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Letter from
The Publisher The Fit and FABULOUS OVER 50 Issue Power, persistence, and femininity
In this fourth issue of BodyScape Magazine, I am so excited to showcase this special edition featuring my work with some ladies that I consider to be QUEENS in their own right. Working with these amazing ladies over the age of 50, with established families, careers, knowledge and wisdom was very fulfilling and inspiring to me. Each one, in their own way has taught me something new, or, maybe a perspective to see from a different angle. Anyway you slice it, it’s so cool that we were all brought together to enhance enhance each other’s work. As we expand the reach of BodyScape Magazine, you will begin to see influence from new writers and advertisers. There are so many amazing brands out there that we are more than happy to join forces with. Kudos to you small business owners expanding your reach and making it happen! One of the purposes of this magazine is to showcase not only my work, but what my clients have worked so hard for. This is the issue that showcases these fit and FABULOUS women over 50 years young that have become an inspiration and an influence in social media and the fitness industry. Here are some of the articles we have to look forward to in this issue: ~Cover Model, Susan Hoff speaks about her career, and how it’s lead her in to the fitness industry ~Writer Scott Keppel speaks about “leveling up” your game plan and your strategies in life!
Publisher: SARAH LYONS
Editor-in-Chief: MIKE LYONS
Art director & Creative Solutions: Rajpoot Talib
Associate Editor: Anil Madhwani
Contributing writers Issue 4:
Scott Keppel
Allison Pynn
~’Beauty tips from the Pros’ featuring Allison Pynn’s expert advice on seasonal makeup trends @BodyScapeMagazine
We would love your input on future article ideas and suggestions. We are currently booking photo shoots for future issues of BodyScape Magazine. We have location shoots planned with Sarah Lyons of PictureGroove Photography scheduled for features in upcoming issues. For further info, please email info@bodyscapemag.com
/BodyScapeMagazine www.BodyScapeMag.com
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Letter from
The Editor
Hi. My name is Mike Lyons and my claim to fame is that I’m Sarah’s Dad. She has me listed as editor in chief, although I wish she’d drop the “in chief” part. Too pretentious, If you ask me. Besides with the editor in chief part, that puts more pressure on me to be chief. Too much to live up to. Anyway, I was in the newspaper business for 35 years and taught journalism at East Tennessee State University. I managed to pick up a couple of national awards during that time. One was for feature writing and the other was for photography. It always helps if you are in the right place at the right time. The photo just takes care of itself. Just point and shoot and hope the tech in the photo lab can save it. I’m dating myself by placing what I’ve done in the dark ages before Digital Photography and Photoshop. Sarah does a great job with those, don’t you think? I spent most of my time on the News Desks at The San Francisco Examiner and The Seattle Times. I also was the managing editor of a daily paper in Tennessee. My main responsibility, though, was editing what we wanted to get in the paper. I’m pretty sensitive to reporters’ massive egos. I was one and felt like starting World War III with the editor if anything was changed. Heaven forbid if I changed one little, teeny comma. You’d think hell would freeze over and that by changing that comma, I’d completely butchered the story. My main role at BodyScape Magazine is to prepare stories that you submit to Sarah for publication. There’s nothing personal if I edit a story. I’m only trying to make the writer look good and more often than not save them the embarrassment of a major mistake. So, if you do pitch a story to Sarah, just know that it will be treated with the TLC it deserves. Send us an email to mike.c.lyons@hotmail.com
@BodyScapeMagazine
/BodyScapeMagazine
www.BodyScapeMag.com
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Model: Tania Clark www.picturegroove.com
Table of Contents Page 10 - Fit and Fabulous over age 50! Models Pamela Denise Tania Clark Susan Hoff Linda Mitchell Suzie Tjarks Photography by Sarah Lyons www.PictureGroove.com Page 12 - Pamela Denise, mother to twins, WBFF Diva Page 26 - Tania Clark, wbff pro and paleo princess! Page 38 - Beauty tips from the expert herself, Allison Pynn on how to achieve those holiday glam looks Page 40 - cover model feature Susan Hoff. Boss Babe, Philanthropist, Queen www.susanhofffitness.com Page 56 - Writer and super trainer Scott Keppel speaks about how to “Level-Up� your body AND your mind with simple daily practices. www.scottstrainingsystems.com Page 60 - Linda Mitchell owner of Chikfit Studio and fitness competitor Page 70 - Suzanne Tjarks, wbff pro athlete Page 76- 70+ and Fantastic By Bodyscape Magazine Editor, Mike Lyons
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@pamela_denise_fitness_journey Pamela Denise
Photography by Sarah Lyons www.picturegroove.com
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FEATURE
PAMELA DENISE
“At the end of the day, it’s not how far you fall but
how high you bounce”
City you’re living in, and where you’re originally from I am currently living in Tulsa, Oklahoma. I am a Sooner Girl born and bred but have lived away before coming back to my roots. I have lived in Scottsdale, Arizona and Las Vegas, Nevada.
home, I have learned so much about myself through helping others enjoy their best life.
I’m a business development coordinator for the largest senior living company in the United States. I actively pursued this position after losing my aunt to Alzheimer’s a year ago.
When you are intimately connected with other people’s dreams and goals, you have to be a great listener in order to help facilitate those plans. My Bachelor’s Degree is in Business Marketing and later pursuing interior design has taught me that we are our own brand regardless of what we are doing. Those two bridge my entrepreneurial spirit with creativity. I have learned through life’s trials and tribulations that being as authentic as possible but still maintaining my own private integrity is the best path for me to achieve balance.
I work every day to help families navigate this devastating journey and send a message about what one of the most vulnerable segments of the population deals with. Witnessing the aging process and working to make a difference for others has definitely shed light on my own journey to work towards aging with strength and turning back time. I see both ends of the spectrum every day.
When we try to be someone we are not, or start trying to mold ourselves to fit the ideas of others we lose ourselves. So as I move forward as a mother to twin teenagers I have to ask myself what is the message I am sending to them? It is a message of living a life with no ceiling. Never to allow the constraints of the society we live in to limit their dreams or goals.
About me
There are always opportunities even in the worst of circumstances. But if you are not aware of who you are, those opportunities will be missed.
What is your occupation?
I am a 54-year-old single mom of twins, one boy and one girl who recently became teenager. After years of infertility, I was blessed with two amazing miracles at the age of 41! Luckily, I have never allowed those limitations or social perceptions to prohibit my growth physically, emotionally and mentally. I am a woman who needs to express her creative side and previously enjoyed careers in the cheerleading industry and interior design. Whether it be in coaching young people, choreography or helping a family create their dream
Special skills I am a writer. My writing is another creative outlet that enables me to express myself. I write children’s books, mainstream fiction and song lyrics. I grew up playing the guitar and singing. I am a closet karaoke singer with a secret fantasy of being a country music star or winning song of the year as a songwriter!
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Model: Chelcea Davis www.picturegroove.com
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You are never too old to dream, so dream big. I am also a tumbler. I can still tumble and will always do a tumbling run every year just to prove I can. What are some of your hobbies? Because I love music, I love to dance. I consider myself to be a self-taught accomplished swing dancer. I am also a Christmas tree aficionado. I can decorate a tree as if it were meant to be in the window display at Macy’s. It is a lifelong passion and I still have some of the decorations I purchased at the age of 20. You connected with Sarah Lyons of PictureGroove for some shoots prior, and leading up to this one. How did that come about? I have admired Sarah Lyons work for such a long time. You can look at any of her shots and you can see that the beauty within each of these women radiates through her lens. She is able to capture their inner essence and bring it forward for us all to enjoy. She illuminates each woman’s power. We were scheduled to shoot during my first ever WBFF show in Los Angeles in 2016. However, the weather had other ideas and due to extreme delays in travel, we were unable to connect. So, that made our collaboration all the more sweeter when we managed to get everything right at the WBFF show in Oklahoma. By then, I had really grown as a fitness competitor and as a woman over 50 pursuing this journey of living my best life. We were able to seriously discuss the message I wanted to send through the pictures and what I was hoping to accomplish with the photos and work towards the common goal to inspire other women to know what is possible.
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What was the highlight of your shoot and why? The highlight of my shoot was the connection of the vision. Sarah took the time to listen intently and then give me feedback based on how she wanted to change up our shoot to really capture this woman of strength who had overcome so many setbacks in life yet came through it all. When I saw the raw images in her camera as our shoot progressed over several hours, I realized that she was getting out of me what would empower not only myself but others. It was a very humbling experience to literally expose myself in a way that is sexy, strong, fierce and still feminine and soft. Her talent is a gift that when given to others, remarkable things happen. Fit and Fabulous over 50 is definitely something to be very proud of. How do you feel about being a featured model in the Fit and Fabulous over 50 issue of BodyScape Magazine? I talk so much to my children about dreams, goals, hopes and working for what you believe in. So for this opportunity to be presented to me is truly a dream come true. Often, what we say to others is sometimes secretly not we believe ourselves. To have Sarah believe in my message as a positive way to influence others and empower them is such an honor. To have these images grace the pages of BodyScape Magazine and be forever captured in time fillsmy heart with incredible gratitude. I am grateful for the platform to inspire. I am grateful for the recognition and grateful that others may be inspired to pursue their best life through witnessing my journey.
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Name a few things people would not know about you. Well, I am a huge sports fan (although if you follow me you would find that out). My team is the Oklahoma Sooners and I will stop everything during football season to watch them play. I am also a dirt track racing fan and grew up riding dirt bikes, go carts etc. So, I like to drive fast. If you could change anything in your life, what would it be, or would you change anything at all? I think if I could change anything it would be to
learn to say “no” to others earlier in life. It took me a while to actually “choose” myself and once I did that everything changed. If you do not value yourself then no one else will and you never want to be found on the discount or markdown table. You are not discount merchandise. What is your favorite movie of all time and why? I am a dreamer always and forever. My favorite movie goes all the way back to childhood and it would be The Wizard of Oz. Even though I didn’t get the true message when I was so young,
I learned through life that when she says that Dorothy had the power all along, it is so very true. She searched far and wide and met amazing people who could support her but not give her the answers either. Only you have the power within you to create your best life so, follow the Yellow Brick Road because it is your path, not mine or anyone else’s. But, wear the heels, darling. An interesting fact — my interior design studio was called Ruby Slipper.
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What advice you can give to anyone contemplating doing a photo shoot? I would advise anyone to be prepared with your vision but be open to Sarah’s expertise because if you are not open to seeing yourself through her eyes or lens you may miss seeing the woman within you. Also, be confident, be brave and be willing to drop the veil and expose your true self. That is you most beautiful side, the authentic you. Favorite Quotes? “Everyone shines, given the right lighting. For some, it’s a Broadway spotlight, for others, a lamplit desk.” — Susan Cain, Advocate for Introverts “At the end of the day, it’s not how far you fall but how high you bounce.” — Sheila Wellington, business leader. “You can’t be that kid standing at the top of the waterslide, overthinking it. You have to go down the chute.” — Tina Fey, comedian @pamela_denise_fitness_journey Pamela Denise
www.BodyscapeMag.com BodyScape Magazine is for everyone who is in to a “health conscious lifestyle.” Founded by Sarah Lyons of PictureGroove Photography, the magazine showcases her work, and her extremely flexible style of shooting. In each issue we feature everything from how to monetize your brand in the fitness and other industries, to beauty tips from the pros. Our issues are geared towards everyone who wants to better themselves and live their best life, showcasing it all through Sarah’s lens.
Ordering copies - If you would like to order either a high end print copy, or a digital downloadable version of BodyScape Magazine, you may do so at www.BodyScapeMag.com Being published in BodyScape Magazine - Sarah is currently building her shoot schedule for 2019 for BodyScape Magazine. Please email info@BodyScapeMag.com if you are interested in setting up a shoot, and possibly being featured in BodyScape Magazine. Editorial Features - If you are a business owner and wish to promote something, we would love to feature it in an article or advertisement in BodyScape Magazine. Please email us at info@BodyScapeMag. com on how to get started. FaceBook and Instagram Ads - We will promote your business online at our BodyScape Magazine FaceBook and Instagram pages to all of our fans. Splash pages - A full size ad on BodyScapeMag.com to advertise your business. Email blasts - Send your ads out to our readers with a growing list of subscribers
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@taniawbffpro Tclarkwbffpro
Photography by Sarah Lyons www.picturegroove.com
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FEATURE
TANIA CLARK
“Life is a story,
so what will be your story as you look back on it one day?” City where you’re living and where you’re originally from Birmingham, Alabama Occupation in detail: Bachelor of Arts in Accounting. Current position: Senior Accounting Manager with the same company for 19 years. Special Skills: I specialize in Paleo nutrition. What are some of your hobbies? Baking, reading, home decorating. You connected with Sarah Lyons of PictureGroove for some shoots prior to, and leading up to this one. How did that come about? My very first shoot with Sarah was at the WBFF Worlds Show 2014 in Las Vegas. I was so nervous since this was my first shoot. Sarah instantly made me feel calm and comfortable and guided me through the entire shoot. The best experience in front of a camera I could imagine. Sarah and I have stayed connected over the years and I was excited to schedule other shoots with her in Los Angeles in 2017, Atlantic City in 2017 and then last August at the Las Vegas WBFF Worlds. I always look forward to our shoots and we have the best time ever!
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What was the highlight of your shoot and why? The highlight was where we shot. Each shoot felt more comfortable as we went along and I learned so much from Sarah each time. Also the wardrobe selections that she brings to each shoot are fabulous. I am not the best at picking out clothes for photos! For me, I stress too much about what looks best. So, I depend on Sarah to pick the right things for me to wear and we are ready to make some great photos!
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Fit and Fabulous over age 50 is definitely something to be very proud of! How do you feel about being a featured model in the Fit and Fabulous over 50 issue of BodyScape magazine? First I want to thank Sarah for this opportunity. To work with her is an honor on it’s own, and then to have a feature in BodyScape Magazine is an extremely proud moment and I feel very honored. I hope to inspire and help other women my age to reach their fitness and health goals. It’s never too late to make changes in your life! Name a few things people would not know about you. I have two dogs that I adore. Lili is 12 years old and Molly is 11 weeks old. She’s a new addition to the Clark family. I am a big homebody. I’m at home if I’m not at work or the gym. I love to watch old movies. They don’t make them like they used to anymore.
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If you could change anything in your life, what would it be, or would you change anything at all? I would not change anything. I grew up very poor, but in a happy and caring home, during my childhood. Everything I worked for, including my jobs, successful career and the decision to compete, comes from learning that hard work pays off. Most importantly I learned to stay positive especially during the setbacks. I believe struggles create strength in a person over time and you learn from past mistakes and not to make them again in the future. I also feel as you age you gain some wisdom from all of life’s challenges. I am proud of my accomplishments and am able to overcome many obstacles that life always throws my way. What is your favorite movie of all time and why? “The Natural” — I loved the main character Roy’s (Played by Robert Redford) comeback. No matter how many years of not playing baseball due to an unfortunate and violent injury, he was determined to pursue his dream of becoming the best professional baseball player his father had dreamed for him when he was a child. This classic movie is such a great message to never give up on your dreams!!
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What advice you can give to anyone contemplating doing a photo shoot? Just be yourself, relax and enjoy every moment. Let your photographer guide you through the process and the shoot will best the best experience ever. When you get to the location, soak up the environment and get your mind and mood ready to create some amazing photos. Also get plenty of sleep the night before. Posing is exercise, and you also want your face bright and beautiful for your special day. I love working with Sarah and listening to her ideas. I always look forward to shooting with her again. Favorite quotes? “Laughter is the best medicine.” “Success doesn’t come from what you do occasionally. It comes from what you do consistently.” “Believe in yourself and you will be unstoppable.”
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How to perfect your Holiday Glam! By Allison Pynn MAKEUP * HAIR STYLING * BODYPAINTING |
www.makeupaz.com
It’s the HOLIDAY SEASON and I know the first thing on your mind is... How am I going to do my makeup?! Such pressure! (not really... its just fun to think about). Do you rock the traditional red lip, glitter, or smokey eye? I have your perfect answer here...ALL OF THEM!!! Don’t be scared. I’m all about sex appeal with class and these simple steps will explain how to incorporate all the traditional holiday glam without looking overdone- so easy!
Red lips! Choose either a blue or orange- based red lipstick (pro tip: stick with a matte shade so you don’t look overdone...matte=classy... glossy=sassy).
Step One —
Step One —
Apply your usual foundation and concealer.
Glitter- Anastasia Beverly Hills eye glitter + adhesive. MAC
Eye makeup: Apply a soft, neutral brown eyeshadow in the crease of your eye. Now apply a brown “chocolate” eyeshadow along your upper lash line and extend it past the outer corner of your eye at an angle (think “cat-eye”). Now apply a black eyeliner to the upper inner rim of your eye and the outer corner of your eye (be sure to the liner closely to the lashline). Time for glitter! Using a cosmetic adhesive, dab a drop of it to your lid & gently pat cosmetic glitter right on top (will take a minute or two to dry). Next, apply a full strip of fake lashes (if you prefer individual lashes, apply mascara first, then drop in a few individual lashes to the ends for that extra flutter). Apply mascara to your bottom lashes. To “holiday” your skin, add a drop of illuminator to your cheekbones, down the bridge of your nose & the inner corners of your eyes. Lightly dust on blush to the apple of your cheeks (& bronzer if needed). Fill in eyebrows as usual (be sure not to overdo- you don’t want to appear too harsh).
There is a perfect red for everyone- I promise! Swipe on your favorite shade and you’ve got that mega-classy Holiday Glam look (Warning: be prepared to be the hottest girl at the party)!
Dazzleshadow Liquid
Lips- NARS matte lip crayon it Anastasia Beverly Hills Liquid Lipstick Lashes- Ardell Beauty “Whispies” or individual lashes
Voila! You just nailed the EASIEST way to get that HOLIDAY GLAM LOOK, AND SHINE LIKE A STAR AT YOUR HOLIDAY EVENT! Let me know how you did! Did you nail it or still need help? I’d love to give you more tips or answer any of your questions. Message me on Instagram and be sure to include a picture of your Picturegroove Glam for a chance to be featured on mine and Bodyscape Magazine’s Instagram! Can’t wait to see your pics! @AllisonPynn
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@fantescagirl & @susanhoffwbffpro hoffsusan
Photography by Sarah Lyons www.picturegroove.com
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FEATURE
COVER MODEL FEATURE
SUSAN HOFF
*BOSS BABE
*PHILANTHROPIST
City where you’re currently living: Napa Valley, California USA and I winter in Honolulu, Hawaii What do you do for work in detail? I do a few things… Proprietress of Fantesca Estate & Winery www.fantesca.com an iconic winery and vineyard in Napa Valley producing a chardonnay, a pinot noir, a red blend and an estate cabernet; Principal of Oath & Grind www.oathandgrind. com a fitness, nutrition and fashion online company; an International WBFF athlete, competing at the Fitness Pro level; a Primal Health Coach; a NASM CPT, a mother of two adult children and most recently, a Mrs. Globe delegate competing for the 2019 Mrs. U.S. of A. Globe Classique Crown. You can follow me at www.mrsglobe.com/mrshawaiiglobeclassique What are your top three favorite aspects of competing? Training, getting stronger and “strutting my stuff” on stage with the younger women I compete against. It’s an honor at age 53, to competing against women age 35+ and looking the part. We understand you’re trying out the pageant scene! How is that progressing for you? It’s all so new for me. I’ll have to check back in with you as I continue to learn more about my role and philanthropic commitments as Mrs. Hawaii Globe Classique 2019. I just love that it is a monthly commitment to volunteer, train and represent the Mrs. Globe community. It’s more than competing on stage over a weekend. Stay tuned!
*QUEEN
Susan, How did you find yourself going from CCO (Chief Communications Officer) of a Fortune 100 publicly traded company to becoming a fitness competitor? What was this transition like for you?
It’s all about wine! My husband & I purchased a
small winery in Napa Valley in 2004 while I was still working my very busy executive schedule at Best Buy. I needed some quality me time to de-stress and take care of myself amid meeting deadlines, business travel, managing employees, raising children, building a new wine venture and of course being a loving wife. I vowed to carve out some time each day to de-stress and improve my health by investing time in myself. This turned into time in the Yoga studio, then in the gym lifting, then sprinkling in some outdoor cardio as well. I hired trainers to help me as I wasn’t a CPT at the time and needed the guidance. They helped me learn more about nutrition, coupled with my workouts and the timing of meals. Before I knew it, I was getting ready for my first bikini competition with Fitness Universe at the age of 45! I’ve competed ever since, and
I am now 53
years young competing with the “Best of the Best” Internationally on the WBFF Fitness Pro stage. I was awarded my WBFF Pro card at age 50 at Worlds in Las Vegas in 2015. I love that there are goals to set, and meet or preferably exceed, when you decide to compete - it’s really very similar to being an executive in a Fortune 100 company.
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What are your top three tips to staying youthful? You are walking around in your trophy, so take the time to make it shine. Workout. Find your passion and get your body moving. Eat better. Ditch anything prepackaged, white (bread, pasta, potatoes, etc.) or fried. I practice a Primal Lifestyle, enjoying a paleo-light diet including seasonal fruits and vegetables. Make your appointments. It’s all about your hair, skin and nails. Keep them beautiful and well maintained. You are your best investment! Do you have any favorite beauty products, and if so, what are they? Absolutely, Aveda Shampure + Shellac nail polish + Retin A facial cream + Sleep = Beautiful!
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Talk about your nutrition, and what works best for you? I’m obsessed with learning about nutrition. I’m a firm believer that what you fuel your body with shines through in your fitness, skin, personality - your outlook on life. I’m constantly tweaking my macros (Protein, Carbs, Fat) numbers to improve my health and physique. I’m a certified Primal Health Coach, an NASM CPT, and am in the middle of earning my Precision Nutrition Level 1 certification. I practice a Primal Lifestyle which I refer to as Paleo Light. I eat meat, in-season vegetables and fruits, and I even enjoy a glass of wine with a meal. I do not eat grains, nor dairy as I do not have the digestive tolerance to enjoy these foods. I have found through trial and error that I can easily slim my carbs, reaping benefits, but if I cut too severely back on my fat intake - I become “hangry” and my skin, hair and nails suffer. Everyone digests food differently, so taking the time to do trial diets with professional advice is a wise investment. We’re not getting any younger, your diet will need to evolve with your hormones. It’s all about balance!
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How do you feel about being on the cover of BodyScape Magazine? It’s such an honor! I’ve been featured in several fitness magazines… but never on the cover! What message do you want to send to women of all ages all over the world? Never say never! There is a time and place for everything and when you want something bad enough you can make it happen. It takes dedication, desire and the willingness to fail – get up and try again.
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What were the highlight of your shoots with Sarah? We know you’ve done a few! Sarah is a Rockstar photographer. I’m not kidding when I say this, she’s a former model, fitness instructor and has shot many incredible athletes, including Playboy bunnies, she knows how to set up a photo. My favorite thing about shooting with Sarah (and I do at least every few months) is her capability to shoot a range of looks. Some photographers only prefer bikini shots, or weddings, or landscape, or full body – Sarah captures the moment, helps direct the wardrobe and the modeling expression to capture just the proper look. My portfolio is so much more expansive since I started working with Sarah. She’s helped me grow as a model. I think every shoot gets better. Name a few things people would not know about you: • I’ve earned my WineMBA through the Bordeaux Business School (KEDGE) in France (2007) - graduating with distinction. • I was crowned Queen LXXXIV during Mardi Gras in New Orleans in 2017 for the 5th oldest parading Krewe – Krewe of Mid-City. • I’ve worked with the same strength coach, Donavan Almond, for 11+ years and counting. • I’ve been married to my hubby for 30 years in 2018!
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If you could change anything in your life, what would it be? I wish I had more time with my Mother. She died in 2001 at age 60 of Cancer. I was only 36 with young children. There’s not a day that goes by I don’t think of her. What is your favorite music? Your favorite food? It depends on what I’m doing. I have eclectic taste! Favorite food? It’s gotta be steak, frites, and a glass of Fantesca Estate Cabernet. 13.Advice you can give to anyone contemplating doing a photo shoot. Research your photographer, come prepared with an idea of the images you want to have, be direct about what you want, consider the advice the photographer and the makeup artist gives you, and enjoy the experience. Have fun!!! It will shine in your expressions and produce great results!
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What are some plans for your future, one year, five years, and ten years from now? Oh my! In the next year I plan to try my hand at becoming a “Pageant Queen” by competing in the Mrs. Globe U.S. of A. pageant in June 2019. In the next 5 years I hope to become a grandmother – our daughter is getting married in 2020. In the next 10 years, God willing… I’ll be 63; traveling the world, modeling, working out daily, and spending time in the vineyards with my husband. Not much of a change, just wiser and enjoying the life we have built together. I’m a lucky woman!
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LEVEL UP
your body AND your mind!
Scott Keppel Scott’s Training Systems http://www.scottkeppel.com http://www.scottstrainingsystems.com
It’s time to Level Up! In today’s world, there are not too many places you can go without seeing some sort of motivational, inspirational, personal development book, show, podcast, etc. I have listened to and watched my fair share. But how many of you are actually implementing the ideas you are exposed to? It can be difficult to know where and what to change; but by the end of this article I hope you are able to level up your fitness and personal life. I personally have used these steps. I have developed some of these. Others have come from some of my favorite podcasts, books and seminars. Level Up “Your Mind” I’m starting with your mind, because I believe once you get your mind right, the body will follow. Gratitude. Start and end your day with gratitude. I call this a gratitude sandwich. Each morning and evening while brushing my teeth, I go through as many items as I can that I am grateful for. Some of my regulars are: my wife, my children, my family, the fact I own my own business, my faith, etc. The Why. When you’re in a state of gratitude your mind cannot be in a state of negativity. What better way to start and end your day? You can’t control everything that’s going to happen throughout the day, but you can control how you start and end it. Block and shelf your tasks. Darren Hardy (who I personally enjoy listening to) suggests that you look at a task, schedule time to get whatever you can done (the block) and once that time is up or the task is completed put it off to the side (on the shelf) and focus on your next task.
The Why. We often go back and forth from task to task trying to multitask. Neither task gets done very well. Studies show that you actually are not as successful with either task when you are going back and forth. But focussing on an audio book, for example, will be easier than folding clothes because folding clothes doesn’t require much thought. If however, you were trying to listen to the audio book, while watching a movie you would not do either one well. Start your day off with a plan. One of the scariest things for myself as well as for many, is looking at a blank schedule. Now this may be great on the weekend or on vacation when you want to relax, but not when you’re in work mode. People who go into their day without a clear schedule tend to fill it with nonsense and are not productive. I’m not saying you have to be busy every minute, but if you want a break to watch TV, take a nap, read or whatever it may be, schedule that time and use the block and shelf concept. Do whatever task you’re suppose to at that given time and then go to the next one. The Why. Having your schedule written out before the start of your day (I write out my schedule on Sunday) will ensure you get those items done. Get it over with! Don’t get me wrong, I’m not suggesting you rush through anything. But if you have a task you are dreading, one that is critical and/or that requires your full mental capacity, schedule it earlier in the day. Studies show that as our day goes on and we make more and more decisions (this can be as little as what to wear, where to eat, what to eat, etc…) we get mentally fatigued and have a harder time focusing. By tackling that “difficult” task when you’re mind is fresh and before your day gets away from you, you will not only get the task done, but you will build up your confidence and sense of accomplishment for the day. If getting this task done as your very first thing is too challenging, try taking care of some smaller important ones and build up your decision-making confidence. These could be reading emails, texts, clearing out your junk mail, etc. The Why. You handle what’s important so the rest of
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the day you don’t “carry” the burden and you’re able to focus on tasks that are easier to manage. clients, my team and my family to use them as well. If they seem overwhelming, I suggest you choose one and stick with it for a couple of weeks. Make it a habit, then choose another to add. Get someone else on board or at least share with someone what you’re going to implement. We are more than 50 percent more likely to stick to something when we have an accountability partner. Not only will you be more likely to stick to the strategy you chose it also feels great helping others level up. Now that you have your mind right, let’s get your body leveled up! Move Daily! According to recent guidelines, as adults, we should be getting a minimum of 30 minutes of daily activity. I personally feel this is too low. I believe we should all get 60 minutes of physical activity daily. This does
not mean, you have to go all out every day or even make it to the gym daily. Activity includes: a walk, stretching, bike ride, hike, etc. The Why. Physical activity releases endorphins. Endorphins make us happy. When we’re in a state of happiness we cannot be in a state of negativity and we are able to make better decisions. HIIT it! If you’re already active daily, great! Now let’s get you burning some serious fat and getting the most out of your workouts. HIIT (high intensity interval training) has been shown to burn more fat and more calories than steady state workouts. In addition, HIIT workouts also burn more calories after the workout. A condition called “EPOC”. HIIT workouts can be done with cardio and/or weight training. A sample cardio workout would be: Warm up for 5 minutes (heart rate 70-80 percent) then go intense for 30-60 seconds (85-95 percent) recovery 1-2 minutes and repeat ending with a 5 minute cool down (70-80 percent). You should complete as many rounds as you can bringing the total workout to 30-45 minutes.
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These workouts will vary based on your current fitness level. Always consult a physician before starting any exercise plan. A way to use HIIT when lifting, could look like this: Start with a dynamic warm up to prep you for the workout. These include bird dogs, scoops, windmills, Frankensteins, etc. You should foam roll for 3-5 minutes as well. After warming up, you choose a lifting exercise (dead lifts, for example) then go directly into squat jumps (with no rest) then hold a plank for a minute. This is called a Giant set (more than 2 exercises) or you can superset (2 exercises in a row). Choose one that is more of a strength movement (presses, deadlifts, squats, pull ups, etc.) then choose one that will get your heart rate up (jumps, burpees, mountain climbers, etc.). Lift weights! If you’re a female and you’re worried that you’re going to get too big, don’t! As a woman, you produce a greater amount of estrogen than testosterone (the muscle building hormone that men produce) so it’s very difficult for you to get “big.”. Lifting weights will help build lean muscle mass (1 pound of muscle is three times smaller than a pound of fat). Muscles burn more calories than fat (up to four times the amount) so the more lean muscle you have the more fat calories you’ll burn. Lifting weights will also help you stay strong, reduce your risk of osteoporosis and help with posture and stability. If you’re new to lifting, start off with lighter weight and shoot for 15 or more reps. More reps will help build tendon and joint strength while helping you get better with the form and reducing your chance of injury. If you’ve been working out and you want to Level Up, know that fewer than six reps help with power and absolute strength; 6-12 reps are ideal for muscle hypertrophy (increase muscle size) and strength. You should not lift fewer than six reps if you have not gone through the 6-12 phase for at least a month. Level Up: Nutrition! Fuel yourself properly. You cannot work out on a poor diet. It is too difficult to tell you how to eat (without knowing
your age, height, weight, goals and current fitness level. But these tips can help you do Level Up. Reduce refined carbs and sugars. Sugars spike insulin levels. When insulin is present, our body wants to store fat and inflammation is increased. When inflammation is up, the chance of illness and injury increases. None of these are great for us. You don’t have to say goodbye to baked goods, fruity drinks or fried foods. You should reduce the amount you’re having to no more than 10 percent of total calories a week from any of these types of foods. Watch the alcohol. The amount of alcohol your body can absorb before it becomes an antinutrient (you’re body cannot function until your liver has processed it). So, all the calories are going to be come stored fat and will vary according to gender, weight, height, etc. Typically women should only have one to two drinks and men, two to three. A drink would be equal to one 12 ounce beer, one 8 ounce glass of wine or one shot of alcohol). Moderation is the key. Drink more water. When we wake in the morning, we are dehydrated. Dehydration leads to lack of energy and mental clarity. Drinking a glass of water (adding a little lemon and sea salt gives it even more of a benefit) will get your body primed for the day. I suggest people drink at least one-eighth of an ounce per pound of body weight. This will vary based on physical activity, age and environment. Eat your veggies! Veggies are packed with minerals and vitamins. Whether you need to level up mentally, physically and/or nutritionally start today! Choose one in each category, get someone to level up with you and start living your best life. You don’t have to change everything at once, but if you want to change yourself, you have to choose and do it. These tools while useful and guaranteed to help you get to the next level will only work if you are consistent. A hammer is just a tool, but when used properly, it can help build virtually anything.
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@chickfistudio chickfitstudio www.chickfit.me
Model: Linda Mitchell www.picturegroove.com
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FEATURE
LINDA MITCHELL
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.” City you’re living in, and where you’re originally from I Live in Monroe Ohio and I’m from Middletown Ohio Occupation in detail: Owner of The Sisterhood of SWEAT Podcast, Gym and book! Strong Women Empowering Achieving Together Complete Bio I’m a wife, a mother and an award-winning fitness competitor as well as a graduate of the Institute of Integrative Nutrition. An author, a podcaster, a fitness studio owner, all under the Sisterhood of SWEAT brand, Linda is helping women build confidence and self-esteem to feel 100% great about themselves. Linda helps women reach a point of empowerment and glowing health. Special skills: I am a self-taught speed reader. I can read a 200 page book in an hour. I can do crazy yoga poses, and I compete in Open Fitness Routines at age 56! What are some of your hobbies? I love to surf, ride in convertibles with the top down, and horseback ride. I love the wind whipping through my hair and the freedom feeling it brings. I get that same feeling whenever I shoot with Sarah because she brings out my authentic self.
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You connected with Sarah Lyons of PictureGroove for some shoots prior, and leading up to this one. How did that come about? I hired Sarah for my first Beach photoshoot and it was completely off the hook! We even got in the water. I had always dreamed of doing a beach shoot and wondered what it would be like and it more then met my expectations with my pick of beautiful designer clothes, professional hair and makeup, all done by a team of experts. She shot my competition team on the beach and in the studio. The locations she chooses are always an amazing adventure. My next shoot with her was beyond my wildest dreams in the Vegas desert ghost town, which we have done twice to date. I loved every single shot, she really knows how to bring out the best in you. She shot the cover for my book “The Sisterhood of SWEAT” and did my favorite bikini shot in the shower with my hair soaking wet. I keep it on my phone as a reminder. When I was going to LA Sarah invited me to shoot as a part of her magazine launch. She did not disappoint! She even blew me away with a complete video done of my whole experience as a gift. What was the highlight of your shoot and why? Working with a pro model coach on Sarah’s team, Jennifer England, really brought me out of my shell and helped take my posing to a whole new level. My shoot felt fun, natural, and effortless!
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Fit and Fabulous over age 50 is definitely something to be very proud of! How do you feel about being a featured model in the Fit and fabulous over 50 issue of BodyScape Magazine? Beyond Thrilled and so honored to be part of such an amazing magazine over age 50. Age is just a number. It’s nice to have a BodyScape issue representing that women can be glowing role models at any age. Name a few things people would not know about you. I love to curl up with a good book, write inspirational stories, and create healthy recipes to share with my friends and family. What is your favorite movie of all time and why? The Godfather because in some weird way Al Pacino reminds me of my father. I think it was just the setting, era, time, and place. I love that the Godfather protects his family, takes care of business and nobody messes with him or his family. He calls the shots. Advice you can give to anyone contemplating doing a photo shoot. Sarah did my first complete photo shoot in the studio and on the beach, makeup and hair, and even a box just for me to wear filled with designer clothing in my power color! I think every woman should have this experience at least once in her life. That is why it’s going to be part of a huge event I’m planning in 2019!
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Favorite Quotes? Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. We were born to make manifest the glory of God that is withinus. It’s not justin some of us, it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others. ~Marianne Williamson
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@5ft1fit_mexi SuzanneTjarksWBFFPRO
Model: Suzanne Tjarks www.picturegroove.com
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FEATURE
SUZANNE TJARKS “Don’t count the days, make the days count.”
City you’re living in, and where you’re originally from: I currently live in Peachtree City GA but was born in Fort Hood TX. I was raised all over the world. Occupation in detail: I am and ISSA certified personal trainer Complete Bio: I am a self-taught speed reader. I can read a 200 page book in an hour. I can do crazy yoga poses, and I compete in Open Fitness Routines at age 56! What are some of your hobbies? My father was in the U.S. Army. I had a new school every three years so I made and lost friends quickly. I turned to sports to help me cope with that. I grew up playing the hard stuff like soccer, tag football, swimming, track, shot put, cheerleading, skateboarding, bowling, softball, volleyball and ultimately, bodybuilding. I am a mother of a beautiful 15-year-old daughter and am stepmother to another beautiful 15-year-old stepdaughter. I am married to a Delta Airlines captain who is a retired Marine major. He’s also a Strongman competitor. We live a pretty good and healthy life and I am blessed to have a man in my life who understands the life of competition and what sacrifices we have to make and the focus and drive it takes to do this. The support he gives helps me through the hard days, the uncertainties and the fatigue. I have always done things late in life. I did my very first fitness show at 27 where I had to create a dance routine and we had two swimwear rounds. I placed
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5th out of 17 girls. I did not pursue another show until I turned 44 years old. I didn’t have my daughter until I was 35 years old! I had to make sure that I was ready to raise a child. I am so glad I did it this way. I was 44 when I started back to competition, it was really on a dare. An old friend said I had good genetics for bodybuilding. Of course I laughed, but we decided to give it a go. In my first year, 2011, I placed 1st and 2nd in every show I did. Then tragedy hit. I was hospitalized in October, 2011, for two weeks, with severe acute pancreatitis. I almost died. No one could figure out what was causing it but I can tell you that I wouldn’t wish that kind of pain on my worst enemy! Doctors finally removed my gallbladder because it was throwing sludge at my pancreas. I tried to compete in July after the surgery but I placed last. I contacted my coach at the time and we moved forward with competitions. This time, he put me in the WBFF Federation. I cannot explain how I felt when I went to my first Wbff World Finals! It was BEAUTIFUL! The suits, the theme wear, the shoes, the everything! Beautiful and way different from other federations! I went to my first Worlds in 2013 where I placed 2nd in Open class and 3rd in 35+. What an honor. The following May, I earned my PRO card in Orlando. A day I will never forget. Since then I have trained to compete in four other WBFF shows and even though I have not placed as high as I did in 2013, I am so proud of getting to that stage! Training for bodybuilding at 49, 50, 51 is far harder than when you are in your 20’s and 30’s. I’m not taking anything away from my younger colleagues but age has advantages and disadvantages. Either way, the road is still tough, but the results are so worth it! Special skills: I still pride myself in the fact that I can still sprint! I have always had powerful legs and I love to do 1,200 lunges or more around the track. What are some of your hobbies? I love to hike, mountain bike, do whitewater kayaking, sew, shop, travel and go to the movies. I also cherish time alone with just myself. As a busy mom, I don’t get to do some of my hobbies, so I really enjoy them when I can. How did your shoot with with Sarah Lyons of PictureGroove come about? I was referred to Sarah by a friend, Rebecca Lee Miller. What was the highlight of your shoot and why? Sarah recognizes that women are beautiful at all ages. She was so fun and motivating to work with. She encouraged me as I was really unsure of myself at first. I look forward to working with her again!
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Fit and Fabulous Over Age 50 is definitely something to be very proud of! How do you feel about being a featured model in the Fit and Fabulous over 50 issue of BodyScape Magazine? To be TOTALLY HONEST, I was completely blown away to have been asked to be a part of this special issue. It is truly an HONOR and I am beyond thankful to be a part of it. We women over 50 work hard to maintain our physiques, our skin, our hair, etc. far more than the younger ladies. Some of us are dealing with menopause which has a mind of it’s own! It’s like a war raging inside you at times. I certainly was not prepared for this battle but I am determined to win! Name a few things people would not know about you: I have a very tender heart. I am constantly judged by the way I look and how I carry myself. That’s just not fair. I have a soft but big heart and would do anything I can for you. I love people and love to lift them up and help support in any way I can. I want to do a movie someday. I want to grab the role of a BAD ASS Woman, you know, like a warrior! I want to go sit in the Blue Lagoon in Iceland. I want to hike the Grand Canyon. If you could change anything in your life, what would it be, or would you change anything at all? Everything that we experience and go through makes us who we are now. While I would wish for less hurt and tears in my life, I wouldn’t change what I’ve gone through as it has made me the strong woman that I am. I work very hard to pass this same strength and resiliency to my daughter. I hope she will learn to avoid the mistakes I made and have a strong life of her own. What is your favorite movie of all time and why? Oh wow, so many! I have to say Avatar! It’s completely beautiful. It’s the only movie I have ever seen four times at the theater. I then bought it! I am still waiting on a sequel. I recently went to a Disney park where I waited 195 minutes to ride the Avatar Flight. You have to experience this ride! It’s so thrilling, beautiful and it’s like you are a part of the planet, the bird you’re flying on and experiencing all of the beautiful creatures. Advice you can give to anyone contemplating doing a photo shoot: Relax. Your photographer has you. Move freely. Don’t be stiff. Act like the photographer is your best friend! Favorite Quotes? Don’t wait, the time will never be just right. — Napoleon Hill Don’t count the days, make the days count. Run when you can, walk if you have to, crawl if you must. Just don’t give up. —
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70+ AND FANTASTIC Mike Lyons BodyScape Editor www.bodyscape.com
I’ve come to a point in my life where I have to face facts. And the most important fact is that now that I’m well into by 70s I have to acknowledge that my body has undergone some pretty significant changes from when I played Rugby and my days as a high performance Rugby referee. Since I started playing in my early 20s to the time I retired from active refereeing in my early 70s, I had to at least reconcile myself to paying attention to my diet, rest cycle and physical fitness beyond what the average person had to do. I was at my peak performance level when I lived in Seattle in the 1990s. I could be found running ladder sprints at a track, stadium stair steps, 10- to 15-mile treks up and down Seattle’s hills and all sorts of other self-imposed tortures. Often I’d be at the local gym going through a pretty strenuous regime of weight training. I even had a Pilates coach whose students were mostly ballerinas from the Seattle Ballet Company. I stuck out like a sore thumb at the Pilates studio. I was surrounded by a forest of tall, lithe, dedicated dancers. And there I was doing my best not to get in their way. But it was the best way for me to stretch my overtaxed body. Fortunately, my Pilates coach got what I was trying to accomplish. All that sweat and hard work paid off, though. I was assigned to referee top-level games in the U.S. and Canada. I found myself traveling to different cities about 40 weekends a year. But as I got older, I realized that I was slowing down and switched from on-field activities to a role coaching referees and teaching referee courses. The first things to go were my feet. I suppose it was all the abuse that my feet took that made them rebel.
Be that as it may, at age 73 I’ve become more reflective about my body, it’s condition now and how it used to perform. I suppose we all reach a point similar to the one I have. We have to realize that our bodies can’t do what they had done in the past. But all is not lost. My mind has stayed alert and active because of my past commitment to whole-body fitness and wellness. I’ve outlived m father who died from complications from smoking and drinking. My mind is still sharp as a tack, even though my mother passed away at age 96 while suffering from a serious form of dementia. I’m becoming certified as an integrated healing arts practitioner and have switched my focus from mindful body training to mindful wellness and spiritual development. My diet is on the right track and I haven’t gained any weight. It’s just that the weight I do have has migrated around somewhat and settled around by belly. That’s easily remedied thanks to Medicare-sponsored membership at Anytime Fitness. This issue of BodyScape is devoted to all of you “over 50s”. Know that as you get older and continue to take care of yourselves as you are now doing, the decades of the 60s and 70s will be the best ones ever.
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