Ultra-FIT magazine

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Natalia will show you how to torch fat, shape up and get cover sexy!

 

 

FELICIA ROMERO

 

Felicia Romero is one of the top fitness models in the US. Here she shares her workouts and her tips for getting and staying in great shape with ultra-FIT.

 UF: How did you get involved in fitness?

FR: I have always been active, playing collegiate softball. I started competing (fitness modelling) when I was done playing softball. I like having something to work toward. A friend at the gym suggested I should compete because I had the structure for it – so I decided to do my first show not knowing anything about dieting and training. However, I did very well and I continued competing and achieving at the pro-level. I earned 6 fitness magazines covers subsequently.

 

UF: What have been your career highlights to date?

FR: My career highlights include three top 5 placings at the Figure International. I competed in the Olympia for seven consecutive years and my best finish was top 5 in the world.

I’m also very honoured to have been featured on the cover of Flex Magazine Swimsuit issue, two years in-a-row and Muscle and Fitness Hers and Oxygen magazine covers in 2012.

UF: What’s a typical week’s training consist of? 

FR: I usually lift four days a week with two upper body days and two lower body days.

 

 

 

Sample our Jan 2014 issue here

http://ultrafitmagazine.co.uk/wp-content/uploads/2014/01/24_1_sampler_reduced_size.pdf

Leg days:

Leg extensions – 3 x 20

Walking lunges holding dumbbells – 20 each leg x 3 sets

Leg press – 5 x 30

Step ups – 3 x 15 each leg

Plie squats – 3 x 20

Leg curl – 5 x 15

Glute kickback – 3 x 20

Upper body days:

Shoulder press (dumbbell) – 5 x 15

Side laterals and front raises (back-to-back sets) – 3 x 15 reps

Lat pulldown – 3 x 15 reps

Rear delts – 3 x 20

Seated row – 3 sets of 15

Triceps press down- 5 x 20 reps

Triceps extension – 3 x 15

 

UF: Do you train by yourself or with others?

FR: I usually train by myself. My schedule is complicated so it’s nice to go whenever I can get it in. It would be very hard to schedule with someone else. And I don’t like to talk during my workouts either – time is a huge issue for me so I must maximise my time, best I can.

UF: How did you learn what works for you and what doesn’t and have you had a trainer?

FR: You really must pay attention to your body and always have your goals written down. No one knows your body best except for you, so you really must pay attention to your body and how you feel with certain food and exercises. I have had a trainer before. I have learned a great deal from others and it’s nice to get different points of views on training – the more knowledge the better.

UF: What body parts do you find toughest to work on?

FR: The body part that is the toughest for me is my lower half – it’s the hardest to tone and shape. I carry most of my fat in my lower body so I always work to target that area.

UF: What type of diet do you follow?

FR: I wouldn’t really call it a diet, but I do eat clean and health – this is a lifestyle choice and not a quick fix. My problem in the past has been the time crunch and pressure to get in shape in a certain amount of time. That lead to many problems of bingeing and feelings of guilt. So now I make good choices and stay active. I love eggs, fish, veggies, avocado, quinoa and I try to incorporate all of those foods in my diet daily. Just eat clean be conscious of what you put in your mouth and the health will come.

UF: Are supplements necessary?

FR: I don’t think supplements are mandatory for a healthy way of life but they definitely can help. Just as the word means they are ‘supplemental’ to your diet. I have found that many have helped me throughout the years – whether it was for something I was lacking in my body or for energy. There is a product called YouthH2O that has helped me tremendously with my thyroid and hormones. The maca and other amazing antioxidants in it have aided in regulating my thyroid function. If you are going to add supplements to your diet then make sure you do your research and you take products that your body needs.

UF: How do you motivate yourself to train and eat clean?

FR: Motivation must come from within and has to be so much more then wanting to look good. I enjoy working out and that’s what keeps me going. We only get our body once and we must treat it with the upmost respect. Being healthy is a way of life for me. If you force yourself to eat clean and train then it won’t last, but if you treat it like a lifestyle, remain positive then the motivation will be there.

UF: What’s the most unusual workout you have done?

FR: I haven’t really done anything unusual but there have been many times where I have been extremely uncomfortable! I’m not great at cardio so anything with jumping or sprinting always kills me!

UF: What tips have you got for women wanting to get into the best shape they can?

FR:

1. Have a plan

2. Take baby steps

3. Stay positive and keep yourself accountable at all times including when you are not in the gym.

4. Mind over matter – you must have the will power. If it’s not there then you won’t reach your goals.

UF: If you had to choose three exercises that you could only do what would they be and why?

FR:

1. Lunges: the staple exercise for the lower body that you can do anywhere. No gym needed.

2. Glute kickback: I love training my glutes and this is an exercise I love doing.

3. Squat with a shoulder press: I love doing combination exercises so combining a lower body move with my favourite upper body exercise is perfect for me.

UF: What are your future plans?

FR: There is so much I want to do! I have aspirations for a book, which I have began writing. I want to do fitness workout DVD’s, continue training and helping people reach their fitness goals. I also have been doing more and more motivational speaking and travelling a bit for that. I love it and enjoy talking about fitness, health and nutrition. I want to become an icon in fitness and I will continue working in order to make that happen.

UF: Anything else you would like to add?

FR: I just want to thank my family and close friends (you know who you are). This life can be tough with many ups and many downs but it’s how you handle those times that makes you the person you are. If you have a voice, speak your mind even if your voice shakes – do not give up for what you want. Being happy is the ultimate goal – if you are not happy then what is the point?

MODEL INFORMATION

Felicia Romero

Twitter @feliciaromero

Instagram @feliciaromero

www.facebook.com/FeliciaRomeroOnline

www.azprophysiques.com

 

PHOTOGRAPHER INFORMATION

James Patrick

Twitter @jpphotography

Instagram @jpatrickphoto

www.facebook.com/JamesPatrickPhotography

www.jamespatrick.com

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Body & Life Transformation

Brooke Stacey our ultra-FIT cover model is a prime exemplar of a strong woman. She transformed herself with a training regime that involved free-weights and good old hard work. Now as she says ‘transforming her body has transcended every area of her life in a positive way’. Here’s her story.

UF: Tell us a little about your background (family, location, job, etc)

BS: I was born and raised in Austin, Texas, as a middle child with two siblings in a supportive and loving home with my Mom and Dad.  I was always active in sports and outdoor activities growing up.  My family has been a huge support to me from cheering me on in the sports I played growing up to celebrating my successes as a fitness model as an adult.

About four years ago, I transformed my body and re-assessed my health and fitness goals.  After I graduated college and began working full time in sales I found myself wanting to loose weight – and specifically what I call the infamous “10 pounds” that I couldn’t seem to get off. I hired a personal trainer, Ahmad Watson and went to work adding resistance training, cardio and changing my eating habits. I never anticipated what the end result would be, but after 6 months of training I ended up with a transformed body that I had not even thought possible.  I decided to try my hand at fitness modelling and landed a job with Oxygen Magazine in Canada.  I also decided to get my personal trainer certification so that I could better educate myself and others on my new found passion for health and fitness. Transforming my body has transcended every area of my life in a positive way.  Inspiring others to live healthier, happier lives has been one of the most rewarding things I have been able to do.

Click on image to see Brooke in action on our youtube channel!

I have a full time job in sales that I have done for the past eight years, but in that time I have enjoyed working out, inspiring others and shooting with some of the top photographers in the fitness industry for the last four years as a fitness model.  It is not always easy balancing a full-time job, with being a fitness model and personal trainer, but when you find your life’s passion like I have with health and fitness it makes every moment you do it enjoyable.  I have been blessed with good health and want to maximise that every day by being grateful and by helping others reach their full health and happiness potential.

UF: How did you get started in fitness?

BS: After transforming my body, I decided to try to get into fitness modelling as I mentioned.  I took some starter pictures with a photographer friend at Fall Creek Studios (www.fallcreekstudios.com) and we emulated the pictures in Oxygen Magazine to submit to Oxygen.  After some help from famed, Oxygen staff photographer Paul Buceta (www.paulbucetaphotography.com) I was booked for my first modelling job with Oxygen!  It was a dream come true and still is every time I get to shoot with them.  I have since had the pleasure of getting to travel the world from Canada to the Dominican Republic to shoot for fitness. It’s so rewarding and enjoyable.

UF: What has been the proudest moment on your fitness journey?

BS: The proudest moment has been reaching my full personal potential and living a life-dream of being an example of health and fitness to others.  I, like many people, didn’t think it was possible and doubted my own ability to change my life and myself.  Thankfully with God, supportive loved ones and friends, I been able to get through rough times and have reached a happiness from within that I didn’t know was possible.  The fact that my personal journey of self-realisation could inspire anyone else to do the same is amazing and re-inspires me daily.

UF: What are your aspirations?

BS: I aspire to continue to be a positive example of health and fitness for the rest of my life no matter what age or place in my life I am at.  I hope to one day have a family and children and to lead through example and guide my family to a healthy and happy life.

UF: Do you have a trainer or do you set your own programmes?

BS: As I mentioned I have had a trainer from the beginning of my journey that has helped me transform my body and now helps me stay on track to keep my body in top shape. Ahmad helps set my programmes and will train with me to help ensure my form is correct and that I am pushing myself.

UF: What’s a typical week’s training involve?

BS: My training from week-to-week can vary depending on the programme my trainer has me on and the goals we are trying to achieve such as building more muscle or leaning up, whilst always maintaining the muscle I currently have.

We try to switch up my training routine every month to ensure my body continues to be challenged and is changing toward reaching my current goal.  My workouts are set around my current lifestyle obstacles, including my work schedule, so the workout I have provided is set around three days a week in the gym lifting (see below).  For this reason, intensity in my workouts is crucial to the success of my body responding.  We can’t always get into the gym five days a week.  This is also the beauty of a great workout programme, it can have some variability and still be successful. Consistency in clean eating helps me stay on track with achieving my goals in the gym no matter if I’m lifting three or five days a week.

This particular workout routine consists of three days resistance training and two days cardio training.

My cardio days consist of outdoor trail running, stair-stepper or sprint intervals depending on the weather for 30-45 min.

Weights

I’ve provided what’s more of a strength and endurance workout – it uses 4 sets with reps ranging from 8-12

WARM-UP		SETS	REPS
Foam Roll
Static Stretch
RESISTANCE		SETS	REPS
Legs	Dumbbell Squats Stationary Lung	4 4	12 12
Back	Seated Cable Pull Down  Dumbbell Bent-over Row	4 4	12 12
Chest	Dumbbell Chest Press Stability Ball Press-ups (hands on ball)	4 4	12 12
Biceps	Standing Barbell Biceps Curls (EZ Bar) Single Leg Standing Hammer Curls	4 4	12 12
Triceps	Scull Crushers  Bench Triceps Dips (Body weight)	4 4	12 12
Shoulders	Standing Dumbbell Front Raises Single Leg Standing Dumbbell Lateral Raises	4 4	12 12

 

UF: What areas of your body do you need to work on the most?

BS: My legs are definitely the area I have to work the most.  My definition of most is defined by hitting them from all angles with resistance training, plyometrics and consistent cardio to keep them lean and toned.  My body tends to hold onto fat in my legs

UF: What are your favourite and least favourite exercises and why?

BS: My favourite exercises are always with free weights.  I enjoy lifting heavy and engaging my entire body during my lifting … so for me it’s standing shoulder press and dumbbell chest press because I am strongest in my shoulders and chest and love the adrenaline rush I get from lifting heavy!

My least favorite exercises are biceps curls and sit-ups.  My biceps are my weakest muscle and are most challenging.  I just like to train my abs by engaging during all training activities, so I don’t have to do sit-ups.  I get bored just doing sit-ups.

UF: What advice do you have for anyone wanting to get into the best shape that they can?

BS: My advice is to get started, keep going and never limit yourself to what is possible.  The body is an incredible thing and can achieve beyond what our mind would otherwise limit us to.  If you consistently train and eat healthily the end results are limitless.  Transformations are possible and happen every day.  It’s a matter of how important it is to you and what work you are willing to do to see the results.

UF: What type of diet do you follow and how strict are you at following it?

BS: I truly don’t follow a diet.  I focus on eating clean all of the time.  When I transformed my body I slowly began to make changes to my eating habits like cutting back on fast food, limiting fried foods, incorporating more vegetables and taking out processed snack foods like chips, crackers and cookies.  I avoid processed foods and try to eat natural, organic foods as much as possible.  I have never been on a diet for a show or shoot.  I eat the same all-year round and adjust my workouts and clean up my eating when I get closer to a shoot date.  By applying a holistic approach to eating I find it is easy to follow and maintain my clean eating and I don’t feel like a have to deprive myself.

UF: What tips do you have for women (and men) who struggle with their diets? How do you avoid cravings?

BS: My tip for anyone trying to eat better and avoid cravings is look at the whole picture when preparing a meal or eating out.  Try to make every meal as healthy as you can, like baking instead of frying, lean meats and veggies instead of white starches, utilising healthy fats to cook like olive oil and coconut oil, instead of lard or butter.  This approach has worked for me from the beginning and makes it a lifestyle I can maintain long-term versus a diet that comes and goes.  When you don’t deprive yourself or go on strict diets you will be less likely to crave and binge-eat foods that will sabotage your health and fitness goals. Drink a ‘skinny’ cocktail instead of the high calorie one and say, “Cheers” to a happy and healthy life!”

UF: What are your future goals and plans?

BS: I hope to continue to spread my message about health and fitness and to reach and inspire as many people as possible.  Every day creates a new opportunity for me with magazines and I hope that could lead to some TV personality opportunity so that I can reach even more people and brand ‘Brooke Stacey Fit’ as a happy and healthy lifestyle that is possible for everyone to achieve and live,.

To find out more about Brooke go to:

www.brookestacey.com.

Images by James Patrick

http://www.jamespatrick.com

 

 

Chris takes First Place!

Congratulations from all of us here at ultra-FIT to our regular contributor Chris Zaremba, who took to the competition stage on October 6th and was awarded first place in his category. The event was the UK National Championships for Fitness Models, organised by Miami Pro in St. Albans.
It was a case of retaining the trophy for Chris, as he also won the same event in 2012, although it was more competitive this year with four entrants in the age-group compared to just two last year. He is now going to attempt the same Fitness Model category on the bigger stage of the World Championships, also organised by Miami Pro, which will be in April 2014.
Chris will be writing a more detailed article on the event, and his preparation leading up to it, in the next issue of ultra-FIT.

▶ Pink bikini with spanish bombshell Ingrid Romero! – YouTube.

Ingrid Romero

Cover model Ingrid Romero is a top fitness model based in LA, by way of Barcelona and a few other destinations in between! Last year she won the prestigious Arnold Classic.

 UF: How did you get involved in modelling?

IR: I was born in Spain near Barcelona and began modelling when I was 11 years old. At 17 I left home with little else other than a suitcase filled with hopes and dreams. I travelled to London. I thought I was going to become a model. As it turned out I made sandwiches! After returning to Spain I went to Ireland and resumed modelling. I then went to Mexico, where quickly I became successful. I then moved to L.A where I finally understood the importance of a balanced and healthy life.

 

 

UF: Who helped you on your quest?

IR: My trainer who is also my husband (Jo Discuillo Ed) was able to focus me and pull it all together – nutrition, exercise and lifestyle. I was amazed by my progress and I began to compete in fitness model competitions. I love competing and look forward to being on stage. Competition has expanded my modelling and acting opportunities and given me national and international exposure.

UF: You seem to have your fare share of ups and downs – how do you deal with rejection in the somewhat flakey world of looks and fitness modelling?

IR: I have come to learn about rejection. It wasn’t something that came natural. It took a long time for me to understand that it wasn’t me … it was just the fact that I wasn’t right for the job.

UF: How did you cope?

IR: You have to understand that you are going to be criticised in this industry. When you are on stage and you are in better shape than 99% of the population and you’re still being picked apart on whether your stomach is flat enough or your butt tight enough. This can take a toll on your self-esteem. I can assure you to approach your competitions and auditions with confidence then you are more likely to get that job or win that competition. You have to believe in yourself because if you don’t nobody else will.

UF: Have you any tips?

IR: Always prepare properly. Know what you are getting yourself into. Know what the judges or casting directors are looking for.

Always put things into perspective.

Always handle rejection with class. Never throw a fit or have an attitude.

Practice, practice, practice. The more you work on your stage presence, auditioning and interview skills, the more confident you will become.

It’s also very important to have great headshots and modelling pictures. Many jobs will book you on your pictures alone. So make sure you are prepared and current with your portfolio.

In order to compete and do well at a high level you must make some major sacrifices. I would first ask yourself if you are ready for these. If so, then start with your nutrition. What you eat is going to be the biggest factor in how well you do. You need to know how to eat properly and how to alter your diet and water pre competition. If you aren’t sure how to do this then I would work with someone that can lead you in the right direction. You can also research it yourself. Do your reading and ask questions. Reach out to the people that have been there.

Then it’s time to figure out your training plan. Again if you’re not sure about how to go about doing this you can reach out or work with someone that can design a programme for you. You need to know what changes need to be made to your body and how to go about making these.

After doing all this and you see the right changes and you feel this is for you then find a small local show and sign up. Make sure you give yourself enough time to prepare though. You also need to know about stage presence – stage presence is a very important factor that you must not neglect. Being a successful fitness model requires a lot of work and you have to be proactive. You can’t sit back and wait for things, you have to go out and get it yourself.

UF: What’s your toughest workout?

IR: All of them! I always push myself to the limit! And I always give my best at the gym… the only secret for success is working hard. If you work hard it will pay off in the end…

UF: What exercises could you not do without?

IR: The first would be squats. I love working my legs and glutes and for me I get the best results from squats. The second would be the incline ab bench using weights because I love the results you get if you stick with it.

I really like to work my legs because I love the feeling of lifting weights. To be honest, I have to say I love it all (exercises) and love that my trainer and husband Joe constantly changes my workouts. We obviously do a lot of lifting in the gym, but we mix it up a lot with plyometrics in the sand and with track workouts.

UF: What are your weakest body parts and why and how do you work on them?

IR: My weakest body part would have to be my lower back. When I first started working out i hated doing deadlifts so I never really worked my the lower that back much. It was definitely lagging …  now I love to work my lower back and one of my fav exercises is the deadlift!

UF: What are your strongest body parts?

IR: My gluteus! I have always had big glutes. I have worked extremely hard to keep them firm and tight though. When doing my cardio I do different techniques to target the area. I use the elliptical for 20 minutes, I’ll do 3 minutes at a 10 incline and on level 12 and then the 3 minutes on a 15% incline at level 15. Increasing the incline really targets my glutes and hamstrings. I also do lots of plyometrics. I do these to try to keep an athletic, toned look and not just a big muscular look. My plyo’s consist of running stairs, leap frogs, jump squats and so on. I’ll also switch it up a bit and do plyo’s in the sand. This really gets the legs working and makes for a great workout. In the gym I do lots of squats, lunges, and leg presses. I stick to doing 3-5 sets and anywhere from 12 to 25 reps depending on the day and how heavy I’m lifting.

http://ingridromerofitness.com

 Ultra fit fitness model workshop. – YouTube.

Action from the first ultra-FIT fitness model workshop. Look out for images from the workshop in our current issue and subsequent ones. If you’d like to attedn our next workshop then go to www.myfitnessworkshop.com

You’ll get expert advice from top models such as Shaun Stafford and a portfolio of shots (after the event) and options to get more. Plus you’ll have the chance to be featured in ultra-FIT/Fitnorama magazines

 

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July issue out now! We talk to Randy Hetrick TRX inventor, start getting you in beach ready shape with a Sexy, Shoulders Workout, and explain why everyone should rugby train! Elsewhere Rob Riches gives the low-down on the Paleo diet and how it could lean you up among much, much more.

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Workout Routine for a Photo Shoot   Rob writes a regulr column for ultra-FIT here is talks about photoshoot prep. Subscribe for £24 for 1 year and save £22.75 on the shop price. Pick up more tips to get in great shape from Rob and our team of industry experts The routine you see here is one that I’ve built up and perfected over the years. I have relied upon it each time I step back on stage, in front of a camera for photo shoots, or just to jump into every now and then when I feel like switching up my routine. It’s also a great way to test your strength and endurance every few months as a mark of seeing if your training really is progressing you. The basis for my routine is to perform it for several days in a row while lowering your carbohydrate intake each day and then increasing it. Typically, if I were competing on a Saturday, I would start this routine on a Sunday six days earlier and perform it every day up until and including Wednesday morning. As noted carb reduction is key I basically halve my carb intake each day from Sunday (starting at around 150g) and end up at just over 30g of carbs on the Tuesday. Then over the next three days, (Wednesday, Thursday and Friday), I would begin to saturate my muscles with up to three times as much carbs as I had been consuming before I had tapered them down (3 x 150g). This is sometimes known as Carb Loading, or Carbs Backloading. It’s a process that’s worked very well for me over the years. There’s a little more to it than just eating less carbs one day, then lots more the next and you can find out more about how I do this exactly by searching for ‘cutting week’ in the searh bar. This workout is performed to further encourage the depletion of stored muscle glycogen (a form of carbohydrate), preparing the body to be able to load up on its glycogen storing capacity for the next few days, resulting in big, full, tight muscles. The aim is to is to lift weights that are only about 60% of your usual poundage with the focus more on volume. You’ll do 20 reps of each exercise, taking no rest in between and then you move on to the next exercise and follow the same format. Basically its a nonstop circuit. Click on the link to see the full breakdown of the photo shoot workout and description of each exercise at my blog. What is the Paleo Diet? I’ve been getting asked a lot about my paleo diet this year, and so wanted to give a more detailed explanation as to what it’s all about and why I’m following it. The paleo diet has been getting a lot of coverage recently, but it is actually been a concept around since the mid 1970s. Also commonly referred to as the caveman diet and the hunter-gatherer diet, the paleo diet is a modern version based on what cave-dwellers would have consumed during the Paleolithic era, which lasted for almost 2.5 million years and came to an end some 10,000 years ago as the development of agriculture cave rise to grain-based diets, and changed the way people ate. Today’s paleo diet is based upon commonly available modern foods and includes cultivated plants and domesticated animal meat as an alternative to the wild sources of the original pre-agricultural diet Read more about the paleo diet and see which foods are, and aren’t allowed.   No-Bake Cookies & Cream Peanut Butter Cookies INGREDIENTS: 2 ½ Scoops of TPN Cookies & Cream Pro Performance Whey (80g) 3 Scoops Oats (75g) 2 Tbspn Peanut Butter (80g) 2 Tbspn Raw Honey (80g) ¼ Tspn Cinnamon DIRECTIONS: Mix all ingredients in a bowl. Roll into 6 balls and flatten each into a cookie shape. No baking is needed. Place in refrigerator to chill. Enjoy! Each Cookies Provides: 18g protein, 22g carbs, 7g fat, 224 cal - See more at: http://www.trueperformancenutrition.com/protein-recipes#sthash.m09z4DqC.dpuf Visit ROBRICHES.COM at: http://robriches.ning.com/?xg_source=msg_mes_network To control which emails you receive on ROBRICHES.COM, click here