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

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

 

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CRAMP – What it is and How to Avoid It!


Leg Cramps

We all know the feeling of being doubled -over in the gym holding our calf / thigh / hand as crippling cramp strikes us, but what IS it and why does it happen?

What is cramp?

Cramp is the involuntary spasming of a muscle or muscle group where the muscle refuses to relax.
It is normally accompanied by a painful sensation that can range from a slight spasm to agonising pain. It can last a few seconds to 15 minutes and often recurs in the same muscle repeatedly.

Types of Cramps:

There are 4 distinct cramping types:  “true” cramps, tetany, contractures, and dystonic cramps but it is most likely that fitness models and athletes will be affected by “true” cramps, as these are commonly associated with the vigorous use of muscles and muscle fatigue brought on by excessive use in sports, or through repetitive use i.e. in weight lifting.

Muscle-Leg-Cramps

Such cramps may happen during activity or later, sometimes many hours later and are usually caused by:

  • Dehydration: Sports and other vigorous activities can cause excessive fluid loss from perspiration.
    Any athletes who commonly use diuretics such as “stackers” are likely to suffer from cramping more frequently than those who do not due to the chronic volume depletion of body fluids brought on by these substances.
    Sodium depletion has also been associated with cramps – Sodium is the most abundant chemical constituent of body fluids outside the cell and is usually a function of dehydration.
  • Conditioning / Injury: Persistent cramping may occur as a protective mechanism following an injury or in weaker less conditioned muscles. In this instance, the spasm tends to minimize movement and stabilize the area of injury.
  • Fatigue: Cramp sets in when our muscles are tired
  • Vitamin Depletion – Low blood calcium and / or magnesium: Lower than recommended levels of either calcium or magnesium directly increase the sensitivity and excitability of nerve endings and muscles. This additional stimulation can be a predisposing factor for the cramps, and can often be brough on through excessive sweating as key electrolites are lost from the body.
    It can also be caused by: inadequate calcium absorption due to a definciency of vitamin D, hyperventilation (overbreathing), vomiting, inadequate calcium and/or magnesium in the diet, and other conditions.
    These can be combatted by ensuring that electrolytes are consumed during any periods of nausea or diarrhea, that a sufficient level of sun-light exposure is maintained, and that a good quality vitamin supplement is taken as part of a healthy and balanced diet.
    Low potassium blood levels can also occasionally cause muscle cramps, although it is more common for low potassium although potassium deficiency usually results in weak muscles rather than cramp. Banana’s are an excellent source of potassium and are also an excellent source of energy before a workout.

Treatment?

Leg-Cramps-Remedy

The immediate treatment for muscle cramp is to stretch and gently massage the muscle. Use ice packs for severe cases and drink water or a sports drink, or better yet dextrose or maltodextrin – as a lot of the glucose in “sports” drinks will go to the liver as opposed to the muscle.

How can you avoid cramp?

Plenty of fluid and a nutritious diet along with a proper warm-up such as walking on an incline or x-training on a medium resistance for around 10 minutes will ensure that muscles are warm. NEVER STRETCH COLD MUSCLES AS THIS CAN RESULT IN TEARS IN THE MUSCLE.



Article Written by Georgia B. Simmons

Georgia B. Simmons is a Bikini Athlete and Competitor out of the UK. Read here featured interview here.



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Why the Weight Won’t Come Off


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You are busting your butt everyday at the gym, sometimes two times per day. You are doing endless amounts of cardio and eating a very strict
low-fat diet. It has been months now, and you have only lost one pound! At this point you are thinking….

“Why do I even bother? Why is the weight not coming off?”

I probably hit a sore spot with a lot of women just now with the first paragraph. I see this almost every day with my job as a personal trainer and a competition coach. I have many women sit down with me and ask me the same question. Usually in about a matter of 2 minutes, I figure out what is going wrong with a few simple questions.

Your Current Diet

It can be the amount of food you are eating, or the type of food. A lot of us get caught up in the low fat, low carbohydrate diets. We buy bars, shakes and other processed foods thinking that they are healthy for us. Most of these foods are loaded with chemicals to preserve them and make the foods taste better. Low fat versions of food usually will have some sort of sugar added to make them flavourful. There can be many other reasons why your current diet is holding you back, for example too many carbohydrates or too many “treats” during the day. Or it can be as simple as too many calories.

Your Solution

Start prepping whole and fresh foods, and avoid anything in a package. If you think you may be eating too many calories, keep a food journal to figure out where you may be going wrong. Most people eat too many carbohydrates and not enough lean proteins and healthy fats, and if you
document your food, you may be shocked at what you are doing to yourself. If you have a weak spot for certain treats, keep them out of your house. If your favourite treats are not around, you won’t be tempted to pick at them.

Over-Training

More is not always better when it comes to training, and I can be guilty of this myself. I have spoken to many women who over-train,
especially with cardio. Some women I have spoken to do massive amounts of cardio; 2 hours in the morning and again in the evening! This to me is a hard concept to grasp since it is pretty tough for me to actually do a boring cardio session for a long period of time.

Your Solution

Try interval training. Interval training is very efficient and can burn a lot of calories in a short amount of time. Interval training should be so intense that you shouldn’t last more than 20 minutes, and in my opinion, 20 minutes of interval training is plenty. Switch it up day by day between interval training and continuous cardio, and keep continuous cardio to 45 minutes max.

Not Enough Weight Training

There are still many women who fear weight training, or to lift more than 10 pounds. The fear is that their bodies will “bulk” up and they will look manly. The fact of the matter is, women do not have the genetics to build up large muscles like men do. To increase your metabolism you need to build muscle. Muscle is more metabolically active than fat, you have the potential for a negative energy balance, which can result in weight loss – or fat loss – due to your metabolic rate. And that can add up. Muscle is also smaller than fat, so it takes up less space in our bodies than fat does.

Your Solution

Try full body resistance training 2 to 3 times per week, starting with the large muscle groups and ending with the smaller muscles. Try
super sets, strip sets, and giant sets. There are many ways to have a great workout, and avoid taking a lot of rest in between sets to burn lots of
calories and to make the most out of your workout.

You Train the Same Way Over and Over Again

You may have hit a plateau with your training and don’t even realize it. Many of us get caught up doing the same exercises the same way day
after day, and when this is done too much, your body will get used to the same exercises and will not respond to them any longer.

Your Solution

Change your routine maximum once per month. Change up the way you train and lift heavy. Ask advice from a fitness expert for new and
challenging ways to train to keep your body guessing.

You Don’t Give Yourself a Chance

There are many women I have spoken to with weight loss goals in mind. Unfortunately they don’t allow themselves a chance to actually acheive their goals. There is always an event, or a party or just an average weekend that the sabotaging happens. These women beat themselves up to no end, and then they do this again! Its a never-ending evil cycle that needs to be broken.

Your Solution

Keep in mind what is important to you; your weight loss goals or a weekend of binge eating and drinking alcohol with your friends. The answer will always be the same – You Are What is Important! Stop making excuses and stop selling yourself short. If you really want something to happen for yourself, you should never give up. This way of thinking is used in all aspects of life; job promotions or a dream vacation. Why should it be any different for weight loss or other fitness goals? Your family and true friends will understand eventually, and you still can have a good time at events without all the extra calories from food and alcohol.

There is always a solution to a problem, no matter how frustrating it can be. Take a step back to evaluate the problem and figure out a way to solve it. Weight loss does not have to be this stressful, and you should avoid over-thinking things. Keep your head in check and your eye on your goals. Good things always come to those who wait, and the best thing to do is stay patient! Remember that next time you feel like there is no hope.


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