A. Make smarter babies. The uber kinder will find a better way to change our diapers when we are old and decrepit.
Physique contests for women date back to at least the 1960s with contests like the Miss Physique and Miss Americana. However, these early “bodybuilding” contests were really not much more than bikini contests. The first U.S. Women’s National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest – that is, the first contest where the entrants were judged solely on muscularity (Todd, 1999).
This is a pretty boring artlcle, but I thought it might be worth reading. Just read it fast like I did. When you workout, it makes you happy too. It’s easier to get a job when you are happy. Try not to have a silly fake smile on your face though like I do in the photo below.
Many experts will tell you that being unemployed and on the hunt for a new job can provide a lot of new opportunities and new ways to evaluate your career and what you REALLY want to do with your life.
I’ve heard from many job seekers who have told me that being laid off in some ways was a wakeup call to them. The first month of being laid off showed them how much of their previous working lives were consumed with stress, career ambition, late nights at the office, travel, unhealthy snacking and little, if any physical activity!
One job seeker told me that it took him being laid off to realize he had forgot the ages of his young children.
Why I Got Started
When I was in high school I was active with sports. On top of that I had a membership at the YMCA that I used mostly for cardio and some weight training, but very sporadically and I was ignorant when it came to weight training. I wanted to remain dedicated and transform my body, and I wanted to look ripped like the women I saw in the fitness magazines.
The genesis of much of the ab work we do these days probably lies in the work done in an Australian physiotherapy lab during the mid-1990s. Researchers there, hoping to elucidate the underlying cause of back pain, attached electrodes to people’s midsections and directed them to rapidly raise and lower their arms, like the alarmist robot in “Lost in Space.”
Shemuscle photo by Brian Moss
In those with healthy backs, the scientists found, a deep abdominal muscle tensed several milliseconds before the arms rose. The brain apparently alerted the muscle, the transversus abdominis, to brace the spine in advance of movement. In those with back pain, however, the transversus abdominis didn’t fire early. The spine wasn’t ready for the flailing. It wobbled and ached. Perhaps, the researchers theorized, increasing abdominal strength could ease back pain. The lab worked with patients in pain to isolate and strengthen that particular deep muscle, in part by sucking in their guts during exercises. The results, though mixed, showed some promise against sore backs.
From that highly technical foray into rehabilitative medicine, a booming industry of fitness classes was born. “The idea leaked” into gyms and Pilates classes that core health was “all about the transversus abdominis,” Thomas Nesser, an associate professor of physical education at Indiana State University who has studied core fitness, told me recently. Personal trainers began directing clients to pull in their belly buttons during crunches on Swiss balls or to press their backs against the floor during sit-ups, deeply hollowing their stomachs, then curl up one spinal segment at a time. “People are now spending hours trying to strengthen” their deep ab muscles, Nesser said.
But there’s growing dissent among sports scientists about whether all of this attention to the deep abdominal muscles actually gives you a more powerful core and a stronger back and whether it’s even safe. A provocative article published in the The British Journal of Sports Medicine last year asserted that some of the key findings from the first Australian study of back pain might be wrong. Moreover, even if they were true for some people in pain, the results might not apply to the generally healthy and fit, whose trunk muscles weren’t misfiring in the first place.
“There’s so much mythology out there about the core,” maintains Stuart McGill, a highly regarded professor of spine biomechanics at the University of Waterloo in Canada and a back-pain clinician who has been crusading against ab exercises that require hollowing your belly. “The idea has reached trainers and through them the public that the core means only the abs. There’s no science behind that idea.” (McGill’s website is backfitpro.com.)
The “core” remains a somewhat nebulous concept; but most researchers consider it the corset of muscles and connective tissue that encircle and hold the spine in place. If your core is stable, your spine remains upright while your body swivels around it. But, McGill says, the muscles forming the core must be balanced to allow the spine to bear large loads. If you concentrate on strengthening only one set of muscles within the core, you can destabilize your spine by pulling it out of alignment. Think of the spine as a fishing rod supported by muscular guy wires. If all of the wires are tensed equally, the rod stays straight. “If you pull the wires closer to the spine,” McGill says, as you do when you pull in your stomach while trying to isolate the transversus abdominis, “what happens?” The rod buckles. So, too, he said, can your spine if you overly focus on the deep abdominal muscles. “In research at our lab,” he went on to say, “the amount of load that the spine can bear without injury was greatly reduced when subjects pulled in their belly buttons” during crunches and other exercises.
Instead, he suggests, a core exercise program should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs. Side plank (lie on your side and raise your upper body) and the “bird dog” (in which, from all fours, you raise an alternate arm and leg) exercise the important muscles embedded along the back and sides of the core. As for the abdominals, no sit-ups, McGill said; they place devastating loads on the disks. An approved crunch begins with you lying down, one knee bent, and hands positioned beneath your lower back for support. “Do not hollow your stomach or press your back against the floor,” McGill says. Gently lift your head and shoulders, hold briefly and relax back down. These three exercises, done regularly, McGill said, can provide well-rounded, thorough core stability. And they avoid the pitfalls of the all-abs core routine. “I see too many people,” McGill told me with a sigh, “who have six-pack abs and a ruined back.”
The Phys Ed column will appear here in Well every Wednesday and also in print once a month, in the Sunday magazine. In it, Gretchen Reynolds, who is working on a book about the frontiers of fitness, will write about what the latest science can tell us about how to make ourselves stronger, more flexible, less prone to pain and generally fitter and healthier. We want to hear what you think, so stay tuned and offer your comments and questions.
One of the great things about the world of female bodybuilding is that it has more than its fair share of interesting and controversial characters. One woman who wears the labels of both categories with pride is RhondaLee Quaresma. Never one to shy away from a ‘hot topic’ or run away from a dare, RhondaLee is definitely a trend setter rather than a trend follower.
However, there is more to this Canadian dynamo than meets the eye… I recently got the chance to talk to RhondaLee, eager to know what makes this born entertainer ‘tick’ and, in the process, discovered that there are indeed…many sides to Ms RhondaLee Quaresma…
So let’s begin this journey into Rhonda’s life with a closer look at….
First of all…can you tell us a little about your family background?
“I was born and raised in Kingston, Canada in a pretty traditional family. Although I have 2 half sisters, a half brother and 2 full brothers…I mostly feel like an only child as I was born later in my mom and dads life. My brother closest in age lived with me for the first few years of our lives then it was time for him to leave the nest. My father was 54 and mother 38 when I was born and I guess being a girl and the only child in the house, I was treated as though I was a Princess… not spoiled though!”
What led you into the gym?
“A combination of post puberty weight gain and the influence of my dad and brother… as they were both athletes. I also remember seeing a real female bodybuilder at the first gym I ever went to called ‘New World Nautilus’ in Kingston, Ontario…how she looked amazed me! And also being shy, I never did well in team sports so this allowed me to focus… and to my surprise I not only improved but I ended up surpassing my own expectations!
“In common with most women I was initially intimidated by the weight room…so I was an aerobics bunny for a few years and didn’t really do weights. Then a new gym friend took me under his wing and taught me the lifting basics.”
How did your interest in bodybuilding evolve from there? Did you always admire the look of female bodybuilders?
“Shortly thereafter I met my ‘husband to be’ at the gym and he was a bodybuilder – an excellent one at that. (I am not married now) He said I had the genetics to compete and guided me through my first show, and the rest is history!”
When did you begin competing?
“My Lord…a lifetime ago….do I have to say (lol!)…all right…1989.”
And your last show was?
When can we expect to see you on the stage again and what areas are you focusing on improving?
“Hmmm…no promises of a time but the promise of an effort! I would say that my upper body needs improvement.”
You make no secret of the fact that you do porn, how did you get into that?
“I’m a risk taker…when all the life variables around me seemed aligned, I just did it! I connected with the people who ran KaraDavis.com and again, the rest is history!”
What is it about that line of work that appeals to you?
“It’s the one area of my life where I’ve always been confident, even when the rest of me wasn’t! So it comes natural…and I love to display like a peacock!”
Do people ever criticize you for your involvement in the porn industry and if so how do you answer them?
“Surprisingly… No! At least not to my face which is fine! People have actually supported me and (blush) I’ve actually been called a ‘hero’ more than once for not caring about what other people think and having the courage to do what I want. A far cry from the shy little girl I was!”
You also do escort work…what does that involve?
“I must tell you…I have had an interesting way of living for the past few years. In most cases, my escorting wasn’t really ‘escorting’. I have been blessed with an abundance of gifts for my time and many men take care of me in many different ways! It all adds up!”
And do you do standard ‘session’ work?
“Yes I do standard session work which consists of a more sensual erotic experience. I will do some fetishes or special requests if I am comfortable with such!”
You have several websites…care to name them and how is each one different?
“Sure, www.RhondaLee4U.com (Non adult). This one is the root of explaining all that I am… physical, musical and sensual. It is also the main site for my Personal Training business (which I am doing on a more full time basis) and my online store.
“I also have www.MissSparkleXXX.com (Adult) transitioning over from the old site http://misssparkle.model24h.com. The old site was more of an escort based site, whereas the new one is going to be more porn/adult entertainment type content with memberships and my advertising and availability for personal training to The Adult Entertainment Industry.”
by Leigh Penman
Malea Jensen has been competing in bodybuilding shows since 1999 and has a pretty impressive track record in terms of contest placings and, although she hasn’t competed in a few years, she is one of the many women in our sport actively participating behind the scenes. Her knowledge of diet and nutrition (not to mention training) has helped many fellow competitors reach their goals and, although competing in the near future is not presently on her mind that makes her no less worthy of interviewing on Female Muscle. In fact, as you read her story and her thoughts on training, diet and competition you will realize that Malea is indeed a great asset to our sport….
So Malea, let’s start by tracing your own journey into the bodybuilding world. In the past you have credited your father with fostering your early interest in sports, now some people might find this an unusual trait for a father to encourage in his daughter. With that in mind could you tell us a little about your father and your experiences growing up?
“Leigh, it is possible that those daughters who have never experienced a father who pushes them to be better, have really never experienced a role model as I have. My dad, Wayne Jensen, is a fabulous role model. I grew up in a single-parent household. My dad raised my brother and myself. He was, and still is, an amazing teacher, coach, and father! His opinions and experiences are greater than my age in years. He was an athlete in his earlier years. He continues to eat clean and exercise daily. He is a great motivator and he taught me to be a motivator as well. I grew up an athlete…basketball, softball, golf, and volleyball. I also grew up to be a scholar and ultimately a doctor.”
When did your interest in weights and the gym begin?
“I was a four-sport athlete in high school. During my junior and senior years in high school, I was asked by the varsity football coach to help open and close the weight room at school. He also encouraged me to start lifting weights, as he knew I was destined for great things in college. His thoughts were that I needed some muscle if I were to have a starting role on any college team whether it be basketball or softball, my two most loved sports in high school. With this encouragement, I began a strength-training program five days a week. I followed the sequence set up for the football players.”
|Place of Birth:||Haiti (Carribean)|
|Date of Birth:||June 2nd, (Gemini)|
|Home:||Now living in Florida|
|Occupation:||Legal Assistant, Promoter, IFBB Pro and Personal trainer|
|Measurements:||38DD, 24, 35|
|Weight:||155 lbs. (off season); 135lbs-140lbs (contest shape)|
|Height:||5′ 4″ 1/2|
|Bodybuilding Background:||Been competing for 15 years|
|Turned Pro in 1997|
|Favorite Body Part:||My legs|
|Favorite Body Parts to Train:||My back and abdominals|
|Favorite Food:||Italian and ice cream|
|Favorite Colours:||Red, Purple and Black|
|Hobbies:||Reading and listening to romantic music|
|Favorite Lingerie:||Black lace panties|
|Look for in a man:||Honesty, respect, love and passion|
|Personality:||Seductive, playful, loving|
|Biggest Turn-off:||People who lie to me about anything|
|Career Goals:||Winning my next competitionWork hard to promote myself|
|Personal ambitions:||Just to be happy and have a beautiful family one day|
How to Get Glorious Gluts!
There are two types of guys in this world: guys who like breasts and guys who like butts.
We all know the only way to get really big breasts is through enhancement surgery known as breast augmentation. That’s a real drag, considering how dangerous and expensive it is. To some of us, it’s all worth it, but to others it’s just too risky, undesirable and unnatural.
Let’s talk about butts! To have the perfect round, hard melon shaped bottom you don’t have to have anything implanted! Thank god! We can all have fabulous posteriors! All it takes is a little simple exercise, consistency and proper eating habits. Why be one of those people who always wishes that they had a great behind, when you can have one! So, let’s get to it!
Deep Bucket Squats:
You can do these on a Smith Machine or under a regular squat rack. The deeper you go, the more you will work your gluts. Keep your heels planted and push off when you come up, breathing out as you do. You want to start light and work your way up to heavier weights. Two warm-up sets of 15 reps each and four sets of 12-15 reps. This totals six reps.
Click image for gallery
As Arnold Schwarzenegger and Maria Shriver announce their separation, here are top ten bits of trivia about the Austrian bodybuilder-turned-politician.
1. His middle name is Alois.
2. He first picked up a barbell at the age of 13 and chose bodybuilding as a career at the age of 14. He was so dedicated that he would break into his local gym at the weekend, when it was closed, in order to train.
3. During a year of national service in the Austrian army he went AWOL during basic training in order to attend a bodybuilding competition. He spent a week in an army jail.
4. In 1966 he came second in the Mr Universe competition to Chester Yorton.
5. He learned English in London’s East End while staying with his coach, Charles Bennett, in Forest Gate.
6. He moved to the United States at the age of 21 but Siskind and Susser, a firm of immigration lawyers, have claimed that he may have violated his visa and been an illegal immigrant.
7. In his early years in the United States, he had a relationship with Barbara Outland, an English teacher.
8. His first film appearance was as Hercules in the 1970 movie Hercules in New York. He was credited as “Arnold Strong”.
9. He had a brief career as a director, taking the helm for a 1990 television episode of Tales from the Crypt and then for the 1992 television movie Christmas in Connecticut.
10. In March, he revealed he is being courted for 15 films, including another installment of the Terminator franchise.
Female muscle artist IHCOYC XPICTOC portrayed strong women in fantasy and bondage situations. His images have strong lines in an almost stained-glass style that suggest the subject “breaking-free”. He says “the real thrill is to see them struggling but ultimately overcoming the villainous situations they find themselves in... So naturally, my heroines have to be super strong.”
Wherever did you come up with the handle IHCOYC XPICTOC?
There is a well known fantasy artist called Chris(tos) Achilleos. This is Greek for “Christ Achilles.” The handle was originally a tribute to him. “IHCOYC XPICTOC” is also another way to spell Yezukriis, the villain from my Unlimited Adventures creations.
How did you get started drawing?
Some years ago, there was a computer game called Unlimited Adventures, which allowed you to create and edit Advanced Dungeons and Dragons™ computer roleplaying games. You could add your own pictures to the game. I started drawing so that I could add my own pictures to these games. The games I created are called The Curse of Yezukriis; Yezukriis II: Goosed by the Geas; Yezukriis III: Lifestyles of the Lich and Famous; Yezukriis IV: Scandal at Guano Gate; and Masters of the Universe: The Smell of Fear.