www.obiobadike.com

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Thank you for taking a moment to get to know a little more about me!! Thanks to everyone involved from Robert Kennedy’s MuscleMag International, my supportive hubby Craig Bonnett (WBFF Pro) and especially Sommer Robertson, for the opportunity! The crew was amazing to work with and we got some great shots (xox!) -- Click to visit emusclemag.com for more & please pick up the March 2010 issue of MuscleMag!

GO WBFF!
~Julie Bonnett
ContestPrep.ca Owner
WBFF Pro Fitness Model
Ms Fitness Manitoba 2008
www.juliebonnett.com

Just for fun, here’s a hot pic of Sommer from the Liana Saadi Inside Fitness Magazine Hot & Fit 100 photoshoot in Toronto where we met!

LAmuscle.tv: “Host Amanda Olsen interviews with celebrity bodybuilders and fitness stars! Exclusive coverage of the Mr Olympia 2009 Expo.” Check out the full line of interviews at www.lamuscle.tv! This video features WBFF Pro Fitness Model, ContestPrep.ca’s Julie Bonnett (nee Julie Coram), who was at the 2009 Olympia Expo with WBFF Pro Bodybuilder Craig Bonnett representing Fusion Bodybuilding.

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Hello, WBFF fans! Well, you can certainly tell in the vid that I’m excited not only to be *at* the 2009 Mr. Olympia in Las Vegas, but what an honour to help promote Fusion Bodybuilding during the Expo!!! I hope that if you were on the fence about competing, I convinced ya! There is a category for everyone, and it’s a great way to push your physique to the next level.

Big thanks to Adrian, Craig’s sponsor, for the opportunity (not to mention the fabulous VIP parties!) The vibe throughout the whole weekend was amazing -- I loved being surrounded by fellow fitness buffs; meeting fan & idols all at once! Check out a few pics below:

Thanks WBFF!
~Jewels

Fit & Firm Magazine – Issue II – February 2010 is up at: http://www.fitandfirmmag.com

Frank, I want to say I really enjoy your column. It is informative, well written and humorus. I was just wondering where you work out to build a physique like that. I moved to a small town and I know there are a few small gyms, but nothing like what I am used to since I’ve been a member of Gold’s Gym for years. I’m considering just buying my own equipment! -Jim P.

Hey Jim, thanks for the letter. You bring up a great point! Buying your own equipment? Bro if you have that much money? GIVE ME SOME haha! Seriously, if you are saying you don’t want to join a gym because it isn’t Gold’s, yet you are thinking about buying equipment? Hmmm… how should I put this? WAKE UP!! Thats an insane amount of money. GO to the gyms in your town. Just because they are not a Gold’s or World’s gym, SO WHAT? Maybe they will surprise you and be as good if not better! I’ve been a member of Gold’s for 20years. I was also a consultant for one that we opened and set sales records. I have seen the franchise change quite a bit over the years. And I have to say I miss the sound of the clanging weights since everything is rubberized. I miss machines that FIT me, since now machines are designed unisex and I am not a… small guy. I miss throwing on the sweats and getting a good workout. Not having the anxiety of… oh my god! I cannot find the underarmour shirt that matches these pants haha! Well, just a few weeks ago I was at work which happens to be in the small town of Batavia, NY. Guys I work with kept talking about this guy who opened a gym in town named Next Level Fitness. Partial to my Gold’s, I didn’t think to check it out. As the weeks went by, more and more friends told me I really should see it. To appease my friends at work I went a just to look at it. Set on the historical Main street, I saw a cozy (yeah I said cozy! deal with it!!!) coffee shop in the front. I pulled into the back lot, and when I entered I was shocked. I was no longer in small town Batavia. I felt like I was in a club in New York City. The Architecture, design, colors, everything was absolutely beautiful. Now I started thinking… ok well, this must be just a fancy club. Until I got a tour. The gym is three floors. The top floor has a 3,000sq ft womens gym, beautiful lockerooms with steamrooms, and an aerobics room that also has brass poles for pole dancing classes. The middle floor where the reception area is has the state of the art cardio equipment, and the first floor or basement was a dream come true for me. A cross between old school and new. The best of equipment both old and new. Whatever truely works. Not one peice of equipment am I not comfortable on. And ready for this? Dumbells up to 200 pounds. Yes you read that correctly. I have not seen dumbells go that high in ANY gym anywhere close to where I live. And there are plenty of gyms. I was so excited about the gym I started that very day. After my workout I met Ken Mistler and his lovely wife Andrea who own the club. Both truely wonderful people who take pride in their club, and unlike many club owners, you will see Ken mopping and cleaning the bathrooms, walking around seeing what he can do for members, etc. It is such a unique and rare experience. And there has not been a day or time that I have not seen Andrea working at the counter assisting members, giving tours, etc. And unlike in this day of games and sales techniques, they greet people with a smile, show the gym, show the price, and allow the potential member to make their choice. No high pressure sales here. They feel joining their club should be a positive experience. Not one filled with anxiety. And my reception to the club by members has been nothing short or humbling. I will be bringing a new package to the stage this year and it will be due to one of those “small town gyms”, so never assume. Go into the clubs and see what they have to offer.

Hi. I know you don’t know me. I have followed you and all of the clients you have helped for years. You can almost tell who you work with when they hit stage because I know you specialize in that lean and ultra hard look which I think looks amazing and shows how hard someone worked. What I like best is that you practice what you preach. Maybe you can help me. I’m not sure that I ever want to compete. I have two kids and have to lose at least 40lbs. What I want to do is win a body transformation contest. I know there are many out there. Do you know which would be easiest to win? Also, I’m assuming I should take clenbuterol. What else would you suggest? Thanks for any help you can give me! -Sherry T.

Wait wait wait. Ugh Sherry. First, thank you for your compliments. Yes I agree that a harder look shows how hard someone worked and I find it very appealing. And yes I do practice what I preach. With that being said, PLEASE listen to me! BE A MOM first. More important that anything is that you are there for your children. I do NOT nor have I EVER advocated the use of clenbutrol. So, whoever the douche is in the gym giving you advice? Please tell him to go back to delivering pizza. Clen is a dangerous drug, and I have known many people who have had MAJOR health problems due to it. Also, you said you want to WIN a contest. I do commend you for wanting to change, but please do it for the right reasons. Do it for YOU. I am speaking from experience. Years ago I lost well over 100lbs and took first runner up in the Muscle-tech body transformation contest. When it was over, I gained most of it back, and was miserable. I was not psychologicaly ready to change my life. Instead I just made a temporary belt change! I am not saying not to do the contest. Just be sure you are doing it for yourself and your health, so that you can be happier and healthier with your children. NOT JUST to win some contest. The contest should be just an added bonus. And these days there could be some politics involved with some of those contests, so I wouldn’t want you to be disappointed if there are. Your prize should be the pride in your kids eyes when they see how hard their mommy worked to change her body. Also, never discount local competitions. As long as you are making the change for YOU, a competition could be a positive venue for you to show friends and family just how hard you worked. Good luck! And remember, many of our WBFF competitors are also trainers, so feel free to contact them if you need assistance in your quest.

WBFF Pro Obi Obadike Makes history as the first American male fitness model to grace the cover of the only bodybuilding magazine in the Philippines in IronPinoy Magazine. This is the 5th cover in the last 4 months for this WBFF Pro. I want to Thank the publisher Bong Pico for giving me the opportunity to grace the cover of his magazine.

Anytime you can grace the cover of an international magazine and not be from the country it truly is an honor. To the Filipino readers and Non-Filipino readers please go buy your copy of the magazine. I want to thank Chaz for taking the time to shoot me and Matt Weik for taking the time to write the cover story as well as FMI alumni Noemi Jaramillo for taking the time to shoot with me at such a last minute notice for the cover shoot.See More

WBFF Pro Obi Obadike featured in Natural Muscle Magazine with an in depth Q and A interview by Muscle and Strength writer Steve Shaw. You can read the entire Q and A interview at http://www.obiobadike.com/2010/01/top-fitness-model-obi-obadike-featured-in-natural-muscle-magazine-for-the-feb-issue-of-2010/

Since i had such a great response to my Sexy and Sculpted Showstopping Legs Workout, I have decided that I am going to start a new series of my favourite workouts, labeling them “Stirlings Sexy & Sculpted Series”

This month i am featuring a combo that most would not commonly think to put together, Back and Triceps. Since these are two areas that are not visible to the eye, they can sometimes be overlooked. Since I never like to show my weakest points, I make sure i try to incorporate as much of the back side of my body, as the front side. In bodybuilding, fitness, figure or any fitness modeling, the ones that have it complete from front to back, are usually the ones that walk out with the show!

Back and Tri’s … here we go!

The game plan: Moderate to High intensity, moderate reps, moderate weights. Superset/Triset style with cardio intervals of jogging and skipping to keep heart rate up, and minimize rest periods. *Note: this is not a beginners workout*

The attack:
Warm up: 10 mins (5 walk/ 5 light jog)

Triset 1: 3 sets, 15 reps
High Cable Power Row
Plank DB Row
Reverse DB Lateral Raise
1 min running @ 6.5mph
*repeat*

Triset 2: 3 sets, 15 reps
Bent over Reverse Barbell row
Straight arm pulldown *modified to hit mid back/xmas tree/lat area*
1 arm DB Row *power style*
1 min running
*repeat*

Triset 3: 3 sets, 15 reps
OH Rope tricep press
Bench Dips *feet elevated*
Skullcrusher- close grip press combo
1 min running
1 min skipping
*repeat*

Superset 4: 3 sets, 15 reps
1 arm overhead DB Press
Tricep Pushups
Rope pressdown
1 min running
1 min skipping
*repeat*

FINISHER: 100 reps of isolate Tri straight bar cable press
*if doing with a partner… 200 reps, between the two of you, while one is doing reps, the other is doing pushups*

Good luck!

xo
eM

*09 WBFF Figure Pro World Champ
*Cellucor Sponsored Athlete
*KHP Designs Sponsored Athlete

MOVEMENT PREP BREAKDOWN

• Tissue work
• Static Stretching (Can be added here)
• Re & Prehab exercises
• Activation exercises
• Mobility exercises
• Dynamic Stretching

WHY EACH ASPECT OF THE WARM UP IS IMPORTANT

To get right down to it, a good warm up is a great defense for the prevention of injury.  Think of it as “Prehabilitation.”  I like to include all of my rehabilitation and corrective exercises in my warm up as this forces me to think about proper form, how my injury or asymmetry occurred and it gives me some reassurance that I am on my way to correcting it.

Tissue Work-Using a foam roller or a myofascial ball, medicine ball or a wonderful product called The Stick, among others I’m sure, is also a crucial element that needs to be incorporated at the beginning of your warm up.   These devices are called self myofascial release (SMR) and they all provide some degree of soft tissue relief from aggravated muscles and trigger points.

Static Stretching- For the last few years static stretching before strength training was frowned upon.  It has been proven that static stretching before lifting caused a decrease in strength.  However, if you follow tissue work with static stretching but precede mobility work and dynamic movements  your strength will not be compromised.

Pre & Rehab Exercises- All the aspects of the warm up mentioned are a form of prehabilitation in some way.  Based on results from a movement screen (see below for Movement Screen description) and/or current injuries I will add corrective and rehabilitation exercises that are specific to the individual.

Activation Exercises- These are beneficial in that they allow specific muscles to fire during training. An example of this would be the muscles of the glute. Our glutes are often underdeveloped due to prolonged sitting and not warming them up properly. In exercises such as the Split Leg Squat, Elevated Squat and the many variations of the Lunge our glutes rarely fire effectively leaving other smaller muscles to overcompensate. In the example mentioned, this leads to hip imbalances which will eventually cause knee pain. Glute activation such as the Single Leg Hip Bridge and X Band Lateral Step will also help runners add more power to their stride while eliminating unnecessary strain on their hamstrings.

Mobility Exercises- Adding mobility exercises to your warm up will help to allow a full range of motion to your joints. A full range of motion in all directions goes hand in hand with maintaining stabilization and creating movement.  This includes stretching your feet, ankles, hips and thoracic spine by completing 10-15 repetitions of exercises such as leg swings, split squats, lateral squats, rotational squats, wall slides & X band lateral steps.

Dynamic Movements- Integrating the increased motion of your joints into dynamic movements is the last aspect before we are ready for optimal performance.  These exercises will prepare your body as a whole for the linear, lateral and multi-directional movement that will take place in your workout.  At this point you will be entering the end of your warm up and choosing movements that simulate what you are about to do.  By increasing the speed of  your dynamic movements your body will be prepared to fire during that first set of Power Cleans or allow your body to reach top speed on the first lap around the track.

& nbsp;

This all looks and sounds like enough to be considered a workout in itself.  Taking 15 minutes to warm up properly will be the wisest decision that you could do for your body once at the gym or preparing your game face for competition.  You will help stay injury free and optimize maximal performance.

Below is a video that illustrates the base warm up that I use with myself and my clients after tissue work.  

What is a Movement Screen?

A movement screen is a series of tests that I will instruct you on how to perform, which consists of basic movements that the average person should be able to carry out with a full range of motion and without experiencing pain. The results of these tests indicate the areas of your body that need the most attention, by pointing out any asymmetries and faulty movement patterns you may have. Once these imbalances are located we will correct them quickly and efficiently to make sure you will be in a position to progress safely and stay injury free. Any personal trainer, whether online or in person, who provides fitness instruction without a movement screen is doing their clients a great disservice.

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness; #1 Source for Online Fitness Coaching, please visit www.nathanejackson.com

The publisher Ms Debert Cook has just named me the new national fitness columnist to African-American Golfer’s Digest. My Q and A column will start in the summer edition called “Ask Obi” and will feature every issue of the magazine. My very first fitness article launches in the spring edition within a month from now which I am very excited about.

The national magaazine is a quarterly magazine with over 80,000 readers and is distributed in over 250 Golf events across the country. This is an incredible honor to be able to touch into a completely different audience than fitness and bodybuilding. As a fitness model the ultimate goal is to connect with the mainstream of society. This opportunity gives me a such an incredible platform to help educate many people on health and fitness through this column that may not be fitness magazine readers. Obi will be a columnist for 6 different national and international magazines in 2010 more than any fitness model in the world.

A little Information about the magazine: African-American Golfer’s Digest is the nation’s leading publication for avid golfers, the magazine has been profiled on The Golf Channel, ESPN, Golf For Women, Meetings & Conventions Magazine, Black Enterprise, Ebony, The Network Journal, Crain’s New York business, The New York Amsterdam News and many others.

The sport of bodybuilding is quickly growing in Canada, and the addition of bikini & fitness modeling categories has motivated young men and women to get involved!! Competing can help teach & inspire participants to lead a healthier lifestyle -- and it’s a fantastic way to network with like-minded individuals from across Canada and, with the WBFF, internationally!

19-year-old Ashton Hurley wanted to learn properly weight training techniques, as well as how to organize her lifestyle and diet in order to build her ideal physique. With the help and guidance of ContestPrep.ca, she has now leaned up by nearly 20 lbs and dropped 10% bodyfat in preparation for her debut 2010 competitive season!

Check out this video where Ashton kickstarts her fitness career with her first ContestPrep.ca photoshoot! Watch for her to hit the stage at numerous events this season, including the WBFF Alberta Championships. This fresh face is sure to make a splash in the industry.

Check out ContestPrep.ca to be inspired by many of our other successful clients!

Huge thanks to Casey & Jojo from Pink Elephant Photography for an amazing shoot!

See everyone in BC!!!
~Jewels & Craig
info@contestprep.ca

Be sure to pick up the latest Inside Fitness Magazine to read the 4-page feature article on WBFF Pro Bodybuilder & ContestPrep.ca Partner, Craig Bonnett!

In IFM’s words, Craig has proven that he has what it takes to reach greatness – and if you’re up for the challenge, he can take you along on the ride! Email info@contestprep.ca to find out how you can work with this leading fitness professional to reach your competitive goals!

Congrats on this accomplishment, Craig!

It’s exciting to see Canadian athletes getting such great media coverage and opportunities, and we would once again like to thank Paul & Allison Dillett @ WBFF and Terry at IFM!

Dream big!!!
~Jewels

There is a lot more news to come soon, so stay tuned! Go WBFF!

The NEW WBFF Fit & Firm Magazine is live online! This high impact publication features The WBFF Athletes who want to motivate and inspire you. Log onto www.fitandfirmmag.com

Wow guys and girls! The response to last months issue was incredible! My myspace page was hit with so many questions, and comments it may take a while to get to them all. BUT I will try my best. I just want to thank everyone who has taken the time to write and show your support not only for myself, but for the WBFF! My column is YOUR column! If you have a favorite athlete? Let me know! I will try to post your comments. These men and women (myself included) work and train very hard to give you a show, and to help inspire and motivate you . I know they all love to hear your feedback and support. Also, if you click on athletes at the top of the main WBFF page, you can leave a personal comment for any of the athletes. Tell them what you think of them! How they have influenced you, etc! Unlike other organizations where your best chance of connecting with your favorites is by standing in line like cattle to get a quick picture with them at a competition? The WBFF athletes are very accessable! Always appreciative of your comments and support. Amateur as well as professional!

1.) I would like to give a special congratulations to JNL for winning the World Championships in September. I have been a huge fan of hers for a while now. When I first read her weightloss story, I was profoundly affected since I am a mother of four and suffered from a severe weight gain and major depression that the doctor just treated with lexipro. I would go to the gym, but had no clue what I was doing. I spent thousands in personal training and that got me nowhere. Finally I went to her website, followed her program, and I am now in better shape than I was before my kids. And my depression is gone! It’s the best thing I ever did! I don’t think I could ever walk up onstage, but I am finally happy with myself! Thank you Jennifer! You have touched the lives of more than you even know! -Shantel D.

—I loved that mail! Yes, Jennifer Nicole Lee is an inspiration to many! And I am glad she was able to help you! She is a beautiful woman who found the tools to change her body and finally be happy and comfortable in her own skin! And that reminds me! Remember, alot of these men and women athletes are also trainers. Contact them! Don’t waste your money and time with captain clipboard at the gym with the parachute pants and the fancy degree YET looks like they never touched a weight! I’m sorry, but everyday I go to the gym and I see the weights getting pushed in the corner so that Mr/Ms Clipboard could bring out the bands and balls and UGH those damn kettleballs. Look… it all has it’s place, BUT lets not forget something… old fashioned TRAINING is the way to CHANGE your body. Jumping around and playing with balls is wonderful (stop laughing) but if you are shaped like a pear? You are just becoming a smaller pear! Combine weight training with core work and you will be much happier! Remember, alot of these gym trainers are only paid by clients. SO… it’s to their advantage to KEEP you as a client! It’s a business! They throw these fancy strange exercises at you to make you think you couldn’t do it on your own. It’s BS! A GOOD trainers goal is to get you to your goal! To educate along the way. And if they do their job? They will be much more successful with referrals!

2.) Frank, I would LOVE to go to all of the shows, BUT they are spread all over Canada! And I hear soon in different loactions around the world? I even heard the United States! I know this is a longshot but do you know if any agency or airline or anything does deals for people going to shows? I know usually you guys can get group discounts on hotel rooms for fans. Just wondering if you have ever heard of an airline or travelhan agency doing the same. -Tom G.

—Ok everyone! Athletes, promoters, sponsors, fans, etc! I really took this letter to heart! I know how expesive it is to travel for this sport! Who better to know than someone who competed for YEARS as an IFBB professional who competed around the country and the world? Well, shortly we will be announcing that IFBB pro Michele Ralabate will be assisting many WBFF competitors preparing for competition, BUT she ALSO is extending travel discounts for everyone! Simply go to her site at http://micheleralabate.travelfhtm.com and save HUGE on all of your travel arrangements! Michele KNOWS how expensive and nerve wracking travel arrangements can be, and on her site she makes in quick and easy and much more affordable!

3.) Hiya! There was a girl at the World Championships with a really cool supergirl figure suit. I thought it was really different to see a figure competitor also show some individulality. Plus, her shape and conditioning was outstanding. I’m not a judge, but I didn’t see ANYONE with her level of condition. I was actually shocked to not see her in the top 5. Where did she come from? What is her name? I am shocked I have never heard of her before. She reminds me of what figure was ORIGINALLY supposed to be before all the new judging standards. There should definately be a place for a physique like hers because you can SEE the hard work that goes into her body. I was very impressed. Also, I was wondering if she is a trainer by any chance, and where in Canada she lives. Or is she in the states? Thanks -Tina P.

 —Thanks for your letter Tina. I love when people write to learn more about different athletes. The athlete you are asking about is Bethany Karlin. She is not in Canada, she lives in Colorado. I contacted Bethany to learn a little more about her background, and I will say… what a sweet woman she is. So humble, and so gracious when I told her that she had fans. You are not the first to take notice of her exceptional physique and conditioning. When I got a background on her, she wanted me to mention that she was anorexic all through high school. She had major body image problems and brought herself to very unhealthy levels. It wasn’t until she was introduced to weight training for sports that so she learned to change her body in a positive and healthy way. The sport of figure made her not only appreciate what her physique looks like, but also what her body can do for her. She says how strong she can be, is empowering to her and helped her to take control of her body. She learned that instead of starving herself, she could eat MORE and improve how she looks. When I asked Beth for a little more information on her background, this is what she had to say, “I have been very athletic my entire life. Starting as a child I swam, played soccer and ice-skated competitively. During  junior-high I started playing field hockey and lacrosse and discovered that I had great talent on the playing field. During high school I played Varsity field hockey and lacrosse. I was awarded “All-State” in field hockey and lacrosse, and was one of the first high school girls in the state of Colorado to be nominated for “All-American” in field hockey. Each year I also had the honor of playing on the state’s “All-Star” teams in both sports. It was during high school, specifically when I was 16, that I first started weight training (under the guidance of my first trainer, Steve Hess, the Denver Nuggets strength and conditioning coach). Initially my time spent in the gym was with the intent of being the best athlete I could possibly be on the playing field. Quickly though, I realized that weight training and the accompanying fitness lifestyle was my true passion. Out of high school I was recruited to play Division I field hockey and lacrosse by several colleges and universities. I pursued my dream of playing Division I lacrosse my freshman year of college at The college of William ad Mary before transferring to Santa Clara University where I received a B.S. in Psychology and graduated with honors, being awarded both Magna Cum Laude and Phi Beta kappa. During and after college as the days grew in number so too did my love of the gym and weight training. Hardly a day has gone by in the past sixteen years that I haven’t stepped foot in a gym. I cannot imagine my life without all of my hard work and time spent in the gym. Although the foundation had been laid for quite some time, I didn’t start competing until just a couple years ago. Immediately qualifying to compete at the national level in the NPC. I did several nayional level shows, and although always did well, I was told that my conditioning did not meet the new judging standards for the NPC and IFBB. This was disheartening to me, so I started competing in the WBFF where I currently hold my pro card and compete. The level of professionalism I have been shown is second to none. They make every competitor feel incredibly special whether professional or amateur. We actually feel appreciated for belonging to the organization. I love it. We are told that unlike other federations, our physique is judged on how it suits us. I LOVE pushing my body to the limit and bringing in a look that I know nobody else has. Maybe I went a little far for this show? I guess it all depends who you talk to. Many loved my look, some said I went too far. Thats why I love hearing from fans. They are what drive me! We will see what package I bring in 2010. I love to shock and never duplicate SO I am planning on bringing a different look. One that still shows my work ethic and dedication. I would rather take last and know I gave my all, then place first and know I could have done more. I guess that is the competitive athlete in me. I also own and operate my own customized nutrition company called Food For Fuel  (foodforfuel.biz) where my business partner (Ryan Fasano) and I put together diets to help people reach their physical and dietary goals by customizing all meals and having a chef prepare them twice weekly and deliver them to their homes.I am also a personal trainer and train other figure competitors as well as bikini competitors for competitions. I work out of Innerstrength Fitness, and Cherry Creek athletic club and peoples homes.” Bethany is a remarkable woman, and a pleasure to talk to. Her ambition radiates off of her, and her motivation is infectous. Bethany is currently hoping to get noiced and signed by a supplement company so that she can have a larger platform to preach her words to women, telling them that they can be in control of their bodies and lives. She has beaten anorexia and is the  happy, proud and healthy mother of one of the cutest little girls you could ever imagine! If you want a beautiful woman inside and out who has a physique and level of conditioning second to none? Contact Bethany. You won’t a more sincere or dedicated individual. And if you are looking for a trainer, coach, or motivator? I highly suggest you contact her. She can definately help take your body where you never believed it could go before.

4.) Frank I know about your weight loss, etc. I work out 5 days per week, but I don’t think I have a clue what I am doing with nutrition and diet and cardio. I don’t want to bother anyone, but I have been trying and just don’t seem to be doing anything right! I go up and down like a yo-yo! PLEASE help! -Dave M.

—Ok Dave, do not ever feel uncomfortable to ask me anything! And you know, everyone has to start somewhere! People in the gym should be willing to answer questions. Although sometimes egos and attitudes get in the way. Ok… you didn’t tell me your weight bodyfat percentage or anything! UGH! Ok… I will give you basic advice then. Don’t let the word BASIC fool you though!!! Ok, train 5 days per week. What I found works best for me is 3 days on, one day off, two days on, one day off. I’ll do chest, back, legs, off, shoulders, arms, off. Keep total sets per bodypart around 16. Diet? Take your weight, and think of the weight you would like to be. What would be comfortable for you? If you are 200lbs and are pretty chunky, lets say you want to weigh 170, so lose 30lbs. Then take that weight number 170 and divide by 6. That will give you approximately 28. So eat a meal every 2 1/2 to 3 hours and have 28grams or protein and 28 grams of carbs. Equal protein and equal carbs. The last meal, meal6, have 28 grams of protein and have green vegetables with it. Try to drink a gallon of water per day. Only have sugar free drinks. Avoid sugar, dairy, bread and fruit (HEY this is just ONE diet that works! If you have one you like better? Great lol). You can have all the green vegetables you want and all fat free condiments are fine. As for cardio? Protein choices? Chicken breast, turkey breast, egg whites, tuna, lean fish, egg beaters, etc. Carb choices? Shredded wheat, cream of wheat, rice cakes, oatmeal, rice, yams, potatoes, etc. Make sure you read labels to get the 28 grams. ONLY count the protein amount for the protein choices and same thing for the carb choices. Start doing 35in of cardio. I prefer walking on an incline. Weigh yourself once per week. When weight loss stops or slows, start doing speed intervals with cardio. Example… every 7 min, walk as fast as you can for ONE minuite, then drop speed back to previous constant speed. Every 7 min, will have you doing 5 total.each week, or when weighloss stops? Either increase duration of cardio or add intrervals every 6, 5, 4, 3 min. OR you could play with your meals. So starting with meal 5, take out the carbs and replace with green vegetables. Going from meal 5 to 4 to 3. I stay there. I always have 3 carb meals. ok… this should get you started and well on your way. I lost over 100lbs doing this and so can you!

WBFF Pro Mary Jarmolowich Graces The Cover Of Oxygen Magazine For The First Time Ever As A Direct Result Of Competing At The 2009 WBFF World Championship!