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Welcome To Inside FitnessWelcome to Inside Fitness. We would like to bring to you information on fitness training and nutrition from some of the best of the best in the fitness world. We will feature new fitness pros every two weeks. Enjoy!!! Join our Fitness Supplement Discount Updates to receive updates on the latest and greatest supplements to come out and we have them at or under wholesale. Just go to the nav bar to your left and you will see the white opt-in form, enter your name, e-mail, and click on subscribe, thats it you will receive e-zines from Muscle-4Life-Nutrition.com where you will save on all supplements.
Kai Green wins 2009 Arnold Classic 2009 Arnold Classic Bodybuilding Results 1 - Kai Greene [USA] $130,000 + $20,000 watch 2 - Victor Martinez [Dominican Republic/USA] $75,000 3 - Branch Warren [USA] $50,000 4 - Toney Freeman [USA] $30,000 5 - Silvio Samuel [Spain/Nigeria] $15,000 6 - Moe El Moussouwi [New Zealand] - $10,000 7 - Dennis James [USA/Germany] 8 - Sergey Shelstov [Russia] 9 - Johnnie Jackson [USA] 10 -Ronny Rockel [Germany] 11 - Gustavo Badell [Venezuela/Puerto Rico] 12 - Ahmad Haidar [Lebanon] 13 - Marcus Haley [USA] [All prize monies listed in US currency] Most Muscular Award - Branch Warren
10th place - Dave Ostlund 9th place - Oleksander Pekanov 8th place - Ervin Katona 7th place -Andrus Murumets 6th place - Brian Siders 5th place - Phil Pfister 4th place - Vidas Blekaitas 3rd place - Travis Ortmayer 2nd place - Mikhail Koklyaev 1st place - Derek Poundstone Heaviest deadlift men - Brad Gillingham 881 lbs Heaviest deadlift women - Priscilla Ribic 540 lbs Men’s pound for pound results * 5th - Pat Benningan "WINNER OF THE 2008 MR.OLYMPIA” DEXTER JACKSON WINS THE MR. OLYMPIA 2008 CONGRATULATIONS FROM ALL THE STAFF AT MUSCLE-4LIFE-NUTRITION.COM"2008 MR.OLYMPIA RESULTS"1. Dexter JACKSON 2. Jay CUTLER 3. Phil HEATH 4. Dennis WOLF 5. Toney FREEMAN 6. Melvin ANTHONY Ava Cowan I want to introduce you to Ava Cowan who presently holds the Ms. Figure America World Championship. She truly is a rising star in the fitness world. Introducing Ms. Figure America World Champion Ava Cowan Hi Everyone, and thanks for stopping by. This year has really been amazing so far. I really began modeling just by chance. A friend of mine was booking some promotional jobs and needed to do a photoshoot. Those pictures were great and I decided to post them on One Model Place(151459). The response was good and so I decided to shoot some more, and here I am. The best part is that I am having a great time, and have found a new hobby. I am also a certified personal trainer NSCA-CPT, and a part time college student. So in between writing papers, the stairmaster, and surfing the Web, I am bring new images to you. www.Babewarehouse.com www.Elitewebmodels.com www.Floridabikinis.com www.FitnessModelsMagazine.com www.UltimateFitWoman.com August 3, 2005-Daily Feature on www.93x.com Thank you for your support, Ava Cowan Fitness Model, Competitor History: Miss Bikini Universe 2005 1st Runner-up.Future: 2005 NPC Figure Southern States Aug 5, 2005
Career Highlights: I am really just starting my fitness career. I am booking quite a few jobs now, and am planning for a diverse career ahead. Sports/ athletics: Gymnast 15 years. Former California State Champion All-Around.
Bodybuilding: Just building my body in the gym:)
Figure: August, 5 2005 first show FLORIDA JOBS: *www.FloridaBikinis.com *Sexy in Miami Catalog April, 2005 *Reduce Fat Fast Television Commercial TITLES: Ms. Bikini Universe 1st Runner-up Miami Beach, Florida 2005 Former Junior Miss Sacramento Miss Hawaiian Tropic Los Angeles Miss Venus InternationalLos Angeles Miss Venus International Most Photogenic Winner Miss Venus International Top 10 Finalist Miss Tecate Lite Ixtapa, Mexico Winner Budweiser Ring Girl Finalist TELEVISION: Boy's Town National Hotline Nightstand Guest Star Rude Awakening Guest Star Baywatch Featured Extra MODELING FEATURES INTERNET: www.Bodyrockinmodels.com Featured Model July 2005 www.UltimateFitwoman.com Model Success Feature www.TheSportsCritic.com Critic's Choice! www.monthlyhottie.com July 2005 Monthly Hottie www.CarolinaModelProject.com Internet Supermodel Feature www.BrianX.com Miss March 2005 Diva www.BikiniXtreme.com Past Feature www.Babewarehouse.com www.93x.com Featured Model on August 3, 2005 Print: PRINT:*Gamma-O Natural Testosterone Booster Ad (coming soon)*BSN product catalog*Planet Muscle Fitness Section*Mossimo Eyewear*Jergen's Soap Puerto Rico*Flirt Catalogue*Bench Warmer Trading CardsCalendar Cover*Miller Genuine Draft Poster Mexico*Sport Scene Magazine*Playboy Magazine Baywatch's"Best Buns on the Beach"
What makes a great fitness model? A solid work ethic, a great attitude and an exercise science knowledge base. What are the secrets to become a fitness model? There are no secrets. Work hard and train hard. Also, remain feminine and be a great business person. The industry is so small and having a good reputation is so very important.
What did you do to become a model? I put some pictures up on www.onemodelplace.com and started to market myself on the Internet. Anything that is related to Ava Cowan has been created only since Jan. 15, 2005. That is the day I put up a profile, and here we are now.:)
What are the benefits to being a fitness model? You are forced to look great year round. And hopefully you can meet other fit people in the industry.
What is your favorite things about being a fitness model? Traveling and sharing my story about my life and how important it is to remain fit. The sense of accomplishment it can bring is unmatched.
How do you stay beautiful? No drinking alcohol (no never.. not a sip) no smoking, and peace in my heart.
How do you stay fit, do you have a personal trainer, chef, work out, what do you do? I am a certified personal trainer NSCA-CPT. I also went to the Fitness Institute in Boca Raton and graduated. I train 5-6 days a week. Weight training, and cardio.
How do you keep you skin healthy and fresh looking? I take an assortment of supplements that I get from the health food store. I drink a lot of water, and I like to smile as often as possible.
What do you believe is good health and fitness? Doing the little things that can really make a difference in your health. Watch out for saturated fats, exercise the heart muscle and the muscles that support you and your precious organs. Try to eat just a little bit healthier, and probably just a bit less. Lower body fat has been proven to keep you alive longer.
Do you prefer to tan or use tanning lotion? I do both. I will tan once a week, then spray on the rest.
First Interest In Fitness/Bodybuilding When I saw Davana Medina as Ms. Figure Olympia, the light went on...I loved the way she looked, and her physique inspires me.
Goal Within The modeling Fitness Industry I would love to work with a supplement company and continue to compete. I want to work in print, television and possibly write for an advice column.
Life Goals To get my MSW. Dreams To meet someone that has the same passion for a healthy lifestyle. The road is very narrow when you take the higher road. I want to work with kids, in some capacity, to ease the burdens that some children are faced with. I want to make a difference in the lives of the people that I love. What is your Pre-contest Diet : I am on it right now...grrr..2 days protein and vegetables only, one day carbs. No protein powders ..only real food. Breakfast: Usually...6 eggs, one yolk the rest whites. Oats, some fruit. snacks: chicken-fish-or steak depending on where I am in the diet and how I look..kiwi, vegetables. lunch: No fruit..some brown rice and chicken dinner: Fish- broccoli w/ some olive oil or flax seed oil Supplements you use Glutamine and a multivitamin What is your Regular Diet, same? No way...I have more carbs and some sodium in my diet. Breakfast: Oatmeal- protein shake..low sodium whey protein snacks: Rice cakes, peanut butter, an apple lunch: white meat Chicken burrito- made with a low fat wrap, salsa, lettuce dinner: Some protein, and steamed veggies Below is the IronMan photo shoot Ava was in for the September issue of IronMan magazine. To read and see more a Ava get your issue today. Muscle-4Life-Nutrition.com is offering a free issue with a purchase of $75.00 or more.
Contest Work Out Routine: I am just winging it, trying to hit all body parts, and hit some cardio. No planned routine yet, I am still trying to dial that in. Off season work out routine: 5 minute warm-up, split a push with a pull exercise, or just one body part then 50 minutes of cardio. I never keep the same routine, not week to week, I always change either the duration, the intensity or the frequency.
Favorites Favorite body part to work: Back..love the pump Ideal vacation: some place tropical...Tahiti Least favorite food Eggs- cooked vegetables Ideal Man: He has to be hot...lol Tall dark, educated, well versed, funny, caring, trustworthy, and a health nut like myself. Did I mention Hot??:) Relationship Status: single Personality: silly, tenacious, sarcastic, sweet, loving, depends on who I am with. Things I hate: Smoking, drunks, liars, players, and negative people Things I love My life, my dad, my cat, my story and where I am now in my life. Favorite animals: Cats, monkeys, dogs...all animals!! Favorite food: Gourmet pizza Favorite movie: Like Water For Chocolate Favorite shoes: classic black stiletto with a silver heel Workout wear: sports bra, and workout pants.. basic and comfortable. Favorite Spots Team: NY Yankees Favorite thing to do: laugh Favorite diet food: steamed chicken and Chinese vegetables Favorite music: House Music- then Hip Hop Bits and Pieces: I swear I saw Reese's Pieces lol Turn-ons: I love beautiful men with sculpted bodies. I live for it! Favorite Dessert: New York Super Fudge Chunk ice cream Favorite Nutritional Supplements, why: none yet.. haven't tried too many.. I am open. Favorite Cardio Work out, why: Stairmaster.. great glutes! Favorite Cardio Equipment, why: Step mill, step every second step.. and watch your transformation. Favorite exercise equipment, why: Free Motion. Almost the whole body can be trained from this machine. Favorite Exercise, why: Squats. Because it makes tears come to my eyes.
Special Skills: Dance, personal trainer, actress, spokesmodel, nutrition educator Mai Tran
I’ve been training for about almost 10 years now and during that time, I’ve tried many approaches to dieting. And during that time I’ve learned and realized a very important lesson: different diets work differently for different people. There is no such thing as a “one size fits all” diet. I know what works for me, not for anyone else. And this is true for everyone. One of the most important things you can learn is to know your body, understand what works for you as an individual. It’s basically a process of trial and error. It took me many years of experimenting before I found the right diet for me. I basically follow a modified 40:30:30 diet (protein:carbs:fat) with more protein than carbs. Everyday, these ratios changed slightly. I don’t like to follow a certain ratio too strictly. By keeping my diet variable, my body doesn’t have a chance to adjust. Understanding my genetic limits, I know what I can get by with what I can eat and what I can’t.
Bingeing I definitely have a sweet tooth and have a soft spot for candy. My body craves sugar but I also know that sugar makes me chunky. Once again, consistency is the name of the game. I eat “clean” about 75% of the time. Since this can be really tough, I give myself little breaks here and there. DO NOT be afraid to splurge once a week, maybe on the weekend, and eat something sinful. It will help keep you honest for the rest of the week. Not only that, it will help prevent your body from falling into a regular pattern. Water
In order to stay in tip top condition, proper hydration is definitely required. Water is an ABSOLUTE MUST! For me, I drink about a gallon and a half of water a day. It does not matter where I am, I always have water handy and nearby—I keep it next to my bed so that I can drink from it in the middle of the night. I have bottles in my car, and in my gym bag. Basically wherever I am, I have water!
Supplements
Supplements can definitely make a big difference. I would strongly suggest it for people who are serious about sticking to a weight-loss program. Go with what you feel comfortable with. MuscleTech has an effective formula called
HydroxyCut,
which works better for women because it doesn’t have ephedra in it. Remember, stick to a program for at least six weeks. Do the cardio. Hit the weights. Be consistent and fat burners will work even faster. In addition to these fat burners, I also use plenty of whey protein and a good
multivitamin.
In terms of snacks, my favorite is the Joy Ride Bar from Designer. This bar packs a lot of protein, little carbs, and a little fat. For women who want a little more lean mass, I’d also recommend Creatine Chews. It has plenty of creatine and tastes like candy.
Nutrional Habits Below are a few basic principles I incorporate into my daily nutritional plan. 1)Eat every three hours.
2)Drink one gallon of water per day.
3)Cheat Meal once a week.
4)Limit intake of fats from butter/margarine, mayonnaise, cooking oils, lard, red meat, whole eggs, whole/low-fat milk, cheese, and nuts.
5)Limit intake of refined carbohydrates like bread, bagels, rice, rice cakes, pasta, baked goods, etc.
Protein Sources: egg whites, skinless chicken breast, skinless turkey breast, fresh fish, tuna in water.
Carbohydrate Sources :
Fat Sources: flaxseed oil, olive oil, natural peanut butter, and almonds. 1 of 2 pages
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