Author Archives: Margie (@LilFitPrincess on Twitter)

I Thought I Was Done!

” I thought I was done”. These are the very words I said out loud as I decided to start my competition prep last month.  Last time I was on stage was two years ago and I was happy with the outcome. I placed first in Masters and 2nd in Open. Then why do I find myself in prep once again?

I think it’s the power that DSC_9859competition prep gives me, the power to have control over your body….instead of your body having control over you.

The combination of training hard and a structured diet produces amazing results, so amazing you feel the need to display your work on stage. I don’t feel that when I compete, that I am up against the other women standing on stage with me, at least that’s not my mindset. I compete against myself; the woman who has had 2 kids, has to juggle her busy schedule to get those workouts in, and the woman who has to say “no” to the food temptations that most people eat on a daily basis. In a world where women are seen as fragile and sometimes even suffer from low self esteem, it is empowering to train for a competition. The training makes you physically stronger, the diet makes you disciplined and the makeup and sparkles make you feel absolutely beautiful. I, for one, would like to set an example for women and young girls out there. You CAN have abs after 30!!!! You CAN have strength to whip out 20 pushups at anytime!!! You don’t actually need to train for a competition to achieve these results, that is just a personal choice for me. The process puts me in a whole different mindset and I enjoy doing it, so why not, let’s do another show….or two!

 

 

 

Steely Springham ~ Figure Athlete

unnamed1. Briefly share with us your background (Education, Interests, etc.)?

Hi, I am Steely Springham. I am an ACE Certified Personal Trainer& Health & Wellness Lifestyle Coach. My passion for my clients, their health and wellness along with my own training and competing is pretty obvious through out my fitness filled days. I am passionate about helping others reach and achieve goals they didn’t think they could do and instilling in them an ever empowering belief that “yes you are capable~ yes you can” mindset! I am a walking example of turning the impossible into what I call “I’M~possible”.  It has been the most rewarding journey having fallen into Fitness as my career and discovered that I do make a difference in the lives of so many people. I am humbled and grateful. Fitness is my therapy and my passion. My moto is 

“TRAIN HARD ~ LIVE LIGHT” Steely 2013

 

2. Who has inspired you the most to succeed as a Fitness Competitor?

Without a doubt, my coach Nico De Feo. If it were not for him I am not sure I would have discovered Figure & Fitness competitions. Even if I had discovered it on my own, I am not certain I would have had the “chutzpah” or confidence to ever think that I could compete at age 42. He took me under his wing in 2011 and guided my transformation to the competition stage five months later and subsequently nine times in total in my first two years. Thanks to him and my nutrition coach Nicki Pimm, I have nine 1st & 2nd place trophies to show for all the hard work and dedication and sacrifice made. I will forever be grateful  to them, for this 2 year journey that has changed my life and for this sport that has changed me as a woman, mind body and soul. Now I am in a position to give back and inspire others through my personal training & my competition stage prep coaching.

 

3. What competitions have you made appearances in? From these, what were your placements (titles won)?

COMPETITION HISTORY:

BCABBA competitions except as otherwise noted –

2013 IFBB North American Championships

– 13th Place in both Masters Figure 35+ Class D & Open Figure Class D

2013 CBBF Canadian National Championships

– 2nd Place in Masters Figure A & 5th Place in Open Figure Class C

2013 British Columbia Provincial Championships

– 1st Place in Masters Figure Class A & 2nd Place in Figure Class B

2012 Western Canadian Championships

– 2d Place in Figure A

2012 NPC Emerald Cup

– 11th Place in Figure C

2011 British Columbia Provincial Championships

– 6th Place in Figure B

 2011 IDFA British Columbia Natural Classic

– 1st Place in Novice Figure & 1st Place in Masters Figure

2011 WBFF British Columbia

– 1st Place in Figure Medium & 2d Place in Masters Figure

2011 Western Canadian Championships

– 2d Place in Figure Medium

 

 

 

4. When is your next upcoming show? What will be your competing class?

I am currently beginning prep for 2014 CBBF Canadian Nationals July 5th in Edmonton AB Canada, with the goal to win my IFBB Pro card. I will be competing in Figure Open & Figure Masters classes. 

5. Where can fans find out more about you (website, published magazines, etc.)? Please provide only up to 3 Promotional Links.

Fans can find me through social media networks such as 

Facebook:

https://www.facebook.com/pages/Steely-Fitness-Lifestyle-Nutrition-Coach

or

https://www.facebook.com/steelyspringham

Bodybuilding.com

http://bodyspace.bodybuilding.com/steelyrocks/

Twitter, Aboutme.com

www.steely.ca

 

Kelly Lockyer ~ Bikini Competitor

JWA_2905solo96

Kelly Lockyer shares her story with Musclebombshell:

I can still remember the torture of being in gym class throughout my elementary, middle, and high school years, being picked last for any type of game that involved skill.  I am absolutely the CLUMSIEST person, still to this day.  Playing volleyball in high school only because it was the only sport I didn’t absolutely hate and because my friends were playing. I remember my child years as being chubby and never really into sports.  Whenever I show my friends now photos of me growing up they want to put me on some type of Montel Williams “look at her now” show!  One of my first memories was when I was a toddler, maybe 3 or 4 years old?  I went into a restaurant with my mom and stuck my WHOLE face in a cake on the dessert cart as the waitress walked by with it.  I told everyone it was because I wanted to see how the cake “smelled.”  My love for cake will never exactly go away but if you told me that day I was swimming in frosting that one day I would be competing in my first fitness show…and winning it, I would have giggled in their face, and asked for more cake.…BUT that’s my story.

I always loved being outside as a child.  I have never really been big into TV and was always outside in my pool growing up in the summer.  Again, back to the lack of coordination skills, I couldn’t ride a bike very well, but I still loved being outside and taking “walks” around the neighborhood with my girlfriends.  At age 15, I joined a local gym, and continued to workout religiously even throughout college 6-7 days a week.  After college I heard about this new crazed work out Cross Fit, and really only joined because I was told that I could never do it.  I took that as a challenge and was hooked by the “cult” instantly, and Shoreline CrossFit became (and still is) like a second home to me. I set some PR’s, lifted some serious weight (or so I thought) for awhile and than realized I needed a new fitness goal.  I wanted to find something that incorporated my love for working out with my love for being one sexy, sassy, and classy son of a bitch! Than I found myself jumping head, feet, arms, pretty much every body part first into training for my first ever fitness competition in December of 2012.  After 16 weeks of intense training I competed at the WBFF (world beauty fitness & fashion INC) Fitness Atlantic Show in April of 2013.  I placed first in the fitness diva tall category, EARNING MY PRO CARD and I placed fourth in the bikini division tall.

Working out is truly the highlight of my day; what I look forward to.  The contest prep journey and the attitude of a fitness competitor were what I needed to bring my fitness to the next level.  The competitive, yet supportive atmosphere is what I needed to crank my workouts up a notch.  This is the first time in my life that I can confidently say that I feel like an athlete and I’m not tripping over a ball, stick or being picked last.  Competing has made me more mentally and physically stronger than I ever have in my life.  I want to bring out the inner fitness diva in every girl because I know deep down everyone has it and it has become my passion in life.

Community Service Question: I recently started a fitness blog to reach out to my followers in order to share my fitness tips, work outs, recipes, motivational tips.  I am currently studying for my online personal training certification.  I am also a consultant for Isagenix all natural products, consistently holding nutritional/info seminars about their products to those who are interested in transforming their body and overall wellness.

Leg Press Lunacy! by Coach Eric Broser

Fit-Female-Legs-e1322952024706

Our guest writer Coach Eric Broser shares some secrets to training legs:
Although the barbell squat is often referred to as the “king of lower body exercises” I have personally always found the leg press to be a superior quad-building exercise. Perhaps it is my unique structure or my greater ability to concentrate/focus while leg pressing that makes it a more efficacious movement for me, but regardless they have become my go-to exercise for thickening my thighs from top to bottom, left to right. Over the nearly two decades I have been bodybuilding I have managed to come up with a few creative ways to turn a basic leg press machine into a literal medieval torture device, but the one I would like to present towww.muscleandfitness.com readers today is one I affectionately refer to as the “Thigh Thumper!” This consists of a specific kind of “triset,” performed entirely on one leg press machine, with only enough rest taken between “sets” to manipulate foot positions enough to effectively target several different areas of the lower body – quads, hams, glutes. Here is what this leg press lunacy looks like:
 
Position #1 for 8-10 reps—Feet placed low and shoulder width apart on the platform in order to place the emphasis on the lower quads. With no rest switch to:
 
Position #2 for 8-10 reps—Feet placed narrow (a few inches apart) and midway up on the platform in order to place the emphasis on the vastus lateralis on the outside of the thigh, while beginning to recruit a bit of help from the hamstrings as well. With no rest switch to:
 
Position #3 for 8-10 reps—Feet placed high and wide (a few inches wider than shoulder width) on the platform in order to place the emphasis on the inner thighs (adductors), hamstrings, and glutes.
I suggest running through the “Thigh Thumper” two to three times in a workout (with about 3 minutes in between “trisets”) and then finishing your quad workout with a couple of sets of leg extensions to completely obliterate any remaining stubborn muscle fibers. Try this program anytime you want to challenge your mind and muscles to something a little different than the norm, but be prepared for the pain and the possibility of “losing your lunch!”

 

Eric Broser
-CEO Broser Built International and www.broserbuilt.com 
-NGA Professional Bodybuilder/Judge/Advisory Board Member
-Iron Man/Planet Muscle/Natural Muscle/www.muscleandfitness.com Columnist
-Online Training/Nutritional Consulting/Contest Prep Coaching
-Purchase PRRS/FDFS E-Books www.x-workouts.com
-Purchase PRRS DVD www.prrsdvd.com

Supplement Sanity

Musclebombshell would like to share an article written exclusively for us. Guest writer and Pro Natural Bodybuilder Eric Broser  shares his views and knowledge about supplements  in the world of fitness. Read below for more,

Since I began training back in the late 1980’s the world of sports supplements has changed immensely! Liver tabs, brewer’s yeast, liquid amino acids, Anabolic thMega Paks, and chalk-like protein powders have been replaced by shelves and shelves of the latest pills, powders and potions put out by hundreds of different manufacturers, each looking for the next big seller. Some of these products are actually based on real science…some, theoretical science…some, pseudo science…and others, no science at all (unfortunately). Regardless, consumers spend millions upon millions of dollars every year in hopes of finding a magic bullet toward massive muscle gains, peak performance and faster fat loss. In fact, the subject of supplementation has become so substantial that it is often discussed with more passion, intent and energy than proper training or dietary strategy! For proof, stop by just about any bodybuilding/fitness discussion board on the net and see which forum is the busiest.

As a natural pro bodybuilder and contest prep coach myself (for more than 20 years), I certainly see great value and necessity in supplementation. However, I feel that today, the majority of young bodybuilders, figure, fitness, bikini and physique competitors coming up have lost their way. There is nothing, and I mean NOTHING, you can buy at a GNC or Vitamin Shoppe (or even a pharmacy) that can replace a solid, well-thought-out, meticulous training and diet program!
So, what is my point here? Well, it is twofold. First, before investing any of your hard earned cash on the newest Hardcore Mega Cryogenic Monsterbolic Thermojet Nitro Juice powder, make sure you are eating 5-7 well-designed meals per day, working with an effective and progressive weight training/cardio program, and getting a decent amount of sleep every night. Second, start with the tried-and-true supplements that have been producing results in labs, gyms and on the field for decades, such as multivitamin/minerals, essential fatty acids, BCAA’s, creatine, glutamine, antioxidants, whey protein, caffeine and beta alanine. These things will form the foundation of progress 7 days per week, 365 days per year. Then, once “your base” is solidly and consistently in place, feel free to experiment with some of the newer and more specialized products on the market. Train hard, eat right, rest well, and exercise…a little supplement sanity!

 

ABOUT ERIC BROSER:Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies and gym owner for over twenty years.. He is an NGA Natural Professional Bodybuilder (as well as judge and Advisory Board member) and recognized as one of the top drug-free-for-life bodybuilders in the world. Eric has penned over 250 articles on training, supplements, mindset and nutrition, which have appeared in such major publications as Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW and Muscular Health and Performance Illustrated. He is currently a monthly columnist for Natural Muscle, Iron Man, www.muscleandfitness.com, and Planet Muscle magazines, and has authored four books on the subject of rapid and substantial physique transformation. Eric is the pioneer/developer of the world-renown POWER, REP RANGE, SHOCK and FIBER DAMAGE/FIBER SATURATION training methods, which are being utilized by tens of thousands of bodybuilders and athletes across the globe. The PRRS DVD has been a best seller for well over three years now, while the PRRS and FDFS “E” and Kindle books also continue to lead the pack!
Being featured on the cover of Iron Man in October 2008 fulfilled one of Eric’s lifelong dreams. He has also appeared in the pages of just about every major fitness/bodybuilding magazine as a model, writer or subject of dozens of supplement company advertisements. In May 2010, and again in 2011, he was awarded the honor of being named the “Top Trainer/Author Combination” by Planet Muscle Magazine. Eric has also become one of the most sought after personal trainers and contest/event preparation coaches in the field by athletes, bodybuilders and members of the entertainment industry. He currently work with clients all over the U.S. as well as in countries such as Japan, Australia, France, Dubai, Afghanistan, Jordan, Great Britain, Kuwait, Germany, Ireland, Israel and more.Most recently Eric announced he will be launching his own brand of sports nutrition supplements under the name B-Built, available in the summer of 2013.
Eric Broser
-CEO Broser Built International and www.broserbuilt.com 
-NGA Professional Bodybuilder/Judge/Advisory Board Member
-Iron Man/Planet Muscle/Natural Muscle/www.muscleandfitness.com Columnist931197_166715100155787_452487436_n
-Online Training/Nutritional Consulting/Contest Prep Coaching
-Purchase PRRS/FDFS E-Books www.x-workouts.com
-Purchase PRRS DVD www.prrsdvd.com

 

Technorati Tags:

Powered by HostGator