Posted 09 September 2014 by Interview:

Valentino Tozzi


How and when did you start training?

I started training about six years ago.  I was thin, I weighed 121lbs and I had difficulty accepting my physical condition.  I was an athlete for the National Italian Taekwondo Team Valentino_Tozzi_q1.pngand I didn’t increase my bodyweight in order to remain in my class. Often in the evening after 5 hours of training which included running, fighting and much more, I used to have dinner which consisted of a simple yogurt and then I went to bed.  When I had an injury I started rehab in the weight room, I fell in love with dumbbells and barbells.  I left Taekwondo and started training in my garage where my father had a simple bench with dumbbells.

What mistakes did you make as a newbie?

I remember that I trained pecs on a daily basis, and I neglected my back muscles. My shoulders were quite weak because I preferred not to training them. I was devoting myself to Valentino_Tozzi_q2.pngchest and arms only. Luckily I understood soon that to build a beautiful body I had to build it with harmony and so I began to train my weak points.  Another mistake was I wasn't training abs, I used to train them only before and during the summer.  The worst mistake I made was to prefer protein powders instead of real food, I believed they were more effective!!  I used to consume a large amount of powders and not so much real food.


We know consistency is key, what tips would you give to anyone struggling to stay consistent?

What I can say is that imitating what other athletes do isn't a good idea. We have to study and update ourselves and not simply ask questions of those who are more experienced than us. We also have to learn to listen to our body.

If I was just listening to the elders in my gym, without going to verify what they said, I would not be able to boast of my titles now.  Listen to your body, asking others is fine, but make sure to check everything in books or on a good website first!  Consistency is the key, but being smart is the lock!

Do you listen to music whilst training?

I have a confession to make ...I train at different gyms, and while I always have headphones on, I don't listen to anything ...Do you know why?  Because I can hear what they say about my condition LOL!  I know this is lame but it helps me to stay focused when I hear bad things about me, I think over on what I have to improve.  Anyways when I do cardio I like to listen to Caribbean music! I love Cuban salsa and bachata. I like Romeo Santos and many others... I'm a romantic and this music helps me to relax.


What do you think about when you have to dig deep
and push out that last rep?

During my prep I'm not the only person to sacrifice. There's my trainer, who constantly monitors my situation (trust me, many times he is forced to study the best solution for hours and hours), there's my girlfriend who tries to not eat junk food or sweets. There are my parents who try to help me in all possible ways, support me psychologically and sometimes they have helped me even financially.   What do I think about when I have to push out that last rep?  I think of them all and I think to make them proud of me, I can't really disappoint them!

How far ahead do you plan and prepare ahead your nutrition
and training if at all?

My coach Eugenio Paniccia plans everything! My diet plan and my workout program are studied and programmed by him. Although I don't have any show close in my schedule and Valentino_Tozzi_q3.pngI'm in offseason (strange thing because I compete approximately 8 times at year), I always have a plan to follow.  I need to stay in shape all year long in order to make my pre-contest preparation easier.  I need approximately 8 weeks to reach my best contest conditioning. My life is influenced by my meals and my workouts. I always have everything organized and I try to be as accurate as possible. I love to cook and prepare my meals and when I leave home I always have all my meals with me.


What are you most proud of?

Honestly, I think I have built an aesthetic physique, but, we all can do it!  In the gym, I get many compliments about my posing skills. I am very proud of this because I spend many hours practicing. Learning to contract muscles well and being able to pose in the best possible way is what makes the difference when you are on stage.   Outside the gym but I very proud of my talent as a dancer, even if no one appreciates it!  I think I'm a very humble guy and I honestly don't know what I may boast about... Maybe I can say this is my best quality.

Do you bulk and cut or stay lean year round?

I am a Men's Physique competitor and therefore I don't invest much time in bulking but I spend it improving quality and proportions. After competitions I usually gain weight but this is mostly due to the liquid accumulation. An amateur athlete can't gain too much volume, so I keep myself fairly "light". If one day I get my Pro Card, I will invest some time in a bulking phase.


What types of cardio do you do?

I love HIIT but I found that the classical aerobic activity at 65% or 70% of my maximum heart rate gives me a better results. I have two daily sessions, in the morning next to breakfast and in the afternoon after the weights. I usually use the treadmill at high incline or sometimes I use the bike outdoor or indoor.

What is your training routine like?

I train 6 days a week with two sessions daily: In the morning I do cardio activity for 45 or 60 minutes after breakfast. In afternoon I train with weights and after that I do an additional 30 minutes of cardio.  Sunday is my rest day but when I'm close to the competition and if I'm still not in a good condition sometimes my coach asks for a cardio session in the morning.

My training program is structured in this way:

  • Monday: back and lower back
  • Tuesday: Quadriceps, calves and abs
  • Wednesday: Arms
  • Thursday: Chest and abs
  • Friday: Hamstrings, lower back and calves
  • Saturday: Shoulders and abs
  • Sunday: Rest

The training techniques that I use are quite simple, I work on hypertrophy specific training which can provide 4 sets for 12 reps or 3 sets for 10 reps both with rest between 90 and 30 seconds. Sometimes I also use a FST-7 like technique revisited by my coach.
My workouts are very intense and once finished I'm always hungry, first thing I do is running to the locker room to have my post workout protein shake!!


What is your diet when trying to get in peak condition?

My diet plan consists of 6 meals.  I usually eat every 3 hours except after the post workout shake, in this case I eat about 1 hour later.  I never take off carbohydrates, a ketogenic diet is Valentino_Tozzi_q4.pngnot for me.  My favorite protein sources are chicken, cod and egg whites, but in off-season I also add lean red meat such as equine.  I respond better to low glycemic index carbohydrates, my primary sources are oats and potatoes.  In my class, since I'm an amateur, I cannot use too much carbs because I have to keep my volume and my body responds very well to muscle growth, so I tend to cut calories mainly from carbohydrates.  I love vegetables, and I prefer broccoli, spinach and asparagus, but also love to eat zucchini and peppers.

Who are your favourite athletes, bodybuilders
or fitness models?

During the 2014 Arnold Sports Festival in Columbus I had the honor and pleasure to meet and chat with my favorite athlete in Men's Physique: Mr Jeremy Buendia.
He has my age, he's very humble and down to earth. He motivated me a lot and told me a ton of great tips. This event marked my career and gave me the dedication and confidence to persist in my dream to get a Pro Card.


What supplements do you use if any?

Supplements that I can't miss are BCAA, glutamine, creatine, omega-3, hydrolysed whey, vitamins and minerals and digestive enzymes.   I don't take other supplements outside of these.  I use bcaa and glutamine before and after training, together with creatine. I take Omega-3 twice daily.  I take enzymes with my meals to help my body to assimilate all the nutrients. I use hydrolysed whey only in my post workout shake.  I think these are the fundamentals for a strong and well-built body.

What top 3 tips would you give to anyone wanting
to get CutAndJacked?

  1. STUDY: Asking others is fine but you always to check in books, medical or scientific studies or on trusted websites.
  2. DON'T COPY OR IMITATE: Taking a cue from other people is fine, but you have to re-adjust everything for your body. We are all different!
  3. BE PATIENT: Achieving goals needs time and perseverance. You can go wrong and take a step back, but only by making mistakes can you figure out how to proceed in the right direction.

Valentino Tozzi
Ifbb Men's Physique

Height: 5'8.5 "
Weight: 190 lb contest,  220lb in offseason.

Facebook fanpage:


Posted 27 August 2014 by

Recipe: Honey

Glazed Chicken

Recipe: Honey Glazed Chicken

hioney glazed chicken scr1.jpg


  • 2 6oz skinless, boneless, Chicken Breasts
  • 2 Tbsp. Dijon Mustard
  • 2 Tbsp. Honey
  • 2 Tbsp. Lemon Juice
  • 1 tsp. fresh Rosemary


  1. Preheat oven to 350°F
  2. Combine all ingredients into an oven safe dish and mix well.
  3. Dip chicken into mixture to coat all sides, and leave in the dish.  Proceed to the next step; or cover with foil and place in the fridge for 2 hours to marinade.
  4. Place dish in the oven and bake for 40 minutes or until chicken is cooked through and no longer pink.

Macros: Per serving

  • Calories: 256
  • Protein: 37.6g
  • Fat: 3.7g
  • Carbs: 21g
Posted 11 September 2014 by Interview:

Romane Lanceford


How and when did you start training?

At the beginning of my journey all I wanted to do was just get bigger, and as a teenager around the age of 15, diet and exercise became a bit of an issue, this led to me becoming overweight. I joined the local gym but I had very little knowledge of how to do things properly. I was mainly lifting heavy weights without correct technique or form. Each training session in the gym was nothing but a competition as to who could lift the most between me and my friends. This style of training combined with a lack of knowledge led to all sorts of injuries and problems.

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

Have a goal in mind. Once that ones completed, create another. Keep setting challenges for yourself to make you push harder each time.


Do you listen to music whilst training?

For me, my music of choice is hip-hop from the 90’s. Nas, Biggie, and Jay Z. They don’t make 'em like they used too!

What do you think about when you have to dig deep
and push out that last rep?

Normally I just tell myself to man up. But when I’ve been shaking with flu, an illness and a 2-3 hour gym sessions ahead...The faces of my loved ones cheering for me on stage motivates me more than anything.


How far ahead do you plan and prepare ahead your
nutrition and training if at all?

Depends what stage I'm at. If a comp is nearing my training is planned weeks in advance and my food prep is done daily.

What are you most proud of?

Bodybuilding saved me in many ways. I was living a party lifestyle with a lot of spare time and too much energy, with no constructive way to channel my enthusiasms I was heading downhill, fast. I found myself heading towards all kinds of trouble. So turning my life around is what I'm most proud of.


Do you bulk and cut or stay lean year round?

I like to stay lean all year round. I feel that being a fitness model is a lifestyle.

What types of cardio do you do?

I do LISS cardio for around 1 hour each day.


What is your training routine like?

Off-season my training is usually weights 3 times per week with cardio and abs on the days in between.

Monday – Chest &back
Wednesday –legs
Friday – delts and arms

8 weeks out my training changes and becomes more intense.

AM cardio/abs/obliques
PM chest

AM cardio/Stretching
PM back

AM cardio/abs
PM legs

AM cardio/stretching
PM shoulders

AM cardio/abs
PM arms

AM high rep full body workout (3-4 x 15-20) followed by cardio

Some days I may only have to do 3-4 sets of 12-15 reps however some days I may not be able to fatigue or contract the muscle the way I would like and may have to do more, as many as 8 sets in some cases. The reps also vary sometimes as high as 25-30 if I feel it necessary to achieve what I want from that particular exercise. The amount of exercises also varies. This also applies to the amount of exercises per body part. Sometimes I may have to do as many as 7 or 8.


What is your diet when trying to get in peak condition?

When reaching peak condition I slowly drop carbs and rise the fats keep the proteins high at all times!

Who are your favourite athletes, bodybuilders
or fitness models?

Has to be Floyd Mayweather. Not only is he amazing to watch inside the ring but is the smartest man in sport. Period.


What supplements do you use if any?

  • Amino acids or a BCAAs
  • Isolate protein
  • Glutamine
  • ZMA

What top 3 tips would you give to anyone wanting to get CutAndJacked?

  1. Get the right advice.
  2. Push yourself to the limits.
  3. Stay consistent and don’t look back!

Romane Lanceford
Born: 1989
Height: 6ft,1in
Weight: 210lbs

Romane Lanceford facebook fanpage:

Posted 18 September 2014 by Interview:

Allison Ethier


How/when did you get started in training
and living a fit lifestyle?

Back in 1998 I saw a fitness competition on TV, and knew that I would be doing that someday. At the same time I was in university, working, studying, and involved fulltime as a cheerleader at the University of Western Ontario.  After I graduated from UWO I went on Allison_Ethier_q1.pngto UPEI and knew that this was the time to start fitness competitions, at the time there was ONLY fitness and bodybuilding.  In my opinion fitness was more my style as I had a background in gymnastics and cheerleading so putting together a routine was relatively easy. I found a local show, and myself and one other girl competed. Instantly I was hooked. Such began my obsession with the gym, competing and being involved in various federations in the industry.

It is now 15 years later and I am still going on to my last journey as an IFBB fitness professional.


How do you stay motivated?

I find motivation wherever I can. I use videos, new workout gear, a new playlist, quotes, Allison_Ethier_q2.pngand various photos from the Internet. I find making really small daily goals helps to put the day to day into perspective. I have been doing this so long that expecting results immediately is unrealistic, and I know you have to consistently put in the work in order to see results.

What types of cardio have worked best for you? 

I have done HIIT, stepper, step mill elliptical, plyometrics, sprint work, etc.  I also count my fitness routine as cardio.  I use various methods to be strong for the fitness routine. 

Depending on my energies that day it could be HIIT or some long steady state.  I do not do obsessive amounts of cardio, however, to say I do none would not be honest. I do more cardio during prep to get ready for a show. 


Do you have a favourite healthy recipe?

Protein pancake. I can eat them all the time.

1 cup liquid egg whites; ½ cup oatmeal, 2TBSP Greek yogurt, and coconut.

Fry up like a pancake.

This is my go to breakfast on season or off.


What does your diet consist of?

Lots of lean proteins – Eggs, chicken, white fish, salmon, steak. Carbohydrates like fruit, vegetables, potatoes, rice and oatmeal.  And of course fats like olive oil and nuts.

How do you deal with cravings for junk foods,
sweets and salty food?

In the off-season, I don’t really have cravings for sweets.  Near the end of the prep I start to have cravings for things like chocolate, as the diet is restrictive. It is partly due to being so skinny, and having to get so lean that cravings start to rear their ugly head.  I have found the less I eat those sinful foods the less I crave them.

I have competed many, many times, knowing that you will be hungry, and have some cravings is a learned side effect of the process.  You learn to ignore cravings.  However, if really bothersome I might do Greek yogurt and some frozen fruit to help cut the boredom, or have another protein shake.  Dieting is all about not being too hungry. 


What are your top 3 favorite exercises?

  • Seated Cable Rows
  • Deadlifts
  • Hip Thrust.

Right now I am obsessed with training glutes. 

Do you listen to music whilst you train?

Absolutely. Having music on gets me in the zone.  I only have 1 hour to train so I have to make the most of my time in the gym.  I tend to not socialize too much, and get into the zone with my workout.  Headphones mean ‘I am here to train; not talk”.  Playlist has lots of rock right now.


What is your training routine like?

Off-season:  4 days a week, generally full body days.

I do one exercise per bodypart, and stick to the big compound movements.  I like the 6-8 rep range, but some days I can go as high as 12-15 reps.  Those really high reps 20-25 are killer, and find they hurt my joints if I stay there too long. 

Full Body Day – Example

  • Deadlifts: 4 sets x 6-8 reps
  • Incline Dumbbell Press: 4 sets x 6-8 reps
  • Leg Press: 3 sets x 10-12 reps
  • Chin Ups: 3 sets x 10-12 reps
  • Split squats: 3 sets x 12-15 reps
  • FacePulls: 3 sets x 12-15 reps
  • Stability Ball Crunches: 3 sets x 20-25 reps
  • Rope Crunches: 3 sets x 12-15 reps

I do minimal cardio in the off-season maybe 10-20 mins 2-3x per week. I use cardio to help with fatloss, and in the past have done 45 minutes x 2 per day. Now, I am better with my nutrition and do much less – maybe 30 minutes x 4-5x per week in season.  I also do a fitness routine so trying to balance the athletic part of the competition with diet and training can be a tough balance some days. 

Routine practice is 2-3x per week for about 30 minutes after a 20-minute warmup. I used to be able to bust out my routine with very little warmup but now that I am older taking time to get everything warmed up makes it easier on the joints. 

I try to take 1-2 full days of rest during prep.

Do you set short and long term goals?

Short term to win an IFBB pro show.

Long term finally make it to the Olympia. 

In 2010 after the new rule changes, I knew I had to compete a lot in order to get enough ‘points’ to make it to the Olympia.  After the last show I had tied with another girl for the same amount of points, so then as a tiebreaker they look at placings.  I had placed as high as 4th, but she placed 3rd, so she got to go and I did not.  I missed the Olympia by one point or one placing. It was a very disappointing moment in my career.


What are you most proud of?

That I have had a career of 15 years, and am still here, still training, still pushing forward, striving for more.  

I am not broke, have solid relationships with people, and have no chronic injuries.  But no one really wants to hear about that. You know why?  It is boring.  It does not have the WOW factor.  There is nothing extreme about it. There is no drama in it.

I have been here since it was just bodybuilding, and fitness competitions, no other divisions offered.  It was underground, and not really mainstream. Now everyone and their grandmother competes.  Great progress for the fitness industry but sometimes I miss the simplicity of the old days when it was more about the athletes, making friends who were just like you, and having a great time on stage without the outcome being so competitive.


Have you had any obstacles or setbacks towards
achieving your goal physique?

My physique is always a work in progress.  I struggle with the amount of muscle that is needed for the fitness division, and balancing the look that I want for myself in the off-season.  The one moment I am on stage I wish I had more muscle, but in everyday life, I am very happy in my body.  I struggle with the idea of adding more muscle. I really like the look of the bikini girls but I am so in love with the doing the fitness routine that I put in the work to put on muscle on a body that is not designed to put more muscle on.  I am a small girl by genetics, and gaining significant more muscle is a challenge for me.

How do you measure your progress?

Weight on the scale, girth measures, mirror and taking pictures – lots of pictures. Near the end of prep, I don’t lose any more scale weight, but I look leaner.  That is why we can never trust the scale.


Who are your favourite, athletes or fitness models?

I enjoy all the girls.  We meet, we hang out, we laugh.  They all bring something unique, and have such a positive outlook on life.  Being around them inspires me to do better.   They are strong, in control of their own lives, go getters, and like being fit.  I admire anyone who possess these qualities.

What supplements would you use/recommend if any?

I use a variety of supplements, as I like to try new products.  Gaspari – Superpump in grape,  Xtend by Scivation, Ultimate Nutrition- Iso93 in café brazil, anything by Con Crete especially their creatine, and the odd time Jack3D.

What 3 tips would you give to any woman wanting to
get a feminine, CutandJacked physique like yours?

  1. Consistency - Have to work at it everyday.
  2. Patience - It will come in time.
  3. Lift weights - They will change your SHAPE; cardio not so much.


Posted 28 August 2014 by Interview:

Rachel Morrissey

Rachel Morrissey scr1.jpg

How/when did you get started in training
and living a fit lifestyle?

In middle school several teachers and the principal at my school told me I had God given abilities to run. They told me to pursue distance running in high school. Their words drew my curiosity and built faith in myself. Something a 13 year old really needs! It is their encouragement that led my direction to get me to where I am today.

I ran competitively from ages 14-22 and chronically injured my spine during a 1000-meter Rachel Morrissey q1.pnginterval workout in college. Just weeks from nationals I was told to never run again. With lots of chiropractic visits, lifting and building a solid core and of course never giving up, I was out racing again within a year. I called it good at age 24 and jumped into fitness competitions.

This too began because of the encouragement of someone else. My good guy friend and business partner at the time told me in order to keep training his clients, I needed to venture out and do my 1st bodybuilding show. He said I had the genetics and needed to “prove him right”. I did research for a couple months before I caved and took the challenge. I chose bikini as a starting point. After taking 1st place in my first show - I was ready to take on the challenge of tweaking my physique to compete in figure and thus began my bodybuilding career.

Rachel Morrissey scr2.jpg

How do you stay motivated?

I am what they call “self-motivated” in all those personality quizzes. I believe my self-motivation comes from something bigger than my own desire. I think it comes from my heavenly father. He designed me. The drives and dreams I have are from Him and for Him- to bring Him glory. I strive to use the skills, passions and blessings he’s given me to impact others. Now that motivates me; touching the lives of others.

What types of cardio have worked best for you?

Sprints, hills and sleds - they build mass, definition and abs without getting too skinny. I’ve always been very petite - so I strive to maintain the mass I build.

Rachel Morrissey scr3.jpg

Do you have a favorite healthy recipe?

Oh man! This is a hard one. I am a foodie foodie foodie.  This isn’t really a recipe, but Rachel Morrissey q2.pngsomething my fiancé and I do after our cheat meals for a clean dessert is… we take a scoop of coconut butter (not oil!), a scoop of peanut butter and a scoop of raw honey all on a spoon and add a chunk of dark chocolate on top-- then devour and hit repeat 4 or 5x. It’s bomb. It seriously blows my mind.

What does your diet consist of?

I love variety. I am always swopping out different carbs and veggies weekly, but chicken and eggs remain a constant in my diet as well as oat bran, avocados and nut butters. I eat meat 2x a day and fluctuate my carbs and fats throughout the week. I try to add a little bit of vegetables to most my meals.

Rachel Morrissey scr4.jpg

How do you deal with cravings for junk foods,
sweets and salty food?

It’s obnoxious to say, but I love the clean food I eat and rarely ever crave bad foods. I do give myself one “dirty cheat” and one “clean cheat” each week. I don’t always go for the “dirty cheat”. Keeping variety in my meals and keeping it organic prevents me from wanting or craving junk.

Rachel Morrissey scr5.jpg

What are your top 3 favorite exercises?

Front squat. Biceps drop set. Burnout sets on lateral shoulder raises (ascending pyramids).

Do you listen to music whilst you train?

Yes. Fan of house music… I like Edward Maya.

What is your training routine like?

I change my routine up about every 4-6 weeks so this is currently what I have going. 

  • Monday: Back/abs (Sprints)
  • Tuesday: Chest/Shoulders (4 mile run)
  • Wednesday: Legs/abs (Heavy)
  • Thursday: Rest (Optional cardio)
  • Friday: Biceps/triceps (Sprints)
  • Saturday: Legs/abs (Light)
  • Sunday: Rest

Rachel Morrissey scr6.jpg

Do you set short and long term goals?

Both for sure. I’d love to just say watch and see, but I’ll mention a few general ones.

Short term goals: A couple photo shoots a year, weight gains, travel/missions, learn Russian, push limits in and out of the gym and look outside myself more each day.

Long term: Stay actively growing and networked in fitness. Constant challenge. Advance my degree. Quit corporate job and start businesses w/ the fiancé. More missions. Lots of babies. Learn Arabic.

What are you most proud of?

I would say overcoming adversity. I struggled with a severe lower back injury for 6 years and was able to find work-arounds and maintain a relatively proportionate physique while doing what I love. I’ve done well in shows and races, but the overcoming is what I am most proud of, not the placings.

One moment that I will mention because it made me extremely giddy was getting sponsored by Quest Nutrition. I love their bars.

Rachel Morrissey scr7.jpg

Have you had any obstacles or setbacks towards
achieving your goal physique?

Plenty.  Lower cervical injury, upper cervical damage, shin splints, stress fractures, Achilles tendonitis, torn calf, muscle strains and sprains iron deficiency and I’ve had mono twice!

How do you measure your progress?

In regards to goals and performance I measure success by meeting deadlines I set for myself and upping my weights and/or bettering my form.  Looks-wise I base progress on the mirror or reflect back on old show and photoshoot pictures. I love to see growth in mass and definition.  Scales don’t have much value for me, if I like how I look, I could care less what I weigh.

Who are your favorite athletes or fitness models?

Ooh lala, a hard question. Lori harder. Andreia Brazier. Emily Skye.

Rachel Morrissey scr8.jpg

What supplements would you use/recommend if any?

I don’t use any currently other than garlic extract. I saw a naturopathic Dr. and that was all my body was lacking outside of my diet. This doesn’t mean I don’t believe in vitamins, I just am horrible at taking them.
During show prep I sip on BCAA’s during my lifts or empty stomach cardios.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Stay motivated and focused, but don’t lose your identity in what you do. A fit lifestyle is a part of what you do, but not completely who you are.
  2. Setbacks are actually setups with comeback stories. Keep a positive mentality. Never give up. Overcome trials with joy, they make you more understanding and well rounded.
  3. Set big goals and make a detailed timeline. Then hold yourself accountable and know when to be hard on yourself and when to be flexible.

Rachel Morrissey
Born: 1987, Height: 5’ 6’’, Weight: 130lbs,

Facebook (Fitness):

Posted 05 September 2014 by Interview:

Lucy Sewell

Lucy Sewell scr1.jpg

How/when did you get started in training
and living a fit lifestyle?

I have always lived an active lifestyle. As a child, I took up football and played from the ages of 8-16. For a few years after that, I took up running and going to the gym, doing a mix of cardio and weight training but to be honest had no idea what I was doing. I can really relate to these people who are videoed doing various exercises incorrectly as this was Lucy Sewell q1.pngdefinitely me at one point! It was really from the age of about 21 that I started to learn more about types of training, movement patterns, muscle actions etc. From that, my passion for training and bodybuilding developed, and I finally made the decision to leave the teaching profession 3 years ago to follow my passion and start my own PT business. I still see myself as a teacher, just in a different capacity now.

Lucy Sewell scr2.jpg

How do you stay motivated?

I love feeling strong and healthy. I also love seeing new development and feeling new connections with different muscles.  It’s my lifestyle; I couldn’t imagine my life without it to be honest. Training is so much more than just going to the gym; it’s shaped who I am, and given me so much in terms of confidence, drive, passion, determination, discipline, and dedication.

Lucy Sewell scr3.jpg

What types of cardio have worked best for you?

To be honest, I don’t actually do any cardio! I ran 10k for Cancer Research back in 2011 and I think I’ve stepped on a treadmill about 3 times since then. I do undertake extremely intense sessions though. I take very short rest periods and do very high volume workouts; Lucy Sewell q2.pngmy workouts usually consist of 30+ sets. I really give my all, I don’t see the point in training any other way and it works for me. But this is definitely something that has developed over time. When I look back my training intensity years ago, I think how much I was probably wasting my time, but I think like anything, you need to go through that; it’s a process at the end of the day. Training is something you can always improve on, there’s so much to learn - it’s a challenge for life. At the end of the day, you need to give your body a reason to change, something to adapt to and this is at the front of my mind during my workout.

Lucy Sewell scr4.jpg

Do you have a favourite healthy recipe?

I don’t really have any specific recipes, I make things up as I go along! I also love going out for food - I think my favourite food is probably steak!

What does your diet consist of?

In the main, my diet consists of single ingredient whole foods, but it’s not always super ‘clean’, I mean who doesn’t love a good piece of cake! There’s so many dietary approaches popping up all over the place but I think the key is balance. I do think our bodies run BETTER on real food, where digestive enzymes are present. I know that when I eat too Lucy Sewell q3.pngmuch junk there are consequences to that - digestive issues, my skin breaks out, I feel lethargic. We were not meant to run on junk food at the end of the day. That said, when you are leaner, you are in more of a position to be more flexible. In terms of macros and tracking my food, at times, I do track my food, mostly to make sure I am eating enough, but I don’t do it obsessively. I think I know my body well and I listen to it. My diet is actually very high in fat; around 150g but sometimes strategically higher, my body works very well with them. My carbs aren’t too high, around 150-200g daily, but my calories are high around 2500-3000 calories so I have plenty to work with. I’m very grateful to have such a highly functioning metabolism and I respect it. I am fascinated by nutrition though. I’m studying the Precision Nutrition Certification at the moment and I am experimenting with pre, intra and post workout carbs.

Lucy Sewell scr5.jpg

How do you deal with cravings for junk foods,
sweets and salty food?

Well, if I want something I’ll have it! I think when you start to restrict, that’s when cravings become very apparent. I know this from past diets I tried years ago, and I’m just not prepared to do it as it affects me too much psychologically. Yes, I could be leaner but I’m not interested in dieting, so if I did want to be, I’d probably need to do some cardio!

What are your top 3 favourite exercises?

God that’s a hard one.. I love most of the exercises I do! I guess I go through phases so I’d say at the moment wide grip pull ups, squats and deadlifts. You can’t really beat a good back or leg session!

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Do you listen to music whilst you train?

I have very eclectic taste. I’ll really listen to anything, but it has to have a good beat. Rock and metal are always good to get you into workout mode.

What is your training routine like?

I have been doing a split routine for years, and I’m training 5 times a week at the moment. I split my legs, so I have a quad session and then a separate hamstring and glute session. Quite frankly, it’s the best thing I have ever done. Apparently I didn’t have hamstrings before I split them! The engagement I’ve had in the last 2-3 months is unbelievable. I’m quad dominant, so this has really allowed me to bring my hamstrings on. Don’t get me wrong, I have a long way to go but it’s made such a difference, and has brought on my Lucy Sewell q4.pngsquats and deadlifts in a big way. I train shoulders and core together. Shoulders are a weak area for me – I have internal rotation issues and very poor flexibility in my lats and shoulders so this is definitely something I need to work on. I train chest and triceps together. My chest has come on leaps and bounds in the last six months. I am pressing about half the amount I was, but it’s allowed my pecs to engage whereas when I went heavier, it was always hitting my anterior delts and triceps, inhibiting my chest. I see this a lot in the gym, if only people would just drop the weight! I train back and biceps together – I love training back, it’s probably my favorite workout.. and I train calves about 3 times a weeks. They’re tiny but at least I can now actually feel them to train them. Persevere I will!

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Do you set short and long term goals?

My short terms goals training wise are to bring on my hamstrings, shoulders and calves in the main. My long term goals are much more holistic: to stay healthy, stay true to myself, keep a sense of perspective, and humour, keep driving forward, learning as much as I can along the way, and enjoy the journey with those around me.

What are you most proud of?

It might sound cheesy but my clients make me very proud. They all work so hard. I’m also proud to be part of an industry that has so much potential to have such a positive impact on people’s lives. I think sometimes we can lose sight of that. And I’m proud to be part of Optimum Nutrition; it’s like an extended family, such a great team of people.

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How do you measure your progress?

I go by the mirror and progress pictures. I don’t weigh myself. I think most people are very negatively affected by this. I’m not saying there’s not a place for these tools, but they can’t be used alone as they do not show the whole picture. Most people are concerned with body composition and I think the mirror/progress pictures are the best way to gauge this.

Who are your favourite, athletes or fitness models?

I respect anyone out there promoting health and I think it’s important to have healthy, real people out there. I don’t have any children of my own but having taught in secondary schools, I can see the damage that images of perfection can do to young people. Yeah I have abs, but I’m extremely healthy, I eat A LOT of food. If I had to choose between abs and my health, it would be the latter every time. And at the end of the day, there’s more to life that abs!

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What supplements would you use/recommend if any?

I have a couple of shakes a day. I use Optimum Nutrition Gold Standard whey for pre-workout or during the day between clients. I use Optimum Nutrition creatine, powdered BCAAS, Amino Energy, and powdered glutamine intra-workout. Optimum Nutrition Hydro Whey is great post-workout, which I mix again with powdered glutamine. I’ll have Optimum Nutrition Casein (chocolate of course!) before bed.

What 3 tips would you give to any woman wanting to
get a feminine, CutandJacked physique like yours?

  1. MAKE HEALTH YOUR PRORITY: stop obsessing about body fat.
  2. STOP BEING SO HARD ON YOURSELF. Give yourself a break and appreciate your progress. We are all striving for results and end goals that we want to achieve but it’s good to remember that small progress is still progress at the end of the day.
  3. BE PATIENT/CONSISTENT. The changes you want aren’t going to happen overnight but they will happen, if you provide the right conditions for it.

Lucy Sewell

Born: 1984 (age 30), Height: 165cm, Weight: 52kg,



Posted 21 August 2014 by

Workout Routine:

Obi Vincent

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Workout Routine: Obi Vincent


  • A1-A2 = Means it’s a super set
  • Keep rest short and sweet!!!

Back and abs

  • A - Deadlifts: 5 sets x 12,10,8,5,5 reps
  • B - Wide grip weighted pull ups: 4sets  x 12 reps
  • C1 - Single arm dumbbell rows: 4 sets x 15 reps
  • C2 - Seated close grip rows: 4 sets x 15 reps
  • D1 - Lat pull down: 4 sets x 12 reps (last set is a drop set)
  • D2 -  Superset close grip under hand pull down (last set drop set)


  • Hanging leg raises: 3 sets x till failure
  • Abs wheel rollouts: 3 sets x till failure
  • Swiss ball pikes:  3 sets x till failure
  • Cable rope crunches: 3 sets x till failure

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Delts and traps

  • A1 - Barbell military press: 10 sets x 10 reps
  • A2 - Shrugs: 10 sets x 10 reps
  • B1 – Close grip dumbbell press: 3 sets x 12 reps
  • B2 – Dumbbell lateral raises: 3 sets x 12 reps
  • C – Cable cross overs: 3 sets x 20 reops

Quads and hamstrings

Am – Quads

  • A – Leg extension: 4 sets x 25 reps
  • B1 - Squats: 5 sets x 12 reps
  • B2 – Dumbbell split squats: 5 sets x 10 reps each leg
  • C – Leg press (alternate between wide and close feet placement): 4 sets x 20 reps
  • D – Walking lunges: 3 sets x  50 steps

Pm – Hamstrings

  • Stiff leg deadlifts: 5 sets x 8 reps
  • Standing single leg curl: 5 sets x 8-10 reps
  • Reverse barbell lunges: 5 sets x 12 reps
  • Lying leg curls: 5 sets x 10 reps


  • A1 - Ez bar curls under hand grip: 4 sets x 12
  •  A2 - Ez bar curls (over hand) grip: 4 sets x 12
  •  A3 - Tricep dips: 4 sets x 12
  •  B1 - Incline bicep curls: 4 sets x 12
  •  B2 - Lying triceps skull crushers: 4 sets x 12
  •  C1- Close grip bench press: 3 sets x 12
  •  C2- Standing dumbbell hammer curls: 3 sets x 12
  •  D1- Cable rope curls: 3 x drop sets of 4
  •  D2- Cable rope triceps push down: 3 x drop sets of 4


  • A1 - Cable flys: 4 x 25,20,15,12
  • b1- Incline dumb bell press: 5 sets x 8-10 reps
  • b2 Chest dips: 5 x till fatigue
  • b3 - Incline dumbbell flys: 12 reps (1sec pause at the bottom)
  • c1 - Seated chest press: 3 sets x 12 reps
  • c2 - Press ups: 3 sets x till fatigue
  • d- Cable flys: 2 x dropsets (drop weights about 4x)

Obi Vincent interview

Posted 20 August 2014 by

Workout Routine:

Joel Corry

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I usually stick to 4 sets per exercise. 1 warm up set and 3 working sets. In my working sets I incorporate drop sets to achieve greater stimulation. I aim for 6-8 reps in working sets and then burn to failure with my drop sets. I try to do my fasted cardio every morning for approx. 30 mins, alternating between HIIT and LISS workouts.

Monday: Chest

  • Flat Barbell Bench Press
  • Incline Dumbbell Press
  • Cable Crossover
  • Decline Bench Press
  • Dumbbell Pull Overs

Tuesday: Back

  • Wide Grip Pull Ups
  • Lat Pull Down
  • Deadlifts
  • Bent Over Dumbbell Rows
  • Cable Row

Wednesday: Legs

  • Squats
  • Leg Press
  • Leg Extension
  • Hamstring Curl
  • Romanian Deadlifts
  • Calf Raises

Thursday: Arms

  • Standing Bicep Curl
  • Preacher Curl
  • Skull Crushes
  • Seated Dumbbell Curl
  • Triceps Pull Downs
  • Bicep Cable Curl
  • Triceps Dips

Friday: Shoulders

  • Dumbbell Shoulder Press
  • Lateral Dumbbell Raises
  • Front Rows
  • Bent Over Dumbbell Posterior Raises
  • Seated (behind the head) Barbell Shoulder Press
  • Front Shoulder Raises
  • Reverse Cable Crossover
  • Shrugs

Saturday: Abs & Calves

  • 45 min Abs Circuit
  • Calf Raises

Joel Corry Interview:

Posted 25 August 2014 by

Workout Routine:

David Lengauer

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Push workout (Chest, Delts, Triceps):

4 Sets of Bench press (6 reps)
3 Sets of Incline Dumbbell Bench press (8-10 reps)
3 Supersets of Dips and cable flies (12-15 reps)

3 Sets of Military Press (6 reps)
3 Sets of seated dumbbell shoulder press (8-10 reps)

 3 Sets of French Press (6 reps)
3 Sets of Triceps rope pushdowns (8-10 reps)

Pull Workout (Back, Neck, Biceps):

4 Sets of Deadlifts (6 reps)
4 Sets of Pull Ups (max reps)
3 Sets of seated Cable rows (8-10 reps)
3 Sets of one arm dumbbell rows (8-10 reps)

4 Sets of Dumbbell shrugs (6 reps)

3 Sets of Barbell Curls (6 reps)
3 Sets of seated Hammer Curls (8-10 reps)

Leg & Abs Workout:

4 Sets of Squats (6 reps)
3 Sets of Leg Press (8-10 reps)
3 Supersets of Leg Curls and Leg Extensions (12-15 reps)
4 Sets of Calf Raises (6-8 reps)

 3 Sets of Crunches (20 reps)
3 Sets of Leg Raises (20 reps)

David Lengauer interview

Posted 01 September 2014 by Interview:

Mat Wolf

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How and when did you start training?

I started training at the age of 14 years old for highschool sports to increase athletic performances. Once senior year went by I fell in love with training even more simply to become the most aesthetic possible and to follow a healthy lifestyle!

What mistakes did you make as a newbie?

Training for long periods of time with poor nutrition, not the best form and not enough rest (recovery time).

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We know consistency is key, what tips would you give to
anyone struggling to stay consistent?

The key to staying consistent is to have a motive, ''Why are you here, and where do you want to go?'' Because everything you have done has got you to were you are, so if you want to change your life you're going to have to do things you've never done! If your reason is strong enough nothing will stop you. You have to avoid negative surroundings by surrounding yourself with people that either follow the same lifestyle or respect your choices and encourage you.

Do you listen to music whilst training?

Sure music is actually one of the greatest tools to my physique, music is melodic with such grace and harmony kind'ove like painting with art and sculptures where there is so much passion behind each work. My physique is the canvas, weights are my brush, music and nutrition are my paint!

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What do you think about when you have to dig deep and push out that last rep?

That I will never know my limits unless I push myself to them, and that pain is temporary but the pride you gain from that last rep is for a lifetime! 

How far ahead do you plan and prepare ahead your
nutrition and training if at all?

Training sessions are scheduled weekly by my trainer and nutrition varies from week to week depending on my looks and my time management, but I try to prep meals 2-3 days advanced just to be safe and not skip a meal.

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What are you most proud of?

My accomplishments as a total, being able to compete and win a provincial show at 18 years old and having a great sponsor such as Fuel: One to support me, but my biggest accomplishment is the change in my attitude and personality outside the gym, the way I see life and how I take nothing for granted or judge anyone because everyone has a different story!

Do you bulk and cut or stay lean year round?

I stay lean year round as it is easier for me when time comes for photoshoots I am always ready.

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What types of cardio do you do?

Light jogging.

What is your training routine like?

4 days on 1 day off, cardio and abs 3 times a week and lots of supersets mixed (heavy weights and light weights) alternating the rep range. I also have a Abs workout video and many other motivation videos on youtube.

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What is your diet when trying to get in peak condition?

Low carbs, low sodium, high fats (essential fatty acids) and high protein.

Who are your favourite athletes, bodybuilders
or fitness models?

Ulisses Jr, Sergie Constance, James Ellis, Kai Green, Sidney Crosby, Lebron James, Wayne gretzky, Michael Jordon.

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What supplements do you use if any?

Fuel: one supplements ( because I trust every product I take since they are made with detailed close attention and love for athletes.

What top 3 tips would you give to anyone wanting to get CutAndJacked?

  1. Follow a healthy Nutrition plan (it's not a diet it's a lifestyle).
  2. Take some rest time for your body to recover and come back even stronger.
  3. Stay passionate and consistent with your training and lifestyle because at times people will bring you down and make you question your lifestyle.

Mat Wolf Fitness

Year of birth: 1995.
Height: 5"11.
Weight: 200lbs.
7% bodyfat.