fa s h i o n fitness Issue 2 - February 2013
sveta romanova russia’s biggest export is beauty
fashion week copenhagen stockholm
fat or muscles? drink coffee after workout
watch the new trends
fashion & fitness is from march also available in russian
PUSH YOURSELF TO THE LIMIT
LES MILLS GRIT™SERIES will push you to your max, and beyond. Get the up close and personal attention of small group or team training. With your instructor right GRZQ RQ WKH ÀRRU ZLWK \RX PRWLYDWLQJ \RX DQG WKH WHDP \RX ZRQ¶W EHOLHYH KRZ KDUG \RX FDQ ZRUN RXW %HVW RI DOO JHW WKH VSHFL¿F ¿WQHVV UHVXOWV \RX¶UH ORRNLQJ IRU
LES MILLS GRIT™ IT’S FOR YOU IF...
lesmills.com/grit 2 • Designfreebies Magazine • www.designfreebies.org
3KRWR /LQQHD )UDQN
Â&#x2021; <RX ZDQW WR WDNH \RXU ¿WQHVV WR WKH QH[W OHYHO Â&#x2021; <RX ZDQW H[WUD PRWLYDWLRQ WR FKDOOHQJH \RXU physical limits. Â&#x2021; <RX KDYH D ZHLJKW ORVV RU ¿WQHVV JRDO WR UHDFK Â&#x2021; <RX MXVW ZDQW WR XS WKH LQWHQVLW\
Fitness Magazine - â&#x20AC;˘133 DesignfreebiesFashion Magazine & â&#x20AC;˘ www.designfreebies.org
4 â&#x20AC;˘ Designfreebies Magazine â&#x20AC;˘ www.designfreebies.org
1st fashion group kronprinsensgade 12 1114 København K studio shootings from dkk 2.999,-
Designfreebies Magazine • www.designfreebies.org • 5
FASHION 08 Russia’s biggest export is beauty By Peter Hjorth Frontpage Model: Sveta Romanova Photographer: Eduardo Garcia
10 Mercedes-Benz Fashion Week Stockholm Reportage and news 18 Copenhagen Fashion Week Reportage and news 30 New Fashion Editor Russian Edition next month
FITNESS 34 Danish Fitness Show 2013 Biggest ever show getting ready 36 Carb Back-Loading By John Kiefer 40 Competing, dieting and dating! What to do? By WBFF Diva Jen Jewell 44 Preparations for competiion By Sian Toal 48 Next issue The Story of Sveta Romanova
Designfreebies Magazine • www.designfreebies.org 66 -• Fashion & Fitness Magazine
FROM THE EDITOR Publisher Peter Hjorth
Thank you for all your support you have given us since we released the first issue of Fashion & Fitness Magazine last month. This edition features a strong fashion section due to the show reports from Copenhagen and Stockholm Fashion Weeks. You can see selected Autumn/Winter trends here. Since we have a strong network in Russia we have decided to publish a russian edition of Fashion & Fitness Magazine. The first issue is ready in March.
Publisher Peter Hjorth, peterhjorth@1stfashiongroup.com
Fitness Editor in Chief Youssef Badran info@wbff.dk Fashion Editor, Russia Katya Zaytseva
I hope you enjoy reading about both Fashion & Fitness editorials, and you are welcome to suggest and send us articles and editorials to be published here.
Fashion Editor, Nordic Katarina Marjanovic
If you want to receive our free magazine every month, please send me an e-mail and I will put you on the list.
Contributing Writers John Kiefer Jen Jewel Sian Toal
Marketing, Russia/Nordic Vaiga Rimsaite
Best regards
Peter Hjorth Fashionâ&#x20AC;˘ & Fitness Magazine â&#x20AC;˘- 77 Designfreebies Magazine www.designfreebies.org
russia’s biggest
export is beauty By Peter Hjorth
R
Right now there are 10,5 mio. more women than men in Russia, out of a total population of 142 mio. Russians. That’s a lot! But in the age group 0-40 years it is almost equal, so there will soon be surplus of men, because figures from UN shows that for every 100 men leaving Russia to live abroad, 137 women are leaving! This is one of the worlds highest rates together with countries like Lithuania,
Designfreebies Magazine • www.designfreebies.org 88 -• Fashion & Fitness Magazine
Hungary, Serbia, Uzbekistan, Turkmenistan, Ukraine, Georgia, Kyrgyzstan, Armenia, Poland, Latvia, Estonia and Montenegro. From former Eastern European and Baltic countries they move to other European countries, and from former South Russian territories they tend to move to Moscow or Saint Petersburg. Populations in Moscow is about 14,5 mio. and Saint Petersburg about 5,6 mio. and rising. The Russian financial growth
is still much higher than in Europe and US, and eventually this will result in a wealthier middle class in Russia, thus less migrations. And if Russia succeeds in fighting corruption, the growth rate will be even higher. This will eventually result in a more normal migration equal in gender. Until then, Russia’s biggest export will still be BEAUTY. (Sources: UN).
For every 100 men leaving Russia to live abroad, 137 women are leaving!”
Fashion• &www.designfreebies.org Fitness Magazine -• 99 Designfreebies Magazine
Photos: Kristian Löveborg
10 • Designfreebies Magazine • www.designfreebies.org
tiger of sweden Mercedes-benz fashion week stockholm
Katarina Marjanovic Fashion Editor, Nordic
T
The biggest show of the week, Tiger of Sweden Autumn/Winter 2013, wrapped up the MercedesBenz Fashion Week in Stockholm the last night, the 30th of January. The label was presenting a smashing show with a glowing atmosphere. Getting a position in the front row, where I sat with other fashion editors, seemed to mean everything for some out there... - notably at this show. The frontrow linup was obviously celebrity-filled. The men’s collection designers Christian Lippich and Roonie MC Donald say they got inspired by David Bowie this season and turned the collection into rock ‘n’ roll attitude deluxe. Right in time, as the hottest exhibition of the year “David Bowie Is” takes place at V&A museum in March. “This Autumn/Winter 2013 you’ll see different looks coming together” says Lippich. He continues: “sharp tailoring and an androgynous look for women, while the meanswear is characterized by a lean and minimal silhouette with cool army details.” For Lippich, that must-have pieces for men are the bomber jacket and the well tailored suit. The womenswear on the other hand
reflects intellectual-looking girls with an edgy twist, who borrow their clothes from a man’s wardrobe. In this way Tiger Of Sweden is utilising their brand heritage of classic mens tailoring now also for women. Further, Lippich emphasizes the high quality materials in the collection. He also tells us how women should combine sensual material such as silk together with rough fabric, particular wool, while trying to complete the womenswear look for this A/W2013 season. So you want to rock the look? Try wearing the black signature cap with a Bordeaux toned suit and a grey tweed coat. Or you want to play it safe, but you’re dying to rule the night? No worry! Pic a black jumpsuit with a deep v-neck and combine it with sharp, black boots.. In short, this is a strong collection, that will keep Tiger Of Sweden’s existing customers happy and begin to attract a broader international audience, as they see that something of true fashion interest and quality is going on here. The message this season is clear. Tiger of Sweden is letting their darker and edgier attitude rule the night! Fashion• & Fitness Magazine •- 11 Designfreebies Magazine www.designfreebies.org 11
Left: christian lippich designer, Tiger Of Sweden, Men mid: katarina marjanovic Fashion Editor, Fashion & Fitness Magazine right: guy aslan Fashion Photographer
Christian Lippich, men’s collection designer at Tiger Of Sweden, is becoming a dad in February. He tells us he’s looking forward to being a dad to a little daughter”
backstage tiger of sweden 12 -• Fashion Designfreebies Magazine • www.designfreebies.org 12 & Fitness Magazine
Daniel lindström Fashion Edior, Café
anna ritzén Product Manager, Tiger Of Sweden tells us that the collection is really beautiful. For her, the key piece is a fur. Anna says the signature colors are cerise and army gold.
Ronnie MC Donald, Men’s collection designer at Tiger Of Sweden tells us to wear anything black. He says “This collection is about black and colors are toned down.
Fashion• &www.designfreebies.org Fitness Magazine -• 13 Designfreebies Magazine 13
Photos: Kristian Löveborg
14 • Designfreebies Magazine • www.designfreebies.org
maylA
Mercedes-benz fashion week stockholm
Katarina Marjanovic Fashion Editor, Nordic
This is where deep
M
Mercedes-Benz Fashion Week AW/2013 kicked off today the 28th of January here in Stockholm. This time we enter the cinamatic world of Alfred Hitchcock, and Mayla’s show A/W2013 is a tribute to the psychological subtleness of Hitchcock’s muses. The show takes place in the Fashion Pavillion in Stockholm, with a quite intense, dark and edgy mood. This is where deep shades are creating a haunting atmosphere and where the sound of “Vertigo” (with Bernard Herrmann) plays with our brains. The collection
is nonetheless feminine, aristocratic and timeless, which is Mayla’s signum. This season though more edgy with black birds, but with inspiration from Alfred Hitchcock’s muses such as Grace Kelly and Tippy Hedren. For example the silhouette is demurely lean with dresses, skirts, pants and jackets which breath icy elegance. Try to wear it with metallic make-up or sparkling accessories as instant highlighter. Get the inspiration from Erickson Beamon jewellery which was created for Mayla and gave the collection just the right highlight!
shades are creating a haunting atmosphere
“This season though more edgy with black birds, but with inspiration from Alfred Hitchcock’s muses such as Grace Kelly and Tippy Hedren”
Fashion• & Fitness Magazine •- 15 Designfreebies Magazine www.designfreebies.org 15
Photos: Kristian Löveborg
16 • Designfreebies Magazine • www.designfreebies.org
mes dames Mercedes-benz fashion week stockholm
Katarina Marjanovic Fashion Editor, Nordic
T
The second day of Mercedes-Benz Fashion Week, here in Stockholm, we are drawn deep into the core of MES DAMES and the inspiration of designer Lisa Wikander. The show A/W13 opens with an old film and a portrait, symbolizing a strong and elegant spy “Under Cover”. MES DAMES, which is an homage to the femme fatale of modern time, is more precisely having Christine Granville as their muse for this season. When it comes to the key piece Lisa tells us “It’s all about the jumpsuit in army green and about combining deli-
cate materials, such as silk and wool.” Apart from army green she also emphasize Klein Blue and Bordeaux Red as the signature colors. Now pic a jumpsuit, grab your envelope clutch, your platform shoes and then get a spy hat or create a low ponytail to complete the look. 30-01-2013.
“It’s all about the jumpsuit in army green and about combining delicate materials, such as silk and wool.”
Fashion• & Fitness Magazine •- 17 Designfreebies Magazine www.designfreebies.org 17
® Photos: Copenhagen Fashion Week 18 • Designfreebies Magazine • www.designfreebies.org
kopenhagen fur copenhagen fashion week AW13
Peter Hjorth Publisher Fashion & Fitness Magazine
A
As usual Kopenhagen Fur is giving several designers, both new and established, the opportunity to work with fur in their collections, so the show is six different brands in one. Astrid Andersen (DK), Leonid Aleexev (RU), Baartmans & Siegel (NHL/ GB), Gaspard Yurkievich (FR), Notting Hill (CHN) and Maison Christian Lacroix (FR). In general the colours are dark, grey, black - with a few exceptions, and the the style conservative and classical. But it is very interesting to see the use of fur into not only classical styles but also street looks with sneakers and loose sportslike sets. The creations from Baartmans & Siegel, Gaspard Yurkievich, Notting Hill and Maison Christian Lacroix are spot on ready for commercial distribu-
tion. Very high finish and obvious quality made styles. Especially the styles from Notting Hill surpriced with beautiful suits and classicals looks. Kopenhagen Fur is from a commercial point of view definitely on the right track. The Kopenhagen Studio in Beijing is a strong message to the competition that they mean business. Now there is still the challenge of animal welfare, that actually resulted in my assistant refusing to attend the show, but in Russia and China this is not much of an issue. The thought strikes me; why not make furniture with fur as an additional business segment? You don’t have to flash it in public!
Fantastic show Fantastic creations
”Kopenhagen Fur is from a commercial point of view definitely on the right track. The Kopenhagen Studio in Beijing is a strong message to the competition that they mean business.
Fashion• & Fitness Magazine •- 19 Designfreebies Magazine www.designfreebies.org 19
® Photos: Copenhagen Fashion Week 22 • Designfreebies Magazine • www.designfreebies.org
SAND
copenhagen fashion week AW13
Peter Hjorth Publisher Fashion & Fitness Magazine
S
SAND is a true luxury brand with very high finish and a suberb quality. If you are a high incomer with a god taste and want to show the world what you are made of, then SAND will work for you. You can be trusted, and you are ready to take a calculated risk once in a while. I’m sure the shareholders will love this collection, because it delivers again - beautiful styles for men and women, and even some sexy outfits and daring combinations. I am very pleased to see some maskuline sets that signals power and strength, until some male entrances walk by with a thin, female, leather belt wrapped around high on the waist, and a huge scarf. Not to
mention the black guy in shiny, leather tights with matching tall boots. Why, why, why? I will spare you of more comments on this, because then it is clear that I should better start packing and move away from the Nordic region immediately, but it is just so.....Nordic. But the rest is really cool. If I meet a couple dressed in SAND, there will be a high probability they are trustable, intelligent, pleasant people, that can give this world some stabile and continuing development, which we really need. Clothes makes people. No? 30-01-2013
Trustable and safe Stylish and cool
”I’m sure the share-
holders will love this collection, because it delivers again - beautiful styles for men and women, and even some sexy outfits and daring combinations.”
Fashion• & Fitness Magazine •- 23 Designfreebies Magazine www.designfreebies.org 23
® Photos: Copenhagen Fashion Week 26 • Designfreebies Magazine • www.designfreebies.org
whiite copenhagen fashion week AW13
Peter Hjorth Publisher Fashion & Fitness Magazine
W
Whiite is very danish. Its also very usable, good quality and finish, and in all a complete collection. Of course the typical Scandinavian bohéme style with loose clothes hanged out dry on the womans body is evident throughout the collection, and it tend to get messy, but I think that is more of a male point of view, and it still signals a mild and relaxed woman, who is calm and free. Now there are more very god styles actually, with the tall black boots as a sexy trend, and a lot of skirts and halfdresses. It is clearly a collection that is well thought through and worked over, and the colours and fabrics is within very acceptable limits in terms of commercial readyness. There is for sure a
not so small target group of buyers out there, and if the prices are held reasonable low, then I would consider some investments here. I would like to say something really nice about Whiite AW13, but I need some more buttons, more pockets, more lines, more order. This is not spare time clothes - this is also used for work and going out, and if the girl sends a relaxed signal like that, then I am not sure she means business and have some strength. Then she is more drifting, taking things as they comes, and it makes me think about the danish welfare system, that we cannot afford anymore. But that’s another story.
Tall, black boots Bohéme again
”It is clearly a col-
lection that is well thought through and worked over, and the colours and fabrics is within very acceptable limits in terms of commercial readyness.”
31-01-2013
Fashion• & Fitness Magazine •- 27 Designfreebies Magazine www.designfreebies.org 27
30 & Fitness Magazine 30 -â&#x20AC;˘ Fashion Designfreebies Magazine â&#x20AC;˘ www.designfreebies.org
“I studied journalism at Lomonosov Moscow State University and graduated with honours.”
please welcome our new fashion editor from moscow
Katya zaytseva We are happy to announce Katya Zaytseva as new Fashion Editor for Fashion & Fitness Magazine, where she will be covering the fashion content for the whole Russian speaking region.
Katya is an educated journalist from Moscow with experience from television, and a professional fashion model. She will be responsible for the coverage of fashion trends and news, and report to you from fashion weeks in the region. Our magazine will be published in russian language next month, and have the same content as the english edition. Soon you will be able to get updated news in russian on kontakte, and until then you can follow the english version here: Kontakte.ru
Fashion & Fitness Magazine - 31
Designfreebies Magazine • www.designfreebies.org • 31
Katya zaytseva D ress : M a x M ara R aincoat : M arni B a g : C hanel P lace : â&#x20AC;&#x153; M anon â&#x20AC;? moscow
34 â&#x20AC;˘ Designfreebies Magazine â&#x20AC;˘ www.designfreebies.org
WBFF Danish Championship Editor In Chief, Fitness Youssef Badran
April 6th. it takes off again, but this time in the Concerthall in Tivoli Garden. Tivoli Garden is one of Denmark’s biggest attractions, and that is why we have chosen to place the next show there in the center of Copenhagen. This will create possibility for a spectacular show. Already after the first show in Denmark in 2012, more than eight countries were represented. With this succes we can already now look forward to more than 14 countries represented in the upcoming show, and still more are signing up.
International platform
Our vision is to create a platform with more possibilities for all athletes, with bigger exposure on international level.
In addition there will be given ProCard’s to all the athletes that fulfil the criterias. This will qualify you for participation in the World Championship in Las Vegas this year. The audience will experience an international show of the highest standards, with show, entertainment and surprises, that nobody wants to miss.
WBFF lifts the business to a whole new level! That is exactly why we wish that you will take the opportunity, if you have a dream of career within the fitness-, bodybuilding-, or fashion business. If you only wish to enjoy a show of bigdimensions in the most beautiful concerthall in the country, then WBFF is definitely the experience of the year. For more information please visit us at www.wbff.dk, where you can apply as athlete, or buy tickets for the show.
WBFF - FOR PEOPLE WHO DARE TO DREAM!
The first WBFF Denmark show has created the current World Champion in the category ”Diva Fitness Model” - Andreia Brazier. An exposure that have resulted in making her one of the most wanted female athletes today. An international schedule that have given her a hectic year all over the world. At WBFF there is no doubt you will get what you expect both as spectator and athlete.
A show of great dimensions
Athletes will get an experience for life, a lot of exposure and fantastic rewards and prices, s well as shootings for Magazines etc.
Fashion & Fitness Magazine - 35
Designfreebies Magazine • www.designfreebies.org • 35
36 â&#x20AC;˘ Designfreebies Magazine â&#x20AC;˘ www.designfreebies.org
CARB BACK-LOADING
The mass-gaining, fat-shredding diet that’s got the entire fitness world in a frenzy. By John Kiefer There are two things in fitness that we think are immutable laws of nature. To build muscle, we have to gain a little fat along the way. And to lose fat, we unquestionably have to sacrifice some muscle in the process. For years, likely since the first fitness guru made the connection between diet and training, we’ve been unable to find a way out of this cage—and so we’ve made ourselves fatter by “bulking,” and we’ve lost our hard-earned muscle by “cutting.” Carb Back-Loading is here to stop this madness once and for all. In every aspect of life, there are shortcuts called “hacks”—steps you can take to circumvent the processes that make things difficult or time-consuming. Carb Back-Loading is the ultimate means of hacking your body. It’s your way out of this bulking and cutting cage. Most importantly, it’s the only method of dieting ever devised where you can either get as muscular as you want without adding fat, or lose fat without losing muscle. Best of all? I want you to eat whatever the hell you want the entire time.
N
First Principles Think of food as a drug. If you understand the effects this incredibly powerful drug possesses, you can manipulate its use to achieve results that, heretofore, were believed to be impossible. As with any drug, it’s all about the form in which it’s prescribed, and when you take it. In terms of building muscle and losing fat, carbs make all the rules by increasing your metabolic efficiency. This may sound pretty good, but it’s
precisely what we need to avoid. By eating carbs, you get more energy out of your food, kind of like driving your car on the highway, as opposed to around town. Carbs will also make your fat cells more efficient at storing fat, making that storage easier. When something is anabolic, that means it stimulates growth. With carbs, however, we have to ask ourselves what’s actually growing. Carbs increase muscular growth, but they also increase fat mass by increasing both the storage and the number of fat cells. Since blood glucose status affects strength, and being hyper- or hypoglycemic compromises peak performance by not allowing your nervous system to function optimally, we obviously want to use carbs—and insulin, which helps everything grow—to stimulate skeletal muscle growth, and not fat cell growth and proliferation. The Problem Muscle and fat cells absorb glucose primarily through GLUT4, the insulin-regulated glucose transporter, isoform 4. When insulin hits a cell, GLUT4 carriers move to the surface of the cell membrane—a process called translocation—and facilitate the diffusion of glucose through the cell membrane. When you’re insulin-sensitive, this means that your GLUT4 carriers respond quickly, and in large numbers. Insulin-insensitivity means the exact opposite. Now, your fat and muscle tissue alike are both at peak insulin sensitivity in the morning, which means that’s the best time for both to grow. This is why most experts recommend eating most of your carbs early in the morning. The problem with this, however, is that timing your nutrition
Fashion & Fitness Magazine - 37
Designfreebies Magazine • www.designfreebies.org • 37
Carb Back-Loading Six-Step Quick-Start Guide Want to skip all the science? Here’s how to get started now 1. Push a higher percentage of your daily calories off until the evening. 2. Avoid carbohydrates (excluding fiber) until after training—or after 5 PM, whichever comes first. Your calories before training should be around a 60/40 split between protein and fat, respectively. 3. Supplement your protein ingestion at night with high-glycemic carbs. 4. Eat high-glycemic carbs and avoid fructose-based products. This will replenish your glycogen stores after you train. 5. Supplement with leucine throughout the day. 6. On your non-training days, limit your carbs to one evening meal.
38 & Fitness Magazine 38 -• Fashion Designfreebies Magazine • www.designfreebies.org
with this, however, is that timing your nutrition this way for maximum muscle gains will also cause maximum fat gains, too. This is where resistance training comes into play, and there are three things you need to know here. First, GLUT4 translocation occurs within muscle tissue with resistance training. Next, GLUT4 concentration increases within muscle tissue with resistance training. Finally, fat cells become far less able to store fat after you’ve trained, even in the presence of high levels of insulin. What This All Means Here, then, are three steps you can put into action right away: 1. Resistance train in the evening, when your insulin sensitivity is at a low for the day. Resistance training makes it possible for your muscles to absorb sugar and replenish your glycogen stores because of the non-insulin mediated GLUT4 translocation. Fat cells, however, can’t absorb glucose as effectively for storage as fat. 2. Drink caffeine before and after your workouts, and ingest carbs afterward. Caffeine increases insulin insensitivity in cells, which impedes storage of glucose as fat, but allows your resistancetrained muscles to soak up the post-workout carbs. 3. With the previous two steps, carb levels in your diet need to be extremely low before you train. As low as possible, in fact. Without carbohydrates pre-workout, your body will reach homeostasis, allowing your nervous system to be at its most efficient. This means you’ll be eating a diet of mostly protein and fat during the day before you train, including a bacon-and-egg breakfast, if you so choose. One important thing to note here is that you don’t count the fiber amount in food as carbs on this diet.
then back-load. Your Post-Workout Nutrition You’ll want to eat mainly high-glycemic carbs at night after your workouts. I’m talking about maltodextrin and dextrose (r-glucose) here, and not fructose-based recovery drinks. Doing this will cause a huge spike in your insulin levels, which is important for a variety of reasons. First, this will increase amino acid uptake into your muscles. The higher the insulin spike you get, the lower the amount of protein degradation will be caused by your training. Insulin is also a powerful anti-inflammatory. There are a few more things you’ll need to do here. First, I want you to take five grams of leucine after you train. This increases and stimulates protein synthesis. It also slows post-training protein degradation, and it increases insulin secretion when taken with carbs, giving you a bigger spike. Next, you’ll need to drink a shake containing whey or casein hydrolysate. This can increase your insulin response. It also causes a rapid rise in the amino acid pool because of the quick absorption of di- and tri-peptides. Finally, add some creatine to increase muscle growth and potentially block myostatin, which is a limiting factor for muscle growth. Finishing Touches To make this diet work correctly, you’ll need high-glycemic carbs after you train, along with adequate protein. Don’t think you can create your own “healthier” version of this diet by eating lowglycemic carbs like brown rice. Stick to the junk: white breads, pastries, white potatoes, white rice, and super-ripe bananas. For maximum muscle growth, ingest at least one gram of protein per pound of body weight (1g/lb). Research has shown that anything more than 1.3g/lb is a waste of money—and can potentially be detrimental to your performance.
It’s simple. Eat protein and fat all day, train hard,
Fashion• & Fitness Magazine •-39 Designfreebies Magazine www.designfreebies.org 39
Photo: Gerard Paguette
42 & Fitness Magazine 40 -â&#x20AC;˘ Fashion Designfreebies Magazine â&#x20AC;˘ www.designfreebies.org
model: jen jewell
Competing, dieting and dating what is a WBFF diva to do? By Jen Jewell Heart pounding, sweat dripping, gasping for breath- it’s just another Friday night date, working up a sweat with my boyfriend...GYM (where did you think I was going with that?) of course! Now for those of you that are married, engaged or already in a committed relationship, you may not be too familiar with GYM, but he’s the community boyfriend that all of us unmarried fitness girls share. More often than not I hear or see my smart, funny, gorgeously fit girl friends talking or posting on social media about their lack of dates with men in lieu of another round at the gym. Some of my friends- WBFF Bikini, Fitness and Figure divas alike- make jokes or comments on a regular basis that their training and competition (or photo shoot) diet prep takes priority over (or in fact hinders their chances of ) dates with an actual male companion outside of the male members working out with the free weights alongside them on a Friday or Saturday night. I’m not mocking these women whatsoever- I’ve been there, done that as well- put 110% of my focus and efforts into my training and fitness, ignoring or bypassing date opportunities that your average 20-something females would often jump at the chance to have. The dedication is admirable, but at what cost? I’ve heard many of my friends say in disappointment “Oh, here goes yet another single summer!” or “Guess I’ll be spending the holidays and ringing in the New Year single…again!” and for what? Fear that if you bring along your 6 Pack Bag filled with chicken breast and veggies that it’s the fitness equivalent to relationship baggage? Well ladies, I
D
have news for you- if you go on a few dates with someone who does not understand why you are showing up with a protein shaker in hand to go to the movies, well quite frankly, I wouldn’t want that individual to be around for long anyway. Call me sassy, stubborn, stuck in my ways, whatever you would like- but I’m simply being practical in stating that those who frown upon the dedication and preparation it takes for us to compete or properly prepare for a fitness shoot are probably not worth giving a second thought. This does not necessarily mean that we must all hurry to the male fitness model line-up in search of our future husbands, but spending time with someone who at least admires and appreciates your determination and will to succeed in fitness can make a huge difference in your overall success (as well as that of the relationship). Well then, whatever is a fitness competitor to do, preparing for her next show, when approached to go on a dinner date or invited to a social gathering that involves food? The way I see it, we all have to eat, (another valid point that persistent men often make when we brush them off for a dinner date) right? Well why can’t we have our food prepped and show up at the BBQ with friends, competition prep meal in hand and still have a great time while others chow down on burgers, ribs and beers? I’ve talked to friends about this, and the main reasons they note for not attending many social gatherings (year-round, or even sadly, especially during the holiday season) is because they feel as though they are an inconvenience to others or behaving in a rude manner when they show up and choose not to eat what’s on the hostess’ pre-planned menu. Inconvenience? How so? (Continued next page)
Fashion •&www.designfreebies.org Fitness Magazine -• 41 Designfreebies Magazine 41
model: jen jewell
You show up with your food prepared and ready to eat- that’s one less plate of food the host has to worry about making (and cleaning) so already I think we’re onto something! In terms of you feeling rude if you don’t eat the planned dishes, it’s simple- tell whomever the host (or date) is that you’re training with a very important, specific goal in mind (ahem, a WBFF World Championship Title ring a bell, ladies?) and that you’re so relieved they understand why you’ve brought your own meal. Instead of putting them out with special requests, you have actually been rather considerate while simultaneously taking the steps of being prepared and staying on track. While social gatherings at someone’s house or event are one thing, whatever do you do about dining out when you’re six weeks out and you’ve decided to venture out on a date outside of the gym? Simple! We’re all health conscious ladies and know how to decipher a restaurant menu’s hidden fat traps, right? OK then, let the dinner dates and special requests to the waiter begin! Restaurants are used to accommodating customers that have special requests, and yours are no different. Food allergies, people that avoid gluten, dairy, meat- you name it, your server has probably heard it all. I highly doubt that your request to have your meal prepared without any oil or butter will cause them any harm. While I’m not suggesting that you go out to dinner on a nightly basis up until the week of your show or shoot, but note that steering clear of all activities like this can eventually take a serious toll on both your social life and well-being. Many of my fitness competitor friends have noted that they feel that outside of their WBFF fitness family, they are a bit secluded and their “non-fitness” friends or family members simply don’t understand where they are coming from. I understand that our fitness lifestyles are very different than the vast majority out there, but have you ever talked with your “non-fitness” friends about the importance
of your training? If you haven’t, I suggest you do- chances are you’ll see dating and dieting in a new light. Again, for those of you that have bypassed opportunities to go out on dates while in competition or fitness shoot prep mode, I am in no way mocking you or attempting to allude that you need dates with men for your life to be complete. I also know that many of you probably already incorporate some of what I have suggested into your lifestyle, however I do personally know quite a few that do not (a basis for writing this). As I mentioned, I’ve been there, done that as well- during prep for my first two shows I focused solely on that (outside of my day job and spending time with my family and a few close friends, of course) and chose to bypass having a relationship outside of that with GYM. I realized I’d been a bit extreme, having isolated myself from “normal” life, focusing only on the competition stage. This year I have done things a bit differently- I have gone out more often, accepted more social invites than I’ve declined, made many new friends, and- GASPhave even been dating! Meals out at restaurants, social gatherings left and right- and yep, you guessed it- I was THAT girl who brought along her protein shaker on a movie date. Was he annoyed or confused? Not in the slightest…as a matter of fact he offered me an extra scoop of his protein powder. He’s even helped measure out my meals and makes a mean batch of protein pancakes! And I can tell you this- having another person in my life outside of my boyfriend GYM does not detract from my focus, determination, desire or will to achieve a World Championship title. Surprisingly to some, not even in the slightest! In fact, with the extra support and encouragement, my training and prep for competition as well as other fitness events have actually been even more fun (and focused!) this time around. So yes, thank you- I’ll have my fitness model diet, dine out and date and protein pancakes, too.
Fashion & Fitness Magazine - 43
Preparations for competition
Interview with rising fitness athlete star Sian Toal By Sian Toal With 2013 well and truly underway, what better New Years resolution is there than getting in the shape of your life, and competing for a Fitness Model title. With over half the current WBFF World Champions based in Europe, this little continent is giving the mighty North America a run for it’s money. Today we catch up with another one of the rising stars, the UKs very own Sian Toal, as she prepares to make her WBFF debut in Denmark, April 2013!
N
Sian Toal
44 - Fashion & Fitness Magazine
F&F: So Sian, welcome to the WBFF family! Tell us a bit about your background. Sian: Thank you! I’m very excited to be a part of it. I only started competing in 2011, but I’ve always been involved in sport or dance in some form or another. I come from an active family and I began dancing age 3, then later found myself on the athletics track as a sprinter. I went on to complete my BA Performing Arts degree at Middlesex University where I met a great trainer who inspired me. I’ve always been fascinated and passionate about fitness and sport and after my degree I found myself drawn even more into the fitness industry after meeting him and learning from his drive and positive attitude. Shortly after completing my degree, I went straight back to the books and started my Personal Trainer course and have been a trainer for the past seven years. The performing artist in me couldn’t resist the concept of group fitness and I also became a Spin, Body Combat, Body Pump and Body Balance Instructor. That was my chance to reveal my inner rock star! I loved the opportunity to create a team in my class and encourage people to have fun whilst achieving their fitness goals. F&F: What got you into competing on stage? Sian: Up until 2010, my training was always geared towards sport and performance. My body was being trained for speed, power and strength, rather than physique .I always had an athletic figure and my body looked the way it did as a byproduct of my sport. However, I was never in my preferred shape, I wanted to improve my body and learn how to get into the shape I’d always dreamed. I’ve always had quads and a butt, calves and back muscles so my musculature had a good base. I like to have a focus and a purpose, so I would often find an event to challenge me physically and I’d train for it, these would include
Du-athlons and Half-marathons. But I loved the weights room. Weight training has always featured in my training. I love it! The feeling of being strong is incredibly empowering and I train all my clients with weights. However, despite loving my sports and events, I’ve always been envious and impressed by the bodies gracing the covers of fitness magazines, such as ‘Oxygen’ and more recently the fabulous athletes in ‘WBFF Fit and Firm Magazine’. I wanted to see how I could train to achieve this look and learn new concepts of training and nutrition. These girls had muscles, they looked fit, confident and sexy and I developed a secret ambition to be up there with them as a Fitness Model. Unfortunately, at that time in my life, I was discouraged to follow that dream by a now ex-partner, diminishing my confidence into believing I couldn’t and shouldn’t do it. Years went by wanting to give it a shot and I never began taking the first steps to achieving this ambition. In 2010, I met a guy, Jay, who came to work at the gym that I worked in. He’d won a cover model competition and he started competing. He had a Fitness Model Show coming up and he thought I might be interested in seeing what it was all about, so I went along to support him. I loved the show but I couldn’t see how I fit in, I looked so different to the girls and I wasn’t sure if it was for me. Jay told me he thought I had great potential and that I should embrace being different and set a goal to do the show the following year. I had to find my confidence again, I had to stop wasting time wishing and start finding who I was and make plans to reach my goals. Then the next year in 2011, I won my qualifier and then became British and European Bikini and Fitness Model Champion at the Musclemania Fitness Britain and Fitness Europe Finals! I gained a Sponsorship with Phd Nutrition, began writing for the online magazine ‘Fitmag’ and my journey started! In 2012, I competed again and totally transformed my physique to compete in a more
challenging show. Coming 4th In the UKBFF British Finals for me was a huge achievement. Looking back on that show, now I know I came in too muscular and lean for the Bikini Category so I started to look for a show and category that might suit my body better. Becoming the overall winner of Musclemania was amazing but they didn’t have a Pro Status for Women at that time, so now I’m going for it! Little did I know at the beginning of this journey, that my friend, Jay Benedetti, who encouraged me, supported me and got me on the stage for the first time, would go on to become my fiancée in December 2012. F&F: Congratulations! Will we see you both at your first WBFF show? Thank you! You will! I was recommended to compete in the WBFF by WBFF Pro World Champion Shaun Stafford and he suggested that the Fitness Diva category would better suit my physique. I went on to book my place at the WBFF Denmark show, originally with just me competing. However, just after Christmas during a training session with Jay and Shaun, he managed to convince Jay to compete also! So I’m looking forward to being out there with my new Fiancée showing what the UK has to bring to the stage! (continued next page)
Fashion & Fitness Magazine - 45
Designfreebies Magazine • www.designfreebies.org • 45
N
F&F: What made you choose WBFF for your next show?
Sian: I’d heard such great things about the federation and I wanted to find a show that incorporated the best athletes in the industry, fun, glamour and a supportive team. For me, the WBFF brought this together. I believe it’s important to find a show that suits you and a category that suits your body. The fact they take such an interest in their athletes is a great example to other federations. I loved the performance aspect and am looking forward to the theme wear round! F&F: Tell us a bit about your training. Sian: Jay and I have just opened our own studio, OnPoint, in London so we train together there. I have spent the last year reshaping my body through training and improving certain parts, such as back, shoulders and glutes and maintaining others, to gain better symmetry and a better overall package. At present, I weight train three times a week using our OnPoint DIVA programme. My current split is Back and biceps, shoulders and triceps and then legs. I train cardio and abs on the days in between. Abs are definitely an area I’m making improvement on this year! I like to mix up my cardio, some steady state and some High Intensity Interval training (HIIT). I definitely enjoy HIIT more and my body reacts well to it. As you can see I don’t train chest, this was an area that had been over developed in the past and an area that needed to be left alone while others caught up! F&F: Favourite body part to train? Sian: I LOVE a good legs sessions! Then it must be shoulders after that….. F&F: What’s your contest diet and supplementation like? Sian: I keep my diet very consistent, ensuring I get my 5-6 meals a day. I’m disciplined with my food
46 - Fashion & Fitness Magazine
Sian Toal
when it comes to preparing it in advance and taking it with me daily. If anything, I’m a bit OCD when it comes to weighing my food and eating it on time! I weigh my food so I make sure I get enough rather than worrying about having too much. I have eaten my meals in some strange places - cinema, changing rooms, tubes and busses - you know - the usual! My last prep lasted six months over a qualifier and finals, which was the longest I’ve ever done, but enforced some essential habits. My diet is always sugar and wheat free and then in the last four weeks, dairy free. I also have a cheat meal (clean cheat!) once a week until last four weeks. My body type doesn’t require too many carbohydrates and I always find that carb cycling works best for me, which I bring in about halfway through my prep.
Breakfast: 1 x Phd catalyst multivitamin, 10g glutamine, 5 x bcaas,
4 egg whites 2 whole eggs 50g oats 1tsp Udo’s oil
Snack:
100g chicken/turkey Half avocado 100g green beans
Pre training: 1tbsp L-Carnitine , Phd Amino Drive Post Training: 10g glutamine, 5 x bcaas, 1tbsp L-Carnitine Lunch:
150g fish 100g sweet potato 100g mixed veg
Snack: Dinner:
100g chicken/turkey 100g mixed veg 150g steak 8 x asparagus
Before bed:
1tsp Udo’s oil, 1 x Phd catalyst
F&F: How did you stay motivated through that six months contest prep? Sian: I surprised myself actually! Of course there are going to be days where you don’t want to be getting up at 5am to do your cardio, making your weeks’ worth of food on a Sunday night, turning down an invite to an event and eating the same foods day in and day out. HOWEVER….don’t forget that you wanted this! YOU want to present your best body. In this sport, you’ll need to accept that there will be fun times but also some times where you’ll need to dig deep. Here are some methods I use:
• Start with a positive mind set. Look forward to the prep journey, learn constantly and get excited about the end result you’ll have. The journey is worth more than the end result. • Write a goal list and display it somewhere in your house. This could include daily targets as well as long term plans. Read it every day. Mine was on my fridge…. • Make a plan. A training plan and a nutrition plan designed around you. If you’re not sure, ask for help. • Keep photos of physiques you admire. Mine are on my phone and I look to them for motivation. • Monitor your progress. I take weight, BF% and circumference measurements on a regular basis and can adjust training or food as needed. • Don’t make your whole life about dieting and training. I often found new things to do with friends and family which allowed me to relax, have my food when I needed it and give me a chance to talk about something else for a while! • Have stage coaching, so you feel your most confident on the day and know how to show off your hard work. I see Audrey Kaipio and she knows how to work it!! • Every day you don’t train or stick to your plan, your fellow competitors are! Stay focussed! • Plan something nice at the end of your journey, such as a holiday, new handbag, etc. • IMPORTANT! Never stand on stage without knowing you did your absolute best, did everything to the plan, had fun and learnt something about yourself on the way! F&F: Thanks for chatting with us and good luck with it all! If people want to find out more about you, and your training journey, where can they go? Sian: Thank you! I can’t wait. Please feel free to follow me on Twitter @SianToalPT and @onpointlondon or find me on Facebook.
Designfreebies Magazine 47 Fashion• &www.designfreebies.org Fitness Magazine -• 47
48 â&#x20AC;˘ Designfreebies Magazine â&#x20AC;˘ www.designfreebies.org
model: Svetlana romanova
Next issue: The Story of Svetlana Romanova
model: Svetlana romanova
Designfreebies Magazine â&#x20AC;˘ www.designfreebies.org â&#x20AC;˘ 49
verdens bedste h å rfarvesystem pr æ mierede h å rstylister rin g
27
11
86
93
eller
bes ø g
os
p å www . 1 stfashion g roup . com
redken 1 st fashion g roup salon kronprinsens g ade 1 2 1 1 1 4 K ø benha v n K