Wednesday, June 15, 2011
Monday, June 13, 2011
Kerri Hayes - Babe of the Month
My parents brought me up in a very healthy environment from the beginning. We never had any processed foods in our home, and sweets were reserved only for special occasions. I’ll admit I wasn’t a very athletic child growing up. It was only when I turned 14 that I started taking an interest in weights and training. My brothers had some weight equipment in our basement and I would often go down there to watch them train. I started lifting weights when I was about 18, but was basically clueless as to what to do, so I would spend hours just doing cardio and abs. I then started reading fitness magazines and would try the diets, different training routine’s and slowly saw my body starting to change. And I loved it!
Eventually, I made some friends at my gym who taught me how to correctly use the equipment, proper body form etc, and I have been on this journey ever since!
A lot of my motivation comes from looking through Oxygen Magazine & Muscle & Fitness, and seeing all the amazing bodies of so many women that I really admire. Nothing gets me more inspired to get in the gym and workout like seeing Erin Stern or Ava Cowan and their flawless figures in a magazine, it makes me say, if they can do it, then so can I! It also comes from the need to better myself and improve on something that I do have control over. Life has many ups and downs, and things that you can’t control, however you can control how your body looks by correctly dieting and getting in the gym every day!
I like to set goals for myself and seeing those goals through. Nothing gives me a bigger high then attaining what I set out to accomplish.
Raechelle Chase IFBB Figure Pro & Fitness Model
We were living in Denerau Island (Fiji) and my 3rd baby was 4 months old, and my second youngest only 20 months old. I was seriously sleep deprived and because of that, lacked the motivation I desperately needed to get back into shape. One day I looked in the mirror and decided I couldn’t put it off any longer, it was time to just start on the journey to getting my body back with the goal being, that I get into the best shape of my life, so naturally the next step was to pick a contest and compete! 6 months later I did my first competition, Dior-Rose was just 10 months old at the time. It was an insane time in my life getting ready for that show, and an achievement on its own to make it to the stage alive. My kids have never needed much sleep and training, cardio and dieting on 5 hours of broken sleep is a killer. Like they say, ‘what doesn’t kill you makes you stronger’. I did my 2nd competition in 2008, I won my Class, Best Posing Routine & Overall Figure Champion. Finally I knew that the fitness industry and competing was where I was meant to be.Diet:
I’m constantly altering and tweaking my diet based on the last show and what I think might work better next time. I admit I prefer my diet to be easy and a bit boring so I don’t have to do much thinking about what my next meal is going to be. Diet is without a doubt the hardest aspect of getting into contest shape for me. My diet often feels a little like ground hog day! LOL. However, I find that this is the easiest way for me to stick to my eating plan. There is always so much else going on in the home and close to competition time I don’t really enjoy the food anyway. I think of it purely as an energy and growth source.
- Meal#1 – Oats, Protein Powder & Blue berries & Raspberries, Strawberries etc
- Meal#2 – Sushi (after training)
- Meal#3 – 200g Fish or Chicken with Rice
- Meal#4 – Protein Shake
- Meal#5 – 200g Fish or Chicken & Vegetables
- Meal#6 – Protein Shake with Water
Supplements
I am a big believer in supplements and use them to help to stay healthy y
ear round so I can consistently make improvements to my physique. Some of the supplements I take include Fish Oils, Adrenal Stress Support, Zinc, Vitamin D, Vitamin C, and Multi Vitamins. I use Body Ripped Glutamine and Protein Powder year round as a good quality source of protein.
To assist with fat loss leading up to a show I also take L-Carnitine and Body Ripped HGH + ZMA and Thermogen Liquid.
Workout Program
Training Split: (I always do 4 sets of 10-12 reps for every exercise)
Monday – Quads
- Hack Squats or Squats (depending on what I’m in the mood for)
- Leg Press
- Leg Extensions
- Lunges
Tuesday – Shoulders
- D/Bell Shoulder Press
- Lateral Raises
- Rear Delts
- Upright Row
Wednesday – Chest
- D/Bell Chest Press
- D/Bell Fly’s
- Machine Chest Press
Thursday – Back
- Chin Ups
- Seated Row
- Straight Arm Pulldowns
- Bent Over Rows (I love this one)
Friday – Hamstrings
- Lying Leg Curls
- Seated Leg Curls
- Stiff Legged Deadlifts
- Lunges
Saturday – Off
Sunday – Biceps/Triceps
- Barbell Curl
- Machine C urls
- D/Bell Curls
- Preacher Curls
- Skull Crushers (Another favourite exercise)
- Tricep Push-downs
- Overhead Extensions
- Dips or Kickbacks
I also work Abs in every second workout. Cardio differs depending on where I am in my contes t prep. Off season I do 30 mins immediately after training. During contest prep I do up to 3 hours a day of cardio.
Gina Ostarly
Gina Ostarly
Height: 5’4″ Age: 40 Weight: 125 off-season; 118 contest
Hometown: New Orleans, Louisiana
Current residence: South Florida
Occupation: Gym owner, personal trainer, fitness and swimsuit model, makeup artist
Marital status: Married (to Walt Ostarly for 21 years)
Workout schedule: “I try to be flexible with my workout schedule. I train five days a week, a different bodypart at each workout, and I change exercises often.” Sample bodypart workout (abs): Hanging knee raises, 3 x 30; flutter kicks, 3 x one minute; weighted crunches, 3 x 30; seated medicine ball twists, 3 x 20
Favorite foods: Healthful, chicken and sweet potatoes. Less healthful, Krispy Kreme doughnuts
Factoid: Mother of three children, ages 20, 18 and 15, and just started taking saxophone lessons
Web site: www.GinaOstarly.com
When Gina Ostarly hit the age of 30 she made a decision that would literally ‘shape’ the rest of her life. As a mother of three children she could see herself becoming, in her own words, “the myth of the stereotypical woman” and slipping down the road to complacency and acceptance of her new role…and this was not a place she was interested in even visiting, far less spending the rest of her life!
So, she decided it was time to re-invent herself and regain control of the steering wheel, driving herself passionately to where she wanted to go. Her story and the belief system that took her to where she is today are both interesting and inspiring. So dismiss all your preconceived notions of what you think life holds for you and open your mind to what is always possible when you have the belief in yourself and the driving ambition it takes to make things happen!
This is one very ripped and fine and focused Lady
