Tag Archive | "fitness"

Best Workout Clothes For Women – 2014 Holiday Fit Gift Guide

At Bodybuilding.com, we know a thing or two about beasting it in the gym while still looking like a beauty. That’s why we’ve assembled the best workout clothes that offer both style and comfort. Of course, we haven’t forgotten about a fierce woman’s unique curves. The featured workout tights and hoodies hug the shape of your body and give off a flattering look whether you’re at yoga, the gym, or the store.


Gold’s Gym Women’s Classic Joe Burnout Tank

The winter months can be especially cruel to girls with guns, but at least you can prepare yourself with this tank. Comes in a variety of colors, too.


Dcore Women’s FT Grafitti Tights

One of the hottest sellers, express your desire for high performance gear without compromising trendy prints and elegant, form-fitting design.


Bodybuilding.com Clothing Core Series Women’s Core B Swoosh Pullover Hoodie

What do we want? Hoodies! When do we want it? Hoodies! Need we say more?


Better Bodies Women’s Camo Long Tights

The design and shape of these camo tights have the popular Better Bodies butt and thigh shape, and capture the essence of badassery in the gym. Even though they’re camo print, you’ll definitely be seen.


Better Bodies Women’s Fitness Long Tights

Optimized for comfort and fit, these tights were made specifically to fulfill all your fitness needs!


MusclePharm Sportswear Women’s Hoodie

One can never have too many hoodies. This soft, breathable fabric is perfect for layering on those cooler days, or stylish enough on its own.


Bodybuilding.com Clothing B-Elite Series Women’s B-Elite Bombshell Hoodie

You’ll have a hard time finding a cozier, more flattering hoodie than the Bombshell. Soft, chic, and warm for chilly days.


Bodybuilding.com Clothing B-Elite Series Women’s B-Elite Stamina Capri

Whether you’re hitting the weights hard or cruising to yoga, these pants hug your skin so nicely without restricting movement that you might forget you were even wearing any.


Bodybuilding.com Clothing Core Series Women’s Core Outline Thermal Hoodie

A customer favorite! Comfortable and form-fitting to accentuate the curves of strong women.


Dcore Women’s Hot Short

When wearing this, you’ll guarantee the shorts won’t be the only thing that’s hot.

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Best Workout Clothes For Women – 2014 Holiday Fit Gift Guide

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Build Instant Strength With The Max-Out Method!

You wouldn’t think the sport of baseball would have much to offer lifters except for a host of shared injuries and a few terms we have in common—singles, doubles, triples. But if you look inside the on-deck circle, you’ll discover a technique batters have been using for decades to help them step into the box bristling with power. It can help you do the same.

The secret lies in a simple piece of equipment with the decidedly unfit name of “the doughnut.” The on-deck batter practices his swings with this piece of iron on the barrel, and just a few cuts with the extra weight makes the bat feel lighter, giving the hitter extra power when he’s at the plate.

How does this work? The weighted doughnut has increased the stimulation of his nervous system by “tricking” it, calling into action more muscle fibers than it would normally recruit. It’s like muscular hypnosis, and it might be the key to your next PR.


I stumbled upon this concept in the gym quite by accident. A few years back, a college-aged lifter would occasionally impugn that I wasn’t as strong as I looked. My standard response was, “Hey, when you’re in your 40s, it’s not always about pushing as much as weight as possible.” But the comment still smarted, of course.

One day I was training legs with said lifter on side-by-side leg presses, and I added an extra plate or two on each side beyond my normal load, so that my weight stacked up more favorably with his. (Incidentally, this particular guy earned IFBB pro status a few years later). I figured that, at worst, I could crank out at least 5-6 reps.

“Big mistake,” I thought. “Let’s strip those plates off and get back to my regularly scheduled workout.”

Boy, was I mistaken. My thighs trembled as I lowered the sled, and I was barely able to press it back up for a couple reps. “Big mistake,” I thought. “Let’s strip those plates off and get back to my regularly scheduled workout.”

To my surprise, my next set felt far easier than normal. I pushed a few extra reps over my PR, and that alone gave me the satisfaction of knowing I could stand my ground with this budding pro.

At the time, I worked at “Muscle & Fitness” magazine in Los Angeles, so I was eager to share my story with our science editor. Sure enough, there was already a training theory to explain exactly what I had done. Here’s how to make it work for you.


Exercise scientists call what I experienced “post-activation potentiation.” Basically, when you lift an unusually heavy weight, you induce a high degree of central nervous system excitation. High-threshold motor units are recruited and ready to fire as your body anticipates another heavy set. Then, when you suddenly drop the weight, it feels lighter than it normally would.

Recruiting a greater number of motor units enables you to enhance force production. When following this method, it’s estimated that you can lift about 10 percent more weight than normal, or do 10 percent more reps with the lighter weight.

Here are some general guidelines to follow when trying max-out training:

  1. Choose your tools wisely. Stick to multijoint exercises, since they will engage the greatest amount of muscle mass and allow you to train with the heaviest weights. Barbells are better than dumbbells for maxing out, since dumbbells are typically a little more difficult to control.

    Overhead exercises and complicated movements are poor choices as well. Machines are especially useful when trying this technique for the first time.

  2. Get warm. Do as many warm-ups as you need, but don’t take any of your warm-up sets to muscle failure.

  3. Go heavy, but not too heavy. Your max-out weight shouldn’t be your one-rep max (1RM), because you don’t want to take this set to muscle failure. Choose a weight that’s roughly equivalent to your 3RM, but do just 1-2 reps.

  4. Use good form. Using too much body English robs the target muscle of the intended stress, and puts that stress on joints instead. Use a spotter to ensure you complete your reps with good form. Though you may be able to do more reps than this, don’t.

  5. Rest up. After the set, take a lengthy rest of up to 3 minutes to ensure full recovery.

“When you perform a 3-5 rep max followed by a light explosive set, to your nervous system it’s like lifting a 1/2 can of water when you think it’s full.” —Yuri Verkhoshansky, Russian sport scientist

After you’ve done all that, reduce the resistance by about 10 percent. The weight should now feel considerably lighter, and more closely match a working weight that you can complete for reps. Do as many reps as you can, then repeat the heavy-light sequence up to three times with this movement, ensuring you’re fully recovered after each heavy set.

Complete the remaining exercises for the body part you’re training, but only the first exercise should follow the max-out protocol.


Abraham Lincoln hit it on the head when he (not so) famously (or actually) said, “You can fool all of the muscles some of the time, but not all of the muscles all of the time.” In other words, don’t expect this technique to work forever.

Stick with the max-out method for no more than about six weeks before switching to a new technique. You can come back to the max-out method to target a lagging body part, or you can use it occasionally as a shock technique.

That said, few training techniques can allow you to see marked improvement right off the bat, so it’s understandable if you want to bask in your newfound studliness for a minute or two. This feeling is what it’s all about!

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Blast Your Back And Biceps!

Here’s the back workout you’ve been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you’ll reap serious results!

Throwback Shoulders Workout With James Grage And Whitney Reid

This shoulder workout is a throwback to the good old days. There are no fancy machines or complex equipment in this routine—just barbells, dumbbells, and your own dedicated focus and effort.

Can Machines Build Enough Muscle?

If you’re looking to add muscle, machine training can help—but only to a certain degree. Here’s how and when to use machines for gains.

About The Author

Bill Geiger, MA comes to Bodybuilding.com after six years as Group Editorial Director with MuscleMag and Reps magazines in Toronto.

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Build Instant Strength With The Max-Out Method!

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Colton Leonard's Holiday Strongman Program!

The holiday season is stuffed like a stocking with mouth-watering food and temptations aplenty, but with the right tactics, you can bypass the usual winter bulge and use this time to supercharge your size and strength gains. Strongman Colton Leonard has your back with these smart tips to help you stay on track and gain significant strength!

Implement Smart Flexible Dieting

“During the holidays, it seems like calories are everywhere,” says Leonard. “Holiday cookies at work, Grandma’s famous pumpkin pie, Thanksgiving dinners overflowing with six different side dishes and four different desserts, hot chocolate tempting you nightly—there’s no shortage of opportunities to eat.”

In the midst of all this binge-worthy food, Colton stresses that you need to keep a cool head: “The most important element going into the holiday season for any athlete is a solid diet.”

November and December can quickly turn the edifice of your perfect diet into rubble, so the key to surviving is to disregard rigidity and adopt flexibility—a la flexible dieting.

“Flexible dieting takes into account your total caloric and macronutrient needs for the day, and gives you the freedom to choose what foods these macros come from,” explains Colton. “It gives you the freedom to enjoy some of Grandma’s pumpkin pie without breaking your diet so long as you stay within your macronutrient targets.”

“(Flexible dieting) gives you the freedom to enjoy some of Grandma’s pumpkin pie without breaking your diet so long as you stay within your macronutrient targets.”

Leonard states that it’s important not to use flexible dieting as an excuse to shovel heaps of pie into your mouth, but to apply a bit of common sense. Opt for 90 percent of your food to be nutritious choices that give your body the right nutrients and energy to be at its best, and leave 10 percent open for treats.

“Using this strategy, you can enjoy the holidays without completely breaking your calorie bank over and over again,” Leonard says.

Once you’ve laid the foundation of a flexible diet, you can start tinkering with your total daily calorie intake. Instead of constantly struggling against the abundance of holiday fuel, you might even bump up your calorie intake and harness the holidays for size and strength! Think of the extra calories as delicious morsels that accelerate recovery and promote worthwhile strength gains.

Set Firm Goals

If you want to ensure progress after you’ve defined your diet, set some specific and measurable goals. Not merely, “I want a big bench press,” but more concrete targets like, “I want to bench 225 pounds by January 3.”

“Basic human nature tells us that, when we have tangible goals laid out in front of us, we are more likely to achieve them,” says Colton. “Over the holiday season, choose a smart, achievable goal within a particular timeframe. This will keep you more motivated and active in the gym.”

Farmer’s Carry

Leonard believes that the holiday season is the perfect opportunity to establish performance vs. physique goals, change up your training routine, and introduce a strength-focused program, especially if it’s not something you’re accustomed to.

If you want to really put your body through the wringer, try his hardcore “Holiday Strong” program on for size. This is what Colton prefers to follow over the winter months to prepare him for the upcoming spring season.

Holiday Strong Workout

  • On Saturdays, Colton typically performs several strongman exercises in the morning. If you don’t have access to strongman equipment, this is a great opportunity to incorporate more functional training into your workout routine with things like sandbags, tires, and sleds.

  • Farmer's Carry Farmer's Carry Farmer’s Carry
    4 runs of 80-100 feet
  • Atlas Stones Atlas Stones Atlas Stone Load
    4 runs of 3-5 stone loads
  • Sandbag Load Sandbag Load Sandbag Carry
    3 runs with a 200-300-pound bag for 50 feet

Special Holiday Workout

If the above program isn’t enough, Leonard also likes to devise workouts specifically for big meal days like Christmas and Thanksgiving. To make the most of these holidays, he suggests getting in an intense group workout.

“We get a big group of friends together and find some way to get a workout in on the days of those big feasts,” he explains. “This can be hard to do with most gyms being closed on holidays, but fortunately for us, we have enough personal equipment to get a good garage training session in.”

Of course, not everyone has this luxury. Whether you’re traveling or don’t have access to any equipment, you can try this effective bodyweight workout or any of these within the Bodybuilding.com archives.

If you do have access to a gym, below is one of Colton’s favorite Christmas day leg workouts:

Crush a celebratory holiday workout and the strength program above, and you can be sure any extra calories you ingest will get put to good use.

Once the holidays are over, don’t forget to review your achievements over the last year and set some new goals for the year ahead.

“It’s important to review progress, setbacks, and achievements to continuously make improvements and get closer to your long-term goal,” Leonard says. “And of course, never forget to give thanks for your health and athletic achievements to date. Health is a blessing!”

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Fitness 360: Colton Leonard, Stronger Than Stone

The fit body battles between physical wants. Strength and aesthetics battle in a muscleman’s goals. Meet Colton Leonard, who fused the two desires into one behemoth body.

The 5 New Rules Of Holiday Fitness

Don’t put your fitness goals on the back burner this holiday season. Enjoy the holidays and crush your goals by following the new rules of holiday fitness!

8 Holiday Fitness Tips

Don’t let the holidays derail your gains. Make time for friends, family, AND fitness with these tips!

About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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Colton Leonard's Holiday Strongman Program!

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2014 Holiday Fit Gift Guide

Fitness folks can often be hard to shop for. A box of chocolates? No thanks. How about a 10-pack of regular socks? Uh, only if they’re sweat-wicking!

The point is that we fit folk have eclectic needs and tastes. The fitness fan in your life—be it your best friend, lifting partner, life partner, mother, or even you—needs the best fitness-related items to continually support and facilitate a life of self-confidence, health, and happiness. At Bodybuilding.com, we want to remove the frustration and mystery of shopping for fellow fitness and health fanatics.

No matter who or what type of fit person you’re shopping for, we’ve got you covered with the hottest 2014 fit gear. The 2014 Holiday Fit Gift Guide conveniently spans 12 categories to make sorting and finding items much easier for you, from the best fitness accessories for both men and women to some simple, last-minute stocking stuffer ideas. Click on any of the boxes below to start browsing or assembling your own wish list!

This year, give (or receive) the gift of fitness!

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2014 Fitness Tech Guide

Check out some of the coolest technology to support your fitness lifestyle whether you’re at work, in the gym, in the kitchen, or on the town!

Strength In Numbers: The 8 Habits Of Highly Successful Fit People

Successfully fit people aren’t privy to secret superpowers or lottery ticket DNA. Learn about some of their habits and practice them to achieve success in your own life!

48 Protein Shake Recipes: A Huge Selection Of Great Tasting Mixes

Tired of drinking the same boring, bland tasting proteins shakes? Try these superb shakes and mix things up with fresh ingredients and a variety of supplements.

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2014 Holiday Fit Gift Guide

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Teen Amateur Of The Week: Andrew Gibbs

QHow Did Your Fitness
Journey Begin?

My fitness journey began when I was in the 8th grade. I was unhappy with my body and didn’t like the way I looked at all. Throughout my childhood I was always very overweight, and by the time I reached the beginning of my 8th grade year I weighed as much as 220! I was tired of being picked on because of my weight.

By the time 9th grade started, I had dropped to 150, but I was skinny-fat at that point because my diet was lacking and I wasn’t eating enough food to fuel my training. I started putting on muscle, and became addicted from there on out.

In 2013, I was approached by the guy who owned the gym where I trained and competed. I was beyond excited that he wanted me to do a show, and we got right to work. I can’t thank him enough, because after I did my first show I was addicted to competing. I simply couldn’t get enough of it. Last summer I competed in two shows, taking second in the teen division at both shows, and actually winning novice middleweight at one of those shows!

Being in a posedown in just my second show was a great experience that I really enjoyed. I competed this summer, and once again got second in the teen division. My journey up to this point has been an absolutely amazing one, and I can’t wait to see what the future has in store for me!

What Workout Regimen Delivered The Best Results?

I always try to keep my training very simple but very intense. I use heavy weights, high reps, and shorter rest periods to keep the intensity level high. Now I am utilizing different techniques in my off-season to try and grow even more, such as dropsets, squeezing at the top of every rep, and FST7.

Cool Fact

I really enjoy helping others reach their personal fitness goals. To me, that’s the most rewarding part of it all.


What Nutrition Plan Fueled Your Body?

What Supplements Gave You An Edge?

“Having certain special people in your life can make contest prep so much easier and enjoyable.”

What Or Who Motivated You?

I drew motivation from many different places whether it was from my family throughout the years or a bodybuilding competitor. It is great knowing that I have a family that supports me no matter what.

Having certain special people in your life can make contest prep so much easier and enjoyable. Of course people like Phil Heath, Kai Greene and Dennis Wolf motivated me because one day I hope to be in their place.

Where Did You Go For Inspiration?

Some days I feel like just getting on YouTube and watching the pros blast the weights like absolute animals. This always gets me fired up and ready to work out!

Other days I simply talk to a family member who supports me and pushes me to go even harder in the gym. Last year, during my prep, I had someone who motivated me day in and day out , and still does to this day. This person pushed me to become the absolute best I could be. I can’t tell you how great that was to have.

What Are Your Future Fitness Plans?

My overall goal with all of this is to eventually become an IFBB pro! The short-term goals for me right now are to compete in—and win—some NPC shows, and then eventually work my way up to competing at Teen Nationals in 2016.

I also plan to one day be sponsored by Universal Nutrition. My ultimate goal is to inspire and motivate others to change their overall health for the better.

What Is The Most Important Fitness Tip?

I think the most important tip I can give anyone in this sport is that you have to realize the importance of diet. It has taken me multiple years to truly realize how important diet is to my success.

The amount of food you must eat to truly grow is really crazy, but if you are serious about this sport then you will take your nutrition very seriously.

Who Is Your Favorite Competitor?

Two competitors I look up to would be Phil Heath and Calum von Moger. Phil Heath is a perfect example of what a champion should be and Calum just has an amazing physique in my opinion.

How Bodybuilding.com Helped Me Reach My Goals?

Bodybuilding.com helps me greatly in reaching my goals. Whether it is providing the motivation to power through a workout or having the absolute best selection and price on supplements, I know I can always count on Bodybuilding.com to help me out on my journey.

Andrew’s Favorite Gym Tracks

Steve Aoki
Alice in Chains
The Amity Affliction

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Teen Amateur Of The Week: Ron Ran Into Fitness!

Ron started lifting to run faster times on the track and eventually turned to weight training full time. See how this champion hurdler turned into an NPC physique beast!

Teen Amateur Of The Week: Stacked And Symmetrical

Competitive sports drove Brandon to obsess over conditioning. See how this teen took training to another level and built a physique stacked with symmetry!

Teen Amateur Of The Week:
Oleg Fought For New Muscle!

What happens when an unstoppable force of intensity hits the weightroom? You get Oleg Laptsevich! Uncover the training methods he used to build a fortified physique!

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Teen Amateur Of The Week: Andrew Gibbs

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BodySpace Member Of The Month Bry Jensen: Feel The Burn

The fit life moves fast when you are Bry Jensen. A quarter-century in, this Canadian model has flipped through gymnastics and dance studios, figure-skating rinks, and martial arts dojos.

At age 19 she began weight training. By 22, she was a kickboxing instructor, and a personal trainer at 23.

Bry is a sponsored athlete with Magnum Nutraceuticals and an impactful motivator to thousands of exercise enthusiasts.

She knows who she is and why she lifts. She can do it all, and she promises that she will!

Q What is the bigger challenge, being a fitness model or a personal trainer?

Being a fitness model requires more work. I say that because I am so passionate about training others that it never feels like work to me! I love watching people grow and progress and transform into happy, healthy people with great senses of self-worth.

By comparison, my own cardio seems a lot more grueling! Knowledge-wise they are the same, because you have to know what you are doing to train yourself or anyone else.

You were pretty skinny in 2009 when you started training, but were you out of shape?

I was insanely out of shape; there is no way to sugarcoat that. Walking up a flight of stairs winded me. Running was a no-go. I honestly thought I didn’t know how to flex, but the reality was I had nothing to flex! Most importantly, I was exhausted all the time. And at 19, I felt that was a sad way to be.

How do you feel about your physique now?

I feel amazing in ways I never thought I could. My energy levels soar. My strength is tremendous, and it often shocks people that this tiny girl could lift so much. I’m no longer hindered or restricted from living whatever sort of life I want. My body doesn’t hold me back now; it propels me forward!

Is music important to you, in and out of the gym?

It’s kind of funny because I don’t listen to a ton of music outside the gym—I’m a talk radio kind of girl. In the gym, though, music keeps me motivated. It distracts me from the inevitable slowdown of cardio, and also maintains my focus on what I am doing.

The change from chorus to verse is a great way to have a good feeling of how long your breaks are. Music can really help push me through a tough interval.

Fall Out Boy
Ramin Djawadi
Aloe Blacc
Meghan Trainor

What makes you a “fiery redhead?”

I definitely live up to the stereotype! I’m the perky redhead with all the sass! More than that though, fire has always been my signifier. I light candles to relax, can’t live without a good fireplace, and get really excited when there is a large fire around. I’ve taken up fire dancing too, and this feels so good to me! So, the fire in my hair must be the fire in my blood.

My mantra is “embrace fire.” I feel like I run on fire, and embracing that is all about allowing my inner drive to fuel me for success. Fire is a strong representation of power in the world, and embracing it is equivalent to embracing who you are at your core, and allowing your power to speak through you.

It’s also a nice metaphor for working out. The burn is so good, and you have to love it to ignite the superhuman you want to be!

Your interests are all over the place, from fitness to mythology and parkour. Can you do it all?

“I feel as if my passions for history, fitness, and travel are all governing forces in my life, but they complement each other nicely.”

Can do it all, and will do it all! It’s hard to say which interest is most important to me, because I feel like you can’t be a whole person if you are defined by only one thing. I feel as if my passions for history, fitness, and travel are all governing forces in my life, but they complement each other nicely.

History shapes the way I view and understand my world, but it also fundamentally influences my emphasis on context, and what it means to be a part of something larger. Fitness shapes the way I care for myself and how I structure my day and my lifestyle.

Travel shows me more of the world and inspires me to use my former passions to understand new places and cultures. They’re all so intertwined. Mythology is definitely a part of historical understanding. And, well, parkour is just awesome!

How did your life change when you signed with Magnum?

Magnum opened so many doors for me—not only in terms of exposure and my place in the fitness world, but also to a group of amazing people who touch my life every day, products that have truly helped me succeed, and lessons on what it means to thrive in fitness.

I am so grateful to be a part of this team whose members all conduct themselves with such integrity, who care for one another, and who go out of their way to open doors for their teammates. Signing with Magnum changed my life, in that it gave me a new family I now can’t imagine my life without!

You’re a modern, fit woman who is intelligent, empowered, strong, and feminine. What are we missing?

Humility and sincerity. All the qualities listed are great fundamental ones, but they lack a reflection of personal conduct that I really feel is the key in this industry. The most inspiring women I have met in the fitness world have been the ones I have walked away from, saying, “Wow! She is just the most genuine sweetheart!”

A complete modern woman is someone who cares about the people she interacts with. With empowerment comes feeling amazing about ourselves, but it must go one step further: to celebrating that with others and having them share that feeling. It makes you feel so good to be around someone who lifts you up and shares the positivity of her life!

“With empowerment comes feeling amazing about ourselves, but it must go one step further: to celebrating that with others and having them share that feeling.”

In turn, it makes me feel so good to be able to put a smile on someone’s face, and have them end our conversation knowing I really heard them.

What are some common lessons you share with people on BodySpace? How often do your “friends” approach you?

I get approached on BodySpace all the time, and I think that’s fantastic. People often want to know what sort of workouts I do or what I eat, so it’s a great opportunity for me to share the importance of personalized eating.

Many people want to know what it takes to be a fitness model or a sponsored athlete. The best answer to that is the simplest one: Know who you are, know your brand, and live it genuinely!

Can you reach everyone? Do you have to send thousands of personal messages?

No, and I don’t, because it’s more about just being there and sharing myself as openly and genuinely as I’m capable of doing. Sure, my inbox is always open, my personal messages are always turned on, and I do my best to respond to everyone, because those are the people who feel compelled to speak to me. However, they are not the only people who will ever cross my page, see my tweet or post, or see me bouncing around an expo.

If I can just get them to smile or think about something in a new way, then I have done the job I need to do for that person. I put myself out there and invite response.

How does BodySpace help you with social exposure? How does it stack up against other social networks?

“BodySpace has not only been fundamental in my establishment as an identity in the fitness community, it has helped me forge strong friendships and bonds.”

BodySpace has not only been fundamental in my establishment as an identity in the fitness community, it has helped me forge strong friendships and bonds—including with my hero, Jamie Eason. It also helped me establish my personal training clientele. Many of my long-term clients initially found me on BodySpace.

BodySpace differs from other networks in a lot of ways, since it has a specific function. This allows someone like me to share more than just thoughts or messages. It allows me to post every detail, from my weight to lifting stats and supplement stacks, and glean huge amounts of information from other people I idolize and respect. It’s one of the most complete social networks out there, for sure.

You’ve done a bunch of photo shoots over the years. Any tips for someone getting prepared for their first one?

Find someone you are comfortable shooting with, and who understands your experience level.

Prepare your looks beforehand, and make sure you feel amazing in them. Don’t hesitate to use a professional for hair and makeup—it can make a huge difference! Once you’re in front of the camera, make sure to not worry about what looks good—you can read the “does this look good?” face from a mile away.

Just loosen up, move around, and enjoy yourself!

Nutritional Regimen

A video posted by Bry Jensen (@bryjensen) on

Training Regimen

Supplementation Regimen

  • Mimic Magnum Mimic

    2 caps (either post-workout or before largest carb meal)

  • Magnum Heat Magnum Heat

    3 caps w/ afternoon snack (if preparing for photo shoots)

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BodySpace Member Of The Month: Nikki Walter, A Year Of Leading By Example

Nikki Walter is intent on changing the fitness culture in South Dakota. She hosts clean-eating parties, competes in the NPC and helps people on BodySpace!


BodySpace gave Jordan a safe haven to study, share, and progress among like-minded people. He’s made the most of it!


Allison takes an open-minded approach to fitness and nutrition in order achieve a figure that can thrive in any athletic setting.

About The Author

BodySpace Members of the Month are chosen because they know how to use all the features of BodySpace to their advantage…

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BodySpace Member Of The Month Bry Jensen: Feel The Burn

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Sean Sarantos' Full-Body 5-Move Super-Shred Circuit

When I was in the military, I didn’t have a lot of time to work out during my long days on duty. To combat the time crunch, I made a full-body circuit workout to take advantage of every second in my workout. If you like to train fast and hard, this workout is for you.

My circuit is a high-intensity rush. You can finish the workout in about 40 minutes. In a few spots throughout the session, you can choose to rest completely or perform “active rest” exercises like jumping jacks, push-ups, burpees, or mountain climbers. Whether you rest or stay active, you will get the best possible workout you can do in this window.

This workout includes two exercises per large muscle group—legs and back—and one exercise per small muscle group. Most people don’t like doing legs, so I put them first in this session. Exhaust your legs right from the start to fire up your metabolic furnace and make your entire workout harder.

Right after you work on your legs, you’ve got a superset for back, and then you’ll finish with a series of exercises for the smaller muscle groups. At that point, there is no rest between exercises or supersets!

Check out the workout below, follow the tips for each exercise, and get the job done. Let us know what you think of the workout in the comments at the bottom of the page!

Tip: Take a left lunge step, a right lunge step, and then squat.
Active rest between sets: mountain climber or rest, 30 seconds

Tip: Try to keep your back as straight as possible, elbow s tight to the body as you pull down.
Active rest between sets: Push-up, 30 seconds

Tip: Try this on your knees to keep from swinging the weight or using your back.

Tip: For lateral raises, start with your palms facing upward, and then rotate your shoulder to finish with the palms facing downward. Keep your elbows at 90 degrees.

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While a wonderful Thanksgiving feast is a venerable tradition, many of us want to enjoy these delicacies while staying on track with our fitness goals. Luckily, it’s easy to make healthy versions of your favorite treats. Armed with the right recipes, you can have your pumpkin pie and feel great about it, too!

Check out these delicious, nutritious, healthy Thanksgiving meal ideas!

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Zuzka Light's Six-Pack Abs Secrets, Part 3

Part 1 | Part 2 | Part 3

One of my secrets to a lean and fit body is daily exercise. I believe that consistency is the key when it comes to fitness, health, or any goal you want to achieve. If you can do something that will get you a little bit further every single day, changes will become inevitable and visible in no time.

The biggest challenge for most people is their busy lifestyle and lack of time. Most of my clients and followers have spouses, children, full-time jobs and a host of other commitments that keep their daily calendar overloaded. I never accuse people of making excuses for not having the time to exercise, because I get it. I don’t have time to work out either, and that’s why I have to be creative to find a solution for this common problem.

What I realized was that most busy people barely have 20 minutes to spare for their workout. It’s sad, but unfortunately it’s a reality. From stay-at-home moms to CEOs of big companies, you’ll find people who work really hard and barely have any time for themselves. Some days are better than others, but the question is, do you have to skip your training altogether? Is life just a constant struggle of taking one step forward and two steps back?

My Z-Blasts are simple, high in intensity and awesome energy boosters.

Those are the questions I asked myself a couple months ago when I came up with my 5-minute workout series, which I call Z-Blasts. These workouts are perfect for maintenance and to keep you on the right track. Your body gets the healthy amount of daily exercise no matter what’s going on in your life. My Z-Blasts are simple, high in intensity and awesome energy boosters. You’ll be amazed by what a Z-Blast can do for your mood!

The workout I have for you today is bodyweight-only, and you can do it anywhere, even when traveling and staying in a small hotel room. Another great thing about my Z-Blasts is that you can combine them together into a 15-minute workout, or you can do one 5-minute workout in the morning and a different one in the evening.

I have a lot of moms doing just that, because they can’t take more than 5 minutes at a time for themselves when they’re taking care of their little ones. Others like to do a quick 5-minute workout before they go to work and then again as soon as they come home in the evening.

I hope you’ll enjoy this workout! If you want to exercise with me daily, join me at www.zuzkalight.com and check out my ZGYM.

Six Pack Abs Secret
Watch The Trailer – 09:06

  • Complete 5 reps of each exercise in succession without stopping: 20 reps total equals one round. Complete as many reps as you can in 5 minutes.

  • Pushups Pushups Pushups
    5 reps
  • Plank Plank Plank Jump
    5 reps
  • Knee Tuck Jump Knee Tuck Jump Jump Tuck
    5 reps
  • Jackknife Sit-Up Jackknife Sit-Up V-up
    5 reps

The Exercises


  • To start, your body should form a straight line. Don’t drop or raise your hips.
  • Bend your elbows to lower your torso to the ground. Push yourself up to return to the starting position. That’s one of your five reps.
  • Focus on keeping your midsection tight throughout. Imagine somebody is going to punch you in the stomach. What do you do? You tense your muscles. That’s what you want to do here.
  • Stare at the floor to align your head with your spine throughout. Don’t look up.

Plank jump

  • Start in a push-up position.
  • Jump forward without changing your arm or hand position.
  • Jump back to the starting position to complete one of your five reps.

Jump tuck

  • Stand up with your arms at your sides. This is the starting position.
  • Jump up, bringing your knees as high as you can, and slap your hands on your knees at the top.
  • When you land, you have completed one of your five reps.


  • Lie flat on your back with you arms at your sides.
  • Raise your legs while reaching for your toes with your hands at the same time.
  • At the top, your torso and legs will form a V—hence the name!
  • Return to the starting position to complete one of your five reps.

Part 1 | Part 2 | Part 3

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4 Ways To Deal With Fitness Disappointment

Have you ever gone into something will all of your heart and soul and come up empty-handed for unexpected reasons? Have you ever been preparing for a big competition or event and been struck with a crisis? A sudden trip to the hospital or an injury can leave you sidelined and force you to take time off from the gym.

Next thing you know, all your visions of the ideal physique, and all of the fitness plans you’ve organized to achieve it, are derailed.

There’s nothing more irritating in the human experience than disappointment, especially when it occurs for reasons beyond your control. Worse still, perhaps it’s something you caused that could have been avoided in hindsight.

Next time you’re groveling in the pit of despair, don’t forget how integral—albeit frustrating—a part of life disappointment is. Understand these four simple truths, and you’re well on your way to dealing with disappointment like a champ.

Truth 1:

This isn’t a foreign concept to anyone, is it? It started when you were a child. Do you remember wanting that Christmas present from Santa that wasn’t under the tree? How about the shattering realization that the crush you had on that guy or girl was unrequited? Can you remember a time that you slaved over your homework, expecting a high grade, only to be devastated when you barely passed?

“No matter where you are on the ladder of life, we’re all vulnerable to disappointment and change.”

Why, then, does disappointment in adulthood come as such a shock? While we’d all like to think there’s a lifetime max capacity for it, that’s not the way things work. You can make one of two choices: Duck and miss or swing and try to hit the ball.

No matter where you are on the ladder of life, we’re all vulnerable to disappointment and change. So breathe and put things in perspective. Remember, it’s not a personal attack.

Truth 2:

Adversity and learning to deal with disappointment in a mature way can lead to insight and wisdom. It can also be your chance to lead by example. Whether it’s your co-workers seeing how you handle the unexpected, or your kids looking up to you as a role model, you alone have the chance to shine in moments of misfortune. It’s not always easy, but sometimes it’s the only choice you have.

I’ve experienced this in my own fitness career. In 2009, I had to scratch from a show halfway through because I messed up and missed half of judging. It was beyond embarrassing. I had been training for four months to get on stage and in the end, I completely dropped the ball.

Still, I tried to make the best of it. Sure, I wished it’d gone smoother but, by channeling attention away from my loss, I gained a bit more insight on how to triumph over disappointment. Plus, on the bright side, I got to eat pancakes 20 minutes earlier than I was expecting to. How bad could things be?

Truth 3:

Physique competitions in particular have a way of showing yourself and others who you really are at your core. I have seen it all backstage: tears, swearing, throwing shoes, even sabotage. But I’ve also seen women who rush to help with a suit malfunction or a smeared contest tan, MacGyver broken shoe straps back together, and provide unwavering support and comfort to competitors backstage. Competing really brings out the absolute best or the absolute worst in people. This again is where disappointment and your ability to keep your composure come into play.

“Physique competitions in particular have a way of showing yourself and others who you really are at your core.”

A disappointing placing after months of dieting, training, and sacrificing your social life hurts—especially when you know you look better than the last time you got on stage. You feel like you earned a higher placement, yet the cards didn’t fall in your favor.

Disappointment instills leadership skills to help others in the same position later down the road. You might know how this feels or, if you haven’t personally experienced the sting of defeat, you can easily imagine what it feels like. Why not help someone in that situation? When you’re in the world of fitness, you have a beautiful opportunity to lead when someone comes off the stage feeling defeated, their shoulders slumped and eyes lowered. It’s your responsibility to point out the bright spots and reassure athletes that their hard work wasn’t a waste of time.

Truth 4:

Hubris has been the downfall of many. Overconfidence and cockiness happen in every pursuit. In the world of fitness, it’s almost a daily occurrence.

Nobody should be on a pedestal and, from that perspective, disappointment can be humbling. Disappointment brings people down a few notches. It wipes the slate clean and reminds us that we’re all on a level playing field and that we need to treat others with respect and compassion.

A humble attitude, gracious sportsmanship, empathy for others, and ceaseless modesty are all long-lasting consequences of disappointment that end up as the foundation of empires and legacies. The humility learned through unfortunate experiences can be healing, motivating, and inspirational to others who have been slapped down by the hand of disappointment.

It’s Your Choice!

Disappointment can own you forever or change you completely; the choice is yours. Whatever you’re going through right now, find the lesson, teach others, and keep your head about you. Perspective, especially when it comes to overcoming unexpected circumstances, is everything! Not only can it help you, but you’ll have a chance to help someone else later down the line by setting an example. Pay it forward with a humble heart, and you’ll find that wisdom always trumps the disappointing times.

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