Tag: Athlete Profiles
Mia Sand Profile & Stats
The biography, life, and accomplishments of Mia Sand
Mia Sand is a fitness model and social media influencer with a large following and amazing physique. A sponsored athlete, she continues to rise the ranks of the fitness world and inspire others to work hard like she does.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Mia Sand
Weight
Height
Date Of Birth
175-185 lbs.
5’7”
10/11/1987
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
Danish
Biography
Mia Sand began her fitness journey well into her mid-twenties after she had a child and wasn’t happy with her weight or appearance. Seeking a change, she began to visit a gym in order to spark that difference she wanted most. What she found was a real passion and desire for fitness and under the guidance of a trainer, she began to build muscle and see her physique change. Fairly soon after, she began to be approached by fitness companies, some of high caliber, and soon became a sponsored athlete. She began to grow her social media following and continues to rise in the ranks of the fitness community today.
Using her platform, she now encourages young women to work hard in order to build that physique they want most. For her, it is a mindset and one she feels can be changed for the better in order for those goals to be achieved. Her message is to not be afraid of being different and those who follow her now passion can make the same change she did for the better.
Training
For her training, Mia focuses on both bodybuilding and powerlifting exercises in order to achieve that strong and amazing physique. A mix of heavy compound and isolation exercises is matched by her favorite exercises like squats, dips, and the bench press. For cardio, She will focus on this if she needs to but typically she will shorten her rest time during her lift to keep her energy high and her heart pumping for that conditioning. Below is an example workout for her arms day working her biceps and triceps.
Biceps & Triceps Workout
Dumbbell Biceps Curls: 3 sets, 10-12 reps
Hammer Curls: 3 sets, 10 reps
Chin-Ups: 3 sets, 12-15 reps
Cable Biceps Curls: 3 sets, 10 reps
Skullcrushers: 3 sets, 10 reps
Triceps Pushdowns: 3 sets, 10-12 reps
Nutrition
Mia’s nutrition is that of clean foods but she tries to enjoy those foods we all love as well. It is a balance of eating well but also enjoying what you eat for diets can be challenging especially if they are very strict. For her, it is all about fueling her body with the right nutrients to power her workouts and her busy lifestyle.
Supplementation
While Mia uses her own choice of supplements, it is important to have a quality routine in order to capitalize on all those gains. A protein powder will ensure growth and recovery while a pre-workout can offer those energy boosts and muscle pumps for any pre-workout needs. Other supplements to consider for increased muscle mass and strength are creatine and mass gainer depending on your goals. For those looking to lose weight, a fat burner can greatly help with fat loss and muscle retention. It is important to include a multivitamin as well for because you don’t want any deficiencies so make sure to pump yourself with the right vitamins and minerals.
Lauren Wood Profile & Stats
The biography, life, and accomplishments of Lauren Wood
Lauren Wood is a model and television personality with a massive fitness following for her toned and sculpted physique. With a large social media following, she seeks to be motivation for others to achieve their goals and reach the heights they want to most.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Lauren Wood
Weight
Height
Date Of Birth
120-125 lbs.
5’7”
03/13/1993
Profession
Era
Nationality
Fitness Model, TV Personality
2010
American
Biography
Lauren Wood was born in Texas and went through life as an average child. Her professional life began on social media and the world began to see her through her Instagram account. By building up a massive following, she began a career in modeling and sought to be a brand influencer, capitalizing on a great fashion sense. But her toned physique would prove lucrative in entertainment as well.
Her first television debut was on the improv comedy show “Wild N’ Out” and her fame rose even more with the increased notoriety. As a fan favorite, she capitalized and continued her success on social media growing her following even more than before.
As a fitness enthusiast with a great physique, she serves as motivation for others to try and achieve their goals. With her lifestyle and fitness posts, she serves as proof of what hard work can do when you put your mind to it.
Training
Lauren’s training involves a great routine of warming up before she begins and making sure she stretches after to improve flexibility and mobility. She always puts a focus on controlled movements to engage her muscles, create great resistance, and ensure she takes the best care of her body for all her workouts. She also does cardio a few times a week to stay in peak shape all the time.
Nutrition
When it comes to nutrition, Lauren eats very clean and strict, for she focusing heavily on what it takes to fuel her workouts to keep that great physique. While she eats mainly very healthy foods, the occasional cheat meal sneaks in so she can enjoy some of those sweet treats as well.
Supplementation
While Lauren uses her own supplements of choice, it’s important to have a well-rounded routine on your shelf in order to maximize all of your goals effectively. A pre-workout can provide for energy and muscle pumps to ensure a quality workout and an intra-workout BCAA can help push through fatigue and keep that energy high. Of course, a protein powder is essential for maximizing growth and recovery and other supplements like creatine, multivitamins, and fat burners can keep you healthy overall and really influence that increase in strength and size.
Dani Speegle Profile & Stats
The biography, life, and accomplishments of Dani Speegle Dani Elle Speegle is a CrossFit athlete and fitness influencer whose journey has inspired countless others. As an accomplished athlete, she knows the value of hard work and what it takes to succeed. The success that followed was earned as she is now one of the biggest […]
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Katelyn Runck Profile & Stats
The biography, life, and accomplishments of Katelyn Runck
Kaitlyn Runck is a fitness model and WBFF bodybuilder competing in the Fitness Model Division. A successful career earned her a great following and she is now an online coach as well, sharing her knowledge so others can achieve their goals.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kaitlyn Runck (WBFF Bodybuilder)
Weight
Height
Date Of Birth
135 lbs.
5’10”
July 20, 1991
Division
Era
Nationality
Fitness Model
2010
American
Biography
Katilyn Runck grew up in North Dakota and the idea for health and fitness started in her teen years. She began her career as a runway model and finished high school by getting an online degree. Through constant stress and the continuous pressure to succeed, she struggled with mental health and her physical health began to decline as well. Realizing she needed to change, and that the runway model life was getting too dangerous for her, she realized what she needed to do and sought to make that change.
She began to focus heavily on nutrition, finding the right balance of her diet and fueling her workouts properly, giving her a much healthier and happier lifestyle. With a passion for fitness, nutrition, and helping others achieve their goals, she became a fitness coach and started her own fitness and lifestyle brand. Through this, she offers customized and personalized wellness, nutrition, and fitness plans so others can see the results they want to see most.
Kaitlyn is also a WBFF bodybuilding competitor in the Fitness Model division competing against the best for the top spot in top tier bodybuilding competitions.
Training
Kaitlyn’s training revolves around a host of methods that keep her figure toned and shredded. While her exercises tend to change in order to cause muscle confusion so she always sees growth, typically her reps are anywhere between 8-12 reps per set and she does around 3-5 sets per exercise. Her training is typically a 5 day split and she changes her routine up every four weeks.
Cardio for Kaitlyn typically revolves around when she has a show or photo shoot and it will consist of both HIIT work and longer, more steady state work. If it is the offseason, or no shoots to prepare for, she takes a break from cardio and focuses more so on lifting alone.
Nutrition
When it comes to nutrition, Kaitlyn follows the 80/20 rule, being that 80% of the time she eats healthy foods that fuel her body. These include anything from whole grains, protein, fruits, and veggies, and a host of other foods that give her the energy she needs inside and out of the gym. The 20% comes when she enjoys those foods that we all love. Finding the right balance is the best way to enjoy a healthy life while still having fun.
Supplementation
When it comes to supplementation, having a solid routine and the right supplements on your shelf will prove to be highly effective as you seek those desired gains. A pre-workout can offer energy and muscle pumps while an intra-workout BCAA can burst through any fatigue and aid in recovery and muscle retention. For your post-workout needs, a protein powder is perfect for capitalizing on growth and recovery. Other supplements to consider when optimizing your health and performance are creatine supplements, super greens, omega-3s, and of course, a high-quality multivitamin.
Steve Kuclo Profile & Stats
The biography, life, and accomplishments of Steve Kuclo
Steve Kuclo is an IFBB professional bodybuilder and firefighter from Plano, Texas (USA.) He’s made a name for himself through winning professional competitions, and standing on the Mr. Olympia stage 4 times.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Steve “King Snake” Kuclo
Weight
Height
Date Of Birth
300 lbs.
5’11”
08/15/1985
Division
Era
Nationality
Open
2000, 2010
American
Biography
Growing up, Steve was amazingly enthusiastic about sports. He played baseball, hockey and football at school, loving every moment. He figured out how to become so skilled at hockey as a young athlete that he was put in the hockey hall of fame for his endeavors. Steve says that personal development was always his main goal, and it turned into an “addiction” as he entered adulthood.
Steve’s love for self-improvement in sports, allowed him to develop an interest in improving his body and becoming as strong as he could. Because of this, he began going to the gym in order to improve his ability in the hockey rink. As he spent more time in the gym, his love for bodybuilding grew naturally. He decided that he would try competing to see where the sport would take him.
Steve stepped on stage for the first time when he was only 28 years old. He managed to win the 2004 NPC ‘Capital City Classic’ teen class, coming 3rd in the overall Men’s Open division.
Steve winning made him obsessed with the sport. He would go on to win the Teen Nationals Heavyweight in 2004 and 2005, as well as the 2004 NPC Michigan Bodybuilding State Championships.
Steve was a successful bodybuilder, but he knew that he would need a day job to pay for his food and gym subscription. He joined the fire and rescue service when he was 21, with the intention to help people in his local community. Though it became hard to juggle long (sometimes 24 hour long) shifts, he believed that this career and his bodybuilding lifestyle complimented each other. The strength gains he made in the gym, were useful in his very physical firefighting role.
In the late 2000’s, Steve began to compete in full adult events, finding success at the 2008 and 2010 NPC Nationals, with 3rd place positions. In 2011, Steve tried for the third time to win the same competition in Las Vegas, USA. He trained extremely hard for the event, and managed to win easily.
Through doing so, he managed to claim his Pro Card, starting a career which would lead him all the way to the top.
The first professional contest he entered was the 2013 ‘Europa Super Show Men’s Open’ in Dallas. He figured out how to win this show and take the first place trophy home.
This wasn’t all he got following this event though. He also discovered that he had qualified for the 2013 Mr. Olympia contest. This was a dream that Steve had supported since he was a teen, so to be welcomed onto this stage with the best on the planet was an amazing opportunity.
He managed to place 14th at Olympia. His long training period paid off, and he could say that he was officially in the top level of bodybuilders on earth. He demonstrated his ability by winning the ‘Arnold Classic’ in Brazil a couple of months after the fact in 2014.
In 2015, Steve started working with the professional coach George Farah. He says that doing so “completely transformed” his physique.
George’s approach with Steve was to keep things basic. They worked hard on making small, but noticeable changes to Steve’s diet by introducing new foods and supplements where needed.
He managed to land a 2nd place trophy at the famous ‘Wings of Strength Texas Pro’, but unfortunately came in 16th at his third Mr. Olympia a few months later. Steve saw this as an opportunity to rebuild and prepare for the next years’ contests.
Steve goal was always to win the Olympia, and he attended the 2016 competition with an intention to beat his previous years 16th. He came 13th this time round, which was an improvement, but it was still nowhere near his 2014 9th place result.
Steve knew that it was only a matter of time before he would eventually be on the podium as a top placer. He viewed these years of training and competing as “self improvement”, the initial motivation which started him out on the bodybuilding path in the first place.
Training
Steve says “taking your body to new limits is not an easy or comfortable process.” His weekly split is a grueling 6 day marathon, with each day focused on a different area of the body.
First Day: Quads
Second Day: Chest
Third Day: Back
Fourth Day: Rest Day
Fifth Day: Hams/Glutes
Sixth Day: Arms
Seventh Day: Shoulders
Quads
Straight Bra Squat: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Leg Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Hack Squat: 4 sets, 10-12 reps
Triple Drop Set on 4th set
Led Extension: 9-10 reps
Machine Squat: 9-10 reps
Lunge: 9-10 reps for each leg
Chest
Incline Barbell Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Flat Hammer Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Incline Dumbbell Fly: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Hammer Incline: 9-10 reps
Cable Fly: 9-10 reps
Pec Dec Fly: 9-10 reps
Back
Barbell Bentover Row: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Lat Pulldown: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Seated Low Cable Row: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
Hammer Strength Row: 9-10 reps
V Bar Pulldown: 9-10 reps
Dumbbell Pullover 9-10 reps
Hamstrings And Glutes
Stiff Leg Barbell Deadlift: 3 sets, 10-12 reps
Triple Drop Set on the 3rd set
Lying Leg Curl: 3 sets, 10-12 reps
Power partial and Triple Drop Set on the 3rd set
Standing Single Leg Curl: 3 sets, 10-12 reps for each leg
Power Partial and Triple Drop Set on the 3rd set
Barbell Hip Thrust: 12-15 reps
Abductor: 12-15 reps
Abductor: 12-15 reps
Arms
Biceps
Standing Wide Grip Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Seated Incline Dumbbell Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Preacher Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Dumbbell Hammer Curl: 9-10 reps
Reverse Curl: 9-10 reps
Cable Curl: 9-10 reps
Triceps
Close-Grip Bench Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Cable Rope Extension: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Overhead Rope Extension: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Dip: 9-10 reps
Wide Pushdown: 9-10 reps
Cable Rope Extension: 9-10 reps
Shoulders
Dumbbell Lateral Raise: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Barbell Military Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Machine Shoulder Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Rear Pec Dec Fly: 9-10 reps
Cable Lateral Raise: 9-10 reps
Rear Delt Rope Face Pull: 9-10 reps
Nutrition
Off-Season
First Meal
6 oz. of lean steak
2 whole eggs
1/2 cup of egg whites
1-cup spinach
5 cups oats
Second Meal
7 oz. of chicken, or lean ground turkey
2 cups of white rice
1 banana
Third Meal
7 oz. chicken or lean ground turkey
2 cups of white rice
1 apple
Fourth Meal
7 oz. chicken or lean ground turkey (cooked)
2 cups of rice (cooked)
1 cup pineapple
Fifth Meal
8 oz. salmon (cooked)
10 oz. sweet potato (cooked)
Vegetable of choice
Sixth Meal
2 scoops
1 tbsp. coconut oil
1 hand full of mixed nuts
½ cup low fat natural Greek yogurt
Cheat Meals
2-3 cheat meals per week including a variety of food from fast food burgers to pizza
Competition Diet
First Meal
5 cups egg whites
2 whole eggs
2 cups oats
2 slices Ezekiel bread
Second Meal
10 ounce fillet
12 ounce sweet potato
Third Meal
10 ounce chicken breast
2 cups rice
1 tablespoon avocado oil
Fourth Meal
10 ounce chicken
2 cups rice
Fifth Meal
2 scoops whey protein isolate
1/2 cup Greek yogurt
5 cups oats all in a shake
Supplementation
While Steve uses his own supplements of choice, having a good supplementation routine is key in seeing gains. Whether that be a protein powder for growth and recovery, a pre-workout for those pumps and energy boosts, or a fat burner to help shed that stubborn fat, a quality supplement routine can work wonders for you. Also, be sure to look into top multivitamins, testosterone boosters, and intra-workout products to really enhance your health and performance.
Competition History
2004 NPC Capital City Classic, 1st Teen, Overall Men’s 3rd
2004 NPC Michigan Bodybuilding State Championships 1st place in the Teen, Teen Overall, 4th Place Men’s
2004 NPC Teen Nationals Heavyweight, 1st
2005 NPC Collegiate Nationals, 3rd
2005 NPC Michigan Championships Teen, 1st
2005 NPC Michigan Championships Heavy Weight, 5th
2005 Teen Nationals Heavy Weight, 1st
2007 North American Championships, 8th
2008 NPC Nationals,3rd
2009 NPC Nationals, 13th
2010 NPC Nationals, 3rd
2010 NPC USA Championships, 6th
2011 NPC USA, Men’s Overall 1st (pro card)
2013 Dallas Europa Super Show Men’s Open, 1st
2013 Mr. Olympia, 14th
2014 Arnold Classic Brazil, 1st
2014 Finland Pro, 2nd
2014 San Marino Pro, 7th
2014 EVLS Prague Pro, 5th
2014 Dubai Open, 4th
2014 Mr. Olympia, 9th
2015 Wings of Strength Texas Pro, 2nd
2015 Mr. Olympia, 16th
2015 IFBB Europa Phoenix, 6th
2015 IFBB EVL’s Prague Pro, 10th
2015 IFBB Arnold Classic Europe, 10th
2016 Mr. Olympia, 13th
Aspen Rae Profile & Stats
The biography, life, and accomplishments of Aspen Rae
Aspen Rae is an adult model, fitness model, and social media personality with an absolutely shredded and toned physique. With success in front of the camera through her modeling opportunities, she has competed in NPC shows as a Figure Competitor.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Aspen Rae
Weight
Height
Date Of Birth
Under 115 lbs.
5’4”
12/10/1990
Profession
Era
Nationality
Adult Model, Fitness Model, Figure Competitor
2010
American
Biography
Aspen Rae was born in northern California and always felt very athletic as a child. When it came to running, and running long distances, she thrived and found a real passion in that along with swimming. But as many young people do, after high school she sought a change. Being a long distance runner and swimmer, she sought to put on strength and size with an increased effort on toning her physique. Soon after, she began her weightlifting journey and found a variety of exercises to challenge her so she saw the results she wanted most.
With this new found love of lifting, Aspen began competing in NPC shows and started seeing good results. Starting in the Bikini division, she soon transitioned to the Figure division and felt it was a better fit.
At the same time, she began modeling via webcams and participated in adult acting, something she was incredibly nervous to tell her religious parents. But with their support, she began her modeling career, working on her physique and earning money through that.
Having found success in many areas of her life, she continues to work hard and thrive as a model, competitor, and influencer, constantly working on her physique and receiving support from those around her.
Training
Knowing that she needs to focus on proportion and her aesthetic, Aspen works with exercises that will help balance out her muscle groups so everything achieves good symmetry. Any weaker spots she tends to focus on a bit more for that week. Cardio is not a big part of her routine unless it is absolutely necessary.
Back Workout
Lat Pulldown: 3 sets, 10 reps
Pull-Ups: 3 sets, 12 reps
Wide Grip Pulldowns: 3 sets, 10 reps
Close-Grip Cable Rows: 3 sets, 10 reps
Straight Bar Raises: 3 sets, 8 reps
Biceps, Triceps & Delts Workout
Preacher Curls: 3 sets, 10 reps
EZ Bar Curls: 3 sets, 10 reps
Alternating Hammer Curls: 3 sets, 12 reps
Dumbbell Curls: 3 sets, 8 reps
Overhead Rope Extensions: 3 sets, 10 reps
Triceps Pushdowns: 3 sets, 10 reps
Dips: 3 sets, 15 reps
Kneeling Shoulder Press: 4 sets, 8 reps
Alternating One Arm Dumbbell Press: 4 sets, 10 reps
Lateral Raises with Hold: 4 sets, 8 reps
Straight Bar Pushdowns: 4 sets, 10 reps
Abs
These can be done for time, so 45 seconds on and 15 seconds off, or a series of 3-4 sets by 15-20 reps.
Russian Twists
Full Body Extensions
Hip Dips
Plank Raises
Plank Step Outs
Hanging Leg Raises
Hanging Windshield Wipers
V-Ups
Nutrition
With her careers as a model and bodybuilder, Aspen needs to stick to a strict diet to keep that toned and sculpted aesthetic. She focus on eating enough protein in the day for that will maintain muscle mass and give her the best chance to stay full. Carbs and fats are of course important and she makes sure to keep those in her plan for better energy. Certain foods Aspen will focus on are lean meats and eggs for protein, sweet potatoes and brown rice for carbs, and avocados and almond butter for fat sources.
Supplementation
Along with a solid training and diet routine, having the right supplements on your shelf will prove to be vital when it comes to enhancing all areas of your growth. A pre-workout can offer energy and provide for those valuable muscle pumps while a protein powder can boost growth and recovery for all your workout goals. Something like a fat burner can assist you with losing that stubborn belly fat so you look toned and sculpted like Aspen herself. With such a busy schedule and hard working lifestyle, a multivitamin will ensure you get those vital nutrients into your body so you can thrive inside and out of the gym.
Competition History
2017, NPC USA Championships (Figure, Class C, 1st)
2017, NPC San Jose Championships (Figure, Class B, 1st)
2016, NPC San Francisco (Figure, Class B, 1st)
2016, NCP Muscle Evolution (Figure, Class B, 2nd)
2016, NCP Muscle Evolution (Bikini, Class C, 4th)
2015, NPC Sacramento Championships (Bikini, Class B, 2nd)
2015, NPC San Jose (Bikini, Class C, 3rd)
Margarita Ventura Profile & Stats
The biography, life, and accomplishments of Margarita Ventura
Margarita Vanessa Ventura is a New York based competitive athlete transitioning from the WBFF to the NPC stage with IFBB Pro intentions. Margarita was born on February 14, 1980 in Saipan, Northern Mariana Islands. She moved to the United States at the age of 3 and was heavily influenced by American films featuring bodybuilders including Arnold Schwarzenegger, Sylvester Stallone and martial artist Bruce Lee. Currently, she is a WBFF Diva Pro Bikini Model but will be transitioning to compete starting this fall at the NPC East Coast Cup Championships on Oct 16th, 2021.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Margarita Ventura
Weight
Height
Date Of Birth
130 lbs.
5’4”
02/14/1980
Division
Era
Nationality
Bikini
2010
Filipino, Spanish, American
Biography
Margarita Ventura was born 1980 in Saipan, Northern Mariana Islands. Growing up she danced competitively, played multiple sports and martial arts where she learned that there was only one good life and that is the one you build for yourself.
Since a preteen Margarita has been working out at the gym and throughout all the fitness trends that have come and gone she has always been drawn to weightlifting to sculpt, build strength and define the body, what she believes is your greatest masterpiece.
Margarita Ventura stepped on stage for the first time at NPC Eastern USA Championships in 2014 where she placed Top 10. In 2015, Margarita decided to compete at the WBFF where she placed 1st in Masters, 2nd in Open and her WBFF Diva Bikini Pro Card. She then took some time off from competing to explore various iron sports from Olympic Lifting, CrossFit and high intensity functional fitness, however, bodybuilding still remained the foundation of her training.
In 2019, Margarita stepped back on stage for her Pro Debut at WBFF Worlds where she placed Top 5 World WBFF Diva Bikini Pro 35+ and placed Top 4 at WBFF Atlantic City. In 2020, during lockdown, she competed in the WBFF Virtual Tour placing 1st place.
Fast forward to 2021, Margarita will be transitioning to compete at NPC East Coast Cup. She is excited for this journey and to earn her way from NPC to the IFBB Pro League.
Famous to Family Inspiration
Since a child, Margarita Ventura has been inspired by Arnold Schwarzenegger, Sylvester Stallone and Bruce Lee, along with shows including the American Gladiator.
Margarita’s family laid the foundation for being highly athletic, active, productive, over achieving, and a Type A personality as they were all involved in athletic activities and academics.
She also gives a lot of credit to her mom for exposing her to fitness. Margarita remembers her mom buying her first home gym equipment at the age of 9 and as soon as gyms allowed Margarita at 13 years old to accompany her mom, she’s been hitting the gym ever since.
Last but not least, Margarita’s grandpa since a kid got her to do push ups and sit ups everyday with him. Back in the day, her grandpa wanted to be a boxer which inspired him to be athletically active until it wasn’t physically possible which influenced Margarita during her formative years to never give up.
Business and Fitness
Margarita Ventura is a prime example of how the discipline of bodybuilding and fitness can translate into your everyday life including business. She has also found that those who are in business, especially those who follow systems and processes, grasp the science of bodybuilding, fitness and nutrition well. Margarita is here to motivate others to become leaders who lift and to break stereotypes.
Margarita juggles a demanding full time career as Senior Operations Manager at R/GA, a world renowned innovation marketing and advertising agency headquartered in NY, where she oversees the brand storytelling, film, VFX, Live Action and technology campaigns while also launching her personal brand, online coaching and competing. She believes that when you are in a position of power with a powerful physique, you are a force to be reckoned with.
Margarita Ventura is managed by Edwin Mejia Jr. and Generation Iron Management.
Training
Margarita Ventura’s workout regimen consists of 6 days a week. During these days she trains her legs, glutes, shoulders, abs, back, biceps, triceps, and chest.
Day 1: Legs, Calves, Glutes & Cardio
4 x 25 – Walking Lunges
4 x 25 – Split Squat
4 x 20 – One Leg Stiff Leg Deadlift
4 x 15/12/10/15 – Narrow Stance Leg Press
4 x 18/15/12/10 – Hack Squat
4 x 15/12/10/15 – Leg Extension
4 x 15/12/10/15 – Leg Curl
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 2: Shoulders, Glutes + Cardio
4 x 15/12/10/8 – Dumbbell Shoulder Press
4 x 15/12/10/15 – Dumbbell Overhead Press
4 x 15/12/10/15 – Cable Upright Row
4 x 18/15/12/10 – Cable Lateral Raises
4 x 15/12/10/8 – Machine Rear Delt Flyes
4 x 15/12/10/8 – Seated Dumbbell Rear Delt Flyes
4 x 25 – Wall Ball Squats
4 x 20 – Wide Stance Leg Press
4 x 20 – Smith Machine Donkey Kicks
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 3: Cardio + Glutes
4 x 25 – Step Ups with Kickback
4 x 20 – Hip Thruster with hip band and weight plate
4 x 12 – Single Leg Smith Machine Squats
30mins – Incline Walking Quickly = Burn 300 calories
Day 4: Back, Biceps, Abs, Glutes + Cardio
4 x 12/10/8/12 – Wide Grip Cable Pull Down
4 x 12/10/8/12 – Close Grip Cable Row
4 x 12/10/8/12- Bent Over Barbell Row
4 x 15/12/10/15 – Dumbbell Row
4 x 12/10/8/12 – Barbell Bicep Curl
4 x 15/12/10/8 – Seated Hammer Curl
4 x 25 – One Leg Stiff Leg Deadlift
4 x 20 – Cable Kick Backs
4 x 20 – Hip Band Side Walking
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 5: Chest, Triceps, Glutes + Cardio
4 x 15/12/10/15 – Barbell Bench Press on flat bench
4 x 15/12/10/15 – Dumbbell Flyes on flat bench
4 x 18/15/12/10 – Machine Flyes
4 x 12/10/8/12 – Bent Over Cable Flyes
4 x 12/10/8/12 – Assisted Dips
4 x 20 – Machine Ab Curl
4 x 20 – Runners Crunch
4 x 20 – Dumbbell Crunch on Incline Bench or Stability Ball
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 6: Cardio + Glutes
4 x 25 – Butt Blaster Machine or Leg Press Single Leg Kick Backs
4 x 20 – Wide Stance Leg Press
4 x 20 – Hip Thruster with Hip Band or Feet on Medicine Ball
4 x 20 – Clamshell with Hip Band
30mins – Incline Walking Quickly = Burn 300 calories
Favorite Workouts
Squat – Fundamental exercise for everyday tasks, dynamic warmups, power strength training and bodybuilding that strengthens the glutes, legs, core, back and arms. Due to back injuries Margarita uses the smith machine the majority of the time or the barbell at a lighter weight these days. Her previous PR at 130lbs and 5 foot 4 inches with barbell squats was 225lbs. Squats and squat variations are not only the foundation to her workouts but are also Margarita’s go-to favorite movements to do when in a pinch for time to workout.
Stiff Leg Deadlift or Stiff Leg Deficit Deadlift – Deadlifts are another fundamental exercise and Margarita’s favorite compound movements because they train multiple muscle groups including the hamstrings, glutes, back, hips, core and trapezius. Deadlifts improve strength and raw power along with core strength, core stability and posture which is the foundation for alignment and technique for more advanced movements. Deadlifts and deadlift variations are also Margarita’s foundation movements for leg and glute days but also her go-to favorite workouts to do when pressed for time. During the off-season from competing, Margarita loves to do a deadlift strength cycle.
Leg Curls – Due to lower back injuries, leg curls have helped Margarita build mass in the hamstrings while maintaining mobility and flexibility. Her favorite leg curl machine is the standing single leg curl that encourages isolated hamstring strength with secondary muscle group benefits for the glutes and calves while decreasing the load on the spine and protecting the back. Margarita will switch up the reps, sets and tempos to increase muscle confusion.
Leg Press – The leg press and leg press variations have become a staple movement in Margarita’s leg day regimen for it’s muscle growth benefits for glutes, hamstrings, quads and calves while preventing injury which is key for Margarita training these days for longevity.
Nutrition
Margarita Ventura is very specific and precise about her diet. She eats 5-6 clean meals a day leading towards competition and shoots. Margarita’s metabolism and genetics also allow her to transform, lean and bulk easily where gut health is of utmost priority. She prefers this lifestyle and regimen over eating only 3 meals a day where cravings and binging can impact gut health.
She uses the following supplements whey post workout protein, probiotics, L-carnitine, glutamine, thermo complex, immune complex, digestive enzymes, Vitamin C, Vitamin D-3, ashwaganda, probiotics and alpha lipoic acid.
During the off-season, Margarita finds the bodybuilding diet to be beneficial and preventive for her extreme allergies that include food allergies so she doesn’t stir too far from off-season bodybuilding regimen but does add about 2-3 additional meals with a surplus of calories per week as Margarita often times focuses on gains during the off season.
Meal 1
4 egg whites
⅓ cup oats
⅓ cup blueberries
1 cup cranberry juice
2 cups water
1 cup coffee no cream or milk; no or little sweetener
1 Apple cider gummie or shot
Meal 2
1tbs peanut butter
1tbs unsweetened jelly
1 unsalted rice cake
1-2 cups water
1 cup coffee no cream or milk; no or little sweetener
Meal 3
4 oz protein
4 oz dark greens
½ cup brown rice
1-2 cups water
1 cup unsweetened black tea
1 Apple cider gummie or shot
Meal 4
4 of protein
½ cup sweet potatoes
1 Drink Poppi prebiotic sparkling soda (apple cider included)
Meal 5
4 oz protein
⅓ cup wild rice
2 cups dark green salad
1ts olive oil
2tbs balsamic vinegar
1 Apple cider gummie or shot
1-2 cups water
Meal 6
4 egg white + 1 whole egg
1 cup super greens
1 cup water
0.5 – 1 gallon water per day
1-2 cups of black coffee per day
No heavy sauces, artificial spices or sugar
Supplementation
When it comes to supplementation, Margarita uses her own choice of supplements to boost all areas of her health and performance. Whether it be something like a pre-workout or protein powder, all bases are covered for those pre- and post-workout needs. A fat burner can shed unwanted fat so you get a physique like Margarita herself and a multivitamin will pump you with essentials so you always stay healthy and ready to go. Whatever it may be, having a solid supplement shelf will prove worthwhile in the long run.
Competition History
2021 NPC East Coast Cup Championships – Coming Soon
2020 WBFF Diva Bikini Pro 35+ Virtual World Tour – 1st Place
2019 WBFF Atlantic City Diva Bikini Pro 35+ – Top 4
2019 WBFF Worlds Diva Bikini Pro 35+ – Top 5
2015 WBFF New York Diva Bikini Pro Model – 1st Place Masters
2015 WBFF New York Diva Bikini Pro Model – 2nd Place Open
2014 NPC Eastern Championships – Top 10
Big Neechi Profile & Stats
The biography, life, and accomplishments of Big Neechi
Big Neechi is an internationally recognized celebrity bodybuilder known for his amazing strength and ability to throw wild and lavish parties. As a Generation Iron athlete, he has been featured on the GI Exclusive interview series and was featured in Strength Wars: The Movie. With a love for fitness and a deep understanding of how social media works, he has built a following and a brand that are unmatched.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Biography
Big Neechi’s desire to workout started at an early age when he broke the high school bench press record in junior high school. By his late teens, he was squatting, benching, and breaking all sorts of records earning him college scholarships for football.
Big Neechi attended Texas State University and had a shot to play football. But a missed opportunity ended a potential football career and he was left with the choice of pursuing something else. With a passion for fitness, he began to lift heavier, seeing serious gains and a physique that was perfectly crafted and sculpted for all to envy. With the opportunity to throw a college party, he decided to take this to the next level, using a Twitter hashtag that sent the party viral not just at the college, but the entire state. Now a party legend, having gained mainstream media attention, and an accomplished bodybuilder, he was ready to take on the world with a 4-year degree in Exercise & Sports Science.
Since his rise to fame, Big Neechi has been featured in a number of publications and TV appearances including things like Good Morning America, TMZ, the Daily Mail, Total Frat Move, and Generation Iron’s Strength Wars. His social life has seen the likes of CT Fletcher, Simeon Panda, Larry Wheels, Jay Cutler, and many more. He has also hosted events for people like Lil Wayne, Post Malone, Cardi B, Gucci Mane, and Migos.
Training
For Big Neechi’s training, he focuses on strength training to of course build that desired muscle and change his body composition with a variety of exercises and different workouts. His key is to not be afraid of cardio. Many bodybuilders will avoid it because they don’t want to ruin all the gains they’ve built. Finding the right balance of cardio and strength training is vital for building lean muscle mass and keeping it on. This will also help keep off stored fat so you have the most desired physique you seek with the best results possible.
Nutrition
For Big Neechi, it is important to focus on his macros and to make sure he eats clean foods. Junk food for Big Neechi will kill all of his gains and he works hard to only put the best into his body. Usually clean forms of food include things like chicken and rice, or other vegetables and healthy options known to pump you with vital nutrients and seriously affect gains. He also focuses on his macros because the balance of protein, carbs, and fat is incredibly important.
Supplementation
When it comes to supplements, Big Neechi uses his own choices to really boost his training and performance. Some essentials are a protein powder which can boost growth and recovery and a pre-workout which is perfect for providing energy and muscle pumps. For those struggling with fat loss, a fat burner can really get the job done and a testosterone booster is great boosting those low T levels so you optimize your health as effectively as possible. Regardless of what you desire to use, having a solid supplementation routine is exactly what you need to boost all areas of your growth.
Mike O’Hearn Profile & Stats
The biography, life, and accomplishments of Mike O’Hearn
Mike O’Hearn is a bodybuilder, fitness model, and entrepreneur, among many other things, who has been in the bodybuilding game for decades. His hard style of training is matched by a calm demeanor outside the gym that all can relate to.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Mike O’Hearn
Weight
Height
Date Of Birth
245-255 lbs.
6’3”
01/26/1969
Profession
Era
Nationality
Bodybuilder, Model, Entrepreneur
1990, 2000, 2010
American
Biography
Born in 1969, Mike O’Hearn is a fitness guru and model that has held a successful career for over 30 years. Mike is a 4-time Mr. Universe and California Powerlifting Champion, California Judo Champion, and Strongman. He’s starred in the American Gladiator as Team Captain the “Titan, and was featured in over 500 magazine covers. Mike is also featured in Generation Iron 4: Natty 4 Life.
Mike began his workout journey because of his father, who was the main influence of the family. His dad was a bodybuilder and football player, and his mother was an artist.
Mike was the youngest of 10 and was always getting picked on by his siblings. His family was full of powerlifters or bodybuilders, including his sisters. Mike’s family was also required to do martial arts. Being that Mike was the youngest, he always strived to stand out among his family when it came to fitness and growth. This was also a way for him to defend himself.
Mike has been around for decades and is remaining strong, just like his workouts. He has a hard and heavy approach when it comes to training. Mike works with charities and raising money for Good Dog Animal Rescue Center. Mike has always had a big heart and he continues to give.
Training
Mike’s workouts are generally based on heavy compound exercises with a lot of intensity.
He makes sure to add in deadlifts, squats, and bench presses to his workouts.
Monday: Chest, Cardio, and Abs
Tuesday: Legs, Cardio, and Abs
Wednesday: Shoulders, Cardio, and Abs
Thursday: Arms, Cardio, and Abs
Friday: Back, Cardio, and Abs
Saturday: Off
Sunday: Off
Core Lifts: Incline, Squat, Deadlift
Weeks 1-4, 70%: 5 sets of 4 reps
Weeks 5-8, 80%: 5 sets of 3 reps
Weeks 9-12, 90%: 5 sets of 2 reps
Cardio:
Weeks 1-4, 30 minutes 4 days/week
Weeks 5-8, 45 minutes 5 days/week
Weeks 9-12, 1 hour 6 days/week
Nutrition
Mike’s standard diet is 8 meals a day. He eats 30g of protein in each meal and 50g of carbs with some fats as his first 4 meals. For the other 4, he removes the carbs and adds in vegetables.
He says that his diet works for him and may not work for others. Mike recommends that people try different things until they find what works.
Even though he has a very strict diet year round, he likes to change it up sometimes and eat treats to let his body recover when he is in the off-season.
Supplementation
Having a solid supplementation routine is imperative when looking to make huge strides in the gym. Something like a protein powder can enhance growth and recovery while a pre-workout can boost energy and provide for muscle pumps. For those looking to shed unwanted fat, a fat burner can be a game changer and a testosterone booster will also help with training and performance, as well as overall health and wellness.
Competition History
2015 NPC Washington Ironman 1st
2015 NPC Idaho Muscle Classic NP
1997 INBA Natural Universe Bodybuilding Championships 1st
1997 INBA Natural Universe Bodybuilding Championships 1st
Janna Breslin Profile & Stats
The biography, life, and accomplishments of Janna Breslin
Janna Breslin is a fitness model, nutrition expert, and health coach who has also had a successful run as a bodybuilder. She was crowned Bikini Champ six different times and has been featured on magazines for her amazing physique. With her track record as a competitor and her knowledge as a coach, she has been an icon for people everywhere looking to make a change.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Janna Breslin
Weight
Height
Date Of Birth
135-145 lbs.
5’8”
02/16/1990
Profession
Era
Nationality
Fitness Model, Personal Trainer, Health Coach
2010
American
Biography
Growing up, Janna was very active, participating in many sports including soccer, cross country, and track and field. But she never really found her true athletic passion and was only semi interested in fitness at this age. After high school, Janna found weightlifting and fell in love with the multitude of exercises she could perform. So, she trained, day in and day out, building her physique and confidence while setting new plans for herself and her future.
She began her modeling career and over the years many publications from swimwear to fitness came looking for her. Now with real money on the line, she stepped up her training and sought harder programs to really tone her body. As a result, she competed in her first NCP Bikini contest and placed first, sparking her competitive bodybuilding side to emerge.
Knowing she wanted fitness to be her profession and true passion, she sought an increased focus on her craft, seeking to build up her resume of magazine appearances, bodybuilding titles, and of course, her physique. With a great presence online, she now serves as a true example for others who are seeking to make a positive change for themselves.
Training
When it comes to training, she typically trains 4-6 times per week, each session around 45 minutes. She loves cardio and HIIT training with things like swimming, running, hill sprints, and a host of others. Working throughout the week, she focuses on lower body, upper body, a rest day, then back to the lower body, and finishing with the upper body.
Janna’s Workout
Push-Ups: 3 sets, 30 seconds
Pull-Ups: 3 sets, 8 reps
Kettlebell Swings: 3 sets, 30-45 seconds
Burpees: 3 sets, 30 seconds
Jumping Lunges: 3 sets, 30-45 reps
Mountain Climbers: 3 sets, 30-45 seconds
Kettlebell Swings Round 2: 3 sets, 30 seconds
Diet
Janna’s diet consists of healthy and nutrient dense foods, all being whole foods. She makes sure to eat a lot of protein and healthy fats, with a smaller amount of carbs. She stays away from gluten and also avoids sugar, dairy, and soy. Instead of counting calories or tracking her macros, she simply goes off look and gives it the best estimate when it comes to her foods. She eats healthy to maintain a good weight but also eats enough to power her through her workouts.
Supplementation
While Janna uses her own supplements of choice, it is important for all of us to have a quality supplementation routine to power us through all of our workouts. A good protein powder can enhance all of our gains and a pre-workout supplement can boost energy and provide for great muscle pumps. Getting essentials nutrients into our bodies is key and a multivitamin can do just that by loading us up with those necessary vitamins and minerals to really pack a nutritional punch.