Michael Pelletier for Fitfluential Issue

Faces and Figures of fitness

: September-October issue is all about influencing greatness and empowering people! Unlock our 9th year with fitfluentials, some confidence, and an optimism to upgrade your levels of goals!

by

Photo by Philip Haynes p.38

MICHAEL PELLETIER

ExERCISE vS DIEt BY SCARLETT WRENCH

PHOTOGRAPHED BY MICHAEL HEDGE

MuSClE uP to looSE uP BY ANDREW HEFFERMAN

ILLUSTRATION BY Ben Mounsey-Wood

hIttIng hER StRIDE BY NICOLE BLADES

PHOTOGRAPHED BY NIK HARTLEY

7 WAyS to tRAnSfoRM youR hEAlth BY DR. ALEx GEORGE

It’S tIME to RoCk youR ugly BY KAT NICHOLLS

PHOTOGRAPHED BY WALEED SHAH hERo RAt SEttlES Into Well-DeserveD retirement BY KATHRYN WHEELER

ECholoCAtIon hElPS BlInD PEoPlE nAvIgAtE thE WoRlD BY KATY HOARE CouPlES Who PlAy togEthER, StAy togEthER BY KATHRYN WHEELER

lEg It BY KRISTOPH THOMPSON

CAn ouR goAlS BE Counter-ProDuCtive? BY CHANTELLE PATTEMORE

5 WAyS to tonE youR tuM BY LEWIS RICHARDSON AND RYAN BARONET

WhAt IS REvEngE BEDtIME ProCrastination?

BY DR. ABIGAIL PAMICH ILLUSTRATION BY ROSAN MAGAR hoW to MAnAgE An ovERly tAlkAtIvE PERSon BY AMBER TENNANT ILLUSTRATION BY

RUDOLFO PHOTOGRAPHED BY BENJO ARWAS

thE DIy guIDE to MoDERn ChInESE fooD BY CLARISA WEI PHOTOGRAHED BY ALEx LAU

IntERRACIAl: lovE, lIfE, AnD lESSonS BY BIBI JAMIESON

ConfIDEnCE tIPS fRoM An IMPRov CoMEDIAn BY MAx DICKINS PHOTOGRAPHED BY KARLA GROWLETT hoW to DISCloSE An IllnESS on youR oWn tERMS BY MAxINE ALI

lIvE long, lIvE hEAlthy! BY BETH HOWARD ILLUSTRATION BY ROWAN FEE MAURICIO ALEJO LEVI BROWN

PRESSuRE CookIng BY SCARLETT WRENCH PHOTOGRAPHED BY SUN LEE

REv uP youR PlAtE BY MARK BAILEY AND ALEx DAVIES PHOTOGRAPHED BY ADAM VOORHES JONATHAN KAMBOURIS

A tAStE of SuMMER BY SLIMMING WORLD fItnESS StARtS hERE BY MARK BAILEY

PHOTOGRAPHS BY GETTY IMAGES

nAtuRAl BEnEfItS of APPlES BY ARRICA ELIN SANSONE FOOD AND PROP STYLE BY MIKE GARTEN AND CHRISTINA LANE fREE StylIng BY DANIEL REYNOLDS PHOTOGRAPHED BY JEN ROSENSTEIN

BECoME A Wfh AthlEtE WIth onE SIMPlE PlAn

PHOTOGRAPHED BY PHILIP HAYNES ILLUSTRATION BY ANDREA MANZATI hoW to WoRk WEll, AnyWhERE BY HATTLE PARISH PHOTOGRAPHED BY STOCKSY

hoW to BAlAnCE youR SoCIAl BIoME BY CHERYL FREEDMAN PHOTOGRAPHED BY STOCKSY

What Does It Take To Be A Fitfluential Who Influences Greatness?

Get to know what exactly is the right way to influence and empower people which can make you an effective fitfluential individual.

Franco Baggi Maffioli

Cover editorial By ian Carlo Bajada

Michael Pelletier

p.20 Amplify Your Well-Being

Understand that looking good is not the only route to feel good, but feeling at your best is linked to healthy habits.

p.96 Hitting Her Stride

By nicOle BladeS p.102 7 Ways To Transform Your Health By dr. alex GeOrGe p.104 It’s Time To Rock Your Ugly

By Kat nichOllS p.105 Hero Rat Settles Into Well-Deserved Retirement By Kathryn Wheeler p.105 Echolocation Helps Blind People Navigate The World

By Katy hOare p.106 Couples Who Play Together, Stay Together

By Kathryn Wheeler p.118 Turn Back Time

By KriStOPh thOMPSOn p.120 Leg It By KriStOPh thOMPSOn p.122 Can Our Goals Be Counter-Productive?

By chantelle PatteMOre p.124 5 Ways To Tone Your Tum

p.136 Mindful Stargazing

By Kat nichOlS p.140 A Beginner’s Guide To EFT Tapping

By BecKy WriGht p.142 6 Questions To Help Realise Your Aspirations

By MarGaret WalSh p.144 Chest, Arms, & Abs By train WriGht p.165 Play All Day

By KriStina rUdOlFO p.178 The DIY Guide To Modern Chinese Food By clariSa Wei p.192 Interracial:

p.80 The Powers of Small Talk

By JOe KeOhane

p.82 Ways To Feel Great

By GaBriella PeacOcK p.86 Exercise vs Diet

By Scarlett Wrench p.94 Muscle Up To Loose Up

By andreW heFFerMan

By leWiS richardSOn and ryan BarOnet p.126 Learn Your ABC’s ready to change your habits? p.132 What Is Revenge Bedtime Procrastination?

By dr. aBiGail PaMich p.134 How To Manage An Overly Talkative Person By aMBer tennant

By cheryl FreedMan

AMPLIFY YOUR WELL-BEING

Looking good will certainly turn up when you feel good. These two work as a cycle. Feel good because you look good or you look good when you feel good. We need to understand that looking good is not the only route to feel good.

Feeling at your best is linked to healthy habits – amplified drive, an improved body weight, and possibly the best if all, stress relief and a better mood. When we observe healthy habits, we look our best and feel our best. Eventually, it could make our work and personal relationships effective. Pretty good deal don’t you think?

People should put extra effort in holistic development not just on how they look or how they perform. There are individuals who look great and they can do things remarkably, but they are messed up internally as well as psychologically.

.

All the small or big work that we do every day will have the same outcome on how you will feel good on the inside. It’s alright to push ourselves a little higher or exceed expectations. Take care of yourself and stay healthy in all the things that you will do every day. And by healthy, we imply the entire mental, emotional, and physical facets of that word.

IAN CARLO BAJADA Editor-in-Chief

THE FITFLUENTIAL

MICHAEL Pelletier

COVER MAN

Swiss model and athletic ship broker

Michael Pelletier chats about the importance of confidence, being a good influence to others, training for healthy lifestyle, and above all, not giving up when all seems lost.

Photographed by Franco Baggi Maffioli

Cover story editorial by Ian Carlo Bajada

Flex your strength, amplify your healthy living, and boost your grit to influence your greatness.

with Michael Pelletier

Photographed

by Franco Baggi Maffioli Cover Editorial by Ian Carlo Bajada

YOUR BLUE PRINT FOR LOOKING AND FEELING YOUR BEST

For authentic results, there are a number of components that you’ll need, comprising discovering your motives for wanting to change, acknowledging your difficulties, establishing realistic goals, making plans, and seeking help. Combined, these portions will put you up for accomplishment as you move ahead to making healthy habits that truly last so you can look and feel your best in the end.

OOKING EELING

COVER STORY BREAKTHROUGH

Franco Baggi Ma FF ioli

Michael Pelletier talks about how valuabale your health is and the relentless drive you must practice which can lead to meaningful results and fulfillment to other people.

Ian Carlo bajada

You have to know how to make the right decisions, always remain creative, develop your charisma and be patient.”

Michael Pelletier draws out his fitness training and discipline with creativity and drive. The Geneva-based model and ship broker originally hails from Switzerland who also showed topnotch physique as a fashion-tattooed model and influencer What does it take to be an individual who can influence greatness in the world of uncertainty? Being genuine and making practical decisions play a vital role in standing out in an industry. Overcome your hurdles with persistent concentration. In this fascinating cover story, Michael shares how consistent practices and mindset can produce game-changing results .

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

MICHAEL: This year was indeed full of challenges. I learned how to use social networks better and offer good quality content. I was able to mainly focus on my goals and continue to evolve by giving the best of myself. I think that we should adapt to each situation to achieve a successful life.

CSM: What are the ways to take action in the face of uncertainty?

MICHAEL: To always stay positive, no matter what. Any positive thought will do to refocus my attention. To focus on what really matter or learning to properly balance decisions allows you to put your energy on the good and productive things. The ability to strategically manage uncertainty is one of the most important skills I cultivated.

CSM: In your profession, how do you exude assertiveness and decisiveness?

CSM: Describe the embodiment of confident and sexy?

MICHAEL: Embodiment refers to relating with the body as an integral part of who you are; not the body as an object of athleticism or surface beautification. Loving your body and feeling good in your skin will give you confidence, power, and courage to step out of your comfort zone, speak and shine your personality to become the best version of yourself.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

MICHAEL: By continuing to look for new strategies and innovation to make the company evolve further. Also by distinguishing myself from others by my actions and humanity.

CSM: In terms of career, what does it take to be a good influence?

Embodiment refers to relating with the body as an integral part of who you are; not the body as an object of athleticism or surface beautification”

MICHAEL: I am fortunate enough to work in a small company where I am responsible for most of the tasks. I was often able to manage the company alone for a short period of time, which gave me great credibility and great decision-making power.

CSM: What groundbreaking goals do you look forward to achieving?

MICHAEL: I look forward to keep a healthy mindset and body, to keep evolving in my fields and to continue working in a profession that makes me really happy, this is important for me.

MICHAEL: You have to know how to make the right decisions, always remain creative, develop your charisma and be patient. All these factors will give you a perfect influence in the development of your career.

CSM: What valuable lesson can you impart to others especially the next generation?

MICHAEL: The honesty. As children learn by taking our actions as example, we need to make a conscious effort to explain them why it is important to be honest and consequences about lying. Also, make healthy food choices. Our body will be the only thing that we’ll keep at the end of our life, so we should teach them how to take care of him by adopting a healthy food lifestyle.

Get Things Done To Move Forward

Are you at a place that you feel you’re not making headway with your aspirations? Do you struggle to undertake what you set out to do? You can achieve progress by forming and attentively working towards your goals that align your mission. A growth mindset enables you to work on any problem which can shorten the fulfillment of your goals.

Photographed by Franco Baggi Maffioli Cover Editorial by Ian Carlo Bajada

A mindset involves your beliefs –how you distinguish skills, abilities, facts or behavior. The belief system affects someone’s perspectives concerning ambitions and achievement. A rigid mindset hinders progress, but a progressive outlook allows someone to attain health, pleasure, connection and harmony.

Planning your goals is an easy task. Attaining those objectives is a whole new level and that is also the reason why so many people fail to seize their goals. This could lead to some people never setting goals again because their confidence has been knocked around by their mistakes or past experiences. These setbacks are caused by flawed process for planning and evaluating your progress.

A structure can help. It’s simple, but a powerful plan. A solid and effective plan should include measurements for progress, clear timeframes for completion, and planned forums to probe and learn. Get things done while being mindful. Consider the results that you created and the unexpected encounters. It’s not about getting things done, but getting the right things done. Revised implementation should accommodate change. Looking back is not a bad thing, but useful to obtain vital information. It comprises of what worked and what needs improvement depending on its complexity. Always review developments and contemplate any adjustments to move forward.

Debriefed details should be actionable. Don’t leave any significant details. Hold yourself accountable and integrate what you have learned. You must be responsible with your actions and your commitments. If this is overlooked, nothing will work. Some are distinctly tenacious, but most people are not. Progress cannot be achieved without accountability. Goals are vital in life because it gives you a sense of purpose. Purpose also helps you to overcome difficult days and eventually, this could also contribute to your overall happiness, contentment, peace, health and wellbeing.

SM: How do food and nutrition play an important role in healthy living?

MICHAEL: This will greatly reduce the risk of cardiovascular disease, encourage local farmer by eating vegetables and fruits from your area and less marketed. I totally agree with the idea of saying that fitness is 80% nutrition and the remaining 20% training. If a food plan adapted to your objectives and needs is not put in place, the results will be very little and the evolution won’t be optimal.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

MICHAEL: Eat healthily and according to your needs, practice regular activity, but above all, a lot of rest. Sleeping and relaxing are the keys to

optimal muscles recovery.

CSM: What fitness aspirations do you want to achieve?

MICHAEL: I would like to keep a healthy body and mindset, continue to progress in my performances, but above all work and develop my agility and flexibility. I will continue to work hard to achieve my goals.

CSM: describe the most essential exercises for losing fat and for gaining weight.

MICHAEL: Squat is definitely the most productive exercise to lose fat and gain weight. It solicits largest muscle groups to a high degree. With a total body tension, strengthen the lats, shoulders and core if performed correctly. Moreover, it is a very intense exercise and the fat will be burned at higher degree.

CSM: What is the fundamental gym etiquette that people should practice?

MICHAEL: Hygiene is essential, especially in this period of pandemic and everyone should carefully respect hygiene standards. Always using a towel as well as cleaning the equipment and training area after using it.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

MICHAEL: Personally, I think training when you are stressed is a very good thing, but only if you know how to manage your emotions. It helps relieve stress and clears your head. It’s a very good therapy and a way to let off steam.

CSM: Expound why a personal trainer should know all of the medical history of a client.

MICHAEL: Mainly to prevent injuries, risks and allergies of the client, but also to optimize the evolution of the client referring to several factors,

such as the blood group and the assimilation of certain foods.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

MICHAEL: It’s a fact! If you feel stressed or preoccupied, the risk of injury is increased and you feel less energized. This is why it is important to have clear mind to manage your feelings and to be completely focus on your activity. It has also been proven that people with high level of stress have higher risk of getting cancer, so our mental is definitely connected to our physical health.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

MICHAEL: To always persevere because results come with time and tenacity. Fitness is a very rigorous sport and requires follow-up for several months. It is also necessary to stay organized in order to have a training and diet adapted, this is the key.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

MICHAEL: To have results quickly, I strongly advise to use dietary supplements to help in your diet, of course after consulting a specialist or your coach. You can drink a glass of lukewarm water with lemon juice directly after you wake up. Green tea is also a very healthy drink that you can consume during meals. Lemon juice and green tea are said to be the best natural fat burners.

Eat healthily and according to your needs, practice regular activity, but above all, a lot of rest. Sleeping and relaxing are the keys to optimal muscles recovery.”

FarreN

Throw out the old playbook and become a new kind of leading man. who will influence greatness to people.

ft. FARREN MORGAN

Eddie Macdonald

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

FARREN: My resilience came from a shift in perspective by choosing to see the challenges of 2020 as an opportunity. It gave me time to reflect on what I was passionate about, and how that passion could impact the community. With the Fitness industry impacted by the lockdown I decided to start my Instagram page which is geared towards Tactical Fitness, and through my platform I motivate people to lead healthier and happier lives through fitness.

CSM: What are the ways to take action in the face of uncertainty?

FARREN: The most important way to take action is by actively deciding on what it is you plan to pursue, and following through with it regardless of the outcome. As obstacles appear along the way you will learn how to overcome them, but as long as you allow fear to hold you back you will never be able to move forward.

CSM: In your profession, how do you exude assertiveness and decisiveness?

FARREN: In order to exude those qualities you have to step forward as a leader that leads by example. It requires confidence in knowing what you want, and actively pursuing it without the fear of making mistakes because everybody makes mistakes, it’s how you learn from them, pick yourself back up and move forward in spite of that that makes you a leader, and as you lead those qualities will naturally follow.

CSM: What groundbreaking goals do you look forward to achieving?

FARREN: My main goal would be to continue impacting as many lives as possible while I continue to inspire, motivate and educate people on military style tactical fitness. Through my online coaching business I would ultimately like to cultivate over 10,000 tactical athletes worldwide from all walks of life by elevating their Fitness levels and inspiring them to live a healthier, more fulfilling lifestyle.

CSM: Describe the embodiment of confident and sexy?

FARREN: The embodiment stems from complete self-acceptance and the value that I have for myself as a person. From my core beliefs to my family, friends, skills and abilities, and the ways in which I give back to my community and country, all these factors instill the fact that I’m on the right track which naturally provides a sense of confidence in myself.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

FARREN: The best way to stand out in an industry that’s highly competitive is simply by excelling in all aspects of your profession. As tactical athletes there are those that may naturally excel in certain specialties of fitness, but by being all-rounded you’ll be able to maneuver and adapt to changes in ways other tactical athletes can’t.

CSM: In terms of career, what does it take to be a good influence?

FARREN: To be a good influence in my career I maintain a positive attitude in everything I do. I believe that there’s nothing that can’t be achieved in Tactical Fitness, and through that belief I inspire those I train to push beyond their limits so they can reach new heights of fitness.

CSM: What valuable lesson can you impart to others especially the next generation?

FARREN: The lesson I would pass onwards to the next generation is to believe in your potential, work hard to pursue your passion, and do your best to maintain a positive attitude throughout the process. Some days are bound to be harder, and you might not always get the results you expect, but as long as you stay positive and try your best you’ll continue to progress towards the goals that you’ve set for yourself.

INDEPTH PERSONALITY WITH FARREN

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

FARREN: Food and nutrition play an extremely crucial role in living a healthy lifestyle. What we put into our bodies ultimately determines how much energy we have throughout the day, and whether our bodies will have the sufficient nutrients to develop in the ways we aspire towards as Athletes.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

FARREN: The biggest skills required would be discipline and consistency.

Having the right work out plan to achieve your desired results, and following through with that to every last detail also factor in when it comes to maintaining your physique, but without discipline and consistency your body will eventually fluctuate. Naturally, there will be days when we don’t feel at our best, but it’s what ultimately tests your skills as someone who chooses to be an Athlete. Having that mental strength and tenacity is just as important as having physical strength.

CSM: What is the fundamental gym etiquette that people should practice?

FARREN: Returning equipment to their rightful place after they’ve been used, sharing gym equipment especially if they are limited, not being afraid to modify your routine if the gym is crowded and the equipment you ideally wanted to start with is being used, and respecting people’s personal space especially during COVID are all important things to consider when you’re in the gym. The energy you put out can have a tremendous impact on those around you and vice-versa. Having proper gym etiquette promotes a positive environment which can ultimately better your performance as an Athlete.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

FARREN: It’s normal to feel mentally stressed at times, and exercising can be a form of stress relief for some people. Exercising is a good idea, but the intensity of the workouts should range from low to average to prevent the potential risk of an injury.

CSM: Expound why a personal trainer should know all of the medical history of a client.

FARREN: Having full knowledge of our clients’ medical history can have a dramatic impact on the workout plans provided to clients, and the intensity of the exercises as well. With this information we can help our clients reach their fitness goals without having to put their bodies through more stress than they can handle which ultimately prevents the likelihood of

them sustaining an injury.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

FARREN: This is definitely a fact. Your mind and your mental health play an important role as your physical health when it comes to fitness because they have to function in unison for you to succeed. If you’re not mentally checked in, or are under distress mentally it will have a big impact on your physical performance, as a result you are highly likely to underperform, and not acquire the results you want to achieve.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

FARREN: I would advise people to set realistic goals, but if they are looking to achieve a drastic transformation in their fitness they should plan their transformation out as a long term goal then include short term goals that would help them reach the end result they desire. Reaching your fitness goal will require patience, determination, confidence, and consistency. Even in the face of setbacks, and as you make positive strides towards your fitness goals, try not to become complacent in what you have achieved. Continue to look ahead at the end goal and put your all into finishing what you’ve started.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

FARREN: Apart from exercise it is extremely important to have a healthy and well balanced diet so that your body absorbs enough nutrients so that you remain strong throughout the day. The other important thing that people could do is make sure they’re getting enough sleep, both in quantity and quality; this allows your muscles to recover and develop so that you wake up feeling refreshed and energised.

SiMPSON

Photographed

ft. JANE SIMPSON

Jarrod Carter

Throw out the old playbook and become a new kind of leading woman. who will influence greatness to people.

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

JANE: Being grateful for my own life, spending time and supporting family, friends and my community through this challenging time.

CSM: What are the ways to take action in the face of uncertainty?

JANE: Developing resilience in times of uncertainty by taking on new challenges and focusing on what I can control, how I can improve myself and what steps I need to take for this to come to fruition.

CSM: In your profession, how do you exude assertiveness and decisiveness?

JANE: Cooperative leadership skills, empowering a team working environment to create positive outcomes.

CSM: What groundbreaking goals do you look forward to achieving?

JANE: Challenging myself in sporting and educational pursuits including, sup surfing, running events and advancing in my body shaping program.

CSM: Describe the embodiment of confident and sexy?

JANE: I believe it is a mindset and acceptance of ourselves with nothing holding us back from achieving our dreams.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

JANE: Having belief in yourself to create your own journey with dedication and passion.

CSM: In terms of career, what does it take to be a good influence?

JANE: Demonstrating your own dedication and supporting others while pursuing your passion.

CSM: What valuable lesson can you impart to others especially the next generation?

JANE: Create your own journey with knowledge and passion in your life and be kind to yourself and others.

INDEPTH

PERSONALITY WITH JANE

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

JANE: I believe nutrition is a key element to a balanced healthy lifestyle. Following a nutrition plan from an expert helps create healthy eating habits for life.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

JANE: Retain a consistent healthy lifestyle, includes exercise and nutrition every day. If you persist on making these lifestyle changes, it will become part of your routine each day therefore maintaining your weight and shape.

CSM: What fitness aspirations do you want to achieve?

JANE: Further developing a strong and fit body through weight training in the gym and pursuing sup surfing and running events in the future.

CSM: describe the most essential exercises for losing fat and for gaining weight.

JANE: Full body weight training in the gym and walking slowly on a treadmill with a high incline after exercise.

CSM: What is the fundamental gym etiquette that people should practice?

JANE: Being polite, encouraging and kind to all who use the gym regardless of shape, size, age, fitness levels and other reasons for being in the gym.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

JANE:I believe it can be a good idea when you are feeling mentally stressed to exercise, reliev-

ing stress by focusing on the exercise at hand and producing happy endorphins, however if you are feeling this mental stress over a period of time you should see a professional for expert help.

CSM: Expound why a personal trainer should know all of the medical history of a client.

JANE: To be aware of pre-existing injuries and plan around such injuries when implementing a training plan.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

JANE: If you are feeling healthy in your physical health I believe this can influence how you are feeling overall including your mental health. I would recommend seeking professional advice for mental health if this is a concern.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

JANE: Start by saying, ‘yes’ and find your own fitness community who will support you in all areas of your training. Believe in yourself that you can achieve anything; find your own motivation and goals.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

JANE: Focusing on nutrition and reducing bad eating habits by replacing them with healthy snacks. Getting enough sleep and rest between exercising. Drinking plenty of water through the day and staying away from sugary and high concentrated caffeinated drinks.

Retain a consistent healthy lifestyle, includes exercise and nutrition every day. If you persist on making these lifestyle changes, it will become part of your routine each day therefore maintaining your weight and shape. ”

lUiS

raMOS

ft. LUIS RAMOS

Casey Withers

Throw out the old playbook and become a new kind of leading man. who will influence greatness to people.

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

LUIS: Despite 2020 being incredibly difficult for many people, I was able to persevere and grow my private mobile business as a rehab, training, and massage professional. It hasn’t always been perfect and I’ve taken some hits from time to time, but I kept pushing forward and utilized my connections (an addition to support from friends or family) to stay afloat.

CSM: What are the ways to take action in the face of uncertainty?

LUIS: Having a growth mindset is one of the best things you can do when facing uncertainty. Taking your failures and using them as lessons to continue pushing forward with less likelihood of making the same mistakes.

CSM: In your profession, how do you exude assertiveness and decisiveness?

LUIS: Many of my Athletes have some level of confusion and fear about their goals (especially if they are dealing with a prior or current injury and/or surgery). Being able to properly educate them, keeping them calm, and guiding them through a path that best leads them to their goals is the best way that I exude my assertiveness and decisiveness.

CSM: What groundbreaking goals do you look forward to achieving?

LUIS: Professionally, I look forward to the day that I own/rent a location somewhere and can have my athletes come to me. Building it up to have all the equipment I find necessary but also teaming up with other professionals so people have everything they need in one location (rehab, relaxation, strength and conditioning, and nutrition).

CSM: Describe the embodiment of confident and sexy?

LUIS: The embodiment of confident and sexy is being able to put yourself in any situation and give it your best, despite the level of experience (or lack thereof) you may have. Not worrying about stereotypes, what other people may think of you, etc.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

LUIS: The fitness and wellness industry is ever-growing and incredibly competitive. One way that I stand out from others is to prioritize mental health (how you view yourself, not using negative language against yourself, celebrating what you can do versus what you can’t, etc.) and ensure that you’re making time to play during our sessions and/or during your day to day. I always tell my athletes that you only get older when you stop doing the things you love. So get out there and play!

CSM: In terms of career, what does it take to be a good influence?

LUIS: You definitely want to lead by example. You don’t have to be perfect (because who is?), but people like to see that their coach is also active and constantly pushing themselves to be better each day. We also have to start sharing our failures more often instead of only posting your successes. It shows that you’re human, and you can inspire people that despite any failure you may have gone through, you were able to persevere, push forward in the same path (or create a new one), etc.

CSM: What valuable lesson can you impart to others especially the next generation?

LUIS: Go play. Hang out with family or friends. Learn something new. It’s a recurring theme that I constantly stress to people. It’s not to say that you shouldn’t prioritize work and an education, but make sure you set aside time to play. It’s a lesson I try to impart on others and especially myself.

INDEPTH PERSONALITY WITH LUIS

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

LUIS: Food and nutrition plays a key role in being healthy, performing well, and recovering from the demands of your day-today life or training. It doesn’t have to be perfect and it definitely shouldn’t mean you should restrict all the foods you love. Find that right balance and if you’re struggling, reach out for help! There are many free resources (in addition to many excellent healthcare/fitness Professionals) that can help you understand and get on a better path.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

LUIS: Maintaining a consistent weight/shape can be difficult especially when something like COVID-19 can drastically change your day to day activities. It all depends on your goals, but it never hurts to prioritize your protein (maintain muscle mass and ensure proper recovery/muscle growth), having adequate water intake, and staying active throughout the day. Even if you don’t have access to a gym, there’s an endless amount of exercises and creative ways to stay in shape at home or a public location. Don’t strive for perfection, just don’t give up (even if you miss a day or two every now and then).

CSM: What fitness aspirations do you want to achieve?

LUIS: I recently started getting into the world of Aerial Arts (pole, aerial silks, lyra, etc.) and Calisthenics. I didn’t expect to love it as much as I do, so I’d love to perform or compete in pole for now and learn or achieve many calisthenics – movements like handstands, planches, etc.

CSM: describe the most essential exercises for losing fat and for gaining weight.

LUIS: While this is dependent on person to person (current capabilities, access to equipment, time availability, etc.), you can never go wrong with working all your major muscle groups throughout the week and building an exercise program that has you push, pull, squat, hinge, and carry. Don’t forget to work on some cardio throughout the week!

CSM: What is the fundamental gym etiquette that people should practice?

LUIS: Put your equipment away and where it belongs! Nobody likes a disorganized gym and having to spend half your workout cleaning up after someone else. Wipe your equipment down after use, don’t waste a lot of time when others want to use the equipment as well, and (this is mostly for guys) don’t try to flirt with someone in the middle of their set.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

LUIS: I’m going to keep being that annoying guy that gives nuanced responses. It depends. While I normally encourage people to work out when they’re feeling mentally stressed as it will release your feel good hormones (endorphins), sometimes you just simply need a break. If you decide you need a break, try not to stress yourself about “MY GAINZ!!!!” They’ll still be there when you get back to it. Take care of yourself at all costs.

CSM: Expound why a personal trainer should know all of the medical history of a client.

LUIS: While you don’t have to have the knowledge of a medical professional, knowing some common medications for things like blood pressure, diabetes, etc. will allow you to know how far you can push someone, why someone may not be performing well, what side effects may look like, etc. If something is out of your scope of practice/experience, make sure you refer out and/or get in contact with their healthcare professional. We should all be on the same team!

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

LUIS: Fact! When you start to dive deeper into mental and physical health, you’ll find many variables that can positively or negatively affect this like social capital, socio-economic status, lifestyle choices, and biological factors. One example is stress. Stress can be a good or a bad thing depending on how much of it you’re experiencing. Too much of it over a prolonged period of time can affect memory and learning, increase your risk of developing many disorders, increase your heart rate, etc.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

LUIS: Start off slow and easy. You’re not going to suddenly change months/years of inactivity in a short amount of time. Many injuries also occur from doing too much, too soon, after not having done anything for too long. Think long term over short term! Prioritize managing your stressors, eating well, hydrate, and get adequate amounts of sleep. Many people will work out really hard but completely neglect these factors.

CSM: What are some simple things that people can do, in their day-to-day routine, besides working out, to see results faster?

LUIS: Take the steps instead of the elevator when possible or park a little farther away than you normally do. Drink more water! Try to build the majority of your foods with nutrient dense foods (low calories but good nutrients) which will make it harder to over-indulge in empty calories. I know I’ve already mentioned this but manage your stress, drink lots of water, and sleep well! These things can and will affect your weight or performance! Try to create a support system that actively encourages your goals! And like I’ve mentioned a few times… have fun and go play!

and nutrition plays a key role in being healthy, performing well, and recovering from the demands of your

laUreN

Casey Withers

Throw out the old playbook and become a new kind of leading woman. who will influence greatness to people. ft. LAUREN COLSON

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

LAUREN: I kept myself very busy throughout 2020 doing home projects, going on family outings, biking, camping, and boating.

CSM: What are the ways to take action in the face of uncertainty?

LAUREN: We can’t control everything around us, so I do my best not to worry about the things I can’t control. This is very difficult for me because I am a Type A personality, and I like to feel like I am in control. Instead, I focus on doing my best in every situation life places in my path.

CSM: In your profession, how do you exude assertiveness and decisiveness?

LAUREN: I am the type of person that looks around at what needs to be done, and I do it. I have found that businesses value employees that can identify ways to help improve the business and workspace and get moving on it, instead of sitting around waiting to be told what to do.

CSM: What groundbreaking goals do you look forward to achieving?

LAUREN: When I want something, my husband tells me I am like a bulldog. While this means that I am assertive and communicate what I want, it also means I work tirelessly to make it happen. I have achieved a few very important and personal goals in my life, but my current goal is to help my kids grow up with the tools they need to be great people.

CSM: Describe the embodiment of confident and sexy?

LAUREN: For me it’s all about being classy, and the confidence to unapologetically be who you are while sticking to your values is the key. With that being said, my photos always tend to come out looking classy and a little innocent. I feel like confidence is knowing you can be sexy without having to compromise your values.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

LAUREN: Be yourself, and find something that makes you unique from others. I feel like most people want to connect on a deeper level, and the best way to do that is to just be you.

CSM: In terms of career, what does it take to be a good influence?

LAUREN: Life is all about connection, and I feel like the best influence you can have is on the individual’s closest to you. I try my best to be a good person, and although I am far from perfect, I will go out of my way to help those around me. I feel like this attitude has brought more opportunity to me than vying for attention on social media.

CSM: What valuable lesson can you impart to others especially the next generation?

LAUREN: Stay grounded! When people get a little ahead, they tend to get a big head. Remember who you are and where you came from, because that’s what got you where you are.

INDEPTH

PERSONALITY WITH LAUREN

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

LAUREN: My introduction into the fitness world was through bikini competitions. This meant strict dieting, and tirelessly working out at the gym. The problem with this, as many have experienced, is that it leaves very little room for long term, sustainable success. I have found that balance and consistency is the key. My plan is simple; I try to eat more nutrient dense foods, and although I still limit the sweets and “junk food”, I don’t label food as good or bad. I allow myself to have a little fun here and there, because I feel it’s necessary for your sanity. Nutrition is about balance and finding what works for you.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

LAUREN: Strength training is essential for me. I have noticed that when I stick to maintaining a strong body, the rest of the habits follow. Consistent strength training provides a mental boost that helps me be more effective in all aspects of life.

CSM: What fitness aspirations do you want to achieve?

LAUREN: I simply want to maintain a healthy, attractive body that makes me feel confident and sexy. Sometimes I slip a little with my habits, but I always come back and do my best.

CSM: describe the most essential exercises for losing fat and for gaining weight.

LAUREN: I stick to the basics. My trainer is actually a successful strongman competitor (Mike Kromer), and our focus is always on the basic movement patterns; which include deadlifts, squats, bench, and other compound movements.

CSM: What is the fundamental gym etiquette that people should practice?

LAUREN: Have fun, but be aware of the people around you. As long as you are being mindful of others, the gym should be a fun place to be.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

LAUREN: While I have a hard time working out when I am stressed, that’s where my trainer comes into play. Having someone to push me is very important for me. My trainer isn’t just a trainer for me, but he is a friend. He knows my weaknesses, and he knows when to push me and when to hit the brakes.

CSM: Expound why a personal trainer should know all of the medical history of a client.

LAUREN: My trainer is a perfect example of this. Recently I took a short break from training. After getting back to it, my trainer was able to take one look at me, and he could tell where some of my imbalances were and how to immediately work on them.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

LAUREN: Fact. Other than the fact that this is medically verifiable in literature, I can personally verify this. Also, my husband tells me how my mood and demeanor changes when I am staying consistent with weight training. When I am not, I tend to get more lazy and moody in all aspects of life, and have less drive and mental fortitude to achieve my goals. When I am consistent with training, I feel stronger, sexier, and more driven.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

LAUREN: You have to start somewhere, and be consistent. We all struggle with the daily habits of getting and staying in shape, but the rewards are worth the work.

Nutrition is about balance and finding what works for you. You have to start somewhere, and be consistent. We all struggle with the daily habits of getting and staying in shape, but the rewards are worth the work. ”

aNDreW

James Farrell

Throw out the old playbook and become a new kind of leading man. who will influence greatness to people.

CSM: 2020 was dubbed a challenging and surprising year. Simplify how did you show your resiliency?

ANDREW: I think it was the year of supporting others, so taking every opportunity to reach out, have conversations and work on developing healthy relationships with friends, family and clients. From a personal standpoint, I just ensured that I was taking care of my health from a physical and mental standpoint, eating predominantly whole foods, focusing on sleep, working out and moving daily in the sunshine and continuing to journal, read and study my craft.

CSM: What are the ways to take action in the face of uncertainty?

ANDREW: I try not to dwell on my problems. I understand that I know what I know and apply as much of that as necessary to the given situation. There will always be certain things that are out of my control. However, if I don’t know the answer, I’m not afraid to hold my hand up and say that. I will find the answer eventually.

CSM: In your profession, how do you exude assertiveness and decisiveness?

ANDREW: This is a daily or weekly occurrence whilst working as a personal trainer. As you encounter and deal with so many different or difficult personalities in training, they should train or eat a certain way for optimal results. This can often cause friction in your relationship if you let your ego take over. When I encounter such issues, I make sure I supply and educated answer as to how and why we do things. It ensures that they understand that everyone is individual and what they have read or heard about that has worked for others may not be optimal for themselves. I plan sessions in advance but make alterations easily when encountering on the spot decisions and allow flexibility and some middle ground.

CSM: What groundbreaking goals do you look forward to achieving?

ANDREW: I am working towards financial freedom to give me the ability to travel the world and explore different countries and immerse myself in different cultures. Fitness wise, I am looking to both grow my online coaching business and Instagram following plus build my in-person clientele back to where it was pre-pandemic.

CSM: Describe the embodiment of confident and sexy?

ANDREW: Just be yourself, be confident in your own body, have the willingness to put yourself aside and help others to achieve greatness before you.

CSM: How can you be distinctive in an industry that’s accelerating and competitive?

ANDREW: Delivering the right message is of upmost importance to me. Everyone is looking for the optimal way to stand out and display the coolest exercise routine, but that isn’t always optimal for the average person. If I will be myself and deliver the right content on a consistent basis, then that should be enough for me. It builds a substantial following and a thriving business which will make me stand out anyway.

CSM: In terms of career, what does it take to be a good influence?

ANDREW: Practice what you preach. If I’m not being true to my word and it’s all a façade, then how can I truly be an influence to anyone else? I want to show people that life isn’t always a highlight reel that is often depicted by social media. There will always be a bump in the road, challenges and struggles and that I am just like you. We all face adversities.

CSM: What valuable lesson can you impart to others especially the next generation?

ANDREW: Don’t solely base the context of both your nutrition and lifestyle solely on athletics because this doesn’t have a direct correlation to being healthy. When I only cared about personal appearance that was when I was least healthy. I was training too often, had poor relationships with those around me, had a terrible relationship with food and used exercise as a punishment. I felt tired all the time and I would be anxious if I ever missed a workout or ate bad food. When I switched my mindset to focusing more on health as a whole, my physique changed as a byproduct. Now, I train less, I have better mood, my sleep quality improved, I use less supplements and I have a great relationship with food, I look and feel better than ever.

INDEPTH

PERSONALITY WITH ANDREW

InFitness AND IN HEALTH

CSM: How do food and nutrition play an important role in healthy living?

ANDREW: It plays a pivotal role with regards to our mood, libido, skin, hair, energy; digestion etc. and quality of food should not be overlooked. Remember, we are all individuals, so what works for one person may not work for the next so think long term. If you can’t see yourself following your current diet this time next year, then it’s probably not right for you. For me personally, following a diet that consists of predominantly whole natural foods with a bit of everything else works best. I feel energized, satiated, have good digestion and I loved the taste. When I fancy a burger or pizza, I don’t see it as a cheat, I think that’s poor wording because cheat is associated with guilt. Nothing is off-limit. I allow myself some flexibility when social occasions arise and have a nice healthy balance.

CSM: Explain the vital skills which may maintain the consistency of weight or shape.

ANDREW: When it comes to both nutrition and training, adherence would be at the top. To remain consistent with your weight and shape find an exercise modality that you like and find a way to eat that allows flexibility. It should be optimum to you, but still focuses on health that you can follow or incorporate into your lifestyle for the foreseeable future.

CSM: What fitness aspirations do you want to achieve?

ANDREW: I just want to continue on this journey for the rest of my life, keep being consistent, improving and challenging myself. I’m enjoying both training and the way that I eat right now so long may that continue.

CSM: describe the most essential exercises for losing fat and for gaining weight.

ANDREW: I would usually focus more on resistance training for the majority of my clients. The reason being is that it helps build muscle for a strong healthy metabolism, it builds strong bones and it will make you move better and be more functional day-to-day. This combined with a calorie deficit to lose weight and a calorie surplus to gain weight should hold you in good stead.

CSM: What is the fundamental gym etiquette that people should practice?

ANSWER: Having awareness of others is essential when going to the gym and in your personal life.

A pet peeve I hate is people training right in front of the dumbbell rack, so others can’t put the weights back or take them off. Those who are constantly on their phone are training with no intensity and spending too much time on the equipment. People especially need to clean up after themselves and put the weights back, it drives me crazy when people have no consideration for anyone else, we all need to work together to make each of our lives easier. Personal trainers are also responsible for putting back equipment after use during a session with clients and setting a good example.

CSM: Simplify if it’s a good idea to work out when feeling mentally stressed.

ANDREW: Self-care especially exercise can help reduce stress and bring some balance to your life. Working out and exercising should help make you feel more energized for the day because it releases endorphins. However, exercise can also be a stressor, so choosing the appropriate amount of intensity for any given day is of upmost importance. If you are going through an extremely stressful period then common sense is required and altering sessions and easing off on the intensity would be more practical until sleep improves and stress levels are lower.

CSM: Expound why a personal trainer should know all of the medical history of a client.

ANDREW: To ensure that you make a safe and effective training plan that is in the best interest of your client, choose the correct level and intensity of exercise, not to further exacerbate any conditions, ailments or injuries. Also, for personal liability so a trainer is covered if there were any instances or unforeseen circumstances.

CSM: Fact or myth? There is a connection between mental and physical health. Why is that?

ANDREW: True. Health is more than just physical. I’m a living proof from the outside. I had what some deemed an admirable physique but I solely focused on aesthetics which left my mental health in a poor state. I may have looked a picture of health externally, but I was finding it difficult to encounter everyday life without bouts of anxiety, uncertainty and low mood. I would use stimulants to help me push through sessions, but I felt exhausted and unaccomplished afterwards. There is certainly a physiological state connected to the emotional feelings that I was having. I had to act and look at health as so much more than eating and training. I switched to focusing more on sleep quality, stress reduction and improving relationships and even nutrition and slowly started to feel better in the process.

CSM: What major tips can you provide to those who want to achieve their fitness goals?

ANDREW: Time. Remember, Rome wasn’t built in a day. Most of your heroes that you see in the pictures didn’t achieve the physique they have in a few weeks or months. Sometimes, it can take years. Consistency is the key. Stick with the plan is the basic and be patient. It won’t be sexy, but it certainly works. Yes, you’ll get frustrated on the way and things won’t go perfectly but the results will be worth it. Believe me. Switch your focus from being aesthetic to health and your body will look great as a byproduct and you will feel better not only physically but mentally. If you need to cut down the amount of fitness influencers you follow on social media to feel a little more positive about yourself, do so and only follow 2-3 that are delivering the right message. If you are unsure of what to do, ask or hire professional help from people with proven track records.

CSM: What are some simple things that people can do, in their dayto-day routine, besides working out, to see results faster?

ANDREW: Sleep is the number one. Focus on that and everything else will follow. Go to bed an hour earlier. Drink more water. Increase steps. An easy addition is to walk 10 mins after each meal and eat adequate protein. These should all help alter behaviors around food and be a nice addition to help elevate stress and improve health.