DE3 Lifting Bulks

(MP3)

References

Free Trial Audable.com

Free Workout Routine (not for everyone)

S2 E23 Ciera Winter Combat Training for Confidence and Empowerment

(MP3)

Hi, my name is Ciera Winter. 

I'm 18 years old and have been training sport karate, BJJ, and MMA for 14 years. I train 3-4 days a week at Ferguson's Xtreme Martial Arts in Martinsville, VA. In my daily career I am a Certified Surgical Technologist. Do not let others push you away from this amazing sport. You never know how phenomenal you may be at it!

Reference

cierabryn13@yahoo.com

Facebook

YouTube

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S2 E22 Muscle Update

(MP3)

Reference

Roanoke Times Article: Toxic Athletic Clothing

Episode Sponsor: Audible

YouTube

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S2 E20 Gastric Bypass Diet

(MP3)

Gastric Bypass Diet

This diet is often recommended for those who go through Gastric Bypass Surgery. But what lessons can we learn from it? Gastric Bypass Surgery is buying will power at a surgical price, but it may be a good idea for some depending on your BMI and other factors for which you should consult your doctor.

However, here we look at the merits of the diet and at how those who do not need the surgery can adapt it to their possible weight loss strategy. But either way consult your doctor.

1. Never skip a meal

2. Eat only solid foods

3. Do the liquid 20/20

4. Only low calorie liquids.

References 

Mayo Clinic

Virginia Bariatric Surgery Center 

Fight Obesity: Become a Patron

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Listen on YouTube

S2 E19 Jesse Lawler Smart Drugs Smart

(MP3)

About the Smart Drug Smarts Podcast

Hosted by Jesse Lawler, Smart Drug Smarts brings you actionable insights from world-leading experts in neuroscience and psychopharmacology — for the enhancement and protection of your greatest asset: your own brain. Tune in weekly to learn about nootropics, nutrition and all things brain-related. Download Axon, our mobile app for the nootropics community to access podcasts on the go. You can also listen to the podcast on iTunes, or Stitcher.

About Jesse

Jesse Lawler is a technologist, entrepreneur, health nut, world traveler, and personal optimization fiend. He is founder of Los Angeles-based mobile app company Evil Genius Technologies. He also hosts a popular podcast on nootropics:Smart Drug Smarts, and has recently released Axon, a mobile app for the nootropics community.

In his free time, he enjoys photography and travel, and has done unsupported bicycle rides of over 6000 miles throughout North America, Asia, and New Zealand.

He tweets at @Lawlerpalooza

References

http://SmartDrugSmarts.com
http://AxonLabs.io
https://www.reddit.com/r/Nootropics/
http://Longecity.org

https://en.wikipedia.org/wiki/Mitogen

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S2 E18 Shawn Mcdaniel Basketball Bricks for Bulllies

(MP3)

2014-15: Played in 18 games in his first season as a Wasp ... Tallied 50 points on the year, including a career-high 11 points at Ferrum (Dec. 3) ... Pulled down 47 rebounds ... Had two assists, two rebounds, and one block

High School: Played at Salem High School for Head Coach Kevin Gatst ... Team won the state championship in the 2013 season ... Was an honorable mention all-district selection and averagted 9.5 points, 10 rebounds and three assists as a senior.

Getting to know Shawn McDaniel
Favorite place to eat locally: "Macado's"
Best basketball memory: "State championship"
Favorite book: "Harry Potter"
Favorite musician: "Eminem"
Best player you've ever played against: "Isaac Belton"
Person you would most like to meet: "Mark Wahlberg"

McDaniel’s Career Highs

Points: 11 – at Ferrum (Dec. 3, 2014)
Rebounds: 8 – at Washington and Lee (Jan. 7, 2015)


References

Shawn's Collage Basketball Stats

Shawn's Facebook

RobotOverloardz Podcast

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S2 E17 Bruce Abramski Elite Warrior Challenge

(MP3)

EWC Mission Statement: 

We keep our promise that the Elite Warrior Challenge is the areas premier forum for local athletes to showcase the skills they have obtained through years of training and sacrifices. Not only will the athletes be treated with the utmost respect and have a safe place to compete, the fans will be treated to a high quality Combat Sporting events within a professional and respectable atmosphere. We have impacted the Valley in a positive way, bringing respect to the MMA community in SWVA! We hold professional, high quality events that hold the athletes to a higher standard than other promotions. We respect the athletes and provide a safe, stable, professional quality experience for the areas Combat Sport fans!

References

Facebook

Website

Patrons Go Commercial Free

Podcast Email Direct

Now on YouTube

S2 E15 Fitness Inspiration & Information

(MP3)

Monday, Session 2 Episode 15. On this episode of the Union of Muscle's Podcast I will take a moment of a one-on-one with you. I will talk about personal identity and how that leads my desire to Inspire. I will talk about the difference between Inspiration and manipulation. I will give a few Fit Tips and I will address those who are identified as Millennials.

It's Monday. The humanity is waking up, individuals are activating. And you're listening to the Union of Muscle Podcast. Lift Strong and Prosper!

Self

As babies research seems to indicate that we have not always self-identified. We did not always realize we are not all we see and hear. We did not always realize we weren't a part of our parents. Further proof of this is our desire to assert our independence in our youth.

And maybe a part of me has not grown up or maybe I have just grown out. This is what makes it so hard for me not to help other improve on their fitness. Because I still feel as though the world is a part of me that humanity is an extension of myself. Not like I feel like a car is an extension but like my stomach.

My stomach sends signals to me about discomfort, pleasure, and I can affect the signals it sends back. And while my stomach is a part of me it is a bustling metropolis of microorganisms, enzymes and more. And while I do not have direct control over all that happens in my stomach I can affect and influence reactions.

You are like my stomach. You can send me signals and I can respond to that. It can affect me when you are upset but I do not always have to listen and I have control over what I do with you and to you but you also have the ability to react as you like. Although it seems like we have come so some agreement on what you like and what you do not like.

I would not do well without a stomach. And like wise I would not do well without a connection to humanity. But we all have the ability to choose how we connect.

This is why I feel that if you and humanity are doing well then it will help me do well. It is not directly determinative either way, but there still are correlations and sometimes causations.

Humanity is a part of me like my stomach is a part of me.Inspiration


Fitness Instruction

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S2 E13 Donnette' Husley A Special Report

(MP3)

In 2010 doctors found a mass on my thyroid. since then i have underwent radiation 3 times in 4 years. At the end of last radiation in 2014 I ran a full marathon. I also joined Elite Figure and Fitness to train for a figure competition.

I placed 2nd in the Novice Category in Clash of the Capstone. My biggest challenge is learning to eat healthy. I grew up in Eight Mile, Alabama. A small country town where everyone would gather to eat. Plus we fried everything! With the help of my Coach, Greg Hassberry, I've learned to make the right choices without sacrificing taste. 

I also work in TV which means traveling and long hours. But I've learned to be prepared with my meals and schedule workouts around those events. My latest NPC show was the Vulcan Classic where I placed 3rd in Ms. Birmingham, 3rd in Masters over 35 and 5th in Open Figure. 

You can follow my journey on twitter. @donnettehulsey or 

Instagram, donwon003

S2 E12 Hank Pellissier Lifting Stronger Starting in Your 60's

(MP3)

Hank Pellissier is a writer, producer, and fundraiser. He's written for NYTimes, Salon.com, SFGate.com, and GreatSchools.org; he's program director of Brighter Brains Institute, a think-and-do tank that's set up six clinics and one orphanage in Uganda; he's Managing Director of the Institute for Ethics and Emerging Technology; and he's produced 10 conferences on transhumanist topics, in San Francisco, Berkeley, Oakland, San Jose, and Washington DC. He lives in Piedmont, California with his wife and two daughters, and he works out at 24-Hour Fitness in Oakland. He's also run marathons, and he lived for year in Costa Rica, trail-running happily in the jungle.

References

4 Hour Body

Longevity Cookbook

Email Hank Pellissier: hank@ieet.org

60 Is The New 30 Transhumanist Senor Fitness Article by Hank Pellissier

Episode Question

S2 E10 Dr. Jeff Spencer The Campion's Blueprint

(MP3)

Dr. Jeff Spencer has been a leader in the high performance field for over 40 years. Using his Champion’s Blueprint high achievement performance model he has helped athletes win gold medals, rock stars go platinum, businessmen make their next million dollars and thought leaders move to the next level. Dr. Jeff is a renaissance man as a member of the 1972 United States Olympic Cycling Team, has a master’s degree in sports science from USC, was team doctor for 9 Tour de France teams and has shown his glass sculpture throughout the United States. Please visit www.drjeffspencer.com.

FitCoin Question

S2 E9 Jamie Our Fitness Coach Our Fitness Friend

(MP3)

"I am dedicated in determining the most ideal course of progression for you; whether it’s fat loss, strength training, or nutritional dieting. I ensure that you are provided with adequate information and motivation to obtain your goals! I do this through the familiarization of the basics in nutrition and resistance training. This has led to my own success in overall fitness and lifestyle, which encourages me to get you there as well! Hard work pays off!"

References

Coaching Webpage
Fb Coaching Page

S2 E8 Jennifer Thin Fit and Fearless

(MP3)

References

jennifermirandajd@gmail.com

Facebook

Episode Question

S2 E7 Mariana Belief Power and Beauty

(MP3)

Mariana Fernandes is a born and raised New Jersey girl, but this IFBB Pro athlete has tropical Brazilian blood running through her veins. Ever since, Mariana, was very young she has always been very active and attracted to this kind of lifestyle. At the age of 8 she became a part of a local dance company and pursued ballet, modern, jazz for the following 10 years of her life. However, when she got to Rutgers University she put her dancing aside and began focusing on her studies where she earned her degree in Psychology and double minor in Public Health and Women & Gender Studies. Nevertheless, in order to stay fit she joined a local gym and began exploring different ways of staying in shape. At first, as any typical rookie to the gym, Mariana was completely intimated by the endless sea of equipment, which caused her to only stick to her comfort zone of treadmills and ellipticals. But with time she began exploring weight training and preparing for 5k races and obstacle challenges. When she began to realize how she was able to shape and mold her body to her liking she wanted to push herself even further. This was when she reached out to Bombshell Fitness and began preparing for her first NPC show. 

February 2014 marked that date she first began to seriously prepare for her first NPC Show. From the moment she stepped on stage she knew she had found her calling and completely fell in love with the sport. Mariana pushed herself not only physically, but mentally and emotionally as well making her grow in ways she had never expected. Her first show was on April 2014 and by her 5th show on July 2014 she was on the NPC National stage and earned her IFBB Pro Card as well as taking the title of Overall Bikini Champion.

Mariana is determined to continuously push her limits to see how far she can go. Her heart is all about fitness, having fun, and being adventurous. She loves to be able to inspire others and the biggest compliment she can receive is when someone tells her that she was the one that caused them to change their lives to the better.

References

Mariana's Facebook

Email: mari.fernandes0507@yahoo.com

Instagram: mariana.fernandes0507

Episode's FitCoin Question

S2 E6 Ava Diamond Sleep Clean and Prosper

(MP3)

References

WebSite

Facebook Page

Episode Survey

S2 E5 Tania Clark Ageless on Fitness

(MP3)

Tania Clark
WBFF Pro Figure Diva/Athlete

Hello everyone, my name is Tania Clark. I am 48 years old and a pro figure competitor with the WBFF (World of Beauty and Fitness and Fashion). My decision to embrace health and fitness was about 3 years ago. Battling hypothyroidism, poor diet, extra weight around my middle, and basically just feeling lousy every day I knew something needed to change. 

As a previous weight lifter in my 20’s it was nice getting back in the swing of a lifting routine. After a few months of lifting, I also started cleaning up my diet and started noticing some positive changes in how I felt on the inside as well as the changes on the outside, which was muscle development and fat loss. 

It was the best I felt in many years and to see my changes was extremely exciting. To reach optimal health was my ultimate goal and competing was not even on the table at this point. I had started reading about figure competing and had my interest peaked and was secretly thinking to myself I wonder if this would be possible especially at my age. Needless to say I had no idea my coach, Greg Hasberry with Elite Figure and Fitness, best coach in the business, trains at my current gym and encouraged me to try competing, my journey started and I have never looked back. Being involved in figure competing takes dedication and at times challenging yourself beyond what you think you can endure. Many women are retiring at my age from competing and here I am just getting started, but that does not stop me at all. 

I believe timing is everything and with my kids grown has allowed me the time and resources to train and give it my best. I refuse to use my age as an excuse and promise myself each day I get out of that bed to push hard and give 100%. 

My coach has taught me to be patient, muscle does not grow overnight and it takes time to build and develop your physique to achieve your goals. Greg has also taught me that we compete with ourselves and not to compare ourselves against others. I always let that resonate in my head when I am on stage which allows me to shine bright and no matter the results I have given it my best. 

Each person possesses a unique quality and we should embrace those outstanding qualities and showcase them with confidence and pride. When you can understand that then you will be unstoppable to achieve any goal you set out to accomplish. After two years of hard core training, in May, 2014, Orlando Florida I was awarded my pro card, figure division, with the WBFF at the age of 47. I actually could not believe it!! I had to keep pinching myself. My dream just became a reality!! Wow!! How many times in your life can you actually say those words? Hard work and dedication pays off and when you reach that goal it is the best feeling you can ever imagine! Your passion will shine through you on how much you enjoy living a healthier lifestyle and to be an inspiration to others that are looking to make that change as well.

Since cleaning up my diet I really became interested in nutrition, especially the science aspect. Back when I started my clean eating over 3 years ago, a friend recommend the Paleo Diet. Never heard of it, but when I started seeing the results I was absolutely hooked. I was extremely curious so I started reading books, studying Paleo and working in my kitchen to eventually create my own recipes. I do not consider Paleo a diet, I consider it an eating lifestyle. 

I have been practicing Paleo for 3 years now and non-stop in my kitchen developing my personal Paleo favorite dishes and a meal plan and nutrition guide. My belief is nutrition starts in the kitchen. Its back to basics just like my grandma cooked when I was a child, nothing processed just good whole food cooking. The Paleo eating lifestyle, as I like to call it, consists of protein in each meal like organic eggs, grass fed beef, chicken, turkey or fish. Loads of veggies and fresh fruits like apples, pears, and berries. Also healthy animal fats like cooking with ghee (butter), lard, bacon grease, and coconut oil, I also consume nuts and seeds, like almonds, cashews, walnuts, pumpkin seeds, raisins just to name a few. 

I love making my own trail mix and power bars and use different nuts and dried fruits. Also I enjoy good carbohydrates sources like sweet potatoes, and will consume some grains like brown or white rice in moderation due to my activity level. I keep my cheat meals to once a week and I eat small meals 5 to 6 times a day. My cheats are some yummy sweets and I do enjoy an occasional red glass of wine. 

You need to enjoy your favorites and allow yourself that indulgence and not deprive yourself. Paleo keeps me satisfied due to the healthy fat and protein content. The key is allowing your insulin to stay at a healthy level and avoid cravings like sugar and grains will tend to cause that issue. The way I look at nutrition is fuel for your body. You want to nourish it with the best foods to give you maximum results. Remember nutrition is 80% and exercise 20%. The nutrition must change along with a workout program to get the results you desire. 

My future plans are to help others achieve their goals whether to lose weight or just reach optimal health simply by feeding your body with proper nutrition and supplementation. I hope to inspire, motivate and help others with what has helped me personally achieve my health and fitness goals. Our food today is not the same food we consumed as kids. It is full of chemicals, artificial ingredients and also over processed that just continue to negatively affect the health of our society. 

Education is key to help others understand how to shop and cook again. It starts in the kitchen and not at a fast food restaurant and not in a box or can. Need to get back to basics in eating and my goal is to spread that news by sharing my cooking recipes and nutrition tips with all my followers. Many people today are fighting obesity, heart disease and diabetes due to the modern conveniences of fast food, refined sugars, soda and over processed junk in our grocery stores. I am extremely passionate about helping others change their eating habits for a lifetime. 

I hope eventually one day we can convince food manufacturers that we do not want artificial ingredients, GMO’s (genetically modified foods) or over processed ingredients that leave no nutritional value. We have to continue to be a strong voice and not give up!! Our body is our biggest investment and need to fuel it with good whole foods to stay strong, healthy and to feel good each and every day. 

Also being a figure competitor and doing Paleo has some people scratching their head, since it is considered a “low-carb diet”. Paleo is naturally low in carbs, but can be modified to suit your nutritional needs depending on activity level. I add additional carbs when necessary to help me with my training and performance. 

Another reason Paleo works well is it allows me to gain a healthy weight off season and also make muscle gains while maintaining low body fat. I am 48 so doing extreme up and downs on weight is not healthy and do not want to take that risk. My coach and I both feel this program works extremely well for me and my gains are gradual and precise depending on what muscle groups we want to develop more to add symmetry and size. Also knowing that I feel
100% confident in my program translates onto the competition stage and as long as I am happy with me then I am already a winner!!

Also another key to a successful healthy lifestyle is planning your meals and snacks. I cook and prep my food weekly and it takes all the guess work out of what to eat each day. If you have it planned chances are you will follow it since you went to great lengths to cook it yourself and you know exactly what you are eating. I think
many people have a hard time with this step, but if you plan ahead and design some really simple recipes then you have just made a huge leap to a positive change in your health goals. That is what I hope my meal plans will bring to people is the ease of cooking while enjoying some really yummy foods.

I have developed a Paleo meal plan and currently working on my website Paleofitchick.com WOW, had no idea of building a website is a big challenge, but it’s a dream and goal I intend to finish and so excited and worth every minute! Below are a couple of recipes I out of my meal plan I hope you will enjoy!

Paleo Immune Booster Power Bars
8 medjool dates, pits removed
¾ coconut flakes, shredded
½ cup of raw unsalted pumpkin seeds
¾ cup of nuts, (I used ½ walnuts and ½ pecans)
½ cup cacao nibs
½ cup dried goji berries
1 tsp raw unfiltered honey
½ tsp cinnamon

First take your coconut and place in food processor and pulse until coconut is shredded. Next add your medjool dates and pulse a few times to blend with coconut. Next add your seeds, nuts, cacao nibs, berries, honey and cinnamon. Blend until the mixture starts to stick together and starts forming into a big ball. I also will add a few drops of water to make sure the mixture will stick well. After that take out and work it with your hands into a rectangular shape on plastic wrap to desired thickness and wrap up tight and place in refrigerator for a few hours and then take out and slice. This will keep fine in the refrigerator for 2 weeks or you can freeze them and take out 30 minutes before eating.

Kickin Chicken Thighs

3 pounds of boneless skinless chicken thighs
4 jalapenos diced (I use the jar jalapenos and just chop them up)
2 garlic cloves minsed
2 tbsp olive oil
4 tbsp dijon mustard
2 tbsp raw unfiltered honey
2 tsp sea salt
1 tbsp fresh or dried Rosemary
1 tsp black pepper
1 lemon

In a bowl, combine all ingredients except lemon. Next pour in a gallon ziploc bag and then add your chicken thighs to the bag. Seal shut and then I take the bag and work the marinade around the chicken make sure it is good and coated. Place in the refrigerator overnight. Next day grill them on medium heat sealed up in aluminum foil for about 20-30 minutes. Next open the foil and squeeze lemon on thighs and seal back for a few minutes.

I feel so blessed to be at this point in my life and very thankful! My goals are to help and to inspire others, especially women my age. You are never too old to chase a dream whether to get on stage or just to improve your overall quality of life. I have a wonderful family, job and coach and wonderful teammates that are always
supportive. 

I want to thank the WBFF, Paul and Allison Dillett for allowing me to represent their organization. I never thought in a million years I would be writing this bio and how far I have come and still yet to go. I remember when Allison presented our pro certificates that night and remembered how deep my emotions ran and how I took that dream and made it a reality. 

She also gave us some excellent advice that we should take this accomplishment and further our careers in the health and fitness industry or wherever the road of success leads us. I could not agree more and appreciate that advice that you are always growing and learning in this industry and the sky's the limit if you put in the hard work and dedication.

Also, a huge thanks to my coach, Greg Hasberry with Elite Fitness and Figure, for training me and believing in me.

He is passionate about health and wanting the best for all of his competitors. Greg is like family to me and I am so thankful he is in my life and is constantly guiding me and my other teammates the value of success. I have so many wonderful friends and teammates that are constantly supporting me as well as each other to reach their goals. 

You definitely need that support system in your life that will help you thru your fitness journey. Also I want to thank my wonderful husband Joe who supports me 100% and is always giving me encouragement and is extremely proud of me. Also my daughters Abby and Brooke that are equally proud of me and I hope that it gives them inspiration to chase their dreams, because they do come true!!

In conclusion, as individuals we all have dreams and to turn that dream into a reality is an absolute joy that cannot be duplicated. Wherever the road my lead you, I say go for it!!! You have nothing to lose other than not trying it at all. You just have to get up and get to that start line of that race and go!! Needless to say I have my challenges just like everyone else, but I get up each day full of new goals and hopes that are waiting for me to accomplish.

We are never promised a tomorrow, so embrace each day and live your life to the fullest!!

I invite you to my facebook fan page and other social media sites to get more great nutrition tips and recipes and my journey to the 2015 Worlds Figure Pro show August in Las Vegas!!

References

Facebook
Instagram tclarkwbffproathlete
Email tclarkpaleofit@yahoo.com
Twitter @tclarkwbffpro
Pintrest tclarkpaleofit

Episode Survey

S2 E4 Amber Powerlifting with Beauty and Grace

(MP3)

References

Amber's Facebook Page

Episode Survey

S2 E3 Balamane Bigger Faster Carb Loaded

(MP3)

I'm Saad Balamane.

I am passionate about modelling and arts. I want to use art of athletic posing to express my feelings. I feel at my best being on stage.

I did my first men physique competition and I ended up winning first place at my first show!

I prepared very hard to compete in that first show and all the others thereafter. Therefore, I keep in mind on thing: Now if you want to win, there is no way around hard work. If you want something big, you got to give a lot to get it!

Since the first time I touched a weight, I fell in love with the gym even though I didn't know where everything was going to bring me. I should also specify how and where I started. 

It's been 3 years now since I touch my first weight. I was 110 lb., really skinny and at 5' 9" tall. I had to overcome the fact that my starting situation wasn't the ideal to build any muscle and also to stop listening to negative people around me. Again, let me tell you something, if you don't believe you can do something then you can't! 

My competition weight this year was 174 lb., my offseason weight was 190 lb.! So let me tell you something, it does not matter where you start at as long as you have a plan to get where you want to get! 

I'm currently planning on competing at the North American Championship 2015!

References 

Calcium Carbonate Wiki

Calcium Carbonate Drug.com

Calcium Carbonate Absorption Rate

Calcium Carbonate Article related to Guest suggestion

Glycerol and Muscle Building Article

Glycerol Wiki

Glycerol WebMd

Greg Valentino

Balamine Facebook Coaching Page

Balamine Coaching Web Page
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Email