Most Magazine - Fitness ISSUE NO.4

Photo By: Mike

Cadotte

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Danielle Demski Joe Thomas

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TV Host & Former Miss Arizona

Danielle Demski 2-Time Ms. Figure Olympia

Erin Stern

New Book MPOWER YOUR Life

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Fitness Model & Actor

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Pro Fitness Model

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Joe Thomas Samantha Baker Photographer

Karen Yeomans

& Yoga Instructor Kino MacGregor

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Sharon Polski

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Cover: Actress

Lindsey Morgan Photo: Jonathan Lennard

78 Sharon Polsky

“Unleashed” Nutrition & Training Program

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2014 WBFF Diva Bikini Pro Montreal Champion

Tiffany Larson

100 Nicole Moneer

From Fit Life to Mom Life

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MLB Wife, Mother, Runner and Writer

Alisha Perkins

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88 Tiffany Larson

108 Alisha Perkins

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Photographer: Karen Yeomans

Erin Stern

Nicole Moneer

114 Crystal Milana & Sid

McNairy IV

Posture of the Month

120 Readers 10 MOST

Fit Bodies

132 UW

Graduation Ceremony

64 Cover: Lindsey Morgan | Photo by: Jonathan Lennard

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powerhouse that inspires thousands. She shared her definition of herself, several exercise tips, and some family stories. Danielle Demski still has the poise and beauty that won her the Miss Arizona crown. She now leverages these attributes behind a microphone as a tv host of Fit to Hit for the Tennis Channel. Sharon Polsky creator of the first Pole Fitness teacher training program in the US talks about her love of travel, motivation, and accomplishments.

hampions. Queen sang about them, and we cannot resist them. We have our very own champions here at MOST Magazine, two of them graduated from the University of Washington recently, Brian Price and Mayelee Watts. We are featuring soon to be champions in our new competition “10 MOST Fit Bodies”. And finally, professional champions, we are proud to feature a two-time Ms. Figure Olympia, a former Miss Arizona, a WBFF Diva Bikini Pro, and a Fitness America Champion.

As you can see, we have an affinity for talking about champions, raising them and even maybe a hand in developing them.

Our cover champ is Lindsey Morgan.

The beautiful Ms. Morgan can be seen as Raven on the tv series The 100. Read how she incorporates her acting with her love of fitness, who inspires her and some advice for her followers about living a healthy lifestyle.

The two-time Ms. Figure Olympia, Erin Stern impressed us on many levels. She is a gentle

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We also have some champion fitness models. The eloquent Samantha Baker talks with our Elizabeth Price. Ms. Baker’s success in her professional life as a model and trainer are only upstaged by her joy when talking about her husband and her pit bull. Our other pro fitness model is Joe Thomas. Check out his legs, I do not think it is necessary to add words. Those are some muscles that speak for themselves.

And please do not miss the champion yoga poses we have included. We are also pleased to announce we have brought on a new champion of a writer, Alisha Perkins. She will have a regular running column.

And as we work to develop champion readers here at MOST, you’ll find tips from several of our champions in this issue. We have Everyday Fitness and Health Tips, Quick Tips for Healthy Eating, and Tips to Get Ready for Bikini Season.

So, take us along to the beach, gym, and your vacation. And let us know how you incorporate these tips and your success as you reach your personal championship self.

Editor-in-Chief

Account Executive:

Publisher:

Cameron Habashian

Christine Jackson

Editor in Chief:

Contributing Associate:

Shanan Maynard Charles Dorsey Jr Brian Landis Crystal Milana

Biani Xavier Managing Editor & Associate Publisher:

Kelly Price Social Media Marketing Manager: Managing Editor:

Darcy Tharp Editorial Assistant & Contributing Writer:

Evani Seested Contributing Editor:

Jessica Jessie Art Director:

Brian Price Contributing Writers:

Sabina Bloom Elizabeth Price Denise Smith Austin Thomson Lilly Willner Kia Vang Jason Cloninger

Miriam Jave Editors/Proof Readers: Director of IT & Creative Solutions:

Mayelee Watts

Rajiv Ghangrekar Social Media Strategists: Contributing Designer & Writer:

Jenna Belt Celebrity Associate Director:

Rachel Alexandra Greiner

Yvonne Fyne-Nsofor Edna Jones Mayelee Watts Arielle George Jason Cloninger

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

Most Magazine

MostMag.tumblr.co

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Television Host, Actress, Spokeswoman

www.danielle-demski.com facebook.com/DanielleDemski1 twitter.com/Danielle_Demski

By: Elizabeth Price

be such a fun experience. Pageants can refine your interviewing skills, give you confidence in public speaking, bring awareness to fitness, and provide a platform to important issues. My advice would be to not take yourself or a pageant too seriously. When I won Miss Arizona USA, it was not the only thing I was focusing on at the time. I was finishing up with my Broadcast Journalism degree at ASU, interning at a news station, cheering for the NFL, and doing a lot of volunteer work. I think diversifying yourself and not just concentrating on competing is helpful and makes you a more well-rounded and relatable contestant.

FMM: Your career started off as a Miss Arizona winner and Miss USA semi-finalist. What advice do you have for young women who are looking to compete, or are currently competing?

DD: I think pageants can be a great training ground and springboard for a career, plus it can

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FMM: Dance had a significant presence in your life and contributed greatly to the beginning of your career. What advice would you have for parents with children interested in dance?

DD: I started dancing when I was five years old and was immediately hooked! When I was five, it was more about the glittery costumes and bouncing around to loud music. It became a huge part of my life through my teen years and later when I became an NFL cheerleader for the Arizona Cardinals. It gave me confidence, stage presence, and I met some of my best friends through dancing, so I would highly recommend it for any

Photo Credit: Russell Baer www.russellbaer.com

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child that’s interested. I would also advise parents not to push their kids too hard…make it fun and they’ll enjoy it for a lifetime!

FMM: How much of your current fitness training involves, or is related to dancing?

DD: I’m constantly switching up my fitness routine because I get bored doing the same thing every day, so taking a dance class is a great way to break it up. I’ll occasionally take a class at the Edge studio in Hollywood, a Zumba class at my gym, or I’ll pop into a ballet class every once in a while. Now I’m just waiting on a call from Dancing With The Stars!

FMM: As the daughter of a professional athlete has your parent impacted your fitness goals or career interests?

DD: Playing sports, competing, and working out was just a way of life in my house growing up.

I attribute a lot of this to my dad’s background as an athlete and a coach. I grew up playing softball, volleyball, tennis, and dancing competitively, so sports and fitness continue to be a big part of my life today.

FMM: As a literacy advocate, and writer/ producer of the education video for literacy and learning disabilities, “A Journey of Gifts”, how do you think our nation could comprehensively eliminate the literacy problems we have today?

DD: There are a couple things from my experience that I think would make a big impact. First of all, education funding, cutbacks to education are wreaking havoc on school systems and children in the United States. The education a child will receive in one school system is vastly different from another all based on funding. Every child deserves a good education and a hopeful future, so we need to put more emphasis on education in the U.S. and stop cutting programs that help students excel. Second, we need to value our teachers more so we don’t lose them to more

lucrative careers. And third, I think parental involvement is huge! Being aware of your child’s progress in school and taking action if a child is struggling is extremely important. There are after hours study groups and special education available in most schools to assist a parent.

FMM: You were a member of a professional USO Dance Team. What are some of your best experiences or memories from the time you’ve spent performing for our troops?

DD: I traveled and performed with the USO for three years, which was such an incredible opportunity. I got the chance to visit military bases all over the country and overseas as well to give back to our American soldiers. I have so many amazing memories from my time with the USO from getting to know our soldiers, to learning how to shoot a grenade launcher, to riding around in a Chinook helicopter over friendly fire (didn’t sound very “friendly” to me ha-ha). But one memory that stands out in my mind is when I traveled to Bosnia shortly after the September 11th terrorist attacks. Security was VERY tight and everyone was on edge at the airport, so some of my friends and family tried to talk me out of going on this tour because they were worried about my safety. But I felt an overwhelming need to go and be there for our troops in some small way at this time. On the last night of this trip my group performed at a military base for several hundred soldiers and at the end of an hour-long show we concluded our performance dancing to “God Bless The USA”.

It was such an emotional moment that I found myself almost in tears while performing on stage and when I looked into the crowd of soldiers, their eyes were filled with tears as well. This trip and experience made my love for my country and my admiration for our military even stronger and I will always remember that moment.

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FMM: From correspondent work on “The World Series of Poker” and “Extra”, hosting work on “AXS Live” and “Let’s Make a Deal”, coverage on “Universal Sports”, and roles on hit television series such as “CSI: Miami” and “Bold and the Beautiful”, you are extremely busy, engaged, and on-the-go.

How do you manage diet and exercise during these busy times?

DD: I love being on the go and always having my hand in a new project, but it can make it more difficult to maintain an exercise routine and eat healthy, especially when I’m traveling! I have to admit that every once in a while when I’ve been running around like crazy, and I’m starving, I’ll make a fast food pit stop…Taco Bell is one of my favorites, he-he. But usually I try to keep some almonds, a protein bar, or a banana with me at all times. When it comes to my exercise routine, when I’m at home in LA I like to take classes!

Being in a group environment motivates me, and I like having an instructor to check my form.

But when I’m traveling, I still like to stay active and it’s a great time to try out a class in a new environment, check out the city by jogging, or find the local tennis court.

FMM: You have been in front of the camera since the age of fifteen. Have you ever felt pressure to look a certain way or received negative comments from outsiders? How do you handle this?

DD: I signed with the FORD modeling agency when I was 15 and started working in fashion and runway. Modeling was an awesome experience and a great way for a teenager to make money, but can also put a lot of pressure on a young girl to look a certain way. Modeling was never my priority; I was very interested in playing sports, dancing, and going to school at the time. I think having other interests that weren’t based on my physical appearance helped. I’m sure anyone who’s been in the public eye has received negative

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comments or criticism from outsiders at one time or another…it’s almost impossible to escape.

You have to develop a thick skin and an immense amount of confidence in yourself, but negative comments can still be very hurtful. I just try to remind myself that the only opinion that matters is how I feel about myself and how my loved ones view me. And I’m never shy about using the “block” button on Twitter, ha-ha!

FMM: You’ve worked with and interviewed some pretty famous personalities. Are there any surprising or unexpected bloopers that you could share from any of them?

DD: Over the years, I’ve been lucky enough to interview a lot of very interesting celebrities from George Clooney, who is so sweet and disarming, to Kerry Washington, who is as beautiful as she is funny. By the way, I have a girl crush on Kerry!

One “interesting” interview I conducted was early in my career in the Phoenix Suns locker room with one of the players (I won’t mention names).

Myself, along with the rest of the press, had just been let in for post-game interviews. We were all getting a breakdown of the game from one of the star players when suddenly he decided to drop his towel and continue our conversation fully nude!

Apparently everyone else was used to this and didn’t bat an eye, but I was pretty much in shock.

I had to try my hardest to keep it together and continue an intelligent, serious conversation with a naked man…so uncomfortable! Looking back it was pretty hilarious, but now I’m ready for any future naked interviews that come my way, ha-ha!

FMM: You were the host of the 15th, 19th, 20th, and 21st SAG Awards Red Carpet Pre-Show.

That is an amazing opportunity, how did you get involved with the production? What were your favorite moments from the Red Carpet?

DD: I’ve worked as a host for many TBS and TNT shows over the years and have loved working with them. I also love hosting live TV, so when the

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producers of the SAG’s decided to do their own live, two hour, red carpet pre-show they came to me, and it’s been a great fit. The SAG Awards is one of my favorite award shows because it has such a fun and casual atmosphere, and I love that the awards are voted on by other actors. There have been so many fun red carpet moments, but one of my favorites was when I asked Michael Douglas what designer he was wearing and he began taking off layers of clothing to try and find a tag! He’s such a nice guy and so genuine.

Another great moment was hearing Matthew McConaughey’s story of the long road to getting the film Dallas Buyers Club made. Did you know the script was turned down 137 times!

FMM: What are your responsibilities as the host of the new season of Fit to Hit for the Tennis Channel? Can you please describe your experiences getting tips from pros, trainers, and traveling to tennis hotspots?

DD: Fit To Hit has been such a fun and interesting show to work on! Over the last few months I’ve traveled to New York, Florida, Palm Springs, and other locations to meet with tennis greats, trainers, nutritionists, brain health experts, and best-selling authors to find out the secrets to staying fit mentally and physically while improving your tennis game.

The best part of the show is that anybody can use this info to improve their fitness level and their tennis game. There’s something for everybody, from your weekend warrior to a pro tennis player.

It’s also been exciting to meet, interview, and train with some of the biggest names in tennis like John Isner, Tim Smyczek, and Ryan Sweeting. But I can’t give away everything, you’ll have to watch the show for that!

FMM: When you are beginning a new project, how much of a presence does diet and exercise have in planning of your schedule?

DD: While shooting Fit To Hit, I was conscious of my diet and exercise routine because it’s a very

physically demanding show. I had to make sure I was in good shape and healthy to keep up with all the intense activities. But, in general, I always feel better and have more energy when I’m watching my diet and working out regularly, so I try to incorporate it into my schedule no matter how busy I get or what I’m working on.

FMM: Can you describe your workout routine?

Do you find that it varies or stays relatively consistent?

DD: I like to change up my routine, so I don’t get bored and so my body doesn’t get used to doing the same thing. I’ll usually switch off between boot camp/cardio classes, yoga, and weight training.

And I’ll throw in a dance class, beach volleyball, or tennis when I have time.

FMM: As an Arizona native, you must miss something from your home state. What are some of your favorite things you look forward to when you go back?

DD: I’m a huge Arizona Cardinals fan! And since LA doesn’t have an NFL team I love going back to Arizona to watch the Cardinals play. I was a cheerleader for the Cardinals for four years so I got the best “seat” in the house standing right on the sidelines, but now it’s fun to sit back, relax and watch the game in the stands with a hot dog and a beer. I also miss the sunsets; Arizona has the most beautiful sunsets!

FMM: What are your favorite comfort foods that you can’t live without?

DD: Cheese! I love a cheese plate, a cheese pizza, or cheese curds…cheese in any form is amazing!

FMM: When you travel, what is the short list of items you must bring with you?

DD: First, comfort is a must when I’m traveling, especially internationally, so I’ve got to have a big cozy sweater and a pair of socks. Second, I love to read, and having hours of free time on a plane

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is the perfect time and place for a good book. And finally, I’m not overly enthusiastic about airplane food, so having a yummy snack in my bag is essential. Butterfinger anyone?

FMM: When you have “down time” away from the hustle and bustle of your career, what are some of your favorite activities?

DD: I’m a self-professed foodie, and I love wine, so one of my favorite past times is checking out new restaurants. I’m lucky because LA has such an incredible variety from the world’s top chefs! I also love to travel. A few months ago I visited Brazil and before that I spent a couple weeks in Italy. I love exploring new places, hitting all the cheesy tourist hot spots and, of course, trying the local food!

FMM: What is your motto or advice you live by?

DD: Carpe Diem…seize the day! We only get one life to live so live it to the fullest! I may not always succeed in everything I do, but I ALWAYS try new experiences and go for what I want, so I never look back with regret.

FMM: What are your plans for the future?

Personally and professionally?

DD: I’ve been working hard for the last few months on Fit To Hit so I’m excited to see it premier on July 26th! In addition to my on-camera work that I love, I’m looking forward to doing more producing, writing, and working on the other side of the camera. I love the creative process of building a project from the ground up! On the personal front, I’ve been married for a couple years now so I’m still enjoying being a “newly wed” and doing life with my partner in crime, Ethan Erickson.

And I love being a doggy mommy to my Brittany Spaniel, Zoey. We rescued her from a shelter a couple years ago and she’s amazing. Life is pretty good right now, but I’m excited for all the new adventures to come!

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FMM: Is there anything you would like MOST readers to know about you?

DD: I love interacting with fans on social media so please connect with me on Twitter, Instagram, Facebook and my website: www.Danielle-Demski.com

Photo Credit: Russell Baer www.russellbaer.com

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2-Time Ms. Figure Olympia Champion, Athlete, Spokesmodel & Motivational Speaker

www.erinstern.com @ErinFAST facebook.com/erinstern youtube.com/erinstern5 twitter.com/erinFAST

Photo Credit: Sarah Lyons Photography www.picturegroove.com

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By: Kelly Price and Jason Cloninger

trong, beautiful, and a natural poet and philosopher, this is Erin Stern. One does not get the poet and philosopher from her photographs and videos, but after talking with her, that part is clear. She has a natural grace and humble confidence. It is easy to see that Ms. Stern’s followers are won over by her power; she has explosive power and speed. She is a two time Ms. Figure Olympia. Erin is a force, but her strength is not a “Listen to me!” kind of power, it is a subtle, believable, empowering confidence.

Erin has been athletic most of her life. Her whole family hits the gym. You can see her sister alongside her in some of her gym shots. Erin describes her sister Jessica as her twin, just three years younger. She is a surfer but has recently joined a gym. The fact is, as we get older if we do not lift weights, things start to sag. This fact may have inspired Jessica, so Erin took her through a leg and glute workout, “I told her, you are okay until about 30, then gravity takes over.” Erin’s mom began lifting two years ago, lost about 50 pounds and can now bench close to100 pounds. Mom is hooked on the gym, and with that kind of success, it is understandable.

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The last member of the family, Dad, is a long time athlete. But, late last summer (2014), he was diagnosed with bladder and prostate cancer. The doctors had to make him a new bladder from his intestines and he went through chemotherapy and radiation treatments. The bladder cancer is in remission and his treatments for the prostate cancer have been successful, and it is now managed with hormone therapy. The oncologist told Erin’s dad that he probably would not have had such success with his cancer treatments if had not been working out all these years. So as not to be a “downer” Erin has not written about her dad’s illnesses on social media. But she feels that his story is a great testament to working out and taking care of oneself so has decided it is important to tell. Plus, we all love a story with a happy ending.

Part of Erin’s early physical fitness was riding her beloved horse, Dreamy. The team of Erin and Dreamy began when she was eight years old. One has to assume that Dreamy was also in good shape, as he was around for 32 years. When she describes Dreamy, you can hear her love for him, “He would shake hands for treats and had the brightest, kind eyes”. While Erin still rides, she has not replaced Dreamy because she does not have space.

From the barn to studying Environmental Policy (EP), this seems a natural progression. Erin says she earned her degree in EP because of the influence of her mom. She describes her mom as an amateur environmentalist. She grew up with a knowledge of the land and wanted to work in an industry that would help protect the land. With a degree in EP she found there were not any jobs that paid well. She then went back to school and

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studied Business Administration and eventually, partly because of her love for the environment, got into Real Estate.

Real Estate was only temporary. Now, she is hugely successful in the fitness industry. As a fitness sensation, she is a trainer, writer, Figure Pro, consultant and spokeswoman. As much as I want to talk about “who” Erin is, I know you all want her exercise insights. So I will get to it. Here is what we covered: FMM: Fastest way to recover after training?

ES: Ice Tank - if she’s had an especially hard training session, she grabs two large bags of ice on the way home from the gym, fills the tub up with water at a temperature of 52-58 degrees, then relaxes right into it for 10-15 minutes MTI Biotech’s BetaTOR (HMB - beta-hydroxy-betamethylbutyrate) - Erin has been using on and off since College (full disclosure, they are now one of her sponsor’s). She takes it 30 minutes before training with a cup of black coffee, she has faster recovery and helps her get leaner and maintain strength.

FMM: Favorite strength exercise?

ES: It used to be squats, now she prefers loading up a sled or prowler with as much weight as she can do.

FMM: How to improve explosive power for jumps and leaps?

ES: Place plyometrics at beginning of workout.

Aim for quality not quantity, when doing plyo’s or bounding do a good warm up, then 5-10 reps of any given exercise, 5-6 exercises total, whole thing should take maybe 10 minutes for plyo’s.

FMM: Ideas for women when dealing with stress or motivational issues.

ES: First, look at your meal plan, are you getting

enough key macronutrients? You should have 1gm protein for every pound of body weight, (Note, this is higher than the RDA recommendation), combined with carbs and healthy fats. It’s also important to determine the best meal plan for yourself, Erin says, e.g. if you’re craving something fatty and rich, you’re better on a low carb diet where you use fats as fuels. If you’re like Erin (we all wish) and crave popcorn, or fruit, you’ll do better on a higher carb plan, her carb ratio is a little higher and keeps fats a little lower, but make sure you don’t exclude food groups or nutrients, keep balance, often energy problems are a lack of balance in our lives. Also mindset and protecting our energy, as women we put a lot of energy out on other people, it is not selfish to save energy for one’s self.

FMM: How do you deal with stress or motivation for yourself?

ES: I go back to my objective goals. We all need a reason, by setting objective goals we have something to work towards, you won’t be motivated by saying, “I want to lose weight” too vague, and this is based on self-judgement, a goal of benching a certain weight, that will be your spark. This will require you going back to drawing board and writing down your goals, having them with you, so you know why you are working out, so you always have that spark.

FMM: Favorite core exercise?

ES: Lunge with a twist, arms straight out holding weight plate (https://www.youtube.com/ watch?v=pe8jCvtNaMg) or throwing a medicine ball against the wall.

FMM: How do you de-load?

ES: I plan my de-load week, I don’t allow myself to go into the gym. I’ll kayak, go for an easy bike ride, go to beach swim - definition, floating in the

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water, gardening, I am active but not anything that is considered exercising. I had an SI joint injury, and it was my body’s way of telling me I was overtraining.

FMM: Preferred ratio between cardio and weight training?

ES: I don’t do a lot of traditional cardio, I do compound lifts at beginning of workout, at end I put in conditioning circuits, might do a super set or giant set with one minute jump rope in between, this is more efficient. Sometimes I will do a Tabata circuit on the stair climber. This is my favorite training method, it provides a perfect ratio for burning fat - do 20 sec all out, 10 sec rest, repeat a total of 8 times.

FMM: How important are stretching and flexibility?

ES: Very important, before your workout I’m an advocate for dynamic stretching, arm/leg swings, anything where you’re moving through a whole range of motion after workout perform static stretches.

FMM: Do you still eat egg whites and oatmeal every day for breakfast?

ES: I mix it up, but I’ll have some type of carb with egg whites. Example, I’ll take a can of pumpkins with a cup of egg whites, then mix with immersion blender to whip it up, add cinnamon, chipotle and stevia. In a preheated pan, coated with cooking spray, spread mixture and cover. Pumpkin is a carb full of fiber, which with protein will help you stay full longer.

The most beautiful thing about protein (IMHO) is that it is nearly impossible for your body to turn protein into fat.

That is a good tip to end on, love your protein for several reasons, but not turning it into body

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fat is high on my list. Aside from being a trainer, Erin also has a Five Star rated book on Amazon, Mpower Your Life, Find and Define Your Greatness in Muscle and Mind. She also has written several e-books that are available through erinstern.com.

You will find e-books, Shred & Sculpt Training Plan, 4 Week Standard Workout and Meal Plan, and Gaining Muscle, also available is a personal consultation, or for the fitness fanatic in your life, you can buy a day of one-on-one with Erin.

Erin’s honesty translates to integrity and selfconfidence. Her fellow competitors speak highly of her, okay, everyone speaks highly of her, including us here at MOST. She plans to re-do her original book of poems, Between Seasons, adding more of her philosophies and providing us more insight into the “nerd” (her word) behind the impressive muscles. I would encourage you to subscribe to her YouTube channel, but be careful. I was so motivated, thought I would try some Erin jumps, but, not, not even a little, luckily my ice packs are always handy. The last question I posed to Ms. Stern was, “What social injustice gets you on your soap box?” Her answer was, “Any kind of shaming of a group”. And I was not surprised, she is someone that would stand up for you, and someone that definitely could.

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1

Eat protein with every meal.

2

Get more bang for your buck with compound movements in the gym. These are exercises where more

Protein is the building block of muscle. It helps increase metabolism and increases feelings of satiety.

than one joint is moving (squats, bench, rows, military press, etc).

3

Rather than doing long bouts of cardio, try 15-20 minute HIIT workouts. These can be done anywhere!

One of my favorite sites for at-home HIIT workouts is Fitness Blender.

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Don’t fall for quick fixes! Juice fasts and diets can help with temporary weight loss, but often cause a rebound after.

If you want to drop a few pounds of water weight, try cutting down on sodium intake, drink more water, and replace some of your carbs with healthy fats.

5

Start with a summer glow:

exfoliate your skin and apply self tanner. This will help you look more toned and ready for the beach!

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Photo Credit: Sarah Lyons Photography www.picturegroove.com

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Professional Fitness Model & Actor

facebook.com/JT.JoeThomas twitter.com/jt_joethomas

By: Austin Thomson

These wise words spoken by Joe Thomas, professional fitness model, actor and a top ranked NPC bodybuilder, provide advice that everybody could follow. Joe speaks with MOST regarding the importance of fitness, his motivations, and future goals.

Thomas has been an athlete his entire life. As an athlete, he strives to perform at his best, which has carried with him through life. Having a sense of fitness awareness and good nutrition instilled in him at a young age has truly propelled him as he grew older.

His knowledge of fitness and nutrition has brought success to Thomas as a professional fitness model. He has been published in just about every fitness magazine world wide for the last ten years. He works with the Hot Bodz

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Photo Credit: Sarah Lyons Photography www.picturegroove.com

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Photo Credit: Sarah Lyons Photography | www.picturegroove.com

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Photo Credit: Sarah Lyons Photography www.picturegroove.com

clothing brand. Hot Bodz provides custom, pre-tailored clothing designed specifically for an athletic build. Thomas loves Hot Bodz’s clothing and is fortunate to get to model them. Thomas also models for Picture Groove tanning and highly praises the work of the company. ccording to Thomas, he got into body building after a friend told him that he already looked like a bodybuilder, so why not try out a competition. Thomas took his friends advice and has not looked back.

Motivation is a huge part of fitness, and the

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commitment for a bodybuilder is full time. Thomas says he is motivated daily for a variety of reasons.

“My fans and haters keep me motivated, but the main reason I stay motivated is because I’m never satisfied.” Thomas is motivated because something can always be improved, whether that be increasing muscle mass, losing a few pounds of fat, or increasing speed, every single person, no matter how physically fit, can always improve.

Setting goals is another aspect that is crucial to fitness and Thomas has a specific way to deal with goal setting. “I’ve always tried to take baby

dishes. Thomas says he is always had a knack for throwing ingredients together to make a pretty tasty meal. When he is done pursuing his bodybuilding career, he would love to make cooking his number one activity.

Thomas describes himself as passionate, intense, loyal, stubborn, and determined, but could probably think of fifty more words to add to that.

As far as the determined aspect goes, fitness and bodybuilding is full of successes and failures.

Thomas says that everybody falls at some point, but it is how you pick yourself back up that really matters. “The more knowledge you have, the more likely you can avoid certain failures,” says Thomas. Whether it be asking someone for help or researching online, there are always steps that can be taken.

steps when setting goals. Sometimes people have a tendency to set unrealistic goals and then get discouraged when they don’t achieve them.”

Thomas said that he sets his goals as high as possible, while being realistic, remember it is a marathon and not a sprint.

In his free time Joe is a major movie buff who says he “can go against anybody in movie trivia and win”. Such a buff because he has acted in movies himself. He has five films to his credit. In addition to movies, Thomas loves to create new recipes, as an avid cook he loves to try out new

Bodybuilding is also a field that is supported by fans who one day hope to follow in the footsteps of their idols. Thomas says that he loves his fans and appreciates those that follow him and ask for his advice. He is glad that over the years he has been able to inspire and help people in all aspects of their life. As far as Thomas’ life goal in bodybuilding, he is still hoping to earn his IFBB Pro card. After just missing the pro card by one point, he hopes that this year is finally his chance.

He hopes that the judges will see some major improvements that he has made over the season and earn his long-awaited reward.

Whatever you choose to do, stick with it.

It is the only way to master one’s craft. Having consistency is what helps with bumps along the road. Overall, Thomas is more than just a bodybuilder, he is just a man following his dreams and advises us all to do the same. And remember, whatever you do, stay consistent.

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Photo Credit: Sarah Lyons Photography www.picturegroove.com

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Photo Credit: Sarah Lyons Photography www.picturegroove.com

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Photo Credit: Sarah Lyons Photography www.picturegroove.com

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Photo Credit: Sarah Lyons Photography | www.picturegroove.com

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Int’l/Nat’l Published Fitness/Swimsuit Model and NPC Figure Competitor

www.samanthabakeronline.com www.instagram.com/samsuebaker www.facebook.com/samanthabakerprofitnessmodel https://twitter.com/ModelSamBaker

By: Elizabeth Price

Her extensive background in dance coupled with the fitness demands of a professional cheerleader sparked an interest to pursue fitness seriously. Samantha began by training herself, learning by trial and error, reading as much as possible, and asking questions from peers.

So far Samantha has participated in photo shoots for magazines such as Iron Man, Flex, Muslce & Fitness, Planet Muscle and more.

Samantha does glamor, figure, and fitness photo shoots. She enjoys all photo shoots, without preference toward a specific type.

Although she keeps a rigorous exercise regime, Samantha’s routine varies if she is preparing for a show, a photo shoot, or just everyday life. Samantha incorporates cardio training, weight training, and boxing and sparring

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into her routine when she can. “I like to keep my body guessing; that’s when you see change, and you can’t see change if you stay in the same routine day in and day out.” Samantha has her favorite types of training but enjoys stepping outside of her comfort zone to try new things whenever possible.

Out of all the numerous photo shoots that Samantha has done her favorite location is Jamaica. Every place in Jamaica could be a background for a photo shoot. With such a busy lifestyle, Samantha had to get used to exercising while traveling, after some time she is now able to perfect a routine while on the go. It is best to have a gym picked out ahead of time, or there is always the hotel gym if options are limited. As she puts it, “Sometimes you just have to get imaginative but you can always get a workout in!”

Samantha has put an enormous amount of effort into maintaining her fitness and strives to help others reach their fitness goals as well. She suggests that others just start with day one and begin, to take it just one day at a time. Samantha acknowledges that it does not take one week or >>>

Photo Credit: Nicholson Photo

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Photo Credit: Satio Photography www.satiophoto.com

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Photo Credit: Nicholson Photo

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one month to get out of shape, and it is not going to take one week or one month to get in shape.

She goes further to advise others to “Take the time, learn the process, enjoy the ride and be happy every single day of your accomplishments.

No matter how small you think they are, they are accomplishments and every single one matters.”

Getting in shape is the one aspect of one’s life that can be completely controlled, so everyone should be selfish when dealing with their health.

become an aunt and godmother—Samantha will have the little girl dancing and flexing in no time! Over the course of her life, Samantha has moved a total of twenty-five times. She is not quite sure what prompted so many moves, possibly the reason for all the moves, is simply good old fashion wanderlust. Never seeing a problem with moving to a new area Samantha always took it as an opportunity, however, she enjoys visiting new places now more than moving to them.

Samantha Baker has a very busy personal life as well. When MOST asked about her first year of marriage Samantha was incredulous that she and her husband had already reached that milestone.

Counting herself lucky to be able to marry her best friend Samantha did not have to get used to the adjustments that traditional newlyweds do.

Samantha explains “Nothing really changed other than I get to say my husband now instead of my boyfriend which always puts a smile on my face.”

With this momentous time in her life, she will also

In the future, Samantha hopes to continue her fitness efforts while appearing in publications—a few of which she still hopes to model for. With numerous publications, covers, and sponsorships Samantha is proud that she has been able to accomplish so much in the industry without the label of Pro. She also takes great pride in keeping her life balanced, healthy, and happy with her husband and pit-bull Shyne.

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Photo Credit: Arsenik Studios Inc. www.arsenik.com

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Photo Credit: Satio Photography | www.satiophoto.com

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fitness and health goals. An easy way to remember which fruits these are is to just think “berries” are the best, strawberries, raspberries, blackberries & blueberries.

A few examples of these are brown rice, quinoa, oatmeal (oats not the pre-made w/ sugar), sweet potato. Another option that you can choose instead of regular or even wheat bread choose Ezekial bread, wraps or English muffins.

Brussel sprouts, asparagus, spinach, cucumbers, beets, celery, cabbage and eggplant are examples.

each week and leave two days a week that you have a cheat meal on each of those days. This is a good way to reach your dietary goals each week while at the same time looking forward to that cheat at two different occasions. This will also break up the week nicely.

If you start with this you can work on building up your time and as you see results your interest will build in it as well. Trust me!

which will help aid in your

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if you can add in Fish Oil and Omega 3’s as well, this will help aid in your overall health and will also help with your fitness training. find a way to manage stress; it is also the #1 cause of belly fat, one of the most dangerous of all.

A very simple way to start doing this with very little prep is to have 2 protein shakes in between your meals. For example breakfast, shake, lunch, shake and then dinner. It can be that simple or substitute one of the shakes with a bar.

There are many more options but those are 2 very easy, simple options and sometimes are the best way to kick start the change in your diet choices.

A simple whey protein and water shake will help drastically when it’s time to sit down for that nice meal. You will still have an appetite but you won’t have that urge or want to over-do it. Skip the bread or the appetizers and just focus on your main meal.

Photo Credit: Satio Photography www.satiophoto.com

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Photo Credit: Paul Buceta Photography www.paulbuceta.com

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DIRTY CAN BE SEXY BUT NOT WHEN IT’S ON YOUR BODY

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Photographer:

www.karenyeomans.com

By: Darcy Tharp

is a specialist sports, fitness, health, and yoga photographer.

London-based, Karen’s passion for and deep understanding of yoga and sports is articulated in her work. She is recognized for her unique ability to capture the body in action, showcasing the empowering effects of sports and fitness.

FMM: Can you tell us how you got started with photography?

KY: My fascination with photography began at school when a teacher showed me film and darkroom processes in some after school classes.

Alongside this I continued to study art throughout my education. The pull I felt toward photography remained; I felt it touched a part of me I couldn’t reach with anything else.

FMM: Are you a self-taught photographer?

KY: I earned a degree in photography, where I explored a love for fashion photography against the possible effects this might be having on body image, particularly in women. This dilemma is ongoing. I want to celebrate the beauty of the human body, capturing form and grace, whilst also enabling the viewer to find the images inspiring instead of off-putting.

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FMM: Where do you find your inspiration as a photographer?

KY: I started practicing yoga twenty years ago, and it naturally began to infuse my work. The exploration of conscious movement and energetic awareness in my own practice inspired me to shoot those concepts, bringing new layers of sensitivity to my work. Soon after, I started shooting briefs for yoga teachers who wanted to communicate the essence of their ideas and teaching.

FMM: You specialized in fitness photographydid you ever have an interest in other styles of photography?

KY: I’m blessed with having known exactly what I enjoy and how to merge this with what I do. From an early age I ran competitively and enjoyed many other sports before starting my yoga journey. I love that sports and fitness build community and empower people. They help people to see, achieve, and believe that everything is possible.

The positive effect of people coming together to connect, trust, smile, and move energy through their bodies is powerfuI; I love it, so naturally it became integral to my work.

FMM: How do you describe your style?

KY: I want to inspire action through my images. I’d like people to glimpse under the surface of what a fit and healthy life can offer, not only physically, but also spiritually, and with that I want people to feel inspired and motivated to go out and do something for themselves.

FMM: What is your favorite camera/lens combination?

KY: I shoot RAW with a Nikon DF, 28-70mm, 2.8ED & 50mm 1.8G Lenses FMM: Do you prefer outdoor or studio shooting?

KY: Both – I love the control and detail available in the studio, then also the unpredictable canvas the environment provides.

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FMM: You have a studio in North London; can you describe your typical photoshoot days?

KY: Every day is different, with new clients and hence new briefs. At least 50% of my time is dedicated to business development, processing, administration, and marketing. To edit and process a shoot, I allow the same time as the shoot length, and I outsource my retouching to a specialist.

FMM: What tips can you give our aspiring readers that want to pursue fitness photography?

KY: I think the key to getting the best out of your work is to shoot what you have a knowledge of and passion for. My aim is to communicate a mood, a message, and also to fulfill the brief that’s a given to make a living from my trade. I work with my clients in a bespoke manner, and I want to understand their vision and ideas so I can best translate them into images. I believe that shooting is about creating a space and mood that allows the subject to give me what I need from them, resulting in what we both want. It’s an energetic exchange that lights me up. Whether shooting my own projects or for a brief there is no greater pleasure than seeing a concept come to life.

FMM: What tips can you give our aspiring fitness models?

KY: Do visual research before a shoot; find photographers who are testing to build your portfolio. Look to create strong relationships so you come to mind, and be collaborative and keen to go the extra mile. It’s sometimes hard work on set with many repeats to get THAT image, so be patient and enthusiastic.

FMM: Where do you hope to go from here?

KY: I am living my dream and loving the adventure.

I would like to travel further, see new places, faces, and let the journey take me where it will.

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By: Darcy Tharp

is a yoga teacher, Fourth Series Ashtangi, author of three books, producer of six Ashtanga Yoga DVDs, and cofounder of Miami Life Center and founder of Miami Yoga Magazine. With close to 750,000 followers on Instagram, over 250,000 likes on Facebook, over 260,000 subscribers, and close to 70 million views on YouTube, Kino’s message of spiritual strength reaches people all over the world. She has been featured in articles and covers of every yoga publication worldwide. www.kinoyoga.com

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To see more inspiring shots, behind the scenes and current photographic projects, check out her social media on Instagram, facebook and twitter KY site: www.karenyeomans.com

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Actress

@linzzmorgan | Twitter @linzzmorgan | Instagram

Photo Credit:

Jonathan Lennard www.jonathanlennard.com instagram.com/jonathanlennard Hair: Michael Kanyon (Celestineagency) MU: Leibi Carias (Celestineagency)

www.celestineagency.com Styling by: Kyle Edward Blackmon

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By: Denise Smith

mental and physical endurance and laying the foundation to take care of my body.” The moment the actor stopped swimming she found herself depressed, recognizing that it was the physical activity and team community she was missing.

Never naturally fit or athletic she was not a thin girl, always average if not a little bit on the chunkier side. “I remember hitting the awesome age of thirteen and being very emotional, I used being active and art as a way of expressing myself.” As a result of an active lifestyle, she maintained a generous appetite. Without a natural prowess or athleticism of her brother or father, “I had to work tirelessly at it, but I enjoyed it, so I stuck to it.” This steadfast determination has made her the person she is today.

The actress finds that people are surprised when they learn she grew up in Houston Texas.

While living in a typical suburban home, Lindsey was exposed to arts through museums, music venues, and theater. “If I did not have such a large city accessible to me and the family and friends who exposed me to it, I am not sure if I would have pursued a career in the arts.”

An active young Lindsey spent all her time in the pool. She began swimming at the age of five and continued through high school, to include water polo during the swimming off season. Glad to participate in sports, “It instilled a great set of core values about consistent, diligent training.” The actress also appreciated, “Being part of a team,

Lindsey attended college at the University of Texas in Austin on a scholarship, and majored in theater. At the start of her sophomore year, the course of the budding thespians’ life would take a radical turn. At the behest of her professors, she began to explore the world of film. This gentle encouragement would become one of the best advice she could have been given.

She got her first agent in Austin and started going on various commercial auditions. As luck would have it, she auditioned for the part of a series regular on Friday Night Lights. She got extremely close to landing the role, as surprising as it was, having little or no experience. This opportunity would give her the encouragement and naïve confidence to set her sights on Los Angeles.

She secured an internship with an acting company in LA for a summer. The actress quickly realized, “I was learning so much about the industry and getting so much more hands on experience in Los Angeles than I was in Texas.” >>>

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After moving to Los Angeles, she realized she had so much to learn. She enrolls in as many acting classes as she could handle, about fifteen hours a week, similar to the number of college classes she used to take. Knowing she had to be on the same level as her competition, having decided to pursue this dream so late in the game, “I had a lot of time to make up.” e talked to the actress about some of the misconceptions she encountered during the early stages of her career. She notes that the largest misconception is “there is no certain way to do it; there is no manual or any step by step plan or instructions, anywhere.” She compares it to pursuing medicine where you have schooling, set curriculum, residency , etc., in this case, you are making it up as you go. “It is a very independent career, where you are responsible for yourself as far as enhancing your craft and landing jobs your agent sends you out on, after of course you land the agent!”

In a frank admission, she recalls her parent’s reaction to her leaving school. “My parents hated that I dropped out, having earned a full ride scholarship to UT.” The decision was hers to make, and she owed it to herself to pursue the life she wanted. Naturally there are doubts that remain still.

“Giving up is more heartbreaking to me than failing could ever be,” the star poignantly states.

The actress started taking notice of her nutritional and fitness needs when she started gaining weight after college. With swimming behind her, she was not nearly as active as she was while living on campus. She also found herself driving everywhere while living in LA In an industry that encourages you to be smaller; something had to change.

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We talked to the actress about her personal fitness program. She is currently preparing for season three of the Emmy-nominated hit show, The 100, and she prefers Raven to be lean and agile, ready for anything in a post-apocalyptic word! She works with a trainer doing strength training and circuits with plyometric and then does a variety of cardio, running, hiking and spinning.

Why the personal trainer for the starlet, “I was getting burnt out with gym routines and inflicted some injuries on myself and knew I needed some professional help.” She works with LA trainer, Bradley Brisbin, and when she is filming in Vancouver, she trains with Brady Roberts. “They are both awesome and create fun strength training and high-endurance circuits for me, and I am always learning something new from them.” ersonal fitness is extremely important to Lindsey when preparing for a role.

“I run my lines when I am running; it becomes a meditative way for me to prepare and for the words to become instilled in my mind and body, so to speak.” The actress also believes every character moves differently and works from a different core. “Raven is a physically and mentally strong character, who can defend herself and is also capable of combat.” Without the strength training the actress does not feel that she would be able to portray the character to the best of her ability.

We discussed her appreciation for Cross Fit and the impact it has on her performance. “Cross Fit gets a rep for being a very ‘guy’ sport, which is totally up Raven’s alley.” This character can do anything a man can do, and probably a bit better.

“It is important for me to compete with boys, as Raven would do.” The exercise keeps the actress focused and present.

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While traveling or on vacation Lindsey’s fitness routine continues. She tries to stick to a simple fitness regime. “I love exploring a new city by just running it and finding my way back home.”

She will typically find a gym and get a day pass or do body weight exercises in her hotel room.

“Pushups do wonders.”

Along with any successful fitness routine, there is the highly anticipated cheat or treat days.

Lindsey tries to stick to a cheat day reward system but she candidly admits, she is not great at it. “I keep to an 80% to 20% rule; 80% I maintain my healthy lifestyle, but 20% of the time I relax, have dessert and eat tacos.” Now here is a plan MOST Fitness can get behind.

Lindsey supports a multitude of charities that encourage healthy living, finding it difficult to pick just one. There are so many issues in our world that need support. As a result, The 100 cast has created a philanthropic project during their hiatus to fulfill this need. The effort is called The 100 Charity Project. “We pick new charities each month and raise funds for them with the gracious help, support and love from our fan base.”

The young Spanish and Irish actor feels inspired by Dwayne “The Rock” Johnson and a MOST Fitness fan favorite the incomparable Jennifer Nicole Lee. “I think they both have a great attitude and zeal for fitness and commitment to a fit lifestyle.” She aspires to live by their positive examples.

When we asked Lindsey to speak to the fans that support her about steps they can take to maintain a healthy lifestyle she is quick to encourage. “I think it is important to start now, as soon as possible, to begin committing yourself to a fit and healthy lifestyle.” “You only have one body, and one life, and you are fortunate to have that, it is important to love it and take care of it.”

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Photo Credit: Jonathan Lennard www.jonathanlennard.com instagram.com/jonathanlennard Hair: Michael Kanyon (Celestineagency) MU: Leibi Carias (Celestineagency) www.celestineagency.com Styling by:Kyle Edward Blackmon

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Health and Wellness Coach, WBFF Pro Fitness Model & Founder of Sharon’s “Unleashed” Nutrition and Training Program

www.sharonsunleashed.com

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Photo Credit: Noel Daganta | www.ndpictures.com

By Darcy Tharp

ersonal trainer, fitness competitor, fitness seminar presenter, and business owner and entrepreneur, Sharon Polsky, is a dynamo. That’s the only way to describe someone who blazed a trail in the fitness competition world with her acrobatic routines, first shocking and then wowing judges, and later developed the first Pole Fitness Teacher training program in the U.S. As a former athlete and dancer, Sharon knew she had a passion for all things fitness related from an early age, but she didn’t just participate and follow the crowd, but rather she carved out a niche and made it profitable. The muscular, blonde beauty invited MOST Fitness to sit down with her and find out who inspires her, what her favorite work out is, and how she got into rental bikini costumes among all her other ventures.

FMM: You were a former dancer-what type of dance did you do? Does dancing still have an active part in your life?

SP: I grew up as an athlete and a dancer. As a child, ballet was my favorite, but most ballerinas aren’t small with a lot of muscle; which I had even as a child. As a child I was also seriously involved in equestrian and swimming. I was just so much more talented at athletics than dance, so that is the path that I pursued. With that said I have always loved dance and have been able to pick up where I left off as an adult. Ballet and modern/ lyrical dance are my favorites, but as an adult I can pursue anything as a hobby.

FMM: How did you first know that you wanted to have a career in fitness?

SP: Our generation was VERY different. When we were raised fitness was not considered a “legitimate” career. I was raised to be a doctor,

dentist, attorney, or to work in corporate America.

I was a very successful sales rep right out of college. I made great money and was completely miserable. I wasn’t passionate about what I did, and felt like I was running on a hamster wheel every single day. I actually opened my first fitness studio as a tax right off and a hobby. When the economy crashed I was downsized out of a corporate job and decided to do my fitness studio full time. I figured if I invested as much time into my studio as I did into my corporate job I should probably be able to make enough money to pay my bills. It was at that time that I realized that I should have been doing this my entire life. My new found freedom from corporate politics and my new career in a field that I was passionate about lit a flame in me that I had never felt before in my life.

Fifteen years later I am just as passionate today as I was the day I started. I say at least once a week that I am so lucky that I have my dream job.

FMM: What was the biggest challenge for you when you decided to start participating in fitness competitions?

SP: My journey to the competition stage was very different. I was a professional acrobat traveling around the world and performing. I wanted to teach housewives how to flip and spin and make a household name out of what I did as an acrobat.

A friend of mine thought that it would be a good idea to compete in fitness competitions to gain exposure for it. I was the first person to do a complete pole acrobatic routine as my fitness routine. It was not popular and the judges hated it. They felt like there was no place for STRIPPING in fitness. What is crazy is that my routines were 100% acrobatics and not like a stripper at all. In an effort to convince the judges that I was legitimate >>>

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Photo Credit: Dave Robinet | www. www.photosense.ca

I did 8 acrobatic strength moves on my pole, then did 8 traditional fitness strength moves on the floor.

This made my routines incredibly difficult, but my strategy worked. When I stopped doing fitness routines I was Ms. Fitness Southern California, 5th at USA’s and 11th at World’s.

FMM: How did you come up with the idea of rental costumes, and has it been popular?

SP: I have always made my own Halloween costumes and competition costumes for years.

I’ve been known by family and friends as that creative girl that could really come up with fun and different costumes. I owe this talent to my mother.

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My mother was a theatrical costume designer and had me behind a sewing machine at a very young age. I helped her in her costume shop and learned so much from her. When I would come to competitions people would ask me to make their costumes. When I started figuring what I would have to charge people I felt bad. Competing in fitness competitions is such an expensive hobby. This is when I came up with the idea of rental costumes. I can give people costumes that are valued at $1500 with real feathers and real Swarovski Crystals for around $300. This is such a huge win for competitors. Now I make about 6 costumes for every show.

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FMM: You established the first pole fitness program in the U.S. –Tell us how pole fitness is a great workout and what a typical class is like?

SP: I opened my studio 16 years ago. There was only 1 other person in the US at that time with a legitimate pole fitness program, although there were some great programs in Canada, UK, and Australia. At that time I worked for the Aerobics and Fitness Association of America and was really involved in aerobics and teacher training programs associated with that. What I believe makes a fitness program legitimate is 3rd party validation of that program, i.e. certification. Unfortunately at that time there was no established 3rd party validation of Pole Fitness Programs here in the U.S., so that is what I did. I worked tirelessly with my fitness mentors and created the first Pole Fitness teacher training program recognized and approved by the Aerobics and Fitness Association of America. This was a really proud time in my life and although my program at my studio has evolved well past just Pole Fitness classes, to offer everything from yoga to personal training, I still teach my Pole Fitness classes using those same established techniques.

FMM: You are also a national seminar fitness presenter-Do you still get nervous when presenting? What do you do to prepare?

SP: I am so incredibly passionate about fitness and nutrition. I am also very lucky to be offered regular opportunities to speak to people on both subjects. I don’t get nervous because I know that if I can just impact one person and change their life then it was worth the journey. I also know if I prepare properly for the seminar, I will be successful. Most of the programs I present today are programs I have been presenting for years, such as Pole Teacher Training and Workshops, Nutrition Education, and/or Food

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Addiction. Those topics are just something that have become a part of my soul, so presenting on them is fun and so rewarding.

FMM: What is your favorite workout to do, if you could only choose one?

SP: Today I have really turned to Yoga. It fulfills so much inside me that I never thought was possible.

First of all it is the only hour in my life nobody can talk to me, so I am left 100% alone. That makes it the only time in my life that is 100% about me.

Second, it is a great workout when you find the right teacher. Third, it has brought me back from emotional despair so many times and that makes it the most valuable workout I’ve ever done. Lastly, it fulfills my acrobatic needs with some of the arm balances that I now can’t do because of some health limitations. It really has changed my life for the better. So much so that I am writing an e-book about it, so stay tuned for that.

FMM: What is a healthy and creative lunch meal to cook and eat?

SP: I am so incredibly passionate about nutrition, so I am really happy you asked this. My favorite lunch is my stuffed Portobello mushroom caps.

I take ground bison, onions, mushrooms, and spinach and sauté that in coconut oil. Then I stuff it in the mushroom cap and bake it. They are healthy yummy and easy to eat.

FMM: Where does your inspiration come from?

SP: I am inspired by the regular people I meet in the world. I am inspired by the mom that has 3 kids and still finds time to squeeze in a yoga class. I am inspired by my clients that are school teachers that are learning to teach “The Common Core” for the first time and still make it in for a >>>

Photo Credit: Noel Daganta | www.ndpictures.com

training session once a week. I am inspired by an elderly obese woman that has the courage to step through the doors of my fitness studio and take her first Ballet Core and More class. The people in our lives with real struggles and real obstacles with limited resources that still change their lives inspire me.

FMM: How do you self-motivate?

SP: Honestly, I’m not a very motivated person. I own a studio that forces me to work out, and I do what I love. If I have the choice of sleeping in or lifting weights, I will always choose sleeping in. I do however love yoga and have found that I am a lot more motivated doing what I love.

photoshoot themes that inspire me. I love training my clients, and I love competing about the same.

At the age of 42 my competition career is coming to an end and that makes me terribly sad. I have had a good run though.

FMM: Favorite place to travel?

SP: I just love to travel, anywhere and anytime. I’ve been to Russia and love it; I actually lived there.

I’ve been to Costa Rica, and I love the nature. I’ve been all over Europe and the people are fantastic.

I’ve traveled all over the U.S. and enjoy the nightlife and restaurants. Travel is important for my soul.

It makes me less self-centered and allows me to appreciate what I have.

FMM: What do you enjoy the most-competing, modeling, or personal training?

SP: I hate modeling so let’s throw that one right out of the equation. I only do 2 or 3 photoshoots a year. I only shoot with photographers that I know and have a personal relationship with because at least I get to catch up with an old friend. I only do

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Photo Credit: Noel Daganta www.ndpictures.com

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By Sharon Polsky

- Don’t have foods in the house that you don’t need/want to eat. You should have to leave your for house for a treat.

This is especially true for your children. Make them have to work for it a bit and not just have it in the cabinets for easy access.

- You don’t have to necessarily have complete meals prepared, but have your healthy proteins already ready. This will allow you to make your meals faster when you are REALLY hungry and then you won’t grab for those convenience foods.

Step away from Facebook for your information on healthy eating and start reading. My three favorite books that have changed my life are: “The End of Overeating” by Kessler “Coconut Oil Miracle” by Fife “Intuitive Eating” by Tribole

- When in doubt eat real food. Step away from packaged foods. They are not the necessary evil that the manufacturers want you to believe they are.

Diets don’t work. People will lose weight on a diet but will typically gain it back. Adopt a healthy lifestyle instead. Eat healthy foods because you know that it will prevent heart disease, cancer, diabetes, and other diseases; weight loss will be a new side effect of your new lifestyle.

Recipes are time consuming and difficult to control the balance of nutrients that you consume. One recipe may call for too much fat and another may call for too much protein. Start eating whole foods in their purest form and then add a little salsa, guacamole, or Himalayan sea salt to it.

- People are so obsessed with calorie counting and what we know about nutrition today is that health has less to do with calories in and calories out and more to do with the quality of those calories. For instance a snack pack might only have 200 calories, but our bodies utilize it as well as 1 cup of quinoa that has about the same amount of calories. If you eat real food then you can stop counting. >>>

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- This is probably the best nutrition tip I can give anybody.

I strongly feel that cheat meals lead to so much destructive behavior for people. After you read the “End of Overeating” this will make more sense.

Many “cheat” foods like pizza, burgers, fries, and tacos are highly addictive. This is because of the combination of sugar, fat, and salt. When you participate in weekly cheat meals you are triggering that addiction every week. Then all you think about all week long is that pizza you are going to have on Sunday. Then when Sunday comes not only do you place more value on pizza then you should, you also consume way too much of it. Then the cycle of addiction starts all over again on Monday. Try “Open Sundays” and “Special Occasion Meals” instead. Every Sunday is a day where you can eat anything for you that is healthy for you in any quantity. No need to time your meals or measure. Then, eat those treats on Special Occasions like a birthday, wedding, or anniversary. And we can all admit we have at least one special occasion per month.

For more great tips and even an easy nutrition plan for men and women, join Sharon Unleashed for only $9.95 per month www.sharonunleashed.com Photo Credit: Noel Daganta www.ndpictures.com

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GW Burns Photography www.gwburns.com

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By: Darcy Tharp

GW Burns Photography www.gwburns.com

2014 WBFF Diva Bikini Pro Montreal Champion

www.personalperformancepros.com

Exclaims Tiffany Larson, explaining the one minor obstacle stopping her from ever becoming a fashion model-the difference of at least eight inches or more! The WBFF champion, personal trainer, and co-owner of Personal Performance may be tiny in terms of height, but her big heart and passion and dedication to living a healthy lifestyle in mind and body and teaching others to do the same, is anything but little. As a certified cosmetologist, makeup artist, and personal trainer, Tiffany, along with her bodybuilder husband, Sean Larson built their own “one stop shop” combining health, fitness, and beauty into one with tailored solutions for each client and contracts with some of the biggest fitness shows in the country. Divulging to MOST Fitness that if she wasn’t working in fitness, she would probably be a therapist, and it is clear throughout her interview that Tiffany has subscribed to the ideals of positive thinking and staying true to oneself. She sure is chock full of advice and one visit with her is bound to leave you feeling more beautiful both on the inside and out. Luckily for our MOST readers, Tiffany happily dishes about her favorite makeup products along with her advice for a happy existence, and how she herself learned the true value of a healthy lifestyle.

FMM: How did you first get into makeup and cosmetology and realize it was something you wanted to pursue?

TL: Well, to be honest I first got “into” makeup and cosmetology when I caught myself at the age of eight with Mom’s scissors cutting “layers” into my Barbie’s beautiful hair. I never cut my own hair- thank God!! I remember a few times when I would have friends over and play “hair dresser” and color or highlight my friends’ hair and apply their makeup. I always felt great making others feel better about themselves. It turns out I guess I am pretty good at it too. I graduated from cosmetology school in 2007. Now within >>>

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GW Burns Photography | www.gwburns.com

our company Personal Performance, we own “ProStatus Hair & Makeup Services” in which I not only perform hair and makeup services on everyday clientele, but I do special events and bridal parties. We also are exclusive to the WBFF’s largest and most grand fitness and fashion show in the New England Region, the Fitness Atlantic Show and the exclusive Beauty Team for all of the fitness competitors that compete on Brian Cannone’s glamorous stage.

FMM: What is your must-have beauty product?

TL: A statement MAC lip color!! Whether it be “All Fired Up”, “Russian Red”, or “Rebel.” And when I want to feel sexy and show off my lips for my hubby on a date night out- I always put on my best to feel my best!

FMM: You must travel a lot-what are the top five makeup/beauty products you travel with?

TL: Traveling is one of my favorite hobbies-

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definitely my Control Corrective face-wash and moisturizer, my Skin Script eye serum and cream, my Dermologica exfoliator, mascara, lip butter, and last but not least my bronzer to help give myself a bit of a glow.

FMM: Did you play sports growing up or come from an athletic family?

TL: I was a gymnast for a short time and a cheerleader in high school for a short time as well. I was actually more of a tomboy and had four-wheelers that I loved riding on trails and offroading. I loved the adrenaline high of speeding and being free out in nature. I did actually have a cousin that was a professional body builder back in the 80’s and made the NY Time’s newspaper as he and his bikini model wife got married at York Barbell in Long Island. >>>

FMM: Your husband is a former professional body builder-did you two originally bond over a shared love of fitness and competitions?

TL: We did! How’d you guess?! We were friends that trained in the same gym when our gym teacher who actually worked at our gym played “Mr. Cupid” and suggested we go out on a date. I was like “ahhh, maybe” and left my number at the front desk for Sean to call me. Well we ended up going on our first date, and the rest is history. I love the MUSCLES out of that guy! He’s truly my best friend. When we started dating, he took me to a fitness show that he was hosting. I fell in love with all of the beautiful bikini competitors and told Sean that I really wanted to do this and start training for my first show. I ended up competing at the Fitness Atlantic the following year and placed 5th in my first show. Two shows later- I went pro! Two Pros in one house, can you imagine that? Super craziness, motivation, delicious clean eats, and killer workouts for sure!!

GW Burns Photography | www.gwburns.com

FMM: Have you ever desired to pursue fashion modeling?

TL: I have definitely envisioned it and thought about it. What is there NOT to love about fashion?

The only thing stopping me is about 8-9 inches in height, as I’m only 5’0.” I actually really enjoy being “fun-sized;” I can be cute and sexy and everything in between. Unless if they come up with petite sized fashion models other than just commercial modeling, you bet your bottom dollar I am all over that!

FMM: What makes your company, Personal Performance LLC different and unique from other personal training and prep programs and companies?

TL: What makes Personal Performance unique is that we keep it “personal” in a professional manner with each and every one of our clients. We love them! It’s because of them that we’ve become so successful and who we are today. Word of mouth is the best policy-ask the majority of our clients and past clients about their experience with Personal Performance, and they will rant and rave about it.

We truly care about them succeeding and try to help in any way we can to guide them to reaching their health and fitness goals and initially becoming happy in their own skin. We want to share our knowledge and passion in everything we are and do in creating detailed programs that work best for them and fit comfortably within each and every client’s needs. It’s about the experience, and we not only teach and preach it, we live it! >>>

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FMM: What was the most challenging aspect of combining your passions into a functioning, successful business?

TL: In a way, like our “personal marriage” together, combining our passions together into Personal Performance is our “business marriage.”

Like any “marriage,” to make it successful you have to continuously work on it. We have to give each aspect or our passion attention-whether it be personal training, nutritional and exercise programming, or the beauty end of it being hair and makeup services. As long as each trinket of our business is touched and continuously advanced and tended to, this will always make for an ever growing successful business built by two people who had passion towards the business and integrity of it. In a way, it’s like an ice cream shop that offers sandwiches and coffee. The ice cream shop has to continuously set themselves apart from the rest and make sure the quality of each item they offer is just as exclusive and special as the next. If not, it’s time to reassess and scale down.

We chose quality over quantity, and as we do like to call ourselves the “One Stop Shop”- our one stop shop has passion and integrity put into each and every product and service we offer. We are always continuing our education, brainstorming ways to advance and grow our business, and how to better serve our amazing clients. We continuously dream and discuss how we can further grow and better our business to really create that “wow” experience. Combining health, fitness, and beauty into our very own “One Stop Shop” is truly a dream come true and a gift from God! We are blessed and will always feel that burning passion for what we do. Nothing makes us feel more complete than making others feel confident from the outside in. We have many exciting plans in store soon to come, and we are bursting at the seams to finally do it and share it with the whole world. So the challenge would be that our minds never stop turning, but if you know a true champion, you know they are always up for a challenge! >>>

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FMM: If you could change one thing about the fitness world-what would that be?

TL: More support and less “competition.” While the industry is so competitive in many aspects, it feels much better uplifting others and then in turn, keeping your vibe and presence positive and inspiring. In all reality, the competition is in the mirror- always. To be your best YOU- no one or nothing can ever replace or imitate that better than the original-yourself. Keep the negative talk and negative thoughts out of sight and out of mind. It makes for a much better atmosphere all around.

While there are tons of ways and philosophies to train and get great activity in while working towards your goal physique, there are also many avenues of eating clean to work towards a healthy lifestyle of nutrition as well- whether it be vegan, vegetarian, pescatarian, gluten free, dairy free, paleo, etc.

If we all supported each other with the overall “task” or “goal” of becoming more active and learning to live and lead a clean eating lifestyle, the fitness world may be a bit more of a peaceful and INSPIRING place. Support more, slander less.

FMM: Describe what an average day is like for you?

TL: I wake up, snuggle with my Persian cats, have a bottle of water and some coffee. Then breakfast, and I get my beast mode on. Then I go home, shower, and get to work with my business. Having our own business, it’s easy for me to juggle errand running, house cleaning, and gardening in between tending to our clients and doing what we love most- helping to create a healthy, fit, and beautiful lifestyle for our Personal Performance family.

FMM: What is your favorite aspect of bikini competitions?

TL: I love watching my physique transform through the consistent hard work and dedication I put towards my body while keeping a piercingly focused mind. It is amazing what we can do and accomplish in life if we just put our minds to it.

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FMM: If you could do anything else for a career, what would it be?

TL: I honestly can not think of anything that I would truly rather be doing than what I currently do now within our own business. If I hadn’t finally turned our passions into our business and didn’t have the drive and direction where I am now- I think maybe I would probably chose to be a therapist. I feel like I have a way with helping others heal and have a very diverse outlook on life and people in general.

FMM: You help and inspire others to lead healthy, happy, loving lives-who helped you?

TL: I think a combination of facets help me lead a healthy, happy, and loving life. Let’s start off with health as it is most important in creating the balanced mind, body, and soul. To be healthy mentally is just as important as being healthy physically. Being mindful in living and leading a >>>

GW Burns Photography | www.gwburns.com

lifestyle where you fill your body with nothing but nutritious foods and plenty of water helps you keep your “chemicals” or “hormones” in your body balanced, and in turn making it second nature to make healthy decisions throughout your day.

I have my husband to thank for introducing a healthier lifestyle regimen into my life. When we first started dating, I was diagnosed with Ulcerative Colitis. I changed my nutritional and lifestyle regimen around into something much more healthy and balanced after the diagnosis. Long story short, I haven’t had a flare-up since, and it has been 9 years since living this way. Living a happy and loving lifestyle- well I have my entire family to thank for that. Everyone I surround myself with are all people whom I love dearly and cherish each and every moment with. It’s important to first become happy within your own skin and your surroundings and secondly whatever you do or who ever you chose to spend your time with- make sure you love it all. I think all of this is a continuous learning process and will continue to be for the rest of our lives. Sometimes it is not until you “lose” something or someone that means

the world to you that you realize how precious life really is. I have my brother to thank for that. My baby brother was taken so suddenly and way too soon at the young age of 21. I expected or looked forward to sharing my future with him and having families together when we were older. Well- what I thought I would’ve been able to experience, I will never be able to experience. And now I envy siblings being able to share their time together as this will only be a precious memory to me. Life is truly so precious. Live in the moment, never take any of our loved ones, shared moments, phone calls, laughs, arguments, or any of your shared experiences for granted. Live for today, tomorrow is never promised.

FMM: What do you love to eat on a “cheat day”?

TL: Anyone that knows me already knows that answer….Farm Fresh Ice Cream or Pistachio Cupcakes.

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Samuel Lathrop | www.samuellathropphotography.com

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Samuel Lathrop www.samuellathropphotography.com

by Tiffany Larson

When you get into fitness modeling, more eyes are naturally on you. Either to watch you succeed, some to watch if you fail, and mostly because you are likely an inspiration to many and probably have an amazing and fit bikini body and look great in photos. Number one rule ladies, ALWAYS keep it classy. You do not want to give off the wrong signals of posting trashy thong “belfies”- isn’t that what they call it?! a “butt selfie??” Always try your

best to stay positive, inspire, and motivate others to be their best version of themselves without any type of social media flaunting of skin in all angles for the camera. It’s not appealing- not for the health and fitness minded individual or professionally for that matter.

Always try to keep that balance in being confident in your physique on and off the stage as it differs slightly which is completely normal.

I know when many athletes see themselves on competition day and expect to be “show-ready”

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year round or they blame “metabolic damage” for the lack of activity and severely added nutritional intake (not-so-healthy) which is not the case at all.

Maintaining that shredded drawn out physique is unattainable naturally and safely for a long duration of time- that is, unless you are a genetic freak and are naturally gifted with a ripped and ready physique ready to compete tomorrow at all times. In most cases, the majority is not like that, and it is important to love your body at all stages. Yes, that means even when you are not 3 days out from a show and also when you are 7 months pregnant. It’s important to “try” not to become too “food obsessed” while still keeping that balance of maintaining a clean eating lifestyle year round just by solely being mindful with what you generally intake daily. It is mind boggling seeing “professionals” obsess over greasy, fried, gluten-filled crap with tons of carbs after having a productive day of activity. In my eyes, how is that health-conscious, and furthermore, how are your internal organs doing? Be happy with where you are from the inside-out. Another reason why we say it’s so important to live and lead a healthy lifestyle regimen filled with clean eats is to keep your emotions balanced and level. Looks inevitably fade-I don’t care how much Botox you inject into your face, you’re not fooling anyone.

True happiness starts from within- a happy soul is a beautiful soul. Know what fills your heart with happiness. Know what you put your body throughwhether it’s the foods you eat, beverages you drink, drugs if any that you consume, or hobbies that you partake in. Evaluate it all, and write down the positives and the negatives. Be honest with yourself. If there are any negatives, figure out what

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Samuel Lathrop | www.samuellathropphotography.com

you are going to do to take action and CHANGE so you can become happy. You have the power to change anything about your habits, your regimen, and your way of thinking. It takes a bit more effort to CHANGE than just going through the motions and dealing with whatever you are not so happy with. Once you decide to change, I promise you- it will be so worth it-not easy but SO worth it!

IFBB Pro & Olympian, Team Bodybuilding.com, Writer & Chek Hollistic Lifestyle Coach

www.nicolemoneer.com

Photo Credit: Don Bersano

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By Nicole Moneer

Upon graduating from college in 1994 I had a 7 year career at Nordstrom working in various capacities. Following that, I was a buyer for both Claire’s & Conair, a former NBA cheerleader for The Chicago Bull’s during the iconic Jordan years, an international fitness model and writer, a retired IFBB bikini pro & Olympian, traveled the world as a sponsored bodybuilding.com athlete, a former radio show host, a NASM CPT & Chek Holistic Lifestyle Coach, a soon-to-be published author, and now a new mom to a beautiful healthy baby boy. As exciting as my life has been, nothing on my resume compares to my title now as a mom and my selfless journey into motherhood.

Pregnancy, labor, and delivery, along with postpartum seemed very overwhelming at first.

I made a conscious decision to research all of the above and surround myself with other moms who had natural birth stories. In doing so, I felt empowered. Of course I was scared, but everything I read and everyone I spoke with helped in keeping a positive holistic perspective through it all. Being a holistic coach, I’m pro natural everything. On becoming a parent initially there were things I thought I’d do and things I thought I’d never do, until I researched. In sharing with you, my goal is to keep moms and parents informed on the choices available to them. Birth is a business and more often than not medical intervention can be avoided if you’re educated. Many moms and couples are doing what the masses here in the U.S. do, putting all their faith in their doctors’ hands. Not all doctors have their patients’ best interests at heart. Shop around! I had my first ultrasound done at 8 weeks, and my gynecologist said you’re 41, you’re small, you are going to be

a C-section. Many women choose that option but many don’t and are forced into a C-section by their doctors. After my gynecologist said this to me, I said, “Buh-bye!” I wanted a natural birth. I wanted a birth team that supported me on this, so I found a midwife group that does water births in the hospital. Plus, natural births are a lot less money than a C-section and better for both mom and baby. After watching a documentary called, “The Business of Being Born”, reading books, and talking with other moms who had natural births I felt confident in my body’s ability to birth a child naturally, the way God intended. I felt even better about my birth team. We had an in-home natural birthing class to prepare us for the big day. We learned different techniques that involve your partner to get you through early and active labor.

We mapped out our birth plan. We also discussed what “could” go wrong and what our options would be then. Any mom reading this knows planning is great but things don’t always go as planned, so it’s important to be physically and mentally prepared for any outcome.

In August of 2014 I went into pre-term labor 6 weeks early. I had literally just met with my doula that same day to give her half payment for her services. A doula is a birth companion who assists the woman and her spouse/partner before during and after birth. Continuous support during labor is associated with several maternal and fetal health benefits, including lowering the risk of induction, medical intervention, and any pain relief. Little did I know I’d be calling her that same night to be at the hospital with me. Once at the hospital, since I was pre-term, I was no longer in the hands of the midwife, and I was being turned over to the doctors. At that point, I wasn’t expecting to have a baby. I figured I’d get sent home on bed rest. On Saturday night, they gave me magnesium sulfate

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to stop the contractions. I was incapacitated. I had to call the nurses any time I needed help moving side to side or up and down in the bed.

I was only allowed water, broth, Popsicles, and ice chips. Monday morning rolled around, and I was 4 centimeters dilated. The doctor on staff said you’re not going home you’re having a baby today, tomorrow, or the next day. No sweat! I had my birth team, Kevin, my doula Kris, and my aunt Beverly (my mom died 3 years ago so my aunt was the person I chose to be there) who happens to be a retired labor and delivery nurse. I labored from about 9:30am until 4:30pm on my hands and knees on the edge of the bed. Each time I had a contraction Kevin would massage my back which is what we learned in the natural birthing class. My doula would coach me on breathing, and I would squeeze my aunt’s hands. This was how I could best cope with the pain from the contractions. The doctor that was on staff that day was very flexible.

He allowed my doula and I to run the room and respected my wishes for a natural birth. I was on an IV since I had been admitted Saturday night.

I also had fetal monitoring. However, that was it! No other medical interventions, not even pain medications. Dr. Martinez came in at 4:30pm, and I was 9.5 centimeters dilated. At that point my doula and Kevin made sure I didn’t wimp out because I almost did. At that point the contractions were very intense. My team did their job in helping support a natural vaginal birth without medical intervention. My midwife was allowed to come into the room then and helped coach me on the “push” while the doctor delivered a healthy baby boy, we named Grayson. Our birth did not go according to our plans, but according to God’s perfect plan.

In the end it all worked out. We women need to support one another and continue to promote birth without fear. I felt amazing after.

Grayson was in the NICU for 10 days. He was born on Monday night, and I was released on Wednesday afternoon. He did not have any infections, but he just needed to gain weight in order to be released. Those 10 days allowed for my recovery, an easier adjustment to #momlife,

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breastfeeding education, and learning how to care for our newborn. Once home I carried Grayson in a wrap as much as possible and even slept with him on me at night. Being a premie, he should have still been inside of me another few weeks.

Babies thrive with human contact from their mothers, especially skin-to-skin and breastmilk.

In primitive cultures and in many other countries, moms carry their babies with them all the time.

They can easily catch cues for hunger, sleep, and elimination, meeting their baby’s needs without any crying. Many think letting a baby cry it out is best.

If you ignore a baby’s cry they grow up thinking their needs aren’t important. My message to moms and couples is more than returning to your pre-pregnancy body, it’s about giving our children a good start in life, especially their physical and emotional health. Years 0-6 are crucial for their health and emotional well-being. Infants whose continuum needs are fulfilled during the early, inarms phase grow up to have greater self-esteem and become more independent than those whose cries go unanswered for fear of spoiling them or making them too dependent.

I didn’t start working out until almost 6 weeks postpartum per my midwife’s orders. That first month back in the gym, I only had time to work out once a week. Then, by the next month I was able to work out twice a week, which didn’t affect my milk supply. Before giving birth I only did cardio once a week. As a Chek Holistic Lifestyle Coach, #forktomouthcurls are key, no matter what age, sex, or shape you are in. After birth I didn’t do any cardio, I only lifted weights twice a week. My consistent proper nutrition helped tremendously in my postpartum transformation.

I’m 10 months postpartum, still nursing my son, and I’ve only taught 4 cardio kickboxing classes.

Yes I’ve only done 4 hours of cardio in 10 months’ time. Personally, I wasn’t in a rush to get my body

back nor did I have the time to do cardio. My body responds best to consistent nutrition and weight training. Given my resume, it’s been a hard pill to swallow patiently watching my waistline shrink.

However, it’s also been humbling since I preach patience to my client’s in their transformations. I’m still not where I was. I have about 5-8lbs more to lose and my hips and abs still have a little bit of fluff on them. Something I haven’t seen since my college days. I’m more concerned with being readily available to meet my son’s needs. The gym will always be there. Precious time with my infant will not. At 3 months postpartum, I went back to work, putting in about 10-15 hours a week. While it’s inspiring to see women bounce back to their pre-pregnancy body quickly after giving birth, that’s not the message I want to put out there. What point are we trying to prove by posting gym selfies 1, 2, 3, or 4 weeks postpartum? Why does our

society expect women to bounce back quickly?

Why is there so much pressure to be skinny again?

I admit looking at my postpartum body slowly transform back was very difficult. I even wanted instant, but it’s just not realistic. I’d rather be at home taking care of my son, instead of killing it at the gym 5 days a week. I now kill it at home 7 days a week taking care of my son, which also includes preparing healthy meals and getting 2 workouts in a week. I wouldn’t have it any other way, and I love every minute with him. The more quality time we spend with our children during their first few years of life, the less time we have to spend repairing them as adults. Due to work, finances, and other circumstances, I know not every mom can be with their infants and toddlers as often as they’d like. Plus, there’s so much pressure on mom’s to “do-it-all” and still look fabulous, when really their main focus needs to be on their child. We moms

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do the best we can with the resources we have.

As difficult as it is to not compare your journey with another’s and unfairly criticize yourself, remember each mom’s postpartum journey, personal choices, and resources are so different.

In last month’s issue, I shared some pregnancy superfoods. Those are also great postpartum superfoods. Nutrition matters when you’re growing a human, nursing a baby, and recovering from having a baby. It’s crucial for ensuring lifelong health, maximizing learning capacities, and preventing illness. If you listen to the mainstream, especially conventional physicians and nutritionists, they’ll brainwash you into believing you need a diet high in grains, low in fat and animal proteins, and to avoid seafood. It’s actually just the opposite. Hands down, healthy breastmilk is perfectly designed for baby’s physical and mental development, but this is only true when the mom supplies her body with the right nutrients.

I do my best to get all macros in at every meal especially a variety of healthy fats. Grayson isn’t on a feeding schedule; I nurse him on cue per my doula’s recommendation, and it’s worked very well.

I know for many the only choice they have or prefer is to put their child on a schedule. We started puréed foods around 6 months. I’ve incorporated more raw dairy into our menu to get the fat soluble vitamins needed. Raw or grass fed butter, raw or pasture-raised eggs, raw kefir and raw goat’s milk offer a plethora of digestive enzymes and probiotics, along with highly absorbable vitamin A that’s completely safe. Unlike mega doses of synthetic vitamin A which is toxic. True vitamin A is only found in animal foods. You’re also getting important nutrients like vitamins D & K. If you’re nervous about raw butter, opt for grass fed or Ghee, as all are great healthy fat additions to mom, baby, and even dad’s diet. In researching, I’ve found that breastmilk is all babies need in their first year. At 10 months, I’m still nursing Grayson a countless number of times each day and night and leaving it up to him as to what, when, and how much puréed foods he will eat daily. He’s a very good eater, too! Organs from sea and land

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animals are another way to get those much needed fat soluble vitamins in. My kid eats better than most of my clients! Here’s a list of foods that have been introduced to Grayson starting at 6 months and beyond and he loves them all: • Protein Grass fed beef, pasture-raised liver, antibiotic hormone-free bison, chicken, turkey, lamb, venison, pork, bacon Cod wild Raw & Pasture-raised eggs Bone Broth •Vegetables Spinach, Carrots, Bell Peppers, Kale, Cucumber, Broccoli, Zucchini, Yellow Squash, Cauliflower, Onion, Tomato, Rutabaga, Turnip, Beet • Fruits Avocado, Peaches, Banana, Pear, Blueberry, Apple, Strawberry, Raspberry, Mango, Kiwi, Pineapple, Lime, Blackberry, Lemon • Fermented Foods Raw Kefir, Rejuvalec, Cod Liver Oil • Healthy Fat Grass fed butter Raw cow and goat butter Coconut oil & coconut flakes Red Palm oil Olive oil Chia seeds • Starch Gluten-free oats Buckwheat Red Potato Purple Potato Sweet Potato And a few bites of mom’s Oreo McFlurry #truth #cheattreat :)

As you can see he eats from the land and sea the way our ancestors did. I’m always eliminating and adding in new foods. My nutrition continually evolves. The source is important! Most of all the produce is organic. All meat, poultry, and seafood are high-quality antibiotic-free, hormone-free, or wild. Eating toxic foods promotes toxic bodies.

I shop at 3 different grocers and local farms.

Figure out what works best for your family and for your budget. Furthermore, get away from the mentality of “kiddie menus” or infant food being

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cereal and grains. The health of our country is failing, especially our country’s youth. Adults and children should be eating the same foods and the best way to give your children a good start in life is with breastmilk and foods that come from the land and sea.

If what I write sounds primitive, it is. The modern mother is drained especially because she doesn’t eat nourishing foods. If her diet is imbalanced, then her body may no longer be able to produce the hormones associated with breastfeeding. Our society gives out badges for moms (and dads) whose life quickly returns to the way it was before they had a baby. SMH! When you become a parent, life will be very different.

Our job as a mom is to nurture our babies and meet their needs so they feel safe in the world.

Parents say they want a healthy child but fail to follow-through or even do their own research on how crucial breastfeeding is to their health not just the nutrients, but human touch and the direct bond of closeness with the mother. Our culture doesn’t support prolonged breastfeeding, the most feminine and motherly acts. Healthcare professionals, parents, grandparents, and the general public need to know normal weaning is anywhere from 3-7 years of age, however uncommon it may be in the United States.

As a NASM CPT & Chek HLC, I help people help themselves in changing their lives. Now as an informed mother I’m helping many clients do the same for themselves and for their families.

You control your health and your child’s health.

Be gentle and kind to yourself in your postpartum journey, slow down, and enjoy quality time with your child and don’t be in such a hurry to get back to life the way it was before. Embrace all the changes in your new life!

Sources Westonaprice.org Healing Our Children by Ramiel Nagel

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MLB Wife, Mother, Runner and Writer

www.alishaperkins.com

By: Alisha Perkins

For a long time I was just Glen’s wife and my girls’ mother and I was ok with it, honestly I was thriving in it. Looking back though I am not sure if it was thriving as much as it was just getting by but I like to think that I was killing it. I was a good wife and a great mother but something always felt like it was missing to me. I never felt whole just being those two things, I longed for something more but couldn’t quite pinpoint what that was.

I found it in the oddest of ways, and isn’t that how the best things usually happen, when you are not expecting them at all? We were at spring training in Fort Myers, FL while Glen was getting ready for yet another baseball season. I, on the other hand was stuck in a foreign house with our girls (2 ½ and 4 at the time) with no friends, no help, no adult conversation, and as you can imagine I was losing my mind.

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I will never forget the day that Glen came home from the field and I bolted out the door to get my typical two-mile run in (the amount I had determined I had to run in order to eat chocolate and not get fat) and try to clear my head a little.

I quickly pounded out those two miles and came to the realization that I could not go back home, I wasn’t ready to enter the real world quite yet and so I kept running.

Five sweat and adrenaline-releasing miles later (think of the chocolate I could eat now) I finally returned home and something was different, something that changed in me. In running those extra three miles (two miles further than I had ever gone before) I had felt it, the big running “O”, the high, and the release. I felt calm yet euphoric, at peace and yet buzzing with excitement.

I had been struggling with anxiety since the birth of our first daughter and though I was regularly seeing a therapist and after years of fighting meds was now on a precious little pill that kept me in balance it wasn’t until this day running the hot pavement of those Florida streets that I felt at complete peace with myself. Somehow completely exhausting myself had become the now relaxing part of my day. unning had given me something I had been looking for a long time, a purpose outside of being a wife and mother. It had become the piece of me that I was missing.

It was this incredible time where I could get away from it all, find peace, and release all this pent up adrenaline and anxiety. Along the roads I found solace and energy. I found a sense of being and a calling.

Call it fate, God, divine intervention but in those moments alone pounding the streets running had given so much to me and I wanted to give it back, I wanted others to feel what I felt and so I started my blog alishaperkins.com (originally runlikeam0ther. com) to try and excite others into hitting the pavement and find that elusive running “O”.

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There was a time when running was fun for everyone, you may not remember it now but I promise it existed. Remember as a kid when you played boys chase girls, tag, red rover, or my personal favorite “kick the can”? It seemed every game you played centered around running and you did it not because you had to or because you were training for a race but because you loved it.

You loved the wind in your hair and the way you felt like you could fly. You loved the freedom and possibility it gave you. I wanted to remind people of that and make running seem attainable. I wanted people to know you do not have to look like a gazelle to run because if this short, stocky, pony type body can do it so can you.

Since that fateful day in Florida I have ran over 15 half marathons, several 10 mile races, one full marathon (maybe two this fall if I play my cards right) and many smaller races. My husband and I also host Fifteens 5k each year to raise money for Cystic Fibrosis. I have run many races for charity and love the idea of my legs doing the work of giving back.

I recently discovered trail running and found out that I love being one with nature. Who knew that this girl who loves not camping could love being in the wilderness so much. If you really want to find serenity you should hit the trails. I hope I have it in me to one day complete an ultramarathon

along those very trails. I am not optimistic that I could do a 50 or 100 mile race but fingers crossed I can bang out a 50k.

It is hard to be ordinary when your husband is extraordinary but I am trying to step out of his shadow and find out whom I am out on these roads and trails. Maybe I am just a mother and wife, maybe I am a runner and a writer, or maybe I am all of these things packaged up in a messy exterior and sometimes even messier interior. But one thing I can promise is that our live is nothing if not interesting and I hope you will stick around for the ride.

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When the personality of your space needs to be as varied and interesting as you are

www.michelleworkmanhome.com

By Yoga Instructor Crystal Milana www.crystalmilana.net

By: Sid McNairy IV

Photo Credit: Anat Dubin

ince the very beginning of my personal yoga practice, crow pose, also called bakasana, has been one of my favorite poses to take. In the physical practice, this pose allows you to focus mainly on core activation, and can be taken to further variations the more you tap in to the untapped areas of your abdominal lock. Yet just like any other yoga pose from head to toes your body should be active and aware. As you see in the final step, I bring my toes to touch, and doing this lets me focus on the weight of my legs, allowing me to stay in the posture longer. The longer you stay, the more you activate your fingers to find balance. ALL OF YOU IS WORKING! Beyond the physical practice there is the mind connection that you tap into. Crow pose is one of many postures you can take to resemble lifting off of the earth and taking flight. If you imagine the freedom any bird has whether in a crow or a strong eagle, and you bring that same picture into your mind, you start to let go of the things binding you to the earth. When you free your mind and take flight beyond where the world is stuck, things are much easier.

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1. The easiest way to move into the posture is

from a forward fold. Placing your hands in front of your feet shoulder width apart, you set your foundation.

2. The next step is bending at your elbows

taking your knees up to your triceps. Once you get to this point, you will start to lift onto your toes which will bring weight into your fingertips.

3. From here, lift one foot off the ground and then slowly follow with the other.

4. When both of your feet are lifted, you have

the option to leave your arms bent or bring a greater challenge to your core by straightening your arms. Throughout these steps, remember to breathe, set your vision between your thumbs, and have fun!

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By: Crystal Milana

Yoga was also introduced to the U.S by a man named, Krishnamacharya and a lot of our influential teachers today are still men. Since men have had such a huge impact in the world of yoga, I wanted this column to also honor and represent men today. With that being said; every other month we will feature one of my dearest friends, Sid McNairy IV in the Posture of the Month. Sid, also known as Sid 4 Freedom has been a great inspiration to me as well as many others in the yoga community. This month we are going to shine the spot light on Sid so that our readers get to know him and the impact yoga has had on his life.

Sid is the oldest son of Sid McNairy, owner of Sid Yoga Center. He has been practicing yoga since the age of 8 years old. When asked what inspired him to come up with the name Sid 4 Freedom, he said “ what inspired Sid 4 Freedom is the first part of the name because I am Sid the 4th generation in my family. The freedom part comes from when I made the choice from playing college football to teaching yoga full time, I gained a new ability to go and see the world. A lot of time opened up and for me, in my eye’s that was complete freedom. Something I never had just because I was always on a clock schedule and always working to be a better athlete. Which was a great part of my life because I learned a lot from being a football player, I just felt like it was that time to move forward and create some free space in my life”.

CM: Tell us how you first got into yoga?

Sid: I first got into yoga when I was in high school and wanted to start working. My dad told me that I wasn’t going to make money the way I wanted to make money unless I started teaching yoga. So in my mind I thought that was the only way for me and I decided to go through Teacher Training.

CM: How has yoga changed your life?

Sid: Yoga changed my life in a lot of ways, probably the biggest way was learning awareness.

I use to be angry and get in fights with my brother, so the biggest shift for me was to become aware of it because I didn’t even realize I was doing it.

Once I became aware of the anger, I could bring forward something new that resembled the love that I actually am.

CM: As a teacher what do you bring forth and deliver in your classes?

Sid: I feel I bring forth renewal and a lot of energy that allows students to grow and continue to grow in every single class.

CM: If someone comes to your class for the first time or the hundredth time, what do you feel like they would leave with?

Sid: I feel that if a student comes to my class they are going to leave, for one feeling refreshed from whatever is going on in their life. We have a lot of challenges and with whatever they are going through, just having the ability to let go and be okay with what is happening. Also, on top of leaving refreshed from their daily lives they will also leave being inspired. I know that they will feel inspired by just being pure and authentic.

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CM: What are some of the projects that you have coming up with teaching?

Sid: Well one thing that I want to start doing is creating retreats for Sid Yoga Center. I have been talking to my dad and that is something that I really want to do. I want to be able to explore and to give people the ability to do that with me.

CM: I know that you love teaching inversion workshops and also doing inversions in your own practice. Why do you enjoying inversions so much?

Sid: I enjoy inversions because it is an invigorating experience to be upside down. In my personal practice the reason I am always doing inversions is because it inspires me to keep going. If I feel like I want to drop down and take child’s pose, if I am going into a posture that allows me to go into an inversion then I would rather do that then take child’s pose because it lifts me back up. It just lifts my spirit up to do inversions so I want to help bring that forward in other people as well.

CM: What do you enjoy doing outside of the studio?

Sid: I enjoy spending time with my friends. I enjoy going to the movies with my dad and the rest of my family. I also, enjoy just being outside enjoying my own space being able to breath in some fresh air.

CM: Who have been the people that inspired you the most through life?

Sid: I would have to go with my top three being, one my dad because he has lead me into being the man that I am today which I am forever grateful for. Also, my grandfather because from him to my dad to my grandfather’s father, we all have the same name and it’s inspirational to me to hold that name with pride. To be a Sid and own that name to the fullest. The last person I want to put out there is my little brother. One thing he once said to me was

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“ I do what I do and I do it to my fullest and any time that I feel like I am struggling then I just think of you and dad”. That has been one thing that has inspired my life because I really want to give that to somebody else. If you are down in a rut and feel like you just can’t do it anymore then do it for someone that you love. And I love a lot of people so I have got a lot to do.

Keli Park

Photo: Sarah Lyons

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Irina Vasilyeva, 29 NPC National Bikini Athlete Occupation: Accounting Social Media: FB: IrinaVasilyeva IG: Irinaoriginal Photo By: Mike Cadotte Short Bio: I am originally from Ural Mountains, Russia. I have lived in the USA for 7 years, and have been competing for 3 years. I’m working and training online. My passion is to help people achieve their goals and just make them happy! I also love music. I used to sing in a rock band and I sometimes write song lyrics. I love snowboarding in the winter, but I also love the summer. I love the ocean, the beach, surfing, and any kind of water activities. I am just crazy about sports. My dad was professional football player, so I think I get this from him. I played tennis for 7 years, I used to sprints, and now, of course, it’s all about lifting! I just love it! I’m super into boxing right now and am planning to get more serious with it.

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Rah Engstrom WBFF Pro Diva Fitness Model Occupation: Senior IT Leader by day, fitness fanatic and yoga instructor by morning and night ;) Web & Social Media: http://rahevolution.com rah@rahevolution.com FB: RahEvolution IG: rahevolution www.pinterest.com/rahevolution twitter.com/rahevolution Photo By: Sarah Lyons Short Bio: I am a WBFF Pro Fitness Model, Yoga Instructor and Healthy Lifestyle Expert with a passion for sharing my love of balanced and active living. I reside in Minneapolis, MN and have a wanderlust for travel so you will often find me in NYC, LA, Vegas and other more exotic destinations.

I am fortunate to manage a full-time career in Corporate America while maintaining a healthy, fit physique and still finding time to travel the world. My dream is to “pay it forward� by inspiring and motivating others to live out their own version of a fit and healthy lifestyle.

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Robert Matsuoka, 53 NPC National Bikini Athlete Occupation: CTO of Citymaps.com Social Media: FB bobmatnyc IG @bobmatnyc Photo By: Civilian Military Combine Short Bio: I was born in NY City from Japanese and Australian immigrant parents. I’ve lived in New York, Pennsylvania, Colorado, California, Australia, and Japan, and have been back in Manhattan for the past two decades. I have 2 girls, one 14 and the other 9. I am a technologist and entrepreneur for the CTO of Citymaps.com, a startup based in NYC (check out our app!). I enjoy spending time with my girls, everything that NYC has to offer, the outdoors, snowboarding, running, obstacle racing, mountain biking, and playing music. I’m committed to fitness, eating well, and try to exercise every day. My typical weekly routine consists of 10-15 miles of running, weightlifting, calisthenics, and HIIT.

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Jayson Salaum, 34 Occupation: RN, business owner, personal trainer Social Media: FB JaysonSalaum IG/twitter: @jsalaum Photo By: Mike Cadotte Short Bio: I’m Filipino, raised in Maryland. I’m a foodie and a physique bodybuilder. I love to travel and stay active. I play a variety of co-ed sports with Frederick, Montgomery County, and Silver Spring Social Sports. I have a strong passion for health and fitness. I love to inspire and motivate people to live healthier lives.

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Erika Navarro Bonsoni, 30 Occupation: Personal Trainer, Nutrition Coach/Fit model Social Media: FB:Eri Judi Bonsoni IG:Judi Navarro Photo By: http://epicfoto.net Short Bio: I’m grateful for being a mother of three children. I don’t make excuses after giving birth; I recovered my body. That’s why I’m happy to help people make goals to achieve a happy, healthy body. Any sport requires perseverance, effort, and continuity. We are not always motivated to get the gear on and go to the field to practice. It is in those moments that we need a good motive to push us forward and encourage us to stay healthy. I provide that motivation for my clients and friends. I try to put myself as an example because in this world, “Everything is possible” and we can’t make the excuses that we are mothers, or we are busy all day. My workouts don’t take more than 40 minutes, and are only 5 days a week. My secret is my diet. Today I keep myself fit 365 days with only 10% body fat, and I eat healthy every day. Every day is a new beginning. When I lose all my excuses: that’s when I start to find my results.

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Valene Johnson NPC Bikini Competitor and Fitness Model Occupation: Personal Trainer Social Media: FB:Valene Johnson IG: ValeneJohnson Photo By: Brian Landis Short Bio: I am a personal trainer in the DMV area. I train clients in gyms, their houses, and in personal training studios, and even offer online training for out-of-state clients. My goal for the future is to own a couple studios of my own. I am a Prime Nutrition sponsored athlete and an NPC bikini competitor.

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Jaclyn Michelle Gough, 26 NPC National Bikini Athlete Photo By: Mike Cadotte Short Bio: I’m a triplet born in Baltimore, MD and am currently living in Ft. Lauderdale, FL. I have my own floral design company. I draw in my spare time and also love to be active whether it’s biking, going to the gym to lift, taking a slow yoga class, or paddle boarding. I’ve been competing in Figure shows since I was 20. In 2013 I competed in my first NPC, non-drug tested show, where I placed first by only consuming vitamins (B12), protein powder, and BCAA’s. In addition to competing in bodybuilding shows, I compete in floral design competitions as well. I’m a vegan and, yes, this body runs on plants.

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Tyrone Basilio, 38 Personal Trainer/Musician/Actor Occupation: Technical Consultant for U.S. Congress Social Media: FB: Tyrone.Basilio Photo By: Jonathan Thorpe - jthorpephoto Short Bio: Born and currently living in Washington D.C., I spend most of my time doing what fulfills me while building others and that is mentoring young adults, serving third world countries, nonprofits and local communities. Aside from that, my hobbies include singing, dancing, acting, comedy, outdoor activities, bodybuilding, marketing, traveling, cycling, martial arts, basketball, football and snowboarding. I believe fitness is a multidimensional paradigm in which one should consistently exercise; physically, mentally, emotionally, spiritually and socially.

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Lubomyr Murashchik, 32 Boxing and MMA Competitor Occupation: Martial Arts & Fitness Instructor Social Media: Lubomyr Murashchik Photo By: Anna Inoue Short Bio: I’m originally from Kiev, Ukraine. Back then, it was still the Soviet Union, and we escaped the country.

We lived on the streets of Austria and Italy for almost 2 years before we were granted refugee status by America.

I served in the Marines after high school. After leaving the military, I went to university and started teaching free women’s self-defense seminars. I’ve been teaching free seminars like that for the past 10 years.

My fiancé and I run my company called Sport Specific. We are planning to develop a workout DVD and E-Book soon.

We currently have a website www. sportspecific.us. I like movies, books, playing guitar, and I’m currently studying Japanese. I also speak Russian and Ukrainian. One of my best accomplishments was winning the Bronze medal in Muay Thai Kickboxing Team USA in 2012.

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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.

Christopher Bailey Advert.indd 1

27/05/2015 21:07

By: Kelly Price

Here at MOST, we celebrated two of our own at that ceremony, Mayelee Watts and Brian Price.

Several of us gathered for an extended weekend of celebration, talking about our favorite MOST Magazine issues and how we are going to leverage all the extra time that our graduates will now have.

Both Brian and Mayelee graduated with degrees in Communication. MOST Internships should surely buff up their resumes.

We currently have 19 interns that work in all areas of the magazine. Our interns have the opportunity to work on promotion via our multiple social media accounts and with graphic design on notices, flyers, advertisements, etc. You will also see bylines that have our Interns names’ as they contribute to feature articles, writing, editing, or preparing interview questions. Interns in this area celebrating with us in Seattle are Sabina Bloom, Elizabeth Price, Austin Thomas and Lilly Willner. I was also enjoying the celebration along with my husband Mike Phelps, and supporting cast of friends and family, Molly Smith, Amy Price, Nicholas Price, Kayla Fencl and Stephanie Ung. We rely on our interns and try to offer them an exciting and learning experience. If you interested in internship opportunities with MOST Magazines, contact Kelly Price at kelly@mostmaggroup.com.

Everyday we seem to expand areas that our interns become involved. It is rewarding for MOST and the interns as we evolve and grow together.

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Erin Stern

Athlete, Spokesmodel & Motivational Speaker www.erinstern.com

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