Julian: It’s difficult to choose one type of training over another as the best way to train is in variety so you’re constantly shocking your body. If I had to choose one, it’d be HIIT (high intensity interval training). Similar to heavy weight lifting you’ll continue to build lean muscle and strength without training to absolute failure and at the same time, cut fat without the disadvantages of long distance cardio.

FURIOUSLY FIT: What supplements do you take to reach your goals?

Julian: Number one is a good, fat and cholesterol free protein whey isolate. Protein is key in muscle gain and recovery. The other supplement I take is BCAA’s (branched chain amino acids). BCAA’s do a number of things including, help in protein synthesis, speed up recovery and also increase the amount of energy your body can put out while working out. But remember, dieting plays the biggest role in training outcome.

FURIOUSLY FIT:  What do you think are the 3 best exercises why?

Julian: In my personal opinion, the three best exercises are Deadlifts, Chin-ups & Pull-ups and a press exercise like push ups. These 3 exercises leave you with a complete body workout. Deadlift alone will shock every muscle in your body and bolster your back, core and legs. With pulls, chins, and push ups you can vary the amount of tension, the explosiveness and engage different muscles by the position of your hands.

FURIOUSLY FIT:  Who inspired you in your fitness lifestyle?

Julian: Hands down, Manny Pacquiao is a huge inspiration for me. There are few that train harder than Pacquiao. Secondly, Jason Statham; yeah I know Hollywood can make a star of anyone, but this guy trains multiple times daily and is in killer shape; plus he always plays the best rolls.

FURIOUSLY FIT:   Give us an example of your daily nutrition from morning to night.

Julian: My most common nutrition plan is made up of approximately 6 meals a day. Each meal consists of 30 grams of protein, this way I will hit a pound per gram protein intake daily. I keep my carbohydrate intake on par with protein at most; usually lower. Vegetables and fruits are included in every meal and fats in most. An example of my daily intake of food on a training day would be as follows: Breakfast would consist of 2 eggs, and half a cup of egg whites fried, a slice of whole grain toast with peanut butter and an orange. Filler meal #1 consisting of a cup of low fat cottage cheese and a full bell pepper. Post workout will be a half cup of oatmeal, scoop and a half of whey and a banana. Lunch would be a can of tuna and green vegetables. Filler meal #2 would consist of yogurt, a handful of almonds and an apple. Dinner would consist of a chicken breast, yam and vegetables. Before bed a casein shake to prevent your body from going into a catabolic state.

FURIOUSLY FIT:  What do you do to pump yourself up for the gym? (Music/Artists/Quotes-elaborate)

Julian: Music always gets me fired up to train. Personally for me up beat hip-hop pumps me up. Artists like Jay-Z, Eminem, Drake and anything with a good beat and a killer flow. Trick is to find what gets your mind in the right zone.

FURIOUSLY FIT:  What are the 3 best workout tips you can give?

Julian: Number one, listen to your body. It will tell you whether you’re doing something right or wrong. It’ll also tell you whether you should take the day off, or push harder for that extra rep. Number two, change it up. Routine will only take you so far until you hit a sticking point. The only way to continue to burn fat and gain muscle is to change it up with lots of variety. Number three, is master the weight. Form is everything; quality over quantity. I can’t stress it enough if you don’t know if you’re doing something right, ask a trainer.

FURIOUSLY FIT:  Can you describe ;

A)     Your favourite exercise:

Julian: Boxing is definitely number one. Even when I think I’m completely sapped I’m forced to dig deeper. As far as weight training, Deadlifts always hit every muscle which is beneficial but muscle-ups are the most rewarding.

B)      The most challenging exercise:

Julian: A proper snatch has taken the most time to feel completely confident about. A lot can go wrong with this exercise so you have to be full of energy and completely in the zone.

FURIOUSLY FIT:  Can you give an example of your weekly workout routine.

Julian: My workout routine is constantly changing, like before I’ve recommended using variety whenever possible. Don’t skip outdoors and the random sports to stick to a routine. Switch it up and shock your body. You’ll still get a workout this way and live a better all-around life. The one routine I always use as my fall back and most common consists of 3 days on 1 day off for 2 cycles. Day 1, heavy back and biceps; Day 2, heavy chest and triceps; Day 3, heavy legs and shoulders; Day 4, rest; Day 5, HIIT training and isolated back and biceps; Day 6, HIIT training and isolated chest and triceps; Day 7, HIIT training and isolated legs and shoulders. Take one day to fully recover then back to the 7 day routine.

FURIOUSLY FIT:  What is your favourite quote?

Julian: “Only he who can see the invisible can do the impossible.”

“Fall down seven times, stand up eight”

“The weak will fail, the strong prevaile”.

Train with Reason; Julian.

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FURIOUSLY FIT: What is your favorite style of training and why?

My favourite style of training is High Intensity. I enjoy the endorphins it produces.  It is my form of meditation, stress seems to disappear. Also training this way gives results.  I’m generally social but when I’m at the gym I’m focused.

FURIOUSLY FIT: What supplements do you take to reach your goals?

What supplements…. depends on how much money is available …If I was richer   I  use more.   Most important for me is the a  pre workout drink. I enjoy my shot of caffeine before The type of supplements that I use depends on how much money I have available. If I had endless cash I would research and try everything once.  The most important supplement for me is my pre-workout drink, which is a shot of caffeine (espresso?)  However I do get my nutrients the old fashioned way…by eating properly.  Currently I’m using a glutamine, pumpkin seed protein and whey protein.

FURIOUSLY FIT:What do you think your 3 best exercises are and why?

I try to prevent myself  from enjoying one exercise over another. I don’t select favourites because if I do, I perform them too often.  It goes against my theory, which is always change it up. Having me pick a favourite is like asking me which of my children I love more… I love them all in different ways.

FURIOUSLY FIT:Who inspired you in your fitness lifestyle?

My Parents …

When I was young, my parents noticed that exercise helped me feel better when I was in a bad mood. They would challenge me with goals like running around a track ten times, in under 22 minutes. I would often go for jogs with my Dad.  There were times when I didn’t want to go, but now I realize I was building the foundation for a healthy life and I’m glad I went.  My Mother has always experimented with different diets, so I learned a lot about nutrition from her.

FURIOUSLY FIT: Give us an example of your daily nutrition from morning to night

My diet is dependent on what’s going on.  For instance, do I have a photo-shoot? Casting? Or am I getting ready for summer? It changes all the time.

Yesterday for lunch I ate a bunch of almonds, a protein shake,  and a tin of spicy chilli tuna. For dinner I had broccoli, mashed potatoes , four pork chops,  two chocolate bars and a V8 juice. I finished the day with  a second  protein shake before bed. Getting closer to summer I’m going to cut down to one chocolate bar and not eat before going to sleep. I also plan to reduce the amount of fat. It takes about  five days of eating clean  for me to get into shape.

FURIOUSLY FIT:What do you do to pump yourself up at the gym?

Music for sure. I won’t workout without music. I will literally leave the gym if I forget my headphones.   There is nothing like music with cardio to give yourself that extra push.

FURIOUSLY FIT: What are the 3 best workout tips you can offer?

1) Ask people who are in great shape how they did it.  Don’t be shy, and  read as much material as possible from reputable sources like furiouslyfit.com If you have a question remember there is always a answer. Remember people love to talk about their passion.

2) Be consistent no matter what. I have been in this shape everyday for the past 11 years because I am consistent.

3) It is a combination of diet and exercise. I’m naturally overweight. When I was hitting the gym without a diet, I was spinning my wheels. It wasn’t until I learned about nutrition that I really got into shape.

I do have hundreds more but you only asked me for three.

FURIOUSLY FIT: Can you describe;

A) Your Favorite exercise;

Please see question 3

B) Your most challenging exercise;

My most challenging exercise has to be the bench press… your given a choice, conquer it or get hurt.

FURIOUSLY FIT: What does your daily workout routine consist of?

My daily workout routine in detail;

I work out between 5-6 days a week. ( I don’t enjoy my “off days” but I know the body needs a rest.)

I start with high intensity cardio to get the sweat going, followed by weights, where I target two muscle groups. I finish up with abs. I keep the intensity up throughout the entire workout

I keep my routine simple but change the exercises around for muscle confusion (what is muscle confusion

FURIOUSLY FIT: What is the last peice of advice you’d like to give?

My biggest piece of advice is don’t over complicate things, just workout hard and eat healthy.  Once you conquer this you can learn the finer aspects to fine tune your routine. Also don’t be intimated by the people in the gym, nobody’s there to judge, you have my respect when you walk through the door.

1. Furiously Fit: Dylan your personal fitness training success has taken off lately, how do you find time to workout with your busy schedule?

It’s difficult sometimes but it’s always possible. Weather its going for a 10 minute run on your break, or doing a quick 5 minute ab workout before bed… it all counts.  The most challenging part is overcoming the mental barrier that I am too tired, or too busy- once I overcome that the physical aspect is less challenging.

2.Furiously Fit: Many people believe abs are made in the kitchen , what are your thoughts on that?

Belly fat is made in the kitchen too!  The key is to properly fulfill your bodies demands after you’ve depleted nutrients from an exhausting workout. Nutrition is such a huge factor for instance; a guy that eats extremely well and works out lightly could get a washboard. Another guy could bust himself in the gym, eat very poorly and not develop a strong core. Instead of saying you are what you eat, I’d say you are what you train to be Look at it this way;

3.Furiously Fit: What are some of the barriers you had to achieve your current fitness level?

There’s this hot apple crumble piled with ice-cream at Whitespot… I swear I could eat a dozen of them.

But aside from that – I have suffered relentless injury. I tore my MCL 3 times, twice in soccer and once at a physical training session for basketball, I also broke my ankle somewhere in that period of time. This happened over 2 years and I spent half of it on crutches. I could practically use my crutches like pogo sticks- I had them for so long they felt like another attachment of my body! Mentally not playing sports or working out ate me alive. I felt my muscles atrophy and body weaken. I remember dragging my self to the gym in the winter hobbling over ice in the parking lot, hopping around in the gym to grab dumbbells-I’m not the type of guy to sit on a couch and mentally decay. I busted my ass on crutches working upper body just as hard as I normally would.

4.Furiously Fit: Do you ever have days when you don’t feel like working out? What do you tell yourself to get through it?

Absolutely, there are days where I wake up completely sore and feeling like I got ran over. I tell myself to man up,I have a cold shower. If I’m feeling really taxed I’ll still do light cardio, such as swimming, running, or boxing.

5.Furiously Fit: How many calories do you eat a day?

Who counts calories? I eat when my body tells me to.

6.Furiously Fit: How do you stay sub 8% body fat all year around?

You keep yourself moving all the time, sports are a huge factor. I always switch it up- soccer, rock-climbing, tennis, snowboarding, swimming, and drumming. Hobbies like this plus weight training and working on flexibility keeps my fitness consistent.

7.Furiously Fit: What is your favorite quote?

“Avoiding danger is no safer in the long run than outright exposure… life is either a daring adventure or nothing.”

8.Furiously Fit: Is there a situation which fitness has changed or saved your life?

It was a really foggy day and I was snowmobiling by myself in the woods in Newfoundland. The fog blinded my vision and depth perception and I landed myself in a pitt! It began to snow 5 minutes before I got stuck to make matters worse. The nose of the snowmobile was buried in the snow. I realized the only way to get it out was to stand side ways lift up the handle bars while gassing the throttle. My upper body strength failed, my hands were cold and I was losing hope. I had no cell phone and the snow was coming down hard and snowing over my tracks to lead me back to the cabin. I spent 45 minutes with all my energy pulling and throttling, even reversing- I wanted to give up. There was a tree on the left and I braced both feet on it,  stacking them one above the other I used my legs to push up while pulling hard. I was able to lift the nose out. It took me 2 hours to find my way back to the cabin after that because by that time the snow covered my tracks. I was starving and had frostbite in my fingers and wrists. Since I have realized real power comes from the legs!

9.Furiously Fit: What is your favorite supplement?

Barely green. It tastes gross but my Aunt told me when I was younger that it makes you strong. Iv been taking it off and on for years.

10.Furiously Fit: Who has inspired you growing up?

My older cousins, Jonathon and Nathan. These two guys filled the role of my older brothers. Growing up they loved to beat on me relentlessly, don’t get me wrong I usually started it but it was always me who suffered. Being 5 years older than me their strength power and speed came crashing down on me. I looked up to them as being invincible. They helped toughen me up to a huge degree. When your matched up with someone stronger than you, your given nothing but the desire to improve.

11.Furiously Fit: What is your favorite meal/ favorite exercise?

Favourite food: Lamb Souvalki. Mmm.

Favourite exercise; Wall walkout -plank with straight arms, with your feet on the walk. Walk your hands towards the wall while walking your feet up, until your in a handstand. Sick huh!

12.Furiously Fit: Give us an example of what your workout week looks like.

Day 1 Powerlifting
Day 2 Stability/core training
Day 3 Cardio/swimming/or boxing
Day 4 Fullbody Compound workout
Day 5 Rest/stretch
Day 6 Upperbody weight training
Day 7 Lower body weight training

There’s no real structure, usually I’ll wake up and choose what I feel like among these. I love to switch it up.

Its an amazing feeling to be in some of the magazines that my favorite fitness icons have been in . I have been modeling just over a year and am blessed to do what I love. I am excited about upcoming magazines I will be in …

2. Furiously Fit: How do you maintain your physique? How many times a week do you need to go to the gym to maintain your body?

I train 5 to 6 days a week . I do cardio once to twice a day every day . I also eat very clean and have been for 2 years . It isnt easy but I think of it as my job . That among other things keeps me going .

3.Furiously Fit: Do you exercise outside of a gym? (yoga, swimming, rock-climbing, running, at-home-workouts, dancing)

I love to run outside . I run 6 miles every Sunday . I also run bleachers when its nice out .

4.Furiously Fit: How do you keep your stomach so defined? Do your work your abs everyday? What is your favorite Ab exercise?

I dont work my abs every day. If done right you only need to work them once or twice a week … Diet is so important . You can have abs underneath but if your not lean you wont see them . No matter how many crunches you do … I do alot of creative ab workouts to trick my muscles … I have about 100 I use .

5.Furiously Fit: What is your ratio of cardio training to weight training? ( As a percentage)

About 70 % cardio.

6.Furiously Fit: What is your favorite style workout? Yoga, Weight-training, Swimming, Running, Stability and Core-training?

Weight training . I lift very heavy. I am extremely old school when it comes to training . I don’t like fad diets or fad training.

7.Furiously Fit: How important is flexibility to you? Why is it important for girls to be flexible?

I would say im fairly flexible. I think by doing different workouts I have become more flexible . More then being flexible stretching is most important . I have learned that as I get older …

8.Furiously Fit: What is your main barrier to exercise? How do you overcome this?

Nothing is my barrier . I love everything about it . Even when Im tired I have no problem getting my but out of bed to the gym … If it were anything it would be the traveling … Spring Summer I travel for different shoots and events half the month , Sometimes I have to get creative .

9.Furiously Fit: What are your thoughts on fitness figure competing?

I think It is an amazing goal . I started this industry with competing in mine and fell into modeling and other aspects . I consider myself an athlete first . The competitve side to me drives me to compete …

10.Furiously Fit: What are 3 fitness tips you could give a female seeking advice from you?

1.Consistency is key . Alot of girls give up when they dont see instant results.

2.Diet second -it is the hardest part but extremely important.

3.Last- lifting heavy alot of girls are afraid they will get bulky but that is a myth. 3 lb dumbells will not give you the results your after.
11.Furiously Fit: Have you ever given up? Have you ever felt too tired to push-onward at a gym or in the industry? What inspires you to always achieve and push-forward?

No I never give up I feel like that is the difference between making it happen … Its a mind set your drive keeps you going when your body wants to quit.

12.Furiously Fit: Describe your nutrition program. Do you ever cheat it?

I eat a very clean diet . I eat 6 small meals a day to keep my metabolism going. Lots of veggies protein . Also low/complex carbs. I do cheat sometimes and enjoy it when I do . I’ll usually go out with friends to dinner when I want a cheat meal .

13. Furiously Fit:Is there anything else you would like to add?
Im hard working and focused. When im in the zone watch out I wont let anything get in my way of making things happen …. “Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication.

Height: 5’9”
Bodyweight: 155lbs
Bodyfat % :  6%
Age: 24

1. Furiously Fit:  Justin do you feel like your fitness can always be improved? Considering the fitness level you are at, can it be taken to a higher level?

Fitness is a lifestyle choice. I need to constantly be on top of my diet and exercise regime or my body won’t perform and look like it should. So yes, my fitness will always have room for improvement, because as I age, the battle to keep a healthy lifestyle will obviously become more challenging. My goal is to always set my fitness goals high, and if I start to slack, my workout buddies make sure to remind me!

2. Furiously Fit: What have you sacrificed to get to the level of fitness you are at right now?

My sacrifice has been to limit my junk food intake and require myself to have an active lifestyle, even when I don’t feel like it. Fortunately, I love keeping active and working out! I think to myself, “Why do many people look up to fitness models?” It’s because they have sacrificed something that most people have not. For me, the sacrifice is saying NO to what feels good and doing what is good for my body.  My willpower to maintain my level of fitness outweighs my body’s desire to slack on diet and physical activity. Although sacrifice is never easy, it is achievable! If you want it bad enough, you will get to your preferred fitness level just as I did.

3. Furiously Fit: What is the superfood you rely on for energy? What is your favorite breakfast

I don’t have a superfood that I rely on, but rather any high protein drinks that taste good. Actually, just a few weeks ago I did a commercial for Muscle Milk, which I like. If I have enough protein and a few carbs in my system, I’ll have plenty of energy for any extreme activity. My favorite breakfast is a homemade Frittata.

4. Furiously Fit: What do you tell yourself when you’re too exhausted to go to the gym? What quote motivates you.

“Get your fat ass to the gym!” I say that to myself or my best friend and trainer, Dana says the same. I currently don’t have a quote that motivates me, but I know the simple fact is that I need to work out, (even when I don’t feel like it) to keep my body ready for any last minute photo shoot.

5. Furiously Fit: What has motivated you to have the body you have today?

Being only 5’9”, I’m limited in my modeling opportunities such as runway. To make up for this disadvantage, I want to have my body in the best possible shape to stand out in the crowd of “shorter models!” Being in top physical condition is simply more marketable.

6. Furiously Fit: What is the fitness training routine that you use to achieve your goals.

As a licensed massage therapist, actor and model my schedule is constantly changing, and so does my routine. My “Beach Workout” differs from a traditional training routine in the gym.

I do a non-stop cycle of jogging, running, sprint drills and acrobatic sequences on the sand (including backflips, frontflips, handstand pushups and one legged squats). This extreme workout ranges from 60 to 90 minutes with very little rests in-between. I also run, workout at the gym 3-4 days a week, jump on a trampoline, do pull-ups and use a Total Gym at home.

7.Furiously Fit: Is it difficult to maintain your physique?

I’m always monitoring my physique, but I am blessed with a fast metabolism. If I want to be more cut, I become more active and watch my diet. It’s difficult at times to train when my body feels weaker or when I have a strong craving for unhealthy food, but I for the most part manage to eat right. However, in preparing for a photoshoot or competition, I limit my carb intake, maintain a higher protein diet and workout more extreme.

8. Furiously Fit: What are your 3 favorite exercises?

1.) Acrobatic sequences (a running round off into 10+ back handsprings into a high back tuck).

2.) Chin-ups with a 45lbs weight belt.

3.) Handstand pushups.

9. Furiously Fit: Has your level of fitness ever helped you out of an unpredictable situation?

Actually last month in March, 2010 I was boating by myself and the wind picked up and the current was strong. On my way back to my dock the boat died and I had to try for awhile to get the boat started before running into another dock. I fortunately got the boat started and knew that there was a problem with the boat and needed to get home immediately. I was approaching my dock when the boat died again and I was too far to reach the dock and knew I would not have another chance to get the boat started. I nearly ran into the neighbors boat and dock and then would have been stuck! So I ran to the front of the boat and simultaneously grabbed the bow rope and jumped off the boat as far as I could to hopefully reach the dock. I did, but barely! And I had to quickly climb up the dock and pull the boat against the current towards the dock before the rope slipped from my hands. It was a moment that I will forever remember and fortunately had the ability, strength and God’s grace to keep this a fun story rather than a disaster!

10. Furiously Fit: How has your training developed you into the actor you are today?

My training has helped me land bookings with various photographers. Working with different clients has taught me to open up more and express myself better on camera. As a result, I have broadened my acting ability.

11. Furiously Fit: Do you take any supplements?

No. I simply make protein drinks and take creatine on occasion.

12. Furiously Fit: What motivates you to push yourself to the limit?

I have always been an extreme competitor and don’t like being limited in any area of life. If I push myself to the limit, I perform and compete at optimal levels!

13. Furiously Fit: Who inspired you as a fitness model, professional athlete, or body builder.

Rusty Joiner and Brad Pitt inspire me the most.

14.  Furiously Fit: If you had 3 statements to make to a guy that came to you seeking professional fitness advice, what you would tell him?

1.) Look through some fitness magazines for a guy who has a similar shape and body structure. Use this guy’s photos to motivate you as to what you could look like if you want it bad enough. Study his workout and diet advice.

2.)  Take authority over your eating habits and commit TODAY to start making healthy choices. Avoid fast food, limit your carbs, no snacking after 8 or 9pm and perform physical activity 3 to 4 times a week (weights, aerobics, etc.)

3.) Find a friend to hold you brutally and honestly accountable for your new plan to a fit lifestyle.

15. Furiously Fit: Is there anything you would like to add for the readers in this interview?

You only live once. If you have dreams, pursue them now, no matter how far from reach they may seem. Make sure your attitude is in a healthy place and share your dreams with friends and work together to achieve them. “In life you always have a choice; choose to do your best, and know that God will take care of the rest!” Remember, we are a body, mind, soul and spirit. It is important that we nurture all parts equally.

16. Furiously Fit: As a fierce model and rising actor, do you think it could have been accomplished without dedication to fitness? Why or why not?

My success is partially due to my perseverance to fitness and mostly credited to my faith in Jesus Christ. If it were not for His timing, I would have been consumed by the industry and become a self-absorbed model/actor. I need my life on track with God first, then He will allow doors to open at just the right time. I began a genuine Christian lifestyle around the age of 16 and since then, I have experienced a more peaceful way of life. And that’s what I’m living today!

1. Furiously Fit: Erin, tell us briefly about your experience and values as a model and personal trainer.

I have the privilege to work with many awesome photographers. I love the freedom of capturing great moments and fun times with photography. It is also nice to see visually that the discipline in the gym and kitchen can pay off if you work hard at it. It helps me stay motivated. As a certified Physical Educator, Personal training has allowed me to be able to focus more an individual and their needs for a healthier lifestyle, weight loss/ muscle gain goals, so I love it!

2. Furiously Fit: How do you maintain your physique? How many times a week do you need to go to the gym to maintain your body?

I maintain my physique by trying to be as consistent as possible and making fitness a lifestyle choice. You have to allot time for it as you do anything else. It is also important to have a balance and not beat yourself up if you have a bad day, just get back into it the next day. I go the gym about 5 or 6 days a week. It is nice that I actually work at a gym so it’s easier to stay focused when everyone in there is working for the same goal… healthier body and mind.

3. Furiously Fit: Do you exercise outside of a gym?

I try to be as active as possible whether it is taking my dogs for a walk or tying something new like “Hot yoga.” I used to compete as a figure skater for most of my life and for training I’ve done everything from tae bow to ballet. I love dance and think it is one of the best workouts. I am always up for anything active and different; I’ve even tried a couple Pole dancing fitness classes. Hey why not?

4. Furiously Fit: How do you keep your stomach so defined? Do your work your abs everyday? What is your favorite Ab exercise?

To get the most out of your core workout I suggest mostly a clean diet and cardio. I do a lot of repetitions making sure I am breathing out on the contraction. I usually do my abdominal muscles every other day. My favorite abdominal exercise would have to be the rope crunch.

5. Furiously Fit: What is your ratio of cardio-training to weight-training? Why?

I usually do cardio 5 days a week and resistance training 4 days a week. It is important to let your muscle rest and recover. I don’t do the same muscle group back to back.

6. Furiously Fit: What is your favorite style workout? Yoga, Weight-training, Swimming, Running, Stability and Core-training?

My favorite style workout is one that is nonstop and not much waiting around. I will superset things or add abs in between sets.

7. Furiously Fit: How important is flexibility to you? Why is it important for girls to be flexible?

Flexibility is important to me particularly because of figure skating. Flexibility is crucial in your fitness regiment because it helps to eliminate muscle injuries and tightness. “Your muscles are like a balloon, it just works better if it is stretched first”

8. Furiously Fit: What is your main barrier to exercise? How do you overcome this?

Time usually is a factor when trying to get in a work out. Right now it’s my knee. Three weeks ago I had emergency surgery on my knee due to a soccer game I was playing in. So my challenge right now is to keep my spirits up and body active during the 3 months I need to be on crutches. I have been overcoming this by staying motivated and doing primarily upper body resistance training. I also moved some of my workouts into my house with free weights and a simple weight bench, it is interesting but I get it done.

9. Furiously Fit: What are your thoughts on fitness figure competing?

I was training for a fitness competition when two weeks before had this soccer incident. I feel that it takes a lot of dedication and time in the gym and I respect the sport greatly for that reason. The women that display muscle, health, and beauty are the sexiest women in my mind. I look forward to compete after I recover.

10. Furiously Fit: What are 3 fitness tips you could give a female seeking advice from you?

1. Embrace what type of body that your genetics gave you and make your body the best it can be. Don’t try to be anyone else, especially someone airbrushed on magazine cover, it’s unrealistic even for them.
2. Don’t be over concerned from day to day weight fluctuations. You should track the trend of your weight on a week to week and month to month basis. Use the trends to get an accurate assessment of your progress. Have short term and long term attainable goals.
3. The get the results you want it takes time and dedication. You need to be mindful and consistent. Fitness is a lifestyle decision that anyone can do if you want it enough.

11.Furiously Fit: What muscles do you hate working? Do you fight through them anyway?

I hate training calves and triceps. I definitely fight through triceps, It is important to do the opposite muscle groups for symmetry. It wou

ld be weird to have developed biceps and not triceps. Calves I try to squeeze in between sets by heal raises using the equipment’s base/structure.

12.Furiously Fit: Have you ever given up? Have you ever felt too tired to push-onward at a gym or in the industry? What inspires you to always achieve and push-forward?

I’ve gotten frustrated in the past; like everyone else if I wasn’t seeing results but I just thought if I just do nothing I will NEVER get the results I want. You are the only one standing in the way or in control of your own success. So that is what I tell myself.

13Furiously Fit:. Describe your workout routine.

Day 1-

DB chest press (4x 10 reps)

(2x 15 reps):

Dips superset with

Ball pushups superset with

Cable crossover

Pull ups (4x 10 reps)

(2×15 reps):

Standing cable row ss/w

Pull down ss/w

Plank DB row
(20-25 reps)

Lunges ss/w

Leg ext ss/

Leg sled

Day 2 and Day 4

Military Press (4×10 reps)

(2x 15reps):

DB Arnold Press ss/w

DB lat raises ss/w

Cable upright row

Close grip chin up (4x-10 reps)

(2×15 reps):

Barbell curl ss/w

Zottoman Curl ss/w

Standing cable curl

(4×10 reps):

Close grip chest press

(2×15 reps):

Lying decline barbell ext ss/w

DB french press ss/w

DB incline ext

Day 3

(3×15 reps)

Polymetric Pushups ss/w

Cable chest press ss/w

Peck Deck

(3×15 reps)

DB row ss/w

Reverse pull down ss/w

Reverse peck deck

(4x 10 reps):

Bench press

(2x 15 reps):

Incline DB press palms in ss/w

Incline DB press palms forward dd/w

Flat DB press

(4x 10 reps):

Bent over barbell row

(2×15 reps):

Cable row narrow ss/w

Cable row- wide grip ss/w

Rev Cable row

Every other day: (3×15 reps)

Abdominals- Rope crunches, V ups, leg raises, Russian twists, reverse crunches, Butt- ups (heels to the ceiling)

Calf- Donkey raises, standing calf raises, seated calf raises

14.Furiously Fit: Describe your nutrition program.

I eat about every 3 hours starting my day off with 5 egg whites and oatmeal with cinnamon. I have protein shakes or about 100 calories worth of lean protein for my snacks between meals. Every meal has a protein (turkey, chicken or fish) and a little healthy fat (olive oil, coconut oil or almonds), and a small amount of complex carbohydrate (sweet potato, brown rice, or fruit). I even eat before bed as long as you make sure you are not eating more calories than you allotted for the day.

15. Furiously Fit: What is a healthy snack you count on eating to feel good? What is your cheat meal?

The healthy snack that I count on every morning is my ½ cup of oatmeal. I love it and it is awesome with cinnamon and stevia sugar substitute. My cheat meal would have to be anything with chocolate. I love dark chocolate.

16. Furiously Fit: Is there anything else you would like to add?

I look forward to my onward journey to figure competing and fitness modeling in the future. Please contact me for further advice or help on your fitness goals.

Ejiannacchino@hotmail.com

Georges St-Pierre owes all of his success to a grade school bully. A native of Saint-Isidore, Quebec, he enrolled in his first Kyokushin karate class at the age of 6 in order to learn how to defend himself against one of his thuggish schoolmates. The lessons soon paid off and within a matter of weeks St-Pierre found himself delivering crushing blows rather than receiving them.

Exercise

“I always train with better wrestlers than me, better boxers than me, better jujitsu guys than me,” Georges St-Pierre says. “When you train with people who are better than you, it keeps challenging you. By challenging me it makes me better. It makes you better develop your skills than someone who is always training with the same people over and over again. I have a very good team.

“When I go there [other training gyms] I play their game. When I wrestle a guy like David Zimmerman, I don’t have the best of him… I wrestle well but not the best of him. But when I get into the sport and have myself in a takedown position, the guy that I’m fighting isn’t a guy like Zimmerman. It’s the same thing in boxing, jujitsu, Muay Thai. So that’s why I try to train in every single discipline with the best guys.”

Training Routine

“Normally, when I don’t have a fight coming up, I always train,” Georges St. Pierre explains. “I train six days a week, two training sessions a day. I box, go the gym and I have a lot of great training partners. I train with guys who are going to the Olympics, and I train with some of the best jujitsu guys in the world. In every type of training I do, I train with better guys than me so I always develop my skills.

“When I have a fight, and the fight is getting closer, let’s say a month before the fight, I don’t train by just boxing, or just wrestling. I train more MMA, and what I mean by that is I make training partners come here and I mix all the training together, like kickboxing, submission, takedown on the ground, to really give me the reflex and the momentum for the fight.

“I do boxing, wrestling, Muay Thai, jujitsu — that’s the four disciplin

es that I do. I also do sprinting and strength-conditioning.

“If you want to be a tough MMA fighter, you have to have a background in something. I started with karate, some people are very successful in wrestling, some others in tae kwon do… There isn’t a better style — that’s a lie. There is better person but not a better style. Karate was the perfect sport for me to start with, but maybe for another person it would be kung fu or judo. It all depends on what you love to do. If you’re good at it, it’s because you love what you’re doing.”

Diet

“I tend to eat as well as I can, but I use the diet to lose weight,” Georges St-Pierre says. “I weigh 185 pounds, and I have to be 170 on the scale [for the weigh-in], so in four days I’m going to lose 15 pounds. I’m gonna cut down the carbs, the sodium, and I’ll be eating a lot of greens and a lot of protein. By doing so, I’m going to restrict myself and make the weight. And after the weigh-in, I’m going to do the opposite by eating a lot of carbs and get all my weight back.

“My favorite food is tourtiere, a French Canadian dish, but unfortunatel

y I can’t eat that when I’m cutting my weight down. It’s going to be for after the fight. My mother makes the best tourtiere in the world.”

Mindset

Georges St-Pierre says he trained differently for this fight than he did for previous matchups against Matt Serra. “I trained really smartly,” Georges St-Pierre explains. “Mentally, everything is going well. I’m at the top of my game right now.

“It’s funny to me because it seems we’re in the same situation but the scenario is reversed. Last year when I was fighting Matt Serra, I was coming off of an injury and Matt Serra was coming from a winning streak. He beat me. He was a better man that night. And now this time it’s the other way around — he’s coming from a back injury and I’m coming from a winning streak. I think it’s going to make a big difference. Battles are won by momentum and I think the momentum is quite different [this time].”

Training With a New Goal

Georges St-Pierre continues, “After my first fight with Matt Serra, I was training with one thing in mind: get my revenge. It was the only thing I had in mind. I was not focusing on the guy I was going to fight; I was focusing on getting my revenge against Matt Serra. I was working with a sports psychologist and he said, ‘You haven’t released your brick.’ That’s what he told me. And it was true. I didn’t accept the fact that I had lost. I just wanted to jump in the ring.
and get my revenge, when in reality I had two fights to go before getting to Matt Serra.

“So, [the psychologist] says to me, ‘You haven’t released your brick.’ He made me grab a brick and he said, ‘Carry a brick for one day and it’s not so bad. At first it’s not heavy. But if you carry it on your back every day, every single minute of your life, it’s going to get heavy. So you better get rid of it and look for what’s important to you.’

“He made me get a brick and I wrote ‘Matt Serra’ on it, and he said, ‘When you are ready to release that brick and look to the future, you’re going to take this brick and throw it into the river.’ It sounds stupid but that’s what I did. I think it helped me to release a lot of the negative energy that I had. Instead of focusing, I kept my eyes off of the goal. So now I’m focused again on the goal. I think this helped me a lot.”

Become the Ultimate Athlete

Training, for Georges St-Pierre, involves a wide range of important criteria that doesn’t begin and end with purely exercise. This UFC ultimate athlete uses a calculated combination of training, diet and mindset to overtake his competitors. And it is with this training regimen that Georges St-Pierre hopes to take back the Welterweight Championship this weekend.

Why Is He Famous?

The UFC’s reigning Welterweight Champion, Georges St-Pierre has proved himself to be one of the most punishing pound-for-pound fighters on the planet, thanks to his convincing victories over All-American brawlers Matt Hughes, Matt Serra and B.J. Penn. “Fighting in the UFC has been a dream come true for me — even now I’m still amazed!” he says. “The UFC has allowed me to develop and mature as a fighter and I have so many opportunities that I never would have had otherwise.”

Source: http://ca.askmen.com/sports/bodybuilding_200/212b_fitness_tip.html

This is the first of many interviews to come on FuriouslyFit.com. If you would like to be interviewed or share your story with us please get in contact with Justin or Dylan or e-mail us at info@furiouslyfit.com.

David Lee Perez

Height: 5′ 11″
Facebook: Facebook.com/david.l.perez1
Twitter: Twitter.com/davlp1

Before Stats

Before Photo

After Stats

After Photo

Interview

FF: Congratulations on your transformation. How do you feel?

David: Thank You! I feel awesome ! It’s the best feeling when you accomplish a goal that you set forth and achieve it.

FF: I know it took a lot of discipline and hard work to achieve your current condition. How did you get started with bodybuilding?

David: I have actually got started around 2000 going to the gym and training myself and with other’s off and on but i really didn’t start taken the gym more serious till about 2008 that’s when i actually started to go the gym on a regular basis 5 days week about 1 hr to 1 hr:30 min each day. I really started to get motivated about going to the gym and didn’t want to miss any days. I was hooked ! I was training and making effort but was not seeing the results that i wanted. I was walking around 200 Lbs plus and lifting heavy and seen myself make some progress but actually my diet was not as good as it is today. I would say that my diet has made such a huge impact on my fitness training that it’s changed my outlook about what i eat and when i eat it. I use just get away with eating certain foods and not making the right decisions on my diet but that has changed now.

FF: Have you met your fitness goals you set at the beginning? Are there any future goals you’ve set that you can share with us.

David: I have met some of my goals and feel i still have room for improvement and have not reach my full potential. My feeling is that once you have achieve certain goals you should not get to comfortable and feel like it’s over. It’s feels great to accomplish what you set forth, but you have to look for ways to improve in some way.

Yes my future goals are to get the opportunity get some work as a fitness model and get the opportunity to land some cover’s at some point but the big picture for me is get in as many fitness magazines as possible and other projects and get my name and face out there so everyone knows who i am. I would also like to help others as well and motivate them to reach there goals.

FWG: So what is the fitness training routine that you use to reach your goals?

David: I train doing supersets ! You burn more calories this way and able to see results faster. Little as 60 secs or no rest in between each set. I do about 4 sets for each exercises 12-15 reps and sometimes i push myself and go for 20 reps. 5 days a week strength training 1 hr-1hr:30 min then Cardio 45 mins -1 hr 5 days a week.

FWG: What are you favorite exercises? Pick your top 3 and tell us why.

David: I like working Biceps, Chest, Back. I feel like when it get that rush when i am working these body parts especially biceps i think that is my favorite of all the them.

FWG: When trying to cut down do you prefer to use HIIT or just normal cardio?

David: Normal Cardio!

FWG: What is your Diet like?

David: My diet is real clean ! 6 meals each day. i eat a meal every 2 1/2 or 3hrs ! One cheat day a week usually Sunday for me. Start off the day with Egg Whites, Oatmeal, Fruit in the morining and then my in between meal is 1 cup of veggies then Lunch : Skinless Grill Chicken Breast 2 cups of salad greens 1 slice of wheat bread. I have two protein drinks each day one before the gym and one before 30-45 before bedtime, and I also incorporate sweet potatoe in my last meal of the day. I will adjust my diet based on what i am trying to do and my add or subtract some items.

FWG: Are there any nutritional supplements you find useful? If so what ones do you take?

David: As Far as supplements go I really like Dymatize Nutrition Elite Whey its gotta be one the best protein powders out there for your money and its low in calories and high in protein. Preworkout i have been using Jack3d to help get through the grinding of 2 plus hrs in the gym and i have also started to use a Appetite SBL Lean by Smith-Bryant Labs for the late night cravings its works really great , I have been really good about having self control but when i know i am getting hungry i take this.

FWG: Do you workout with music?

David: Yes i have to have my I-pod because it gets me going.

FWG: Do you have a training partner?

David: No Training Partner

FWG: Who has inspired you as a fitness model, bodybuilder or athlete?

David: My Parents, Arnold , Drew Brees, Lebron James, George St Pierre

As a Fitness Model is would say hands down Obi Obadike he has made a huge impact on the fitness indusrty and he knows what he is talking about. I would consider him the top fitness model in the industry along with Greg Plitt which says alot. He is very nice and cool person and he is someone i view as mentor for myself and couldn’t have asked for a better person to learn from.

FWG: Favorite Quote?

David: Make a impact on your life!

FWG: Thanks for sharing your transformation with our readers David! Is there anything else you would like to add?

David: Yes i want thank my family and friends that i have been supporting me with my fitness goals. I want to give special thanks to Obi Obadike with all his support. I want to also thank photographer Chaz withchazphotographics.com for his assistance as well making feel very comfortable in front of the camera and getting some great shots.

Daivd’s Fitness Photoshoot by chazphotographics.com