Tag Archive | "bikini"

Get fit for summer

Summer is on its way (we hope!). Maybe you’re planning to go away and have been fretting about gaining a few extra pounds around your waistline. Not to mention the dreaded cellulite you discovered when when you got your bikini out.

There’s nothing like a beach holiday to get you motivated to loose weight so, before you pack your shorts and skimpy dresses, maybe it’s time to get rid of toxins, fat and fluids trapped under the skin. The quickest way? Up your fitness regime. Using the right fitness equipment, at home or in the gym, will help you reach your fitness and weight-loss goals.

Whether it’s a bike, treadmill or simply a fitness mat to do leg raises, the right equipment and exercise all help the battle against cellulite. Eating coloured fruits such as papaya and mango is another way to get to grips with unsightly orange peel, while green tea has long been recognised as a natural fat buster.

But don’t think you’ll have to go hungry – there are plenty of foods you can eat that won’t make you pile on the pounds. There’s everything from brown rice to fruit and vegetables, nutritional yoghurts and even healthy popcorn, while lean protein such as fish and chicken is perfect for keeping hunger pangs at bay. You can find healthy, tasty recipes online.

If you haven’t exercised for a while, start off with easy leg raise repetitions, sit-ups and calf stretches. These can be done at home or at your local gym. When out and about, take the stairs instead of using the elevator, leave the car at home and cycle to work and go swimming instead of staying at home and watching TV. A change in lifestyle and a positive attitude will go a long way, as will having a session with a PT or working out in a group. So, to look good, in shape and ready to go for the summer, intensify your workout.

Need a bit of inspiration? Strengthen glutes and hamstrings with the Roman deadlift. It’s one of the most effective moves, using muscles that are essential for other exercises that involve lifting, jumping or sprinting. It won’t be long before your overall body strength and conditioning improves dramatically, making you feel and look good.

If you really want to go for it, training for a half marathon will take your fitness workout to the next level, help you lose weight and give you the body you’re looking for. What are you waiting for?

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Get fit for summer

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Get fit for summer

<div id="DPG" webReader="160.278862058"><div class="side-bar" webReader="-15.6623376623"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/personal-trainer-of-the-month-stacey-alexander-vitals.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="www.facebook.com/ateamtrainingcenter" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://twitter.com/StaceyAlxndr" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://instagram.com/@staceyalxndr" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Stacey Alexander<br /><strong>Age:</strong> 35<br /><strong>Education/Certification:</strong> Professional Fitness Institute (PFI), ISSA Certified in Personal Training and Nutrition, Crossfit Level 1<br /><strong>Location:</strong> Las Vegas, NV<br /><strong>Email</strong>: <span class="c14"><a href="mailto:Stacey@ateamtrainingcenter.com">Stacey@ateamtrainingcenter.com</a></span></p></div><p>We could tell you about Stacey Alexander, but her growing list of accomplishments and physique speak for themselves. In the last year, this IFBB bikini pro made her debut at both the Olympia Weekend and the Arnold Sports Festival, grabbing third and fifth places, respectively. She's now officially on everyone's radar as a threat to win whatever contest she enters, and the hard work to get her there happened at the gym she opened last year in Las Vegas, A-Team Training Center.</p><p>Stacey didn't just open up a gym to be her personal show-prep playground, though. This CrossFit-certified coach and personal trainer loves sharing what she's learned with up-and-coming bikini competitors and anyone, man or woman, who loves to train hard and live the fit life. Get to know her before she takes over the bikini world!</p><p>
<h3 class="article-title">QTell us a little about your background.</h3>
</p><p>I grew up in Las Vegas, Nevada, and have been actively involved in dance, gymnastics, and fitness since I was 4 years old. I was a member of a professional dance team for six years, starting at the age of 8. We performed at halftime for the NBA and the NFL, as well as many other stage performances and special events in Las Vegas and Los Angeles.</p><p>I have also danced professionally on stage at several Las Vegas casinos and nightclubs for New Year's Eve and other special performances. Most recently, I co-hosted Tao Boot Camp at the Venetian Hotel and Casino with Sgt. Harry from Celebrity Fit Club.</p><img src="images/2014/personal-trainer-of-the-month-stacey-alexander-graphic-1b.jpg" width="560" height="519" border="0" class="c15"/><p>For the past four years I have been the sole instructor and creator of KickFit, a unique form of high-intensity cardio kickboxing. Last April, I opened up my gym in Las Vegas: the <a href="http://ateamtrainingcenter.com/" rel="nofollow" target="_blank">A-Team Training Center</a>.</p><h3 class="article-title">When and why did you become a trainer? What's your style?</h3><p>I began my training career in 2009. Health and fitness have always been my passion and lifestyle. I have learned a lot throughout the years as an athlete and a trainer. It is great to be able to pass that knowledge on to others to help them reach their health and fitness goals.</p><p>My training style depends on the client's needs. Circuit training is definitely my favorite style, because you are constantly staying active and there are little rest periods. My motto is: "Always keep moving!"</p><h3 class="article-title">Tell us a little about A-TEAM Training Center.</h3><img src="images/2014/personal-trainer-of-the-month-stacey-alexander-graphic-2.jpg" width="276" height="228" border="0" class="float-right c16"/><p>"We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep."</p><p>A-Team Training Center is a functional fitness facility centrally located in Las Vegas. We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep.</p><p>A-Team transcends the average gym and creates a one-stop shop for like-minded individuals who work hard but play harder. We believe that with the right attitude, you have the power the change the course of your life. Positivity breeds success!</p><h3 class="article-title">Do you have examples of success stories from clients using your methods?</h3><p>Yes, we have many success stories. My head trainer, Victoria Bilalyan, has lost 40 pounds training with me. Last January she left her career as a full-time accountant to become a full-time personal trainer. Her story is truly inspiring and motivating for our clients. My sister Julie Alexander has also lost about 45 pounds by training with us consistently and attending our group fitness classes.</p><p>We also train many NPC and IFBB bikini competitors. Coach Kim Oddo and I have joined forces to create the Las Vegas branch of the Oddo's Angels team called the <a href="http://ateamtrainingcenter.com/galleries/702-angels-bikini-competitors/" rel="nofollow" target="_blank">702 Angels</a>. So far, our team has been unstoppable!</p><p>All of my clients are really special to me. I enjoy working with all types of clients, whether it be for competition, weight loss, or overall wellbeing. The majority of my clients are women. However, I do have a few male clients, and they're surprised at how hard my workouts can be.</p><img src="images/2014/personal-trainer-of-the-month-stacey-alexander-graphic-4.jpg" width="229" height="409" border="0" class="float-right c16"/><h3 class="article-title">How has being an FMG athlete and working with Kim Oddo helped you reach the top of the IFBB?</h3><p>I have been an FMG Athlete since Feb 2011. I love our team! J.M. and Debbie Manion are like family. They go above and beyond for us and I am truly blessed to be a part of Team FMG.</p><p>I have been with coach <a href="http://www.bodybuilding.com/fun/kim-oddo-contest-prep-college.html" rel="nofollow" target="_blank">Kim Oddo</a> since Jan 2011. He helped me improve my body dramatically once I started training with him. He is a great coach, friend, and mentor who has taught me a lot. Now I am able to pass this knowledge along to our 702 Angels who train with me at A-Team Training Center. Kim is great at the programming, but he should definitely leave the bikini posing up to me.</p><h3 class="article-title">Can you please you give us an example diet and training program you put together for your clients?</h3><p>Here is an example of one of my leg workouts.</p><div id="meal-plan-table"><ul><li class="rowBgColor c18"><span class="mpt-images"><a href="javascript:pop('dumbbell-step-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/63/Female/t/63_1.jpg" alt="Dumbbell Step Ups" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-step-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/63/Female/t/63_2.jpg" alt="Dumbbell Step Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-step-ups')">Dumbbell Step-Ups</a></strong><br />4 sets of 20 reps</span></li>
<li class="rowBorderColor c18"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c18"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c18"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c18"><span class="mpt-images"><a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_1.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a> <a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_2.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bodyweight-walking-lunge')">Walking Lunges</a> (with dumbbells)</strong><br />4 sets of 20 reps (each leg)</span></li>
<li class="rowBorderColor c18"><span class="mpt-images"><a href="javascript:pop('stairmaster')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_1.jpg" alt="Stairmaster" width="53" height="53"/></a> <a href="javascript:pop('stairmaster')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/655/Female/t/655_2.jpg" alt="Stairmaster" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stairmaster')">Stairmaster</a></strong><br />30 mins</span></li>
</ul></div><p>Sample Diet:</p><div id="meal-plan-table"><ul><li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />1/3 cup (with cinnamon)</span></li>
<li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2011/stevia_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong>Stevia</strong><br />1 dash</span></li>
<li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12588')">Cashew Butter</a></strong><br />1 tsp</span></li>
<li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2013/egg-whites_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 whites</span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2013/sweet-potato_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11507')">Sweet Potato</a></strong><br />3 oz</span></li>
<li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2011/asparagus_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11011')">Asparagus</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />10 almonds</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2014/allmax-nutrition-isonatural-thumbnail.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/all/natural.html">Allmax IsoNatural Whey Protein</a></strong><br />1 scoop</span></li>
<li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2011/ricecake_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('19051')">Rice Cake</a></strong><br />2 cakes</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2013/halibut_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15036')">Halibut</a></strong><br />5 oz</span></li>
<li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Salad</a></strong><br />1 small salad (with oil and vinegar)</span></li>
<li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong>Veggies</strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2013/egg-whites_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 whites</span></li>
<li class="rowBorderColor c21"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2011/avocado_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9037')">Avocado</a></strong><br />2 oz</span></li>
<li class="c9">
<h6>Or</h6>
</li>
<li class="rowBgColor c21"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/2014/allmax-nutrition-isonatural-thumbnail.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/all/natural.html">Allmax IsoNatural Whey Protein</a></strong><br />1 scoop</span></li>
<li class="rowBorderColor c20"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><h3 class="article-title">What are the most common mistakes a client makes?</h3><p>Mostly people make diet mistakes. They cheat on food, and some clients are not eating enough food. I do weekly weigh-ins with all of my clients to make sure that they stay on track and are accountable.</p><h3 class="article-title">What are the most common mistakes you believe a trainer makes?</h3><p>Not paying attention to safety is a common mistake that I have seen time and time again. It is important to pay attention to your clients and explain the proper way to perform exercises safely. If not, there is risk of injury to themselves and to others around them.</p><img src="images/2014/personal-trainer-of-the-month-stacey-alexander-graphic-3.jpg" width="560" height="373" border="0"/><p>"Not paying attention to safety is a common mistake that I see time and time again."</p><h3 class="article-title">Do you set your clients up with a full diet and training plan for them to follow by themselves?</h3><p>Yes, I provide clients with full diet and training programs. However, if they are competitors, Coach Kim Oddo supplies and monitors all of their diet programs. He is the best in the business when it comes to that!</p><div class="side-bar c22" webReader="-16"><h3 class="article-title c11">Competition History</h3><p><strong>2014</strong><br />5th - Bikini International</p><p><strong>2013</strong><br />3rd - Bikini Olympia<br />2nd - Powerhouse Pro<br />3rd - Pittsburgh Pro<br />1st - Muscle Contest Pro</p><p><strong>2012</strong><br />3rd - Border States Pro<br />16th - Bikini Olympia<br />2nd - Greater Gulf States Pro<br />1st - Desert Muscle Classic Pro<br />4th - Muscle Contest Pro</p><p><strong>2011</strong><br />1st - NPC Nationals (Earned Pro Card)</p></div><h3 class="article-title">You're a trainer, but you're also an IFBB pro bikini competitor. How do you stay motivated for both?</h3><p>My clients motivate me every single day! I also like to look at my progress pictures to improve and progress. Being an IFBB Pro Bikini competitor is kind of like being in a competition against yourself. You always strive to bring a better package each and every show.</p><p>I also like to change the scenery of my workouts to keep myself interested and motivated. Outdoor workouts are my favorite!</p><p>As for my clients, I keep them motivated with positive feedback. I always keep my energy levels high and make their time in the gym exciting to push them through those tough workouts. This is especially important when they are close to show time and are on low carbs. I also like to dance around in between sets!</p><h3 class="article-title">Do you train a male client differently than a woman? Do you have a preference?</h3><p>Yes and no. I still use the same circuit training type workout style for men. However, with men there are different areas of the body that we like to focus on. For example, we use more chest exercises for men. Also, depending on their goals, we'll use more weight and fewer reps if they are looking to gain muscle.</p><p>Honestly, I don't have a preference. I like to train both male and female clients. I like to train women because I like to build booties, and men because I like to kick their butts!</p><h3 class="article-title">Do you ever feel like a psychologist as well as a personal trainer?</h3><p>Yes! This is especially important when my girls are close to show time. They are low on carbs and calories, which makes them extra emotional at times. But we always push through together and get it done!</p><br class="c23"/><h3 class="article-title">Recommended For You</h3><div class="c26" webReader="5.49082568807"><a href="http://www.bodybuilding.com/fun/personal-trainer-of-the-month-michael-marchese.html"><img src="images/2013/staten-island-strength-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c25" webReader="7.05963302752"><h4 class="c24"><a href="http://www.bodybuilding.com/fun/personal-trainer-of-the-month-michael-marchese.html">Personal Trainer Of The Month: Michael Marchese</a></h4><p style="display: inline;" class="webReader-styled">
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Personal Trainer Of The Month: Stacey Alexander

We could tell you about Stacey Alexander, but her growing list of accomplishments and physique speak for themselves. In the last year, this IFBB bikini pro made her debut at both the Olympia Weekend and the Arnold Sports Festival, grabbing third and fifth places, respectively. She’s now officially on everyone’s radar as a threat to win whatever contest she enters, and the hard work to get her there happened at the gym she opened last year in Las Vegas, A-Team Training Center.

Stacey didn’t just open up a gym to be her personal show-prep playground, though. This CrossFit-certified coach and personal trainer loves sharing what she’s learned with up-and-coming bikini competitors and anyone, man or woman, who loves to train hard and live the fit life. Get to know her before she takes over the bikini world!

QTell us a little about your background.

I grew up in Las Vegas, Nevada, and have been actively involved in dance, gymnastics, and fitness since I was 4 years old. I was a member of a professional dance team for six years, starting at the age of 8. We performed at halftime for the NBA and the NFL, as well as many other stage performances and special events in Las Vegas and Los Angeles.

I have also danced professionally on stage at several Las Vegas casinos and nightclubs for New Year’s Eve and other special performances. Most recently, I co-hosted Tao Boot Camp at the Venetian Hotel and Casino with Sgt. Harry from Celebrity Fit Club.

For the past four years I have been the sole instructor and creator of KickFit, a unique form of high-intensity cardio kickboxing. Last April, I opened up my gym in Las Vegas: the A-Team Training Center.

When and why did you become a trainer? What’s your style?

I began my training career in 2009. Health and fitness have always been my passion and lifestyle. I have learned a lot throughout the years as an athlete and a trainer. It is great to be able to pass that knowledge on to others to help them reach their health and fitness goals.

My training style depends on the client’s needs. Circuit training is definitely my favorite style, because you are constantly staying active and there are little rest periods. My motto is: “Always keep moving!”

Tell us a little about A-TEAM Training Center.

“We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep.”

A-Team Training Center is a functional fitness facility centrally located in Las Vegas. We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep.

A-Team transcends the average gym and creates a one-stop shop for like-minded individuals who work hard but play harder. We believe that with the right attitude, you have the power the change the course of your life. Positivity breeds success!

Do you have examples of success stories from clients using your methods?

Yes, we have many success stories. My head trainer, Victoria Bilalyan, has lost 40 pounds training with me. Last January she left her career as a full-time accountant to become a full-time personal trainer. Her story is truly inspiring and motivating for our clients. My sister Julie Alexander has also lost about 45 pounds by training with us consistently and attending our group fitness classes.

We also train many NPC and IFBB bikini competitors. Coach Kim Oddo and I have joined forces to create the Las Vegas branch of the Oddo’s Angels team called the 702 Angels. So far, our team has been unstoppable!

All of my clients are really special to me. I enjoy working with all types of clients, whether it be for competition, weight loss, or overall wellbeing. The majority of my clients are women. However, I do have a few male clients, and they’re surprised at how hard my workouts can be.

How has being an FMG athlete and working with Kim Oddo helped you reach the top of the IFBB?

I have been an FMG Athlete since Feb 2011. I love our team! J.M. and Debbie Manion are like family. They go above and beyond for us and I am truly blessed to be a part of Team FMG.

I have been with coach Kim Oddo since Jan 2011. He helped me improve my body dramatically once I started training with him. He is a great coach, friend, and mentor who has taught me a lot. Now I am able to pass this knowledge along to our 702 Angels who train with me at A-Team Training Center. Kim is great at the programming, but he should definitely leave the bikini posing up to me.

Can you please you give us an example diet and training program you put together for your clients?

Here is an example of one of my leg workouts.

Sample Diet:

  • Almonds Halibut
    5 oz
  • Almonds Salad
    1 small salad (with oil and vinegar)
  • Almonds Veggies
    1 cup

What are the most common mistakes a client makes?

Mostly people make diet mistakes. They cheat on food, and some clients are not eating enough food. I do weekly weigh-ins with all of my clients to make sure that they stay on track and are accountable.

What are the most common mistakes you believe a trainer makes?

Not paying attention to safety is a common mistake that I have seen time and time again. It is important to pay attention to your clients and explain the proper way to perform exercises safely. If not, there is risk of injury to themselves and to others around them.

“Not paying attention to safety is a common mistake that I see time and time again.”

Do you set your clients up with a full diet and training plan for them to follow by themselves?

Yes, I provide clients with full diet and training programs. However, if they are competitors, Coach Kim Oddo supplies and monitors all of their diet programs. He is the best in the business when it comes to that!

You’re a trainer, but you’re also an IFBB pro bikini competitor. How do you stay motivated for both?

My clients motivate me every single day! I also like to look at my progress pictures to improve and progress. Being an IFBB Pro Bikini competitor is kind of like being in a competition against yourself. You always strive to bring a better package each and every show.

I also like to change the scenery of my workouts to keep myself interested and motivated. Outdoor workouts are my favorite!

As for my clients, I keep them motivated with positive feedback. I always keep my energy levels high and make their time in the gym exciting to push them through those tough workouts. This is especially important when they are close to show time and are on low carbs. I also like to dance around in between sets!

Do you train a male client differently than a woman? Do you have a preference?

Yes and no. I still use the same circuit training type workout style for men. However, with men there are different areas of the body that we like to focus on. For example, we use more chest exercises for men. Also, depending on their goals, we’ll use more weight and fewer reps if they are looking to gain muscle.

Honestly, I don’t have a preference. I like to train both male and female clients. I like to train women because I like to build booties, and men because I like to kick their butts!

Do you ever feel like a psychologist as well as a personal trainer?

Yes! This is especially important when my girls are close to show time. They are low on carbs and calories, which makes them extra emotional at times. But we always push through together and get it done!


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About The Author

We will be highlighting a personal trainer each month. These great trainers have been successful in helping their clients succeed. Check it out!

Source – 

Personal Trainer Of The Month: Stacey Alexander

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight lossComments Off on Personal Trainer Of The Month: Stacey Alexander

<div id="DPG" webReader="245.212918903"><p>As Officer Daniel Banks tells it, every bar in America is littered with guys who think they're MMA fighters because they watch it on TV while sucking down beers. But the police chief in Tripoli, Iowa, knows all too well that not every adversary is a big-talking wannabe. He takes no one for granted.</p><p>"Many prison inmates weight train two or three times per day, 365 days a year," says Banks. "When they're released back into society, I may encounter them in a criminal situation. So when I go to the gym, I train as though I'm fighting for my life."</p><p>The truth is that public servants like Banks are fighting for our lives, not just their own. They battle criminals, natural disasters, and manmade calamities so that we can sleep at night and work out when we please. They plan for the unplanned and think about the unthinkable. Police officers, SWAT members, federal agents, firefighters, and paramedics are the saviors we need most when we expect it least.</p><p>We've all heard about emergency moms who can lift a ton without training to save their babies. But the public servants who see tragedies frequently can't rely on such once-in-a-lifetime feats of strength. They need fitness that works around any excuse, overcomes any hurdle, and is every bit as strong as it looks.</p><p>Meet six everyday heroes who are up to the dual challenges of destroying workouts and preserving society. Ride along with them, and learn what "functional fitness" is all about.</p><p>
<h3 class="article-title c10">1 Armed for Battle: Officer Daniel Banks</h3>
</p><iframe class="c11" width="560" height="315" src="//www.youtube.com/embed/CPZIfnl08_I" frameborder="0" allowfullscreen=""></iframe><p>A 10-year police veteran, Banks says he'll do whatever it takes to apprehend a suspect. He can back this attitude up with years of hard work pushing heavy iron in the gym. The results he's been able to achieve have been impressive enough that he placed fourth out of 60 competitors at the 2010 "Muscle & Fitness" Model Search, his first and only contest. The 34-year-old, who stands 6-foot-4 and weighs 275 pounds, now <a href="http://www.optimumnutrition.com/team.php?id=88&sort=male" rel="nofollow" target="_blank">represents Optimum Nutrition as a sponsored athlete</a> while continuing to fight the bad guys.</p><img src="images/2014/fitness-911-image-daniel-banks.jpg" width="560" height="399" border="0" class="c12"/><p>
<h3 class="article-title">QWhat's your biggest challenge as a public servant and athlete?</h3>
</p><p>"Finding time to get to the gym, let alone get in a full workout. After a 40-hour workweek, it doesn't matter if you're at your daughter's first birthday party, church, on vacation, in the middle of a workout; you can be called away at a moment's notice, 24-7. Then there are court cases and appearances, interviews that may have to be scheduled around what works for the suspect or victim, community projects, and so on. I find that I'm often the last guy to leave the gym as a result of these demands, but I still love my job and I love working out."</p><p><strong>Workout tip:</strong> "Make the most of the limited time you have by focusing on the quality of each repetition, not just how much weight you can move. In addition, slow down your movements to work on both the concentric and eccentric parts of the repetition."</p><p>
<h3 class="article-title c10">2 Arresting Officer: Detective Sandy Avelar</h3>
</p><p><a href="http://bodyspace.bodybuilding.com/SandyAvelarPro/" rel="nofollow" target="_blank">Sandy Avelar</a> has time for everything but excuses. She does great work, looks great doing it, and still makes time to volunteer. She's been doing police work for 15 years, including her current stint as a gang detective and riot squad member in Vancouver, British Columbia. The 5-foot-7, 130-pound stunner is also preparing to make her IFBB Pro Bikini debut at the Desert Muscle Bikini Pro in Mesa, Arizona, February 25. But even with these demands, she still finds time to sit the board of directors of the Boys Club Network for at-risk youth.</p><img src="images/2014/fitness-911-image-sandy-avelar.jpg" width="560" height="386" border="0" class="c12"/><p>
<h3 class="article-title">QHow has being a police officer made you better in the weight room?</h3>
</p><p>"I've been a police officer for many years, so I've learned many lessons. Number one is that quitting is not an option. If I quit on the street, it could mean serious injury or death. I take the same approach in the gym. When I think I have nothing left, I push a little more. Even when it feels like I have nothing left to give, there's always more deep inside me."</p><p><strong>Supplement tip:</strong> "Bring your protein shake to the gym and drink it before you leave. Your workout isn't done until you've had it. And don't be content with choking down a flavor you don't like. My favorite powder is AllMax peanut butter chocolate. It mixes well and isn't gritty."</p><p>
<h3 class="article-title c10">3 The Shredded Paramedic: Tamika Webber</h3>
</p><iframe class="c11" width="560" height="315" src="//www.youtube.com/embed/3P2FuKzTYU0" frameborder="0" allowfullscreen=""></iframe><p>You're trapped in your car after an accident, badly injured, hoping someone can save you before your life goes up in flames. You need a strong, capable emergency worker like <a href="http://www.tamikawebber.com/" rel="nofollow" target="_blank">Tamika Webber</a>, a paramedic and figure competitor from Melbourne, Australia. Webber teaches advanced life support to fellow paramedics, but is also a tireless competitor who most recently placed second in the tall class at the IFBB Nationals in 2012.</p><img src="images/2014/fitness-911-image-tamika-weber.jpg" width="560" height="337" border="0" class="c13"/><p>
<h3 class="article-title">QWhat has working in emergency services taught you?</h3>
</p><p>"To never take my health for granted. You are never too young or too old to make changes to your health. I learned more from one day on the job as an emergency paramedic than in the seven years I spent at university studying anatomy and physiology. Today, I work with obese patients, cancer patients, partygoers who OD, the elderly, and I take away lessons from all of them. There's nothing like the seeing the effects of illness, much of it avoidable, to increase your own drive and determination in the gym to become fitter. Train hard!"</p><p><strong>Motivation tip:</strong> "I follow the adage that reality is the mirror of your thoughts. The more you put in, the more you get out, and that includes fitness. There's no quick fix or magic potion to achieving your goals overnight. Rather, you must set small achievable goals and stay focused on them."</p><p>
<h3 class="article-title c10">4 Swole Patrol: Joe Palumbo</h3>
</p><p>You're depositing your paycheck at the bank when suddenly you hear shouting and find yourself staring into the business end of a gun. You best hope may be SWAT team members like <a href="http://contest.bodybuilding.com/bio/173/" rel="nofollow" target="_blank">Joe Palumbo</a>.</p><p>A 24-year police veteran, Palumbo is now a member of a SWAT team in New York. He's also been an IFBB professional bodybuilder since 2001, bringing his 5-foot-7 frame down from 250 pounds off-season to less than 220 for contests. For good measure, he's a certified Navy Seal fitness instructor and the director of physical performance for Infinite Labs.</p><img src="images/2014/fitness-911-image-joe-palumbo.jpg" width="560" height="391" border="0" class="c12"/><p>
<h3 class="article-title">QHow do you balance SWAT obligations with your fitness goals?</h3>
</p><p>"SWAT and fitness are both 24-7 pursuits. We are a group of dedicated, highly trained, highly motivated officers who are on call 24 hours a day, every day of the year. We must be ready and prepared for a call-out on a moment's notice.</p><p>To also be truly dedicated to fitness—and in my case, bodybuilding at a pro level—there is no room for, 'Oh, I'll just skip today.' Because of my tactical training mentality, I always plan ahead and have a backup plan for my training and nutritional needs. All my meals are prepared hours in advance, and I always have enough for a 24 hour-span. Honestly, I wouldn't have it any other way."</p><p><strong>Workout tip:</strong> "When it comes to training, technique and approach are as important as exercise selection. Tearing down your muscles should only take a short time. One of the best ways to rip up your pecs quickly is to work to muscle failure."</p><p>
<h3 class="article-title c10">5 Packing A Punch: Mike Kurzeja</h3>
</p><p><a href="http://bodyspace.bodybuilding.com/mkurzeja/" rel="nofollow" target="_blank">Mike Kurzeja</a> has an 18-year background in law enforcement and now works as a federal agent for the U.S. government, but his title might as well be "Certified Badass." The 5-10, 168-pounder has been boxing for 25 years. He went undefeated as a super-middleweight, but he has also weighed in as a light-heavy. This father of five boys and Optimum Nutrition-sponsored athlete is undoubtedly one of the toughest customers in the quiet town of Downers Grove, Illinois.</p><img src="images/2014/fitness-911-image-mike-kurzeja.jpg" width="560" height="387" border="0" class="c12"/><p>
<h3 class="article-title">QAgent, father, and fighter—how do you keep it all together?</h3>
</p><p>"I have a schedule that can vary from day work to afternoon work to midnight shift work at a moment's notice. In addition, I sometimes travel, which means I can't always work out at the same place. As a result, I have to be flexible and adapt my workouts to different times and different places. Where there is a will there is a way, though. I don't miss workouts, and worst-case scenario, I can always do a core bodyweight workout in a hotel room or run outside if a gym isn't available."</p><p><strong>Diet tip:</strong> "Keep nutrition simple and systematic. Aim for a macronutrient breakdown of 40 percent high-quality proteins, 40 percent carbohydrates, and 20 percent healthy fats. Supplement your daily caloric intake with protein powder and pre- and post-workout drinks as needed."</p><p>
<h3 class="article-title c10">6 Fight Fire With Fitness: Nadine Young</h3>
</p><p>You wake up at 2 a.m., choking on smoke because the wiring in your home has caught fire. The better conditioned the firefighters coming to your rescue are, the better your odds of survival. And few are better conditioned than <a href="https://www.facebook.com/NadineYoungGunz?fref=ts" rel="nofollow" target="_blank">Nadine Young</a>, 33, who has been extinguishing flames for almost 10 years in the Toronto suburb of Clarington, Ontario. The 5-foot-5 Young is a top Canadian figure competitor and fitness model, as well as a personal trainer, nutrition counselor, and the owner of a tiling business.</p><img src="images/2014/sidebar-nadine-young-b.jpg" width="560" height="368" border="0" class="c13"/><p>
<h3 class="article-title">QHow do you juggle your public, private, and professional obligations?</h3>
</p><p>"The never-ending rotating shifts take a physical toll, and the lack of normal schedule often makes it tough to do many of the things that non-shift workers consider to be normal. Much of the social aspect of on-duty crew life revolves around crew meals and, given that my lifestyle demands far different food choices than most people are interested in or prepared to make, I often find myself having to fend for myself during meals. But in the end, when you weigh all the plusses and minuses of working in the fire service, I wouldn't change a thing."</p><p><strong>Workout tip:</strong> "To make the most of the limited time you have, get creative and use movements that really get the job done. I complete my biceps workout with a peaking movement, curling a bar attached to a cable on a preacher bench. The preacher bench forces the rest of my body out of the equation. This is one of my favorites, especially pre-contest."</p><br /><br class="c14"/></div>

Fitness 911: 6 Super-Fit Men And Women Who Serve And Protect

As Officer Daniel Banks tells it, every bar in America is littered with guys who think they’re MMA fighters because they watch it on TV while sucking down beers. But the police chief in Tripoli, Iowa, knows all too well that not every adversary is a big-talking wannabe. He takes no one for granted.

“Many prison inmates weight train two or three times per day, 365 days a year,” says Banks. “When they’re released back into society, I may encounter them in a criminal situation. So when I go to the gym, I train as though I’m fighting for my life.”

The truth is that public servants like Banks are fighting for our lives, not just their own. They battle criminals, natural disasters, and manmade calamities so that we can sleep at night and work out when we please. They plan for the unplanned and think about the unthinkable. Police officers, SWAT members, federal agents, firefighters, and paramedics are the saviors we need most when we expect it least.

We’ve all heard about emergency moms who can lift a ton without training to save their babies. But the public servants who see tragedies frequently can’t rely on such once-in-a-lifetime feats of strength. They need fitness that works around any excuse, overcomes any hurdle, and is every bit as strong as it looks.

Meet six everyday heroes who are up to the dual challenges of destroying workouts and preserving society. Ride along with them, and learn what “functional fitness” is all about.

1 Armed for Battle: Officer Daniel Banks

A 10-year police veteran, Banks says he’ll do whatever it takes to apprehend a suspect. He can back this attitude up with years of hard work pushing heavy iron in the gym. The results he’s been able to achieve have been impressive enough that he placed fourth out of 60 competitors at the 2010 “Muscle & Fitness” Model Search, his first and only contest. The 34-year-old, who stands 6-foot-4 and weighs 275 pounds, now represents Optimum Nutrition as a sponsored athlete while continuing to fight the bad guys.

QWhat’s your biggest challenge as a public servant and athlete?

“Finding time to get to the gym, let alone get in a full workout. After a 40-hour workweek, it doesn’t matter if you’re at your daughter’s first birthday party, church, on vacation, in the middle of a workout; you can be called away at a moment’s notice, 24-7. Then there are court cases and appearances, interviews that may have to be scheduled around what works for the suspect or victim, community projects, and so on. I find that I’m often the last guy to leave the gym as a result of these demands, but I still love my job and I love working out.”

Workout tip: “Make the most of the limited time you have by focusing on the quality of each repetition, not just how much weight you can move. In addition, slow down your movements to work on both the concentric and eccentric parts of the repetition.”

2 Arresting Officer: Detective Sandy Avelar

Sandy Avelar has time for everything but excuses. She does great work, looks great doing it, and still makes time to volunteer. She’s been doing police work for 15 years, including her current stint as a gang detective and riot squad member in Vancouver, British Columbia. The 5-foot-7, 130-pound stunner is also preparing to make her IFBB Pro Bikini debut at the Desert Muscle Bikini Pro in Mesa, Arizona, February 25. But even with these demands, she still finds time to sit the board of directors of the Boys Club Network for at-risk youth.

QHow has being a police officer made you better in the weight room?

“I’ve been a police officer for many years, so I’ve learned many lessons. Number one is that quitting is not an option. If I quit on the street, it could mean serious injury or death. I take the same approach in the gym. When I think I have nothing left, I push a little more. Even when it feels like I have nothing left to give, there’s always more deep inside me.”

Supplement tip: “Bring your protein shake to the gym and drink it before you leave. Your workout isn’t done until you’ve had it. And don’t be content with choking down a flavor you don’t like. My favorite powder is AllMax peanut butter chocolate. It mixes well and isn’t gritty.”

3 The Shredded Paramedic: Tamika Webber

You’re trapped in your car after an accident, badly injured, hoping someone can save you before your life goes up in flames. You need a strong, capable emergency worker like Tamika Webber, a paramedic and figure competitor from Melbourne, Australia. Webber teaches advanced life support to fellow paramedics, but is also a tireless competitor who most recently placed second in the tall class at the IFBB Nationals in 2012.

QWhat has working in emergency services taught you?

“To never take my health for granted. You are never too young or too old to make changes to your health. I learned more from one day on the job as an emergency paramedic than in the seven years I spent at university studying anatomy and physiology. Today, I work with obese patients, cancer patients, partygoers who OD, the elderly, and I take away lessons from all of them. There’s nothing like the seeing the effects of illness, much of it avoidable, to increase your own drive and determination in the gym to become fitter. Train hard!”

Motivation tip: “I follow the adage that reality is the mirror of your thoughts. The more you put in, the more you get out, and that includes fitness. There’s no quick fix or magic potion to achieving your goals overnight. Rather, you must set small achievable goals and stay focused on them.”

4 Swole Patrol: Joe Palumbo

You’re depositing your paycheck at the bank when suddenly you hear shouting and find yourself staring into the business end of a gun. You best hope may be SWAT team members like Joe Palumbo.

A 24-year police veteran, Palumbo is now a member of a SWAT team in New York. He’s also been an IFBB professional bodybuilder since 2001, bringing his 5-foot-7 frame down from 250 pounds off-season to less than 220 for contests. For good measure, he’s a certified Navy Seal fitness instructor and the director of physical performance for Infinite Labs.

QHow do you balance SWAT obligations with your fitness goals?

“SWAT and fitness are both 24-7 pursuits. We are a group of dedicated, highly trained, highly motivated officers who are on call 24 hours a day, every day of the year. We must be ready and prepared for a call-out on a moment’s notice.

To also be truly dedicated to fitness—and in my case, bodybuilding at a pro level—there is no room for, ‘Oh, I’ll just skip today.’ Because of my tactical training mentality, I always plan ahead and have a backup plan for my training and nutritional needs. All my meals are prepared hours in advance, and I always have enough for a 24 hour-span. Honestly, I wouldn’t have it any other way.”

Workout tip: “When it comes to training, technique and approach are as important as exercise selection. Tearing down your muscles should only take a short time. One of the best ways to rip up your pecs quickly is to work to muscle failure.”

5 Packing A Punch: Mike Kurzeja

Mike Kurzeja has an 18-year background in law enforcement and now works as a federal agent for the U.S. government, but his title might as well be “Certified Badass.” The 5-10, 168-pounder has been boxing for 25 years. He went undefeated as a super-middleweight, but he has also weighed in as a light-heavy. This father of five boys and Optimum Nutrition-sponsored athlete is undoubtedly one of the toughest customers in the quiet town of Downers Grove, Illinois.

QAgent, father, and fighter—how do you keep it all together?

“I have a schedule that can vary from day work to afternoon work to midnight shift work at a moment’s notice. In addition, I sometimes travel, which means I can’t always work out at the same place. As a result, I have to be flexible and adapt my workouts to different times and different places. Where there is a will there is a way, though. I don’t miss workouts, and worst-case scenario, I can always do a core bodyweight workout in a hotel room or run outside if a gym isn’t available.”

Diet tip: “Keep nutrition simple and systematic. Aim for a macronutrient breakdown of 40 percent high-quality proteins, 40 percent carbohydrates, and 20 percent healthy fats. Supplement your daily caloric intake with protein powder and pre- and post-workout drinks as needed.”

6 Fight Fire With Fitness: Nadine Young

You wake up at 2 a.m., choking on smoke because the wiring in your home has caught fire. The better conditioned the firefighters coming to your rescue are, the better your odds of survival. And few are better conditioned than Nadine Young, 33, who has been extinguishing flames for almost 10 years in the Toronto suburb of Clarington, Ontario. The 5-foot-5 Young is a top Canadian figure competitor and fitness model, as well as a personal trainer, nutrition counselor, and the owner of a tiling business.

QHow do you juggle your public, private, and professional obligations?

“The never-ending rotating shifts take a physical toll, and the lack of normal schedule often makes it tough to do many of the things that non-shift workers consider to be normal. Much of the social aspect of on-duty crew life revolves around crew meals and, given that my lifestyle demands far different food choices than most people are interested in or prepared to make, I often find myself having to fend for myself during meals. But in the end, when you weigh all the plusses and minuses of working in the fire service, I wouldn’t change a thing.”

Workout tip: “To make the most of the limited time you have, get creative and use movements that really get the job done. I complete my biceps workout with a peaking movement, curling a bar attached to a cable on a preacher bench. The preacher bench forces the rest of my body out of the equation. This is one of my favorites, especially pre-contest.”


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Fitness 911: 6 Super-Fit Men And Women Who Serve And Protect

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Fitness 911: 6 Super-Fit Men And Women Who Serve And Protect


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