Posted 29 March 2015 by Interview:

Ashley Hoffmann

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

I have always been heavily involved in sports growing up. However, once I graduated high school and entered into college, I partook in the typical college behavior of poor food Ashley Sarina Hoffmann q1.pngchoices and going out on the weekends. Once I started to notice that my body was changing in a negative way and packing on the weight from my poor choices, I got a gym membership. Although I was going to the gym, I was still eating bad because I thought if I ran 5-10 miles a day, I could eat whatever I wanted to. I still wasn't seeing my body change until I started working out with a friend. Once I started lifting and eating better, I was seeing my body change like crazy. It was so motivating and addicting to see my body lose the fat and gain muscle.

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Along your fitness journey have you ever felt like quitting, if so what motivates/motivated you to keep going?

There have been times that things have gotten a little rough throughout my journey but I have never wanted to quit. The struggles I have gone through have only made me stronger to fight through anything. I find the most motivation from results of my hard work. To be able to see what I can push through is very rewarding. I have a great support team behind me as well including my family, close friends and my fans. To hear their stories how I have helped them with their fitness journey is the greatest feeling ever.

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What advice would you give to a complete novice, someone who is out of shape and doesn't know where to start?

Starting out may intimidate a lot of people and they get confused as to where to start. First thing is that one should have a clear idea of their goal and to make that goal one that can be reached. Sometimes we start with a goal that may take some time to accomplish and some may give up in the process of it. So setting small goals each week to reach your final goal is a great way to start. Start by doing research of your own. Make sure to read articles written by experts with creditable background in the subject you are researching or from credible sites with actual studies. There are so many articles out there that are opinion based and can really lead someone in the wrong direction. What works for them might not work for another. So learning about your own body is also needed. Finding a trusted trainer or coach that can guide you in the right direction as far as your eating habits and workout regimen is a great start.

Do you have a favourite healthy recipe?

I love protein pancakes or using the same recipe to put in my waffle maker. I love waffles and pancakes, so making protein packed pancakes/waffles makes me happy!

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What does your nutrition consist of?

I stick to all organic, whole foods. I stick to organic because I want to fuel my body with quality foods. I fill my diet with lean meats, eggs and protein powder for my protein sources. Oats, sweet potatoes, fruits and whole grain products for my carbohydrates. Coconut oil, nut butters, nuts, avocados for fat sources. And can't forget about veggies! I usually have a serving of veggies in every meal.  

Do you have cravings for junk foods,… foods that will hinder your progress… if so, how do you deal with these cravings?

I have a major sweet tooth! I crave things like donuts, cakes, etc. So to cure my cravings, I usually make something sweet like my protein pancakes and that usually helps me a lot. If I am in my offseason, I will enjoy meals out with friends and not stress over it. It's important to have balance in your life and not miss out on social events with loved ones.

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Do you listen to music whilst you train?

I absolutely love EDM. So I listen to artists like Calvin Harris, Kaskade, Don Diablo, Nicky Romero, Hardwell, Adventure Club, Tiesto and more. It puts me in a great mood and happy. Sometimes you'll catch me dancing between sets quickly.

What types of cardio have worked best for you?

I have experimented with cardio to see what my body responds to and it seems as if a couple days of HIIT works best.

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What is your training routine like?

Monday - Quad emphasis
Tuesday - Back
Wednesday - Hamstring and glutes
Thursday - Chest and shoulders
Friday - Arms and abs
Saturday - Quads, hamstrings and glutes
Sunday - Rest

My workouts are based on my goals and what my coach, Matt Jansen, feels needs improvements. My cardio is constantly changing depending on offseason or prep.

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Who are your favourite, athletes or fitness models?

When I first started working out, I would watch all Dana Linn Bailey's videos and it would get me so motivated for the gym. I loved how she lifted heavy and was a total badass. I think everyone was inspired by Dana at some point! Another would be Ashley Horner.

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What supplements would you use/recommend if any?

I use Neon Sport Volt pre-workout and ThermoRev fat burner before heading to the gym. It gives me awesome energy and focus for my lifts. During and after my workouts I use Neon Sport Kinetic, it's the bcaa's. I also take a multi-vitamin and fish oil daily.

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When you look back what do you think has been the key to achieving your results?

Being consistent and never giving up. Sometimes it's hard to keep going when you aren't seeing changes but sticking with it will be worth it in the end. Being consistent with nutrition and workouts is what showed the most results. Also believing in yourself and surrounding yourself with people that believe in you as well. Don't compare yourself to others because it's not about their progress, it's about your own.

 Ashley Hoffmann

Year of birth: 1/31/1988
Height: 5'6"
Weight: 140lbs
Location: Wisconsin
Instagram: @missashleysarina
Twitter: @ashleysarina

Posted 01 April 2015 by Interview:

Ebony McLaughlin

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

I’ve lived an active lifestyle for as long as I can remember. My Dad gave me a motorbike when I was 6 and I’d spend hours riding my bike on our acreage. I don't ride as much these Ebony McLaughlin  q1.pngdays but when I do it's one of the greatest total body workouts - particularly for building core strength. 3 years ago I began focusing more on strength training, at the time all I knew was cardio - lots of boxing and running. I was very lean but had no curves. I came across photos of fitness models, and from then began to change my body to build more muscle to look more curvaceous and feel stronger.

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Along your fitness journey have you ever felt like quitting, if so what motivates/motivated you to keep going?

I never feel like giving up entirely but I’ve had days when I’ve struggled to feel motivated. If I have reached a goal and then haven’t set another goal to work towards, then I begin to lose my mojo. Once I refocus on what I want to do next, and make training and prepping meals the priority, I find I easily get that motivation back. I spend a lot of time researching methods on training and nutrition for different results. Improving where I’m at keeps me motivated. And there’s always room to improve for everyone.

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What advice would you give to a complete novice, someone who is out of shape and doesn't know where to start?

Ask those in your circle who they would recommend as a personal trainer and then seek that person out and tell them what you want to achieve. Check out their credentials, what results they have achieved for clients, and check their social profiles to make sure they walk their talk. They must do as they preach! Ensure they are educated in nutrition and can apply it for your situation, not just offer advice on what has worked for them. Look for an experienced trainer to inspire you to work hard and achieve your goals.

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Do you have a favourite healthy recipe?

Getting creative in the kitchen is so good for my soul. I love turning fast food favourites into healthy recipes I can eat weekly. Sweet potato fries from a café are usually deep-fried and completely ruin me. My stomach can’t handle anything fried. I much prefer my clean version of baked sweet potato tossed in garlic, smoked paprika and himalayan salt. Lately I’ve been making a pasta dish from cauliflower that tastes just like alfreddo sauce. I have a weakness for my homemade sweet treats. My latest creation is a high protein no bake brownie with chocolate ganache that has just 200 calories per serve, with only healthy fats and clean carbs included. I prefer eating a treat that I know has loads of nutritional value and will actually support my goals, not ruin them. I post recipes to my website frequently.

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What does your nutrition consist of?

I eat small meals every 3-4 hours that includes a variety of proteins and healthy fats and I cycle low GI carbohydrates daily. Two meals of the week is a “treat” of anything I feel like.

Do you have cravings for junk foods,… foods that will hinder your progress… if so, how do you deal with these cravings?

My “junk foods” are probably considered healthy to most people. At times I can over indulge in healthy food, and this can still hinder progress if you overeat healthy. If I see a typical junk food that sounds good, I find a way to adapt it to be healthy so I can enjoy it.

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Do you listen to music whilst you train?

Don’t judge me….I love throwing back to Ol' skool 90’s ;) I’ll play the favourites I grew up listening to during cardio to pass the time and keep it fun. How good were Salt N Pepper!

When training I usually have the Stafford Bros or Wah Wah Lounge podcasts on. They are both high energy and great for my motivation.

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What types of cardio have worked best for you?

I’ll mix it up with a combo of boxing, sprints, or a beach stroll. I’m naturally lean so I keep cardio short, but if I have a competition or photo shoot I will add in more sessions depending on how lean I’m looking.

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What is your training routine like?

Program will change according to goals, this is an example of training I did leading up to a photo shoot:  Workout Routine.

Who are your favourite, athletes or fitness models?

Bella Falconi & Massy Arias

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What supplements would you use/recommend if any?

  • Bodyscience Whey & Vegan Proteins
  • Bodyscience BCAA’s
  • VitB, VitC, Magnesium, Zinc

When you look back what do you think has been the key to achieving your results?

Setting a specific and realistic goal with a date to achieve it by, believing I can be better than yesterday, and being meticulous with prepping meals.

Ebony McLaughlin

Year of birth: 1984
Height: 5ft 9in
Weight: 62kgs
Location: Gold Coast, Australia

Ebony McLaughlin Facebook:
Ebony McLaughlin Instagram:

Posted 01 April 2015 by

Workout Routine:

Ebony McLaughlin

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Monday: Quads / Calves

  • Front Squats heels elevated: 4 sets 15, 12, 10, 10
  • Leg Press feet close & low: 4 sets 10-12 reps
  • Barbell Walking Lunges: 4 sets 10 reps each leg
  • Dumbbell Deficit Bulgarian Split Squat: 4 sets 10-12 reps each leg
  • Sled Pull: 10 meters 4 sets
  • Sled Pull: 10 meters 4 sets
  • Leg Extension feet plantar flexed: 10 reps slow & 10 fast 4 sets
  • Leg Press Calf Raise: 4 sets toes straight, toes out, toes in 10-10-10 reps

Tuesday: Shoulders / Arms

Giant set 4 set

  • Barbell Shoulder Press: x 10 reps
  • Dumbbell Lateral Raise: x 12 reps
  • Bent Over Rear Delt Raise: x 15 reps
  •  Incline Lying Dumbbell Front Raise:  x 20 reps


  • B1 Cable Hammer Curls: 4 sets 15 reps
  • B2 Tricep Dips: 4 sets 15 reps


  • C1 Barbell Curls: 21’s 4 sets
  • C2 Tricep Pushdown: 4 sets 15 reps


  • Cardio either 20 minutes of Boxing / Tabata / HIT & Abs


Ab Circuit 10 reps of each

  • Hanging garhammers
  • Hanging Leg Raises
  • Hanging Side Knee Raises
  • Swiss ball Pikes
  • Weighted V Ups

Thursday: Hamstrings / Glutes / Calves

  • Barbell Squat: 4 sets 12-15 reps
  • Standing Leg Curl, Foot turned in: 4 sets 8-12 reps each leg


  • Barbell Romanian Deadlift: 4 sets 10-12 reps
  • Glute-Ham Raise: 4 sets 10-12 reps


  • Barbell Hip Thrust: 4 sets 10, 8, 6, 15
  • Goblet Squat: 4 sets 10-12 reps
  • Good Morning narrow stance: 10-12 reps


  • Standing Calf Raise Machine, Toes Out: 4 sets 10-12 reps
  • Seated Calf Raise, Toes In: 4 sets 15-20 reps

Friday: Back / Biceps

Warm-up using stability ball: Hyperextensions 3 sets 15 reps s/s with

  • Supermans: 3 sets 15 reps

Giant set 4 sets of

  • Chinups: 6-8 reps
  • Front wide grip lat pull down: 10-12 reps
  • Narrow Neutral Grip Lat pull down: 10-12 reps
  •  Underhand grip Seated Row: 10-12 reps
  • Straight arm pull down: 10-12 reps

Giant Set 4 sets of

  • EZ bar reverse curls: 10 reps
  • Barbell preacher curls: 12 reps
  • Cable hammer rope curls: 15 reps
  • Incline Dumbbell curls: 20 reps

Saturday: Plyometrics & Abs

Repeat circuit 5 times

  • Box Jumps: 20 reps
  • Pop Squats: 15 reps
  • Step Ups: 12 each leg
  • Switch Jump Lunges: 10 each leg
  • Single Leg Hip Raise: 10 each leg
  • Skipping 1 minute

TRX Ab Circuit 10 reps of each repeat 4 times

  • Plank: 1 minute hold
  • Mountain climbers: 20 reps each leg
  • Reverse crunch from plank position: 15 reps
  • Plank knees to chest: 12 reps
  • Plank Pikes: 10 reps


Active Rest Day - Beach walk / rollerblading / bike ride

Ebony McLaughlin interview

Posted 27 March 2015 by

Best Of Dwayne Johnson Quotes

Photos And Clips Part 2

Best Of Dwayne Johnson Quotes Photos And Clips Part 2

“You don’t need directions, just point yourself to the top and go!” – Dwayne Johnson


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“Think back 5yrs ago. Think of where you’re at today. Think ahead 5 years about what you want to accomplish. Be unstoppable.” – Dwayne Johnson


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"I like to use the hard times in the past to motivate me today." - Dwayne Johnson


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“One of the most important things you can accomplish is just being yourself.” – Dwayne Johnson

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“Don’t be afraid to be ambitious about your goals. Hard work never stops. Neither should your dreams.” – Dwayne Johnson


“All successes begin with Self-Discipline. It starts with you.” – Dwayne Johnson

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"I love making people laugh and feel good, and that's awesome and special for me to be able to do that, but there really is nothing like kicking ass whether it's on a major scale, or whether it's in more of a dramatic fashion. Being physical and taking care of business the old-fashioned way is something that I love doing." - Dwayne Johnson


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"Not only do I think being nice and kind is easy but being kind, in my opinion, is important." - Dwayne Johnson

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"The men I idolized built their bodies and became somebody - like Sylvester Stallone and Arnold Schwarzenegger - and I thought, 'That can be me.' So I started working out. The funny thing is I didn't realize back then that I was having a defining moment." - Dwayne Johnson

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"I'll never, ever be full. I'll always be hungry. Obviously, I'm not talking about food. Growing up, I had nothing for such a long time. Someone told me a long time ago, and I've never forgotten it, 'Once you've ever been hungry, really, really hungry, then you'll never, ever be full" - Dwayne Johnson


Dwayne Johnson Part 1

Posted 22 March 2015 by Interview:

Shannon Howell

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

I started off playing professional basketball for 7 and a half years, always worked out but had a fast food diet. 2 years after retiring I started training hard and eating clean, it's crazy to see the difference in how my body looks now compared to being a pro basketball player. I've been in bodybuilding training and diet mode for 2 years now. I started off just wanting abs and once I started competing as a physique competitor and saw the transformation in my results I just became addicted to getting better everyday.

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Along your fitness journey have you ever felt like quitting, if so what motivates/motivated you
to keep going?

I've never had thoughts of quitting, but I do have thoughts of "I can just cheat on my diet" or not feeling like going to the gym. What keeps me motivated is just thinking that that cheat is not more important than my goal. And constantly reminding myself that the competition isn't quitting or taking a day off. Not letting my true supporters down is another motivation... And my purpose for inspiring others keeps me motivated as well.

What advice would you give to a complete novice, someone who is out of shape and doesn't know where to start?

First make sure that your goal is clear and what you really want more than anything because how bad you want it keeps you on the right path to reaching that goal. Then get with a coach/trainer such as myself who will put them on the right meal/workout plan that's consistent. Take it one day, one workout, and one meal at a time. Trust and enjoy the whole process!

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Do you have a favourite healthy recipe?

Protein chocolate pancakes is my all time favorite.

What does your nutrition consist of?

High protein, low carbs, low sugar, and low sodium.. 5-7 clean meals a day. Staying on schedule of every 2 and a half hours eating a meal.

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Do you have cravings for junk foods,… foods that will hinder your progress… if so, how do you deal with
these cravings?

I crave donuts, pizza, Cinnabon, and bread... My ultimate weaknesses. When I have a craving I'll drink coffee with non-fat and sugar-free creamer or I'll eat a rice cake with peanut butter if it's real bad.

Do you listen to music whilst you train?

Yes of course, I listen to drake... He puts me in this zone that I can't even describe.  Right now his new album is what I workout to. "If you're reading this it's too late".

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What types of cardio have worked best for you?

High speed incline treadmill sprints.  Really brings the definition out in my quads.

What is your training routine like?

Off-season I lift weights 5 days a week with 3-4 cardio sessions a week.  Right now I'm 6 weeks out from my show so I wake up to do cardio #1 at 5am, eat 6 meals a day, 2 hour weight training session and then finish up with cardio #2 and a one hour posing session.  I do this 6 times a week and then my one day off is just cardio.

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What supplements would you use/recommend if any?

Beverly intl supplements (lean out) for example or ultra protein shakes.

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When you look back what do you think has been the key to achieving your results?

1) Self motivation.
2) My purpose for being put on this earth which is to inspire others throughout fitness and being the example.
3) Never settle and never quit attitude.

Shannon Howell aka missherbacheeks

  • Weight: 156 pounds,
  • Height: 5'9
  • Location: Los Angeles

Instagram: @missherbacheeks

Facebook: Herbacheeksfitness

Posted 23 March 2015 by Interview:

Brittni Allison Kent

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

I've been an athlete my entire life. My mom practically raised me in a gym. She taught me how to walk by having me run on a treadmill. I was hyperactive, so she put me in gymnastics when I was 4 years old. When I turned 7, I switched to softball, then at 11 years old I began playing soccer. I began in a recreational soccer league, then started in the competitive leagues a few years after and played competitive throughout high school. Once in high school, I joined the varsity soccer and cross country teams. It was during my senior year, 2009-2010, that I took my first weightlifting class. I earned a soccer scholarship to Brittni Kent q1.pngUSAO where I continued my soccer career, and while attending school there, the university revived their cross country program, and I was able to be the lead runner for USAO during it's first cross country season in 2012. During this time, I stumbled my way through workouts in the gym. I lifted everyday, but I did not really have much of an idea of what I was doing or how to structure a solid workout. It was not until after I left USAO that my journey into bodybuilding truly began. In 2013, my fiance and I moved to back to Tulsa, and in the absence of college sports, I needed to find another activity. I began searching online for activities which lead me to discovering the variety of bodybuilding programs available online. In November 2013, my fiance and I joined the very same gym my mother raised me in, and we started doing the random programs we found online. Having a structured workout program brought me fast results, both in physique and in strength. I quickly fell in love with lifting. Once my gains started to plateau, I began researching ways to live healthier and lift better. With the information I found, I began changing my lifestyle to live a healthier, fitter life.

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Along your fitness journey have you ever felt like quitting, if so what motivates/motivated you to keep going?

Honestly, no. I do have days that I feel lazy and do not want to lift, but I have never wanted to quit lifting or being active altogether. Being active makes me feel great. I have a competitive spirit, and bodybuilding has given me an outlet that I feel I can really push myself in, and it's a sport in which I feel I am always learning new things. I do feel like giving up on my diet quite frequently (chicken and rice gets so boring!), but it's easy to remind myself of the damage that junk food causes your body. I want to be as functional and disease-free as possible when I am older, and I know that my lifestyle as a young adult will determine whether or not that I will attain that goal.

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What advice would you give to a complete novice, someone who is out of shape and doesn't know where to start?

Google! There is a plethora of information at your fingertips! When researching for fitness, pay special attention to where the article is coming from and who wrote the article. You do not want to get lost in the "broscience". Look for articles that are written by individuals professionally trained in the subject you are researching or from credible websites. Another piece of advice is to find a friend who has similar fitness goals to yourself, or a friend who has already reached the goals you are wanting to reach, and recruit them as your accountability buddy. Exercise and dieting is so much easier when you have someone by your side who will be strong on the days that your motivation and determination is not as at its peak.

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Do you have a favourite healthy recipe?

The Mediterranean Chicken Wrap from That website is loaded with delicious, healthy recipes! 

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What does your nutrition consist of?

Currently, since I am preparing for a competition, I have 6 meals every day. Breakfast is a bowl of whole oats with berries and 6 egg whites (which is usually too much for my stomach to handle, so I replace the eggs with a protein shake). Three of the other meals consist of fish or chicken with brown rice or sweet potato and almonds or a small salad. The other two are a protein shake with sweet potato or brown rice and a casein shake before bed. 
Before I began preparing for this competition, my diet had much more variety, which I miss a lot. I still ate a lot of chicken and rice, but it usually had a sauce of some sort with it to add more flavor. I LOVE curries! I also ate a lot more fruit and vegetables.

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Do you have cravings for junk foods,… foods that will hinder yourprogress… if so, how do you deal with these cravings?

All the time. Literally. I've been thinking about donuts during this entire interview.

I deal with these cravings by reminding myself of my goals and looking at pictures of women who's physiques I admire. If that fails... I pretend Dana Linn Bailey is my trainer and how she would probably slap the junk food out of my hand if she saw me trying to eat it, haha. It's silly, but it works quite well for me.

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Do you listen to music whilst you train?

My Zune recently died (permanently) on me, so I have had to listen to the awful music my gym plays as of lately. But when I did have my music player, my playlist consisted of rap (Eminem, B.o.B., Machine Gun Kelly, etc), rock (A Day to Remember, Imagine Dragons, Taking Back Sunday, etc), classic rock (Aerosmith, Steppenwolf, AC/DC), and 70s/80s hits.

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What types of cardio have worked best for you?

I think the best type of cardio is simply whatever form of cardio you like best. I enjoy running, swimming, plyometric circuit training, and playing sports (soccer, ultimate frisbee, roller derby). I get the best results from the forms of cardio I enjoy simply because I'm able to put my whole heart into the workout without being miserable.

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What is your training routine like?

  • Monday: Chest, Shoulders, Traps, Abs, Cardio
  • Tuesday: Back, Abs, Cardio
  • Wednesday: Legs
  • Thursday: Shoulders, Traps, Abs, Cardio
  • Friday: Bicep, Tricep, Abs, Cardio
  • Saturday: Legs, Abs

The cardio only involves a 25 minute incline walk after the workout.

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Who are your favourite, athletes or fitness models?

Dana Linn Bailey, obviously... I don't know a single person who doesn't look to her for inspiration. Other favorites are Jim Stoppani, Kate Secor, and my friend, Kate Howell. Kate Howell has given me a lot of advice and guidance on my journey.

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What supplements would you use/recommend if any?

Fish oil, flaxseed oil, and a daily multivitamin are important parts of my supplement plan. I have terrible knees from soccer, so I have to pay extra attention to joint health and support. Refrigerated forms of the oils are best because they have less degradation. I take Women's Centrum Silver for my multivitamin. Other supplements I would recommend are whey protein, BCAAs, and casein. I haven't done a lot of experimentation with different brands, so the only one I can suggest is Optimum Nutrition. They have solid products for a decent price.

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When you look back what do you think has been the key to achieving your results?

Determination and self-motivation. I meet a lot of people who want to change their body because they feel they are expected to live up to someone else's expectation, and I find those are the same people who have the hardest time meeting their goals because it's not something that they want for themselves. The motivation has to come from within. Do it for yourself, not for someone else. I started bodybuilding because I wanted to see what my body is capable of, not because I wanted to look a certain way or impress a certain person, so there has never been a time which I get discouraged. I've met failure plenty of times, but my determination to succeed brings me back to try it again. There are always areas of my fitness I can work to improve, whether it's my strength, agility, flexibility, or speed, and that keeps me motivated to keep going. Plus, there are TONS of different forms of fitness, so when I get bored with one, I can always find another to invest my time in, and no matter what, I know what I'm doing is improving my body and my health. 

Brittni Allison Kent
Year of birth: 1992
Weight: 123lbs,
Height: 166cm,
Location: Oklahoma, USA


Posted 20 March 2015 by

Video: The Most Inspirational

Lift Of All Time


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Posted 17 March 2015 by

Best Of Arnold Schwarzenegger

Quotes Photos And Clips Part 2

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“I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.” - Arnold Schwarzenegger


“I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works.” - Arnold Schwarzenegger

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“Help others and give something back. I guarantee you will discover that while public service improves the lives and the world around you, its greatest reward is the enrichment and new meaning it will bring your own life.”
- Arnold Schwarzenegger


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“Money doesn't make you happy. I now have $50 million but I was just as happy when I had $48 million.” - Arnold Schwarzenegger


“If my life was a movie, no one would believe it.”
- Arnold Schwarzenegger

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“Learned helplessness is the giving-up reaction, the quitting response that follows from the belief that whatever you do doesn't matter.”
- Arnold Schwarzenegger


“I'm addicted to exercising and I have to do something every day.”
- Arnold Schwarzenegger

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“Well, you know, I'm the forever optimist.”
- Arnold Schwarzenegger


“I was striving to be the most muscular man, and it got me into the movies. It got me everything that I have.” - Arnold Schwarzenegger

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“People should make up their own mind about what they think of me.”
- Arnold Schwarzenegger

Arnold Part 1

Posted 16 March 2015 by Su Farrell

Haters Gonna Hate

- By Su Farrell

There will always be people who have something to say…but should we pay any attention to them?

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My first experience with “haters” came after my first bodybuilding competition. My Coach posted a before and after photo on Facebook of my 14 week prep, a photo which was meant to motivate and inspire people. I was super proud of my transformation and was excited that it could be used to inspire others. But the comments that picture haters gonna hatee su q1.pngreceived were not at all what I was expecting. “She looks like a man”, “It’s not possible to put on that much muscle in that amount of time, she must have used steroids”, “That’s photoshopped”, “She’s gone too far”. As a naïve and inexperienced competitor who was new to this sport I was shocked and of course upset. These people knew NOTHING about me or my prep and they were making these absurd and disrespectful claims. What they didn’t know about me is that I am a previous gymnast and World Champion powerlifter so I didn’t actually add any muscle at all in this 14 week period. The muscle was already there, all I did was lose the layer of fat that was covering them! But hey, what do I know?!

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I was genuinely shocked. How could people say such nasty things when I had worked so hard to produce these results?  Why would people be so mean and try to take away from my achievement? My Coach who has been in the industry a lot longer than me brushed it off but for me this was a completely new experience and I wasn’t sure how to take so much hate.

So why do people hate on others? The main reason is jealousy. Why don’t they look like I did? If they can blame it on steroids or photoshop it gives them an excuse as to why they can’t achieve the same results. But have these people actually put themselves through what I put myself through to look like that? Probably not. To achieve a stage ready look takes months of super strict dieting and training which the majority of the population just don’t have in them. But if they can blame it on steroids or photoshop, then it’s ok that they don’t look like I did. Whatever.

Insecure people put others down. I had this a few times in the gym I worked in towards the end of my prep one year. “You looked great before, now you’ve gone too far”. Thanks for your input complete stranger but I think I’ll be the one to be the judge of that. People can’t handle the fact that you look better than them so they try to put you down to make them feel better about themselves. If that’s what they need to do to feel good about themselves, let them. You are better than that.

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Do these people seriously think that we are doing this to please them. “I preferred you before”, “I don’t think a woman should have this much muscle”. Did I ask for your opinion? Unless you are a judge in the federation I am competing in, your opinion is invalid. I’m not doing this for you, and I happen to like the way I look. In fact, I love it, and I feel amazing, so take your unwanted opinions elsewhere. I know that by putting ourselves out there on social media we are opening ourselves up to criticism but there really is no need to be nasty. Would you say that to my face? I doubt it.

Imagine if I said such things to an obese person. “I don’t think a woman should have this much fat”. I’d get annihilated. But somehow it’s acceptable for people to say such things to a strong looking woman. It’s the same as a person coming up and squeezing my bicep and saying “Woah, you must work out”. Would you approach an obese person, squeeze their arm and say “Woah, you must eat a lot”? But I digress…

People you least expect will hate on you. Close friends, family members, even partners. And it’s probably just because they’re jealous that you have made the effort to change your life and your physique for the better, and they haven’t. You are making them look and feel bad about themselves. Ignore them, or encourage them to join you on your journey.

At first I tried to justify myself to these complete strangers. I wanted them to know that it wasn’t steroids, or photoshop, and that I hadn’t gone too far. I wanted them to know that it was pure hard work and discipline. I hated that they were trying to belittle my work. How dare they? But the longer you are in this industry, the more you realise that this is a part of it, unfortunately. It’s a nasty side of it but you learn to grow a thick skin and realise that if you have haters, you must be doing something right. If they credit your hard work to steroids or photoshop, take it as a compliment, you must look amazing!!

As the saying goes, “Haters gonna hate, potatoes gonna potate”.

Written By Su Farrell

Twitter: @sufarrellfigure
Instagram: @sufarrellwbffpro

Posted 15 March 2015 by Interview:

Patrick Hocking


How and when did you start training?

Originally I started off with other sports. I played various sports such as rugby for my high school & clubs. I always wanted to get stronger and faster and thus started weight training at my local school, George Campbell gym. After seeing more and more results and learning about the importance of regeneration and injury prevention, I Patrick_hocking_q1.pngopted to just concentrate on bodybuilding. It was clear to me that there was far more involved than just lifting weight and putting it back down and soon got addicted to magazines such as Flex and Muscle & Fitness. I did become very dedicated and even made myself my own files with all the important information what I learned over time. Shortly after, I visited my very first Bodybuilding competition where I witnessed a great Mr Olympian bodybuilder guest posing, Mustafa Mohammed. That is what drove me to consider getting on stage to compete after so many years with the IFBB, WFF and now I am having the time of my life competing as a WBFF muscle model.

What mistakes did you make as a newbie?

Almost every mistake out there. I remember being so embarrassed when other guys told me that I was doing tricep extensions and deadlifts wrong. I almost said "what do you know", but by their size I could see that they clearly do know a thing or two.  I'm glad I received that help and I'm glad I was so motivated to learn more. I bought mags every month and made my own file with all the important information I cut out or wrote down.


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

Let the lifestyle be as normal as brushing your teeth or going to work.  So many start off being so motivated, start seeing that it has become a very slow process and eventually give up. Do not stand on the scale everyday. It is very unmotivating not see results as results are not seen daily.

Do you listen to music whilst training?  

Sure, I actually like a lot of music. Sometimes I listen to metal, electronic, hip-hop or even lounge and classical music. I don't have any favorite artist, because there is just so much good stuff, but I like to make it easy for myself and use the App Fitradio.  Playlists get updated with new music very often and there are so many genres to choose from.


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

I always have something I'm focusing on. Whether it is a goal or rival, I'm always trying to achieve or better them. I like to think of the gold medal on the WBFF Worlds Vegas stage and all the guys I'm beating. Guys who I see ahead of me right now. ;-) Yeah yeah Sergi & Jaco, you know I’m talking about you ;)

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

I don't plan too much when it comes to training. I already have a split,  but sometimes decide on the same day if a certain muscle group should need a little more rest.
Regarding nutrition. I usually cook for about 3 days in advance. The food tends to become old after that especially vegetables and carbohydrate sources and I prefer not to eat soggy cardboard. lol.


What are you most proud of?

I'm actually very proud of the fact that I can motivate and empower others to take the extra step forward or change things in a positive way. It actually feels as if it has become an inspirational cycle. I get motivated when hearing about motivating others.

Do you bulk and cut or stay lean year round?

I stay lean year round purely, because of the expos I attend, shoots I do and shows where I compete at. You cannot deny the fact that the body needs a lot of calories to build efficiently and I use the end of the year to my advantage to eat more, build more and, well, when it's the festive season, enjoy more aswell ;-)


What types of cardio do you do?

Everything. I like to change it up, but prefer to keep a pulse around 130. I like slow movements with more work. Meaning, I prefer incline treadmills, stepmills, incline crosstrainers or even moderate walks outside

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

I’m a firm believer of the more work you put in, the more results you get out, but I find I sit between the opinions of Rich Piana and Ben Pakulski. I do indeed train every single day, but my workouts never last longer than 60-80 min. Only training legs or cardio would lengthen my workout time. I have a 4 Spilt routine and normally having up to 4-5 exercises per bigger muscle group and 2-3 exercise per smaller muscle group. It all depends on how many sets, dropsets or supersets I incorporate. I normally go for a feeling of pump and failure. There is no point going passed the pump. This is something which has been working for me very well, but is not recommendable for beginners.

1: Calves, Abs, Shoulders,
2. Calves, Back, Biceps
3. Calves, Abs, Chest, Triceps
4. Quads, Hamstrings

When it comes to contest prep I like to be even more active. I prefer to use the underground train than my car. Sometimes I even get out a station earlier and walk the remaining distance.


Who are your favourite athletes, bodybuilders or fitness models?

Oh that’s a good one. Can’t say that I need a rolemodel now, but here are some men and women who I have a lot of respect for various reasons. Arnold Schwarzenegger, Ronnie Coleman, Dexter Jackson, Ulisses Williams, Simeon Panda, Melvin Anthony, Monica Brant, Andreia Brazier, Dana Lin Bailey and Stephanie Davis.

What supplements do you use if any?

A lot. Not supplementing is like not using icing on a cake base or the cream without the oreo cookie. It’s just not complete. I use, Whey, Casein, BCAAs, Creatine, Multivitamin/Mineral & Greens product, omega 3, Cissus, Thermogenic burner and CLA when cutting, pre-workout boosters every now and then.  

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

1. The realisation of human limits. People seem to think that we are robots to turn on the anabolic switch and grow immediately. Building muscle takes a long time. You have to realise that it is a year on year process.

2. Never underestimate nutrition. People seem to think that drugs and supps are miracle makers. I have seen hundreds of guys in my job tell me that they have bad genetics or products that they use don't work where as their main problem is crappy nutrition. 2000 construction workers aren't gonna build sh*t if they don't get their bricks and cement.

3. Always be humble and politically neutral. If a person wants to market themselves and be a good example, athlete or rolemodel, then he/she has to control their feelings and constantly be positive, don't take sides and try to be nice even in harsh times. That will make a much stronger person mentally and have a positive affect on you physically.

Patrick Hocking
AGE: 30
HEIGHT: 177cm 5ft,8in

WEBSITE: (Undegoing development)



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