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Trish Lavender – CBBF National Fitness Athlete


If you’re a Fitness Enthusiast, Athlete or Competitor…then you’re bound to come across Trish Lavender!

Trish is making a name for herself fast as a girl to watch out for…she is destined for Stardom very soon.

I have had the blessing of calling Trish a personal friend of mine…in part, her influence on me was a part of Project MB™ taking birth!

Here’s what Trish has to say about her experience as a CBBF National Fitness Athlete in her own words…

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

I’m a full time Sr. Administrative Assistant at a Certified General Accounting Firm in Vancouver, BC. Also a part time Make Up Artist and a full time CBBF National Fitness Athlete! Dancing is a huge passion of mine thus why I chose to start competing in Fitness. I’ve been dancing since the age of 3 in ballet, tap, jazz, modern, lyrical & hip hop.

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

I’m inspired by so many people, initially it was those I saw in the back of Oxygen magazine when I first considered competing. After joining Team Wickham in 2006 my trainer Sandra Wickham became a BIG inspiration. However I’m inspired and motivated by everyone I meet, whether they are competing or not, to have dreams and goals and to pursue them to the fullest inspires me daily.

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

  • 2005 Sandra Wickham Fall Classic II – 3rd place
  • 2006 BC Provincial Championships – 3rd place
  • 2007 CBBF Nationals – 6th place
  • 2007 BC Provincial Championships – 1st place
  • 2008 CBBF Nationals – 3rd place
  • 2009 CBBF Nationals – 5th place
  • 2011 CBBF Nationals – 5th place

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

I just finished competing in the 2011 CBBF Nationals placing 5th and re-qualifying for next years Nationals which will be held in my home province of British Columbia on August 11, 2012.

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

For more information people can check me out on http://promotingwomen.blogspot.com/2011/06/trish-lavender-interview.html an interview I did with Jason Adams of “Promoting Real Women” also on Facebook: http://facebook.com/trish.lavender and Twitter: @cookies04.

Also keep an eye out in the next few issues of Inside Fitness Magazine, hoping to be included in their coverage from this past years CBBF Nationals!

UPDATE, August 24, 2011: Trish Lavender at the CBBF Nationals

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Donna Taboomodel – Fitness Model

Donna Taboomodel….an all around MuscleBombshell!

We got a glimpse into Donna’s past experiences and future ambitions.

Here she gives us the inside-scoop!


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

I am a true Midwest girl who is a dedicated gym rat! I love bodybuilding training, horseback riding, and working on my photography! Modeling has become one of my true passions. I have had the privilege of working with phenomenal photographers and make-up artists that have really captured me. I have also done promotional product modeling at McCormick Place as well as the Chicago area. I am a member of the NPC. I did my first bodybuilding Figure Competition the 2006 NPC Mid States Muscle XIX Classic. Placed 4th in the 2007 NPC Grand Prix Natural Figure Championship Tall Division. Competing in numerous upcoming Figure Bodybuilding Competitions.

How I Started:

My love for running long distance – training in the gym to strengthen my legs made me fall in love with weight training.

Why I Love It:

Just the total endorphin rush and how complete my muscles feel after a good workout session

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

  • Ava Cowan
  • Jamie Eason: she is an inspiration to many and a sweet person inside and out.
  • Jay Cutler
  • Cory Everson
  • Gina Ostarly

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


  • 2006 NPC Mid States Muscle XIX Classic – 7th plc tall Division
  • 2007 NPC Grand Prix Natural Figure Championship – 4th plc tall Division
  • 2007 NPC Continental Figure Championship – 5th plc Masters

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

November/December 2011 – Open Tall Figure/Masters Figure

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

By Googling – “Taboomodel” or Donna Manzella

I am listed on several bodybuilding sites…

www.extremefitness.com › Extreme Fitness › Members List


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The “F” Word

Featured Writer: Angelique Kronebusch

This is the dreaded “F” word and most of us cringe when we hear it…. FAT!

I am not just talking about the fat that we want off our bodies, I am talking about the healthy fat we should all be adding in to our diets, and how eating healthy fat will help reduce body fat and improve overall health.

Fat has gotten a bad reputation over the years because when we hear the word “fat” we usually link it to negative words like weight gain. It is time to re-educate ourselves about fat and the right ones to add to our diets.

I am a huge fan of dietary fats and I usually include some sort of healthy fat in each meal. This has been a new way of eating for me this year, and just like many of you reading this, I was sceptical to add extra fats into my diet. Ever since I adjusted my diet, I have less cravings, feel full longer and my skin has changed, especially around my eyes. Healthy fats take longer to digest which keeps the body satisfied longer, which means eating less and losing weight.


Eggs have gotten a bad reputation because of the cholesterol found in the yolks. Unless an individual have a major cholesterol problem already, this is something that we should not worry about. Just one egg has 14 essential nutrients, and has a substance called choline, which stimulates brain function. Eggs also contain lutein, which is proven to help protect the eyes and reduce the risk of developing cataracts. Also eggs are great to pack with you when you are on the go!


Avocados are a delicious way to add healthy fats to your diet. Try adding them in to your salads or eat on its own with freshly squeezed lemon juice. Avocados contain folate, glutathione and potassium which help to lower cholesterol levels and high blood pressure. Avocados are also high in Vitamin E, which explains the beautiful hair, nails and skin. Vitamin E is known for slowing the aging process because it improves skin texture. Avocados also contain carotenoids and tocopherols which have proven to help the fight against cancer, specifically prostate and breast cancer. Avocados have almost 7 grams of dietary fibre per 100 grams, which also keeps you full longer.

Flax Seeds

Flax seeds are high in Omega 3 essential fatty acids which is known to help fight against Diabetes, Cancer Inflammation, and flax is high in both soluble and insoluble fibre which is great for your digestion system, and has shown to help the fight against colon cancer. Flax also has the proper balance of Omega-3 and Omega 6. Flax seeds are a great food to bake with. Try making my healthy flax bread recipe found in my previous article “Build Muscle with Breakfast” or substitute flour with flax seeds in your muffins or cookies.

Olive Oil

Olive oil is great for your hair and skin and is rich in vitamins E, K, A and contains polyphenols and oleic acids (omega-9). Olive oil helps with heart health and fights cancer and cholesterol. Substitute butter and margarine with olive oil in your foods, and use olive oil on your salads, vegetables and baking.


Salmon is my favourite food for dinner. Salmon provides a full day’s worth of vitamin D, as well as over half of the necessary B12, niacin and selenium. Salmon also contains omega-3, vitamin B6 and magnesium. Omega-3 fats have the potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline. Look to purchase wild salmon instead of farm raised to get all the health benefits naturally.

Almonds and Walnuts

Almonds and walnuts have amazing health properties. They are high in fibre, vitamins and mono-saturated fats. These super foods help fight against heart disease and high cholesterol, and the fats in these nuts keep you full longer which again, aids in weight loss. Add almonds or walnuts in your salads, or eat them as a snack along with some fruit.

Coconut Oil

Coconut oil has been a new phenomenon lately. Not only is coconut oil great for the hair and skin, it contains about 50% lauric acid which helps in preventing high cholesterol and high blood pressure. Coconut oil had a bad reputation for a long time since it is high in saturated fat, but in recent studies the saturated fat found in coconut oil are not the harmful kind that are found in other foods. Coconut oil has been found to help reduce weight, and it is also easy to digest and helps in healthy functioning of the thyroid. Coconut oil has been found to help prevent diabetes by controlling blood sugar, and it also helps with stress relief. Try massaging coconut oil on your forehead to calm stress and mental fatigue.

With all of these beneficial health properties, it is time to stop looking at fat as the mortal enemy in your diet.

I hope this article has helped you to see how important it is to add these healthy fats in your diet. Not only will you look better and feel better, your food will taste better too!

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Fitness Competition – Diet and Training

Featured Writer: Angelique Kronebusch

When competition season comes around, most of us are starting our intense training and diet 12 weeks out. Some of us have a hard time losing the fat off our bodies, and most of the time that has to do with diet.

As a Trainer, I have put lots of competitors through exhausting work outs and I make sure to keep on top of what my clients are eating so that they get the best results. This can be an emotional time for most people, especially first time competitors because they have no idea what to expect as an end result and the doubts start to plague their minds.

Sometimes these doubts get too stressful and confusing, and this is when competitors let their emotions get in the way of their goals. Self sabotage with food is a big problem with competition prep which can be damaging for their weight loss goals.

We all need to remember that Food is Fuel and the things that we are craving is not going to help us achieve our goals of hitting the stage if the binging starts every other day. In your mind you have to ask yourself why you feel this way and why do you feel the need to sabotage yourself? Its not worth it and you only have 12 weeks to give it all you got, so this is your time and your dream, don’t crush your own dream!

After 4 years of competitions, I have found interesting ways to eat food so it does not taste boring. Competition diet does not have to consist of dry chicken and plain spinach. Open your mind to new things like using natural spices on your foods and adding garlic and onions with your veggies and grilling everything on the barbecue. Food can be interesting again, and the old bodybuilding ways of eating boiled chicken is behind us.

Sometimes it is the way we are training that is effecting our weight loss. Have you been doing the same routine for month now? Maybe its time to switch it up to full body routines with lots of compound movements to really blast your muscles and shock your body.

Make your cardio sessions count! I know a lot of people that still go twice per day and do 1 hour of continuous cardio in the morning, then again at night. If I did this, I would probably never compete again! Continuous cardio is fine, but I rather work harder a few times per week with high intensity interval training as my cardio, pushing as hard as I can for 20 minutes.

1. Stairs

Find a steep set of stairs and lots of them and run up and down, switch it up by doing walking lunges on the way up, or jump up one flight with both feet and run the next. I have a set of stairs I go to 1-2 times per week which consist of 106 steps all the way up. I will run up them 10 times with no breaks in between. I like this type of workout because its challenging and works the calves, and when you are done you are shaking and sweating. Now that is a work out!

2. Intervals on the treadmill

If you are on the treadmill, why not switch it up to interval training? Make it a challenge by increasing the grade to 5%. Walk 1 minute, then run as fast as possible for 1 minute. Do this until you reach 20 minutes and trust me you will be dripping with sweat by the end.

3. Plyometrics

I love plyometrics, very challenging and never boring. Try a plyometric circuit with 3 different exercises with 20 to 30 repetitions and no rest until you have done 3 sets, then off to the next series of plyometrics. I recommend 15-20 minutes then a cool down walk on the treadmill.

4. Rowing Machine

For some reason the rowing machine makes me want to scream and run the opposite direction. This machine is much easier when you have a longer reach. Set the rowing machine to the highest tension and set the intervals to 300 meters with a 30 second rest. Your goal is to get to 0 meters as fast as possible for 5 sets.

These are my secrets to getting stage ready! Remember, you are doing this for yourself and no one else, give it all you have, eat clean and train hard. The results at the end will be worth it and you will feel great sticking to your diet and hard training, especially when you get your pictures back from the big day.


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Claudia Lailhacar – Tenacious Vegan Figure Competitor!

Wow! If you’re looking for a Figure Competitor with Tenacity….Claudia Lailhacar should be your Role-Model!

She’s got all the ingredients of a Fighter…a Female Figure Competitor you will be seeing and hearing more about in upcoming fitness competitions.

She’s a Vegan turned Competitor…and showing the masses that a Vegan truly can succeed at this sport as well. Make way for an advocate…a pioneer of the Vegan Competitor!

Claudia…thanks for sharing with our Readers a little bit about yourself….

1. Briefly share your Background with us?

I have been interested in Fitness ever since I was a child involved in School Sports, Track and Gymnastics.

In my late teens, I fell in love with the “Iron”…lifting weights became my passion. I had Corey Everson plastered everywhere!

She was my Inspiration – a strong, beautiful and muscular woman…

13 years ago I made a life choice and became Vegan. I began competing to prove that I could do it and to show others that muscle can also be built on Plant Protein and WIN!

I became a Personal Trainer to help others feel as great as I do, to help them transform their bodies.

I felt I could not provide all I stand for if I did not take my Vegan Dietitian Certificate…so that is what I did. I love learning and teaching.

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

It Started with a Co-Worker named Grace.

She taught a fitness class that I attended and she convinced me to give it a go.

I did and now I am addicted!

I have Sandra Wickham IFBB Pro to thank….she took this Vegan on! : )

3. What competitions have you made appearances in?

  • Sandra Wickham Fall Classic – 2010 – 2nd Place – Figure Medium
  • BC Championships – Summer – 2011 – 3rd Place – Figure Medium
  • CBBF – Nationals – Summer – 2012 – ?? We will see – Training for gold – PRO IFBB Card

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

CBBF – Nationals

    – Summer – 2012

5. Where can fans find out more about you?

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