The female and male body can be trained the same… Yes… we lift heavy… just like guys. But: There is huge difference between genders if it comes to hormones, physiology, metabolism and body structure as well as the psychological effects.   Women are more insulin sensitive Hormones in women fluctuate depending on their cycle Women’s […]

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When sticking to the plan in the gym, this will actually affect the way your brain exercises in other areas of your life. I always preach that the fitness lifestyle changed my whole life…. It really did. Researchers found that a healthier lifestyle increases the executive function in the brain. Sticking to the fitness lifestyle […]

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As the name implies, this limits the consumption of carbohydrates until later in the day. Carbs are what makes muscles and fat cells grow, most of the time both, fat and muscle. But, when you pay attention to the timing of carbohydrate consumption, you can control what tissue does grow. The body sensitivity to insulin […]

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Teamwork is the secret that makes common people achieve uncommon results. Bodybuilding TEAM? Bodybuilding is a single sport. You are the one eating the foods, the one putting in the work at the gym, the one that practices the posing and the one picking your suit etc. Bodybuilding is a selfish sport, the main concern […]

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Competition season is upon us. I put together a list for every competitor so that you don’t forget what to do:   Register for the Show: Decide for a show date. Decide on what class (Open is for anyone your height, Novice is for people NOT nationally qualified and True Novice is someone that’s never […]

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1 — High reps light/weight?   What I recommend to people starting to lift – whether guy or girl is to stay at a rep range of 12-15 reps in order to get used to the movements first. Even though using a lighter weight, make sure you challenge yourself. Once you get more advanced, do […]

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These two are related, but not the same… Physique competitions are up and coming, Especially the bikini division keeps growing and growing. I think it’s amazing and I truly love that the popularity of “my” sport is increasing. But: It’s extremely crucial to understand what you are getting yourself into before making the decision to […]

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You’re trying to get shredded for summer? Struggling with weight or fat loss? Since I am currently in preparation of an upcoming show, trying to lean out, here a few tips on how to get to your goal.   Fatburners Taking a fat burner will assist you to get to where you want to be. […]

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Right after Thanksgiving, the Superbowl Sunday is the second largest food consumption of the year… Enjoy the day of football but don’t splurge. EAT SMART. 1) Sweet Potato Fries Instead of normal fries, boil sweet potatoes until tender. Then, cut them into thin fries. In order to reduce fat intake, spray a pan with PAM […]

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