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Renaissance Woman
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Former Miss Canada
Personal Trainer, Holistic Nutrition Coach, Writer, Spokesmodel & IFBB Pro
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Amy Paffrath Marzia Prince
New York Times Best Selling Author, Certified Nutritional Therapy Practitioner, Fitness Model and Motivational Speaker
Tosca Reno 48 54
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Ashley Kaltwasser 2013/2014 Ms. Bikini Olympia 2014/2015 Ms. Bikini International Photo: Brian Landis
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IFBB Pro & Olympian, Team Bodybuilding.com, Writer and Chek Holistic Lifestyle Coach
Nicole Moneer Training For Two
Television Host of CBS’s “Recipe Rehab”
Evette Rios
Sarah Ainsley Harrison
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Ron Perron
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Marzia Prince
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Amy Paffrath
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Coach, Speaker, Author, Miss California International 2014
Tosca Reno
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Alycia Darby
How to Win A Pageant: Six Truths
118 Jessica Jessie Fitness Ball Fun
126 Beach Bunny
Swimwear
Miami Swim Spring/Summer 2015
48 Alycia Darby
Evette Rios
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Publisher:
Cameron Habashian Editor in Chief:
Biani Xavier Managing Editor & Associate Publisher:
Kelly Price
et on the ball! Give it a spin. Take care of the round baby bump. Be an all around winner! This issue circles around lots of great stories, photographs, exercises, and careers. Our cover features Ashley Kaltwasser, the bikini champion of all bikini champions. Ms. Kaltwasser circles the bikini competition circuit and brings home the titles. The titles she brings home are historic. She is an IFBB Bikini Pro, giving her access to competitions that she has dominated. In 2013, she won IFBB Bikini Olympia title and coming back in 2014, won it again. At the Arnold Classic the same year, she began another historic run. Taking home the trophy for Ms. Bikini International and then in amazing form returned and did it again in 2015. We are so proud to feature this all around winner.
is also an actress. She talks about getting started on your body right now, not to wait to begin on your body especially that ever reoccurring Monday. Nicole Moneer has a great article with ideas about taking care of the round baby bump, what to eat, how to exercise, and more. Alycia Darby gives us six truths on how to win a pageant and Marzia Prince another IFBB Pro and 2007 Ms. Bikini Universe talks about her “Healthanista” lifestyle. Kelly Price talked with Tosca Reno. This is an amazing woman. Tosca talked to Kelly about her successful career and then the shocking spin it took after the death of her husband. But Tosca accepted the responsibilities of the crushing realities she discovered about her husband’s business upon his death. In her life, Ms. Reno has lived through abuse, too many deaths, and bankruptcy. She describes these experiences and circles back to how she is going to overcome and regain her footing.
Proving she can hula the Hula Hoop, Amy Paffrath is fantastic. Denise Smith interviewed Amy, and she proved to be most energetic, a perfect trait for her gigs as a TV host, actress, and comedian. She shares her experience with New Kids on the Block and the opportunity of several exclusive interviews with them.
Managing Editor:
Darcy Tharp Associate Editor:
Shanan Maynard Charles Dorsey Jr Contributing Editor:
Jessica Jessie Art Director:
Miriam Jave Director of IT & Creative Solutions:
Rajiv Ghangrekar Executive Director of Advertising:
Charles Dorsey Jr Contributing Designer & Writer:
Jenna Belt Celebrity Associate Director:
Rachel Alexandra Greiner
Finally to round out this great second edition of June issue, I have to mention all the wonderful photographs and in particular Christopher Bailey, Ron Perron and Brian Landis (cover) featured in this edition. We are honored to showcase these photographers’ unique talents.
Evette Ríos gives us lessons on how to bring our old, not so healthy recipes around to delicious alternatives. Ms. Ríos is the host of the TV show Recipe Rehab. Just look at her smile, you know you are going to enjoy her show and her recipes. Evette’s life is rounded out with her son Yagúez and husband Stephen, who she says gets her through each day.
So get on the ball and get fit and enjoy the beautiful month of June.
Editor-in-Chief
You will find related information to this and previous issues by following us at: FITNESS
Contributing Associate:
Brian Landis Social Media Marketing Manager:
Brian Price Contributing Writers:
Sabina Bloom Elizabeth Price Denise Smith Austin Thomson Lilly Willner Editors/Proof Readers:
Mayelee Watts Marina Gulova Social Media Strategists:
2013 Miss Canada, Sarah Ainsley Harrison has a full fitness career, but she
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Christine Jackson
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Most Magazine
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Yvonne Fyne-Nsofor Marina Gulova Edna Jones Marina Gulova Mayelee Watts
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Renaissance Woman
www.amypaffrath.com twitter.com/amypaffrath www.facebook.com/amypaffrath
Photographer: SEAN ARMENTA www.seanarmenta.com Twitter // @armenta_photo Instagram // @seanarmenta Hair and Make-Up: Sunny An Styling: Adrien Rabago
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By Denise Smith
Amy Paffrath, the host of the hit show on VH1, is a natural performer who was born to entertain and make people laugh. From a young age, she would perform alongside her six brothers and sisters in their grandmother’s basement. With encouragement from supportive parents, what started out as family fun at Grandma’s house would lay the groundwork for this charismatic talent on her journey to stardom. Amy grew up in St. Louis, Missouri with a lot of freedom as a kid. Her family lived in a cul-de-sac and could walk to the neighborhood market or play in the nearby creek. “We were the old school free range children,” she laughs. Remembering the pretty scenery and vast space, they slept with the windows open and doors unlocked.
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As you can imagine, the Paffrath household was always loud. “If it was quiet, it meant that everyone had gone somewhere without you ha-ha, like in Home Alone when Kevin gets left behind.” There was always someone to play with whether it was putting on newscasts, plays, variety shows with runway modeling and singing songs. The siblings were inspired by the sounds of Debbie Gibson and New Kids on the Block. A particular favorite was a version of Under the Bridge by the Red Hot Chili Peppers she performed with her sister Christy. “We were just silly, but we were encouraged to express ourselves, and we had a lot of fun doing it.”
Amy attended the University of Missouri, Columbia and majored in Broadcast Journalism. Proud of her degree, she had visions of being the next Katie Couric. “At the end of the day, I do love acting and the variety my career in Hollywood offers me.” Fond of gathering news, the actor gravitates toward positive stories. Amy created a podcast called, Tell Me Something Good that focuses on all the positive things in the world. “I think the more we share these stories, the better the world will be!”
The actor is very close with her family and loves them all dearly. Family is important to Amy, and it is hard being so far away. This summer her youngest sister, Brittany, will be joining her in LA to attend college. With any luck, this will give everyone more reason to visit: two-for-one!
We talked to the actor about her time in college and who inspired and encouraged her to follow her dreams. She recalls the biggest influence being, Stacey Woelfel. “Woelfel is an incredible professor who cares about what his students want in life and helps them achieve >>>
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their goals.” Together, the professor and student focused on what she wanted out of a career and developed a reel for the budding thespian to use for future auditions in LA. hile attending college, Amy was offered an internship at the highly acclaimed television show, Entertainment Tonight. As her first introduction to living in Hollywood, the hours were pretty rough. “Mary Hart is a legend and getting to watch her work was so incredible, especially at the very beginning of my career.” While watching her, the actor learned to hold herself to a high standard and nail it every time. Always consistent with her work, Ms. Hart taught her to work hard and be prepared. “A lot of people work on the show and you don’t want to waste their time.” She found Ms. Hart to be the ultimate professional and always classy.
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We talked to the comedian about her personal fitness routine and how it has become a pivotal lifestyle choice. Always an athlete, she played almost every sport as a kid: soccer, basketball, volleyball and gymnastics that turned into cheerleading. “I’m very adventurous, and I like rock climbing and hiking, so I guess you could say I’ve always had a passion for fitness.” Amy plans to run a half marathon with her husband, Drew Seeley next year for their three-year wedding anniversary. She also hopes to participate in a triathlon this year. She trains daily with Alex Ingram at Gameface Fitness. Alex likes to change up her workouts, doing heavier weights for legs but not a lot on top, with a focus on yoga to make the muscles lean. “I’m so athletic, I have a tendency to get a little bulky, and I love doing gymnastic based workouts that utilize body weight.”
We talked to Amy about her eating habits, “I go through phases where I’m strict with my diet and then other times I’m very lenient.” She follows a low carb, low sugar plan, eating mainly lean protein and lots of fruits and vegetables. She does not eat a lot of dairy or processed foods. “I’m not a big supplement person, but I do take Sibu Omega 7 capsules, they are great for your hair, skin and nails.” lways generous with her time and looking to give back, she supports a host of charities, from the ALS Association, the Art of Elysium, The Thirst Project and most recently, Dare 4 Charity. This unique charity is a way to raise money in a fun way. “They were looking for someone to take a challenge that had a passion for children’s charities and that all appealed to me.” Banding together with Tracy Evens, a three-time Olympian and National Champion, they raised over
$10,000. As a result of their great efforts, the actor sledded down the Olympic bobsled course in Park City Utah! The exhilarating ride of her life allowed her to help an amazing group of kids in Rwanda. Time well spent. Amy is married to fellow actor Drew Seeley. After living in LA for one week, they were both working for a promotion modeling company called Encore Nationwide. Getting staffed on the same job, they met every day to demonstrate the benefits of using one of the company’s products. After flirting for the week, they went out on a group get together and eventually a real date. The couple married two years now, resides in Los Angeles with their dog Astro. With a love for travel, the actors can’t seem to stay in LA. Amy also loves to cook, often inviting two couples for dinner parties. Happy hour with >>>
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friends, movies at the cemetery during the summer, The Hollywood Bowl, or the beach, there is never a lack of options for the newlyweds. e discussed maintaining balance in their busy work schedules, she remarks, “There’s no secret to it other than prioritizing what’s important.” The busy couple takes everything day by day and decides what needs to happen right away and what can wait. They focus on the now and each other and being together every moment they have. “We make time for each other and schedule fun things with each including date nights; that are very important.” The actress tells us she and her husband hold their date night with as much weight as any important business meeting. VH1’s Dating Naked show is a reality series in which contestants vie for affection sans clothes. When we asked the starlet what it must be like
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surrounded by all those naked people she is quick to admit, “At first it was a little strange, I didn’t really know where to look and I was afraid to get caught looking.” Having been on the show for two seasons now, it is no big deal. “I just have to listen more than ever before which is good because it makes me a better actor and host!” You can catch Dating Naked every Wednesdays starting July 15th on VH1. One of her favorite experiences was to take a three-day cruise with New Kids on the Block on a “work” assignment. “To me, who grew up in the 90’s, NKOTB is as big as it gets; I used to watch their videos every day as a child.” A true fan, she had sleeping bags, dangly earrings, t-shirts, lunch boxes, all with Jordan Knight’s face on them, you name it! “Getting to hang out with those guys for multiple days and conducting exclusive interviews on the ship were incredible experiences that I could never have dreamed up in my wildest dreams.” >>>
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tand-up is the scariest, most fulfilling and exhilarating medium of comedy. For Amy, “It’s amazing because you have no one to hide behind, and when you get a laugh it is all because of you.” Stand-up can also be scary because you are writing about the truth of who you are. “It’s very soul bearing.” She gets her material from everyday life, exchanges with the people she loves, and random observations. “I have notes all over my phone, and I can’t wait to get on stage.” You can find Amy sharpening her skills at LA comedy clubs. So what inspires the young actress? People who are going through hard times in their lives and overcome them with grace, dignity and compassion. “My dear friend Rebecca Zamolo has been battling IBD publicly and her courage and strength is incredibly inspiring to me.” She admires her ability to keep smiling through a tough situation. She has an incredibly positive infectious energy. “I have the most wonderful girlfriends and each of them inspires me to be better and work harder every day.” Amy Paffrath has been busy to say the least. Hosting credits consist of Dating Naked, MTV’s Jersey Shore: After Hours and E!’s Entertainment. She has also had guest appearances on 2 Broke Girls as a plucky waitress and an LA actress on Hot in Cleveland. She also was in the major motion picture, 2014’s The Purge: Anarchy. There is no end to this bright young talent. Paffrath, a unique German name for a unique individual who embraces every opportunity placed before her with zest, great heart, and pointed focus. You have heard the saying, do what comes naturally; Amy is shining example of this age old sentiment. As one of the star’s favorite groups aptly sings, “You got the right stuff, baby.”
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Personal Trainer, Holistic Nutrition Coach, Writer, Spokesmodel & IFBB Pro
www.MarziaPrince.com IG: Marziaprince FB: Marzia Prince: The Healthinista Twitter: Marziaprince Photographer: Sarah Orbanic MUA-Julianne Kaye Location-Weeses Pieces
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By Darcy Tharp
something trendy and fun. I love fashion, it excites me! My go to designers are Stella McCartney, Kate Spade, Angela Roi, Gunas, and Vaute. Former Ms. Bikini Universe, Marzia Prince says after winning that coveted title at the age of 32, she realized that she truly can accomplish anything she desires no matter what her age. The international model and fitness entrepreneur is a certified personal trainer, life coach, and writer specializing in training women and is passionate about living a healthy lifestyle and inspiring others to do the same. The beautiful, toned blonde founded Healthy Housewives, a group of five strong women who are all fitness professionals and dedicated to empowering women. But Marzia didn’t stop there, as she is about to launch her own website, the Healthinista which is her clever way of comparing fashion to health and styling yourself through proper food and exercise. In other words, women can look forward to learning how to “style” their body and gain the satisfaction of looking and feeling their best with Marzia’s help. MOST Fitness snagged some time with the model and delved into what a busy day of a fitness expert looks like, who inspires her, and how to live a happy, healthy existence. Hint: it all comes from within. FMM: Wow, I love your idea the Healthinista and comparing fashion to health because we truly are what we eat-what we eat is what we wear! Fascinating! Do you consider yourself a fashionista as well? Who are your go to designers? MP: Yes, I consider myself a fashionista too. When I am not wearing fun gym clothes, I am wearing
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FMM: Will your healthy styling differ from your personal training programs? What will the Healthinista brand mainly entail? MP: Yes, it will be put in a different perspective. Much like a fashion stylist does with your body type and budget, they work to create your best style to fit you. I do the same with fitness and food. Everyone has different nutrition styles, different workout styles, and motivational styles. I do not believe in one size fits all when it comes to food and fitness. I work with each individual to customize their program and tailor it to their lifestyle. I believe being healthy will never go out of style! FMM: You are the founder and owner of, “Healthy Housewives”-What has been the most fun/unique thing or project you have all done as part of that company? MP: Wow, that is hard to answer. We have done so many fun things as a group like charity events, fashion shows, photoshoots, and what we do bestteach women to be healthy! But, if I had to pick just one specific memory so far, it was when we flew to LA in a private jet to pitch our business as a makeover reality show in Hollywood. We wanted to bring to TV what we did as a group to help women. We came pretty close 3 times, but in the end, it never made the cut. It was a fun learning process that we had not experienced before. I love learning about myself in those types of situations. Good times!
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FMM: Do you and your fellow housewives spend time hanging out together regularly like the Real Housewives in those shows do? Any drama?! MP: We do hang when we can. Usually it is for a project we are working on. We all lead very busy lives. We own our own businesses and have families. I can’t say there isn’t any drama, because sometimes there is. When you get five strong women together with different opinions, there is going to be conflict. But, nothing like what you see on TV. We are mature enough to state our opinion and respect our difference of opinions. FMM: What was the most interesting aspect of winning one of the world’s largest titles-“Miss Bikini Universe?” MP: You know, I won that title at the age of 32. At the time, I was one of the oldest competitors there. The age range was 18-34 years old. After
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the age of 35, you are put in a “Classic” category. After winning this title, this competition taught me more than just hard work in the gym and staying disciplined with my nutrition. It taught me that I can accomplish anything I want at any age. I am a late bloomer in life; I have always been behind and that’s ok. In a weird way this competition taught me to embrace myself more. Life actually began for me. Now I live in the moment and never take anything for granted. All you have is today. FMM: You focus on training women-what is the most common complaint or worry about fitness that you hear from women? And your advice? MP: The most common complaint is their booty. Today the booty is one of the most popular body parts to train. We can embrace the booty thanks to celebrities like Jennifer Lopez and the Kardashians. Women also worry they are going to get too big if they lift weights. I say, “Look at
me, I have been lifting for 10 years, do I look ‘too big’ or like a man?” It usually puts things in perspective for them. FMM: As a writer, trainer, business owner, and entrepreneur, you must be incredibly busy-what does a typical day in your life look like? MP: As a fitness entrepreneur, I live, sleep, and breathe fitness. It’s in my blood! Most days I usually get up around 5 or 6 am. First thing in the morning-I wake up, make some breakfast and feed my family. Then I walk my dogs to get them up and moving. After I walk my dogs, I then go to the gym to train myself. After my workout, I take a shower to get ready for my day. I train 4 clients back to back and then go to lunch. At lunch I return emails and run a few errands. After lunch break, I train 4 more clients. After I train my client’s, then I come home to cook dinner for my family. After dinner I return emails, write some training programs, and pick up around the house. Then it is time to decompress. I like to meditate, read a self-help book, or watch a TV show. After that it’s lights out and back to the grind the next day. On weekends I usually do events with family and friends. I really enjoy my downtime because I work so hard and am always on the go. But, sometimes I give posing seminars to the competition girls I train or I have a modeling job. Life is busy, but I wouldn’t have it any other way. I love my life! FMM: Describe the most interesting model shoot you have ever done. MP: My most interesting modeling shoot was 7 years ago when I was doing this lagoon bikini scene in Florida for this fitness magazine. The photographer kept demanding I be in the middle of this lagoon area for “the shot.” He said it was shallow and I could easily walk out there with my flip flops. I was hesitant because the water was gross and murky. It was very questionable. As soon as I put a foot in the dark stagnant water, all
these crabs came out of the water like spiders. It looked like a sci-fi scene out of movie. We all screamed and ran far away from that area. You can say we never got the shot! FMM: Who is your hero? MP: I have many heroes in life for different areas in my life. They change from goal to goal. One person who stands out and inspires me to live every day is my husband. I didn’t grow up in the best environment and had the worst role models for parents, and have been in some very bad relationships and friendships. I was at a point where I lost faith in humanity. I have been through some trying times growing up. Then one day I met my husband, and he showed me how to live
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through his eyes. My husband teaches me to be a better person every day. I definitely believe He put my husband in my life. Having my husband’s positive nurturing support combined with fitness and health, means I am having the time of my life and I am grateful for who I am today. You could say my husband is my ultimate hero. FMM: Do you have any advice for aspiring fitness models? MP: You truly have to love the healthy lifestyle. When you truly love what you do, it shines through your being. Someone will recognize your passion. It’s not just about your physique. It is about your body, mind, and soul. Positive energy is infectious!
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FMM: As a life coach as well, tell Fitness MOST readers your best advice for a happy existence? MP: It is so cliché. You have to love yourself and be happy with who you are. You will then be at peace with your existence so that you can enjoy your journey in life. You have to talk positively to yourself. Positive self-talk helps you believe you are a better person even if you don’t believe it right now; it will happen. I didn’t have the best start in life. It took me years to get here. Just hang in there and keep believing in yourself. Happiness is in you. Sometimes it takes a supportive person or situation to see life differently. If it can happen to me, it can happen to you.
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FMM: If you had five minutes with a world leader, what would you talk about and tell him/her? MP: You know, I have always been interested in Bill Gates and his philanthropy. He has done so much for our world. I love to learn from more experienced people. He and his wife amaze me. He, “has been there, done that,” in his life, and I would love to learn some nuggets of wisdom from someone like him. I would also love to team up with him on helping America’s school lunch programs. Kind of what Jamie Oliver did for some schools but on a bigger scale throughout America since the obesity epidemic is out of control. Bill Gates has much more clout than I do! LOL! People would listen. Children are our future.
the hand/eye coordination. I keep things mixed up for fun so I don’t get bored. This summer I want to take yoga on the paddle board classes. I am really into taking my workouts outside to be more in touch with nature. I love feeling more centered with myself.
FMM: What is your favorite exercise/sport that you do regularly for your workout? MP: I love to lift weights because I am naturally a tall thin body type. Lifting weights gives me curves. I have added yoga for flexibility and boxing for
I always have something exciting going on. You will just have to tune into my Healthinista blog to find out.
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FMM: Any other projects/gigs in the near future besides launching the Healthinista? MP: Yes, I am excited for my holistic lifestyle blog to launch! You can also see me in the new SunWarrior ads I recently shot. SunWarrior is a holistic health and wellness company that has an amazing line of plant-based products. I fell in love with their protein powder and tweeted it on Twitter. They reached out to me because of that tweet, and now I am a proud Ambassador for their company.
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Images: Model: Marzia Prince Photographer: Sarah Orbanic MUA-Julianne Kaye Location-Weeses Pieces Website/Social media links: www.MarziaPrince.com IG: Marziaprince FB: Marzia Prince: The Healthinista Twitter: Marziaprince
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Photographer: Peter Leuders www.peterlueders.com
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New York Times best selling author, Certified Nutritional Therapy Practitioner, Fitness Model and Motivational Speaker
www.toscareno.com
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By Kelly Price
motivational speaker and blogger on her website and other national publications. All of her accomplishments and successes shine even greater when considering the punches she has taken right to the gut along her journey. I do not want this article to be a tragic life story, but I cannot make it clear the extent of her success without at least taking a look at the things Reno has been crushed by along the way. It is also important to look at the punches so that we all may learn to duck if the swing were to come our way. Tosca Reno is the reason we interview. I spent hours preparing for our interview, learning everything about her, but after a nearly two-hour interview, I was really beginning to know her. She graciously and candidly spoke with me. She is powerful, honest, intelligent, and inspiring. My goal for you is to get to know her, too. Tosca is a successful author, fitness model, and motivational speaker. She is a Certified Nutritional Therapy Practitioner. Yes, she is pretty, sexy, blonde, Canadian, blah, blah, blah; truly she is a sweetheart. But, all of these wonderful attributes cannot cover up the tragedies, challenges, and traumas in her life. She speaks honestly about them. She hopes that someone will benefit by hearing her journey and she is beginning to realize how the honesty of her telling will also help her to heal. Tosca is the successful author of a line of books based on a clean-eating technique, “EatClean Diet®”. She has marketed “Eat-Clean®” into a successful brand of products. Her programs work, not only because of Reno’s entrepreneurship, but because they are based on her knowledge as a Certified Nutritional Therapy Practitioner. Tosca has also transformed her once over-weight body into a fitness model body. She is also a
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Tosca was born of Dutch immigrants who lived in Nazi-occupied Holland. She grew up in a strict Catholic home. She felt her home was an abusive environment. Then, maybe predictably, she went into an abusive marriage. She has a life-long habit of taking care of others and being the best supporter for everyone in her life. Taking care of herself and honoring herself are things she is learning to do, as we all are, hopefully. Unfortunately, we do not always realize we are stepping from one bad situation to another, not until we have come to a crisis point in our lives or maybe that moment when a trusted friend has been honest. Tosca married again. Her second husband, Robert Kennedy was a good person, eager to please, a husband she was able to build her career with. Together, under his publishing company, Robert Kennedy Publishing, under the masthead of Canusa, Tosca built her “Eat-Clean Diet®”. Robert was charming, he ran the publishing company and Reno continued to write books. “I worked my butt off on my books; they were universally successful with 25 million dollars in sales.” It was a great “joint” venture. Along with publishing “Eat-Clean®” books, Robert was publishing fitness magazines, Clean Eating, Oxygen, Muscle Mag International,
Photographer: Peter Leuders www.peterlueders.com
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Reps! and American Curves. Tosca was also heavily invested in working with the magazines. When Tosca and Robert married, their two families merged; Tosca bringing her three children, Robert bringing his son and daughter. Kennedy and his son Braden were in a car accident in 1988 that left Braden, 11, with severe brain damage requiring constant care. Braden lived in their home until his death in 2011. The following year, Kennedy was diagnosed with lung cancer and died in April 2012. On Robert’s “death bed” he gave the publishing company over to his wife. So, now imagine, Braden has passed away, Robert has passed away, Tosca is helping four girls cope with these two major losses, and now she must run this empire of a publishing company and her own brand. She soon discovered there would be nothing to running the publishing company, because the company had already been run into the ground and she had no idea. Kennedy had
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leveraged, mortgaged and used all income from the company just to keep the company up, but it was not working. She never saw the majority of her $25 million in sales earned from her books. Before she was married to Robert he also built a $13 million dollar house, which upon his death she learned Robert was also upside-down in. From the public’s view, and because Tosca had not learned nor disclosed all the facts to the public, it appeared the publishing empire failed once she took it over. The fact is she can only be blamed for trusting her husband. So Tosca and I talked a lot about spouses, and having the right to ask financial questions. She also asks herself, “How did this happen to me? I loved him and I trusted him.” We need to be knowledgeable about all debt in a marriage, because ultimately each spouse is responsible, as Tosca discovered. She had no choice but to file for bankruptcy on the publishing company. She is still trying to sell their
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Photographer: Stewart Volland www.stewartvollandpictures.com
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home, but there is a small market for mansions. Tosca says she has learned the biggest lesson she could have imagined. “But I also learned I have the power of yes and no.” Now Tosca is working to bring her career to life and establish financial stability. She has written a new book about resilience, a story about Robert’s cancer and what happened over the past two years. When her publisher read it, this was put to her, “That is a great story about Bob, but you are missing from the picture.” “I never thought it could be about me. I did not think I had permission to write about my side of the story because I did not think it mattered.” She knows now how much she mattered. What she is learning from this whole experience; first is the wonderful, beautiful power of “no.” And one thing: Tosca has always been an optimist. I never got the victim feeling from her nor the feeling that there is nothing she could do about her situation. But in her rawness of telling her story she hopes to empower other spouses to help others evaluate their emotional habits. I admire her attitude of responsibility and perseverance. She is and will come back, this time with four daughters. After Robert’s death, Tosca asked his daughter Chelsea if she wanted to be adopted. With a yes, her daughter team became four. Chelsea is the youngest of her four at 22. Tosca describes her as logical beyond reason, deep - trying to shed her teenage years and come into womanhood. She says Chelsea has handled her layers of tragedy with both sadness and grace. “It has been a beautiful process to watch.” Kelsey, 24, is production assistant at an
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advertising agency, she is “creative and stubborn”, a classically trained dancer, and photographer. Kelsey had a lot to do with newest iteration of Tosca’s website. Kiersten 27 has a Masters in Integrated Marketing and Science Communication from Northwestern University. She is working in Chicago in the US at a company that takes social media data and writes algorithms to leverage that data. At 30, her daughter Rachel is married, living with Scratch Golfer husband. Rachel is a Naturopathic Doctor and Tosca can go to her regarding medical advice. As you can see, she has built a dream team of daughter to help her with this journey back. With the tragedies for all the women in her house, they have embraced counseling and its value. We talked about social stigmas of mental health in Canada and the United States. It is still stigmatized in Canada she says, but we have to talk about it. We all need to talk about depression, talk about all the emotional tugs in our heads. She feels she is upfront with her girls and honest about her feelings. “If you do not deal with your emotions, your emotions will deal with you.” Tosca says she has learned to set boundaries and is starting to accept that she is just as important as anyone else. Life requires that she is diligent about taking care of herself, working out, meditating, and nourishing herself. She allows herself the negative and the bad, embracing them and moving on. “I know it is a bumpy ride, but I am not going down with the Titanic.”
Photographer: Stewart Volland | www.stewartvollandpictures.com
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Photographer: Stewart Volland | www.stewartvollandpictures.com
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Television Host of CBS’s “Recipe Rehab” By Austin Thomson
www.evetterios.com
members try out each recipe in their kitchen, they decide their new favorite. Ríos was kind enough to sit down with MOST to discuss her show, the challenges of motherhood, and plans that Ríos has up her sleeve. “Recipe Rehab” takes all sorts of recipes, but Ríos says that her favorite recipes to give a makeover are the sweet ones. Ríos says she has a major sweet tooth and that the sweetest recipes can be the easiest to give a quick face-lift. Ríos says she loves using dates in recipes because they add sweetness while adding lots of fiber. When it comes to chocolate, Ríos has another rule that she follows, “The darker, the better.” Dark chocolate is filled with antioxidants and offers far more benefits than milk chocolate. Ríos tells us to “trust her” when it comes to a making brownies with coconut crème!
She describes it as a positive show. Explaining, “We all have those delicious family recipes that remind us of home, but we often can’t and shouldn’t enjoy them every day.” So, each week two chefs face off in a competition to give one family’s high-calorie recipe a new low-calorie twist. After the family
When Ríos isn’t cooking or crafting, she’s spending precious time with her baby, Yaguez. Ríos says that having Yaguez has only added to her appreciation for crafty DIY ideas. “Setting up a craft project for the little ones is a great way to keep them involved without just setting them up in front of a screen,” says Ríos. As far as home design goes, Ríos says that she has a newfound love for easy-to-clean fabrics and prints. Having a baby, dog, two cats and husband in the busy city of New York reinforces her appreciation for these fabrics. >>>
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Adding to her already impressive resume, Ríos is a humanitarian, working with a variety of organizations to strive for a better world. Ríos is a national spokesperson for Goodwill where she focuses on the Latino community. Ríos says, “ We all want to be a part of something and Goodwill helps people become more contributing members of their communities.” In addition to being a national spokesperson, Ríos has been on the board of DIFFA (Design Industries Foundations Fighting AIDS) for several years. She says that DIFFA is one of the largest grantees of function to AIDS charities in the country. They gave the first grant to “God’s Love We Deliver” which delivers food to sick and housebound people throughout the five boroughs of New York City. Growing up in the West Village of Manhattan, her family noticed so many of the young men in their community were dying. These were beautiful, energetic, young men dying from AIDS. Her family lost two close friends during that time. Her work with DIFFA allows her to give back and hopefully keep this terrible disease at bay. “Currently mostly women of color are affected by AIDS. The work is not done yet,” she says and then adds “We need to continue to educate, protect and provide services for those living with HIV and AIDS.” Balance is clearly a huge requirement of Evette’s life, balancing her many passions, jobs, and newborn baby. Ríos sends a huge thank you to her parents who live right around the corner from her Manhattan home and have been enormously helpful. Her parents babysit their grandson and are raising him to speak Spanish. She says that if there is one thing that keeps her going through each and every day, it’s her partner. He is her best friend and invaluable teammate in keeping things running smoothly. Speaking of family, Ríos is in touch with her Puerto Rican roots and says
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that they are instrumental to the person she is today. Puerto Ricans have a rich, vibrant culture with delicious food using lots of fresh ingredients. Evette says, “Latinos naturally have a palate and are raised to appreciate farm to table cooking. It is in our blood.” Growing up, Ríos lived in a house full of DIY’ers who were constantly making things such as clothes, food, and even beer. Reflecting, she says these are the moments that instilled her crafty nature. Traveling has been a huge inspiration to Ms. Ríos and has improved her eye for food and design. Whether she’s in a foreign country or taking a stroll around her neighborhood, she finds inspiration. When it comes to traveling, Ríos believes, “Travel should be number one on every young person’s list.” There is always time to buy a new car or fancy furniture, but family and experiencing new things are what is important. In addition to being a television host on English speaking networks. Her ability to speak Spanish has also put her in the position to host and speak on a variety of Spanish television such as “Despierta América” and “Buenos Dias Nueva York”. When talking about the difference between television in English and Spanish, Ríos notes that there is just something about Spanish television that makes it irresistible. “They take into account that viewers like a little dancing a little music and a little absurdity,” says Ríos. As for the future, Rio says that there are many different directions that life can take her. However, she says that this is the year that she plans to write her book, especially after being featured in many others. While writing a book has been on Ríos mind for a long time, she knows that by staying positive through the process anything is possible. While Ríos’ life may sound hectic, in the end, Ríos is simply a mother following her passions.
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• 3/4 cup sweetened coconut milk (I use So Delicious)
• 2” piece fresh ginger, peeled and sliced • 3 small cinnamon sticks • 2 whole star anise • 13.5-oz can light (60% less fat) unsweetened coconut milk
• ⅓ cup chia seeds • ¼ cup raisins • 1 Tbsp granulated sugar or stevia • Dried or fresh fruit, ground cinnamon and shredded coconut, for serving
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In a medium saucepan, combine the sweetened coconut milk, ginger, cinnamon, and star anise. Bring to a boil, and then reduce heat and simmer until the mixture reduces to one cup, about 10 minutes.
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In a large bowl, stir the unsweetened coconut milk until smooth. Slowly add the chia seeds, stirring to combine. Strain the spiced coconut milk into the bowl, discarding the spices. Stir in the raisins and the sugar.
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Refrigerate covered, for at least 4 hours. After one hour of refrigeration, stir vigorously to prevent the seeds from clumping. Spoon into glasses and top with fruit, cinnamon or coconut, as desired.
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When the personality of your space needs to be as varied and interesting as you are
www.michelleworkmanhome.com www.MOST mag.com || FITNESS
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Photographer
www. baileyimage.co.uk
Photographer
Gilles Crofta
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Photographer
Gilles Crofta
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Shaun Stafford
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By Darcy Tharp
It was later when he took a media course that covered design, photography, film production, and journalism that he first started taking pictures and bought his first manual 35mm SLR. A lot of things have changed in the industry especially over the last 10 years and Christopher feels very lucky to have learned to use a camera in the good old days of film. Fortunately he learned Photoshop in one of his design classes, which proved to be a vital skill later on when he switched over to digital cameras. In 2004 he turned these skills into a full time business and has since traveled the world as a commercial photographer for many high profile clients. Due to his background playing Ice Hockey for Great Britain, fitness has always been a big part of Christopher’s life. Becoming a fitness and bodybuilding photographer is something that has then just naturally occurred for him over the last few years. He started with a few brand names that spread to magazine and private portfolio work, and now fitness is around 90% of his work load. However, working alongside some of the world’s best fitness models, athletes, and bodybuilders each day rubbed off on him a little more than he would have originally expected. With a push from fellow bodybuilder photographers Gillies Crofta and Mark Coles at M10 Fitness, Christopher took it on himself to go through the shoot process first hand. “I like to think this benefits the position I am in now knowing what everyone I work with goes through. I now have the utmost respect for the dedication of my clients”
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FMM: You started with film-do you recall a particular moment you knew you had to make the change? CB: I started with film at college. I was studying media design because I wanted to be a graphic designer back then. It was design, photography, film production, and a little bit of journalism as well, but I really sunk into film photography actually. FMM: Do you still miss dark room photography? CB: It was really getting back into the dark room and actually developing your own image and seeing it all come through. That was the highlight for me, and that’s what got me addicted. After that I did take quite a break from photography; I did a second college course, which I didn’t finish because it was quite repetitive of the first course. Back then I was a professional ice hockey player for Great Britain and competing all over the world. FMM: When did you discover photography is your future? CB: One summer my dad started giving me a few jobs through his company doing photography. Back then it was just turning over into digital, so I did quite a few jobs and managed to get enough money together to get my first digital camera. I kind of knew a little bit of Photoshop anyway because of design class and it kind of sank in together really well. I did commercial work, and shot everything like trucks, forklifts, cranes, and that was the majority of my work. When the recession hit I switched and started doing a lot of wedding photography and sort of found new avenues as all my commercial clients had cut their marketing budgets at that point. It started building back up over the years until about five years ago when I did my first fitness shoot. That led to >>>
Nina Ross
Ruth Dales
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Marc Hector
Mark Coles
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another fitness shoot, which led to another brand which led to another supplement company until I got contacted by the magazines to start doing some work. That was when I started shooting for top fitness magazines and that spread my name a lot in the industry to the point where now I’m inundated with work, pretty much booked all year round and absolutely loving it. FMM: Where do you find inspiration as a fitness photographer? CB: I guess the same place as a lot of people do. I train a lot myself, so obviously take a lot of inspiration from things that I see in the gym, and different things I see people doing. If I see somebody working out who is in good shape, I pick up certain moves that I see them doing and thinks that looks really good and that it brings out glutes really well, or something and you sort of take a little note in your head. Other inspiration can come from anywhere, like movies: when you’re watching certain movies you may see a certain scene and like the lights in it and think you can try it yourself and see if it works. Any sort of media really, like go through magazines and nowadays it’s more about what you see on the internet. People often bring me their own inspiration if it is a personal shoot, and show up with an iPad full of Pinterest pictures or motivational pictures and say I want this shot or to try and do this shot, and you take that and do your own style and see what comes out. Usually it’s pretty good, and sometimes it’s better than the one they brought. FMM: How do you describe your style? CB: My style has developed quite a lot recently. I obviously have learned from my favorite photographers, which like in my era and like any
other artist you pick different things from people who inspire you, and then you put them all together in a pot and mix them up and eventually you develop your own style based on things you’ve looked up to in the past. There are numerous photographers in many different areas that have inspired me, and I think it’s just doing a little bit of each until you discover your own style. I don’t really know how to describe my style, but I guess it’s kind of edgy, very sharp, and I try my best with colors. But I just experiment really. FMM: What are your go-to cameras, lenses, or gear? CB: I’m a canon man- I used to shoot with EOS 1Ds Mark III which is a really nice camera. But the camera I’ve used mainly the past few years is the 5D Mark III, and I’ve absolutely loved it so now I’ve got the new 5D S, which I’ve heard is very similar to the 5D3 which would be perfect for me but much higher resolution and sharper images. I use mainly prime lenses, for shooting; I’ve got a case full of lenses which I keep telling myself I should narrow down. FMM: Do you prefer studio or location, and why? CB: Location-I used to have a studio for nearly 4 years, which was in my hometown. It was a nice little studio, but it just wasn’t getting used. It served its purpose at the time and probably paid for itself. Location wise, I’m pretty much in gyms most of the time. Probably the best location shoot was last year when I was shooting for the Olympia, and I took a bunch of British athletes out into the desert for a certain alternative location shoot for a fitness magazine. That was pretty cool, and I hope to do that again this year. >>>
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Steve Cook and Ryan Terry
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Sergi Constance
Craie Carrera
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FMM: You have an extensive fitness background, what tips can you give our aspiring fitness models who want to pursue careers in fitness? CB: Just work hard and follow your inspirations. Believe in yourself. Create your own style, and don’t try to copy anyone else. Take pieces of things that you are inspired by and put it towards your own career. Just work hard with it and obviously you have to put yourself out there if you want to be a fitness model. You got to get those shoots done and get publicity and get your name out there. Just be careful when you are shooting
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with different photographers- pick someone you have researched and you like and who has been consistent. Make sure there is nothing untoward. If you want to be a fitness model there are photographers out there who will ask you to do things you don’t want to do or are not comfortable doing and give you false promises and the majority of the time it’s BS. Use common sense, and work hard at it, and eventually you will get noticed. FMM: Do you pose your models? CB: Yes. For me some of my work is in training situations so and most of the time I’ll pick out an
Tom Coleman
Dan Walls
exercise unless it’s a feature for a certain exercise. If it’s a workout for a magazine you pretty much have to be on point as far as technique in the workout, but if it’s a shoot just for a brand or post competition shoot or something like that you can move the models around to accent the best features they have. The control is really with the photographer and you have to make sure you are getting the best image out there. FMM: Can you describe your typical Photoshoot days? CB: Again it changes depending on what the shoot is for. If it is for a post competition shoot, the models are usually in good shape because the competition was the day before. They’ve usually still got a good tan and are looking sharp as possible. So the first shoot is just about showing up, and I have an half an hour chat with them before and have a good laugh with them, getting that mutual respect going, and find out what they are trying to get out of the photoshoot and just get stuck in. Magazine work is very similar, as I meet whoever is in charge with the magazine, speak to the boss, and find out what they want to get out of the shoot. It is a very, very laid back situation, and I don’t have many demanding clients. If I did, I probably wouldn’t shoot with them again. A photo shoot is very easy and all parties are really very relaxed and you just take your time doing it.
There’s really no pressure on anybody. Just make sure you come out of there with good shots. Photo shoot days are pretty easy to be honest. FMM: Have you ever experienced creativity block or a professional lull? CB: Yes. Not in a bad way; not that I’ve ever been stuck for ideas, but when you are shooting the same things over and over it’s just a matter of coming up with something new. The hardest thing is shooting in the same gym over and over. I’m sure people on the outside don’t see it as much as I do, but I’ll see images and think that’s a little too similar to what I’ve done in the past. But there’s only so much you can do in a certain environment, which is why I always get excited about shooting in a new gym. It’s always good inspiration shooting in a different environment. You get to play around with different things, different equipment and machines, different exercises, etc. That’s the hardest thing really, shooting in the same gym over and over. The images kind of just get a bit too alike. FMM: What’s the photograph you are most proud of? CB: I suppose the most important photograph in my career so far would probably be my first fitness cover this year with Muscle Fitness magazine with David Mcintosh whose quite well known in the >>>
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U.K. and is a really nice guy. I actually shot with him twice. We shot a fight ready feature since he’s got a fight background and shot some cover options with some white backgrounds. It made the cover of Muscle Fitness so that I’m really proud of. Workwise, I’m also most proud of my travel work. For a long time I didn’t take my camera with me because I wanted to just enjoy the scenery and get a lot of rest, but now I’ve started learning to take it with me and get a lot of pictures. The goal for me sometime probably next year would be to hold a gallery somewhere with all the travel work I’ve done. FMM: Who do you want to photograph next? Is there anyone you haven’t had a chance to shoot? CB: I guess in the fitness industry it would be some of the bigger names out in the U.S. It isn’t easy getting to shoot with them some of them. I shot
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with a couple of guys last year which was a big honor like Jose Raymond and this year shot with the likes of Larissa Reis, Ben Pakulski and Tony Freeman. The top of the game is the winners or the top guys who have competed at the Olympia, but it’s not an easy job because I don’t work for any of the U.S. publications, so it’s just a matter of plugging away at it. FMM: Where do you hope to go from here? CB: I really love what I do. The last two years have been really big for me. The big goal is to make it out in the U.S. and look for opportunities out there. It’s not an easy job, and there’s a lot of competition, but in this industry it’s a lot about who you know. http://baileyimage.co.uk/blog/ @Christopher Bailey
International photographer Christopher Bailey has shot some of the world's top fitness athletes and models for Muscle & Fitness magazine. Now he has created the Ultimate Photoshoot Prep Guide combining years of professional experience with expert knowledge from Britain's top physique coaches and IFBB Pro athletes. The free eBook download features the secrets to getting shoot and stage ready from M10 Fitness founder and UKBFF champion Mark Coles, IFBB Pro Anth Bailes and world-leading strength and nutrition coach Phil Learney. IFBB pro athletes Ryan Terry and Nina Ross share their practical experience of final week prep to get in razor-sharp shape for a photoshoot or fitness competition.
You can download this essential eBook free from www.baileyimage.co.uk/photoshoot_prep on July 1st. www.MOST mag.com || FITNESS
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27/05/2015 21:07
Former Miss Canada
@SarahAinsleyH www.facebook.com/sarahainsleyh www.twitter.com/sarahainsleyh www.instagram.com/sarahainsleyh Photographer:
Ron Perron www.ronperronphoto.com
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By Lilly Willner
In my interview with Ms. Harrison she talks about her best friend, her great sponsors, and her career plans and goals. Sarah Ainsley Harrison is not a stereotypical pageant girl. For her, beauty is about a healthy mind, body, and spirit. That’s why the 2013 Miss International Canada worked to become Vice President of her college’s Student Association and ran social events, sports, and charity work throughout the college. She also was Minister of the Nova Scotia Secondary School Studies Association and a sponsored athlete. Sarah took the time to talk to us about health, fitness, beauty, and her greatest achievements. Ms. Harrison is a rugby playing former Miss Canada. She wore the title of Miss International Canada for 2013, and won the Best Body Award at Miss Universe Canada for 2013. While reigning as Miss International she traveled to Tokyo representing Canada. For all the stage appearances and focus on beauty and muscles, Sarah shares that women in pageants and competitions are beautiful, intelligent and capable. She leverages her success on stage for philanthropic work and to be a successful spokesperson for major products in the fitness world. Ms. Harrison was named a Celebrity Ambassador for World Vision Canada. She loves where she is at right now, coaching, training, modeling, being a spokesperson, acting and more. Yet in time she plans to return to her great loves of travel and tourism. With her outgoing personality she enjoys learning about people and their cultures and seems to thrive even outside of her day to day routine.
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FMM: What did you learn about yourself from your experiences in pageants? SAH: I learned the power of intent. Put forth your intentions into the universe; ask for things and take actions. It’s amazing what you can achieve when you just try. From fundraising for charities to creating sponsorship partnerships, I learned a lot about creating a network and how much you can achieve working with others. FMM: As a former Miss Universe Canada, how do you respond to claims that pageants are sexist or misogynist? SAH: Sexism and misogyny sadly exist in many areas of life, not just pageants and fitness competitions, but also into business and social “norms”. On every forum and medium women can choose to project a strong, intelligent, healthy example. Pageant delegates are some of the most accomplished women I’ve ever met… bioengineers, lawyers, Masters and PHD students, women who speak 10 languages fluently, women who have started charities to help with education, abuse, poverty, and environment. Pageants promote philanthropy and education, beauty that comes from within is what gives you that sparkle. I feel that pageants give women an example of finding their voices, seeking more knowledge, helping others, and even highlights that women can be leaders and inspirational. Shows like Toddlers in Tiaras and Last Week Tonight with Jon Oliver portray an extreme end of the spectrum, >>>
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and some highly intelligent women like Miss Utah 2013 get caught in an anxious moment on stage where their answer is not as eloquent or calculated as it could have been had she not answered on a stage in front of thousands of people after hours of pageantry; it’s a lot of pressure and most of these women perform incredibly considering the 20 second time frame they have to answer a political, environmental, or philosophical question they’ve never heard before. FMM: Tell us why you love your dog. SAH: I love my dog because she is my best friend. So loyal and unconditional love. She is half Tosa Inu, quarter Cane Corso and quarter Doberman which makes for a very special and beautiful aesthetic and personality. She’s fast and strong, great for runs and playing, yet she is sweet and calming for a good cuddle partner. She is my fur baby.
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FMM: What can you tell me about your sponsor Magnum Nutraceuticals? SAH: Magnum is such a supportive sponsor and I am proud to represent such an integral company. They make my favorite protein on the market Quattro, a four stage release of high-quality isolates, essential fats like CLA and flaxseed, it is time-released, no lactose, and a very smooth digesting protein. They also have a new preworkout coming out soon called Limitless and I can’t wait to be one of the first to experience how it fulfills its name; IFBB Pro Justine Munro says it’s amazing. I feel blessed to work with them, and my entire dream team of sponsors: Magnum Nutraceuticals, Ascenta Health NutraSea Fishoil, ProFit Health Club, Grand River Spa, X2X Clothing, Bikinilicious custom crystal contest bikinis, Absolute Touch stage prep, and AQUAhydrate electrolyte enhanced alkaline ph balanced water. >>>
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FMM: Why is fitness so important to you? SAH: Fitness is a very high priority for me. My body is my temple. It is my vehicle for life. It is my clay to mould. It is one of the only things that I believe is truly “mine”; possessions come and go, but I value and protect my health by exercising and eating well. FMM: What is the difference between health and beauty? Why is it important for our readers to know the difference? SAH: I believe that health is true beauty, but it’s important for readers to realize that health is more important than outer beauty if the process in which you attempt to achieve your fitness goals is unhealthy. You have to respect your body and diet and exercise in smart safe ways. I give focus to keep my metabolism running strong, and keeping my skin, brain and hormonal balance healthy. You can’t outrun a bad diet as it’s like playing “tug of war” with your body. I personally choose to be all natural with no chemicals and no surgery because for me long term beauty is more important than slightly improved short-term beauty. FMM: What accomplishment are you most proud of? And why? SAH: I have many things in my life that I am proud of and it’s hard to say one is a more significant accomplishment than another. I am proud of my education and leadership roles I had while at school. I am proud of the accomplishments of other athletes that I have coached and of clients that I have helped transform their health and confidence. I am proud of my modeling publications and acting endeavors. Ultimately, I am proud of my balance of mind, body and spirit. My parents raised me to be a grounded and versatile individual. I constantly strive to improve myself, never resting on my laurels, and I believe that when you are your best self, you are able to help others the most.
FMM: What goals are you currently working towards? What do you hope to accomplish in the future? SAH: I am about to achieve one of my goals next month! I will soon become a CFST (Certified Fascial Stretch Therapist) which will be an incredible service to be able to offer in addition to training my clients. After that course is completed, my sights are set on becoming a Registered Holistic Nutritionist; it’s been a personal interest for me for years and I am always trying to expand my knowledge and skill-set. I love personal training and coaching; to help others achieve better quality of life is so rewarding. Aside from education, my other biggest goal and focus is getting my IFBB Pro Card. I absolutely love this sport and want to take it to the next level! FMM: What do you see as a common stumbling block for women in the beginning stages of the process of getting in shape? How do you coach past? SAH: I think one of the biggest stumbling blocks for women is getting in a trap of “tomorrow”. “I’ll start Monday” and then another week goes by. “I had a bad lunch so now the day is shot and I might as well have a treat dinner too”. One slip up does not mean you go in for a pound. It doesn’t matter what day it is or when in the day you start being better, there is never a better time to choose to make better decisions than right now. Make yourself a plan and respect yourself enough to stick to it. Rewards should be a part of it, but so should accountability; rewards must be earned. FMM: If you had spare, spare time and had to pick something new to do, what would it be and why? SAH: If I had enough spare time, I would get back into Aerial Silks. I loved having that as a part of my fitness routine. The volleyball, and the gym / weight lifting is my first love, but I love new challenges >>>
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especially acrobatic ones like inversions and silks, or relaxing workouts like yoga. It gives me good variety of skill and mental stimulation. FMM: What is your most important preventative tip of a work out? And why? SAH: Take the time for myofascial release, warm up, and clear your mind: foam roll, do a light stretch, warm up either through cardio of dynamic movements before lifting anything heavy. Don’t rush the process, you perform better with a clear focused mind and a limber warm body with good blood flow; a warm up gives you time to prepare your body and your mind. I would rather get a solid effective 45 minutes, than a stiff slow 60 minutes. Work smarter, not harder. FMM: When did you realize that fitness could become a career for you? SAH: Fitness is my passion and that is how I knew it would be my career. If you do what you love, you never work a day in your life. Where there is passion there is genuine enthusiasm and a thirst to do your best. As Steve Jobs said, “The only way to do great work is to love what you do.” FMM: Do you have any nutritional tips or healthy food ideas for our readers who love sugar way too much? SAH: One of the reasons we crave food is for the serotonin it releases, particularly high fat and high carbohydrate foods release the most serotonin and make us feel happy. Vitamin C, B-Complex Vitamins and Zinc help with Serotonin production so that you won’t feel as much craving for emotional eating. Lemon water is my go to Vitamin C boost to help curb my cravings. Remember that sudden hunger is often more emotional seeking instant gratification, but gradual hunger is typically physical hunger that you should fulfill with more slow release foods to sustain you like complex carbs and good fats such as quinoa or almonds.
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Can’t kick the craving after a nice glass of lemon water? Add stevia and cinnamon to egg whites and it tastes like bread-less “French toast”. For everything Sarah: @SarahAinsleyH www.facebook.com/sarahainsleyh www.twitter.com/sarahainsleyh www.instagram.com/sarahainsleyh
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2013/2014 Ms. Bikini Olympia 2014/2015 Ms. Bikini International
facebook.com/BikiniProAshley twitter.com/ashleykfit instagram.com/ashleykfit
Photographer:
Brian Landis
Location: Powerhouse Gym in Hanover, Maryland Hair & Makeup: Sara Elizabeth www.saraeartistry.com
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By: Denise Smith
With an uncanny ability to win competitions, she did. So please indulge us just for a minute to brag for Ms. Kaltwasser. 2015 and 2014 Arnold Classic Bikini International 1st Place 2014 1st Place Titles: IFBB Bikini Olympia, Power Pro Bikini in Moscow, Russia, Korea Grand Prix, Toronto Pro SuperShow, Australian Grand Prix and New Zealand Pro Bikini Show. Ashley has made fitness her career. And this successful career takes her around the globe traveling for competitions. She was recently in London and Brazil, representing her sponsor Gaspari Nutrition. Since 2011, Ashley has been training every day, in an effort to better herself and make her mark in this fast growing industry. As one part of Team Gaspari, the best of the best specialize in physique sports, combat sports, strength and endurance. For the busy athlete, her schedule consists of competing, writing, modeling, and traveling the world to teach Bikini Posing seminars. Her fitness career also consists of social media commission based income, paid appearances and work done with her sponsors. Most Fitness talked with the IFFB Bikini PRO and how her love for fitness has become the driving force in her life. Her high school track coach was a figure competitor. Inspired, Ashley set to her own journey in the bikini division and made herself at home.
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FMM: You grew up in Akron OH, what was life like at home as a child? What were your interest/sports? AK: I grew up in a lower middle class family in the suburbs of Akron. I have lived in Akron my entire life...even through college. Right now, Akron is just my storage unit! I am constantly on the go and I only spend a few days at a time in Akron before I have to leave again for an appearance. As a child, I participated in gymnastics. I discontinued my involvement in gymnastics during my sophomore year of high school. But track however, is something that I participated in from middle school through college. I ran the 400m hurdles on a scholarship at the University of Akron. FMM: Are you excited to have LeBron James back in Cleveland and a real chance at an NBA Championship? AK: Oh LBJ!! I think it’s great that another successful athlete is representing Akron. So of course I have to support the home team. YES, there is a chance. FMM: What led you to fitness? AK: I have always been into sports. This athletic background gave me a great foundation to start my career. Sports have taught me how to train hard and eat properly. FMM: What were some of the early jobs you had to make ends meet before making fitness modeling your full time job? AK: I was a bartender for a few years during and after college. I also worked promotional events.
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FMM: Tell us the products you sponsor. AK: Gaspari, Muscleegg, Better Bodies, Fuel Meals, Liquid Sun Rayz, Cynthia James Bikinis FMM: You write a regular column, what is the thought process for coming up with topics to cover? AK: I try to think what I would want to know regarding a fit lifestyle. Sometimes it’s fun for me to choose a topic that I do not know much about and research the heck out of it...that way I can learn while I write! FMM: Tell us about your relationship with Team Gaspari. How did this partnership come about? AK: I have been with GASPARI nutrition for about a year and a half. Honestly, it is a dream sponsorship. It’s funny because back when I was just an NPC competitor, I always used to joke around with my friends that if I ever got sponsored by GASPARI Nutrition I would know I had made it. Fast forward to 2 1/2 years and I am signed with them. I could not be happier. They are so good to me. FMM: What does your offseason look like? AK: This off-season involved a lot of traveling. Obviously my diet is more relaxed but my training remains the same. It is often difficult to get in a good work out while on the road, but I make it work. I even bring my own resistance bands with me. I am thoroughly enjoying this off-season. FMM: You are currently the Reigning Olympia Queen. Tell us about the moment you won the title. What are some of the duties you have as Queen? AK: I feel it is my job to be a great ambassador for the sport. I try to be a good role model and
be a great example to up and coming bikini competitors. The moment that I won was one of the greatest moments of my entire life. The Olympia is basically the Super Bowl of our sport, the highest title. It felt like a complete dream when they called my name as the winner. That moment in time continues to play as a story in my head! FMM: What are some of the most common corrections you make during your bikini posing seminars? AK: A lot of girls lack confidence on stage. Some of these girls also are not exposed to the correct posing requirements. Sometimes all that needs to be done is working on their energy and “swag”. FMM: Where are some of the places you have traveled to for your bikini seminars? AK: I have been to amazing places such as Italy, Spain, and the United Kingdom to name a few. More countries on the way as well! FMM: What do you like to do for fun? What do you like to do to unwind? AK: This may sound strange, but I love to go bargain-hunting. It’s almost like a little thrill to find a good deal on random items. Some of these items I don’t even need lol. I also like to cook, go hiking, watch Judge Judy and of course travel the world!
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By: Ashley Kaltwasser
If you’re in a pinch this can provide an effective on the go workout.
This will encourage you to stick with a plan if there isn’t a gym available. This way you won’t be tempted to give into fattening airplane food when hunger strikes! You can freeze some foods if you know you’ll be there for a while. I like to bring non-perishable items and place them into my check-in luggage. Some of the food items that I bring with me are:
• Beef/turkey jerky • Canned chicken • • • • • •
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(although you could bring tuna as well) Oatmeal Protein powder/bars Almonds, cashews Flavored rice cakes Vitamin C packets Sugar-Free gum
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Sometimes airlines do not offer an adequate amount of water while flying. You may want to consider bringing your own EMPTY large water bottle or purchasing a few water bottles before boarding. When you travel, your immune system is under stress. Be sure to bring hand sanitizer or wipes as well to minimize your chances of catching a cold or the flu.
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IFBB Pro & Olympian, Team Bodybuilding.com, Writer and Chek Holistic Lifestyle Coach
www.nicolemoneer.com Photographer: Alex Goykhman www.goykphoto.com
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By Nicole Moneer
I did, however, switch from hot yoga to prenatal yoga early on. My midwife group had warned me of the potential dangers to the fetus, of doing hot yoga, even in the first trimester. If your core body temperature exceeds 102 degrees, you will place your baby at risk for defects and dehydration. I am sure there are many hot yoga instructors who taught classes while pregnant and birthed healthy children. I was not going to take that risk. Cardio, resistance training, prenatal yoga and Pilates are all beneficial during your pregnancy journey while breastfeeding and even carrying your baby.
During my first trimester, I continued working out as I had been doing. Exercise and movement are important during pregnancy, as is your overall mental state. For those wanting to start an exercise program when pregnant; be sure to hire an expert. Do not just wing it by yourself or a workout partner; you may risk hurting yourself and your baby-onthe-way. My integrative doctor said, “You got pregnant doing all you’ve done so keep at it but listen to your body and stop if you feel pain or discomfort.” What my doctor said was true and I followed his advice. I was able to continue life with my holistic functional approach along with teaching weekly cardio kickboxing classes, weight training four times a week and using the Pilates Reformer.
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Instead of going to the gym when I wanted and doing what I wanted as frequently as I wanted, I soon found out this journey was not going to be about what I wanted. I was not getting ready to step on stage in a bikini, I was nurturing a child, so I did not need to be killing it at the gym five to six times a week. I teach my clients to listen to their bodies and rest when needed, and I follow the same advice. I had a few days in my first trimester I stayed home in bed to rest instead of working out or going to work, this rest was what my baby bump was telling me to do. At times being pregnant can suck your soul. I know all you mommies get me on this. So those zzz’s are much needed no matter the stage of your pregnancy. During my second trimester, I started to modify exercises more. For example, squats and lunges are great during pregnancy because they help to strengthen and stabilize the pelvic muscles used during labor and delivery. I used very little weight or just my body weight, which was challenging enough for me and baby-to-be. For upper body exercises, I switched many standing exercises to be seated on a stability ball or kneeling to prevent any pulling in my midsection. I started to decrease my weight if I felt any pulling in my abdomen. I even stopped performing some exercises altogether. I incorporated chest and shoulder stretches and >>>
corrective upper back exercises to help with my posture. Pregnant or not we all need extra help when it comes to posture. Pain-free movement is the goal. If you feel any pain or discomfort stop doing the exercise. If you experience the following symptoms stop the exercise and call your healthcare professional: • increased shortness of breath • chest pain • calf pain or swelling • vaginal fluid or bleeding • uterine contractions • headache Since women have a decrease in available oxygen for aerobic exercise during pregnancy, they should exercise at a lower intensity. here are many women who continue to exercise throughout all three trimesters with the same activities at the same intensities. Then there are women like me who have to taper down and modify according to what their bodies are telling them. Listening to your body is so important when you are pregnant. Creating and nurturing a human is tough stuff, and you never know what to expect until you go through it yourself. Each woman’s prenatal journey is so unique it is important to address any challenges that come up during this time. By the time I made it to the third trimester, my pre-pregnancy taste buds fully returned. I felt like me again. I will discuss the importance of nutrition further on. I had consistent energy in my third trimester. However, I did not walk; I waddled. Ha! I felt best moving and exercising. Sitting and sleeping were quite uncomfortable and even painful at times, even with my Snoogle (a pregnancy pillow). I got a lot of relief from weekly pregnancy massages, acupuncture,
foam rolling and working out. Since it was getting harder to maneuver around with my baby bump, I cut back my resistance training workouts to once a week. I still was able to teach an hour of cardio kickboxing each week up until the day I went into labor. I made sure to modify as needed and even coached my class on exercises that I was no longer able to perform. I felt good about my physical state throughout my pregnancy. If you follow me on social media, I often post on my positive mindset as being a huge part of my success or anyone’s success. >>>
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Into my second trimester, I was anxious that my body would have a negative reaction to my exercise. To be ready for any eventuality, I started to prepare. My plan was always to have a natural childbirth, I began to research natural births and to surround myself with other moms who had delivered babies naturally without medical intervention. Hearing other women’s stories of giving birth, naturally at home, in other countries or a hospital empowered me. I thought, if they can do it so can I and that I did. our emotional state has a huge impact on your pregnancy and postpartum journey, so positive thoughts are helpful as is stress management. A great book to read on this is “Women’s Bodies, Women’s Wisdom” by Dr. Christiane Northrup. I became more in tune with my body, with how the physical and emotional stressors affected me during pregnancy. Just like I would stop a certain exercise if it did not feel right, there were situations or people I needed to avoid or eliminate from my life to keep my stress manageable and my body and baby healthy. When it comes to nutrition, it does matter, every day of your life and especially when you are pregnant. Many women think they can eat whatever they want when pregnant, while obviously you can, but to be as healthy as possible, you should not. Our country’s health, especially our children’s health, continues to suffer, for many reasons, one being our food supply and the foods we eat. If a food is advertised on TV, do not eat it. How often do you see coconut oil, cod liver oil, grass-fed beef, kale and spinach advertised on TV? This is so important that I am writing a book on it. My publisher and I are in the final stages working on the last few edits. I work with clients on nutrition and develop plans specific to their goals. Prior to my pregnancy from 2011-2014, I was eating a paleo diet, eating antibiotic hormone
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free meats, poultry and wild seafood, organic veggies, and healthy fats. I did not eat fruit and avoided starchy carbs. The way I ate came from years of my trial and error and working with my holistic doctor to turn my health around, and it also worked best for me to function optimally. I also have my Chek Holistic Lifestyle Coaching certification that focuses on eating foods from the land and sea. Prior to my pregnancy, I ate like this 98% of the time. During my first trimester, my body gravitated towards foods that were against my diet religion (insert smiley face). I have to admit I did not have a salad or any taste for one during my first ten weeks. I had a few weeks where pizza, cakes, and frozen dinners were what my baby bump was craving. Please note, when I ate that way I felt like complete crap, I even broke out on my face and back. Finally, around week ten, I was back to craving proteins, vegetables, and healthy fats. It felt so great to eat clean again, I felt better, and my skin started to clear up. I did not beat myself up for eating this way either. I knew that my body needed more nutrients so I started eating various fruits and healthy carbs. The fruit kept me hydrated and was a quick middle of the night snack to feed my grumbling belly. In trimester two, I added in fermented foods like Rejuvalec from Karyn’s Raw in Chicago, which offers so many health benefits. I found this to help with my nausea, energy levels and skin. If you want to make your own, various recipes are available online. It is high in B vitamins and if you are deficient that is one reason most pregnant women may suffer from nausea or morning sickness. Remember a vitamin B supplement is nowhere near as good as getting the vitamin from actual food. When I hit my third trimester, I felt like my taste buds had fully returned. All in all, I felt good about my pregnancy nutrition including the few weeks where I ate processed foods. I did have aversions to certain healthy foods during my pregnancy. I made it a >>>
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point to get a variety of foods I knew were beneficial to both myself and my baby. My eating was not perfect, but I know I did the best I could considering my educational background and knowledge. Below is a list of some foods to incorporate if you are pregnant or trying to conceive:
• Pasture-raised Liver • Grass-fed beef (this way you know it contains the vitamins and minerals needed)
• Butter (grass-fed or raw from a local farm) • Animal fats • Tropical fats • Organic veggies and fruits (low in toxins) • Cod liver oil • Sardines • Bone Broth • Gluten-free grains
Here are some foods to avoid during pregnancy: • High Fructose Corn Syrup • Alcohol • Caffeine • Raw fish • Undercooked poultry or red meat • Nitrite • Soy • Artificial sweeteners hen it comes to prenatal nutrition and exercise, along with labor and delivery, we may not all journey the same path. What works for me may not work for everyone. It was not a single person or resource of information that helped me. It was many that helped in my pregnancy journey including the “going with my gut” instinct. In sharing my holistic approach with you, hopefully you will walk away with something to help you and your baby thrive. Enjoy the ride!
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For more information, I can be contacted at nmoneer@comcast.net Find me on Facebook at https://m.facebook.com/nicolemoneerlifestyle360 Or on Instagram @lifestyle360bynicolemoneer Resources : - “Prenatal Health & Happiness, Through Exercise & Nutrition” by Holli Spicer-Clepper - “How To Eat a Move & Be Healthy!” By Paul Chek - Westonaprice.org
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Photographer
www.ronperronphoto.com By Kelly Price
I have agreed with this statement more than once after a lazy, fattening weekend. But to Ron Perron, it is his career. Mr. Perron runs his successful photography business shooting some of the most fit people. Ron has been able to take two of his great passions, being fit and taking pictures and created Ronperron Fitography. Each of these could easily be more than full time jobs, but Ron has proven he is the master of all of his domains. Ron is also a musician, and being a true Canadian, a lover of hockey. If we could fault him for anything it might be that there is not a page full of pictures on Facebook of his six year old, fit daughter. She will be joined by a brother in June, fitness, photography and family. Mr. Perron has accumulated a fantastic list of who he has worked with, including Macklemore, but the list is all the more fantastic since he only started his photography business in 2008. His goal is not to just to take pictures but to create works of art. In this issue of MOST Fitness Magazine, his art is evident in the shots of Sarah Ainsley Harrison. He is an international photographer being published again and again. He has expanded his photographic offerings. He is now offering multi-media services. And for the record, even professional photographers take selfies. This is probably the only area that any of us could even begin to compete with the talented Mr. Perron. Enjoy more of Ron’s work at: www.ishootfitpeople.com www.twitter.com/ronperronphoto www.facebook.com/ronperronphoto
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Chelsey Tarnow
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FMM: You got involved with music at age 15, what was the most significant visual moment that made you decide to transition into photography and fitness? RP: During my time as a musician, I was pretty obsessed with my fitness as I thought it would be of great benefit for my stage presence and ability to perform with intensity. I did all my own photography as a cost saving measure during that time. I had already been a fitness magazine aficionado and was really inspired by how amazing the fit human body can look when lit correctly. FMM: When did you start taking photography seriously? RP: When people started offering me money for my work! That was when I knew that I was probably doing something right. FMM: Are you a self-taught photographer? RP: I am, for the most part. Though I did work in a small studio for a while where I got basic lighting training. Then later I was affiliated with a major fitness photography studio (Arsenik) and they helped teach me the “in’s and out’s” of the business side as well as some lighting and editing training. FMM: What failure have you learned the most from? RP: The biggest failure was also the biggest blessing. About 3 years ago I was working for a big company while doing photography on the side. I had a planned to be there for 3 years, max and become self sufficient with my own business. The pay wasn’t bad, the job was easy but the hours were long. It was getting harder and harder to get motivated to work on my own business. But then a funny thing happened. A series of events caused me to get fired. It was almost exactly 3 years after
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I had started working there. The universe had known my plan and made it a reality. That kicked me in gear real quick let me tell you. With a child and a mortgage to pay, you can get inspired pretty damn quick. That launched me into action to the point that 3 years later now, I have been called by many the fastest rising star in fitness photography. Hard work, dedication, passion, confidence and perseverance is all it takes... FMM: Did you ever try or find yourself interested in any other type of photography? RP: I have shot everything from babies (don’t judge) to waterfalls. I had an epiphany that I should not work at something I disliked. So I narrowed my focus to the two main passions in my life: fitness and music. I shoot athletes almost exclusively, but now and then I shoot with some big names in the music industry, Jennifer Lopez, One Republic, Avril Lavigne, Hedley, Macklemore, and Demi Lovato. FMM: You became a BCRPA certified personal trainer at the age of 19, takes us through the path of getting your certification and discipline you had to endure RP: To be honest I didn’t find it that hard. My level of training is kind of basic as it only took me a few months to achieve. Also I had been studying about the body and fitness for years by that point, so I wish I could give a good story here, but it was the only schooling I’ve ever done that I enjoyed and was completely passionate about. It was a labor of love. FMM: You have been involved in many sports, how do you rank your favorites? RP: Hockey is my all time favorite to compete in, though MMA is close behind. I still play hockey, but I’m too old for MMA.. haha.
Sylvea Minci
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Valerie Cantin
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Montana Jade
FMM: You specialize in fitness photography; does it ever get tiring for you? RP: Never! I am an athlete and love being around like minded people. “FITFAM” is a real thing. It is such an amazing genre of photography if you love lighting, and being badass... two of my favorite things. FMM: Do you shoot pro athletics only or you take on beginners? RP: I shoot many pros, but I also shoot plenty of people doing their very first photo shoot. At least they aren’t divas / devos yet, I kid I kid. FMM: Considering your extensive background in fitness, do you pose your models? What makes a good pose? RP: Well, I certainly encourage them to bring several “go to” poses to make sure they have some sense of body positioning. I often actually shoot with a mirror next to my camera to help them see what I see. We all know our own body and how we
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want it to look better than anyone else, so I find this very useful. I help a ton too. A great pose creates symmetrical lines and curves and plays to the light. Hopefully it also conveys emotion. FMM: What is your advice to our inspired readers who want to start competing in fitness industry? RP: Do it to push yourself to be the best and most disciplined you. Then find a really good coach. There are many bad ones. It’s your body, so put it in good hands! FMM: How do you maintain a work/life balance? Is your family into sport as well? RP: Balance? What’s that? HaHa. It is a struggle. I train 6 days a week and work 10-15 hour days. I have a desire to be one of the best in the industry, it doesn’t happen by accident. Thankfully my studio is at my home and I edit and do other business from home. I even train at my home gym when I can’t get to the big gym. So that aspect of how I have things setup allows me to still see my family
a lot and spend time with them. My wife is not involved, my 6 year old daughter probably will be, she is already in amazing shape! And I have a son due in late June, so we’ll see what happens with that lil fellow. FMM: Tell us about Arsenik Studios Inc RP: They are one of the top fitness studios in North America and Arthur was my early mentor in the industry. They are tied in with the biggest fitness magazine in Canada (Inside Fitness) I am very grateful to have had that teaching and it is a big part of how my success is shaping up now. What’s the most useful photographic mantra? Shoot it until you got it, move on.
Mirko Maras
FMM: What do you want to professionally accomplish in the next 5 years? RP: I want to be regarded World Wide as one of the top athlete photographers in the business. The rest is a secret. Shh. ;-)
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Alex Paraste
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Matt Froese
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Michelle Stephanie
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Coach, Speaker, Author, Miss California International 2014
WinAPageant.com
By Alycia Darby he pageant industry can be a real mystery. It seems that five elusive judges scoured the nation and swept 50 of the most beautiful women from their towns, threw them in a fully-beaded designer gown and asked them to perform talents of all sorts to see who is the most beautiful of all. Even the winner seems shocked – a surprising gasp, hysterical tears, and kisses blown to the audience as though she had never expected to win a pageant. If you’ve ever competed in a pageant, you know the truth. Contestants prepare for months and sometimes years to win a pageant. Each one studies current events, learns how to apply fake eyelashes, tries on countless gowns, spends days at the gym perfecting her physique and hours teasing her hair. You know that when the curtain goes up, the music turns on and Miss California glides across the stage in a $700 bikini and 4-inch heels, there are 49 other girls hopping around
in spanx with one heel on asking for a zip while painting on new lip color, wiping off butt-glue, and taping blisters before hitting the stage to again glide gracefully as the audience admires her ‘effortless’ beauty. Effortless? Ha! To be fair, on occasion you may see a pageant winner who hears her name announced and gives a victorious shout as she throws a fist into the air. I happen to like those girls. They treat pageantry more like a sport than a fantasy; the girl with the most points wins. Yet the point system of a pageant is not as objective as a game of basketball. The fate of the contestants lies in the hands of five strangers – judges, who have the honor and responsibility of choosing a winner. Judges have 30-90 seconds while a contestant is on stage to judge their perception of her. Barely long enough to recover from a sneeze. >>>
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So, what other truths are hiding behind the curtain of pageantry? I competed in my first pageant at age 18. I didn’t win. Thank goodness or else I may have seen behind the curtain before I learned a slew of life lessons that I still apply to the success I enjoy today. I competed in several more pageants throughout the United States, winning two state titles and losing many more. Each time I competed, I learned something new – about me, and about how to win a pageant. I hope the following six truths will prepare you to win a pageant – whether it’s your first or your next – and save you a decade of time in learning them. Pageants are a high-stakes game with unclear rules and unexplained results. When there is only one winner and there are more than 3 contestants, statistically, you are more likely to lose than to win. There. I said it – not to discourage you. I’m just letting you know this will not be easy. But, it will be fun! More good news: Life is equally unclear and unexplainable. So, this’ll be good practice! It’s amazing how many contestants truly believe in the fantasy of pageantry. Thousands of contestants every year compete in various pageants thinking they are just going to ‘do their best’ and the results are out of their control. Women show up as though they were plucked out of the countryside and placed onto a stage. They don’t consider how to actually win a pageant. Instead, they hope the judges will see their inner beauty. It doesn’t work like that, and neither does life. Your job is to help others see your beauty, to share
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it with them so they can experience the goodness. To win a pageant, you have to be prepared to roll up your sleeves and put in the work necessary to showcase your greatest qualities. For many, that means developing your professional skills or volunteering for an organization you believe in. The top-tier contestants in Miss America, Miss USA, and Miss International Pageants have usually been developing themselves personally and professionally for years before stepping foot on a national stage. And the change they make is real in the lives of those they impact.
Every great competitor has a team. Even individual sports are won with a team of supporters. It is vital to hire a team of professionals that have more experience, knowledge, and expertise to help design a path to victory, hold you accountable to your goals, and encourage your success. Pageant contestants are no different. The best teams I’ve seen consist of the following: wardrobe stylist, pageant-day makeup artist, fitness trainer, pageant coach, and trusted advisor (usually a family member or best friend). When considering whom to hire for your team, first look for people who share your personal values and respect your professional goals. Then, make sure your team members are smarter than you in their area of expertise. Hiring someone who knows less than you to protect your ego, or cut a corner is not going to do you any good. Resist the urge to give your mom a camera to take your headshots. Not surprisingly, it’s hard to win a pageant without a team. Let’s face it: pageants are an expensive hobby. Competing to win a pageant takes a certain investment of time and money. The
industry is certainly not cheap, but there are ways to limit spending to fit into your own budget. As Miss California International, I competed at the national pageant in a wardrobe that was entirely borrowed. This decision allowed me to make larger investments of time and money into other elements of competition like photos, coaching, and advertisement in order to accomplish my competition goals. When you create a budget, you suddenly become much more decisive, creative, resourceful and focused. Create a budget that makes sense with what you are able to spend and aligns with your personal values and vision of success. I don’t want you to accidently overspend on a pair of shoes and then not be able to afford a make-up artist on the day of the pageant. Or worse, wake up the day after with no crown wondering how you’re going to pay off your credit cards. Plan in advance for how you’ll spend your time and money and then stick to it. Many people believe that the point of a beauty pageant is to select the prettiest woman. They’re wrong. Most beauty pageants are selecting the most beautiful contestant. Confused? I don’t blame you. Our culture has trained us to believe that ‘beauty’ is the same as ‘attractiveness.’ But, you’ve probably heard of the saying ‘beauty is in the eye of the beholder.’ The definition of beauty is “a characteristic of a person, animal, place, object, or idea that provides a perceptual experience of pleasure or satisfaction.” Did you see that: “perceptual experience” not “actual appearance”?
serving them authentically. If this new friend has an experience that’s positive, pleasurable, and satisfactory, the person is sure to described you as ‘beautiful.’ Pageant contestants must realize that beauty is far less about them and more about how they treat others. Pageantry is an exciting hobby that has a lot of overlap with real-life experiences. When you don’t win a pageant, the heartache is real. But, it won’t last a lifetime; I promise. The reputation you build through the relationships you create will last a lifetime if you treat them with care and respect. When I was competing, one of my mentors told me not to cry if the five strangers in the front row rejected me. I was only to cry if my friends and family members that came to support me, cheer for me, and hug me when it was over rejected me. Fortunately, even when the judges didn’t select me to win a pageant (which happened more often), my friends and family never rejected me. I was always reminded that the relationships I create in life last far beyond the game of pageantry. I’m always rooting for every contestant to win a pageant – if not this one, then the next one. It’s fun to win and makes for a memorable year of professional development and personal growth. I know that just competing in pageants develops a woman’s spirit, personality, and strength. My hope for you is that you will see pageantry as a way to share your true beauty with others to impact the world positively around you. And, of course, that you’ll win a pageant.
Instead of being so overly concerned with outward appearance, I train my clients to focus on the experience others have when they are in the contestant’s presence. To practice this, next time you met someone new, make your interaction all about them by being kind, generous, and
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By: Jessica Jessie, MCPT
Did you know that the fitness ball (aka physio ball or stability ball) was actually developed by an Italian toy manufacturer in the 1960’s? Did you know a Swiss doctor first started using it for rehabilitation? Probably not, but you may have heard it referred to as a Swiss ball before? Now you know why. Regardless, it is an invaluable tool for helping us get into shape
Meaghan Trainor sings “I’m all ‘bout that bass.” Well I’m all about that core! Like the foundation of your house, your core is the support system for your body. It’s your central source of power and necessary for efficient movement. Working on the fitness ball helps develop and strengthen your core muscles. Too often people forget to train what I call the accessory muscles, concentrating on big muscle groups like the chest, back or biceps. That’s okay, but would a woman go out in a brand new outfit without her accessories? I don’t think so. The same goes for your body. Training with a fitness ball can help you work on your major muscle groups AND the accessory muscle groups found at major joints and around your spine, hips and shoulders. This helps prevent injury while creating explosive movements and giving us the best looking physique.
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Listen up. If you don’t change your fitness routine regularly your body will not transform the way you want. Our bodies adapt to the same routines faster than you’d think. A few tweaks such as changing the intensity, stability and speed to one of your favorite exercises will do just the trick. And guess what? The fitness ball is the only piece of equipment that will allow you to do that!
The program I’ve laid out is the perfect road map for helping sculpt and tone your body. But you can also try implementing the fitness ball into your everyday life too. That’s what I call extra credit! • Try sitting on the fitness ball while blow drying your hair. Ladies, if your hair is anything like mine, you know this will be a challenge. • If you have to sit at a desk all day, why not challenge yourself and try the stability ball as your new desk chair? Maybe it will be a bit embarrassing at first but when you’re rocking a brand new physique everyone will be wondering how you did it!
A fitness ball workout will develop your strength through stability and balance. Your posture will improve, giving you more confidence and poise. Flexibility will increase. Using the fitness ball will also help you tone and define your physique while losing inches and pounds because of the greater caloric burn resulting from the service of more muscles. You’ll be absolutely amazed what a few unstable movements can do for you.
• Don’t be a couch potato, if you’re going to sit and watch TV, try doing it on the ball. You don’t want to look like the “Walking Dead,” do you?
Perform this routine 3x per week
Swiss ball exercises
Sets
Reps
Squat press 3 10-12 Two point perch
3
1 minute hold
Toe taps 3 30 seconds Squat jacks 3 1 minute Squat thrust 3 10 Pike 3 10 Hammy curl 3 10 Lower back extensions
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3
8 reps, 3 second holds
The squat press works as a warm-up for the entire body. Stand with your chest high, shoulders back and feet slightly wider than shoulder width apart. Keep your heels firmly on the ground. Hold the ball in front of you at chest level. Slowly bend your knees and lower yourself pushing your butt back as if you were about to sit on a chair. Slowly raise yourself again, pressing the ball above your head. While you squat, try to keep your back as straight as possible. To avoid straining your knees, don’t let them go past your toes. Widen your stance if this proves difficult.
The two point perch is a balancing exercise that forces you to stabilize through your glutes, hips and core. Climb on top of the ball and try to maintain balance. Brace yourself against a wall until you’re able to balance on your own. Keep your eyes focused on an object in front of you to maintain balance. Once you’ve mastered this, try throwing a ball back and forth with a partner or against a wall.
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Toe taps are an incredible way to get your heart pumping. Stand with your feet close together and your knees slightly bent. Bend your elbows and hold your hands in close to your body. Tap your right toes on the object in front of you about 10 inches high. Quickly repeat with your left. Keep both knees slightly bent and your weight primarily on the balls of the feet throughout the exercise. Lift your head up to make this movement a bit more challenging.
Squat jacks are a lower body power and strength exercise that targets the quads, glutes and hamstrings. Squat jacks also improve hip mobility and cardiovascular endurance. Standing with your feet close together and your hands clasped behind you head, push your hips back to get into a half-squat position. Jump your feet out to the sides of your mat, maintaining the squat position. Quickly jump back to the starting position. Avoid rounding your lower back and do not rise from the squat position. Stay low throughout the exercise and feel that burn!
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The squat thrust is a great lower body exercise that is commonly used in metabolic workouts to improve conditioning and fat loss. It requires less upper body strength than a burpee, which includes a pushup in the bottom position. Stand tall with your feet shoulder width apart and arms hanging at your sides. Bend down and place your hands on the ground before hopping back into pushup position. Quickly spring your legs forward to the bottom of a squat and jump back to the starting position. As you jump back into pushup position, avoid letting your hips sag. Keep your core engaged the entire time. When hopping back up from the pushup position, try to hop far enough that your feet land flat on the floor.
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If you want sexy abs, pike up! The pike is an advanced exercise which helps create a lean waistline. Lie on the ball and walk your hands out until your ankles are at the top of the ball. Keeping your legs straight, draw the ball toward your hands, but do not bend your knees. Be careful. This one isn’t easy, but it’s worth it!
The hamstring curl is an absolute must when trying to shape your legs. Lay face up on the floor placing your ankles on top of the ball with your legs together. Elevate your hips so that your ankles and shoulders are parallel, forming a straight diagonal line. Keeping your hips elevated, roll the ball in toward your butt. Roll the ball back out, and then lower your hips to the floor. Change your arm position and test your stability. Placing your arms by your side at first may be necessary, but if you want to challenge yourself try with your arms folded over your chest.
Lower back extensions are great for improving posture. Lay with your hips on the ball and feet wide apart behind you with your arms by your sides. Lift your chest off the ball; rotate your palms toward the floor while squeezing your shoulder blades together. Hold the position for three seconds and return to starting position. Extend your arms in front of you at a 45 degree angle to increase difficulty.
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Beach Bunny Swimwear
Miami Swim Spring/Summer 2015 www.beachbunnyswimwear.com
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Amy Paffrath www.amypaffrath.com
Photo: Sean Armenta www.seanarmenta.com
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