Most Magazine - Fitness ISSUE NO.10

8 Ashley Kaltwasser

28 Bret Green

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Taciana Davidson

8 The Secret Drive Of

Ashley Kaltwasser

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Camala Rodriguez

3 Time Ms. Olympia Bikini

Exclusive Interview

Photo By: Don Bersano

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Actress

Julie Benz

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CBS “The Inspectors”

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Photo By: Simon Soong

Actor

Bret Green ‘Z Nation’ star

Pisay Pao

Talks acting and staying in shape

Entrepreneur, International Fitness Model/Celebrity & Miss USA Brazil in 2004

Taciana Davidson

On the Go Fitness Tips

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IFBB Pro, Personal Trainer, Model, Nutritionist & Coach

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Internationally Renowned Photographer

Sergey Korolkov

80 Guaranteed

Metabolism Boost By: Kyla Mamer Photo by: Glen E. Grant

48 Camala Rodriguez

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Pissay Pao

96 YOGA: A lifetime practice

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Photographer: Sergey Korolkov

Kyla Mamer

90 Strong, Svelte & Sexy

by Summer

By: Rebekah Kathleen Clementson Photo By: Brian Landis

96 YOGA, a lifetime

practice

By: Yoga Instructor Crystal Milana Triangle Pose: Sid McNairy IV

20 Julie Benz

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Once again we find ourselves in the midst of holiday season heading towards evermore glittering fun, parties, treats, and a multitude of reasons and events to look your best both inside and out. It’s been a year since I

wrote this letter last December, and as the Managing Editor I have witnessed the truly astonishing way that this venture has evolved and expanded from fashion to fitness and a combination of them both. We owe it all to our amazing staff of devoted writers, editors, and designers who all share in the same vision of this magazine and have worked relentlessly to make it happen each month. Most importantly, we owe our incredible success to you, our readers, for whom we attempt to create content that inspires a healthier, happier lifestyle. This December, we exclusively bring you the fitness magazine, which is stockpiled with uplifting stories of triumph over personal struggles, what it takes to keep winning time and time again, and new ways to finally achieve that elusive toned, fit body. There are no excuses this time! As Rebekah Clementson so aptly states in the workout routine she gives us this issue, “summer bodies are sculpted in the winter.” I tried out her “svelte, strong, sexy” workout and definitely felt the burn-the good kind, and urge you to try it along with some of the other workouts we outline.

What does it take to be a multiple repeating champion and still find time to run a business and continue training? The three time Ms. Olympia bikini champion, Ashley Kaltwasser is the one to tell you.

MOST Fitness has been honored to follow Ashley throughout her stunning career, and we continue to keep tabs on her throughout her journey, because whatever Ashley is doing, we want a part of it! And luckily for you all, she decided to give back to her fans and outline step by step how to get and maintain abs and glutes of steel in her new training videos! Camala Rodriguez is also featured in this issue, telling her story of overcoming drug and alcohol addiction and rising to compete in pro fitness competitions. She also now runs her own training business of transforming bodies and is also currently studying to get her college degree, with aspirations to get her doctorate after that. If that doesn’t inspire you, I don’t know what will! Then there is Pisay Pao

the Cambodian actress who most recently starred as Cassandra in the show Z-Nation who talks acting and staying in shape.

Speaking of actors, Julie Benz, best known for her roles as Darla on Buffy the Vampire Slayer and Angel, and as Rita Bennet on Dexter, doles out her best on-the-go fitness tips for us. And playing one of the only leading characters who is disabled on a network television series, is Brett Green, portraying Preston Wainwright on CBS’s The Inspectors. Brett opens up to MOST about how he made the jump from the corporate world, where he realized he was not happy, to acting, where he felt himself blossom. If that tells us anything, it’s that we must all follow our hearts and find our true passions.

And how do all these gorgeous bodies and famous actors and athletes showcase themselves?

Through images of course, and it’s all because of the photographers who dedicate themselves to creating art and living a life behind the lens. This is why we also wanted to feature internationally renowned photographer, Sergey Korolkov in this issue who believes in the aesthetics of a casual shot. And finally, we have the Brazilian model and successful businesswoman, Taciana Davidson who is our cover girl of choice this December, radiating beauty and brains! We here at MOST naturally love anything fashion and fitness related, and Tacy’s new company, Body by Tacy has found the perfect way of blending the two with clothing designed to look stylish all while secretly working to speed up your metabolism and drop those last few ornery pounds.

She dishes to us about her ventures, her Brazilian roots, and the value of continually challenging yourself to learn more and be better.

I encourage you this month to take time to unplug, destress, enjoy the holiday season, and keep us in your bag for when you need a quick workout or a dose of inspiration. From all of us here at MOST Magazine, Cheers and Happy Holidays!

Managing Editor

Publisher:

Cameron Habashian Editor in Chief:

Biani Xavier

Managing Editor & Associate Publisher:

Kelly Price

Contributing Associate:

Shanan Maynard Charles Dorsey Jr Brian Landis Crystal Milana Social Media Marketing Manager and Associate Editor:

Brian Price

Managing Editor:

Contributing Writers:

Darcy Tharp

Sabina Bloom Cara Browning Jason Cloninger Elizabeth Price Denise Smith Erica Spaeth Austin Thomson Lilly Willner Kia Vang

Editorial Assistant & Contributing Writer:

Evani Seested Contributing Editor:

Jessica Jessie Art Director:

Miriam Jave Director of IT & Creative Solutions:

Rajiv Ghangrekar Contributing Designer & Writer:

Editors/Proof Readers:

Mayelee Watts Marrisa Poe Ben Donnelly

Jenna Belt Celebrity Associate Director:

Rachel Alexandra Greiner

Social Media Strategists:

Yvonne Fyne-Nsofor Edna Jones Marrisa Poe Mayelee Watts

You will find related information to this and previous issues by following us at:

Most Magazine

MostMag.tumblr.co

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The

R of ASHLEY KALTWASSE 3 Time Ms. Olympia tagram- AshleyKfit w.AshleyKfit.com | Ins

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roAshley | Facebook.com/BikiniP nophotography om | Instagram: bersa bersanophotography.c

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By: Darcy Tharp

It’s been twelve hours now-standing in front of a camera, shooting and reshooting. Long hours of various poses can take a toll on one’s patience. However, Ashley continues to show the same energy she did when she started. She knows that this is a part of the job of being Ms. Olympia Bikini.

Ever since she won her third straight Ms. Olympia Bikini this September, there’s been no rest. She went ahead and won the 2015 IFBB Nordic Pro Championships in October, giving her a record 14 IFBB titles. Since then, she’s been on a whirlwind tour, teaching at seminars and working on photo and video shoots. Today, she’s in LA. The question is, how does she handle the hectic pace?

“After you win a title, it’s not necessarily expected of you to participate in photoshoots/ seminars but I need to ride my wave of success and capitalize on these titles.” says Ashley. “But I just love meeting new people and sharing some of my training tips. I wouldn’t change it for the world!”

The photo shoot is about to wrap up, and the lights of LA are calling. One would think that Ashley would be taking advantage of all the nightlife opportunities, but that is not the case. She has an early flight in the morning to the next location.

So what does Ashley do after finishing a long day? “To be honest, I’ve set a new goal for this year,” says Ashley. “People have been asking me about my training tips and techniques for years now, but I’ve always wanted to make sure I really perfected a lot of these strategies. Winning

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Ms. Olympia Bikini for the third time has raised my confidence in now being able to share with others. I’ve been using some new techniques when training for the third title. “ While everyone else may be tempted to take it easy, Ashley decided to work on launching her programs. She got the idea back in August, when she decided to survey her fans on what they wanted to learn. “I don’t really want to create any program that is generic. I want to know what my fans and colleagues think. So I sent out a survey

and found that they really wanted to learn about my abs and glutes training. So while in Toronto, we shot some great video and training guides for that.

The response has been amazing!”

Winning a title can put a lot of demands and stress on an individual. Imagine what three straight titles can do! Ashley isn’t letting this get to her.

When the photo shoot finishes in LA, she’s going straight to her hotel room, where she’ll be putting in another few hours writing down her strategies and techniques. “I’ve been blessed to have so many

people support me on my journey. Now that I’ve achieved some of my goals, I feel like it’s time to give back.”

With the work ethic we see from Ashley, we know she’s going to give back more than she’s received. For now, if you’d like to get started with her abs & glutes training program, go to http://ashleykfitmembers.com

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Ashley Kaltwasser www.AshleyKfit.com Instagram- AshleyKfit Facebook.com/BikiniProAshley

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3 Time Ms. Olympia Bikini Finally Reveals Her Best Training Techniques

www.ashleykfit.com Instagram- AshleyKfit Facebook.com/BikiniProAshley Photo :Bersano Photography bersanophotography.com Instagram: bersanophotography www.MOST mag.com || FITNESS

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Photography by:

J-Squared Photography

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Actress

INSTAGRAM: @JulieBenzMFT TWITTER: @JulieBenz

By: Denise Smith

does not let racking up acting accolades impede her enthusiasm for fitness. This actress stays fit, on set, on the road and at home. Ms. Benz shares some of her fitness travel tips with MOST Fitness Magazine.

Growing up in a small suburb of Pittsburg, Julie with her brother and sister would travel north to Detroit Michigan to ice skating training. The siblings grew up on the ice, learning about discipline and commitment when working toward a goal. Julie was a very successful ice skater too. She was once ranked 12th in the United States. She ultimately retired from the rink and set her sights on acting. The lessons she learned from ice skating easily transferred to her new passion and Julie was acting professionally while still at Tisch School of the Arts.

Her acting career started with a role in the movie As Good As It Gets stepping in front of the camera with three Academy Award Winners, Jack Nicholson, Helen Hunt and Cuba Gooding Jr. Julie went on to star in Showtime’s Dexter as his wife and she now stars in SyFy’s Defiance as Sheriff Amanda Rosewater. Her latest project is the movie Circle.

Putting work aside, Julie spends time with her husband of three years, Rich Orosco. She loves to cook, excise and enjoys others in her field, binge watching her favorite TV series.

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STAY IN A HOTEL THAT HAS A GYM

You’re more apt to work out knowing that the gym is only a couple floors away and it’s easy to get your workout over with in the morning.

PACK A PAIR OF WALKING SHOES

I love to hit the pavement and walk as much as possible to explore a new city.

It’s a great way to take in the sights while raising your heart rate.

TRAVEL WITH AIRPLANE FRIENDLY SNACKS

I like to pick up pre-portioned almonds, protein bars and trail mix from the airport before boarding my flight since I don’t like to eat the food that the flights offer.

PACKYOUR TOOLS

A resistance band and a deflated mini ball take up almost no space in a carry on. You can work out in your hotel room first thing in the morning and you will never have the excuse that you can’t work out while traveling ever again.

DOYOUR RESEARCH!

Before arriving in a new city, research various classes (spin, barre, pilates) and book your classes before you travel so you are more obligated to attend. www.MOST mag.com || FITNESS

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Photo Credit: Angelina Venturella Photography www.angelinaventurella.com

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Actor

www.bretgreen.com www.facebook.com/RealBretGreen25 twitter.com/bretjgreen https://www.instagram.com/bretjgreen

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Photo Credit: Christopher Sheffield Photography www.christophersheffield.com

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Photo Credit: Angelina Venturella Photography www.angelinaventurella.com

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By: Austin Thomson

what the future holds. Green said that adjusting to fast pace of the big city took a little while. “I learned that parking is a pain in EVERY part of the city. But I also realized Los Angeles is home to some of the greatest dreamers.” Green’s advice for those wanting to make big moves and do what they love?

“Do it. Life is too short to not love your life”. which sometimes can be easier said than done.

It takes courage, motivation, and a whole lot of passion to make such drastic changes in life.

That’s exactly what actor and fitness enthusiast Bret Green did after he graduated college and found himself in a job that wasn’t the right fit. Bret was kind enough to sit down with us at MOST and talk about his fitness routine as a young actor, his new role in The Inspectors on CBS, and why it’s important to do what you love.

Bret Green grew up as the youngest of five children. Bret says that being the youngest of five actually made it easier to get away with things as a child and says “My parents had already used my siblings as the guinea pigs.” After graduating college and taking a corporate marketing job in Scottsdale, Arizona, Green said that he had an amazing experience with them, and was able to travel to world with that job. But he woke up one day and realized that was not the lifestyle he wanted to live.

Green was no stranger to acting, he started making YouTube videos with a friends and realized that filmmaking and acting were much more fulfilling than his current job. When he created YouTube videos, the goal was never to get followers or likes; Green was more concerned with having fun and to entertain others. After what Bret calls a “cumulative journey”, he packed his bags and made the move to Los Angeles, unknowing of

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Green says that all the acting classes and studios that he has studied at have been instrumental in shaping his career. In just three short years of professional classes, the information he has learned makes him even more excited about his future. Green had his network television debut on the ABC hit show, How To Get Away With Murder.

Green says that the experience opened a lot of doors for him and sometimes getting that first TV credit is all you need to start building momentum.

After initially audition for the role of Preston Wainwright on The Inspectors, Green had to wait over two months to find out he got the role. Green says “waiting to find out is never fun, but once you get that ‘yes’, it makes it all worth it.” Preston Wainwright is one of the only leading characters that is physically disabled on a network television series. About the experience, Green had to say “It was the greatest challenge of the show for me, but easily the most rewarding. I got to meet so many amazing people and got introduced to a great community that I think gets overlooked sometimes. Physically challenged people are fighters. They fight every day and typically have amazing attitudes. I was honored to play Preston Wainwright.” To those who are physically disabled, Green says to never give up and push for the best you can be. As far as future roles, Green is in the works to be in the FOX smash series, Bones. Bret has also signed with a new manager and is currently searching for a film role that is perfect for him.

Photo Credit: Angelina Venturella Photography www.angelinaventurella.com

As far as fitness goes, Green says that working out and being an actor go hand and hand.

Hollywood has a strong emphasis on having a good body which drives Bret even more. Green says that since he normally plays characters in their late teens and early twenties, he hits the lighter weights with higher reps. Green also is a huge fan of cardio workouts to maintain a lean physique. If Green could give most readers one tip when it comes to fitness, he says, “More calories leaving the body than entering the body. You cannot get in great shape if you do not put great foods into your body on a regular basis.�

Green combines his fitness lifestyle and acting career seamlessly, creating a comfortable overlap.

Green says that in addition to fitness, he loves anything that has to do with music and cannot get enough. Green is prime example of a young actor that set his mind towards his dream and went for it.

As Green continues his fitness and acting journey, he pushes himself day after day, a valuable life lesson we can learn.

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Photo Credit: Christopher Sheffield Photography www.christophersheffield.com

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Photo Credit: Christopher Sheffield Photography www.christophersheffield.com www.MOST mag.com || FITNESS

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Photo Credit: Christopher Sheffield Photography www.christophersheffield.com

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Photo Credit: William Bossen

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Twitter - @PisayPao Facebook - www.facebook.com/PISAY-PAO-836402779781518

By: Darcy Tharp

some blue trousers. Most recently, I hand painted some envelopes and sent them out to fans who requested autographs and photos. I figured if they have made the effort to track me down, I should do something special in return.

That’s Pisay Pao’s quote to live by, which she obviously has. Born in a refugee camp in Thailand after her parents escaped the civil war in Cambodia, Pisay found herself in the United States at two years of age in Seattle, Washington. She developed a love for the arts that would eventually translate into fashion design school and lead right into acting. She started off booking commercials and then made the move to L.A. where she found success and most recently won the role of Cassandra on the show “Z Nation,” which portrays a virus-caused zombie apocalypse, which has already killed most humans. Pisay, whose name means beloved in Cambodian, sat down with MOST Fitness to divulge her hobbies, her healthy diet, and give us a peek inside her life as an actor.

MFM: Do you still love to draw or paint? Do you have any aspirations to do more with art?

PP: It has been a long time since I have drawn or painted a piece, but I am always inspired to do something creative. A few years ago, I won the first pumpkin carving contest I entered. I drew a Minion’s face on a pumpkin, carved it (I had never carved a pumpkin before), and then painted on

MFM: You attended the University of Washington for a year-What made you realize that you were not interested in staying there, but rather wanted to pursue a fashion career?

PP: I have always loved learning and had been an “A” student most of my life. But when I got to college, it was like I hit a wall. As much as I enjoyed my classes at UW I found myself skipping most days because I just knew in my heart I was not where I was supposed to be. I went into clothing design because it was one of my early passions.

I learned to sew on an industrial sewing machine when I was 5 years old and started collecting fashion magazines around the time I was in middle school. I thought it was a great way to tap into my creative side while having a “stable” career.

MFM: You attended design school-do you still desire to work more in fashion one day or are you focusing mainly on your acting career right now?

PP: Right now I cannot get enough of acting. It is the most challenging thing I have ever done, but I am addicted.

MFM: What was the first national commercial you booked, and how was it?

PP: Well the first commercial I ever booked did not go national. It only played regionally, but it played during the Winter Olympics and was a really big deal. At the time I was living in Seattle, and they flew us down to LA for the shoot. We got put up in the Standard Hotel downtown which is a pretty

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hip spot even now. I remember one of the other actresses and I jumped into the rooftop pool in the middle of October and everyone was looking at us like we were crazy so instead we pretended to be from Canada.

MFM: What was the best part of playing Cassandra on Z Nation?

PP: I loved working with my Z Nation family. When you see each other 12 hours a day, 5 days a week, for months on end, sure you drive each other crazy, but nothing compares to the camaraderie that you build. Also nothing beats getting to work on a character as unique as Cassandra for such a good amount of time.

MFM: Did you identify with your character in a certain way?

PP: I really related to Cassandra’s will to survive.

My parents are survivors of war, and I feel a lot of their experience has been passed onto me. I have been told that I hold myself together really well when shit hits the fan so I see myself in Cassandra in that respect.

MFM: Did you do any special training in order to prepare for your role as Cassandra?

PP: I got together with some great stunt coordinators. Daniel Locicero and Keith Cox both helped me prepare for some of Cassandra’s big fight scenes. I also watched a lot of dance videos featuring Pina Bausch and studied animal hunting.

MFM: What kinds of fan reactions have you experienced since Cassandra’s death?

PP: I was not sure what the reaction was going to be, but everyone has been really supportive.

I was so overwhelmed with how upset fans were about Cass’ death that I posted a thank you on my Facebook page. It reached something like 16,000 people which I thought was pretty amazing.

MFM: What is your dream role to have in the future?

PP: I would love to do a movie about Cambodia where my parents are from. I never grew up there,

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so I would have to relearn to speak Cambodian in a totally different accent and carry myself differently.

I remember visiting for the first time back in 2001 and people could tell that I was American just by the way I walked. My family members were really impressed that I was able to converse with them, but I could tell I sounded different. It would be a beautiful challenge and a great way for me to connect with my background.

MFM: Have you taken acting classes or have you learned and grown through each role you have done? How did you meet your first agent?

PP: I have taken some acting classes, although I always feel like I could take more. I definitely grew as an actor by being on Z Nation and working with so many other great actors. I met my first agent via a friend who was a model. When she found out I acted, she sort of pushed me onto her agent, and I booked one of the first things I went out for.

MFM: What do you do to stay in shape? Favorite exercise?

PP: I really watch my diet. It not only keeps me in shape, but it makes me feel good mentally and physically. I love, love cooking, and I love food. But I have discovered that I can eat half the amount of food that I normally do and be more than satisfied. If I start getting hungry, I will drink some water first. If I am still hungry, I will have some nuts or some fruit. And if I am still really hungry then I will have a light meal. I try to do this as consistently as possible, but of course there are days where I veer off. When that happens, I try not to over eat and just pace myself at every meal. I also find that walking after a meal really helps. It is the only way I can explain eating all over NYC and losing weight. I think I just end up walking it all off.

As far as exercise I have to do it first thing in the morning, otherwise it just does not happen. Usually it is something simple like a 30 minute walk or light hike, but I really focus on my muscles, my core, and my breathing while I am doing it. Otherwise, I will get online and do a 10-20 minute video where I focus on my arms, my abs, or my legs. I used to do a lot of boot camp and circuit training

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before injuring myself. Now I have found that your workouts do not always have to be intense. As long as they are very intentional I have gotten the same if not even better results.

MFM: In what area of women’s rights are you most passionate? What do you hope to help change?

PP: I am horrified at the sexual violence that happens towards women all over the world. I want to find a way to bring their abusers to justice. I want to find a way to help women protect themselves.

MFM: Can you tell Fitness MOST readers your top 3 favorite healthy foods?

PP: -Juice with kale, fennel, parsley, cucumber, spinach, and just a little apple.

-Brown rice, with roasted fish and mango salsa -Zucchini pasta with sautéed shrimp MFM: You have said that you hope to write some children’s books in the near future-do you have a main character or idea already planned out?

PP: I have a couple of ideas I am working on....

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MFM: What was your favorite children’s book growing up?

PP: I love, “The Giver and the Giving Tree.”

MFM: What other plans or projects do you have lined up for the near future?

PP: I just finished shooting a guest starring role on a big TV series. I am not sure if I should say which one yet but you guys heard it here first!

That is the thing about this crazy industry. There are a few things in the works, but I cannot talk about them yet.

MFM: What superhero would you love to play?

PP: Storm-she has the best outfit. I have a trading card of hers in fact which officially makes me a geek.

MFM: Quote to live by?

PP: Aim high. The higher the better.

Social Media: Twitter - @PisayPao Facebook - https://www.facebook.com/PISAYPAO-836402779781518/

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IFBB Figure Competitor, Personal Trainer, Model, Nutritionist & Coach

www.Camalarodriguez.com FB- Camala Rodriguez IFBB Pro IG- @therealcamala Twitter- @camalarenee YouTube- Camala Rodriguez

By: Darcy Tharp

If you are feeling hopeless and un-motivated, or have experienced hardships in your life that may seem impossible to overcome, look no further than Camala Rodriguez. The champion fitness competitor opened up to MOST Fitness about the difficult times she has gone through in her life, and how she made the conscious decision to change everything and become one of the most positive, humble women you will ever meet. In the midst of training and going to school for her doctorate, Camala has also started her own company, Catalyst whose official

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mission statement is, “to inspire transformations by empowering individuals to perform at their best, make sustainable changes in health and fitness, and achieve their goals.� It offers training programs and services, coaching, competition prep, and personalized health and nutrition plans.

As a former cheerleader, dancer, and gymnast, Camala has natural athletic ability which she successfully translated to fitness competitions and then to her business, so she obviously knows how to transform bodies. In the coming year, MOST Fitness looks forward to cheering her on as she trains to maintain her titles, excel academically, and most significantly be a beacon of light to those going through their own struggles.

MFM: You had very rough childhood which continued to haunt you throughout your life. Do you recall the defining moment you knew you had to make a change?

CR: Although I experienced some tragic events in my childhood/adolescence that strongly impacted me, I also had a very hardworking mother who

Photo Credit:

George Kontaxis Photography www.georgekontaxis.com

did her best to provide me with everything that she did not have. Through everything, we were a team, and she taught me how to survive no matter the circumstances in front of us. At the end of the day, I made poor choices that influenced my future and were difficult to come back from. The moment I knew I had to make a change was when for the umpteenth time, I woke up in a hospital bed as a consequence of alcohol and drug use. My poor choices had almost cost me my life, and I was finally ready to admit defeat. I could not comprehend how I had let things go so far. I did not know what my reality was and was full of fear and desperation to wake up and make changes in my life.

MFM: What temptation do you wish you could have resisted during this time?

CR: Temptation is defined as a desire to do something, especially something wrong or unwise.

I always believe that by nature I was courageous, but to me courage encompassed a feeling of adrenaline and the desire to prove something-whether to myself or to others. In a way I was

numbing myself, and I thought that by experimenting with alcohol and other substances, I could somehow be different than who I was. If I could have resisted that temptation, I may have avoided the sad path I followed for quite some time.

MFM: Happiest moment in your childhood you will cherish forever?

CR: The happiest moment that I will cherish from my childhood is the day that my sister was born, March 4, 1993. I grew up in a single household with my mother, and I had always dreamed of having a younger sibling. Her presence invoked my ‘motherly instinct’ which has given me the ability to care for her more than anything else in my life. She continues to motivate me to never give up and pave a way of living that she can look up to.

It was the best gift that my mother and step-father could have ever given me.

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MFM: The person who has influenced you the most?

CR: Today my God influences me the most, but my mother also shapes me.

She and I have been through trying times, but no matter the good and bad we have struggled through, she has taught me to survive, to fight, to believe in myself and to be all that I can be in every aspect of my life.

MFM: How did you get the alcoholic and drug addictions out of your body? How did it feel to win this battle?

CR: What many people don’t understand about alcoholism is that “once an alcoholic, always an alcoholic.” Recovery is a way of life for me, and by remaining active in service and principles to live by it has given me the ability to experience life in a way that I never believed I could. Alcohol takes 7 days to completely detox from your body, and drugs (depending on the kind) can last 30 days or longer. There are various symptoms of withdrawal that will show up even after detoxing. I immersed myself into a program of action that allowed me to build a relationship with myself and God to keep me strong in this faith that no matter what happens in life, I never have to seek a substance to ‘not feel’ anymore. I feel like I am a butterfly spreading my wings, with endless room to grow and fly. It is not always easy but every day I am grateful for another day that I have the power to choose my way in Love or Fear.

MFM: You mentioned a particular date “April 4th, 2006” in your bio, when you free yourself from the bondage of addictions and started a clean and sober life, describe that day for us.

CR: That day was the day I woke up and forced myself into an uncomfortable place. I realized I couldn’t do it alone, and I was going to need help to make a life change. I was a complete mess, crying, not sure what day it was or where I was going. I just didn’t want to make another poor decision; I didn’t want to drink or to use drugs because I absolutely loathed every fiber of my being. I could not see straight. When I finally admitted that I had no power and needed help, it was so scary and completely out of my character, but in a way it brought relief.

Basically, I was ready to look at my actions that led me to complete willingness to change. I didn’t see how selfish I was in the midst of it, but that is what it means to be relieved, rid of selfish ways, and I was ready to change.

MFM: Do you consider yourself a religious person?

CR: I consider myself spiritual, not religious. I believe in God and am always working towards building my relationship with that God. I believe that everyone should be able to have their own experience in that way. I also find value in all the religious practices.

MFM: What made you motivated to get into fitness competitions?

CR: I found out about fitness from a close friend of mine, who suggested that I would be very good because of my experience competing in cheerleading, dance, and gymnastics. I was not able to continue with cheerleading because the community college I was attending didn’t have a squad that I was interested in. The love I had for strength training and nutrition inspired me to look further into it.

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“

THE MOMENT I KNEW I HAD TO MAKE A CHANGE WAS WHEN FOR THE UMPTEENTH TIME, I WOKE UP IN A HOSPITAL BED AS A CONSEQUENCE OF ALCOHOL AND DRUG USE. MY POOR CHOICES HAD ALMOST COST ME MY LIFE, AND I WAS FINALLY READY TO ADMIT DEFEAT. www.MOST mag.com || FITNESS

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MFM: You had so much going on in your life, how did you keep yourself motivated and ontrack throughout the grueling preparations?

CR: I had one goal always--to win. The focus that I had on maintaining a spiritual principle based life coupled with training and nutrition allowed me to grow in both areas hand in hand. I worked 2-3 jobs usually and had a vision to become #1 in the world no matter how hard it was. At times I would want to give up, but I always said to myself, “you have come this far, don’t give up.” I was never afraid to seek guidance and have built great relationships along the way for simply being me and continuing to believe in this sport and what we as athletes represent.

MFM: What exercises did you include in your routine to remain a top competitor?

CR: I always maintain a healthy physique that requires me to work on strength, power, endurance, and agility throughout the year. I include yoga, dance, Pilates, outdoor crosstraining, endurance drills, and weights in my continuous routine. I love working on all areas of my body, so I do my best to be consistent while changing it up when I have the opportunity.

MFM: What is your philosophy on nutrition?

CR: My philosophy on nutrition is balance and research. Do work to find new ways of clean eating, and maintain enough calories to stay strong yet not too far off from my competition weight.

MFM: How long did it take to earn your pro card?

CR: I competed in my first show in 2006, then took a break to focus more on nutrition and other aspects of my life until 2008. I competed that full year to earn my pro card on my great grandfather’s birthday, at Jr. Nationals in 2009.

MFM: The happiest competition moment you will cherish forever?

CR: There are several. Right before I stepped on stage at Jr Nationals, I prayed the omnipotence of God is all around me-- I had the best time on stage and loved the feeling of accomplishment.

More recently, was when I heard my name as first

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place winner at both Ms. Figure Internationals! I was and am so incredibly honored to be ranked and to carry this title. Wow!!

MFM: You now offer your own on-line training services, is your program personalized and customized to individual needs?

CR: I do offer programs that are personalized and custom built for individuals, and I offer more basic programs as an introduction for newcomers.

Training can be intimidating for newcomers, so I strive to help my clients establish consistency, build confidence, and work on technique as they progress. I strive to be a catalyst in the success of others, and I work to cater to each individual’s personal goals.

MFM: Do you mentor and offer services for preparing athletes for pro competitions?

CR: I offer Skype, one-on-one training, group training, and coaching for all athletes and individuals. So yes, I love to help other professionals shine and do their best.

MFM: What misapprehension about yourself do you wish you could erase?

CR: I honestly do not participate in negative conversation often and have not heard too many beliefs about me. I think all aspects of my truth make me to be the woman I am today. I am far from perfect, but if I had not been through everything that led me to this point, I doubt I would be having this interview.

MFM: What are your unfulfilled ambitions that continue to haunt you?

CR: I want to graduate college with a degree and move on to get a doctorate (if I can do it in a timely fashion), and I struggle almost daily with this idea that I am not going to make it; that I am not capable nor smart enough. This lie haunts me because of my lack of confidence academically. In past educational settings, I did just enough to get by. Now I give school my full effort--a vulnerable and consuming task, particularly with my schedule.

I will continue to make strides, and I know that I will be the best and earn what I desire, because that’s what I do!

“

I WORKED 2-3 JOBS USUALLY AND HAD A VISION TO BECOME #1 IN THE WORLD NO MATTER HOW HARD IT WAS. AT TIMES I WOULD WANT TO GIVE UP, BUT I ALWAYS SAID TO MYSELF, “YOU HAVE COME THIS FAR, DON’T GIVE UP.”

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MFM: What brings you the greatest satisfaction?

CR: It brings me great satisfaction to see others overcome their own battles, in spirit, in mind and in body. I love to see the light turn on and to know that I witnessed it.

MFM: What does the future hold for you?

CR: The future is something I do my best to stay out of. That said I have high hopes for 2016. I hope to maintain titles, excel in school, and keep reaching out to the world in seminars, webinars, and events. I have a lot to work on to build my Catalyst business, branding, and my website. What I do know is that I work hard to make a legacy for myself, and I hope to be the best partner, mother, and friend to those on this journey with me.

MFM: What are the best social media links to follow you?

IG- @therealcamala FB- Camala Rodriguez IFBB Pro Twitter- @camalarenee YouTube- Camala Rodriguez Camalarodriguez.com “Today my father’s influence inspires me to be true to myself and to live with integrity.”

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Entrepreneur, International Fitness Model/Celebrity & Miss USA Brazil in 2004

Instagram: @tacianadavidson Twitter: @tacianadavidson Facebook: BodyByTacy Facebook: BodyByTacy Shape Matters Periscope: Taciana Davidson Pinterest: Body By Tacy

Photo Credit: Simon Soong technicalchicken.smugmug.com www.facebook.com/technicalchicken

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By: Darcy Tharp

That’s Taciana Davidson, the business savvy Brazilian who is always up for a challenge and approaches life with confidence and the sincere desire to make a true contribution towards helping people look and feel their best. As a model and fitness aficionado who was Miss USA Brazil in 2004, Tacy knows what people are lacking and what they are looking for. Having modeled for numerous international and national brands including Harley Davidson, Vida Fitness LATAM, Evolve, Chemco Corp, and 42 Bellow Vodka, Neopharma, Skin Spa . Tacy has certainly been exposed to the beauty and fashion industry, and has seen products that over-promise and under deliver. With a flaming desire to help men and women lose weight, live healthier lifestyles, and better themselves, she has magnanimously worked diligently at creating and designing products and clothes that actually do what they say. Her company, Body by Tacy, a fashion and beauty venture, officially launches in December with select products and clothing to help you lose weight and look stylish doing it. Not one to put her name on something that doesn’t work, Tacy spends a good portion of her time in Miami personally testing her samples and making sure they work for her before she develops them for other people. Beneath Taciana’s stunning beauty and charismatic, carefree spirit, there lies an astuteness and a need to always keep learning. With an innate sense of how the business world works, she further developed her business knowledge at Northern Virginia Community College and was able to then contribute her experience to guide and work for certain prestigious companies that include magazines, advertising agencies and production agencies. That is why it is now time for her to have her own company, so that the rest of the world can reap the benefits and get the advantage of Tacy’s know-

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how. MOST Fitness is proud to have Tacy on our cover this issue and finds it fascinating how she blends fashion and fitness together with her new company. Wait until you hear how she manages to stay true to her roots, enjoy life, maintain a fit body, and work hard to better herself everyday so that she can pass it on to others. In our eyes, as we say in Brazil, Tacy is just linda, maravilhosa (gorgeous and marvelous)!

MFM: What was the impetus to make you first want to participate in Miss Brazil USA Washington, DC, which ended up leading to so many opportunities?

TD: To be honest, I wasn’t really into Ms. Brazil or pageants overall. Basically, it was for fun, and I had friends who were going to participate. The runner up was in New York so I said; why not, I’ll do it for fun, and for travels, and it turned out to be a great experience and opened a lot of doors MFM: You were internet Miss USA Brazil in 2004 with over 100,000 votes-Do you know what made you win? What attributes stood out for the voters that gave you the title?

TD: It was actually new and the first time they did it online where people could vote for contestants by looking at your photos and your file and everything. I had a friend who I met there, a journalist and photographer Lee Ferraz who was also running the show, and he said he thought I won partly because of my charisma. He said I was very carefree and wasn’t so stressed out, and it showed through. Some of the girls were very intense, and took it very seriously. So maybe that’s why I won, and maybe having a good picture online may have helped too. We had a great time, but it was intense, more than I realized it would be; we had to wake up super early to train for the dance, but we had so much fun!

MFM: In what ways does your Brazilian heritage play a role in your daily life?

TD: A lot actually- I have a 9 year old son, so it’s very important to me that he speaks Portuguese

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and learns about his culture. I speak Portuguese with him, cook Brazilian food, and teach him about the Brazilian culture every day. It’s a lot easier for him to speak English, so I have to constantly be reminding myself to speak Portuguese with him. So far he speaks it well, and I hope we continue that way. He knows about Brazil and loves it and soccer of course.

MFM: What characteristics does a Brazilian woman possess? Do you have a lot of family still in Brazil?

TD: I do; I go every year, at least two times a year. I also have some family here, and my mother was living in San Francisco and just moved to Texas. Brazilian women tend to be very passionate about everything we do, friendly, family oriented, and we are also known to be very good samba dancers! We love to celebrate life— one of the reasons why I created a line is because we are very feminine and are always on top of beauty trends and taking care of ourselves and working on being fit and in shape.

MFM: Who do you look to for inspiration and guidance both in your personal life and your business?

TD: My mother, she is my gravity, she is my inspiration in every way, as she is a very strong woman. She helps me in business and my personal life. Also my uncle, Romualdo Cançado whom I call my second father-he is the best person I have ever known, and there is nothing I can’t talk to him about both business-wise or personal, and everything. He is unbelievable. I try to be as good as both of them and learn from them as much as possible and absorb everything. I like to learn; I like to be around people who try to help me grow.

Those two are my biggest inspirations in life.

MFM: As a very successful model yourself-what advice can you give to aspiring models and people who haven’t made it big yet, but are trying to do so?

TD: Never give up.. Things don’t usually come easy to the vast majority of us. Beauty comes from within. Be humble. Treat everyone with respect and be disciplined and focused. Those are your best attributes in whatever you do. So if you want something, go for it, and don’t let anyone tell you otherwise.

MFM: You graduated with honors from Northern Virginia Community College-Where did your interest in business originally come from?

TD: It’s been something that I was basically born with and been around all my life. My mother was always a business owner, and I learned a lot from her. I also have to say that I started to grow more in the business world with my exhusband James Davidson, because he is a private investor so I got deeply involved in the business world with him.

One of the reasons I chose my long time friend, and now boyfriend, as business partner Eitelberg Montarroys, is because he is very sharp in the business world, and I am learning from him day after day. He is another inspiration.

It’s very important to have someone, almost like a mentor, as a partner in my life, guiding me, because it’s a tough world out there, business-wise. The competition is like none other. And I like it. I like the challenge.

MFM: What made you decide to make your own fitness a priority in your life? There are a lot of thin, beautiful women out there, but who don’t realize the importance of being toned and muscular and in shape, so how did you decide that it was important and you wanted to focus on it?

TD: I’ve always been in shape, and being in shape has always been important in my life. I started ballet when I was three years old and then also did jazz, and I was a swimmer for my school. After I got pregnant I gained 50 pounds and thought oh my, I’m never going to lose the weight! I remember my mother looking at me in the hospital saying my poor daughter, she will never get her body back. But I’m always being challenged, and two months later I was back to my old self. I didn’t diet, but I worked out a lot from weightlifting, interval training, and exercise. But as my son got a little older, I stopped having time for myself which is why I decided to

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come up with my new weight loss line. I wanted to create something for people that didn’t have a lot of time on their hands. I’ve always been aware of the fact that being in shape isn’t just about having a nice body, but also your health, because once you are in shape, you feel better, emotionally and health-wise. It’s a lifestyle. I’ve been around that enviorement all my life. Plus for my work, I had to figure out a way to be in shape no matter what anyway. However, for me it was always more of a personal reward because I feel better in every way.

I had more energy for my child and feel healthier so there is no reason to not make fitness a priority.

MFM: You have modeled for so many international brands-Where/what was your favorite photo shoot to date and why?

TD: My favorite to date was at Biscayne Beach with Justin Makala. The pictures were amazing; he is a great photographer, very easy going and very nice to work with. Also, the most recent photo shoot I

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did with Simon Soong which was inside a studio and late at night. He made it so easy to work with him, and I like photographers who goes with the flow and make you comfortable and the pictures still come out good. Because some photographers and shoots are very intense; you can be in the most beautiful place and not even get to enjoy it. I like when they just make you feel comfortable and you can enjoy your job.

MFM: Tell us one behind the scenes story or tidbit that most people wouldn’t know about modeling or advertising photo shoots?

TD: They can be very tiring, and a lot of people don’t realize that to get one cover you have to take 1,000 photos. People think oh to make that cover maybe you took ten photos, but a lot more work goes into taking a picture than they realize. There’s a lot of things happening behind the scenes like the lighting and makeup and everything.

MFM: What do you hope to accomplish with your new cosmetic line and sports accessory collection, Body by Tacy?

TD: The reason I came out with it was because I didn’t have a lot of time. I stopped having a lot of time to be in shape, so I wanted to create something for people who also don’t have a lot of time. I wanted to help them get in shape and be healthy. So I came up with three solutions. The first was vitamins; one helps you detox-DETOX; the other one helps you with your cravings Thin2000; the other one is to accelerate your metabolism Lipocease, and the other one is a multi vitamins Multiheat, because once you start losing weight you lose vitamins from your body so you should replenish them. I also came up with lotions and effective creams. People also tend to forget that when you are in the process of getting in shape, your skin needs to be taken care of. Especially when you are not young, and you lose the elasticity from your skin and especially women have a problem with cellulite, so you need to be sure your skin is firm still. So I created a lotion called SMARTLIPO that is actually effective because there is a lot of products out there already that doesn’t work, so it took me almost a year to come up with this. I also created a gel SLIMEXTREME that helps you remove the toxins from your body and warms up your body when you wear it with the Lipotex outfit. The outfit is made of a special material called Lipotex that warms up your body and accelerate your metabolism, so even if you are not exercising much you are still accelerating your metabolism. Because to maintain your body temperature at a normal level, your body has to work harder. So you do lose water weight as well, however the most important part is that you are your accelerating your

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metabolism because it makes your body work around the clock . That’s basically my line. In addition I will be helping with nutrition and giving exercise ideas and overall health inspiration. The line is for both men and women; the lotions and creams work for both, and I have a line of clothing for men as well.

MFM: Describe your creative process for designing? And how did you choose sportswear?

TD: What makes my clothing stand out is that the specially designed material LiPOTEX is high quality because it is a special fabric and the other thing is the way it looks. We can wear this clothing anywhere. It doesn’t look like you are wearing something that is for weight loss.

You can wear it out. Like today while I’m talking to you, I’m wearing my pants with high heels and a little jacket. The more you wear it the better results you get. Essentially it helps to reshape your body, and it’s important to note that it is not intended for people who are obese, but rather it’s for people who want to lose their last 10 to 25 pounds. We have to be realistic- it’s not for miracles, it’s for reality. It has to work for me in order for me to sell it. I try it on myself first, and then I pass it on. I’m very excited, and I want to go into more beauty products afterwards.

MFM: You were or are the Director of Marketing for Elite Brazil Magazine-Tell MOST Mag about that position and what you learned from it?

TD: I am still. It’s like a luxury magazine from Brazil and they are gaining a lot of ground here in the U.S. My part with the marketing is to act as an agent for them and find advertisement and content. It’s mainly in Miami, and has been a great experience so far. It’s a great magazine, and they are just getting the market in Miami and New York. It will be a great success.

MFM: Most quirky hobby or favorite pastime that you love to do?

TD: Definitely a lot of Pilates and anything related to Pilates and yoga; I also used to swim a lot. But other than fitness, I like traveling and boating. I love to explore new places, and love anything related to the ocean lifestyle.

MFM: What do you eat on a typical day? Do you enjoy cooking?

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TD: I have to confess that I don’t really diet ever since I had my son, and it was the best thing I ever did. I never really gained the weight back, but I changed my lifestyle to a healthier one. I started thinking healthier, making healthier choices, going more for organic, wheat not white carbs, and good fat, etc. But when I want to eat something, whether it’s chocolate, pasta, or a burger, I eat it and don’t feel guilty about it at all; so be it. I have managed to maintain my fitness since I had my son without ever thinking about doing a diet. Every time you do a diet you are not going to be able to maintain it for the rest of your life. I would go crazy just with the thought of a diet-I like food and good wine. If you tell me I can’t, I already want it.

MFM: Tell us about “Water for Life?”

TD: That is a great project that I am involved with.

They have developed a mobile filter capable of purifying the dirtiest water ever. I actually drank the water from the Potomac River (D.C.) right then and there, and it was as fresh as any purified water you drink anywhere. It really touched my heart because they have helped so many poor countries in Africa, and in India, a lot of little villages. I hope it grows to a much larger and bigger scale to help a lot of countries and areas. But the machine is quite expensive, so I help with a lot of donations and things like that.

MFM: You must be very busy with launching your new line and business! Are there any other projects or plans that you have for the near future?

TD: I have this line and my next line that I am already working on it. It’s a beauty line called Timeless Series which is for anti-wrinkle; it’s a facial care line really. Body by Tacy I want to do head to toe. But my next step is Timeless Series. It’s a lot of work, and I do a lot of testing. I start with myself and with a chemist, and I do a lot of tests with the samples and the formulas. I try it and try it, and I am not satisfied until I see a result that is good enough. If I don’t like it, I send it back, and they make another sample. In order to see results, it doesn’t happen overnight, it takes a month, so

that’s why it takes a lot of time to come up with something. What people don’t realize is that there are a lot of products out there that say they have ingredients and sometimes they do but the amount is so insignificant that they don’t do anything. It’s a competitive industry, but most people are just interested in making money and don’t really care if it works. You can pay so much money for a line that is super expensive, but the composition of that cream or lotion is not effective. I learned the hard way because I have bought a lot of products in the past. So I’m very happy to work on creating something that actually works. And people will be happy when they try my products and see that they work. The industry is not really at all as regulated as I thought it would be. Companies claim there is something in their product, but they actually only put 1% of the active ingredient and put in a lot of fillers for the rest. It has my name behind it as one, and if I am using it myself I don’t want to sell it. So I am really excited to do it.

MFM: Anything else you would like MOST Fitness readers to know about you?

TD: I’m very down to earth. I’m doing this for me.

I want to help people look their best. It’s not just about the money. This is a business obviously, but truly I like to see people looking their best, and people will be happy when they try and start seeing results. I can say whatever I want, but they will know when they see it. The product will speak for itself.

MFM: Where can MOST Fitness readers find you on social media?

Instagram: @tacianadavidson Twitter: @tacianadavidson Facebook: BodyByTacy Facebook: BodyByTacy Shape Matters Periscope: Taciana Davidson Pinterest: Body By Tacy

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MAGA ZINE

LOSE UP TO 4 INCHES IN 30 DAYS

Body by Tacy will help you obtain firmer & toned skin, detoxify you body, suppress yout appetite, boost your metabolism and provide you with a range of vitamins.

Buy Any 2 Outfits

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I HAVE STARTED TO BE ENGAGED IN A PHOTO IN THE BEGINNING OF 2009 IN ST.-PETERSBURG, AND I THINK IT NOT SIMPLY MY HOBBY, PHOTOGRAPHING IS MY PASSION OR EVEN MORE. I LIKE TO SHOW PEOPLE FROM THEIR BEST PARTY. I WANT, THAT THEY LOOKED ON ALL OF 100 %, THEREFORE I INTRODUCE CHARM, A GLAMOUR, SOME STYLE. I do not like traditional photographing — it is boring, I prefer so-called «an aesthetics of a casual shot I try to create atmosphere in which the person feels easy – the main secret of my pictures. Not to be pleasant to me the posing, it is not pleasant to me that between me and the camera costs model, therefore I use the best efforts, that about it have forgotten. All occurs literally hurriedly that for fraction of a second to seize all essence of the person during this moment. This method allows me to catch set of magnificent pictures, it colourful, attractive, reflecting you in the best display of happiness.

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Certified Fitness Instructor, Personal trainer, 500 Hour Register Yoga Teacher, Health Coach

Kyla Mamer

KylaMamerFitness.com www.facebook.com/kyla.mamer Instagram: @kylamamer Photo Credit:

Glen E. Grant

Commercial, Editorial Physique & Glamour Toronto & Montreal Canada | Nyc & Miami Usofa Portfolio: www.glenegrant.com | Instagram: @Glenegrant Facebook: http://Facebook.com/Physiqueguy MUA, Hair and Styling by Sabrina Frederick

Do you need to shake things up? Are your workouts becoming routine? Are you doing the same old exercises over and over again? Perhaps you’ve noticed your fire is not burning as bright and despite

all your efforts you’ve stopped seeing results... Well, we have the perfect prescription. This workout is guaranteed to boost your metabolism. It is a full body workout designed to build muscle and burn calories with HIIT ( high intensity interval training).

Metabolism is simply a word for all the ways your body turns food into energy. Think of it as your internal fire pit. Metabolism can be affected by many things including age, gender, and genetics. Those however are things we cannot control. So let take our focus to what we can control. Exercise! This workout on the next few pages is a strong dose of kerosene. It’s designed perfectly to rev up your fire. It uses HIIT cardio and strength training exercises to keep your body guessing and revving.

It does this in two ways: One, it builds muscle. It’s a fact that lean muscle burns calories just by existing. It takes calories to build, preserve, and use lean muscle. Two: HIIT cardio. It is a fact that HIIT cardio keeps your body burning calories for hours after your done training. This is due to EPOC (excess post-exercise oxygen consumption). This is where your body works to come back to a resting state after strenuous exercise. Your body has to work overtime trying to restore oxygen levels, balance hormones, repair cellular damage, and of course replenish fuel storages. All this resulting in a metabolism boost. These two elements of building muscle and HIIT are combined here with strategic timing ratios to take your workout to the next level.

You will be sweating buckets, building lean muscle, and boosting your metabolism in less than one hour. Let’s get this fire started.

The Workout 1.) Incline Push-ups- 30 secs

2.) Tricep Bench Dips- 30 secs 3.) Kettlebell Swings - 1 min

4.) Kettlebell Rows - 30 secs per side

5.) Bulgarian Split Squats - 1min. per side

6.) Squatted Front Plate Raises - 30 secs.

7.) Medicine Ball Slams - 1 min

8.) Alternating Medicine Ball Push-ups 30 secs.

REST 1 min

Equipment needed: - Can interchange a pair of Kettlebells, Dumbbells, or Plate weights - A sturdy bench or chair - Medicine Ball - A watch for timing Complete exercises 1 through 8 with no rest. Do one exercise immediately after the other. On exercises 3 and 7 count your repetitions, and try to increases your reps by 2 to 5 extra with each round while staying within your minute. This will accent the HIIT cardio component really turning up the heat. Be sure to keep correct form as you race the clock for reps. Repeat the entire list 3-6 times depending on your fitness level. As you become more fit with these exercises challenge yourself by using heavier weights. Remember to have fun and Be Your Best You!

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1.) Incline Push- Ups Targets: pectoralis (chest), triceps, abdominals Set up: In a strong plank position place hands shoulder distance apart on a bench. Feet on ground, hip width apart with abdominals engaged (1-A).

Action: Lower your body until elbows are at 90 degrees, then push back up to start with straight arms without locking your elbows (1-B).

Tip: Keep your back and bum flat, don’t allow your hips or head to sag downward.

Advanced Variation: Decline Pushup, put your hands on the ground and feet on the bench (1-C) and follow instructions above.

1-A

2-B 2-A

1-C

1-B

2.) Tricep Bench Dips Targets: triceps Set up: Start in a seated position facing away from the bench. Place your hands on the edge of the bench shoulder distance apart and your feet on the ground hip distance apart. Slide your bum off the bench until your low back brushes the edge of the bench, elbows straight, knees bent at 90 degrees (2-A).

Action: Lower your body towards the ground until your elbows bend to 90 degrees, then push back up to elbows straight (2-B).

Tip: When elbows are straight do not lock them, keep elbows slightly bent and moving towards each other. Keep your shoulders pulled down and away from your ears.

Advanced Variation: Straighten your legs out to a reverse plank position and follow instructions above.

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3-A

3-B

3-C

3.) Kettlebell Swings Targets: whole body (glutes, hamstrings, back, shoulders, abdominals) Set Up: Start with the kettlebell between your feet. Your feet wider than hip distance apart; toes can be forward or slightly turned out, whichever position feels better for you. With a flat back squat down and grab the kettlebell with both hands and stand up.

Action: To begin movement squat your hips back and downward. Forearms stay straight and lower between your groin (3-A). Explode to standing by snapping your hips forward while simultaneously propelling the kettlebell upward (3-B). At the top of the movement the kettlebell may come to shoulder height or higher, depending on your strength and core stability (3-C).

Tip: Be sure to keep your abs engaged the whole time, like you are about to be punched in the stomach.

Keep your back straight through the entire movement; ribs stacked over hips.

A kettlebell swing is not about you controlling the weight. It’s about you controlling your body and the kettlebell following along for the ride. In this exercise be sure to keep good form. As you perfect it, use the of snapping of your hips to get speed, like a intense sprint. The movement is similar to a vertical jump but instead of jumping you use the force to move the kettlebell. Try to race the clock, increasing your reps with each round. Fun Favourite: I like to get enough momentum and speed so that the kettlebell swings up high, almost overhead, yet still in sight thru my eyelashes while I pop up onto my toes. Love the added core and calf work (3-C).

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4-A

4-B

4.) Kettlebell Rows Targets: Lats, middle back (trapezius and rhomboids) Set up: Start with left knee on the bench, fold forward from the hips pushing your bum back, and flatten your back parallel to the sky. Place your left hand on the bench for support. Grab the kettlebell with your right hand, palm facing in. Keep your chest and hips parallel to the ground (4-A).

Action: Pull the Kettlebell up with control using your back muscles.. Aim for the kettlebell to be between your bottom ribs and your hip, keeping your elbow tight to your body. At the top of the pull pause to really squeeze your shoulder blade inward and down (4-B). Then release down with control. Work 30 seconds each side.

Tip: Keep your shoulders out of your ears. Your gaze should be down past the tip of your nose helping keep your neck and back flat. Keep your abdominals tight to help support your spine. Repeat using your left arm.

Bonus: This exercise is fantastic for burning bra fat.

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5.) Bulgarian Split Squats Targets: glutes, quads Set up: Stand facing away from your bench about 2-3 feet with weights in hands. The space between you and your bench is different for everyone, so take time to line up correctly. Place your rear foot up on the edge of the bench. Keep your shoulders stacked over your hips, core tight. (5-A)

5-A

Action: Lower bending your front knee to 90 degrees so your front thigh is parallel to the ground. Rear knee bends close to the ground (5-B). To return back up press into your front heel. Don’t let your front knee collapse inward. Keep your front knee stable while thinking of a slight external press outward, like your knee is lining up with the outer edge of your front foot. This will keep your glutes active.

Tip: As you lower down watch your front knee does not come over your toes. You want your front knee in line with your front ankle. If your knee is over your toes move your front foot forward to adjust.

Your rear foot does not do any of the work, it’s only there to stabilize you.

Do not let the upper torso lean forward or sway your back. Keep your hips parallel to each other. We don’t want any hip hiking, pulling your sacrum out of alignment. Keep your shoulders away from your ears and core tight.

5-B

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Note: If you feel knee pain in your front leg you may need to move your foot more forward. If you feel hip flexor or groin pain in your rear hip you may need a lower bench. A shorter distance to the bench will work more quads. A longer distance will work more glutes.

7.) Medicine Ball Slams Target: whole body (Lats, abdominals, hamstrings, glutes, shoulders) Set Up: Stand with your feet hip width apart.

Palms turned in holding medicine ball over head, elbows slightly bent (7-A).

Action: Using extreme force slam the ball down into the ground directly in front of you. On the slam down bend your knees and hinge the hips back to a squat to gain power (7-B). Catch the ball on the bounce up. Straighten your body upright with arms overhead again and repeat.

6-B

6-A

Tip: Try to get your catch and release coordinated. The faster you can release the ball with explosion the more reps you will get! Work to race the clock here. Abdominals must be kept tight the entire exercise to support your spine.

6.) Squatted Front Plate Raises Targets: shoulders, abdominals Set up: Stand with toes slightly out, feet a bit wider than hip width apart holding a plate weight at 3 and 9 o’clock, palms in. ( Could also use a kettlebell or dumbbell). Sit your hips back into a deep squat.

Bring your thighs as parallel to the ground as you can while keeping your torso upright and straight.

Toes behind your knees. Arms are locked straight with a slight bend in the elbows and are between your thighs (6-A).

Action: Start with the weight low, forearms between thighs. Without moving your legs or torso raise the weight to just above shoulder height. Pause there for a moment to feel the front of your shoulders engage without hiking your shoulders upward (6-B). Work to raise the weight up and down as many times as you can within 30 seconds all while holding your core and legs locked in place.

Tip: It’s important to keep your shoulders down so your upper trapezius does not take over. Do this by imagining your shoulder blades sliding into your back jean pockets as you lift and lower the weight .

7-A 7-B

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8-B

8-A

8.) Alternating Medicine Ball Push-ups Targets: pectoralis (chest), triceps, abdominals Set Up: Start in a plank position on the ground with feet hip distance apart. Your arms straight and shoulder distance apart with a medicine ball under one hand (8-A) Action: Bending the elbows lower chest towards the ground (8-B). As you push up add extra force upwards to take pressure off the ball as you simultaneously roll the ball over to the other hand. Lower down again with ball now under opposite hand. Repeat the push-up and rolling pass for 30 seconds.

Tip: How low you go to the ground in your push up depends on your strength. If able to, try to get your elbows to a 90 degree bend. Don’t rock your hips side to side, stay parallel to the ground keeping the integrity of the plank position. If your hips start to sag, place your knees on the ground a little wider than your hips. Keep your abdominals very strong to protect your spine. This is a fun exercise. Once coordinated you can gain some good speed.

Cool down after your workout by stretching all muscle groups worked.

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OXYGEN ENRICHED AIR For Today’s Active Lifestyle

Oxygen enriched air for improved health, endurance, mental clarity, high altitude and relief from hangovers.

For recommendations to use for sports, fitness, hangovers, altitude acclamation, stress and elderly please see our website at www.buyo24u.com.

For recreational use only. Not a medical device nor intended to treat, cure or prevent any medical diseases. The benefits of this product and any statements on this label have been evaluated by the FDA.

BY SUMMER Tighten up your arms, tone your abs, and slim down with this no-gym-needed workout to reveal your best body yet in summer 2016.

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Photo Credit: Brian Landis www.landisphotographic.com

Rebekah Kathleen Clementson TCMS Health/PE teacher, Team Bombshell Bikini Fit-Pro Athlete, ACE Health Coach & Maddog Spinning Instructor www.rebekahkathleenfitness.wordpress.com Instagram: @RebekahKFit Facebook: Rebekah Kathleen Clementson FB Page: Rebekah Clementson Twitter: @RebekahKFitTWITTER: @JulieBenz www.MOST mag.com || FITNESS

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Summer bodies are sculpted in the winter. This is a workout you can do at home, at a gym, or in a hotel room in 60 minutes or less to carve out your best physique and hit the beaches with a strong, svelte, sexy body. There are 3 portions of this workout – two “Strength Circuits” and a “Svelte Circuit”. For the best results, do this workout 2-3 times a week (just not subsequent days). If you already follow a regular workout program, you can use this workout on occasion to break up your regular routine, or do it at-home if your gym happens to be closed for a holiday or weather.

What you will need: a mat (or carpeted floor), a box/step/chair, dumbbells or filled gallon jugs or soup cans, pen/pencil, and jump rope (optional)

Svelte Circuit (cardio) – 7 minutes Option 1: • Jump rope or jumping jacks 2 minutes • Jog in place or around the house 2 minutes • Jump rope 1 minute • Jog 1 minute • Jump rope 30 seconds • Jog 30 seconds Option 2: • Jog outside for 7 minutes (at a pace where it is difficult to talk normally), or use any piece of cardio equipment at your gym.

Strong Circuit 1 (Arm-Tightener)

– 12-20 minutes

For each exercise, do as many reps as you can in 45 seconds (take breaks as needed), then rest 15 seconds. As you rest, record your reps for the exercise so you can try to match or beat that score in each following round. (also a great way to see progress from week to week) • Tricep Dips (on chair/step/box) • Bicep Curls (with dumbbells or ‘household item’ weight) • Push-ups • Rest for 1 minute.

• Do circuit 3-5 times total; then move on to next circuit. *Training Tip: Each strength circuit is 4 minutes (including the rest) which is the approximate length of most songs. Find a fun/motivating song to use for each round of the circuit to give you a good beat and help time pass faster as your workout!

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Repeat Svelte Circuit – 7 minutes

Repeat Svelte Circuit – 7 minutes

Strength Circuit 2 (Ab Toner) – 12-20 minutes

Finish workout with 5 minutes of stretching.

Do as many reps as you can in 75 seconds for each exercise, then rest 15 seconds.

Leg Raises Plank Rest 1 minute Do circuit 3-5 times total; then move on to final circuit *Flat-Ab tip: as you perform leg raises, focus on feeling your lower abs stretch as you lower the legs; then, focus on tightening them as you raise your legs back up. The more you focus on feeling the muscle you want to work, the more you will actually use it during an exercise.

Bonus: Simple Nutrition Tips for Winter 1. Drink 1 gallon of water a day 2. Eat the good stuff everyday a. 1-2 cups of fruit or non-green vegetables b. 3-5 cups of green vegetables 3. Keep a food journal 4. Limit sweets/alcohol/party food to once a week (or less)

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Sexy The final part of this Strong, Svelte, Sexy body for Summer is the ‘Sexy’.

“True beauty radiates through a woman’s eyes and her smile.” – Marta Bota, Professional makeup artist and beauty consultant The sexiest thing you can wear this summer (or anytime) is a smile. It broadcasts confidence. Focus on all your positive attributes, be confident, and rock all your amazing curves this summer… including the most powerful one on your face.

Credentials B.S. In Kinesiology (Univ. of Michigan) ACE Certified Personal Trainer and Nutrition Coach NPC athlete

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By Yoga Instructor Crystal Milana www.crystalmilana.net instagram.com/crystalmilana twitter.com/crystalmilana www.facebook.com/crystal.milana.5 Photo Credit: Brian Landis

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n attitude of gratitude is the best attitude to have; because the more that you are grateful for what you already have in this world, the more you will receive in return. I feel like it’s a great time to be reminded of this, with the holiday seasons here. So think about how you just celebrated your Thanksgiving holiday? It’s the holiday that we are to celebrate by giving thanks and gratitude for our abundance of this year. And if you feel like you did not have an abundant year, then give thanks for the small things in your life because they count as well. By appreciating what we have, the big things and the small; we bring more joy and contentment in our lives.

It helps us to let go of envy or hard feelings and allows us to become our highest selves; which creates space for us to bring more of what we want in our lives.

Just around the corner we will be celebrating the New Year; an exciting time to prepare resolutions and create new beginnings.

This is another important time to practice gratitude; before you plan what you want to accomplish next year, you need to be grateful for what you have done this year. The more positive energy you create around your resolutions and goals, the more positivity you will receive in those goals. Deepak Chopra once wrote, “Gratitude opens the door to…the power, the wisdom, the creativity of the universe. You open the door through gratitude.” Wow, how powerful is that? Think about how much you could manifest in your life just by practicing gratitude on a daily routine. Think about how many doors you could open in your life by opening that door of gratitude.

This past year I started to practice gratitude on a daily routine. First thing in the morning, during my run or before my meditation and prayer time I would say three gratitude and give them to God. It has been a perfect start to my day, to give God thanks before the day has begun. I give thanks for some things that have already happened in my life and sometimes for things that are still in the works or have yet to come. My practice of gratitude is a way of not only giving thanks to the universe, but also letting the universe know what I want more of in my life.

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Triangle Pose By: Sid McNairy IV

When you are in the experience of being in triangle pose, also called Trikonasana, you will gain the feeling of being grounded in a strong foundation as well as free to expand your chest to open your heart. Some teachers may link this pose to the phrase “The Ultimate Human Experience� because it gives all the opportunity to stay rooted in who they are and what they stand for. As well as being a pose that inspires someone to reach beyond the space that they are in currently, resembling limitless possibility.

Beyond the mind connection to this pose there are many physical benefits triangle pose offers. Triangle pose improves the flexibility of the spine, corrects alignment of the shoulders; relieves backache, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs.

Trikonasana even decreases the level of acidity in your stomach. With that being said do triangle pose and eat as much spicy food as you want! LOL

Photo Credit:

Brian Landis

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How to get in to the pose:

Photo Credit:

Anat Dubin

1. Start in Warrior II, a pose where your front foot points to the front of your mat and your back foot points to the side. In Warrior II your front knee is bent bringing your thigh parallel to the mat.

Your shoulders stack over your hips and your wrists over the ankles as you reach your arms out.

Stay tight in your core to keep a long spine and eyes forward to keep your vision focused.

2. From Warrior II reach the fingertips of your front hand towards the front of the room to create length in the side of your body.

Straighten your front leg with a very slight bend to protect the ligaments of the knee.

Photo Credit:

Anat Dubin

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Photo Credit:

Anat Dubin

3. Lastly take the same hand of the arm reaching forward to the earth, your shin, or a block for added support. Reach the top arm to the sky to create space and expansion in your shoulders, back and chest.

Remember to feel the full connection of your foot to the ground.

Sid McNairy IV Senior Teacher of Sid Yoga sidyoga.com | sid4freedom.com

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IFBB Figure Competitor, Personal Trainer, Model, Nutritionist & Coach

www.Camalarodriguez.com

Photo By:

George Kontaxis www.georgekontaxis.com