Growing up I was in the squads for gymnastics which lead me into professional dancing. I had to look a certain way to do well so I got myself training in the gym and reading womens fitness magazines to learn. Straight away I respected fit women and wanted to represent being healthy and strong because I wanted to not because I had to! This lead me to educate myself with nutrition and weight lifting and I soon developed the love to educate others which is when I qualified as a Personal Trainer.
I would advise getting the basics right first by educating yourself properly, always ask ‘why’ you are doing something. Then be patient and get to understand yourself a little. Lastly make sure you can fit it around YOUR lifestyle, and then be consistent.
My ability to train keeps me motivated. I am fortunate enough to have the opportunity and ability to be strong and healthy… that is all I need to motivate me!
Umm I am not the best chef but I love making quick and easy tasty protein treats. One is the ‘Mug cake’… 1 egg white, 1 scoop of whey protein and some almond milk mixed into a mug. Mix and the place in microwave for 1 min, then eat!
I set myself macro Nutrients for the day. So my food choices vary but I always keep my proteins high and make sure I get lots of greens and berries in my diet.
I keep my Supplements simple I take:
Vitamin D because in London we get no sunshine! Creatine
fish oils and your standard Whey protein!
I always listen to music but it can be anything from ‘slow jam Rnb’ to Hip Hop I like to sing along in my head! At the moment I have some 50 cent and 2pac on my playlist.
Weights are my preference, they make me feel strong and I believe you get the most of out them for long term results whether its for aesthetics or just overall health.
If I am trying to lose body fat, I will add in a few steady state cardio or a HIIT sprint session on my Upper body days.
I am not sure I could choose a few but I respect those that are honest and put out good knowledgeable content!
I can say I have been lucky enough to not yet come across much negativity. But I suppose the best way is to ignore it and be confident in yourself and why you are sharing your fitness journey.
Allowing myself to be slightly flexible with my approach but of course stubborn with my goals! As well as taking the time to understand myself, then being Consistent rather than all or nothing.
‘Consistency is key’
We all want better results in the gym. It’s why we seek out better supplements, fancier workout gear, and the latest and greatest advice in rep ranges and lifting technique.
But if you want to keep yourself more consistent in the gym, develop better habits in your workouts, complete the reps and ranges you set out for yourself, and most importantly—improve—then you need to start by writing out your workouts.
Self-monitoring is nothing new.
Research has shown over and over again that monitoring our performance can have a powerful effect on our results. And the best part? It costs as little as a pen and a piece of paper to get started.
Here is how writing out your workouts will help you become a better, smarter, and more jacked lifter:
Real talk for a moment: Our memory is not as great as we like to think it is. While some of us may be blessed with perfect recall, the majority of us do not. After all, how many times this week have you misplaced your keys or smartphone?
The rep ranges and weights we used last week on the bench easily get lost in the thick fog of weights and sets from other exercises done since then, as well as the heap of things we need to remember and remind ourselves to do in our day-to-day lives.
“Was it 225, or 235 last week?” many a lifter has found themselves thinking as they loaded up the bar.
With an accurate training history in your pocket you know exactly what you are supposed to be lifting this week because you know precisely what you lifted last week.
Having your results in hand leaves no doubt when it comes to planning the day’s workout.
I’ve seen it happen so many times that it is almost comical. A lifter will storm into the gym flush with energy, about to burst from the scoop and a half of go-go powder.
The beginning of the workout will look promising. They bang out a quick few sets and get distracted. Or bored. Or tired.
Suddenly, they are cutting corners on their sets and reps, or maybe even peeling out of their workout entirely. Without anyone or anything to keep them accountable they can stroll right on out of the gym without consequence.
Most of us train on our own, and with the exception of slowed gains don’t have anything to keep us in check from bouncing out early on our workouts.
Your workout log can help as a backstop for these moments. Just knowing that I have to write out my workout is usually enough to keep my butt on the bench to complete that last set.
And the knowledge I might have to write out a crap workout is often just the thing I need to push through when I’m tired and not feeling it.
There are fewer things that give you a sense of pride quite like looking back at your workout history.
Over the long haul of trying to accomplish our goals in the gym it can be easy to lose sight of all the progress we have already made. Flipping through the pages of your logbook should fill you with satisfaction and pride, and remind you not only how far you have already come, but just how capable you are.
That workout you completely crushed on half a night of sleep? Yeah, you did that. The PB you set at the end of a devastating session? Yup, nailed it.
Celebrating these moments are important. You shouldn’t have to wait until you have hit your final target or that elusive PB to recognize the little moments of success along the way.
Is there anything more infuriating than falling into the same traps and setbacks over and over? Yet again we trip over the same things, making us feel like we are playing the worst game of go-and-stop ever.
A powerful benefit of having a workout history is that you will start learn a metric ton about you, your workouts, and how you best respond to them.
By keeping notes on nutrition and sleep you can see with complete clarity how you respond to low sleep, and how much better you feel under the bar on weeks where you eat clean. These written reminders are serious and effective; they will do more for you than just thinking about them.
Similarly, it will help injury-proof your training. No matter where you rank in terms of strength and lifting ability we all face the common enemy of injury. There is great value in having a detailed workout record that shows you where you are more prone to get injured or even fall ill.
Putting your detective hat and seeing where performance lags and how it corresponds to your behaviors and actions in and out of the gym can be just the thing to help you shake loose those pesky bad habits that you know you should kick, but just haven’t felt motivated or informed enough to do so.
Put It Into Action:
Okay, so ideally by now you are beginning to think that writing out your workouts is a little less like homework and more like tactical planning for your goals in the gym.
With each session, there is a heap of stuff you can write out. If you are totally fresh to this tool start with just the basics:
If you want to take things to the next level write out rate of perceived effort, overall effort level for the workout, how much you slept the night before, and even consider also using it as a food journal.
The options are many and varied, and what works for each respective lifter is different. Start out with the fundamentals until you feel the habit of tracking your workouts take hold, and go on and lift like a boss.
Written By: Olivier Poirier-Leroy
Olivier Poirier-Leroy is a former national-level athlete and publisher of YourWorkoutBook, a training journal for people serious about crushing the gym. You can also join his weekly motivational newsletter by clicking here.
I was introduced to sport at 4 years of age which included athletics, swimming, ballet and Irish dancing! I sprinted competitively in my late teens which came to a sudden end due to knee injuries. After taking a couple of years out I became unsettled and NEEDED to get involved in some form of sport which wouldn’t aggravate my injuries.
My brother, Adam, drew me up a simple weight lifting programme to help strengthen my weakened muscles with the hope I could go back to compete! I haven’t put the dumbbells down ever since! I found a new sport!
Ask yourself why you want to change, what you want to change and by when do you want to change – Now you have a goal and a deadline!
Progress. Bodybuilding is a very rewarding sport. If you work hard, it shows!
YES! Homemade protein bars.
Place all ingredients in a large bowl and mash it all together until all ingredients are evenly mixed.
Spoon the mixture into a lined tin a freezer for 1-2 hours.
Remove from the freezer and leave for 30mins at room temperature.
Remove from tin and cut into 6-8 bars.
You must store these bars in the fridge as they become soft if left out!
My primary focus is on maintaining a clean well balanced diet. I try to eat all natural, unprocessed foods. Regarding supplementation, I use MyProtein supplements. I religiously take krill oil, multivitamins and chlorella powder.
I tend to listen to club/dance remixes!
Weights, weights, weights! I enjoy weight training. If you stick to what you enjoy you’ll prosper.
I admire physiques that reflect a huge amount of discipline, consistency and hard work. I would like to mention Ashley Horner, Dana Linn Bailey, Ross Dickinson, Simeon Panda and my brother Adam Gresty as some of the more impressionable physiques!
Absolutely, but the positivity far outweighs the negativity. I’m a very positive person. I don’t get involved or react to any negativity.
Consistency. Remaining consistent and making fitness a mandatory part of my life just as eating and sleeping is.
Year of birth: 1990
Location: Dublin, Ireland
In 5th grade I got my first set of 8lb weights and proceeded to have my mom buy me all of those workout equipments you see on the infomercials like "shake weights," "ab coasters," etc. and no.. Those are not a part of my training anymore, lol. I've been an athlete my whole life in different sports like sprinting on the track team, cheering and gymnastics but It wasn't until my junior year of high school when I started weight training.
I would definitely suggest doing research on the benefits of weight training and proper nutrition. I started out by following workouts and diets I would find on bodybuilding.com! I did a ton of research on nutrition, training, cardio, etc. on my own just on Google which gave me so much knowledge even before I went to school for it! There's so much information out there and it's really important that you find a good source and educate yourself, don't just listen to everything you hear!
My motivation comes from so many outlets, I always want to improve myself and be the best I can be. My social media has also been a huge motivation for me, reaching so many and getting messages from people I've inspired or helped really means the world to me. My focus is always on my future and being successful for myself and my family!
It's pretty simple, in the offseason my favorite meal is 1/2 cup of gluten free oats mixed with 1 scoop of chocolate Isolation by Blackstonelabs and 1-2 TBSP of almond butter.
My diet is a little different right now as I get ready to compete for a show. I currently have 2 low carb days then a high carb day, the only consistent meal I have daily is my 3/4 cup of oats and egg whites in the morning. I mainly take Blackstonelabs products for my prep, my current stack is Trojan Horse (non-stim fatburner,) Anogenin, Epicat, Growth and Resurgence. I also take Fish Oils and CLA by Prime Nutrition. These companies are my amazing sponsors and you can use my discount codes: 'Carrie10' on Blackstonelabs.com and 'Carrie20' on Primenutrition.com!
I listen to "Thumbprint" radio on Pandora so it's a mix of all different genres of music that I've "thumbed up" in the past and recently. I listen to everything! Dubstep, R&B, reggae, country, rap, rock, hip hop, alternative.. Whatever I'm in the mood for!
Weights! The feeling you get when you're lifting heavy, pushing yourself, getting stronger, the results... What's not to love!
I workout 6 days a week with one rest day. My workouts are all very similar in regards to my rep range, sets and weight. I start off by doing one exercise for the muscle I'm working that day with 4 sets of 20-25 reps with little rest. Next I move into my heavy compound move for 3-4 sets of 8-10 reps with a good amount of rest in between sets. After this there are a lot of supersets with the rep range around 15 and I will finish off with an Isolation exercise for 3-4 sets each. I can't give away my actual workouts because it's top secret information I get from my coach Pj Braun!
My Training Split:
My favorite female athlete is Larissa Reis! She was my first fitness inspiration, I love how feminine she looks with all the muscle she has!
Honestly, the support I've gotten and friends I've made from sharing my fitness journey on social media totally outweighs any negativity I've gotten. I have noticed that the more "followers" I get, the more haters-which I guess is to be expected! Also, I don't like to refer to anyone as followers but more like supporters. I do my best to connect with everyone who interacts on my social media outlets and help in anyway I can!
Consistency and never giving up on myself! I read a quote once that said "Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway," and it stuck with me ever since!
Thank you again for taking the interest in me and wanting to do this interview! I remember when I first started looking into competing, I would end up on CutandJacked.com and be looking at these girls diet and training programs and now I'm one of them sharing what I've learned!
Carriejune Anne Bowlby
Year of birth:1996
Location: New Jersey
“Life isn’t about waiting for the storm to pass. It’s about dancing in the rain.” – Greg Plitt
“Every action has a purpose. When every action has a purpose every action has a result.” – Greg Plitt
“You must believe in yourself enough to be the person now, that you want others to remember you for later.” – Greg Plitt
“If tomorrow doesn’t happen, would you still do what you’re about to do today? If that answer is no, you’re alive, but you’re not living.” – Greg Plitt
“I don’t want to be here right now. I’d much rather be at home watching the game. But later down the road, I don’t want to always be just watching the f***ing game.” – Greg Plitt
“Opportunities don’t come knocking on the door. They present themselves when you knock the fucking door down.” – Greg Plitt
“In life, it’s not the genetic guy who wins or the guy with the most potential who wins; it’s the person with the greatest perseverance who wins. Always be willing to get up and go at it again and again. That’s the guy who has his hands raised later in life. That’s the guy you guys need to be.” – Greg Plitt
“When you help yourself, you feel good. But when you help somebody else get back on their feet, it’s a high that no chemical drug can ever match. It’s the greatest high in the world. It’s addictive, it’s contagious, and the world needs more of it.” – Greg Plitt
“Second by second you lose the opportunity to become the person you want to be. Take charge of your life.” – Greg Plitt
“If you do not give 110% in your life, I promise your life will haunt you for the rest of your days. Time is the most valuable asset on earth, a depreciating asset. Don’t waste another moment of life where you are not at your fullest potential getting the most out of the time you have in life.” – Greg Plitt
I have always lived a fit lifestyle for as long as I can remember. When I was younger, I played around 5 different sports and my mum always made sure we were eating natural, nutritious food. I moved to London in 2013 after a bad breakup and had a difficult time adjusting without friends and family there to support me. I lacked self-confidence and always felt anxious and stressed out and was not involved in any sports for the first time in my life. I began going to the gym to calm my nerves and before long I had made some nice friends who asked me to train with them. My love for the gym and lifting developed from there as I transformed my life, goals and passions.
Just start! That’s really all there is to it. You can’t get anywhere if you don’t start! Try to educate yourself, be confident and ask for help and pick exercises you enjoy. There is no point in trying to do something consistently when you don’t enjoy it. Be open to making new friends as they can be a great support in a new environment like the gym. As you begin to make exercise a routine, routine will become habit and habit will become lifestyle. All you need is a reason to start and the will to keep going.
Apart from the fact that I love the feeling of being fit, I have chosen to make a career out of it. I want to be the best fitness role model I can possibly be and that is a great driving force to motivate me. I enjoy seeing my own progress whether it is performance based or physique based. As a personal trainer, it is also motivating and rewarding helping others to achieve their fitness goals too.
Honestly, I don’t really enjoy cooking that much… So I am very much a meat and veggies kind of girl! Any grilled meat with some seasoning, baked sweet potatoes and greens will make me happy. I like to keep it simple as I don’t enjoy spending a long time in the kitchen.
I try to eat fresh foods without added preservatives, colourings and sugars. Keeping it as natural as possible has worked for me. I do use a few supplements in order to hit my protein intake. I am a Cellucor Ambassador and I use Cellucor Molten Chocolate Whey (it’s delicious) and Cellucor BCAA’s. Those are the only supplements I am currently taking as I like to keep it simple without the need of adding too much extra.
I do like to listen to music when I train, however, when the atmosphere is pumping in the gym, I actually find it motivating for me to hear the sound of weights dropping and the hard work of other gym goers. Eminem always gets me fired up to lift, I also enjoy some hip hop and RnB.
I love lifting weights! It is so empowering to feel strong and to see your muscles working! That would be a first choice for me any day! I am also in love with boxing and have my level 2 boxing certificate. I very much love working out in a team atmosphere which is why I also enjoy crossfit and F45 HIIT classes.
I am currently training 5-6 days a week with 1-2 rest days depending on how I am feeling. With the help of my coach Hattie Boydle, my main goal is trying to increase my muscle mass, especially in my lower body. I am only doing one cardio day at the moment which consists of interval sprints and is done within half an hour. The rest of my week is filled with lifting weights and a lot of heavy squats and sumo deadlifts.
Back squats, Sumo deadlifts >5 sets of 1 rep @80%
3-4 sets of 12 reps of the following with weight:
The key is to increase the weight each week, even if it’s just .5kg!
I absolutely love women who have a wide range of fitness ability. Women who can lift, do gymnastics, be flexible and strong. Women who promote wellness of the mind as well as the body. Some of my favourites include Massy Arias, Ashley Horner, Hattie Boydle and Brooke Ence. I also have some close friends who I look up to and who inspire me throughout my fitness journey.
I have, but mostly from people who I know, rather than strangers on social media. It is not so much negative feedback but definitely mocking remarks and negativity towards me taking a “selfie” or posting a progress pic. I want to share my results as I know there are other women out there who are feeling exactly how I was feeling a few years ago. I want them to know that they can make a change just like me if they really want to. Overall I get really good feedback about my social media through messages and comments of support. When you see that it is really helping people out there that is why you keep it up. It has also opened me to more opportunities in the fitness industry and as this is now my career, the endless possibilities just excite me!!!! No matter what you do, someone is always going to show you negativity… so I just brush it off! Everyone is entitled to have an opinion, however, I choose to listen to the positive ones and ditch the rest!
The key to achieving my results is just to keep going! I have made mistakes and slipped up so many times with my fitness and nutrition, but I have always kept the same goal in mind. I like to go places, rather than just stand still. Time will pass whether you do it or you don’t. So you may as well do something with the time you’ve got and go somewhere new.
Maya Basse (may_tivate)
Year of birth: 1988
Location: Adelaide, Australia
Instagram and twitter: instagram.com/may_tivate_pt/
1. Pull ups on the asssisted pull up machine: 4 sets x 12 reps.
2. Lat pull down superset with assisted chin up: 3 sets x 12 reps.
3. Neutral wide grip lat pull down superset with bent over row on the smith machine: 3 sets x 12 reps.
4. Single arm dumbbell row superset with straight arm pulldown: 3 sets x 12 reps.
Hiit (Boxing): 5 sets x 90 sec working and 30 sec rest between the rounds.
Warm up: Leg extension: 3 sets x 20.
1. Squat: 5 sets x 8-10 reps.
2. Walking lunges: 3*15 superset with side walk with resistance band 3 sets x 12 reps.
3. Leg press: 4 sets x 12 reps.
4. Leg extension: 4 sets x 12-15 reps.
5. Lying leg curl: 4 sets x 10 reps.
6 . Seated leg curl: 3 sets x 12 superset with stiff leg deadlift with dumbbells 3 sets x 12 reps.
7. Standing calf raises: 5 sets x 15 reps.
8. Seated calf raises: 5 sets x 15 reps.
1. Barbell Shoulder Press: 4 sets x 15 reps.
2. Standing single arm side lateral raise: 4 sets x 12 reps.
3. Arnold dumbbell press: 3 sets x 15 superset with wide grip upright barbell row 3 sets x 15 reps.
4. Cable side lateral raise: 3 sets x 15 reps.
5. Bent over rear delt raise with dumbbell: 4 sets x 12 reps.
6. Cable rear delt fly: 3 sets x 15 reps.
7. Tricep pushdown with rope: 3*12 superset with bench dip 3 sets x 15 reps.
8. Hiit (Boxing): 5 sets x 90 sec working and 30 sec rest between the rounds.
1. Cable kickback: 3 sets x 15 reps.
2. Sumo Deadlift: 4 sets x 10 reps.
3. Lunges on the smith machine: 3 sets x 12 reps.
4. Donkey kicks on the smith machine: 3 sets x 15 reps.
5. Lying leg curl: 4 sets x 12 reps.
6. Barbell hip thrust: 4 sets x 12 superset with stiff leg deadlift with dumbbell 4*15.
7. Hip abduction: 4 sets x 12 superset with resistance band side walk 4 sets x 12 reps.
8. Resistance band glute kickbacks: 3 sets x 15 reps.
1. Single leg legpress: 4 sets x 12 reps.
2. Deep squat on the smith machine: 4 sets x 12 reps.
3. Bulgarian split squat on the smith machine: 3 sets x 12 reps.
4. Wide stance stiff leg deadlift: 4 sets x 12 superset with glute-ham raises: 4 sets x 10 reps.
5. Courtsy lunge on the smith machine: 3 sets x 12 reps.
6. Cable glute kickbacks: 3 sets x 15 reps.
7. Cable side kicks: 3 sets x 15 reps.
I started training 3.5 years ago because I was very unhappy with the way I looked... too skinny, no bum, no curves. I really wanted to look more feminine and to have more curves. One day I found a fitness motivation video on YouTube, I loved the way the girls looked. They weren`t too muscular, they just had a really nice toned and fit body. So then I said it doesn`t matter how hard I have to work, I want to look like that. The next day I joined the gym and that was that. My boyfriend started to train me and he helped in the diet as well. In a very short time after only 3-4 months of training I achieved that fit body what I wanted to achieve, but it was not enough. My boyfriend said that he can see that I have the physique to compete so I bagan to train for my first show which was the biggest fitness competition in Ireland the RIBBF National Championships. After just one year of training I won the bikini fitness category. Then I realised that I have a future in this sport.
The knowledge in this sport saves time, money and brings you satisfaction! My advice to a beginner would be to hire a personal trainer or try to surround yourself with Pro athletes or those who have experience in this sport and learn from them! Don`t fall into the habbit of thinking you know more than the others, it`s a common mistake! Once the training part is right, pay lot of attention to your nutrition. Change your diet plan often and listen carefully to your body`s reaction. And finally prepare your food every single day!
What really motivates me is just to achieve a better physique and of course to live a healthy lifestyle. I am also motivated by my social media followers and people around me . It`s an amazing feeling when you can inspire people with your hard work.
I love sweets so I always try to find some healthy recipe to avoid cheating. My favourite is oatmeal peanut butter protein cookies, it`s so yummy and it has only healthy ingredients.
Ingredients: (Makes 12 cookies)
✓ 1 cup of oats
✓ 1/2 cup of unsweetened applesauce
✓ 2 scoops of chocolate protein powder
✓ 2 tablespoons of organic peanut butter
✓ 2 egg whites
✓ 1/4 cup of blueberries
✓ Preheat oven 400 degrees.
✓ Mix all ingredients together to make a batter
✓ Spread on cookie sheet making each cookie desired size.
✓ Put the blueberries into the cookie mix
✓ Bake for 15 minutes
✓ Once the cookies are ready and still hot you can drizzle some dark chocolate over the top for an even nicer taste ;)
**I wanted the cookies to be crunchy, but you can add 1/4 cup of almond milk or greek yogurt if you want a softer texture!**
My diet consists of high protein, complex carbs and some healthy fats, I have 5-6 meals a day.
My protein intake comes from turkey, white fish, egg white and cottage cheese. My carbs are coming from rice, oats, sweet potato and quinoa. My healthy fat intake comes from avocado, flax seed and olive oil .
I take BCAA and L-glutamine before and after workout. I have an isolate protein shake after my workout. I take Omega 3, vitamin C, multivitamin and digestive enzymes.
I love listening music during my workout I find it very motivating. My favourite music is Dubstep and House.
My favourite would be weight training especially legs and glutes training. I think it's very sexy when a girl has nice toned legs and glutes. With cardio and diet you can only lose weight but you're never gonna have that firm and fit look .
My favourite athlete is Oksana Grishina. Her body is just amazing it really shows off her hard work . But it`s not just her body, her stage presentatition is unbeatable. She can always surprise me with her routine I could watch her competition videos every day.
Yes of course I get some negative comments as well but I don`t pay attention to that. Everybody has their own opinion and I respect that. If I get a bad comment I just delete and block the person because my social media page is for my followers and friends who are interested in what I am doing, it makes me happy that I can inspire them.
I have to say without my boyfriend I would not be here where i am now. He bought my first membership to the gym and when I started training with him he taught me everything about training and diet. We still train together and he always comes to my competitons as well. It`s a tough sport not just physically but mentally as well but he is always there and will be there to support me.