Category Archives: fitness

Featuring: 2-in-1 Oxygen Concentrator and Sports Bottle

Introducing: the first ever bottle that saturates water with OXYGEN! This amazing product is tailor-made for people leading an active life. If you are interested in finding out more about it, you can check out the link on Indiegogo and you may just be one of the first people who gets to own one.

Oxygenated water is saturated with extra oxygen. When you consume it more regularly, it improves your productivity, removes toxins, removes wastes and helps to decrease the negative consequences of living an unbalanced lifestyle.

It’s great for people who are very active or who work labourous jobs. It’s also great for both younger children and the elderly.

Oxygenated water supplies body cells with more oxygen and improves your metabolism. As a result, you will be able to see better results from your workouts.

Water in mountain springs and streams is believed to contain far more oxygen than tap water, being so to speak natural oxygenated water. People in mountain valleys may live longer because they drink this water.

There are many benefits to consuming Oxygenated water, some of which include:


  • It prevents hypoxia and anoxia
  • It improves metabolism
  • It removes toxins and wastes
  • It improves brain function
  • It prevents the lack of fruit-sugar in blood
  • It helps to regenerate skin sores and heal wounds and injuries
  • It improves performance of the gastrointestinal tract
  • It improves the immune system
  • It heightens potency
  • It inhibits the process of aging
  • It improves sleep
  • It facilitates recovery after strenuous physical work
  • It decreases lactic acid build-up in the muscles and relieves pain
  • It improves stamina
  • It contributes to weight loss
  • It improves your vital tonus and, as a result, your mood


Imagine getting all these benefits from owning a water bottle that Oxygenates the water. That’s absolutely amazing and is definitely a must-have for any health fanatic.

Introducing Feature Model and TV Host: Vendella Sonia

We are thrilled to introduce you to Vendella Sonia! She is a stunning model who is taking the industry by storm.  The quality of her work is outstanding and she has an amazing look. Not only is she gorgeous, but she is also in fantastic shape.   Vendella Vendella is originally from Stockholm, Sweden and  now currently resides in Vancouver, BC, Canada. She is also an actress and TV host.


Vendella is an extremely diverse model and has modeled everything from bridal to lingerie and swimwear, to fitness and glamour as well as high fashion editorials.


Vendella has appeared in national magazines such as Wedding Bells and Rosebud as well as numerous calendars and print campaigns.


She truly takes her motto of never believing in limitations to a whole new level. Vendella has recently been cast as one of the lead characters in the highly anticipated movie “The night before the morning after” shooting this September 2013.

Vendella has only been modeling and acting for just over a year and has already become one of the most sought after models in Vancouver.


Check out Vendella hosting VCC Fashion on Novus TV 🙂

We wish her continued success in the industry for many years to come! You can also check out more of her work on Model Mayhem.

Guest Post: 3 Easy Ways to Achieve Weight Loss By Targeting Body Fat

It is a lot easier to put on weight than it is to get rid of it; however, anyone who has the willpower and determination to get in shape can do so. Following are three simple tips that will help you target and eliminate unwanted body fat and get in shape.

Weight Loss Pills and Supplements

If you want to shed pounds fairly quickly, then using weight loss pills can be a good idea. These pills help to reduce your appetite while giving your body the energy it needs to go through the day. However, weight loss pills are not a permanent cure to obesity. These pills should only be for a limited time period and should not take the place of maintaining a balanced, healthy diet.

It is also a good idea to take Vitamin D supplements. A team of American and European researchers has recently found that a lack of Vitamin D can, over time, lead to obesity. If you are not able to get the Vitamin D you need naturally (by spending plenty of time outside in the sun) then you should take supplements. Unlike weight loss supplements, Vitamin D and other vitamins and minerals can be taken on a daily basis.

Eating Right

If you weigh more than you should, then you will probably need to make some drastic changes to your diet. Avoid processed foods, oily foods and junk foods, along with red meat and alcoholic beverages. Instead, stick to eating healthy, low fat foods such as whole grains, white meats, legumes and plenty of fruits and vegetables.

It is important to not go on a starvation diet. If you stop eating, your body will retain fat and slow the metabolism automatically because it thinks that you may be in danger of starvation. Eat three square meals a day and be sure you are getting plenty of food at each meal. You can also have several snacks throughout the day, as long as these are healthy, low fat foods such as fruits, vegetables, protein milkshakes, etc.

Exercise Tips and How To’s

Your body needs exercise, even if you are not overweight. Exercise speeds up the metabolism, boosts your immune system, reduces stress and enables you to sleep well at night. Ideally, you should exercise an hour a day; however, if you are not able to do so, then be sure to exercise at least three times a week.

Choose a form of exercise that you enjoy, as this will make it easier for you to make the time to work out on a daily basis. All forms of exercise help the body to burn fat and, contrary to popular misconception, no one form of exercise is better than another when it comes to weight loss. As Natural News notes, the body determines where to store fat and where to shed it from.

Tried and Proven Weight Loss Tips

These simple tips for weight loss are tried and proven. They work and will help anyone to get rid of unwanted weight and keep it off permanently. While there are many quick diet fads and schemes to be found both online and offline, only natural weight loss will ensure that you are able to get in shape and stay in shape without throwing off your metabolism or causing harm to your body.


Drew Littlejohns is in partnering with athletes and others together to help them achieve their goals from weight loss to muscle building. You can find him on facebook, Google+, and Twitter

This Month’s Great Public Myth Finds!

I’m super excited that I discovered Public Myth clothing. I first found out about Public Myth on Model Mayhem completely by accident. One day, I was browsing clothing designers and Public Myth’s profile came up. Since the avatar photo was catchy, I decided to take a look and I must say that I’m very glad I did.
Designer Kerry Pollock is the driving force of the company. After having talked to Kerry a few times, I can definitely see that he has true passion for living a healthy lifestyle and for his business.
Another great thing about Public Myth is that it’s a local Vancouver company. The clothing is made with care in Vancouver using high quality threads and fabrics. 

This month’s post features a few great pieces from Public Myth.

In the two photos above, I’m wearing the Cross V Halter Top and Teaser Leggings. The bra fits great and has the right amount of support. The leggings are also a great fit. These leggings can be worn at the gym or they can be used with a “dressy” top to go out.


In the two images above, I’m wearing the Retro Booty Shorts and Teaser Sport Bra.
The sports bra fits very well. In addition to being stylish, it is comfortable and functional. The booty shorts are awesome. In addition to looking pretty cool, they are great for jogging in or going to the gym.

If you are a fitness-minded fashionista, I think that it’s definitely worth for you to take a look at Public Myth and there is a chance that you will find an awesome piece of clothing for yourself. You can also check out Public Myth on Facebook since they have fan promotions and other cool stuff on their page!


Interview with Public Myth Clothing Designer Kerry Pollock

I am thrilled to have been able to interview Kerry Pollock, the founder of Public Myth. Public Myth is a unique Vancouver-based active wear company.  Traditionally, fitness clothes were not meant to be fashionable, but Kerry’s designs are living proof that fitness clothing can be fashionable, stylish and comfortable. Kerry is passionate about fitness and it shows! Kerry is very talented and Public Myth is a great company.

AVIVA:What inspired you to start Public Myth?

KERRY POLLOCK: The lack of style in active and yoga wear, I wanted to create a line with style, attitude and rock n’ roll flare.




AVIVA: What is your favorite thing about designing clothing?

KP: When I meet someone wearing pieces from my line and they tell you how much they love it.

AVIVA: Could you tell us more about your company’s vision?

KP: To bring style into active/yoga wear while investing in ecologically sound practices, including local manufacturing in Vancouver and using eco-friendly fabrics like bamboo.

AVIVA: What do you feel sets you apart from other fitness clothing companies?

KP: The designs, I bring influences from the rest of the fashion world. Also, attention to detail including zippers, buttons, mesh panels and metallic stitching that doesn’t look like your typical yoga line. The leggings have diverse designs that can be dressed up with you favorite boots to head out on the town or throw on a pair of runners with a sports top and hit the seawall. Some of the pieces aren’t for every girl out there, but definitely for the fit and confident ones that know what they want in life.

AVIVA: What do you look for in models that you select for your shoots?

KP: I have mostly worked with models looking for industry experience and am more focusing for the future on working with models who have a natural healthy look and who choose to live a healthy lifestyle. Sometimes the look also depends on the kind of shoot I want to do, just like fashion looks always change!

AVIVA: What is your biggest influence as a designer?

KP: Rock n’ Roll, California and European Fashion.

AVIVA: What are your other passions, hobbies and interests?

KP: I’m a bit of a health nut so eating healthy is big. I’m always keeping active including the gym, mountain biking and getting my vitamin D from doing anything active in the sunshine (when it’s around).

AVIVA: Name your top three travel destinations?

KP: I work too much to travel but I love Southern California, would also like to visit Germany and Australia.

AVIVA: If you could meet any famous fitness person, who would it be?

KP: Tough question, not a big person in awe of celebrities but I have amazing respect for several rock bands that fought hard to make it big. So, on that note, I would probably pick Josh Todd of Buck Cherry just to hear some stories of the 10 + year battle they went through to make their passion for music a career. I find bands that have these stories in their music to be a big inspiration.

AVIVA: Do you have any additional comments?

KP: Live with passion!

You can also like Public Myth on FACEBOOK.The photos displayed in this blog post were copied from the Public Myth website.

P.S. I would also like to thank Kerry for the beautiful pieces that were sent to me from Public Myth. 🙂

Interview with Fitness/Commercial Photographer James Patrick

James Patrick is a highly published fitness and commercial photographer based in Tucson, Arizona. He is a very talented and passionate photographer. James takes pride in his work and his team. His work has appeared in the following magazines: Oxygen, Scottsdale Health, Fitness Plus, Max Sports & Fitness, Physique, World Physique, Las Vegas Sports & Fitness, Tucson Lifestyle, College Affair, Entrepreneur, FHM, Maxim, The New Southwest, Tucson Green Times, Model Scene, eGirls News, So Scottsdale, 944, Campus, RedBlue, Latino y Style, Perfectify, SW Style & Living, Tombstone Epitaph, Oro Valley|Marana, Top Pair, Tucson Women’s, Young Money, Teeze, theScast, Petite Styles, Mobscene, Tucson Foothills, Biz Tucson, Iron Man, Muscle & Performance, M Fitness, CitiScapes, Fit and Firm and many more. Additionally, James works as a marketing professional, website strategist, and a public speaker covering a variety of topics including photography, marketing, and business development.

I really feel that this interview with James has given me a great insight into fitness photography and fitness modeling. If you are interested in being in the industry, I think that you will find James’ responses highly useful.

AVIVA: How long have you been a photographer?
I was literally tossed into the photography industry about nine years ago. I say “tossed in” because at the time I was a journalist for a small newspaper. As I was working late one night and about to head out to interview someone for a feature story my editor tossed a camera in my hands. Apparently there were no staff photographers in the office that night and I had to play double-duty of both writer and photographer. I fell in love with it instantly. From that point I had to figure out how to actually take a quality photo. I took only one photo class in college so a large portion of my development in the industry (pardon the pun) came from interning for various photographers as well as from making a lot of mistakes and learning along the way. I spent a few years working on the editorial side as a photo editor for both a newspaper and a magazine. In that field I had to manage a small staff of photographers, divvy out projects, select images for print, post process them and so on. In my mid-20s is when I really started to push myself into the freelance editorial and commercial markets.

AVIVA: Do you pre-visualize your photos or do you put all the components together as you go?
That would completely depend on the project. With a lot of my editorial clients, I will have either a sit down meeting with the Art Director or Creative Director – or at least chat through the phone. We will discuss the project in detail regarding who or what the photos are of, what the article is about, what is important to incorporate into the images. We share inspirational images back and forth and determine what we hope to achieve during the upcoming shoot. Then during the shoot we always keep our eyes open for on-the-spot creative ideas. Often times commercial shoots are also very precise in the planning stages. Many times as a photographer bidding or proposing on a job, we have to type up a fairly detailed project approach in our bid package that we send into the client. In that we state our “creative vision” for the shoot. That is exactly why any artist, including photographers, will live and die based upon their style. Their style will get them hired just as much as their style will get them overlooked. It is not about having a style that everyone likes. It is about having a style that your key niche or target client connects with. On the flip side of things, there are times where my team and I have to play the role of photographer and creative director right on set. We had that a few nights ago were we were hired to photograph a rock band at a small concert venue. We show up and the band and their manager tells us “we are open to whatever you think will look good.” Over the new few hours, my assistant and I had to fire on all creative cylinders. It worked out beautifully and the band received a variety of creative images and setups.

AVIVA: What achievement(s) in your career are you most proud of?
That is a difficult question because I look at each project my team and I take on as an opportunity to do something new, something different and something exciting. I would say what I am most proud of is that I can do what I do for a living. That I am fortunate enough to have built such a great team to work with, that I have such fantastic clients, that I can spend endless hours building something I am truly passionate about. No award, publication cover, or big budget assignment can compare to knowing that I am doing the right thing.

AVIVA: We have heard the statement: “Success in photography is 90% business and 10% photography skill”. Do you agree or disagree and why?
I may push it as far as success is 99% business and 1% photography. A photographer needs the skills, but just being able to take great images is not nearly enough. One of my favorite authors Daniel H. Pink stated “Persistence trumps talent.” I could not believe that more. I see brilliant photographers get passed up by those who, although may not be as talented, had a little more grit and will and drive to succeed. It surprises me that more art schools are not teaching basic business courses for their students. Standard things like how to do book-keeping, how to do taxes, understanding local laws and regulations (if there are any), and most importantly – how to market yourself. Every year I am privileged to return to my alma mater to speak to college photographers on what it takes to define their brand and then how they can go about marketing that brand to build their business. If one were to look at my bookshelf, they will see a bevy of books on photography for sure. However they will see three times as many books on marketing and business. That goes back to me being insanely curious. I love to learn and marketing is a universal language that can be applied to so many ventures.

AVIVA: Which photographers (if any) inspire you?
There are two that immediately come to mind. One was a professor I had in college. He was one of the first people who gave me the opportunity to sink or swim with my abilities. Over a few years I worked alongside him and learned as much as I could from him, not necessarily about how to take a great photo, but how to develop a great professional life. Another is a fantastic commercial photographer here in town. We go to lunch fairly regularly and are able to act as a sounding board to one another – helping each other out. I am also inspired by those that work as part of my team. My lead assistant is growing a fantastic business as a photographer and it is so exciting to see his journey along the way. My production manager has developed a fantastic business for herself as well. Watching their success pushes me to improve as well.

But in full disclosure, I am actually inspired by more than just photographers. I find inspiration from great videographers, visionary directors, thought-provoking writers, captivating public speakers and more.

One thing about me is that I am endlessly curious. So I am always seeking out new avenues for inspiration and education.

AVIVA: Since many aspiring models have asked this in online modeling forums, I’m going to ask you the same question and hopefully help them out: How important is breast size as a factor in getting published in fitness magazines?
I had to give a bit of thought to this question as my original response was simply just “no” – however after thinking it through I feel it really just depends on the goals of the model. Specifically it relates to what type of market is the model attempting to pursue. I’m sure there are probably markets out there that it may matter.

When it comes to fitness, the industry I work in, augmentations can actually sometimes be a deterrent that prevents a talent from being hired. I’ve been on sets where the stylists and wardrobe manager have to ask the talent to wear clothing that hides or minimizes the size of their bust. When looked at some athletic based publications – it is very rare that you will see augmentations at all.

I am not an advocate, nor am I against augmented talents. It all really comes back to what are the talent’s goals and where do they want to market themselves towards.

AVIVA: What is your biggest pet peeve when it comes to models (ie. what are some things that models do that you feel they shouldn’t)?
Another hard question. For the most part I work with some truly amazing, driven and energetic talents. I would say the only time it becomes frustrating is when there is a lack of drive and passion behind what they are doing. If a talent shows up on set and is not loving what they do, the photographer will notice, the art director will notice, the photo editor will notice. The same can be said for when a photographer shows up without being invested into what they are doing. Making the effort to try and have every project your best project will go a long way.

AVIVA: What do you feel is the biggest mistake that new models make?
Perhaps the same mistake a lot of new photographers make. Simply being able to take great images is not enough as a model, just as it is not enough as a photographer. Starting an online profile or throwing them up on a social media channel is not enough either.

It is about doing research to learn as much as you can about the market you want to be in. It is about developing a marketable portfolio that is going to resonate with your target clients. It is about taking the endless hours it requires to build quality relationships with the decision makers for your target clients. It is about super delivering on projects. It is about always staying in touch with your clients. And it is about doing that all over and over and over again.

A good friend of mine began their career as a talent about a year and a half ago. Through that time they’ve worked relentlessly to build up their brand, market what they do, connect to the right people, build quality relationships and more. They are starting to book some high profile jobs right now and commented to me recently “I never would have imagined how much investment this takes.” And it is true. It was an investment of finances, time and emotions. They then said, “I would not change a thing.” Their success, like the success of most, is earned, not given.

AVIVA: Do you have any upcoming projects that we should be on the lookout for (if you’re allowed to talk about them)?
JP: The team and I always have a few things in the fire at once. We are in the process of launching our second season of The Pro Exposure podcast which is available for free at – there you can hear our interviews with various professionals in the talent industry sharing tips and insights on how they made their own journey.

I’m presently working with my videographer on some creative projects. We are in pre-production right now, but hope to have more details available this coming fall.

This fall I will be speaking as well as photographer at Fitness & Sports Network’s FMI 2012 conference in Los Angeles, California. At the same event I will be working with Max Sports & Fitness Magazine as we will be casting the January 2013 cover model or models at the event.

Also my lead assistant and I are launching a new site before the end of the year that will share some of our more creative projects in a different format.

AVIVA: Do you have any additional comments?
JP: Just wanted to thank you for the opportunity to share these thoughts with the readers. If they are interested they can subscribe to my blog – as I post a new article each week. Also feel free to connect with me via my Facebook page.

I would like to thank James for the interview, and I wish him continued success.

Aviva 🙂

GUEST POST: Get Your Dream Figure In 30 Days

This article was submitted by Anna. Anna loves to blog on belly fat reduction. To know more about her updates, please view How to burn belly fat.

Every one of us desires to have a well shaped and toned body. Unfortunately, not all of us are bestowed with an enviable six packed body. There are many contributors to our love handles and bulging bellies. Genes, lifestyle, eating habits all play an important part in determining your weight. This does not however mean that you have to be saddled with this extra baggage all through your life. With a bit of change in your lifestyle and eating habits, you can easily attain a dream figure. All it takes is motivation and dedicated efforts on your part. You are at an arm’s reach away from your dream figure.

1. Exercise: Exercise is the key to a dream body. Our sedentary desk jobs and hectic lifestyle has hardly left us with anytime for exercise. With the result that there is growing obesity and related diseases like high blood pressure, diabetes and heart diseases. Our body needs physical activity to enable it to perform well. Exercise speeds up your metabolism and helps in burning fat. Incorporate a 30 minute exercise regime and follow it five times a week. Once you move out from being a couch potato and start to enjoy the workouts, you will slowly but surely start to lose weight.

2. Eat healthy: Improper eating habits contribute to weight gain. If you desire to lose weight to have a fabulous body, the first step is to eat right. Keep away from refined and processed foods, carbonated beverages, high fatty foods and foods laden with sugar and salt. Include lots of fiber rich foods like fresh fruits and vegetables, whole grain foods and fat burning foods like cruciferous vegetables (broccoli, cauliflower).

3. Reduce belly fat: Belly fat makes you look saggy and unattractive. Since most of our excess fats gets stored n the abdominal region, taking steps to eliminate the belly fat will help in reducing the overall weight. Avoid alcohol and high cal foods. Perform abdominal workouts, exercises specifically intended to reduce belly fat and tone the abdominal muscles.

4. Stick to a lower carb diet: A low carb diet has been proved to be very effective in reducing weight. When you reduce the quantum of carbohydrates in your diet, there is a reduction in the calorie intake. To make up for the calorie deficit, the body starts to withdraw the reserve fats. By sticking on to a low carb diet, you will start to use up your stored fat and this meltdown will contribute to weight loss.

5. Build your muscles: if you have more muscles, you can burn fat faster. Include lot of proteins in your diet, because proteins help to build muscle. Incorporate resistance training exercises. These exercises help to build the muscle mass. More the muscles, higher will be your metabolic rate. If your metabolism is high, you can burn fat faster. Do 20 minute resistance training for 3 days a week.

Follow a good and healthy diet combined with structured exercises. You will be on a healthy weight loss schedule and you can forever maintain a fabulous body.

Interview with Model, Actress, and Stunt Performer Michelle Jeanpierre

Michelle Jeanpierre is a fitness model, actress and stunt performer based in Vancouver, British Columbia. She is originally from Victoria, BC. Michelle is an inspiration to many women because she has the drive, ambition, and the right attitude to go for her goals regardless of how difficult it may be at times. She has worked hard to get to where she is and she is showing no sign of slowing down! She is also part of a show called “Primeval”, which she booked not too long ago. On top of being super driven and goal-oriented, she is absolutely stunning!

 Michelle Jeanpierre is amazing! I am thrilled to have been able to interview her! Her answers have inspired me and they are sure to inspire you too.

Above: Michelle Jeanpierre on the cover of Natural Muscle Magazine

AVIVA: How long have you been pursuing the fitness modeling and acting industries?  
MICHELLE JEANPIERRE: I originally moved to Vancouver in 2003 to pursue a career as a professional dancer! I had been dancing for a while in the city and doing a couple of small back-up dancing jobs and casino style shows to make money, when someone approached me to come in for a stunt performer job on Scary Movie 4. I guess they needed a performer with a certain aesthetic, and at the time they couldn’t think of anyone in the industry who fit the description so someone in my network suggested me. So I went in and met with the directors and they booked me in for my very first stunt job. That was in 2004. I also worked my first fitness conventions in Las Vegas and California that year after being approached by a supplement company owner at my local gym. I didn’t start competing till 2007. I took several consecutive 1st place wins that year. Acting is an art that I’ve had the opportunity to explore throughout my stunt career. I’m currently working with a private acting coach and looking to branch out a bit more this year : )

AVIVA: Have you always wanted to be a stunt performer/actress/fitness model, or did you have other career aspirations when you were younger?
MJ: I’ve always just wanted to perform, for as long as I can remember…I grew up in Victoria BC and started in my 1st ballet class at the age of 3. And all through elementary school I danced 8 classes/week. I had my own bus pass and would catch the bus downtown after school to make it to my dance classes. I joined a dance company and we would perform all around the city at different venues and always using different sized stages etc. The scenario would always change and it taught me to quickly learn new blocking, choreography, and to hit my ever changing stage marks…all of these skills are paramount to what I’m doing in my life now. That said, I’ve got a broad spectrum of interests, but at the core of it I’ve always wanted to be a performer.

AVIVA: What achievements in your career are you most proud of?
MJ: What am I most proud of?? Hmmm…probably my perseverance. It’s not an easy life to be a performer. There are many peaks and valleys. The highs are incredibly high, and the lows are usually accounted for by the “waiting” that is involved. If I can offer some advice on this it would be this: Don’t ever spend your time “waiting” for things to happen! Be proactive, keep yourself busy, have a positive thought process, explore interests and talents and try lots of new things, and practise the things that you love doing…because the great opportunities in life will come when they come. But if you’re always waiting…they seem to take so much longer.

AVIVA: How did you get started? What was(were) your biggest challenge(s) when you were first starting out, and how did you overcome them?
MJ:  I’ve sort of answered the 1st part of this question in #1. My biggest challenge starting out was probably getting myself in front of the right people. And since you can’t just walk on to a film set and introduce yourself, I had to consistently send out my packages and try and be seen. So I would send my headshots off every month to the production offices and just HOPE that they actually made it into the right hands! I overcame that challenge by persevering. I was told from Day 1 that the stunt industry doesn’t just “let people in”. It takes on average about 5 years of pushing till you can start performing regularly. PERSEVERANCE KIDS! Don’t give up on your dreams. At times I’ve questioned some of my decisions, but I can tell you now that I’m so happy that I stuck with it. I’m actually getting to live out my dream! I’m just like anyone, it’s funny because people seem to get the idea that success is an instant thing and that it only happens to some people…what people don’t see are the years leading up to it…there are usually lots blood, sweat and tears that are exerted before success is achieved.

AVIVA: What does the average day look like for you?
MJ: There really are no average days, my schedule is constantly changing. I’ll think that I finally have a chill week coming up when I’ll get a call and BAM….gotta jump out of a moving car. But that’s what I love about it, constant change. Some people need stability, I thrive on excitement. One constant in my routine is that I train most days for an hr/day with intensity, sometimes more depending on what I’ve got coming up.

AVIVA: What piece of advice do you have for aspiring models who would like to get published?
MJ: Some advice I have for aspiring models who would like to get published is to only shoot with good photographers!!! If you’re starting out in your career, it’s worth it to find someone whose work you like and pay to have a shoot with them to get your portfolio started.

AVIVA: What are some of your upcoming projects that we should be on the lookout for?
MJ: Some upcoming projects to look out for are probably the shows I’ve worked on in the last 3 weeks. I’m appearing as Melinda Lane in the 100th episode special of the hit TV series PSYCH that is airing on USA Network. And you won’t know it’s me, but I just stunt doubled the character “Anna” on Steven Seagal’s TV series True Justice 2. And I’ve just been cast as the surfer girl (actor/stunt performer) in a feature film called Prime Evil that should be out later this year. I don’t know dates yet, but if I find out in advance I will be posting on my Facebook Public Figure Fan Page “Michelle Jeanpierre” so I invite you to LIKE my page if you’d like to keep up on these types of updates.

AVIVA: What are your favorite foods?
MJ: My fridge is generally full of clean eats. Lots of organic produce, chicken, fish, yams, oatmeal, nuts, protein powder…that sort of stuff. When I go out to eat my fave foods are anything ethnic. I love Japanese, Thai, East Indian, Mexican, Vietnamese….but my fave clean staple is definitely going out for sushi. I also love a good steak every now and then, and turkey meatballs!

AVIVA: What exercises do you enjoy the most?
MJ: These days I enjoy switching it up frequently. Truth is, I spent a few years competing and got into the habit of always lifting heavy…I loved training back, glutes/hamstrings, chest/Tri’s….let’s just say I LOVE TRAINING! But these days I’m doing a lot of body weight exercises, spin classes, and outdoor training. I am making a conscious effort to streamline my physique as this is a much more marketable look for a female in the film industry. Right now my training focus is on performance, ability, and improving my skill set. The fortunate side effect of this type of training is strong lean physique.

AVIVA: What exercises do you enjoy the most?
MJ: If you’d like to stay in contact with me and hear about my fave workouts/recipes/life/updates and general misadventures, I invite you to subscribe and contribute to my Public Figure Page on Facebook! I also write articles for various fitness publications so I will be posting tear sheets up there from time to time as well. I would also like to mention that I am the female face of Canada’s leading Mixed Martial Arts organization “AGGRESSION FIGHTING CHAMPIONSHIP“. If you are a fan MMA, I’ve attached a link to the AFC site so you can visit there to find updates on upcoming events and breaking news from the world of MMA. We’ve just undergone a major company merger so the site is currently under construction but will be up and running very soon if it’s not already. So stay tuned!
I would like to thank Michelle for this interview and I wish her all the best. 🙂

Interview with Personal Trainer Tamara Hambly

Tamara is a very experienced and knowledgeable personal trainer from Victoria BC. Before becoming a trainer, she was an actress in Los Angeles. She is very passionate about fitness as well as acting.

Between the time that I interviewed Tamara and actually got around to posting this informative interview, she has filmed a TV pilot about fitness, as well as competed in the first annual Fitlife Fall Fitness & Figure Show placing Second in her category. Well done, Tamara! I hope to see the TV pilot soon 🙂

Above: Here is Tamara looking absolutely stunning in her bathing suit on stage at the fitness show.

She is a great inspiration to many women because she knows how to live a balanced lifestyle and achieve goals.

I am thrilled to have been able to interview Tamara for this post because she is dedicated to and knowledgeable about fitness and loves what she does. This is one of my longer interviews that I have posted here, but I promise you that you will learn A LOT by reading it. I know I learned a lot, so  I am excited to share this with you.

Above: Just looking at photos of Tamara motivates me to work out more. She sets a great example.
AVIVA: How long have you been a trainer?
TAMARA HAMBLY: I’ve been a trainer for 6 years in October, so about 5 and a half I guess now.

AVIVA: Have you always wanted to be a trainer or did you have something else that you wanted to do before?
TH: No, I didn’t discover training, at least working out, until I was 30 years old. Before that, I was an actor. So, my passion before fitness was acting, so now I have two passions, fitness and acting.

AVIVA: Now that we are on the subject, what could you say to aspiring actors who would like to try to “make it”?
TH: Well, acting is liberating, it’s fun, challenging, you grow tons when you step out of your own skin and put somebody else’s on, but it’s hard, and if you are trying to make it in Hollywood, which most people consider the only success to be Hollywood, it’s very hard not to crack. If you are in it for the love of acting, theater is the way to go in my opinion, and that’s where my background is, theater, not TV as much.

So if you want to be an actor,start acting. Get into acting classes, join you local theater in high school or in your community, learn how to take direction, learn the basics in your community and go from there. If you find that you still have a passion after putting up sets, tearing down sets, after spending hours in rehearsal on your feet and all of those things. If you still want to, then head up to Vancouver or LA.

AVIVA: What inspired you to become a personal trainer?
TH: I was trying to make it as an actress, I had had my 3rd kid, and I was being told that I was too heavy for TV. The truth of the matter was that I wasn’t. I didn’t know it then, but I was told that I was. So I had a friend who had a gym membership, so she added me to her membership, and I started going to LA Fitness. I didn’t know what I was doing, I did not get a trainer, although I loved what I was doing. I didn’t know that some of the things I was doing were wrong, so that’s how I got started. I had never been into fitness, I’ve never cared about what I ate, I’m not a sports-oriented person, so I’m not into team sports, and I was a couch potato until I found fitness.

Then, I hit 30, and had my 3rd kid, and grey hair, so I had my midlife crisis a little earlier than most people and I hit the gym. I loved it; it became my “T-Time”, where I got out of the house, away from the kids, de-stressed, and I saw results pretty quickly. If you want to see a change in your physique, it’s not just hitting the gym and pushing the weights around-you have to conquer your nutrition, and that’s where we started first. We cut out bad fats, aspartame, MSGs, etc.

AVIVA: What are your thoughts on coffee?
TH: (taking a sip of coffee) There are people out there who are hard core nutritionists and who are very very stringent in their nutrition. I don’t take that approach to nutrition. I don’t take that approach to many things at all except the things that are really, really bad for you. I believe in moderation. I believe in knowing what’s good for you and what’s bad for you and leaving the bad stuff alone, period.

Like I said, aspartame, MSGs, and things like that are really, really bad for your body, leave then alone, and read your labels so you don’t buy anything that contains them. But, if you like to have chocolate, my favorite is chocolate and peanut butter…I’ll take a chocolate bar and a peanut butter jar, and I’ll go at it. So I don’t believe in depriving yourself of anything, except the really bad things that you should never eat in the first place. If you have chocolate, know that 3 squares is enough, and don’t eat the whole 12-square bar. Have what you like, and have it in moderation, so you never feel deprived.

People only binge, in my experience, when they’ve deprived themselves of something that they really enjoy or their body really needs for a long time. It’s like oxygen, you can’t hold your breath forever; eventually, your body is going to burst and have air, it’s going to take a breath. Same with things you crave, and things that your body really needs.

If you are someone who is really enjoying your coffee, and you cut it out completely, you are more likely to go back and go back even more so than if you were to just have one cup of coffee a day or one every other day, or whatever you consider to be “in moderation” for you.

I want people to know that I have issues with my coffee intake and that I want to get better. By telling people about it, I feel accountable to them. I believe in doing the right thing forever, because fitness is forever, and it shouldn’t be something you do until you get to your target and then go back to what you were doing before. Fitness is a lifestyle, it’s part of who you are, and it shouldn’t be something you do just for a few months to hit the beach and then stop doing it and then repeat the cycle again next spring.

AVIVA: I notice that many women work out to lose those 10 lbs, and then go back to the way they were. Then, they gain the weight back, and lose everything that they’ve achieved and worked for.
TH: Yes, that goes back to nutrition. When people work out, they don’t always adjust their nutrition accordingly. They will continue eating what they ate before, and then work out. When you are working out, you burn more calories, so if you are not eating too horribly before and then start to work out, you are going to lose some weight and get muscle definition. But, if you continue eating the way you were without working out, you are going to continue to go back and forth with the weight. Weight gain, weight loss, weight gain, weight loss, and that’s horrible for your heart.

Above: Tamara’s arms are amazing.
AVIVA: Do you believe that we actually have a set point, when it comes to weight? Or do you believe that we can lower or increase our set point depending on our goals?
TH: I believe everyone has a balance point. I believe you can balance out how much you take in and how much you spend-that’s basically all it is. It’s how many calories you take in and how many calories you burn. I believe everyone can find a balance because I have. My weight does not fluctuate more than two or 3 lbs.

Can you go beyond what your normal is? Yes, and you can see that with people who train for certain competitions, bodybuilding, weightlifting, those sorts of things. They are probably beyond their balance point to a much more leaner place. Their body wouldn’t rest there normally because it’s unhealthy. I believe every body will have its balance point, where if you know what you are eating and you know what you are spending, you just stay within your weight range. That takes time to find, it takes experimentation, and education. You need to know what you are taking in, and what you are doing. For some, that may mean counting calories, and for some it’s just a natural way of living.

For me, I don’t eat the same amount of calories on my rest day than I do on days when I work out/engage in other physical activities. Basically, your body is an engine, and food if fuel. So if you’re not going to go 100 miles, you don’t need all that fuel, so you will have all that extra fuel just stored. Same with our bodies, if you put more fuel (ie. calories) in than you are going to spend, they are going to get stored in your fat cells.

AVIVA: Now with the fat cells, what do they do? Do they multiply or do they just increase in size?
TH: No, they don’t multiply. They increase in size. You are born with  a set number of fat cells and that is genetically determined. Where they are placed on your body is also genetically determined, and which ones will fill up faster is also genetically determined. So that’s why some people have more fat in the stomach or the legs, or butt, or thighs. How many cells you have never changes as far as fat cells go.

Now what happens is each little fat cell is like a balloon, and that balloon can get huge, and that’s what overweight is. Each little fat cell is getting bigger and bigger and bigger, but they don’t multiply. So eating more does not multiply the number of fat cells you have, it just makes each one bigger. The only way to get rid of fat cells is to have them sucked out through liposuction, which I don’t recommend.

AVIVA: So if somebody is trying to lose weight, what do you believe they should be going for per week? Two pounds?
TH: The safe maintainable average weight loss is 1 to 2.5 lbs per week depending on who you are. Some people shed body weight faster and some hold on to it, and again that’s going to be a combination of genetics, lifestyle, and other factors.

AVIVA: What do you feel is the most exciting part of your job?
TH: The fact that I’m still a kid in it is great. I’ve only been in it for a few years, so I feel like I’m a toddler running around with all these new toys to play with, and discover and to introduce my clients to all these new fun things. That is honestly the best part, which is educating my clients and empowering them to their own personal health and fitness. I don’t want clients that are ball and chained to me. I don’t want an email saying “what should I eat today”.

I want to educate them, so that they can be in charge of their own life. That they know enough to plan out what they are going to do for themselves. That’s freedom, power, liberty, and peace because they don’t have to worry and ask because they already know. So educating my clients is definitely the most important part of my training. Having fun, finding out what clients enjoy doing and then having them do that so that they enjoy their workout, but really, education is the key to longevity in fitness.

If you don’t know what you like to do, and that the only thing that you think is out there to do is to hit a gym and you hate gyms, well then you’re probably never going to find fitness. So, know what you like. If you are someone who likes team sports, then join a softball team or a soccer team. If you’re someone who likes machines and things like I do, since I’m a machine person and a gym person; I’m not into team sports, not a runner, I don’t work out at home, I need a gym membership. I know that about myself, and I accept that about myself.

Do I push gym memberships on others? No, I do not, because not everyone has the same road to fitness as I do, but that’s why you educate people. You’re not trying to make clones of yourself, you are empowering people to be their own version of “fit and healthy”, however they want to do it. They can become a runner, a cyclist, join softball teams, and even just play sports with their kids on the weekend. As long as you’re enjoying what you’re doing and getting sweaty, you’re going to find difference.

AVIVA: Do you have a favorite workout routine for yourself?
TH: No. I don’t do the same thing twice. I prefer different types of training. I love plyometrics, I love multi-joint exercises, but I don’t have routines that I do. I’m not that type of person and I find that I get bored very easily, so I don’t plan out my workouts and I don’t stick to one training style. One day I will do lots of skipping rope and the next day I will do machines, and then the next day I will do plyometrics. Then I will do a cardio interval workout with body weight, like push ups and lunges and squats. I love kettlebells! One of my new favorite things are kettlebells, great for cardio and strength at the same time.

Then, there are people who need routine and they should have a plan, so again it goes back to knowing the type of person you are and how you work best. I’m a very “in the moment” kind of person, and not one to extensively plan my workouts. I’m more of an “improv” kind of exerciser. But, I also have clients, who, if it’s not planned out, then they won’t do anything.

So, know yourself, and know what you do. If you need a plan, make one or have someone make one for you. If you’re brand new to the idea of fitness and health, go to a gym and get a trainer. Trainers are phenomenal tools for health and fitness. They want to educate you, and keep you safe if you’re a beginner and they will challenge you if you’re experienced in the gym or on the field. They are going to be someone who can maximize what you’re doing and how you’re doing it. So getting a trainer could be one of the best things that you can personally do as a first step towards your health and fitness.

AVIVA: Isn’t even one session with a trainer good for some people?
TH: For some people. One session is very short and you can’t do a lot in one session, so if you’ve got someone who is already fit and just wants a new program-one session is fine. But for new people coming into the gym or into a new sports field, you’ll want more than one session.

AVIVA: It can be very scary being new at a gym.
TH: Yeah, and you can hurt yourself. I did a few years ago. When I first started hitting the gym, I didn’t know any better. I’m sure a lot of people do this too. I walked into the gym, and I saw a girl, and I thought, “She’s really nice; I like her arms; I like her legs.” So I would watch her do the exercise, and whatever she did, I would copy, not knowing that chances are I’m not learning good form and who’s to say that it’s a good exercise for anyone. That’s how I hurt myself. I hurt my shoulders when I first hit the gym because I didn’t know any better.

AVIVA: What piece of advice could you offer to women who would like to get rid of belly fat? (this one comes up very often)
TH: Depends on if it’s from childbirth or just a little bit of genetic stuff. If your skin is stretched from childbirth, there is really nothing you can do, and I can speak from experience after having 3 kids. You can tone the muscle underneath but you are not ever going to put elasticity back into the skin fibre ever again. So if it’s stretched because of excess weight, that skin is always going to be that way.

But if it’s just a little bit of a pooch, or a little bit of body fat, cardio and nutrition will take care of that. Also, remember that you can’t spot train for body fat. It’s an overall thing, and you should be working your body inside out. Nutrition goes inside, and it works its’ way to the outside. So if you want to change on the outside, you have to change on the inside. If you are soft in places on the outside, then that means that you are putting something inside that is helping to create that and you are not doing enough to burn those calories off.

AVIVA: What do you feel people should be looking for when they are choosing a trainer?
TH: You want to know what you want to do and then ask around. You can ask your friends if they have trained with anyone they liked. You want a trainer that is experienced in the type of thing that you want to learn. So if you are a gentleman and you want to put on 40 lbs of pure muscle, you shouldn’t go to an aerobics instructor. Find a trainer that specializes in what you want to do. If it’s general overall health and wellness, if you are a young lady wanting to get into the fitness industry and the modeling aspect of it, then you want a trainer who has experience training that way. If you are post-natal (you’ve just had a baby), you want a trainer who knows how to train for that.

Feel free to interview trainers and ask them questions. Also, look into their credentials and read their testimonials. Most trainers will have testimonials from their clients, and if they don’t, well…”why not?”. I am not saying that you should necessarily go with the most experienced trainer, since everyone has to start somewhere, but you want to click with personality, you want them to be able to motivate you, so shop around. It’s just like a car, because you want a good fit, and chances are you are going to be investing some time and money into a personal trainer.

Feel free to fire your trainer. Although I haven’t been fired, I believe that if I am not giving a client what they are looking for then they should have a right to fire me. It’s not about the trainer, it’s about the client, and what their goals are and it’s the trainer’s job to help them attain those goals. However, if your trainer is good, and you are not seeing results, then you are not doing the nutritional background well.

Find a trainer that you are comfortable with, that you enjoy spending time with, because you are going to spend some time with them, and feel free to tell them what you want. I think a lot of people feel intimidated by their trainer so they say “oh, whatever you want I will do”, but that’s not what training is about, it’s about what you want. Don’t be afraid to tell a trainer that you are not completely satisfied with a workout and ask to try something else. You should be able to ask them questions, pick their brain for nutrition, and they should be there for you because it is about you-the client.

AVIVA: If there is anything that you would like to change about the fitness industry, what would that be?
TH: No, not at all really. But,the one thing that I would like to change is the lack of education. I think that here in Canada it should be pushed more through the health industry. People who want to get trainers and gym memberships should be allowed to count that off their taxes. I believe that if you are a healthy employee, your employer is going to get more out of you. The employer should be willing to compensate, or have the government compensate, them for their employees health and wellness. Why not have the government be able to give us tax breaks on gym memberships and personal training sessions? I believe if the government wants a healthy society, and employers want healthy employees, then it would make sense for them to give people tax breaks for training and gyms.

AVIVA: So it’s like taking a preventative measure as opposed to after the fact.
TH: Exactly. You get your car tuned up every 3000 miles, as a preventative measure, so why not get our bodies tuned up similar to the way the cars get tuned up. Given that employers are always having to cover people’s shifts due to sickness, should see that people who work out get sick less. It’s a proven fact. Exercise improves your immune system, so if you get sick, you are sick for less time, the duration is shorter, and chances are you don’t even get sick as often as those people who don’t work out. It’s a win-win situation, you have healthier employees who get to work when everyone else is sick.

I would make it so that people could make tax deductions using their health and fitness costs. It has been proven that employees who are physically fit take fewer sick days.

AVIVA: Yeah, it’s like I haven’t taken a sick day off school for a long time. I was a competitive runner so I know what physical fitness can do for you.
TH: Well there you go, being healthy pays off. It just does. It pays off in all aspects of your life. People always ask me what I think fitness is. I may have a more liberal view of what fitness is than most people, because I don’t care really how you look or what your shape is. You could have a skinny person who is unhealthy. You may be able to be lean, but skinny is not healthy.

My idea of fitness is know what you want to do in life and having the endurance, stamina, and strength to do it. So if you like to climb Mount Finlayson every other weekend, then you need to have enough health, and, and fitness to be able to do that. If you want to go and play hockey 3 or 4 times a week, then you want your health, wellness, and fitness to be able to support that.

Very few of us want to sit on the couch in front of the TV 24 hours a day, 7 days a week. Very few people want that, and if you have that mentality, well then I guess you just stay there. For me, being healthy, being active, is just being able to have and lead the lifestyle you want to lead for as long as you want to lead it.

AVIVA: Do you have any advice for people who just want to get into their bikini shape for when they go on vacation?
TH: Look at where your calories are coming from, especially the empty calories. I don’t believe in dieting, and I don’t believe in starvation things and all these fad diets that are out there, such as Atkins. I don’t like them, because you have to deprive yourself of something and anything you deprive yourself of you’re going to want more of eventually. I would say: back off on the alcoholic calories that we take in. Chances are, many of us are consuming way too many calories in our alcohol. One drink will have between 250-500 calories. So be careful of where your calories are coming from. Make a list of “no-no’s”: white flour, white salt, white sugar, and white rice. Cut things out that you know are going to be bad for you, and then replace them with good options.

Get sweaty. Nutrition is going to be 70-80% of the battle for any person who is trying to slim down, so you really have to focus on eating square meals that consist of fat, carbs, and proteins, 5 times a day. You want to be eating all the time actually, so that you never eat too much. You should never feel hungry and you should never feel thirsty. If you want to lose a few pounds to get into your bathing suit, cut out sweets, cokes, sugars, and those sorts of things…start limiting empty calories. Then, find something that makes you sweaty that you enjoy doing, such as running, hiking, get a gym membership, or get a couple of friends together and dance for a few hours. Say “no” to seconds on deserts.

AVIVA: Do you have any favorite fitness magazines that you like to read? Why or why not?
TH: Well, I am not a magazine buyer, so I don’t read magazine articles and I don’t have a favorite magazine. I would rather go online, because number one, it’s free. I research articles and exercises online. But, magazines such as Oxygen, or Fitness are good tools and they will have good articles. However, just because it’s in a magazine, doesn’t mean that it’s a good thing for you personally.

AVIVA: I guess if you buy 5 of those magazines, the total could cost as much as would a personal training session. If you are exercising by yourself using routines from magazines, you would possibly benefit more by hiring a trainer who knows how to do a variety of exercises and can tailor the workout to you.
TH: Exactly. The truth of the matter is, a picture is never going to replace a person. So if there is an exercise in these magazines that you have never seen or tried, I don’t think that having a picture of it is educational enough for you to do it properly. Some people who follow magazine workouts end up getting hurt because there is no education behind the picture. At least on some exercise websites, they give you instructions. You can see how they are moving and they tell you what they are doing. You can’t see the range of motion very well in magazines.

AVIVA: Do you have any additional comments?
TH: Yeah. Be brave. Have fun, and don’t be afraid to experiment with things. I never knew that I liked plyometrics until I tried it once. I never knew that I could do so many things with a kettlebell, until I tried. Try something new, and if you don’t like it, then go try something else. Do something different than what you are used to doing. That’s how I live my life. I like to do something different than I did before. Don’t stop trying until you do find something that you enjoy doing.

There are so many things out there, especially where we are. We live in Victoria, BC and it is a gorgeous city, has great trails for walking and running, fantastic biking trails, mountains to climb all over the place, paths to walk/hike, so there is no reason why you shouldn’t be active. You don’t have to be stuck in a gym all the time. I am a gym rat and I love gyms, but that’s what I like. The trick is to find what you like. Don’t be lazy. We weren’t created to be still; we were created to be active and mobile. When we became more modernized, we started to get more unhealthy because we get to sit down longer, cook faster, and we don’t have to grow our own food anymore.

We became less and less active because more and more things are being done for us. Most of us will park right in front of the door and walk 50 feet, instead of going to the end of the parking lot and walking a little bit more. We have been rewired to think that it should all be short and sweet, and that you should be able to get fit in a week. People believe that fitness should happen faster than it does, and people will give up before seeing the external results that they expect to see first. The way we are though, is we change on the inside before we change on the outside.

The first three months of a fitness regime are very important. It’s important to be disciplined, and strict with yourself, because you will create new neurological pathways, and you are rewiring everything on the inside. It took longer than three weeks to get you overweight, so it will take longer than that to get you back into shape. There is no miracle pill, no quick fix, and no diet that will give you what you want in a short amount of time. It’s going to take discipline, determination, and sweat. People waste far too much money on quick fixes, fad diets, and pills that don’t do anything but make other people (the producers/distributors) rich.

AVIVA: Ever heard of Hydroxycut? What do you think of it?
TH: Yes, I have. I would not take it. I know that it used to have ephedrine in it, but now it doesn’t, so it’s supposed to be safer, but I still would not take it. I am not one to take excessive amounts of supplements, and I don’t encourage my clients to either. The average person doesn’t need that much supplementation. Hydroxycut and other similar things are trying to fit into the mentality of the people wanting a quick fix. Often times people are willing to have that quick fix at the expense of their health, so instead of getting healthier they will end up getting sicker. Quick fixes just never work, except in surgery, but then you got scars. There is always going to be a give and take. If you want to be healthy the right way, it will take time. If you want a quick fix, then it will either be temporary or there will be scars involved, or something. There is no easy way.

Fitness should be fun and enjoyable, but not something that you can do just by sitting on your butt and taking a pill.

Check out Tamara’s YouTube Channel to see great exercise videos as well as videos from her most recent fitness competition. She inspires me, and I am sure she will inspire you too.

I hope you enjoyed this as much as I did. 🙂

GUEST POST: 10 Reasons Why People Don’t Succeed at Fitness

Submitted by Eric Rajchel, Fort Lauderdale Personal Trainer.

1. Nutrition– A perfectly good routine/exercise program can easily be ruined by poor dietary decisions. If your body composition is only slightly away from where you would like it to be to be, then simply introducing exercise may help you close that gap. On the other hand, if you have goals of losing a good amount of fat or packing on muscle then you most likely need to make SERIOUS changes to your diet.

2. Not Working Hard Enough– Going into the gym and doing the same thing over and over just isn’t going to cut it. Any workout or trip to the gym should present a challenge for you to outdo what you did the last time you were in there. Whether that means increasing time/intensity on the treadmill or adding weight/reps to your lifts, etc. Don’t just “go through the motions”.

3. Too Much Too Soon– After making the decision to “take working out seriously” or “start exercising”, many people jump into a very strenuous program. The vast majority of people are impatient and expect results instantly. This leads to brutal workouts day after day regardless of muscle soreness until they quit because it is too much to handle. They would be MUCH better off taking things slowly and allowing gradual progress.

4. Inadequate Sleep– Sleep is when your body repairs itself from all the damage you did during the day; including your workout. For some reason people are NOT willing to give up a couple hours of watching TV for a better nights rest. The result is usually being dead tired, relying on stimulants like coffee to get through the day, and piss poor workouts.

5. Making Excuses– Using ANY reason to justify not working out or going to the gym. This habit has a serious snowball effect. Missed workouts=missed opportunities to better yourself.

6. Overtraining– Similar to “Too Much Too Soon” for people who refuse to slow down or quit. While I admire these people’s ability to push through and keep going, they usually need to just listen to their bodies more. I would qualify those who bench and curl 3x a week and never add weight to the bar “upper body overtrainers.” Signs like no progress or backtracking are usually your bodies way of telling you to take a break or don’t do what you are doing so often.

7. Keeping a Journal– Its hard to know where you want to go if you don’t know where you’ve been. A journal can be a positive thing to look back on if you want to see how much you have progressed.

8. Neglecting Cardio OR Weight Training– Rarely will you find someone with a good balance of training. Women tend to be glued to cardio machines while weight lifters act like a treadmill is Kryptonite. It is okay to focus on one aspect of training more than the other. BUT, realize that doing cardio will help you weight training and vise-versa.

9. Lifestyle Outside the Gym– Drinking alcohol, doing drugs, and smoking cigarettes do not help you get better in the gym, simple as that.

10. Unrealistic Expectations– Wanting to look like a victoria’s secret model or professional bodybuilder will lead constantly being discouraged. Set realistic goals both short and long term. Strive to reach these goals, set different ones when you achieve them.

I would like to thank Eric for the contribution!