Seven Steps to Proper Gym Etiquette

So, you’ve made that new years resolution to lose weight or get in shape. Maybe you’ve just dusted off the gym membership or maybe you’re getting one for the first time. Regardless, there are some simple rules of etiquette that everyone should know and follow at the gym. Learn them, love them, live them.

Follow these fine points and you just might be on your way…..

1. The most perplexing gym faux pas comes from people standing or even working out directly in front of the weight bench. Do you not understand that the free-weights are the most important part of any gym and blocking off access to them is an issue? Take the weights you need and walk into an open area to begin your workout.

2. The use of cell phones should be limited to emergencies only. No one wants to hear your goofy ringtone or your conversation about how wasted you were last night. Additionally, if I can hear you talk over the music on my iPod we have major issues.

3. Just like the stalls in a men’s room the ‘one machine in between’ rule applies. While working out people can get sweaty, odorous and self-conscious. The last thing they want is someone fresh getting on the machine right next to their sweaty selves. If there are 3 treadmills, for instance, the one in the middle should only be used if the 2 on the outside are occupied. Ladies, if there is an opportunity to leave a machine between you and I, but you choose the one directly next to me, I can only take that as an indication that you want to be hit on. Be prepared for me to kick some mad game..

4. It is okay to ask a random person to spot you when lifting heavy weights. Do not abuse this power, however. If you can’t lift 6 reps on your own, don’t waste another’s time. They are not there to help you impress the ladies with how much weight you ‘can’ lift. The job of a spotter is to make sure your arms don’t give out in the middle of a set, not to lift the weight for you.

5. Wiping down machines is common courtesy. All gyms now provide sanitary wipes and or Lysol sprays. Use them.

6. Grunting is an acceptable practice at the gym, but only when used appropriately. If you are doing it just for the attention please note you’re only getting the wrong type and you’re not impressing anyone. If you just want attention put on a bright Hawaiian shirt and head to the nearest mall.

7. For those who know what they are doing, it is actually painful to watch others do things wrong. Please read a magazine or ask for help if you aren’t sure what you’re doing. Doing bicep curls for example, shouldn’t involve whole body heaves. If that’s what it takes to lift the weight you should drop down to less weight. Form and technique are much more important than weight.

The gym can be a great place to work out stress, tension and anxiety. It should not create any.

Five Workout Myths Everyone Fails To Realize

There are a lot of myths out there when it comes to working out. Who are these clowns that spread this false information? Frankly, I’m tired of hearing them over and over. So, without further adieu, allow me to bust the top 5 workout myths…..

Myth I hate #1: I’m afraid weight training will make me put on too much muscle and “bulk me up.”

This is something that usually worries women, at least I don’t know many men that fear putting on too much muscle. “Oh, no, I want to keep this pear shape I’ve got going for my body with twigs for arms.” Yeah, not that common. First off, muscle hypertrophy (getting bigger muscles) is very difficult for women since they don’t have testes to produce testosterone, an androgen (male characteristics) anabolic hormone which is #1 in hormones when it comes to muscle-building. Men produce forty to sixty times more testosterone than women. So as a woman, your chances of getting big naturally (without taking steroids) are minimal coming from weight training. The “toned” and lean look that most strive for comes from having built some muscle on your frame. The more lean body mass (muscle tissue) you have the higher your metabolism gets (burning more fat doing nothing at all), so by missing out on the benefits of weight training you’ll most likely become even fatter or skinny-fat (skinny with no muscle tone, pretty much fat and bone). So, if you still want to keep on doing your treadmills/bikes and cardio burn classes without weight training, and continue your impossible mission for a lean and toned physique, go for it!

Ok, so “bulking up” comes from bodybuilders and other athletes who during their off-season program eat excessive amounts of calories to keep their bodies in an anabolic state to gain as much muscle as possible. During this time, some go overboard and might put on an extra 50lbs, which, during this phase, will make them look fat. You will only get bulky if you eat excessive amounts, like 10,000 calories a day like they do. So, weight training and muscles are not to be blamed, it’s a bad diet that’s to blame for a “bulky” look.

Myth I hate #2: Less calories makes you lose weight, so eating less will make me lose weight and get lean.

There is a difference between losing weight and losing fat. Too many get focused on numbers (“I have to weigh 140lbs or else!”) and end up doing drastic, stupid things to get there. You should only be obsessed with weight if you’re in a sport with weight classes. Like most humans, we seek instant gratification, and end up doing weird and really tough ”cleanses” and diets, or put on a plastic suit and sweat our asses off on the bike. These things will make us lose those 5 pounds in 2 suffering-and-hunger-filled weeks. We then go back to eating normally again and end up putting on weight again and being fatter than we were before our “brilliant” diet or “cleanse”. There are some stupid diets like the “Super Duper Cleanse” where you are only allowed to eat and drink something absurd like 3 liters of water, lemon, half almond and a dash of something random like spicy chipotle seasoning. When you do this your body is put into starvation mode and starts using energy systems like gluconeogenesis, which breaks down amino acids from the muscles to turn it into energy so your body can function. Once you’re done starving yourself and proud that you made it, you have lost some fat, but also lost a significant amount of muscle (lean body mass). So when you go back to a normal diet you will start putting on more weight (unwanted fat) do to a lowered metabolic rate which your muscle that you lost once helped boost up. As I said earlier you’ll end up fatter and have less muscle. Not smart. Short term, it’s an okay method, but long term, you screwed yourself.



Myth I hate #3: I’m afraid that if I stop working out my muscles will turn into fat.

Fat chance… Muscle can’t be converted to fat. If you stop working out, your muscle will atrophy (lose size, if you don’t use it, you lose it) bringing your metabolism down, and if you continue to eat like you did while you were working out without burning those calories like you were before, you will get fat. It’s not because your muscles became fat, it’s because you got fat. So with this myth, does everything else become fat too if I don’t use it, like my bones or my wiener? Stupid



Myth I hate #4: Running a mile will burn more than walking a mile.

When it comes to calorie-burning, in this case, it’s the distance, not how fast you run, that determines the amount of calories you burn. You’ll burn the same amount running a mile as just walking a mile. Sure, your heart will have to work at a higher heart rate for awhile when you run, which is good for heart health, but if your goal is calorie loss, it doesn’t matter which one you do.

When it comes to losing fat, I would pick the latter, walking. It takes longer which is good for fat burn because it takes about 20min or so for your body to start utilizing your fat as an energy source and the lower heart rates allow your body to use energy systems that are more efficient when it comes to burning fat. Heart rates around 55-60% of your maximum heart rate (220-(your age)=maximum heart rate) for a period of at least 30min is optimal for just burning fat.

Myth I hate #5: I need to get rid of this little “pouch” on my lower abs so I’ll do bunches of ab work for lower abs to get rid of it.

There are two things I would like to bust in this one. First, you can do abs ’til the cows come home and still not get washboard abs. Sure you’ll get strong abs, core strength is always good, but the “six-pack” will not appear by doing that. To get a visual six-pack you have to get rid of the subcutaneous fat, the fat underneath your skin on top of your muscles, to get that desired look. The trick isn’t a machine on a infomercial, the trick is to lose body fat. So diet and cardio is the key to a six-pack. Spot reduction is not possible either, so doing a lot of abs will not burn off the fat on your midsection.

Second, there is no such thing as “working my lower abs”. The rectus abdominis, the outer layer of muscle in one’s abdomen, is the muscle people refer to as their “abs” or “six-pack”. This is one long muscle that starts at the pelvis (pubis or pubic bone) and attaches to the sternum (costal cartilage of ribs 5 to 7 and the xiphoid process). As with all muscles in the body, you can’t contract (“flex”) one part of a muscle and not engage the whole thing. So whatever you are doing for abs, you are hitting the whole thing. Genetics will determine the way your abs look, so you can’t change that 6 pack into a 8 pack, some people have 6, some have 8, it’s just the way it is.

Jack & Jones Fitness Club (Explicit version)

Ava Cowan

Does FAT make you FAT?

YES and NO.

The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.

Fat to Avoid - Hydrogenated Oils

You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health so to avoid them at all costs. But what exactly are they?

Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin. This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity.

We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.

Fats You Must Eat

Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependent on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).

Omega 3 Fats

Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.

Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Cooking Oil

The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)

Oils best Raw

Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.

All you need to know about fat and fat consumption:

1. Avoid all products containing hydrogenated oil and partially hydrogenated oil

2. Consume foods high in Omega 3′s such as salmon, flax seeds, walnuts and organic eggs

3. Cook with Organic, Unrefined Coconut Oil

4. Use Extra Virgin Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.

Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!

For more information about Omega 3s, click here.

Making Spelt Tortillas

I thought I'd post a tortilla recipe here, as some may be interested in a non-wheat version...
I always make my own tortillas - the bought ones are so tough, and full of additives and preservatives usually too.

We eat these a lot for lunch, or for breakfast filled with scrambled eggs. They're so quick to make - the first one's ready in minutes. Okay here we go.

1. Mix together for 5 secs, speed 6:
- 300g Spelt flour (I use plain unbleached Spelt flour mixed with up to a third freshly ground Spelt. If you use more than half wholemeal, they will be a bit crumbly.)
- 1 t sea salt
- 2 t baking powder (optional, but I think they're nicer with)
- 2 Tablespoons butter.


2. With your mix master (Thermomix) running on speed 6, add water in a slow stream, until dough forms a soft ball. Let it process on speed 6 for about 5 seconds more. (It will bang around and get nice and stretchy.)
- approx. 1/2 cup water (may need more or less, depending on type of flour)



3. Poke dough with your finger - it shouldn't be overly sticky, but it should be nice and soft and stretchy (see picture) - if it's too hard, the tortillas will be thick and tough. (And if it's too sticky they'll be hard to roll.) Add more flour or water if you need to.




4. Heat up your pan - you can use an electric fry-pan, or a large iron skillet or non-stick fry-pan. It needs to be quite hot - between hot and medium hot.
After you've cooked one you'll know whether it needs to be turned up or down. Don't put any oil in the pan.


5. While the pan's heating up, pinch off a ball of dough, about 1 inch or so in diameter. Squish it into the flour, coating both sides, then roll out on floured bread mat with rolling pin, flipping it over back and forth to keep it from sticking. (You'll use quite a bit of flour for rolling them out.) Don't worry if they're not pretty circles - rectangles are fine, all tastes the same. Roll it as thin as you can, only a couple of millimetres thick.



6. Dust it off a little if it's too floury, and place in hot, dry pan. While it starts to cook, begin the next one, re-flouring the mat first... but keep an eye on the pan, turning the tortilla over once it starts to bubble. It should have little brown spots on it. It only takes a few seconds per side - if the heat's too low, they'll be hard and crunchy, so cook them hot and quick for nice soft ones. (I use a wooden spatula to turn them over, or just grab the edge with my fingers and flip them over.)

7. As the tortillas cook, put them on a dinner plate inside a plastic bag, and close it up after you put each one in. This keeps them soft and warm until you're ready to eat.

8. Spread with butter/dairy-free cream cheese/mayo/avocado, add fillings, roll up and enjoy!




Some types of fillings:

- Re fried beans

- Mexican beans

- Grated cheese/mozzarella

- Chopped tomatoes

- Avocado/guacamole

- Dairy-free cream cheese (Philli)

- Sour cream (if you can have it)

- Homemade mayonnaise

- Shredded lettuce

- Thinly sliced red onion

- Shallots sauteed onion and capsicum (pepper) strips

- Grated carrot

- BBQ chicken shredded and mixed with salsa sauce

- Beef cooked in crock pot, then shredded and mixed with salsa sauce

- Marinated beef or chicken strips (fajita style)

- Mexican rice/quinoa

- Spicy lentils; and

- Just good old leftovers! You Choose!!

Homemade Guacamole

I absolutely love guacamole as an appetizer.

I know some people still avoid avocados because they are high in fat and think that this higher fat fruit will cause them to gain weight. But as I explain in my article “Does Fat make you Fat?”, healthy fats like those contained in Avocados do not cause weight gain. They do just the opposite. Eating sources of healthy fats will actually help your body burn off its unwanted fat and avocados fall right into the “healthy fat” category.

Here is my quick and easy homemade guacamole recipe that we enjoy at my house at least 2-3 times per week.

Homemade Guacamole

· 2 Avocados

· ½ tomato chopped

· ¼ onion, chopped (you may want to use less. I had onion breath
the rest of the night. Even my dogs didn’t want to talk to me)

· Chopped cilantro (I’m not sure how much went in there, but it was
loaded)

- Sea Salt (to your liking)

I mixed all the ingredients together. While I was chopping the
contents of the guacamole I sliced up some cucumbers and tomatoes
and got out a bag of baby carrots. This is what I used for the
guacamole instead of chips.

Now, if you really want to use chips, I suggest making some spelt
chips yourself.

Cut 1-2 spelt tortillas into 4-6 pieces. Cook these in coconut oil
until crisp. I don’t suggest you have these too often, as many
people will lose weight faster without too many grains.

Enjoy!

Low Carb, Gluten Free Meatloaf

Meatloaf is often a family dinner staple and can be put together quickly and easily for a simple and healthy dinner solution.

Here is my recipe for healthy meatloaf. Not only does it taste delicious, it is lower in carbs and gluten free by using the right kind of breadcrumbs.

Ingredients:

1 pound Grain Fed ground Beef or Lamb (whatever you want)

1/3 cup gluten free bread crumbs (they are made from rice and I found them at the health food store)

1/3 cup organic ketchup (yes, this adds in some sugar so be careful if you are very sensitive to sugar)

½ red onion finely chopped

Lots of the following spices: dried parsley, oregano, basil, and garlic powder (I know “lots” is not a measurement but I’m not sure how much I put in there but I do know it was a good amount of each.)

Sea Salt and black pepper to your flavour

1 organic egg

Directions:

Pre-heat oven to 350 degrees.

Grease an 8 ½ x 4 ½ inch loaf baking pan with organic, unrefined coconut oil.

In a mixing bowl, mix all the above ingredients together

Place the mixture into the prepared loaf pan and shape into a loaf

Bake in the preheated oven for 45 minutes or until done. Allow to stand 5 minutes before slicing.

I hope you enjoy this meatloaf as much as I did!

Master Chef watch out!!

Warm Quinoa Salad

Ingredients

* 1 cup of quinoa, rinsed
* 2 cups of water or stock
* 1 medium onion, chopped
* 3 cloves garlic, chopped
* 1/4 cup chopped fresh basil
* 1/4 cup chopped fresh coriander (cilantro)
* 1 tomato, seeds and excess pulp removed, chopped
* 1 can Adzuki beans, rinsed well
* 4 TBS lemon juice
* 3 TBS olive oil
* 3 cups shredded romaine lettuce
* 1 avocado, cubed
* 1 TBS chopped pumpkin seeds
* Unrefined sea salt and pepper, to taste

Directions
Combine rinsed quinoa, water, onion, garlic, and a little salt in medium saucepan and turn heat to high. Bring to a boil, cover, lower the heat to low, and simmer gently for about 15 minutes. Fluff with fork and transfer to a bowl. Add chopped herbs, tomato, rinsed Adzuki beans, 2 TBS lemon juice, 1 TBS olive oil, salt and pepper.

Toss romaine and avocado in rest of lemon juice and 2 TBS olive oil. Season with salt and cracked black pepper. Serve quinoa on bed of salad greens. Sprinkle with chopped pumpkin seeds.

Enjoy!!

Stuffed Peppers

Ingredients

6-8 sweet bell peppers (green, orange, red or yellow)
2 (4 oz.) cans diced green chillies
1 pound ground turkey
1 cup cilantro, finely chopped
½ cup onion, finely chopped
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon Celtic Sea Salt

Directions
1. In a medium sized bowl, mix diced chiles with turkey, cilantro, onion, cumin, chili powder and salt.
2. Cut the tops off of the peppers and set aside.
3. Place peppers in an 11 by 7 inch baking dish.
4. Stuff the peppers with the turkey mixture; place tops on peppers to close.
5. Bake at 350° for 1 hour.

Mike Davies's Fitness Factory's Photos - 2011 NPC Junior Nationals (43)

Rebecca Book
Figure - Class F


Lexi Kaufman
Bikini - Class A

Hot Bikini Body Workout

Kerri Hayes - Babe of the Month

BMR Sponsored Athlete & Fitness Model Kerri Hayes



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

During competition prep I substitute shakes for meals, just to make my metabolism work harder to burn the calories. And of course my calories decrease the closer I get to my competition which can be challenging as my cardio generally increases about the same time.

Supplements

I am a big believer in supplements and use them to help to stay healthy year 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!

Prior to becoming involved in the fitness industry fully she worked as a orthodontic assistant.

This is one very ripped and fine and focused Lady

Scoobys Home Bodybuilding Workouts

Scoobys Home Bodybuilding Workouts

Meghan W. in Sports Illustrated

2008 Cheerleader Final Auditions

Caitlin walks across the stage

New England Patriots 2008 Cheerleader Swimsuit Calendar Shoot

New England Patriots Cheerleader Quinn poses for a photo during the 2008 swimsuit calendar shoot at Punta Cana.

Patriots Cheerleaders travel to China

Alyssa, Quinn, Meghan W. and Crystal in uniform

2008 Patriots Cheerleaders - Alicia

2008 Patriots Cheerleaders - Carrie

New England Patriots Cheerleaders perform during Patriots vs. Giants game

Quinn performs during Giants game.

New England Patriots Cheerleaders perform during Patriots vs. Eagles game

Corie Mae performs at Eagles game

Patriots Cheerleader unveil new uniforms for 2008

2008 Patriots Cheerleaders - Lindsey

New England Patriots Cheerleaders perform during Patriots vs. Bills game

Quinn at the Bills game.

Jessica in Halloween costume

New England Patriots Cheerleaders perform during Patriots vs. Redskins game

2008 Patriots Cheerleaders - Jessica