FRESH FACES MODEL BOOTCAMP©
ON THE COVER
CONTENTS LETTER | 13 UPNEXT |14 THE PORTFOLIO |18
WINTER QUEEN
|22
LIGHT WARRIOR | 28 URBEX GLAMOUR | 34
DIVULGE CIRLS -COVER STORY |46 COVER STORY DOLL HOUSE | 44
IN LIVING COLOR | 54
TOP 5 WAYS TO STAY FIT IN 2015 | 60
PHOTOGRAPHER lénaic sanz MUA LUXY KITCHER MODEL:
CHARLOTTE VANQUISH- page 50
IN THIS ISSUE EDITOR IN CHIEF TARERUS MOORE TAREREUSMOORE@GMAIL.COM PUBLISHER TARERUS MOORE DIVULGEMAG@GMAIL.COM Advertisement Sponsorship DIVULGEMAG@GMAIL.COM SUBMISSION We are always looking for new work. We accept submission to be considered Please send info ,bio, and photo’s to DIVULGEMAG@gmail.com CONTRIBUTERS AVINASH GHANDI Levent Eryilmaz MAze Photography Photographer Sherman OrendorF Photographer: Alex Spinder Photographer Hans Bolten
BACKCOVER Envi M Melendez
WANT THE LATEST IN FASHION,LIFSTYLE, POLITICS,MODELES AND MORE DON’T FORGET TO VISIT US ON THE WEB.
Jewelry: Living Pearls MUAH: Nadieh de Zwaan model: Anita van der Berg Photographer: Alex Spinder
HAPPY NEW YEAR it’s 2015 and were of to a fresh start with the fresh faces issuse. We have a lot of big thing coming up this year with the introduction of the Divulge girls , The Portfolio,UPNEXT ,and The gallery to bring you models,talent and fashion news photography and trends from round the world. while keeping you conected with the lives of others as well ,Divulge is growning internationally and is giving oppurtunity to the aspiring artist trying to make a way. In this issue were bringing you the freshest facest in the game from hollywoods big spence who has be in feature films and tv shows such as califnication to a private photo session with french model Charlotte vanquish we got a with chicago rising start Karisia Marinese who you may have seen her on fox tv’s new hit series empire we got it all jampacked in one issue the whole world at your finger tips enjoy...!!!!
Tarerus moore | Editor in Chief
Writter : JAY LUSTER Photo : AVINASH GHANDI
UPNEXT
THE E
MARC
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EVOLOUTION
of CUS D .SPENCER
During the spring of 2014, ‘Touch The Heart Productions’ film, Set Me Free began making the rounds in film festivals and soon scooped up a long list of respected awards. In New York, at the Champion Film Festival it took home ‘Best Narrative Feature’ at IFQ it grabbed the ‘Best Dramatic Feature’ award, and it was an Official Selection at Harlem International, Long Beach Indie and Oakland International. Marcus was also the ‘U.S. Rising Director’ in Orlando and ‘Best Director’ at both the Columbia Gorge International Film Festival and the Champion Film Festival that drew everyone’s attention. Those prestigious awards all went to Marcus D. Spencer. Spencer began making his name as an actor by playing Guest Star on TV shows like Californication and The Evidence and working on films such as Four Christmases. It was on the set of Four Christmases where Spencer met the actor, and leading man, Vince Vaughn. At 6’5, Vaughn towers over most of Hollywood’s elite and Marcus asked how he broke that stereotype to become a leading man? Vaughn’s advice was to let the studios, “see you as a leading man,” once they do, “they will hire you as one.” Vaughn wrote and starred in his first film, Swingers and soon after had the lead in movies like Four Christmases. Spencer, at 6’2” and 300 pounds, was considered too big for lead roles, but too small to play the typical enforcer parts which are usually reserved for bigger men. Given the name ‘Big Spence’ by leading man and Academy Award Nominee Will Smith, during the filming of Pursuit of Happyness, Spencer said, “ I’ve gone by Big Spence for eight years, and it’s been working pretty well.” However, since Set Me Free lit the film festivals on fire, he’s decided to replace his longstanding nickname with his real name Marcus D. Spencer. He explains, “I knew my name would need to be changed in order for me to be taken more seriously, and I think this was the perfect moment.”
UPNEXT
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“While working on set of Deon Taylor’s film, The Hustle in 2008, I met comedian Pau l Farmer (Freez Luv)”. Spencer said, “I asked Paul the question why don’t you go by Freez Luv anymore”? Paul responded by saying, “I do, but not in credits. What would you think if you read credits that said starring Tom Cruise, Denzel Washington and Freeze Luv?” Spencer viewed that as a very valid point however, at that time his name was working for him. He further stated, “By 2013 I was no longer just an actor but also a writer, producer and, with Set Me Free, I’m now a director as well. When people see that, I want them to know I’m here for real and know that I’m serious about my job no matter what capacity it is.” Those are compelling reasons for the name change. After all, the man who gave him the nickname, Will Smith, was once called ‘Fresh Prince’. Nevertheless, Spencer does have an even more essential rationale; he says, “One of the biggest reasons for the name change is for my son, Marcus Jr. He’s four years old and he can spell and identify his name. I want him to be proud of that name and have it really mean something more for him.” After a 2014 year of startling success, this holiday season Marcus D. Spencer is poised for an even more ambitious New Year. He says, “I have four films that I intend to produce this year (2015), which I know is very optimistic, but I believe my team and I can get it done.” He continues, “As an actor, finding character traits and breaking down scripts is what I love. I like to be able to explore every genre, and work in different situations. As a producer, writer, and director, the films that I make all have a bit of me within them. I intend to entertain, educate, and introduce a little more of me in each film. My production company, ‘Touch The Heart Productions’ is all about touching the hearts of others and I believe everyone needs their heart touched from time to time.” Perhaps touching the heart of his four-year-old son Marcus Jr., is why Big Spence has chosen the holiday season to unveil his
THE P O R T F O L I O DIVULGE MAGAZINE home of the aspiring artist, Brings you the freshest faces from around the world that are hard working and dedicated to there craft these are fashion’s next generation of models. And were bringing them to you bi weekly first hand.
BY
Tarerusmoore
NAME n HEIGHT 5’5 1/2 WEIGHT 155 WAIST ,BUST,HIP, 3530-43 SHOE 9-9 1/2 EYES BROWN LOCATIONC HICAGO
Tell us about you life growing up and what inspire you to be a model? L ife growing up, was tragic and rewarding all on the same. I was an
Honors student who was a full time athlete who would later come face things in life such as, physical, sexual, and emotional abuse. I would be apart of life that so many of us have experienced. Small Town country girl from Everettville, WV would relocate to Chicago, IL in later years. Became a teenage mother later to become a college graduate and mentor to the youth.
My hardships and struggles brought me deeper into being a model. I represent so many different lives and people in this world. And I want them to know that they face any pain, turn it into victory, and embrace the glory of it all through the hands of Our Most High!! I was blessed, I’ve been blessed, I am blessed!!
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Karisia Marinese “On The Runway” The Model Idea Web Series The Audition, Episode 1 Produced by: John Hill Starring: Michael Anthony Richardson Joshi James Oana Wana and Sherrie Gearheart Photographer: Douglas Gladney
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How did you get into modeling and what inspired you? I got into modeling
back in my hometown. A woman approached my mother in the mall about myself and my younger brother at the time. It went from there!! My inspiration comes from society’s standards of what a “model” is. We’ve come further today than ever before, but we need to keep pushing the limit, redefining standards, and breaking barriers. I’m inspired by all people different shapes and sizes, who want to be accepted, but don’t know that they already and just need to be themselves.
Today you’re making a lot of big moves working on the model idea TV show and being casted on taraji p henson’s Empire along with terrace howard how does that feel ? Being apart of The
Model Idea has been interesting, full of surprises, and lots of competition!! It’s a blessing to work with like minded individuals and fresh faces “She’s fierce!! I want her as my lawyer!!” Humble, down to earth, and sweet she is on top of being a phenomenal woman and am incredibly actress. Lee Dan iels, is such s man of brilliance, truth, and art!! Didn’t get to meet Terrance Howard directly, but it was a pleasure seeing him in action!
Karisia Marinese The Model Idea Web Series The Audition, Episode 1 Produced by: John Hill Starring: Michael Anthony Richardson Joshi James Oana Wana and Sherrie Gearheart Photographer: Douglas Gladney
WINTER QUEEN Photography : Levent Eryilmaz MAze Photography
MUAH & Style: Arlene Orlando
Model: Brittney Copano
EDITOR TARERUS MOORE
pg 22 Divulgemag.com
Well to start I’d like to say thank you for this feature and hello all, my name’s Brittney Copano, “the snow queen”. I was born December 26, 1989 at 11:57pm to two loving young parents and grew up an only child. I reside in Chicago, IL with my three amazing pups and my wonderful other half. I work at a hospital and have my degree in fire science. Now this concept you are viewing that is titled “the snow queen” was thought of by me as a way to celebrate my birth being in the winter months. I wanted to do something completely different than the norm. So I decided to bring this concept up to fabulous make up artist Arlene Orlando; whom after two plus hours of make up and hair brought this fantastic look to life. I contacted Levent Eryilmaz to be the photographer after looking at his beautiful and detailed work, and as you can see his precision to bring this queen to life is outstanding. I wanted this to showcase a strong woman, someone not afraid of rising above and standing tall. In a sense you see the emotion I tried to incorporate in my poses (also got some help from Arlene and Levent) and allow you to feel the strength behind me. I had to fight to be where I am in life today from many challenges, and for that I am a strong independent person. I’m a hard worker and aim to be a dedicated person in everything I do. Thus a queen in my own sense of the meaning, but not so much so that I put myself above anyone else. As with snow that falls to the ground I myself am on the level of everyone and everything else. I hope you enjoy the photos featured
AND
STYLE Devin Mazza Photography and Shannon Hightower Hair Stylist MODEL: BRAD CLARK
Photography : Levent Eryilmaz MAze Photography MUAH & Style: Arlene Orlando Model: Brittney Copano
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A Daughter uses fashion to fight for her mother’s life model Shyla Robson Mua Annie Patrick Designer Jealousy Jane Couture Photographer Sherman OrendorF
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model Shyla Robson Mua Annie Patrick Designer Jealousy Jane Couture Photographer Sherman OrendorF
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Divulgemag.tumblr.com pg32
JelousyJane Couture designer, Sheila Ferguson, creates one of a kind avant garde red carpet gowns, wedding gowns, high-fashion costumes, swimwear, lingerie and friday night dresses. Sheila Ferguson founded JealousyJane Couture 5 years ago. Her long standing artistic talents have taken her on a journey as an artist that is constantly evolving. She says, “My mother says I was born with a crayon in my hand. Art was my focus all through school, including in college. I majored in Studio Art and Creative Writing at Indiana University. I initially thought I would be a painting professor but life took me in a different direction. My mother made most of my clothing as a child and as a young adult I began making clothing and costumes for myself. People started taking notice and asked me to make costumes for them for Halloween, and now it has evolved into a full time career where I offer High Fashion gowns and dresses, unique swimwear, boudoir, bridal and high end costuming.�
“My first runway show was over 5 years ago. I sent in a submission to a runway show in Bloomington Indiana and I was accepted to show one design. After the event, I remember tearing up thinking that it was the ceiling of my career as an artist. Thankfully I was mistaken. Since then I have done over 40 runways and gallery exhibits. I’m internationally published in the United Kingdom, Canada, and published in several U.S. based magazines as well. This year alone, JealousyJane Couture has been published over 10 times and counting!” “I have a hard time sticking to JUST design, despite it being my focus. I’ve expanded JealousyJane to also offer photography of all different types to my clients ranging from family style sessions to model portfolio building and boudoir and weddings. I also offer underwater photography and HD video footage. We now have two photographers on staff to meet any needs. This is great for people who want multiple photographers to capture events like weddings.” JealousyJane offers hair and makeup services to accompany photography sessions and can be contacted for these services for your special events also. We now offer airbrush makeup services for photo shoots, weddings, and more. We also offer other services such as model training and coaching. JealousyJane Couture and staff are well seasoned in this area. We offer an annual Runway training seminar, and also private lessons/critiques to help models develop in a professional manner.
URBEX Jewelry: Living Pearls MUAH: Nadieh de Zwaan model: Anita van der Berg Photographer: Alex Spinder EDITOR TARERUS MOORE GRAPIC FOREVER FRESH ENT.
GLAMOUR This brickworks factory has not been used for 15 years. The windows are broken, the roof is leaking, trees are growing on the roof and when it comes to shining a light amidst this wreckage Models myrthe and anita are living pearls
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The shoot started out as a conversation between Christel and me, Thinking up some theme for a cooperation. Looking through her previous Material, I saw that she hadn’t done an urbex-theme, so I started Looking for a usable location. I love the contrast of the luxurious Pearl jewelry and the soft skin of the models against the raw, Decaying walls of the location. As the team would consist of at least Four people and some valuable jewelry, it was clear from the start That illegal entry (as is the case in many urbex-shoots) would not be A great idea. Luck brought a abandoned brickworks on our path. The custodian of the Location was quickly persuaded, so we could start planning. A call for Team was placed on the Online media and a great make-up artist and Two wonderful models were chosen. Winter was approaching, but normally early December is not that cold In The Netherlands. This time though, at exactly and only that Saturday, the weather-gods decided to send snow and cold wind towards Us. The forecast was temperatures around freezing. What I did not Expect was the determination of the whole team and especially the Models. One of the models even toke a two hour bus and train ride in That harsh weather to join in. At the location we had to make the best of it. Preparing and changing In a shed with only minimal heating, working in shacks open to the , Shooting in a dark barn. Respect for the result the team Achieved, gratitude for the tough models that braved the elements. They were unbelievable, they are great. LOCATION: NEATHERLANDS Jewelry: Living Pearls MUAH: Nadieh de Zwaan model: Myrthe Franke Photographer: Alex Spinder
#LIVING
DIVULGE MAGAZINE pg 36
PEARLS
Jewelry: Living Pearls MUAH: Nadieh de Zwaan model: Myrthe Franke Photographer: Alex Spinde
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Jewelry: Living Pearls MUAH: Nadieh de Zwaan model: Anita van der Berg Photographer: Alex Spinder
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Jewelry: Living Pearls MUAH: Nadieh de Zwaan model: Anita van der Berg model Myrthe Franke Photographer: Alex Spinde DIVULGE MAGAZINE
PHOTO SHOOT PHOTOGRAPHY JAMIL HAMMADI
EDITOR TARERUSMOORE
MEET CHARLOTTE VANQUISH THE NUDE ENTHUIEST , SELF-DETERMINDED, PHOTOGRAPHRER, INTERNATIONAL MODEL/ARTIST, WITH A FRENCH ACCENT WELL BECAUSE SHE’S FRENCH AND DID WE MENTION SHE’S SUPER HOT!!!! IS WOMEN OF MANY TALNETS, MORE THEN MOST MEN CAN HANDLE. FROM TOULOUSE, FRANCE THE FORTH LARGEST CITY IN METROPOLITIAN IN FRANCE. CHARLOTTOE IS NOT LIKE MOST WOMEN SHE ENJOYS THE SIMPLE THINGS IN LIFE THING LIKE TRAVALING ,SUN BATHING ,SPORTS AND MOIVES.,SHE’S WHAT MOST MEN GO GAGA OVER AND WHERE ABOUT TO DIVULGE ALL THE INFOMATION WE CAN IN A ONE-ON-ONE INTERVIEW GET YOUR NOTE BOOKS OUT FELLAS.
DIVULGE GIRLS CHARLOTTE VANQUISH
Pg 47 WWW.DIVULGEG.COM
photographer : Fanny dussol make up : Tiffany T. make up model charlotte vanquish LEFT /RIGHT
DIVULGEMAG.COM
“I like the nude photography, because it clears the femininity of the woman.�
PHOTOGRAPHER lénaic sanz MUA LUXY KITCHER MODEL: CHARLOTTE VANQUISH-
Pg 50 DIVULGEMAGAZINE
“I LOVE CHEESE” CHARLOTTE VANQUISH-
It’s been a long fucking day and im tired i’ve been going back and forward in a one-on-one via Facebook Sending in box message of heat’s smilley faces emoji and lol’s and boy was it worth it you know it’s not Everyday you get to talk to a women everyday about weather or not if wearing underwear or how she like to have sex without being slapped in the face but, luckily for me im interview one hottest French models well the French models to grace the cover of our Magazine for 2015 JAN COVER GIRLS CHARLOTTE VANQUISH And she so laid back most men would probably kill no the attention of this beautiful young lady and we got her at full attention. 1 What are your three favorite Cd’s? Michael Jackson Bob Marley and Rhianna 2 What your favorite sex position? It’s a secret 3 Tell us about your life growing up and what inspired you to model? My passion is photography, Model brings a lot to be self I love the photo to it clears! Femininity 4 What do you look for in a photographer? A photographer I want a signature, rendering, Artist be especially lingerie and naked 5 How do you stay fit? I play sports, especially swimming and weight training 6 You seem so confident and fit in your photos were does that come from? I play a lot a character, I try to clear things transcribe a story in my own picture can be 7 What would you tell new fresh models coming into the industry? It is especially necessary to model passion! Never accept any contract! And do not force it will show on the photos, be natural is best 8 How does it feel to be a Divulge girl and what does it mean to you? I was pleased, I am very pleased to be the French of your magazine! I am honored 9 Do you judge yourself more since you a model? Ha ha so much! Photos of others are judged, we like it or not, there is criticism, but in a good hand 10 How did you prepare for this cover shoot? We worked for that coverage really looks like me, especially since I match my new haircut hahaha 11 How do you feel about the controversy of the size 0 debate in the industry ? you have to take each person as they are, we have a physical but not reinforcement many other quality, we are surrounded by people who watch a lot of time it’s embarrassing 12 What are guilty pleasures food wise? I love cheese haahah 13 What beauty tips do you swear by? Keeping yourself not even aesthetic ca destroyed our physical surgery, selfcare and very important creme, skin care 14 do French women really liked wearing no underwear? It is an idea received! You make me laugh, it bears very often even at the beach! hahahaha we love beautiful clothes as I have a good package
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Photographer : Rémi martinez
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DIVULGE GIRLS FRANCE -CHARLOTTE VANQUISH-
IN LIVNING COLOR Designer: Carmichael Byfield (House of Byfield) Photographer Hans Bolten (hansboltenfotografie) Models: Charelle van Dalm & Emanuel Goncalves Make-up & hair: Carla Stroijckens (makeup4u)
Originally from New York Carmichael Byfield had lived , since 2008, in the Netherlands, where his passion for designing men’s clothes returned. Ad an early age Carmichael already got inspired by designers like, Donna Karan, Nicole Miller, David Paulus, Ted Lapidus and Versace. & Franco Moschino who in 1994 he produced flower-printed menswear what really gave him more inspiration to follow their footsteps. After taken part in designers training in Jamaica and new York, his designer’s hand started itching again when he came to the Netherlands. In 2011 Carmichael started designing for himself and started his own brand House of Byfield. Carmichael mostly works with light fabrics in asymmetrical layers, so it falls beautiful and natural on the body. His “daywear suits” are for men who dare to dress well and still aren’t afraid to use color
DIVULEMAG.COM p55 Designer: Carmichael Byfield Photographer Hans Bolten Models: Charelle van Dalm & Emanuel Make-up & hair: Carla Stroijckens
Model Charelle, 21 years from the Netherlands. Modeling is her passion! If she stands in front of the camera she feels a completely different person and she enjoys every second of it. Before she started her modeling career she followed a higher tourist and recreational education and then a accelerated marketing training. Charelle is very driven to achieve her goals! One of the most important people in my life is her mother, she has supported me through thick and thin and I love her unconditionally. Model Emanuel, 26 year and from the Netherlans as well. He he studied economics and then went for his master’s in business. He will finish this next year. He is also active in a lot of dancing in clubs bookings throughout the Netherlands and Belgium. Occasionally is approached by photographers who want to work with him for portfolio shoots. So he is slowly getting better at this and it is fun to do, but so far, not as a professional model.
Designer: Carmichael Byfield Photographer Hans Bolten Models: Charelle van Dalm & Emanuel Make-up & hair: Carla Stroijckens www.DIVULGEMAG.COM pg57
In 2011 Carmichael started designing for himself and started his own brand House of Byfield. Carmichael mostly works with light fabrics in asymmetrical layers, so it falls beautyfully and natural on the body. His “daywear suits” are for men who dare to dress well and still aren’t afraid to use color Carmichael Byfield is an innovative designer from Jamaica with tremendous potential. After having lived in New York he moved to the Netherlands. In the beginning it was pretty hard for him to show Dutch people see that he is not one of the, as he calls, ‘uneducated and unwanted-Jamaicans’. Carmichael does not like the none progressive Jamaicans and that is why prefers to be an invisible bee that can sting all people who are lazy. That is why he sometimes can become very frustrated and even feel like punching people while off course knowing that this is impossible. Now you might think Carmichael is a bad boy however is in fact the opposite of that. He is a very honest, nice and committed person. The worst thing in the world for him is saying ‘no’ to people. And he loves to wake up to a brand new day. Carmichael is even a little crazy. But crazy in a good way. He is addicted to music, fabrics and cologne. And that is the reason that he does not only have cologne in the bathroom, but also keeps some cologne on his nightstand. And now I will even tell you a little secret: when Carmichael is home alone, he is always naked. So now I have told you about his ‘bad’ sides, his good sides and his kind crazy sides. Of course I also want to tell you something about Carmichael as a designer. Carmichael is now living the dream which he had since he was a kid: the dream of being a designer. He is the proud owner of ‘House of Byfield’. A beautiful, discreet and elegant brand with an eye for detail and a sportive touch. So now this Jamaican boy is unstoppable. Even though he knows there might be unspoken criticism about him as a designer he is thankful for not yet being confronted with that. We personally belief there is no reason to criticize such a great designer.
STAYING IN SHAPE IN 2015 “The Top 5 Best Exercises”
Impossible mission of saving unique fragile world (Free Indie Games at Playdot.co) Secret Weapons to Get Stunningly Fit by Frederic Patenau
MODEL Sharon Burke
What if I told you that you could get in the best shape of your life even if you didn’t have time to exercise, even if you were busy, and even if you didn’t know where to start? I’m talking about developing an enviable physique, whether it means increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms. There are tons of exercises that can give you results, but if you want those results fast, why not focus on the very best exercises - the “secret weapons”? Although these exercises are well-known, you might not have realized their importance or how to incorporate them into your routine - until today. #1 Squats: The squat is one of the most basic all-around fitness exercises that you can do, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. There are many different types of squat. For an intense workout in 5 minutes a day, I suggest trying the squat-based Lightning Speed Fitness Program, from Roger Haeske, click here for a free report. No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats such as in Roger’s Lightning Speed Fitness Program. #2 Pushups: This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core). The key with pushups is to incorporate different kinds of pushups into one routine. If you cannot do a standard “man” pushup, start with the “girl” version on your knees. Then work your way toward doing regular pushups. EVOLUTION OF THE PUSHUP: #1 Wall pushup: Stand facing a wall. The farther your feet are from the wall, the harder it will be. Lean in toward the wall. #2 Counter Pushup: Pushup leaning from the edge of a counter. #3 Knee Pushup: the standard “girl” pushup on your knees #4 Feet Elevated: you’ve now reached the regular pushup level, congratulations! Other pushups that rule: Wide Hands - place hands on the floor at a greater distance apart (past the shoulders). This works even more back muscles. Close Hands - Place hands on the floor closer to each other (maybe a foot apart or less). Very difficult. Feet Elevated - Place your feet on a chair or other object and push up from the ground. More difficult. Handstand Pushup - This is my favorite pushup EVER and the ultimate exercise to build strong shoulders. If you’re a man, you need to be able to do this one. Go to a handstand, your feet against the wall, then lower your head to the floor and push up. If you can do a few of those, you’re good. To help you succeed in mastering this pushup, you can first use your toes to help you “crawl” the wall, or have a friend hold your feet and help you through it. At first, your goal should be to simply stay in a handstand with your feet facing the wall.
#3 Walking or Running Hills: You want extreme health, a fit body and a healthy heart? Try walking or running up hills. This is one of the best exercises for overall fitness. So go find hills in your area, and dare to walk the hell out of them! #4 Pullups & Chinups: Many women lack upper body strength. Unfortunately, this can lead to injuries and lack of ability, as many common movements such as lifting a box (or a child!) require strong upper body muscles. It’s wise for all women to strengthen these muscles by working on the two best exercises for them: pushups and pullups. Just because pullups and chinups are hard, it doesn’t mean women can’t do them! In fact, you *should* be able to lift your own body with your arms. In nature, this sort of movement is very basic and in fact a matter of survival. And for men, the benefits of pullups and chinups cannot be emphasized enough: you will build a strong back and enviably muscular arms. For women, I would set a goal to do at least 1 complete pullup and 2 complete chinups, with a future “ultimate” goal to do at least 3 pullups and 5 chinups. To get started, use the assisted pullup machines at the gym, or follow the following routine: 1. Hang for 30 seconds or as long as possible in the position of having pulled your body up all the way from a bar. You can use a chair to get in that position. When you feel you can’t hold yourself any longer, lower gently in a
slow and controlled manner. Do this 5 times. 2. Get on a chair and check out what kind of a bend you need in your arms before you can successfully pull yourself up. Then do it five times from there. Improve from there. 3. Hang from a bar and see how far you can pull yourself up 5 times in a row. Do these three exercises 2-3 times a week and make sure to warm up properly beforehand (by doing some jumping jacks for a few minutes, for example). For men, a good benchmark for strength would be to be able to do a few series of 5 pullups with 10% of your weight attached to your body (as extra weight). #5 The Plank: This is a powerful isolation move used in “Pilates and Yoga and it works the abs, back, arms and legs as well as your internal abdominal muscles, which is your core strength! To do it, lie face down on mat with your elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold on in there for 30-60 seconds and repeat as many times as you can. Start by doing the plank on your knees and gradually work your way up. So there you have it, 5 powerful exercises that *everyone*, man or woman, should include in their routine for functional fitness and strength. Now, get started and tell me about it! “Frederic Patenaude, is the author of the best-selling e-book “The Raw Secrets”. He is currently giving away free access to his private library of over 100 exclusive articles along with a subscription to his newsletter Pure Health & Nutrition. Visit http://www.fredericpatenaude.com while charter subscriptions last.
Model: Daria Rahimian Photographer: John (Bullet) Collin
FRESH FACES MODEL BOOTCAMP©