The 3 Seasons of Bodybuilding

Post-competition: The 3rd Season: Building Your Body Year ‘Round

By Sandra Blackie, B.A., N.A.S.N., A.F.A.A., I.F.B.B. Pro Bodybuilder, 3 x Ms. Olympia ContenderSandra-Blackie---22

As a retired, I.F.B.B.  Professional  Bodybuilder, certified Sports Nutritionist, and Personal Trainer for the past 32 years, I have discovered that there are more than two seasons to building your competitive body.

All competitors can be better by living the lifestyle, year ‘round. ...

Continue Reading →

Exercise Series: Hip Extension with Barbell or (Deadlift)

deadliftrw   In order to create an exercise, we need to know a) what joint(s) are in motion, b) what muscles are attached to those joint(s) and c) where the load is coming from (direction).

To begin the exercise, the spine should be in a neutral position: Chest up and open, upper back muscles tight, abdominal muscles pulling in, navel to spine.

For ...

Continue Reading →

Barbell Bicep Curls

bicrepcurlrw  Bicep curls may look like an easy exercise to do, however, there are a few things to keep in mind to maximize the stress to the bicep muscle.

Before performing any resistance training exercise, I teach my clients to get in the right position first, which is referred to as “neutral spine” or standing with good posture. The upper ...

Continue Reading →

Seated Cable Row

SeatedRowR&W The Seated Cable Row can be an excellent exercise for building upper back muscles like the latissimus dorsi, rhomboids, mid & low trapezius and the teres major & minor. The posterior deltoids and biceps are also involved in this exercise. The erector spinae and abdominals act as stabilizers, assuming the exercise is performed without rounding the spine.

Begin the exercise ...

Continue Reading →

Foam Rolling Benefits

Foam-RollerFoam rolling is great for injury prevention, recovery, and physique building. Rollers are an excellent tool for self-myofascial release (SMR). 

What is myofascial release, exactly? Myofascial release is a manipulative treatment, that attempts to release tension in the fascia, due to trauma, posture, or inflammation. Connective tissues, called fascia, surround the muscles, bones, nerves, and organs of the body. Self-myofascial ...

Continue Reading →

How to Hire a Personal Trainer

General view of Personal Trainers 7/7/2013     Personal trainers can help people reach their personal health and fitness goals, or they could be a big waste of time and money.   If you are considering hiring a trainer, it can be difficult to pick the right one. Many gyms offer personal training services for their members (for an additional fee), and their high-pressure salespeople ...

Continue Reading →

3 Reasons to Decrease Dietary Fat

GoodFatsBadFatsHere are the top 3 reasons I believe one should reduce their dietary fat intake.

1) There is a need to increase carbohydrates to support training: In an effort to keep protein at an adequate level, dietary fat is the macro-nutrient to decrease so that the daily caloric intake remains the same, while the individual increases their carbohydrates. Carbohydrates are our ...

Continue Reading →
Page 1 of 3 123