As I’ve gotten older, I’ve realized that just because something looks good on paper, that doesn’t mean it always works out as planned.  For many years I’ve told clients that working out is a lifestyle.  I’d tell them to be patient because fat loss takes time. Again, that looks good on paper, but I now know that more often than not, this leads to minimal fat loss (maybe the individual drops 1-2 pounds of bodyweight in a month).  Discouraged by the lack of progress, the trainee ends up losing patience and resorting back to her old ways of sporadic workouts and some shotty eating!

I think Strength Coach Dan John summed it up best when he said, “Fat loss is an all-out war. Give it 28 days, only 28 days. Attack it with all you have. It is not a lifestyle choice… it’s a battle. Lose fat, and then get back into moderation.”  If you are serious about shedding fat, then “pretty good” is not good enough.  If you truly want fantastic results, it’s time to go to war!  Then, you can get back to a more normal lifestyle.

With that said, Marci (one of the most disciplined individuals that I know) and I are asking you to be absolutely perfect (if there is such a thing) for the next month.  Below, you’ll see a sample training program from me and a sample nutrition plan provided by Marci.  The synergy of the workout and diet is designed to kick fat loss right in the ass, ensuring that this war is one you not only win but dominate!

Ready to Kick Ass?

Training

Day 1

A1) Trap Bar Deadlifts
Sets:  4
Reps: 5 singles @ 90% or above 1 RM (rep max) – perform your warm-up sets, and as you start getting close to your 1 RM for the day, start performing singles.  It may look something like this:
-95 X 5-6
-115 X 3-4
-135 X 2-3
-160 X 1
-180 X 1
-200 X 1 (PR for the day)
-195 X 1
-190 X 1
-190 X 1

Any set within 90% of 200 pounds counts towards your 5 singles (180, 200, 195, 190, and 190 pounds).
Rest: Full Recovery

A2) Fillers
This could be anything from foam rolling to lacrosse ball to extra mobility work.  The point is to stay productive, rather than just sitting there doing nothing while you wait to recover for your next set.

B1) Push-ups
Sets: 4
Reps: 8 (pick the appropriate level of push-ups that has you barely getting 8.  This may mean elevating your torso to make it easier than push-ups on the ground.  It may mean doing push-ups with a band or chains around your back.)

B2) Goblet Bulgarian Split Squat with 1 second hold in the bottom position of each rep
Sets: 4
Reps: 8

Goblet Bulgarian Split Squat

C1) Split-Stance High-to-Low Cable Row
Sets: 4
Reps: 8 per arm

Split Stance High to Low Cable Row

C2) McLarty Rollouts OR Body Saw (if you have access to Valslides)
Sets: 3
Reps: 10

McLarty Rollouts and Body Saw

D1) Low Cable Curls
Sets: 2
Reps: 10

D2) Supine Band External Rotation
Sets: 2
Reps: 5 with a 3 second hold on each rep
“Finisher” – see below for options

Day 2

A1) Barbell Incline Bench Press (if you don’t have a spotter, use dumbbells)
Sets: 4
Reps: Extended 5’s (perform 5 reps, rest 10 seconds, perform 3 reps, rest 10 seconds, and finally perform 2 more reps.  This equals 1 set)
Rest: Full Recovery

A2) Fillers

B1) BB (Barbell) Back Squats
Sets: 3
Reps: 12

B2) Compound Row
Sets: 3
Reps: 12

Compound Row

B3) Swiss Ball Leg Curl (if you can do 1 leg, go for 10-12/leg.  If 2 legs is more appropriate for you level, go for 12-15 reps)

C1) Rope Pushdowns
Sets: 3
Reps: 12

C2) Half Kneeling Cable Lift
Sets: 3
Reps: 10/Side

Half-Kneeling Cable Lift

“Finisher” – See Below for options

Day 3

A1) Chin-ups

Sets: 4
Reps: “Classic Cluster” (perform 5 singles with 10 second rest between each single, this equals 1 set.  You can use bodyweight if that is the proper load.  If too hard, use a band or a partner to assist you.  If bodyweight is too easy add weight with the use of a belt, or have a partner put a place on your calves during the set)
Rest: Full Recovery

A2) Fillers

B1) 1-Leg RDL (hold 1 DB opposite of non-working leg)
Sets: 4
Reps: 10/leg

B2) 1-Arm DB Push Presses
Sets: 4
Reps: 10/arm

B3) Anderson Squats
Sets: 4
Reps: 10

Anderson Squats

B4) TRX Inverted Row (if you don’t have access to TRX straps, use a smith machine)
Sets: 4
Reps: 10/arm

TRX Inverted Row

C1) Lateral Raise in the scapular plane (instead of going straight out to the side, raise the DBs about 30 degrees forward)
Sets: 3
Reps: 10

C2) Decline Reverse Crunches (lower your hips slowly)
Sets: 3
Reps: 10-15

Finisher: See below for options

Program Notes:

• Each day starts off with a heavy, low rep exercise.  Remember, what builds muscle, maintains muscle.

• Make sure you are fully recovered between sets for the first movement of the day.  For the rest of the exercises, rest ALAN (As Little As Needed).  In other words, rest just long enough that performance on the next set doesn’t fall too much, but no longer.

• Use “cybernetic” training in this program (cybernetic basically means going by feel).  One week 1 of a program, I try to make sure that the volume is not too high.  You’ll be using some new exercises and set/rep schemes, therefore soreness is inevitable.  By doing too many sets on this intro week, you’ll be contributing to some unnecessary soreness.  On weeks 2 & 3, IF you are “feeling it,” feel free to add an extra set or 2 on some/all of the exercises.  Then, on week 4, reduce the volume so you are fresh for your new program.

• As far as the fasted cardio in concerned, I’m not sure how well this works.  All I know is that those who include it during fat loss phases seem to be leaner and get great results (at certain times of the year.  I don’t recommend doing this all year).

Cardio

Two-three times per week, you are to perform finishers after your weight training session.  On top of the finishers, I also want you to perform fasted morning cardio three days per week.  Start off with three, thirty minute fast paced walks on week one.  You have the option to add one session each week (so by week four you may be doing up to six fasted morning walks).

Everyone responds differently to training in a hypocaloric state.  If you start to feel a little sluggish, the finishers and fasted morning cardio might be all you need (especially if you are following Marci’s nutrition plan below to a T).  IF, however, you are the type of person that still has a lot of energy when calories are low, feel free to throw in one day of HIIT (Sprints work great.  Go for something like 20 seconds on, 40 seconds off, for as many sets as you can get in, while keeping your performance high).

If you add in a session of HIIT, make sure to perform it on the same day that you weight train, either 6-8 hours before or after your lifting session. Do not perform your HIIT session on your “off” day. This type of energy systems work is more CNS intensive and will impede recovery for your lifting session the next day.

If you feel you must add a day of steady-state cardio, then do so on an “off” day (steady-state will not impede recovery).  30-40 minutes at a “moderate” pace should suffice.  If you are following Marci’s nutrition plan, doing your finishers, and getting your fasted cardio in, you may not need to add a day of steady state cardio, but I’m realistic and realize that when you’re after fat loss, you will do everything possible to get it off fast!

Cardio Summary

• 2-3 finishers after your weight lifting portion

• Three 30 minute fasted morning walks (with the option of adding one 30 minute walk each week)

• Optional - one HIIT session 6-8 hours before or after your weight training session

• Optional – one 30-40 minute steady state session anywhere in the training week

Finisher Options

Finisher #1: The Inverted Ladder
(I have to give credit to Tony Gentilcore for this one, as he is the Coach I first learned this finisher from.)

To start, you pick two exercises that will be done in ascending/descending fashion.  Then you will use a “wild card” (as Tony calls it) exercise that will stay constant throughout the duration of the ladder.  Here is one example:

DB Push Presses: 1-10 (done in ascending order)
Broad Jumps: 10-1 (done in descending order)
Inverted Rows: 5 (constant) (use a TRX Strap if you have access to one.  Otherwise use a smith machine)
Now, just hit start on your stop watch and try to finish all reps/sets as quickly as possible.  It will look like this:
Push Presses X 1
Broad Jumps X 10
Inverted Rows X 5
Push Presses X 2
Broad Jumps X 9
Inverted Rows X 5
Etc, etc…

Finisher #2

Kettlebell swings X 15 seconds

Kettlebell swings

Hand-Walks on step X 15 seconds
Rest 30 seconds and perform as many sets as possible (stop once you feel your performance dropping).

Finisher #3:
Bench Jumps X 20 seconds

Bench Jumps

Jump Rope X 20 seconds
Rest 40 seconds and perform as many sets as possible (stop once you feel your performance dropping).

The options are unlimited.  Feel free to use different exercises if you want.  Just make sure to perform finishers on 2 or 3 of the days immediately after your lifting session.

Nutrition Plan

As you can see, the training program for this plan is quite manageable. The weight training sessions are short and intense, which will serve to maintain the muscle you already have while keeping your metabolism elevated despite eating in a caloric deficit. And the energy systems work will help you burn additional calories and aid in recovery from the lifting sessions.

Danny isn’t asking you to perform hours of steady state cardio everyday to burn away the fat. On this plan, your fat loss will come primarily from the diet, assuming you are following the meal plan exactly as written.

When Danny and I say that we expect perfection from you, we are referring to 100% dietary adherence for the length of the program. This means following the plan as written with no deviations or missed meals. Yes, you will be hungry, but that is part of the process. Learn to embrace it and reap the rewards.

Calories for this diet will be set at 10 x body weight, which is the lower end of dieting calories. It is important to note that every calorie you consume must be accounted for. You are to use a digital food scale to weigh your food. Measuring cups will not suffice, as they can be inaccurate. For example, if you were to measure out ½ cup of oatmeal  (what the package claims is 40 g) in a measuring cup and then weigh that amount, you would see that it weighs more than 40 g.

And we all know that there are times when a measured Tablespoon of peanut butter turns into more of a heaping Tablespoon. Yes, even green vegetables must be weighed.  Believe me when I say that I have seen people eat themselves right out of a caloric deficit from consuming too much lettuce. Over time these additional calories do add up, which will only slow your progress.

Note: This is a SAMPLE meal plan based on a 130 pound woman. Your caloric needs may be lower or higher, depending on your body weight. Just make sure you follow the following guidelines:

• Calories set at 10 x bodyweight

• Non- vegetable carbohydrates are to be consumed in the first meal of the day and post workout only.

• All food must be weighed on a digital food scale

• You are not required to eat the exact foods from the sample plan, but if you do make substitutions, use an online food calculator to make sure that you the calories match up equally.

• Non-caloric sweeteners and condiments are acceptable. Use Splenda, Crystal Light and other low-cal extras very sparingly. See note on this below

• Feel free to liberally season your food with sea salt.

Additional Notes:

*Consume a total of 2-3 g of combined DHA/EPA per day. The amount per capsule will vary by brand, which is why I can’t give a ‘number’ of capsules to consume per meal. Just make sure you split your dosage between 2 meals and get a total of 2-3 total grams.

*When it comes to using artificial sweeteners, I suggest avoiding Splenda when possible for a few reasons. It does have calories, so if you are one of those people who uses it throughout the day, you may lose track of how many additional calories you are taking in. Also, it can contribute to water retention in some people. I currently consume liquid Stevia, which is a natural sweetener. While it hasn’t been proven that Splenda has any harmful side effects, I think its wise to error on the side of caution. Stevia is also calorie free (the liquid kind).

Training Day

Meal 1:
40 g Oatmeal (dry measure)
6 Egg Whites
60 g Blueberries
Meal 4:
120 g Turkey Breast
8 g Olive Oil
170 g Green Vegetables
3 g Fish Oil

Meal 2: (PWO)
1 Scoop Protein Powder
200 calories worth of carbohydrate (low fat, low fiber)
Meal 5:
1 Scoop Protein Powder
*3 g Fish Oil (see note)

Meal 3:
100 g Chicken Breast
15 g Almonds
85 g Green Vegetables

Non-Training Day

Meal 1:
40 g Oatmeal (dry measure)
6 Egg Whites
60 g Blueberries

Meal 2:
1 Scoop Protein Powder
10 g Peanut Butter

Meal 3:
100 g Chicken Breast
15 g Almonds
85 g Green Vegetables

Meal 4:
120 g Turkey Breast
8 g Olive Oil
170 g Green Vegetables
3 g Fish Oil

Meal 5:
1 Scoop Protein Powder
15 g Peanut Butter
* Fish Oil

Now that you’re armed and ready, all that’s left to do is declare that war. Get to it!

The end results are worth the effort!

About Danny:

Danny McLarty is a fitness coach at Flex Personal Training in Danville, California.  He is a Certified Strength and Conditioning Specialist (CSCS) and Planned Periodization Specialist (PPS through Tudor Bompa).  You can get in touch with Danny by “friending” him on facebook, or find him at his website at DannyMcLaty.com.

About Marci:

Marci Nevin is a fitness coach at Flex Personal Training in Danville, California.  She is certified through NASM.  You can get in touch with Marci by “friending” her on facebook.

In between beatdowns, MMA fighter Gina Carano demonstrates hip flexion.

Yoga means, among other things, “yoking” or “unity”. Traditionally this means unity of body, mind, and breath; the breath being the most important.

One of the most effective ways to think of yoga is as sophisticated relaxation: freedom from unnecessary tension in body, mind, and breath. This does not mean lying down doing nothing! This means using the *least* amount of effort necessary to achieve results. (Sound familiar, grapplers?) Even if that result is a very, very difficult pose.

Most BJJ practitioners, grapplers, and MMA fighters end up with certain muscles totally overdeveloped. I’d like to start with psoas.

The psoas (SO-az) is the main muscle linking the upper body to the legs at the front of the hips. Because of the way BJJ works, the psoas gets very, very tight. I am always surprised when any BJJ or MMA player can sit up completely straight; most have such tight psoas muscles that they can no longer do this.

However, many non-grapplers also have a lot of psoas problems, simply from sitting all day in hip flexion, with thighs at 90 degrees to the torso. The psoas shortens and becomes tight.

An overdeveloped, shortened psoas means less mobility, reduced speed, and greater risk of injury. It tips the front of the pelvis forward and gives us “duck-butt”. It’s more or less abuse of the spine, which will eventually cause back pain.

Poses for relaxing the psoas

Supta Padangusthasana (Reclined hand-to-big-toe)*
Parvrrta Supta Padangusthasana (Revolved reclined hand-to-big-toe)
Utthita Trikonasana (Extended triangle) Don’t dump into this. Take your time.
Virabhadrasana II (Warrior II) Knee over second toe. BEND into this.
Eka Pada Rajakapotasana (One legged pigeon)
Bhujangasana (Cobra) Chest forward as your tailbone moves toward your heels. Pull your spine apart!
Vrksasana (Tree) Spin your lifted buttock under, toward your standing heel. Lift your armpit chest!
Virasana (Hero) Use a block if you need one.
Ustrasana (Camel) Do this at the wall! Push hips into the wall and LIFT your chest.
Supta virasana (Reclining hero) DEFINITELY support your upper back.
Dhanurasana (Bow) Knees IN.
Urdhva Dhanurasana (Full wheel, or modified: head to floor) Knees and elbows IN!

*If you cannot remember the pose by reading it, try going to the Yoga Journal site and typing in the Sanskrit name in the search box. You’ll get a picture and description.

**If you are new to yoga or need a different variation, check out this article… it walks you through ten simple ways to release the psoas.

I also recommend a few abdominal strengthening poses.

Good luck. Enjoy your practices, all of them, in good health.

Namaste!

“One of the most important skills in any field is learning what to ignore.”

Further reading

The Psoas Is…

The Almighty Psoas Muscle

Musclemama87 proves that transformation isn’t just about changing your look. It is a complete lifestyle change that transcends through every aspect of your daily living. She demonstrates the super hero in all of us, reaching far beneath her outer beauty to share with us her inner strength and wisdom. I had the distinct pleasure of getting to know this near and dear friend a little better when I sat down to interview her for OliciousLife.

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Musclemama87: I was born in Chicago, Illinois, but my dad soon joined the U.S. Navy. This moved us to Virginia, and then I was off to Bahrain and then Italy. After I met my husband in Italy, we flew off to college in Florida, and then he joined the Air Force which planted us here in Hawaii.

OL: How does your healthy lifestyle influence your home life? Is your family on board with clean eating and exercise?

MM87: My lifestyle has a huge impact on the household. My son rarely eats junk food, but its no problem for him since he prefers it that way. Every once in a while he will eat his cookies and M&M’s. As for exercise, my husband and I exercise everyday at 24 Hour Fitness and our son plays in the Kidszone..so we are one healthy family!

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

MM87: My greatest accomplishment is when I walked across that competition stage for the first time in September 2009. I not only made it to the stage, but I stuck with the prep, and we all know how stressful that is. It was only icing on the cake when I placed first in my class!

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

MM87: In highschool I was captain of the varsity volleyball team. Although this was active, I struggled with bulimia and over-exercising. When I arrived in college, I didn’t do anything and gained more than that “freshman 15.” It wasnt until I reached a weight of 170, after I had my son, that I decided to stop complaining about my size and do something about it — the healthy way. I started training when he was about five months old. I refused to be a mom who used the “I had a baby excuse” to justify my weight gain. I look and feel better now than I ever have!

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

MM87: Now, everyone is supportive. I did feel that in the beginning I had to prove myself to those close to me. I let all the doubts fuel my fire. I stayed with my dreams, lifted, and pushed myself beyond my envisioned goals. Nothing can stop me!

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

MM87: Food! Training lasts for a session throughout the week, but diet is 24/7. Eating clean “off-season” is no problem for me, but during comp prep is so stressful. It can be meticulous to determine your macros, measure, and time meals just to make sure you look your absolute best for your goal.

I don’t have access to a personal trainer or dietician, so I try my absolute best at reading my body and not second guess myself. I stay focused by eating for purpose, not pleasure. A meal only lasts a couple of minutes, but the results from that meal will last longer; that is what matters. THAT is what will get me to stage looking my best.

OL: Where do you see yourself in the future of fitness?

MM87: On the Olympia stage and on the covers, or inside, of fitness magazines (hopefully representing Gaspari Nutrition). Yeah, I know…I dream big! If you don’t aim high, whats the point?

OL: What is your favorite clean eat?

MM87: Baked Chicken and Sweet Potatoes. Doesn’t get any better than that!

OL: Do you have an irresistible cheat?

MM87: Cashews. Some may not count this as a cheat, but I can put away a family size container in one sitting. Go ahead and add up those calories, fat,and carbs and then you will understand why I don’t buy this during comp prep, period.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

MM87: What? Rest days don’t count as a favorite? Just playing!

I love leg day. I feel my strongest and can lift some large numbers..so its always a big boost for my “bodybuilder ego.” I either start on the leg press or leg extension. On leg press, I warm up with 250lbs x 15. Then its pyramid sets all the way up to 600lbs.

I do unilateral leg extensions, hack squats (up to 300lbs), sissy squats, pistol squats, lying leg curls, seated leg curls, standing leg curls, deadlifts, and calf raises. It looks like a lot, but I dont leave that gym unless every fiber in my leg is screaming!

OL: What do you do for peri-workout nutrition?

MM87: About an hour before my workout I will have oatmeal and a protein shake. Thirty minutes before, I will take a N.O product, and I drink Xtend a little before and throught my workout. After I am done training, I immediately take protein powder, aminos, and waxy maize.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

MM87: I cant live without Whey Protein, BCAA’s, Creatine, and Waxy Maize. I currently use Gaspari’s MyoFusion, which contains all types of protein sources, as it is important to make sure you gain the benefits from all types. I use Xtend BCAA powder. Creatine is taken for muscle growth, and Waxy Maize is ingested after workouts for restored glycogen J.

OL: What is the best compliment you have received since you started training?

MM87: “You look incredible! You should compete!”

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

MM87: As we all know, fitness is a lifestyle, and for this I have surrounded myself in things that represent what I am about. Herbalife is a company that produces natural products for not only weight management, but also cellular nutrition, targeted nutrition (digestion women/mens/children health, heart health, healthy aging, and sports/energy), & outer nutrition (skin & hair).

I will be throwing my grand opening event here in Honolulu to extend my branch over in Hawaii. I am very excited about spreading these great products and benefiting the lives of others as Herbalife has benefited my family and I. Click here to visit my website; it’s great stuff, check it out!

OL: Is there an event in your life that you can attribute to your success?

MM87: Fitness is my passion, so Im sure that I would have stumbled upon it soon enough, but I can attribute the birth of my son, Josiah, to my success.

OL: What is a quote that inspires you?

MM87: “You’re either in or you’re out” -Ava Cowen

“Once you say you’re going to settle for second, that’s what happens to you in life”- John F. Kennedy

“Unless you change how you are, you will always have what you’ve got” -Jim Rohn

OL: Is there anything else you would like to share to help empower other women?

MM87: We, women, are powerful beings. We carry life for 36 weeks, endure childbirth more than most can comprehend, are mothers, food supply (for those that breastfeed), life partners, friends, volunteers, personal chefs, maids, chauffeurs , nurses, cheerleaders, life coaches, teachers, students, and master multi-taskers.

We do all of this while maintaining the jobs we actually get paid for, all the while dealing with monthly hormornal inbalances, and the many stresses from our lives that come from just being a woman. My point is ladies, we do all of this on a daily basis and when most would think we are going to keel over, we always come out on top every single day. We are strong beyond belief and if you just remember that, anything is possible.

Women are superheros. Period.

Kristine Rasmussen has an outward glow that can light up any room. Her drive toward ultimate health and wellness will inspire anyone who sits down and has a conversation with her. After she competed in her first WBFF bikini show in Calgary, I had the distinct pleasure of interviewing this up-and-coming bikini competitor to learn about her fitness philosophy.

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Kristine Rasmussen: I was born in Saskatchewan, Canada and have been here ever since. I used to think I wanted to move somewhere more “exciting” but every time I leave home, I miss it!

OL: How does your family view health and fitness? Did this carry over from childhood, or did you have to learn a new approach as an adult?

KR: Growing up, my family was always quite active. My sister any I figure skated competitively for 10 years. I was also raised on the farm so I have always known how to work hard. I love working outside and keeping busy, so when I moved away from home to attend post secondary schooling, the first thing I purchased(honestly) was my gym membership.

My mom always tried to provide my sister and I with healthy food choices while growing up. I remember playing barbies with my sister and getting excited when my mom would come in with a bowl of fresh cut fruit. I was always a very pickey eater and never had any weight issues as a kid.

OL: What has been your greatest fitness/health accomplishment?

KR: Stepping on stage this past Saturday was my greatest accomplishment. I love working out and living a healthy active lifestyle and competing is something that I have always wanted to do.

OL: When did you decide to start training and what encouraged you to do so?

KR: When I decided to quit figure skating, I missed being active. My muscles I had developed from skating where beginning to disappear, and I couldn’t let that happen.

OL: Who is the biggest influence/support in your life and why?

KR: Besides my parents, my sister and my boyfriend, my coach Olesya is a HUGE influence and support for me. She is incredible and I cant even begin to explain all of the ways she has helped me out.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

KR: My biggest obstacle this year was identifying my food intolerance.  After months of nausea, fatigue, severe digestive issues, and water retention, I FINALLY discovered that I have a gluten intolerance. On top of this I have realized that my body does not respond well to dairy. Ever since pin-pointing these issues, my appearance, mood, and health has improved dramatically.

OL: Where do you see yourself in the future of fitness?

KR: I plan to continue with my healthy and active lifestyle for the rest of my life. I hope to continue competing for now and give my self something fun to work for!

OL: What is your favorite clean eat?

KR: I love a nice bowl of romaine lettuce topped with chopped chicken breast, green onions, udo’s oil and a sprinkle of sea salt!!!

OL: Do you have an irresistible cheat?

KR: I never really crave junk at all, and with a gluten intolerance, my choices are somewhat limited. BUT, I do love a mixture of raisins and nuts for a treat.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

KR: I love ALL workout days. My training style is mostly full body workouts, metabolic circuits, and other high intensity/short duration workouts. I like to work hard and get OUT. None of my workouts last longer than 30-45 min.

OL: What do you always eat before and after your workout?

KR: I dont have any specific pre or post workout meals. I have not noticed any difference in recovery or progress with doing so. Keep it simple.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

KR: I only take a multivitamin, and Vit D in the winter. I personally dont believe supplements are necessary if you have a proper diet.

OL: What is a quote that inspires you?

KR: The future is always beginning NOW.

OL: Is there anything else you would like to share to help empower other women?

KR: Stop thinking about what you COULD have done in the past. You are in control of your actions from this moment forward, make them count. Don’t wait for tomorrow. A goal without action is nothing more than a dream!

Now let’s roll the clock back to roughly 8 a.m. that morning and you’d see me literally jumping out of bed ready to go. The adrenaline rush that I had all day was amazing.  I spent the morning reapplying my tan, doing laundry, cleaning the kitchen and bathroom all the while walking around in my clear stripper shoes, so that I wasn’t road kill on stage that night.

I looked and felt amazing that day and all the text messages and Facebook postings of support from friends, family, and other figure competitors only added to my excitement and happiness.

I just kept thinking, “I DID it!”

Eight months of weight training with Frank were about to pay off, along with the last eight weeks of contest prep dieting. I started dieting on May 1st to get ready for July 9th. The first 4 weeks entailed 1160 cals, carbs 3 days a week and cardio for an hour a day. Spin class at 24 Hour Fitness became my new best friend. Teachers, if you haven’t used your health insurance to join, then get a move on and make it happen!

The last 4 weeks weren’t so easy to follow calories-wise. The first 2 weeks I was dropped to 1,000 cals a day and cardio twice a day. The last 2 weeks dropped to 800 cals and still cardio twice a day. This wasn’t so bad once the school year ended, but that last week of school was rough what with getting up at 5 a.m. to get round one of cardio in before going to work.

It should also be noted that I work part time at Dunkin’ Donuts over the summer — that was not an easy place to be during contest preparation and on the days that I worked there starting at 7 a.m.; I had to get up at 4 a.m. to get the first round of cardio done.  But I did it all with very little whining along the way. I’m sure Frank the Trainer would beg to differ, but he’s a great personal trainer and takes very little of my garbage, which we all know I can dish out by the bucket load.

I stepped on that stage on July 9th, 2010 at 106lbs and 13.8% body fat. I don’t qualify for Amazon status yet, like the girl in green, but I am working on it.

I’ve been weight training for roughly two years and I started taking it and myself seriously within the last year, and it has improved my self-esteem, my self-confidence and my body. I feel better mentally, physically and emotionally. The sense of personal accomplishment that I have right now is amazing. Being that this was only my 2nd show it wasn’t about competing with the other girls in my division, it was about competing with myself mentally and physically.

It was a battle everyday with the treadmill, the bike in spin class, the refrigerator, and grocery shopping properly, but the end of the day I won! Since I began training with Frank I have gained roughly 6lbs of muscle and drastically improved my diet, and now there is nowhere to go but up from here.

Huge gains within a year!

Back to the present it is now 10 a.m. July 11th, and I get a week off from training. No cardio, no weights, and no eating clean if I choose, and for the last 48 hours I’ve chosen to eat pretty poorly. As soon as I was done at the show my friends and I hit the Cheesecake Factory and I had a wonderful ice cream drink and fish and chips and took some cheesecake to go and Saturday night we hit Anthony’s Pizza and I had my standard pepperoni and black olive pizza and their amazing salad, and after dinner I had some peanut M&M’s and Sour Patch Kids for Desert.

No photos of the pizza night because I forgot the camera at home, but the rest have been documented for posterity. This has been an amazing journey and experience and there is nowhere to go but up from here and I am planning on two more shows in the fall just for the experience, then it becomes the off season and it’s time to lift heavy, lift hard and make some major gains in the muscle department.

There is nothing more empowering than stepping on that stage and knowing that you worked your butte off to get there.

Laughing -- I try to do this at least 47 times a day

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Stablesgirl: I was born and raised in Ohio, but I live in Atlanta now.  I’ve been here for ten years and I say “y’all” so I’m officially southern.

OL: How does your family view health and fitness? Did this carry over from childhood, or did you have to learn a new approach as a adult?

SB: Growing up, I didn’t eat healthy, but I didn’t eat terribly unhealthy, either.  My parents didn’t give us sweets often, and we ate fast food even less.  However, if I didn’t want to eat my veggies, I wasn’t forced to; my mom always just said she wasn’t going to make anything else. I ate a lot of bagels and cereal.  On the fitness side, I was always an active kid.  I took gymnastics and was a cheerleader in junior high, high school and college, but I never did any weight training.

OL: What has been your greatest fitness/health accomplishment?

SB: Getting on stage for the first time in October of 2009 to compete in figure was a huge accomplishment- even though I was the skinniest girl on stage!  I felt so proud of myself for pushing through the challenging diets and workouts and showing off all my hard work.  Then a few weeks ago I took the stage for my first bikini competition.  I loved every minute of it and plan to stick with the bikini division, as it seems to suit my personality and body type.

OL: When did you decide to start training and what encouraged you to do so?

SB: In 2007, I was in a serious horseback riding accident.  I was thrown and landed in a seated position, shattering my T12.  I was in a body cast for a few months, and weighed less than 100 pounds.  I hated being so weak.  Once I recovered fully, I wanted to push myself to be even stronger than I was before my accident.  I joined a gym and began strength training in March of 2009.

First day of training -- in March of 2009

OL: Who is the biggest influence/support in your life and why?

SB: My mom and sisters cheer me on constantly.  My mom had a heart attack last year and now goes to cardiac rehab.  She says thinking about my training encourages her to keep going and keep strengthening her heart, which is awesome.  My sisters are both working out now as well.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

SB: No doubt about it, my biggest challenge is making time to prep my food!  I don’t enjoy cooking and I work really long days.  When I don’t pack food I end up hitting a fast food place, or skipping meals entirely.  I have to force myself  cook on Sunday nights and get everything packaged for the week.  If I can make myself do that, I’m golden.

OL: Where do you see yourself in the future of fitness?

SB: I am 100% addicted to working out and eating healthy.  I have my moments of weakness with the diet, but I know I will stick with this lifestyle long-term.  The benefits of how I look and feel keep me focused and hungry for the next goal — not the next super-sized order of fries.

OL: What is your favorite clean eat?

SB: Strangely enough, oatmeal.  And to think I used to hate it… Now I love it, especially when it’s dressed up with bananas and honey.

OL: Do you have an irresistible cheat?

SB: One word: chocolate.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

SB: Shoulders and chest.  It’s a love/hate day because I love shoulders and hate chest.  But the shoulder exercises I love are military presses, lateral raises, arnold presses and front raises.  Lately I’ve not been counting reps so much; I’ve just been beginning as heavy as I can with each exercise, and moving down in weight when I’m exhausted.

OL: What do you always eat before and after your workout?

SB: It varies a little, but it’s usually oatmeal before I work out, and either egg whites and salsa after, or sometimes a whey protein shake.  Oh, and I just started taking Jack3D before my workout.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

SB: Speaking of whey, that’s my only standard supplement.  I love it because it’s quick and easy and helps me hit my calories for the day.

OL: What is the best compliment you have received since you started training?

SB: A stranger came up to me and said “I have to know.  What do you eat?”  She went on to tell me that I looked healthy, natural and beautiful.  I could have hugged her.  Actually, I think I did.

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

SB: Nope.  I’m actively searching for my next challenge.

OL: Is there an event in your life that you can attribute to your success?

SB: My accident is what kicked everything off – and once I saw progress I was hooked.

OL: What is a quote that inspires you?

SB: If you don’t focus on your booty, no one else will

OL: Is there anything else you would like to share to help empower other women?

SB: I think women get overwhelmed when they think that in order to succeed in fitness they have to change everything — start working out hard, lifting heavy, measuring and weighing food, buying supplements…. but I want women to know they don’t have to jump in at that level.  If you’re just starting out, start slow.

Pick something you know you can change and tackle it.  Kill a bad habit.  Create a new good one.  I still consider myself a newbie in this process.  I don’t lift as heavy as a lot of the OL women do.  I don’t weigh my food and I don’t have exact macros I’m trying to hit every day.  Maybe one day I will get to the point where I do those things, but for now I’m satisfied with the positive changes I’ve made, and I’m moving forward at the pace that works for me.

The menstrual cycle has 4 phases:

1. The menstrual phase begins with your day 1 of menstruation. This is when the hormones estrogen and progesterone temporarily stops production which signals the brain that there was no pregnancy.

Absence of pregnancy triggers the brain to begin production of the follicle stimulating hormone (FSH).

2. The proliferative phase also called Estrogen phase starts with the increase in FSH that help in the maturation of the ovum or egg cell and thickening of the endometrial layer of the uterus.

Once the ovum is mature it begins to secrete estrogen, then another signal is sent to the brain halting FSH production which therefore initiates the luteinizing hormone (LH).

3. The secretory phase also called progesterone phase begins with the increase in LH that aids in the release of the mature ovum, ready for fertilization. Once the ovum is released from the ovary it leaves a structure called corpus luteum that secretes progesterone which is as important as estrogen in the anticipated pregnancy.

The ovum will live for 24 to 36 hours to wait for possible sperm fertilization. If ovum and sperm union is successful the cycle will continue in this stage followed by the fetal development for a period of 9 months.

This phase marks the start of your pre-menstrual syndrome (PMS) where you will feel nauseated, irritated, breast swelling and craving for foods.

4. If pregnancy however is not successful the ovum will die and the corpus luteum degenarates and marks the pre-menstrual phase. All the hormones will drop and temporarily stop production which is associated with the PMS manifestations of mood swing and minor depression.

The endometrial layer of your uterus will start to shed; this gives you the cramps and feelings of being bloated and abdominal pain. Once this phase is complete it will begin another cycle marked by another menstrual bleeding.

So if you want to know the safe period not to have a pregnancy, that is the pre-menstrual phase and if you and your partner are seriously considering having a baby the target phase is the secretory phase. This ruling however is assuming that you have a regular cycle meaning your menstrual flow begins after the same number of days.

If you meet Gwen Brumfield, you would think she was born running. This athlete who used to run marathons has turned into quite a figure sensation. With three competitions under her belt this past year, Gwen sees no limitations in her ability to succeed.

Growing up in an active home and having unconditional support from her family, Gwen is driven each day to meet and exceed new challenges. If you are every feeling a hint of doubt, just talk to Gwen.

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Gwen Brumfield: I was born in Washington, MO and my sisters and I were raised in the small town of Union, MO.  In 2002 I moved to Columbia, MO for college and never looked back. I knew that I would never move back home and was prepared to make Columbia my permanent residence.

I met my now husband, Travis, at the Gold’s Gym in Columbia in 2005, bought a house and got married in 2008. Columbia, MO was not officially my home… that was until about a month ago when my husband got a new job with University of TN-Knoxville. I have now lived in Knoxville, TN since the end of May 2010.

OL: Was your family health-conscious growing up? If so, how did this affect your views as an adult? If not, when did you decide to make changes?

GB: My family was for the most part health-conscious, but of course there is always room for improvement.  When I was younger my dad worked nights and my mom stayed home with my sisters and me.  We didn’t have the luxury of ordering pizza or going out for ice cream.  We lived in the country—it was a 15-20 minute drive to any kind of civilization!  So, I was not around the fast food places and convenience stores like most kids.

My mom sometimes would surprise us with homemade doughnuts on a Saturday morning, or let us eat a tiny bowl of chips on a Friday night while watching Dukes of Hazard, or make us milkshakes on a hot summer day.  We ate simply.  As we got older and started having sleep overs our “fun food” became making chocolate chip pancakes on Saturday morning…man those were good!  Not being around all the crap food molded me into a health conscious adult.  I was 22 and living in Columbia before I ever had a pizza delivered to my door.

Growing up in the country we didn’t have all the cable television channels and access to tons of tv shows so we were always outside DOING SOMETHING!  We would be out the door at sun up and back in for dinner at sun down. That’s just the way it was.  I hated being so far away from my friends, but now that I look back on it I am so grateful to my parents for giving us such a well-rounded childhood.

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

GB: This is a tough one… I have 2 that both take the cake.  Running my first (and probably last) marathon in 2008 was a HUGE achievement for me. I started doing distance running when I was younger (living in the country that’s really all you have to do) and worked my way up to doing half-marathons.

Finally, I decided that I was going to set a goal to run a full marathon before I turned 30.  I ran the Country Music Marathon in Nashville TN on April 25, 2008 one day before my 30th birthday!  I completed my goal by the skin of my teeth, but at least I did it!  I didn’t do it fast but once I crossed that finish line the feeling of pride took over and I knew at that moment that I could do anything I set my mind to. That’s when the flood gates opened and the thoughts of figure entered my mind.

My first figure competition was the Kansas City Gold’s Classic in September 2009.  I placed third in both my divisions.  My second competition was the Gateway Naturals in O’Fallon, MO in October 2009.  I placed first in the novice short division and won novice overall!  I could hardly believe that just one year ago I was running a marathon and here I was winning my figure division…it was an amazing experience.  Again, I knew at that moment that NOTHING is impossible if you BELIEVE.

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

GB: I have always been active: running, hiking, biking, etc.  The day I learned to ride my bike is the day GOD lit my internal “go get’m” torch.  I rode my bike on every country road I could find.  When I got to junior high I loved gym class.  I was one of those weird active kids. You don’t find those anymore because they are all holed up in their rooms playing video games.  I played softball all through my teenage years and in high school I never participated in the school sports because I had to work but I still ran and biked anytime I had the chance.

The first time I stepped foot in a gym I was probably 19-20 years old.  A YMCA had been built in a neighboring town and once I started going and got a feel of those weights it was game on.  I was hooked.  I taught classes, I worked in the fitness room, I lifted, I swam, etc.  It was my calling.  Fitness was to be a part of my life and from that day forward I knew that I had found my passion.

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

GB: My family, God love them, they are VERY supportive.  I am their “little miss fitness.”  My husband tells me that he has never been so proud of me as the night he saw me walk out on that stage for the first time.  My mom AND my husband had tears in their eyes after that first competition. To have that kind of love and support means the world to me.  There is no greater feeling than that of unconditional love and that is what I receive daily from my family.

Most of my immediate family and even some of my in-laws have been to the majority of my competitions.  That’s HUGE!  I am so blessed.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

GB: LIFE!  Life gets in the way sometimes but I have to keep reminding myself that I am a strong woman and God does not give trials to the weak of heart.  I don’t like to think of what I eat as my “diet”.  I think of it as my nutrition plan.  I plan to eat my chicken and asparagus because it benefits me in so many ways; compared eating on a whim and without intention.

BE INTENTIONAL…that’s the main key.  The body can and will do amazing things if given the right opportunities.  FOOD and TRAINING are just two of those opportunities.  There are always going to be challenges, again, that’s life.  I stay focused on what is important.  I read a positive quote every morning and expound upon that quote throughout the day.  I use these quotes to motivate me and keep me tuned in to what it is that I’m working towards.

I also love to learn. Learning how and what to do to help transform the body into a better, stronger, faster machine — that’s athleticism.  I strive to be the best athlete I can.

OL: Where do you see yourself in the future of fitness?

GB: At this point I really don’t know.  Going into the figure competitions I just wanted to do them for the bodily transformation but what ended up happening is that I transformed my mind.  I see things differently now.  Even if I never get on stage again my “future of fitness” attitude will still be present.

Why?  Because at 50-60-70 years old I will have a quality of life that surpasses most people’s due to the fact that my fitness has been a top priority for my whole life!  My passion for fitness has always been and will always be a part of me..no matter where I am on this earth.

OL: What is your favorite clean eat?

GB: Oh, geez, I have too many!  I love to experiment in the kitchen so if I can only pick one then I would have to say baked cajun chicken with roasted red pepper, asparagus and broccoli.

OL: Do you have an irresistible cheat?

GB: Anyone who knows me knows that I am a SUCKER for nut butters!

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

GB: LEGS LEGS LEGS!!  I love how powerful I feel while doing the lifts.  Some of my favorite exercises are deadlifts, front squats, Bulgarian split squats, and the like.  Here lately I have been doing more Olympic lifts while focusing on more Crossfit workouts.  I like to experiment and try knew things to keep my body guessing.  I am not one to lolly gag in the gym.

OL: What do you do for peri-workout nutrition?

GB: I usually train in the morning so M1 for me is usually an egg white omlet with veggies and various berries.  Sometimes I will throw oats in the mix but here lately I’ve been eating more Paleo and so far I’m loving it.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

GB: I take the basics:

Multi-vitamin
Calcium
FO’s
Glucosamine
Used to do whey powders but have dropped that out to be more intentional with Paleo eating

OL: What is the best compliment you have received since you started training?

GB: Many people can’t believe that for as little as I am that I can lift as much as I do   I’m a “little powerhouse” evidently!  Or, as my oldest sister likes to say, “She’s a brickhouse!”

My trainer is super proud of me and was pretty emotional after my overall winning in 2009….that was a huge compliment in not so many words.

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

GB: On September 27th, Travis and I will celebrate our second wedding anniversary!

OL: Is there an event in your life that you can attribute to your success?

GB: No, other than just waking up and starting each day with a purpose and with intent.

OL: What is a quote that inspires you?

GB: Those of you who know me know that I love quotes.  Here’s one that always sticks with me:

“To give less than your best is to sacrifice the gift” ~Steve Prefontaine

OL: Is there anything else you would like to share to help empower other women?

GB: Once you tell yourself that you can’t do something then it makes that something harder to overcome.  You can do ANYTHING if you have the right mindset!  There is always going to be the fear of the unknown but why live life in that constant fear?  You won’t know what you’re capable of until you try, and even then, if you’re not good at it, practice it.

When I first started training I didn’t know as much as I do now, and I don’t know now as much as I will in ten years.  Our bodies are capable of more than we think; it’s our minds that hold us back.  Don’t let your mind hold you back from achieving your goals!

I remember my younger sister telling me how creepy it was when total strangers would grab her belly in stores etc. when she was pregnant. Now regular site reader, world traveller, and cheese/chocolate aficionado, Lieke updates me on the “enjoyment” of having her body on public display. From the WTF? files…

Have you experienced similar bullshit? What’s up with this? Let’s hear your comments!

I’m 6 months pregnant and already a crappy mommy. How’s that for a new record?

I’ve just turned 40. I’m pregnant because I wanted to be, thankfully without any external assistance (apart from the one you might expect), and in damn record time too. I’m healthy and active, I try to work out 4-5 times a week according to the Gospel of Squat, and yeah: I do that with all necessary precautions and adaptations to accommodate my ever growing bump.

Truth be said, it was already kind of there because despite of being healthy like a pig, I’m also a bit overweight according to most standards, even after losing 25 pounds last year. Apart from the occasional, not even weird craving I usually don’t give in to (crisps and ice cream), I try to eat healthy stuff I cook myself. And I feel fit and great.

SO WHY THE HELL AM I ALREADY MADE OUT TO BE A CRAPPY MOMMY-TO-BE?!

For many people, being pregnant means being in a state worse than physically handicapped.

It apparently also means abstaining from any (let alone strenuous) exercise. Eating “ well” is highly recommended but can be anything from stuffing yourself because you’re “ eating for two” to counting every single damn calorie you ingest.

Also recommended by my army of apocalyptic friends and family: sitting around and not moving at all for 9 months. They even research the internet on my behalf for any scary pregnancy condition I (or the baby) might attract because of my lifestyle.

I’ve been having fun collecting insane advice about my ever-growing bump:

1. Do you drive?! (5 times)
2. You shouldn’t work out AT ALL! You might drop the baby (umpteen times)!
3. Do you swim?! (+ lots of dirty looks on the beach from older women why think I’m behaving irresponsibly)
4. While swimming: (screeching voice from the shore): YOU! HEY YOU! Who, me? YES, YOU!!!! GET OUT OF THE WATER NOW! Are you talking to me? YES, YOU!!! GET OUT! NOW!!!!! But why?! (thinking: sharks? Tsunami? WTF?) THE WATER IS DIRTY! IT’S UNHYGIENIC!!!! (look down: crystal clear, fishes dancing around my toes…)

Well, dear friends and family, I am just not buying into that shit.

Instead of listening to you I:

1. Consulted my physician/gynecologist and guess what: OH HORROR! He gave me the green light to go on with, training, eating and living like I was a normal person, barring any pregnancy complications, in which case (duh!) I should consult him again.
2. Talked to my PT, who adapted my training program and food recommendations to fit the bump.
3. I (sometimes smiling, sometimes grimacing with gritting teeth) pointed out the above to anyone trying to persuade me that “what everybody says” was actually better advice.

And guess what: they shut up.

So, for all of you ladies in the same situation as me: keep up the good work as it’s only going to benefit, not harm you; do what you have to do, want to do and can do, using your physician’s advise and your own common sense.

• Listen to expert advice and your body, and say screw you to anyone else.
• Kiss your partner and thank them for caring.
• Nod to your mom and do your own thing.
• Smile at your friends and say: thank you, I’ll think about it.
• And beat up anyone else on the useful pretext of “ pregnancy hormones” .

By setting attainable goals and pushing herself to do greater, grow stronger, and work harder, Drexel has quickly become a great name in female natural bodybuilding. It was my pleasure to get to know Drexel, and here is what she had to say:

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Drexel Long: I was born in Philadelphia, but traveled the world because my dad was in the army. I currently live in Houston, Texas.

OL: Was your family health-conscious growing up? If so, how did this affect your views as an adult? If not, when did you decide to make changes?

DL: Yes, my family was health conscious while I was going up. I’ve always been an athlete, since elementary school.

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

DL: My greatest fitness/health accomplishment was competing as a Pro in three natural drug free federations. It was a great accomplishment because not too many people can say they’ve done the same.

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

DL: Yes, I was active and an athlete as a child. I’ve been playing sports since elementary school. I started running track in seventh grade and stopped in 2000. I also played field hockey in High School. I took one year off before getting into bodybuilding.

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

DL: Yes, my family is very supportive of my goals. They support me in my competitions by attending or helping financially.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

DL: My biggest challenge with my fitness and dieting goals would have to be early morning cardio and eating the same foods over and over again. I stay focus by remembering I am trying to look my best the day of the show.

OL: Where do you see yourself in the future of fitness?

DL: In the future I see myself as a working sports model and a host for different competitions and fitness related events, as well as a competitive Crossfit athlete.

OL: What is your favorite clean eat?

DL: I love turkey and rice meals.

OL: Do you have an irresistible cheat?

DL: I love oatmeal cookies and brownies.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

DL: My favorite workout day would be any day I train arms, shoulders and back. I love working those out. I normally do 3-4 different exercises, either straight sets or supersets — 15-20 reps or until failure.

OL: What do you do for peri-workout nutrition?

DL: Pre-workout nutrition I eat a carb meal or drink a carb drink.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

DL: My favorite supplements are BSN Synthia 6, Hyperbolic, Karbolyn, Liquid multi vitamins, Liquid glucosamine, Body By Vi’s Vi-Shape protein shake and NEURO energy drink.

OL: What is the best compliment you have received since you started training?

DL: That I’m an “inspiration to others.” Also, when women recognize me because they saw me online or in a magazine.

OL: Do you have any websites, blogs, or event dates you would like to share or promote? (even personal dates can be shared such as weddings, births, anniversaries, ect).

DL: I have my personal website, here; and my 90 day fitness challenge site that anybody can join, here.

OL: Is there an event in your life that you can attribute to your success (birth of a child, health scare, ect)?

DL: There isn’t an event in my life that attributes to my success. I’ve always been an athlete and never gave up. Giving 100% in anything and everything I do and always have reachable goals.

OL: What is a quote that inspires you?

DL: I have a lot of inspiring quotes, but “If you have it flaunt it,” is my favorite.

OL: Is there anything else you would like to share to help empower other women?

DL: Get in better shape for YOU. You don’t have to compete to show your hard work. If you compete, compete for yourself, not the judges, and don’t let places make you who you are. YOU make the federation; it does not make you. Don’t let yourself go, stay in shape.