Archive for the ‘Interviews’ Category

I am delighted to tell you that this weeks ‘Fitness Body Interrogation’ is with fat loss expert Rachel Cosgrove, the author of The Female Body Breakthrough! Let’s jump straight on into todays interrogation with Rachel. I hope you all ENJOY!!! 

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Rachels Websites:

Rachel Cosgrove

The Fit Chic Body

The Female Body Breakthrough

ADD Rachel as a FRIEND on Facebook

Become a FAN of The Female Body Breakthrough

Achievements:

B.S. in Physiology, CSCS, USAW cert, USAT Level 1 cert, CISSN

Ironman Triathlete

Set a U.S. record in Deadlift at USAPL Powerlifting Competition 2007

National Level Fitness Competitor

Author of The Female Body Breakthrough, published by Rodale

Columnist in Women’s Health Magazine

Featured in Shape, Self, Women’s Health, Oxygen, Men’s Fitness, Men’s Health,

Co-Owner of Results Fitness, open for 10 years now

Ambitions:

Have a best selling book and reach as many women as I can with my message.

Vital Statistics:

  • Hair Colour:  Brown   
  • Eye Colour:  Hazel
  • Height: 5′ 7″     
  • Weight: 150ish
  • Size: 6-8 (which is what really matters)
  • Captainsixpack.com: All about Rachel… Tell us a little bit about yourself as a person?

    RC: I grew up in Southern California. I started going to the gym with my dad when I was probably 11 or 12. I took dance classes growing up competing and winning a few national dance championships, became a cheerleader in high school and went on to college at UCSB and studied Exercise Physiology while I was on the dance team there.  After graduating from college I moved to New York City where I pursued my passion at the time which was dance and to be on Broadway one day.  While in New York started working as a personal trainer and slowly my passion for dance and being on broadway turned into more and more time spent in the gym and less and less time spent in the dance studio as I discovered what I am truly passionate about – helping women to reach their potential physically and mentally.  Since then I have taken advantage of every opportunity I can to learn more about fitness, nutrition, mindset and health. I have also challenged myself physically with different goals such as fitness competitions, triathlons and powerlifting. I competed at the national level in fitness competitions, completed an Ironman Triathlon and set a record at a powerlifting competition.

    Captainsixpack.com: Getting started… How did you get into the health and fitness industry and what led to you becoming involved a trainer and specialising in training the female clientele?

    RC: I am a female who has struggled with my own body image and weight. I have had an eating disorder and have always been in pursuit of looking and feeling like a fit female. It has never been easy for me and I know how most women feel. I also know how hard they can be on themselves and hopeless they can feel at times.  After years of studying and working with thousands of women, I have finally figured out what works.  I love seeing the light bulb go off for one of my female clients which is the moment I live for and do what I do for.

    Captainsixpack.com: On your website you say the following… “I have spent many years researching the best methods for losing fat, gaining muscle and achieving that lean, athletic look every female wants. Every one of us has the power to transform ourselves into something incredible, yet confusion and lack of knowledge keep most women from ever realizing their true physical potential.” Explain to us what sort of confusing exists out there today and some of the myths that may be holding many women back from developing that lean athletically sculpted physique they really want to achieve?

    RC: Most women think they have to do hours and hours of cardio or running torturing themselves. They think the answer is to train for a marathon but then put all of the time in and effort and still don’t have the body they want. The average woman also feels that she needs to starve herself eating very little food. You don’t know how many times I have heard women say- I am only eating 1200 calories a day and going for an hour walk/run every single day to lose weight. And they do lose weight initially but then their body plateaus and they can never keep up with it.

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    Captainsixpack.com: “I Believe Everyone Is An Athlete Whether They Are A Housewife Or A Full Time Training Athlete. Everyone Should Train Like An Athlete.” This is a direct quote of yours… can you explain to our readers why you believe everyone should train like an athlete… and explain what it actually means to train athletically or like an athlete?

    RC: One of the main differences is having a goal and a focus. I am big on setting goals with my clients constantly asking- what are working toward? What is our goal with this workout? Athletes train with a goal in mind and they periodize their training to peak for a season or event. I recommend this for the average female client too. Pick out a goal to “peak” for.  This will give you focus. Instead of just going to the gym everyday and doing the same workout and having no real plan or focus.  

    Captainsixpack.com: OKAY… so based on your training philosophy… do you train yourself and all your female clients in a very similar manner? How do you initially start out training a new female client and what differences will there be between a new client who has a solid training background as opposed to a new client who has being leading a rather sedentary lifestyle for the past few months or even years?

    RC: Yes, with women I almost always use a full body program and I never have exercises that isolate anything. I also usually keep them on their feet or using their core. Very rarely will have them sit or lie on a bench unless I am trying to progress them to an exercise that is not sitting or laying on a bench and start there as a starting point. Very woman is different but some of the usual imbalances including forward head and shoulder posture, tight hip flexors and usually a case of gluteal amnesia along with tight calves from wearing high heels are some of the usual imbalances that I like to address first thing.

    Most women no matter what level they are at can usually benefit from doing a phase of body weight really focusing on correcting posture and imbalances. These can be some of the toughest workouts.

     Captainsixpack.com: Lifestyle of the fit and fabulous… Apart from training and nutrition, tell us about the lifestyle (habits) required to achieve a lean athletic physique. Obviously you don’t smoke, but would you ever consume alcohol… and what about junk food (cheat meals), do you ever indulge in these…. ALSO, how important do you feel quality sleep, stress management and social support is for someone who’s looking to take their physique to the next level?

    RC: I live and preach the 90% rule giving myself and my clients 10% of the time to relax and enjoy life. I myself like to splurge on a glass of wine 1-2 times a week or maybe dessert. In my book I talk about what I call a splurge grid, based on the compliance grid that John Berardi came up with, which allows you to splurge 10% of the time. I explain that it is like a budget- you get 10% of your budget to indulge so indulge wisely, don’t waste it and get right back on your budget. Just because you bought an expensive pair of shoes doesn’t mean you should max out your credit card. Instead enjoy the new pair of shoes and get back on your budget. Same with a splurge- enjoy the indulgence and get back on your plan and do not feel guilty.

    Captainsixpack.com: Confidence gained… confidence sustained. It’s clear to see that you’ve developed a fantastic physique and are a perfect representation for your personal training business and no doubt someone with a physique your clients admire. Obviously you look like a very confident woman. How important do you think being fit and healthy and seeing ‘visual’ results are in developing and maintaining ones confidence, especially for females?

    RC: Extremely. Confidence, mindset and ending the negative mental chatter that most women have going on upstairs is huge for their success and long term goals. When I started writing my book it was about exercise recommendations for women but as I started to interview my clients and figure out what exactly I wanted to include I realized the clients who have made life long changes were the ones who changed their mindset and became confident and empowered in their new bodies. Too many women lose weight but still hang on to that negative mental chatter which will eventually send them right back to where they started. Our minds are very powerful.

    Captainsixpack.com: Reality checks… I know myself that potential clients and people in general always want information and tips on ‘what’s the best exercise for _____ (fill in the blank) or they say ‘how much weight can I lose or what sort of shape can I expect to get into in the next few weeks if I’m really, really good’. Do you experience this yourself and if so… how do you respond? Do you have to give clients ‘REALITY CHECKS’ often?

    RC: I always use the big picture talk of- What is the big picture? Where are we going and that keeps them focused on the bigger picture. I believe that if the client vocalizes it, they have it within them to accomplish it. So asking them the right questions to find out what they truly want to accomplish will give you a real picture of what they need. As our clients learn and are in our environment they tend to “get it.” It is the type of culture we have created at our gym where all of our trainers and staff speak the same language and if you have been a client long enough you also speak the same language and like I said, “get it.” If they are still asking these types of questions then we need to do a better job of explaining the process. Usually these types of questions are because they want a focus or a vision or a goal to work toward- if you take care of that up front you won’t have these questions. Plus most of our clients trust us and don’t really question too much, especially when they look around and see other women who look the way they want to look. They are ready to follow our advice and enjoy the journey.

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    Captainsixpack.com: Planning and Goal Setting… How much planning do you put into your programming and nutrition? Do you plan out your workouts well in advance and do you pencil in planned days off and would you ever plan a week off? And what about goal setting… is it that important?

    RC: I am a huge planner and plan most things. At our gym we plan our clients training programs at least 12 weeks in advance. They stick with the same program for 4 weeks and then change the program before their body adapts. I am also huge on goal setting. With everything in my life I start with the big picture in mind of what I want and then work backwards and figure out the plan of where I need to be or what I need to do today to make that bigger picture happen. This is true with my business, my training and my clients programs.

    Captainsixpack.com: Nutrition and taste bud satisfaction… When it comes to ‘eating clean to get lean’ a lot of people assume they must eat boring and bland foods. I think a lot of this comes from how bodybuilders and fitness competitors diet down for shows. What’s your take on eating clean and what do you do to keep your taste buds satisfied?

    RC: Having the 90% rule helps because if you are really craving something you can have it as long as you keep it to less than 10% of your week. In addition I have made Shepherd’s pie using cauliflower as the pie crust or spaghetti squash as pasta. You can get creative. John Berardi has put out some great resources of recipes with some delicious healthy foods.

    Captainsixpack.com: Nutritional madness… Counting calories and weighing food… Do you make your clients weigh their food and count calories? Or do you have them use and implement simpler strategies? Also, are there any nutritional myths you find people still fall for when it comes to nutrition for fat loss and physique development?

    RC: Nope, I do not make them count calories and weigh their food unless they are a figure competitor or really “dialing it in” to peak for an event. The biggest myth is to eat less and less depriving yourself. I am a big proponent of the eat more, burn more principle- getting really effective training programs to get your metabolism revving and fuel your body to be fabulous!

    Captainsixpack.com: Supplements… Personally I think there’s a limited number of ‘EFFECTIVE’ supplements on the market today and find that most people don’t have their training or nutrition in order… or consistent enough to validate their use of supplementation. What’s your take on supplements and do you have certain rules or guidelines people must meet before they start to supplement?

    RC: I stick to the basics with myself and my clients. Multivitamin, Omega 3 Fish Oils and Whey protein for snacks or post workout. I’ll also recommend women take a Calcium supplement too. Other than that there is no magic pill or supplement that will do the work for you.

    Captainsixpack.com: Tell our readers a little bit about your new ‘ladies only’ website called The Female Body Breakthrough? What is the site all about?

    RC: The website is my answer to the requests to be coached by me but being unable to come to our gym. Within the site I have programs to follow, I have a forum where I am active answering questions and helping the members of the site. I also have exclusive content. It is basically a support community for those who read my book and want to make sure they are going to follow through and have the support they need and access to me as your coach.

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    Captainsixpack.com: What is your favourite…

    Exercises to perform? Love Deadlifts

    Body part to train? Butt and Legs

    Physique(s) you admire? I always liked Monica Brant and of course Rachel McClish and on my vision board right now is Dara Torres

    Food? Avocados and/or Guacamole

    Cheat food? Wine and Ice Cream

    Drink? Cabernet or of course an occasional Guinness (I am married to a Scotsman)

    Place to visit? The Beach

    TV Show? So You Think You Can Dance

    Activity to do? I love to go cycling long distances and hills.   Otherwise, read magazines in the backyard sitting in the sun.

    Captainsixpack.com: Any closing words of wisdom for our readers?

    RC: Life is too short to not look and feel your absolute best every single day. Stop beating yourself up mentally and start taking action and make your “someday” TODAY to reach the body you have always wanted.  Enjoy the journey to become a fit female and remember that you will very soon inspire someone else!

    I hope you all enjoyed this weeks Fitness Body Interrogation with Rachel. Be sure to check out her new book and stayed tuned for the next installation of The FBI Files. Until then, be good and stay committed to your goals!

    ian

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com 

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    I am delighted to tell you that this weeks ‘Fitness Body Interrogation’ is with the beautiful and highly successful 2009 Fitness Universe Champion, Brooke Griffin of www.BrookeGriffin.com

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    Let’s jump on in to this ‘Fitness Body Interrogation’ with Brooke. I hope you enjoy the interrogation and find her words inspiring to you!

    Name: Brooke Griffin

    Quick Bio:  The 2009 Fitness Universe Champion, personal trainer, wellness coach and author of the bridal fitness program and the healthy holiday guide. 

    Hometown: Corbin, Kentucky 

    Current Location: Cincinnati, Ohio

    Websites:

    www.brookegriffin.com

    www.healthyholidayguide.com

    Facebook Fanpage: Click Here To Become a FAN!!!

    Achievements:

    2009 Fitness Universe Champion, Former NFL Cheerleader, Former National Champion University of Kentucky Cheerleader

    Vital Statistics:

  • Hair Colour:  Blonde      
  • Eye Colour:  Brown
  • Height: 5′ 4″     
  • Weight: 120lbs
  • Chest: 34c
  • Waist: 25
  • Hips: 32
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    Captainsixpack.com: Brooke… Tell us a little bit about your background? Did you play sports as a youngster and what was it that led you to become a fitness competitor and fitness professional?  

    BG: I have played sports most of my life, I was involved in gymnastics at a very early age and then was a cheerleader, ran track and field, and played golf.  My active background is what lead to me getting involved in fitness.

    Captainsixpack.com: Lifestyle habits for getting and staying lean and sexy… Apart from training and nutrition, tell us about the lifestyle (habits) required to achieve and maintain a lean and sexy body. Obviously you don’t smoke, but would you ever consume alcohol… and what about junk food (pure cheat meals), do you ever indulge in these…. as I know you spend a lot of time in the kitchen making ‘CLEAN’ treats!

    BG: I think everything is ok in moderation.  I do not smoke and only drink on occasion.  I love having a weekly cheat meal which usually includes one of the following: Mexican, pizza, ice cream, or candy!  I also love to cook which makes it easier to live a healthy lifestyle. 

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    Captainsixpack.com:  How important do you feel quality sleep, stress management and social support is for someone, especially a female, who’s looking to take control of their health, lose weight and ultimately carve out a lean and sexy physique?

    BG: I think it is so important to live a well balanced lifestyle including getting enough sleep, avoiding stress, and being around friends and family. 

    Captainsixpack.com: Confidence gained and lifestyle enhancement. From reading your blog posts, watching your youtube videos, as well as seeing you on stage it’s clear to see that you have developed a fantastic physique and are a perfect representation for your personal training business. I am 100% confident that you have the look all of our female readers would love to have… and you are also come across as a very confident and humble individual. How important do you think being fit and healthy and seeing ‘visual’ results are in developing and maintaining ones confidence? 

    BG: I think it is extremely important….when you see “visual” results you are then motivated and inspired to continue on living your healthy lifestyle, however, I truly believe that a big part of my confidence comes from the way I feel on the inside….I am very happy and grateful for the opportunities and many blessings I have had. 

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    Captainsixpack.com: Planning and Goal Setting… How much planning do you put into your programming and nutrition? Do you plan out your workouts well in advance and do you pencil in planned days off and would you ever plan a week off? And what about goal setting… is it that important? 

    BG: I think planning is key to ones success.  I plan out everything!  My workouts, nutrition program, things to do…….I can not stress this enough to my clients, planning and goal setting is a big part of anyones success in this industry. 

    Captainsixpack.com: Nutrition and taste bud satisfaction… When it comes to ‘eating clean to get lean’ a lot of people assume they must eat boring and bland foods. I think a lot of this comes from how bodybuilders and fitness competitors diet down for shows. What’s your take on eating clean and what do you do to keep your taste buds satisfied?… I know you have some awesome recipes and share loads via your YouTube video Channel 

    BG: I completely disagree that you have to eat boring and bland foods.  There are so many options available!  I try to share this with others as I love to cook and it only takes experimenting with different ingredients and thinking out of the box.  I would not have it any other way…..I enjoy how eating clean makes me feel!

    Captainsixpack.com: Nutritional madness… Counting calories and weighing food… Do you make your clients weigh their food and count calories? Or do you have them use and implement simpler strategies? Also, are there any nutritional myths you find people still fall for when it comes to nutrition for fat loss and physique development? 

    BG: I try not to count calories or have my clients count calories unless of course they are training for a show and down to their last few weeks.  I rather try to educate my clients on portion sizes, and portion control.  The one myth that I still hear and see is that fat-free is better….. not so!  Our bodies need a little fat and when something is fat-free it usually has sugars, carbs, or other ingredients added to it for flavour which are equally or sometimes worse!

    Captainsixpack.com: Supplements… Personally I think there’s a limited number of ‘EFFECTIVE’ supplements on the market today and find that most people don’t have their training or nutrition in order… or consistent enough to validate their use of supplementation. What’s your take on supplements and do you have certain rules or guidelines people must meet before they start to supplement?… Are there any supplements or health foods you personally recommend? 

    BG: I completely agree with the fact that there are a limited number of “Effective” supplements on the market.  I am supplement free and do not recommend supplements to my clients.  I do believe that some of them may work but I like to stick to healthy eating and exercise. 

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    Captainsixpack.com: Training… Tell us a little bit about your training approach to training and sculpting a lean and sexy feminine figure? Share with us how you train yourself and your clients? 

    BG: I do a ton of interval training…..and then of course I use resistance training but for myself and most of my clients I stick to lighter weights and tons of reps and try to combine these exercises with a form of intense interval training to burn fat.

    Captainsixpack.com: Not only do you have a stunning physique but you are also a stunning lady and always well groomed… do you have any make up and beauty tips for our female readers?

    BG: I love mascara and never leave home without it!  My fav right now is Dior Show.  The best beauty advice I ever received was to always Smile….so true….everyone always looks better with a smile!

    Captainsixpack.com: What’s your favourite…

    Exercise to perform? I have a love/hate relationship with dead lifts

    Body part to train? Shoulders

    Physique(s) you admire? I love Alicia Marie

    Food? Anything Mexican

    Cheat food? Pizza

    Drink? Margarita

    Place to visit? Jade Mountain Resort, St. Lucia

    TV Show?  The Office and The Real Housewives of Atlanta

    Activity to do? I love to golf

    Website:  www.oxygenmag.com

    Captainsixpack.com: You just put together a FREE resource called ‘The Healthy Holiday Guide’… tell us a little about what’s inside of that and where people can grab a copy for themselves? 

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    BG:Yeah….so I know how hard it is to eat good and exercise during the Holidays so I worked really hard to put together a program that everyone could do during the holidays.  You can download the program for free which includes a grocery list, meal plans, and workouts that you can do at home or wherever you may be travelling to this Holiday Season!  The website is www.healthyholidayguide.com

    Captainsixpack.com: Any closing words of wisdom for our readers? 

    BG: I will leave everyone with my fav quote….I think this is perfect for not only achieving your goals in the health and fitness industry but in life as well “Instead of giving myself reasons why I can’t, I give myself reasons why I can.” Author unknown

    I hope you enjoyed this interview with Brooke. Be sure to grab her FREE Healthy Holiday Guide at www.healthyholidayguide.com and go ahead and check out her main website at www.BrookeGriffin.com

    ian

     

     

     

     

     

     

     

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com