Almost every resolution or goal is about three things; making more money, losing weight or having better relationships.

Losing weight and getting fit is a resolution that so many people fall off from quickly. But sometimes a quote can give you the spark to get back on track.  

One I read recently is truer than ever. “Don’t talk, just act — Don’t say, just show — Don’t promise, just prove.” I wish I could give credit to someone for it but after extensive research, it’s always accredited to “unknown.”

Here’s why I think this quote can help you crush it in your fitness journey.

Part I: Don’t Talk, Just Act

People love to talk a big game. They say things like “I’m going to gain 10 pounds of muscle” or “I’m going to get in the best shape of my life this year.”

But oftentimes that’s all it is, just talk.

Not enough people are actually executive on their goals and dreams. If you don’t want 2019 to be the same year as 2018 or 2017, it’s up to you take action and act on them.

The next time you talk a big game, its time to back it up. Create a detailed fitness plan, stick to it and follow through with your words.

Make sure you’re 100% committed. To fulfill your promises, you have to do it even when you don’t want too.

One of the worst things you can do is only to act when you “feel like it.” If that’s the case, you’re probably never going to end up actually doing it.

Part II: Don’t Say, Just Show

Instead of telling people at work and friends in your life, show them with your consistent activity. Don’t make fitness a part of your life, make it your life.

If you really want the results, you need to show people with your daily routine. And these aren’t just big activities like working out or running 5x per week.

It’s the little things like choosing a healthy meal at a restaurant, skipping a happy hour or bringing lunch to work every day. Oftentimes the little things will make the biggest difference in your fitness journey.

Part III: Don’t Promise, Just Prove

Making real and lasting change to your physique isn’t something that you can accomplish overnight. Quit trying to promise people you’re going to make a change and instead, prove it with consistency.

The only way to lasting success is doing the right stuff over and over again. One week of healthy eating and constant exercise isn’t going to give you the epic results you want.

Prove yourself and people that doubt you wrong by sticking with it. Getting super fit is about staying consistent and persistent to reach your goals.

Crush Your Fitness Goals

Motivation is great, but it doesn’t always last. As John Maxwell said, “Motivation gets you going. Discipline keeps you growing.”

While we have tons of motivational playlists to help keep you motivated, it’s up to you build fitness into your life. Let it run your life and watch how positive of an impact it can have on other areas as well.

Remember, discipline is contagious. A fitness journey will do more than just change your body, it will change your mindset and belief about yourself forever.

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The 5 Benefits of Sport That Everyone Should Know

1. Physical benefits of sport

Science has long proven that the connection between sport and physical wellbeing is very strong. An active lifestyle can make us a lot healthier by drastically reducing the risk of cardiovascular disease, cancer, type 2 diabetes, obesity, and musculoskeletal problems. Moreover, beside improving general fitness, sport is the first thing that we should focus on when we wish to lose weight. It also increases strength and stamina, while putting your mind at ease.

You don’t have to be a professional athlete to benefit from sport as jogging, dancing, jumping, or stretching can be of great value. Playing sports like soccer, tennis, badminton, or volleyball for fun is not only enjoyable but also very beneficial healthwise. You only have to motivate yourself to get out there. However, even if most people are aware of how good sport is for the body, not enough of them know that physical exercise can also improve one’s mental health, academic results, social interactions, and your overall quality of life.

2. Academic benefits of sport

Contrary to what many parents think, sport doesn’t influence children getting bad results at school. In fact, many students whom are good at sport have improved their memory, learning skills and overall academic results. Setting goals and being determined can be also applied to school for great results, especially in mathematics.

What’s more, it seems that sports that involve hitting targets, like tennis, badminton, golf, and baseball, can improve students focus. Leadership skills are also developed on the playing field.

Finally, winning and losing are two important parts of any competitive sport and by being exposed to both sides, a child will learn that success and failure are both possible, but neither are permanent. A very valuable lesson to be learned, for sure!

3. Competitiveness and teamwork

Some other less known benefits of sport include the development of two qualities – positive competitiveness and teamwork. The competitive spirit is ingrained in children from a young age and if nurtured will help turn them into successful adults. However, only positive competitiveness is beneficial, so when things become too heated, it is best to take a step back while remaining focused on the big picture, that sport is a tool to further our self development.

Teamwork can also be developed through sports as people learn how to collaborate and communicate, therefore increasing their social skills too. Things like accountability, leadership, and dedication are all part of playing a sport. Being surrounded by teammates who will encourage one another when things don’t go that well builds social skills. Another important lesson to be learned from sport is that one’s success is decided by their own level of determination and work ethic to succeed. Just like in real life.

4. Social benefits of sport

The social benefits of playing a sport are incredible. We are talking about boosting one’s self-esteem, building stronger personal and professional relationships, and learning how to communicate more effectively with other people.

The benefits include helping people take action under pressure, speak their minds, and impose their point of view towards a mutually beneficial outcome. Knowing the difference between right and wrong is one of the first lessons learned from playing sports. Moreover, positive traits like persistence and perseverance can be developed through physical activity and sports, regardless of the person’s age.

5. Stress relief

Exercising is known as a natural way to relieve stress. It seems that it not only improves your mood but can help with depression and anxiety too. Moreover, research has shown that in the aftermath of physical exercise, hyperactivity also drastically decreases.

So, when you are worried or stressed out try engaging in a physical activity because it can reduce your blood pressure and heart rate. It also relaxes blood vessels and has an overall calming effect in a completely natural way.

Conclusion

Now we are aware of how important and beneficial sport is for both mind and body. We should endeavour to be as active as possible, if we want a healthy lifestyle and a strong mind.

All scientific evidence points to sport being the best thing that you could do if you’re feeling stressed out, depressed, are overweight, or simply want to get fit. So, this is the truth about sport.

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The lesson?

Don’t let life get you down. You can create a better future for yourself as Terry Crews did.

Use these Terry Crews quotes to take action and turn frustration into success.

“You take action based on where you want to be, not based on where you are.” – Terry Crews

Too many people suffer from analysis paralysis. Instead, take action. You’re never going to get it all right the first time.

Whether you’re starting a business, switching careers or trying achieve a new level of fitness. Take action!

Operate how your future self would, not your past.

“I always tell people it’s the wrong approach to feel like we need to go to the gym to get in shape. Rather, we should adopt the attitude because we’re in shape, we must go to the gym.” – Terry Crews

Stay in shape so you don’t have to get in shape. If you don’t maintain your health, what’s the point of working hard to make tons of money? Make going to the gym part of your life.

It’s not “if you will go” but “when you will go.” Put yourself first by making a conscious effort to focus on your health and well being.

Remember, you only get one body your whole life!

“We’ll spend all the time we can find on our careers. But we need to be spending more time studying how to be a great husband, how to be a great father, how to be a great man.” – Terry Crews

Work is a big part of life, no question about it. But don’t forget bigger priorities that are 100X more important than work — relationships with people you love!

“But how many young people believe the limiting things they’re told? That’s why we’ve got to define our circumstances for ourselves. I’m telling you, our sense of ourselves is all we have in this world.” – Terry Crews

Limiting beliefs plague even the most successful people in the world. The next time you find yourself saying “I’m not good enough” or “I’m not smart enough” stop and question yourself.

How long have you been carrying those limiting beliefs around? Don’t’ let your past determine your future. Question everything and remember you are capable of achieving nearly anything.  

“My mantra is: Humble yourself. Discover what your monsters are. Be honest with yourself.” – Terry Crews Quotes

In the spirit of the last quote, discover what is holding you back. Which limiting belief is holding you back from reaching your true potential?

Once you figure that out, you can start making an effort to reshape your attitude. But it all starts with being honest with yourself.

“The comedy of it is that if we hadn’t been starving, I would never have tried acting at all. That’s why I always say our struggle makes us who we are.” – Terry Crews

No one loves the struggle but a difficult situation doesn’t have to be a bad thing. Use anything that comes your way as an opportunity to grow and develop.

Sometimes these struggles were put in front of you to become someone new. And someone better.

Embrace the struggle head-on.

“The best you can do is always good. I realized you don’t have to be perfect, you just have to be faithful in your attempts.” – Terry Crews Quotes

Nobody’s perfect. Why should expect yourself to be?

Use these Terry Crews quotes to believe in yourself and take your life to the next level. Embrace the struggle and you will become more than you ever thought possible.

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Are you struggling to follow your new workout routine? You need to stay motivated to stick it out. Motivation is the key to achieve the body and fitness you desire. We have created a list of essential points for staying motivated.

Change your attitude – Staying Motivated

If you think of your gym workout as an additional activity, you will lose motivation quickly. You must change your attitude towards your training and accept it as a part of your daily routine. By changing the way you think about your workout routine, it becomes easier for you to stay motivated towards your bodybuilding goals.

Make variations in your weekly routine – Staying Motivated

You will quickly get bored doing the same exercises for the same body parts daily. Make changes in your weekly routine and practice different exercises for your upper and lower body. Don’t stick to aerobics, or lifting weights only. Not only do variations in your workout routine keep you interested, it has been proven that mixing it up with different exercises will see increased muscle growth.

Check your progress – Staying Motivated

Checking your progress weekly or fortnightly is the best way to stay positive and motivated. You can also take pictures of your body to check the progress in addition to checking your body weight. The pictures taken on the first day of your workout training will be the a great source of motivation for you.
Paste the pictures of your first day and 15th-day side by side on a board. Also, write your body weight and other measurements below the pictures. Checking your progress every 15 days tell you that you are moving towards your goal and will definitely keep you motivated.

Do the exercises you love – Staying Motivated

Your gym instructors or training partners might tell you to do some exercises you don’t like and which might make you feel uncomfortable and sore. The secret to staying motivated is to stay energized and do what you love. If you don’t like lifting weights, you can do aerobics and cardio which will give you more energy. Lifting weights is required for body building, but fitness can be achieved with other exercises as well. So do the things you love to do, and you will stay energized and motivated.

Eat the right foods – Staying Motivated

Eating the right foods is essential to achieve your fitness goals. It is best to follow the diet plan as instructed by your dietician and/or instructor. You can make some variations in your workout routine, but not in the diet plan. If you don’t follow the diet plan, it will be difficult to achieve the desired results. For example, if you want a lean body, you will be required to follow a low carb diet. You need to stay away from high-calorie foods. The basic idea is to eat light but nutrient dense foods as they provide energy to the body which will power you through your fitness routine.

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Arnold Schwarzenegger’s Top 10 Rules For Success & 5 Inspiring Quotes.

5 Inspiring Arnold Schwarzenegger Quotes.

1- “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger Quotes

2- “For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” Arnold Schwarzenegger Quotes

3- “The worst thing I can be is the same as everybody else. I hate that.” Arnold Schwarzenegger Quotes

4- “The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” Arnold Schwarzenegger Quotes

5- “Just remember, you can’t climb the ladder of success with your hands in your pockets. ” Arnold Schwarzenegger Quotes

Arnold Schwarzenegger’s Top 10 Rules For Success.

1- Have a clear goal.

Know what it is you want. Know where you are headed. And DO NOT STOP until you get there.

2- Think big.

If you shoot for small, you will get small. And the same goes for the opposite. It may seem comfortable to not ask for too much in life, but in fact, the opposite is true. Nothing is more uncomfortable than regret.

3- Turn your liabilities into assets.

When you challenge the status quo, when you dare to be different, people will try to tell you that you are wrong. That what you have isn’t good, because it isn’t what they are used to. But the truth is, your individuality is your greatest strength. Never let anyone take it away from you.

4- Ignore the little man.

Ignore people who do not encourage you. Block the ones who criticize you. Just because someone doesn’t understand your vision, does not mean that what you are doing is wrong.

5- Work your butt off.

There are no shortcuts to success. No matter what it is, you have to work hard to be the best at what you do.

6- Make the world a better place.

Do not seek out success simply for personal gratification. Use your gifts, your talent and your strengths to make a difference in the world.

7- Don’t be realistic.

Realistic is a waste of a word. Look at our current technology. Look at aeroplanes. Being realistic will get you nowhere.

8- Don’t be afraid to fail.

To break through to the success you want, first you have to break through the fear of failure. If you are always worrying about not making mistakes, you will never try anything new, and I that case, you have already failed.

9- Model success.

Success leaves clues. Do not get caught up in the conditioning of your parents or your friends or society. You must carve your own path. Stay focused and surround yourself with people who have what it is you want, and listen to their advice!

10- Believe in yourself.

If you don’t back yourself, no one else will. Never let the limited thinking of other people, or even yourself, stand in the way of the greatness you KNOW you can achieve.

What are your favourite Arnold Schwarzenegger Quotes? Share them below!

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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.

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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

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If, like me, you also believe that there is no finer accessory than a super-fit smoking hot athletic body with ripped abs, toned arms and butts to die for, then you have most likely foraged youtube trying to find the perfect female bodybuilding videos. And most likely, just like me, you have felt overwhelmed by the plenitude of such videos. So here I have done some homework for you to create a comprehensive list of top 10 female fitness motivation videos on youtube that would really leave you wanting to hit it harder in the gym every day:

There Is No Pain – Fearless Motivaiton (Official Music Video)

DISCIPLINE – Motivational Video by Fearless Motivation – WATCH FREE:

Female Fitness Motivation – Go Get It! by ShaQxBB

Featuring big names in the fitness industry like Michelle Lewin, Paige Hathaway, Karen McDougal along with some other super hot women.

Female Fitness Motivation – Success is a Journey by ShaQxBB

With over 6 million views, this is certainly one of the best female fitness motivation videos out there. Any girl who likes to lift can relate to the narration.

Fitness Motivation 2014 – Create Your Destiny by ProFitnessModels

With its girly girl appeal while featuring some seriously strong and dedicated women, this one’s surely for the girl who believes she is the architect of her own destiny.

Strong really is the new sexy!

Female Fitness Motivation Michelle Lewin + Karina Akmens by Real Health Pro

If you are a fan of Michelle Lewin and Karina Akmens, then this one’s for you.

Fitness Motivation 2013 – I am a Girl And I Lift by ProFitnessModels

You might or might not want to get as muscular as some of the women in this video, you would still want their dedication and perseverance.

Female Fitness Motivation – “Nothing Stopping You Now” 2015

Watch just how the pros do it on-stage!

Have your say and leave your comments below.

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