Tag Archives: Muscle

Christina Rico – Figure Athlete


Christina Rico - Figure Athlete

At the young age of 18 Christina has already accomplished so much in the fitness world. She is a fitness model, figure competitor and a full time student.

Read more about Christina,

Tell us a little about yourself?

I was born and raised in a small town in the mountains– Pinetop, Arizona. I graduated from high school when I was 16 and moved to the city to attend school at Arizona State University, where I am currently studying Exercise and Wellness.  I am now 18, so this fall will be my third year here.  When I am not at school or doing homework, you can find me at the gym or doing some other physical activity (hiking, yoga) , experimenting in the kitchen with different foods trying to make healthier versions of my favorite dishes  or hanging out with my friends and family.  I truly have a passion for health and wellness  and I want people to be inspired by my actions to live a healthy life.

What inspired you to start competing?

I kind of just “fell” into competing.  I have always loved going to the gym and throwing around the weights, but my diet was never 100% clean. So, last year I started reading numerous articles about training and proper nutrition  and I made the decision to start eating 100% clean.  After choosing to do so, I immediately began seeing results, and friends from the gym started asking me if I was getting ready for a competition.  At the time, I had no idea what these “competitions” even were!  Coincidentally, there was a local show coming up and many people told me that I should at least try it out.  About a week before the show, I spontaneously decided that I should compete and see what the shows were like.  I learned the poses within a few days, gathered competition necessities and I jumped on stage that weekend!  It was a completely new experience for me, I loved it! 

What shows have you done and what was the outcome?

  • NPC Terminator- Tucson: 1st Teen Figure , 2nd Women’s Open Figure
  • NPC Arizona Open- 1st Teen Figure, 2nd Women’s Open Figure
  • NPC Pacific USA’s 2011- 1st Women’s Open Figure, Overall Winner

Anything else to add:

If you are interested in following me and my progress, please check out my: 
Facebook page: https://www.facebook.com/pages/Christina-Rico-NPC-Figure-Competitor/212275032150524 
Bodyspace: http://bodyspace.bodybuilding.com/christinarico/
Blog: http://christinarico.blogspot.com/


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Sculpt a Sexy Upper Body

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Sexy shoulders and arms is something every woman wants, and what woman doesn’t want to rock a tank top?

To shape your arms and shoulders into tank-worthy form, it takes more than pulling and pushing the elliptical handles.

A lot of women are scared to get “bulky” with heavy weight training. Sometimes I sound like a broken record, but you cannot get bulky lifting heavy weights. Heavy weight training is the only way to shape your arms, lose extra body fat and stay lean.

After training many women in my fitness career, they become 100% believers of lifting heavy, which make the 5 pound dumbbells stay on the floor collecting dust somewhere. You want a great upper body? You have to work hard, and perform the hard exercises too!

I love the feeling of being able to finally do unassisted wide grip pull-ups, or busting out 30 continuous push ups like its nothing.

These are the types of exercises you want to be able to do for a great upper body. These are also the exercises that a lot of women hate because they are hard to do. You just got to practise! The more you do these exercises, the better you will get, just like anything else in life.

I like the traditional bodybuilding exercises like bent over rows and dumbbell shoulder press. Over the years, I have really surprised myself as to how strong I have become, and that my fitness friends, is the best feeling!

Here is a sample upper body workout I may do.

Just keep in mind that I have been training for years, and some of these exercises may not be suited for everyone. I will perform Super Sets of 3 with 6-10 reps for most sets:

  • Push ups until failure
  • Unassisted Wide Grip pull ups 5-8 reps

 

  • Dumbbell Flat Bench Chest Press: 6-8 reps with 40 pound dumbbells(45 pounds with a spotter)
  • One Arm Dumbbell Rows: One hand and one knee on a bench keeping back flat, 50 pound dumbbells. 6 reps

 

  • Dumbbell Chest Fly on an Incline Bench: 25 pounds, 8-10 reps
  • Standing Reverse Fly: 15 pounds, 8-10 reps

 

  • Bent Over Barbell Rows: using squat rack, 25 pound plates on each side. Bend right forward keeping head up and back flat, using under hand grip. 8 reps
  • Reverse Grip Unassisted Pull ups: 6-8 reps

 

  • Dumbbell Lateral Raises: down the rack starting at 25 pounds and ending at 5 pounds(yes I did use 5 pound dumbbells, they will feel like 100 pounds) anywhere from 6-15 reps depending at what weight you are at
  • Front raises: holding a 25 pound plate, lifting arms straight up to shoulder level. 8-10 reps

 

  • 10 Hammer Curls, 10 Regular Curls: 20 pound dumbbells, fists pointing up for 10 hammer curls. Switch grip to palms facing up for 10 regular curls.
  • Medicine Ball Push ups: hands on medicine ball, elbows tucked into sides, bring chest down as close as you can get to the ball. Your triceps will burn! 8-10 reps

This is a lot for an upper body day, and if you are not used to exercises like this you will be sore.

A lot of these exercises are very hard and takes time and practise to perform them correctly, but very worth the end results that you want- shapely shoulders, hard arms and a ripped back!

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Charmaine Barden – Figure Competitor

Charmaine Barden – Figure Competitor


Muscle Bombshell chats with Charmaine Barden, first time figure competitor with a promising career in the figure world.

Here is more about Charmaine…

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

I am 32 years old.  I am currently a CAT scan technologist, but am going to school to become a Mechanical Engineer.  I also intern as a Mechanical Engineering student at an automotive lock manufacturer.

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

I will never forget looking at the Muscle and Fitness when I first was introduced to it about 10 years ago.  I really was impressed by Monica Brant.  Her physique was amazing and she showed that a strong woman can be very beautiful. 

Now, the people that inspire me are the average people who balance a normal lifestyle of work, family, relationships, and school and STILL continue to challenge themselves and are dedicated to health, staying strong and shaping their physique.

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

I just competed in my first figure competition.  It was the 2011 ABA Natural North America Bodybuilding, Figure and Fitness Championships.  I placed 5th in Open Figure – Medium Class. 

I am prepping for my next competition which will be the NGA Windy City Classic.  I am really looking forward to this show because Ray Ramljak is the promoter.  He is doing an incredible job making this competition an exciting one.  He is really thinking about the athletes in this competition.

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

I am prepping for my next competition which will be the NGA Windy City Classic.  I will be competing in Beginner Figure and Open Figure.  I am really looking forward to this show because Ray Ramljak is the promoter.  He is doing an incredible job making this competition an exciting one.  He is really thinking about the athletes in this competition.

5. Where can fans find out more about you (website, published magazines, etc.)?

www.facebook.com/CharmaineBarden


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Margie Mack – Figure Competitor

Margie Mack


Muscle Bombshell had the pleasure of interviewing Margie Mack, full time mom and personal trainer. Read more about this Bombshell.

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

I am a full time mom and a Personal Trainer. When I am not being a mom taxi, I can be found in the gym. I have a passion for health and fitness. Nothing makes me happier than helping someone achieve their goals. I also love traveling to different countries. I recently got back from Italy and I can honestly say that Rome is the most Beautiful City in the world.

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

I am inspired by many. My husband who is a constant source of encouragement and my daughters and family who believe in me even when I don’t. My friends who compete are such a great example of disipline and dedication, they help keep me inspired by their success. My coach, who keeps me motivated and focused on my goals.

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

I have competed in two shows so far in The SNBF Organization. My first show I won first place in the Novice Figure division. My second show I placed second in Open Figure.

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

My next show is The SNBF in November. I am currently prepping for this one. I will be competing in the Open Class division. It’s also the day after my birthday so I am extremely motivated!

5. Where can fans find out more about you (website, published magazines, etc.)?

My website, www.margiemack.com and I am also featured in www.naturalbodybuildingevents.com


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Lunges & Love


I have an amazing relationship with the weights. They are always there when I need them, push me beyond my standard limits, make me a better individual and they don’t mind getting banged around a little. Unfortunately for some of us Muscle Bombshells™, sometimes a relationship may suffer as a result of the amazing relationship that we have with the weights.

This can especially be the case if your partner simply does not adhere to the health and fitness lifestyle that you have chosen for yourself. They may simply not understand the fact that you have to wake up at 5am on most days just to squeeze a workout or a morning step mill session in. And they think of you as being “obsessed” for turning down cheesecake for asparagus and dry chicken. After all, they love you. They already think of your body as perfect – or they should!, so how can you improve upon perfection? (We all know that we will always be trying to do this!) They may not quite understand the love of the sweat, the sacrifice and the utter satisfaction that can come after months of hard work for an ultimate
goal.

I have a little bit of luck in this department, as my partner happens to be a competitive bodybuilder. But even with this, it can still be hard in the depletion phase of contest prep not to have fights over absolutely nothing. It is also helpful to note that the prep for a man can be quite a differing emotional experience than one of a woman. So there still can be issues with integrating fitness into a committed relationship.

How do you balance that very demanding relationship you have with the weights with the one that you have with your partner? I have compiled a few tips that may help:

  • Find another hobby that you both enjoy (non fitness related) and indulge in that on a weekly basis. Something like cooking class, or jazz music, a new type of dance or learning to bartend.
  • Help your partner understand how fitness is so important to you on more than just a physical level. Communicate effectively!
  • Have a cheat night out and let them help you plan it.
  • Do not force fitness or your lifestyle on them. It must be a personal choice and they will not take to nagging.

The best thing to do is to make sure that you make time for that special person in your life in the same way you carve out time in your busy day for cardio or that ridiculous workout. We need love in our life to help support us in achieving our goals, so it is important to take care of those relationships as well as our bodies!


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