Category Archives: Fitness Training

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

 

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
Powered by HostGator