Nov. 8, 2010

1 comment

It’s My Time…

Dedication

Commitment

Passion

Focus

Preparation

Isolation

Persistence

Visualization

Separation

Seclusion

Each of these words has their place in the life of a bodybuilder, some more than others and others I surely missed. Over the past 33 weeks I’ve lived each of these and more. In 5 days it all comes together at the World Natural Bodybuilding Federation (WNBF) World Championships in New York City.

It’s crazy to think that I began the year by having an emergency appendectomy followed by a state of inactivity that would ultimately change my outlook on competition, training, nutrition, business and life.

So here I am some 8 and a half months into my contest prep season with the biggest show of my young career this coming Saturday and I can’t seem or even want to look back on my “recent success.”

This past Saturday I guest posed at the INBF Monster Mash in Marlborough, Massachusetts where two of my clients were competing in their first bodybuilding competitions. (They took 3rd and 4th respectively!) While I was there I had numerous conversations with other fellow competitors who seemingly uttered the same words to summarize my year.

“It’s been a big year for you.”

I’ve never been one to look back on success. I don’t do it in my day-to-day business as I only look at what needs to be done to get better.

Living in the past is not where most people want to find themselves or at least it sure as hell is not where I want to be.

I for one only want to be better as I move forward and I’ve taken the same approach with this season’s biggest and final competition.

There’s always room for improvement, there’s always someone who wants it just as much as you do and there’s plenty of competitors out there who are willing to work just as hard for it.

Its My Time...

I take that all in stride but only focus on what I need to get done, what I need to improve, what I need to focus on and what I want out of it.

Last year I missed the finals by 1-point.

That hurt, though I have no one else to blame for it but myself. I’ve changed the way I go about everything this year and it’s made all the difference.

From more recovery, to my overall training style, to daily and weekly preparation for everything from business to nutrition to training, to my meticulous tracking of daily macronutrients and even with who I’ve surrounded myself with during this entire journey.

Truth be told “my inner circle” is smaller than it’s ever been and I like it that way.

On Friday night and Saturday morning the only people with me will be those few I’ve allowed in.  The truth of the matter is the only two people I need to be in contact with that day are my coach Dr. Joe Klemczewski and my bro, Robert.

It sucks to say it, but everyone else on this day comes a distant second. Those who make the trek to support me get all my love for their support, but until I step off that stage after prejudging…IT’S MY TIME!

Now as I promised myself, my brother and those in “my inner circle” I’m going to be a bodybuilder this week and only a bodybuilder.

Time to get focused!

Work Hard, Train Hard, Live Better,

Tyler

Posted in Blog, bodybuilding by tyler | 1 Comment

Nov. 1, 2010

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The Day I Looked in the Mirror

Have you ever looked in the mirror and just placed the blame on yourself?

I have.

It was my fault I was in the place I was in. It’s the reason I wasn’t succeeding.

But I realized the only way I would succeed is if I admitted my failures to no one else but myself.

It happened almost exactly 1 year ago.

I competed at the 2009 WNBF World Championships with HIGH hopes but deep down inside knew that I hadn’t given it my all.

After the morning prejudge, I knew it was going to be REALLY close if I were to make the final 7.

I was right, I missed the finals by a point.

This was a major lesson and knew I had to do something different.

After making the decision to do something about it, I hit a major roadblock, I had an emergency appendectomy on January 3rd.

So, it would take 6 weeks before I could really go back to the drawing board.

Upon my return to training, I started over.

I worked harder than ever and did something that most people are afraid to do.

I got help!

Yup, I would seek out the best coaches in the Bodybuilding World. As I figured, I already had the best business coaches in the Fitness Industry, so why not hire the best person to get me ready for something I LOVE to do.

Compete.

In April of 2010 I “officially” hired “The Diet Doc” Bodybuilding Guru, Dr. Joe Klemczewski and it’s made all the difference in the world!

Sure I design my own workouts, I design my own meal plans but I have Joe to turn to as my Nutrition Coach for tweaks in my macros and especially “peaking” that final week for a show.

With Dr. Joe in my corner I’ve had one hell of a run this year including  finishing 5th in a tough Heavyweight class at the 2010 WNBF Pro America on only 9 weeks of prep, winning the 2010 WNBF Mid America Pro Am Lightweight Class  some 9 weeks later and finishing 2nd via a tiebreaker at the U.S. Cup in the Lighweight class.

Not too bad for a Naturally Professional Bodybuilder in only his 2ND YEAR as a Pro!

In 12 Days I will be competing in my 2ND WNBF World Championships against many of the best Natural Bodybuilders in the World.

Though, there’s a difference this year.

I’m ready!

Work Hard, Train Hard, Live Better,

TE

Posted in Blog, bodybuilding by tyler | 1 Comment

Oct. 29, 2010

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The Best Way to Building Massive Quads

I think any accomplished bodybuilder or aspiring bodybuilder will agree with me when I say you need a great pair of wheels!

It is without a shadow of a doubt one of the major reasons I was able to earn my professional status as a Natural Bodybuilder with the World Natural Bodybuilding Federation (WNBF) in only 3 years of competition.

Winning Pose 768x1024 The Best Way to Building Massive Quads

Winning the 2010 WNBF Mid America Pro Am Lightweight Class!

Building a powerful set of legs takes work and is by far the least glamorous muscle to train. There’s no checking yourself out in the mirror, wearing less clothes to see the muscle swell during each and every rep and set, there’s no “showing off” your legs during a training session unless you’re one of those dudes that wears those weasel squeezer bike shorts during a set of squats. (For the record, don’t be that dude!)

The Best Way to Building Massive Quads

When I started training in high school I had a lean physique and some of the smallest legs. I was a soccer player all my life and was told to run, run, run. That is until I found the weight room, but massive quads, dense hamstrings, powerful glutes and eye popping calves don’t happen overnight.

I thought the immediate way for a young hardgainer like I was at age 15 was to squat heavy! The problem was my body couldn’t handle it. So then I thought more and more was better. I used leg extensions, leg curls, leg presses, and became enamored with these exercises.

There was one problem; my sticks were still sticks.

Even after gaining close to 30 pounds from junior to senior year from my efforts in the weight room, I still didn’t have the legs I wanted.  My quads didn’t exist!

That is when I began to learn the true art of “The Squat” and began to experiment.

Yet, all I wanted to do was squat more weight and still my quads weren’t growing.

At this time I was a college student who doubled as a gym animal and party animal! icon wink The Best Way to Building Massive Quads

Through trial and error I stepped into the gym one day and decided I was going to do 200 repetitions of squats in one workout and didn’t care how I was going to get there.

The Best Way to Building Massive Quads

The workout was brutal!

I can remember not being able to leave the gym for almost 30 minutes after my workout and I couldn’t walk normal for over a week! The scary thing, the workout took me less than 30 minutes to finish!

I was dead!

But I loved it! For the next 6 weeks I followed this program!

And yes, you will see there are “machine” exercises in this program. I was still a baby in the iron game and still used them.

This workout was and still is by far one of the most brutal workouts I have ever done in my life. BUT IT WORKED!

In 6 Weeks I had seen a huge jump in my quad size!

The Best Way to Building Massive Quads

If you are like I was and still struggling to grow those legs  then try this!

But I warn you be sure to prepare for the following.

1)   Tons of  soft tissue work (foam rolling) before and after this workout.

2)   Warm-up REALLY good before starting this workout. (Either some or a combination of movement prep, active mobility, bodyweight squats, t-spine mobility and lunge variations.) I didn’t know this back in 2001 and hence I the reason I couldn’t walk normal for the entire week.

3)   To be breathing heavier than you have huffed and puffed in your life.

4)   For every sissy squatter who wants the rack to hate you on this day, because the squat rack is yours on this day!

5)   You will feel nauseous and you probably will vomit.

6)   To not finish with the weight you start with.

6-Week Leg Overhaul

Do to the amount of spinal loading you will take longer to warm-up before this workout.

1A) – Barbell Squat 1 x 20

1B) – Leg Press – 1 x 4-6

1C) – Barbell Squat 1 x 20

Rest 4 Minutes

2A) – Barbell Squat – 1 x  20

2B) – Leg Curl – 1 x 4-6

2C) – Barbell Squat – 1 x 20

Rest 4 Minutes

3A) – Barbell Squat – 1 x 20

3B) – Leg Extension – 1 x 4-6

3C) – Barbell  Squat  – 1 x 20

Rest 3 Minutes

4A) – Barbell Squat – 1 x 20

4B) -  Leg Press – 1 x 4-6

4C) – Barbell Squat – 1 x 20

Rest 3 Minutes

5A) – Barbell Squat – 1 x 20

5B) – Leg Curl – 1 x 4-6

5C) – Barbell Squat – 1 x 20

Pass Out! icon wink The Best Way to Building Massive Quads

There it is! The workout that got me started! Since then I’ve mixed and matched the machine exercises into a variation of other leg exercises. But this is what I started with.

Now if you don’t like pain, don’t like to train legs cause it hurts, are weak-minded or just have no pain threshold, then DON’T DO THIS WORKOUT!

But if you want legs that set you apart from all the top-heavy meatheads in your gym!

GO GET IT!

Work Hard, Train Hard, Live Better,

TE

Posted in Blog, bodybuilding, Muscle Building by tyler | No Comments

Oct. 27, 2010

1 comment

Stick to the Basics

What does any great athlete have a sound understanding of?

The basics.

These basics are surely highlighted by their unique ability to expand on each of these basics that in turn make them a standout in their selected sport.

Stick to the Basics

So then why is it that when we are talking about building a lean, strong, muscular physique that there seems to be a vast array of bullshit promises and programs out there?

Look I am a highly competitive Professional Natural Bodybuilder and I got here on my own.

No special program. Just by being a student of the basics and continually striving to get better in the basics of strength training.

Although I don’t post a ton of videos on my You Tube channel (working on that!) I do like to share what I do. (Especially for all the You Tube “Tough Guys” out there who know it all and have nothing better to do then leave stupid ass comments.)

Stick to the Basics

I’m often asked how do I personally train.

Simplified.

I will choose rest before training and I use variations of deadlifts, squats, presses, chins, usually a barbell, dumbbells and tons of bodyweight training. Lifting weights helps you burn fat. Get stronger using the basic movements and you have a smart training program.

I squat and in anyone of my training programs you will see I squat bilaterally, unilaterally, explosive, high volume, low volume, front loaded and back loaded. I’ll use dumbbells, barbells and bodyweight.

I deadlift.  I LOVE to deadlift. If I could only choose one exercise to do for the rest of my life, it would be the deadlift. Most of the time it’s with a barbell and it’s a deadlift or a RDL variation. I keep it simple. If you’ve scene me compete recently then you know what my hamstrings look like and it didn’t come from the leg curl machine.

Stick to the Basics

I press. Both vertically and horizontally. With barbells, dumbbells and bodyweight. The shoulders and chest love me for this one.

I use TONS of bodyweight movements! Push-ups and all it’s variations, chins, mixed grip chins, pull-ups, jumping, Blast Straps, TRX and all the fun that comes with those tools.

I sprint and move with purpose.  Cardio for me is moving with purpose.

Oh and since I hate cardio, I eat SUPER CLEAN all year round.

Those are just a few “secrets” to my success.

Something I believe anyone of you can do too!

But you need to believe in what you do, you need to practice the craft, get better at the craft and treat your body like a temple.

Rest, recover, lots of soft tissue work, static stretch, active stretch, lots of mobility work and damn it, EAT THE RIGHT FOODS!

You can’t out train a bad diet. PERIOD!

And believe me when I tell you that no special internet program thrown together over a weekend by some “arm chair personal trainer” is the answer.

NO MATTER how great they tell you it is.

I’m not saying what I do is the end all be all. What I’m saying is stop making shit so complicated.

To get stronger you need to lift heavier, to get leaner you need to get stronger, eat clean and move with purpose.

The way I train is with purpose.

The way I eat is for a purpose.

I live this shit.

I sleep this shit.

Can the pretenders really say that?

Do they even compare?

I’ll let you decide that.

What I can say.

I live with a purpose.

Work Hard, Train Hard, Live Better,

TE

Posted in Blog by tyler | 1 Comment

Oct. 4, 2010

8 comments

No Excuses

Unless you know me personally, you will never truly understand my commitment level and relentless nature.

I NEVER make excuses. If something didn’t get done, it’s my fault. If something didn’t work, I start over. Excuses are what make our world weak.

If you are to succeed in this world, in whatever you decide to do, you need to eliminate excuses all together.

Your actions won’t always go as planned, but you will learn from your mistakes and continue to move forward.  Because when your actions do go as planned, your commitment to success only increases with that victory, no matter how small or large.

Much of my desire to succeed in this world stretches beyond the fold of my explanation in a blog post.  Some day I will take the time to share it all with you, maybe in a book or something.  (Isn’t that an idea!)

What I can tell you is that in 21 months since starting this journey I’ve come to plenty of truths.  But I’ve also realized you too can succeed and build it your way.

The way I run my business will always have an edge to it. It’s what made me who I am today.

When I worked for the man I couldn’t be who I really am and was once told “to portray myself as who wanted to be, not who you are.”

WTF are you serious? That person is lucky they didn’t say that to me today because they might have been put in a rear naked choke!

It’s the same reason that a person I continue to lean on and admire, my business coach Pat Rigsby, has gone on record to tell others “don’t try to be the English Brothers.”

And he couldn’t be more correct.

Be WHO YOU ARE and DO WHAT WORKS FOR YOU!

My bro, Robert and I do things our way. Sure we find what works and stick to it. What we don’t do is offer things watered down or half ass.

Our clients know this, they see it, they understand it, know what we expect from them and they perform.

There’s too many “wannabes” and “copycats” in my industry. People who want to be famous, want to do what this guy has done, who want the easy start, they want to become “an expert” without ever having worked with a client.

Hell some of them call themselves “experts” because they know they “science” yet never have worked in their own laboratory to create real world results.

That’s why this industry is flooded with shitty programs for sale all over the internet.

Gain 10 lbs of muscle in 4 weeks, Lose 21 pounds in 21 days, Get Six pack abs without dieting.

Hell, I don’t even know if those are programs for sale, but you understand where I am going with this?

If you want to become a success then do what others won’t.

Start training those who you want to work with, even if the money isn’t there yet.

You want to work with athletes? So start by offering your services for free and recruit a female team to train. Talk to the parents.

After all every strength coach wants to work with the football team. So be different. And parents are the decision makers in these child’s lives.

Looking to start a boot camp? Then do it! What are you waiting for? The perfect facility?

Seriously? I started in a 400 square foot dance studio back room and karate studio inside an energy company’s building!

With 15 people paying me!

And NOT ONE boot camps with more than 8 people.

Want to lose 10 pounds? Then start by exercising and cut the shit out of your life!

Want to compete in a bodybuilding or figure competition. Then start tomorrow. If you don’t know what to do seek out those who can help you.

Look you can continue to make excuses for why you haven’t done it or you can go out and become the person who made it happen.

What are you waiting for?

Work Hard, Train Hard, Live Better,

Tyler

PS – A special thanks to my client and good buddy Joe Csida for sharing this video with me today!

Posted in Blog, fitness industry by tyler | 8 Comments

Sep. 8, 2010

2 comments

Our Failing Society

It’s amazing to me when I look back and think of all the people who doubted my “idea.”

I mean hell, I was 26, unhappy, overworked, burnt out and had lost my way.

People would ask me “well what if you fail?”

Fail?

Our Failing Society

I can remember negotiating my current location with my landlord about moving into a 2600 square foot facility, with no past business experience.  He had plenty of doubts, which is understandable in his situation.

Yet, he used those same words that our society has seemed to embrace.

My father was standing directly next to me when he said, “Well, what if you fail?”

Before staring at him with a confused look on my face, I can still hear my voice utter my response.

“You will never use the words, “Tyler English” and “Fail” in the same sentence ever again.”

You see at the time, he, like so many others didn’t know me for who I truly am.

Failure wasn’t an option. Failure still isn’t an option. Failure will never be an option.

In our society today too many people are afraid of change, afraid of commitment and afraid to find success. We have become too attached and ok with being comfortable that we have forgotten what it takes to work for something. We have forgotten that any true goal be it personally or professionally takes a good amount of hard work.

We seem to overlook that achieving something you want so desperately WILL NOT happen without the proper mindset.

I remember reading a newsletter by my good buddy Zach Even-esh and he was talking about the “Pussification of America.” Man, Z couldn’t have more on point.

As a society we have become straight up weak-minded!

jedi mind tricks boobs demotivational poster 12623065082 300x258 Our Failing Society

We are afraid of stepping out of our little wonderful world, out of our familiar surroundings and out of the “comfort zone” we have morphed into.

See that’s the difference between the clients I see on a day-to-day basis and those of who use another means of physical fitness.

My clients have discovered what hard work truly is.

What it means to step out of familiar surroundings.

What “getting out of your comfort zone” actually entails.

Our Failing Society

There were days I was afraid to make a commitment, afraid to take a chance and afraid to move out of my “comfort zone.”

Those days are LONG gone!

Today, if I see something that I know will only make me better, my clients better, or my business better; it’s a no brainer, I go for it!

I continue to invest in my business, invest in my health, invest in my knowledge and will continue to seek out ways to get better. These commitments have become a part of my life.

For me, life will not pass me by having lived with regrets.

My “comfort zone” doesn’t exist anymore.  The problem in our society is we settle for being average.

Who the hell wants to be average?

Do you? Or do you want to leave your mark?

Our Failing Society

I’ve become ruthless in everything I do.

For that reason right there, many of my colleagues, clients, family and friends respect the decisions I make.

But the same way I have earned the respect of so many, I will continue to lose touch with others.

Society will always have them. Those who question and doubt. Those who don’t understand why I do what I do, others that see something wrong with it and a better part of a society who just will never understand it.

For me, that’s not my concern.

For me, my focus, is finding the next opportunity to allow me to leave a lasting mark on a society that is too scared to leave their lasting footprint.

Work Hard, Train Hard, Live Better,

TE

Posted in Blog, fitness industry by tyler | 2 Comments

Sep. 6, 2010

7 comments

A Little Sacrifice

While the rest of America spends the day “indulging” I spent the better part of my morning finalizing new offerings for the clients of Tyler English Fitness and eating my perfectly calculated macronutrients meals.

I know pretty boring in most people’s eyes, yet for me, it signifies just how far I’ve come.

You see, unlike the majority of the population, I train for something and consistently work towards something. You can call it what you want, but the world of physique enhancement i.e. Bodybuilding, takes a unique individual.  Being a successful Fitness Professional, in an industry full of wannabes, takes even greater commitment.

Everyday I encounter questions from personal trainers desperate to be a successful boot camp owner and aspiring bodybuilders, figure competitors and the average fitness enthusiast who just wants to look like one.

My question to all of you out there that fit into that classification is:

Do you really know what it takes?

It’s not like Bodybuilding is my full-time job. It’s just a hobby that I tend to be really good at.

My full-time job you ask?

Well, I don’t really have a job, as I fired my boss as what now what feels like ages ago and started my journey as a business owner, fitness professional and entrepreneur some 21 months ago with $500, a plan and a dream.

Sometimes I will tell you however it can feel like I have 2 full-time jobs.

Bodybuilding in it’s own shape and form can be treated like full-time job and running a rapidly growing fitness business takes a lot of time and energy.

I’m often asked: How do you do it all?

In a word.

Dedication.

A Little Sacrifice

I don’t half ass anything I do and if I do something I do it 110%, 100mph, with all my heart and soul.

Has this required a good amount of sacrifice?

Absolutely.

Has it cause me to sacrifice the “other things” guys in their later 20’s are doing?

Sure, if that’s what they want to be doing. But my old definition of a good time isn’t what I consider a good time today.

You can say I have grown up, matured or maybe I got bored with it all.

The way I live my life now I am constantly accepting exciting opportunities and new challenges. Each of these opportunities and challenges requires a new amount of hard work and dedication.

In what has seemed like a very fast 2 years I have expanded my personal network beyond my own belief. Become friends with some of the industry’s brightest minds while becoming recognized as a respected fitness professional, successful business owner among these same peers for being “real” and practicing the art that I teach daily.

IMG 65521 1023x739 A Little Sacrifice

If you told me two years ago that I could pick up the phone and call “The Underground Strength Coach” Zach Even-Esh, to ask him for advice, or that I would have almost weekly conversations with Pat Rigsby because he was going to be my business coach, or that Jason Ferruggia and I would become friends, or I would visit Louie Simmons at Westside Barbell because my good buddy and fellow Mastermind member A.J. Roberts trains there, I would have laughed at the thought.

A Little Sacrifice

A Little Sacrifice

LouieSimmons A Little Sacrifice

Rob and I at Westside Barbell with Louie Simmons

Let’s not forget that at least 3 times per year I travel down to Louisville, Kentucky where I just so happened to be surrounded by a Mastermind Group full of the brightest minds in our industry. Many of which have become like a second family to my brother Robert and I.

That’s an abbreviated list of the “who’s who” in the Fitness Industry that I am humbled to call “my network” and more importantly, my friends.

Before 2008, I was a partying 20 something, who had a job as personal trainer, who was an amateur bodybuilder and went where the wind blew him.

Since 2009, I’ve grown to be a Fitness Professional, Entrepreneur and Professional Bodybuilder who knows EXACTLY what he wants out of life.

With that comes dedication, commitment, drive, hard work and plenty of sacrifice.

So ask yourself this.

When the rest of the world is following. Will you lead?

Work Hard, Train Hard, Live Better,

TE

Posted in Blog, bodybuilding, fitness industry by tyler | 7 Comments

Jul. 15, 2010

5 comments

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

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.

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

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!

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

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.

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

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

Building a Sexy Physique with INBF Figure, Fit Body and Bodybuilder: Gina Stone 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 icon smile Building a Sexy Physique with INBF Figure, Fit Body and Bodybuilder: Gina Stone – 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? Building a Sexy Physique with INBF Figure, Fit Body and Bodybuilder: Gina Stone

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)

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

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.

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

Posted in Blog, bodybuilding, Fat Loss, Muscle Building, WNBF by tyler | 5 Comments

Jul. 5, 2010

3 comments

27 Ways to Not Look Like a Slob

Yes, it’s July 5th Summer 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!

italy 300x203 27 Ways to Not Look Like a Slob

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.

high fat diet makes you stupid and lazy 300x198 27 Ways to Not Look Like a Slob

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.”

exerciseyourdoingitwrong 27 Ways to Not Look Like a Slob

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.

27 Ways to Not Look Like a Slob

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?

27 Ways to Not Look Like a Slob

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,

TE

Posted in Blog, Fat Loss, fitness industry, Interval Training by tyler | 3 Comments

Jun. 28, 2010

8 comments

The Reinvention

It’s crazy to think that a little over 6 months ago, I was in the hospital having emergency surgery for appendicitis.

It was the early afternoon of January 3rd, 2010 I started to experience ridiculous pains in my lower abdominal region. I figured it was just from watching my boy Wes Welker tear his ACL and MCL, during the Patriots final regular season against the Houston Texans. After all, I am super passionate about my Boston sports teams, my boxer’s name is Bruschi, and seeing that in the final game of the season, didn’t help!

As the day continued, the pain didn’t subside. I couldn’t move from the sofa and it didn’t get any better Monday, which just so happened, was the start of the first phase of Farmington Valley Fitness Boot Camp in the New Year.

I didn’t however ask my brother, Robert, to cover the morning sessions. No my stubborn ass decided to battle through a restless night’s sleep that accumulated all of 90 minutes!

So that next morning I battled through and taught our 6am and 7am sessions with increasingly pulsating pains in my lower abdomen. Following the 7am class I called my brother and told him he needed to come in to the gym because my pain was getting out of control.

He and I co-taught our 9:30am boot camp and then headed over to my place to watch the first part of NBC Connecticut’s 2-part feature on Farmington Valley Fitness Boot Camp.

After watching the feature at my place, Robert (Rob to all of you) wanted to know if I was going to be ok, again I said “I am fine, it’s just indigestion or some shit.”

Well, only a half-hour after he left I couldn’t stand up straight. I was doubled over in pain. After calling some of those people in my surrounding network for advice, my mother, my assistant and my brother, I loaded up Bruschi in my Jeep and drove myself to Med Help.

The diagnosis? They didn’t know… but feared the worse. To quote the Doctor, “If I told you that you needed to go to the hospital immediately which hospital would you go to?”

So? WTF? Am I going to die?

He “feared” it could be appendicitis and my appendix may “burst.” I immediately drove to the emergency room and called my Bro to tell him what the hell was going on.  After all, my dog was with me and I didn’t want the little guy to be stuck in my Jeep forever. So Robert came and picked him up and I sat in the waiting room in ridiculous pain and was able to watch our feature once again on NBC Connecticut.

After a fun 3-hour wait in the Emergency Room (good thing my appendix didn’t burst), I was admitted. After a series of tests, one in which required the doctor to push on the area in pain but required my abdomen to be relaxed. So the Doctor said to me with his Indian accent, “can you bend your knees, your abs are too firm,” which made me laugh. he told me I needed emergency surgery to remove my appendix.

So after a long day of increasing pain I went into surgery after 11pm with a group of female nurses surround me icon wink The Reinvention and woke up in serious pain early Tuesday morning with my female nurses gone and to my disappointment some dude as my nurse.

The Reinvention

I was quite pleased when I was sent home later on Tuesday afternoon (after of watching the 2nd part of our feature, our Grocery Store Tour on NBC Connecticut).

The next week was absolute hell. Not being able to sit up, upset stomach, my appetite went to shit, I was in constant pain. The gave me pain meds, but if you know anything about me you know I refuse to depend on that shit as I view it as poison. I took my meds for 2 days and refused to continue loading my body with that pharmaceutical bullshit.

I had dropped down to 172 pounds! Hell, I compete at 175 and walk around at 185. The surgery had caused me to loose over 10 pounds in only 10 days. It only got worse after my visit to see my surgeon.

The Reinvention

He told me that I could not lift anything over 5 pounds for the next 6 weeks! No weight barring movements what so ever, even bodyweight exercises for fear of abdominal stress and the possibility for a hernia.

I thought well there goes this year of Professional Bodybuilding competition, no working out, no teaching boot camp, man this SUCKS!

The next month and a half were by far some of the worst weeks of my life. I ate like shit, slept like shit, and now that I think back on it was definitely suffering from some levels of depression.

I struggled with no teaching, not eating right, lost focus on some parts of my business and my own well-being. Even after returning back to teaching boot camps, my mindset wasn’t the same. Not having the ability to lift heavy iron, drip sweat from intense workouts, and feel the euphoric aftermath of a brutal strength training session was draining on me.

After 2 weeks I returned back to my doctor, he told me exactly what I didn’t want to hear. I had to wait 4 more weeks.

But the stubborn Italian got the best of me. I tried to get back in the gym only 3 weeks later by performing an Upper Body Push Workout at our gym. Well, I couldn’t vertical press 115 pounds, I could horizontal press worth shit and even got stuck attempting to rep 185 on close-grip bench (normally a warm-up weight for me). My bro had to pull it off me and tell me to “just take it easy.” Not so “easy” for me. I was completely frustrated.

I worked hard over the next month to put the weight back on I had lost. I felt the worst I had every felt in my off-season. I had serious doubts to whether I would compete in June, a goal I had set for myself before the New Year.

After 6 weeks of moderate training I knew I needed to change everything. I needed to go back to the drawing board. I made a promise to reinvent myself, my training, my diet, my recovery, and my work habits.

The re-launching of this blog was a major step in that direction.  So here I am reinvented and reinvigorated as a Fitness Professional, Business Owner, Fat Loss and Muscle Building Expert and Professional Natural Bodybuilder.

On June 5th I took home 5th place in the Heavier of two Pro Divisions in the WNBF Pro American in Marlborough, Massachusetts. I came in my best ever against a group that included many “true heavyweights” and I held my ground as a true middleweight and the youngest in my division. I had the best combination I have every put together of  symmetry, size, muscularity and conditioning. This is only the start. I have 2 more competitions over the next year where I plan on turning more heads.

BeforePic The Reinvention

10 Weeks Out at 189

DSC 11681 1024x687 The Reinvention

10 Weeks Later at 176 on stage at the WNBF Pro American

Unlike some “so-called experts” in our industry, I am who I am because I practice what I preach, work in the trenches day in and day out, and have submerged myself into being the best at what I do.

This blog is my way of sharing it all with you.

Thanks for reading the first of many more to come.

(Sorry for the long post, future posts will not be so winded!)

Work Hard, Train Hard, Live Better,

TE

Posted in Blog, bodybuilding, fitness industry, Muscle Building, WNBF by tyler | 8 Comments

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