HOME WORKOUT FOR WOMEN!!! EXCELLENT article from www.mybesthealthportal.com

The Ultimate Home Workout for Women

Written by By Jeff Behar, MS, MBA

The following are a few simple exercises that you can do at home that require no specialized other than equipment that you may find around your home that you can do to tone up and look great! The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one. Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits. Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching. Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat. The following home exercises represent a full range of workout activities. The arm, chest, and shoulder exercises emphasize biceps and triceps, among other muscle groups. The abdominal exercises strengthen the core muscles of the body, trimming your waist and improving posture. Leg exercises strengthen the muscles that allow you to run, jump, and climb stairs; these include the thighs, hip flexors, and quadriceps. Push-ups Start by lying face down on the floor with your hands approximately shoulder width apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight. Push-up until your arms are straight, keeping you back and legs straight. This is the starting position. Lower your body until your chest touches the floor at the bottom, and then return to the starting position. Chair Dips Position yourself between the chairs, supporting your weight on your hands and with your feet out in front of you. Slowly lower yourself until your upper arms are parallel to the seat of the chairs Hold in lower position before pushing back up until your arms are fully extended again. Repeat for the desired number of repetitions Close Grip Push-ups Start by lying face down on the floor with your hands approximately four to six inches apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight. Push-up until your arms are straight, keeping you back and legs straight. This is the starting position. Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion. Return to starting position. Repeat for 8 - 12 times and then return to the starting position. Lunges Wide Stance Begin by standing straight, then step forward with one foot, leaving the other back. Both feet should be directed straight with the toes facing forward. Take a large step. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up. Maintain your body in an upright position and avoid leaning forward. Repeat this action to perform several repetitions, then again with the opposite foot forward. Lunges Narrow Stance Begin by standing straight, then step forward with one foot, leaving the other back. Both feet should be directed straight with the toes facing forward, heels no more than 4 inches apart. Take a half step. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up. Maintain your body in an upright position and avoid leaning forward. Repeat this action to perform several repetitions, then again with the opposite foot forward. Make sure there is not too great a distance between your feet. Do not allow your front knee to go forward beyond your toes as you come down, and stop where your feel comfortable. Step Ups Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable. Step up onto the step with one leg in a steady and controlled motion, pulling you up onto the step. Pause momentarily with both feet up on the step. Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position. Repeat this action, alternating the leading leg each time. Repeat for a total of 10 to 20 times per leg. Calf Raise Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks. Push up with your toes and get a full extension in a controlled motion. Pause momentarily. Lower back to the stating position. Repeat this action for a total of 10 to 20 times per leg. Squats Position your feet flat on the floor, about shoulder width apart (toes slightly turned out) Keep the abdominals tight and the lower back straight and your head up.If you wish you can hold onto something to give you some support, i.e. a desk. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position Maintain the body in an upright position and avoid leaning forward. Always inhale your breath on the way down, and exhale as you stand up. Single-Leg Lunge This exercise targets the Glutes, Hamstrings, Quadriceps, and Core. Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor. Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees. Return to start. Complete 10 - 20 reps on each leg. Pigeon Squats Position your feet flat on the floor, about 6 inches apart (toes slightly turned in). Keep the abdominals tight and the lower back straight and your head up. If you wish you can hold onto something to give you some support, i.e. a desk. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position. Maintain the body in an upright position and avoid leaning forward. Always inhale your breath on the way down, and exhale as you stand up. Calf Raise Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks. Push up with your toes and get a full extension in a controlled motion. Pause momentarily. Lower back to the stating position. Repeat this action for a total of 10 to 20 times per leg. Chin-ups Note: For this exercise you require suitable overhead support, such as ceiling rafters in a garage or the molding of your doorframe. (There are also commercially available pull up bars that fit within a doorframe available). Stand on a chair or ump up to grasp the bar, with your hands positioned shoulder-width apart and with an underhand grip. Start in the hang position below the bar. Slowly raise your body until your chin reaches the bar level. Pause a moment before slowly lowering yourself back to the starting position. Bent Over Row Stand next to a sturdy bed or another flat surface that will provide a good support. Place your left hand and left knee onto the flat surface Hold onto the weight in your right hand. A bag of potatoes or other weighted option can work if weights are not available. Slowly bring the object up to the side of your chest, keeping your back straight. Lower the weight back down to straighten the arm. Repeat this procedure, concentrating on utilizing your back muscles. Switch over and do the exercise with your left arm. Side Laterals Straddle a flat bench and grasp a weight in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body. Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for 8 to 12 repetitions. Shoulder Press (use a bag of potatoes or rice for weight if you do not have dumbbells available). Position yourself on a chair to support your back set firmly against the pad. Press the barbells up over your head and return to the start position allowing the barbell to come down in front of you just below your chin. Repeat this movement for 8 to 10 repetitions. Bicep Curls Position two dumbbells to sides, palms facing in, and arms straight. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Repeat this movement for 8 to 10 repetitions. Continue to alternate between sides. Leg Raises Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. Because this movement works the hard to work lower abs you want to do this exercise before crunches. Lie on your back on an inclined ab board with your head toward the raised end. Grasp the end of upper bench with your hands to stabilize your body. Bend your leg 15-20 degrees or until you feel your back relax. Use your abdominal muscles to raise your feet in an arc to a position directly above your head. Drop your feet in a return arc until they clear the bench. Repeat until failure (get 15-25 reps). Reverse Crunches Reverse Crunches are a great exercise for working the lower abs. Lie flat on your back with legs extended. Raise your legs into an L position with your abs. You can flex your knees a bit. Lower them to almost floor level and raise again. Keep going until failure. Roll up Crunch Targets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers. Lie back with legs straight and arms extended above head next to ears. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes. Repeat 15- 25 times. Bicycle Crunch Targets: Upper Abdominals, Obliques, And Hip Flexors. Lie back with legs straight and arms extended above head next to ears. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes. Repeat to failure. Follow this workout two or three times a week, with at least a day between workouts for recovery and you will look great in no time!

6 Elements of a Balanced Exercise Plan

6 Elements of a Balanced Exercise Plan by Jennifer Searles

Check out this article on www.musclemagfitness.com and www.mybesthealthportal.net

We all want to make sure we're doing the right stuff when it comes to exercising. There's nothing worse than being unsure about what you're supposed to be doing in the gym... we want results, and we don't want to get hurt, right? When designing an exercise plan, it's important to have a balanced routine. Leaving one element by the wayside can hinder optimal results and even set the stage for injury. By following the 6 elements of a balanced exercise plan listed below, you ensure that you will get the body you want and the good health to go along with it.

1. Cardio Fitness

Most people know that cardio or aerobic fitness is a key element in a balanced exercise plan. It's cardio that helps burn calories, thus, helping you shed unwanted fat. Aside from the aesthetic value of cardio fitness, it also helps improve lung and heart function. The more efficient your Cardiovascular system is, the better it can pump blood containing oxygen and nutrients to your muscles for optimum efficiency in everyday activities.

Aim for 30 minutes of moderate activity per day, 5 days per week. You can also perform 15 minutes of high intensity sessions 5 days per week. Stick to exercises that utilize the larger muscle groups such as walking, jogging, cardio machines, even housecleaning and vigorous yard work. As long as your movin' and sweatin', you're getting some good cardio work done. For a good cardio fitness workout, your heart rate should be anywhere between 60-85% of your maximum heart rate.

2. Muscular Strength

Muscular strength is another element of a balanced exercise plan that people tend to know is important. By building strong muscles, our bone density can improve, which helps ward of risk of osteoporosis and other bone disorders later in life. Plus, when you strength train, a by-product is sexy sculpted muscles that turn heads. Increased muscle mass can also help keep you lean! Muscle mass burns more calories than fat, therefore, the more muscle mass you have, the more calories your body burns at rest.

Aim for a minimum of 2 days of strength training per week. Gyms are equipped with a variety of machines and free weights to use for a balanced weight training program, but if a gym is not an option for you, there are plenty of ways that you can get your dose of strength training at home. Use water bottles or bottles filled with sand as weights. You can also invest in an inexpensive set of resistance bands, or use body weight as the resistance. Pushups, lunges, body squats and abdominal crunches are all exercises that can be done at home and are great for increasing muscular strength.

3. Joint Stability and Balance

The stronger your joints are, the better equipped your body is to handle the stresses of regular weight training and functional activities in everyday life. Along with strong joints comes increased balance. The better your balance is, the more functional you are. Without proper balance and joint stability your exercise plan will suffer as will your progress. Great exercises for joint stability can be easily worked into any regular exercise plan a number of ways. You can perform standing exercises on one leg to promote ankle and hip stability. Performing weight training exercises on an unstable surface such as a bosu ball or dyna disc will also help improve joint stability and balance. Just be sure to use lighter weights than you normally use since you will be more unstable.

4. Core Stability and Strength

Just as joint stability and strength is a key part of a balanced exercise plan, so is core stability and strength. With a strong core, you minimize back and spine injury risk when performing weight training and many other everyday activities. The muscles of the core are broken down into two systems. The movement system (latissimus dorsi, erector spinae, iliopsoas, hamstrings, hip adductors, hip abductors, rectus abdominus, and external obliques) and stabilizers (transverse abdominus, internal obliques, lumbar multifidus, pelvic floor muscles, diaphragm, and transversospinalis). Both systems need to be trained to ensure a strong and stable core and minimize injury.

Movers are trained by anything that causes your spine to flex or rotate. Crunches, back extensions and twisting crunches are exercises that can be used to keep your movement system strong. The stabilizing system is worked by performing isometric type exercises such as various types of planks.

5. Stretching

If you are doing cardio and training with weights, you are flexing the muscles, therefore, they need to be stretched. Without proper stretching, your muscles will have a decreased range of motion... a perfect recipe for injury and inefficiency in your exercise plan. Being flexible enables the muscles to fire more efficiently and helps them to perform a movement through it's full range of motion. When you can move through the proper range of motion, any exercise becomes more efficient. The better the efficiency of an exercise, the better the results.

Contrary to what most people think, one shouldn't stretch before exercising as the muscles are not warmed up, and you risk pulling the muscle being stretched. Warm up for 5-10 minutes doing light cardio activity or dynamic movements such as bodyweight lunges or bodyweight squats. You should always stretch after you exercise. If it's a non-exercise day, stretching after a light warm up will do the trick to increase flexibility and keep you on track with your balanced exercise plan.

6. Nutrition

Without proper nutrition, a balanced exercise plan, is well, unbalanced. You need to be sure that you are feeding your muscles the proper nutrients so that they can recover and be functional for following workouts. Muscles are made of proteins, therefore, it makes sense to be eating enough protein to help nourish them throughout the day. Choosing low-fat protein sources such as egg whites, chicken, turkey, fish, lean beef, low-fat dairy and protein powders will help to keep muscles properly fed and the bodyfat at bay. Make sure you have a protein rich meal every 2-4 hrs to endure proper recovery. Muscles need carbohydrates also, so by choosing low-glycemic whole-food sources such as yams, brown rice, oatmeal and low-sugar fruits, you are setting the stage for optimal muscle building and balance in your plan.

There You Have It!

Creating a plan is simple. Utilize the 6 elements above and you are sure to have a balanced and sound exercise plan. It's not necessary to work all the elements into every workout, but by incorporating them throughout the week, you will be on your way to a body that is healthy, functional, sculpted and ready to take on anything life throws its way.

I'm now an EXPERT contributor to some GREAT fitness sites...

I was just named as an expert contributing author to www.mybesthealthportal.net and www.musclemagfitness.com

SO excited about this... these sites are absolutely amazing and PACKED with informative articles about everything from fitness and nutrition to anti-aging and more... check 'em out!

I'll be posting my articles to this blog so that you all can see what I'm writing about. My latest is below. I wrote it and it was edited by Lynn Glenn.... Enjoy!

His and Hers "Sexy Sweetheart" Valentine's Day Weight Workout

Who says we only need to look great in the warmer months? It's true that looking good is important when there's less clothing involved, but with Valentine's Day around the corner, we want to impress our sweethearts right? Read on for the perfect HIS and HERS workout to fine tune those "wow factor" areas that we all look for in the opposite sex. How about pleasing your sweetheart by presenting those chocolates and flowers with a beautiful sculpted bod!

Valentines Day Workout for Her

When asking women what they think will impress their sweeties the best, the answer is usually luscious legs, gorgeous glutes and sexy shoulders. If done consistently, the following workout for women will result in just that, and in plenty of time to impress for Valentine's Day. Below are exercises that can be done in the gym or at home. Do all exercises in one workout 2-3x per week making sure you allow 2 days rest in between workout days.

Step-ups for Gorgeous Glutes and Luscious Legs

With a bench or chair positioned in front of you, place your hands on your hips (or hold a dumbbell in each hand) and step one foot up onto the bench. Be sure to stand up to a full extension of the working leg without locking your knee. Step back onto the floor with the same leg and repeat. Do 12-15 reps on each leg for 3 sets.

Reverse Lunges for Gorgeous Glutes and Luscious Legs

Start in a standing position with feet together and hands on hips (or holding a dumbbell in each hand.) Step one foot backward, and bend both knees at 90 degree angles, bringing your back knee close to the floor. Bring your back foot to the starting position and repeat. Do 12-15 repetitions on each leg for a total of 3 sets.

Plie Squats for Gorgeous Glutes, Luscious Legs and inner thighs

Start in a standing position with hands on hips or holding a single dumbbell between your legs. Slightly turn toes outward as if in a ballet plie. Slowly lower your body to the floor so that both knees are bent at 90 degree angles. Hold for a count of 3, then extend your legs to bring your body back up. Repeat 12-15 times for 3 sets.

Dumbbell Presses/Inverted Pushups for Sexy Shoulders

In a seated position with a dumbbell in each hand, place arms with elbows bent so the dumbbells are at chin height. Act as if you're drawing an "A" in the air with the dumbbells, bringing them above and together over your head. Squeeze the shoulders for a count of 3, then bring the dumbbells back down to the starting position following the same line that they were raised on. If you are at home and without dumbbells, you can achieve the same effect by doing inverted pushups. Place bent knees on a chair with hands positioned on the floor in front of you. Lower your head to the floor and press back up. Repeat both exercises for 12-15 repetitions for 3 sets.

Dumbbell Lateral Raises for Sexy Shoulders

In a standing position holding a dumbbell (or soup can) in each hand down at your sides. With slightly bent elbows, raise each hand to shoulder height and bring back down to starting position. Repeat 12-15 times for 3 sets.

Valentines Day Workout for Him

Most men seem to agree that it's a chiseled chest, amazing arms, and bangin' back that are physically attractive to the opposite sex. Want to have them looking sexy for your sweetheart for Valentine's Day? The following Valentine's Day Workout for Him is sure to please.

Dumbbell Chest Presses/Weighted Pushups for a Chiseled Chest

Laying flat on a bench or a mat, place a dumbbell in each hand. With bent elbows, bring each dumbbell to chin height and press up and together over your chest. Imagine drawing an "A" in the air with the dumbbells. Squeeze for a count of 3 and bring the dumbbells back to the starting position, down along the same line that you raised them on. Repeat 10-12 times for a set of 3. If you're at home and don't have dumbbells at your disposal you can also do weighted pushups. Have a partner put some light pressure on your back while you perform 12-15 pushups. Make sure to keep your belly button drawn into your spine to protect your back and core while the extra pressure is added.

Dumbbell Flies/Isometric Doorway Fly for a Chiseled Chest

With a dumbbell in each hand, lay flat on a bench or mat on the floor. Start with both dumbbells at arms length out to your sides. With slightly bent elbows, bring your hands in an arc above your chest so that the dumbbells are together. Bring back down to the starting position and repeat. Perform 10-12 reps for 3 sets. If you're doing this exercise at home, you can get the same results with Isometric Doorway Flies. Stand in a doorway with each arm on either side of the doorframe. With hands inside the frame, press and hold for 5-10 seconds and rest for 2 seconds. Repeat 10 times for a total of 3 sets.

Diamond Pushups for Terrific Tri's

This is the same thing as a regular pushup, but with your hands close together, it focuses more on the triceps. Get into a pushup position with hands touching each other on the floor underneath your chest. Perform 12-15 pushups for a total of 3 sets.

Wide Grip Pull-ups for a Bangin' Back and Bi's

Using a chin-up bar or assisted pull-up/dip machine, place hands on the bar just outside of shoulder width. Focusing on keeping your chest up and back straight, pull your body upward so that your chin is just above the bar. Focusing on pulling from the elbows helps the arms stay fresh so that the back can get a proper workout. Perform as many reps as you can up to 15 for 3 sets.

Final Note - Don't Forget Diet and Cardio

Although weight training is key in sculpting your muscles efficiently, you also need to focus on proper nutrition and cardio in order for your hard work to show by Valentine's Day. Here is a fantastic article on effective and healthy dieting. Focusing on clean and wholesome foods while watching calorie intake is paramount in looking and feeling great. Make sure you are burning enough calories with your cardiovascular workouts so that you are creating the calorie deficit needed in order to effectively burn the ugly fat on top of your muscles.

There you have it! A va-va-voom Valentine's Day workout for you and your sweetheart... work it out and show it off!

HOLIDAY PROMOTIONS for *THE WORKS* PERSONAL TRAINING

Between now and 1/8/10....

REFER A FRIEND

If they purchase a 10 pack you get 1 FREE SESSION

If they purchase a 20 pack you get 2 FREE SESSIONS

GIVE THE GIFT OF FITNESS (for a friend OR YOURSELF)

Purchase a 10 pack as a gift and receive 1 FREE SESSION

Purchase a 20 pack as a gift and receive 2 FREE SESSIONS

HAPPY HOLIDAYS!!!!

LATEST PHOTOSHOOT WITH AMIR MARANDI MAY 2009

OK!  I had an amazing shoot with Amir a couple months ago in Ohio and wanted to share a few pics.

Hope y'all like 'em!  He's an incredible photographer, I HIGHLY reccommend working with him!  www.marandiproductions.com

*WORKS* Client TIANA GONZALEZ Wins Overall at the 2009 NPC Bev Francis Atlantic States!

Congratulations to my client Tiana Gonzalez for winning the overall Figure title at the 2009 Atlantic States.  It was a realllly tough show this year with more than 150 competitors.  Tiana has competed in the past, but took a 5 year hiatus only to return with a vengeance!  She beat out 20 other amazing competitors in her class and then went on to take the whole show.  I'm so proud of her and can't wait to see how she does at Nationals!!!  GO TIANA!!!

It's been waaaaaaay too long! An update....

Hello!  

I've been away from this page for far too long now and thought I'd attempt to revive it!  From now on, I will frequently be posting specials I'm offering on training and updates to any events I'm participating in.  

Let's see... the biggest news I have right now is MY SITE IS UNDERGOING A MAJOR OVERHALL!  Thanks to Brigitte Carrero of BC Graphic Designs (www.bcgraphicdesigns.com) the site is going FLASH and WOW!  Very excited about this!  It's getting a whole new look and feel and is going to be great.  I'll also be offering a bi-monthly newsletter in the near future full of tips and advice that you normally would pay a trainer to get access to.  It'll also include stories, client updates and interesting articles found around the web.  Let me know if there's anything else you'd like to see in it... shoot me an email and I'll see what I can do!

As for me, I'm currently back on the bandwagon and am dieting and training for some upcoming photoshoots beginning in May.  CARDIO CARDIO and more CARDIO!  And lots of chicken and egg whites :-)

OK!  That's it for now.  Be back in a couple days with more.  DON'T FORGET TO CHECK BACK OFTEN FOR SALES AND SPECIALS ON TRAINING PACKAGES!!!!

Here's to breathing life back into this web site!  Help support me by sending some of your ideas on how to make it even better!!!

Hangin' up my 2 piece....

After much thought and consideration, I've decided to retire from the stage... I really had a difficult time making this decision. My head was saying that it was time, but my heart was saying otherwise. Competing and the spotlight has always been a large part of me, and to give it up was like giving away my right arm and a piece of my soul. Not easy, and not pleasant! BUT, I knew that there had to come a point where I'd have to make a decision. I knew that I couldn't compete forever, and also knew that my energy was waning. I've had a GREAT run in my years as a professional with the IFBB, and wanted to leave on a high note. I won my title last year in the Motor City (first EVER Motor City Pro Figure Champion... a VERY cool title I must say!), did the Figure Olympia two years in a row, and placed in the top 10 in the WORLD two years in a row... I really felt like I had done enough. I decided that I would be content with that instead of continuing on. I know that my body had more years left in it for the stage, but I'm not sure my head did. Last season was especially tough for me prep-wise, and it really made me realize a few things about what my goals are. Did I want to continue to beat myself up in the gym, and diet like crazy for the same rewards I've been getting, or did I want to focus again on my work with other girls and building my business as a coach and trainer... I really had a difficult time balancing both. SO, I decided to pick the latter and focus on helping other girls have their time up there on the stage.

I get so much satisfaction from seeing others succeed, and to know that I have a chance to be instrumental in others success in this sport makes me so happy! I've had my success, and fulfilled the dreams of getting my pro card, winning a title, and placing in the top 10 in the world. Now I want to help other girls do the same. If I can help just one girl fulfill her dreams as a competitor, then I'll have won the grandest of trophies....

I also am going to begin judging at the NPC level. I can't wait! I also am hoping to someday be on the Olympia panel of judges. Another dream of mine that I feel I can achieve if I just try. Then I can say I've been on both sides!

I plan on being at many of the shows this year, but not as a competitor or sponsored athlete, but as a friend and supporter to the many friends I've made while competing in the IFBB. I'm really looking forward to watching and enjoying myself now! I'll still be forever tweaking and refining my own body in the gym... how could I not, it's what I know and what comes naturally to me! My body is my project, and something I can always work to improve upon.

Still look for me and say hello if you see me, because I will still be around!!

What happened to the members area??

For those of you who were members to my site when I had the private section, thank you so much for your interest and support! As you know, I’ve decided to do away with the section for various reasons. I am adding new features to the main site in hopes of making it enjoyable and interesting for ALL. For those of you who enjoyed the photo updates done in the member’s section, I have something for you too…. I will be adding featured galleries several times a year to keep you interested (a little more PG than the old member’s site photos, but still fun to look at!) I truly hope you enjoy, and am open to suggestions. I’m only an email away – let me know what you think!

Well, off-season is in full swing folks! I've been truly enjoying a little rest and food.... MUCH needed rest and food I should say! I've decided NOT to compete in the Arnold, but will be there at the expo at the Pinnacle booth (I hope...) So come by and say hello!

I plan on doing my next show in September - the Montreal Pro show... I need to bring my musculature down a little and streamline my physique, and need some time to do just that. Losing muscle is not the easiest thing to do, and it simply takes time to do it right, so... I'll be off the stage for a bit BUT plan on being around on the circuit doing shoots, making appearances, and cheering friends on at the shows, so I'm sure I'll run into some of you!

Until next time, look out for me, I'm definitely going to be around!

HAPPY HOLIDAYS EVERYONE!!!

TOP 10 AT THE 2006 FIGURE OLYMPIA!

I placed 9th out of 21 in my second Figure O... and I am VERY excited about it! Top 6 would have been great, but I told myself that as long as I do as well or better than I did last year (9th place last year too) then I'd be happy... and I did it! More photos of me at the event can be seen at http://hardfitness.com/competitions/olympia2006/profigure/jennifersearles/onepiece/index.html and http://hardfitness.com/competitions/olympia2006/profigure/jennifersearles/twopiece/index.html Thanks so much to all that stopped by the Pinnacle booth after the prejudging... it was GREAT to meet you! 2007 is going to be a great season, but for now, it's time to rest and make some improvements to the ol' bod. I will be updating my events page soon, so keep an eye out for where I'll be creepin' around this winter!

I know what I have to do for next year... GOTTA STILL BRING THE LOWER BODY MUSCLE DOWN... but personally, I like my curves.... we'll see, maybe I'll just keep 'em and make the judges adjust LOL!

Full results (courtesy of www.IFBB.com):
FIGURE OLYMPIA
Las Vegas, Nevada, USA
September 30, 2006

Jenny LYNN* USA 5 5 10 1
Amber LITTLEJOHN* USA 15 10 25 2
Monica BRANT-PECKHAM* USA 15 15 30 3
Christine POMPONIO-PATE* USA 17 20 37 4
Mary Elizabeth LADO* USA 24 25 49 5
Gina ALIOTTI* USA 34 36 70 6
Amanda SAVALL USA 41 32 73 7
Gina CAMACHO USA 40 36 76 8
Jennifer SEARLES USA 38 50 88 9
Latisha WILDER USA 49 52 101 10
Jessica PAXSON USA 57 50 107 11
Valerie WAUGAMAN USA 63 57 120 12
Michelle ADAMS USA 65 70 135 13
Inga NEVERAUSKAITE England 73 73 146 14
Andrea DUMON USA 67 80 147 15
Jane AWAD USA 80 80 160 16
Michelle FLAKE USA 80 80 160 16
Nina LUCHKA Canada 80 76 156 16
Tara SCOTTI USA 80 77 157 16
Chastity SLONE USA 80 80 160 16
DJ WALLIS USA 80 80 160 16
*Qualifies for the 2007 Figure Olympia

OFF TO THE FIGURE O!!!

I'M OFF! I fly out to Vegas in about 3 hours, so I have to leave the homestead in about an hour. I have waited all year for this moment... and have worked my butt off! My second Figure Olympia, and I couldn't be more proud of myself. I feel like I'm at my best, and am hoping to place as well or better than last year (which I was 9th). A top 6 finish would qualify me for next year's O, and would be AMAZING, but with such an unbelievable lineup, I'll be honored to make the top 10!

I'm looking forward to a fun weekend, regardless of where I place. IT'S THE OLYMPIA for cryin' out loud.... who cares where I end up in the race, I've already made it to the finish line!!! I get to be on stage with the best figure athletes in the world, get to see friends, and get to EAT until I turn green.... what more could a girl ask for LOL!

I'll be posting full results on Monday 10/2, so check back to see.......

2006 Motor City Pro Figure Champion!!

Just a quick post to tell all of ya that I WON!! My first pro win... I now have a title and couldn't be more excited! The results are as follows:

1 Jennifer Searles USA 8 5 13
2 Julie (D.J.) Wallis USA 18 13 31
3 Michelle Flake USA 14 18 32
4 Jane Awad Canada 16 20 36
5 Melissa Frabbiele USA 19 19 38
6 Christine Wan USA 44 34 78
7 Amy Fry USA 40 40 80
8 Chandra Coffey USA 38 46 84
9 Carina Dupree USA 54 32 86
10 Zivile Raudoniene Lithuania 58 38 96
11 Cheri Lewis USA 59 53 112
12 Liane Seiwald USA 53 65 118
13 Petra Mertl Czech 54 80 134
14 Laura Sutter USA 71 67 138
15 Shelly Taucher USA 71 71 142
16 Karen Zaremba USA 80 68 148
17 Amy Peters USA 79 80 159
18 Kristina Henn USA 80 80 160
18 June Monroe USA 80 80 160

Next stop, LAS VEGAS - September 29-30 FIGURE OLYMPIA.... Here I come!

Round 2 - Motor City Pro Figure - Detroit, MI - 8/12

As of right now, I'm a week out from my 2nd show of the 2006 season. The Motor City Pro Figure Championships www.Motorcityfitness.net is being held at the Hyatt Great Lakes in Detroit, MI on Sat. Aug. 12th. I was originally planning on doing this show, but when I qualified for the Figure Olympia at the NY show, thought I would forego it. I realized that I needed a wakeup call after seeing the pictures from the NY show.... I was happy with how I looked, but knew I could've been much tighter. I felt like I needed to kick my butt, and step on stage one more time before the O in unbelievable shape. I also had forgotten that I was already locked into a contract to do the show in the first place LOL!

I have been taking no prisoners with this one... I can honestly say that I have been training and dieting harder than I ever have before! Never have I done so much cardio, or eaten such a tight and strict diet. I WANT this one. One of my goals in this sport is to win a title before I retire. I want this to be a realization of one of my dreams... and I am working hard to get there... Although this has been an extremely uncomfortable few weeks, I KNOW that I have done my homework and am bringing a VERY different look to that stage in Detroit. I'm tighter than I've ever been and am confident that I've made some significant changes since the NY Pro in July. I am excited and ready!!!

I also am very tired and have a cold right now LOL! Hard training is not too kind on the body.... Only a few days left... 6 days and counting.......................

New York Pro Figure Championship Update

I placed 2nd!!! I'm qualified for the Olympia!!!!! 23 BEAUTIFUL women competed - it was definitely NOT an easy show! I'm very excited to be going back to Vegas this year... the Olympia will be held September 28-October 1st. For more info visit www.2006Olympia.com For pictures and full results of the NY show visit www.graphicmuscle.com and click on the NY Pro Figure picture. Congrats to all the ladies that competed! We made it through another show!

I'm pleased with my placing, but know that I have alot of work to do to prepare for the O. I was a little softer than I'd like to be for the NY show, and plan on coming in a little harder and tighter. I also plan on lightening up my lower body musculature a bit. I'll be going for more of the streamlined look. I've never come into a show this way, so it shall be an interesting journey. I am taking it easy this week to let my body rest. THEN, the next 10 weeks after that will be spent with my nose to the proverbial grindstone as I go underground in preparation. It's going to be grueling, as I have to lose a bit of muscle - which is no easy task - but it's going to be a worthwhile adventure! I'm psyched and ready to go!!!

Until next time..... Stay Healthy!!!

Almost There.........

Hi Everyone,

Just thought I'd pop in and give a brief update on my last week prep for the NY Pro Figure Show. For those who didn't know, I am competing this Friday night (7/14) at 6:30 pm in the NY Pro Figure Championships. It's being held with the Team U Fitness and Bodybuilding, and National NPC Figure Shows at the Tribeca Performing Arts Center. The theater is at 199 Chambers St. on the corner of West St. in downtown Manhattan. If you happen to be around, please come and watch!

Anyway, I just got back from the gym... I have but one day of working out left, and then I'm DONE until after the show. I can't begin to tell you how happy this makes me!! I've been training so hard and for so long for this show, my body is spent! I am hoping to make the top 3 so that I can qualify for the Figure Olympia again this year. This is the same show where I qualified last year... say a prayer that I can do it again!~

OK! Time to eat. VERY important to me right now! LOL! Wish me luck, and check back on Sunday the 16th for the results!

Stay Tuned.................................

I'm BAAAAACK!

It's been a while folks, and I'm SO very sorry I haven't been around! I posted on the event schedule page that I was going to be competing in Pittsburgh and Colorado this month.... as you already know, I'm sure, that didn't happen! I decided that it was better to start in July with the NY Pro in NYC. New York is my home base, and I am VERY excited to begin my season here! I had a few problems with my competition prep which interfered with my being able to do the shows in May. I am back in action though, and am ready to do some damage in the Big Apple this summer! The NY Pro Figure Championships is held alongside the NPC Team Universe and National Figure Championships so it is a HUGE show. If you are planning on being in New York over the weekend of July 14th and 15th, PLEASE come see me! I also will be making an appearance at the Pinnacle table during that weekend, and will be signing pictures and giving away some cool stuff. For more info on the show, please visit http://bevfrancis.com/shows.html

I'm also appearing at a few of the other shows held in NYC this spring, so check out my Events page to see where I'll be! In the meantime, I'll be on my stairmaster waiting for my tilapia to finish broiling ;-)

Have a Healthy and Happy Day!!!

JUST SIGNED ENDORSEMENT WITH PINNACLE!!

YESSSSSS!!! I now have one of the premier sports nutrition companies behind me! I just signed a contract with Bodyonics Pinnacle and couldn't be more excited! They are an amazing company with some wonderful people and incredible products. I can't wait to see what new things they produce this year. I am so excited and proud to be part of their team!

I will be at the Pinnacle booth at the Ironman on Feb 17-19, and also during the Arnold Expo March 3-5, so PLEASE come check their products out, (and, of course, say hello to me ;-) )

HAPPY HOLIDAYS!

Hello Everyone!

Just a quickie note to wish everyone a very happy and healthy holiday. I am getting ready to head to the airport to visit my family in Nantucket, MA. I am so excited - I only am able to make it home once a year, and it is always so nice to see my family! Christmas is a very big deal in my fam, and no one has missed a Christmas morning at my Grandparent's house - EVER! We would be disowned if we did! :-)

I hope everyone gets a chance to enjoy their family and loved ones, and that Santa is good to You!!!!!!

HAPPY HOLIDAYS!!

HAPPY THANKSGIVING!!!

I wanted to wish everyone a very Happy T-DAy and a safe weekend traveling. I'm hoping that everyone 'eats up" regardless of what type of diet they are on.... this day only comes once a year, so LIVE IT UP!! FORGET about the scale and the calories, and enjoy yourself with your family and loved ones. BUT, the treadmill WILL be waiting for ya tomorrow, so pencil it in!!!

Have a WONDERFUL DAY!!!!!!

MEMBER'S SECTION NOW UP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hello Everyone,

Wanted to pop in and let you know that my member's section is FINALLY up! It already has tons of smokin' photos, and is going to include recipes, a Q&A area, and a vehicle to directly communicate with me. It's also the only way that you can ensure that you will get a response to an e-mail, because I answer ALL of my member's e-mails... I can't always get to the e-mails that are sent through the main site. It is definitely worth the 13 bucks.... Check it out!!

Aside from that, I am doing very well, and am THOROUGHLY enjoying a break from the rigors of contest dieting and training! I still train hard and intensely, but am not forced to do as much crazy cardio as when I'm prepping. I also am still eating well, but am indulging every once in a while (a girl's gotta!!) I plan on sitting the Arnold out (but will be there at the expo working....) I am going to start up again in the summer at the NY Pro Figure Championships, and am already thinking about my game plan. I PLAN on qualifying for the Olympia again, and MAKING TOP 5 THIS TIME!!!!!

until next time.... STAY HEALTHY and BE SMART!!!