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1. Avoid injury – you should always do a light warm-up set of 15 reps before each exercise.
2. Dropset – When you exchange a heavy weight for a lighter one in the middle of a set in order to gain more reps this is called a ‘dropset’. Dropsets are optional and are to be done as the last set of each exercise.
I got into fitness about 5 years ago and as I met so many amazing people in the industry, I started to love my new weekly routine of weighsut sessions, cardio and healthy eating habits! It started to be my priority and I love every second spent at the gym and learning more about the fitness and bodybuilding industry.
One of my first inspirations was US fitness model Marzia Prince who I was lucky enough to meet and have a chat with at Melbourne’s FitX last year.
I am very happy and proud to say that I feel on top of the world after winning 2011 NABBA Queensland Sportsmodel Championship! I absolutely loved being on stage as I am in the best shape of my life and I have worked so hard for it! Twelve weeks of hard dieting, training and preparation have definitely paid off and I was so confident on the day, as I knew I gave it 110 per cent! Continue Reading…
- Female bodybuilding needs to be redefined for the modern woman. If your goal is to build muscle, you are a bodybuilder, even if you don’t compete.
- Early female bodybuilders, like Rachel McLish, had enviable physiques. Sadly, drugs ruined the image of bodybuilding for many women, and scared a generation of them out of the squat rack.
- Bodybuilding is building the body. Literally. Women need to stop pussyfooting around with nonsense words like “toning.”
- Serious female lifters are tired of getting asked what they’re training for. They’re training to build muscle, look and feel great, and challenge themselves.
My name is Caris Rhodes and I’m 25 years of age, from Perth, Western Australia. I have always been involved in sports, participating in basketball, gymnastics and netball as a child. When I turned 18 I decided to give soccer a go. I loved playing and I loved the social side of it too. This, however, turned into more social drinking than soccer being played! I gained lots of unhealthy habits, as well as 10 kilos of fat, and I became very unhappy with my body and myself.
I was introduced to Antony Romeo from Bodyworks for training and nutrition advice, to see if I could change things around. My first bio-impedance test came back at a whopping 31 per cent body fat, weighing in at 59 kg. After seeing these results, I was determined to make lifestyle changes, and become a healthier, happier young woman. I started going to the gym four days a week and eating clean — and I loved the way I was feeling, not to mention the results I gained. After some time, I got myself down to 49 kg and 9.5 per cent body fat, with abs to match!
It’s 12.30 in the afternoon. Thirty-one-year old Leela Phad, a woman bodybuilder, has come all the way from Kharegaon in Thane to Shivaji Mandir in Dadar to participate in the state level bodybuilding selection trials.
If selected, she will head for the national trials in Vadodara where she can earn a berth for World Bodybuilding and Physique Sports Competion 2014 to be held in Mumbai in December.
The heat and humidity have broken everyone present at the venue into a sweat. But it has not deterred Phad from being in a happy and excited zone. She impresses the selectors with her muscular and well-shaped physique and is picked for the nationals. If she gets it right there, she will become first Indian woman to participate an international event — World Body Building and Physique Sports Competition 2014.
In a male dominated sport, Phad is one of the six women to participate in the Mahrashtra state trials. She, along with her competitor Natasha Pradhan, are applauded by the packed crowd not only for their well sculpted physique but for also posing well.
I have been in the fitness industry for over 12 years, working as a personal trainer, a manager, a business counselor, a promoter and a motivator. I am a professional athlete member of the International Federation of BodyBuilding (IFBB) and I compete in the category Women’s Physique (though I am a former Bodybuilder).
I am a passionate worker that loves to help people better themselves and achieve their fitness goals. I am always seeking opportunities to promote my sport, and have been blessed to do it through Headrush Apparel Canada and Énergie Cardio.
A little about me:
I grew up as a very athletic girl, my family owns horses and I did horseback riding, softball, and swimming all prior to entering Jr High. My athleticism grew as I got older and I began playing field hockey and participating in track and field. Eventually my focus fell to track and I spent my high school years running for the track and cross country teams. Although I ran cross country my first year in college I began to feel my competitive running nature wane and I decided to leave the team. I began working out at my college gym and using the weights in effort to gain some muscle, at 5’6″ I weighed between 110 and 115. I didn’t know a lot about what I was doing, but through reading, talking to others, and observing people in the weight room I soon began to pick up on proper form and good technique.