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Posted 08 February 2016 by CutAndJacked.com

CutAndJacked.com Interview:


Angela Okon

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

I woke up one morning and decided today was the day I was going to change my life.  That was over 4 years ago. 

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

It doesn’t matter where you are in your journey, every one starts somewhere.  Take it one day at a time, one step at a time. Always remember the long term goals and let go of the need for immediate gratification.  It is going to be a slow process, so embrace every obstacle and challenge along the way. You will get there.

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What motivates you to keep training? 

One thing I do not lack is motivation. Every day comes with a different form of motivation for me. My number one motivation is myself. I want to do my best and do things that I can be proud of.  I am also motivated by those around me, I want to change peoples lives, I love to see the positive impact I can have on others.  If I feel I am losing motivation, I will find something to remind me of where I am going and why I started all of this to begin with.

Do you have a favourite healthy recipe?

My favorite recipe is my Peanut Butter Protein Pancakes! I eat them every single night.

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What does your nutrition and supplementation consist of?

I have a very restricted meal plan that I stay consistent with especially during prep, but I am allowed a weekly cheat meal to keep my metabolism going (and for my sanity).  I am not huge into supplements. But I can not go a day with out my Beast aminolytes (pineapple is my favorite) or my Beast Vanilla Whey protein (which I use for my protein pancakes).

Do you listen to music whilst you train?

Do people train without music lol?! My playlist is all over the place. Anywhere from Justin Bieber (yes I am now a belieber) Fetty Wap, to Motivational speakers (Wes Brown, Ray Lewis, etc.).  Depends on my mood that day!

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What form/s of exercise are your preference and why?

Can I say everything?
  I love weightlifting, but the athlete in me wants to do it all. I love training MMA (boxing) if I could do that everyday I would.  I enjoy trying new things and challenging my strength any chance I get.

Who are your favourite, athletes or fitness models?

I would have to say, Nicole Wilkins, and Michelle Lewin both women have a great deal of respect for in this industry. 

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Have you come across negativity online that can come with sharing your fitness progress on social media platforms…, if so how do you deal with this negativity?

Oh man, every single day.  There will always be someone out there who has something negative to say about you.  Whether it's your hair, your body, your skin color, whatever it may be if you choose to put yourself out there you will have to deal with the critics.  How do I deal with it?
  I am confident in who I am, and I determine what I think is beautiful and the kind of person I choose to be.  If you don’t like me or what I represent it will have 0 affect on what I think of myself.  You have a choice to be confident and the love the person you are or allow the opinions of others to dictate who you are.  Do you, make yourself happy. 

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

Believing in myself and my vision, even when others could not see it.

Angela Okon

Year of birth: 1988
Height: 5’7
Weight: 145  
Location: Minneapolis MN

Instagram: www.instagram.com/amarieokon

Posted 04 February 2016 by Ryan Blair

Choosing The Right Protein


Powder To Meet Your Goals

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Introduction

Whether you’re trying to bulk up or get cut, protein powder can assist you with the process of having the body build you have always wanted, and assist you in obtaining your goal.

Determining which protein powder to utilize can be a real chore. You have to know what it is that you want the powder to accomplish. If you choose the incorrect protein to shave off that large stomach, you could actually make the belly larger. If you want to create lean muscle, an incorrect protein might render you with no energy that is needed to take full advantage of muscle development.

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Reason to Utilize Protein Powder

Protein powder is one of most accepted supplements for fitness that is currently on the market. It can assist you in reaching your goals whatever those goals might be. Whether you want to build muscle, develop your athletic performance, run a marathon, or just lose some fat, protein powder is the way to go.

If you’re interested in increasing the size of your muscles or just being sure they remain the size they already are you must increase the intake of protein. You don't have to just increase the amount of protein you ingest through meats and beans; you can add a protein shake to your daily diet. A protein shake can provide at least 30 grams of protein with the potential of more protein than that. It is easy to carry and it has lots of benefits.

Multifaceted exercises should be the goal in your weight-training regimen because it may be that you want to lose some weight while maintaining the muscle. You have to expend more energy than the food and drinks you consume in order to lose weight. If you drink a protein shake prior to exercising, you make sure that the body has sufficient protein to sustain the muscles.

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How to Choose the Right Powder to Attain Your Goals

If you choose the incorrect option; you will place barriers in your way as you move in the direction of your goal. A concentrate is the way to go if you want to increase your daily intake of protein. Whey protein concentrate is the most economical way to increase the amount of protein in your dietary intake. It contributes to a decrease in hunger and muscle growth and other additional benefits.

Whey Protein

The term concentrate denotes that the item for consumption is at least thirty-five percent to eighty percent protein by weight. Search for products that contain protein that is closer to the eighty percent level than the thirty-five percent level. Whey protein concentrate is the product that is skimmed off during whey creation. Historically this product was thrown away, but now it is a wonderful commodity for everyone involved in fitness.

Mass Gainer

If you desire to have large muscles or as some can say, big guns, you would need to select a protein powder that would help in developing large muscles. A mass gainer protein powder would fit the bill. Typically, mass gainers attain whatever goal is stated on the tub or box. The powder is at its best when utilized by those people who believe that it is hard for them to gain weight.

These protein powders are not created for those that are casual trainers because it may lead to an extreme amount of fat gain. These powders are geared towards someone who plays rugby rather than someone who is a fitness model. Strength training or resistance training will ensure that the weight gain is all muscle rather than a large stomach and big man breasts. This product can be created utilizing whole milk. Use this option if it is a struggle for you to gain weight.

Isolates

If you want to lessen the fat on your body and get lean, try an isolate. Isolates are a lean muscle protein. Isolates undergo an extra purification procedure in which the protein is detached from the lactose, cholesterol and the fat. This leaves you with a protein that is purer at the end of the procedure.

Isolates of whey protein are at a minimum of ninety percent protein. This information is very helpful for those of you that are monitoring your carbohydrate intake. The filtering procedure causes the whey protein to lose a number of the bioactive peptides, which are agents that promote health and boost the immune system. This makes isolates a somewhat expensive product.

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All-in-one

If increased strength and rapid recovery is what you desire, then an all-in-one sports performance protein powder is the answer. The all-in-one products abolish the necessity of having to consume a multitude of powders and pills to receive the benefits that are contained in one protein powder.

This particular protein powder can lessen the appetite, improve your strength, help you to recover quicker after exercise and improve muscle growth. In this supplement you will find glutamine, HMB and creatine, which will sustain the progress you make when you are resistance training and exercising. Creatine is a fabulous addition if you want to increase the body’s capability to create energy quickly. This will permit you to exercise harder and attain great results in the name of progress.

Without going into a great deal of detail, creatine is a fantastic supplement for increasing the body's ability to produce energy rapidly, allowing you to train harder and therefore achieve better results in terms of progress.

Beta-hydroxy beta-methylbutyrate or HMB is an amino acid that helps in the recovery of muscles after a workout. HMB also lessens muscle breakdown. Glutamine also serves as an effective aid in the prevention of muscle breakdown and the promotion of muscle growth. If you were to purchase these additional supplements and purchase your usual protein powder, it could cost you a whole lot of money. However, when you purchase the all-in-one powder you receive all the benefits of each supplement.

Casein

The next protein powder you may wish to consider utilizing is casein. Casein is a protein that builds muscle as you sleep. Sleeping for eight hours is a great means to be sure that your body is feeling prepared for the next day and recharged. Sleep time provides the body with an opportunity to recover from all the day’s stress and repair itself.

After an intense workout, the body is prepared to build muscle as the consumption of energy is lessened. The body gives the signal for growth hormone to be released. If the body does not have enough protein available for use, the recovery and the muscle will be seriously lessened.

The solution to this tough dilemma is not preparing a steak in wee hours of the night, but taking in a slow digesting supply of protein that can nourish the muscles all through the night. This is the role of casein. Casein can be located in an array of dairy products such as cream, yogurt, and cottage cheese. It is the most plentiful protein found in milk.

Conclusion

Regardless of the benefits of protein powders, they should never be an individual’s sole source of calories in the diet. However, it is an outstanding addition to the diet on a daily basis. It can assist in improving an individual’s health, promote muscle growth and help a person to lose unwanted fat. Protein powders can simply serve as a snack to combat hunger when you are between meals. You should always consider what you are desiring to accomplish and what is necessary for your dietary intake when you are selecting a protein powder.

Written by Ryan Blair

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: www.linkedin.com/pub/ryan-blair

Posted 05 February 2016 by CutAndJacked.com

CutAndJacked.com Interview:


Lauren Simpson

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

I have always led a very active lifestyle and played sports such as athletics, netball and touch football competitively growing up. My family is very sporty so I was always involved in team sports year round!  I’ve been training in the gym for about 4 years but not until about 2 years ago did I become truly passionate about health and fitness, and decided to dedicate more time to getting strong and working on my physique. I made the switch from being a cardio bunny to lifting heavy weights!

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

It is important to not expect rapid changes overnight. Good things take time. If you put in the work, you will see results. Most people give up within 1-2 weeks of training and eating healthy because they don’t see the results they want. Getting into shape is a process that takes time, patience, dedication and consistently. Make sure you recognise the small goals and accomplishments you make while working towards your ultimate goal.

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What motivates you to keep training?

There are fitness girls I completely admire such as Paige Hathaway and Michelle Lewin however my main source of motivation comes from within. Every morning when my alarm goes off I think to myself I could stay in bed but that’s going to get me nowhere! I have goals and dreams to chase!  It’s also my following on social media and it is the continuous support and kind words from people who are interested in what I’m doing and motivated by me on a daily basis that really inspires me to keep going.

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Do you have a favourite healthy recipe?

I eat pretty plain and simple a majority of the time but I do LOVE to make my healthy Mexican bowls when I’m feeling a little fancy.

All you need is turkey mince, spinach, brown rice, corn, avocado, jalapenos, lime juice, coriander and hot sauce (or Mexican spice)!

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What does your nutrition and supplementation
consist of?

My diet consists of a good balance of lean protein, healthy fats and complex carbs timed around my workouts. Eating clean wholesome foods is a maintainable approach for me and is the reason why I am able to stay in relatively good condition year round. I do count macros and calories however I choose to eat healthy foods to hit my targets. 

I use supplements daily and my stack consists of ShredZ fat burner, BCCA+gluatamine and protein powder.  

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Do you listen to music whilst you train?

YES! I don’t know what I’d do without my headphones. I love a variety of music from Kendrick Lamar, Kanye, Diplo, Hardwell, to Justin Beiber.

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What form/s of exercise are your preference?

I am weight training 6 days per week.

What is your training routine like?

My training routine is split as 3 lower body and 3 upper body session per week, plus 1 full-body conditioning session.

I am currently training for a power lifting competition so my routine centres around squats, deadlift and bench press variations. I am training for strength so a majority of my sessions are lower rep when doing compound lifts (3-6 reps) and for isolation accessory work (10-12 reps).  I superset exercises.

I am not doing much cardio right now. I enjoy walking in summer so I have been going for 1-2, 1 hour walks per week.  I try to hold off on cardio until it’s really needed.

I have 1 rest day off a week (Sundays!) and usually go for a walk on this day.

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Who are your favourite, athletes or fitness models?

 Paige Hathaway! She can do no wrong. How is she human!

Have you come across negativity online that can come with sharing your fitness progress on social media platforms…, if so how do you deal with this negativity?

I’m fairly lucky with my social media that I am not exposed to a lot of negativity. When there is negativity I just remove the comment, block and delete. I do not get caught up in letting this effect me and I don’t take it personally. Some people are just unhappy in their own lives and so try to bring others down.

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

I think the key to achieving my results has been self-belief and my hard working nature. It is true that self-doubt is the biggest killer of dreams. We all have the potential to reach our goals but it is a tough path to get there.  There will be obstacles and challenges along the way that really test your passion and self confidence.  I used to lack confidence and was quite shy.  I still am overcoming this every single day by pushing myself outside my comfort zone.

Lauren Simpson

Year of birth: 1990  
Height: 170 cm 
Weight: 58kg 
Location: Sydney, Australia

Instagram - @laurensimpson

Facebook - Facebook.com/laurensimpsonfitnessmodel

Website – www.laurensimpsonfitness.com

Posted 03 February 2016 by CutAndJacked.com

CutAndJacked.com Interview:


Roshie Dalton

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

I’ve always been active, but I started lifting weights about 2 years ago. I remember seeing a picture of Paige Hathaway and thinking ‘Wow! I want to look like that!’

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

 Educate yourself. Watch workout videos on youtube, read science-backed nutrition articles, ask lots of questions, find out what works for you. Realise that fad diets and ‘8 minute workouts’ aren’t going to get you the results you’re hoping for. You only get out what you put in. 

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What motivates you to keep training?

I really love training and being at the gym, so I don’t really need help to stay on track for training. My gym (MBS Prahran) has such a great atmosphere, everybody training there is serious and focussed. 

However, I do sometimes lack motivation when it comes to nutrition. My husband is great; he loves to eat clean and will often help to prep healthy food when I’m lacking the motivation. 

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Do you have a favourite healthy recipe?

I love a protein and veggie packed Chilli Con Carne. You can just chuck everything in the slow cooker and leave it to cook all day. It tastes great in Omelettes too. 

I also really enjoy steak! I love it. Anytime I wanted to cheat on my comp prep diet I would just have a huge steak with asparagus instead. 

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What does your nutrition and
supplementation consist of?

Pre: Giant Pump PWO, it gives a great pump but it is stim-free so I can use it for late night workouts. 

Intra: Xtend BCAAs, I love this stuff, so many flavours. I also use it to curb sweet cravings during comp prep

Post: Scitec Whey Professional, the best quality and best tasting protein powder I’ve come across…they even have a choc hazelnut flavour!

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Do you listen to music whilst you train?

I tend to get all tangled up in the headphones so I don’t listen to music at the gym. If I’m working out at home I’ll usually blast out some rock music, Pearl Jam, Alexisonfire, Comeback kid, Young guns are some I’m listening to now.

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What form/s of exercise are your preference and why?

Weightlifting. Big compound lifts. It’s great to see yourself progress and get stronger. If I do any cardio I prefer to get on the rower and go all out for 20 minutes.

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What is your training routine like?

Day 1: Legs (Quads). Always starting with squats, working my way up to 3RM and back down again. 

Day 2: Back. Usually five sets of each exercise starting at 15 reps increasing weight until I can only pull 8 reps. 

Day 3: Shoulders. Variety of presses, raises and upright rows, lots of supersetting, reps between 12-20. 

Day 4: Legs (Hammies & Glutes). Deadlifts, hammie curls and glute bridges. All heavy af. 

Day 5: Back. Same as day 2.

Day 6: Arms & Abs. Lots of curls, supersetting bi’s & tri’s. Abs -  usually a killer circuit. 

Days 7: Rest

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Who are your favourite, athletes or fitness models?

Paige Hathaway. She’s the whole reason I started lifting in the first place.  I also like watching John Burk’s rants/videos when I’m feeling unmotivated. Love him or hate him, he’s one hell of a motivator!

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Have you come across negativity online that can come with sharing your fitness progress on social media platforms…, if so how do you deal with this negativity?

I haven’t had much negativity. I quickly realised the people who feel the need to belittle or demean others are usually losers trying to make themselves feel better. I mean, who has time to sit on their phone looking at other peoples’ photos and then write negative comments? Successful, confident people don’t do that.  

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

Taking it one day at a time and enjoying the process. Training and comp prep is hard enough; don’t make it miserable for yourself too!

 Roisin ‘Roshie’ Dalton

Year of birth: 1991  
Height: 5’7”
Weight: 60kg
Location: Melbourne 

Instagram: @roshiedalts
Facebook: Roshie Dalton

Posted 30 January 2016 by CutAndJacked.com

CutAndJacked.com Interview:


Shannah Baker

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

I started weight training back in 2012 in the lead up to my partners & I big day and honeymoon, however I have been fairly active my whole life... Horse riding, basketball, swimming etc.

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

Set a few goals... Put them in order from most important to the ones that can maybe wait.  I find setting a few little realistic goals helps, and tick them off as you go. 
(Example; In my first 2 weeks of clean eating and training, I hope to achieve ___________ ) However, Don't beat yourself up if you don't do as well as you had planned. Be kind to yourself and Shannah Baker q1.pngknow the process will be worth it when you start noticing changes! Pick yourself up, and give it your best go the next time round! 
You don't have to be on the worlds strictest diet, but seeking nutrition advice from a professional will set you on your way. From there you can look into group fitness classes, boot-camps, a gym membership etc. 

Remember; every pro was once an amateur and everyone has to start somewhere. Never be too shy to ask for help and advice - you'll be surprised to know most people will be really keen help out :) 

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What motivates you to keep training?

Seeing the results and the feeling of being fit and healthy becomes an addiction in itself. When you feel good, you want that constant high - therefore you keep up your training and clean eating! Having a goal to focus on definitely keeps me focused and motivated, it is like a promise to yourself... to give it your best and not let yourself down. The feeling of accomplishment after reaching this particular goal you have is indescribable and can be very overwhelming. 
I also find motivation from other woman around the world... Not only in the physiques they have created for themselves, but their stories and their success. 

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Do you have a favourite healthy recipe?

I love all food!! Haha. When I'm not preparing for a show, I do enjoy a nice big steak with vegetables and mushroom sauce or a prawn and avocado salad! On prep though my diet is very simple and plain. 

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What does your nutrition and supplementation
consist of?

My stack consists of; Woman's multi vitamins, Mega B daily, L-Carnatine, plain Bcaa's, L- glutamine, alpha venus, t432 plus, glucosamine. At the moment in the lead up to my next show my nutrition is very basic. I work from a blood-type diet and my meals consist of mostly white proteins - fish, chicken, turkey breast mince. Egg whites. Lots of green veg - zucchini, beans, broccoli. Carbs - pumpkin, occasionally brown rice. Fats - Avocado, egg yolk, nuts. 

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Do you listen to music whilst you train?

I mostly listen to RNB, hip-hop & trap/house music depending on the day :)

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What form/s of exercise are your preference and why?

I mostly train with weights! I have added some HIIT cardio into my training as well as plyometrics which I have found works really well for me! 
My focus at the moment is my back and shoulders so adding the plyometrics for my leg workouts help me maintain them without them growing too much more and I've been lifting heavy weight for back and shoulders to make them grow. I love the pump you get from lifting heavy and the feeling you get from HIIT cardio! 

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What is your training routine like?

At the moment I am doing quite a lot of cardio for my next show as my legs are quite stubborn to move.  If I wasn't prepping, I would probably limit my post workout cardio to around 3 days and my fasted cardio to 3 days also.

Each morning, fasted cardio 45min - 1hour 


Monday - Shoulders - Cardio

Tuesday - Back - Cardio

Wednesday - Glutes/Hamstrings - Cardio on Stair master 

Thursday - REST (usually my day off work) Fasted cardio only 

Friday - Shoulders and Triceps - Cardio

Saturday - Back and Biceps - Cardio

Sunday - Glutes/Hamstrings - Cardio 

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Who are your favourite, athletes or fitness models?

Fernanda D'Avila, Paige Hathaway, Ana Delia, Ashley Kaltwasser, Michelle Lewin, Anllela Sagra, Janet Layug, Erin Stern, Alice Matos, Larissa Reis, Marina Krause...... Lets be honest, I could go on for a while here haha all amazing in their own ways! 

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Have you come across negativity online that can come with sharing your fitness progress on social media platforms…, if so how do you deal with this negativity?

Absolutely, but there's no point sulking about it... Unfortunately, it happens to a lot of people! 
It used to get to me quite a lot, but it's something you learn to ignore/block out. Every now and again, I will write back to a nasty comment with something happy and positive and they usually don't write back. Otherwise I just delete, block and move on. Most people are simply hoping to get a reaction out of you. I guess it gives them some kind of weird satisfaction? Haha! 

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

I work hard and stay humble. 

Shannah Baker 

 Year of birth: 1990

Height: 167cm
 Weight:  63 kgs
Location: Gold Coast, Australia

Instagram: Instagram.com/shannahbaker

Posted 01 February 2016 by Shelly Stinson

4 Effective Post-Workout


Nutrition Tips

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While a number of athletes and fitness enthusiasts focus heavily on what they eat prior to a tough and grueling workout, the reality is that the nutrients you consume afterwards are just as important. They can aid in muscle recovery, help you recoup some of the energy you’ve expended, and ultimately help you better reach your health and fitness goals. That is, as long as you follow some basic post-workout nutrition tips.

1. Plan To Eat Within 30 Minutes After Your Workout

To help you understand why this is so important, think of your body like a sponge. By working out, you’re essentially wringing the sponge dry, using up all of the vitamins and minerals it needs for healthy function. Therefore, the sooner you can rehydrate the sponge via consuming the nutrients it requires, the better. That’s why health experts such as the National Athletic Trainers’ Association recommend eating within 30 minutes after your workout session is complete. Your body will soak up what it needs best during this timeframe, effectively replacing what you’ve used.

2. After High-Intensity Cardio Workouts, Focus More On Carbs

Because you will have used a lot of your energy stores during a heart rate-increasing workout, you’ll want to replenish them post-workout by eating some carbs. The type of carbs is purely individual. Some people find that simple carbs like those found in fresh fruit and dairy products give them the nourishment they need whereas others notice more positive effects by choosing complex carbohydrates, like grains and potatoes. You could also take a median approach and have a little bit of each so you’re getting the advantages of both.

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3. After Working Your Muscles, Protein Is the Key

Protein helps speed the recovery of your muscles after subjecting them to a difficult strength-training workout. Additionally, like carbohydrates, protein also helps restock your energy stores, which leaves you feeling less tired and more invigorated after your exercise sessions. Some lean protein sources to consider include nuts, seeds, eggs, and lean meat. Another option is to drink a protein shake. A number of gyms sell them, but you can also make your own at home.

4. Drink More Fluids

Not only is it important that you replenish your food stores after working out, but you also need to replace the fluids you’ve lost. The Mayo Clinic suggests that you refill your body’s water supply by consuming 2-3 cups of water for every pound you lost during the exercise session. Of course, this requires you weighing yourself before and after the workout so you know how much you actually need.

In the end, you want to listen to your body to decide what it needs after you complete your workouts. Just as there is no one-size-fits-all approach to exercise, there is also no one-size-fits-all approach to recovery. Simply figure out what feels best to you and do it.

Written by Shelly Stinson

Twitter: Twitter.com/shellystins

Posted 25 January 2016 by CutAndJacked.com

CutAndJacked.com Interview:


Stephanie Sanzo

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

After having kids and studying PT I decided to get into fitness. What originally prompted me to change from a cardio bunny to weight lifter was an injury from running. I soon fell in love with the feeling lifting gave me, and noticed insignificant changes to my body. I have now been lifting for 3 years.

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

I believe planning ahead is a start. Log in and commit to days you can exercise. Start researching ways on how to change food habits and have a coach, Pt or friend that you can be accountable to.

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What motivates you to keep training?

My kids are very active, they keep me on my toes! I feel if I stay fit, I’ll be able to keep up with them. My social media support also keeps me very motivated. I need to be an example of practicing what I preach.

Do you have a favourite healthy recipe?

I honestly can’t go past a huge bowl of sweet potato, warm vegetables and Tuna. Toss in a bowl with Flaxseed oil and apple cider vinegar. Bliss

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What does your nutrition and supplementation
consist of?

I follow a IIFYM approach. I hit my macros targets throughout the week and have one refeed meal a week. I eat loads of vegetables , good fats, complex carbohydrates and lean protein sources. I’m currently on no supplements, as I’m giving my body a break.

Do you listen to music whilst you train?

I love a good beat!! I have Bring me the Horizon and Linkin Park on Replay!!

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What form/s of exercise are your preference and why?

I lift weights 5 days a week. I’m currently doing one HIIT session as I’m on comp prep and wanting to get my body fat lower.

 

What is your training routine like?

I follow a 5 day weight training split. Breaking up all muscle groups.
  During these sessions I Superset and Giant Set with minimal rest. 
This keeps my heart rate elevated (fat burning) as well as encourages lean muscle growth and encourages testosterone production.

MONDAY:
50 mins 
Glutes and Calves

TUESDAY:
40 mins 
Back and Biceps

WEDNESDAY:
40 mins 
Shoulders and Hamstrings



THURSDAY:
40 mins 
Quads and Glutes

Friday:
40 mins
 Chest, Triceps and Abs 
HIIT 20 mins 
 

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Who are your favourite, athletes or fitness models?

I only have one! and that’s the one and only Andreia Brazier.

Have you come across negativity online that can come with sharing your fitness progress on social media platforms…, if so how do you deal with this negativity?

I’m very lucky, I’m not exposed to a lot of negativity. But if it does happen it doesn’t affect me, people that attack or tear other people down are usually unhappy, bitter and insecure in their own lives. I don’t take it personally at all.  

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

I believe the key for me was making a goal and taking one day at a time. Not putting pressure on myself to have it now, but slowly work every day to get a little closer. Accepting that positive and permanent change, takes consistency and patience.

Stephanie Sanzo

  • Year of birth:  1987
  •  Height: 152cm
  •  Weight:53kg
  •   Location: Australia, Geelong , Victoria

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Posted 29 January 2016 by

Arnold Schwarzenegger


Workout: Legs and Lower Back

legs lower back workout scr1.jpg

*Attempt to reach failure around 10 reps for your first set of each exercise. (Choose weight accordingly)

Legs

Squat: 3-4 sets x 10 reps

Lunge: 3-4 sets x 10 reps

Leg Curl: 3-4 sets x 10 reps

legs lower back workout scr2.jpg

Lower Back

Stiff Leg Deadlift: 3-4 sets x 10 reps

Good Mornings: 3-4 sets x 10 reps

Calves

Standing Calf Raise: 3-4 sets x 10 reps

Abs

Crunches: 5 x 25 reps

Source:
The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.

Posted 24 January 2016 by

Arnold Schwarzenegger


Workout: Shoulders and Arms

Arnold workout shoulders and arms scr1.jpg

*Aim to reach failure around 10 reps for your first set of each exercise, so choose weight accordingly

Shoulders

Barbell Clean and Press: 3-4 sets x 10 reps

Dumbbell Lateral Raise: 3-4 sets x 10 reps

Upright Row: 3-4 sets x 10 reps

Military Press: 3-4 sets x 10 reps

Arms

Standing Barbell Curl: 3-4 sets x 10 reps

Seated Dumbbell Curl: 3-4 sets x 10 reps

Close Grip Bench Press: 3-4 sets x 10 reps

Standing Barbell Tricep Extension: 3-4 sets x 10 reps

Forearms

Wrist Curls: 3-4 sets x 10 reps

Reverse Wrist Curls: 3-4 sets x 10 reps

Abs

Reverse Crunch: 5 sets x 25 reps

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Source:
The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.

Posted 26 January 2016 by

Arnold Schwarzenegger


Workout: Chest And Back

Arnold workout chest and back scr1.jpg

*Attempt to reach failure around 10 reps for your first set of each exercise. (Choose weight accordingly)

Chest

Bench Press: 3-4 sets x 10 reps

Incline Bench Press: 3-4 sets x 10 reps

Dumbbell Pullovers: 3-4 sets x 10 reps

Arnold workout chest and back scr2.jpg

Back

Chin Ups: 3-4 sets x 10 reps

Bent Over Row: 3-4 sets x 10 reps

Deadlifts: 3-4 sets x 10 reps

Abs

Crunches: 5 sets x 25 reps

Source:
The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.

 

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