It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. In this post, we’ll explore a variation of the “slow carb” diet as used by Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different states.
Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.
I have already done one write up on IFBB Fitness Pro Nicole Rollolazo over at my Female Fitness blog, but she needs to be included here as well.
Nicole is a female fitness competitor, model and personal trainer.
And the lovely Nicole is half Filipino.
Besides her long list of fitness competitions (her most recent begin 8th place at the 2008 IFBB 15th Annual Sports/Fitness Weekend and Europa IFBB Super Show and 7th place at the
2008 IFBB Houston Pro Bodybuilding, Fitness and Figure Contest), Nicole was also in a movie back in 2003 with Timea Majorova, Elaine Goodlad and several other fitness athletes called "The Interplanetary Surplus Male and Amazon Women of Outer Space".
Nicole contributed to the book "The Body Sculpting Bible for Women : The Way to Physical Perfection".
So I guess she's actually an actress, author, female fitness competitor, model and personal trainer.
Mai Tran is a Fitness model, Bikini model and Import Car model.
This 5'1, 96 pound (yes that's right...96 pounds!) Vietnamese (she was born in the US, but both her parents are Vietnamese) beauty is very popular on the internet.
And rightly so.
She has been in fitness magazines such as MuscleMag, Oxygen, Muscle and Fitness, Muscular Development and Flex.
And this is a "hat-trick" for Mai.
The stunning Pauline Nordin.
Pro Figure athlete, fitness model, actress, Certified Fitness Trainer and journalist, Pauline Nordin was born on July 23, 1982 in Ystad, Sweden.
Pauline has been on the cover, and featured in several magazines, among them Oxygen, BODY, Ironman and Muscle and Fitness.
She is a writer for Bodybuilding.com, and has been sponsored by Better Bodies and Optimum Nutrition Inc.
She and her husband Pavel Ythjall own the fitness and wellness company Conforce.
Here's another couple of pictures of fitness competitor Tanji Johnson.
These are both in her American Gladiators gear.
Even though American Gladiators will no longer be seen on NBC-TV, there is a rumor the show may be picked up by another company.
And even if Tanji is no longer associated with the show, the certified personal trainer, NPC promoter and writer will have lots of avenues to keep busy.
Despite her name, I doubt you'll have a hard time seeing more of "Stealth".
Maria Kang was born Maria Mei-Sien Kang on November 26, 1980.
She is of Filipina, and Malaysian Chinese descent.
In her fitness career, this lovely lady has been a fitness model,group director, fitness manager, personal trainer, communications specialist and spokesperson.
But if you read much about her, you'll see her most cherished role is that of a mother.
I try not to get sappy (at all!) on my blogs, but just read what she has written about her child and you will see a mother's love.
Okay, back to business.....
Her contest history:
1997 Miss Asia Pacific Islander
1998 Miss Petite Philippines
1998 Miss Petite Teen International
2003 Miss San Francisco Chinatown USA
2003 Miss Philippines USA
2003 Miss Bikini California
2003 Bikini America Nationals
2003 Top Five National Finalist Miss Model America
2003 Top Five National Finalist Miss Bikini America
This beautiful young lady is female fitness model and female figure competitor Monique Minton.
I did a write up on this lovely half filipinia, half polish model over at one of my other fitness blogs, but I wanted to include her here as well.
She's the cover girl for the 2009 March-April Muscle & Fitness Hers magazine, and she racked up an impressive list of contests finishes in 2008.
1st place at the The 2008 NPC John Sherman Classic Bodybuilding, Fitness & Figure Championships, 3rd place at the The 2008 NPC USA Bodybuilding & Figure Championships, 4th place at the 2008 NPC Team Universe Bodybuilding, Fitness & Figure National Championships, 5th place at the 2008 NPC National Bodybuilding & Figure Championships and 1st place at the 2007 NPC Gateway Classic.
"Stunning" seems to be the term a lot of people apply to this competitor, and with good reason.
"Momo" has a website in the works, but at the time of this entry, it's not up yet.
IFBB Pro figure competitor, fitness model and certified personal trainer, Catherine Holland was born on March 21, 1980 in Portland, Oregon.
This lovely young lady holds BS and MS degrees in Exercise and Sport Science from Oregon State University.
In addition to Figure Competitions, she is a business owner and instructor of Celebration Boot Camps.
She has competed in the:
2004 NPC Northwest Natural Figure Championships: Overall
2005 Oregon Ironman Figure: 1st place over 5’6”
2005 Emerald Cup Figure: 7th place 5’6-5’8”
2006 Emerald Cup Figure: 13th place 5’6-5-8”
2006 NPC Jr. National Figure Championship: 9th Place Class D
2007 NPC Jr. National Figure Championship: 12th Place Class F
2007 NPC Figure Team Universe: 16th place Class F
2007 NPC Figure USA’s: 16th place Class E
2008 Emerald Cup Figure: 2nd place Class F
2008 NPC JR USA Figure Championship: 1st place class E
2008 NPC JR NATIONALS Figure Championships: 1st place, Class E, and new IFBB FIGURE PRO
You can see and learn more about Catherine at her website:
http://www.catherinefitness.com/
There is a difference between being a female fitness model and being a female fitness competitor.
Not all women that are fitness competitors are fitness models, and not all fitness models are fitness competitors.
Did that make any sense?
Female fitness competitions are competitions that stress muscle tone over muscle size.
Muscle size is important in female bodybuilding which is a whole 'nother subject.
Female fitness competitions kinda resemble Miss America pageants, without the singing.
Contestants..sorry..I mean competitors... wear swimsuits and high heeled shoes and come out for the judges, doing half turns and quarter turns to show off their physiques.
They have to look lean and ripped, but not too ripped.
That is where the contest diet comes into play, but there are a growing number of fitness competitors that stay at "contest weight" all the time now by watching their diet and workouts carefully.
Anyway, they are judged on their appearance and also they come back out for an aerobic, dance or gymnastic routine.
If you notice, a lot of fitness competitors are former gymnasts and personal trainers, so that's right up their alleys.
Two of the biggest professional fitness contests are the Fitness Olympia (created in 1995) and the Fitness International (created in 1997).
Both are run by the International Federation of BodyBuilders (IFBB) and doing well enough in amateur competitions to get your IFBB Pro Card is a big deal.
Interestingly, one woman has won the most Fitness Olympias (four) and Fitness Internationals (four also) and that is Susie Curry who by the way, becoming a fitness model, started out in gymnastics.
Now to be a fitness model, you dont have to be a fitness competitor, although that can help you to get your name out there.
A lot of the popular fitness models of the 1990s never set foot on a stage.
The 2000s changed that a bit with the increasing popularity of the internet.
Fans would see a beautiful fitness model and look her up online and see that she actually hadn't competed anywhere.
That kinda lowers their rep.
"Okay, she's hot, but what has she actually done?"
Back in the 90s, Muscle Magazines started running their own "Swimsuit Issues" like the Sports Illustrated Swimsuit issue and moved many of the fitness competitors (and female bodybuilders depending on the magazine) from the stage to posing for their cameras.
Here are a few famous fitness models that made the transition...
Torrie Wilson
Torrie Wilson
Yes before Torrie Wilson was in the WCW and was a WWE Diva, she was a fitness competitor.
She was Miss Galaxy in 1998.
You can follow Torrie on Twitter here: http://twitter.com/#!/torrie11
Amy Fadhli
Amy Fadhli
I never understood why Amy Fadhli wasn't more popular than she was. As far as a fitness model and fitness competitor, I thought she pretty much had it all.
Besides being a competitor and doing more magazine appearances than you can shake a stick at, Amy also appeared in a few films, the most notable being "The Scorpion King".
And more importantly (if you're a comic book fan) she appeared in the short film, "The Lobo Paramilitary Christmas Special".
In addition to winning a lot of bikini and swimsuit contests, Amy was the 1996 Fitness America National Champion.
Krisztina Sereny
Krisztina Sereny
Krisztina Sereny is a female fitness competitor from Budapest, Hungary.
As a fitness model she has appeared in a ton of magazines.
She took first place at the 1998 IFBB Hungarian Cup, the 1999 IFBB Austrian International Championship, the 1999 IFBB Hungarian Cup and the 2004 WABBA European Championship.
Jenny Lynn
Jenny Lynn
Jenny Lynn is an IFBB professional figure competitor.
She came in first place at the 2003 Figure International, the 2003 Pittsburgh Pro Figure, the 2003 Show of Strength Pro Championship, the 2004 Figure International, the 2004 Show of Strength Pro Championship, the 2005 Sacramento Pro Championships, the 2005 San Francisco Pro Championships, the 2006 Pittsburgh Pro Figure and the 2006 Figure Olympia.
Monica Brant
Monica Brant
Monica has been in a ton of contests during her career, including first place wins at the 1991 Fitness USA Preliminary, 1994 Fitness USA Preliminary, 1995 IFBB Jan Tana Pro Fitness and the 1998 IFBB Fitness Olympia.
Of course you associate the name Trish Stratus with the WWE.
She was the WWF/WWE Women's Wrestling Champion 7 times.
But before she was a professional wrestler or television personality, Trish was a sought after fitness model.
When Trish was growing up in Richmond Hill, Ontario, Canada, she wanted to become a doctor.
It looked like Trish was getting her wish when she became a pre-med student at York University in Toronto, Ontario.
Things looked good for her medical career until a faculty strike by YUFA in 1997 that lasted seven weeks, effectively shutting the college down.
Since Trish couldn't go to school, she got a job in World Gym, and was approached by Scott Able (who has trained over 300 bodybuilding and figure champions) to do a modeling job for a supplement line.
This lead to her catching the eye of Bob Kennedy, and being contracted to work for the Musclemag International fitness magazine from 1997 to 1999.
Trish became one of the world's most sought after fitness models, and wound up appearing on the cover of over 20 international fitness publications.
One of Trish's most remembered projects from her fitness period was the infamous The Dream Team calendar with fellow fitness model Stacey Lynn.
IFBB Pro figure competitor, fitness model and certified personal trainer, Catherine Holland was born on March 21, 1980 in Portland, Oregon.
This lovely young lady holds BS and MS degrees in Exercise and Sport Science from Oregon State University.
In addition to Figure Competitions, she is a business owner and instructor of Celebration Boot Camps.
She has competed in the:
2004 NPC Northwest Natural Figure Championships: Overall
2005 Oregon Ironman Figure: 1st place over 5’6”
2005 Emerald Cup Figure: 7th place 5’6-5’8”
2006 Emerald Cup Figure: 13th place 5’6-5-8”
2006 NPC Jr. National Figure Championship: 9th Place Class D
2007 NPC Jr. National Figure Championship: 12th Place Class F
2007 NPC Figure Team Universe: 16th place Class F
2007 NPC Figure USA’s: 16th place Class E
2008 Emerald Cup Figure: 2nd place Class F
2008 NPC JR USA Figure Championship: 1st place class E
2008 NPC JR NATIONALS Figure Championships: 1st place, Class E, and new IFBB FIGURE PRO
You can see and learn more about Catherine at her website:
http://www.catherinefitness.com/
I did a write up on IFBB Figure Pro Juliana Malacarne last year on my other fitness women blog, but I wanted to do an update on her here.
Juliana is of Italian heritage, but was born in Brazil.
And like many of the other female fitness beauties that I do write up on here, she is multi-talented.
She's not only a fitness pro, but a female personal trainer, nutritionist and female fitness model.
Female Fitness Competitions:
2006 IFBB Europa Super Show - NP
2007 IFBB Pittsburgh Pro Figure Championships - NP
2007 IFBB California Pro Figure Championships - 13th place
2007 IFBB Colorado Pro/Am Classic Bodybuilding And Figure Contest - NP
2008 IFBB Arnold Classic Bodybuilding, Fitness And Figure Contest - 12th place
2008 IFBB New York Pro Figure - 13th place
2008 IFBB Atlantic City Pro - 4th place
2009 IFBB Arnold Classic - 13th place
2009 IFBB New York Pro Figure - 10th place
You can find out more about Juliana at her MySpace page here:
http://www.myspace.com/julianamalacarne
And here is a clip of Juliana working out at a gym posted by dcerbi on YouTube
The lovely Kathleen Tesori is Americas Fittest Model Magazine's "Fittest Model Champion"
This 5' 4", 114 lbs beauty from Salt Lake City, Utah has done a lot of fitness modeling.
She's appeared on the Hawaiian Tropic website and poster, and she's appeared in Max Muscle, FLEX and Muscle and Fitness Hers.
Contest History:
2005 Hawaiian Tropic Utah State final-1st place
2005 Hawaiian Tropic US Finals – top 12
2007 Hawaiian Tropic Nevada State final – 1st place
2007 Hawaiian Tropic US Finals – top 12
2007 Northern States NGA Finals – 1st place
2008 Flex Bikini Model Search-1st place
IFBB Figure Pro Erin Stern is from Wellington, Florida.
She's a fairly new face, but I'm sure you'll be seeing a lot more of her.
Before entering competition, she competed in track and field at the University of Florida. Her specialty was the high jump and hurdles.
When she's not competing, she works in the real estate industry.
Contest history :
2003 NPC, Gainesville
2008 NPC National Figure, won F class (over 5'7") and got her IFBB Pro Card.
This 5'8", 136 pound beauty can bench press 193 lbs, deadlift 230 lbs, and squat 230 lbs.
Laura Coleman is an up and coming fitness model and competitor.
She's 5'7" and weighs 127.
I was only able to find two competitions Laura has been in, she placed 4th at the 2005 Los Angeles Bodybuilding, Fitness & Figure Championships, Class F and she came in 1st in Figure F at the 2007 Los Angeles Bodybuilding, Fitness & Figure Championships.
Laura has appeared in Oxygen, Ironman, Muscle Mag and Muscular Development.
And as far as I can tell, she is in a relationship with retired IFBB Pro Bodybuilder Eryk Bui.
Sondra Hopkins is a personal trainer, NPC figure competitor and she owns the Fit Life Studio in Boerne, Texas.
Contest history:
West Texas Classic 2008 Masters - 1st Place
Ronnie Coleman Classic 2008 - Masters 4th Place
Ronnie Coleman Classic 2008 - D Class 8th Place
NPC Rock Fitness Extravaganza 2008 - Masters - 1st Place
NPC Rock Fitness Extravaganza 2008 - Figure B - 2nd Place
NPC Texas State Championships - 4th Figure D
Stay at home Mom, IFBB Bodybuilder, former IFBB Figure Pro and fitness model Karen Zaremba.
Karen was born on January 27, 1964 in Detroit, Michigan.
Contest History:
2003- Michigan Novice Bodybuilding championships- overall
2004- Central States Figure championships- overall
2005- Junior USA's - third place Class A
2005- Junior Nationals- third place class A
2005- NPC National Figure Championships- second place class A, earned IFBB pro card
2007 Europa Super Show - 8th place lightweights
This sleek and muscled 25 year old from Austin, Texas is Melissa Merritt.
Melissa won the Figure Overall title in Las Vegas at the Fitness America World Championships on November 21, 2008.
Melissa just ran a Fitness Bootcamp with fellow fitness stars Abby Marie and Brenda Mikalajunas.
Abby Marie is also being trained by Melissa.
Mai Tran is a Fitness model, Bikini model and Import Car model.
This 5'1, 96 pound (yes that's right...96 pounds!) Vietnamese (she was born in the US, but both her parents are Vietnamese) beauty is very popular on the internet.
And rightly so.
She has been in fitness magazines such as MuscleMag, Oxygen, Muscle and Fitness, Muscular Development and Flex.
And this is a "hat-trick" for Mai.
Laura Coleman is an up and coming fitness model and competitor.
She's 5'7" and weighs 127.
I was only able to find two competitions Laura has been in, she placed 4th at the 2005 Los Angeles Bodybuilding, Fitness & Figure Championships, Class F and she came in 1st in Figure F at the 2007 Los Angeles Bodybuilding, Fitness & Figure Championships.
Laura has appeared in Oxygen, Ironman, Muscle Mag and Muscular Development.
And as far as I can tell, she is in a relationship with retired IFBB Pro Bodybuilder Eryk Bui.
I did a write up on IFBB Figure Pro 
