April 2010

FRED SMALLS “WRECK OF HAVOC” ON STAGE LIFE OF A PRO BODYBUIDERS WIFE SHINA LEWIS LEG TRAINING WITH LEO INGRAM

APRIL 2010

PERFECT LEGS NITA MARQUEZ

Fred Smalls Thomas Russell

Pose Down Magazine would like to welcome monthly columns by Shina Lewis, Amy Nichols and D Franklin.

This is in addition to the already talented group of athletes who submitt monthly. These are athletes such as Sara Long, Joe Leahy, Steve Kuclo and Prince Fontenot who contribute stories and highlights of bodybuilding, fitness, figure and old fashion basic training!

We look forward to reading each column every month!

Photos of Nita Marquez by Dan Ray Photos of Joe Leahy by MuscleInk.com Photo of Shina Lewis by Dan Ray and Brent Allen Photo of Taylor Matheny by Mickey Sehorn

MINI MEAT LOAF INGREDIENTS: 5OZ GROUND TURKEY BREAST 5OZ LAN GROUND BEEF 1 WHOLE EGG 1CUP COOKED RICE 1/2 CHOPPED GREEN PEPPER MRS. DASH SEASONG (ANY FLAVOR) 3TBSP KETCHUP

PREP: 1. PRE-HEAT OVEN TO 400, AND SPRAY MED. SIZED MUFFIN PAN (4-5 MUFFINS ONLY) WITH PAM. 2. MIX ALL INGREDIENTS IN MIXING BOWL 3. SPOON MIXTURE INTO MUFFIN PAN, FILL TO THE TOP...RECIPE MAKES 4-5 MUFFINS 4. BAKE FOR 25-35 MINS. 5. TOP WITH A DOT OF KETCHUP AND SERVE HOT! NUTRITION FACTS: SERVING SIZE=2 MINI MEAT LOAVES CALORIES=410 PROTEIN=35 FAT=10 CARBS=45

Welcome to this months column of Blue Collar Bodybuilding! This months column will deal with my specific diet plain that I KNOW WILL HAVE ME RIPPED TO RIBBONS come game day! We all learn at some point threw our travels of the iron game that nutrition is the most important aspect of bodybuilding. To achieve the body and results you desire you must eat quality clean foods all year long. Waiting until you are twelve weeks out from a show to diet and train hard is not going to cut it against the level of talent in the National Physique Committee. You must not only be willing to put in long hours in the gym you must be willing to pass on the fast food and junk foods to achieve victory. Guys tell me all the time, “I eat so much and I never grow” so I ask what are you eating and are you getting enough calories?

They always answer, “ man I eat twelve times a day and I mean everything pizza, taco’s, bread’s, burger’s, fries etc.” These high fat foods will make you soft not harder and bigger. Foods such as oatmeal, whole eggs and egg whites, chicken and turkey breasts, ground sirloin, cod filet’s and lean steaks these are the ticket. And for snacks well put down the chips and have a protein bar or a protein shake. Even when I cheat in the off-season I make sure I am eating quality protein in the form of steaks, lean ground meat, protein bars and shakes, and low fat sausages. When it comes to supplements I use a high quality protein shake by www.lgsciences.com. LGSciences products have by given me the best results. Lipotropic Protein is an excellent choice for a quick protein fix before and after training

Email me to get your hands on a bottle or go to www.lgsciences.com and tell them Iron Joe sent ya. You will be glad you did!!! Here is the off-season diet I used to get ready for the 2009 Mr. Grand Rapids in which I won the Heavyweight Class with straight first place votes.

New York Strip Steak 1 Pack Plain Oatmeal 2 Packets Splenda LGSciences Formadrol Extreme LGSciences T-911 LGSciences Lipotropic Protein 16 oz Water (30 minutes before training) 1 hour and 15 minutes weights 30 minutes cardio LGSciences Perfect Carb Shake after cardio 12 Egg whites 1 Pack Plain Oatmeal 2 Packets Splenda LGSciences Perfect Carb Shake 1 New York Strip Steak 2 Chicken Breasts 2/3 Cup Almonds 2 Chicken Breasts 2/3 Cup Almonds 8 Whole Eggs over easy 2/3 Cups White Rice 2/3 Cups Mixed Nuts

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I like to eat very clean in the off-season so my pre-contest diet doesn’t change much from my off-season diet. I also enjoy doing cardio everyday usually 30 minutes on the treadmill at a 10 incline and 3 m.p.h or on the stairmill set at rolling hills level 6. I work hard in the gym on a daily basis so eating junk food that will ruin my size and strength gains really doesn’t interest me. I have found that I actually get stronger when I eat clean. Here is my pre-contest diet I used to get ready for the 2009 Mr. Michigan Bodybuilding Championships where I took second place in the light heavy weight division.

12 Egg whites LGSciences Formadrol Extreme LGSciences T-911 LGSciences Lipotropic Protein 16 oz. Water (30 minutes before weights0) 1 hour and 15 minutes weights while sipping on another serving of LGSciences Lipotropic Protein with 16 oz water 12 Egg Whites LGSciences Perfect Carb Shake 2 Chicken Breasts 2 Chicken Breasts Scoops all-natural organic peanut butter 2 Chicken Breasts 2 Scoops all-natural organic peanut butter 30 Minutes to 1 Hour of cardio depending on how I look and how many weeks out from the show. I do two a days cardio everyday starting seven weeks out from the show.

15 to 45 Egg whites at night before bed time 2 Scoops of all-natural organic peanut butter if necessary

I do eat carbs late at night in the off-season. This helps me to put on quality size and helps me to sleep through the night. In the off-season I drink two gallons of water a day. Usually one gallon is of sugar free crystal light and the first gallon is distilled water. I snack on bars, shakes, and almonds and eat no candy. This is a prison friendly diet meaning I can’t cook on the job so this diet has to make do. I usually eat 300-400 grams of protein a day and around 250 to 300 carbs. On off days from work I eat all whole foods. My diet off-season and pre-contest has changed every year as I am getting bigger so adjustments are made to keep me growing and improving. If you are a bodybuilder you should email me for your own individual diet as no person is the same. Some people need more fats, carbs, or even protein. You have to find out what is right for you and there is no clear cut line drawn in the sand. Bodybuilding is not an exact science and that keeps us coming back time and time again. Diet is key! Email me and I will get you ready for your next show. I have found that some bodybuilders need high fats while others need a very low fat plan, etc. Following my current diet may not be the answer. Email me and I will set you on the right path to success.

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WRECK OF HAVOC ON STAGE By: Demetria Franklin

There are times when you see an up and coming bodybuilder and you instantly know, he or she will be the next one to raise the bar and. bring excitement to the stage. The thing that we have come to know recently, is that many of the physiques look the same however every now and then you get that freak of nature. A genetically blessed human being that when you look at them, you know beyond a reasonable doubt they were born and made for bodybuilding.

They have that superhero physique that we all admire and dressed like as young children.

Some of us still do as adults. When does that joy of being a kid go anyway?

As you walked into the venue to weigh in at Nationals in Florida 2009. There were so many physiques. But there stood one, like an action figure. Tiny waist, small joints, full round muscle bellies. That gentleman is Fred Smalls. With a calm and cool demeanor, going about his business in a professional manner doing what needs to be done to prepare for the battle ahead.

With a pleasant look upon his face.

With no further hesitation. “Here is Fred Smalls�.

Fred was born on October 08, 1975 in Wilming, DE. Fred has lived in Delaware his entire life. Fred’s first competition was at eighteen during his first year of college in 1994. Fred credits his mom for getting him into the sport of bodybuilding. At thirteen, Fred’s mom took him into the gym. Fred also credits his young start in bodybuilding due to being an overweight child, and of course being fascinated with superheroes and pro wrestlers.

Fred has been actively involved in sports since the age of five, participating in at least three sports per year, from elementary school and continued through college. Swimming, soccer, baseball being the sports of choice through Junior High. Once reaching high school, football, wrestling and track took precedence. College produced two all American power lifting titles, one world title, and one NCAA championship along with four national titles. All of this accompanied by dance and bodybuilding.

Having an unbelievable work ethic this brings Fred’s Father into being his biggest influence. Coached

by CJ Bouchard to his first ANBC win, Fred credits CJ as being a strong influence in the success of his training business as well Fred’s knowledge of nutrition. Fred also recognizes Dave Nettles, his power lifting coach, Rob Kreider, who was influential in Fred’s entry into bodybuilding as well as advise on training techniques. Jack Osbourne is responsible for Fred’s week to week contest preparation and continued improvements. And of course, George Farah for all of his knowledge in nutrition and contest preparation.

Fred says that his strong points are definitely his size, symmetry, overall thickness and his posing ability. Fred’s leg size, chest, and back are definite assets. As for weak points, Fred acknowledges that he would like to bring a harder, drier look to the stage. Fred also would like to bring up the sweep in his hamstrings, and a little more size on his arms, although not a weak point.

Fred uses a contest diet of sixteen weeks consisting of a variety of lean proteins such as egg whites, chicken, turkey, and fish. vegetables along with a moderate to high amount of carbohydrates allows Fred to lose body weight with minimal to no loss of muscle mass.

When asked about cardio, Fred does minimal cardio in the off season, usually no more than twenty minutes three days per week. During contest preparation, Fred’s cardio increases to twenty to forty five minutes of intense/interval before his first meal seven days per week.

Fred has a training split in the off season of four days per week consisting of chest and biceps on Monday with chest being Fred’s favorite body part to train. And of course the bench press being Fred’s favorite chest exercise. Quads and calves are on Tuesday. Back and shoulders on Thursday with hamstrings and triceps on Friday.

Fred’s training split during contest preparation up until four weeks out consists of a five day split. Chest and abdominal s on Monday, legs on Tuesday. Back and calves on Thursday. Shoulders and abdominals on Friday with arms on Saturday. The final four weeks, Fred trains everyday, training legs every third day.

Nitro pro is Fred’s favorite protein powder. Red Test along with Lipoburn are also favorites of Fred’s.

When asked who is your all time favorite bodybuilder, Fred says that would be Flex Wheeler hands down.

Fred owns and operates Above & Beyond Physiques which is a personal training and nutrition company . Fred works with over fifty competitors in bodybuilding, figure, and fitness.

What people may not know about this great bodybuilder and man is that during contest time, Fred likes to cook. Fred says that it helps him get through the cravings of contest dieting. Fred is also a licensed insurance agent.

Outside of bodybuilding, Fred loves dancing, any activity that his children are involved in. Fred also wants to become a more successful entrepreneur.

Fred is a very strong family man. The support from his family makes bodybuilding fun and rewarding.

Fred says often when he is training he will yell out his children’s or his wife’s name to remain motivated and train even harder. Knowing that his family looks up to him makes Fred strive even more to improve.

Fred has his whole family to encourage him during cardio and contest preparation. While guest posing at the NPC Beauty and the Beast show, Fred’s two eldest children were on stage along with him. Fred’s wife and youngest son along with Fred’s mom were in the audience cheering. Fred’s family motto is “ Be the best”. Fred says that during those last few weeks when things get really tough during contest preparation, hearing his daughter say, “Be the best, Daddy!” is all Fred needs to dig even deeper and keep going.

Fred’s wife is his biggest support system with everything that he does. His bodybuilding career, his business as well as his personal life. Fred includes his family in everything that he does.

When asked what would he tell an aspiring bodybuilder, Fred said do not procrastinate or take youth for granted. Set a goal and be disciplined. Focus on that goal and take the necessary steps to reach your goals. Too often in this sport we take our youth for granted and before you know it, ten or twelve years have passed us by, still not reaching that goal. Set your goal, with every workout, with every meal, with every competition, give one hundred percent. Remember to stay focused. This will set you apart from ninety five percent of the guys out there.

Fred’s future plans are to first win his pro card, compete in the Olympia as a top six competitor. Fred also plans to continue to successfully run his personal training and nutrition business. Fred says that he one day wants to be known as a guru for contest preparation. Fred aspires to guest pose as much as possible and be known as one of the best entertainers in bodybuilding.

PERFECT LEGS

BY NITA MARQUEZ

Do you need tighter legs? Do you feel too big, too flabby on the lower half? Are you ready to commit to what it takes to burn that fat off the thighs and look HOT? Listen to me, I have been there and I know what it takes to tighten up the butt and legs, it’s been proven to work!

I want you to start by working on your legs twice a week. Overtraining disallows maximal recovery which in turn results in continued exhaustion/therefore breakdown of the muscle.

In addition, the breakdown state of the slow-twitch fibers is a resulted higher condition as it recruits maximal usage of the fast-twitch fibers which shows a more conditioned muscle when dieted down, while also ultimately breaks down the size of this muscle group as it sculpts.

WORKOUT ONE: A couple of rules to follow: Always rest 30-90 seconds and always stretch in between sets to loosen and dissipate lactic acid.

First, you need to start by pre-exhausting your hamstrings and hips. In order to do that, you should start by doing 3 sets lying or upright hamstring curls. I start with at least 60 pounds for 18 reps. Then increase the weight by 15 pounds for 15 reps. For your 3rd set increase the weight another 15 pounds and complete 12 reps.

Next we move onto 3 sets of straight legged dead lifts. Just like the hamstring curls I start with 18 reps on the first set with 65 pounds. Increase the weight by 10 pounds and drop the reps to 15 reps on the second set. Once again for the final set you will drop the reps down to 12 and increase the weight another 10 pounds. During this exercise really stretch the ham/ glute insertion by going all the way to the toes (stand on a stepper to do these if need be) with your barbell. Keep your back straight like a tabletop by keeping your shoulders pulled back and chest pushed forward. Keep your eyes fixed upward on one point of the wall where it reaches the ceiling to help support your form.

Do not forget to breathe while performing this exercise. Inhale on the stretch on the way down, pause at the floor, pull through your heels (keep your toes hanging off the edge of the stepper you are standing on) and then exhale as you pull your barbell back up.

SQUEEZE your butt at the top of the rep as your barbell comes up back toward your hips (let your arms hang straight the whole time)

Next up is the hip abduction machine. Perform 4 sets at 80-120 pounds for 50/35/25/15 reps while increasing the weight 10 pounds per set.

Quad Extensions for 3 sets at 80-110 pounds (INCREASE 10 pounds each set) for 18/15/12 reps FINALLY you will grab a 50-60 pound dumbbell and finish with death-walks, which are walking lunges without the step in between to rest. You will step from one step to the next, using the planted leg to balance through the heel as you’re stepping, and squeeze the butt every time you step down into the lunge position. You will do this for at least 12 steps per leg up and back for three sets (yes, you are doing 24 reps for each leg per set).

WORKOUT TWO: Now onto the second day of the workout, this should NOT be more than 72 hours after the previous leg workout. During this training session you will do my “hundreds workout.”

A lot of women have benefitted from this workout, so be methodical with your approach to it, it works wonders!

This is very simple but very hard.

4 sets of 25 on every one of the following exercises, little rest time (20-30 seconds): lying or seated hamstring curls leg extensions abduction squats lunges on a step- remember to always press through your heels on lunges and squats.

Next up is sprints!

Try to get to a track if possible, otherwise use the treadmill at 5.5 for jog and 9.0-11.0 for the sprints.

You need to start out with a 4 minute jog, walk for one minute, and when your one minute is up sprint as hard as you can for 30 seconds then jog for 30 seconds.

Do this interval of 4 minutes to start, after that do a normal stretching routine for 5 minutes.

Finally, hit your abs for 5 minutes of ongoing isolation and crunches without rest.

Remember sprints can do great wonders for firing up the abs when done with proper technique and intensity.

After you stretch, you are going to do 6 40 yard wind sprints as hard as you can go (as 6 gets easier move up to 8 and then 10). Time yourself with a stopwatch and right down to the last points of each second. This is a great way to challenge yourself to drive harder and get faster. The faster you are, the better you are firing up your fast-twitch fibers, which will give you great conditioning and a more chiseled look.

Time for Ply Metrics Plyo’s can be done on the double steps of the bleachers at a track or make your own for home use. To start this session use box jumps, go for 12 box-jumps from the ground to the bleacher, landing in a squat position on top of the bleacher and pushing through the heel. Try to land lightly, like there are little jets on the bottom of your feet, and squeeze your butt hard as you stand straight up to complete the jump after the squatted landing. Step down (don’t jump down--preserve your knees) and repeat for 12 jumps for a total of 3 sets, resting for at least 60-120 seconds in between sets.

Next up, frog leaps. Start in a squatted position (do this on grass to preserve knees and ankles) with your arms down. Swing your arms back and as you leap up and forward swing your arms up as if you’re reaching for the sky. Repeat this for 30 yards, 3 times with rests of 60-120 seconds in between sets.

The last part of this program is squat-snapper jumps.

Start in a squatted position, then as fast and as hard as you can, jump up and bring your knees as close to your chest as possible. Start out with 3 sets of 8 and work your way up to more reps.

I swear by these workouts, and can tell you that these are the things that have shaped my legs and changed my body over the years. I was always been fat growing up which resulted in an eating disorder in high school that effected me so bad that I had to be hospitalized for an entire summer. Since 1998, when I joined the NPC, my body has changed a lot! The best part of that change has been my legs and my butt.

I have sculpted and tightened them up to make me more proportionate with much cleaner lines. I attribute this success to these workouts. I would love to hear your comments about this workout. I promise, with a little consistency, you will get the results you desire for your lower body and abdominal region.

Good luck and remember be PHENOMENAL!

THE FUTURE By: Amy Nichols

This month, Posedown Magazine is thrilled to introduce to our readers to National Level Bikini Competitor, Taylor Matheny. In April of 2009, Taylor was working as a chef and personal trainer at a personal training studio in Houston. Although she was involved in fitness, she had not yet decided to compete until her friend, Mike, told her she would be competing in less that two months! Taylor began a training program consisting of 45 minutes of cardio everyday and 30 minutes of weight training 6 days a week, a program much like those of most figure, fitness and bodybuilding competitors.

Taylor stepped on stage for the first time at the Lone Star Classic in Dallas, Texas as both a bikini and figure competitor. After the show, Taylor knew she was meant to be a bikini competitor because she loved the fit look, but also wanted to keep her look more mainstream to allow her as many modeling opportunities as possible. Taylor’s hard work paid off and she took first place and the overall at both the Branch Warren Classic and the Houston Amateur, also earning herself a national qualification. At NPC Nationals, Taylor earned sixth place out of 24 girls, a very impressive national debut. When she is not competing, don’t be surprised if you see Taylor guest posing at NPC contests. In 2009, Taylor and “The Beast” performed a show-stopping skit together at the NPC Texas State, anyone who was in the auditorium that night would agree that it was a performance to remember.

With the 2009 season behind her, Taylor is hard at work hoping to reach her next goals of earning a coveted IFBB Pro-Card in 2010 and being featured on the cover of a fitness magazine. Taylor will also be expanding her personal training and nutrition business by launching her new company in Los Angeles, California called Taylor’d for You. Taylor’d for You will provide custom nutrition and exercise programs tailored to each client along with your own personal chef and personal trainer. When discussing her new business endeavor, Taylor said that she hopes to gain celebrity clients as well. Judging by her success and work ethic thus far, we doubt Taylor will have any trouble reaching the goals she has set for herself for 2010 ---Also, did we mention that she is just 21 years old?

TRAINING LEGS WITH LEO INGRAM

QUADS WORKOUT ONE LEG EXTENSION SMITH MACHINE BACK SQUATS HACK SQUATS AB/ADDUCTOR

4 SETS 4 SETS 4 SETS 4 SETS

8-12 Reps 8-12 Reps 8-12 Reps FAILURE

QUADS WORKOUT TWO SMITH MACHINE FRONT SQUATS LEG EXTENSION HORIZONTAL LEG PRESS AB/ADDUCTOR

4 SETS 4 SETS 4 SETS 4 SETS

8-12 Reps 20 Reps 8-12 Reps FAILURE

HAMSTRING WORKOUT ONE STANDING LEG CURL LYING LEG CURL SEATED CURLS STIFFLEG DEADLIFT

4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

20 Reps 20 Reps 20 Reps 20 Reps 20 Reps

Workout: I alternate workouts and utilize the pyramid principle in addition to ascending and descending set. The weight I use varies from workout to workout. In addition, I try to go as heavy as possible on the compound exercise it allows the most possible growth spurt when it comes to adding additional muscle to my legs. The whole goal is to do enough to properly stimulate the muscle fibers and obtain that much desired feeling we call the PUMP. Tips: 1.

Learn as much as possible about nutrition and the composition of foods as it will enable you to fine tune your body when it comes to diet and health.

2.

Adhere to cardio activity both during offseason and pre contest as it serves as a means to reduce fat and keep your heart strong.

3. Nutrition is 90% of your results – eat like you mean business!

4. If the fat isn’t coming off like you think it should, it’s time to reassess your diet, your training and bump up the cardio! Don’t be afraid to get on that treadmill a couple times a day if necessary!

5. No matter what the outcome, if you know you did all you could do, hold your head up and be proud of how far you’ve come.

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I've never been a competitive athlete, but that doesn't mean I don't want an edge in my training.

Every session, every set, and every rep means something to me. Every meal I shovel in is fuel for growth. Everything I do is based on the fact that I want to make progress. So, it should be no surprise that my supplementation is extremely important to me.

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Sanction #10194

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Guest Poser: 2008 Mr. Olympia IFBB PRO Dexter Jackson

Champions Corner DR TODD LEE Often times in this world of the 250 pound bodybuilders, the bantamweight gets overlooked. This weight class is an extremely hard working class, most weighing in at contest time at an approximate weight of 142 pounds. The athletes are lean, with extremely thin skin, and often times ripped to shreds in the glutes and hams, which is extremely difficult to achieve.

Recently the IFBB implemented the 202 pound class. With athletes such as Kevin English and David Henry leading the way, this new category has given the bantamweights something to shoot for on a professional level.

With that being said lets meet bantamweight Dr. Todd Lee. Why the doctor title you ask? Well, his educational back ground is as follows; Medical Doctorate, B.S. Biochemistry, Psychology and a M.S. in Biomedical Sciences pending. Yes, Dr. Lee is not only a top national level competitor, but he is also a family physician, a husband and even has a dog named Joey.

Todd is 5’4, weighs around 164 pounds during the off season and competes at a weight of 142 pounds. Dr. Lee trains at the Howell Fitness Center in Howell, Michigan with back being his favorite body part to train. Rack dead lifts are a staple of Dr. Lee’s back training.

In the weight room the doc can hold his hold his own with a 250 pound bench, 391 pound dead lift, 432 pound rack pull, and a 225 pound squat for 12 reps. Fried ice cream is Dr. Lee’s favorite cheat food along with oatmeal being his favorite pre-contest meal. Is it me or can you get just about anything fried these days?

Like a lot of smaller bodybuilders, Dr. Lee has always looked up to Shawn Ray, and Lee Priest but he says he also admires everyone’s favorite Branch Warren. Todd knows his physique has a few flaws. He told us “I am improving on my weaknesses and working to achieve greatness.”

This CHAMPION has a really bright career ahead of him. He has a great physique and a mind to go with it! Look for him to be hitting the National stage again this year and don’t be surprised if you see him battling in the 202 class one day!

ROAD TO GOING PRO & LIFE OF A PRO BODYBUILDER’S WIFE SHINA LEWIS A few months ago we featured Shina Lewis in our FUTURE column. Shina is and up and coming NPC star that competes in the bikini division. Not only is she a competitor but she is also the wife of IFBB pro bodybuilder Flex Lewis.

Posedown Magazine is proud is to announce that Shina Lewis is now a part of our team. Starting in May, Shina will be sharing not only her road to a pro card but also share with us the life of a pro bodybuilders wife. We recently caught up with Shina a few days after the Arnold.

PD: How have you been doing? I am sure you are exhausted after the trip to Columbus a few weeks ago. Tell us a little about this years Arnold from your prospective.

SL: This years Arnold was insane! There were so many people!! Its always great to see how the fitness industry continually grows bigger each year. Every isle was crammed full of excited fans! It is always a great opportunity to network as well as see all my friends in the industry.

PD: What are your competition plans for this year?

SL: I plan to compete at the Jr. Nationals in June…I Train for first place but if it’s not my time to win my Pro card then I will go for it at the Team Universe in July.

PD: What did you feel you needed to bring up after last years 5th place finish at Nationals?

SL: I actually was told that I needed to tighten up my back side….so I have really focused on targeting my glutes and hamstrings this year.

PD: How will you decide on your next show? Do you ever look at Flex’s schedule and say “I want to do this show so I can diet with him” or “I can’t do this show because there is no way I am dieting the same time Flex is?”

SL: Well last year I dieted with Flex, as well as the years before. It’s a lot easier when I jump on board with him so he can have that support for his shows. This year will be very different. For the First time, since Flex was 19, he is going to be taking this year off to make the improvements in his physique that he and his nutritionist sees fit for his 2011 contest season. Flex’s schedule is always busy. This year the shows I have chose to compete in are all shows that he will be working the Gaspari Booth, so it works out perfect, I support him in his shows and he supports me in mine.

PD: What kind of dieter are you? Are you a cranky dieter or does it come easy from you?

SL: I am a great dieter, even Flex will agree. I chose this lifestyle, I don’t miss what I don’t have.

I work with an amazing trainer (Mike Davies), and his diets are always really easy to follow.

PD: What about Flex, what kind of dieter is he?

SL: Again, like I said we live this lifestyle so it honestly doesn’t feel like we are dieting half the time. Only when we get closer to show when the energy level goes down does it get hard.

PD: How different of a life do you think you live than someone who is married to a man with a normal 9-5 job?

SL: HA, Flex and I just had this discussion. Honestly, I have no idea, probably bare foot and pregnant! LOL!! No actually I have always been very independent. I was in the fashion industry before I met Flex, so I probably would still be single, but I have met the one!!

PD: What’s the hardest part of being the wife a top tier bodybuilder?

SL: The hardest part is always the travel. Yes, it is always fun and a blessing to see the world, but when it comes to traveling in other countries, you never know if there is going to be a store near by that carries the food you need, or a gym that will be open when you need to train. Having to deal the time difference is hard too, it throws the body way out of whack. Then trying to recover when you get back home to daily life is definitely a challenge.

PD: Now the opposite question, what’s the best part of it?

SL: Getting to see my husband do what he has always dreamt of doing, which is standing on the Mr. Olympia stage! I have also seen so many different countries and I have scrap books full of memories to share, along with sharing my stories with people like you.

PD: Shina, thank you for your time and I speak for everyone when I say I can’t wait to read about your life every month.

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IFBB Pro Vinny Galanti

NPC NATIONAL COMPETITOR Demetria Franklin

6:00 PM Bodybuilding/Figure/Fitness/Bikini Finals VIP Reserved Seating $45.00 General Seating $30.00 CONTEST LOCATION: PLANO CONVENTION CENTRE 2000 E. SPRING CREEK PARKWAY PLANO, TX 75074 Classes: Novice, Open, Masters Bodybuilding and Masters Figure, Figure, Fitness, Bikini and Masters Bikini, Teen, Couples and Wheelchair, Masters Men (40-49, 50-59, 60 and over) Masters Women (35-45,46 and Above)

GUEST POSERS Location: PLANO CONVENTION CENTRE 2000 E. SPRING CREEK PARKWAY, PLANO, TX 75074 CONTEST HOTEL: SOUTHFORK HOTEL 1600 NORTH CENTRAL EXPRESSWAY, PLANO, TX 75074 FOR TICKETS, VENDOR INFORMATION AND ENTRY FORMS

CONTACT INFO: Prince Harrison, 972.247.1539

prince@optimumямБtness.com or www.texasbodybuilding.com