Monthly Archives: November 2011

Interview – Frank Sepe

SNI: What role did bodybuilding play in the development of your eventual career? (as a model, writer, etc).

Frank: Let me start off saying that I have the utmost respect for bodybuilding and what it takes to become a great competitive bodybuilder. When I look back to my hardcore bodybuilding days I don’t have any regrets. I enjoyed the training more than anything. I loved the idea of going into the gym and trying to become as strong and as huge as possible. I miss that aspect of it but I don’t miss actually competing. People always say he is a bodybuilder. NO! Flex wheeler is a bodybuilder. Phil Heath is a bodybuilder. I was a guy who competed as a bodybuilder for three short years and moved on. It was one part of my life not my entire life. Some people don’t realize that. I learned a great deal in the bodybuilding industry from some of the top pros and trainers and the knowledge I learned from these people was priceless. As far as writing about training or bodybuilding, of course I think going through the process of competing gives you a better understanding and perspective of what someone goes through in order to gain mass, shred up and put yourself out there on stage to be ripped apart by the media. lol . I still use a lot of the workouts and training techniques that I used back in the day and I can honestly say that a lot of these workouts were the basis for the Training Programs I have put in my books. Bodybuilding is the foundation in which I built my physique and it has been a springboard to my success in all areas of media and in the fitness industry.

SNI: What is your honest opinion of how today’s female bodybuilder looks? Do you think it’s attractive?

Frank: This question is usually were people say something derogatory in regards to female bodybuilders. I think female bodybuilding should get more press and they should

be respected more for their accomplishments. Whether you are a man or woman I feel that if you are able to build that type of physique you should be able to get your just rewards. As far as being attractive, there have been many female bodybuilders over the years who have been attractive. We seldom hear of any new comers! Female bodybuilding needs a superstar to come forward and bring it back to the level it once was. Will that ever happen; I don’t know, unfortunately for female bodybuilding, figure and bikini have pretty much pushed female bodybuilding to the low end of the food chain.

SNI: How did you get your start in writing, modeling, etc.? Did you have any role models?

Frank: My writing career. Hmm. Long Story…lol I started writing for MuscleMag in 1996. Robert Kennedy gave me a column called “Sets and Reps” and I had a ghost writer for the first three issues. He was a great writer but I just felt that people wanted to hear what I had to say on certain topics. After that I decided that I wanted to write my own column. Once I started doing it, I really enjoyed the feedback I was getting from the readers. During that time I was fitness modeling and I was meeting various editors of magazines and I would always inquire about writing something for that mag. So I was able to write a column, article or be a fitness source for some huge mags like Cosmopolitan, Good House Keeping as well as some of the various fitness mags we all know. Not too long after that I had an idea for a fitness book. I had a friend at Vogue magazine put together a 10 page treatment and bio so that I could pitch it to publishing houses. I got a three book deal with HayHouse and my first book, The Truth- The only Fitness Book you’ll ever need” became a top fitness seller at Barnes and Noble and Borders- it is still for sale today and is still doing well. I launched two ancillary books as part of the three book Truth Series as well and both books are still selling on Amazon.com. After the success of my first book , “The Truth” I was asked to be Group Editor for a custom fitness magazine company- The magazines were called AXL, Health Smart Today and Health Watchers. They had a combined circulation for 4.6 million and were distributed through Vitamin World and consumer lists. I wrote so many articles throughout that time on everything from nutrition, training, celebrity interviews etc. Long Story short- After that I became the EDITOR IN CHIEF Of the MET-Rx magazine (www.metrx.com), which I am extremely proud of.. My company Nigel Media II creates the entire magazine for the company. I work with Patrick Cornacchuilo to make sure that each issue is better than the next. I have also launched two more books through the Home Shopping Channel,- under my own brand , “Frank Sepe “Fitness as a Lifestyle” and have written books, manuals, ads etc over the years for MET-Rx. I love writing, I currently have a great blog on the Huffington Post as well. Anew book that I wrote is coming out March 2012 and that is going to be more on the mental apsect of wellness. Hope that wasn’t too long winded!!

SNI: Describe the ‘Frank Sepe’ brand?

Frank: I do so many different things that I don’t think I could explain everything in a 100 words so i will give you the short version. Lol First I have my own fitness brand called Frank Sepe” Fitness as Lifestyle”. I have had products on the Home Shopping Channel since 2009 and thank god have done really well with a product called the Fitness Disc. I will be launching new products under my brand through various other media outlets and retail in 2012. I have a media company that creates custom publications such as the MET-Rx magazine, which think is the best custom magazine in the fitness industry. So creating a 100 page mag takes up some time, lol. I also have a design and web company that has created some big projects. I also do a ton of photography. My office building is set up for photo and video shoots. I shoot a lot of stuff for MET-Rx. the new calendar with Ms. Bikini Olympia Nicole Nagrani and Figure Olympia Nicole Wilkins is out now. I have shot everything from Bud Light Ads, to clothing catalogs, celebrities, etc. My favorite shoot was with ex.80’s rocker Bret Michaels…LOL. I have over 1500 tear sheets and I have never solicited work. How crazy is that. Besides all that I have my own WebTV show launching in 2012 with a huge social media company and I just formally signed with METRx on a very special project. That you will have to check out on the MET-Rx site in 2012. Besides all that I have a few non fitness businesses that I enjoy and I love the fact that every day brings something new.

SNI: What is the most common misconception people have of you?

Frank: The biggest misconception about me. Hmm. There are so many. LOL. I honestly got to a pointin my life where I don’t care what people think about me. I can’t change the past and I can’t make everybody happy so who really cares what negative cyber people are saying. No matter what you do or how great something is, there is always going to be a person who disagrees with you or hates you personally. You are better off focusing on what you need to do and not what people think you should do. I try to stay positive and I don’t let the negativity creep in. I know at the end of the day the most important thing is my family. My three year old son Dylan does not care if Dad should be 260 ripped or 220lbs, he just wants his dad around. So I let all that negative stuff roll off me like rain.

SNI: Bonus Q: If you could be any superhero, who would it be and why?

Frank: That’s easy- Superman. he can fly, take a bullet, super-strong, never ages, and he has Lois Lane.

BIO – As a leader and innovator in the fitness industry for over 15 years, Frank Sepe proves to be one of the top fitness and nutrition experts. He has won body building titles, written best selling fitness and nutrition books, been recruited as a personal trainer to many celebrities, and has been behind some of the most revered fitness content in top magazines as an editor and writer. Frank has graced the cover of countless magazines, fitness encyclopedias, and you may have even seen him on dozens of romance novels, as he is one of the most photographed fitness models of his time. Frank is a fitness media expert both on television and radio, and now he takes center stage on HSN. Frank’s well-rounded talent and easy-to-use programs have helped countless people embrace his fun and innovative approach to fitness. His devotion to helping people and his true fitness expertise, has led him to bring the message of getting fit, motivating yourself and living Fitness as a Lifestyle, exclusively to HSN! For more info on Frank, go to: http://www.franksepe.com/about-frank.html

Interview – Debbie Lipski, Massage Therapist and Physique Athlete

SNI: What kind of training do you need to become a licensed massage therapist?

Debbie: Each state is different as far as what is required to be a Licensed Massage Therapist. In South Carolina, where I practice, Massage Therapists are required to have at least 500 hours of training from an accredited Massage Therapy School. They must also be Nationally Certified, pay an “Application” and “Licensing” fee, and obtain 12 hours of Continuing Education every 2 years.

SNI: What are the different types of massage?

Debbie: There are over 150 types of massage, but the 5 most popular are as follows (in no particular order):

1) Swedish – This is the most common form of massage therapy in America. Long, soothing strokes are used on the superficial layers of each muscle group. Swedish Massage is most beneficial for increasing circulation, eliminating toxins, and improving overall relaxation.

2) Deep Tissue – This treatment focuses on the deeper layers of muscle and connective tissue (fascia), and is applied with greater pressure than a Swedish Massage. This therapy aims to alleviate pain and tension in specific problem areas. Deep Tissue massage is recommended for those who are involved in extreme physical activity, have chronic pain, or are recovering from a specific physical injury.

3) Sports – Sports Massage is used to manipulate the body’s soft tissue in order to improve an athlete’s overall performance. This type of massage helps to increase flexibility and range of motion of an athlete’s joints and muscles. It also helps to speed up recovery from injury or surgery, and rid the body of any toxins in the soft tissue. This type of massage is good for all levels of athletes from “Weekend Warriors” to more elite competitors.

4) Neuromuscular – This type of therapy treats specific areas of soft tissue within the body using static pressure to relieve pain and improve the body’s overall biomechanics. In turn, balance is brought to the body’s Central Nervous System (CNS) and Musculoskeletal System. Neuromuscular Therapy (NMT) helps increase circulation to the soft tissue and restores postural alignment, strength, and flexibility of the injured tissues. NMT is most beneficial for those experiencing back pain, sciatica, migraines, numbness and tingling in extremities, and several other conditions caused by muscle hypertonicity and spasm.

5) Shiatsu – Originating in Japan, Shiatsu is a therapy that restores the flow of energy within the body. There are different energy pathways that run along the head, arms, legs, and torso called ‘meridians’. Each meridian is associated with an organ in the body. Pressure is applied along these meridians using fingers, thumbs, palms, or elbows while the client is lying on a futon, fully clothed. As the therapist works along each meridian, it releases blocked energy, allowing it to flow freely throughout the body. Shiatsu is known not only for increasing relaxation, but also for helping to strengthen the body’s immune system and relieve pain.

SNI: What are the different massage strokes and under what circumstances would you use them?

Debbie: Of the various types of massage techniques, the 5 most commonly used are:

1) Effleurage – A gentle, gliding motion where the therapist’s hands maintain constant contact with the skin. Generally this is used at the beginning and end of a massage treatment.

2) Petrissage – A technique where the pressure is deeper than that used in Effleurage. Muscles are pressed and kneaded in order to break up adhesions and increase circulation in a specific area. This is used after the soft tissue has been warmed up with Effleurage.

3) Friction – Quick, deep massage strokes are used in this technique to break up scar tissue and increase blood circulation within a focused area. This is usually done in a linear or circular pattern. Friction is best used in areas of bound up muscle fibers such as trigger points or scars.

4) Tapotement – This involves short tapping movements with alternating fingers, cupped hands, or the outer edge of both hands. This technique is good for increasing blood circulation, eliminating toxins, and stimulating muscle reflexes.

5) Compression – A technique where firm pressure is applied with fingers, palms, or fists to a specific area of soft tissue in the body. This is used in order to help relieve tension or pain in that area.

SNI: What is the biggest misconception about massage therapy?

Debbie: One of the biggest misconceptions about massage therapy is that it is still considered a “luxury” by many. When people think of ‘massage’, often times they believe it is a treatment that is simply for relaxation. A therapeutic massage actually does more than just relieve stress and tension. Massage Therapy can help increase circulation of blood and lymph, decrease pain, improve joint range of motion, and break up scar tissue, in order to aid in muscle repair and recovery. The amount of health benefits that massage offers is endless.

Another misconception by many is that one must go to a spa and pay ‘an arm and a leg’ just to receive a massage treatment. Nowadays, Massage Therapy is becoming more prevalent in healthcare facilities other than spas, and at more affordable rates as well. With the price of healthcare rising every year, it would be more cost effective for people to become proactive with their health, and incorporate alternative therapies such as Massage into their lives.

SNI: Are male or female clients easier to massage? Why?

Debbie: In my experience, female clients tend to be easier to massage than male clients. Every so often I get the occasional big, muscular guy who is crying ‘uncle’ at the slightest amount of pressure, or a little old lady who would barely notice if I used a jack hammer on her to break up the tension in her muscles. The sensitivity in the muscle tissue itself determines how much the client can tolerate when receiving a therapeutic massage. Many factors come into play such as past injuries/surgeries, certain autoimmune disorders, and muscle tissue density. No matter what the case may be, I manage to adjust the pressure to each and every client’s needs.

SNI: How often do men experience “involuntary anatomical arousal” and how do you deal with that?

Debbie: It happens very rarely, but when it does it is usually unintentional. I just ignore it and continue with the massage session. More often than not, the client is embarrassed and is hoping I am not even aware of what has happened. If the client has intentions of wanting an “inappropriate” massage I immediately end the session, require full payment, and suggest that he take his business elsewhere.

SNI: If you could be a superhero, who would it be and why?

Debbie: If I could be any superhero, I would want to be Wonder Woman. Not only does she have amazing speed, super strength, and the ability to fly, but she also has that cool ‘magic lasso’ that forces people to tell the truth. I can think of a few politicians I wouldn’t mind using that on. To be honest, I really just want to wear that fun red, white, and blue outfit of hers with the metal headband and wristbands.

SNI: Who is the most interesting client that has ever received a massage from you?

Debbie: Of all the amazing people I have worked with throughout my 10-year career, the most interesting would have to be a retired gentleman I met back in 2008. A few years before we met, he had undergone ‘routine’ surgery where he had acquired Sepsis (an infection in the bloodstream). As a result, his body began to shut down and he fell into a coma for 72 days. Within that time, he was pronounced dead on 3 separate occasions and miraculously came back to life each time. When I met my client, he had had ½ of his organs removed, was suffering from neuropathy in his legs, and was only able to walk with the use of a walker. After 4 years of massage and strong mental determination, he is to the point where he can walk on his own again and is able to play 18 holes of golf once or twice a week. Talk about a “Miracle”!

BIO – Debbie Lipski, LMT, NCMT is a Licensed and Nationally Certified Massage Therapist. She received her B.A. in Psychology in 1999 from Indiana University where she competed in Platform and Springboard Diving. In 2001, she graduated from the Boulder College of Massage Therapy where she has done extensive studies in Sports and Orthopedic Massage. Debbie has worked directly with numerous professional athletes including the Colorado Rapids Pro Soccer Team, Monica Seles, and several Nationally ranked, Olympic and World Champion cyclists. Currently, Debbie has her own Massage Therapy practice in Columbia, SC specializing in Deep Tissue, Sports Massage, and Injury Rehabilitation. Debbie is a NPC National Level Figure Competitor, Fitness Model, and part-time Soigneur for various professional road cycling teams.

6 Tips for Sticking to Your Weight Loss Plan

By: Raphael Calzadilla

Date Published: November 2011

People tend to fear starting a weight loss plan because they never seem to get it right. They start, life gets in the way, the process becomes too difficult, the temptations become too easy to give in to, and they quit. I’ve seen history repeat itself time and again, and what I see is that when a person brushes herself off and decides to go back to a fat loss plan, she often follows the same process all over again. Same diet, same restrictions, same process, etc., but this time she hopes to stick with it.

Big mistake.

When something isn’t working, you have to find a different approach. Here’s what I find trips people up:

– They try to be overly restrictive and think they’ll be on a perfect plan seven days a week.

– They follow a meal plan that’s tolerable, not enjoyable.

– They expect quick and unrealistic results such as trying to lose 5 pounds in a week. This means it’s a diet to them and not a lifestyle change.

– If they go off the plan for even one meal, they believe they failed and might as well give up.

– They don’t have goals.

– They just can’t imagine themselves with the weight off. Their minds can’t even come close to visualizing it.

Let’s keep this simple. Here’s what I want you to do:

1) Set a goal for 30 days. Make it realistic. One pound a week is just fine.

2) Create a meal plan that you find enjoyable. Don’t worry about protein, carbohydrates, fats or even total calories….yet. Just write down each meal and snack and what time you expect to eat it. Keep it healthy, but choose foods that you enjoy.

3) Include one small treat each day. It might be a few chips with your lunch. Such as a small amount of Godiva chocolate with one of your meals etc. Don’t shake your head no to this. You’ve tried everything else and nothing’s worked, so change the approach.

4) Once you have all the foods listed, use an online food log to determine the total calories along with protein, carbs and fats.

5) Consult with a professional, whether it’s a trainer or dietician. But find someone who can relate to what seems to screw you up all the time. Show him or her your meal plan, and describe what you’d like to eat. Ask them to tweak it but not make it intolerable.

6) Create a realistic exercise program. It doesn’t matter if it’s only 3 days of walking for 25 minutes. Start somewhere. And, just like with the meal plan, choose something you find enjoyable. And, if you can find a buddy to work out with, even better. You’ll motivate each other.

This weight loss stuff isn’t easy. You can have a trainer screaming in your face, you can have every person telling you that you need to lose fat and get in shape, but until you decide to approach this realistically and for the long haul, nothing will work. So change your approach and focus on 30 days and the other tips I recommended. It will work.

You can do this.

I’m a certified personal trainer with the American Council on Exercise (ACE) and have been personal training for almost 20 years, an online coach for nearly 10 years, and I’ve been working out for 40 years – so I think I’ve learned a thing or two. I’ve presented at many events across the country, produced a significant library of online videos and podcasts, and I’ve written for and been quoted in a number of consumer lifestyle print and online magazines (Women’s Health & Fitness, OK!, Essence, msnbc.msn.com and many more). I’ve worked with hundreds of people from all walks of life – people who’ve needed to lose more than 100 pounds, new moms, busy professionals, athletes and people who’ve never set foot in a gym. Check out my site: http://fitbyraphael.com/

Interview – Celebrity Spokesperson, Rachel Elizabeth Murray.

SNI: Rachel, you have a varied background that includes being a nutrition coach and celebrity spokesperson. When it comes to working with clients on nutrition, what is the single biggest misconception your clients have about healthy eating?

Rachel: Shoot, the single biggest? It’s tough to narrow down, but what immediately comes to mind is the misconception people have about the difference between eating for ‘weight loss’ vs. ‘fat loss’ and the Law of Thermodynamics (LOT) which basically says: “eat less + move more=weight loss”. Most people try to cut calories so drastically, but aren’t eating enough to lose fat. The LOT true as a matter of weight on the scale to a point. If you simply eat less and move more, you will probably make the number go down, but you’re most likely losing hard earned muscle in the process too, and being an active tissue, muscle is what keeps you leaner longer with less effort in your ‘rest’ hours anyway. If you want to take an obese pear-shape down to a weak, flabby and soft smaller pear-shape, by all means, abide by the LOT only, and keep killing it, ‘Cardio Queen’! I sure don’t want to waste muscle just to become ‘skinny fat’ and set myself up for future fat gain just to appease the bathroom digits. My real point is, what the LOT and the media doesn’t explain in enough detail, is the principle of ‘catabolism’ or ‘starvation mode’ under-eating and fat storage for survival. In a nutshell, the LOT only goes so far until you’re starving yourself and working out so hard without proper fuel, that your body says “I’ve had it!” and starts storing body fat for survival (it’s the most efficient, slow burning energy source that will keep you alive the longest if need be) instead of burning it for fuel (it will use ATP, then glucose/carbs, and muscle tissue first). We need to get word out about optimal nutrients at optimal times and get enough food in to fuel your body’s individual basal metabolic and activity level caloric needs. I know that’s a lot, but I really am passionate about explaining why my clients’ biggest problem with weight loss in general is them not eating enough!

SNI: What say you to women who lament that they ‘don’t want to get big muscles’ and that’s why they won’t lift weights?

Rachel: I explain first of all that I lift super heavy, and I’m not that huge (wink). But seriously, women don’t naturally have the testosterone necessary to build bulky muscle, and even if you are genetically prone to stacking on more lean mass than ‘Twiggy’ (which, granted, isn’t hard to do), what you’re eating and how much you’re eating plays a much bigger role in what your physique will look like than your weight selection in the gym. If you’re eating in excess of 500-1000 calories more than your maintenance level of calories every day and throwing super heavy iron around during your training sessions, you can almost guarantee you’ll put on some ‘bulk’ somewhere, but even when doing that, as a woman, you’ll put on muscle weight so slowly that if you ‘re ‘building’ and you wake up one morning and decide it’s getting to be a little much, all you have to do it STOP training and eating like you were. It’s not like you put on muscle overnight. You can accumulate a little fat overnight though. Think about it: muscle takes a lot of time to add and disappears quickly, whereas fat takes no time to accumulate and disappears with much difficulty. Your body would rather be lazy and hold fat to ‘survive’, so fat will stick around until you put some serious effort into losing it. Only challenge will create that change. When you have it, muscle will need more calories (energy) to maintain it, so it will burn body fat just being there. So, personally, I’d rather build more muscle and stay leaner for life. After all, I’m not ever going to be ‘that huge’ without a little help from the ‘juice’ and I don’t. Lastly, it isn’t about the number on the weight, it’s about the rep-range in which your muscles fatigue, the rest between sets, the kind of cardio you’re doing or not doing, that determines your goals. I could keep going, but I’ll leave you with that for now.

SNI: Give your audience your top 10 list of super foods that all of us should eat and why.
Rachel: Great question! I’m not going to list in order because there is still research being done every day that changes order so my 10, in no particular order:
Kale (Great source of beta carotene, Vitamins K and C, and anti-cancer, free-radical fighting anti-oxidants)
Blueberries (They have anti-oxidant and inflammation reducing properties…and so delicious in oatmeal)
Beets (Great source of Folate and are also cancer fighters)
Squash (Yes, squash. Cancer fighting, low glycemic, low carb. Add fresh tomato sauce and a lean protein like 99% fat free ground turkey to sub your pasta for a low-carb, super food dinner idea!)
Yams (Three words: Beta, Carotene, and Delicious. Not just for Thanksgiving, folks. I eat these every day!)
Spinach (Pop-eye had it right all along. Super food that are this nutrient dense are a sure-fire path to strength, energy and vitality. And it’s so versatile! I eat mine as cold salad and steamed as a side with spices!)
Green Tea (Anti-oxidant powerhouse. Great to get your body more alkaline and fighting free radical damage to your cells post workout quickly. I try to have a cup after every meal and post workout with my SoTru Organic greens and Pink anti-oxidant supplements. Just can’t get enough!)
Lemons/limes (They’re so refreshing, make fish taste better, and they help create an alkaline environment in your body when you consume them. Did you know that lemon juice mixed with warm water can help relieve heartburn, nausea, and bloating? Lemon water also helps your system get rid of ‘waste’ more quickly, so it also relieves constipation! I add the juice to my tap water daily.)

SNI: You are in a commercial for Quiznos. When a client asks you ‘how can I eat healthy’ at Quiznos, what is your advice?
Rachel: First of all, I would never recommend anyone’s first choice for fuel be something they didn’t make themselves, but if you must, go with as close to ‘clean’ as you can. I’d shoot for a mixed greens salad with mixed veggies (avoid corn, croutons, cheese..) and add a lean protein like grilled chicken. If there is fresh sliced avocado, you can add an ounce or three of that too. Avoid the dressing and ask for lemons instead to squeeze over the salad. If there is olive oil and vinegar (separate) then go ahead and fill a ‘side’ cup with some of each and dip, don’t drown, your bites in it. If you need more calories and carbs, go for a grilled chicken or turkey sandwich option (small) on 100% whole grain or oat bread without oil or cheese or creamy sauces and mayo. Stick to vinegar and spices, and some yellow banana peppers to flavor and don’t forget tons of greens and a giant water with lemon in it!

SNI: What advice would you give to a young college student who wants to work in the fitness/nutrition industry?
Rachel: The first thing I’d say is: love yourself before asking the world to. Confidence in yourself and what you have to offer as an individual is most important. Anybody-related industry is a tough industry to subject yourself too and it requires a tough skin and a killer work-ethic to get anywhere further than your local gym or studio. You need to love helping others; you need to look the part (and get there by practicing healthy eating and training, not pills, starvation and ‘liquid’ diets…). You will hear a lot of “no’ and not a lot of ‘yes’ because trainers are a dime-a-dozen. You need to find a niche and do a bit of self-promotion. You are a business. You are an entrepreneur, and despite all of the ‘self’ involved in this industry, you are not about ‘you’ at all! You’re about your clients and their success. They will trust you and respect you if you practice what you preach and constantly strive to keep up with the latest research and keeping your credentials current. My advice? In whatever it is you want to do, ask yourself how bad you want to be successful? If it’s not top priority, get used to settling for less than the best. If you want to make a difference in this industry, work your tail off and network. Do it with genuine compassion and be willing to work hard for little at first. Keep your integrity paramount and put others first. Success, then, is not far off.

SNI: If you could ‘do it all over again,’ is there something you would change in terms of educational or work decisions you made in the past?
Rachel: I don’t know if I’d change a thing! I always wish I knew more than I do, but if I had had a different major, I may not have fallen in love with fitness for the abrupt change it caused in my life when I was suddenly introduced to weight training and fueled clean nutrition. I’d rather answer by saying, I am who I am because of where I have been, but because of what I wish I knew then, I can only learn even more now. Meaning: I’d rather ‘add-on’ than ‘re-do’.

SNI: If you could be a Super Hero, who would it be and why?
Rachel: I’m an undercover X-Men freak. I don’t know the details of the comics but I have an undying love and desire to be an X-‘woman’. If I could be any of them I think it would have to be Raven Darkholme (aka “Mystique”). She’s a shape-changer who doesn’t age! She can be ANYONE she wants while still being ‘herself’. She can use that to be in any room, in any situation, without being found out. Totally legit ‘fly-on-the-wall’ status as she pleases. Do you realize how much I could learn if I could look like the President or even just one of his advisors?! I could find out what guys do on ‘guys night out’! Oh the possibilities! Yes, she has a criminal record, but yes, I would still be Mystique. Plus, her fire-y, strong willed and ‘independent woman’ personality is SO me. Great question.

BIO
I am a master trainer, nutrition/physique coach, athlete, model/actor/host, philanthropist, and motivational speaker. I am also the CEO/Founder of Rachel Elizabeth’s Cause Fitness. I grew up playing sports but got little education in fitness and nutrition for health purposes. Besides a ‘women’s weight training’ gym with my mom in 7th grade, it wasn’t until college that I was introduced to weight training and clean eating. However, when I understood, I immediately adopted the knowledge as my own in passion and lifestyle. After college I moved to Seattle and became a CPT. I started training with a large corporate gym, but a little over a year later I took my clients to a studio to focus on quality over quantity, put the “personal” back into “personal training”, and avoid the pressure to meet certain quotas every month for someone else’s pocket. My training style is tough, but I train with ‘tough-love empathy’. My clients know I care but they also know I’m going to push them out of their comfort zone. This is a lifestyle, not a quick fix and you have to create challenge to create change. You are the cause of your fitness effect.

Cause Fitness: a movement and a foundational approach to serving a health and fitness goal much bigger than ourselves, while improving ourselves from the inside out with holistic fitness and nutrition. At the same time I started training, I started fitness modeling as an extra part-time job. I soon realized that I could build a name brand for myself that would work hand in hand with my training business as a means to the end I envisioned, my foundation, Cause Fitness: Fitness for Effect. I love people and see everyone’s potential. My goal is to bring opportunities and health education to the world.

Check out these links for more info!
www.causefitness.com
www.youtube.com/rachelizabethm
www.twitter.com/rachelizabethm
www.facebook.com/rachelizabethm

Interview – host of Livin’ La Vida Miami, Stella Vidal

SNI: You’ve done a lot of different things: You train in MMA, played in the Lingerie Football League, Host a TV show, and the list goes on and on. What motivates you to? What keeps you going in terms of doing all of these projects?

Stella: Yes I definitely feel that the busier I am , the more productive I become… not sure how, but it seems to work out that way. I am a firm believer that when we are on “idle” that is when we digress to old patterns of behavior that may not be conducive to our wellbeing. I am in a constant quest to better myself and try to achieve what others may consider an impossibility. I get a bit of a kick when I can show you that it CAN be done!

SNI: Let’s talk fitness. What piece of fitness advice would you give that applies universally?

Stella: I am a firm believer that NO ONE knows our bodies better than ourselves. I am also a Certified Personal trainer. I guess that when you are in tune with your body and can see and feel what you need to change, all you need to do is a little research to come up with a plan. It may take an initial session with a trainer, but it is up to YOU to take control and move forward with what you learn. If we empower ourselves with the right tools, NO ONE can stop us. We should never leave our health and our future up to anyone else!

SNI: What’s your least and most favorite part of working in the fitness industry?

Stella: Truthfully, I have chosen not to compete because I have too many projects that require my attention, and I strive to balance out as much as I can. I admire those who can compete and deplete themselves of fun foods and some celebratory cocktails. As for me, I choose to practice fitness as a lifestyle and love to share what I know with others.

SNI: What diet/supplement plan do you follow to stay in shape year-round?

Stella: I have developed an incredible conditioning workout designed for my body. I can do the same for anyone who wants it. I can guarantee results in less than a month. You can do it at home, the park or the gym. To know more about it, you can email me to askstellavidal@yahoo.com The package includes 3 hours of consultation with me and the program engineered for each individual.

SNI: What new cool projects do you have in store for 2012?

Stella: I am in full production of my own television show. We are in our second season and we’ll be traveling all over the world! It is called Livin La Vida with Stella and Stuart. It is an exciting and sexy travel inspired lifestyle show where we show you how to live a fulfilling life no matter your age, size or gender. Check out our website at www.livinlavida.tv

SNI: If you could be a superhero, who would it be and why?

Stella: This is a funny one! LOL. I have been compared to Wonder Woman. I would probably create my own costume and call myself Wonder Mujer and somehow incorporate both the American Flag and Colombian flags, as I consider myself both Colombian and American. I would dedicate myself to saving the planet and helping underprivileged children

BIO

Stella Vidal
Television host, actress, model, spokeswoman, Social Media phenomenon and Master’s degree holder in the Counseling sciences, Stella Vidal is the Colombian Goddess that electrifies the screen as host of Livin’ La Vida Miami. Not your ‘average girl,’ Stella is dynamo kick boxer former captain of the Lingerie Football League’s Miami Caliente. Her dynamic camera presence, candid and sensitive interview style, adventurous spirit and wry sense of humor all merge on set to create a one-of-a-kind persona the likes of which Spanish television has never seen before. Stella is beautiful, energetic and charismatic; embodying the Latin flavor that has come to be Miami’s signature. Watch as she transitions between Spanish and English while hosting Livin’ La Vida with Stella and Stuart, leaving a lasting impression on viewers all over the country, and ushering in a new era for Latin television programming.

Interview – Fighter, Christopher Algieri, CISSN

SNI: What is the most important nutritional component when training for BOXING/MMA?

Chris: My answer may come as a surprise, but I think carbohydrate ingestion is vital for any combat sport. There is no low-carb boxing! The energy requirements are incredibly high and I know from my own experience if my CHO intake is not continually moderate-high throughout the day, my performance suffers a great deal. The majority of my carbs come from complex sources like steel-cut oatmeal, quinoa and legumes. Combat sports are conducted in specific weight divisions so monitoring your CHO intake becomes a vital part of training camp in order to perform at the highest level while “making weight”. Keep a tight control on CHO intake is so important for success in any combat sport.

SNI: List the top 3 weight training exercises for BOXING/MMA and why are they your top 3?

Chris: There is a long standing myth that weight training makes a boxer stiff and slow and is a hindrance to training. This idea is archaic (and ignorant!). I really think that Strength and Conditioning is behind the times for combat sports-but is slowly catching up to other sports. My strength and conditioning coach, Dr. Michael Camp CSCS, says that any exercises involving rotational movements and those that target the hips and glutes are vital for increasing punching power and explosiveness. Personally I would have to say my top 3 would have to be 1) Rotational Medicine Ball Throws 2) Box Jumps and 3) Side-step squats with resistance tubing. The med ball throws simulate the movements involved in punching and the box jumps are great for explosiveness and lower body power (where the power of a punch is generated); the side-steps are great for strengthening to the whole lower body, especially the hips, where I believe many athletes forget to train.

SNI: What supplements would you recommend for BOXING/MMA fighters?

Chris: I definitely recommend a fast-digesting protein such as Whey Isolate for immediate consumption post-workout. Glutamine is literally my favorite supplement and an essential nutrient for any athlete/active individual! A good omega-3 supplement is so important for recovery from the constant battering of the body that combat athletes experience. Lastly, I think creatine is also important for improving gains during training and for increasing explosiveness and power generation.

SNI: What is the biggest myth that folks have regarding BOXING/MMA fighters?

Chris: I would have to say that fighters are “stupid” and like getting punched in the face. Boxing is is an art and when done properly can really be strategic and beautiful. I always say that boxing is the fastest chess game in the world. You are constantly trying to read your opponent’s next move while hiding you own intent. Watching a fighter who really knows what he is doing in there is a real sight to see-they know what is going to happen before it even happens and they are always working towards the “checkmate” (KO). Next time you watch a fight, try to look beyond the punches and kicks and watch the rhythms and trends of what is going on inside the ring/cage- you may be surprised about how much is really going on in there.

SNI: What’s the harder sport to train for? Boxing or MMA and why?

Chris: I would have to say MMA, for sure. There is so many aspects to the MMA athlete- boxing, muay thai, wrestling, jui-jitsu. The time commitment alone is unbelievable and I definitely tip my hat to those guys who really do train the right way. Even from a technical standpoint- to train to defend so many techniques is daunting to think about. You have to worry about so many weapons-punches, kicks, elbows, knees, takedowns, slams, submissions. You can be the best standup guy in the world, but if you don’t train for the ground, it may be all for naught!

Christopher Algieri graduated from Stony Brook University with a Bachelors of Science (B.S.) degree in Health Care Science. After earning is undergraduate degree, he went on to receive his Masters in Clinical Nutrition (M.S.) at New York Institute of Technology. He currently is finishing up his Pre-Medical prerequisite coursework while studying for the MCAT. Christopher is a Certified Sports Nutritionist (CISSN) by the International Society of Sports Nutrition (ISSN) and a NESTA Certified Fitness Nutrition Coach. He has worked closely with many top combat athletes in Boxing, MMA, and Kickboxing. While completing his undergraduate study, Christopher competed in Full-Contact Kickboxing and went on to close an undefeated professional kickboxing career of 20 wins with no losses. During his kickboxing career he accumulated many regional and international titles that culminated with two World Championship Titles (ISKA and WKA) in two different weight divisions. After retiring from the sport of Kickboxing at the age of 23, Christopher decided to turn to professional boxing. He is currently undefeated (11-0) and is looking to vie for the Junior Welterweight World Title. For more info: http://www.chrisalgieri.com/ http://competitiveedgephysicaltherapy.com/