I would love to grace the cover of magazine such as Oxygen or Muscle and Fitness and inspire people with busy lifestyles to create a positive and healthy lifestyle not only for themselves but, for those that are around them.  Positive and healthy people really do influence people around them with great impact in a healthy way.  Making healthy choices can and will impact your life, your friend’s life and your children’s alike.
Passion and Hobbies-My daughter, hiking/outdoors, nature, music, art, dancing, comedy, reading and learning, spiritual growth
Tools of the Trade
Things I wouldn’t train without are my heart rate monitor, my Ipod, and Mynetdiary Pro Application.
Motto
I live to inspire and motivate.  I am fulfilling my duty here on earth through being an excellent mother and an inspirational trainer
Books, Authors, and Inspirational Figures
Bible, Deepak Chopra, Eckart Tolle, The 4 Agreements, Louise Hay, Steven Covey, Let Your Life Speak, elementary school teachers

Exotic beauty and human dynamo Tatiana Anderson is a woman that’s pretty much done it all. Host of ESPN’s top rated fitness show Kiana’s Flex Appeal, Tatiana has hosted a lifestyle show with Robin Leach on CBS, interviewed on EXTRA and Inside Edition and even appeared in episodes of Friends, Baywatch, and She Spies!

Born in Las Palmas, Gran Canary Islands, Spain, Tatiana moved to the States with her mother and two sisters as a young child. She was an active, multi-talented individual that got involved with modeling, beauty pageants, dance, pep squad, cheerleading and baton twirling. In fact, by the age of nine, she had over 150 trophies and a World Championship under her belt.

Her family relocated to Houston, Texas where Tatiana developed a passion for fitness, so much so that she started teaching aerobics at age 14. Little did she know that she would become one of the top fitness competitors and spokesmodels in the business. It was definitely her tenacity and determination that propelled her to win many titles including: Ms. National Fitness, Ms. Texas Fitness, Ms. Fitness USA, and Ms. Petite Texas also coming in second in the Ms. Fitness World Competition two years in a row. It was through her fitness accolades that she was recognized as a top contender and sought after by major supplement, swimsuit and clothing companies as well as magazine publications while building a wide fan base.

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Tatiana has featured in many publications including Controversy, Oxygen, Muscle Media, Muscle & Fitness, Fit Magazine, Physical and Newbody. She’s also been a cover model for magazines Nutrition Express, Ms. Fitness, Ironman and Olympus.

For the past ten years, Tatiana has worked as a host, model, actress, health and beauty consultant. As a former professional, she is author of the how to book, “Step By Step Guide To Fitness Competition Success”. She is also a former professional cheerleader for the NFL Denver Broncos, NBA Houston Rockets and the USFL Houston Gamblers.

Now living in Marina Del Rey, CA, Tatiana has launched into a successful career as spokes model, TV personality and entrepreneur.

The reason I started fitness competing is…

I decided to enter my first competition without knowing anyone else who had ever competed. Oxygen fitness magazine first piqued my interest with its contest coverage. It made sense that if I wanted a physique like the women on those pages, I should become a competitor and learn exactly how they train and diet.

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The person I most wanted to be when I started was…

I admired many of the professional competitors and appreciated advice from Ava Cowan and Kary Odiatu. However, my focus was never to duplicate the physique or success of another. My training and career goals have developed year by year.

The people I owe the most to are…

Right from the beginning of my competitive career, my parents supported my new passion. They’ve attended every contest, including most of the local ones that only my ContestPrep.ca clients are in! However, I wouldn’t be who I am without my husband, Craig. We embrace each other’s dreams one hundred percent.

The supplements I can’t live without are…

Chocolate-flavoured whey protein curbs my cravings for sweets, pre-workout drinks amp me up for each training session, and FUSION’s SUB•Q gives me the extra edge I need to lean up for competitions or photo shoots.

The best thing about training is…

The energy boost I get after a good cardio or weight training session. Your body will reward you for choosing exercise as your daily stress relief.

My ultimate goal is…

To inspire men and women to live healthy, active lifestyles as I continue to excel in my professional competitive career.

Years I’ve been training…

13 years, 6 competitively.

The last new bodybuilding/training thing I learned was…

I recently travelled to Arizona with Craig, where he trained with IFBB pro David Henry. Dave and his wife, Nicki, had used the DC style of training, and I’ve never seen Craig more exhausted after a workout. Craig has since taken me through the DC calf training – I couldn’t walk properly for a week!

The day I got my pro card…

I was also told I would be shooting with Oxygen fitness magazine – my dream come true! There was so much to be thankful for; I’d worked so hard and overcome so much to realize this dream … I cried!

The one thing every competing bodybuilder should know is…

The importance of practicing stage presence. Not only do you have to be confident that you’re showcasing your physique in your best poses, but you have to condition yourself to hold tight for the entire round.

One bodybuilding secret I discovered is…

My secret to success: Keep a positive state of mind, and surround yourself with empowering people!

What I enjoy most about competing is…

The focus and anticipation of the coming competition pushes me to my limits.

The thing I hate most about stepping up onstage is…

Being desperately thirsty.

Last month, it was announced that former WWE Diva Jackie Gayda-Haas, placed 3rd out of 37 competitors in the Branch Warren Classic fitness/bodybuilding competition. Jackie has now qualified for the nationals and appears to have a promising bodybuilding career ahead of her.

On the November 26, 2005 edition of Impact!, Gayda made her debut lashing out at Jeff Jarrett. Jarrett was shocked and frightened by Gayda’s unexpected appearance and soon ordered her backstage. He was heard saying, “It’s not what you think.” After being pushed by Jarrett, Gayda slapped him and then went after his valet, Gail Kim. The following week, Gayda came out again to confront Jarrett. After pushing and slapping, the two had to be pulled apart by officials. At Turning Point, the same thing happened in the main event match, but Gayda was restrained by officials. On the December 31 show, Don West tracked down Gayda for an interview. She said her being there had nothing to do with a love affair, but rather that Jarrett had promised her a spot on the TNA Roster, but while she was stuck at home, she turned on the television to see Kim in her place. She said she had a big secret about Jarrett that TNA Management would love to hear, but did not reveal what it was.

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Gayda won TNA’s Knockout of the Year 2005 on the January 14, 2006 edition of Impact!. At Final Resolution, she ran into Raven after he lost his match. She told him that they had something in common, they were both being screwed by TNA Management. On the January 28 edition of Impact!, Gayda came down to ringside during a Jarrett versus Jay Lethal match, to hand an audio tape to Kim. She then left, with a confused Kim soon following.

Jarrett then hired Alex Shelley to video tape Gayda at her home, for blackmail. Shelley complied, returning a week later with a videotape. On the February 18, 2006 edition of Impact!, she told Jarrett that he had won and that she would leave. Jarrett refused to comply and used the tape Shelley compiled of Gayda asblackmail to get her to join his stable. Jackie became the manager of Planet Jarrett. She feuded with Gail Kim in mid-2006. At Sacrifice Jackie announced that she was pregnant, so Kim kayfabe fired her. She has not appeared with TNA since and her photos have been removed from the Knockouts portion of the website. Shortly before her pictures were removed from the TNA website it was confirmed that Gayda parted ways with TNA.

In April 2009, Gayda returned to WWE for one-night only as a part of the 25 Diva battle royal at WrestleMania XXV. She had apparently retired from professional wrestling after her match.

On August 30, 2010, Mexican promotion Perros del Mal Producciones announced that Gayda, under the ring name Miss Jackie, would wrestle for the promotion on September 16, on the same card as her husband Charlie Haas. At the event Jackie and Celestial defeated Jennifer Blake and Mini Chessman in a tag team match.^[10] She appeared again on February 11, 2011, on the Viva La Lucha PPV, teaming with NY Knockout Nikki to take on Christina Von Eerie and Jennifer Blake (a match that she won for her team, via crossbody into a pin).

So Nelli, could you tell us your backgrounds, who is Nelli Tsyshkevich?

I was born in Emanzhelinsk of Chelyabinsk region on April 20th, 1968. I was involved in sports this way or another since I was a child. At 7 I started cross country skiing. At 5 I used to practice figure skating. Because I lived on the North (Magadan), I was no stranger to flues and colds and I had to quit skiing. Then, I started rhythmic gymnastics and ballroom dancing. Meanwhile I had been studying at a music school. Overall I was a very active girl. I had a lot of friends and I always had a place in my kindergarten and school elite. I participated in many formal and informal events and competitions, which could be athletically oriented but not necessarily. I often behaved like a boy, trying to proof my right not be a weakling. As long as I remember myself, my athletic physique made me different not only from girls but from boys too. I was muscular and broad-shouldered, and I was known in the neighborhood as a bad girl. I was always stronger, cooler and faster than other girls and boys of my age. I used any opportunity to compete. I often preferred to spend time with boys, because girls were too weak and soft. The first time I showed up in the gym was in 1996. I spent a year getting used to it, looking around and then I fall in love with weight training. I started to workout more seriously by 2003. At this time I work as personal trainer at the sport and leisure complex “Premier Sport” in Moscow. As for my marital status, I am divorced and I have a son. For a while I enjoyed sport as a hobby. It is now people know me as an athlete, but very few know that I considered singing to be my destiny. I loved to sing and I still love it. I used to sing for myself and those who are close to me, but also for the audience at our city events, and even at the most popular restaurant of “sunny” Magadan. When I moved to Moscow I kept singing. I write both lyrics and music. I have released my own album. I don’t know how it happened, but suddenly at the age of 26 I got enlightened. Ever since that time my creative process could not be stopped. I have a huge folder at home with so much song lyrics and poetry.

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When and why started you competing in bodyfitness (figure) ?

– First time I competed at the Moscow Cup and the Russian Championship in 2005, when I took 4th place. Not too bad for the first try. Why figure? Figure is about beauty and esthetics. That is where my interest grows from. Why not bodybuilding? That is an interesting question. I asked it to myself when I decided to compete. I guess I made my choice because of the judging criteria. In figure, muscles and size are not emphasized to the same degree as it is in female bodybuilding. Why not fitness? Mainly because of the high risk of injuries. Nevertheless, I really like fitness.

So you are from Russia. How could you describe the situation of this sports (bodyfitness/fitness/bb) in Russia?

– The popularity of men’s bodybuilding, man’s classical bodybuilding (a new trend in the amateur bodybuilding), and figure keeps growing. The number of competitors and categories, and the level of contestant’s preparation get higher and higher with each year. Meanwhile, people lose interest in both men’s and women’s fitness, and female bodybuilding in particular. There are many reasons for that. Women’s bodybuilding gets an “unfeminine face”. The necessity of pursuing an extreme mass and condition (the criteria that the judges pay attention to) repel not only the fans but the athletes themselves. As for fitness, not everyone is able to be an acrobat, not everyone has a school of artistic and rhythmic gymnastics under her belt. Moreover, in my opinion, female physique only suffers from that. How many fitness champions have proportion close to ideal? It is hard to combine beautiful body with the ability to express this beauty in a very complex routine. Not to mention injuries.  In our days it is getting harder and harder to compete. There are many strong athletes in Russia, as well as in Europe and the rest of the world. Figure is very popular. To become a member of the national team means that you are a Russian champion. And it is really hard to become a nation champion. In 2003 there were less than 20 competitors at championship of Russia in total. Now there is about the same number of athletes but in each of the four categories.

Could you tell me about your contest career so far? And could you give some of your best achievements?

I missed almost no competitions since 2005. I was a masters overall winner at the 2007 European Championship, a bronze medallist at the 2007 World Championship, a runner up at the 2008 European Championship, a three-times champion of Moscow and Russian Cups in 2006-2007. It is became a standard in Russia to award athletes with the ranks and titles for results on the official competitions. Thus, I am a Master of Sports of International Class.

You have been competing very often now in last few years and you are every time in very good condition. Many say that competing often successfully every spring and autumn is impossible but you have made it true. What is your secret?

There are no secrets. First of all, to achieve a goal I am ready to work hard day after day. Physically and mentally I am ready for exhausting workouts. I want to create a better myself. Having my own training plan is also crucial. This is a key to achieving my goal. Only staying honest to yourself, tracking each step, and controlling all changes and corrections allow me to reach the results which are necessary to compete on the highest level. Another important aspect is the help of the close ones. I couldn’t do it without their support, without knowing that they 100 percent believe in me, without walking side by side with them.

You are now one of the most successful figure amateur competitors. What makes you so good? In your opinion what are your strengths?

It is the harmony. This is a part of personality. I mean harmony in everything – life, work, sport. It is harmony with myself, because I want to be comfortable in any situation. I am not a robot, not a machine. However, I must say that such harmony can be achieved only through discipline, willpower, and determination. I follow my plan, workout very hard day after day, and push myself to the limit. But when it comes to rest, then it is the real rest – the same way as work means the real work. This is the only way for me.

In your opinion, is there some things in your physique you need to improve or are you satisfied?

There is always a place for improvement. There is always a space to grow. I will never be satisfied, especially since there are no clear criteria in figure at this moment. Today they reward one thing, tomorrow something else.

So in this spring you were runner up in European Championships and lost the win only with ONE point. Comments?

As for the championship in Macedonia, I have a lot of questions. The first day I was the first in both rounds. Next day the same team of judges gave me the third place. As a result I lost one point to a Croatia athlete. Did my condition become so much worse than it was in the first day? I don’t think so. I was in the same condition. I do feel disappointed, but… Long before I have made my mind about two things: first, my goal is always to take the first place, I build my body to be in champion’s condition. Second, before I decide to participate in the next competition, in order to move on and to push myself even further, I say to myself “Yes, I presented my best shape so far, but today judges looked for something different.” Do you see what I mean? It is enough to recall figure skating and the way athletes get placed sometimes.

How has your summer been after European Championships?

Unfortunately, I didn’t have much rest this summer. I spend it mostly working and preparing for upcoming contests. Though, I did have a short but active
vacation.

You started already your contest season a few weeks ago in Baikal Euro Elite Tour and you won the show. You also beat defending world’s over all champion. How would you comment your contest, condition and your win?

This show had the best organization that I’ve ever seen since I started competing. I won the contest, but it was not an easy fight. I stood in one line with well known and titled athletes not only from Russia, but from Belorussia and Lithuania too. From the very beginning, as usual, I set a goal to be the first one, since no other place would ever satisfy me. And I did it! It is hard to talk about your own achievements. The only thing that matters is that I won. And I did not just defeat other girls, I defeat myself. What gave me an advantage in Irkutsk? The competition had a very complex structure. Overall there were six rounds. I used five different suits, different hairstyles, and even three pairs of shoes. Every round I was getting into a new character, every time I tried to leave a different impression on judges and the audience, and I think I succeeded in that. On top of that I had my body in the best condition I could possibly get, otherwise I wouldn’t compete. A champion has to look like a champion at any show. 

How looks your contest schedule now after Baikal show?

Now I am preparing for the World Championship in Spain. After that, if I feel ready and have respectful champion condition, I will participate at the Russian Championship and also at the commercial show in Tyumen, Russia.

So you are now about seven weeks out from the World’s championships. What kind of thoughts and goals do you have concerning the upcoming world championships event?

World Championship is always a serious challenge. Above I have already described my goals. I will do everything possible to get in my best shape and to win. It is going to be hard, but challenges exist to be overcome.

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My name is Bianca Malvaso. I am 29 years of age and am a fitness / figure bodybuilder and aspiring fitness model.  I have experience in catwalk, photographic and promotional modelling. I am looking to further my career in the modelling industry and am looking to work with photographers, make-up artists and hair stylists who are creative and can offer a range of different styles.  I take my work very seriously and always maintain professionalism.

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Hilary is a life coach, personal trainer, group fitness instructor, and figure champion. Her unique talents bring a dynamic combination of energetic atmosphere, knowledge and passion to your workout.

Hilary’s focus remains on ensuring you reach your goals. Whatever your current fitness level, you will receive individual attention and a plan that fits your needs and lifestyle. Her motivational style and personal touch keeps the momentum going so you feel stronger inside and out while adding years and quality to your life.

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2008 State Farm 10k Finisher
2008 Lincoln Half-Marathon Finisher
2009 Aflac Iron Girl- Las Vegas Top 20 Finisher
2010 Florida Musclemania Figure Champion
2010 Fitness America Las Vegas Figure Top 10
2010 Team Top Secret Nutrition- Vitamin Shoppe

Today I will…
Thank God for the ability
Stay Positive!
Do the right thing.
Make at least three people smile.
Believe the best is yet to come.
Live with energy, empathy, and enthusiasm.
Take time to learn.
Give more
No One is in charge of my happiness except me
Smile and laugh
Forgive everyone for everything
Seize the day.

Category you Compete in: IFBB Figure

Career: I am a Master Esthetician and Cosmetologist, but my career is transitioning to being a part of the health and fitness world in my community and competing in the IFBB

Sports background: I was an athletic child, playing random recreational sports, but nothing ever really stuck till I found my true passion, which is figure competitions. That all started when I was 24 years old.

Why NPC: I met my first (and only) trainer who is now my husband, right before I turned 24 years old. He had been in the industry since he was 18 years old and I just went with what he recommended. He was known in Utah as the go to guy for any type of competition prep. and had also transformed so many peoples physiques!

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What do you like best about competing? I love watching the transformation of my physique. I used to be chubby and have zero muscle definition. I had no idea that you could actually grow your muscles with proper training and nutrition. Every time I looked in magazines I just thought people were born that way, with awesome abs and shapely legs. One of my most favorite parts of competing is the weight training. Every day I push myself to lift heavier, while maintaining proper form and if my husband isn’t training me, the first thing I do is call him and tell him how my workout went. Most recently, I increased my single arm dumbbell row to a new all time high, rowing 70 lb. dumbbells for 8-10 reps.  People at the gym stare at me like I’m crazy and its motivating!

Competition history:

March 2008: NPC Utah Classic: Overall Winner

November 2008: NPC Nationals Atlanta: 10th place Class D

July 2009: NPC USA’s Vegas: 10th Place Class D

March 2010: NPC Utah Classic: Overall Winner

May 2010: NPC California State Championships: Overall Winner

June 2010: NPC Junior Nationals Chicago: 6th Place Class D

July 2010: NPC USA’s Vegas: 5th Place Class D

October 2010: NPC Nationals Atlanta: 1st Place Class D (earned Pro card)

Competitors you look up to: I look up to so many competitors in every category of the sport, Men and Women’s Bodybuilding, Fitness, Figure and Bikini! There is so much that goes into competing that I applaud all that do it. If I could chose one who really stuck out in the figure division, when I first started it would be Gina Aliotti (Silva). Her physique is incredible and after I was able to meet with her in California to get more coaching on my posing and stage presence, I looked up to her even more. She is so down to earth and nice. I was intimidated to meet her, but I felt immediately relaxed after our first conversation. She has accomplished so much and stayed so real. Shout out to her for greatly improving my posing and stage presence. It is a huge aspect of competing and I am sure what helped me to accomplish my goal in turning pro. I also really look up to my husband Justin Dees. He is a National Level Competitive Bodybuilder in the NPC and has inspired me to take this sport as far as I can. He has transformed my physique to a level I never imagined achievable and has always been in my corner supporting me. I feel he has taken a back seat with his competitions. He has an amazing physique at 5’51/2” competing as a heavy weight at his last show and I can’t wait to see him compete again at USA’s this July.

Favorite Cheat Food: dark dark dark chocolate! I also really crave bananas with almond butter when I can’t have it!

Favorite Diet Food: Either egg white and oatmeal pancakes or baked cold sweet potatoes with truvia on top! Mmmmm!

Favorite Body Part to train: Quads currently! It varies from month to month… As I get stronger I get a thrill out of stacking the plates!

Least favorite body part to train: Abs I guess, its hard because I really feel like that is an area I need to improve, so since I’m weaker with my abs it frustrates me. lol!

Hobbies: Going to animated movies with my 4 step-children and hubby. Cooking new healthy recipes. Playing with my two cute Chihuahuas, (Hercules and Bella). Laying out by a pool. Although I don’t do it much I love all water sports. Oh, also snowboarding!

Words to live by: “The Will to Win is Nothing, without the Will to Prepare to Win!” – Zig Ziglar

“Hope sees the Invisible, Feels the Intangible, and acheives the Impossible.” – Helen Keller