Jim Stoppani, PhD

Q: What can I do to give my triceps that “horseshoe” look?

A: Choosing exercises that hit all three heads of the triceps (long, lateral and medial heads) is critical for building balanced triceps. The lateral head, however, makes up the bulk of the horseshoe and adds width to your arms when viewed from the front. So if you’re after horseshoe tri’s (and bigger guns in general), put the lateral head front and center in your arm routine.

Pushdowns are great for targeting the lateral head, but many guys push with the shoulders and chest rather than extending the elbows by squeezing the tri’s, defeating the purpose of an isolation exercise. To avoid incorporating other muscles, try the cross-body triceps extension. Stand perpendicular to a cable station with the pulley set at roughly head level and grasp a rope attachment in your outside hand. Lift your arm to a 45-degree angle to your torso, keeping your hand in front of your chest. With your upper arm stationary, extend your arm out to the side, then squeeze your triceps hard before returning to the start. This variation takes the shoulders and pecs completely out of the equation and isolates the triceps lateral head.

Another great benefit of this move is the angle allows you to hit different muscle fibers than you do in standard pushdowns. And the more muscle you stimulate, the more mass you’ll pack on and carved out your tri’s will be. Try incorporating the cross-body triceps extension into a workout like the one below for a well-rounded, size-building arm regimen.

Jim Stoppani, PhD

FemaleMuscle Talk 800-222-3539 (FLEX) Ext. 222

1. What opportunities has bodybuilding opened up for you?

Although I have just recently started competing in bodybuilding, I have been an athlete my whole life, weight training for various sports. Bodybuilding has opened the doors of athletic opportunity for me in gaining a volleyball scholarship at the age of 17. I had started weight training since I was about 14 years old. I also won some Armwrestling championships in PA, and this is how I met the creator of the American Gladiators, Dann Carr back in 1987. He told me he wanted to see me become an American Gladiator. My big dream came true, ten years later, in 1997 when I was called to play as “Apache” on the live show in Orlando, Florida. I also did some wrestling, Muay Thai (kickboxing), sportclimbing, powerlifting, and obstacle course races–all of which I obtained degrees of proficiency in and set records. I have also had the opportunity to be featured on bodybuilding websites and magazines, and have become more recognizable in the fitness industry. My most recent feature is in Ironman Magazine—an 8-page layout. I was thrilled! This has always been one of my big dreams. Competing has definitely allowed me to pursue bodybuilding as a second career, with opportunities to interact with my fans and travel.

FemaleMuscle Talk 800-222-3539 (FLEX) Ext. 222

2. When you compete, do you always think you can win first place?

No matter what I compete in, I always do my best. My parents raised me with good values, to always put in a 100% effort, and be a good sport. So no matter where I place in a show, I consider myself a winner. I know on some days I may win, and other days I may just place. I know what it’s like to be on both sides as an athlete, and I think it’s just as graceful to take second place and congratulate the winner. I think being patient is very important, and to know when to capture opportunities.

3. Please tell us a little about the competitions in which you placed the highest

I won the Mid-USA Bodybuilding Championships in July, 2003 and the New Mexico State BB Championships as a Heavyweight. I weighed 170, I came down from a very solid, strong off-season weight of 185. These were my first true bodybuilding shows in the United States. I had previously competed in the National Amateur Bodybuilding Association as a Figure competitor, which is very big in Europe. The women that come into these shows are pretty much normal girls with not much muscular development, that go on extreme diets. They get shredded to the bone, and many looking like skinned cats. I have no desire to look like that, so I was encouraged by Bill Dobbins to compete in the NPC. I figured, it’s easier for me to gain muscle than to try to “fit” into a category of Figure either in NABBA or NPC, so I decided to begin competing in bodybuilding this past year, 2003. I know I have not disappointed, and muscle certainly becomes me. It was good to win my first show in my hometown of Albuquerque, New Mexico. I totally loved being on stage and capturing the moment of all the hard work and dedication. I posed to a piece from Conan, a very classical piece. I nailed every pose very nicely, and did not skip a beat. I have used this song before when I competed in NABBA Figure, but I pulled it off so much better as a bodybuilder, and it felt so much more comfortable.

5. Share with us your typical weekly training schedule and routines

It is pretty much the same year round, with some adjustments at precompetition time. I try to periodize my routines between power partial movements and traditional movements. On Mondays and Thursdays I will employ a routine of power partial movements, which were popularized by Cisco and Little. You read a lot about Little’s training theories nowadays in the musclemags. As an athlete and bodybuilder, I feel they work. I was able to put on some size in between my national qualifier in July and the Nationals in Miami. I had to thicken up my traps and abs to stand on stage at the national level, and I felt I did increase the quality of my physique by a net increase of 5 pounds, and I was in better condition. I will also do on my off days from the partials a full body routine that is higher rep. This technique was employed by the old time bodybuilders, such as Arnold and those guys. Legs get trained on two separate days, utilizing giant sets of squats, hacks, leg presses, lunges, extensions, curls, stiff legged deadlifts, and lying/standing leg curls. Sometimes, if I am really tired, I will split the leg in two days, concentrating on quads one day, hams on the other. I like it that way, because I think a fbb can never have too hard of an ass, and it gets extra conditioning that way. I think genetics have a lot to do with the shape of your ass, too! But we can all improve on the quality. I will also do some stairclimber (the ones that revolve) so of course, I can squeeze my big rump, and maybe the treadmill on a steep incline. (Now I know why all the stairclimbers in my gym are always “up front”!)

6. What first got you interested in bodybuilding?

My volleyball coach took us to the gym at the Cleveland Coliseum where the Cleveland Cavaliers played basketball, and he took us through the Nautilus circuit. This was back in 1982. I saw all the posters of the Nautilus models and Rachel McLish was very populuar during that time. I vowed that one day I would look like that. I continued to study the movements, and then progressed into free weights.

7. How long have you been bodybuilding?
Competitively for only two years, but weight training for the past 22 years.

FemaleMuscle Talk 800-222-3539 (FLEX) Ext. 222

8. How has our sport changed your life?

It has empowered me. I have learned how to change myself for the better, making incremental improvements. I look at all the top pro fbbs out there, and know that they had to start somewhere, too. It has changed me in a positive way, as I have many people look up to me and admire what I do. I have not had any negative feedback from anyone, and my friends and family are very proud of me. I think if one pursues bodybuilding for the right reasons, and forget the ego and selfish side of the sport (although that’s different at contest time!) I think women can gain a lot of power from being a bodybuilder. It’s about independence and strength in more than just a physical way, but also in an emotional way. I think the whole bodybuilding lifestyle is very “Zen” like if you allow it to be. It can also be very evil if you take the wrong paths, just like anything in life.

9. Where are you living and training now?

I live in Albuquerque, NM, and train at 4th Street Golds here in Albuquerque. They have sponsored my membership and always support me. I also like to train at different gyms locally just to meet new people and work on different equipment, so I don’t get stale. We are very lucky to have so many high-quality gyms here in Albuquerque. It’s a very easy city to live in, get great food, and lots of sunshine, which makes me happy. I’m always motivated to train here because we have great weather all the time, which affects my moods and disposition.

10. Tell us about your gym, is it a small local place or a chain……do you have a trainer?

The Golds’ I train at is also the one owned by the same people that have owned gyms in Hawaii. It is very small and set up “hardcore” unlike some of the other local chains, where everything is so far apart and there are tons of people. The owners buy the best equipment. I do not have a trainer, but sometimes I will take on a partner to help me with my partials. I train mostly by myself. As I progress into the national and pro ranks, I think I would like to have someone help push me to the next level. Also, it’s nice to have someone keeping me honest, and it’s fun training with a partner.

11. How do people outside of the gym react when they see you?

They love the way I look, and are shocked that a woman can have so much muscle and still look very feminine. I have gotten this from both sexes. I attribute this to my good genetics, American Indian. Most women say stuff like, I don’t want to get “as big as you, but want to be more toned”. It’s funny; most fbbs probably hear this. Men usually react mixed, as they are not sure if they are more attracted to me for my femininity, or intimidated by the muscle and my raw strength. This usually sends mixed emotions. Generally, they will either approach me or run the other way! So, I give credit to the ones that come up and at least say, “Hi, you have great physique!” A few, but very few close-minded people have said mean things or said that I am “too big”. But, regardless of the reaction good or bad, I like the attention, because I got a reaction nonetheless. It makes the effort worthwhile that I am noticed. Not that I crave the attention, but as a physique artist, I expect some sort of reaction!

12. Are there many bodybuilders living in your area?

Unfortunately, no. There is one pro male bb, but no females. I know all of them, but we are all spread out in the city, and on different schedules. There are a couple fbbs that made it to the national level, but they are very busy with personal training. So, I find it to be a very lonely endeavor being a fbb in Albuquerque, NM. It’s like a fish being out of water in a sense, because there are so few of us. But, on the other hand, it’s nice in the sense that I am an anomaly in this population. If I want to flock with other birds like me, I just hop on a plane to Venice, CA. And of course, go to all the big shows like the Nationals, Olympia and the Arnold.

13. Do you supplement your income with work outside of bodybuilding?

I work a full-time job for the government in Human Resources. I have my Master’s of Science in Human Resources Management, and working on my doctorate in Educational Leadership. I would like to one day focus on my craft of bodybuilding and translate that into something that can be my primary vocation.

FemaleMuscle Talk 800-222-3539 (FLEX) Ext. 222

14. What do your friends and family think of your serious dedication to the sport?

At first, when I was a young girl of 15 years old, I used to train at this hardcore bodybuilding gym in Streetsboro, OH, called Bodybuilders Unlimited. My parents hated it, because they feared I would get too masculine. They actually discouraged me, but I loved the feel of the iron, and the rawness of the gym. But, there was no stopping me! And not to mention how quickly my body responded and how it made me a better volleyball player and track & field athlete. My friends thought I was bit strange for wanting to always pump iron. My friends and family now accept that it’s not just something I “do”, but my lifestyle and I am dedicated to clean, healthy living. I have long advocated that bodybuilding is the ultimate elixir of youth, and there is a lot of research to back this up!

“I constantly grappled with the selfishness of extreme fitness juxtaposed with the selflessness of new motherhood, and the world had a lot to say about it.”

Imagine this: You are standing under bright show lights on a stage in front of a few hundred people. You have no clothes on, except for a tiny, sparkly, $400 bikini that’s been glued to your chest and butt. You are orange and pungent with spray tan, which you got after standing fully naked in front of a stranger with a paint gun who asked you to spread your glutes to make sure the tan gets in all of your crevices. You will walk to the center of the stage in 4-inch heels to be judged by a panel of five people who will look for any jiggle of fat, any pock of cellulite, any unsymmetrical or underdeveloped muscle to determine your ranking among others. Most people around you are rooting against you.

Does this sound like your worst nightmare?

For me, it’s excitement, focus and a wild rush. It’s where I thrive. 

I’ve been in the fitness industry for almost 10 years now, the back half of which being what I consider extreme fitness, a world of the relentless pursuit to grow larger muscles and shrink any remaining deposits of fat that have dared to stick around. It’s grueling. It’s sweaty, exhausting, time-consuming and expensive.

Your body hurts and your mind plays tricks on you, turning every glance in a mirror into an all-out dissection of any physical imperfection. Your muscles get big and your ego gets bigger. You can walk through a crowd and think I am the leanest, strongest, most muscular person here and then get home to look in your mirror and think I am a shrimp, I am pathetic, I don’t stand a chance. It’s physical and psychological warfare with yourself. I love it. 

Prepping for a bodybuilding competition involves excruciating diet manipulation, rigorous amounts of cardio and long hours in the weight room. At my most intense, I’ve spent nearly three hours a day lifting weights and doing cardio. I’ve eaten the same meal of chicken, cucumbers and vinegar twice a day every day for weeks on end. I’ve packed pathetic Pyrex bowls of bland, macronutrient balanced meals to parties and dinners where I looked away from the mac and cheese and desserts and bit into another cold piece of chicken.

[Extreme fitness is]… grueling. It’s sweaty, exhausting, time consuming, and expensive. Your body hurts and your mind plays tricks on you, turning every glance in a mirror into an all out dissection of any physical imperfection.

So much of competitive bodybuilding is the focus on the physical body while keeping the reins tight on the mental self. I stand in the shower thinking about my deadlift form and fall asleep practicing my stage posing routine in my head: “Ladies, turn to face the rear. Ladies turn to face the front,” flex the back, pop the glutes, draw in that core, again and again and again until you cannot get it wrong. It is all-consuming.

I was in the midst of this competition training when I found out I was pregnant. As you may guess, pregnancy and competitive bodybuilding do not go together, so I gave up on my dream of competing temporarily. I lifted weights all throughout my pregnancy, my baby bump protruding from under my T-shirts as I repped out pull-ups or strained under a barbell. I looked ridiculous waddling around the weight room, trying to maintain any shred of muscle or strength that I could as my belly got bigger and bigger. I had a horrific home birth, and I give full credit to my pregnancy exercise and stamina for bringing me through it. 

Then I settled into mom life. I lost my baby weight quickly and slowly eased back into exercise. Suddenly, standing on stage seemed on the horizon again. I got back in contact with my coach, and we developed a plan. There was just one problem: I was breastfeeding and I had no intention of giving it up.

Extreme fitness and breastfeeding rarely ever play in the same arena. They are inherently counter-intuitive. One assumes hardness, aggression and a controlled wasting away. The other cultivates images of vitality, warmth, nurturing and womanly suppleness.

Many women lose their delicate milk supply if they have a drop in body fat. I was planning an almost total loss in body fat. I was planning hours of pounding weights and pavement, as well as tight calorie control. It is a nearly impossible feat to cause your body fat to plummet into non-existence and keep a milk supply, but I was determined to make it happen. 

I was not shy about telling people I was a breastfeeding bodybuilder. On the day I first competed post-baby, I told a crowd of women backstage that I was still breastfeeding, and a hush fell over them as they turned to look at me with their overly tanned and stunned, disbelieving faces.

I kind of enjoyed the uncomfortable beat that I almost always got after dropping this fact. Inevitably, I would get one of three responses. There were the “way to go mama!” girl-power people who thought it was crazy but kick-ass. There were the “Oh, you’re still breastfeeding people,” who probably didn’t approve of breastfeeding in the first place, and certainly not nursing a 10-month-old. And then there were the slightly (or more than slightly) appalled “is that even healthy?” people. 

This last response bothered me because, honestly, it’s a good question. Is it healthy? Is it fair to expect that my body will still produce a substance from the chicken and spinach I am providing it that will feed my ever-developing and growing infant child? Is it fair to pursue a goal born of my own vanity at the possible expense of my baby girl? Is it worth it? If my milk dries up because I have failed to maintain the bodily balance needed for successful nursing on purpose, have I failed as her mother? What kind of mother risks nourishing her child for the opportunity to prance around mostly naked on stage and win a cheap trophy? What kind of mother takes so much time for herself that she can log hours in the gym ― enough time to build a hardened, muscular physique ― when most moms don’t get enough “me” time to take a shower? Are breastfeeding and extreme fitness simply so incompatible as to be impossible to exist together? And, ultimately, am I doing something wrong? 

If you ask a doctor about breastfeeding and bodybuilding, they will most likely tell you it is a bad idea. Most medical professionals frown on bodybuilding in and of itself. It is, after all, a controlled starvation. It is a kind of disordered eating with an end goal of winning a trophy. It is a strange and often misunderstood world.

Subscribe to the Her Stories email.Women challenging the status quo around the world.

There are responsible ways to go about achieving such extreme results, and I pride myself on being as healthy as I can be in my most unhealthy state. The fact of the matter, however, is that when you are working to achieve a “stage leanness” with little-to-no body fat, you are depriving your body of things it needs. You are sometimes lacking in vitamins and nutrients, and you are utterly devoid of fuel.

Breastfeeding thrives on fuel. Breastfeeding is best when you have a caloric reserve to work from. Ultimately, your baby is eating what you are eating, and when your diet is vinegar and chicken, it means that your breast milk reflects that. Your body will prioritize feeding your child and create the most nutrient-dense milk possible, but it can only do so much.

At the height of my competing, my daughter was still primarily breastfeeding for sustenance. I am trained in nutrition, and I knew that I could be depriving her if I wasn’t careful to make sure I was eating in a way that served both her growing body and my fitness goals.

Throughout my prep for competition, fat was my main focus. I ate a high-fat, high-protein, nutrient-heavy diet (including chicken, turkey and lean red meats, eggs in their whole form, full-fat dairy, sweet potatoes, large quantities of green vegetables, green smoothies and occasional protein shakes) and monitored my milk supply closely along with my coach. He kept detailed tabs on my nursing and made sure that, even up to the day before the competition, I was eating an abundance of fats. I certainly never anticipated that I would have a man asking me, “And how is your milk?” at least twice a week, but I did, and I was thankful.

I couldn’t take any of the usual supplements I would normally take other than creatine due to possible crossover into my breast milk. I certainly didn’t take any drugs or physique enhancers, and I fully avoided the diuretics so common in regimes leading up to competitions. Often, competitors will deplete themselves of water in order to come in hardened on stage. When you’re still breastfeeding an infant, being dehydrated is simply not an option.

I also knew that the chemicals from the spray tan shouldn’t be consumed, especially by a baby, so I made sure to cover any body parts that might come in contact with her mouth before getting the tan. My skin looked wild, but it kept her from ingesting anything nasty or potentially harmful.

I was, in a sense, making the task of becoming ready to step on stage as hard as possible for myself for the sake of my baby. I had no advantages. I had no shortcuts. I was trying to find that delicate balance between nourishing my body so I could nourish my baby’s body and depleting my body without depleting hers. 

I constantly grappled with the selfishness of extreme fitness juxtaposed with the selflessness of new motherhood. Shouldn’t I be feeling that evolutionary shift that removes any inward focus and forces me to see only my child, I wondered.

In the end I came to two conclusions that have followed me into parenting a toddler and beyond:

1. I will do what is in the best interest of my child and do whatever it takes for that cause, but…
2. In order to stay true to my own needs and thus be a more physically and emotionally available mom, I will prioritize myself and my time regarding my bodybuilding. 

I saw too many moms getting lost in the potential monotony of motherhood and whittling away themselves as human beings. They lost themselves for their children, and while there may be something admirable about that, I felt that without a compass of self I would harbor a feeling of resentment toward this little person who took the me out of me. 

Fitness is me. It is as inherent to me as breathing or laughing. If I lose it, I have lost myself. Without me being the best version of myself, my child will not thrive. In order to pour into my daughter, I must first be filled myself. Fitness fills me. I will do the dishes, I will change the diapers, I will read the silly train book at least 12 times a day and I will pursue my bodybuilding goals. 

With all of these things in mind, I posted the photo at the top of this essay to my Instagram account. In the photo I am sitting on stone steps outside of the competition venue in which I just won first place in both of my entered categories. I am spray-tan orange, wearing a rhinestone-encrusted purple bikini, holding up two ridiculous trophy swords, with my daughter in my lap, latched on and nursing away. My hair is bleached blonde and wild and I am beaming with accomplishment.

I am entrusted with the wellbeing of my child, and I will always do what is best for her. I did something that almost no one has done. I did it healthfully. I did it responsibly. I did it in a way that served both my child and me, as a human, as a woman, and as a mother.

For a few hours, my normal quantity of likes from friends and family trickled in. Then, like a faucet opening, hundreds of strangers were flooding my page with comments and likes. The overwhelming majority of these were positive. Women from all over the world were supportive, impressed and pro-breastfeeding. There are, however, always those who disapprove.

As a mom, disapproval is even more gnawing. It makes you reevaluate every tiny decision, second-guess every sound conclusion you’ve come to. Some members of my family were confused and put off by my feat. Women messaged me to tell me they were shocked by the risk I had taken with my child’s health, that they would never do the same, that they were creeped out. Even some in my own bodybuilding community saw what I had accomplished as weird and unhealthy. Even they, the niche of the niche, thought I had done something too out of the box.

The decision to undertake extreme fitness and breastfeeding was no one else’s decision to make but mine and the outcome of it ― good or bad ― falls squarely on my shoulders alone. I am entrusted with the wellbeing of my child, and I will always do what is best for her. I did something that almost no one has done. I did it healthfully. I did it responsibly. I did it in a way that served both my child and me, as a human, as a woman and as a mother.

The female body is amazing. I breastfed a baby all the way through contest prep, through all the cardio and through all the calorie cuts. We never had even a slight decrease in milk supply, or any hint of a lack of nutrition for her. I smiled on stage as I accepted my first-place trophies and grabbed my daughter from the audience to nurse her then and there. It was a triumph for both of my goals, both of my loves in life: this capable, chiseled, muscular body, and my sweet, gentle, baby girl. 

Jordan Musser is a fitness competitor, breastfeeding advocate, personal trainer and nutrition coach from Williamsport, Pennsylvania. She spent six years in the U.S. Air Force and now focuses on her growing family and postpartum fitness program, Badass Mothers. For more from her, visit thebadassmothers.com and check her out on Instagram. 

I’ve always been an active girl who has been busy with one or another sport. Before it was riding as a first priority, but there was also some hockey and vollybollträning at leisure. As a person I am positive, caring and happy and see most often a solution to everything. Has always been a person who does not give me before I have done it even has begun. When I am not working so it is training that is on the schedule. Sometimes wish that the days were longer so you had time for a little more. Fortunately, driving my kjäreste with the same, so we train a lot together and will thus see more of each other!:) If I would have some spare time, I think it eat a lot of fun to cook, go on film and be in the fresh air. I grew up in the forest environment, so that’s probably why I have become somewhat of an outdoorsman.

Click Here to View Gallery

Natasha Aughey really casts a spell over those fortunate enough to behold her. Is she a fairy creature in human form? Will she grant you wishes? Or, will she devour you in an instant? Naughty or Nice? Is she a geek? We were unable to ascertain any of these things. Though, from looking at EVERY one of her Instagram photos, we know one thing for certain: She is a huge fan of Hyrule Warriors Legends.

Her own words:

I played a lot of sports growing up, so I’ve always had a fit lifestyle, but it wasn’t until high school where I really got started into lifting weights. Even then it was a mix of doing cardio and some machines. I also started doing some fitness research and lifting with the guys. After seeing what being fit and healthy did for me physically and mentally, I was hooked. Training and eating healthy became part of who I am.

Ever Think of Quitting?

Valentine’s Day is a time to celebrate romance and love and kissy-face fealty. But the origins of this festival of candy and cupids are actually dark, bloody — and a bit muddled.

A drawing depicts the death of St. Valentine — one of them, anyway. The Romans executed two men by that name on Feb. 14 of different years in the 3rd century A.D.

Hulton Archive/Getty Images

Though no one has pinpointed the exact origin of the holiday, one good place to start is ancient Rome, where men hit on women by, well, hitting them.

Those Wild And Crazy Romans

From Feb. 13 to 15, the Romans celebrated the feast of Lupercalia. The men sacrificed a goat and a dog, then whipped women with the hides of the animals they had just slain.

The Roman romantics “were drunk. They were naked,” says Noel Lenski, a historian at the University of Colorado at Boulder. Young women would actually line up for the men to hit them, Lenski says. They believed this would make them fertile.

The brutal fete included a matchmaking lottery, in which young men drew the names of women from a jar. The couple would then be, um, coupled up for the duration of the festival — or longer, if the match was right.

The ancient Romans may also be responsible for the name of our modern day of love. Emperor Claudius II executed two men — both named Valentine — on Feb. 14 of different years in the 3rd century A.D. Their martyrdom was honored by the Catholic Church with the celebration of St. Valentine’s Day.

Later, Pope Gelasius I muddled things in the 5th century by combining St. Valentine’s Day with Lupercalia to expel the pagan rituals. But the festival was more of a theatrical interpretation of what it had once been. Lenski adds, “It was a little more of a drunken revel, but the Christians put clothes back on it. That didn’t stop it from being a day of fertility and love.”

Around the same time, the Normans celebrated Galatin’s Day. Galatin meant “lover of women.” That was likely confused with St. Valentine’s Day at some point, in part because they sound alike.

William Shakespeare helped romanticize Valentine’s Day in his work, and it gained popularity throughout Britain and the rest of Europe.

Perry-Castañeda Library, University of Texas

Shakespeare In Love

As the years went on, the holiday grew sweeter. Chaucer and Shakespeare romanticized it in their work, and it gained popularity throughout Britain and the rest of Europe. Handmade paper cards became the tokens-du-jour in the Middle Ages.

Eventually, the tradition made its way to the New World. The industrial revolution ushered in factory-made cards in the 19th century. And in 1913, Hallmark Cards of Kansas City, Mo., began mass producing valentines. February has not been the same since.

Today, the holiday is big business: According to market research firm IBIS World, Valentine’s Day sales reached $17.6 billion last year; this year’s sales are expected to total $18.6 billion.

But that commercialization has spoiled the day for many. Helen Fisher, a sociologist at Rutgers University, says we have only ourselves to blame.

“This isn’t a command performance,” she says. “If people didn’t want to buy Hallmark cards, they would not be bought, and Hallmark would go out of business.”

And so the celebration of Valentine’s Day goes on, in varied ways. Many will break the bank buying jewelry and flowers for their beloveds. Others will celebrate in a SAD (that’s Single Awareness Day) way, dining alone and binging on self-gifted chocolates. A few may even be spending this day the same way the early Romans did. But let’s not go there.

Article Source:  https://www.npr.org/2011/02/14/133693152/the-dark-origins-of-valentines-day

Top 10 Home Based Exercises for Burning Body Fat: BODYBUILDING and WEIGHT LOSS

Don’t feel like going to the gym? With these free fat burning workout videos, you don’t even need a gym membership – or even any equipment, for that matter.

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck for every moment that you spend on your workout. While it takes a lot of different kinds of training to reach well rounded fitness (strength training, cardio, stretching, etc) total body strength training and HIIT (high intensity interval training) are best for burning off body fat quickly. Apply this concept to the exercises that make up your routines and they become dynamic, fat burning workouts. Here are the best examples of workout videos that put this principle to work.

1. WALKING

This exercise is one of the nicest outdoor exercise that you can do with your friends. Walking really make you fit. Choose suitable sports shoes for walking which provides you comfort. When your are chosen walking for your cardio exercise brisk walk is the better option. If you do walking in the morning hours it will be more beneficial to you. To maintain a long term weight loss walking is the best exercise.

These above are some fantastic cardio workouts that you can do daily to get rid from your excess fat and also maintain your long term weight by toning your muscles.

Ernestine Shepherd, 81-years-old, is the Guinness Book of World Records’ as the oldest female bodybuilder. But, 30-years ago she was an overweight middle-aged woman who hated swimsuit shopping.

“I was too prissy to exercise,” she said. “I just didn’t want to have my hair messed up. Didn’t want my fingernails broken.”

She dropped the fear and decided her health was more important. She hit the gym and never looked back. She started off slow with simple aerobics and worked her way up to lifting serious weights. She had never thought about doing bodybuilding until a trainer at her gym suggested it. Once she began to see how her body was transforming and her muscles were growing, she dedicated herself to becoming the oldest fitness competitor and succeeded.

“Step 1
Sit facing the lat pulldown machine with your knees locked under the roller pads. Grip the pulldown bar with your hands slightly wider than shoulder-width apart and palms facing forward. Lean back slightly from the waist keeping your back straight. (Not sure how much weight to use?)

Step 2
Inhale and then exhale as you pull the bar down in front of your face until it reaches your upper chest.
Step 3
Inhale as you return to the starting position.” SOURCE

Instagram is full of models and athletes, uploading pictures of their gym progress. Today we celebrate those who have the best abs on the platform.

Female fitness models are some of the most inspirational athletes in the world. Not only do these amazing woman accomplish incredible things, but they bring fans along with them for the journey. Therefore, at every step of the way, these athletes give you a reason to try achieving your own goals. One of the best parts of these models on Instagram, is their incredible abs. So today we will be taking a look at the top 15 Instagram models that inspire us to work our midsections.

15. Andreia Brazier

Andreia Brazier is a fitness model, who has won many competitions. Therefore she is required to have some killer abs, which she certainly has. As made apparent with her Instagram, she keeps her midsection tight. It is this physique, which has led her to a massive following on social media.

14. Anita Herbert

As a competitor in the IFBB Pro Bikini division, Anita Herbert has to maintain the upmost physical condition. However, she still makes plenty of time for her Instagram, as well.

In fact, it is here that fans can gain a bit of insight into the workouts she completes to keep her figure, including her crazy abs. She used fitness to transform her life, and invites others to do the same.

13. Ana Cozar

One look at Ana Cozar’s Instagram, and it is clear how much time she spends training in the gym. Moreover, her six pack abs are further proof of this fact. On the other hand, when not training, she is competing as an IFBB Pro. Her life seems to revolve around fitness, and showing how anybody can have a body like hers if they work hard enough.

12. Anllela Sagra

Anllela Sagra is just as likely to post steamy pictures to her Instagram, as she is to be hitting the gym. Her entire physique is quite toned, including her abs. She began her time as just a typical model, before finding a love for fitness. Now she loves to help others achieve their fitness goals.

11. Kira Fitness

Also known as Kira Hamilton, Kira Fitness is many things. She is a dancer, and Instagram model, as well as a personal trainer. Additionally, she is the holder of one of the best set of abs you can find on the internet. Her love for fitness is evident with one look at her incredibly toned midsection.

10. Aspen Rae

One of the most interesting women in the world, Aspen Rae is not just a model on Instagram. She is also an IFBB Pro competitor, oh and a helicopter pilot too! Nevertheless, she does not let this busy schedule stop her from hitting the gym, as you can tell by her midsection. She certainly is quite the lady.

9. Valentina Lequeux

Valentina Lequex is an Instagram model, as well as a fitness coach. In addition to that, she has a six pack that is enough to make most people jealous. However, she loves to pass that knowledge onto others, as she is able to do in her role as a coach.

8. Paige Hathaway

While she just recently had a baby, Paige Hathaway is an Instagram model known for her toned midsection. At this point, she is working on getting back into the shape that she is known for. Nevertheless, you can see the abs she had, and is getting back.

7. Michelle Lewin

One look through Michelle Lewin’s Instagram, and it is clear how much she loves fitness. This is a passion that she brings with her into the world of personal training, which she enjoys equally. Fans are drawn to her curves, just as much as they are drawn to her extremely defined abs.

6. Karina Elle

Karina Elle began her love for fitness as a cross-country runner. Despite that, she has not given up that love despite her not pursing that anymore. Taking a look at her Instagram, you can see how much time she spends working out, to get the abs that she has.

5. Jessica Arevalo

Considering the fact that Jessica Arevalo and her significant other are both bodybuilders, it makes sense that the two of them spend a ton of time in the gym. These thoughts are confirmed when you take a look at her Instagram page. When it comes time for competition, her abs are hard to match. 

4. Jessica Gresty

Jessica Gretsy is proof of what a vegan diet is able to do for your core. With one look at her abs, it is evident that she has certainly benefited from this lean diet. Nevertheless, she still manages to keep a down to earth nature on her Instagram, where she is an inspiration to all of her followers.

3. Brooke Ence

When not hitting the gym, Brooke Ence is doing CrossFit. This high intensity workout has resulted in an unreal core. Her Instagram is littered with pictures and videos of her intense gym sessions, which go to show how much work goes into her abs.

2. Katrin Davidsdottir

Two-time winner of the CrossFit Games, Katrin Davidsdottir is one of the fittest women in the world. As a result, she has a killer set of six-pack abs, which she shows on her Instagram. In addition to that, she loves to motivate others to hit the gym, just like her.

1. Annie Thorisdottir

Annie Thorisdottir honestly has more abs than we can count. Another CrossFit athlete, she is always staying in top physical condition. Fans of her Instagram are drawn to her athletic nature. Moreover, she imparts wisdom among others, to help them achieve success. She is just further proof of how much athleticism CrossFit can give a person.

These women go to show just how far hard work can take you. Just because someone is an Instagram model does not mean they are unable to be successful. When you take a look at the abs on some of these women, it is clear just how dedicated they are to their craft.

Location: Boyarka, Kiev region, Ukraine
Master of sports of Ukraine of international class in weightlifting
Master of sports of Ukraine of international class in powerlifting
Master of sports of Ukraine in bodybuilding
Ukrainian silver medalist in weightlifting
Bronze medalist Ukrainian Powerlifting
Ukrainian silver medalist in bodybuilding
Champion of Ukraine Tug of War
Champion of Ukraine in rowing boats “Dragon”

We would like to hear the story of your first exposure with the world of sports, as well as your first visit to the gym and training.

When and how was it?

– Yes, I really love sports, love to test themselves in the sport.? Sports lured me from childhood, so at school I visited all the sports? with? the projections, which have only been in the district – wushu, judo, dancing, shaping, aerobics.
In the gym, I came in the summer after high school to the banal reason.? My tendency to corpulence was bugging me and I wanted to correct the figure.? Plus my friends are highly praised the coach, whom I met there and later.? It was Sergei Mikhailovich Tetyanyuk-deserved trainer of Ukraine on weightlifting, which saw in me a future “mezhdunarodnitsu.”? His first training course, I remember: when I arrived, Hall was still closed.? After some time the coach came from some guy who immediately aroused my sympathy.? When we entered the hall, the coach began to show posters and photos that were plastered walls.? He talked about the achievements of the athletes pictured on them, was among them, and the guy with whom they came in, he also named Sergei.? Of course,? his words touched my soul, and I wanted to take his place on this “honor roll”.? I performed all the exercises, which I showed the coach for some reason, was delighted with the interest of giving me a complex exercise, which I readily fulfilled.? For example, the jerk, I turned immediately, while others are beginners can not even do a full saddle with a barbell above his head, and after I pressed 40 kg on the horizontal bar, the coach told me to speak at the event.? Of course, I agree, it all started then…
Do you remember his competitive debut?

– Oh? , it was just a sea of emotions.
Competitions were held in the town of White Church, it was the Championship of Kyiv region.? I was afraid to take a coach and, like all beginners, very nervous, but when I got to the platform? and can easily handle the weight, I realized that my experience gives me strength.? So I learned what courage and how they should use it.? Since then, I’m always in competition raised more than training.

– Now come on, divide, probably five, maybe more parts of your answer.After all, I would like to know the history of success in every conquered thee sport.
Where do we start?

– Weightlifting, I practiced for long, since I began a relationship with a guy? who was on my first workout, and whose name was Sergei.? He was at that time was active athletes in powerlifting and novice coach.? He then lured me into powerlifting (later we got married and my personal coach is always there).? The result did not take long, a year later with a small, winged feelings, I performed standard of master of sports of international class Powerlifting Championship of Ukraine in Odessa.
Reaching this goal, we decided that we can get back to basics and try their hand at weightlifting, as the level of force has increased significantly, it was necessary to work on technique.? After a break of one and a half years? I have again changed its training in squats, zhimah and rods on the jumps and tremors.? And on the first training session after the break, I pushed the 90 kg.
There is a perception that athletes who have not achieved great heights in weightlifting, can try their luck in powerlifting, but none as vice versa, because weightlifting is strongly enslaves.? With me, everything turned out the opposite.? After another 1.5 years in Ilyichevsk I have collected the sum of biathlon 215 pounds (95 kg snatch + push 120 kg) following a cherished standard of master of sports of international class.? At age 20, after 3.5 years of study I became “mezhdunarodnitsey in two sports.
I prefer not to share this time on sports, as dealt with in parallel and m? yazheloy athletics and “lifting”.? And in regional competitions always came to support the team with his performance.

In the boating accident has brought me, and this period coincided with my first training for a competition in bodybuilding.? The whole point is that the club where I work, participated in the competition for “dragonbotu” among sports clubs.? Assembled a team of everyone and began training.? Every Saturday in summer 2009, our team gathered on the Dnieper River and practice hard.? At the club competitions, our team took second place, but on this we decided not to stop and began preparing for the national championship.? June was the second championship of Ukraine “dragonbotu” in Kiev.? After seeing my performance for the team of the club, coach of women’s national team in Kiev invited to support their team a “strong hand”, as a result we finished first.? So everything turned out.
Yet once I had the opportunity to participate in the? Ukrainian championship in tug-? of? Anata among women, the team collected the most powerful girls near Kiev.? Of course, we won, and again I accidentally became a champion of Ukraine in the “strange” for me as a sport …
Championship of Kiev in 2009 was my debut in bodybuilding.? After the birth of a daughter in 2007, I gained a lot of excess weight within 2 weeks after giving birth, I ran into the hall, hoping to lose weight quickly.? But instead I gained even more, muscle mass increased and zhirok was motionless.? Intensive training had to be postponed for a year.? Only after I had ceased to breastfeed a child, I noticed that the train began to bring the desired result.? So one day, at work, noticing that my? muscles are becoming visible, I jokingly said: “And do not speak for me on bodybuilding ..!?».? Beside her husband at this moment Amir was already a seasoned bodybuilder, they looked at each other, looked at me attentively and seriously answered: “Why not?” – And then obsessed with me, you know the result …

– I wonder how the training process is built athlete-universalki?– I think that it does not differ greatly from the training of other athletes, the only thing I can say is the mark of weightlifting and powerlifting.? I love big weights and strength training.

– Who is helping you achieve success in sports?– I have a whole team of assistants, but the most important of them – my husband, he always cares about my daily routine during training, especially in bodybuilding, it is very important.? Everything is on the clock, and he makes sure I followed this regime.? Always interested in new products on the market of sports nutrition, and it’s in me always the best.? Amir Olfatmanesh has a wealth of competitive and training experience, which we implement in preparation for competitions.? I have a permanent consultant sports physician who competently monitors the state of my health during the diets and intense workouts.? Just choreographer Xenia and other consultants.? Much thanks to them for their righteous cause!

– Was there a time in your athletic career curiosities?– Oba? chno everything runs smoothly, but there were some funny moments.? I am of them? keep silence, so as not to offend members of these anecdotes.

– Upon completion of the competition allow yourself to be as “off”?– For me, torn off? sya – it’s fun to perform at competitions, and after just want to relax.? I prefer a relaxing holiday in nature, so as to alcohol entirely indifferent and do not like noisy parties.

– Which sport is next?– While all the forces I give bodybuilding a sport that has no age restrictions, so I can “get stuck” for a long time …

– What had to sacrifice for the sake of sport?– When I started to? play sports at the same time I began studying at the Institute of Traditional Medicine in the Faculty of Dentistry.? I really liked there to learn, and I was in love with anatomy, I wanted to know everything, but did not want to miss workouts.? The first time I combined the lessons in the hall and school, but soon ceased to keep pace, preferring to training.? Medicine is a serious matter, and time for a thorough study lacked.? So I decided that the best going good sportsman than a bad doctor.? So, having studied for two semesters, I sacrificed a career for the sake of sport of the future dentist.? A year later I joined the National University of Physical Education and Sport, which is never regretted.

– The components of your formula for success in the sport?– Self-confidence and optimism.? Positive thinking, love of work and dedication.
This formula allows us to achieve success in all things, and not just in sports.

Yuan Herong Provides Update On Coronavirus In China

Yuan Herong Bodybuilding

Yuan Herong is one of the most popular female bodybuilders in the world today. However she is also a doctor, and right now she is working with others on treating those with coronavirus.

Herong is one of a China’s biggest stars. Fans are drawn to her massive size, yet doll-like face. Moreover, she is a sweet and smart young lady, who is a doctor in her native China. Therefore she is right in the middle of the coronavurus outbreak going down.

As a result of this, Herong decided to give her fans an update on the situation. In case you are somehow unaware, the coronavirus is a newly discovered disease which has been circulating largely in China, and now in the United States. So to her Instagram, she posted some updates showing the work she is doing to help with this outbreak.

Here is what she said:

“I’m a doctor. must on the front line. Do my best to help the epidemic”

“171 cases of new pneumonia were cured and 15238 suspected cases were found. The healers are all treated through traditional Chinese medicine and other symptomatic treatment. We will try our best to do a good job in prevention and treatment”

“Experts predict that there will be a turning point of coronavirus pneumonia around the Lantern Festival, and the number of people infected will be reduced, but the virus will mutate, so we can’t be careless”

Yuan Herong is clearly working hard, alongside all the other doctors trying to find a way to stop this illness. Sometimes it is easy to forget that she is a real doctor, when getting caught up looking though her Instagram. Nevertheless she has a passion for helping others, which she shows here.

I’ve never been a morning person, no matter how hard I tried or however many early rising habits I tried to adopt.

Yes, I can get out of bed while the sun is still below its apex, but no, I’m not at my most alert or productive. My full-firing mind often doesn’t kick in until the evening, no matter how early I get up. This has been a major source of frustration for many years. The idea of rising with the sun and enjoying the best of the early morning has always sounded so idyllic.

Friends frequently invite me to go with them for an early morning walk or swim. I’ve even been known to accept their offers occasionally, but experience has shown that it impacts negatively on the rest of my day.

After an early morning dip in the lap pool I feel lethargic, rather than energised and ready for the day ahead, and tempted to crawl back into bed. Ask me, however, to join you for a swim in the evening, when most other folk are just beginning to wind down from their day, and it’s a whole different story.

I knew this wasn’t just down to a lack of willpower, or even slovenliness. Trying to become an early riser is as hard for me as it is to ask my multipotentialite self to choose to specialise in just one thing.

I decided it was time to find out if there was a scientific explanation behind my love-hate relationship with mornings, and was surprised and vindicated by what I found.

Are you a lark or an owl?

Scientific research has shown that on average each of us has a cycle lasting 24 hours and 11 minutes. The thing I find the most intriguing though, is that whilst almost everyone has a cycle length of around 24 hours (like the rotation of the earth), not all of our circadian rhythms follow the same pattern of when we’re active and when we’re restful.

At the two extremes are the early risers (who get up with the larks) and the late night folk (who stay up with the owls), with most people having a preference towards one or other end of the scale to a greater or lesser extent.

If you love to get up early and are at your most alert in the first part of the day, then it’s likely you’re a lark. You may well think of yourself as being a morning person and enjoy scheduling the bulk of your productive tasks early in the day.

Owls on the other hand are evening (or night) people. If you’re an owl, you probably like to rise later and are at your best in the late afternoon or evening.

There’s a even a scientific term for these time preferences – they’re called chronotypes. Your chronotype is not about whether you CAN get up early or stay up late, it’s more about which you naturally PREFER to do.

The Morning/Eveningness Questionnaire

What time of day would you choose to be creative (or productive) if you had no other commitments and were left completely to your own devices?

The self-assessment Morningness/Eveningness Questionnaire (MEQ) was developed by Drs Horne and Ostberg. It’s been regularly used by a wide range of professionals: from clinicians conducting research into sleep patterns, through to the military determining optimum shift-work patterns.

It’s just 19 multiple choice questions long and can help you to see where you fall on the lark/owl scale. If you’d like to take the test, you can download it here.

Got your result? Was it what you expected?

It can be a bit of a surprise for some people. Many owls, for example, have gotten into the routine of getting up early through necessities like work or looking after young children. It’s an example of how circumstances and need can overshadow your natural pattern.

There are some really practical take-aways you can gain from this test too:

1) No more time-based guilt

If you happen to be an owl, you’ve probably become tired of being labelled as lazy or slovenly for sleeping late. Similarly if you’re a lark, you may well be bored of being told you have no stamina as you headed home early from a night out. If that sounds like you, it’s time to abandon the guilt.

We now know it’s all down to our circadian rhythms running on different timetables, with varying peaks of alertness during the day. We’re not lazy, nor without stamina, we’re just running to our own cycles.

2) Make your schedule more you-friendly

I’ve found having this information provides a really good reference point when you’re looking at scheduling time to do your creative work.

If you’re definitely a morning person, there may not be much point trying to free up time in the evenings after work if it’s not going to be ‘quality’ time for you.

The exact opposite of course goes for the owls. Although the idea of getting up an hour earlier seems a practical way to fit more into your day, it’ll be pretty fruitless if it’s going to take you that long just to feel like you’re awake.

More coffee anyone?

The abdominal muscles have different important functions. They provide movement and support to the trunk and assist in the breathing process. Moreover, these muscles serve as protection for the inner organs. Furthermore, together with the back muscles they provide postural support and are important in defining the form.

That’s great! We definitely need all that to survive. But in the FemaleMuscle world, the abdominal muscles serve another very important function. For fans of muscular women, abs create fascination, want, hunger, lust, and excessive drool running down your chin. You can’t help but notice a deeply ridged, tight, tan 6 pack on your favorite competitor. Created by the right combination of diet, cardio and intense training, abs are best shared when pushing the limits of decreased bodyfat.

Today’s post features some of the tightest, deepest ridged, and sexiest abs you’re going to find in bodybuilding.

Have a 6 pack on me!

I’ve gotten a lot of emails over the years from people asking specifically for a list of dumbbell exercises. They tell me that they only have access to dumbbells (no barbells, no machines) and were wondering if it was still possible to design an effective workout routine this way.

Would their dumbbell only workouts be just as effective as workouts using various other forms of weight lifting equipment? Can they still get great results? Well, the quick answers to these questions is HELL YES!

Not having access to a barbell (and weights for it) or the hundreds of fancy machines most gyms have (not to mention the countless useless ones sold in late night infomercials) will NOT hinder your progress at all as long as you put the dumbbells to use correctly in your workout routine.

In this article I will explain why dumbbells alone can provide a perfectly effective workout, and I will also list some of the best dumbbell exercises for each muscle group as well as a sample dumbbell workout routine.

Are Dumbbells REALLY As Effective As A Barbell or Machines?

Yup, definitely. Not only can you have an equally effective workout… but it may actually be the ideal way to do so in certain cases. For starters, if your goal is to build any amount of muscle or strength, then there is little doubt that the best way to do it is by using free weight compound exercises.

As my article about free weights and compound exercises explains, while machines definitely have their place and are fine to use in most workout routines, they typically rank below free weights when it comes to building muscle and strength.

So honestly, if I had to personally choose between doing workouts consisting of just machines, or workouts consisting of just dumbbells, the dumbbell workouts would win every single time. I don’t want to come across as being anti-machines, because there are some that I use and like. I just like dumbbells a lot more.

Not to mention, with a few very minor exceptions, ALL machine exercises can be replaced with similar dumbbell exercises and it really wouldn’t be much different. In some cases, it may even be better.

What’s that you’re thinking now? What about barbells? This article is supposed to be about dumbbell exercises only, and free weights means both dumbbells AND barbells. It’s okay, don’t worry. Anything that can be done with a barbell can be done with dumbbells. So, dumbbells can pretty much replaceeverything.

The Best Dumbbell Exercises

Now that you know how effective they can be and how preferable they usually are, you’re probably looking for a list of some of the best dumbbell exercises to fill your workout routine with. So, here now is a list of some of the best dumbbell-only movements.

(Note: Some of the exercises below will of course require some type of bench or seat, but I’ll just assume you have that too.)

Chest

flat bench dumbbell press

incline bench dumbbell press

decline bench dumbbell press

dumbbell flyes (flat/incline/decline bench)

Back

deadlifts

single arm bent over rows

double arm bent over rows

chest supported rows

Biceps

standing dumbbell curls

seated dumbbell curls

incline dumbbell curls

preacher curls (if you have a preacher curl bench)

concentration curls

hammer curls

Triceps

overhead triceps extensions (single or double arm)

dumbbell skull crushers (flat, incline or decline bench)

triceps kickbacks

close grip bench press

Shoulders

seated dumbbell press (can also be done standing)

arnold press

front raises

lateral raises

Quads

squats

lunges

split squats

step ups

Hamstrings

Romanian deadlifts

stiff legged deadlifts

And then there’s stuff like dumbbell shrugs, calf raises, and weighted crunches or side bends for abs. See, I told you there was more than enough exercises for a person to create a perfectly effective workout routine using only dumbbells.

And yes, these exercises could definitely be used to create a dumbbell-only version of the (brand new) Intense Workout Weight Training Routine that I lay out in The Ultimate Fat Loss & Muscle Building Guide.

Sample Dumbbell Workout Routine

Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits.

This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses dumbbells (and personally prefers this specific split). In fact, if I only had access to dumbbells myself and was training using a push/pull/legs split as well, this is probably the exact workout routine I’d be using.

Day 1: Chest, Shoulders, Triceps

flat bench dumbbell press – 4 sets

incline dumbbell flyes – 3 sets

dumbbell shoulder press – 3 sets

lateral raises – 3 sets

dumbbell skull crushers – 3 sets

Day 2: Back, Biceps

bent over dumbbell rows – 4 sets

pull ups or chin ups (assuming you can find a bar to do them on, otherwise single arm dumbbell rows with your elbows tucked close to your sides) – 3 sets

dumbbell shrugs – 3 sets

dumbbell curls – 3 sets

Day 3: Quads, Hamstrings, Calves

split squats – 4 sets

Romanian deadlifts – 4 sets

lunges – 3 sets

single leg standing calf raises – 5 sets

There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way. It contains pretty much all of the best exercises I’d include if the person had access to machines and a barbell in addition to dumbbells.

Now Put It All To Use!

So, like I said back at the beginning, if you only have access to dumbbells, you shouldn’t feel like you’re missing out on something. You definitely shouldn’t use it as an excuse. Don’t give me any “Waaah waaaah! I can only do dumbbell exercises! Waaah waaah! I don’t have any fancy machines or barbells! Waaaah waaaah!”

If anything, you’d have it backwards. If you only had access to the “fancy machines” then maybe you could whine a little. Having only dumbbells for your workout routine doesn’t put you at a disadvantage at all. In fact… it does just the opposite.

Marika Johansson a.k.a. The Viking Queen
Resides in Helsingborg Sweden.
IFBB Proffessional Female Heavy Weight Bodybuilder
Physical Therapist and Personal Trainer.

Masseuse in Swedish Classic Massage.
Fitness Model.
Video Model.
Consultant for Fitness and Bodybuilding.
Speaks English, german and some french
World Traveller.