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Posted 25 November 2015 by

Workout Routine:

Nick Cheadle

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Monday: Moderate Deadlifts/ Chest/ Shoulders

Deadlifts: 5 sets x 8-10 reps @ 70-75% 1RM

Snatch Grip Deadlift: 3 sets x 10-12 reps

Incline Dumbbell Bench Press: 4 sets x 12-15 reps

Decline Cable Flye: 4 sets x 20 reps

Dumbbell Shoulder Press: 4 sets x 8-10 reps

Dumbbell Lateral Raise: 4 sets x 12-15 reps


Tuesday: Heavy Squats/ Lower Body Accessory

Squat: 5 sets x 5-6 reps @80-85% 1RM

Weighted Walking Lunge: 4 sets x 30 reps

Leg Extension: 4 sets x 20 reps

Hamstring Curl: 4 sets x 20 reps

Weighted Calf Press: 5 sets x 10 reps


Wednesday: Chest/ Back/ Shoulders

Incline Dumbbell Bench Press: 5 sets x 10-12 reps

Decline Cable Flye: 5 sets x 20 reps

(Weighted) Wide Grip Chins: 4 sets x 6-8 reps

Pulldowns: 4 sets x 12-15 reps

Single Arm Dumbbell Row: 4 x 10-12 reps each

Machine Row: 4 sets x 12-15 reps

Standing Overhead Barbell Press: 4 sets x 6-8 reps

Seated Dumbbell Shoulder Press: 4 sets x 12-15 reps

Bent Over Rear Delt Flyes: 4 sets x 15 reps


Thursday: Cardio/ Core

6-8 sets x 15-20 sec sprint w/ 1:40 active recovery

Barbell Rollouts: 3 sets x 15 reps

Weighted V-Sit: 3 sets x 15 reps reps

Hanging Leg Raises: 3 sets x 20 reps

Exercise Ball Oblique Crunch: 3 sets x 15 reps each

Cable Woodchop: 3 sets x 15 reps each

Russian Twists: 3 sets x 50 reps

Weighted Calf Press: 5 sets x 12 reps


Friday: Heavy Deadlifts/ Back/ Chest

Deadlift: 5 sets x 5-6 reps @80-85%

Rack Pull: 3 sets x 8 reps

Incline Bench Press: 4 sets x 8 reps

Incline Dumbbell Flye: 4 sets x 12 reps

Decline Cable Flye: 4 x 20 reps

Wide Grip Pulldown: 4 sets x 12-15 reps

Barbell Bent Over Row: 4 sets x 12-15 reps

Seated Machine Row: 4 sets x 12-15 reps each

Straight Arm Cable Pushdown: 3 sets x 12-15 reps


Saturday: Moderate Squats

Squat: 5 sets x 8-10 reps @70-75% 1RM

Leg Press: 3 sets x 50 reps

Leg Extension: 4 sets x 25 reps

Hamstring Curl: 4 sets x 25 reps

Calf Raise: 5 sets x 15 reps


Sunday: Off/ Cardio – Depending on goals

6-8 sets x 15-20 sec sprint w/ 1:40 active recovery.

Nick Cheadle Interview

Posted 23 November 2015 by Renato

Video Motivation:

Follow Your Dreams!

Video: Bodybuilding Motivation - Follow Your Dreams!

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Posted 25 November 2015 by Interview:

Nick Cheadle

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How and when did you start training?

I first started lifting weights back at school around the age of 16. Everyone wanted to look a little better back then I guess and it sparked a bit of a fire within as far as wanting to Nick Cheadle q1.pnglearn more about my body and how it could be improved.  After school I did my PT course for curiosity’s sake and things really began to get serious after a long-term relationship went south and I wasn’t overly impressed with what was looking back at me in the mirror.

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What motivates you to keep going?

Having the opportunity to continue to inspire, motivate and share what I’ve learned with those that follow me is a big thing for me too.  I remember how hard it all seemed in the Nick Cheadle q2.pngbeginning and how much conflicting information there seemed to be available – if I can manage to simplify that process even for a few people that will keep me going.  I remember the first time that I competed I thought that I might have found something that I really enjoyed and could continue doing, but for me now, the coaching aspect is far more appealing.

Plus – GAINS!

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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?

If I could have my time again, I would make two changes. Firstly, focusing more on my nutrition – thinking less about WHAT I was eating and more about HOW MUCH & WHY.  The moment I began to track and quantify the food I was eating, I began progressing in a much more optimal manner.  As far as training is concerned I would focus more on incorporating frequent compound lifts into my routine and building strength.

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Do you follow any particular nutritional protocol like IIFYM, intermittent-fasting, carb-cycling, paleo etc?

I am a firm believer in moderation, balance and sustainability.  For those reasons I preach and follow flexible dieting principles and non-restrictive eating practices.  Flexible dieting and tracking macronutrients, I believe, offers the healthiest possible relationship with food considering the lack of restriction involved.  Allowing yourself the flexibility to Nick Cheadle q3.pngeat some birthday cake or go out for dinner with friends shouldn’t leave you guilt ridden or in jeopardy of destroying days or weeks of hard work in the gym. Putting your mind at ease by learning how to incorporate true balance and healthy moderation can genuinely set you free from your diet, as I have since learned.  Avoiding specific foods or food groups without a rational reason is not only unnecessary but a lead contributor to eating disorders, something that is rife within the industry.  The majority of people who hinder themselves with rigid dietary rules tend to have a harder time maintaining their weight.  It’s a true belief that an effective and healthy training and nutrition plan should complement your lifestyle, rather than dictate how you must lead your life.  You can be a strict dieter without being overly restricted.

So I guess the short answer is that I track my macros while choosing predominantly whole foods.  I also make sure to consume adequate fruits, veggies & fibre & stay consistent and then supplement effectively.

Each day my diet involves meeting specific macronutrient requirements and nutritional guidelines.  These numbers will change in line with my goals and activity levels in order to encourage continued and optimal progress.  My current macros are around 265g of protein, 100g of fat and 320g of carbs.  In meeting these numbers I’ll typically aim to consume 3-4 serves of vegetables, 1-2 serves of fruit and 20-40g of dietary fibre as a minimum. I eat anywhere from 3-5 meals per day, depending on my schedule, what I have planned for the day as far as work and food is concerned, food preparation, social commitments etc – the idea is for my diet to fit into my lifestyle whilst still remaining within my target macronutrient parameters.  It’s far less important WHAT you eat, in comparison to HOW MUCH.  A typical day might look like:

Meal 1:  2 Scoops Optimum Nutrition Gold Standard Whey – Banana Cream or Salted Caramel Flavour

Meal 2:  Low fat Greek yoghurt with oats, fruit, peanut butter or toast or cereal. Skim Cappuccino is non-negotiable.

Meal 3:  Lean source of protein such as chicken, ground turkey or beef with starchy carbs such as rice, sweet potato or pumpkin and leafy green and other coloured veggies/ low fat cheese/ sauce. Typically, ground turkey, brown rice, mixed vegetables, cheese and barbeque sauce.

Meal 4 (if applicable):  Typically the same as Meal 3.

Meal 5: Dinner is typically one of 5 or 6 meals, depending on how I’ve eaten through the rest of the day and how many macros/calories I have left over for the day.  Usually this is where I’ll be a little more creative or arrange for a meal out or to let my hair down.  Mexican style burrito bowl/ baked chicken with fries and veggies/pizza/burgers/sushi etc – always within my target macros.  If I’m strapped for time, then I’ll grab another meal that is similar to how I eat throughout the day.  I’m fortunate enough to be sponsored by Workout Meals Delivered which takes care of all my meal prep needs.

Dessert: Chocolate/Ice cream/Optimum Nutrition Gold Standard Whey if short on protein for the day.

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Do you listen to music whilst training?

Absolutely! I’m a huge EDM and trance fan.  I will always have a couple of live sets ready to go on entering the gym. My favorite DJs are Armin Van Buuren, Martin Garrix, Ferry Corsten, Hardwell and Alesso.

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What are you most proud of?

Physique improvements and competition history aside, I never thought I’d consider myself a business owner or be in a position to work on and further develop my own branding. I’m proud of how far I’ve come from both a business and personal standpoint and of the success I’ve managed to experience as a consequence of my newsletter and website.

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Do you bulk and cut or stay lean year round?

On the whole, I try to stay ready so I don’t have to keep getting ready and try to stay on the leaner side if I can, ensuring I align my expectations accordingly.  I’m under no illusion when it comes to progression – it’s simply not possible to add any appreciable mass to your frame while deficit dieting, so it’s necessary to eat at a controlled calorie surplus for periods of time throughout the year.  It depends on what I have on, whether or not there’s the opportunity for a shoot or a competition and my personal goals and movements.  Typically though I’ll eat at a slight deficit/maintenance for the most part, with strategically placed diet breaks.

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What is your training routine like?

I’ve followed more than my fair share of training styles over the years. Originally I was a huge fan of high volume style programming, training to failure and ensuring that movement in general was a serious challenge the day after my sessions, before experimenting with a more strength-based regime.  Both strength and hypertrophy work has helped me build my physique so now my routine incorporates regular strength work coupled with my love for high-volume style accessory work.

More specifically, my training follows a DUP style protocol with appropriate accessory work to support muscle growth and retention.  For those unaware, DUP (daily undulating Nick Cheadle q5.pngperiodisation) revolves (typically) around 2-4 big lifts performed multiple times throughout the week with varying intensities/loads in order to increase total training volume over time.  Basically, I perform squats, bench presses and deadlifts 2-3 times per week, depending on my current training focus whilst incorporating light, moderate and heavy days in a bid to increase the amount of weight I’m lifting over time in a calculated fashion.  Specifically, this block, I am performing squats and deadlifts twice per week, while taking a break from periodised bench pressing.  The emphasis is on increasing volume over time, rather than cramming as much volume into one session for one muscle group each day.

Outside of that, I perform traditional higher volume bodybuilding-style accessory work to supplement my main lifts and to ensure I can continue to improve upon my weaknesses while maintaining my strengths.  My current week looks something similar to this, but will vary slightly from week to week and typically include supersets, drop sets and other various overload techniques to keep things interesting and the intensity high:

Full Workout

Who are your favourite athletes, bodybuilders or fitness models?

Two other Optimum Nutrition Athletes come to mind. I admire Steve Cook for his physique & his ability to be so personable & Shaun Stafford for being unbelievably down to earth & humble despite the success he’s experienced. I’ve had the chance to meet, train with & pick the brains of them both & I’m always blown away when people exceed your expectations in such a manner.

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What supplements do you use if any?

I’m sponsored by Optimum Nutrition and incorporate the following into my routine:

  • Optimum Nutrition Gold Standard Whey – to assist with meeting daily protein requirements.
  • Optimum Nutrition Pro BCAAs & Amino Energy – to assist with the muscle building and retention process, I consume BCAAs post-workout and between protein-rich meals.
  • Optimum Nutrition Micronised Creatine – 5-10g around training times to assist with strength and energy.
  • Optimum Nutrition Gold Standard Pre-Workout – for when I require a little more energy during training sessions or if I’m feeling flat ahead of a session for any reason.

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

1. Place emphasis on nutrition and ensure your intake is inline with your goals. Take the time to learn and understand how to track and quantify what you eat in order to better control and manipulate body composition.  Abs might not be made in the kitchen, but unless you’re spending adequate time in there, you’ll likely struggle to ever reveal them.

2. Progressively overload – Focus on lifting more and more total weight (volume) over time, while ideally allowing compound lifts to form the foundations of your routine.

3. Stay consistent – your body counts calories and macros on the weekends even if you don’t.  The grind needs to be an every day occurrence if you truly want to make progress and as much of it as possible.

Nick Cheadle

Year of birth: 1989,
Height: 186cm
Weight: 95-96kg
Location: Sydney Australia


Posted 14 November 2015 by

CutAndJacked Interview:

Anita Herbert

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

I'm originally from Hungary but currently live in Miami beach. I was never into any sports activities or healthy eating lifestyle.  Actually I was exactly the opposite. I loved to drink, party and to eat burgers, pizza, cookies and anything I wanted to. About two years ago I Anita Sabo q1.pngmet my husband and we started to train together. Step by step he turned me on to lifting weights and eating healthy. For example, he taught me that eating cinnamon cini minis cereal with whole milk and drinking a gallon of orange juice everyday wasn't ideal for building a bikini body LOL. This was very surprising for me at that time.  So believe me, I have come a long way.  Slowly I began to educate myself about clean eating and training.  I got really interested in this new lifestyle and started to read magazines and books.

My results didn't happen overnight and took a lot of time and patience but I was very determined. If I could do it so can YOU!! 

I loved the way training made me feel and also loved seeing how my body was changing day by day. 

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

Quitting? Never. Less motivated? Yes of course. Everyone has bad days, the desire to work out comes in waves. Some days I feel like there is nothing you would rather do but Anita Sabo q2.pngtrain and there are days when working out is the last thing is what I want to do.  I've learned that this is ok. One thing I’ve learnt since I got into this lifestyle, you have to listen to your body. You need to relax sometimes, take it slow when it's time to, and then get back fully charged.  Never lose focus. Remind yourself over and over that you can do it!!

How do I keep myself motivated? I just picture my future self in my head and visualize how I want to look.  I don't lose sight of that picture until it becomes a reality. No one else will do the work for me. 

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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?

In the beginning when I had no idea how to train properly, how did I find out? I asked people who did know. You can get help from your friends, trainers, people in the gym, online.  Don’t be afraid to reach out and ask questions. No one was born with knowledge. Everyone is a beginner at some point. 

You might hear different suggestions from each person but don't worry don't stress it.  Just start it. It's going to be blurry at first but that’s how it is for everyone.  The first step is to get into the habit of working out.  Everyone’s body is different you need find the way that works best for you. 

Oh yeah and more thing: Try to find a workout buddy. That can help you stay focused and of course it's also more fun to workout with a friend. 

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Do you have a favourite healthy recipe?

Sure I do!!  When I'm craving something sweet in the morning I make this delicious breakfast

- 1 slice cinnamon raisin Ezekiel bread topped with sugarfree jam.

- 3/4cup eggwhites mixed with 1/2 scoop peanut butter flavored protein powder put it in the microwave for 2 minutes then sprinkle it with cinnamon and voila, super healthy and delicious.  Enjoy!!! 

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What does your nutrition consist of?

My diet is only strict when I am prepping for a show. Otherwise I keep it very flexible. I don’t eat red meat at all so my diet is based on chicken, fish and egg whites. My carbs come from oats, brown rice, sweet potato, cream of wheat.  I like to cook my meals at home because it's fun and also I like to know what’s in it exactly.  I also eat out when I want to I just know what to order to keep myself on track.  Of course sometimes I mess it up too but no worries I just do a little more cardio.  Always keep in mind that your daily diet can make or break your goals you have set. 

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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?

Of course I get cravings all the time just like everyone else. I have created a few tricks during my preps to satisfy my sweet tooth. For example, cubed cucumber sprinkled with stevia. Or fat-free Greek yoghurt with protein powder or cinnamon. 

I try not keep bad food at home so when I get those cravings I just need to be creative and make up something from what I have in my fridge. 

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Do you listen to music whilst you train?

Sure I do. You all know the rule:  Headphones in, world out.  I like to listen to deep house stations on Pandora.  Today I was listening to Lee Foss and Stephan Bodzin. It's important to listen to your favorite tunes while you are in the gym because it will improve your workouts. 

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What types of cardio have worked best for you? 

I usually do the stair-master for 40 minutes, I like to change up the speed slower to faster then slower again.  Sometimes I walk on a very high incline on the treadmill.  I never run. There are so many types of cardio out there you have to find which one works the best for you.  Some say the empty stomach cardio is the best. I've tried it a few times and I can’t do it, everyone is different.  I have to eat something before I throw myself on the cardio machine.  There is nothing wrong with this, everyones body is different, as long as you get your cardio in any kind of way you prefer, you are good. 

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What is your training routine like?

My routine is never the same. I like to switch it up, I feel it is more effective that way.     

Monday: Back + Abs.

Tuesday: Shoulders.

Wednesday: Biceps + Chest.

Thursday: Glute focused leg workout.

Friday: Hamstrings + calves.

Saturday: Triceps + Abs.

Sunday: Supposed to be my rest day but I still like to do some cardio. 

I do 4 sets of each exercises and each set is 15 - 20 reps depending on which muscle I’m training. I can't emphasize enough how important is to actually think about the muscle you are working on.  You should never just go through the movement, make sure you feel the mind muscle connection. The more you can improve this communication, the more muscle fibers you will activate. 

Who are your favourite, athletes or fitness models?

My favorite is the one and only Michelle Lewin.  She is my all time inspiration. We used live in the same building and trained in the same gym so I know her personally. I have to say that she is one of the sweetest people out there.  Also, she was the first one who told me to compete before I even knew what it was.  

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What supplements would you use/recommend if any?

I use glutamine and L-carnitine every day. I like to put it in my water and drink it during my training. Glutamine helps your muscle recovery and L-carnitine helps your body to burn more fat.  I also drink a protein shake after every weight training session. 

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

Whenever I felt like doubting myself and thought that I can’t go on, I made myself remember how far I have come, where I started and look where am I now.  I think of everything I have faced and all the fears I have overcome. 

Set your goals high, and do NOT stop until you get there. 

Anita Herbert

(5 x overall NPC Bikini competitor)

  • Born: 1989
  • Height: 5,4 1/2
  • Weight: 123lb, 
  • Location: Miami beach

Social media links:


Instagram: @anitah.sabo

Posted 07 November 2015 by

10 Inspirational

Male Physiques Vol. 5


1.  Bradley Martyn

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Bradley Martyn


2. Ryan terry

2 Ryan Terry Male vol 5.jpg


Ryan Terry


3. Don Akim

3 don Akim Male vol 5.jpg

Don Akim


4. Nick Cheadle

4 Nick Cheadle Male vol 5.jpg


Nick Cheadle


5. Shaun Stafford

5 shaun stafford Male vol 5.jpg

Shaun Stafford



6. Femi Billy Rose

6 Femi Billy Rose Male vol 5.jpg


Femi Billy Rose


7. Chase Savoie

7 chase savoie Male vol 5.jpg

Chase Savoie


8. Marc Fitt

8 Marc Fitt Male vol 5.jpg


Marc Fitt



9. Callum Norton

9 Calum Norton vol 5.jpg

Callum Norton


10. Daniel Blackwell

10 Daniel Blackwell vol 5.jpg

Daniel Blackwell



Volume - 4

Volume - 3

Volume - 2

Volume - 1

Posted 28 October 2015 by Christine Lewis

Christine Lewis

Leg Workout

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Leg Workout

   Warm up - 20 min Stairmaster 

  • Hip thrust on Smith Machine: 4 sets X 20 reps
  • Squats: 4 sets X 15, 12, 10, 12 reps
  •         Mountain climbers: 5 sets X 30 reps (each leg) 
    (1 min rest in between supersets) 
  • Deadlifts: 4 sets X 12 reps
  •         Kettlebell Swings: 4 sets X 15 reps
    (1 min rest in between supersets) 
  • Step ups: 4 sets X 20, 15, 12, 15+ reps
  •         Single leg RDLS: 4 sets X12-15
            (1 min rest in between supersets)
  •   Reverse lunges: 4 sets X 15-20 reps,
  •         Lying hamstring curls: 4 sets X 15-20 reps
    (1 min rest in between supersets) 
  •     20 min cardio at night (sprints) 

​Christine Lewis Interview

Posted 25 October 2015 by Interview:

Myrissa Joy Scales

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

Living a fit lifestyle has always been apart of my journey. I have been playing sports all my life from grade school through college. I was known as the fit chick or the girl with abs funny but very true. My main sports were track and cross country which really assisted in taking my body to the next level. When I graduated I decided I wanted to help and motivate others to reach their fitness goals not only through exercising but through nutrition as well. I ended up getting both my certifications through NFPT and also NASM.

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

I have! There are days where I'm mentally and physically drained from life, from my everyday tasks and I just want to nap and get fast food instead lol. But I always think how I would feel if I didn't workout that day or eat how I was supposed to. It would honestly throw everything off for me, I have to keep going. I'm doing this to inspire others and most importantly I'm doing it for myself. I have to set an example for fitness and I have to set an example as a trainer as well.

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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?

My advice would be to set small goals for yourself, I know people always tend to look at the finish product which is their dream body. But what they have to understand is that the small goals lead to that ultimate goal. So even if it's just walking a lap 3 days a week, eliminating a sweet, drinking more water throughout the day, working out at home using just your body weight etc. Anything small you can set aside for yourself that you can follow through with is always a step in right direction.

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Do you have a favorite healthy recipe?

Yes I do! It's "Maple salmon" I usually cook my dinners everyday when I get home. I will pair this with fresh asparagus and red potatoes. 

  • 1/4 cup of maple syrup (I use Coombs Family Farm, Organic)
  • 2 tablespoons of soy sauce (I use Tamari, organic)
  • 1 clove garlic, minced
  • 1/4 teaspoon of garlic salt
  • 1/8 teaspoon ground black pepper
  • 1-pound salmon


  • In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
  • Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture.
  • Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
  • Preheat oven to 400 degrees F.
  • Place the baking dish in the preheated oven, and bake salmon uncovered 15 mins or until it easily flakes with fork.

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What does your nutrition consist of?

My nutrition may be a little different from others because I'm trying to gain weight and muscle not lose. So high healthy calories, high proteins, moderate carbs and low fats.

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

Sometimes I have cravings for sweets and salty junk foods, I usually will make Greek yogurt with fruit and nuts added and that takes away both cravings for me. 

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Do you listen to music whilst you train?

I absolutely do but I don't really have a specific genre or artist I listen to I just like upbeat tempos something that will get me pumped. My playlist is mixed with rap, pop and a little rock as well.

What types of cardio have worked best for you?

 My number one would have to be sprints, it works my whole body and has been the main reason for my abs and lower body development. They are truly magic. I also love doing Hill sprints and stairs as well mixed with plyometric movements. 

What is your training routine like?

I train 6 days a week, I mix up my reps and sets every so often and my exercises as well. But my usual is 4 sets of 10 reps, sometimes I may do all of them to failure, sometimes I may do drop sets as well.

  • Monday - Chest, bis
  • Tuesday - Glutes/Legs
  • Wed - Cardio, abs
  • Thursday - Back, tris
  • Friday - Shoulders, Legs
  • Saturday - Cardio, Abs
  • Sunday - Rest day 

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Who are your favourite, athletes or fitness models?

I have a mixture of many favorites but my top 3 would be Dana Linn Bailey, Yarishna Ayala, and Ulisses Jr.

What supplements would you use/recommend if any? 

Main Supplements I use daily  

  • Rebuild Strength-Blend of Whey/Casein/BCAAS for Post Workout 
  • Celluloss-Sheds water weight in my midsection 
  • Multi Vitamin-Essentional 
  • Maca Root-Pre workout gives me energy 
  • Fish Oil- stimulates my muscle protein synthesis

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

The number one key for me has been consistency. Sticking with it and being consistent had lead to my results. 


Myrissa Joy Scales (MJ) 

Born: 1989
Weight: 138lbs
Height: 5'6
Location: Indianapolis, Indiana 


Instagram: @Mj_nefer
Twitter: @Myrissa_joy
Facebook: Myrissa Joy 

Posted 23 October 2015 by Interview:

Raya Higgs

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

I have always had an active lifestyle really, I was into running and cycling until I found weights.  Back in 2002 when I moved to Canada to live for 2 years with my husband, I was stuck in a place where I was unable to work and there was snow on the ground for 5 to 6 months of the year. So I started weight training and found a passion for this. It wasn't until February 2014 I really stepped up my game and started lifting heavy weights and focusing on gaining muscle mass, as I was just a skinny girl, with no size on me. I set my goal for the May INBA comp and had a 16-week prep. I came 3rd in over 30s and 4 in fitness tall, I then focused on seeing out the next 12 months with INBA. My goal was to use them as experience to work to WBFF which was my ultimate goal. Which I won my pro card at Worlds this year in Vegas.

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

I have had my fair share of ups and downs, along with a lot of stress, and times where you question is it worth it? In the end the confidence and passion I have for training outweighs everything. My motivation in my low times come from looking back at how far I have come, also the people I have been able to motivate and inspire is motivating. Seeing other people change and achieve their goals keeps me motivated!  

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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?

First of all, set out a plan of what you are after.  Take it slowly, results don't happen over night, believe in yourself and seek out as much free guidance as you can from the web and people in the industry. Start today as you won't regret it.

Do you have a favourite healthy recipe?

PranaOn pancakes! Love these as they are all natural, vegan friendly, Australian owned, organic.

- 1scoop PranaOn protein powder (power plant Chocolate, is one of my favs).

- 30g organic flour.

 - Water until thick batter forms (about 250ml) Fresh blueberries 1/4 cup.

- 2 tbs coyo coconut yogurt.

- Heat a frying pan on very low heat and add pancake mix to pan.

- Cook for 3 to 4 mins per side. Remove and add blueberries and coyo yogurt.

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What does your nutrition consist of?

I’m vegan, so my diet is mainly, quinoa, brown rice, sweet potato, loads of green vegetables, berries and lots of beans and legumes.

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

I love wine and donuts. I will treat myself to a donut or wine every month or so, that way I don't feel like I'm missing out and if it's off-season I will have them if I crave them.

Do you listen to music whilst you train?

I love Disclosure, Rudimental, Pink, and Gin Wigmore.

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What types of cardio have worked best for you?

Any HIIT style training, stepmill, sprints and high intense, high rep circuits.

What is your training routine like?

My days are normally like the following:

  • Monday: Shoulders/Core 8 to 10 reps x 5 sets cardio 20 minute sprints.
  • Tuesday: Legs Quads/glutes 8 to 10 reps X 5 to 8 sets.
  • Wednesday: Chest/Tri 12 reps x 4 sets, Cardio 35 mins run moderate intensity.
  • Thursday: Rest.
  • Friday: Legs Hammies/Glutes 8 to 10 reps x 5 sets, Core 8 reps x 4 sets.
  • Saturday: Run 40 min moderate intensity.
  • Sunday: Back/bi 12 reps x 4 sets. Shoulders 8 to 10 reps x 5 sets.

Who are your favourite, athletes or fitness models?

Jen Jewell, Mirella Clark and Susie Woffenden.

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What supplements would you use/recommend if any?

PranaOn for my protein, BCCAs, Greens and multivitamins.

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

Self belief and dedication. Knowing it takes time to build the body you are after and having patience.

Raya Higgs

Height: 170cm 
Weight: 65kg off season, 62kg stage weight. 
Based: Perth, Western Australia.


Instagram: rayahiggs_wbffpro


Posted 28 October 2015 by Interview:

Christine Lewis

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

When I was 20 years old I had tipped the scale at 151 pounds. Embarrassed, that moment I decided I would get a membership at a gym to lose the weight that I had gained; little did I know that 5 years later I'd be inspiring others to work towards their betterment and improving their physique to accommodate their lifestyle goals. I had lost the weight and for the next 3 years I would go in between 127 pounds-140 pounds. I also suffered a lot of insecurities and anxieties and would often smoke a pack a day, had poor eating habits, and still partied on the weekends. I had no direction and needed something in life to challenge me and help me actually work towards a goal in life-improving me. November 25th 2013, when I was 23 years old, was the day that I told my family I would be doing a bikini fitness competition in March 2014. They all nodded their heads in hopes I would actually follow through with my plans (as I was the type to "talk the talk but never walk the walk.") - and I did. I stopped partying, smoking, found my healthy way of life, and ended up placing top 5 at my first NPC SHOW. 

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

Since taking fitness seriously, I have had moments of quitting. I remember once while training for another bikini competition, I was 3 weeks out, (extremely crucial time period for most competitors as everything and anything is mental) and I had just finished my 2nd leg exercise out of the 8 more exercises I'd have to complete. Exhausted, fatigued, Christine Lewis q1.pnghungry, and emotional, sweat dripping down my brow as I stared at the ground while lying on the lying hamstring machine, butt in the air. I laid there and just started tearing up. I couldn't even imagine doing one more rep let alone 8 more exercises. But something my dad has always said to me stuck out in my mind. "Christine, what separates the average from the champions is the average quit when they are done, but champions keep going even when they want to quit." When I replaced those words in my mind, I made a decision. I stopped feeling sorry for myself and I got back to work. End of story. 

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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?

Know the difference between being interested and being committed. When you're committed you'll do whatever it takes, when you're interested you'll make excuses. Take it day by day. Know that you don't have to die in your workouts to see a difference but also don't sell yourself short and just walk on the treadmill, it does have to hurt a little bit.  Make sure you also applaud yourself for milestones that you passed. Nothing is sweeter than being good to yourself and being your own cheerleader along the way towards success.

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Do you have a favourite healthy recipe?

Haha definitely too many to mention. My love for food is as bad as my love for the gym:) I'm a foodie at heart. I'm a hugeeee breakfast foodie so I'd say I really enjoy making my Almond Flour Pancakes with my sugar free blueberry jam sauce. It's amazing! My recipe is on my IG: @christine_fitness

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What does your nutrition consist of?

Egg whites, oatmeal, berries, avocado, low carb oatmeal bread or Ezekiel bread, boneless/skinless chicken breast, lean grass fed beef, sirloin, salmon, broccoli, sweet potatoes. I also love burgers. I track my macros through myfitnesspal so if I can fit a burger for the day or even a bite of chocolate, then I'm game. 

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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?

My sweet tooth is my nemesis.  It used to be so bad that if there was a cupcake in front of me then it was gone...In my tummy haha! But now I stay on track by taking my Shredz fatburners in the morning.  It curbs my appetite and helps with cravings. But if I don't take a fatburner and my cravings are intense for sweets, then I'll tell myself "ok I'll have that X treat, but first I'm going to chug 2 glasses of water."  Usually I'm too full from the water but if I'm not full then my second option is to grab nonfat Greek yogurt and sprinkle it with stevia and some sugar free chocolate sauce! That or an unsalted rice cake with 1 tbsp of peanut butter and sugar free jelly! 

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Do you listen to music whilst you train?

When I train I usually listen to Gym Motivational Videos off of YouTube. I' also enjoy listen to Les Brown. Sometimes I'll spice it up and listen to whatever Pandora feels like making me listen to.  

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What types of cardio have worked best for you?

HIIT cardio is my favorite.  Burns fat the fastest while maintaining muscle mass.  

What is your training routine like?

 My training routine:

  • Monday: 20 min cardio/leg day/15 min cardio.
  • Tuesday: Shoulder & triceps/ 1 hour Zumba.
  • Wednesday: 30 min cardio/back & bi & abs
  • Thursday: HIIT
  • Friday: 20 min cardio/ glutes, hammies, calves.
  • Saturday: 30-45 min cardio/abs.
  • Sunday: Rest

Full Leg Workout

Who are your favourite, athletes or fitness models?

 My favorite is probably Andreia Brazier 

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What supplements would you use/recommend if any?

Some everyday fitness lifestyle must haves are:

  • Multivitamins
  • Fish oils
  • Calcium/magnesium
  • Whey protein isolate

If I'm trying to lean out I'll add Shredz fatburner, L-carnitine and CLA 

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

There were many times I slipped up. It wasn't because of a mere temptation that got in the way but more so was because of a lack of self-confidence. If we believed in ourselves more, then our commitment towards our goal would not be a question of WHETHER or not we could do it but instead it would be WHEN we do it. Without the ability to believe in ourselves, then we are just the same as a sailor without a compass-just hoping someway and somehow we'll get to our destination. I knew I could achieve anything if I had the right attitude and a strong belief in myself.

Christine Lewis 

 Born: 1990 
Height: 5'2 1/2
Weight: 115
Location: ALDIE, VA 


Posted 21 October 2015 by Ryan Blair

5 Ways Exercise Helps

Keep You From Getting Sick

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When you exercise regularly, you are not only helping yourself stay in good shape, but you are helping yourself stay healthy, literally. For countless years, exercise has been linked to preventing illnesses amongst people. Following a proper exercise routine could help you fight off the flu, common colds, and other types of infections.

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1. Increased Heart Rates

Exercising is known for increasing your heart rate, which is good for the immune system. As your heart rate increases, the white blood cells and other components of your immune system will begin to circulate through your body at a faster rate. This helps decrease the amount of time that it normally takes for your immune system to fight off a potential infection.

When you exercise, you also eliminate the amount of stress that you are under. Stress has the potential to prevent your immune system from working well; therefore, eliminating stress is a benefit to your immune system.

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2. Raises Body Temperature

When you exercise, your body temperature will rise. This is necessary to help fight off or prevent sickness. Most of the infectious agents that travel through your body cannot survive when your body temperature rises; even if the temperature shifts a few degrees. When your body temperature rises, your body is generating a fever, which will be used to fight infections. The higher body temperature will accelerate the internal working of your body’s cells. This means that the disease-fighting cells will respond faster, and your immune responses also increase.

3. Removes of Waste

Exercise helps to remove the waste products from your body, which helps to decrease your risk of infection. When you exercise, the speed at which your body removes wastes will increase. When your breathing rate increases, the more foreign particles and bacteria your body flushes from your lungs. Increasing the amount of sweat you produce can also remove waste products. When you remove this waste, fewer infectious agents will be present in your body.

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4. Boosts the Body’s Defenses

It is true that exercise can help boost the body’s defenses against various types of bacteria, as well as different types of viruses. This is done with aerobic exercises, such as walking, cycling, brisk jogging, and more. For the most positive effects – pertaining to aerobic exercises – it is best to narrow it down to 30 minute exercise sessions, between three and four times per week. If you prefer to stick to jogging only, you can jog for approximately 10 miles per week to help build your body’s defenses.

5. Supplements Matter

Vitamins and supplements are known to keep the body healthy and strong. The most common types of vitamins that you can take to prevent sickness, or to treat a common cold or flu, are Vitamin C and D. Vitamin C is a natural supplement (antioxidant) that people take on a daily basis in order to prevent themselves from catching a cold or other virus. Do not take higher than the recommended amount of Vitamin C; doing so could cause diarrhea, nausea, or kidney stones.

Vitamin D supplements are known for many benefits, and combating colds and flu is one of those benefits. Some cases have shown that Vitamin D also helps to dramatically reduce the number of respiratory infections. During the winter months, the sunrays are generally too weak, which cause a drastic reduction in the body’s level of Vitamin D. You need the sunlight and your Vitamin D levels to be strong in order for your body (immune system and hormones) to function properly.

We also recommend using protein supplements to help you gain more muscle. Protein helps you recover from your workouts as well as improve your strength.

When you exercise, your body will thank you. You not only remain in good shape, but exercise also helps prevent some illnesses from occurring. If you are ill, it is true that exercise could help you recover at a faster rate. To live a healthy lifestyle, you should create an exercise routine, and stick with it.

Written By Ryan Blair

About the Author: Ryan Blair is a freelance writer who has spent 12 years in the fitness industry doing just about everything including personal training for 6 years.  He now spends his time combining his love of writing with his experience in fitness.  If you want to contact him you can do so at:

Ryan Blair on LinkedIn


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