Per frosted cupcake:
Recipe created by Andréa's Protein Cakery!
Recipe blog: www.proteincakery.com
I first got into the gym about 11 years ago I was around 21 years old. However the first 6 years I was not very consistent, I had no knowledge of how to eat, and I was more concerned about partying, so my results were not that great. The last 5.5 years of my life is when I have seen the most dramatic changes with consistency, effort, and patience.
Prior to getting involved in the gym, I felt that I didn’t “need” to workout because genetically I maintained my weight very well. When I got older however, things didn’t stay that way.
The main reason why I got into lifting in the first place actually isn’t a very positive story. I needed an outlet, an escape from some very traumatic events occurring in my life at the time. I needed to re-find my strength, self-esteem, and confidence because it was lost for several years. I just didn’t know who I was anymore. The gym helped me rebuild that inner strength, and it’s still going strong now.
Oh yes, I gave up a few times actually due to being too lazy, too tired, and wanting to eat everything in sight. I got to point in my life about 5-6 years ago where I was tired of looking at myself in the mirror. I had put on so much weight for my small frame that I did not even want to go to the beach or the pool, and this was after I gave birth to my daughter. I was embarrassed to be seen in a bathing suit in public. I was tired of feeling this way. One day I woke up and realized that I am raising a child now. I want her to grow up with confidence and never second guess who she is when she looks in the mirror. Our children lead by our example, and if they see Mom/Dad picking themselves apart in the mirror more than likely they will do the same as they get older. My daughter keeps me motivated, as well as the continuous results that I achieve from my consistent effort is what motivates me to keep going.
Do what I did! Start doing your research online. There are so many outlets these days regarding training and nutrition it’s very hard not to find something to get started. However if I could rewind and do it over again, I would have seen a professional first, before just copying what a fitness platform told me, and millions of others to do. Not everyone is the same metabolically and biologically, which means nutrition requirements are always different per individual.
My bedtime snack, it reminds me of a cheesecake. All you need are plain/lightly salted rice cakes, non-fat plain greek yogurt, sweetener, your favorite flavor whey protein isolate, PB2 and perhaps some fruit preserves. Mix all of those ingredients in a bowl and place on top of some rice cakes, and you have yourself some faux mini cheesecakes! ☺
I currently consume 2,300 calories a day during my “offseason,” and I use this term lightly because there is really no such thing as an offseason. I need as many calories as I can get whilst limiting fat gain so that I can build more muscle! Too many people, especially women thinking they should starve themselves and they will build muscle. This is not biologically possible people, so please eat! It’s about being sensible, as well as flexible.
No I do not, I follow the flexible dieting protocol, so when I have a craving for a specific food that more or less isn’t nutrient dense, I will manipulate my macronutrient intake per meal to be able to fit in foods that I crave. The beauty of flexible dieting! ☺
Absolutely! I listen to Pandora for the most part and it really depends on my mood for the day. It ranges from Marilyn Manson to Godsmack, DMX, Missy Elliott, Notorious BIG, Busta Rhymes, Disturbed.. too many to list! lol.
HIIT (high intensity interval training) sprints. HIIT cardio which are an all-out physical exertion in a short burst followed by a small recovery interval that lasts for no longer than 20 minutes, a few days per week is what has worked best for me.
I take one total day off from everything which is usually on Sundays because that is family day. I currently am not doing any cardio so that it can be used as an effective tool when it is time to diet down to get back on the nationals stage. The more cardio I do now means the more cardio I will have to add onto that later for it to be effective as a means of fat loss.
Currently I work in a push (shoulders, triceps, chest) - pull (back, biceps) - legs fashion, so usually every body part gets hit twice in a week. An example of a leg workout will look like this:
Lying leg curls superset with stiff leg Dumbbell deadlifts: 12-10-8 (45 second rest after deadlifts)
Stiff leg barbell deadlifts: 4 x 12 (45 second rest between sets)
Leg press/Walking dumbbell lunges – 3 x 12/30 (12 heavy reps on leg press and 30 steps of walking lunges and I will hold a 25 lb DB in each hand, 45 second rest after lunges)
Leg extension: 5 drop sets- 12 reps-drop 10-drop 10, 12 reps-drop 10- drop 8, 10 reps-drop 10-drop 8, 8 reps-drop 10-drop 12, 8 reps-drop 10-drop 12-drop 15, 45 second rest after each drop set.
Barbell squats – 12-10-8-6 (45-60 sec rest between sets)
I believe there are only a few essential supplements one should take. That would be multivitamins, fish oil, and creatine. Preworkouts should only be used when needed so that you don’t become dependent upon them.
What I preach the most: Consistency, effort, and patience.. all ingredients for transformational success! ☺
Weight: 136 lb,
Location: Fort Lauderdale, Florida
I got into fitness after having my daughter Tia, I had a bikini shoot when she was only 7 months old and I got into it! I did it sensibly and ate good quality farmed foods and did not starve myself. I like my food way too much!
I am my own motivation. I had some medical issues with blood clots and a terrible illness but I'm a fighter. I always get back up, even if I stumble. Plus after competing at the Miami Pro last year I look at myself to see where I can make improvements.
To start right I would say hire a good personal trainer to show you the ropes, ensure they have credentials and ask for nutritional advice. It's easier to sit and talk it through with someone who understands your needs.
I love simply mixing whey protein and Greek yoghurt together and freezing them into lollies ! They're yummy and Reflex Nutrition do a beautiful Cinnamon vanilla which makes them taste milky !
My nutrition is always balanced. I ensure my macros are good and I snack.
I tend to use the Walden Farms sauces a lot as they're calorie/fat/carb free and scrambled eggs cooked in Coconoil - it takes the edge off perfectly!
I have a bit of everything... Black Sabbath to Imagine Dragons even to random Disney songs!
Boxing! I love doing boxing circuits, boxing on the bag, kickboxing... It's a good outlet for me.
I always start Monday's with a leg session. This is usually AMRAP training... Doing as many leg exercises as possible and as many reps as I can possibly churn out.
Tuesday is always cardio in the am and back in the evening.
Wednesday is my chest and arms day 4 sets of 10-12 With a few HIIT circuits.
Thursday is my compound leg day. Here I focus on narrow/wide/deep squats, lunges and deadlifts. - I like to go heavy here! 4 sets of 10 reps for each exercise.
Friday's I'm usually away on a photoshoot or filming so it's usually an active rest day for me! Sometimes it's in a gym so I end up doing allsorts.
Saturday is a case of morning cardio and Pilates.
Sunday is my shoulder day... I love doing shoulders! Focusing on 4 sets of 12 reps. Shoulder presses, single arm presses, lateral raises, pull ups, and sometimes I do some added pad work.
I aspire to many, there are so many aspirational athletes and fitness models. I admire those with a story. That do it with passion and for the sheer love and enjoyment of it, as I do.
I would highly recommend Vitargo and Sci-tec. Vitargo simply because there’s no other product on the market like it, it’s a carb made from barley starch, it's sugar free, gluten free, you recover faster and most importantly, it’s got loads of science backing up the claims, hence it's university proven. That’s why they use the statement, Proof Before Promises. There are independent university studies proving its effectiveness. Women in particular, need to wake to the good carbs and embrace them as I do. I use Sci-tec because they always work very well for me and are good quality without compromising on taste or results.
Determination to succeed.
Being told I can't.
Knowing I can prove them wrong, and doing so.
I'm a lady on a mission right now.
I was born in 83, I am mother , 5"2 and Suffolk / UK based.
Charlayne Everhart on Facebook: Facebook.com/purebody.makover
Barbell back squat: 3 sets x 15 reps
Lying ham curl: 3 sets x 15 reps
Stiff leg deadlift: 3 sets x 15 reps
Leg press: 3 sets x 15 reps
Barbell lateral lunge: 3 sets x 15 reps
Glute bridge: 3 sets x 15 reps
Standing calf raises: 3 sets x 15 reps
Narrow grip chins: 3 sets x 15-20 reps
Incline dumbbell press: 3 sets x 15-20 reps
Lat pull down: 3 sets x 15-20 reps
Cable rear delts: 3 sets x 15-20 reps
Tricep dips: 3 sets x 15-20 reps
Bicep curls: 3 sets x 15-20 reps
Barbell sumo deadlift: 3 sets x 15-50 reps
Dumbbell walking lunges: 3 sets x 15-50 reps
Wide leg press: 3 sets x 15-50 reps
Hamstring curl: 3 sets x 15-50 reps
Heel raised squats: 3 sets x 15-50 reps
Hip thrusts: 3 sets x 15-50 reps
Shoulder width pull downs: 3 sets x 15 reps
Dumbbell chest press: 3 sets x 15 reps
Cable row: 3 sets x 15 reps
Military press: 3 sets x 15 reps
Hammer curls: 3 sets x 15 reps
Trx row: 3 sets x 15 reps
Trx press up: 3 sets x 15 reps
Metcon... Various circuits, 40 secs on 20 secs off, 3x sets
I played a lot of sports growing up, so I've always had a fit lifestyle, but it wasn't until high school where I really got started into lifting weights. Even then it was a mix of doing cardio and some machines. I also started doing some fitness research and lifting with the guys. After seeing what being fit and healthy did for me physically and mentally, I was hooked. Training and eating healthy became part of who I am.
Quit? Oh most definitely! There are times when I see other women in the fitness industry and get discouraged because I don't think I could ever look anything close to them. It's hard because fitness is so huge right now and being a woman, I often compare myself to others. When that does happen, I tend to use that as my motivation. Focus on myself and keep pushing to be the best I can be. I think of why I started, to prove I can do anything I set my mind to - to me that's the biggest motivation I can have.
My advice for someone who is just starting out would be to never give up. There are going to be obstacles that you will face, and you will have to push past limits you haven't before, but one thing I can tell you is it will be worth it. Start slow, learn your body and don't be afraid to ask for help or tips from people.
I am actually not the best cook out there, but I LOVE food. I like to make healthy recipes that I find using my phone, but what I eat the most is likely my chicken and rice dish! I still have lots of recipes I haven't made yet and of course I have a few for my cheat days that are yummy!
Let's just say it's a lot of chicken, fish and I can't forget broccoli! During prep it's a lot more strict though. Off-season I still focus on nutrition, but if I'm craving something, I usually have it.
Oh yes. I have the biggest sweet tooth. Chocolate, cookies, donuts (especially donuts), are my weakness. I could eat rich breakfast foods every meal too. Cravings are hard to resist, but one thing I do to deal with them is chew gum! My favourite would have to be the dessert gums! They really taste like dessert, so it's like a cheat, without the calories!
Yes, I love listening to music while I train. I like a lot of different genres of music and I train with them all, but Rob Bailey and the Hustle Standard would have to be my current favourite.
I find steady state cardio, post workout, is the best for me - but I also do sprints on the track, which I love as well.
My training routine is different depending on whether I'm prepping for a show or in my off-season. During prep I stick to lighter weight with more sets and reps to focus on burning out the muscle group I'm working. So that would look like 4-5 sets of 15-25 reps. I also do cardio 5-6 days a week during prep as well. During my off-season though, I'll keep my weights heavier and do less reps, staying between the 8-15 rep range. Also during off-season I won't do as much cardio, doing about two days a week. I have one rest day and it's usually on a Sunday so I can relax before the next training week!
My split may look something like this:
Day 1 - Back
Day 2 - Glutes and hamstrings
Day 3 - Chest and bi's
Day 4 - shoulders and triceps
Day 5 - Quadriceps/Leg plyometrics
Day 6 - Shoulders (rear delt focus)
Day 7 - Off
Hmm that's a tough one. I have a lot, but if I had to choose my top three it would be Nicole Wilkins, Camille Leblanc, and Dana Linn Bailey.
Right now I use protein powder and branch chain amino acids (bcaa's). If your diet is good and you are getting all the right nutrients, your need for supplements will be less, but they definitely can help with your physique.
I would say the keys to the results I have achieved so far include commitment, consistency and believing in myself. Is it always easy? Definitely not! But if you want something and are committed to it, don't be afraid to go after it!!
Year of birth: March 18, 1993
Weight: 130lbs stage weight - 156lbs offseason
Location: Ottawa, Ontario
A couple of years ago I decided to do a personal training course which gave me the knowledge required to understand how to train properly and get the most out of my training. I have always eaten 'healthily' however, I would say it's only the past year or so that I have been really focussed on living a clean lifestyle and tracking my macros. I find that having a real and achievable goal has been the one thing that has encouraged me to be more committed and enjoy my healthy lifestyle.
Yes! Whilst prepping for the WBFF there were times where I was so exhausted that I did doubt what I was doing... However I never quit and never slipped up... Not even once! I was motivated mainly by the amazing support network around me... My friends and other half were incredible and knew exactly how to keep me going! I'm also a pretty strong person, so when I know I want to achieve something, I give it 110% until I get there, and I know that this can only be done through hardwork, dedication, commitment and the ability to say no! (Quite a regular thing during comp prep!)
Have a goal... The number one important factor in beng successful. Start by looking at your nutrition, clean up your diet and go from there. Don't cut everything out, but look at what you can replace unhealthy foods with, people fail at diets when they are too restrictive and not maintainable. Introduce exercise into your daily regime, start slowly and work your way up. Don't be afraid to use weights... Lifting weights burns more calories than cardio!
I am obsessed with protein pancakes! My go to favourite recipe is
- 2x egg yolks,
- 2x egg whites,
- Reflex peanut butter whey,
- 1x banana,
- 50g blueberries,
Whisked together and cooked in coconut oil. Top with total yoghurt and cashew nuts butter. If you're feeling really naughty add some extra dark choc chips into the batter before you cook the pancake. You only need 15g max! Delicious!
I start the day with a protein and fat based breakfast... And end the day with carbs ;) Yes... Carbs in an evening!
My current macros are pretty high as I'm building muscle whilst staying as lean as possible during a muscle building phase. I carb cycle with 3x high carb days a week and 4x low. I tend to have higher carb days on tough training days... Leg days!
Low carb days- Macros - 2000kcal
High carb days- macros- 2100kcal
I am very lucky that I don't crave anything terrible. The only thing I tend to crave is dark chocolate. My diet isn't too restrictive, even in comp prep I eat fruits and carbs etc. As I mentioned before restricting yourself and living off a diet of chicken and broccoli is where cravings kick in and binges occur!
Yes! I love my music! I tend to listen to podcasts, my most recently played being the Above&Beyond podcast... I absolutely love their new song 'We are all we need' totally gets me through a tough session!
I don't do a huge amount of cardio. The best cardio for me is Metabolic conditioning or interval training. So either weight based circuits with short rests in between... Or sprints on a treadmill. I also do a small amount of steady state cardio, such as incline walking.
At the moment my programme consists of 5 working days and 2 rest days.
The basics! Omegas, zinc, multivitamins, whey protein (or vegan alternative), magnesium glycinate.
Being motivated/ having a goal.. changing my training regime regularly to avoid plateaus, having a coach to help me keep consistent. Probably the most important thing... Being happy in my own skin and being proud of how far I have come.
Year Of Birth: 1988
Davin Tombs Facebook: Facebook.com/Davinatombswbffdivabikini
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 choices 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.
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.
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.
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!
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.
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.
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.
I have experimented with cardio to see what my body responds to and it seems as if a couple days of HIIT works best.
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.
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.
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.
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.
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 days 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.
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.
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.
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.
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.
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.
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.
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.
Program will change according to goals, this is an example of training I did leading up to a photo shoot: Workout Routine.
Bella Falconi & Massy Arias
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.
Year of birth: 1984
Height: 5ft 9in
Location: Gold Coast, Australia
Giant set 4 set
Ab Circuit 10 reps of each
Warm-up using stability ball: Hyperextensions 3 sets 15 reps s/s with
Giant set 4 sets of
Giant Set 4 sets of
Repeat circuit 5 times
TRX Ab Circuit 10 reps of each repeat 4 times
Active Rest Day - Beach walk / rollerblading / bike ride