Sohee’s approach to both training and nutrition is one that many may find unconventional but the impressive results attained by herself and her clients cannot be debated. Her cerebral methods consider the long term effects of training and are geared towards attaining a healthy lifestyle. Her philosophy is one of sustainability. I recently had the pleasure to speak with Sohee about her victory in the 2015 National Figure Championships and her philosophies on training and nutrition.

SP -First off congrats on your victory OCB nationals, can you give the background to the competition?

Sohee Lee -The OCB nationals is an all natural competition (no drugs) in which all contestants are subject to a polygraph. I competed in the bikini division. I have been training hard for a year but started to really focus in and tighten up my nutrition about 6 weeks out from competition. I ended up winning my class which is divided by height. If you win your class, you win your procard, so as of October I am a pro. I am particularly proud because for this competition I decided to do a Snickers experiment in which I ate a Snickers Bar everyday for the last 10 weeks leading up to the competition.  I worked it into my macros and was able to do it.

SP– What made you decide to eat a Snickers Bar everyday?

Sohee Lee  –I wanted to show how effective flexible eating can be, how you don’t need to kill yourself with a diet, you can eat sensible while not making restrictions. My trainer, Bret Contreras (www.bretcontreras.com @bretcontreras1) was very reluctant to go along because Snickers are calorically dense without a lot of nutritional value. At 5’2 110 pounds I don’t have much room to spare as far as calories are concerned and they ate up a lot of my calories. But like I said I worked it into my macros, I stuck with it, and it paid off.

SP -What was the training for the competition?

Sohee Lee – He and I have similar philosophies, especially when it comes to women. We both like to train full-body 4-5 days a week, always starting off with compound movements such as squats, deadlifts, bench, or overhead press. At the end of each workout we finish off with high rep glute work. The glute work included exercises such as lateral band walks, high step-ups, body weight lunges, or band hip thrusters; anything that would give my glutes a sufficient training effect without running me into the ground. We wanted me to go into every session strong and fresh. The goal was to hit PR’s (personal records) as often as I could. We were very big on progressive overloads, we both feel this is important especially for women because it produces a lot of positive body composition changes.

SP – What about cardio training?

Sohee Lee – We did absolutely no cardio for my prep. I haven’t done intervals or anything since the previous November. I have been able to maintain my leanness even without the cardio and I think it is big step forward for the female community especially because the mindset is you have to do a lot of cardio to lose fat and you have to lift light weights with high reps to look tone. I didn’t do any of those things, in fact I did the complete opposite of that and it worked. The most important aspect of fat loss is your nutrition and I was very meticulous about that. Bret did my training, I managed my nutrition because that is my area of expertise.

SP – You said you did heavy weights with compound movements. What was the rep range like?

Sohee Lee – I used a very low rep range as well as very low volume. A typical workout routine may consist of:

• Warm-up: 4-5 dynamic movements
• 3 sets of 3 squats
• 2 sets of 8 deadlift
• 2 sets of 8 barbell hip thrusts
• 2 sets of 10 high step-ups
• 10 minutes of glute work

That would be it. I never spend more than an hour in the gym. It was a total of 4-5 hours a week max.

One day I may start with squats (a knee dominant movement) then a Hip thrust followed by a vertical pull. The next day I would do deadlifts and then a horizontal pull. There may have been some overlap as far as muscles are concerned but I would do exercises that wouldn’t fry me. An example may be a body weight exercise such as an inverted row. By keeping the volume low I was never super sore the next day so I was able to repeat muscle groups. If you are doing one to two sets of an exercise you can do it again and you don’t have to wait a week. My trainer and I like hitting body parts multiple times a week, lower volume of work per day leaving significant amount of energy to train again, this will allow you get stronger each session.

SP – Is this similar to the way you train your clients?

Sohee Lee – Yes, for the most part. The majority of my online clients are females. It is common to get resistance at first because women have an idea that lifting too much weight and resting for extended periods between sets, along with low volume is not conducive to fat loss. Women will often feel anxious if they are not exhausted at the end of a workout. I have to tell them to give it a chance and that this is the way I have been training for a long time. I tell them “It works, be patient and trust the process.” Over time the fear dissipates. When you train, you should still feel good and strong when the workout is finished and not wiped out. People have this misconception that they need to be sore and unable to move the next day in order to consider it a good workout. That is not the case. The fact is training to this extreme can be counterproductive.

SP– Did you suffer from a negative rebound after the show? (weight gain, burnout from training and dieting)

Sohee Lee – Rebounding after a show has been the norm for so long but fortunately it is starting to change. People are realizing that there doesn’t have to be a rebound and they don’t need to get into some sort of a bulking phase following competition. Especially with the popularity of flexible dieting in recent years, people are recognizing that rebounding should not be happening. Rebounding after a show occurs when athletes are too strict on nutrition and they over train in the gym. If a person’s calories are too low for too long, than by the time your show roles around their will power is shot resulting in a breakdown of self control. When the person steps off stage they have no more restrictions and the flood gates have opened, and they go hog wild.

SP – Do you follow a flexible diet?

Sohee Lee – Yes I really believe in it. The competition stage cannot be your end goal. It is important to have a goal after stepping off the stage and to know how you are going to approach both training and nutrition in the long term. Years ago I made the mistake of following a meal plan prior to a competition; I really restricted and deprived myself of many things throughout the training, as result after the show I gained about 20 pounds.

SP – Do you encourage your clients who compete to follow a flexible diet approach? How has that worked out?

Sohee Lee –Absolutely, a lot of my clients compete but never rebound, they follow this approach to nutrition and they understand that the stage is not the be-all end-all. It is a 100 percent psychological approach. That is why I love psychology so much, with health and fitness (psychology) is the most over looked and underrated aspect. Everyone wants to talk about training and nutrition but what people often fail to understand is that if you can’t apply certain principles to your life on a consistent basis then it is completely irrelevant.

SP –What about your clients who don’t compete, do you encourage a flexible diet approach for them as well?

Sohee Lee – Definitely. When working with clients I try to explain that it all comes down to mindset. People often want a meal plan and to be told what and when to eat as well as what to avoid. The problem is this is not sustainable. What happens in a situation where it is too rigid is that when a person goes out to a restaurant or social situation it is difficult for them to enjoy themselves. It can terrify people because all of a sudden there are all these unknown variables.  The fear we have with foods is largely in our heads and we need to expose ourselves to different situations.

SP – I am sure you have clients who contact you after a night out or a day when they feel they ate poorly. What do you tell them?

Sohee Lee – It happens all the time. If a person eats poorly they will often not think long term and become impulsive.  That is when I tell them to just be patient and tomorrow just get back to what you were doing. I tell them not to overdo the cardio or do an extra workout. This can become a horrible cycle. They just need to get back to normal and realize feeling guilty is not going to help. That’s why I love this approach, there is no shame and no guilt involved.

SP – Looking at your website I read an interesting article about body  image and “Fitsperation.” Can you tell me more about it and the negative aspects of it?

Sohee Lee – Absolutely, fitsperation which is intended to inspire and motivate others often leaves people feeling bad about frustrated. Social media has done a lot of good for society but at the same time it can be so misleading because everyone puts a positive spin on everything. The posts put out there by people in the fitness industry (trainers or athletes) are of when they look their best. As a result others think that is what these individuals look like year around. They look at themselves and think “why can’t I look like this all the time?” Not realizing that the person they are following is not perfect and may be 20 pounds heavier than when they posted the photo.

SP – Do you think the fitness industry is doing a disservice to people?

I think in a lot of ways it is doing good, it is getting people to move because the large majority of people are sedentary. At the same time we are moving people in the wrong direction. People are not doing what they should be doing. People like intensity, but that is not necessarily the best thing for them. People like to say that they had to kill themselves to get to where they are. No one wants to say that it was through consistency and moderation that they got to where they are. But that is often the best way. It is better to be 80%, 100% of the time then it is to be 100%, 20% of the time.

SP – Do you have any advice for someone who is looking to start training but may be nervous?

Sohee Lee – The great thing about this journey is that it is lifelong. You may make mistakes along the way but there is always room and time to keep getting better.

Sohee Lee offers customized online personal training and nutrition consulting. Her clients are offered unlimited access and have weekly checkins with her. She can be contacted through her website www.soheefit.com and can be followed on Instagram at @soheefit. Checkout her ebook at www.beginnersmacros.com.

The post Sohee Lee – Exclusive Interview With Fitness Athlete Sohee Lee appeared first on Fearless Motivation - Motivational Videos & Music.

Quick Stats.
Name: Josiah Novak (aka Josiah Fitness)
Height: 6′ 1″
Weight: 205
Peak Bodyfat % 4
Average Bodyfat % 8
Instagram JosiahFtness
Facebook: Josiah Novak
Youtube: Josiah Fitness 

How did you get started with bodybuilding?

I started bodybuilding as a teenager when my parents got a divorce. I was an above average athlete but I was a skinny kid with a belly. I very self conscious about how I looked because all the guys I played sports with who were top level athletes looked much more muscular. My parents splitting up pushed me to spend time in the gym to get away from the unhealthy atmosphere in my home.

What made you decide it was time to take your bodybuilding to the next level?

After my sports career was over I decided to start building my body full time. I became a personal trainer and I studied the human body to really learn how to build muscle and create the ideal physique.  I was far from perfect and I actually made some really bad mistakes but it’s been an amazing journey so far.

What sets you apart from the majority – Why have you made it so far but many struggle?

I have a drive to succeed that refuses to die. Even at my lowest points in life I’ve always felt that I am destined to reach people and inspire them.  I’ve been through hell and back numerous times and I’ve made it out of some very dark places. To be still standing here tells me that I’m here for a purpose. Therefore i refuse to give up.

What type of music motivates you during training?

I love hip hop with some occasional EDM and maybe a killer rock song on the rare occasion:

-Gimme the Loot by Notoriois BIG

-How long will they mourn me? 2pac

-Jumpman by Drake and Future

Favourite Motivational Quote?

“The only easy day was yesterday” Navy Seal Quote

Favourite Bodybuilding Quote?

“The worst thing I can be is the same as everyone else. I’d hate that” -Arnold

Who is your greatest sporting inspiration?

I’m inspired by many great people who’ve achieved a lot. Arnold is number 1, but most people who inspire me aren’t in the fitness industry. Guys like Lewis Howes, Dale Partridge, and Carlton Mack all push me to be better.

Greatest Bodybuilding / Fitness Inspiration?

Arnold hands down

What would you say to someone who is possibly following your progress, and looking to reach the same level as you?

I would tell them to learn from my mistakes, always compete against yourself but never against anyone else, stay consistent, never give up and remember to enjoy the journey

What workout routine has worked best for you?

I train every body part 2-3 times per week. I love full body routines but my schedule doesn’t always allow time to do that. Lately I’ve followed a split like this:

Upper Strength

Lower Strength

Chest/Back

Legs

Shoulders/Arms

What is your favourite muscle to train?

Arms and Back!

What do you believe has been the biggest challenge in reaching your current level, both in bodybuilding

The biggest challenge has been keeping an open mind and not being afraid to try new things. Dieting and training are only as hard as you make them.

What is your diet like?

I count my macros so each day looks different. I eat a wide variety of healthy foods along with an occasional treat – but always within my macro plan.

What does your best CHEAT DAY look like?

I don’t believe in cheat meals or cheat days. That sets me up for a bad relationship with food. If I’m having a craving I’ll fit it into my macros. Or if I’m feeling run down I’ll increase my calories for a day or so. My favorite foods are truly healthy foods like potatoes, peanut butter, salmon and eggs.

Do you maintain a fairly lean physique year round, or do you really peak and cut for competition? 

After years of yo-yo dieting and getting very fat – I now stay very lean year round

What is your supplementation like?

Multi Vitamin, creatine and fish oil

Something your followers may not know about you:

I actually played as a pro online poker player for a period of time – I did very well and I still miss it!  I love to read and I’m also obsessed with movies and fitness fashion.

The post Josiah Fitness – Interview With Rising Bodybuilding Star Josiah Novak appeared first on Fearless Motivation - Motivational Videos & Music.

How did you get started with bodybuilding / Figure competition?

By the age of 18, I had been working out and lifting weights for about three years. I was devoting a large amount of time into building muscle and developing strength. When I started training, competing never was a goal of mine. I always admired the fitness competitors in this industry, but never thought I had what it takes to be able to do it myself. It frightened me just thinking about being on stage with hundreds of people watching. However, one day my boyfriend motivated me to step out of my comfort zone and give it a try. It was at this point that I turned my game face on and decided to put my absolute all into doing my first bikini competition in the summer of 2014.

What made you decide it was time to take your bodybuilding to the next level?

After placing first and earning my Pro status in my very first show, I had a drive to get my physique in even better shape. Being on stage for the first time, among so many beautifully fit woman really gave me the push I needed to train harder in the gym while also improving on my nutrition.

What sets you apart from the majority – Why have you made it so far but many struggle?

I never give up, no matter how difficult a situation is. I am an extremely passionate person and put my heart and soul into everything I do. I am not afraid to fail at something because I believe with every mistake comes a valuable learning experience. I push myself to new heights every day. I always keep going no matter how much pain I feel or how tired I may be.

What type of music do you listen during training?

I love to listen to anything that is going to pump me up and get me excited to workout. Usually I like to listen to Rap and Hip-Hop.

Favourite Motivational Quote?

“There are two types of pain, the one that breaks you and the one that changes you. In the gym, pain is felt as a result of weakness leaving the body. Physical pain is the glue of transformation and the pain of progress. The more you endure the harder it gets to accept the thought of failure.” –Greg Plitt

Who is your greatest sporting inspiration?

Michael Jordan is my biggest sporting inspiration because of his work ethic and perseverance. He believes that you should never fear failure and that if you want something in life you have to put in the work in order to make it happen.

Greatest Bodybuilding / Fitness Inspiration?

It is so difficult to narrow it down to just one because there are so many inspiring and motivational individuals. My top 2 would have to be Arnold and Greg Plitt.

What would you say to someone who is possibly following your progress, and looking to reach the same level as you?

I would tell someone to always stand tall and be proud of the progress they have made thus far. Never stop grinding for success. Do not throw in the towel when you face obstacles in life. Instead, push forward and keep your eyes focused on your goals. I would also say that everything takes time and results do not happen overnight. You must be patient and enjoy every step of the journey. If you aren’t quite where you want to be just yet, do not let that get you down. Instead, use it as fuel to work harder and harder.

What workout routine has worked best for you?

Monday: Lower Body

Squat 5 x 6-8
Dumbbell Lunges 3 x 20
Straight leg deadlift 4 x 10-12
Barbell Good morning 4 x 10-12
Leg curl 4 x 10-12

Tuesday: Arms/Abs

Dumbbell curl 3 x 10
Hammer curl 3 x 10
Skull crushers 3 x 10
Tricep pushdown 3 x 10
Dips 3 x failure
Russian twist 3 x 20
Cable chop 3 x 15

Wednesday: Lower body

Cable kickbacks 4 x 15
Hip thrust 3 x 15
Box jump 4 x 10
Step up 3 x 10
Adduction machine 3 x 15
Standing Calf raise 3 x 20

Thursday: Shoulders/Back/Abs

Dumbbell shoulder press 3 x 10
Dumbbell front raise 3 x 10
L-ups 3 x failure
Cable pullover 3 x 10
Seated cable row 3 x 12
Decline weighted crunches 4 x 15
Hanging leg raise 4 x 15

Friday: Lower Body

Squat 5 x 8
Deadlift 4 x 8
Leg press 4 x 12
Leg extension 3 x 12
Barbell lunges 3 x 20
Abduction machine 3 x 15

Saturday: Cardio
Sunday: Recovery

What is your favourite muscle to train?

I absolutely love leg day! More specifically, training glutes and hamstrings are my favorite.

What do you believe has been the biggest challenge in reaching your current level, both in bodybuilding

The discipline for dieting for a competition has been the biggest test mentally for me thus far. It can be challenging at times to keep an extremely clean diet due to all of the cravings that I experience during prep. I have to just constantly tell myself you can do this and not give in to any temptations.

What is your diet like?

Meal 1: ½ cup of oatmeal with 1 scoop of protein
Meal 2: Fruit smoothie
Meal 3: 6 oz chicken, brown rice and vegetables
Meal 4: almonds
Meal 5: 6 oz chicken/tuna, vegetables and salad
Meal 6: 4-5 servings of eggwhites

What does your best CHEAT DAY look like?

I typically will not devout an entire day to eating poorly, but I will incorporate a cheat meal into my normal day of eating. It is so hard to narrow it down, but my best would probably be a huge stack of chocolate chip pancakes or a big juicy burger with sweet potato fries/onion rings.

Do you maintain a fairly lean physique year round, or do you really peak and cut for competition?

I try to maintain being lean all year round. During offseason however, I do less cardio and focus on building strength and developing muscle. I try to do this while putting on as little body fat as possible. My diet still remains clean, but it is not as strict. My body fat typically will go up a little bit, in comparison my stage physique.

What is your supplementation like?

Whey Protein, fish oil, multi-vitamin, CLA, BCAA

Something Interesting your followers might not know about you?

The most I have ever squatted for one rep was 300lbs. weighing at 105lbs.

Follow Ashley on Social Media:

Instagram:  Instagram.com/ashleynocera
YouTube: https://youtube.com/ashleynocera
Twitter:  https://twitter.com/ashleynocera
Facebook page: https://www.facebook.com/AshleyNocera1
Snapchat: ashleynocera
Email: ashleynocera1@gmail.com

The post Ashley Nocera WBFF Pro Bikini Model – Interview & Motivational Video appeared first on Fearless Motivation - Motivational Videos & Music.

Chris Kakouras – Interview With A Bodybuilding Champion & IFBB Men’s Physique Pro

Age:28
IFBB Pro
2015 Jr USA Overall Winner

How did you get started with bodybuilding?

I have been into lifting weight for about 10 years now, but only the past 3 years have I really got into bodybuilding/physique seriously. I always looked at bodybuilding magazines and wanted to get big like that, but when the physique category came out I thought that was more of my body type I wanted to attain. So, thats when I decided to start prepping for my first show in 2013.

What made you decide it was time to take your bodybuilding to the next level?

My first year competing I did it just to challenge myself in something different. I did 3 National qualifying shows and I placed 2nd in all of them…but I figured I was doing well so why not push it to a national level. I did my first national show in 2014 and didn’t place well…I knew my conditioning was not as tight as the guys that were placing in the top 5. I took a year off to build some more size and in 2015 I decided to higher a coach for the first time who happens to be the Mr Olympia Physique Champion Jeremy Buendia. I was privileged to have him as a coach and thankful as I ended up turning into a IFBB Pro at NPC Jr USAs by winning first in my class and taking the Overall title! Now I want to push further to the Mr. O stage!

What sets you apart from the majority – Why have you made it so far but many struggle?

The biggest key for me is the passion I have for training and watching my physique change. In this sport if you don’t truly love what you do, it can become very difficult to stick with the diet and training regimen as I was going to the gym twice a day. In 2015 I was working 2 jobs and I was finishing my last year in college. My plate was full with not much down time and my down time was going to the gym. I knew what I wanted to accomplish and I was willing to do whatever it takes. Thankfully I graduated and made my dream of become a IFBB Pro a reality. I’ve learned in life that nothing will ever be handed to you and that you have to work for everything you want in life. I truly believe that and I pushed myself harder than ever this year.

What type of music do you listen during training?

I listen to Trap Music, House Mixtapes, or Rap. Really anything that can get me pumped up!

Favorite Life Motivational Quote (Life)?

“Experience is worth more than education alone”

Favorite Gym Motivational Quote?

“Don’t go looking for success, do what you love and success will find you”

Who is your greatest sporting inspiration?

I can’t really say I have 1 specifically. I think anyone who has more to them then just a great body inspires me. The one who also have a strong mind. You can only be at the top of your game for so many year until things start to slow down, but how individuals handle themselves after that is what inspires me. The ones who can build a strong business to support themselves after the glory days. Life is short and you have to take advantage of every opportunity that comes your way to make a good living.

Greatest Bodybuilding / Fitness Inspiration?

Lee Haney of course, but also because we come from the same area so I see him every time we have local events in the Carolina’s. Also, Jeremy Buendia as he is the 2X Mr O Physqie Champ now and he has one of the best stage presence.

What would you say to someone who is possibly following your progress, and looking to reach the same level as you?

Study the game! In this sport I feel like it is forever evolving and you have to keep up with whats going on. Dedication and consistency will be the key elements to achieving anything in life. It takes time to get where you want to be, but once your there it is very much worth all the hard work.

What workout routine has worked best for you?

This was a typical split getting ready for a show. Higher volumes but still moderate weight.

Monday: Chest/Triceps

Incline Barbell Press 5 x 8-12
Flat Dumbbell Press 5 x 8-12
Decline Hammer-Strength Machine 4 x 8-12
Cable Crossovers or Dumbbell Flies 4 x 10-15
Dips 4 x 10-15

Tuesday: Shoulders

Standing Shoulder Press 5 x 10
Seated Arnold Press 5 x 8-12
Side Lateral Dumbbell Raises 6 x 12
Reverse Peck Deck Machine 4 x 10-15
Upright Rows 3 x 8-12 super-set with
‘Front’ Single Plate (30-45 lbs.) Raises 3 x 8-12
Dumbbell Shrugs 4 x 12

Wednesday: Back/Biceps

Hyper Extensions 3 x 15-20
Pull Ups 4 x 10-15
Single Arm Dumbbell Rows 4 x 10
Seated Cable Row 4 x 10
Barbell Deadlifts 4 x 10
EZ-Bar Barbell Curls 7 x 10

Thursday: Legs

Double Leg Extensions 4 x 10-15
Squats 6 x 8-12
Leg Press 4 x 15
Lying Leg Curls 4 x 15
Walking Lunges 2 x 30 huge steps
Lying Leg Curls 5 x 10
(Calves) Straight Leg Toe Press on Leg Press Machine 6 x 15

Friday: Chest

Incline Dumbbell Press 5 x 8-12
Flat Barbell Press 5 x 8-12
Decline Hammer-Strength Machine 4 x 8-12
Cable Crossovers 4 x 10-15
Dips 4 x 10-15

Saturday: Shoulders

Standing Shoulder Press 5 x 10
Seated Arnold Press 5 x 8-12
Side Lateral Dumbbell Raises 6 x 12
Reverse Pec Deck Machine 4 x 10-15)
Upright Rows 3 x 8-12 super-set with
‘Front’ Single Plate (30-45 lbs.) Raises 3 x 8-12
Dumbbell Shrugs 4 x 12

Sunday: Cardio/Abs
30 mins Low Intense Cardio
Hanging Leg Raises 3 x 10-15
Machine Crunches 3 x 10-15

What is your favourite muscle to train?

My favorite muscle to train are the ones that need the most attention. For me my shoulders are always a struggle point so I look forward to going into the gym on those days and killing it!

What do you believe has been the biggest challenge in reaching your current levelin bodybuilding?

Balance in life. Sounds strange, but when in contest prep you are so disciplined and focused that it is easy to forget of aspects in life. You need to have time for work, school, friends, significant others, family, and any other activities you may be involved in.

What is your diet like?

Daily Diet (show prep)
Meal 1: 1 Cup Egg Whites and ¾ Cup Oatmeal
Meal 2: 7 Ounces Tilapia, 6 Ounces Sweet Potato and Vegetables
Meal 3: 7 Ounces Chicken, ¾ Cup Brown Rice and Vegetables
Meal 4: 7 Ounces Chicken, ¾ Cup Brown Rice and Vegetables
Meal 5: 7 Ounces Tilapia and 6 Ounces Sweet Potato
Meal 6: 7 Ounces Chicken and Vegetables

What does your best CHEAT DAY look like?

I don’t really have cheat days, I do a cheat meal. Typically I would do a Cheeseburger and fries or sushi! Those are my to “GO TO” meals

Do you maintain a fairly lean physique year round, or do you really peak and cut for competition?

I like having a offseason to enjoy some foods but also to add some quality size. It would be very difficult to grow while in a caloric deficit. Although, even in my off season I don’t let my body fat go higher than maybe 12% max.

What is your supplementation like?

Gold Standard Whey, A regular multi Vitamin and fish oil. During my show prep this past year I used Evogen products (EVP Plus, Glycoject, Cell Kem, Lipocide) which obviously worked in my favor, but these all aid in a well built diet and exercise program.

Something Interesting your followers might not know about you?

Prior to getting into fitness, I was really big into skateboarding and still enjoy watching it. I actually got sponsored through a few local shops and skate parks. As life changed, my visions changed and I got out of skateboarding competitively.

Follow Chris on Facebook & Instagram & show your support by commenting below:

Facebook: https://www.facebook.com/christos.kakouras

Instagram: https://instagram.com/chris_kakouras/

The post Chris Kakouras – Interview With A Bodybuilding Champion appeared first on Fearless Motivation - Motivational Videos & Music.

Instead champions are made behind closed doors, forged in the iron fire of excruciating reps, molded by poundage’s that would crush a mere mortal, with intricate details meticulously carved in by hour after hour of sweat soaked, semi-starved cardio that takes drives forces an athlete to push themselves beyond the finite boundaries of limitations – a place where only the Fearless reside.
At last year’s NPC Nationals Middleweight Champion David Paterik’s years of blood, sweat, tears, and sacrifice finally paid off in the form of an IFBB Pro card. Recently I had a chance to catch up with David in the midst of preparing for his IFBB Pro debut, and you can catch all of the details right here, in this Fearless Motivation exclusive interview.

Q.) I’d like to start by taking a step back and talking about life before bodybuilding. Before you began training, did have any sort of athletic background, or experience living a healthy lifestyle?

David Paterik – Image Credit: Instagram

A.)Believe it or not, I grew up rock climbing and mountain climbing. My father is a well-known Mountaineer in the Pacific Northwest and has traveled the world climbing peaks, frozen waterfalls and giant rock faces. He’s 57 now and in crazy good shape. Naturally, he brought me up doing it and I’ve always had some “Spidey” – like characteristics to climb well – some great memories there. I also played baseball and basketball growing up, and for 5’7″ I could jump higher than just about all my teammates, and just for the record, I still can!. I’ve always been a naturally gifted athlete. My folks handed down some pretty awesome genetics and fed us kids well. My sister is a ripped muscular beast, and used to be plastered all over the fitness magazines back in ’03 -’05. So, you could say it runs in the family.

Q.) Like many of us, you caught the bodybuilding bug by getting swept up into old muscle magazines. Who do you remember being the first bodybuilder that really inspired you to begin training?

A.) I distinctly remember as a young teen in disbelief when flipping through MD and seeing black and white Per Bernal photos of Kevin Levrone. I almost did not think it was real. But it wasn’t until over a decade later that I actually started training.

Q.) What made you decided it was time to enter into the competitive side of the sport?

A.) I started fitness modeling around 2004, traveling all over the states shooting for top name fitness photographers, and started getting published. I always handled my own prep and came in great “photo shoot shape.” It wasn’t until 2012 that many were hounding me to compete as they believed I would be very competitive. So, without too much thought, I entered the Washington State Open in 2012 as a Light Heavyweight and took second place to a very seasoned competitor, Dominick Semenza. I thought, hey, if I could come this close, I could win. So I trained my ass off for the coveted 2013 Emerald Cup and with the advice of my then coach, Brandon Lyons, I squeezed into the middle weight class and won. It was an amazing overall stage and I shared it with my best friend, Super Heavyweight Casey Bunce. Shortly after, I went on to compete at the 2013 USA’s in Vegas and took 10th place as a Middleweight. It wasn’t so much a blow to my ego, but a fire to my motivation. I went back to the drawing board, hopped on board with Coach Matt Porter, and competed at the 2014 NPC Nationals in Miami where I dominated a very strong and stacked middle weight class with a perfect score and won my IFBB pro card.

Q.) Let’s flash forward to when you made your first appearance on the National radar, back at the 2013 Emerald Cup. You entered into that show as a relatively unknown commodity, but after winning your class suddenly your name began to generate a lot of buzz in the bodybuilding world. Take us back to that show and talk about what you remember feeling after you walked offstage having won your class at one of the biggest amateur contests in the country.

A.) The Ecup, as I like to put it, is definitely a high profile regional/state show that has had many incredible competitors who have later turned pro. Seattle has some badass bodybuilders! I think after I won my class, I proved it to a lot of people, (my family mostly) that I could make a career out of this. My dad was in the crowd and it was his first show attendance. He told me that after seeing me win, he finally could understand what I was doing and began to really pay attention to my bodybuilding career. It opened his eyes. As far as the bodybuilding community, I definitely made a name in the northwest. It was my first win and I was feeling amazing. The trophy is still displayed in my home.

Q.) A few weeks later you packed up and headed south to take on some of the best amateur athletes in the sport at the USA Championships, where you placed top ten in your very first National level contest. Looking back, what would you say was the biggest lesson you learned during that 2013 contest season?

A.) Biggest lesson learned was, “I’M AMONGST THE BEST IN THE COUNTRY AND I HAD BETTER STEP UP MY GAME.”

Q.) The following year, in 2014, we saw you return to the stage at NPC Nationals, bigger, harder, and arguably the most conditioned athlete in the entire show. What changes did you make during the offseason to spur such dramatic improvements?

A.) Honestly, I just trained with more intensity and had a will to win. I had a taste of glory before and I wanted it again. My training had so much purpose and through it, I just grew and got much better in a little over a year.

Q.) Your offseason work paid off in spades because not only did you take the stage dramatically improved, but you also dominated a very tough Middleweight class on your way to winning your IFBB Pro card. What was the first thought that ran through your head after hearing your name announced as the winner?

A.) The real shock was at pre-judging when I got first callouts. They put 6 of us through all the poses once, put me in the middle, posed us a second time and then told me and one other, Tank Moore, to exit the stage. I didn’t know what to think! I turned to the expeditor and he said, “Dude! You’re done! Go back stage!” Tank and I shared an unforgettable moment as we knew we were in the top 2 spots and soon to be IFBB pros. The next day, I was awarded 1st place at the night show and I can honestly say, it changed my life man.

Q.) Now that you’ve managed to reach the summit of one of the sport’s biggest proverbial mountains, how to you keep yourself motivated to continue pushing to reach new heights?

A.) PRO DEBUT MAN!!! The big leagues! More motivated than ever. I have lots of work to do before I step on the pro stage in 2016. And I love the fact I have something worth working for. That and having a crazy hot wife and precious daughter is also great motivation to kill it and provide daily. We also have a boy on the way due in late November 2015.

Q.) What type of music do you listen during training?

A.)I’m a fan of music in general so quite a wide variety from hard core metal, (Avenged Sevenfold, Five Finger Death Punch) to some classic Van Halen and Boston. Little to no hip hop but if I do, it’s 90’s hip hop….THE REAL HIP HOP.

Q.) Is there anyone you’d like to thank for helping you reach this point in your career? When can we expect to see you take the stage next?

A.) I’d like to graciously thank my sponsors Inner Armour Sports Nutrition, Icon Meals, War Hammer Gym Gear and FitMark Bags. They have believed in me and supported so incredibly. My amazing wife for sticking by my side and seeing my vision and all the awesome fans I have made and met through the years. Love you guys. You can expect me to make my pro debut at the Vancouver Pro in 2016. And Corey, I’d like to thank you for all the support you’ve shown as well brother. Thank you.

Q.) Where can your fans find you on social media?

For nutrition, workout regimens, contest and lifestyle coaching I can be reached at: dpaterik1@hotmail.com
Instagram: davidpaterik_ifbbpro
Facebook: David Paterik IFBB pro
Youtube page: David Paterik

St. Francis Assisi once said “Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.”

Image Credit: Instagram

Once David made the decision to start taking the necessary steps toward achieving his dream, it was only a matter of time before the lines of possibility began to blur and he crossed over into uncharted territory that few have ever truly dared to venture in to. And now that he’s already impossibility into a liar once, it doesn’t seem so far-fetched that we might see him do it again on the Mr. Olympia stage sometime in the very near future.

David Paterik Training Shoulders:

David Paterik Muscle Beach Workout:

The post Champions Aren’t Born They Are Made – David Paterik Exclusive Interview appeared first on Fearless Motivation - Motivational Videos & Music.

Melissa Lesage – Image Credit Chris Nicoll NPC Online

The road to the Mecca in female bodybuilding is paved with lost hopes and shattered dreams of all those who came before that weren’t able to endure the struggle, sacrifice, or the relentless commitment it takes to keep plodding ahead when every fiber of your being is screaming at you to pull back and settle for the nauseating comfort of mediocrity. 

Just eleven weeks from now IFBB Pro Melissa Lesage will set foot on a pro stage for the second time in her young career as she attempts to take another step toward reaching her dream, proving all of her doubters wrong in the process. For Melissa the road to the Mecca certainly hasn’t been easy, nor has it been forgiving thus far, but for this rising star of the Women’s Physique division climbing the mountain, and overcoming adversity, are all in a day’s work. Melissa’s physique would put many male bodybuilders to shame, her size and definition is a testament to the hard work she has put in.

Recently I had a chance to catch up with Melissa in the midst of her contest prep, and you can read it all right here, in this Fearless Motivation exclusive interview.

Melissa Lesage – Photo Credit: NPC News Online/Chris Nicoll

Q.) Before we dive into your recent IFBB Pro debut, let’s take a step back and take a look at how you were first introduced to bodybuilding. Prior to the time you began training, how familiar were you with the competitive side of the sport?

A.) Honestly, prior to getting into bodybuilding I hadn’t ever really even put thought into the competitive side of the sport, therefore I can’t even say I knew a thing about it!

Q.) How had you been training before you decided to enter your first competition?

A.) I was actually training as a competitive triathlete before I decided to enter my first Figure competition. I was the cardio queen, along with doing some light weight training. It was difficult for me to stay out of the weight room, which is why I knew triathlon wasn’t the sport for me.

Q.) Early on, who would you say were some of the athletes that inspired you?

A.) First and foremost, Dana Linn Bailey was my inspiration to train my ass off and to just keep pushing heavier weight! Jamie Pinder inspired me to transition from Figure to Physique after watching her transformation from Bikini to Physique in a year. I knew I could do it. I had the work ethic, I just needed the right coaching. So I contacted her and was referred to Shelby Starnes, who I hired back in October 2012, and now I’m still under his guidance to this day.

Lesage and Dana Linn Bailey – Pic Credit Instagram

Q.) What keeps you motivated every day?

“My biggest motivator each and every day is my drive for success. I refuse to settle and am always looking for ways to better myself in and out of the gym. Success in all aspects of life is not given it is earned through consistency and hard work.”

Q.) Back in 2012 is when you made your first blip on the National radar after entering into the USA Championships. However, unlike your previous competitions where you had a great deal of success, things didn’t quite go according to plan, and you quickly found yourself out of contention. Tell us a bit about your emotions following the show. What would you say was the greatest lesson learned from that experience?

A.) Heading into a national show after only competing locally in Arizona probably wasn’t the best idea, but at the time I was still fairly new to the sport and didn’t know any better. Standing on stage in a class of forty or more competitors and being in the very last call out was definitely hard to swallow. Looking back at pictures I laugh at myself for even thinking I looked ready to step on a National stag. I didn’t diet correctly, I didn’t carb up enough, and it was all just a complete mess!

The greatest lesson I learned from that experience was to never rush the process. Competing at a high level takes time and consistency to achieve the results needed to WOW the judges. After getting under the guidance of Shelby I made some significant improvements to my Physique and felt one hundred more confident stepping on the USA stage in July 2014 when I earned my IFBB Pro card.

Q.) Let’s talk about those 2014 USA Championships. Given the tremendous success that you had early on in your career, why choose to make the jump up into the Physique division?

A.) I love to lift heavy and I love to do cardio. Being muscular and super lean isn’t the look the judges are looking for from Figure competitors. Plus I hate wearing heels, and felt so uncomfortable being on stage in them. Transitioning to Physique allowed me to lift as heavy as I wanted, and present my conditioned physique feeling comfortable with my stage presence.

Q.) Competing at the National level is an arduous task in and of itself. However, considering that your last experience took such a toll on you both mentally and physically, did you feel any additional pressure to come out and rid yourself of the demons from years past?

A.) To be totally honest I felt no pressure at all! I felt mentally and physically prepared the second time around knowing I had expert coaching, (and Shelby was there to dial me in perfectly), and even just looking at myself in the mirror I knew I was ready. I saw tremendous changes from the year I took off competing, and was beyond excited to present a completely transformed package.

She Got Back! Photo Via Instagram

Q.)  Describe what you were feeling after walking off stage and realizing that you’d just won your IFBB pro card.

A.) I was in totally shock and disbelief. I couldn’t even believe it was happening. It took probably a good month or so for it to really sink in. Shelby and other teammates had told me after pre-judging that I had won it, the IFBB Pro card was mine, but even then I was like “ No way I can’t believe this…I’ll believe it when it happens”. Then, sure enough, finals came around and I was the last one standing. I still get the goosebumps thinking about it!

Q.) Let’s flash ahead to a few weeks ago when you stepped onstage at the Chicago Pro show to make your IFBB Pro debut. Although you brought the best look of your career to the stage, showing off some hard earned new muscle along with razor sharp conditioning, you didn’t place quite as high as you may have liked. What was it like competing as a pro for the first time? Were you at all disappointed with the outcome?

A.) I wasn’t at all disappointed with the outcome. I knew I was the little fish dipping into the big pond. It’s going to take time to work my way up the ranks, but I’m willing to give it all I’ve got! I will say the IFBB is like one big family; everyone was so friendly and supportive backstage. I knew a few girls from social media that I finally got to meet in person and it was like we had been friends for years. Going to that from the NPC amateur league was a complete 360 – The NPC was full of catty nonsense.

Q.) At the moment you’re a few weeks away from making your second appearance on a pro stage, which is set to take place at the Phoenix Europa. Now that you’ve already gotten your feet wet as a pro, are you approaching this contest with a different mindset?

A.) I know what to expect this time around, the competition is fierce, but that’s what I love about the pro league. My mindset is always going to be being there to win. I mean come on, seriously, those who say they are there for the experience – Really?  Yea, I busted my ass during this prep, but I don’t really care about my placing – that is the biggest lie ever!

So really my mindset hasn’t changed at all. I know I’ve given 100%, and to be in the top 5 would be a dream come true!

Q.) Following the Phoenix Europa, what’s next for Melissa Lesage?

A.) The outcome of the Phoenix Europa will determine what’s next, but at the moment I’m leaning toward entering the New York Pro next May.

Q.) What advice would you give to the young competitor out there who’s grinding day in and day out, trying to become the next Melissa Lesage.

A.) Never settle. Work harder because someone out there is working harder than you! Trust the process. It’s a never ending one that requires consistency and dedication.  Set goals so big they’d take a lifetime to achieve!

Q.) For those who would like to find out more about you, where can they find you on social media?

1. Facebook- Melissa Lesage
2. Instagram: https://instagram.com/missbeast25/

In the world of bodybuilding success is never given, nor is it earned. Instead it’s taken by those who have an unbreakable spirit, and indomitable will, and a burning desire deep inside their soul to push themselves harder, farther, and longer than any mere mortal could ever dare to fathom.

For athletes like Melissa – those who simply refuse to allow anyone to stand between them and their dream – success isn’t optional. It’s mandatory.
Share your thoughts on Female Bodybuilding below.

The post Checkout This Female Bodybuilding Beast – Miss Beast! appeared first on Fearless Motivation - Motivational Videos & Music.

Born and raised in Malaysia, Kai Wen is a former basketball hopeful, after several injuries halted his basketball progress, Kai Wen turned to weight training with hopes of one day becoming a part of the professional bodybuilding industry.
Using his strength as an asset, Kai is also a successful competitor in the sport of shot put.
Kai Wen is a huge fan of Fearless Motivation and uses the motivational speeches while training and to get through tough times.

“Through this journey, I found Fearless Motivation. I started listening to their speeches and paid full attention to each and every word said by the speaker. It helped me through the tough times by telling me that life’s tough but I was tougher. I hope many others will use Fearless Motivation as motivation to assist or even better, change their lives.”

Enjoy these motivational quotes and images of Kai Wen – If you are a fan of Fearless and would like your own professional motivational images produced, please contact us.

Follow Kai Wen on Instagram: https://instagram.com/kaiwenfit/

The post Kai Wen – Profile Of An Aspiring Bodybuilder appeared first on Fearless Motivation - Motivational Videos & Music.