June 2010 by Laura Johnson

OLYMPIA BOUND ROC SHABAZZ RISING STAR Rauchelle Schultz JUNE 2010

Roc Shabazz Per Bernal

Fast Year...Great Events....2010!!! Rendy and Christine Delacruz will be hosting the Central Texas Strongman following the Central Texas Showdown on Oct 16, 2010 Make sure you go to: www.CentralTexasShowdown.com for details on all events going on at the Central Texas Showdown!

Photos and Story for Rauchelle Schultz story

by Bryan Francis

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Chicken rice cakes Ready in 25 minutes • Makes 4 servings • 2 tbsp olive oil, divided • 2 cups chicken breasts, cooked and finely shredded • 1 cup sweet potatoes, cooked and mashed • 1 cup brown rice, cooked • 1 egg • 1/2 cup low-fat mozzarella cheese, shredded • 1 1/2 tsp fresh rosemary, chopped • Sea salt and pepper, to taste • 1 cup mushrooms, sliced • 1–2 tbsp balsamic vinegar 1. Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat. 2. In a bowl, mix together chicken, mashed sweet potatoes, rice, egg, cheese, rosemary, salt and pepper. Shape into 8 patties. 3. Cook until golden brown on both sides and heated through. Transfer to a plate and keep warm. 4. In the same skillet, heat remaining olive oil. Add mushrooms and cook until lightly browned. Add vinegar to skillet to coat mushrooms; cook 1 minute longer. Serve on top of chicken rice cakes. ENJOY ALONG WITH YOUR FAVORITE VEGETABLE OR SALAD FOR A COMPLETE AND TASTY MEAL EVERYONE WILL LOVE! NUTRIENTS PER SERVING: Calories: 410, Total Fats: 14 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 110 mg, Sodium: 210 mg, Total Carbohydrates: 41 g, Dietary Fiber: 5 g, Sugars: 10 g, Protein: 31 g, Iron: 2 mg

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Roc Shabazz busted back onto the IFBB stage with a win at the Phoenix Pro and served noticed that his name should be thrown into the discussion as an Olympia contender in the 202 class. After taking the entire 2009 season off Roc is ready to make 2010 his year. PD: Roc, Congrats on your success so far this season. What’s been the key this year? RS: First of all, thanks to you and Posedown for taking an interest in me. To answer your question, I figured out the formula in 2008 after the Olympia. Although we over did it with the food for the Olympia in 2008, I was bigger, but lost condition from the Europa in Dallas, Texas. So I had the plan for 2009. In 2008, I placed 5th two times, runner-up once and sixth place at the 202 Olympia. Looking at the Olympia Posedown, check out the trading poses and the mandatories, I was the biggest guy out there. However, I wasn’t the best conditioned, but still was in the top 6. I now know what is needed to get the combination of muscle maturity, shape and condition, I displayed at my win in Phoenix. It’s going to be a great year! PD: You took off 2009. What was the reasoning for that? RS: I would have loved to have competed in 2009….Man I was ready. I am not sponsored by anyone and work and family comes first. So, 2009 was a busy competitive season for my clients and a very productive business year. This was the second year my building has been open and we boasted a roster of 89 clients in the fiscal year. We had 43 competitors. We co-promoted 2 shows in Alabama (one in Birmingham and one in Gadsden). We competed and travelled to 8 shows, winning titles at every local show. At the Dexter Jackson Classic, we place in the following divisions: Over all in female bodybuilding, all 3 height classes in figure, first and second in the fitness division, first in short class in the bikini division and super heavy weight in the men’s open. My top athletes and I headed to New York to Team Universe, earning 1 pro status in bikini, second in female bodybuilding, third place in bikini short class, fourth in fitness class short and a seventh place finishing in figure. 2009 was a fulfilling year as all my athletes worked very hard and followed the game plans laid out. NFL veteran Al Harris of the Green Bay Packers also had a great year with me. He was selected to his first Pro bowl and also returned from a season ending spleen injury. I would like to thank him personally as he has tremendous confidence in our working together and has decided to pursue other business projects with me. Al also sponsored my 2010 season.

PD: That sounds like a very successful year professionally! Tell us a little about your business and why you think your clients and are doing well! RS: My clients get to work with an experienced trainer, an IFBB professional who has been there, done that. It’s very motivating for them. They love my attention to detail, constant planning and the Team atmosphere I preach. NO ONE is bigger than the Fitness Pros Wellness Center……not even Roc! First thing, my building is private, no signs, no advertising, and no walk in traffic. I pick and choose who I work with, second is I set the standard of work load, attitude and teamwork, third, I’m the best planner, organizer and we approach every client this way. PD: What was your training like while you took that time off? RS: I did my own thing. I trained as I felt or as my days dictated due to my heavy schedule. If I needed more sleep, I slept. If I need a day off, I took it. PD: Do you do your own diet and/or training? RS: Yes and No. I set up the base, then Dexter Jackson and I go back and forth to tweak it according to our formula. PD: I know you and Jonathan Rowe are good friends, do you train together or are you the type of person that likes to train on your own? RS: We trained together in our earlier years always. For the Olympia in 2008 I trained alone. That worked very well as I have a tight and well planned scheduled. That doesn’t permit any changes for anything. I also found what I’m working on at this point in my career is different than Jonathan. It would be selfish to have him following me or me following him. In 2007 at the Ironman, I placed 13th (I was flat but shredded). Charles Glass told me that he wanted to work with me. I was flattered but never took him up on it because I was opening up my fitness center and was financing the entire project on my own. I would see him at shows, we would always speak, then finally at the Phoenix Pro during his check-in at the hotel, he wasn’t able to check into his room yet, so I told him he could leave his belongings in my room. He asked me to pose for him and that led to us working out the details and him becoming my trainer. We will team up for the Mr. Olympia 2010. PD: Man that’s awesome! It’s very rare that someone in this industry is so liked by EVERYONE like Charles is! What improvements have you made over this last year? RS: I wanted to be even more streamline. My abs are better, hamstrings and glutes are deeper and condition was sick in my last show.

PD: I heard in an interview you are planning on doing 7 shows this year! What’s your reasoning behind doing that many? RS: I love to compete and since I have the opportunity I’m going to take it. The only way you can be a champion is to beat a champion. I don’t have to but, why not? PD: I would be interested in how you control your body when doing that many shows. We all know you have to drop your water to extreme levels, so how do you not blow up and retain a ton of water after every show? RS: Check Dexter out, you never see that from him. We are on the same team! LOL PD: Speaking of water weight, I know you have to be pushing the 202 cutoff weight; do you ever worry about making weight? RS: I never worry about making weight as I’m always ready at least 2 weeks out. PD: Let’s say you show up at the Olympia 100% on and win the 202 Olympia, will you retire or do you have a couple of more years left in you? RS: When I win the 202 Olympia, I would like to continue the following year and compete at the Arnold Classic. I would follow up with defending my title at the Phoenix Pro. But as long as I feel I am competitive, I will continue to compete. PD: Is there anyone you would like to thank as we wrap this up? RS: Thanks to God my wife G, My Team Dex and Charles, my good friends Al DIRTY31Harris, Madu, Damon Williams, Courtney Copeland, Chief Wande Abimbola, his wife, Jay and Dina The Roc Starzz and all my clients.

ROC SHABAZZ

RISING STAR By Bryan Francis

RISING STAR Story and Photography by Bryan Francis If you had asked Rauchelle Schultz last year if she had ever considered getting up on stage in an NPC figure competition, she would have given you a puzzled look with the answer of “Are you kidding me? I’m not giving up my bacon, overmedium eggs with melted cheese, dipped in ketchup and hotsauce!” what a difference a year makes……. After only six months of serious training and dieting, the twentyfour-year old Mount Clemens, Michigan native took Medium Class first place honors at the Michigan State Championships in Detroit. “I still can’t believe I took home top hardware – I’m still in shock! It was only my third show ever, and I wasn’t even planning on competing in it. I dieted for a week and went in as relaxed as I could have been, planning on just having fun.” With her first place finish under her belt, Rauchelle’s sights are now set on the NPC Junior National Championships (Chicago) in June. Her outlook on the show is as calm and focused as ever. “I just want to go in and have the time of my life and soak up the experience. I want to show the judges who I am and more importantly, let them know they will be seeing a lot more of me in the near future! I’m not a quitter and I will continue to get under those stage lights until I win my pro card.” Meeting her in person, Rauchelle exudes confidence. Whether she’s talking training, diet or simply showing off her awesome physique, she always has belief in herself that she is a champion. But not so long ago, her opinion of herself was far from positive. “Training and ultimately competing has definitely helped me to overcome my self-esteem issues. As a kid, I was made fun of for being muscular. I was called ‘M&M’ for Macho Man. Since my legs were my most muscular bodypart, I stopped wearing shorts and tried to cover up as much of my body as I could. At my lowest point, I dealt with eating disorders. It wasn’t until I met my boyfriend Chris that I began to develop a more positive sense of self. Being a competitive bodybuilder himself, he introduced me to proper diet and exercise. He made me realize that muscles are beautiful on women and that I should be proud of the physique that I have. I can proudly say that I haven’t gone back to my old ways and habits and I was able to do it without a doctor, therapy or medicine. I did it all myself!”

A rough up-brining also didn’t make growing up easy for Rauchelle. “I grew up with two sisters and my mom raised us all by herself. Our dad was never around, never helped out and just didn’t care about us. My mom was never home for she was always working to support us. We couldn’t afford to participate in sports let alone have money for school clothes or groceries. Times were hard, but it only made us closer and stronger, and it helped mold me into who I am today. Even to this day it’s just ‘us girls’ – no father figure, but that’s ok.” Watching Rauchelle train at the Powerhouse Gym in Brighton, Michigan, is a spectacle to see. Donning her iPod jamming ‘Five Finger Death Punch’, she’s nothing but business. “I train insane, so others dare not even think about approaching or bothering me while I’m there. I love pushing heavy weight – constantly challenging myself. I love nothing more than being at the gym and getting a great pump.” Asking Rauchelle to describe her journey and what her ultimate goals and wishes are, she lights up with a smile. “This is the first thing I can truly say I love doing. I love being more confident. I love how I look and feel. I love the lifestyle it has become. Every morning I wake up and can’t wait to hit the gym again. I really hope this sport loves me…..because I’m gonna be around for a long long time! I hope to one day personal train, in hopes of helping women who are dealing with issues similar to those of my past. I would love to help them develop a healthier lifestyle and see them achieve their goals. But right now, my dream is to win my pro-card, make a name for myself and be a role-model for women….and it will happen!! Rauchelle would like to give a special thanks to her boyfriend Chris Vish for his undying support. Also a special thanks goes to Earskin Presley for training advice, Wally and Jen Gumiela of Powerhouse Gym Brighton, Michigan, Jennifer Peckham for pose coaching, and Melissa Francis of Musclebling.com for her competition suits. “I would not be competing today if it were not for these people believing in me! Thank you all!!”

Rauchelle Shultz

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Champions Corner Who says female muscle is not sexy, strong, and feminine? Obviously, they do not know Stacy Wright! Hailing from Charlston , West Virginia , Stacy looks forward to becoming the first Female IFBB Pro from West Virginia . Stacy credits her husband Andrew as her biggest influence and support with all of her dreams and accomplishments. She has been competing since 2005 and hasn’t looked back. After winning the fitness division at the Pittsburg Championships, Stacy now has her sights set on the 2010 NPC Junior Nationals in the windy city of Chicago . Blessed with great genetics, great legs and a great personality, Stacy says that she just wants more defined abs, more muscle and to be completely and absolutely ripped at her next show. A typical 12 week diet is what Stacy follows for her contest prep with a little less cardio than most due to her extremely fast metabolism. I know ……couldn’t we all have that same problem. During the offseason she rarely does any cardio at all This muscle vixen has a five day training split. She admits she doesn’t have a favorite body part to train because it changes week to week. This girl just loves to train! Stacy credits Gaspari Myofusion, and Size On pre contest for many of the improvements in her physique during the past six months. Stacy also says that she has been truly blessed to have a suit sponsorship with Tamee Marie (http://tameemarie.webs. com). Monica Brant’s AMAZING physique, Jen Hendershot’s dynamic routines and Liza Hughes as a great inspiration and mentor are just some of Stacy’s favorite muscle DIVAS in the industry. She also likes the feminine but muscular physiques of Debbie Bramwell, Kris Murrell, and Britt Miller just to name a few. Even though she doesn’t do a lot of cardio Stacy says Jay Cutler’s training DVD has taken her through many of those sixty minute sessions.

STACY WRIGHT

Along with the love of watching her favorite movies over and over, Stacy loves to cuddle up with her dog Rusty.

Amongst the hustle bustle of the hospital where she works as a Registered Nurse, and training clients, Stacyâ&#x20AC;&#x2122;s most important time is with her husband who is her true best friend, her rock. This summer will be their sixth anniversary and they still canâ&#x20AC;&#x2122;t get enough time together. And guess what they used to toast at their wedding? You guessed it, protein shakes. How is that for dedication! To see more of Stacy go to www.stacywright.net

Congrats to Ashley Reese on her placing 1st and Overall Winner at the NPC Lone Star Classic. This was Ashleyâ&#x20AC;&#x2122;s first competition!

We wish Joe Leahy a speedy recovery and hope that he is doing well! Joe is our Blue Collar Bodybuilding Column Writer! Get Well Joe!

ROAD TO GOING PRO & LIFE OF A PRO BODYBUILDER’S WIFE SHINA LEWIS Hey Everyone!! I would like to start off by saying thank you so much for taking time to read my article. It means a lot to me, and I appreciate the support. This month has been extremely busy for me and will continue to be through the end of the year. I am going to back track to last year when I competed in Bikini in Atlantic City and then Nationals. After each show I was told by the judges that my stage presence is what put me on top. They commented on how graceful, classy, and poised I was. So I have decided to use my knowledge and talents and share them with other girls who are or wanting to compete. Just a little background on myself, I grew up competing in beauty pageants and playing soccer. So you can definitely say I had the best of both worlds. I was constantly keeping fit with soccer and staying girly and glammy with pageants. Having some training in pageantry has really helped me with Bikini competing. It’s very similar. All you have to remember is to be confident!! Confidence mixed with swag…LOL!!! I have been busy prepping a few bikini and figure girls, which whom all have placed and are now Nationally Qualified. One of my clients, Kortnie, is a 1st grade school teacher. She learned how to balance a teaching career while having competition goals. After a lot of hard work she came out on top. Her plans are to compete in the Bikini Nationals in October and I know she will knock em’ dead! I have been traveling every weekend from show to show. Traveling has been exhausting but is well worth it!! It is so exciting to see that I have been blessed with talents and have been able to pass them along and see other girls gain success from it!! I have started my journey now to the USA’s. With the great help of my husband, training partner and coach I am so excited to bring a new package this year. Flex has taken a year off, and it’s allowed him to focus on his goals outside of the bodybuilding world and one of those is to help me reach mine! I am so excited to share a piece of my life with you all each and every month. Please feel free to email me at shinamlewis@gmail.com if you have any questions about posing, diet and training. I would love to hear from you…Remember when competing, Confidence is key!!

TRAINING QUADS WITH JASON ARNTZ Exercises: Quads Leg Extensions (warm up) 3 sets of 15 adding weight each set Hack Squats or Front Squats: 5 sets starting with 1 plate for 15 reps and adding 1 plate each set doing no less than 8 reps. Leg Press: 3 sets from 15 reps down to 8 (using a range from 6 plates on each side up to 12) Lunges or 1 leg lunge/squats: on smith machine 3 sets 12-15 reps During my bulking season I will do beyond failure training with a double drop set on leg extensions and on leg presses. I will go to failure with my heaviest set and drop 30% of the weight then go to failure again, drop another 30% and go to failure again. I will go as heavy as i can when trying to add size to my quads but never sacrificing proper form. **I also will substitute Squats every 2nd or 3rd week in place of hack squats or I may just add 2 sets to the end of the workout** Hamstrings: Lying Leg Curls or Lying Dumbbell curls: 3 sets 12-15 reps Stiff leg deadlifts: 3 sets 12-15 reps 1 legged curls or seated leg curls- 3 sets 12 reps **in bulking season I will add hamstring extensions this is a very difficult exercise, where I hook my heels on a lat pulldown machine where your knees usually go and slowly lower my body weight down, and then pull myself up using only my hamstrings, getting around 12 reps**

Oct 16, 2010

Guest Poser: N American Champion Chulsey Graham

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