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AMPLIFYYOUR WORKOUT

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AMAZING FLAVORSRECOVERY

INTRA-WORKOUT

ENERGY CREATINE FREE

PRE-WORKOUT

FG: You are a WBFF Diva, Trainer and Fitness Coach. Where did your passion for fitness begin?

MC: I guess it began from a very early age. I was always an active child. It helped to have a pushy mum who made me get involved in lots of things...from ballet, gymnastics, to athletics, judo and karate. When I wasn’t committed to any of these things, I was always off on an outdoor adventure somewhere, either on foot or by bike.

FG: What do you like most about fitness coaching?

MC: Changing people’s lives for the better. My client base is pre-dominantly female and for me it is not just about helping them to achieve a better body but also providing a very holistic approach through my coaching. My passion lies in helping women to get over their own insecurities, build confidence and strength, to motivate, inspire and empower, all whilst helping them to achieve a great body that is both realistic and sustainable.

FG: Give us a snapshot of what your typical daily diet looks like:

MC: Meal 1 - Coconut yoghurt with granola and fruitMeal 2 - Sunwarrior protein smoothie with coconut water, banana and datesMeal 3 - Omelette with spinach, mushrooms, tomatoesMeal 4 - Dark chocolate & nuts or oat cakes with nut butterMeal 5 - Gluten-free pasta with pesto and salmonMeal 6 - Choc-avo mousse (avocado, Sunwarrior and unsweetened almond milk blended together) with honey

FG: What supplements do you use?

MC: Multi-vitamin, zinc, fish oil, magnesium

FG: What is the main difference, if any, between your contest prep and off season?

MC: Structure and restriction! Offseason I don’t like to count

calories or macros. I prefer to live as “normal” a life as possible. I eat fairly “clean” all week and at the weekends enjoy a little of what I fancy, plus love to eat out. I feel I have become more in tune with my body since com-peting and so calorie-counting isn’t something I feel the need to continue with when I don’t have a competition to prep for. I know if I have perhaps eaten too much and need to start reigning it in. It is important to me to feel and look a certain way.

FG: What do you feel is the big-gest myth in the fitness industry?

MC: There are too many myths in the fitness industry, which is

why it can be so confusing for a lot of people. One myth that continues to linger is that weights make women bulky, which is of course absolutely nonsense.

FG: What are your biggest cravings and how do you deal with them?

MC: I don’t tend to crave foods too often as I don’t deny myself anything. I do get a sweet tooth from time-time-time but i’m usually satisfied by eating dark chocolate, nut butters, honey, fruit, etc. I guess it helps a little that I don’t tolerate gluten or dairy very well so that cuts out a lot of rubbish foods that I may otherwise want to eat!

FG: What advice would you have for someone looking to start their fitness journey?

MC: Believe in yourself and enjoy the journey. It is not all about the finish line!

FG: What is next for you?

MC: I am moving to Ibiza in January with my husband so i’m really look-ing forward to our new life there. I am working extremely hard on my business right now and new projects for 2015 so this may mean I won’t compete next year. We also want a family soon. I guess you will just have to watch this space!

Anything EDM. A personal plug but hey I love it...my husband Tom Staar’s playlists on Soundcloud really help to boost my workouts!

When exercising many people debate many different aspects of the process including anaerobic exercises (running) versus aerobic (weight lifting), the duration and frequency of exercises that is optimal for your needs, as well as the manner in which you should exercise including the equipment that you should use. Many of these debates come down to personal style and preference and each method has their own unique pros and cons associated with them. This article will discuss the three different pros and cons between weight lifting through weight machines versus using free weights.

Cons1. Expense of Machine: An exercise machine can be expensive and if you need to perform different exercises you may need to accumulate many different machines which can lead to further expenses.

2. Limited Exercise Options: An exercise machine will limit the exercises you can perform on it and will not provide many people looking to perform a wide variety of exercises with the ability to perform these exercises.

3. Muscles Become Trained for Machine: Performing the same exercises time and again will train your body to perform those exercises easily but many not build up the surrounding muscles appropriately. This commonly does not happen with free weights as surrounding muscles are built when supporting and balancing the free weights.

Cons 1. Messy and Cluttered: Free weights are not as compact as free weights and require a bit of organization on behalf of the user. As such, they can look messy and cluttered.

2. Expensive to Accumulate: Free weights can add up to a lot of money when accumulated separately even when compared to the price of an exercise machine which is a one time expense.

3. Easier to Be Injured: Free weights can lead to pulled mus-cles if not used properly. Many people will become injured by trying to lift more with free weights than they can handle and will overextend and injure themselves.

Pros 1. Ease of Use: Weight machines are easy to use and can be used properly by both novices and experts alike.

2. Easy to Avoid Injury: Hand in hand with their ease of use, very few people injure themselves using weight machines. The inci-dence of accident is much higher with free weights where a person can be easily overextended.

3. Can Be Used By Different People in A Home: A weight machine can be used by many different people in a home with only minor modifications and therefore is an excellent option for a home.

Pros 1. Variation of Exercises: Free weights allow you to perform a wider range of exercises that can help you develop muscles than you can successfully do with weight machines.

2. Varying Weight Sizes: Free weights can be used in any quantity and are therefore good options for people who are looking for small amounts of weights or larger amounts of weight than a weight machine can provide.

3. Can Fit In Any Lifestyle: Free weights are smaller and take up less real estate in your home than weight machines and are therefore perfect for apartments and homes where you might otherwise be unable to fit an exercise area.

Weight Machines Free Weights

Weight machines and free weights have different uses and align with different fitness goals. Weight machines are commonly used by novices who are attempting to gain familiarity with exercises or by professionals trying to build up one or two muscle groups. Free weights are helpful in performing a variety of different exercises and are used by people who are looking to build up groups of muscles as opposed to just one or two muscles.

With all of your accomplishments, what do you feel has been your greatest accomplish-ment so far? I am very thankful for all the opportunities that I have been given. I haven’t been in the industry long and have only been lifting for three years but I have worked hard and will continue to do so. I would have to say obtain-ing my pro card, being chosen to be featured in Bodybuilding.com Bodies Of Work and to be a cover model of Fitness Gurls are the three accomplishments I am very proud of.

What motivated you to start competing? I was encouraged by a few very close friends to con-sider stepping on stage. Seeing my body transform from offseason to competition prep was motivating in itself.

Apart from being a sponsored athlete for Neon Sport and keeping up with your training routine, what is your occupation? I currently own my own spray tan business as well as an online coach. I will be launching my website within the next month and will be offering my services online.

How do you balance fitness with other areas of your life?Balance is very important and I try not to let my work-outs or the gym, consume my life. I still find time to watch movies, go for walks or enjoy nature, hanging out with family and friends. My workouts don’t need to take hours, I manage my time wisely in and out of the gym.

In what ways has your life changed now that you have your WBFF Pro card? I wouldn’t necessarily say that my life has changed now that I have my Pro Card. I still work just as hard in and out of the gym. I am no different than anyone else that gives it their all. I would say that having my Pro Card may have helped be noticed slightly but I truly believe that its what a person has to offer that makes others notice them and separates them from others.

What do you feel is the biggest myth in the fitness world?I feel one of the biggest myths in the fitness world is that you have to compete to be known in the indus-try. There are many well known athletes that do not compete and just train for life and health that have a major impact in the industry. One should not feel the need to compete to achieve a certain look. Train for yourself and to be healthy and happy. If you chose to compete then do because you want to.

Bodybuilding is growing in popularity with divisions like Bikini and Men’s Physique. What is your advice for someone thinking about competing but not sure if it’s for them?It is so important to find a good coach if you do not have the knowledge to do your own prep. You should not be on a restricted diet with hours of cardio. This lifestyle is something that should be maintainable and healthy.

What is your favorite body part to train?I am known for my shoulders, so I would have to obviously say that shoulders are one of my favorite body parts to train. I love training legs and back as well. I would have to say that my least favorite is any calf exercise and biceps!

Can you give us a brake-down of what that training session looks like? I am currently powerlifting and I squat twice a week as well as deadlift and bench twice a week. I have two days that I do accessory work such as shoulder, bicep, tricep and extra back exercises. If I am not on a powerlifting program I have a heavy lower body day, heavy upper body day, followed by individual body parts hypertrophy days.

What does your supplemental stack look like? Every day I take a multivitamin, fish oil, digestive enzymes and L-Carnitine.

Give us a snapshot of your typical on-season diet, supplements included?I don’t restrict myself from certain foods. I keep track of foods I eat during the day and make sure I hit my daily macronutrient require-ments based off my body. I follow flexible dieting and it has worked well for me. My supplements stay the same on and off season because I feel like there should be no drastic changes if you are training and supplying your body with nutrients correctly.

What is your favorite form of cardio, and why?I am not a cardio person but I preform hiit cardio (high intensity interval training). I have found that I am able to maintain my muscle, shed fat and burn more calories after my hiit is complete. I will do anything from battle ropes, tire flips, sled or car pushes, spin bike, deadmill sprints or plate pushes.

Name your Favorite: Color? Blue and black

Ice Cream Flavor? Any!

TV Show? Anything on Food Network

Pro Athlete? Dana Linn Bailey

Vegetable? Any and all

Place to Vacation? I don’t have a favorite, yet! I love traveling and every place I’ve visited has been special in its own way!

SHOULDER PRESSFor this exercise, you want to use dumbbells that are heavier, but not too heavy. For an average man, 40lbs. in each hand should be just right. Sitting down with chest out and back straight, bring the dumbbells up to shoulder height. When positioned correctly, start your shoulder presses by lifting the weights up over your head extending them to the sky. Slowly bring them back down to original position. 4 sets of 12 reps are a good amount of reps to start out with.

SIDE LATERAL RAISEFor this exercise, you will be standing up. Place your feet shoulder width apart and arms straight to the side. Again, stand straight, but never lock your knees. Pick up a dumbbell for each hand, make sure your palms are turned toward your body, lift the weights slowly out to the side and back down. With this exercise a 25lb. weight should work for an average size man. Start off with 3 sets of 12 reps.

FRONT DUMBBELL RAISESHold the dumbbells positioned in front, again, palms facing your body. It is important to suck in your stomach for this exercise; it helps to protect your back. Slowly raise the weights in front of you to a shoulder length position and then back down. 3 sets of 16 reps with 15lb. weights is a good way to start this exercise.

DELT RAISE Position the dumbbells in front of your body again, palms facing in, slightly bend your knees and then bend your body forward, making sure your back is as close to parallel to the floor as possible. Slowly bring the weights to shoulder and ear height, steady your head, and then bring them back down. 3 sets of 12 reps using 45lb. Dumbbells are recommended for this exercise.

TRICEP EXTENSION This exercise should be performed one arm at a time. Position the dumbbell behind the neck, make sure your elbow is positioned in an upward position, then slowly extend the arm until straight. Start off with 3 sets of 12 reps using 25lb. weights on each side.

TRICEP PUSHDOWNS This exercise is performed on a cable machine and is actually very simple to do. First, you want to pick the right weight, again, for an average size man 60lbs. is a sufficient weight to start off with. Then, grab the rope with both hands and pull down and extending the rope for a better tricep burn. 3 sets of 12 for this exercise as well.

TRICEP DIPSThis exercise uses no weights; instead you use your upper body strength on the parallel bars. Grip-ping the handles, push yourself up into a starting position, always make sure your hips are straight and elbows are in. Lower your body until shoulders are slightly stretched and then push your body up. Repeat this for 3 set of 20 reps, making sure if the triceps are the focus, not to lean forward and keep straight.

>>> THE FACTSWhen men come to a decision that it’s time to workout, usually they are feeling a bit heavier around the waste and flabby everywhere else. Men tend to concentrate more on muscle mass more than weightloss. Weight training can strengthen your body and build muscle that will inevitably reduce fat. Since men tend to want big arms and wide shoulders, let’s talk about shoulder and triceps exercises. To achieve the muscle mass all while reducing the fat, a man will need an effective exercise routine.

DON’T SWING YOUR ARMS TOO MUCHYou need to keep a steady controlled flow. To control the swing is as easy as focusing on what you are doing and continuing at a slow steady roll, don’t get too pumped up and speed the exercise up, this will no doubt cause you to swing the arms to high.

DON’T DO REPS TOO FASTDoing reps too fast on any of these exercises is not going to give you the burn you are looking for, and, in return, you can also lose count of your set. Pacing yourself and doing your reps at a slower speed can actually help you feel the burn and build muscle mass better.

DON’T START WITH WEIGHTS THAT ARE TOO HEAVYStarting your workout using too much weight is usually a big no-no. If you use too much weight, it can cause pain, and if you pick too much weight for a big number of reps, you are going to easily feel tired and weak. If you are doing a small set of 6 reps, using a heavier weight may be fine. How-ever, if you are starting out with a set of 12 reps, you should make sure to start off with smaller weights.

DON’T USE INCORRECT POSTURELeaning forward while doing triceps is a big error, if you lean forward, you are going to work the wrong muscle. So, focus on stay-ing straight.

DON’T DO TOO MANY REPS TOO SOONDoing too many reps too soon will wear your body down more than build it up, it’s important to maintain the correct sets to each exercise. Don’t get over confident, stay on your workout plan.

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The BMC (Bikini Model Challenge) is all about building community, knowledge and empowering women to be the best version of themselves. With our guided diet and workout program and online videos we give the members all they need to succeed. The challengers then follow the plan and make goals. Each month there is prize giveaways and and more rea-sons to stay motived. In 2014 we ran 2 challenges and had a trip at the end to celebrate their success. One of the challengers of each challenge won the trip. There is photoshoots and publications among other things to win. Our moto is get in shape and celebrate. Each challenge is unique and we are looking to do some new things in the new year to come.

What inspired you to begin the BMC? BMC was inspired by Caithleen Heffernan and my own experience with fitness competing. We both found value in our time on stage but believed there should be more. We wanted to teach women how to get in great shape the ALL NATURAL way. We wanted the women to be able to have their questions answered and we wanted them to have long term results. We were hoping not only to keep the women motivated but we wanted them to become educated. The fitness lifestyle is something that takes time and support to learn, we wanted to provide that. We also believed in giving girls real opportunities to become fitness models by teaching them the ropes of being a bikini model.

The perks of doing BMC is that you get a great fitness program, you get an all natural cookbook, a 3 phase workout program. You get support from the coaches including all your questions an-swered. You also have lots of things to work towards and you get the opportunity to go on an all inclusive trip to shoot with top in-dustry photographers. You also get to meet other like minded women and many of the women become life long friends.

Do you have to be a fitness model to do the BMC? What type of woman is it for? The great thing about our program is that anyone that wants to get in shape can join. We have women at all levels join. We encour-age everyone that has a goal to start with us. Whether the goal is to lose 50lbs or one day get on stage or even use our program to stage prep it’s all there. Everyone starts somewhere so we think why not skip the struggle and learn from us who have already made the mistakes. Plus the women have a total support system even if they don’t have people in their life that support them.

What do you look for in a BMC winner? The great thing about BMC is we don’t look, what I mean is there is no judging panel. All the women have to do is submit their before and after pictures and then they are voted upon by the public. This is great because they have the opportunity to have their friends and family vote. Anyone can win! The best way to win is by sharing your story and get people inspired. When it comes time to vote you will have a following of those that want to see you win.

Can you tell us what stood out about both of the current BMC winners? There were many prizes, and in this situation these girls won the Fitness Gurls Magazine spread. These women were very motivating and reached their goals. They were able to shoot and by sharing their story many people voted to see them in the magazine.

WEB: bikinimodelchallenge.com

INSTAGRAM:bikinimodelchallenge

TWITTER: @BMC_Challengers

FACEBOOK: The Bikini Model Challenge

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CATHER

CATHERINEROEMHIDLT

What made you decide to do the BMC? I love fun, variety, and a good kick in the pants!! It looked like so much fun – I loved the video on the website, I was wowed by the cookbook and the support that was offered, and I really (REALLY!) wanted to go to Costa Rica (what a gorgeous place – tropical paradise, and a perfect gift to ourselves after hustling for twelve weeks)!! That was all icing on the cake, because I needed a new challenge that would take me to a new level. The BMC gave me extra motivation. I can’t recommend it highly enough, because most of us could use a fire lit underneath us a few times a year!

Did you have a fitness/nutrition regimen before? And if so, what was the biggest difference between what you were doing and the BMC program? I’m a personal trainer, so I love working out – and I had a fitness and nutrition program before I started the BMC program. But before the BMC program, I was bored with my routine. Time to shake things up! The biggest differ-

ence was in the variety in the BMC nutrition program. The Bikini Model Cookbook is incredible. I loved that it had a ton of different recipes. YUM!

How are you keeping up with your newly transformed self? It’s all about habits – before BMC, I was pendulum swinging from eating clean to pigging out. I’m a very honest person and the truth is, overeating is something that all women do at one time or another, and I became fasci-nated with “what is balance? What the heck does that even mean?” - I am saying this jokingly but BMC taught me a lot about two key components to health: (1) balance, and (2) switching food and workouts for variety. We all get out of control with our food at times and we all get super bored with the same-old, same-old. I love having a handle on both of those troublemak-ers.

What would you say to women thinking about starting the BMC? DO IT!! Don’t hesitate, don’t overanalyze, don’t wait – just sign up and jump on, get started

and watch what happens to your body and mind! You will have to work hard, don’t get me wrong, but it will be an amazing experience in growing your confidence, growing your nutrition knowledge, and increasing the variety in your workouts. Super bonus: you’re going to meet some awesome women who will become lifelong friends. If you’re an experienced fitness geek or a newbie, BMC is going to give you all the tools and support to deep dive into a healthy and balanced lifestyle – and WOO HOO for the extra motivation from the trip and prizes!!

What is your #1 beauty tip? I am a water baby! Hydration is key to having glowing skin, healthy hair and nails. I try to drink a gallon a day!

HEIGHT: 5’ 7”

WEIGHT: 130

BORN IN: Waterville, MN

RESIDES: Santa Monica, CA

MEASUREMENTS: 35, 26, 39

INSTAGRAM: @catroemhidlt

WEBSITE: www.catherineroemhildt.com

(coming soon!)

“The Challenge absolutely rocked my world, so it boosted my confidence immensely. I decided to pursue more modeling opportunities and I’m turning pro with my real passion, which is helping women transform from the inside-out. My new business is about self love, health, and busting out to get your goals accom-plished. Everyone has champion qualities, and BMC was a spark to the flame for me to get out of my rut and move along with my personal and pro-fessional goals. I’m super grateful to BMC.”

1. What made you decide to do the BMC? I was search-ing for some new motivation for 2014. I always have goals set -- short-term and long-term to keep myself accountable and focused. Achieving your goals and dreams is great feeling of accomplishment. I encourage people to set goals and reach for them. My goals require me to get out of my comfort zone so I can grow and learn mentally and physically. I was considering competing until The Bikini Model Challenge caught my interest on Facebook. I messaged Claire, the creator, and asked questions. I wanted to make sure it was something I would benefit from in my personal fitness journey. It sounded like a great opportunity and just what I needed to motivate me in my healthy fit lifestyle. It was an awesome goal: get fit, grow and learn about living a healthy fit lifestyle, celebrate in Costa Rica with a girl’s retreat, and shoot with some of the top photogra-phers in the fitness industry (Sarah Lyons and Eva Simon). Yes please, count me in!!!

2. Did you have a fitness/nutrition regimen before? And if so, what was the biggest difference between what you were doing and the BMC program?In the past I have had personal trainers that have trained me and created my meal plans for me. I was not learning how to manage my own healthy lifestyle. I was just doing what I was told and relying on others. I was going to the gym in the morning and evening and working out 6 days a week. It felt like I was living in the gym. I felt like at this point I should be able to go to the gym on my own and know what to do, but I didn’t have a clue. I needed to learn and understand more about creating my own workouts and meal plans. This seemed like the perfect thing to

help me with my goal. Fitness can be so confusing; everyone has different opinions on nutrition and training. We all have different body types and different goals. We wish there was a simple answer to tell us what works best for us. Unfortunately, that is not the way it works. It is all about trial and error and learning our bodies and what works best for us. My workouts prior to this program were long and boring. I was easily spending an hour and half just lifting (that did not include my cardio or abs). Honestly, I did not have a clue how to create a workout prior to BMC (what muscles to group together, more rest, less rest, superset, drop set etc.). I always just followed my plans. This program had 3 phases, the workouts were fun, interesting, and taught me how to create my own workout plans using these as a baseline. I had my sisters join me in the gym for the program. We had a blast getting fit together. Guess what I learned? You do not have to completely refrain from the foods you love or live in the gym to be fit and healthy. During BMC I was spending at the most an hour and fifteen minutes in the gym 4-5 days a week (including lifting, cardio, and abs).

3. What are some of the ways the BMC has benefited you as a winner?BMC challenge was an amazing, life-changing experience for me. I gained so much from the entire program…life balance, healthy eating using the Bikini Model Cookbook, a healthy fit body, new workouts, new confidence, and new friendships. I had the oppor-tunity to network and meet people in the fitness industry ~ Claire and Caithleen ~ creator of BMC and Bikini Model Cookbook,

KIMBER KEIFER

HEIGHT: 5’ 7”

WEIGHT: 140

BORN IN: Midland, Michigan

RESIDES: Houston, TX

MEASUREMENTS: 35, 27, 35

INSTAGRAM: @kimberkiefer FACEBOOK:

ModelKimberKieferTWITTER:

@kimberkiefer WEBSITE:

www.kimberkiefer.com

Sarah and Eva ~ amazing fitness photographers, Amanda and Kimmy ~ awesome fun hair and makeup artists. I got to get to know them on a personal level and connect with them. It was special.It motivated me to update my website and increase my blogging. I wanted to share workouts, recipes, and any info that can help others in their journey of living a healthy fit lifestyle. My goal in life is to be a positive role model and positive effects on the lives of others while doing what I love.I am honored to have the opportunity to be featured in Fitness Gurls Magazine along with girls in the industry that motivate and inspire me daily. I hope that I can motivate and inspire others in their journey of creating and living a healthy fit lifestyle. I have made new friendships that are very special. I already visited my girl Cathrine Roemhildt in California. We met and connected in Costa Rica and it was like we had been best friends for life. All the girls were amazing and supportive. It was an adventure I will remember forever!

4. How are you keeping up with your newly transformed self? The great thing about the BMC program is that it is about living a healthy fit life-style with balance. So it was a program that is easy to keep up for a lifetime. It taught me to eat better, think positive, feel good, and be active. Being part of BMC has changed my life in an amazing way. I never restricted myself from foods I loved and did not live in the gym. I learned that being healthy is not a 6-week or 12-week program, it isn’t a fad or trend, it is a lifestyle. It is about having a healthy mind, body, and heart. It will not always be easy, it takes com-mitment, hard work and consistency, but the results are always worth it. BMC gave me a good solid healthy foundation to live a healthy and happy lifestyle. I am forever grateful for this adventure! It is all about believing in yourself and never giving up.

5. What would you say to women thinking about starting the BMC? Just do it! It does not matter where you are in your fitness journey. You will grow and learn so much about yourself mentally and physically with BMC. Getting out of your comfort zone and make changes in your life is when the magic happens. Never let anyone or anything stop you from doing something you want in life. Every girl on the retreat took a risk and flew to another country without know-ing anyone else (except some FB connection via our group chat). I got to help and assist with some of the girl’s photo shoots. That was a special thing for me. Everyone had worked hard and was there to celebrate all their hard work and dedication. I loved getting to know everyone of them on a more personal level and being part of their journey.You will learn how to live a healthy fit lifestyle with balance. You do not have to restrict yourself from foods that you love, activities and family gatherings (cause you fear getting off track). You will learn how to incorporate things you love into your lifestyle and still stay on track. Balance and flexibility are a huge part of BMC and that is what makes it a program that can be part of your life forever, not just for 12 weeks.Claire and Caithleen rock!!!

Living a healthy fit lifestyle is about setting realistic goals and expectations. I have good days and I have bad days just like everyone else. If I make a bad choice, I do not beat myself up about it. I just recognize it and move on. It is all about our choices and how we choose to deal with obstacles in our life.BMC is about keeping things real ~ progress not perfection.

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She’s got the whole package - supermodal features, perfect abs, and a rocking physique. We hardly could hardly believe that the gorgeous Natasha Eve is a mother of four and races BMX bikes! Fitness Gurs interviews Natasha to get a glimpse of what her life is like.

1. Why fitness?I really wanted to be a healthy & fit mother.

2. How do you make fitness a priority?After getting my husband & children off towork & school, I take my youngest to the gym daycare so I can get a few hours to myself.

3. Favorite body part to train:Legs & glutes! Every woman feels better about herself when she has curves!

4. Favorite Exercise: Squats are my all time favorite! 4-8 sets depending on how much time I have. 10 reps of 90 lbs!

5. Training Routine:I do alternate days for different areas of the body.My amazing husband/trainer helps me with my arms & back a few times a week.

6.Favorite Cheat Meal:Sometimes I can’t resist the Portuguese food!

7. Vitamins/Supplements:I take my daily multi vitamin! Otherwise, I personally don’t take supplements! I find I have plenty of energy through out the day!

8. What do you feel is the biggest myth about fitness?I feel like the fitness corsets for waist training is the BIG-GEST myth!

9. Do you have a special beauty secret?I like to use baby oil on my skin after a shower! I keeps my skin soft & youthful!

10. What is a surprising fact about you?Nobody would guess I’m a mother of 4 & that I race BMX!

EXERCISE SETS REPSSmith Machine Squats 4 10 per legLunges holding 15lb dumbells 3 20 per leg

→ START with 30 min on the stairmaster