Tag: Athlete Profiles
Callie Bundy Profile & Stats
The biography, life, and accomplishments of Callie Bundy
Image courtesy of Instagram @calliebundy
Callie Bundy is an American fitness model, TV personality, social media influencer, and a former bikini competitor. She has appeared in several fashion and lifestyle publications. Her sports craze, which she developed at a young age, has helped her land several sports-related television series.
Besides her perfectly chiseled physique and drop-dead gorgeous looks, Bundy also boasts an incredible aim, something she often shows off on Instagram.
Below is a complete breakdown of Callie Bundy’s profile, stats, biography, training, and diet regimens.
Full Name: Callie Bundy
Weight
Height
Date Of Birth
125-135 lbs
5’4″
1980
Profession
Era
Nationality
Bikini Competitor, TV Personality, and Fitness Model
2010
American
Image courtesy of Instagram @calliebundy
Biography
Born and raised in the coastal city of Milford, Connecticut, Bundy was involved in a variety of sports growing up. She played soccer, basketball, and softball during her high school days.
However, when she entered college, Callie started focusing on improving her softball skills. She was rewarded for her hard work as she went on to play NCAA Division 1 Softball.
After graduating from college, Callie Bundy started lifting weights and training regularly. She soon developed a liking for bikini contests and decided to compete in a show.
Callie Bundy competed in her first bikini show in 2011 — National Physique Committee (NPC) Eastern USA Championships, placing 11th.
After the humble start to her competitive bodybuilding career, Callie went back to the drawing board and started working on her weaknesses.
Her hard work and dedication paid off as she bagged a runner-up finish in her second show — the 2012 NPC Metropolitan Championships. She outdid herself in her next contest by winning the 2012 NPC Jay Cutler Classic.
2012 proved to be Bundy’s competitive bodybuilding career’s best year as she also won the NPC Bev Francis Atlantic States the same year and then took a third-place finish at the 2021 NPC Team Universe Championships. Carrie Bundy had four podium finishes in 2012, announcing her arrival in the bikini division.
Callie earned her Pro card by winning the 2013 NPC Team Universe & Fitness National Championships contest. Her last pro league show was the 2015 IFBB Toronto Pro Supershow, where she placed ninth.
Image courtesy of Instagram @calliebundy
After a harsh 2015 outing, Bundy hung her contest heels and started hosting a variety of TV shows, and modeled for various magazines and agencies.
Accomplishments
2015 IFBB Toronto Pro Supershow, 9th place
2015 IFBB New York Pro, 13th place
2015 IFBB Pittsburgh Pro, 13th place
2014 IFBB PBW Tampa Pro, 13th place
2014 IFBB Prestige Crystal Cup, 11th place
2014 IFBB Toronto Pro Supershow, 3rd place
2014 IFBB New York Pro, 9th place
2014 IFBB Pittsburgh Pro, 10th place
2014 IFBB Battle on the Beach Pro, 4th place
2013 NPC Team Universe & Fitness National Championships, NP
2013 NPC Team Universe & Fitness National Championships, 2nd place
2013 NPC Junior USA Championships, 1st place
2013 NPC Steve Stone Metropolitan Championships, 3rd place
2012 IFBB North American Championships, 6th place
2012 NPC USA Championships, 8th place
2012 NPC Team Universe Championships, 3rd place
2012 NPC Bev Francis Atlantic States, 1st place
2012 NPC Jay Cutler Classic, 1st place
2012 NPC Metropolitan Championships, 2nd place
2011 NPC Eastern USA Championships, 11th place
Image courtesy of Instagram @calliebundy
Training
“Slow progress is the real progress” is Callie’s training philosophy.
Bundy emphasizes the importance of enjoying your fitness journey. Most people who treat their training and diet program as a chore usually give up on the process as soon as it gets hard.
Callie Bundy loves training her glutes and hamstrings. Her lower body became her strongest suit after years of training. The same is true for her abdomen. Bundy had to train and diet hard to reveal her abs.
Some of Callie’s favorite exercises include good mornings, squats, and shoulder press. The former bikini competitor credits the squat for her gluteus development. She also reveals that shoulder press gave her the most intense arm pump.
Image courtesy of Instagram @calliebundy
Workout Routine
Callie trains daily, and these are some of the exercises she does:
Crunches – 4 sets of 30, 25, 20, 15 reps
Leg raise with hip lift – 4 sets of 30, 25, 20, 15 reps
Box squat jumps – 3 sets of 30 reps
Full sit-up on stability ball – 4 sets of 30, 25, 20, 15 reps
Cardio – 40-50 min
Image courtesy of Instagram @calliebundy
Nutrition
Callie Bundy was never a fan of dieting before starting her fitness transformation. She believes that she had a fast metabolism because of her active lifestyle and could get away with occasional unhealthy eating now and then.
However, Bundy knew she would need to follow a strict diet program to do well in a bikini contest. She started seeing improvements in her physique as soon as she started following a personalized nutrition plan, making her keener to step on stage.
Callie believes that an individual should never suppress their cravings for too long. Although she mostly eats healthy, she lets herself loose whenever she craves something.
“I don’t really get cravings, because I don’t really deprive myself of anything. I figure if you want it, have it. Otherwise, you slowly eat everything else in sight but that.” — Callie Bundy on cheat meals
Diet
Callie Bundy eats a high-protein diet that consists of lean proteins such as chicken, fish, and steak. Rice, sweet potato, fruits, and green vegetables are her primary source of carbs. Finally, she relies on chia seeds, olive oil, nuts, and flaxseed oil to meet her daily fats needs.
Bundy also recommends eating nutrient-dense organic food whenever you can. “Whenever possible I will buy organic,” said the former bikini athlete.
Callie’s favorite cheat meal includes wood-fired or brick oven pizza with cherry peppers, mushrooms, sausage, pepperoni, and onions.
According to Callie, patience, consistency, willingness to improve with every workout, and having a goal are some of the most important prerequisites for a successful physique transformation.
Cass Martin Profile & Stats
The biography, life, and accomplishments of Cass Martin
Cass Martin is a fitness influencer and social media icon known for her training and well-sculpted physique. As someone who knows the value of hard work, Cass works to promote her physique and workouts on social media so others can be inspired.
Below is a complete breakdown of Cass Martin’s profile, stats, biography, training and diet regimens.
Full Name: Cass Martin
Weight
Height
Date Of Birth
125-135 lbs.
5’5”
1990
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
American
Biography
Cass Martin was always fairly lean growing up and participated in sports and fitness to stay as active as possible. She was so interested in sports that many of her young friends were boys, given her sheer love of fitness and athletics. After graduating college, she took up construction, but would soon find a new passion in building up her strong and toned physique.
Having known about the fitness world, she began to explore the world of bodybuilding and would start on a journey, building up her social media following and fan base. Falling more in love with lifting, she began to lift heavier, seeking to push her strength to the limit. But this grew old for her and she sought more intense workouts that fitness models were touting.
She began working out like that and her social media presence grew even more. Her passion for bodybuilding and love of working out grew into something she could not have seen coming. Now, with a massive following and a physique to show off, she seeks to help others achieve their desired body types as best they can.
Training
Cass has a history of working with strength training and more intense forms of training. Below are two of her workouts; an upper body and lower body. The first will show you how to work those arms with only dumbbells and the second will fire up your hamstrings and glutes for a real burn but great results.
Arm Workout (Dumbbells Only)
Alternating Dumbbell Curls: 4 sets, 12 reps
Perform these with one arm, switch to the other arm, then complete with both arms. Repeat.
Concentration Curls: 4 sets, 12 reps
Preacher Hammer Curls: 4 sets, 12 reps
Incline Curls: 4 sets, 12 reps
Triceps Extensions: 4 sets, 12 reps
Single Arm Kickbacks: 4 sets, 12 reps
Overhead Triceps Extension: 4 sets, 12 reps
Bent Over Double Arm Kickbacks: 4 sets, 12 reps
Hamstrings & Glutes
Warm-Up
Hip Abductors
Workout
Romanian Deadlifts
Single Leg Landmine RDL
Elevated Front Leg Split Squat
Lying Hamstring Heel Drag
Barbell Hip Thrust
Lying Leg Curls
Nutrition
Cass works to eat around 6 meals per day to constantly give her body fuel to power her workouts and everyday activities. Like all bodybuilders and fitness models, she sticks with whole foods to optimize nutrition and get the most out of her diet. Foods included in her diet are eggs, beef, turkey, oats, rice, and assorted vegetables, along with supplements that Cass sees fit for her routine.
Supplementation
While Cass uses her own supplements of choice, knowing which supplements out there can work for you and your bodybuilding goals can offer the best results possible. Cass utilizes a premium fat burner to burn stored fat, suppress appetite cravings, and kickstart your metabolism to burn more calories all in efforts to see those weight loss and fat loss goals become reality.
Danairo Moore Profile & Stats
The biography, life, and accomplishments of Danairo Moore
Danairo Moore is an African American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Men’s Physique competitor born on November 16, 1983.
Danairo Moore has a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA. A multi-media contract gives athletes opportunities such as promotions, branding building (social media posts, write-ups, and photoshoots), special guest appearances, and posing and seminar sessions.
Below is a complete breakdown of Danairo Moore’s profile, stats, biography, training, and diet regimen.
Full Name: Danairo Moore
Weight
Height
Date Of Birth
195-220 lbs
6’3”
11/16/1983
Division
Era
Nationality
Men’s Physique
2010
African American
Biography
On November 16, 1993, Danairo Moore was born in Kankakee, IL. Danairo Moore knew he was an athlete from the beginning. Moore says that basketball was his passion, but Daniro Moore confesses to being better at football. Boxing was another sport Moore enjoyed; it was a sport he and his father watched together.
Moore’s father passing away from cancer led Moore through a few mental battles. Then, Moore ran into a local gym owner, Mike Neumann, who introduced him to the sport of bodybuilding. Moore never looked back since then and loved the sport.
Danairo Moore went the natural bodybuilding route because he was drug-free all his life, and being an advocate for health and fitness is a lifelong dream of his. After picking up, bodybuilding Moore underwent an astonishing transformation.
He’s done well in his natural bodybuilding career thus far, and Natural Olympia is the only competition he’s placed outside the top three. Although, he was able to clinch a spot in the top ten. And the competition is fierce in the division he competes in – Men’s Physique.
Competition History
Below is an overview of Danairo Moore’s competition history.
2021 Diane Kakos Battle Against Cancer – 2nd
2021 World Cup – 3rd
2020 North American – 3rd
2020 Minnesota Mayhem – 2nd
2020 Natural Olympia – 9th
2019 Diane Kakos Battle Against Cancer – 2nd
2019 North American – 1st
2019 Natural Olympia – 9th
Danairo Moore’s Training
Danairo Moore trains six days a week and splits his routine up into back Monday, chest Tuesday, legs Wednesday, chest and back Thursday, shoulders and arms Friday, and back again Saturday.
Below is a video of him performing front squats.
https://www.instagram.com/reel/Cb7wMCvPFjl/?utm_source=ig_web_copy_link
Favorite Exercises
Regarding Danairo Moore’s favorite exercises, he stated:
“My favorite exercise are pull-ups, front squats, and deadlifts.”
Nutrition
When it comes to food, Moore said:
“My nutrition is the same all year round. Of course, I intake more calories during the off-season, especially after a long year of competing. Over the years, I’ve been following the Cory Gregory diet called Anabolic Fasting, which is intermittent fasting combined with the anabolic diet created by Dr. Mauro DiPasquale.”
Supplements
“I use Max Effort Muscle, and I use Rule One supplements too.”
Personal Life
Danairo Moore loves to read, travel, and watch basketball (he’s a “Black Mamba” fan), football, and boxing. But, of course, Moore will never pass up an opportunity to hang out with a loved one. And sometimes, you’ll find Moore watching old movies or napping if he isn’t clashing around metal plates.
Kristen Graham Jansen Profile & Stats
The biography, life, and accomplishments of Kristen Graham
Image via Instagram @kgrahamsfb
Kristen Graham is an American CrossFit athlete and strongwoman competitor. The multi-talented strength athlete is known for her grit and dedication.
Graham’s fitness journey began unexpectedly in 2011 when she started working out to lose the weight she had gained during pregnancy. Kristen had a fit and firm body throughout her life, and the excess bodyweight after childbirth irked her into starting training.
Below is a complete breakdown of Kristen Graham’s profile, stats, biography, training, and diet regimens.
Full Name: Kristen Graham
Weight
Height
Date Of Birth
145-155 lbs
5’4″
4/5/1985
Profession
Era
Nationality
CrossFit Athlete, Strongwoman, and Fitness Model
2010
American
Image via Instagram @kgrahamsfb
Biography
Born on May 4, 1985, in Brooklyn, NY, Kristen Graham had an active childhood. Growing up, she was a track runner and a skilled soccer player. Graham says that she had been “very lucky” in sports since childhood, and her parents were always supportive of her choices.
Being competitive in her early years helped Kristen develop military discipline and work ethic, which has carried into her CrossFit and strongwoman training and competitions.
The CrossFit athlete is a Stockton University graduate and had originally joined her local CrossFit gym in 2011 to improve her overall functionality and lose weight that he had gained during her pregnancy.
However, she was impressed with what the sport had to offer and continued training even after achieving her goal weight. After a few years of CrossFit training, the new mom got in the best shape of her life.
Fast-forward two years, Kristen Graham started competing in regional and CrossFit Open contests. Additionally, she started her own CrossFit gym and began coaching people.
The CrossFit games reignited Kristen’s desire to compete — something she had not done since her high school soccer days.
Not only did starting training after childbirth help her get back in shape, but it also helped Graham find her true calling and carve a career path out of her passion.
“The grind never stops. When it starts to get easier, it means you’re not grinding hard enough. Do work! Make it hurt.” — Kristen Graham on her training philosophy
Kristen Graham Benchmark Stats
According to CrossFit games, Graham’s benchmark stats include:
Back Squat: 305 pounds
Clean and Jerk: 225 pounds
Snatch: 175 pounds
Deadlift: 425 pounds
Max Pull-ups: 50
Fran: 2:28
Grace: 1:39
Sprint 400m: 1:07
Image via Instagram @kgrahamsfb
Training
Kristen Graham does not stick to one training style. Although she is primarily a CrossFit athlete, she constantly switches between CrossFit, bodybuilding, and strongwoman training.
Graham’s constantly changing and evolving training regimen is one of the secrets behind her strength, agility, conditioning, and muscle mass. She is the perfect example that you do not need to pledge your allegiance to a single training style. You could make the most of your workouts by being a jack of all trades.
Kristen Graham’s Workout Routine
Since Kristen does not follow a linear training program, it’d be better to break down her training into four sections:
1. Cardio — Graham begins her workouts with a 10-15 minute cardio session, which also serves as a warm-up. However, instead of using a treadmill, she prefers performing functional movements like push-ups, jumping jacks, squats, etc.
2. Main Workout — Depending on the kind of training Graham is doing during that period, she chooses between a CrossFit, strongman, or bodybuilding dominant workout. Her strength workouts include deadlifts, squat, and bench press. On the other hand, if she plans to train particular muscle groups, she opts for isolation exercises to enter the state of hypertrophy and build muscle mass and conditioning.
3. WOD — Kristen usually performs the WOD (workout of the day) after her main workout, which includes doing a specific number of exercises and reps as fast as possible.
4. Cool Down — Most fitness noobs make the mistake of not cooling down after a workout. Cooldowns are as important as warm-ups as they can help reduce your chances of injury and improve your mobility.
*Note: Kristen Graham’s workouts can vary greatly depending on her short-term goal.
Image via Instagram @kgrahamsfb
Nutrition
Kristen Graham understands the importance of diet in a successful transformation. Since she competes in strongman and CrossFit competitions, her diet changes depending on her upcoming contest.
Graham ensures she is getting most of her calories through nutrient-dense whole foods. Furthermore, she is not a fan of junk food and sticks to eating clean throughout the year.
“When nutrition is dialed in, everything starts to fall into place.” — Kristen Graham
Kristen Graham Diet Plan
Below you’ll find the diet plan Graham uses to shred after a strongman competition:
Meal 1
Grapefruit — 100 grams
Egg whites omelet — 4 large
Grilled chicken — 1.5 oz
Turkey bacon — 2 slices
Meal 2
Barbeque grilled chicken — 200 grams
Rice — 1 cup
Meal 3
Lettuce — 1/2 cup
Grapefruit — 100 grams
Grilled chicken — 3.7 oz
Almonds — 0.5 oz
Meal 4
Broccoli — 85 grams
Grilled chicken — 80 grams
Yellow bell pepper — 20 grams
Rice — 70 grams
Meal 5
Whey protein shake
Peanut butter — 2 tbsp
Almond milk (unsweetened) — 1 cup
Apple — 1 large
Kristen eats a high-protein food source with every meal as it improves her recovery and keeps her feeling full throughout the day.
On a bulking diet, Graham bumps up her carb intake to ensure she has enough energy to power through her intense workouts. She also eats more carbs after her workouts when she needs a fast glycogen spike.
Image via Instagram @kgrahamsfb
Supplements
Kristen Graham uses a variety of supplements to make the most of her workouts, fasten her recovery, and ensure her body is functioning at optimal levels. Her supplement stack consists of:
Whey protein
Multivitamins
Omega-3
Pre-workout
Turmeric
Chanel Renee Jansen Profile & Stats
The biography, life, and accomplishments of Chanel Renee Jansen
Image via Instagram @c_no5
Chanel Renee Jansen is an American fitness model, social media celebrity, photographer, videographer, and entrepreneur. Jansen is known for her hourglass physique and drop-dead gorgeous looks. However, she wasn’t always as fit as she is today.
Chanel Jansen has previously revealed that she weighed around 175 pounds and felt very unhappy with how she looked. After struggling with her weight for a long time, Jansen decided to join a gym and take control of her life.
Below is a complete breakdown of Chanel Renee Jansen’s profile, stats, biography, training, and diet regimens.
Full Name: Chanel Renee Jansen
Weight
Height
Date Of Birth
125-135 lbs
5’6″
5/7/1986
Profession
Era
Nationality
Fitness Model, Entrepreneur
2010
American
Image via Instagram @c_no5
Biography
While reflecting on her early years, Chanel Renee Jansen describes herself as “very heavy.” Before she started her transformation journey, the fitness model confessed that she wasn’t happy with how she looked or felt.
Prior to joining a gym, Chanel didn’t have much knowledge about training and nutrition. Following a ‘leave no stone unturned’ approach, she spent a good deal of time learning about fitness and nutrition.
With her hard work and help from her partner at the time — Rich Piana, Renee successfully achieved her dream physique. She lost 50 pounds and gained 10 pounds of lean muscle mass.
Jansen follows an intense transformation regimen and trains seven days a week. However, it wasn’t months before Chanel started seeing favorable changes in her physique.
Becoming a social media celebrity
Keen on sharing her transformation journey with other people struggling with weight issues, Jansen started posting photos of her transformation on social media in 2014. It wasn’t long before people started taking notice of Chanel, making her a much sought-after fitness model in the process.
Chanel Jansen used her newfound fame to launch her clothing brand focused on helping people reinforce a positive mindset and motivating them to achieve their goals.
“I was always the fat kid, I was always really shy, and fitness makes me feel so much better about myself, and it makes me feel better about other women. I love to encourage other women to lose weight, and I love to tell my story.” — Chanel Renee Jansen on her weight loss journey.
Image via Instagram @c_no5
Training
Since Chanel Renee Jansen started training under Rich Piana, it’s no surprise she followed a hardcore and intense workout regimen. Jansen trains seven days a week and does not believe in taking days off from the gym.
The fitness model performs cardio, abs, and strength training every day and spends at least two hours in the gym. Chanel credits Piana for her success in the gym. Rich Piana taught her advanced training and dieting principles that put her transformation journey on the fast track.
“I’m in the gym seven days a week, for at least two hours at the time. I always do abs and cardio. Being a woman, you always want to tighten your tummy.” — Chanel Jansen on her training approach
Training Principles
Chanel’s training principles include:
1. Cardio Every Day
The social media fitness celebrity preaches doing cardio every day. She believes a fasted cardio session in the morning is the best way of burning fat and losing excess body fat.
Jansen performs a second cardio session at the end of every workout. According to Chanel, regular cardio has helped her trim down her boxy waist and keeps her metabolism kicking throughout the day.
2. Fall in Love with Weight Training
Chanel Jansen is a proponent of weight training for women. She believes it can help girls tone their muscles and build strength. The fitness star believes it is time the “lifting weights can make girls look manly” myth is busted for good.
Image via Instagram @c_no5
Nutrition
Chanel Jansen relies on a low-carb, high-protein diet to stay lean all year round. She is not a fan of cheat meals and sticks to eating nutrient-dense whole foods.
Chanel Renee Jansen Diet Principles
Jansen swears by the following dieting principles:
1. Cut Out Sugar From Your Diet
An excess of sweetened foods and beverages can lead to weight gain, blood sugar problems, and an increased risk of heart disease. Additionally, it can accelerate the skin aging process and can increase your risk of depression. (1)(2)
2. Lower Your Salt and Carb Intake
Since Jansen’s first fitness goal was to lose weight, she switched to a carb-restricted diet. She has followed a similar low-carb diet ever since.
On the other hand, while your body needs some salt to function properly, too much of it can be detrimental to your health as it can deteriorate your heart health and lead to weight gain. (3)
3. Eat Lean and Clean Proteins
If your goal is to build muscle while losing weight, you cannot go wrong with a high-protein diet. A protein-rich diet can also make you feel satiated for longer, reducing the chances of feasting on junk food during the day.
Watch: Chanel Jansen Talks Unreleased Rich Piana Videos
Diet Plan
Below you will find Jansen’s “shredding” diet plan she uses to get in shape for a photoshoot:
Meal 1 (after fasted cardio)
1 scoop vegan protein powder
8-ounces Unsweetened Almond Milk
1 heaping spoon of unsweetened almond butter
1 scoop collagen supplement
Meal 2
Ground turkey
Sweet potato mesh
Meal 3 (Post-Workout meal)
Salmon with asparagus
Next Read: Rich Piana’s Girlfriend Chanel Jansen Makes A Statement And Tribute
Image via Instagram @c_no5
Supplements
Chanel Jansen uses the following supplements to improve her post-workout recovery and overall health:
References
Luo S, Monterosso JR, Sarpelleh K, Page KA. Differential effects of fructose versus glucose on brain and appetitive responses to food cues and decisions for food rewards. Proc Natl Acad Sci U S A. 2015;112(20):6509-6514. doi:10.1073/pnas.1503358112
Gkogkolou P, Böhm M. Advanced glycation end products: Key players in skin aging?. Dermatoendocrinol. 2012;4(3):259-270. doi:10.4161/derm.22028
Martinelli J, Conde SR, Araújo AR, Marcadenti A. Association between salt taste sensitivity threshold and blood pressure in healthy individuals: a cross-sectional study. Sao Paulo Med J. 2020 Jan-Feb;138(1):4-10. doi: 10.1590/1516-3180.2019.0166.R1.02102019. PMID: 32130310.
Alessandra Alvez Lima Profile & Stats
The biography, life, and accomplishments of Alessandra Alvez Lima
Photo via @eualessandraalves2 Instagram
Alessandra Alvez Lima is a bodybuilder, fitness model, and online businesswoman with a great physique and unique look. With her videos and photos online and on social media, she shows people what it’s like to work hard and serves as inspiration as well.
Below is a complete breakdown of Alessandra Alvez Lima’s profile, stats, biography, training and diet regimens.
Full Name: Alessandra Alvez Lima
Weight
Height
Date Of Birth
165-170 lbs.
5’5”
October 2020
Profession
Era
Nationality
Bodybuilder, Fitness Model, Online Businesswoman
2010
Brazilian
Photo via @eualessandraalves2 Instagram
Biography
Not much is know about Alessandra’s early years and family life, as she most likely keeps this information relatively private. But her bodybuilding journey began out of a love of lifting. She was enthralled by the gym and always sought to try new machines and exercises to build her physique.
Slowly but surely, she developed an amazing physique and that only fueled her to keep going. As each muscle group began to take shape, that tone and sculpt progressed further and inspired more progress. Through motivation and overcoming any challenges, she has grown comfortable with who she is and more confident in herself and her abilities.
Photo via @eualessandraalves2 Instagram
Training
Alessandra works to keep herself seeing muscle growth but also staying lean. If she is working on building strength, then heavy exercises are required. However, if she is in a sculpting phase, she may look towards certain isolation exercises to see this get done. For that added growth, she will engage with drop sets and supersets to maximize her muscle growth and push those muscle further to fatigue.
While her sets and reps are not known for this quad building workout, here are the exercises included for this great session:
One Leg Banded Glute Kickbacks
Back Squat
Hamstrings Deadlift
Hamstring Curls
Leg Press
One Leg Quad Extensions
Reverse Lunges
Stair Climber
[embedded content]
Nutrition
Like all bodybuilders, Alessandra makes sure to put the proper amount of protein, carbs, and fat into her diet for the best gains. This proper balance of macronutrients allows her to train hard and fully recover for better bounce back. She sticks to a strict eating schedule throughout the year, but does allow herself on holidays and rare occasions to cheat a little.
Supplementation
While Alessandra uses her own supplements of choice, knowing which supplements out there can benefit you can really increase your personal gains. Alessandra utilizes a premium fat burner to burn stored fat, suppress appetite cravings, and kickstart your metabolism to burn more calories in efforts to see those weight loss and fat loss goals.
Alicia Marie Profile & Stats
The biography, life, and accomplishments of Alicia Marie
Image via Instagram @aliciamariebody
Alicia Marie, also known as “The Machine,” is an American professional Figure and Bikini competitor, fitness model, TV personality, costume artist, and author.
Marie started her competitive bodybuilding journey in the bikini division. Alicia is a renowned health, diet, and fitness expert and has featured in many magazines and TV shows.
Below is a complete breakdown of Alicia Marie’s profile, stats, biography, training, and diet regimens.
Full Name: Alicia Marie
Weight
Height
Date Of Birth
125-135 lbs
5’10″
15/9/1975
Division
Era
Nationality
Figure, Bikini, Fitness Model
2000, 2010
American
Image via Instagram @aliciamariebody
Biography
Born on Dec. 15, 1975, in Connecticut, Marie had an active childhood and was engaged in several sports growing up, including track and field, softball, martial arts (Kali, weapons), and gymnastics.
Marie started lifting weights while still in high school, and because of her strength and endurance, she got the nickname “The Machine” from her friends.
Since her early years, Marie has been fascinated with comic books and always wanted to look like a superhero. Learning about bodybuilding and body transformations helped her work towards achieving her dream physique. Alicia Marie is a costume artist (cosplay) and a regular at comic cons.
Alicia Marie went to Columbia University to study broadcast and has a degree in neuroscience. It was in college that she started dedicating more time to weightlifting.
Shortly after starting working out regularly in college, Alicia Marie developed superhuman strength. She set impressive strength records, squatting almost 300 pounds in her junior year in college.
Turning Passion into a Career
After graduating from college, Alicia moved to LA, California, to turn her passion for fitness into a full-time career.
Marie found success as a fitness model and has been featured on the covers of more than 80 publications. She was the celebrity fitness trainer on MTV’s “Made” and co-created Liongate Media’s 30-Day Buttlift DVD exercise series. Alicia Marie has also authored the 2012 book “The Booty Bible.”
Become a Pro Athlete
Alicia Marie always had a competitive side to her. As she noticed improvements in her physique, she started training to compete in local contests.
Marie competed in her first show in 2003 and was hooked to the competitive bodybuilding circuit from the moment she stepped onto the stage for the first time. She won several bikini and figure contests over the next few years.
Her first big competition was the 2007 NPC Arnold Amateur Bodybuilding show, where she placed second in the figure and fitness class.
Alicia Marie earned her IFBB Pro card by winning the 2008 NPC Team Universe Bodybuilding, Fitness & Figure National Championships.
Marie made her pro debut in 2009 at the IFBB Europa Super Show & Supplement Expo, where she finished 12th. She had to wait six years before her first pro title win at the 2015 IFBB Muscle Contest Pro Bikini.
Trivia: Alicia Marie is 70% deaf in her left ear and about 30% deaf in her right from a 2005 boxing injury.
Image via Instagram @aliciamariebody
Accomplishments
Here are a few of Alicia Marie’s competitive bodybuilding accomplishments:
2015 IFBB Musclecontest.com Pro Bikini, 1st
2008 NPC Team Universe Bodybuilding, Fitness & Figure National Championships, 1st
2008 NPC USA Bodybuilding & Figure Championships, 2nd
2007 NPC Arnold Amateur Bodybuilding, Figure and Fitness, 2nd
Image via Instagram @aliciamariebody
Training
Alicia Marie’s training regimen has changed significantly since her competitive days. She currently focuses on cardio to maintain her chiseled abs and low body fat percentage. Marie performs cardio up to five days a week on a treadmill or Stairmaster.
Workout Routine
During her competition days, this is what Alicia’s training split looked like:
Monday: Cardio or Calves, Back/Biceps, Abs
Tuesday: Triceps, Light Chest, Cardio
Wednesday: Off/Cardio only or martial arts (Eskrima)
Thursday: Shoulders, Abs
Friday: Legs/Glutes, Light cardio for stretching
Saturday: Cardio, Abs
Sunday: Martial Arts (weapons, Kali)
Image via Instagram @aliciamariebody
Nutrition
“You can do 100 crunches every night, but you still can’t out-exercise a bad diet. You might as well hear it now so you can get to work!” — Alicia Marie on building abs
Alicia Marie follows an IIFYM (if it fits your macros) diet, also known as a flexible diet, to help stay in shape throughout the year. On her IIFYM diet, Marie sticks to nutrition-dense whole foods and stays away from junk food.
Here is a list of Alicia Marie’s favorite foods from each macro group:
1. Protein Sources:
Protein plays a vital role in building muscle mass and promotes recovery. It can also keep you feeling full for longer, which can help avoid snacking on unhealthy foods.
Egg whites
Whey protein powder
Lean beef cuts
Turkey
Chicken
Tuna (water-packed)
Fresh fish (tilapia, halibut, organic roughy, and snapper)
2. Fats Sources:
The macronutrient “fats” are required for optimal body functioning as they play a role in brain function, joint lubrication, organ insulation. It can also improve skin and hair quality.
Avocado
Coconut oil
Nuts, peanut
Almond butter
Extra-virgin olive oil
3. Carbohydrate Sources:
Carbs provide you with energy for daily tasks and are the primary fuel source for your brain’s high energy demands. (1)
Fruits (berries especially)
Veggies
Rice (brown, jasmine, wild, black)
Potatoes (red and white)
Quinoa
Oats
Favorite Protein Pancake Recipe
Alicia Marie loves protein pancakes and eats them five days a week on her training days.
1 scoop of dry oats blended into smaller bits, mixed with 2 egg whites
1 cup of unsweetened applesauce
Topped with blueberries or cinnamon
1 cup of protein powder
Image via Instagram @aliciamariebody
Supplements
“The Machine” uses the following supplements to improve her overall body functioning and recover better after her workouts:
Multivitamins
Omega-3
Whey protein
Fat burner
Pre-workout
References
Elia M, Folmer P, Schlatmann A, Goren A, Austin S. Carbohydrate, fat, and protein metabolism in muscle and in the whole body after mixed meal ingestion. Metabolism. 1988 Jun;37(6):542-51. doi: 10.1016/0026-0495(88)90169-2. PMID: 3374320.
Terry Crews Profile & Stats
The biography, life, and accomplishments of Terry Crews
Terry Crews is an American actor, anchor, and former NFL player. He has starred in many movies and comedy shows and hosted a reality TV show. Crews is best known for his roles in the sitcom “Everybody Hates Chris” and “The Expendables” movie franchise.
Below is a complete breakdown of Terry Crews’ profile, stats, biography, training, and diet regimens.
Full Name: Terry Alan Crews
Weight
Height
Date Of Birth
235-245 lbs
6’2″
30/7/1968
Professional
Era
Nationality
Actors, Former NFL Player
1990
American
Biography
Born on Jul. 30, 1968, Terry Crews grew up in Flint, Michigan, in a strict religious environment. Although Crews earned a scholarship in Art Excellence, his passion for football took over, and he started playing as a defensive end (linebacker) for the WMU Broncos.
Terry Crew’s performance earned him and his team the All-Conference honors and the 1988 Mid-American Conference Championship title.
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Beginning of the Acting Chapter
After he retired from the NFL, Crews moved to LA in 1997 to look for work in the film industry. His first film “Young Boys Incorporated” came out in 1998, which he had co-produced.
Terry Crews debuted in Hollywood in 2000 with the Arnold Schwarzenegger movie “The 6th Day.”
Although Crews sported a jacked physique throughout his football and acting career, he mostly appeared in comedy movies and shows until 2009. He received acclaim as an action star in the big-star cast action movie “The Expendables” in 2010.
Terry Crews also found success in an unexpected place — TV commercials. His TV commercials for Old Spice have a cult following of their own.
In his autobiography “Manhood: How to Be a Better Man or Just Live with One’ released in 2014, Crews writes about his long-lasting addiction to pornography, which he beat through rehabilitation in 2010.
Training
Terry Crews uses his experience from his football days and knowledge gained from years of training in the gym to devise his workout regimen.
“I will always consider myself an athlete. My workouts are about survival, longevity strength, and endurance. I realized working out should be about getting smarter as well as stronger.” — Terry Crews
Terry Crews Workout Principles
The former NFL star adheres to the following training principles to make the most of his workouts:
1. Focus on Functionality
Terry Crews believes that your training should improve your functionality and make you look like a pro athlete. According to him, lifting big weights is of no use if you cannot use the strength to improve your day-to-day functioning.
2. Don’t Rule out Cardio
Terry’s low body fat percentage is the result of performing six 30-45 minute cardio sessions every week. Regular aerobic exercise can help improve your cardiovascular health, regulate blood sugar, body weight, lower blood pressure, and reduce asthma symptoms. (1)(2)
3. Perform Multi-Joint Exercises
Crews is a fan of functional movement like the power clean, deadlifts, and squat as they can help build muscle mass, strength, and thickness in muscles while improving overall body functionality.
4. Go Heavy or Go Homes
The Expendables star believes in lifting heavy in the gym as it can aid in ramping up your natural testosterone production. He believes lifting heavy is especially important for men in their 40s and 50s.
However, Crews is not a proponent of 1RM (one-rep max). He advises lifting a weight that can help you hit muscle failure with 3-5 reps while performing the movement with a correct form.
Monday: Shoulders and Arms
Upright Barbell Row: 1 set of 5-6 reps
Power Clean: 1 set of 5-6 reps
Romanian Deadlift: 1 set of 6 reps
Front Dumbbell Raise: 1 set of 10 reps
Arnold Dumbbell Press: 1 set of 10 reps
Side Lateral Raise: 1 set of 10 reps
Reverse Fly: 1 set of 10 reps
Hammer Curl: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set to failure, 30-sec rest
Hanging Leg Raise: 1 set to failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Tuesday: Back and Cardio
Barbell Deadlift: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Pull-Up: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Rocky Pull-Up/Pull-down: 1 set of 15 reps, 30-sec rest
Side-to-Side Chin-Up: 1 set of 6 reps
Reverse-Grip Bent-Over Row: 4 sets of 10 reps, 30-sec rest
Smith Machine Bent-Over Row: 4 sets of 10, 8, 6, 4, 30-sec rest
Seated Cable Row: 4 sets of 10 reps, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Wednesday: Cardio
Treadmill: 45 min (5 mi at 7 mph)
Thursday: Chest, Arms, Abs, and Cardio
Power Clean and Jerk: 4 sets of 6 reps
Barbell Bench Press: 4 sets of 8-10 reps
Incline Bench Press: 4 sets of 8-10 reps
Dumbbell Fly: 4 sets of 10 reps
Biceps Curl: 4 sets of 10 reps
Bar Dips: 2 sets of 10 reps
Push-up: 4 sets of 15 reps
Leg Raise: 4 sets of 6-8 reps
Treadmill: 30 minutes (3.5 miles at 7mph)
Friday: Legs, Abs, Triceps, and Cardio
Barbell Squat: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Press: 4 sets of 10 reps
Standing Calf Raise: 4 sets of 10 reps
Hack Squat: 4 sets of 10 reps
Close Grip Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Extension: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set until failure, 30-sec rest
Hanging Leg Raise: 1 set until failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Saturday: Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Sunday: Optional Day Off or Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Nutrition
Terry Crews likes to stay in a photoshoot-ready shape throughout the year. He has found that an IF (intermittent fasting) diet is the best way of maintaining his conditioning.
The 16/8 regime is the most popular IF diet that involves not eating anything for 16 hours and meeting your daily calorie goals in an eight-hour window.
Crews only drinks green tea and amino acids during his fasting periods. While green tea is a great anti-oxidant and helps keep your metabolism kicking, amino acids ensure that you are not burning muscle as a source of fuel.
Meal 1:
Apple
Vitamin shakes
Meal 2:
Protein shake
Meal 3:
Granola
Yogurt
Meal 4:
Chicken
Salad
Omelet
Bacon
Protein shake
Meal 5:
Protein shake
Meal 6
Cheesecake/Pudding/Pie/Pinkberry
Supplements
Terry Crews uses the following supplements to make his post-workout recovery more efficient and improve overall health:
1. Multivitamins
2 Amino Acids
3. Whey Protein
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
Yarishna Ayala Profile & Stats
The biography, life, and accomplishments of Yarishna Ayala
Photo via @yarishna Instagram
Yarishna Ayala is a professional bodybuilder and social media influencer with a great physique. Always working on her body and seeking to perform at a high level, Yarishna seeks to inspire others to get the most out of their potential.
Below is a complete breakdown of Yarishna Ayala’s profile, stats, biography, training and diet regimens.
Full Name: Yarishna Ayala
Weight
Height
Date Of Birth
125-135 lbs.
5’5”
05/09/1992
Profession
Era
Nationality
Bodybuilder, Social Media Influencer
2010
Puerto Rican
Photo via @yarishna Instagram
Biography
Yarishna Ayala was born in Puerto Rico and as she got older, she began to question what was next in her life. She had just competed in a reality dance competition and felt there was no direction after that. But she didn’t give up and hired a personal trainer to help get her on track physically. As she progressed, she was instantly taken and wanted to continue in this field.
She first competed in 2013 and would eventually earn her pro card. With numerous appearances at bodybuilding shows, she began to see the reality of competing at a professional level. As time went on, she garnered attention on social media and became a fitness icon as well.
Now a professional bodybuilder and social media influencer, Yarishna uses her platform to inspire others so they too can see great gains to their health and fitness like she does.
Photo via @yarishna Instagram
Training
For her training, Yarishna works out around 6 days per week in efforts to stay on top of everything. She will find a balance of lifting weights and cardio to round out a great routine and always seeks to maximize her workout plan as best she can.
This workout is a great lower body workout to fire up those legs and build those stabilizing muscles when looking to improve on bigger lifts.
Lower Body Workout
Barbell Skater Squats
Deadlift
Hack Squat
Leg Press
Hamstring Curls
Leg Extension
Barbell Hip Thrust
Barbell Bench Lunge
Nutrition
Like all competitive bodybuilders and athletes, Yarishna eats clean and only works to include protein, carbs, and healthy fats in her diet. Important foods include oats, sweet potato, eggs, chicken, fish, and assorted fruits and vegetables. Her nutrition plan works in tandem with a great supplementation routine.
Photo via @yarishna Instagram
Supplementation
While Yarishna has her own supplements of choice, knowing which supplements out there can benefit you are important to know for your personal gains. A fat burner is a great supplement to use for it can burn stored fat, suppress your appetite and cravings, and boost your metabolism to burn more calories in efforts to see those weight loss goals.
Competition History
2016 Pittsburgh Pro, 14th
2015 Tampa Pro, 16th
2015 Puerto Rico Pro, 9th
2015 New York Pro, 16th
2014 Irongames Pro Bikini, 7th
2014 Europa Phoenix, 7th
2014 Patriots Pro Bikini, 8th
2014 Toronto Pro, 8th
2014 New York Pro, 16th
2014 Pittsburgh Pro, 13th
2013 Valenti Gold Cup Pro, 7th
2013 Tampa Pro, 8th
2013 NPC Junior National Championships, 1st
2013 NPC New York State Grand Prix, 3rd
2013 Central American and Caribbean Games, 2nd
2013 Tony Roman Bodybuilding, 1st
2013 Ms. And Mr. Puerto Rico, 1st
2013 Unique Fitness Classic, 1st
Arely Ayala Profile & Stats
The biography, life, and accomplishments of Arely Ayala.
Arely Ayala is a Mexican professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Bikini Angels and Bikini Divas athlete born on August 9, 1987. She won the gold medal in Bikini Angels and the silver medal in Bikini Divas at 2021 Natural Olympia.
Arely Ayala is also the first international athlete to sign a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA.
Below is a complete breakdown of Arely Ayala’s profile, stats, biography, training, and diet regimen.
Full Name: Arely Ayala
Weight
Height
Date Of Birth
110 lbs
5’2″
08/09/1987
Division
Era
Nationality
Bikini Angels, Bikini Divas
2010
Mexican
Biography
On August 9, 1987, Arely Ayala was born in Navojoa, Sonora, Mexico. Arely Ayala started training at a young age and was in a small gym in Navojoa at 12. She trained with her dad and brother and made it an excellent habit to lift Monday – Friday.
However, it wasn’t until she was 30 that Ayala competed in her first natural bodybuilding competition. Her first show took place in Hermosillo Sonora, and she was a mother of a daughter and son at the time. Ayala was determined to compete naturally to stay healthy for a lifetime for her and her family.
Competition History
2021 Natural Olympia
Bikini Angels – 1st
Binki Divas – 2nd
2021 Natural Universe
Bikini Angels – 1st
Binki Divas – 1st
2021 International Iron Man
Bikini Angels – 1st
Bikini Divas – 2nd
2021 Fitnessmania Mexico and INBA Mexico
Bikini Angels Professional Card
2020 INBA Mexico and INBA PNBA Natural Bodybuilding
Legal and Official Appointment as Director of Fitnessmania INBA Sonora and the Mexican Association of Natural Bodybuilding in the State of Sonora
2020 Natural Olympia
Bikini Divas – 1st Place World Champion Short
Professional Card as an Elite Athlete
2019 WNBF
Low Size Open Bikini – 1st
1st Place Absolute World Champion
Professional Card
2019 WNBF Mexico
1st Place National Champion Bikini Fitness Up to 1.60
1st Place and Absolute Champion Bikini Model
2018 Affeson
1st Place State Bikini Fitness Novice Up to 1.60
Absolute Champion Bikini Fitness Novice
Arely Ayala’s Training
Arely Ayala’s training routine will change depending on if she’s training for volume or definition. She trains six days a week and uses heavier weights with fewer reps when she’s training for size. If Ayala is cutting, she’ll train seven days a week and increase her time spent doing cardio.
She splits her workout into three days for the upper body and three days for the lower body when she trains six days a week during her bulking phase. And she’ll add glutes and shoulder exercises on the seventh day during her cutting phase. When she’s trying to put on size, Ayala performs three sets of 4-12 reps.
What Are Arely Ayala’s Favorite Exercises?
Arely Ayala stated this below about her favorite exercises:
“My favorite exercises are the basic exercises – squats, lunges, and crunches.”
Below is a social media clip of Ayala doing various lunges.
https://www.instagram.com/reel/CaNNtKDM9dA/?utm_source=ig_web_copy_link
Nutrition
Arely Ayala said this regarding nutrition:
“Out of season, my caloric intake is high to grow muscle, always respecting my macronutrients – protein, carbohydrates, and fat – and I eat all vegetables and fruits and enough water. And I reduce my caloric intake by 50% or more during the season and increase my physical activity.”
Supplements
Arely Ayala takes these supplements below.
Personal Life
Arely Ayala likes yoga and hill climbing. She also enjoys spending time with her family and friends.