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What happen when Fitness Gurls

Magazine takes 4 of the most inspiring


models (Ana Delia, Hope Beel, Claire
Rae & Meredith Mack) to
Kauai, Hawaii?
_____________

4 | FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM

18 Tiffany Gaston

Fitness model, mom and author Tiffany Gaston


is our Gym Crush and much more.

22 The 5 Best Female Action Stars

These 5 actress kick more ass than the men.


The best action stars today.

27 The 4 Best Workout Albums

Who needs a playlist? These 4 albums will get


you going throughout your workout.

29 Arianny Celeste

Arianny Celestes new workout column for


Fitness Gurls Magazine.

34 Brittney Palmer

Fitness is a big part of her life. Fit Tips by UFC


Octagon Girl Brittney Palmer.

40 Swimsuit Issue 2016

Featuring: Nikki Blackketter, Jen Heward,


Heidi Somers, Lauren Drain, Lauren Abraham,
Whitney Johns, Karen Pang, Courtney Gardner,
Karina Elle Jessica Arevalo and many more.

8 | FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM

12

PHOTOGRAPHY BY LHGFX PHOTOGRAPHY


WWW.FITNESSGURLS.COM

HOPE, ANA & CLAIRE


BIKINI BY RAVISH SAND
HAIR & MAKE UP BY RAIN COSMETICS
TORRIE WILSON
BIKINI BY VITAMIN A
HAIR & MAKE UP BY KAREN PANG

WERE BACK - the 2016 Fitness Gurls


Swimsuit Edition is here! This year we went
all out to bring you the hottest women in
fitness from some of the most beautiful
locations. Launching this issue are our
Fitness Gurls Athletes and fan favorites,
Claire Rae, Ana Delia de Iturrondo, Hope
Beel, Michelle Lewin and Torrie Wilson
who spent a week together at different
locations across the beautiful island of Kauai,
Hawaii and also in parts of California. The
breathtaking shots from these trip were made
possible by the dream team collaboration of
Ravish Sands Swimwear, Rain Cosmetics,
Go & Glow Tan, Jeton Fashion, and of course
the talented LHGFX Photography. Our bikini
clad fit beauties proved to be a hit with the
locals of Kauai, and many unforgettable
memories were created during this epic trip.

BIKINI BY
RAVISH SANDS
SWIMWEAR
MAKEUP BY
SHAYLA PEREZ FOR
RAIN COSMETICS
HAIR BY
JETON FASHION
TANNING BY
GLOW & GO ORGANTIC
SPRAY TAN
***

SPONSORED
ATHLETE

We didnt stop in Hawaii - these pages check


you in at dream destinations like Miami
Beach, Malibu and Las Vegas where we
found the most beautiful bodies in fitness.
Allow the 2016 Fitness Gurls Swimsuit issue
to be your passport to the hottest women
in fitness.

Editor-in-chief
Jason Miller
Creative Director
Jessica Chuckran
Editorial Director
Karen Pang
Graphic Designer
Brett Monk
Social Media
Corey Bell
For Advertising
advertise@fitnessgurls.com
FITNESS GURLS SWIMSUIT | FITNESSGURLS.COM 15

You dont have to be The Rock or Jason


Statham to be a pretty bad-ass action
star. These 5 women are beautiful, fierce
and are the biggest action stars today.

With over 84,000 poses in yoga to choose from for


practice, yoga enthusiasts and practitioners might
be left confused on just which ones are the most
important. We help you out.
16 | FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM

Dont have time to put togther a playlist


for your workout? Dont worry, we put
together a short list of 4 albums that
you can just pop in to keep you movin;
throughout that workout. Enjoy.

You grew up with an athletic


background being a gymnast and
a runner. What made you decide to
go the route of the subjective sport
of physique competitions?
I began competing in the sport of
figure because I felt it combined
my love of lifting and the muscular
genetics I was born with. Instead
of fighting what my body could do, I
began to embrace it and challenge
myself even more, which was
extremely satisfying. Chasing after
my best physique each next show
became very rewarding.
What would you say is the easiest
part of contest prep for you and
what is the most difficult?
Surprisingly, the easiest part is eating
right and training hard, because I am
driven to constantly push my limits
and better myself. But in doing so,
I love how great I feel and how my
body looks which was not always the
case. I love to see what my body
can do when I truly put the grind on
it. Maintaining the intense lifestyle
of contest prep was extremely
challenging when I was competing
on the national circuit because I
have 3 children and my oldest was
playing travel softball, which meant
I was missing out on lots of her
tournaments due to my own hectic
travel schedule. I began to feel

overwhelmed, but most of all guilty for


the time I realized I would never
get back. My family is my number
one priority, so that was my major
determining factor in stepping down
after a long run in 2012 and 2013.
For the most part, you follow a
Paleo diet. Did you go through
other various ways of dieting
before following Paleo? Whats the
main reason you do the Paleo diet?
I have been Paleo for over 4 years
now, with the exception of my time on
the figure circuit when my coach had
me on a small amount of grain to help
grow and fill out my muscle. I really
stumbled upon this lifestyle by
accident and when I realized all of
the incredible health benefits along
with how terrific I felt. In addition, its
the easiest, most mindless way Ive
discovered to remain lean year round
and not stress in social situations.

TO GET FULL AND SCULPTED


ARMS AND DEFINED ABS LIKE
TIFFANYS, TRY THIS ARM
AND AB ROUTINE IN YOUR
WORKOUT!
>> Seated Incline Dumbbell
Hammer Curls 2 Sets of
20 Reps

>> Barbell Curls 10 Reps Super Set


with Machine Cable Double

>> Bicep Curls 12 Reps for 3


Sets Total

>> Close Grip Bench Press


8-10 Reps for 3 Sets

>> Decline Skull Crushers 10-12


Reps for 3 Sets

>> Rope Crunches 15 Reps Super


I fell prey to an eating disorder at
a young age and until I had a true
understanding of how important diet is
in addition to your efforts in the gym,
I was just damaging myself. Now I
eat to fuel my body healthfully, rarely
count calories or measure food unless
Im prepping for something and enjoy
lots of balance. This was not easy to
come by, but Im by far the happiest
and healthiest Ive ever been.

18 | FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM

Set with V Ups 12 Reps for


3 Sets

>> Decline Leg Lifts 20 Reps for


3 Sets

>> Hanging Leg Raises 12-15 Reps


for 3 Sets Hold for 1-2 seconds
when Legs are at Top Contracted
Position

Top & bottoms by


VICTORIA SECRET PINK

How do you teach your kids about healthy


eating? Or do you let them just be kids
and enjoy some of the food kids
typically eat?
By example of course! Ultimately, I do realize
they are kids and Im not too insane about
it since they are all very active. I always
provide healthy options for things they enjoy
or make cleaner versions of their favorite kid
foods. I have seen them regulate themselves
more because knowledge is power and I am
constantly educating them on how important
the fuel is we feed our bodies. I see they feel
the difference when they eat junk and how
it pertains to their performance in sports, so
ultimately its working!
What kind of training do you mainly do and
do you incorporate other genres of fitness
such as Crossfit, yoga, Pilates etc? Do you
have specific splits for weight training?
If I am not preparing for something specific, I
mainly train instinctively, as I like to call it. That
simply means I dont follow a specific plan, but I
will generate a workout based on what Id like
to focus on that particular day. If Ive been
working to bring my legs or glutes up, I will
incorporate as much as 3 or 4 days of training
that will focus on those areas. I have let other
parts of my body calm down, like my shoulders,
since I am not standing on a figure stage
anymore. I mainly perform old school isolation
exercises with a nice mix of functional training
exercise in to keep it fun and fresh. I mainly
strive for symmetry, because I love having a
well-balanced physique.

One-piece by
FREE PEOPLE

Bigger and rounder booties are all the rage


right now. What are your favorite glute
exercises you can share with our readers
for a fuller bottom?
I add plyos into my HIIT cardio or in between
sets, along with lots of walking barbell lunges,
every variety/style of squat, hip thrusts and Ive
had to omit some of the running I enjoy, unless
its sprints, since it flattens out my hard work!
We know that there are not enough hours in
a day as it is. With a family and competing,
how do you maximize your time?
Prioritizing is a must for me! Since meeting my
own needs is every bit as important to me as
taking care of my family, I make sure to get it in
whenever and wherever possible. That typically
means Im getting up very early to train or
get the gym once the kids are in school. I
do the best I can and I certainly dont expect
perfection, because there will always be
speed bumps. Holding myself accountable is
something Im very good at because ultimately,
my mood suffers when I dont make time for
the things important to me and that has a ripple
effect on those around me.

A lot of people view you as


both mentally and a physically
strong woman. Have you always
been this way and do you ever
have weak moments?
I certainly have and that is the
precise reason behind writing my
memoir, From Broken to Badass.
From dealing with disordered
eating, body dysmorphia,
depression, anxiety and an
abusive relationship, I have come
out the other side stronger than
ever. I was not always this
woman you see standing tall and

20 | FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM

confident. I had a crushed spirit


and it took me many years to
recover from. I think theres so
much value in sharing that very
painful side of my life because it
has allowed me to heal on a
deeper level, let go of my past
mistakes and hurts, and hopefully
shed light to another facing similar
challenges. We all have a story
and if you think you can help
someone else with yours, theres
a meaning and a lesson to having
gone through it.

Top & bottoms by


VICTORIA SECRET

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Detroit-based watchmaker Shinola is doing


something pretty unique: hand-making
watches in the United States, right down to
the quartz movements contained within. The
startups founding team includes some who
worked for Swiss movement maker Ronda
previously, and they built the company by
flying in high-tech watchmaking equipment
from Europe, as well as experts to train their
Detroit-based workforce in the fine art of
assembling timepieces.

For more information:


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Whether it is glam or action you are looking for, Charilize Theron has
delivered the goods in her films and on the runway. To the fast action pace
of Mad Max: Fury Road, to some of her early movies such as The Devils
Advocate, this babe acts tough, and looks hot while doing so. goods in her
films and on the runway. To the fast action pace of Mad Max: Fury Road
and the up-coming Fast 8, to some of her early movies such as The Devils
Advocate, this babe acts tough, and looks hot while doing so.

Notable Movies:
Mad Max: Fury Road, on Flux, Prometheus, Snow White and
the Huntsman, The Huntsman: Winters War, Fast 8 (Coming Soon)
22

With over 84, 000 poses in yoga


to choose from for practice, yoga
enthusiasts and practitioners might be
left confused on just which ones are the
most important.
With our daily demands and
commitments, most of us might not
have the time to perform so many
poses therefore we should focus on the
one that is of the most benefit for daily
practice and that is the Shoulder-Stand
(known in Sanskrit as Savangasana).
It is my recommended favorite of the
inverted poses. Its ease and reminder
that as a kid, you tried it before, makes it
one that I emphasize even more so than
the Headstand you might be familiar with
as they share almost if not all the same
benefits without the fear of standing on
your head.

Inverted poses reverse the action of


gravity on the body. Instead of everything
being pulled towards the feet, the
orientation shifts towards the head. On
emotional levels the Shoulder Stand
turns everything upside down throwing a
new light on old patterns of behavior.
It improves health, reduces stress and
anxiety and increases mental power
and also increases self confidence. In
addition, the abdominal organs, liver,
spleen, stomach, kidneys and pancreas
receive a powerful massage helping
them work better.
In Sanskrit, Sarvanga means all parts
so as the name suggests, it affects
all the bodily organs. It stimulates the
thyroid gland, balancing the circulatory,
digestive, nervous, reproductive
and endocrine systems. It is indeed
a panacea, a cure all. Obesity and

corpulence are alleviated by this pose as


well as constipation and enlargement of
the liver and the spleen.
It is best practiced with its counter
poses in specific durations for maximal
efficiency and when planned correctly,
the whole sequence could take less than
6 minutes to carry out, depending on
your schedule.
Personally, I make the point as a
practitioner to incorporate the sequence
into my daily regimen with other forms
of exercise, but I always place the most
emphasis on this one pose for all the
benefits above.
So next time when you are unsure of
which pose you have to include in your
session when you are on the go, make
it a point to go for the Shoulder-Stand.
Your body will thank you for it.

The appearance of Jessica Alba in Sin City will live long in the minds of
many of her fans, not only is she extremely hot in the movie and its sequel,
but she also shows she is as bad ass as any actress in Hollywood. In Sin
City and Machete, Alba also shows she is a lot more than just eye candy as
the Dark Angel holds her own with ever popular action stars.

Notable Movies:
Sin City, Sin City: A Dame to Kill For, Machete, Machete Kills,
Fantasic 4, Fantastic 4: Rise of the Silver Surfer,
Mechanic: Resurrection

FITNESS GURLS SWIMSUIT | FITNESSGURLS.COM 23

We all know that some truths can hurt our feelings, but at the
same time, knowledge is power. When it comes to libations and
muscle building, there is nothing about those two things that have
any common ground. Muscle is gained through protein synthesis
which is when amino acids and protein are fused to repair and
build torn muscle. Excessive alcohol consumption slows down
this process by 20%, therefore hindering the hard work youve
been putting in both in and out of the gym. Alcohol also lowers
free flowing testosterone which is vital when it comes to putting on
muscle mass. It negatively affects certain enzymes, endorphins
and causes oxidative stress to testosterone production. In extreme
cases of alcohol consumption, it can increase estrogen levels.
Dehydration is a clear effect of boozing it up, and since muscles

are comprised of 70% water, it breaks down muscle protein and


inhibit protein synthesis. It also flushes away essential vitamins
and minerals. Finally, if this last reason isnt a good one to abstain
from booze, I dont know what is. Our main purpose of training
is to stave off fat and be healthy.Cocktails, beer, wine are extra
calories that have no nutritional value, but adds to your waistline
if not consumed moderately or not at all. Our bodies Krebs Cycle
play a vital role in fat metabolism and alcohol disrupts this process.
Celebrations, special occasions and even after a rough day at work
sometimes are due for a cocktail or two. It loosens us up to laugh a
bit more and serves as a social indulgence. But over killing it at the
bars every weekend will definitely do you no good if youre trying to
make those gains you want.

Perhaps the most unlikely entry into the action stars list, Beckinsale has
proven her action skills largely due to the successful Selene character in the
Underworld series. The daughter of English TV actor, Richard Beckinsale,
she brings her acting training from Oxford University to her action roles like
the Total Recall re-boot to make her characters seamless and authentic.
Catch her donning her signature black latex catsuit once again as Selene
the Death Dealer in Underworld: Blood Wars in 2017.

Notable Movies:
Underworld, Van Helsing, Total Recall, Contraband,
Underworld: Blood Wars (Coming Soon)

HOW DID YOU GET


STARTED IN FITNESS?
I started at a very young
age. Mostly due to my
love of gymnastics and
growing up with 3 brothers.
I was always very active
and loved the conditioning
aspect of gymnastics. I
loved walking into my gym
and shifting my focus from
the stresses of life to the
sport. I gravitated towards
personal sports (not team
sports), so after I retired
from gymnastics I took
up running and started
hitting the gym. Shorty
after, a local modeling
agency contracted me
and I booked commercial
gigs here and there. After
overhearing an art director
during a shoot talk about
how I was too buff, I
decided to focus primarily
on fitness modeling. I
shifted my goals from
modeling to an online
fitness business where I
inspire and help others
with everything I know
- from dieting to training over the past 20 years of
my fitness journey.

YOU HAVE INCREDIBLE


GLUTES! WHAT IS THE
SECRET FOR SHAPING
AND TONING
YOUR GLUTES?
Well thank you! I owe
some of it to having the
Rocky Mountains in my
back yard but this is a
typical glute day for me at
the gym. I cant give away
all of my secrets so be
sure to go to jvkfit.com for
a full 2 week plan.

READ THE REST OF


JENNIFERS INTERVIEW
AND GET HER GLUTE
WORKOUT ON
FITNESSGURLS.COM
-------------

FITNESS GURLS SWIMSUIT | FITNESSGURLS.COM 25

ALIVE - DAFT PUNK

The album starts off with Robot Rock/Oh Yeah with blazing rifts from
the guitar which accelerates the song with excitement. Touch It/Technologic and Television Rules the Nation/Crescendolls, two songs with
a quick beat for a fast paced workout. Harder, Better, Faster, Stronger
which turns out to be an unexpected workout anthem, keeps your motivation going with its lyrics.

EVERYBODY WANTS - THE STRUTS

Could Have Been Me is one of their more mainstream singles that


provide a drum driven beat thats not overbearing and monotonous. Put
Your Money On Me is an upbeat track that is distinctively British rock
with a catchy hook. The entire album brings back the basics of nostalgic
rock an roll inspired by the Rolling Stones and Queen but presented in a
current day glam rock package.

TRUE - AVICII

Another ace album from one of the most prominent names in contemporary EDM. The album starts with Wake Me Up! which marries country
and EDM to create an unforeseen hit. The song serves as a perfect way
to motivate your body to charge up and come alive with your training
routine. The album continues into pure dance tracks like You Make Me
and Hey Brother.

HANNA - CHEMICAL BROTHERS

Film soundtracks can be a hit or miss, but Hanna does something right.
The album for Hanna tells the story of a teenage assassin who has been
in training her whole life to take down her enemies. Hanna fights her
way through those who want to destroy her. Appropriately, as the movie
intensifies, so does the soundtrack to flow with the climactic scenes.

In recent years, Scarlett Johansson has become one of the best female action
stars of the decade. She has always been lovable in romantic comedies, but her
sex appeal has made her a bankable action star. Her starring role in Lucy
alongside Morgan Freeman validated her skills as an actress and as a femalelead action star... as well as her integral role as Black Widow in ultra successful
Marvel Cinematic Universe movies lands Ms Johansson #2 on our list.

Notable Movies:
Iron Man 2, Tthe Avengers, Avengers: Age of Ultron, Lucy
Captain America: The Winter Soldier, Captain America: Civil War,
Ghost in the Shell (Coming Soon), Avengers: Infinity War (Coming Soon)

Too much stress? You need a simple stress meditation. Of course,


learning to meditate might intimidate you, and its tough to find the
time for daily meditation. A solution to both problems is a meditation
you can learn right now, that will take a minute to do each day.
An Easy Stress Meditation
When you breath through your mouth, it expands your chest. Breath
through your nose and youll notice how your abdomen extends.
Nose-breathing causes the diaphram to pull air to the bottom of your
lungs. This delivers a good dose of oxygen into your bloodstream and
brain, and it also tends to relax you. Breathing through your nose is
healthier, and its the basis of this one-minute meditation.
Heres how you do it. Close your eyes, sigh, and let the tension go
out of your muscles. It may help to tense up your muscles first, then
release that tension. Then let go of your thoughts, as much as

possible, and take four or five slow, deep breaths through your nose,
paying attention to your breathing.
Can Meditation Be This Easy?
The short answer is yes. No, youre not likely to get you into a deep
meditative state with this simple stess meditation. However, you will
get benefits, including a clearer mind and a reduction in stress.
It helps to develop a trigger for your meditation. For example, do
your four breaths when you get into the car, or right after lunch each
day. These triggers are places or times that remind you, so your
meditation becomes a habit.
You can say this isnt real meditation, but theres nothing wrong with
enjoying the relaxation youll get from this technique. If you want, you
can always pursue deeper meditation later. Meanwhile, remember
that not everything has to be difficult to be of value. Why not try this
easy one-minute stress meditation?

She was just named Forbes Highest Paid Actress, but Jennifer Lawrence is
perhaps the best known actress of the 21st century with Oscar winning roles in
serious dramas. However, she is the top female action heroine of all time thanks
to The Hunger Games franchise. Appearing almost fully nude as the young
Mystique in the latest X-Men movies only adds to the number of fans Jennifer
has gained.

Notable Movies:
Hunger Games Franchise & X-Men Franchise,
Passengers (Late 2016)

FITNESS GURLS SWIMSUIT 2016 27

BARBELL SQUAT
Place two weight plates
roughly shoulder width apart
on the floor and place each
heel on the edge of each. An
elevated squat increases the
depth of the squat by allowing
more mobility in the ankles
and engages more of the
quadriceps. Rest a barbell on
the back of shoulders with
elbows aimed to the ground
while maintaining chin parallel
to the floor and looking
straight ahead. With the core
engaged for stability, lower
the hips until your thighs reach
parallel to the floor. Maintain
parallel chin level and chest
elevated so the shoulders dont
roll forward causing the back
to round. Pause for one second,
then drive with even weight
dispersion on the feet back up
to the start position.

Ask one hundred people to describe what


fit on a female looks like, you will likely
get one hundred different answers. But
most will agree that soft lines that
accentuate muscle contour and the
female form without losing any femininity
is universally appealing no matter where
you are in the world. Fit is not about size,
how low your body fat is or how big your
muscles are (well leave that last point
for the men to duke it out). Here we have
Arianny Celeste, UFC Octagon Girl who
is seen alongside the toughest and most
conditioned men in sports. While their
bodies are drastically different, many
would not argue that Arianny holds her
own in the fit category. Her always flat and
taut mid section serve as a centerpiece

to the shapely arms that hold up the ring


cards. With each step, you can see the
lines in her quads and calves. You know
this girl didnt get those from sitting at the
salon all day. Fit with feminine curves,
show anyone her photo and it would
be hard to argue that her physique is
not to be desired! Although each of us
are built differently possessing different
dimensions and genetics, we can utilize
the same exercises and training routines
to get tighten, lift and define what Mother
Nature gave us. Of course a consistent
training routine works in conjunction with
proper nutrition to supplement and fuel our
workouts. A healthy dose of lean protein,
complemented with carbs and fat will
accelerate your results to unveil a fitter
you in no time flat!

RESISTANCE BAND KICKBACKS


Loop a resistance band around a pole at hip
level and insert your foot through the handles to
secure it to the bottom of your feet. Stand about
2 feet away from the pole and lean forward 45
degrees while holding onto the pole for support.
The leg that is on the ground supporting should
be firmly planted and weight evenly distributed
on the foot. Bend the knee of the working leg
and push back from the heel to activate the
glutes. Focus on squeezing the glutes from
push and the return to the start position.

30 | FITNESS GURLS SWIMSUIT 2016

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KETTLEBELL
SUMO SQUATS
Place two weight
plates outside
shoulder width apart
on the floor and place
each heel on the
edge of each with
toes pointed out 45
degrees. Holding a
kettle bell with both
hands in front of
you, keep your chest
elevated to keep
the shoulders from
rolling forward and
chin is kept parallel
to the floor. With eyes
looking straight ahead
and maintaining an
elevated chest, lower
the hips until your
thighs are parallel
to the ground. While
keeping weight evenly
distributed on both
feet, push back up to
the start position.

Two desirable muscle groups on the body for women are legs and glutes for many reasons. The sex appeal of having tone legs and a
firm booty are popular to have in the fitness industry, not to mention show business. Beyond the desire, the performance of legs and
glutes impact the growth of the rest of your body says Levi Grenko, Fitness & Nutrition consultant of Fitness Gurls magazine. Having a
strong lower body helps the growth of the upper body by releasing a hormone called Insulin-like Growth Factor (IGF), which is secreted
from the liver into the blood when your muscles are put under strenuous loads that helps with muscle growth and maintenance. The
more IGF in your blood, the easier for growth on other parts of your body.

DUMBBELL PLATFORM
STEP UPS
With a dumbbell in each
hand, stand upright behind a
sturdy elevated platform (for
beginners, start with a platform
6-12 high and advanced
levels up to 24). Place one
foot on elevated platform and
lift your body up while focusing
most of the weight on the heel
of the working leg so that the
opposite foot is also on the
elevated platform. Step down
with the foot last on bench
followed by the working leg.

ARIANNY CELESTES
DIET PLAN
1c. Quinoa, Cooked
10 Leaves Fresh Basil
4oz Chicken Breast, Cubed
1tsp Olive Oil
1/4c. Green Onion
1/3c. Yellow and Red Bell
Pepper, Thinly Sliced
1tsp. Garlic, Minced
Heat Oil in a pan and stir fry
chicken till browned, about
5 min. Add vegetables; stir
fry 2 min. Add garlic, basil
and quinoa and continue
to stir fry until peppers are
slightly limp. Serve Hot.

A large debate of
squatting depends
from person to person
if 45-degrees is the
necessary depth of a
proper squat, or deep
squats, the popular
expression ass to grass,
of a much further depth
before coming up. This
can be argued in many
different ways of the
lower the depth, the
more muscle groups it is
training. We have to take
in consideration that other
muscle groups and joints
being worked can be more
easily injured than the
quadriceps. For example,
continuous workloads on
your glutes, hams, back,
hip flexors, knees, and
ankles at more depth
means if one group is
not warmed up or strong
enough, injury could
potentially happen easier
than the 45-degree squat.
It has been shown through
trials that deep squatting
has more benefits than
45-degree squatting by
working more muscle
groups. Other trials
have shown significant
muscular growth going
parallel than going deeper,
which overall shows it
depends on the person, the
form, and the workloads
the person does.

FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM 33

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Shoes PUMA
Location GLOBAL FITNESS
Hair & Makeup RACHAEL VANG
Styling ALI LEVINE
www.alilevi ne.com

FITNESSGURLS.COM 35

Top & Bottoms FEMME COUTURE

I WANT TO MAKE A FEW THINGS VERY CLEAR


FROM THE OUTSET. FIRST AND FOREMOST,
UNTIL THE LAST YEAR OF MY LIFE - WEIGHT
HAS BEEN A CONSTANT BATTLE FOR ME. IF
YOU HAVE FOLLOWED ME ON SOCIAL MEDIA
FOR A FEW YEARS, YOU KNOW THIS IS THE
TRUTH AND THAT MY WEIGHT IN THE PAST
HAS BEEN A ROLLER COASTER OF UPS AND
DOWNS. ANYONE WHO READS THIS BLOG
AND THINKS ITS EASY FOR HER, SHE HAS
A GREAT METABOLISM AND IS NATURALLY
SKINNY IS DEAD WRONG. YOU DONT KNOW
ME AND THE BATTLES I HAVE HAD WITH MY
WEIGHT - UNTIL NOW WHERE I HAVE FINALLY
FOUND THE ANSWERS IVE BEEN
LOOKING FOR.
I began dieting and exercising when I was
15-years-old. All of sudden my weight
started to become an issue. I also had a
horrific car accident where I was rescued
with the jaws of life, shattered my pelvis
in three places and was on crutches for
6-months obviously piling on the pounds
while sedentary and recovering. Since
then, I have busted my butt for ten years
on every fad diet and have worked out five
or six times per week (many times doing
2 workouts a day!) and often with the best
MMA and personal trainers in the world.
Regardless of this dedication for ten years
I only just got the body I always worked
so hard for and only in the last 12-months
have I finally found the answers that work.

THIS ARTICLE IS FOR BOTH MEN AND WOMEN

Secondly this blog will be for both MEN


and WOMEN. Helping me out to provide a
mans perspective on this blog is my best
friend, workout partner, life coach and soul
mate. He is man with an exceptional
physique that is NOT the result of genetics.
He has, in my opinion, the equivalent
body to the UFCs own GSP, which is a
VERY hefty compliment and one I dont
throw around lightly. He is by no means
a professional athlete, but over ten years
of his own study and training he now
maintains a body that is certainly better
than most professional athletes. Being not
genetically gifted or a professional athlete
and having a six pack all year around
without killing himself in the gym and without
any harsh diets is a testament that he knows
what hes doing. Our eating and workout
programs are based on the same science
of nutrition and exercise, but he works out
and eats for a 6-foot 195-pound man and
I workout and eat for a 115-pound woman.
The science is the same.

1 - Working out less, but in the right way for


my body type.
2 - Eating more food, but the right foods for
my body type.
3 - Finding a balance of the two above so
I can enjoy my life and food and maintain
my weight.

COOKIE CUTTER SOLUTION: DOES ONE


SIZE FIT ALL?

A lot of this information has come from him


and he has changed my body, workouts,
eating habits and lifestyle more than all the
personal trainers Ive had combined. And
Ive worked with some of the best coaches
and trainers in the world but all have failed
to put it together into a program thats livable
over the long term and successful. So all
you guys out there, if you want to have your
best body all year around lean and
muscular with abs this article will be an
invaluable resource for you too. How to put
on lean muscle and stay at single digit or
low teens body fat percentage is the look
you want to go for. Lean with definition, not
bulky and out of proportion, is the most
desirable body from a womens perspective.
Lean and muscular is the look, in my
opinion, that all men should be going for.

Absolutely not! There is no one solution


that fits everyone. But in this blog Im going
to teach you what I have learned and how to
adjust my regime to fit your body type and
lifestyle. This knowledge has changed my
life and it will change yours. Im also going
to give you an education on food and
exercise so you understand how your body
works and reacts to the food you eat. These
are the most fundamental things that you
must know otherwise you can not make
smart decisions about what you put in your
mouth when youre at work, traveling, at a
restaurant etc and/or you dont have time
to cook. You have to know what all these
hidden ingredients are in the food you eat
and what they do to your body. You have to
know about the Glycemic Index so you can
choose the right carbs (if you body type
allows it, more on carbs in a later blog). You
have to know what meat makes you skinny
when you eat it and what meat will make
you fat. You have to know when you have
a plate of vegetables in front of you, which
ones you should eat and which ones you
shouldnt. You have to know when you are at
a bar having drinks with your friends, which
cocktail will spike your insulin levels and
which one wont. You have to know all this
information so when you are cooking or at a
restaurant you can eat the healthiest and
tastiest meals possible that will make you
lose weight. This will allow you to eat lots of
great food and also lose weight.

EAT MORE FOOD, WORK OUT LESS,


LOSE WEIGHT

WHAT YOU PUT IN YOUR MOUTH ACCOUNTS


FOR 70%+ OF YOUR WEIGHT LOSS

Now back to me my body has changed so


much over the past 12-months. I finally
have the body I want. Ive got it by:

Diet is 70 80% of losing weight. You CAN


get ripped without ever exercising. Experts
dont recommend this, but it is possible to

FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM 37

specifically for my body type (and they also


understated the importance of what I was
eating which is 70% of the battle). I was
working out so hard (mostly two a days,
which many of you have seen on my social
media over the years) and was set to fail from
the start. Working out for your body type is so,
so, so important. You must workout for your
body type. Must. Period. Double period. If you
do not work out correctly for your body
type you are wasting your time and probably
making yourself look heavier. Correct if
This being said, I will not give you a diet.
you work out the wrong way for your body
Diets do not work. They dont work because
type you will make yourself look worse. Ill
you can not maintain them long term. If you
explain this in great detail in future blogs, but
can not HAPPILY maintain the way you are
eating long term you are wasting your time as its so, so, so important. Can you believe
that you could go the gym 4 or 5 times a
youll stop and go back to bad habits and
week and you can actually make yourself
gain back all the weight. Ill repeat the way
look worse? Its possible, actually quite likely,
you eat must satisfy you and keep you
if you dont know your body type and are
enjoying your food loving your food but
not working out to complement it. This
allow you to drop or maintain your weight.
information will change your life like, as it
There is a way to do that and be very happy
has mine.
and satisfied at every meal, never hungry,
and Im going to teach it to you in this blog.
do it. If you restrict your food intake enough,
you can get so skinny that you actually die.
Compare that with working out 7-days a
week and eating pizza every meal of every
day. You will never get lean no matter how
hard you train (unless you are genetically
gifted which 99.9% of us, myself included, are
not). So what goes into your body is 70%+ of
what determines how you look. Food is
more important than exercise.

DIFFERENT BODY TYPES

What we are talking about here is an easy


lifestyle change. You just need to pick foods
smarter. You can eat ice-cream every day (I
do) and look great. But it needs to be the
right ice cream (Ill tell you which one I eat
that contains 90 calories and is amazingly
good). You can eat pizza everyday, it just
needs to be the right pizza (there is an
amazing pizza made of soy flour that has
25-grams of protein per serving and just
4-grams of carbs!). You can drink lots of soda
every day, it just needs to be the right soda
(there is a zero calorie soda without
aspartame that tastes amazing!). You can eat
chocolate every day (there is diabetic
chocolate that has almost zero impact on
your blood sugar and causes no insulin spike
insulin stability is so critical and Ill explain
that in later blogs). Bottom line is you can eat
virtually all your favorite foods and LOVE
eating, like I do, and still lose weight. That
information will change your life, like it
has mine.

WHAT ABOUT EXERCISE


Now, lets move on to exercise. Do you have
to workout to lose weight? The answer is,
no you dont. Does working out help you lose
body fat, build lean muscle, increase your
basal metabolic rate and allow you to eat
more food without putting on fat? The answer
is, absolutely yes. For ten years I had a
personal trainer, some of the best and most
well known in this country. They didnt work.
Why? Because I was not working out

Are you an Ectomorph, Mesomorph or


Endomorph? If you dont know what these
even mean there is little to no chance you
are working out right for your body type. Its
highly, highly unlikely. Its more likely your
workouts are making your body look worse
(like they were doing to mine until I learned
this information). So Ill be explaining all this,
how to identify what type of body you have
and talking about how to workout and eat for
your body type.

about.Youll see that we work out 3 or 4 times


a week, eat out all the time, cook amazing
meals at home, look great, feel great and our
weight is not the focus of our lives. Our
weight is the result of the lifestyle we enjoy
and doing lots of small things the right way.
These small things all add up to make a big
difference.

WAIT UP - WHAT ABOUT SUPPLEMENTS


In two or three months I will start talking
about the supplements we take on a
daily basis that help in huge ways. The
supplements only SUPPLEMENT they are
NOT responsible for our results. I will not even
talk about supplements for two or three
months. The reason is because supplements
do NOTHING unless your diet and exercise
is already correct. Everyone always wants
a magic pill. Get over it, it doesnt exist.
Supplements are worthless unless the other
pieces of the puzzle are in place first. A pill
bottle is NOT the answer. Supplements do
play a very important important role in my
overall fitness plan and Ill tell you the ones
that really work WHEN YOUR FOOD AND
EXERCISE ARE ALREADY IN PLACE AND
PRODUCING RESULTS. Supplements dont
do anything on their own, they supplement
the food and exercise you are already doing
to provide quicker and better results. Your diet
and exercise have to be right FIRST in order
for them to work.

So come along on this journey with me and


live the healthy food choices and smart
exercise that is simply a part of my every day
life. I dont even think about it. Its just how
SO HERES WHAT TO EXPECT FROM
we live. I want it to become how you live too. I
THIS ARTICLE
want to share it because it has changed
1 - Ill report on most meals I eat during the
my life in such a huge way and I know what
day and why that food is nutritionally and
its like to bust your butt for years and get no
scientifically a better option than
where with your weight. Its horrible. Its
something else.
depressing. Its defeating. However, if you
2 - Exactly the workouts Im doing each day,
follow my column, I am so confident that this
when I do them and why those workouts
information will allow you to finally get this
are right for my body and goals.
part of your life permanently fixed and to
3 - Lots and lots of science packed
not even think about it anymore. It will just
information that I have used which will help
become an enjoyable part of how you live
you make the proper food and exercise
each day. So now when you look in the mirror,
choices for your body type.
4 - Amazing recipes for cheat meals that taste you do not have a look of dissatisfaction
staring right back at you. Being happy inside
incredible, but are really not cheat meals
at all! They are packed with protein, low in fat is a beautiful, beautiful thing.
and have a very small amount of low
FOR MORE PHOTOS OF BRITTNEY PALMER GO TO:
glycemic carbohydrates.

WWW.FITNESSGURLS.COM

This is all stuff that I live and breath everyday.


Its what has changed my body in the last
twelve months. If youve followed me for any
period of time you know what Im talking

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Seems like every other day we are


inundated with new technology that
connects us to our favorite celebrity
or public figure. Be it through Twitter,
Facebook, and Instagram, its easier
than ever to interact with them in as
personal of a way as the celebrity
grants us access to. Instagram has
become particularly popular in the
fitness industry due to the fact they
rely mostly on images and brief text to
connect with fans, making it simple for
fitness celebrities to post their favorite
workout moves, nutritional content,
and inspirational posts. When youre
a fitness aficionado, its easy to find
yourself in an Instagram wormhole of
accounts to follow. Who knows, maybe
these guys have a few pointers and
actual science to share with me I might
deem useful towards my own goals.
The problem for me lies in the fact that
so many of these so-called fitness
accounts are actually false advertising.
Some are shameless marketing plugs for
get fit quick products, without showing
the countless hours of hard work. Like
skinny teas that boast helping you lose
weight without showing you the hours
you might spend on your toilet later.
Others are horrifically photoshopped
and filtered to the point it creates the
perception that the results pictured arent
actually attainable. Do you think we dont
notice the door frame behind you in the
mirror is warped like something out of a
Tim Burton movie?... Give us more credit
than that.
I love combing the gram for new fat
burning, muscle building moves, but Im

also leery about using workout plans


from people who dont even compete
in fitness competitions, let alone arent
certified personal trainers. In fact,
using their workouts may not only build
muscles I wasnt planning on targeting,
but even worse, cause possible injury
due to improper form and technique.
Thats not to say there arent some legit
fitness accounts out there to follow. I
personally enjoy Jamie Eason-Middleton
and her endearing honesty about her
struggles get back to competition shape
after her pregnancy. I love Krissy Mae
Cagneys, founder of Donuts and
Deadlifts, approach to loving herself in
every stage of fitness and focusing on
strength and athleticism over judgment
and aesthetics. Prestofitness is a great
account for everyone with all types of
fitness goals, whether its competition
training or extreme weight loss. And for
the pro athlete or those of us that just
want to train like one, I enjoy Selfdiscipline posts, not only because they
feature some of my favorite athletes, but
because it gives us a peak behind the
curtain to the real sweat and tears of
what makes them great.
Sure there are countless Instagram
accounts boasting more followers, but
these are the people I trust with my
fitness goals and their candor in the
struggle along the way. While most
accounts promote myths and filtered
images, these guys bring us along their
journey to a healthier life style. Because
real fitness goals arent instant
and real results dont need filters.

146 | FITNESS GURLS SWIMSUIT 2016 | FITNESSGURLS.COM

@jennsterger

Getty Images

Instagram was launched in April of 2010 when co-founders Kevin Systrom and Mike Krieger
took notice of the ease in communication of cell phone cameras and how a simple picture can
speak volumes. They made their app streamlined to upload photos, provided various filters
to clean up otherwise grainy cell phone pictures and put it on a platform to share with your
friends, family and beyond. Within the first month, there were one million users. Since then, the
Instagram user count has grown to 500 million with 90% of users being younger than 35 years
of age. Although the filters provide professional grade-like editing, the most popular filter on
Instagram is actually no filter which seems surprising given that 68% of all users are female.
Instagram is projected to generate a whopping 1.86 billion in revenue through advertising this
year. Not a bad return on investment for Facebook who purchased them in 2012 for a mere 1
billion in cash and stock.

Introducing
our new
columnist,
Jenn Sterger