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Posted 15 April 2014 by CutAndJacked.com

CutAndJacked.com Interview:


Marika Magriplis

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

I have always been an active person, but didn't acknowledge the benefits of healthy eating and weight training until the age of 23.  It was then that I started making necessary changes to push my body to a new level.

How do you stay motivated?

There are always areas I can improve - I know I can always be better, and train to bring up those areas.

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What types of cardio have worked best for you?

I have always used a mixture of low intensity cardio including fasted cardio in the mornings and high intensity cardio including hill/stair sprints and interval training.

Do you have a favourite healthy recipe?

I love to make a multigrain crumbed chicken schnitzel with a sweet potato, spinach leaf salad dress with balsamic vinegar.

What does your diet consist of?

As my time is very restricted my sponsors Muscle Meals Direct have me covered in the food department and I don't have to prep any of my own food.

I have 5-6 meals a day, which consist of lean meats, green vegetables and brown rice or sweet potato.

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

I allow myself a relaxed meal once a week, which keeps me on track during the in anticipation for this meal haha.

What are your top 3 favourite exercises?

Squats, Deadlifts and Wide Grip Chin Ups.

Do you listen to music whilst you train?

Yes, I love variety- but definitely a Rock girl, the Gunners, Chilli Peppers, U2, Metallica… but I also like the top 20 too.

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What is your training routine like?

AM: Fasted Cardio
PM: Weights

e.g.
Day 1: Quads, Glutes
Day 2: Chest and Triceps
Day 3: Hammies,Glutes, Calves
Day 4: Back, Bis, Abs
Day 5: Sprint Session/Interval Training or Plyos
Day 6: Cardio
Day 7: Rest

Do you set short and long term goals?

Yes, I have goals, which are the competitions I compete in, and I love to inspire people and help them achieve their goals, along the way. Long term I would like to hit the American/International stage.

What are you most proud of?

Being happy with where I am in life.

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

No.

How do you measure your progress?

It’s a bit of appearance mixed with performance, no point looking good if you aren't fit and healthy.

Who are your favourite, athletes or fitness models?

I really admire Amanda Doherty- a mother of children and a huge inspiration in the fitness industry.  Also Amanda Latona, such a beautiful girl inside and out!

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What supplements would you use/recommend if any?

A good WPI- Syntha 6 Isolate Chocolate Milkshake is a must try, amazing flavour!
A clean Amino Acid, I use Amino X, and for those days that you need a good kick up the butt, I wouldn't go past hyper-fx.

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

Don't be afraid to lift weights, especially heavy!!
A good diet and consistency.

Marika Magriplis

Year of birth: 1986
Weight: 52kg
Height: 163cm

Twitter: Twitter.com/MagriplisMarika

Posted 01 April 2014 by The Diet Kitchen

Video Recipe: Peanut Butter


Protein Banana Bread

Video recipe for Peanut Butter Protein Banana Bread

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Ingredients:

  • 3 banana’s (roughly 300g)
  • 60g liquid egg whites
  • 100g fat free yoghurt
  • 30g Peanut Butter
  • 200g banana instant oats 
  • 60g whey protein 
  • 1tsp baking powder

Macros

Macros per 1 slice out of 10 the batter makes:

  • Calories: 158kcal
  • Protein: 10g
  • Carbs: 21g
  • Fats: 4g
  • Fiber: 3g

Simon’s Channel: www.youtube.com/user/thedietkitchen

Posted 25 March 2014 by Tanya Etessam

Video: Abdominal Training


With Tanya Etessam

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Overhead barbell decline sit-up

Targets: Abdominals and shoulders

  1. Begin lying flat on the decline bench while holding a barbell over your chest with locked arms.
  2. Perform a regular sit-up while pressing the barbell to an overhead position.
  3. Return to starting position with the barbell directly over your chest.

Lying Leg Raise With Hip Thrust

Targets: Abdominals

  1. Lay flat on a bench and grasp the bench at the top for stability (head height).
  2. While keeping your legs straight and feet together, slowly raise your legs up until they are pointing straight up.
  3. Once you have reached the top point, lift your pelvis off the bench as high as possible-reaching your feet up towards the ceiling.
  4. Lower your pelvis back down until it hits the bench, then slowly lower your legs back to the starting position.

Physio ball pike

Targets: abdominals and shoulders

  1. Begin in a push-up position with your feet over the physio-ball and your arms locked holding onto an elevated platform (smith machine was used in this video)
  2. Slowly bring bring your body into a piked position while keeping your arms locked and over the bar (or other platform)
  3. Return to starting position while maintaining a tight core the entire time
  4. *You can also tuck your knees in for a slightly easier modification

Tanya Etessam interview: www.cutandjacked.com/CutAndJacked-Interview-Tanya-Etessam

For more of Tanya Etessam visit: www.tanyaetessam.com

Posted 24 March 2014 by CutAndJacked.com

Video: It Never Gets Easier


You Just Get Stronger

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CutAndJacked.com Apparel shop: www.cutandjacked.com/shirts

Posted 26 March 2014 by CutAndJacked.com

CutAndJacked.com Interview:


Karen Lind Thompson

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

I‘ve always been active in sports since I was a kid. I did a lot of running, high jump, football, volleyball and motocross. So I was always fit but I didn‘t start lifting heavy until I got into two car accidents with Karen_lind_thompson_q1.pngonly 6 months apart in 2008 and 2009. My back and shoulder got injured and nothing was working for me so I started weight lifting to get the muscles around the injuries stronger. And that worked for me so I could be pain free :)

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How do you stay motivated?

I keep myself motivated by browsing through some pictures of myself on stage, and through pages of some other strong fitness competitors. It always helps to look at videos of fitness competitions.

What types of cardio have worked best for you?

I’m a big fan of HIIT running and I’ve done a lot of it this year. It shows great results in a short period of time and it also increases your stamina, so it keeps me going because I feel the difference.

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Do you have a favourite healthy recipe?

My favorite is how I prep my chicken. I take 3 cloves of garlic, 2 cm of leek, a bit of fresh ginger and some chilli spice or cayenne pepper. It‘s all mixed in the blender and then I fry on a pan with Pam spray. Then I cool it down and keep in fridge. It‘s very good with some salad and sweet potato. When I cook the chicken like this, it tastes fresher and better after the time in the fridge.

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What does your diet consist of?

While I'm prepping for competitions I eat a lot of beef, chicken, white fish, oatmeal, protein shakes and sometimes lobster and salmon. And my favorite green apples :)

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

When I get cravings I get myself a cup of black coffee. If that doesn‘t work I drink a lot of water and 2 cherry tomatoes... Cherry tomatoes work like magic!

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What are your top 3 favourite exercises?

  • Lateral shoulder raises with dumbbells
  • Hip thrust on the smith machine
  • Stiff legged deadlift

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Do you listen to music whilst you train?

I do, I listen to all kinds of music, all from trance or techno remixes to Norah Jones when the day has been ruff. But I mostly listen to Dj Bl3nd, David Guetta and Pitbull

What is your training routine like?

I do cardio about 4-6 times a week at noon and always a bit after lifting. I lift 6 times a week in the evenings. I’m doing some high rep training now.

Monday: Legs + glutes
Tuesday: Back and chest
Wednesday: Biceps + triceps + shoulders
Thursday: Legs + glutes
Friday: Back + chest
Saturday: Arms + shoulders
I do abs almost everyday :) And always rest on Sundays

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Do you set short and long term goals?

Karen_lind_thompson_q2.pngMy short-term goal now is to get in my greatest shape yet since I will be competing in 4 tournaments in the next 3 months. I'm working a lot on my abdominal area, glutes and shoulders. My long-term goal is just to stay healthy and strong. I do not plan a lot ahead.

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What are you most proud of?

I would have to say that I'm pretty proud that I never go too far from on-season shape. I keep a healthy lifestyle all year round, but not that strict during my off-season.

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

My shoulder and back have given me some trouble but with a great trainer nothing can stop me.

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How do you measure your progress?

I‘ve always said that the mirror is your best friend and the scale is your enemy. My trainer Jóhann Norðfjörð does measure me every month but that is mostly to see if the plans are working the way we want them. But the scale can change too much between hours so you can not trust it :)

Who are your favourite, athletes or fitness models?

I admire Anna Virmajoki a lot. I think she has the perfect figure. But I also admire Candice Lewis IFBB Figure Pro and Amanda Latona.

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What supplements would you use/recommend if any?

I‘ve been trying out the products from Musclepharm and I highly recommend them, good taste and the protein blends easily.

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

Don’t be afraid to lift heavy! You don’t have to be afraid of getting too muscular since it takes A LOT of work to build up muscles. And never forget to enjoy the process.

Karen Lind Thompson
24 year old Icelandic bikini fitness competitor
Facebook: www.facebook.com/KarenLindThompson
Instagram: Instagram.com/karenlindr

Posted 23 March 2014 by CutAndJacked.com

CutAndJacked.com Interview:


Sandra Radav

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

I got into fitness in 2006 here in the UK, before that I was a dancer. I start training intensively in 2012 for my first bikini competition which I won and then carried on until my second competition in 2013 which I also won. 

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How do you stay motivated?

Self-motivation really. I like challenging myself, kill the curiosity of what I could do with my own body, how I can change it. I like to experiment with food and training, mixing different training variations, learn and pass on the experiences and information to others to train others in the best way possible. 
q1_sandra_radav.pngUpcoming fitness competitions make me driven to make best of myself.  A photoshoot or fitness convention also really motivates me to look my best.
My students in class motivate me too, to inspire them, be the role model for them, an inspiration, someone they can look to and strive for their best goals. I feel like I’ve got to push myself, train myself and look my best. 

What types of cardio have worked best for you?

Dancing, running outside in the mornings. A dog is always a great companion :)

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Do you have a favourite healthy recipe?

I like simple food, like good quality salmon or a steak with fresh vegetables.  Sometimes I treat myself with home-made chicken curry :)

What does your diet consist of?

Proteins, moderate carbs and vegetables. 

I train a few times a week and eat healthy throughout the week. However, I do spoil myself with nice foods and some sweets occasionally.  My training is more relaxed when I am off-season.  If I know I have an upcoming photoshoot I train more intensely and watch my diet more carefully.  When training for a competition my food is clean, following a strict diet provided by my nutritionist coach.  I follow a clean food diet, high in protein, vegetables, salad, moderate carbs and good fats. Time to time I treat myself with "naughty" food.

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

The more healthily you eat on daily basis the less you crave.  However when I do feel like eating something sweet, I choose rice cakes with some cottage cheese and agave syrup, or some mango sorbet, or maybe peanut butter and banana mini sandwich bites. Salty... Hmmm... Sometimes I go for thyme and sea salt crackers, or Tyler's healthier option cider vinegar crisps (a handful).

What are your top 3 favourite exercises?

  • Walking lunges
  • Knee lifts for abs holding onto a bar
  • Hip thrusts

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Do you listen to music whilst you train?

Definitely yes, music is huge part of my life. I always choose it wisely. I love to listen to music whilst training to motivate me, set my mind into training zone. No limits. I love remixes of popular tracks, trance, house, Ministry Of Sound, Armin Van Buuren, Calvin Harris, Avicii, Ibiza selections, etc

What is your training routine like?

  • Mondays I train legs: walking lunges, leg press, hamstring curls, stiff legged deadlift, abs and my cardio and toning SRT class in the evening.
  • Tuesdays I do cardio.
  • Wednesdays I train upper body, including chest press, tricep dips, shoulder press, tricep pushdowns, abs.
  • Thursdays I teach my 3 cardio classes.
  • Fridays I train legs.
  • Saturday off.
  • Sunday I teach my class.

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Do you set short and long term goals?

Regarding fitness competition, I am planning on competing this year with WBFF for Worlds. That will be exciting, focusing on planning out the training routine.

The main goal is to inspire the new generation using my experience and knowledge of fitness. I am adapting my training and creating my own unique fitness program that I plan to launch in 2014 holding seminars in London and building my brand.

I have a few celebrity clients that I am currently working with to build my client base. 

Finally I am determined to become an ambassador for a huge sports brand! Watch this space.

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What are you most proud of?

  • Miami pro 2012& WBFF pro 2013 bikini champions – 1st place winner in each competition.  
  • Cover girl for Zumba fitness.
  • That I came to this country and am now able to speak 3 languages fluently Lithuanian(native), Russian and English (spoken & written) learning Spanish at the moment. 
  • Making my mother proud of me.

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

All natural. 

How do you measure your progress?

Scale before I start my diet and intensive training then I measure last weeks before the competition.  However I judge my body in the mirror for definition and with clothing.  If I fit in the same clothes and if it gets tight - I know I gained in mass :) 

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Who are your favourite, athletes or fitness models?

I like them all, everyone is unique, great in every aspect, I respect them all for their hardwork and dedication.

What supplements would you use/recommend if any?

Whey protein, CLA and BCCA, 

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

Squat, eat clean and carry yourself well. 

....Final Thoughts… 

My overall plan is to motivate people to become healthier, happier within themselves, boost their self-confidence, set goals, make them believe that everyone can achieve their dreams and kill their fears.  Fear stops people from achieving fulfillment in their hearts. People should believe in themselves, have faith and accept themselves as they truly are… amazing unique human beings!

 

Sandra Radav

Born: 02/10/1987 Height: 160cm (5ft 2in)

www.sandraradav.com

Twitter&Insta: @sandraradav

Facebook: sandraradav1

Bodybuilding motivational Videos

Forums: 

Posted 16 March 2014 by Renat

Video: Bodybuilding


Motivation - Picture in My Mind

Video: Bodybuilding Motivation - Picture in My Mind

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Posted 12 March 2014 by The Diet Kitchen

Video Recipe: Roasted


Balsamic And Honey Chicken

A quick and easy video recipe for Roasted Balsamic And Honey Chicken

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)

Ingredients:

2tsp Honey
2tsp balsamic vinegar
1 garlic clove
basil, salt + pepper
180g chicken breast

Macros per Batch:

Calories: 250kcal
Protein: 42g
Carbs: 15g
Fats: 2g
Fiber: 0g

Simon’s Channel: www.youtube.com/user/thedietkitchen

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