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Jul

Building a Sexy Physique with INBF Figure, Fit Body and Bodybuilder: Gina Stone

Posted by: TE | Comments (3)

I’ve been competing for over 5 years now and it still is amazing to see people transform their physiques. One thing that remains a constant in the Natural Bodybuilding World is the amount of female physiques that grace the stage at each and every competition.

In my line of work Personal Trainers hear all the excuses as to “why” someone can’t do something.

It’s too hard.

I don’t have time.

I can’t do that.

I don’t want to eat that.

Yet, no matter where it is, what competition it is, or who it may be, there remains so many influential people in the Bodybuilding World and more specifically in my organization. One of the best parts about being a natural competitor is talking to fellow competitors from our amateur division, the International Natural Bodybuilding Federation (INBF) and our professional division, World Natural Bodybuilding Federation (WNBF). Over the past 5 years I continue to meet some of the most inspirational, driven people.

Recently I had the honor to interview INBF Figure, FitBody and Bodybuilding Competitor Gina Stone about competing, life and how she does it all as a single mother.

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Tyler English: Gina have a beautiful daughter, Brooklynn, and as a fitness professional I hear it all the time about balancing being a mom, work, working out and just life in general. What has made you successful at creating balance with all of these interchangeable parts?

Gina Stone: Balance is definitely key and although it can be very challenging at times, the trick for me is to plan each day in advance from the minute I wake up to the minute I go to bed. There are days that you just can’t do it all… even though I like to think I’m superwoman, I have to remind myself that I’m not. So those days when I’m feeling burnt out or just overwhelmed, I try to look at the big picture and figure out what is most important today and things that can wait til tomorrow.

For those moms out there who may feel “selfish” by doing something solely for you, don’t! One of the best thing you can do for your child is to do something that encompasses you and only you. This will make you a better person and a better mom by adding something so special and positive to your life. Your child (no matter how young) will see this and will respect and appreciate you for it.

Tyler English: How did you get into competing as a figure competitor?

Gina Stone: I was thinking about competing for about one year before I moved forward with the idea. I love setting goals and completing them, always challenging myself and pushing forward.

Tyler English: What made you want to compete as a natural figure competitor?

Gina Stone: The less chemicals we put in our body the better. Knowing that the outcome is nothing but hard training, clean nutrition, dedication and personal commitment makes me feel a sense of accomplishment without any “shortcuts”.

Tyler English: How did you start working with WNBF Pro Bodybuilder Bill Murphy aka “Murph?” (LOVE THAT DUDE!) haha

Gina Stone: I love Murph!!!! What a story, at the time I was working for LA Fitness in Stoneham. I stopped by Filipes Nutrition in Woburn and mentioned it in passing like, “Yeah, I’ve been thinking about doing a show, blah blah blah.”

So he said if I really want to do one, he had the perfect guy for me: Bill Murphy. I said sure, I’ll talk to him. Right then and there he picked up the phone, dialed and hands the phone to me. (I’m like, I said I’d talk to him. I didn’t mean RIGHT NOW!)

I made an appointment to meet Murph that week (yea like I had time for that!). He looked at me, pinched and prodded me like the human caliper he is, and he told me there was a show coming up in November… we have 9 weeks. Let’s do it!

I’m glad I didn’t put it off. Procrastination is one of the worst things we can do to ourselves when we really want to do something but are scared. Don’t make excuses!

My first show I “shouldn’t” have done. I started training in September for a November show. During that 9 week time frame I had to go to court for my divorce/custody case, switched jobs and took a pay cut to work closer to home, moved out and lived alone with my daughter.

To recap: divorce, new job, new home, new life. Three huge life-changing events all during the time I should be focusing solely on training, nutrition and competing.

Moral of the story: If I can do it during the most stressful time in my life, anyone can!

Tyler English: How long do you prepare for your shows?

Gina Stone: First show prep time: 9 weeks. NE Classic prep time: 12 weeks.

I spent the last 6 months, after my first show, focusing on building muscle. When I first met Murph, we were 9 weeks out from the first show and I went to him already lean due to stress and other factors going on in my life. He put me on his nutrition plan and although I was eating more, every 2 hours, and working out the same time length, I managed to drop 10 lbs and get completely shredded. He completely flip-flopped my style of training and educated me on what really works.

Tyler English: What is your favorite part about competing?

Gina Stone: My favorite part about competing is seeing the metamorphosis take shape. Setting goals and achieving them. I do these competitions for myself, no one else. Many people get caught up in the drama of who made top five, who looks better than who, who “should have” won, shoulda woulda coulda.

If you get caught up with all of that than you’re missing out on what truly makes these competitions amazing, the personal journey.

It’s such a mental and emotional challenge on top of physical, but I like the idea of squeezing in as many shows as I can in one season. For me it’s not just about placing or winning, it’s about the journey and knowing I gave 100% everyday until the second I step on that stage.

Most of all I love meeting awesome new people who share my passions.

Tyler English: What shows have you competed in?

Gina Stone: 2010 INBF Natural Connecticut Championships Ms. Fit Body: 2nd Place

2010 INBF Natural Connecticut Championships Figure Medium: 5th Place

2010 INBF Natural Connecticut Championships Heavyweight Women: 5th Place

2010 NE Classic Novice Figure: 4th Place

2010 NE Classic FitBody: 4th Place

2010 NPC Rhode Island Open Figure: 5th Place
2010 NPC Rhode Island Open Bodybuilding: 3rd place

2009 INBF Monster Mash Novice Figure: 3rd Place
2009 INBF Monster Mash Fit Body: 4th Place

2009 INBF MuscleTech World Championships Open Figure: 7th Place
2009 INBF MuscleTech World Championships Fit Body: 7th Place

Tyler English: Where do you see yourself on stage in 3 years?

Gina Stone: I would love to see myself competing as a pro within the next 3 years. It would be an honor to step on stage with the pro women, they look truly remarkable and are an inspiration.

I have been making some really great connections and created networking opportunities that I could only make by competing in this field.

You never know what can happen 3 years from now, but I have some really exciting things that I am working on right now that I can’t wait to share with everyone.

As soon as I can talk about it I will share the news, but it goes to show you that even as a single mom at the cornerstone of turning 30, persistence and determination can reawaken dreams that you never though could come to fruition.

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Tyler English: How long have you been training (in general?)

Gina Stone: In general what feels like forever. I took a weight training class my sophomore year of High School (14 yrs ago) and was hooked on pushing weights and pushing myself physically. Once all my girlfriend’s saw the muscle development and were like “I want your arms” I knew I’d never put a weight down again, lol.

Tyler English: What type of training split to you do?

Gina’s Weekly Training Split:

Monday: bis/tris & legs

Tuesday: shoulders

Wednesday: back/chest

Thursday: cardio

Friday: bis & tris

Saturday: legs

Sunday: rest or just cardio

Gina Stone: Unless I’m 2 or less months out from a show I do all exercises 4 sets/ 6-8 reps.
Closer to show time I switch to 2 sets/ 6-8 reps because of time- I need to spend more time on cardio closer to show and can “slack” a bit when I’m further out – I can’t believe I just used the word slack.
The above routine has worked WONDERS on building the mass I’ve been after in a short period of time- all super heavy weights too- like I mean 6-8 til absolute failure- if I can do even 9 reps I automatically kick up the weight.

About 8 weeks ago I started training bis/tris and legs twice a week, mainly because I want to be a monster, lol. I noticed a HUGE difference by training those two body parts twice a week.

Biceps and Triceps can be trained easily twice a week because the muscle is smaller… the reason I started doing legs twice a week is because it’s always been the HARDEST body part to train and I’ve never been satisfied with how they look… and I really want to look like a freak. (which is a good term in this industry, lol) I’m finally starting to see the new shape and muscle definition I’ve been after.

Tyler English: What is your favorite workout?

Gina Stone: LEGS!!!

I always do one warm-up set per body part, 4 sets of 6-8 reps to failure.

If I can do 10 reps, I stop and add more weight. Everyone who has seen me lately is SHOCKED at how much muscle I put on over the winter. This is why: if I can push more weight, I do. No sense in wasting my time- I’m not looking to maintain, I want to get better and better with each season.

Gina’s Sample Leg Workout

Smith machine squats

Rear lunge (on smith machine)

Hack squat

Leg press

Calf raise (on leg press)

Leg extension

Leg curl

Deadlifts (on smith machine)

Calf raise (standing or sitting)

Tyler English: What advice to you have for any mothers out there looking to compete?

Gina Stone: Just do it!

First, make sure your spouse or significant other is supportive, if they aren’t, find a new one! (j/k)

Seriously though, the last few weeks before show time can get physically as well as emotionally and mentally draining. A strong support system will help give you the “oomph” you need in the last few weeks. A best friend, supportive co-worker, training partner, trainer or coach anyone can work as a support system. That person does play an important role throughout your journey and helps keep your head on right, and reminds you just why you signed up to compete in the first place.

Some things that work for me and may work for other single mom’s out there:

1) Plan each and every day in advance, even if you have to plan out your entire weeks or 2 weeks at a time! (I’ve done it and it makes the day by day much easier)

2) Make the cooking fun and try to incorporate the kids if they are able to help. My 3 and 1/2 year old loves helping me, so I give her tasks that she can handle like wrapping the sweet potatoes in foil, and separating almonds in 1/2 oz piles. (I tell her to count out 10 almonds, it’s approximately 1/2 oz, so I get my portion and she works on her counting)

Gina and Brooklynn

3) Find a gym w/ a daycare room so you can bring your little tot with you- no excuses!

4) Ask your trainer for plyometric routines or at-home exercises that you can do in case there is a day or two when if you can’t make it into the gym, especially if your child is sick. Gotta keep moving when you’re prepping for a show!

5) Always look forward to training (even if you’re body isn’t).

6) Never make excuses. Don’t use your child or anything else such as time, work, money, etc. as an excuse.

7) Rise above the opinions of others. Women with muscles are strong, beautiful, powerful and sexy! People who have an opinion otherwise usually are intimidated or jealous… Just keep doing ya’ thing and be humble. Do it for yourself and no one else.

Make yourself accountable and responsible- Hire a pro to create your nutrition and training program. This will help with keeping you on track. Although the competition seems miles away, it gets closer everyday, and the timeline sure moves fast!

9) Idealization in everything you do!! There are no limits.

10) Never compromise your dream. Remember that this is a commitment. It’s a lifestyle. Things don’t go back to “normal” after the show is over. It takes a special individual to be a fitness competitor but I do believe we ALL have the qualities inside us to compete. If you have desire, determination, persistence and commitment, than you can be a fitness competitor.

Tyler English: Thank you Gina for your time! You have an amazing story and I am sure there are many women and single mothers out there that can use your story as inspiration and motivation in their own lives. I want to wish Gina the best of luck as she is taking her Personal Training Certification Exam today and in her pursuit of that Professional status I think we all know she will obtain!

Categories : Blog, Fat Loss, Muscle Building, WNBF, bodybuilding

Comments (3)

Jul

27 Ways to Not Look Like a Slob

Posted by: TE | Comments (2)

Yes, it’s July 5^thSummer is in full swing and you can be sure the beaches are packed today as people take advantage of the “off day” in celebration of Independence Day. Much was the case yesterday, as I ventured down to the shore after doing a little shopping and cruising in the Jeep.

You can expect many people to take full advantage of this string of hot weather that has hit the Northeast. After all I know Connecticut and most of the Northeast is expecting temperatures in the 90’s all week!

Yesterday was a quiet day Sunday as usual, I had planned to meet up with my brother at the Rhode Island shoreline but the combination of a mild headache in the morning from my lack of water on Saturday (yes even I slip up) and the late night from watching UFC 116, didn’t mix.

Saturday, I only drank one gallon of water where I usually have two gallons per day and during contest prep if I stay up past 12, the next morning is ugly.

So, to say Sunday morning was a rough go, is an understatement. But I still got up ate, drank a little too much coffee and cooked, prepared and packed up my meals for the next 3 days. I picked up my cousin Justin to head down to the Clinton Crossing Outlets, actually the only for two stores I go there for are Under Armour and Nike.

One thing I was telling my cousin on Saturday afternoon was that I’ve been so busy working on my building my business and training for my next competition in Indiana in 30 days, that I hadn’t been to the beach yet this Summer. Justin, just coming off of his surgery last Thursday to repair a frayed labrum, hadn’t been either. Well, for the two of us, that was until yesterday afternoon.

After 2 hours of shopping (my max!) we headed down to the Connecticut Shoreline.

The next hour of my life I would gladly take back in a heartbeat!

Now both my cousin and I are quite confident in our physical appearance. Granted, I may be better looking then him, but hey I’m Italian and he’s Polish, it’s a given!

Italian Women are Better Looking Too!

Now on the other hand there were WAY too many dudes out there who should have either put a t-shirt on immediately or just stayed in doors.

Part of me wasn’t really that upset that I was only getting the beach for the first time all season. Every year I think to myself, “maybe this is the year my generation will change” and every year I am once again subject to the pure disregard for personal health and body, displayed by men and women of my age demographic.

So I know there are plenty of you guys out there that don’t want to look like the overweight officer worker. As I know there are plenty of beautiful women out there who don’t want to be placed in the same category as the sloppy drunk girl at the bar, who just so happens to be hanging on that same chunky officer worker. Most of the time this episode involves some kind of disturbing behavior or wardrobe malfunction on the females part.

Some locals who had their eye on my cousin.

For those of you that want to do everything in your power to avoid this classification, I put together a list of 26 ways for men and women to build a body that will turn heads at the beach, in no particular order of importance (but rather ironic I started with nutrition.)

1. Prepare Your Daily Meals – Too many in my generation respond with, “ I don’t have time.” What happens when you have your own family? The pure reason for not preparing your food is laziness and convenience. Just think how convenient it is to already have your food with you.

2. Shop on the Outside of the Grocery Store – Everything you need to get started is here, from fresh produce, both green veggies and fresh fruits, deli meat, fish, lean proteins to name a few. These are strong foundations, build on them.

3. Limit Alcohol Content – I know, I know, WTF! Hey, it’s empty calories and consistent alcohol consumption or binge drinking destroys your metabolism. Oh and ladies, constant alcohol consumption will AGE you faster than the stress of being married with children!

4. Exercise a Minimum of 3 Times Per Week – Aim for 3 workouts consisting of both strength training and high intensity cardio.

5. Drink More Water – It’s number #1 natural fat-burner. Shoot for half your body weight in ounces, minimum.

6. Consume More Lean Protein – amino acids are the building blocks of muscle.

7. Get off the Treadmill and Get Creative – Cardio is not the end all be all, but if you think your cardio must be on a machine you need to kick yourself. Hill Sprints, Kettlebell Swings, Bodyweight Cardio, Sled Drags, Plyometrics, Band Sprints, Ropes, Farmer Walks, Sandbag Carry, are just a few ways to get creative with your “cardio workouts.”

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8. Lift Weights that Weigh More Than Your Head – NEWSFLASH “The human head weights 8 Pounds and this is something I see too many women still doing. Unless you want your body to resemble the average Jazzercise enthusiast, please lift heavy shit!

9. Perform Total Body Workouts – Yes, GENTLEMAN this includes you too, follow a 3 day a week full body split, Upper, Lower, Total or even more simplistic perform an Upper Body Push, Lower Body Day, Upper Body Pull for starters.

10. Squat More – Ladies, I know you like a nice heiney and Guys the ladies like a man with a nice butt. Just Sayin!

11. Deadlift More – My favorite total body exercise, still can’t find one I like more.

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12. More Push-ups and All It’s Different Variations - All the Dumbbell tricep extensions in the mirror and lateral shoulder raises won’t do what the combination of push-ups can for your arms.

13. Sleep More – There is a direct correlation with lack of sleep and weight gain.

14. Eat Every 2-3 Hours – Your body is a machine, it needs fuel and it needs fuel every 2-3 hours if you want to build the body that turns heads.

15. Stay Active 4 -5 Times Per Week - Work on doing some recreational activity or movement 4 – 5 times per week. This can be hiking, swimming, biking, and walking the dog, to name a few.

16. Hire a Professional – And I am not talking about a Therapist. If you don’t know what you should be doing in your workouts, then GET HELP! Granted many of the Personal Trainers suck out there, but I have many colleagues all over the Country. If you need a reference let me know!

17. Train in a Group – Look Professional Athletes and Elite Level Olympians train in groups. There is something to be said about the social support, atmosphere and intensity brought about by training with others with a common goal.

18. Join a Boot Camp – If your looking for the fastest, most effective, most cost-effective way to hire help, train in a group, and get your fat ass in kick ass shape then a Fitness Boot Camp is more than likely your answer.

19. Don’t Go on a “Diet” – Look I preach the importance for putting Nutrition first and foremost. Though, with the recent Hollywood buzz about these Extreme Fad Diets it has gotten way out of control. Make small incremental changes and build a sensible nutritional plan.

20. More Intensity – Increasing the intensity in your workout is all too often overlooked. Each and every session should be treated like your last. Make the most of it! Your Metabolic Rate will repay you later by burning unwanted calories all day long.

21. Eat Out MUCH Less – You have NO IDEA how much of anything is in a meal you eat out. Better yet, see # 1.

22. Learn How To Foam Roll and Do It 3 Times Per Day – Increased blood flow and injury prevention are just a few benefits of this technique known as Self Myofascia Release or foam rolling.

23. Sprint Don’t Run – Would you rather look like a Sprinter or Long Distance Runner?

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24. Avoid the Scale – Use a variety of measurement options to track your progress. Clothes, Energy, Strength, Food Journal besides just weighing yourself. Pick one day a week and weigh yourself on it first thing in the morning.

25. Download an App – Today’s Smartphones are loaded with Workout Applications, Nutrition Journals, Cookbooks etc. My personal favorite is the Men’s Health App and Workout Muse App.

26. S.U.M.M.E.R. – Shut Up Move More Eat Less, was first brought to my ears by my colleague and Corporate Boot Camp Guru Greg Justice, and it all makes SO MUCH sense when it comes to my generation. Many talk too much, eat too much and don’t move enough. Start workin’ on it! ASAP!

27. Set a Goal – In my line of business I see this WAY too often. A person will start a journey without a means to the end. Set weekly, monthly and year long goals. Revisit these goals. Revise these goals. Track your progress. This one step alone has helped me get where I am today both personally and professionally.

Work Hard, Train Hard, Live Better,

Categories : Blog, Fat Loss, Interval Training, fitness industry

Comments (2)

Jun

Not Your Regular Ole’ Connecticut Gym

Posted by: Tyler English | Comments (1)

Why is it that most people feel by joining a gym or health club they will automatically get into the best shape of their lives?

Look, no matter where you go a gym or health club they all will provide you with the same thing.

Comfort!

That’s right, they make you feel comfortable. I am sorry but when you are exercising to achieve serious results why do you need to feel cozy inside?

My clients constantly hear my favorite words ”GET OUT OF YOUR COMFORT ZONE!” over and over again!

Your body isn’t going to make a lifestyle change by becoming comfortable.

It takes hard work, sweat, muscle soreness, muscle fatigue, variety, intensity, commitment, desire and determination!

Think about all these comfortable “toys” you are supplied with at your local gym:

1. Cute TV’s

2. Fattening Shake Bars

3. Cool “New-Age” Equipment

4. Cookie-Cutter Workouts

5. Pointless Group Exercise Classes

So you join a gym or health club and then what? With all these options and NO direction no wonder why so many people feel frustrated and stop before they see any progress.

Your comfort level is something that gyms are WELL aware of. They go out of their way to make sure they supply you with all the goodies to make you feel comfortable while you are there.

But what does this REALLY do for you and your fitness goals?

I can easily answer this or you can answer that question for yourself.

Just look at the members in your gym or health club.

Do they look any different?

Can you obviously see that they are sculpting their body?

Have they lost weight?

Does this look “cookie cutter?”